How many rounds?

Three

i have a question?

what is kettlebell, 21 swings, or a dumbell swing?
can someone please advise.

how far is 400 meters?

13:21

Pukie made it's unwelcome presence known this morning. Fortunately I was able to keep myself together until after I completed Helen. I believe this is my best time to date.

Ive been lurking here for a while now but this is my first WOD post

3 rounds
18:30

Pull-ups are always the killer and had to be broken up from the get go.
Dumbell swings with 50 lbs. Broke them up after the first set.

I love it!

you can find a video for kettlebell swings under the exercises link ... 400m = 1/4 mile ... have fun! i plan on a lunchtime WOD ... pullups will kill me.

Lauren, thanks for resending the e-zine. I regret to say i still can pull it up. Every time I try my computer freezes up. Any suggestions?

Again thanks for your assistance, wayne

14:19
Going to puke now...

Wayne,

Try updating your adobe acrobat reader, that might help.

http://www.adobe.com/products/acrobat/readstep2.html

time: 12:34,6

Jump rope 2 minutes instead of running, 250 reps minimum each round.

What’s the official "CrossFit warm-up"?

Should it be something like a 10min circuit of jogging and stretching?

Or a pull-up/push-up/squat routine?

Any help or advice would be greatly appreciated

17:46. First encounter with Helen.

13:57 for Helen. Does anybody else wish running was easier?

I thought I did pretty decent on this one, but when I went back and checked my records my time was around 45 seconds slower than last time. I did increase the angle on my treadmill to 3 degrees in an attempt to better simulate real running (thanks, David) so I'm hoping that's the only reason why. Swings were fine. The last 2 sets of pull-ups were broken into two minisets of 6 each with 10-15 seconds rest taken in the middle. Also had to take a 30 second +/- break after the second 400m to avoid pukie. Time was 9:29.

18:32

only my 3rd WOD (started with Chelsea ... that was a mistake) also had to break up pull-ups and db swings. really thought i could do this in 15:00 ... a diabolical mind is surely behind all this. i thought i was in pretty decent shape ... time to improve.

Chad,

Quite a few people incorporate difficult/hard-to-learn moves into their warm-ups. Some examples include ring dips, pull-ups, overhead squats, l-sits and handstand push-ups. Typically, a series of exercises/stretches is cycled through a couple of times with the goal being to mildly exert, not seriously tax, the body. For an excellent article on the subject, check out the April 2003 issue of the Crossfit Journal. It also has an awesome fitness test.

Hope this helps.

When doing dumbell vice kettlebell (no kettlebells at my gym) swings, what's the best method to keep your grip?

I forgot, are we doing 2-handed swings for this one or each arm?

Thanks Ryan I’ll check out that article! And what about flexibility? Does CrossFit include a regular flexibility program with the routine?

I switched the runs with 130 jump ropes like I did last time, except I think my roping may have speeded up on me and not been enough, because I finished in 11:20. I'm claiming it as a handicap and saying I finished in 14:00, just a bit lower than my last score.

My brother did it with me today. It's nice having someone right on your tail so you don't want to rest.

16:30

First time with this routine. Used odometer on car to measure out 1/4 mile round trip, so not sure the real distance (down and up a hill too).

Used 40 lb DBs, to get the hang of the swing. Move up to 50 next time.

Pullups were broken all over the place. Surprised at how much the swing worked the pullup muscles.

PUKED! ARRRGH!

12:53
Getting back into the swing after two weeks of holiday gorging. first two sets of pullups were unbroken and just died on the last set and had to do it 5-2-2-2-1. First time doing swings. I like.

Chad, always stretch after you are warmed up. Most of what I've read suggests you get the most gains from long held stretches (> 1 min) after a workout. No bouncing! I like to cool down with various stretches after a workout. I havn't seen any crossfit specific stretching but flexibility is definitely part of overall fitness as is diet.

I like Helen. First time running after an ankle sprain two weeks ago so I went pretty slow. Its amazing the difference in the workout when you're not running hard! Anyway, used my 2-pood (named "Thor") for the two-handed swings. Time 11:30.

15:43 - Yeah, Jeff, I do wish running was easier. Seems like everything else is improving but my running. DB swings seem a lot easier than KB swings.

This was my first date with Helen.

I made two modifications. I did 200 m runs instead of 400m runs because I had to do them around a basketball court and I goofed my feet/meters calculation after a day of thermodynamics calculations. The other was I did sets of 8 pullups instead of 12. All pullup sets were broken to a degree. Time was a little under 15 minutes.

11:07
First post here. Kudos to Crossfit!
Substituted 325m row for run. My times were a bit faster than my 400m run times. How do others go about converting?
Would have scored in the low 9s if I had kept my pull-up sets in one piece. After the first round, they shattered into pieces almost too small to see...

This did not feel so good! 16:35. Terrible.

19:44

Nicht güt.

Ooops, did this in pull-up/swing/run order.

19:01, did the running on a treadmill.

Used the treadmill at the Y. Forgot to start the chrono until the start of the 2nd round, time for the last 2 rounds7:21.Had to ramp up the treadmill from zero the last 2 rounds but went at a 6:10 pace . No breaks but grip was fried by the end.

17:17 Improved over a minute from last time.
Kurtis

18:44

This was my first Helen and fifth day of Crossfit and though it is certainly tough as hell, I like it! Thought I'd trail a day behind and see how that worked. Anyway, my lungs are seared and I had to break up the pullups and do plenty of assisted and negatives to lug my heavy 250 to the bar. My back is wondering what the hell is going on! At the end I felt that I took longer than I should've, so I decided to throw in an extra (though slower) round to wipe me out and hopefully make up a bit for my slow time and need for rest. And I'll have to say that you people are just amazing!

13:23.

Day behind. Took it very easy, just easing back into things. Jogged through the 400s, did swings only to forehead height and with only a 25lber (gotta watch the lower back), pullups broken into two sets of six each round, except the last, which broke down to doubles and triples.

Fun!

16:39
3 min faster than last Helen but it sucked just as bad!
Ran on t-mill; 55lb kb; pullups on rings. Had to break last set of pullups due to KPKPS.

11:41, DID 1/4'S ON THE TREADMILL MUCH TOUGHER WORKOUT THAN I THOUGHT! GOOD TIME

17:20 miserable. 4 days off and I felt like I was made of lead.

11:10 PR

16:44, with 2 pood KB.

Finished with 10 single bicep curls with 100 lb., and 1 set of 20 bench reps with 135.