3 Rounds
400m Run
21 Swings (1.5/1)
12 Pull-ups

**If it is raining we ill be substituting 500m rows**

Our goal is to work to do each WOD in the least amount of time possible, with as little modifications as possible.  The key to fitness is intensity.  Very often, the shortest wods, when done in an all out fashion, are the most intense and produce the greatest fitness results.  Get comfortable being uncomfortable, that’s how we get better at CrossFit and at life.

It’s your responsibility to start looking at each workout and deciding which approach you are going to take to get it done the fastest.  Depending upon the amount of work in the WOD, you may pace it differently.  For example, if “Helen” was only one round for time you would probably run the fastest 400m as you possibly could.  In this case, where we are doing three rounds, you may want to pace the runs and try to not break up the swings and pull-ups.   The key to producing fast times in CrossFit is to not catch yourself standing around.  Keep moving at all times!  Don’t put that kettlebell down, jump right back up on that bar.  Once you can do the WOD unbroken, do it faster.      There are men that complete Helen in under 7 minutes and women in just over 7 minutes, what’s your Helen time?  Post to comments.


  • James

    08/10/2013 @ 7:01 am

    9:22 for Helen

  • Joe

    12/02/2010 @ 12:40 pm

    Deadlift: 235#; my lower back seems to be getting stronger, so I’m hoping I’ll be able to pile on more weight soon. 11:49 for Helen.

  • Danielle

    12/02/2010 @ 2:07 am

    Deadlift 130
    Helen: 12:51 I think? L1…excited to get better stronger faster! Thanks for having an amazing gym guys!!

  • CrisO

    12/02/2010 @ 12:07 am

    Dead Lift: 295

    WOD: 13:03 (rx’d)

  • John Z.

    12/01/2010 @ 8:10 pm

    Amy! Goose! Nice!

  • Alec

    12/01/2010 @ 7:12 pm

    Great showing and hard work from the early bird classes this morning. Those were some fast Helen times. Here’s the video of a sub 7:00 Helen time:


    I’m also looking forward to watching that video of CFS tonight.

    I’m not sure if we have any police/LEO/military folks at CFS but this is a cool video showing mental fatigue and breakdown of concentration and accuracy as physical fatigue increases during a modified HELEN by a military operator:


  • Joe

    12/01/2010 @ 6:45 pm

    Congrats on the video! That’s quite the shout-out.

  • Kristen

    12/01/2010 @ 5:17 pm

    Deadlift -175

    “Helen” 11:22? i think…red band

    fun day, but i wish there was a better 7:30 showing..it’s soo quiet!

  • Sean

    12/01/2010 @ 3:09 pm

    Deadlift – 305 x 3

    “Helen” – 10:08 Rx

    Really kicking myself for putting down the KB on the 3rd round and not finishing under 10. I can’t wait to try this one again.

  • Jaime

    12/01/2010 @ 1:17 pm

    PR on my deadlift today!! 215×3
    12:05 w Purple band

  • CrisO

    12/01/2010 @ 1:10 pm

    Awesome Video… Very BAD ASS indeed!

  • Goose

    12/01/2010 @ 1:10 pm

    sweet vid…check out those googly eyes. “This place is AWESOME!” – Ferro

  • Ali

    12/01/2010 @ 11:51 am

    Yay! SO AWESOME! Thanks for posting that guys – how I missed a video on the main site I am really not sure…

    And now I’m late for the airport. See ya next week!

  • Sham

    12/01/2010 @ 9:59 am

    Congratulations Crossfit Southie.
    The best Crossfit gym I’ve visited to date.
    You have fans in London!
    I & a couple of other Crossfit coaches over here have been following your programming.
    Keep up the great work.

  • Michelle Ahmadian via Facebook

    12/01/2010 @ 3:17 am

    Congrats on the article and video! It’s awesome!!!

  • Jaime

    12/01/2010 @ 2:52 am

    You guys are on the homepage of crossfit.com! how awesome are you! watch the video, its badass 🙂


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