There once was a girl named Fran.  She seemed like a sweet girl until the Crossfit creator, Greg Glassman, took her out and what he learned was that she was dead sexy and hot as fire!! But, once you start to play with her, your heart rate shot through the roof, your breath became deep and labored, and you felt a dizzy feeling in your head.  He ended up so spun by Fran that he was left on the ground throwing up.  He ran across the street to his buddy and had him met Fran.  The exact same thing happen to him.  As the two sat there talking about how dizzying Fran was, they wanted so bad to try her again.  Well of course its a workout that we are talking about, not a woman........ but he did say, "Anything that would knock you to your ass looking straight up at the sky asking what the F*#k happened to me deserved a females name." So with that, the Crossfit "Girls" were born.  These would be benchmark workout as a way to test your fitness over time and to see how your training has been going.  And these names would become synonymous with crossfit and people around the world will say they are doing"crossfit" when they do them.   Over the course of the next couple weeks, we will be bringing these, or versions of them, into our workouts.  If you see a woman's name on the workout, then you'll know why.  Today's is a version of Helen, which is 3 rounds of 400m Run, 21 kb swings and 12 pull ups.  You will see the classic version of it soon but today we are doing a similar version of an event that was in the 2010 Crossfit Games.  Enjoy :)



INFERNO Warm-up x 3

Complete the Following:



Push Press Get-together

12 min EMOM:

.......0:00-4:00: 5 reps at 75%1RM

.......4:00-8:00: 3 reps at 85%1RM

.......8:00-12:00: 1 rep at 95%1RM






For Time:  (16 min limit)


.......600m Run

.......63 reps KB Swings (70/53, wt to get 20 UB)

.......36 reps Pull Ups

.......400m Run

.......42 reps KB Swings

.......24 reps Pull Ups

.......200m Run

.......21 reps KB Swings

.......12 reps Pull Ups



MWOD:   low back, hips and calves