July 9, 2005

Saturday 050709


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

Compare to 050331 .

Post time to comments.


Enlarge image

Jason Brown

Posted by lauren at July 9, 2005 7:51 PM


Comment #1 - Posted by: Ronnie at July 8, 2005 8:18 PM

i actually had a dream about doing this one today.

this will be fun

Comment #2 - Posted by: Stephen R at July 8, 2005 9:09 PM

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

Comment #3 - Posted by: Kalen M. at July 8, 2005 9:10 PM

what is a dumbbell swing?

Comment #4 - Posted by: Mike D at July 8, 2005 9:21 PM

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

Comment #5 - Posted by: pnw at July 8, 2005 9:22 PM

Mike D-
see kettlebell swing video

use both hands to grip the handle and swing it

Comment #6 - Posted by: Dana at July 8, 2005 9:35 PM

Thanks Eddie.

Comment #7 - Posted by: Jeff at July 8, 2005 10:05 PM

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!

Comment #8 - Posted by: Eddie & Lisa Lugo at July 8, 2005 10:14 PM

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


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

Comment #9 - Posted by: zach at July 8, 2005 10:32 PM

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.

Comment #10 - Posted by: LisaR at July 8, 2005 10:36 PM

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.

Comment #11 - Posted by: paul3 at July 8, 2005 11:41 PM

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

Comment #12 - Posted by: Stephen R at July 8, 2005 11:51 PM

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

Comment #13 - Posted by: Ger at July 9, 2005 1:02 AM

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


Comment #14 - Posted by: Dan S. at July 9, 2005 1:39 AM

Thanks Dan

Comment #15 - Posted by: Ger at July 9, 2005 1:42 AM

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!!

Comment #16 - Posted by: guy at July 9, 2005 3:08 AM

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.

Comment #17 - Posted by: Sandy S at July 9, 2005 3:26 AM


was aiming for under 11 mins.

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

Comment #18 - Posted by: DavidE at July 9, 2005 3:49 AM

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

Comment #19 - Posted by: Sandy S at July 9, 2005 4:25 AM

14:40 as rx'd

Comment #20 - Posted by: steve72 at July 9, 2005 4:33 AM

Not my first WOD, but my first time posting.

18:58 as rx'd.

Comment #21 - Posted by: Eric N. at July 9, 2005 4:47 AM


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.

Comment #22 - Posted by: Matt G. at July 9, 2005 4:48 AM

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:


Thought I'd meet Pukie.

Comment #23 - Posted by: Ger at July 9, 2005 4:54 AM

slowest so far.


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

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



Comment #24 - Posted by: Baz at July 9, 2005 5:23 AM

rxed == prescribed

Comment #25 - Posted by: raj at July 9, 2005 5:35 AM

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

Comment #26 - Posted by: andy stolarik at July 9, 2005 5:39 AM

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.

Comment #27 - Posted by: Will Hunter at July 9, 2005 5:42 AM

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

Comment #28 - Posted by: Ted Zink at July 9, 2005 6:12 AM

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.

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

Comment #29 - Posted by: Ryan at July 9, 2005 6:19 AM

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?

Comment #30 - Posted by: dave k at July 9, 2005 6:22 AM


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

pullups broken 3rd rd. 8-4

Comment #31 - Posted by: dennyy at July 9, 2005 6:27 AM

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.

Comment #32 - Posted by: Marcus at July 9, 2005 6:29 AM

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.

Comment #33 - Posted by: Dan Orozco at July 9, 2005 6:41 AM


very happy that all pull ups sets unbroken

Comment #34 - Posted by: paulw at July 9, 2005 6:46 AM


Comment #35 - Posted by: Beau Chapman at July 9, 2005 7:00 AM

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

Comment #36 - Posted by: Erik at July 9, 2005 7:36 AM


-45 lb dumbell (shoulder did well)

Comment #37 - Posted by: David B. at July 9, 2005 7:55 AM

Helen as RX'd 7:17 (PR)


Comment #38 - Posted by: JTinch at July 9, 2005 8:05 AM

First date with Helen, 14:44.

Comment #39 - Posted by: StephenT at July 9, 2005 8:19 AM

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

Comment #40 - Posted by: kyle a at July 9, 2005 8:22 AM

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.

Comment #41 - Posted by: ACM at July 9, 2005 8:35 AM

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.

Comment #42 - Posted by: Eric2 at July 9, 2005 9:05 AM

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!

Comment #43 - Posted by: SanDee at July 9, 2005 9:09 AM

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.

Comment #44 - Posted by: Chris Q. at July 9, 2005 9:12 AM

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.

Comment #45 - Posted by: Kris at July 9, 2005 9:29 AM

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

Comment #46 - Posted by: Phillip at July 9, 2005 9:49 AM

-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.

Comment #47 - Posted by: dan santini at July 9, 2005 10:03 AM

13:45 as rx'ed

Wow is it hot out in Minnesota!!

Comment #48 - Posted by: Jeff Kolehmainen at July 9, 2005 10:05 AM

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...

Comment #49 - Posted by: Jonathan Jensen at July 9, 2005 10:11 AM


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.

Comment #50 - Posted by: Paul Si at July 9, 2005 10:21 AM

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

Comment #51 - Posted by: sanchezero at July 9, 2005 10:21 AM


50 sec. improvement. i'll take it.

Comment #52 - Posted by: John Messano at July 9, 2005 10:28 AM

21:39 as Rx'd

Included some travel and wait time.

Comment #53 - Posted by: Alex McClung at July 9, 2005 10:29 AM


7 sec. improvement. i'll take it.

Mike Donnelly

Comment #54 - Posted by: rosceaux at July 9, 2005 10:34 AM

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

Comment #55 - Posted by: Burner at July 9, 2005 11:25 AM

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.


Comment #56 - Posted by: JTinch at July 9, 2005 11:48 AM

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.

Comment #57 - Posted by: mike D at July 9, 2005 11:54 AM

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

Comment #58 - Posted by: Sam L at July 9, 2005 12:01 PM

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.

Comment #59 - Posted by: Ivonne at July 9, 2005 12:08 PM

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!!!!

Comment #60 - Posted by: laurar at July 9, 2005 12:09 PM

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


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!

Comment #61 - Posted by: Lisa Lugo at July 9, 2005 12:09 PM

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

Comment #62 - Posted by: brandt at July 9, 2005 12:49 PM

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.

Comment #63 - Posted by: Jeff at July 9, 2005 12:51 PM

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

Comment #64 - Posted by: Lucas at July 9, 2005 12:53 PM

13:04 -- as prescribed

Comment #65 - Posted by: Ben B. at July 9, 2005 12:58 PM

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.

Comment #66 - Posted by: Norma at July 9, 2005 1:17 PM

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

Comment #67 - Posted by: Cliff V and John V at July 9, 2005 1:25 PM

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.


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

Comment #68 - Posted by: charlie reid at July 9, 2005 1:33 PM

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.

Comment #69 - Posted by: TK at July 9, 2005 1:37 PM

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.

Comment #70 - Posted by: ediddy at July 9, 2005 1:47 PM

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

Comment #71 - Posted by: craigv bwt 189 at July 9, 2005 1:53 PM

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.

Comment #72 - Posted by: dusty at July 9, 2005 1:57 PM

Brother Joe K 14:05
Cousin Phillips 16:34

Comment #73 - Posted by: Jeff Kilpatrick at July 9, 2005 2:08 PM

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

Comment #74 - Posted by: stephane at July 9, 2005 2:08 PM

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.

Comment #75 - Posted by: David Knutzen at July 9, 2005 2:38 PM

13:33 (-6:05)

CF Warm-up minus pullups

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

Some strict, some kips
Strange looks in the gym.

Comment #76 - Posted by: Chrispy at July 9, 2005 2:46 PM

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).

Comment #77 - Posted by: J Jones at July 9, 2005 3:00 PM

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

Comment #78 - Posted by: Erik D at July 9, 2005 3:03 PM

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

Comment #79 - Posted by: Krista at July 9, 2005 3:22 PM

first date with Helen


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

finished with handstands.

Comment #80 - Posted by: Colin at July 9, 2005 3:22 PM


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?

Comment #81 - Posted by: Ahmik at July 9, 2005 3:24 PM


Congratulations on the PR.

Comment #82 - Posted by: Ahmik at July 9, 2005 3:26 PM

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

Comment #83 - Posted by: Sandy at July 9, 2005 3:39 PM

9:37 as rx'd.

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

Comment #84 - Posted by: bozman at July 9, 2005 3:40 PM

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


Comment #85 - Posted by: Kris at July 9, 2005 3:44 PM


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.

Comment #86 - Posted by: MikeY at July 9, 2005 3:49 PM

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

Comment #87 - Posted by: Rick Simmons at July 9, 2005 3:51 PM

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.

Comment #88 - Posted by: Stephen at July 9, 2005 3:57 PM

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...

Comment #89 - Posted by: Lynne Pitts at July 9, 2005 4:23 PM

assisted pulls and 30# DB

Tracy: 19:12
assisted pulls and 15# DB

Comment #90 - Posted by: Seb and Tracy M at July 9, 2005 4:41 PM


First time doing kettle bells definitely underestimated them.

Comment #91 - Posted by: Adam B at July 9, 2005 4:50 PM

My first official WOD

assisted pull ups & 20# DB

Comment #92 - Posted by: Leanne at July 9, 2005 5:04 PM

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

15:00 as rx'd.

Comment #93 - Posted by: EliC at July 9, 2005 5:13 PM

As Rxd 8:29

Comment #94 - Posted by: Paul Peterson at July 9, 2005 5:23 PM

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


Comment #95 - Posted by: TK at July 9, 2005 5:32 PM


Comment #96 - Posted by: Kyle Felmley at July 9, 2005 5:49 PM

as Rxd in 12:19

Comment #97 - Posted by: Tony Eason at July 9, 2005 5:57 PM

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

Comment #98 - Posted by: zach at July 9, 2005 6:13 PM

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.

Comment #99 - Posted by: kelly moore at July 9, 2005 6:16 PM

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.

Comment #100 - Posted by: Matthew Townsend at July 9, 2005 6:37 PM

9;41 as RX'd.


Comment #101 - Posted by: Steve W. at July 9, 2005 6:43 PM


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.

Comment #102 - Posted by: DaNewf at July 9, 2005 6:49 PM

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


Comment #103 - Posted by: jeremy at July 9, 2005 6:51 PM

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)

Comment #104 - Posted by: DaNewf at July 9, 2005 6:55 PM

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.

Comment #105 - Posted by: Christian H. at July 9, 2005 7:09 PM

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.

Comment #106 - Posted by: Mike Rounsville at July 9, 2005 7:10 PM

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 .

Comment #107 - Posted by: Joseph_B at July 9, 2005 7:15 PM

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.

Comment #108 - Posted by: Christian H. at July 9, 2005 7:16 PM

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

Comment #109 - Posted by: C_Mel at July 9, 2005 7:16 PM

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.

Comment #110 - Posted by: bryce at July 9, 2005 7:17 PM

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).

Comment #111 - Posted by: Christian H. at July 9, 2005 7:19 PM


45# Dumbbells, negatives on pullups.

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

Comment #112 - Posted by: Charlie D at July 9, 2005 7:20 PM

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.

Comment #113 - Posted by: Troy Archie at July 9, 2005 8:06 PM

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.)

Comment #114 - Posted by: Ronnie at July 9, 2005 8:24 PM

13:35, broken sets.

Comment #115 - Posted by: matt halperin at July 9, 2005 8:31 PM


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

Comment #116 - Posted by: Dana at July 9, 2005 8:37 PM

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.

Comment #117 - Posted by: PFEIFER at July 9, 2005 8:49 PM



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.

Comment #118 - Posted by: Ahmik at July 9, 2005 9:46 PM


Pullups assisted, DB 45lbs.

Comment #119 - Posted by: Paul S at July 9, 2005 9:47 PM


Comment #120 - Posted by: Jay at July 9, 2005 9:52 PM

16:08. Broken jumping pull-ups.

Comment #121 - Posted by: Scott D. at July 9, 2005 10:00 PM

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.

Comment #122 - Posted by: Eric C. '07 at July 9, 2005 10:55 PM

~14:30 as Rx'd.

Comment #123 - Posted by: joe at July 9, 2005 10:56 PM


400's on treadmil

all 3 pu sets broken

Comment #124 - Posted by: turkish_n IZ at July 9, 2005 10:57 PM

used 45# db

Comment #125 - Posted by: nisei at July 9, 2005 11:23 PM

11:12 as RX'd. KB.


Comment #126 - Posted by: Dan S. at July 10, 2005 2:00 AM

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

Comment #127 - Posted by: Fi at July 10, 2005 2:24 AM

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


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.

Comment #128 - Posted by: Matt G. at July 10, 2005 4:49 AM

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.

Comment #129 - Posted by: Stanton at July 10, 2005 6:13 AM

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

Comment #130 - Posted by: Jamie W. at July 10, 2005 7:46 AM

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

Comment #131 - Posted by: Kevin Mitchell at July 10, 2005 8:22 AM


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

Comment #132 - Posted by: Alasdair Kirby at July 10, 2005 8:32 AM

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...

Comment #133 - Posted by: JC at July 10, 2005 8:59 AM

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

Comment #134 - Posted by: Neil Eldridge at July 10, 2005 9:08 AM

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!

Comment #135 - Posted by: Patrick at July 10, 2005 9:16 AM

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.

Comment #136 - Posted by: T.Rain at July 10, 2005 9:21 AM


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

Comment #137 - Posted by: kevin gp at July 10, 2005 9:56 AM


as rx'ed

Comment #138 - Posted by: Jason Fox at July 10, 2005 10:02 AM

13:30 as Rx'd

Comment #139 - Posted by: davidjwood at July 10, 2005 12:22 PM

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

Comment #140 - Posted by: davidjwood at July 10, 2005 12:26 PM

WOD as Rx'd
no time

WOD as Rx'd

Comment #141 - Posted by: S & H at July 10, 2005 4:37 PM

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.

Comment #142 - Posted by: Steve S at July 10, 2005 4:38 PM

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

Comment #143 - Posted by: hoogern at July 10, 2005 5:02 PM

My first time doing Helen.

Comment #144 - Posted by: bradw at July 10, 2005 5:15 PM

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

Comment #145 - Posted by: Maximus at July 10, 2005 7:02 PM

1st time posting, 1st time doing Helen

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....

Comment #146 - Posted by: JL at July 10, 2005 7:20 PM

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.

Comment #147 - Posted by: paul3 at July 10, 2005 8:14 PM

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


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

Comment #148 - Posted by: Rico at July 10, 2005 8:45 PM


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.

Comment #149 - Posted by: pnw at July 10, 2005 10:15 PM


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

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

Comment #150 - Posted by: karl at July 11, 2005 3:45 AM

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

Comment #151 - Posted by: Fi at July 11, 2005 4:57 AM


Finished with rutman mile - 100 lbs in 14:52

Comment #152 - Posted by: Jerry Hill at July 11, 2005 5:40 AM


subbed 30lb dumbbell for kb

Comment #153 - Posted by: peter at July 11, 2005 6:20 AM


This is about 2 minutes faster than last time.

Comment #154 - Posted by: Rajesh at July 11, 2005 9:17 AM

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

Comment #155 - Posted by: RED at July 11, 2005 10:15 AM

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.

Comment #156 - Posted by: jdg at July 11, 2005 11:54 AM

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.


Comment #157 - Posted by: Phil Feairheller at July 11, 2005 12:54 PM

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-(

Andy M

Comment #158 - Posted by: madsox at July 11, 2005 12:54 PM

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!!

Comment #159 - Posted by: Ron N. at July 11, 2005 4:29 PM


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.

Comment #160 - Posted by: Scott K at July 11, 2005 5:53 PM

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.

Comment #161 - Posted by: kevin o at July 11, 2005 6:59 PM

John 12:20
Brent 13:00

Comment #162 - Posted by: J Ross at July 11, 2005 10:11 PM

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.

Comment #163 - Posted by: kempie at July 12, 2005 3:08 AM

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

Comment #164 - Posted by: mperry at July 12, 2005 8:12 AM

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!

Comment #165 - Posted by: Patrick Kennedy at July 12, 2005 11:05 AM

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.

Comment #166 - Posted by: Dan Orozco at July 12, 2005 11:43 AM

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

Comment #167 - Posted by: kempie at July 12, 2005 11:57 AM


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...

Comment #168 - Posted by: Kramer at July 12, 2005 12:36 PM

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


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.

Comment #169 - Posted by: Rene' at July 12, 2005 1:02 PM

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.


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.

Comment #170 - Posted by: mg at July 12, 2005 2:27 PM

a couple of days behind...

12:24 with 50# db
some pulls suspect


Comment #171 - Posted by: Murph at July 12, 2005 5:59 PM


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...

Comment #172 - Posted by: Pat at July 12, 2005 6:23 PM

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.

Comment #173 - Posted by: Kevin Scott at July 13, 2005 1:07 AM

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

Comment #174 - Posted by: McCloud at July 13, 2005 7:29 AM

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

Comment #175 - Posted by: Monte at July 13, 2005 1:14 PM

3 rounds for time
400m run
30lb dumbbell kettle swing
12 pull ups with bar on ground

Comment #176 - Posted by: Emily at July 13, 2005 6:57 PM

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.

Comment #177 - Posted by: Isaac at July 14, 2005 6:08 AM

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.

Comment #178 - Posted by: markb at July 14, 2005 4:13 PM


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.

Comment #179 - Posted by: Wilkie Mon at July 14, 2005 7:13 PM

Waffle - 13:18 with 55# DB.

Brian - 14:10 with 40# DB.

Comment #180 - Posted by: waffle at July 19, 2005 1:12 AM
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