March 31, 2005

Thursday 050331


Three rounds for time:
Run 400 meters
1 ½ pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Compare to 050111 . Post time to comments.


Enlarge image

Eva Twardokens and Michael Johnson

Posted by lauren at March 31, 2005 7:18 PM

I was just thinking yesterday that we have not done kettlebell swings for awhile. Oh Yea....Love those pullups ; )

Comment #1 - Posted by: Wild Bill at March 30, 2005 7:51 PM

I'll take a guess...picture is from Deer Valley?

Comment #2 - Posted by: Steve S at March 30, 2005 7:57 PM

Okay, my lats and legs are aching and here comes Helen. This is gonna feel good. :-o

Comment #3 - Posted by: David H. at March 30, 2005 8:13 PM

I just happened to do this one today (wed) 8:55.

Comment #4 - Posted by: Robb Wolf at March 30, 2005 8:18 PM

Lats and legs? There is nothing in my upper body that is not complaining, but Helen loves me so i gotta love her back ;)

Comment #5 - Posted by: Paul M. at March 30, 2005 8:26 PM

what are pood kettlebell swings? they are not on the exercises page.

And who is Helen?

Comment #6 - Posted by: Peter at March 30, 2005 9:54 PM


Comment #7 - Posted by: dan.o at March 30, 2005 10:38 PM

13:43 pullups were assisted all as as written

Comment #8 - Posted by: robertb at March 30, 2005 11:04 PM

its 0100 in the am i guess i am a dumbass what i meant to say was this pullups were assisted...everything else as requested..there now i dont feel as dumb as i did before or do i?

Comment #9 - Posted by: robertb at March 30, 2005 11:05 PM


First off, "Welcome aboard" if you are like most people hear, CrossFit is about to change your life and probably everything you knew about fitness - now to lend some assistance.

On the main page on the left columns you will find a link under the section titled "Friends of Crossfit"

the link is titled: "Lynne Pitts' Official CrossFit FAQ"

There you will find out about poods.

The swings are on the 'exersices' page, it is near the bottom in this sequence:

Dumbell Snatch...[slide show]
Kettlebell Swing... [video] [slide show]
Turkish Get-up... [slide show]

Helen is just the name given to this workout so that we can always remember, charish and love it. Remember to treat her with respect and honor (like a real woman), or she will rip your head off.

Many specific workouts have names. This information can also be found in the FAQ section.

Good luck and happy training!

Comment #10 - Posted by: J Jones at March 30, 2005 11:49 PM


Peter - I mean't right columns on the main page for the FAQ link! It is a ways beneath the calendar.

Sorry - It is too late for me too.

Comment #11 - Posted by: J Jones at March 30, 2005 11:51 PM

Michael Johnson is the greatest sprinter of all time! (IMHO!) The question is though, what's he like at skiing...?

Comment #12 - Posted by: Gally at March 31, 2005 3:40 AM

19:32 with 45# Db, very sore can barley go up the stairs, Love it, Thank you Coach!! May I have some more?!?

Comment #13 - Posted by: Paul M at March 31, 2005 3:46 AM

actually about 29 seconds slower than last time ..BUT do like the 007 additional seconds tacked on @ the end.
This is really a deceptive little ass kicker Good Luck MID WEST & WEST COAST CFers

Comment #14 - Posted by: dave k at March 31, 2005 4:43 AM

First day of my self-imposed week off. I hate I am missing this one.

Comment #15 - Posted by: brian_g at March 31, 2005 5:12 AM


subbed 40# for db swings
pu's w/assist

at least i can shamble 400m


Comment #16 - Posted by: larry at March 31, 2005 5:17 AM

11:37. A new PB. Have cut my time on Helen in half in 1 year. Much quicker times can be achieved once I improve my pull-ups some more.

Comment #17 - Posted by: Rob deFreese at March 31, 2005 5:26 AM

Helen as RX'd

Comment #18 - Posted by: jtinch at March 31, 2005 5:32 AM

I think there is something wrong with my lungs, they just don't seem to draw in enough air.

Comment #19 - Posted by: KevinA at March 31, 2005 5:33 AM

After a week off, Helen hit me hard! It felt like I was starting CF all over again.

14:19 with 200 jump ropes subbed for each run.

Comment #20 - Posted by: Seth D at March 31, 2005 5:40 AM

as rx'd w/ring pull-ups

Comment #21 - Posted by: J.J. at March 31, 2005 6:15 AM

subbed 45# db swings

was hoping for sub 20 but ran out of gas.


Thats okay though, I'm seeing improvements in my pullups!

Comment #22 - Posted by: Steven N at March 31, 2005 6:49 AM

Michael Johnson is not the best sprinter ever. Donovan Bailey smoked him in Toronto. Enough said.

Comment #23 - Posted by: Mark at March 31, 2005 6:56 AM

I just did a straight 5 mile run with Christina this morning, instead.

Comment #24 - Posted by: Nic Nakis at March 31, 2005 6:59 AM

DB swing 55# - broken 10,11 each round
PUs all negative - 6,6 each round

Comment #25 - Posted by: David H. at March 31, 2005 6:59 AM


Subbed rowing

55lb db swings. A real lung burner. My rowing and pullups are fast but need to improve speed on swings.

Comment #26 - Posted by: Wild Bill at March 31, 2005 7:02 AM

So what do you think:

if I'm trying to build muscle, is it better for me to use a reduced weight for the KB swing and have a more intense workout in a shorter time OR try to use the full weight for KB swing and maybe have the workout take longer and have more broken sets? Thoughts appreciated.

Comment #27 - Posted by: TK at March 31, 2005 7:05 AM

9:15 - 52# kb "American" style swings overhead

6x3 100# butt to ground OH squats, 1 min break between efforts

10x10 10# cb mills, no breaks between rounds

Comment #28 - Posted by: kelly moore at March 31, 2005 8:02 AM

warmup - 2.5 k jog, 130 pushups, 20 air squats

11.02 subbed 30lb db swing. more work on the squats!!!

Comment #29 - Posted by: Wayne at March 31, 2005 8:02 AM

Had to sub rows for run.

Comment #30 - Posted by: T.Rain at March 31, 2005 8:08 AM


55# DB swings


18 seconds slower than last time, but my setup was not as optimum as before.

Comment #31 - Posted by: Ahmik at March 31, 2005 8:26 AM

This was my first WOD ever.

19:02, as written (DB instead of KB)

Everything was very broken except for the runs and the first set of pullups. Had to take lots of rest between exercises, too.

Boy, am I gonna be sore..

Comment #32 - Posted by: Allan at March 31, 2005 8:33 AM


Subbed 24kg dumbell for kbell
Runs on tread with a max of 16kph

will find a faster tread next time....

loved that one!

oh....broke my PB by almost 30 secs too!

Comment #33 - Posted by: karl at March 31, 2005 8:37 AM

Did the official Crossfit warm-up.
I think I missread the WOD.

I did 400m sprint (treadmill would only go 10.0mph/ 16.0kph)
21 reps per arm, 1.5 pood kettlebell swing
and 12 pull-ups


Comment #34 - Posted by: John H. at March 31, 2005 8:43 AM

cf warmupx2

I antied up everything since dec.
15 burpees ea. rd.
35 lb db swing
12 pullups 6-6 6-6 6-4-2
all false grip on rings

Comment #35 - Posted by: dennyy at March 31, 2005 8:44 AM

A brief warm-up of skipping, rowing, pushups, dips, OHS, pull-ups, and sit ups.

Todays WOD 16:30
Thats 4 minutes and 20 seconds better than my last(first) Helen
400's were fast(hard) for me, subbed dumbells, for KB's, unbroken, pull-ups were broken into sets of three.

Then did Bench
260lbs, 2 reps times 10 sets, and pull-ups, 6-4-4-3-3


Comment #36 - Posted by: steven stackpole at March 31, 2005 8:47 AM

Nuff said? Er, no...

Comment #37 - Posted by: Gally at March 31, 2005 8:53 AM


Light weight for the swings
Some assistance for the pullups

Also did a "cool down" after my shower and before heading to work. situps, pushups and hindu squats, x3 rounds.

Comment #38 - Posted by: tedw at March 31, 2005 8:59 AM

I misremembered the WOD. I did five rnds instead of three!


This equates to about 19:30, give or take for degredation.

Warmed up with 20 mins of running, pushups, situps and dips.

Comment #39 - Posted by: robp at March 31, 2005 9:06 AM

20:15 WOD as Rx'd

14:50 WOD as Rx'd

Comment #40 - Posted by: J & S at March 31, 2005 9:31 AM

subbed rows for runs and didnt time it...d'oh!

was working in the new gym my boss is opening in a few months, no clock, no batteries in the c2, no stopwatch so just done swings as written with 25kg dumbell, pull ups as written and rowed till i thought my heart was going to explode.

Comment #41 - Posted by: DavidE at March 31, 2005 9:34 AM

14:30 as Rxed. Actually ran as opposed to subing jump rope for once. the run was done on grass. The hardest part: the pullups. My back is still fried from the 100 L-pullups the other day.

Comment #42 - Posted by: John Walsh at March 31, 2005 9:44 AM


Used 1.25 pood KB, don't have a 1.5
Pullup sets broken
1st time doing one of the "girls" workouts.

Comment #43 - Posted by: Dave Cameron at March 31, 2005 9:45 AM

Looking to beat 14:15.
Just noting so I can remember it when I post later!
Off to the gym!

Comment #44 - Posted by: Ron N. at March 31, 2005 9:47 AM

No pullups (climbing all weekend.. want to be strong then).

Subed, 55lb dumbell for KB.
All sets (except first run) broken once for me to gasp for air before finishing them.

Comment #45 - Posted by: Chris Mason at March 31, 2005 9:49 AM

12:42 with 55 LB DB

Six seconds faster than August. Felt slower...pullups were dogging me due to an extra 8 LBs over the winter. But swings were non-stop and runs were decent.

Comment #46 - Posted by: MikeY at March 31, 2005 9:52 AM

An improvement from 14:08 last time plus DB swings were with more weight 30# (vs 25#) and all but first pullup of each set was a hop-up (vs. assisted at 52#)!

Comment #47 - Posted by: Norma at March 31, 2005 9:55 AM

14:03 as rx'd, unbroken sets, DB swings instead of KB swings

was a little sore from rugby and took 2 weeks off from spring break. feels good to be back into it though, nice WOD to start back at it though.

Comment #48 - Posted by: JaredE at March 31, 2005 10:07 AM


1/4m run
55lb DB swing (11,10; 11,10; 11,10)
Pullups (6,6; 4,4,4; 4,4,4)

a 10 minute improvement!


on the other hand, still gasping for air, feeling sick and resting alot in the last round.

next time, I'll try going a little harder and faster!

Comment #49 - Posted by: John Messano at March 31, 2005 10:24 AM

HQ called for a big loop followed by 25 handstand attempts. Caldwell loop followed by P-bar hand walks forward and back (and then upside down--head down, legs straight up, tough). Alley loop followed by 25 muscle ups--assisted with bands, 400m run followed by iron cross attempts with bands and a spot.

Comment #50 - Posted by: Thompson at March 31, 2005 10:30 AM


FIGHT ON FRIDAY for the 6am and 7am crews at HQ tomorrow.

Comment #51 - Posted by: Thompson at March 31, 2005 10:31 AM

I have never done these cross-fit workouts but was thinking of trying them...are they good for gaining mass and strength? It seems to me like they are geared to keep you in shape not build mass. Should or can they be done with other workout??? I appreciate any feedback.

Comment #52 - Posted by: JJ at March 31, 2005 10:33 AM


Comment #53 - Posted by: Theron at March 31, 2005 10:36 AM

As designated...9:08.51

A ~10 second improvement from last time. WOD was #2...I ran a 10K this morning with a 15lb. pack.

Comment #54 - Posted by: Matt G. at March 31, 2005 10:36 AM

Did Fran this morning, 14:30.

I've been really lethargic the last month or two, and trying to get back in the CF groove. Hopefully I'll do Helen tomorrow.

Comment #55 - Posted by: Chris Forbis at March 31, 2005 10:46 AM

12:01 as prescribed, KB sets unbroken, pull-ups were 12, 7-5, 6-6
1:54 improvement over last time

Comment #56 - Posted by: Sam L at March 31, 2005 10:59 AM

13:47 came into the last set of pull ups at about 12 mins and they were the hold up. very pleased that only the last four pull ups of the workout were jumping ones. been working GTG on pull ups and it seems to be working a bit! used 35# DB for swings and runs were .25 on treadmill.

Comment #57 - Posted by: kls at March 31, 2005 11:00 AM

First WOD in a while. I've been sick and on vacation for the past week (the illness could've been Disney marketing-induced, but my wife insisted the kids get to meet the giant rat).

Warmed up with Burgener snatch progression w/45# bar. Used a 55# dumbbell and overgrip, kipping pull-ups. Last set of pull-ups briefly broken. Time was 8:21. IIRC, that's a new PR by at least 7 seconds.

Comment #58 - Posted by: Ryan Atkins at March 31, 2005 11:17 AM


My friend told me today that I've gone "crazy with all that crazy [stuff] I've been doing".

Comment #59 - Posted by: brendan melville at March 31, 2005 11:19 AM

first ever cf week and i'm loving it, but i'm sore like ive never been before (especially my virgin lats). i dont suppose anyone will try to talk me out of today's WOD huh?

Comment #60 - Posted by: clato at March 31, 2005 11:29 AM

warm up -muay thai class
helen-used dumbbell instead of kettlebell, 9.25
helen is a bitch, but i love her.

Comment #61 - Posted by: david kelso at March 31, 2005 11:38 AM

About a :40 second PR...I'll take it
only final Pullup set broken 7-5.
These WOD's always remind me of why I start Crossfit last August...I was a fairly strong powerlifter for 8 years 15 pds too heavy with zero endurance conditioning/training.
Crossfit is a perfect solution...and is spanking me hard for my fitness oversights.

Comment #62 - Posted by: timM at March 31, 2005 11:50 AM

Runs were done on treadmill. Swings with 55# dumbbell. 4 minutes and 33 seconds off my time in January!!! Still hurts though.

Comment #63 - Posted by: Bob Cornute at March 31, 2005 11:54 AM

10:57 in boots and yutes.

Quote of the day from Jose after finishing Helen with a big, gasping for air, smile on his face ... "I wish I'd never seen you (doing these CrossFit workouts 2 months ago)". In other words, it doesn't have to be fun to be fun.

I'm grateful for the opportunity that CrossFit gives me to build camaraderie through diversity.

Semper Fi

Comment #64 - Posted by: Mulcahy at March 31, 2005 11:54 AM

Hmm. Not too bad - 11:00 as Rx'd (not sub-9 minutes like some of you monsters ;-), but I'm old and feeble!).

Warmed up with some modified CF warmups, then finished off with some handstand practice against the wall (static holds and 4 sets of 3 HSPU with decent depth at last - forehead to floor!), and I'm ready for a nap.


Comment #65 - Posted by: madsox at March 31, 2005 11:55 AM

Sub'd 500 m rows for runs. Time was 14:20, almost two minutes better than last time. This is encouraging since I hadn't seen much improvement in times lately.

Comment #66 - Posted by: Mark G. at March 31, 2005 11:55 AM

TK, IMHO, a higher weight would be better if you are trying to build muscle.

JJ, I have seen posts from people who are under weight reporting gaining muscle and gaining weight. I have also seen post from people who are over weight reporting loosing fat and losing weight. Personally, I have not lost much weight but I have lost inches around my waist and gained muscle on my arms, back and legs. Some people use CrossFit as their main focus, but more do additional training and exercises depending on their sport or what other activities they like to do.

Comment #67 - Posted by: John P at March 31, 2005 11:56 AM

Three rounds for time:
Run 400m (1:35/1:42/1:46)
50# dumbell X 21 swings (heaviest we have) (no breaks)
12 Pull-ups (8,4/6,4,2/5,4,3)
TOTAL TIME=11:18** (3:22/3:57/3:59)
**new best by 1:35

Comment #68 - Posted by: jdg at March 31, 2005 12:05 PM

PST work

for distance:
run 9:00

distance: ~160yds short of 1.5mi (my goal). this was a 45yd improvement over last time. oh, and, as always, there was wind (~15mph @ ~4000ft). then...

15-12-9 reps of:
DL 135#

time: 6:06...this was definitely affected by the earlier run. my heart was racing after the first set of DLs, and i had that 'loose' feeling throughout. great form on the DLs...finally!!

Comment #69 - Posted by: ediddy at March 31, 2005 12:06 PM

15:27 Everything unbroken except for the pull-ups. Nice one.

Comment #70 - Posted by: mruiz at March 31, 2005 12:28 PM

Tell me you went to the Orlando imitation of Disneyland, because if you came to the real thing here in Anaheim and didn't tell me you were in town, the s#!t's gonna hit the fan! Would have been great to get together and see you in action!
As for the questions above about CF building mass or adding bulk or whatever the mirror/chrome crowd call it; if you've never had muscle to show, you'll get some. CF is a great program designed to build fitness in all athletes regardless of ability. I should know because I'm an athlete lacking ability! Do yourself a favor, download the free CFJ, read it. Read "What is Fitness." Read "World Class Fitness in 100 Words." See if those will answer your questions. Also, go through the message board and get some of the knowledge shared there. This is an extremely friendly, informative, and knowledgable site. Best of all it's free and doesn't look like it's gonna change.

Next, the mini-debate over Johnson vs. Bailey. I believe Johnson ran the 200m and Bailey the 100m. The match race set up to face them off was a JOKE of the first order. A track design that was laughable and then Johnson pulls up lame because he knows the race was foolish. Johnson smoked his competition in Atlanta and, if memory serves, his records still stand, but I could be wrong (wouldn't be the first time).
To Gally, Karl and the rest of the England crew:
Saw the match yesterday vs. Azerbaijan. Beckham looked great! Awesome goal and some great set pieces from the captain. Well on the way to Germany in 2006.

As for Helen: Look at that! 13:49! Almost a 30 sec improvement! And I thought I was slowing down. Almost time for a week off!
Sorry about the needless waste of bandwidth!

Comment #71 - Posted by: Ron N. at March 31, 2005 12:37 PM

I got the order wrong and I did sets of 25 swings - guess I still need to write this stuff down.

KB swings - subbed 50lb db, Last set un-broken - I could have pushed myself a bit more on these

Pull-ups - all but first set broken

400m (0.25mi) on T-mill at 2%, variable speed


Time: 14:07

Comment #72 - Posted by: C_Mel at March 31, 2005 12:42 PM

usede eliptcal for running

Comment #73 - Posted by: TVP at March 31, 2005 12:43 PM

3 rounds for time:
run 400 meters
21 x 72lb kettlebell
12 pullups
time 13:38

Comment #74 - Posted by: lance at March 31, 2005 12:57 PM

Run: 48min Alki-FairmontCanyon Run

25min rest

55lbX15 (Could not recall details of Workout by the time I reached gym).
12Pull Ups-All X3

Comment #75 - Posted by: Durham M. IAFF at March 31, 2005 1:17 PM

Donavon Baily the greatest sprinter of all time?...Joke. How many olympic & world championship medals did the guy win? advantage Johnson. How many years was he ranked #1 in the world in a sprint event? advantage johnson. How many different sprint events did he hold the world record in(or still holds in Johnsons case)? advantage johnson. Lastly Johnsons record breaking performance in the 200m in atlanta 96 was the equivalant to Beamon's long jump in 68.
Hey MJ... what's your time for Helen?
sorry for the poor grammer & spelling my head is still spining from the workout.

Comment #76 - Posted by: josh everett at March 31, 2005 1:23 PM


36 seconds worse than my PR. Had to break pull-ups due to WEAK grip, and I think my 400m course at home (where I ran my PR) may be a little short. Last Helen (seminar at HQ) was 10:15, but I seem to remember that there was an extra 400 at the beginning to spread out the unruly mob.

10:57 - w/ 2min elliptical for run, 35# Swings, and jumping pullups (1:33 better than last time).

Comment #77 - Posted by: Eric 2 at March 31, 2005 1:31 PM

First time with Helen. Ran on treadmill, 45 and 50 lb db for the swing and good solid pull-ups.

Comment #78 - Posted by: BrianT at March 31, 2005 1:47 PM

day 5 of CrossFit. first time with Helen. as we get to know one a bit better I feel the relationship will improve. the first time, however, had that exciting edge a comfortable relationship lacks so all was good with the world. 12:04. Used 50 lb. dumbbells as no 55 available. pullup form sucked blocky nuts but managed 28 (10,10, 8) before my screaming muscles failed me completely thanks to Tuesday's torture session.

Comment #79 - Posted by: mg at March 31, 2005 1:56 PM

Holy Mackerel! I'd done Helen just once before, in my second week of CrossFitting. Compare:

Today's Helen: 10:36
First Helen: 14:28

That's nearly a four second drop after less than three months!

I'm not sure how much of the credit goes to improved metabolic conditioning, to the switch to Zone eating, or just to an increased sense of how far I can push myself on will-power alone, but whatever it is, I'm thrilled by the improvement, and a happier CF zealot than ever.

On the less good news front, however, my recovering ankle may not have been fully up to the 400m full-out sprints, so I'm off to spend some quality time with my ice-pack.

Comment #80 - Posted by: josh at March 31, 2005 2:02 PM

John L. 12:09 PR (19+ at Feb. Siminar)
35lb db treadmill

Bobby R. 13:42 (first Helen)
55lb db treadmill

Brian F. NO SHOW

Comment #81 - Posted by: Bobbyr at March 31, 2005 2:04 PM


PR by 6:30+. (Don't tell Nicole, she'll think that the diet's finally working)

Mike Donnelly

Comment #82 - Posted by: rosceaux at March 31, 2005 2:06 PM

Dang it (that's me trying to cuss)
Helen Time:

Comment #83 - Posted by: Reed at March 31, 2005 2:20 PM

13:08 as RX'd

Comment #84 - Posted by: Tedk at March 31, 2005 2:24 PM

Smoking time Reed, nicely done!

Comment #85 - Posted by: Matt G. at March 31, 2005 2:26 PM

The run was pretty good, the 55 lbs. dumble swing was good until the last round ( 14 + 7 ). The pull- ups, well that's a different story. First set all 12, second set 7 + 5, third set 5 + 4 + 3.
Thanks LT. for the motivation.

Comment #86 - Posted by: jose rivera at March 31, 2005 2:29 PM

Does the zone diet really work, I have read the book by doctor Sears. I have not actualy done the diet but I have found that my normal diet is farely close to it in proportions spread through out the day (high carb at breakfast even amount for lunch and snack and high protien at dinner with realy no carbs except veges). Do you guys really think it works. I would trust it more if I actually heard it from guys that have experienced it first hand.

Comment #87 - Posted by: Reed at March 31, 2005 2:33 PM

Thanks Matt G.

Comment #88 - Posted by: Reed at March 31, 2005 2:37 PM


I heard that! and... Great job :-)

Comment #89 - Posted by: nicole at March 31, 2005 2:40 PM

Work league basketball practice today. 45 minutes of play plus abmat/L-sit, push-up, pull-up, bw squat work afterwards.

Comment #90 - Posted by: Brand at March 31, 2005 2:48 PM

18:32 with 45 lbs dumbells. lower back and hammies are a little sore... man it hurts so good.

Comment #91 - Posted by: Vince F. at March 31, 2005 2:55 PM

ran on treadmill
used 55 lb db

Comment #92 - Posted by: Colin at March 31, 2005 3:04 PM

Sandy: 11'04
Darlene 17'34

Comment #93 - Posted by: Sandy at March 31, 2005 3:17 PM

12:43 as rxed. PR by over a minute. A little over 5 minute improvement in 11 months!

Comment #94 - Posted by: Larry L. at March 31, 2005 3:24 PM

Sub 55#DB for swings

Comment #95 - Posted by: A Cook at March 31, 2005 3:28 PM

Subbed 400m row for run, otherwise as written

Comment #96 - Posted by: Todd H at March 31, 2005 3:52 PM

1/4 mile tm
50 # db swings broken
15 pu broken

Comment #97 - Posted by: EricU at March 31, 2005 3:53 PM

ajq - 12:53

Wall - 13:11

Moser - 13:45


Comment #98 - Posted by: ajq at March 31, 2005 3:54 PM

11:45 as px'd. Must catch Colin....


Comment #99 - Posted by: Steve(Can) at March 31, 2005 3:54 PM


Sub'd 55 lb dbl for kettlebell. The 400 meter runs were done on a treadmill. Beat my 050111 time by 4 minutes and 43 seconds.

Comment #100 - Posted by: Andy W. at March 31, 2005 4:00 PM

coming off of 5 days rest (too much work, too little sleep, and bad diet while pushing hard on WODs had me gassed and aching)

runs at 10 mph on a treadmill, no incline
DB swings broken 11/10 to switch grip (and to breathe on last round!)
pullups kipped: 6/6; 6/6; 4/3/3/2 (could have been better on depth--I still feel like I'm guarding my shoulders and don't always do that final bit of extension/dislocation/shoulder movement at bottom)


was feeling stiff/tight (b/c I didn't even stretch during the last 5 days) and thought I was chasing 12:30 from last Helen. But it was actually 14:30 last time! No wonder I felt like I did when I was done. Attribute improvement to being well-rested.

(Note to self: did DB and pullups downstairs; need to start using incline on the treadmill)

BWt = 153 despite the bad diet and return of some flab; probably dropped a bit of muscle b/c weight is same

Comment #101 - Posted by: Rene' at March 31, 2005 4:01 PM

JJ and Reed-

I have been doing the Zone and CF for close to 8 months. I dropped about 8 pounds of fat in the first four months. In the last four months I have gained about 8 back, primarily muscle. I started out 175 lbs, ~14%BF. I'm now 175lbs, ~9%BF.

Worth noting, I'm 6'3.5" tall, so I needed (and still need) to add some muscle, so your mileage may vary. The Zone and Crossfit have done phenomenally for me, primarily in whipping my butt into shape, but a pleasant side effect has been the increase in muscle mass.

Comment #102 - Posted by: Chris Forbis at March 31, 2005 4:18 PM

10:15 (PR)

Comment #103 - Posted by: Jeff at March 31, 2005 4:28 PM

Great time Jeff! I'd love to do this one up at BrandX with you, head-to-head might bring my time down again...
Saw your other BSTE Crossfit converts doing this one just before I left for home ;)

Comment #104 - Posted by: jdg at March 31, 2005 4:45 PM

10:34 as rx'd NEW PR!!OLD PR11:10
Made the mistake of running a hard 5 miler yesterday instead of restin. I can still feel the 100 L pullups. Alright I'm done whinning.

Comment #105 - Posted by: Eddie Lugo at March 31, 2005 4:50 PM


1/4 Mile
3x5 BP @ 20#
3x2 1/4 Dips

Comment #106 - Posted by: BGlass at March 31, 2005 5:00 PM

wod #2 for the day. did the 100 L-pullups at lunch.

"helen" (mod)
3 rounds:
run 400m
25 db swings (50# db)
12 pullups (had to do 'em on a tree branch)
time = 10:06

this is 14 sec slower than last time, but considering the pullups earlier today and the added swing reps, i'm happy with it.

Comment #107 - Posted by: JC at March 31, 2005 5:08 PM

Finished in 9:14. Used 50lb dumbells no 55's and ran on treadmill.

Comment #108 - Posted by: Paul Peterson at March 31, 2005 5:13 PM


Subbed the row for the run. Fun.

Comment #109 - Posted by: Neal at March 31, 2005 5:14 PM

Hey Matt G!
I got your e-Mail, and thanks. My e-mail is down so cant send reply right now.
The break down on my L pull-ups?
1 at a time!
Occasionally, right at the beginning I was getting 2 or 3 at a time, but it went downhill fast. I know that sounds pretty lame, but it wasnt from lack of trying. My shoulders and elbows, simply wouldnt allow me to do more than that. It wasnt the "good", "I can just work through it" kind of pain. Even with the 1 or 2 I was doing, I still had to do them very slowly, carefully and methodically. I did that so there would be no more jarring, or impact than what was absolutely necessary.

Comment #110 - Posted by: steven stackpole at March 31, 2005 5:14 PM

Did the 100 L sit pullup workout last night and felt it today.

3 sets of
400m on treadmill
21 55 lb dumbell swings
12 pull ups (last set broken)

12: 45

Finished up with snatches for form up to 120 lbs.

Comment #111 - Posted by: Paul Si at March 31, 2005 5:20 PM

used 45# DB.


Comment #112 - Posted by: Cesar. at March 31, 2005 5:23 PM

12:35 as RXed

It felt great to do the KB swings on this one. It has been almost 4 months that I haven't been able to do them because of my back.

Comment #113 - Posted by: Rajesh at March 31, 2005 5:30 PM

Last set of last 6 pulls were negatives. Killed my lungs.

Comment #114 - Posted by: jared g at March 31, 2005 5:31 PM

Whoops, forgot to post this morning.

11:49 as RX'd except pullups were dead-hang, no-kip using a green jumpstretch band for assist. Was over two minutes faster than last time, using less assist.

NIce to do this one outside! Finished with an easy 3 mile run.

Comment #115 - Posted by: Chris Q. at March 31, 2005 5:38 PM

Greetings all, I've been lurking here for the last couple weeks, doing 2 or 3 WOD's a week... Well, it's time to bite the bullet and throw some stats on here, give myself something to look back on... no where to go but up, right?

warmup: 800m + CFWU (light on the pullups and back extensions) (next time: better ham warmup)
Helen: 20 mins
run: approx 400m, sucking wind halfway through round 2
swing: 25lb unbroken (next time: at least 30 and break up the last two a little)
pullups: (6,6)(4,4,4)(6,4,1,1) deadhang

you know, I figured these ladies would play hard to get, but this is nuts!(I think I hear Pukie telling me to take the DB to an outside Pullup bar so I can cut out the walking time between exercises... hmmm)

Comment #116 - Posted by: lanedj at March 31, 2005 5:39 PM

20k bike into work strong head wind 22.5km average
ride home 26.5 km/av

Comment #117 - Posted by: Hooger at March 31, 2005 5:41 PM

helen 12:45
got to catch the skinny..colin and stevo

Comment #118 - Posted by: JF at March 31, 2005 5:50 PM

Last time:
14:01 with 40 # db swings.
This time:
10:20 with 40 # db swings.
I'm stoked.

Comment #119 - Posted by: Brandt Stickley at March 31, 2005 6:02 PM

14:49. Used 24kg kettlebell and C2 rower instead of runs. Time was higher than last effort of 12:50, but weight was greater this time. Felt like a real struggle.

3 days of CF last week plus 2 days skiing then 3 days off didn't add up to much energy tonight.

Comment #120 - Posted by: Steve S at March 31, 2005 6:10 PM

16:16 as prescribed, which is the first time I've ever said that. Quite pleased. Last time I did Helen it took over 20 min and I used a 40# weight.

Comment #121 - Posted by: TK at March 31, 2005 6:15 PM

3 Rounds: .25 Mile Treadmill, 45# Dumbbell Swing, 150# Lat Pull

Comment #122 - Posted by: Eagle_Eye at March 31, 2005 6:20 PM

12:53 as Rx'd
The stairs going up to the run killed me on time. This workout is definately harder than it looks...

Comment #123 - Posted by: Reckdenwald at March 31, 2005 6:21 PM

Thought I posted once already....guess it disappeared....2nd CrossFit workout...need to refine techniques

"Helen" 16:12

400m Treadmill (slow uptake to max speed)
50# db (need to work on full ROM)
12x P/U (various grips...chin-up, palms facing,wide)
* 2nd & 3rd sets of Swings and P/U's broken

Comment #124 - Posted by: Tim F at March 31, 2005 6:57 PM

Today was kind of a supply-limited running due to a pulled calf, subbed 25 burpees, no gym, so I subbed a cinderblock I found. Anyone know how much one weighs?

Time came in at 18 min...ick. First (kinda?) Helen, so here's hoping for improvement

Comment #125 - Posted by: Kalen M at March 31, 2005 7:23 PM

11:46 subbed 2 min. jump rope for run and 45lb dumbells (shoulder injury).

Comment #126 - Posted by: matt halperin at March 31, 2005 7:55 PM

16:15 as RX'd
Could of easily beaten 15 minutes but had a run in with pukies twin poopie and had to take a run to the toilet on the last set of pull-ups. Finished off with some snatch and handstand work as a cool down. Save for the trots it was a great workout and I feel like I'm back to my old self.

Comment #127 - Posted by: Troy Archie at March 31, 2005 8:09 PM

I was waiting for this as Helen killed me in Santa Cruz. I was so slow I had to beat up on a couple of people as they were trying to put the gear away. Only thing I was so gassed all I could do was gasp at them. And I was only using a 45 lb DB on the swings! Did it in 10:30 today. Ran 400s in 1:36, 1:33, 1:36, DB swing 21, 21, 14-7, Pullups 11, 7-4, 7-4.

Comment #128 - Posted by: John Bercaw at March 31, 2005 8:10 PM

sub'd 2min rope for runs (no treadmills available)
used 50# db


Felt good, did WOD after 1 hr kickboxing


Comment #129 - Posted by: Murph at March 31, 2005 8:22 PM

12:42 new PR

Comment #130 - Posted by: Michael P at March 31, 2005 9:25 PM

13:08 as RXed
run, kettlebell, all unbroken
pullups broken (like me afterwards)

Comment #131 - Posted by: kyle at March 31, 2005 9:28 PM

55# DB
subbed row

Reed almost lapped me...
i don't mind gettin' beat but gettin' lapped sucks.

note to self:
get faster
get stronger

Comment #132 - Posted by: kevin gp at March 31, 2005 9:35 PM


- 18 kg dumbbell swing subbed for KB swing
- time includes transfer time into the house and up to 1st floor to the pullup bar

Last time was 10:41 excluding transfer times! Main time saver was to do all pullup sets unbroken and with kipping for speed.

Comment #133 - Posted by: Christian Lemburg at April 1, 2005 12:13 AM

Ron N,

Becks played ok mate, but the star of the England show is definately the boy wonder Rooney!

Sorry you had to watch us make hard work of Azer....haven't a clue how to spell it.....bijian. If you saw the game against N. Ireland we definately played well in that!

Wish our captain would spend a bit more time on rediscovering his football instead of his new haircuts! Now John Terry......there's a captain!

Comment #134 - Posted by: karl at April 1, 2005 3:23 AM

22:27 vs 22:48 on 1/11/05 and 23:18 on 12/13/04. i'll take it. 10 min elliptical warm up. finished with 3x25 situps.

Comment #135 - Posted by: kevin o at April 1, 2005 4:06 AM

John, perfrmed as perscribed, 18:10. About 3 min slower than last time, partially due to slow run and the cable crossover crew hogging pull-up bar.
Chris, subbed 30lb db and 30 assist on gravitrion, 21:10.

Comment #136 - Posted by: John P and Chris at April 1, 2005 4:56 AM


Comment #137 - Posted by: Lino at April 1, 2005 5:09 AM

400m was a jog
DB was 25lbs
Lat pull down 100lbs


Comment #138 - Posted by: tlecroix at April 1, 2005 5:45 AM

19:25 all as performed. was a day behind, so 100 Ls were done day before this. so broke the pullups and DB swing into 3 sets, alternated 7/4 x 3.

sub'd 50# DB for kettlebeg, since gym seems not to have one.

my first sub-20 CF workout. (i think). damn this is really tearin me down and buildin me back up. thanks so much!

Comment #139 - Posted by: Isaac at April 1, 2005 7:08 AM


Subbed running for 200 jumpropes, used the only dumbell I have which is only like 30 pounds and my pull-ups were broken and mostly negatives.

I can only go up from here!

This was my first WOD, going to use this a as a way to improve my conditioning for an upcoming martial arts contest and I must say it kicked my ass. Excellent.

Comment #140 - Posted by: NickDick at April 1, 2005 7:09 AM

14:13 (compared with last time of 15:34!!)

Same parameters (up two flights of stairs then 425 meter run; odd looks at the kettlebell swings)

round 1: 3:59 21 swings - 7/5 pullups
round 2: 4:54 21 swings - 7/5 pullups
round 3: 5:19 21 swings - 4/3/3/2 pullups

No crossfit warmup - but followed the workout with about an hour of touch rugby

Comment #141 - Posted by: Patrick at April 1, 2005 8:32 AM

As Rx'd

9 minutes exactly on the lifting portion with pull up's broken in to 2 sets of 6. 3:40 on the laps total.

Comment #142 - Posted by: Ryan Clearwater at April 1, 2005 8:38 AM


Used 35# DB for KB swings (BW 135)
Stupid treadmill slowed me down. Had to get on, program it, and wait for it to get going. Probably lost about 30 seconds there. Hoping I can get a power cage soon in my house so I can leave the treadmill running and bring this in under 10 mins.

Comment #143 - Posted by: Adam McClure at April 1, 2005 10:04 AM

BW=205. 12:31. sub'd 210lb lat pulls on hammer strength for pullups. 7.7mph on treadmill. it takes me 27 seconds to get between stations at gold's, so i'm confident i could knock 2 mins off of this at correct facility.

Comment #144 - Posted by: joe at April 1, 2005 11:23 AM


Did runs on a treadmill, used a 55 lb DB.

Been out for a long while b/c of severely spraining two knee ligaments (ACL, LCL). Came back and was a couple months behind, but finally decided to skip ahead a little.

Comment #145 - Posted by: Cyrus at April 1, 2005 12:35 PM

14:13 as rx'd

round 1: 4:02 swings unbroken pull-ups 6/6
round 2: 4:58 swings 14/7 pull-ups 8/12
round 3: 5:12 swings 14/7 pull-ups 5/3/3/1

Comment #146 - Posted by: Patrick Walsh at April 1, 2005 12:57 PM

wow, I'm not the same Patrick that posted at 8:32 this AM, but we have the same exact times. cool! :)

Comment #147 - Posted by: Patrick Walsh at April 1, 2005 12:59 PM

The track and the weight room are on different floors, so I had to run up 4 flights of stairs in between the running and the db swings/pullups.
Ran 440's instead of 400.
Time: 20:04, and I'm hurting!

Comment #148 - Posted by: Justin R. at April 1, 2005 1:48 PM

Just started crossfit and this was my 2nd WOD.


subbed 45 lb dumbells instead of 55
did 6 pullups instead of the 12

Comment #149 - Posted by: Adam B. at April 1, 2005 2:31 PM

Oops forgot to write down the reps:

.25mile run on treadmill
20lb db swings x15reps
12 modified pull-ups


hubby did:

400m row
30,40,50lb db swings x15reps
12 pull-ups (last set modified)

time: just a little slower than me (he he)

Comment #150 - Posted by: Veronica at April 1, 2005 2:45 PM

used a 45lb dumbell.

this is by far my best time.
I guess that means it is time to move up to the big boys 55lber.

Comment #151 - Posted by: MarkB at April 1, 2005 2:55 PM

don't know how long my sprints were, but going outside, and then back inside and downstairs to the weight room is wasting alot of my time.
12:36 first time using 55lb db.

Comment #152 - Posted by: thomas0203 at April 1, 2005 3:46 PM


Sub'd 80 high knees for run
60 # db swing + pulls

HR = around 170-180

Comment #153 - Posted by: kramer at April 1, 2005 5:21 PM

Runs on tmill @2%; 53# kb. 33 seconds better than last effort; hit my goal time on the nose. Woo-hoo.

Comment #154 - Posted by: Lynne Pitts at April 1, 2005 6:32 PM

18.18, first time on helen
a lot harder than it looked
runs outside on road, with 100m hill
round one was a run, round 3 was barely above a walk, 24kg KB was the easy part, all to head high
,pullups neutral grip, five,4,3's,2's, and one single at end. found a use for a old abroller by hanging the handles over my pergola beam.

Comment #155 - Posted by: Paul MacManus at April 1, 2005 6:53 PM


first did 12.54 then on 18/12/04 got 11.26 so good improvement!

'warmed up' with one hour of power yoga

Comment #156 - Posted by: Tim 'crack' H at April 1, 2005 7:42 PM

15:42 with 3/4 mile bike sub for runs and 1 pood kb for swings.

Comment #157 - Posted by: Ted Zink at April 2, 2005 6:13 AM

Recovery Week:

AM: @ 45 mins Yoga w/ handstand practice(various static holds)

Comment #158 - Posted by: Sonia N. at April 2, 2005 9:50 AM

Lets see...I misremembered and did 5 reps. so my time was horrendous.

subbed 45#dbs all sets continuous no breaks

pull-ups broken
12 (dead hang)
8-4 (dead hang)
6-3-3 (kip)
6-6 (kip)
6-6 (kip)

I could have done the last 3 sets of PU's straight through but my grip was shot.

oh well!

Comment #159 - Posted by: Daniel G at April 2, 2005 1:14 PM

18k skate ski with 840' elevation gain for time of 66:30

Clean & Jerk
90x1,100x1,110x1,115x1,120x1,125x1,130xmiss (feeling weak today)

Three rounds for time of 15:41.6
Run 400 meters
35 pound dumbbell x 21 swings
12 Pull-ups

Comment #160 - Posted by: LisaR at April 2, 2005 7:35 PM

time 15:03 first one after about a two month break.

Comment #161 - Posted by: Jason E at April 3, 2005 3:10 PM

16:00 ran closer to 500meters each time and used 50lbs for the swings, next time I will use the 55lbs it wasn't that hard

Comment #162 - Posted by: Max P at April 3, 2005 3:22 PM

18:39 (beat my last time by 5:23)

20kg DB swings, chin sets broken

Comment #163 - Posted by: Michael L at April 4, 2005 1:05 AM

Ran on the track, 20 knot winds and all. Did swings with a chunk of lead ballast, no weight marked on it but it felt like about 50 lbs. Pull ups on the back of the track bleachers.


Best time to date. Last one was 14:54 inside with 500m rows.

Comment #164 - Posted by: RickB at April 4, 2005 9:59 AM

14 minutes even. New PR by 50 seconds.

Comment #165 - Posted by: davidjwood at April 4, 2005 11:52 AM

went to a gym I don't go usually because its setup favored a good time. My plan was foiled when all the treadmills were in use. The rower and the bikes were being used. I decided to sub burpees for the 400's.
20 burpees
21 #55 DB swings
12 pullups
After round 1, the 55 felt heavy during the swings. In the future, I will use the 50 when i slow down.
first two rounds of pullups use the gravitron finalround negatives.

Comment #166 - Posted by: Tom Schneitter at April 5, 2005 8:47 PM
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