Fun!!!

i actually had a dream about doing this one today.

this will be fun

Ah...there she is. The Queen is in residence.

what is a dumbbell swing?

Does anyone know where you are supposed to grip the dumbell if you are using dumbells instead of kettlebells?

Mike D-
see kettlebell swing video

pnw-
use both hands to grip the handle and swing it

Thanks Eddie.

Well I did this one yesterday, so I'll post forward. 8:31 P.R. Maybe I'll try a different benchmark WOD and see what happens!

8: 31 is an awesome time, right on Eddie!

--zach--

dumbbell swings done with the pro style d-bells, you can also grip the plates, but, handle gripping is safer.

Run 400 meters
35 pound Dumbbell swing, 21 reps
12 Pull-ups

Three rounds for time of 14'40. One minute faster than 3/31/05. Elbows, forearms and wrists are still sore from my 75 rep Snatch workout Tuesday.

ooh cant wait till my day off to try this one. This mornin I was underneath the childrens waterslides inside a waterpark doin tabata swings and the usuals. it was funny just thought id share.

time: 11:03
was aiming for under 10 minutes as last time i did it in 10:10, got messed up this time.

Is it 21 swings per arm or 21 in total Thanks Ger

Twenty-one two-armed swings per round, of which there are three.

-D.

Thanks Dan

Ran to fast on the first 400m,61.7, and I really was wallowing in lactic after that.However 11.43 was ok. What I like is that its all done and dusted,including shower in under 25 minutes,no 2 hour gym sessions like I used to do in my foolish youth!!

Would substituting 400m row on the C2 be acceptable? I'm on travel, in a hotel, and i think i could push myself harder on the C2 than on a treadmill seeing as how I would set the pace on the C2.

9:54

was aiming for under 11 mins.

was on treadmill at 1% incline and used a 24kg dumbell

First "Helen"... oh how beautiful she is.

400m row (1:45min/500m)
21 55lbs swings
12 pu's (-20kg gravitron)

400 row (1:54min/500m)
21 55 lbs swings (10/11)
12 pu's (-20kg gravitron)

400m row (1:56min/500m)
21 55lbs swings (10/11)
12 pu's (-20kg gravitron)

total: 19:15

the rows probably fatigued my back too early, oh well. Made everything else more wonderful. Back is still worked from thursday which added that extra flavor i was looking for. Swings weren't that bad but man did i get puffin.

a mutilated "helen" but it still had the desired effect i believe.

cheers from manila

14:40 as rx'd

Not my first WOD, but my first time posting.

18:58 as rx'd.

10:31.14

A bit slower than last time (on the track), this one was over broken ground at a slightly longer distance (GPS said 433 meters). I think I may go again later with the weighted vest, just for laughs.

400 m run on threadmill 17 kph
21 x 20 kg dumbell swings
12 pullups broken 7,5; 5,4,3; 3,3,3,3:

14'45"

Thought I'd meet Pukie.

slowest so far.

21:45.

Used 55lb dumbell for swings. bit of a killer.

as I new could some explain what "rx'd" is?

Thanks

Baz

rxed == prescribed

i did this one yesterday in 12:23. today i will pick another benchmark and post.

12:31 PR by 2 minutes!

Actually hadn't done Helen since January I think. Don't have a 55 pounder so I held a 20# DB in each hand and pressed them together for the swings. Lighter and a little awkward.

17:39. In the words of Dave Werner, this one "crushed" me; particularly mid-way through.

I used a 16 kg kettlebell, ran on a treadmill at 3% incline, and changed hand positions on pull ups each time, including towel chins.
31:35

My fourth WOD, can't wait till I can post some of those killer times. I am sold on Crossfit!!

10:51
This was more than a full minute faster than last time... the only difference is that instead of working out @ the usual 0630.. I slept late & did this WOD @ 0900.. also I always row instead of run.. I guess you are faster if you are awake!
Which brings up a ?... what's your best time of the day to do the WOD?

cfwux2

"helen" 13:05
400m run
21 db swings 40#
12 pullups

pullups broken 3rd rd. 8-4

Did half mile runs (too early to get math right). 55lb DB swings and the 12 pull ups. I had to break the last set of pull ups into sets of 6. Forgot how important it is to push yourelf on the run. It really makes the difference.
-16:40.

damn, my city has a tropical storm watch so maybe I'll sub 1:30 of burpees for running if I don't have my muay thai class today.

9:12

very happy that all pull ups sets unbroken

25:04

My wife did her first "offical" WOD today:
400M row
21 swings (~20lbs - detergent bottle filled with sand)
12 ring rows

Time was 13:20
Our children didn't know quite what to make of it. Mom couldn't get off basement floor for about 5 minutes afterwords.

Erik: Helen as Rx'd, time 10:52

17:10

-45 lb dumbell (shoulder did well)

Helen as RX'd 7:17 (PR)

Jeff

First date with Helen, 14:44.

10:32 (2 1/2 min quicker!)
good run
kettlebell unbroken
pu's first 2 sets unbroken, last one broken but completed
disclaimer: found out my conversion was off and used 35lb kb instead of 55lb (I think this is what I used last time, too).
next time i will use 55lb dumbell just to be sure

I played with the b**** this morning. Did Thursdays WO yesterday so my grip was suffering. Hiking this afternoon and looking forward to a great day!

Just less than 10 minutes.

8:19 as Rx'd (55# DB)

Almost a full minute faster than last time, and 23 seconds better than my PR. My heart felt like it was going to explode for about 10 minutes after completing the WOD.

Wife: 9:55 (35# DB)

Subbed 1:30 on elliptical for run after 1st round due to some hip issues while running.

Just learned about this program yesterday and thought I'd try it. Was really bored at the gym and haven't worked out regular in over a year. Used to do 2 hour workouts like clockwork. Didn't keep track of time, just wanted to finish. Had to use paint can cuz I didn't have dumbbells or kettleballs. Had to jump up on the pullups but let down slow, 10 the first two rounds and 12 the last one. I think it was about 15 minutes overall. Fun! I did it at the school across the street so I'm sure my neighbors are wondering why I was swinging a full paint can. My husband just shook his head when I walked back in the door. Can't wait for tomorrow's WOD!

11:42 as RX'd. 7 seconds better than last time (well, at least it was something!). Pullups were dead-hang, no-kip with green jumpstretch band.

This might be my favorite of the girls even though it plays to a couple of my weaknesses (pullups and I'm a slow runner). It's something about running that last 400m and starting out slow because your heart is pounding out of your chest, but speeding up for some reason as you recover. It's the most blatant example of the neuroendocrine response that I observe within myself throughout each round.

Did any of you suck this bad when you first started doing crossfit, or am I just old (30)?

Time: 25:05.75

Round one
Swings unbroken
P/U 4x4x4

Round two
Swings unbroken
P/U 4x3x3x2

Round three
Swings 13x8
P/U 3x3x3x3

I did all the runs in just around 2:15

Now, I'm ready to puke.

Welcome to Crossfit SanDee!

Did the Rx'd amount, but broke up the 55 lb swings more.

9:47 First sub 10 workout in a while.
3 rounds
400 run
11 swings
12 pullups (all sets not broken)
10 swings

10:29
unbroken
-pull-ups were on an i-beam underneath the local
high school track bleachers. last set i did not
lock out at the bottom on the pull-ups as i was
basically doing finger pull-ups. no thumbs or
palms touching the i-beam.

13:45 as rx'ed

Wow is it hot out in Minnesota!!

Hi all,
Workout as follows
Lisa Run (in place for 2:00), db swing (35#'s)x21, jumping pull-upx12 for five rounds (I told her I thought the prescription was five rounds) Duration 15:00
Jon Circuit of {Run (in place; high knees; 80 single strides), barbell swing (75#'s)x10, jumping squat (135#'s)x10, db row (50#'s each)x13, db press (25#'s each)x15} for 10 rounds Duration 31:26 Intensity moderate/high Average HR 154 bpm
Until tomorrow...

11:48

Did the squat and pullup workout yesterday, and still felt the effects today. Runs on a treadmill, 55 lb db swings, last set of pullups broken. Finished up with snatches for form @ 125, and some muscle ups.

I'm recovering from a sprained ankle so no running. Instead, I did 2min 'sprints' on the gay-strider (elliptical trainer), per round. I used a long working time for this b/c I don't usually get much out of the damn thing. After the swings tho, the elliptcal machine starts to feel like work, lol.

Otherwise, as Rx: 11.07

17:00

50 sec. improvement. i'll take it.

21:39 as Rx'd

Included some travel and wait time.

11:15

7 sec. improvement. i'll take it.

Mike Donnelly

Just a beginner so I had to modify 55lbs to 25lbs. Time was 12:52. Definitely a fun one!

A little secret I learned from a Mike Mahler seminar that will help everybody out with the swings.Instead of letting gravity do all of the work on the way down,try and pull the bell down as fast as you exploded up with it.(you feel the core stabilizers really firing off when it is time to change directions and up swing again.)Remember back straight,abs tight, and head up,powerful thrust up.Hope this helps.

Jeff

this was my first workout of the day, finished at 17:04 i really didnt push myself all that hard being my first wod i just kinda went through the motions, next time should be much better.

10:44 as prescribed, 1:17 faster than last time, all sets of KB swings and pull-ups unbroken, still a slow runner.

First WOD for me, outside of the CFNYC group!

WOO! I nearly passed out halfway. Not sure if that's a good sign or a bad sign.

13:03 total time

Used 25lb db and #10 on the gravitron for pullups

First round: 4:24
Second round: 5:22
Third round: 3:17 (fastest sprint and fastest pullups)

I am seriously not sure how the hell i managed to finish that third round in 3.25 minutes. WTF!?

After this, I lay on the floor panting, gasping for air, dizzy and laughing at the confused faces of some of my co-workers and gym regulars who didn't really know what to make of the whole spectacle.

19:33 with single pull ups and 1 rnd with 12kg KB and 2 with 16kg KB.

That is the closest to "As Prescribed" as I've ever done Helen!!!!

I am officially a poster!!! Had to be on "Helen" but what a better way to start.

21:37

As Rx'd, only sub was jumping pull-ups.

I have been doing WOD's since the seminar in June. What a difference a month has made. Can only imagine what progress I will see in a year. Eddie also has me "zoning" and I feel 100% better.

Have a great weekend!

12:39 subbed 40# db swings as usual. That's two minutes slower than my pr. that's what inconsistency gets me.

Good Job Lisa! 9:35 (PR) on Helen, my least favorite of the ladies. The only mod is the runs at Brand X are 480 M.

12:37
Used 35 pound dumbell
could of used 55 but didnt have that dumbell
Ooooooooooo sweet Helen!!!

13:04 -- as prescribed

11:39!
Worked out with Tariq today. Today's time is about 2 mins faster than my last Helen. I am especially happy as this time all pullups were on my own, no hops. Used 30# DB for sets of unbroken KB swings. Runs at 8.4 to 8.6 mph at 1% incline.

had to sub 2 22lb weights for the swings. felt very weak today. 13:16.

400m row swings (55#DB) pull-ups

round 1 1:22.6 21 7-3-2

round 2 1:25.5 21 4-8(negatives)

round 3 1:27.6 21 3-9(negatives)

Total time: 14:30 (PR previously was 17:15)

It's good to see that i'm making progress especially for not doing crossfit for the last 6 months. Pull-ups slow me down as usual.

Sidenote:

EDDIE LUGO-What do you do for a living? you are posting some monster times! 8 minute Helen is insanity.

Norma kicked my ass. 13:26 as prescribed using 55# dumbbell. I'll take it though, given it's a ~ 3min improvement over last time. And over a six minute improvement over my first Helen, performed roughly six months ago using a 40# weight. Once again, thank you Crossfit.

Finished with Turkish get-ups and sweat angels.

cfwu x3 w/ reduced pullups

WOD: 10:51

runs on the treadmill and swings w/ 55# DB. as the treadmill is slowly starting up w/ time ticking away, that is when i hate it the most. feelin a little under the weather lately, so thisll be it for the day.

Kris, I don't know about everyone else but I am in my 40's and I am sure others are at least as old. I am in much better shape than when I was 30, but I would enjoy having the recovery ability I had when I was 18...

11:22 As rx'd

I am lucky enough to be close to a real track, I have my own 1 1/2 pood KB and the field has soccer goals for me to do pullups on! 400 runs were crappy but swings and pullups felt easy and were unbroken, except for the breathing part.

Second wod, first w/o was 10 sets of 7 reps close grip benches 225 and weighted pullups #75 for 10 sets 5 reps

10:02 as Rx'd, new PR. I wanted under 10, but the runs hurt me. Swings and pullups unbroken. Inner thighs and butt reeeaaalllly hurt already. It's Miller Time.

10:45
Brother Joe K 14:05
Cousin Phillips 16:34

Excellent workout apres les 300 squats de jeudi dernier...

12:22, ~4 minute improvement from last time.

Used a 1.25 pood KB, since that's what I had. Runs on treadmill at 8mph. Damn thing takes forever to start up, drove me nuts. Everything unbroken except for last set of pull-ups (9/3). Good workout.

13:33 (-6:05)

CF Warm-up minus pullups

Wod
PU's broken into thirds, Changed grips reg/chin/para

Some strict, some kips
Strange looks in the gym.

Still can't run because of an injured foot.

did tabata pull ups and squats instead. Scored 10 on the pull ups (new PR!) and 19 on the squats (no pr).

Phew, 2nd WOD (not counting yesterday), and it just reminded me how out of shape I am. I created what I like to call "Helen Jr." and it still took me 25 mins. Everyone has to start somewhere.

Helen Jr
--------
100 Jumping Jacks
21 40lb DB swings
25 pushups

19:51
Used a 1 pood KB-swing broken 8x7x6
Broken pull-ups 5x5x2

first date with Helen

11:41

awesome workout. took as long afterwards to get my heartrate and breathing back to normal.

finished with handstands.

9:31

6 seconds from my PR. 13 seconds faster than the last time I did Helen at this location, and 2 minutes and 15 seconds faster than the last time I did Helen.

This is probably actually a PR, because my previous PR was a very optimum setup with no doors to open.

I did not "Sell out". I paced myself and actually ran slower than I usually do, but for the first time ever, I did all sets unbroken. I had never even done the second set of pull-ups unbroken before.

By the way I have been "Zoning" since the seminar as well. I am down 8.5 pounds and seem to be getting faster all of the time.

TK what is a Sweat Angel?

rosceaux

Congratulations on the PR.

Sandy: 9'30 (almost two minutes faster than last time)
Darlene: 14'37 (almost three minutes faster than last time)

9:37 as rx'd.

First time with Helen. Great workout. All pullups were unbroken on a tree branch.

Would someone explain to mean where I can get the information on this Tabata thing?

Thanks.

12:14

Essentially same time as last two efforts. Bummer. Thought I had improved to under 12 minutes, but wasted probably 30 seconds dorking around in the garage. Might try it again tomorrow.

Kris, post your question on the forum, or search there. Lots of refs.

As Rx'd-15:05, likely a PR but did not post before. Swings unbroken, pullups usual struggle.
1-9/3
2-6-3-1-1-1
3-3-3-3-1-1-1
YMCA workout today so not optimal setup but cetainly some good looks

sub'd run for heavy bag w/out,
sub'd 55 lbs, for 40 (don't have 55's),

11:30 mins.

Fun. Now for some Red Tail Ale.

12:09 as rx'd
On the treadmill. 21 sec better than last time; just missed the 12 min goal I was shooting for. I'll take it though.

Clubbells later...

14:26
assisted pulls and 30# DB

Tracy: 19:12
assisted pulls and 15# DB

24:00

First time doing kettle bells definitely underestimated them.

My first official WOD

18:20
assisted pull ups & 20# DB

Have been doing crossfit for about a month, this is my first post.

15:00 as rx'd.

As Rxd 8:29

Hey Ahmik - a sweat angel is the body-shaped puddle of sweat that forms on the ground after you collapse following the WOD. Nice job on Helen, btw

Tariq

11:58

as Rxd in 12:19

I had no pull up bar at a track, so, I subbed 12 snatches L / another 12 R with the KB - my time was 13: 58, but, I ran on a soccer track, turf, it was prob 250 m around -

Fun work out, my running needs work big time! ha ha

Just returned from the Steve Cotter kettlebell workshop in Chicago. Learned many little tips that should make my 52# snatches both easier to do and less taxing on my callouses. I even successfully pressed a pair of 52s x 5 without stress and felt I had another 2-3 reps in the tank - a first for me!

Steve Cotter presents an excellent workshop; I would strongly recommend him as an instructor. He is also amazing to watch - his alternating snatches with a pair of 72s is astonishing....he picks up speed rep after rep and never breaks form. He is one very strong, very well conditioned athlete - he would be an incredible Crossfitter.

13:26 as required. Stopped the treadmill in between rounds. Got up to 16.5 on the treadmill. Weakest link was the pull-ups. Broke them into two lots of six. Used a 55lb dumbell for the kettlebell swings. These were hard but easier to push through than the pull ups for some reason.

9;41 as RX'd.

Smoked!

18:59

Runs were uphill for the first 200 and downhill for the second.

First 2 sets of swings unbroken. The last was 14/7.

All sets of pullups were broken (a lot).

Did the squat pullup workout yesterday so my back/arms/shoulders/grip are still pretty fried.

12:24.43
Had to sub a 25# DB, it is the heaviest I have right now. It still did the job though.

Jeremy

Forget to mention: used 55lb dumbell for the swings. This was a little rough because of all the squats the day before. This was my first time doing any real number of swings.

Good workout, hopefully I'll post a better time on the next go round. (Pullups kill me)

25:30 40lb DB for 1.5 pood KB
Rowed C2 for run 1:21 1:23 1:28
Swings 16/5 12/9 7/7/7
PU 5/4/3 3/3/3/3 3/3/3/3 jumps on the last couple of sets.

First time I tried this one...and only the second WOD in a long time...but its good to be back. 15:29 as Rx'd...talked a buddy into trying his first WOD and this young athlete posted 16:05...anxious to see how tomorrow feels.

CF warm up X3 without pullups .
All runs done on treadmill at 1.5 incline, 8.0 speed ( any faster then that, and my heart would explode); all runs took 2 minutes .

Swings broken 10, 5, 6 on all sets, with 50# bell. I really wish I had a KB for these, it's just not the same. My form is crap with DB swings but, it's improving.

pullups broken into : 6 and 6 on all sets.

Total time 25 minutes ( had to wait to use pullup bar , as people where on it ) . Hat's off to all of you with sub 15 minute times .

I am amazed by you animals. I'm going to cool down with a walk to Trader Joes to buy some whey protein or steroids or something. HR still a buck 15 minutes after finishing WOD. Resting is around 56-60.

Warmed up by moving my new olympic set set into the basement for time. 100 bucks used - Stoked!

Subbed two 25lb dbs held together fo KB

T = 13:06

1:43, 1:43, 1:45
Used 35lb dumbells
Cheated with my legs on the pull-ups because I am too week to do 12 correct.

PS: Sandy. Rows shouldn't fatigue your back too much on C2. Think DL form. Keep a curve in your lower back and stand up fast firing first with the glutes. Keep your butt behind you. (My 2cents YMMV).

13:15

45# Dumbbells, negatives on pullups.

Jumped rope 2:30 instead of 400m's.

Time 14:45 as Rx'd
Good all round effort esp. on the last set of swings where I just about lost it. My legs feel like jello now.

Warmup: 1100 Meter row and kettlebell practice with 25 lb. and 35 lb. dumbbells (slow 8 reps0>

WOD: 15:28:07

All sets unbroken, but I had to get some air after each set of kbs(subbed a 55 lb. db for the kb)or I would have had lunch with Pukie. Don't know if this means the sets were broken or not. New goal is to dance non-stop with Helen and get it below 12 minutes. I think I wasted a lot of time gasping after the kbs.

Ran on a treadmill, but with no incline. Next time Helen visits, I plan to have a real kettlebell so I can run this great track I found near my gym. There are little work out stations every 400 meters or so complete with incline push up stations and a great set of pull-up bars. One even has rings!

Really beat after the WOD, but wanted to work on some stuff that's been bugging me. I didn't have much left, though.

Extra stuff:
2 Sets of hanging situps (10 reps w/25 lb. db)
1 Set of hanging situps (10 reps w/ 15 lb. db)
Practiced power clean form (5 reps w/45 lbs)
Practiced power clean form(5 reps w/95 lbs)
Practiced snatch (3 reps w/ 45 lbs.)
Practiced snatch (2 reps w/ 95 lbs.)

13:35, broken sets.

16:05

using 45 # dumbbell
second and third set of PU broken but completed

First run in 3 weeks due to a knee injury Doc. said it is a small tear in the medial tendon in my right knee. Three to six months to heal but it will heal while using it, just painfull.I am going to try my hand at Triathlon at the MY FIRST TRIATHLON in lake chelan on july 14.
Time 11:00 as perscribed all sets unbroken and PU were deadhang.

TK

Thanks,

I guess I finished up with a sweat angel as well today.

Your 3 minute improvement is awesome. I have been sitting around within 30 seconds of the same time for months.

24:34

Pullups assisted, DB 45lbs.

13:16

16:08. Broken jumping pull-ups.

My first date with Helen. As r'xed: 16:45.

All swing sets unbroken. All pullup sets very broken; some were dead hang, some were kipped.

~14:30 as Rx'd.

20:39

400's on treadmil

all 3 pu sets broken

14:02
used 45# db

11:12 as RX'd. KB.

-D.

Didn't get a chance to try helen today, gym still out of action, did stair work and tried tabata hill spints. Run up on 20sec walk down on the 10. Fun Fun Fun

I repeated Helen...same course (broken ground, a little long on the runs) but wearing the 20lb. vest for the whole show.

11:56.51

What does this tell me? That I should have warmed up better the first time...and that I really don't want to gain 20lbs.

Made a mistake. Couldn't remember if it was 3 or 5 rounds, so I did 5 in 34:58. I timed each round, so 3 would have been about 17:13, but I think I would have pushed a bit harder if I knew it was only 3. I slowed down a lot in the 4th and 5th rounds.

Also had to go up/down stairs to get to the treadmill at the gym, which probably added 1 1/2-2 minutes to each round.

13:58. Felt like my chest was going to burst.

2 min jump rope
21 1.5 kb swings
12 jump pull up's
for 3 rounds
ave. hr 145
time 12.58

14:00

Back in training after a hip injury. back is killing me from all those swings...

per my usual sub, i added reps to the swings because my db is only 50#.

"helen" (mod)
3 rounds of :
run 400m
25 db swings @ 50# (american-style overhead)
12 pullups

time = 10:00.1

weighted pullups and deadlifts yesterday did not help...

16:30 with 22 one armed 1 pood swings (11 each arm)

12:55 (3/31/05 time = 14:13; previous time = 15:34)

rd1-3:34 (3:59)- 425 run/21 swings/6-6 pullups (7/5)
rd2-4:26 (4:54)- 425 run/21 swings/4-8 pullups (7/5
rd3-4:56 (5:19)- 425 run/21 swings/4-6-2 pullups (4/3/3/2)

As last time, had to go up two flights of stairs to get 425 meter run in. I felt good about this one - a real testosterone rush!

I felt I did pretty good on this one but when I looked at my last time of 15:04.

New pr is 10:52. I am stoked I tried to figure out what changed and this new tim was after I started the zone.

13:50

run was a little over 400m
i estimate it at 550m

13:22

as rx'ed

13:30 as Rx'd

Hmmm . . . maybe I should have been more excited . . . just checked and realized that 13:30 is a new PR by 30 seconds.

H-
WOD as Rx'd
no time

S-
WOD as Rx'd
14:10

13:29, about a minute faster than last time. Sub'd rows for runs. Did find an outdoor track for next time though, but no pull up bar in sight.
Felt fatigued - 6th day straight of doing some type of work out.

A day late but not to short
35:24 done the next day before that days WOD

11:35
My first time doing Helen.

11:40 (including time to run down to treadmill)

Pull-ups: 17 were dead hang, rest were jumping
Swings were with 55 lb dumbell
Run on treadmill

1st time posting, 1st time doing Helen

27:15
400m run on treadmill
50lb db for swings
All sets up pullups broken

HR stayed between 140 - 160 entire workout(highest after db/kb swings)

I have a ways to go....

3 Rounds:
400m run,21 1pood kb swings,12 HSPU (did the squats/pullups before)= 11:55 dont think the stress fractures healed yet hmmmm no more runnin for me.

A day late, and stiff legs, but my first shot at Helen. Dropped the db swings to 35lbs or it coulda got ugly.

14:51

Definitely beatable for me, I look forward to the next date.

22:20

Ran on tradmil at 7.5 m/h pace
Used 55lbs dumbell. First set unbroken, subsequent sets 10-10-5 and then 8-8-9.
My pull ups were done from a dead hang in sets of 3 or less. On my last pullup of each set i would often drop from the bar instead of lowering myself.

12:02.34

Tread set at max of 16.0kph
Swings with 24kg dbell

Still a PB, but really want that sub 10 baaaaaad...

Sub'd wide lat pulls on 80kg BW 790 and used 12.5kg/27.5lbs Dumbbell
Run times
R1=3:47
R2=8:03
R3=12:54 45 sec workphone interuption between swings and pulls

9:30

Finished with rutman mile - 100 lbs in 14:52

15:25

subbed 30lb dumbbell for kb

10:42

This is about 2 minutes faster than last time.

11:15 (B-)
No broken sets
swings need to be higher/ run faster

“Helen”
Three rounds for time:
Run 400m
50# dumbell X 21 swings (heaviest we have) (no breaks)
12 Pull-ups (7,5/7,5/4,4,4)
TOTAL TIME=10:49** (3:14/3:40/3:55)
**new best by 0:29
Previous (3/31/2005)=11:18 (3:22/3:57/3:59)
Felt ALOT slower than the clock showed.

Helen: sub'ed 1:45 min bike for run, it was late and I didn't want to risk rolling the bad ankle.

12:41 with 50 lb DB
all swings unbroken
1st 2 pull sets unbroken.

-Philip

As rx'd, with some toe-pushes for assist on the pullups (gym's too small for a real pullup bar. sux.), and transition time getting the treadmill up to speed (like always), 10:08. 52 sec better than last time, not huge but the form felt a lot better on everything. Much less cheating on the pullups (one of my bugaboos.)

Tomorrow, catching up with Lynne and the 5k. Lynne is not my friend 8-(

sempers,
Andy M

It's OK Andy, I'm no fan of Lynne either (the WOD, don't get huffy).
I do love Helen since I tend to mak a little progress each time.
Last Helen: 13:49
This Helen: 13:30
And to think, I was pissed because I thought I was slacking. Hate the treadmill warm up as it's slowing me down!!

14:34.

Ron, I feel you on the treadmill warmup. I'm in Chicago, so I had to go to a random club....the thing I was on today topped out at 10 mph, which used to kill me when done for repeats, but is now becoming quite easy. Worse, it took about .08 miles to get up to that speed, so my 400s were taking nearly 2 minutes.

First 2 swings unbroken, 3rd was 14/7. Pullups were 6/6, 7/5, 7/5. 12 pullups is not hard....until the body is screaming for oxygen. Then for some reason, the forearms refuse to hold the grip and the arms/back refuse to pull the weight.

19:14 using 55lb db. 1st and 3rd swing sets unbroken. 1st pull up set unbroken. time compares to 22:27 on 4/1, 22:48 on 1/11, 23:18 on 12/13. i like the progression. 10 min elliptical warm up 14/14.

John 12:20
Brent 13:00

Hi all, going to have my first hit out with Helen this evening but noticed all the comments re doing 400's on the treadmill and waiting for it to wind up.

It will depend on the treadmills you are using, as well as how busy your gym is but you can get around this by simply leaving it running. Most will continue at whatever speed even if you dismount. Simply hop onto the sideboards, shuffle off to do your pull-ups and swings then reverse the process to get back on. Maybe keep a grip of the bars for a few strides till your legs are back upto speed but not really that difficult. I'm sure this has been mentioned at least a few times already but hope it helps some of you.

Cheers, kempie.

8:29 as rx'd (used 70lb kbell)

12:22 55#DB
PR by 2mins

Past Helens
Monday 050404 - 14:24 55#DB
Wednesday 050112 - 16:15 50#DB
Monday 041213 - 16:45 50#DB

CrossFit Rocks!

MPerry, WHOA!

did this one today
16:43 as perscribed. the 55 lb db swings are what killed me. I didn't feel wierd today as I saw someone in the gym doing some oly lifting so I wasn't alone in the way I trained pretty much.

Well - Helen is a whole lotta woman!! Not a nice thing to say about a girl after the first date but she just about brought Pukie on.

11:37.6 as Rx-ed

Runs and swings unbroken,
pull-ups broken (6's then 4's,3's and 2's)

Me ... absolutely shattered

Cheers, kempie

10:20

Sub'd 1:45 of jump rope for runs. Swings unbroken. Broke last set of pulls...could feel Lynne from yesterday.

Had to lay down on the gym floor for a few minutes.

Slower than last time, but different sub for runs so hard to tell...

runs on treadmill, no incline, 10.5 mph
55 lb. DB for swings, switched grip at 11 reps
pullups kipped

13:21

PR by a few seconds and worst I've felt after Helen (which is a good thing, I guess!), so I think I'm finally getting the intensity to where it's supposed to be. Trying to get rid of a cold, so that maybe it instead. Still should add some incline to the treadmill.

Modified a bit as need to work on cardio for PT and not strength so much.

1/2 mile, then two rounds of swings and PUs then final half mile.

12:05

First set unbroken. Set set broken beyond recognition.

Temp-about 90 for run and in garage for weights. I may have died sometime during the WOD and not realized it yet.

a couple of days behind...

12:24 with 50# db
some pulls suspect

thanks!

DAMN!

Only got through 2 rounds today. I've been slacking off lately, but hitting the Zone pretty hard and strict.

By the calculators I'm down around 5% body fat and to look at me, I'd say that's about right.

Well, today I flaked really bad. I almost passed out, so I stopped.

Think it may be time to start adding some more fat into my diet.

Oh, the 2 rounds in just over 6 minutes...

I managed 19.25. THis was my first try at helen. I did have some things that held me back. I had to walk up stairs to get to the treadmill then down to get to the db's and then i had to run across the gym to the pull up bar. Also somebody asked me about the swings and asked me if i was doing swedish bell exercises lol. I talked to him like 5 minutes. Then for the last round i had to find a eliptical to do the last 400 because everyone decided to use all the treadmills to walk. I bet if i had a empty gym i could knock 5 minutes off this easy.

12:14.36
the runs fell apart on me after 1st set
used 40# DB for Swings, last set broken 15/6
Powered thru the pullups, no broken
Then an hour and half of bjj no gi rolling, plus kickboxing drills

8:50 broken PU's in 2nd and 3rd round.

3 rounds for time
14:27
400m run
30lb dumbbell kettle swing
12 pull ups with bar on ground
KICKED my ASS!!!!

22:15 as Rxd
runs were slow, around 2:00 each.
shin splints developing again. looking for Doc in DC area to treat my running.

I am really delighted with this one.
8min 26sec. with a 50lb DB.
This is 30 seconds quicker than last time and with a heavier dumbell than before.

23:18

45# Dumbell swings. Ran down the hill, arround the fire hydrant, and back up. I think the distance is a long 400m, maybe closer to 440m.

On 9/1/04 I did Helen in 23:55 with the same run and 35# dumbell swings.

Waffle - 13:18 with 55# DB.

Brian - 14:10 with 40# DB.