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By Rob | In Workouts | on April 29, 2010

With Cindy and Karen in the rear view mirror, the next challenge in the box will be Helen. This will be a bit different!

This challenge is open to anybody. Saturday May 8th from 8:00 AM to 10:00 AM will be the initial workout to gauge the Helen Baseline. This challenge will be different in that it will set the Box Record and will initiate the Benchmark Leader Board. The BLB will track the box records for many of the CF Benchmarks at the RX weights.


3 Rounds

400 m Run

21 KB Swings

12 Pull Ups

There will be a $25 entry fee, with the entry fee you will get a “I <3 Helen” T shirt.

The top RX Male and top RX Female will get prizes and the honor of putting their name on the board. Coaches and Elite CFWH Athletes can participate.

All RX entrants will do both the intial and final wods with a judge there to keep count and enforce the standards of the movements. Only RX entrants can get their name on the BLB. Also we will have people posted at the corners to make sure no corners are cut.

RX Standards

KB Weight= M53; W 35

KB Standards

  • At top of the movement the kettlebell is bottoms up.
  • Arms are fully extended and locked out.
  • A majority of the ears should be covered with a little bit of ear in front of the arms.
  • Dropping the KB from above the knees will result in a 5 Burpee penalty

Pull Up Standards

  • Each pull up should end with the entire chin over the bar.
  • Arms must reach full extension at the bottom of the pull up.

Failure to meet these standards will result in a “No Rep”.  No arguing with the judge as it will only affect your time. The judges ruling is final.

There will be two other classes as well. These classes will not have a single judge but there will be a roaming coach upholding standards.


M 40lb DB; W: 25lb DB

Kipping Pull Ups or Thin Blue Band


Any weight KB

Any Band

There will be a Registration Sheet at the gym to sign up beginning today!

10 Comments to ""I"

  • Joel W says:

    April 29, 2010 at 2:38 pm - Reply

    “Coaches and Elite CFWH Athletes can participate but will not be in the running for the leader board or prizes.”

    Why? I would not feel right if I was on the board and was not the true fastest time.

  • Rob says:

    April 29, 2010 at 2:41 pm - Reply

    The Elite ahteletes have bigger fish to fry and need to be thinking about regionals. As for the coaches, it is not about the coaches.

  • Mel V says:

    April 29, 2010 at 5:03 pm - Reply

    Hm, there’s no room on the board for the scaled kids?

    Count me in anyway!

  • Misael says:

    April 29, 2010 at 5:42 pm - Reply

    I have to agree with Joel, I would be psyched to have the box’s best times up there from our elites. Less so just to have times from everyone else.

    1. Rob says:

      April 29, 2010 at 9:25 pm - Reply

      Ok sold. Open to everyone!

  • Nicole G says:

    April 29, 2010 at 8:52 pm - Reply

    That 5 burpee penalty for dropping the kb is mean. Oh well, looks like I have some burpees in my future:) Bring it!

  • Rob says:

    April 29, 2010 at 9:04 pm - Reply

    The burpee penalty is not for meaness, it is for safety. KB’s can roll and break shit. Plus we must demonstrate control of the weight, not the weight controlling us.

  • kimberly says:

    April 30, 2010 at 8:29 am - Reply

    i’m in too… i just need to go first and get it over with 🙂 hopefully i won’t accidentally drop it at the top this time, hehe… thankfully my burpees have gotten better while trying to deal with the busted tail feather!

  • Steph D says:

    April 30, 2010 at 8:57 am - Reply


    Can we use the link that Aja created on this website to pay our $25 for the tshirt (and order our size) that will count towards the Helen challenge next Saturday? It’s easier for me to pay by credit card, but if you’d rather collect cash next Saturday, I understand.

  • Rob says:

    April 30, 2010 at 10:52 am - Reply

    Please pay separately.

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