Still a favorite – Wed 2.22.17

 In W.O.D.

The Benchmark WOD today, Helen, is still one of my favorite workouts!

Strength: Shoulder Press 1-1-1-1-1-1

Conditioning: “Helen”
3 rounds:
– 400m Run
– 21 Kettlebell Swings (53/35#)
– 12 Pull Ups

Scaling Down?  use a smaller KB or a Russian Swing, and Ring Rows
Scaling Up?  use a larger KB and chest to bar pull ups

Compare to 1.04.16


*Optional Strength:  Wendler Week 4 Day 3:
– Bench Press
40% x 5
50% x 5
60% x 5

*Important note: in the 4th week (your deload/ back off week), you should NOT be going for max reps on the last set. This is a week to get some light work in and prime yourself for the next month of training.


The CrossFit Open begins this Thursday!  Click HERE for more information.  For those interested, we are going to form a team.  For those not-so-interested, we are still going to program the Open workout for the entire gym.  We do this for several reasons.  1) so we can remain a community and do it together.  2) Because when it comes down to it, it’s JUST a CrossFit workout, and only YOU put the pressure to make it harder on yourself!

The Open is Fun!  And every Friday leading up and during the Open, Coach Phil will be doing the workout at 6 pm and would love some of you to join him!  If not, he will still do it alone, because he is one motivated and motivating fool! Let’s have some fun and everything can still be scaled!


And, this February Sweat Angels is partnering with Guiding Eyes for the Blind to help the blind by caring for their trusted guide dogs. Every 3 check-ins provides a bowl of food for a guide dog in training. #guidingeyes

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