CROSSFIT SUFFOLK   ***  Forging Elite Fitness

For time:
Run 1200 meters
63 Kettlebell swings, 1.5 pood
36 Pull-ups
Run 800 meters
42 Kettlebell swings, 1.5 pood
24 Pull-ups
Run 400 meters
21 Kettlebell swings, 1.5 pood
12 Pull-ups

Scale:  The above WOD is "Hellacious Helen" from the 2010 CrossFit Games.  The scaled version will be "Helen":

3 rounds for time of:

400 Meter Run, 21 KB Swings, 12 Pull-ups

or: Whatever scaling is appropriate!



The Men Who Stare At Screens

Primal Strength Training For Women: Not So Different After All  from Mark Sisson of Mark's Daily Apple.  Yet another woman approached us about this very subject just the other day.  AHHHHHHH!  Functional training doesn't make women "bulky", "overly muscular" or "too big".  The last woman to ask us about this claimed she's been working out with a 3 lb. dumbbell, but couldn't do the exercises she's been doing with an 8 lb. dumbbell.  She then asked why her arms are still "flabby".  We have observed that for those currently on a regular training regime that consists of pink dumbbells and long, slow work on a "cardio" machine the first thing we have to "fix" is the head before we can fix the body.

CrossFit Games 2010 Scoring Results  Congratulations to the winners of the 2010 CrossFit Games!!  If you haven't watched any part of the games online we recommend you check out the archived videos.  The awesome display of fitness and athleticism was spectacular!  The new venue, an actual stadium, demonstrates how CrossFit is moving well into the future.  While you had to view the Games online we would't be surprised if they are broadcasted on television in the near future!


The Edged Weapon and Impact Weapon Defense seminar last Saturday was a smashing success.  WR Mann of Realfighting.com did a superb job of presenting the skills and drills to the participants, many of who had no prior experience in self protection training.  One of WR's strengths is stripping away the nonessential details and protocol and streamlining techniques and concepts so that the training is something that can be done under the stress of an actual attack.  Thanks to WR, those who assisted him and all those who came out to participate!

3 Responses

  1. George

    Judging by your time I’m assuming you did “HELL-acious Helen” as opposed to regular “Helen”.
    Good job! To give you an idea of what kind of condition the 2010 Games winner is in….Graham Holmberg did this workout in 16:59!

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