CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE
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
“Hell-In”
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.
As I recall
The bight was moist!
I see the running now
And Janie what in the workd is a bight ???
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.
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.
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.
Happy Birthday 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
Jon–You just described the ingredients for what would surely be a hit TV show. Better jump on that before someone else does.
This was a fun workout today!! That heat!!
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!