CrossFit Auckland | Forging Elite Fitness, Established 2008

This is a video of the first CrossFit Games champion James “OPT” Fitzgerald doing “HELEN” at a Level One CrossFit Trainer’s seminar at the original CrossFit gym in Santa Cruz, CA. At CFAK, and in CF Games competition most of these KB Swings would be No-Rep, but you can’t deny the impressive work-capacity on display in this video!

Once you’ve mastered pull-ups, and you’ve developed the engine to complete your KB Swings unbroken (and lets face it, unless you “Nancy out” those swings should be unbroken), the only way to improve your score is to run harder. Meditate on that before you come in to train today.

A. Weightlifting

• Power Jerk 1RM

15 minute time cap.

B. “Helen”
3 Rounds for time:

• Run 400m
• 21 Kettlebell Swings 24/16kg
• 12 Pull-Ups

Compare to JULY 18, 2011.