10:15

Good morning from Knoxville TN.

about 11:15
It was really to dark to run this am, so I rowed 2:15 to + + = 400m run for me & did the other two as one rnd, Boy I always under estimate the effort it takes for the KB swings

13:59:70

10:18!! A 50 second improvement over my last meeting with "Helen" on August 2.

400 meters run on hilly farm course, 52# kb swings to eye level, pullups using LifelineUSA's "Jungle Gym" pullup system hung from the garage door track (can't access the barn rings due to hay stacked 15' high next to and around them).

Using the Jungle Gym for pullups was interesting. I've used it for door pullups when traveling, but when you hang it over something free standing for pullups you spin like crazy. I'll bet half my pullups were done with one leg sticking out against the door frame so I could keep myself from spinning.

I had the window right after the 0600 class and jumped at the opportunity. 9:05 on the indoor option.

Got my 40. Inspired once again by the amazing Kelly and her 41 pullups, and rested by a week off at the beach, I vizualized all the way to the gym just blasting past 30, and there it was. Of course my last rep was a little weak, but I got there. I can't thank the Coach enough, for what he has done and continues to do for law enforcement above all, but also (if far less importantly) for what he has done personally for me.

Congratulations Adam!!! Your L-sit pullups were one of my first inspirations on Crossfit and you continue to amaze me. When my number of birthdays matches yours I can only hope to be posting the numbers you are doing.

Congratulations Adam! You all are a great inspiration to me.

23:55

This marked my 7th WOD. There are slight improvements already in my endurance.

Subbed 1/2 mile ride on exercise bike for 400m run. Knees just won't let me do much more than a shuffle-jog right now.

Love this site- thanks all, your posted results provide lots of motivation to keep with the program.

Modified Helen with a 28 min run. Sub'd 1 pood KB swings for 1.5 pood, and sub'd 24 push-ups for 12 pull-ups. Workout was slow, about 45 min, but strength is returning. Feeing better.

12:15 Improved from 13:56 last time.

Pullups sure are hard when you are out of breath!

14'55"
sub. 90" rope jumping for running.

20 minutes had to walk up three flights of stairs to get too and from indoor track.
Still slow but trying!!!

15:31

13:10
with an approx. paced off 400m,
1.5 pood
ring pullups
I surpised myself with an unbroken first set of pullps.

14:15
Treadmill 4.0 incline, settings @ 7.0, 7.0 6.0-6.5

Time = 12:13. Drank 2 cups of coffee 1 hour prior to work out. Not a good idea.

Jim

14:31

500m C2. 19.9" improvement since 04/14. Even pace during 500m's, all at 26s 261w (1:50.3) which is about my 5k pace. No breaks during db swings. pullups still weak link: 3*(6-3-3). I have a difficult time doing pullups in this sequence.

about 22 minutes

11:20

21:24 I have fighting a sinus infection for the last week it is making it kind of hard to breath.

"Helen”

Three rounds for time:
Run 400 meters (1:25/1:32/1:35)
50# dumbell X 21 swings swing) (21/12,9/12,9)
12 Pull-ups (12/8,4/6,3,3)
Rd1=3:39
Rd2=4:56
Rd3=4:48
TOTAL TIME=13:27

Previous time (4/14/04) was 14:23, a 0:56 improvement.

First time getting through Helen with no breaks (Okay, I did drop from the pull-up bar on the last set, but jumped back up immediately). I think my running is my weak spot on this one. Although I did have a time way back in Novemeber of '03 that was 5 seconds faster than this, that workout was done on a treadmill and with only a 50# dumbbell, so I'm counting todays effort as a PR.

Time was 8:49.

Adam - Nice job on the pull-ups!

My first Helen. Pukie showed late to cheer on round 3

15:10

Row 500m
55lbs. DB swings
12 pull-ups

total time: 22:34.71

Round Row DB Swings Pull-ups
1 1:41.3 21 4-3-2-2-1
2 1:48.1 21 4-2-2-1-1-1-1
3 1:48.2 21 4-2-2-1-1-1-1

Pull-ups are very weak and slowing me down considerably. Although this is my 6th Crossfit workout, and i can say that my endurance is up and i feel great. I can see big improvements in my future....and at 20 years old, i still have plenty of youthful potential=) Damn...i cant believe i wasted my time on those incredibly narcissistic bodybuilding routines in the fitness mags. you guys that are sub 15 minutes, i am very jealous and must say that you guys are BEASTS and i cant wait to match you all.

Row 500m
55lbs. DB swings
12 pull-ups

total time: 22:34.71

Round Row DB Swings Pull-ups
1 1:41.3 21 4-3-2-2-1
2 1:48.1 21 4-2-2-1-1-1-1
3 1:48.2 21 4-2-2-1-1-1-1

Pull-ups are very weak and slowing me down considerably. Although this is my 6th Crossfit workout, and i can say that my endurance is up and i feel great. I can see big improvements in my future....and at 20 years old, i still have plenty of youthful potential=) Damn...i cant believe i wasted my time on those incredibly narcissistic bodybuilding routines in the fitness mags. you guys that are sub 15 minutes, i am very jealous and must say that you guys are BEASTS and i cant wait to match you all.

12:10

Completed as set, Kb swings above head. ran 7 miles with 35lbs prior to WOD this morning which may have slowed me down.

slower than last time completed.

my time was a little over 7minutes, thanks to a crossfit-bootcamp set up by a close friends wife in my home town. hey L if you read this your training rocks keep it up. Thanks crossfit

I'll be doing this one today at my local Golds (doing the run on the sidewalk outside). This will be my first foray into Crossfit and my first-ever WOD. I'll post my time tonight - expect it to be pathetic though.

I have to say, I'm glad that many people posting comments to the WODs are substituting exercises here and there. I've been doing strength training since 1989, but when I look at some of the WODs I think "These people are insane!" I mean, turkish get-ups with 135 lbs?? I ask you. It'll be a while - a long while, I bet - before I'm posting numbers like some of the people here.

Wow, what a sweat workout! Worked on my Highland Games stuff before, about 15 minutes. The 400s are just not my bag...

10:01. I was trying to break 10 but encountered difficulties on the final set of pullups: 6/3/3.

I went bouldering yesterday for the first time in several months. I felt pretty weak, even though recently I've been feeling good on the WODs. There's no substitute for strong fingers.

16:23
400 m run, run/shuffle, run/walk
54# DB swings 21, 11/10, 11/10
pullups 8/4, 6/6, 4/4/4
1st Helen

16:29.

11:45, I know there was a minute of resting in there too... can't wait to try it NEXT TIME!!

14:12; 2% t-mill and 55# kb. Woo-hoo; 2+min better than last time.

Adam - double woo-hoo for you! Awesome!

400m done on treadmill at 5.0 level.
40# dumbell swing holding end not bar.
*still nursing a minor back injury, going for 50# next time.
Pull ups are my week spot. 3/9 assist but didn't stop the whole way through.
15:52:80
Break'n 15 next time.
AJ-where are you?

18:11. Had to go up and down staris for each cycle to get on treadmill, after finding one. All reps straight thru. Pull-ups a lot stronger these days. I could've posted sub 15min without the BS of Gold's gym.

10:20. This time I actually read s-l-o-w-l-y the Helen workout. Seems as though up until today, I was doing the KB swings 21-15-9 instead of 3x21. That made a difference! I was :40 slower than my last PR, but I think I’ll make this my new PR.

11:22 as Rx'd. I've been doing CrossFit for about 10 weeks. Helen was one of my first official workouts back in June, which I did in just under 23 minutes. That's twice as long. Now, if only I could cut it in half again in the next 10.... Before, the pullups were the weak link, now the running is.

Nicole did 11:40 with a 1 pood KB and some assisted but mostly jumping pullups. She did the last quarter at least 15 seconds quicker than I did.

21:22 but I blew out a hammy on the last set of swings. No deads tomorrow...

14:28
45# DB swings
should have pushed harder

Thanks to all for the encouragement. But Ryan and Lynne, those are awesome times. I'll do this one tomorrow, but without a hope of matching you studs.

17:01

Run felt good,on the last one I was close to losing it.
45 lb plate for the swings. works ok.
Gave away my pull-up bars (AKA swing-set) and am looking forward to sometime soon seeing how my normal pullups may have improved after all these ring...ahem..."pullups."

16:28

My first time through Helen. I think the run was closer to 500m. I need to get a more accurate measurement than my car. Swings were done 11/10, 11/10, 6/5/5, Pullups were 6/6, 4/4/4, 3/3/3.

18:03

2:30 jump rope subbed for runs - I think it might have hurt my time a little.

55lb db swings (x25) forgot that it was 21

at least I did the pull ups right. Can't wait to try this again after doing CF for a few more months.

10:45
My first date with Helen.
Subbed two-minute rounds of traveling jumprope (knees high, fast pace) for 400 meter runs, used 45lb powerblock for swings. All pullup sets broken: 6/6,6/4/2,5/4/3

First little tango with helen:

18:15

Used 35# weight to sub for kettleball.

Will push harder next time...

28:31, and that was stopped before I finished the last set of swings. Probably would have been about 33 minutes otherwise.

Well, I knew it'd be bad, so this isn't too surprising. Just shows me where I'm starting from.

24:21

My 3rd WOD back after a 2+ week bout of the flu. Still feeling *very* sore, but the endorphins are kicking in...

Ring pullups all broken. 25kg dumbbell swings, all broken.

12:29

Almost two minutes better than last time.

19:40

Also my first date with Helen. It was firmly established who wears the pants in this relationship. Forgot to eat my fat with my zone snack pre-workout and crashed hard in round 2 as a result. Pullups severely broken, but all done. KB swings with a 45lb dumbbell (working my way up to a full 1.5pood equivalent).

13:00

Subsititued 500m rows for run
44 lb Kettlebell
All Pull-up sets 4x4x4

I am pleased....knocked 48 seconds off from previous effort and I used a heavier kb.

My elbow is killing me from the pull-ups!

13:29
thought i'd be faster. always room for improvement.
runs were on uneven terrain.
started & finished with waiter walks to/from park.

approx. 17 min. I forgot my stopwatch.

ran on the treadmill
55# db swings
unassisted pullups with lots of kipping.

The first set of db swings was unbroken. Everything else was in broken sets obviously. This can only get better, I hope.

Can't find a previous Helen time, so this will have to be the PR:
18:17
A couple of firsts: First time using 55# db for the swings (previous 50#).
First time with unbroken sets (swings) all through the WOD. As stated above, you can go all out in the 3 round benchmarks and feel just horrible afterward!
My new philosophy: The WOD is as easy as you make it! In other words they'll continue to knock me on my arse! Approaching 3 months and going stronger than ever!

ajq 12:15 and wall 13:36. after shift on 9/1 (did 9/3 on 8/31, oops).

21:56, better than my last time , barely

14:30

10:26

Two minutes better than last time.

12:17
Runs on a treadmill, 55#db swings. Managed a pretty good time in a unsuccessful attempt to catch Jeff Webb's blistering pace.
climbed a few good technical and "fingery" routes at AF to celebrate my b'day

First Helen - 9:56'

Done as prescribed, except swings done with two 25 lb. clubbells.

Did gymnastic strength holds before the WOD, then followed it with clubbell work, pistols, and dragon flags. Finished with some work on the splits. Good fun!

First Helen - 9:56'

Done as prescribed, except swings done with two 25 lb. clubbells.

Did gymnastic strength holds before the WOD, then followed it with clubbell work, pistols, and dragon flags. Finished with some work on the splits. Good fun!

Me and Chris have taken the last 10 days off for R&R. I ran 1/4 miles at 8 then 7 then 6 mph, used 50lb db for swings 3 X 21, did pull-ups (6,6), (4,4,4), and (4,4,4). Time = 20:30

I am inspired by the fast times posted. The hardest part for me was the running.

While we were doing the db swings some guy asked us if we were training for a strongman competition. I am 42 years old, 6ft 2in tall and weigh about 190 lbs. Chris is 14 years old, 5ft 6in tall and weighs 125 lbs. I thought that question was a bit funny, but just told him I like to do compound as opposed to isolated exercises. I told him the db swings works my legs, hips, back, shoulders, and arms all in one motion. It feels so good!

17:30

First time on Helen and man she smoked me.

12:48
55 DBs
1:05 improvement over last time, and 4+ minute improvement over the first time I did it. Yea!

1.5 pod jury rig kettlebell (18lb ankle weight taped to 1 pod kettlebell) fell apart after the first three swings. So... 1 pod used for (vertical) swings. Ring pullups. Everything unbroken, to my suprise.

10:52.

-D.

A few days late on this. My first time for Helen
14:30
Runs at about an 7:50 min/mile pace
55# db for swings over head, all 3 sets unbroken
pullup, 12, 8/4, 8/4
Need to push the runs harder next time, but was trying to pace myself a little.
Stephen

12:05

Subbed 90 second rope jump for runs, brain farted and did 21 sit-ups instead of 12 pull-ups.

Time was 11:46
Thats almost a minute better than last time.
Finished off with 5x5 bar snatches working on technique.

13:11 last time was in April and 16:21

Kurtis

12.54
ring pull-ups
55# dumbell
first proper helen, really enjoyed her

I actually lost a little time. I was at 11:45 compared to 11:10 before...but, I feel like the better I get at the exercise, the harder they are with the same weight. So, in short I am not bummed by losing a little time for much better quality.

Also, just realized that I did 30 kb swings but with 35 lbs. oops.

30:59

first time posting/timing this workout. I SUCK!