Helen on Steroids, Babbs, and Ice Packs

We have the coaches at CrossFit HEL to thank for the WOD today.  Babb, as most of you know, was a female athlete that trained out of their box who was a victim of domestic violence.  The Wod was written with the help of Babb's teammates.  IT was written in her honor and several other CF affiliates participated in the WOD along with the member of CrossFit HEl.

4 rounds for time.

4 rounds for time of:
10 Rotational KB Swings/arm (24kg/16kg)
20 Pull-ups
10 Box Jumps (32in./24in.)
30 Wall Ball Shots (20/14)
7 Power Cleans (BW/ 3/4BW)
40 Double Unders
100m Tire Drag (95/70)

37 athletes passed through our doors to participate in the morning WODs.  Thank you so much for your dedication, drive, determination and continued support.  

Quite a few people said that this was one of the most challenging WODs they had completed, and a few even dry-heaved at the end.

I hope that I'm not the only one hurting from Helen on Steroids.  Today is the first day that I can actually straighten out my arms after that damned workout.  I think I'm getting soft (according to Melinda anyway).  I spent all week icing my arms and soaking in a couple epsom salt baths.  In hindsight, I didn't stretch out afterwards because I'm a moron, and I didn't ice that night either.  Apparently I have no business being an owner and coach.  Kam sa ha nee da. (Korean).

Raise your hand if you want arms like Womanimal Melinda.

Recently, many new people have drank the koolaid at CFH, like Alison.  It's great to have her and all of the new athletes in classes.  Each one of you is an inspiration to us and we want you to know that we are her only to serve you.

Finally, it's over! 

How bad ass is this shot?

Ooo, and another first this week, the CFH-HR got her first rope climb.  What an amazing feeling. 

And finally, Gabe got a rockin' hair cut.  

P.S. - the stair stepper will be here on Monday for those of you who want some extra cardio.  And apparently we're buying a cargo net?

Babb

The WOD was written with the help of Babb's teammates.  It was written in her honor and several other CF facilities will be participating in this WOD with us across the nation.  Babb was truly and deeply loved.

4 rounds for time of:
10 Rotational KB Swings/arm (24kg/16kg)
20 Pull-ups
10 Box Jumps (32in./24in.)
30 Wall Ball Shots (20/14)
7 Power Cleans (BW/ 3/4BW)
40 Double Unders
100m Tire Drag (95/70)