CORE TRAINING THAT ISN’T STUPID  There’s valid information and exercises contained within this article.  It’s also useful for introducing “anti-rotational”, “anti-extension” and “anti-lateral-flexion” exercises.

Today’s workout “Hell-In“, named as a play on words referencing the CrossFit Benchmark Workout, “Helen“, which you may recall is 3 rounds of 400 meter run, 21 kettlebell swings and 12 pull-ups for time.  The version we are doing today first appeared as one of the workouts in the 2010 CrossFit Games.  We did this workout, at the old gym, shortly after CrossFit Headquarters announced it.  In fact, it was a dark and stormy night.  Sorry.. I couldn’t resist.  It was a stormy night, but there was still some daylight left.  It was an extremely humid, rainy, thunder and lightening stormy night.  I happen to be very fond of thunder and lightening.  When I did the workout I stood at the edge of the garage door, facing North, where I had a fantastic view of the early evening sky and one of the best lightening shows I had ever seen.  The workout is tough, but I was distracted by the electric show in the sky and the very real concern of being struck by lightening while running.  Well I’m happy to say I finished the workout and I’m still here to talk about it.  We will have to find some other distractions today.  Thunder and lightening won’t be with us.  There is a grand total of a one and a half mile run, 126 kettlebell swings and 72 pull-ups in this workout.

Do your level best!–George

Workout of the Day



For time:

Run 1200 meters

63 Kettlebell swings (53/35)

36 Pull-ups

Run 800 meters

42 Kettlebell swings (53/35)

24 Pull-ups

Run 400 meters

21 Kettlebell swings (53/35)

12 Pull-ups

Post your scores to the Whiteboard.

10 Responses

  1. JaneM

    That was supposed to say

    The night was moist.

    It’s what happens when you type without your glasses.

    BTW it is a reference to Throw momma from the train.

  2. Jon B

    The “anti” core work is too legit to quit!! I once read that the American colonists trained this way before the revolutionary war, and well, let’s just say I like my New York accent.

  3. George

    Janie–Good one!

    Kelly–I like the way you seamlessly flow your comments from the comments the day before.

    Jon–I knew you’d like that one but how different would life be for you if you had a British accent? You’d probably have your own TV show by now.

  4. Jon B

    The show would def be weird George no matter what accent I would have. I guess it would be a variety show with equal parts: information, gutter humor, and something that rhymes with piolence.

    Thanks Jen

    1. George Demetriou

      Jon–You just described the ingredients for what would surely be a hit TV show. Better jump on that before someone else does.

  5. George

    Fun..yeah…that’s what I was thinking…sort of. No. Maybe not.
    It was better during the storm in 2010. Nothing like lightening to make you go faster!

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