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Old 10-16-2009, 12:14 PM   #1
Jordan Wallace
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Just did my First Helen!

Hi guys did it in 9mins 19secs

3 Rounds

400m Run
21 American Swings (20kg)
12 Kipping PU.

Pretty Pleased.
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Old 10-17-2009, 02:25 AM   #2
Matth Challoner
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Re: Just did my First Helen!

Nice time!Very good for a first time
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When animals surrender, they go lying on the back. I never go lying on the back. It's a sign of weakness and surrendering. --Mikko Salo 2009 Crossfit Games Champion.
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Old 10-17-2009, 11:30 AM   #3
Júlíus Magnússon
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Re: Just did my First Helen!

Probably time to bump the swings up to the rx'd weight.
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Old 10-18-2009, 01:03 PM   #4
Jordan Wallace
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Re: Just did my First Helen!

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Originally Posted by Júlíus Magnússon View Post
Probably time to bump the swings up to the rx'd weight.
Don't have a 24kg bell
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Old 10-20-2009, 01:00 PM   #5
Arturo Garcia
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Re: Just did my First Helen!

Use a dumbell, Jordan. And what is American Swing? Are those the ones where you only bring your arms until they're parallel to the floor? If so, you should do the full swing. Watch the teaching videos, you don't need to use your deltoids for the full swing, you just need a faster (or harder, or more explosive) opening of the hip so it can propel the weight overhead... Jeff Martone said in a video that you should explode with your hip so hard, that you actually use your LATS to stop the weight at the overhead possition. Doing those swings like that will make the 400m run much harder. I'm a noob and I can only do it in like twice your time, lol, but I do remember how after the 21 swings my hamstrings felt so trashed when I tried to run (or jog, and slowly!).

But nice time anyways, you must be fit! Have you seen the video of OPT doing Helen? It's one of my all time favourite CF videos.
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Old 10-20-2009, 01:02 PM   #6
Jordan Wallace
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Re: Just did my First Helen!

Quote:
Originally Posted by Arturo Garcia View Post
Use a dumbell, Jordan. And what is American Swing? Are those the ones where you only bring your arms until they're parallel to the floor? If so, you should do the full swing. Watch the teaching videos, you don't need to use your deltoids for the full swing, you just need a faster (or harder, or more explosive) opening of the hip so it can propel the weight overhead... Jeff Martone said in a video that you should explode with your hip so hard, that you actually use your LATS to stop the weight at the overhead possition. Doing those swings like that will make the 400m run much harder. I'm a noob and I can only do it in like twice your time, lol, but I do remember how after the 21 swings my hamstrings felt so trashed when I tried to run (or jog, and slowly!).

But nice time anyways, you must be fit! Have you seen the video of OPT doing Helen? It's one of my all time favourite CF videos.
Cheers dude, em no i havent seen the vid, have you got a link?

and also il try it with a DB tomorrow!

Jordan
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Old 10-20-2009, 06:47 PM   #7
Shane Skowron
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Re: Just did my First Helen!

Quote:
Originally Posted by Arturo Garcia View Post
Use a dumbell, Jordan. And what is American Swing? Are those the ones where you only bring your arms until they're parallel to the floor? If so, you should do the full swing. Watch the teaching videos, you don't need to use your deltoids for the full swing, you just need a faster (or harder, or more explosive) opening of the hip so it can propel the weight overhead... Jeff Martone said in a video that you should explode with your hip so hard, that you actually use your LATS to stop the weight at the overhead possition. Doing those swings like that will make the 400m run much harder. I'm a noob and I can only do it in like twice your time, lol, but I do remember how after the 21 swings my hamstrings felt so trashed when I tried to run (or jog, and slowly!).

But nice time anyways, you must be fit! Have you seen the video of OPT doing Helen? It's one of my all time favourite CF videos.

Russian swing goes to eye level. American swing goes all the way overhead.

CrossFit does American swings.
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Old 10-22-2009, 09:40 AM   #8
Arturo Garcia
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Re: Just did my First Helen!

Ok i got the swing terminology now!

The video is here: (WFS): http://media.crossfit.com/cf-video/C...L1OPTHelen.wmv

There is also a cool video of Dutch and a girl named Jessica doing it, but they are both over 8 minutes.
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