Perfect timing, I just got my new 1.5 pood today!!

Perfect timing, just got my nike frees today!! :)

Nice Kip Eddie!

11:38.

I had to use 95# for the Cleans. I also dropped that down to 75# after doing five reps on the second set.

First set of dips was broken, but not bad. Second and third sets were unbroken.

This workout is really great. I felt almost every muscle in my body working on this one.

Oops, I posted this one Tuesday, even though I should have posted this on Monday. My bad.

Great comment about being "too big". How many times have I heard "oh the you big guys will be slower" Yeah right!! We are hopefully just as fast, if not faster, and twice as strong. HOOYAH!

yeah Eddie!!!!!! High Fives from a distance.

Yay for Helen. Last time I did her I had never done KB swings and I did strait pull ups. Now that I know how to swing and how to kip I should be able to break 8 as opposed to the 922 from last time.

Thanks for the comment at the end, by the way. I don't think I'll ever be able to get anywhere close to 200 lbs, and I was kind of doubting whether Crossfit or any sort of gymnastics is for me. I just don't want to get into something that I can't be successful at. Anything else concerning over 200 lbs guys on Crossfit would be great. Thanks.

Strong work big Eddie!

Did 12:19, that's about a 50 second improvement from last time... pull-ups are still my weakness.

Eddie,

Great pic and strong work. Although, I have to say I was a little disappointed you were not wearing tights!!

S/F

Steve

As Rx'd
10:22

11:36 but I rowed & was a few sec late in starting my watch....

First CROSSFIT ever, good Smoke!! It took 3 of us 13:00. Hope to do more

13:56.

Subbed 40 lb db's for my first time to do kettlebell swings. Also I ran quite a bit further since I just ran 2 minutes and thought it said "sprint."

First time I thought I was to going to crap my pants *and* puke.

18:45, bloody hell you guys are good.

Pullups suck for me too.

12:29 as Rxed

subbed 55# db swings

10:50

new PR

subbed 400m row

10:30

A great short intense workout.
12:15

can't wait to hit this later today.

As a guy over 200 lbs and in pretty good shape, I can tell you Crossfit has been great. I have a few old injuries to work around, but I hit my first full depth squat clean a few weeks back after 10+ years of doing power cleans.

I am also working on a planche pushup at 210 lbs. as well as a true one hand chin up. I figure it will take my 6-12 months on the low side. Still working on those damn HSPU's though!

12:56 as rx'd.

Thanks for the comment Re: big guys--There is hope for me yet!

750m swim to start.

wod
19:12
used 55# db
long walk b/w treadmill and weights/pull-up bar. plenty of room for improvement, though. thought heart was coming out of my chest.

Ahh Helen, my favorite CF girl :D
13:03, Pull-Ups were broken, kip is more of a jerking motion because I'm not getting into the groove with a pre-swing.

Eddie Lugo, Your My Hero! ;)

Seriously, you are a beast!

19:06

Subbed 50lb dumbell swings, last set broken on swings and pu, gotta work on those. Great workout, I'm starting to have a real love/hate relationship with the "ladies" of crossfit.

9:51 - 52# overhead "American" style kb swings, kipping pullups. No breaks on swings or pullups; running is my weak point.

Awesome work Eddie!

13:31

I subbed a 35# plate for the KB (45 plate was too odd to fling around). All unbroken. Not sure what I got the last time I did Helen (didn't do it last time).

Me: 13:48
Used 40# DB and did normal PUs

Tracy: 17:05
Used 20# DB and did pullups with toes on bench under bar

Both improved weight and time since last time.

First time posting... Did this in 16min. Pretty happy I was able to get the 55# working since I originally considered doing less weight! Great job to all you guys at < 12min. That's awesome.

Subbed 400m row for 400m run
Subbed 22.5 kg dumbbell for swings

15:25

13:10

New PR by 20 seconds (but . . . last 5 pullups were jumping singles, so it's not really a "clean" PR yet).

cfwux2

"helen" =11:09:71
3rds of
400m run
21 db swings 40#
12 pullups..
almost 2 minutes faster than last time..

Nice kip. Here's the problem with big guys doing gymnastics, the owners of the gym get all bunged up when they see their low bars getting all torqued up by the equivalent of 30 little girls on it at once. Whats up with that?

Excellent WOD!! Found new challenger he was a little surprized. Saw breakfast a second time.

12:30
better than last time by 4 minutes

10:00 sub'd 55lb db swings and assisted pullups.
(BW 275) still getting stronger w/ pullups

9:10

21 second PR.

That is two PR's in less than 12 hours. Had a 2 minute PR on a modified Elizabeth at 8:30 last night with 10 pounds more than last time.

Just when I am feeling discouraged and thinking that I am not improving, a day like this comes around.

12:27
3 seconds slower than last time. Last time I used a 25# DB, it was all I had. Today I used a 40# DB. All sets unbroken.

Jeremy

12:07 STRICT P/U
FINISH WITH 75# DB FARMERS WALK 1/4 MILE

15:12 as Rx'd.

2:04 faster than last time.

Matt S.

Started with 3 circuits modified CF WU.

As prescribed 23:24; 8:11 faster than last time and I used the 1.5 pood instead of the 1 pood.

Sweet...

9:36 as rx-ed (PR by 2:01)

Don't know where that came from but thank goodness tomorrow is a rest day. That hurt!! Even my forearms feel nauseous ...

Cheers, kempie

cfwu x3 w/ reduced pullups

WOD: 11:19...~:30 slower than last time but i havent been running as much lately. the running definitely limited me, and my rests were a little too long, but i was happy with all unbroken swings and kipping pullups.

also, as a 200+ pounder, i fully agree that gymnastics can and ought to be for the large as well as small. i wont be going to the Olympics any time soon, but i wont be going for lifting or running or anything else for that matter. i completely agree that a fitness program without gymnastics is deficient. and if you need any more support for gymnastics (especially with regards to military fitness), Herodotus writes in The Histories that the Spartans did gymnastic exercises prior to battle, specifically, prior to facing the invading Medes at the Hot Gates of Thermopylae!

9:50

Swings and pull-ups were unbroken. Awesome workout.

11:15

Last time I did it in 11:48, with only 15 dumbell swings as I wrote it down wrong. This time I was better by 32 sec with the extra swings thrown in!

I'm with kempie, thanksfully tomorrow my forearms and elbow can rest.

10:50ish.. man... really thought I'd crack 10 today
Interesting twist...I did this with a guy at my gym who has always completely split his strength and cardio...he's watched me over the months and is intrigued by 'using strength exercises for cardio'. He is a hardcore treadmill guy (like real high speeds for long distances) ...and not too bad in the strength department either...
so he lifted first then decided to join me with Helen as his cardio ('cause the weight was light')
Anyway.....he needed to stop after the first 12 broken pullups for about 2 min... then he only made 8-9 reps of 2nd k-swings and needed another min or so.. then 2-3 reps max on swings and pullups and stopped..confused and exhausted.
Interesting performance from someone who is very fit.. in one dimensional ways though.

Hi all,
Workout as follows
Lisa {Run 400m, DB swing 40#'sx21, Pull-upx12 (interrupted)}x3. Duration 15:00. Bdw. 59 kilos.

Jon Morning run (2 miles). Duration 14:18. Averagew HR >160.
(3 hours later) Then...
{Snatch 60 kilosx8, Modified hand satnd push-up (on rings)x12 (10 for fourth set), weighted pull-up +16 kilosx10}x4 rounds. Duration 11:45. Bdw. 81 kilos. Average HR >165 (interesting aside: immediatey following bout, HR was ~180. Soon after palpating for pulse, I noticed a hypoxic feeling. I palpated for HR again and it was racing (just higher than 200 bpm). This HR remained elevated for almost 2:00. Soon after this anomaly (tachycardia), I had a HR of 130 and 110 for the next two one-minute intervals. The only other time I remember having my HR >200 was during a bout of intense exercise on a stairmaster in a St. Paul YMCA when I was 26 (15 years ago). Apparently my maximum HR is not 179 bpm.
REST...

Around 13:00 by wall clock. 55 lbs. dumbells.

Addition,
One set of sit-ups w/20 kilo plate held lip to clavicles 58 reps in 2:00 (done ~8:00 following core WOD).

7:29

Off my PR by a little. Didn't have a whole lot left on the last run.

13:50

Took 11:07 last time, but this was my first Helen using a KB instead of DB. The KB swing was much more fatiguing than the DB swing, IMO.

10:13. My second Helen ever.
A one minute and seventeen second improvement over my last time(11:35).
Pretty close to a hurl on this one.

Connor and I found a playuground in Santa Barbara today.
4 rounds of:
20 dips
one pass on the monkey bars w/ a pull up on each rung
1 climb over tower
10 pull ups
Connor 9:59
Jeff 11:30
Yesterday played soccer w/ Keegan for an hour. Taught Duncan to dive and then he did his first full flip into the pool.

Forgot to mention, subbed 200 rope jumps for 400m sprints... this probably explains my fast times, so much for being on the road to 'mutantness' ;-)

To avoid confusion, the above post corresponds to the post under the name of 'DavidCFE', in the future I will continue posting under that name to avoid any future confusions with other Davids on this forum...

11:06

New PR, took 44 seconds off my last time. Used dumbbell instead of kettlebell. The swings did me in. I've been working on swing technique with lighter weights that have handles. Big difference when you try to grab the wide end of a 55 lb. dumbbell. More work to do. Nice work everyone under 11:00! My hat is off to you.

DavidCFE...welcome to the Brotherhood of Daves/Davids

13:56 as RX'd.

This is two minutes slower than my previous PR, but I used no assistance on the pullups today. Big progress!

7:55 as RX'd-38 secs. slower than last time.gave out on the final run for some reason.Last time Helen was after a rest day so that might have a little to do with it.Next time-better time.

Jeff

“Helen”

Three rounds for time:
Run 400 meters
1 ½ 50# Kettlebell X 21 swings
12 Pull-ups

= 8:44

Rest 10 minutes, then...

“Elizabeth” (modified)

21-15-9 reps of:
Clean 95 pounds
Bar dips

= 3:23

CROSSFIT SCOTLAND DAY 2

Done this with Karl

Time- ??????

Stopwatch batteries died just before we were due to start so we just got it done without the clock!!!

15:08

Pullups slowed me down and I had to break the swings once on the 2nd and 3rd rounds...Next time will be better...

runs were on treadmill, 1% incline, 0.25mile
55# DB swings

17:32

pull-ups are definitely my weakness

10:48, all sets unbroken. This was 4 seconds slower than last time, I probably should have paced my runs a bit more rather than going all out on the first one.

11:20 as prescribed

PR by almost 2 minutes.

13.47
Used 26# KB, 12 pull-ups done by changing grip after every 4 pulls.

should have gone heavier.........

bw 225
alt 5000
13 min

Helen -you suck.
11:10, used 55 lber, ran 600m i think, measured in 15 year old Jeep, damn Jeep, fun, lactate scores high. broken chins

20#'s closer to the Rutman mile. Did 120#'s BWT 175 in 14:58. Did WOD earlier today. Feeling good. Ging up 10 more pounds and try again maybe Friday.

Jeremy

I lugged a 50-55lbs DB down to the CMU track, did the run and swings.
attempted the pull-ups on soccur nets, but the netting was still up, which prevented any kipping and tangled my feet so I spent a lot of time hanging and clearing me feet before doing each pull. Cut these sets short to keep the intensity up.

I ended up doing:

400m run
21 DB swings
6 Pull-ups
400m run
21 DB swings
4 pull-ups
400m run
21 DB swings
pant and pray.

Time: 10:58
All runs and DB swing sets unbroken.

11:45

As prescribed, nothing broken. But treadmills and transitions eat up lots of time.

"My sweet helen"
allso
three rounds of:
400m run
10x16kg kettlebell swings each arm
6xpullups broken with bodyweight of 87kg (195pounds)
in 10min 54s

one question for you guys, as I'm new to this type of training (and at the moment unable to buy journal 9 for beginners): which one is better, to ease up WODs the way I do, or do as recommended and just take my time with it. I'm preatty sure I could have done todays WOD with enough time (lets say 30min atleast)

Thanks
Alexi

sorry for my english

Alexi

16:14

Subbed 600m row for the first two sets, then realized that it was starting to toast my arms too much to do pullups, so I finished with 400m on the treadmill at a 2% grade.

55lb dumbell for the swings, straight sets

First set of pullups, as Rx'd, my kip was actually working...2nc and 3rd sets I was so tired I couldn't coordinate a decent kip, so they were as broken as can be.

Fun times!!

Abraham Lincoln Crossfit

Joe
17:30
Run: 9.0 mph pace
45 lbs. dumbell swings broken 21, 15-6, 12-5-4
Pull ups: 12, 7-5, 7-5

Tom
20:15
Run slow due to recovering ankle, never more than 8.2 mph, closer to 7.2 mph
55 lbs. swings broken 13-8, 14-7, 15-6
Pull-ups broken 5-4-3, 6-4-2, 4-2-2-1-1-1-1

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

9:59
Had to do jumping pullups. Yeah I know but I'll get there......

Did yesterdays Elizabeth w/95 lbs. after todays. got 2:31.

first of all, look at each WOD individually when youre scaling down. even though most may be beyond your abilities when you first start, there will be some you can handle as prescribed. furthermore, down the road youll be able to handle some WODs as prescribed that you had to scale down before.

as for actual the actual modifications, you know yourself and your abilities better than i do...use your judgment. a general guideline to follow is that you want to be moving on these WODs. they are meant to be intense. so, if one of the prescribed weights is too much for you to maintain this intensity, scale it down to a weight where you can. if its a body weight movement that you cant handle like massive amounts of pullups or handstand pushups, do what you can and then switch to moves that progress to the prescribed move (ex: assisted or jump pullups for pullups and handstand pushup negatives or handstand holds for handstand pushups).

basically, you are the best judge of how to scale the WOD. just focus on maintaining a high intensity and (eventually) progressing to doing the WOD as prescribed.

Kinda went easy on this one, didn't do the 400m run b/c I'm kickboxing later on tonight. Sub kettlebell for snatches, and failed miserably on the pull-ups, all sets broken and total time was 35 mins.

Alexi,

my post above was meant to be addressed to you.

9:29 as Rx'd. First sub 10 on Helen.

S-
WOD as Rx'd
12:30
(last time 14:10)

I did 4 laps around the gym/basketball courts for my 400 M. Subbed in 35# db swings instead. Kipping pullups

11:44

pretty tough I was huffing and puffing an d first time with swings my back had spasms

did the wod with BIGRED today. we are starting a crossfit revolution in our unit right now.

13:00 pullups were broken but that run is killing me. legs were dead after yesterdays additional stuff

jeremiah

23:54

Pretty horrible, should have been sub 15min. I took too much time in transition from the treadmills. I was able to do the KB's unbroken though.

BW 187 sandbag 189 mile 22:28 (counting penalty)

First time I've done a full mile with bodyweight 21:28 put it down twice for a total one minute penalty makes 22:28 time. Put it down at half mile ~8min again @ 3/4 mile. Decided I was going to grind it out, no matter how many times I had to put it down. Actually surprised I only had to stop twice, breathing pretty hard.

10:52 as Rx'd

10:17

A little disappointed, because my PR is 9:37. I think I went out too hard on the first run, as I was sucking wind the whole time after that (more than usual even:).

All swings and pullups unbroken. Pullups done on the (thick) crossbar of a basketball hoop, which included a little monkey climb up. Added extra incentive to finish the pullups in one shot so I wouldn't have to haul myself back up!

Team Ruthless Virginia
Ashley(full load)10:12
Dino 8:55
Jeff 7:55

Just a reminder that we are now Crossfit Virginia
at Ruthless Training Concepts in Manassas. My number is 703-298-0633. We are having a 'Fight Gone Bad' fund raiser for The American Cancer Society on Saturday 20 August 2005. Please call for more information or e-mail at zophos@aol.com.

8:40

If I take off 10 seconds for each callous that ripped off, I'd be close to my PR.

Wife:
11:55 w/ 1:30/round on elliptical, 40# DB swings, & kipping pulls.
2 min longer than last time, which had 35# swings & jumping pulls.

20:00
used 35lb dumbbell
all sets unbroken

Executed Helen WoD in 19:10.
- Some sets broken.
- Used 40,50,55lb dumbbells.
- Additional assisted HSPU sets.
- Additional L-sit work.
- Additional hoops practice.

Perfect conditions: 75 degrees, a little muggy, light rain.

4x100m, 21 DS (50lbs, unb),12pus (unb)
4x100m, 14/7 DS, 12 pus (unb)
4x100m, 14/7 DS, 8/4 pus

10:55

really slowed down in the running after the first round. I think this is probably the best strategy rather than trying to save some for later. just go balls out, i think. Dumbell swings had to go 5lbs lighter because of equipment. Was surprised how well they went.

in the end, ran out of fast twitch speed for the 400m run. thats what limited the time.

19:00 as prescribed.

Can't wait for this one when I get off work in a few.
Real quick... I hear people talk about "Kipping". I asked a while ago and never got a response, but still am trying to figure out just what it is. After seeing the pics on todays WOD, I kind of have an idea. Any help would be appreciated as I'm trying to get pass doing jumping pull-ups when my arms give out. Thanks again!

RUN: Beach Run to SeaHurst Park 59 min

REST: 20 min

100-Dips
100-135lb Barbell Squats
250-Crunches
TIME: 25min

DJL

The word "kipping" is actually used in a couple of different ways (both of them refer to a particular way of using your body, however). The photo sequence on the WOD today refers to a "glide kip", which is a particular way to get from below a horizontal bar to above it.

"Kipping", when applied to pullups, involves using a sort of "wave" through your body to accelerate your body upward (but only to the chinup level, not all the way above the bar).

Check out the videos here:

Windows Movie:

http://www.crossfit.com/cf-video/pullup_7.wmv

or

QuickTime:
http://www.crossfit.com/cf-video/pullup_8.mov

Both women are using "kipping" to full advantage in their pullup motion.

Good luck,
Dave

13:08 (7/9/05 time 12:55; 3/31/05 time = 14:13; time before = 15:34)

rd1- 3:28 (3:34/3:59)- 425 run/21 swings/8-4 pullups (6/6 - 7/5)
rd2-4:37 (4:26/4:54)- 425 run/21 swings/6-6 pullups (4/8 - 7/5)
rd3-5:02 (4:56/5:19)- 425 run/21 swings/3-5-4 pullups (4/6/2 - 4/3/3/2)

My times and strength are starting to drop off... maybe time for some enforced recovery time.

DJ, just do a quick search for kipping on the board, there have been a couple of great threads on this in the recent past (just looks as though they have been archived at the minute otherwise I would have dragged them up). tThere is also some relevant info in the thread linked below.

http://www.crossfit.com/discus/messages/22/12338.html

But a picture is worth a thousand words so check out the following vids!!

Josh Everett & Greg Amundson doing "Fran"
http://www.crossfit.com/cf-video/Josh_Greg-Fran.wmv
Annie & Cill do pull-ups
http://www.crossfit.com/cf-video/pull-up_7.wmv
Greg A's strict and kipping pull-ups
http://www.crossfit.com/cf-video/strict-kip.wmv

Hope this helps.

Cheers, kempie

Also check out:

http://www.crossfit.com/cf-video/strict-kip.wmv

This video has first "strict" (no kip), then kipping pullups, for comparison.

WOD 8:51

Did .24 miles for 400m on tread w/ 1 degree incline. 55lb DB subbed for 1.5 pood.
Looking forward towards tomorrow (rest day)

Damn, Kempie, you're fast.

Was just thinking the same thing about you when I saw your post above mine!!

Great minds think alike ;)

Look up the word redundant in the dictionary and you'll see the word "redundant".

bw=205. CF warmup. WOD as Rx'd. 15:35. 1 minute slower than last time, but last time i did 180lb pulldowns instead of strict chin ups.

Quick WOD-

10:15

GRD-Olly

"Helen" - 15:06

Worst performance ever. It will never happen again!

15:00 for the WOD. Added on Deadlifts 3 @ 135, 3 @ 135, 2 @ 185, 2 @ 185, 1 @ 205, 1 @ 205, 1 @ 205 with 25 ball crunches and 10 ball push-ups in between the first two sets and 10 reps @ 135 on the decline bench and 30 decline crunches in between the second two sets.

I love this stuff!!

i have to post this...

beat my previous time by 9 minutes, back when i was using the gravitron -20kg.. quite an improvement in a little over a month.

Missed Elizabeth yesterday, so I did her first, today. I never did cleans before. Only 85#. Elizabeth-6:45. Jumped into Helen for the first time- 15:15.

Helen in 14:37

more than 3 minutes over my last two times. Did pullups on rings and used a kettlebell for the first time. Just got my ass handed to me.

Mike Donnelly

20:04 Subbed 400m rows for the 400m runs. Next time I'll try bringing rings to the h.s. track. The rows made my pullups even more of a weak link than usual. Gotta love this stuff! Great article on "big folks can do it too." I'm waiting for one about "old folks." just kidding

10:00.10

Almost identical to last time ( 10:00.62 )

All swings & pull-ups unbroken...

runs on treadmill.

Ediddy

Thanks

Alexi

Subbed 35# Db swings, completed in 13:39. Last time, with same sub, took 14:51.

Felt strong throughout, swings were broken, but breaks were kept short. I think we deserve a rest day.

“Helen” *MODIFIED*

Three rounds for time:
Run 400 meters
1 ½ pood Kettlebell X 21 swings *USED 1 POOD KB*
12 Pull-ups *all sets broken*

TIME: 15:25

10:15-push harder next time

15:49

1:11 improvement!

broke 55lb DB swings (16-5, 15-6, 17-4) and pullups (6-6, 6-6, 8-4).

i'm finally getting my breath under control and staying calm with this girl.

next time, I'll look to do the swings and pullups unbroken and run faster (tredmill: 7, 7.5, 8mph)!

16:50 w/500 meter runs

15:49 (this is my second time doing Helen my first time was 18:59)

For the 400m run, the first 200m uphill the second 200m downhill.
Used 53lb db for the swings.

400m run
21 swings
6/6 pullups

400m run
21 swings
6/5/1 pullups

400m run
11/10 swings
4/3/3/2 pullups

Pullups still suck but I'm starting to get a kip going.

18:00
Pull ups 12; 12; 10-2

12:55 using 1 1/2 cinderblocks tied together for a KB, not sure on exact weight, guess around 45 lbs but with the difficult shape and rough edges cutting my hands I think it was more than good enough.

400m run
11/10 swings
4/4/4 pullups
400m run
7/7/7 swings
4/4/4 pullups
400m run
7/7/7 swings
4/4/4 pullups

Just under ten minutes...though I doubt the 400s were that far. This is one of my favorite workouts. When I get to the start of the second run, I feel like I am already "near there" for the finish line.

Good stuff.

First time using a real kettlebell. Was expecting to totally stink up the joint but I managed to squeeze out 12:51, a PR by 30 sec. Runs at 9.0, 8.2, and 8.2.

Day 2 of my Matt G wannabe project:
WO1: 0530 Grappling 101
WO2: O'course 9:41, then breakfalls and handstand practice.
WO3:Helen, 11:43, runs were a little long and had about 100m between run course and bars. I think you guys under 10mins should not be running and doing KB swings at the same time, that aint right.

To the founders of Crossfit:

God bless all of you. I've been doing this crossfit thing since 7/6/05. I have seen some vast improvements in my physique and in my strength. I have shaved time from my run, which is something I couldn't even do when I trained for the Arizona Police and Fire Games last April.

This particular exercise is no different. On 07/09/05, my time was 25:05.75. All my pull-ups were sets of 4.

Today however my time was 17:22! I couldn't believe it! This was even with taking some breathers because I'm really not ready for pukie to visit me in a Home Owner's Association Gym. I bet a lot of people would sympathy-puke.

Anyway, this exercise kicked butt!

Oh yeah, I was actually able to kip the 12 pull-ups straight on round 2 and 3.

Great encouragment for the "big guys". A nice shot in the arm for us 200+ pounders.

Modified Helen--

Loops were @650m with hills
Used a 32KG KB (@75#)--7,7,7--7,7,7--9,7,5
30# D-Ball slams

17:10.

Server was done this morning, so I could not check the WOD. I did my own WOD
Three rounds of 800 meter run, hyperext 25reps, and 50 situps or 50 reps of some kind of ab work. Actually I think this WOD or similar one was dedicated to someone. I did all of my runs on a treadmill. I didn't feel like running outside and with the treadmill I can control the inclines. Total time was 17min.

15:05 as rx'd: ~2 min improvement.

23:00

45lb plate subbed for 55lb KB. Sets 1 and 3 unbroken. First time doing swings, and all I want right now is a nice lower back/butt massage.
Pullups all 6/6.

Can someone post the link again for a video on how to do a kip pullup? Thanks!

subbed the 400 meters with all out rope jumping for two min. this is the equal time to my 400 meter run. Did "helen" in 10:45

14:35

+ 1 min over last time, but this time the run was outside, not on the treadmill

Broke 1.5 Pood kb on 2 & 3 13/8 Full to overhead
Best PU was 7/5 improvement over last time 4/4/4

11:58
Runs on t-mill. Wanted to break 12 min - woo-hoo! PR by 11 seconds.

16:08 as rx'd

55lb db
.25 mi treadmill sprint
6 pu/6 chinup alternating

smoked as usual...

thanks crossfit!!!

Helen : 15:00
Row 400 m
35# clubbell swings
12 PUs

Jason 15:10 55 lb kb swings
Talissa 14:22 20 lb kb swings
Joe 13:14 55lb kb swings
Dan 17:48 50, 40, 30 lb kb swings (1st wod)
Vanessa 17:24 30 lb kb swings
ran 1st 400m, subbed 2 min squats for 2nd
& 3rd
Dave 19:07 55 lb kb swings

I love "Helen"!!! I decided to wear my 20lb. vest during the WOD - total time 8:57.

12:11 - as rx'ed but broken a bit.

Avg. hr 169; min. 122, max 192.

That, was, fun!

12:33
First 'formal' workout in a week and a half. We're between houses right now, and I did the runs in hiking boots as that was all I could find. Time was much better than previous, but I had been doing rows instead of runs.

On another note, Leanne is due any minute, hour, or day but still managed to do a pullup today!

11:26- as RX'd
did it on the road in a hotel exercise room, with treadmill, dumbell, latpull down with body wt.

better than not at all.

18:03 as rx'd, compares to:
19:14 on 7/11/05
22:27 on 4/1/05
22:48 on 1/11/05
23:18 on 12/13/05

gotta say it again--i love this trend! 10 min elliptical warm up 14/14.

15:42

runs were outside
55# db swings (21/15,6,/10,8,3)
pullups (6,3,3/6,3,3/8,2,2)

now my wife says we have to walk the dog.

12:30

slower than last time, 400s on treadmill, 55 lb db swings, no broken sets.

CF WU x3 without PU's

Time 24:34 : Pathetic, time was lost getting to differnt stations at commercial gym, can and will improve vastly next time. I didn't really push myself enough today.

Runs on Treadmill at 1.5 incline between 7 and 8 miles an hour.
Swings sub with 50# DB
Pullups Broken (6,6)(6,6), (6,3,3) no kipping because I still can't kip properly.
L-holds arms hanging from bar 3 sets 15-20 each.

cf wu x1
Helen as rx'd 15:18
finished with knees to elbows
L-holds,planche's,and handstand practice. man i love this stuff.

15:44 with 55lbs first round 45 after

3 minutes better with 10lbs more weight.

BTW=150. Used the 50m outdoor course for the 400's. Running in a segmented manner makes me LONG for the treadmill and feel like a total truck. 55# dumbell to overhead. Pullups broken this time, last night's 150+ pullups killed my pulling strength and left my right palm skinless. I'm still pleased with my time, despite the handicaps during this effort.

11:24.

-D.

brody: Look above your post for links.

Lynne: awesome time; as usual, you're still ahead of me.

Greg Amundson: 20-pound vest and 8:57 = mutant!

2nd WOD ever.

20 minutes for CF warm up. Could only do 9 pull ups and 10 dips on 3rd Warm-up round.

Helen: 25 minutes. Looking forward to beating this record in the future.

-E

12:41 as Rx'd using #55lb dumbell swings

myself:

19:48 - pullups kipped, even still mostly broken

Eric:

19:27 - some confusion, did 55 swings instead of 21

CFWU x 3 @ 10 reps (Modified - no pull-ups or dips)

Helen - 1st date

13:59

Subbed 400m C2 row for the run, that way I was closer to the pullup bar area. Otherwise as Rx'd.

cfwu
15:33 - Kettlebell sets unbroken, 400m run done on treadmill.

benchpress, armwork and practiced form on OHS

16:25
PR-over 3 minute improvement
Used 1 pood Kettlebell
Kipping pull-ups
Strong headwind on last 200m of run

11:08, beat last time by over a minute.

Subbed 1.25 pood KB for 1.5 pood, since that's what I had. Runs on treadmill at 8.5mph. Everything unbroken. I guess I just need to run faster in order to get a beter time on this one in the future.

18:00 +/-.
As prescribed. A couple of days ago I had a PR of 19 pull-ups in a row. Thanks crossfit!

18::20 or so . . . didn't have any kettlebells handy, so I looked up dragondoor and used their 25lb recommendation. also, did 10 pullups instead of 12 .. . still shaking as I'm typing this now :)

First WOD, 16:30 with 55# dumbell swings, running on treadmill and broken pullup sets... I'm a firefighter and I'm on shift tonight, hope we don't get a working fire, I'm beat....

I'm pretty damn jealous of the big guys kips on sunday. Awesome kipping pullup videos if I can ever get that coordinated to doing them that way or fast like Annie.

17:30
ran outside this time- I thnk I run faster on treadmill
straight thru WOD until last 6 pullups
db swings 30#/25#/25#
gravitron assist pullups lowered level from 9 to 8
I'm blown away by those who can do this in 9 min or less!

15:20

Used hampster machine set at 13km + for all three runs.
Droped dumbbell swings down to 10kg/22lbs (-2.5kg on last time) and did 55kg(-35kg)lat Pulls (BW70kg).Decided to eir on the light side a little to protect shoulder.
Shoulder held up quite well :)

Total time 12:05, 40 seconds improvment on last time.

No phone interuptions this time but new gym is more spread out.Tread and lat Pulls at least 15m away from each other as opossed to 3m at old gym.

10:50 three rounds
sub'd 55lb db swings
went an extra round in 14:45

12:10 PR by 21 seconds. Using my same swing sub of 2 20#DB's pressed together. "Sold Out" a bit rounds one and two. Thought I was going to smash my PR but really flamed out on round 3, especially during the PU's. That being said, I really like the approach once in a while, for it lets you know your limitations. Man's got to know his limitations...

12:12 as rxed, this time
found out the kb i was using until today was 20lb lighter. hence 2 minutes slower than previous times.

14:44, but with 16kg kb.

run 400 m 17 KPH threadmill
Dumbell swing 22 KG bell 3 set broken 11/19
12 pullups 1st set unbroken, 2nd set 5,3,3,2,1,1 done on wide grip parallel bars
3rd set 5,4,3

Busy gym, queued for chinup bar,had to use different bar, had to reset threadmill each time. Weights 20m from threadmill Still did it in over a minute faster and a 2 kg heavier bell and felt better afterwards. Looks like the body is adapting. I think I can shave another minute offf next time.

Ger

WU: 1 km run

55lb dumbbell swings
pull ups kipped last 2 sets

15:22

25 min.

Used 45 lb dumbell. Gym doesn't have kettlebell.

pull ups were assisted:

1st set - #8
2nd set - #8
3rd set - #6

Been off CF for about a month... life got in the way. 15:38 2 minutes slower then last time, but did real pullups this time (very broken).

9:35 as rx'd.

11:45

Used the C2 instead of running. This time was about 1 minute slower than last time (10:42).

Subbed 50# dumbell for KB. Treadmills full so subbed 500m row for runs. Busy at the gym :-\
19:30

Still avoiding running

Rutman mile instead. BW: 185, sandbag: 135, time: 16:53

Am I getting WORSE at this? It might just be under recovery from yesterday's double dose of WOD. Only time will tell.

11:51, using 45 lb dumbbell.

Swings unbroken, 1st pullup set unbroken. Farmer's walk to the track and back (with the db) was almost as hard as the workout...

10:44 with treadmill and 35 lb dumbbell.

CF warm up
Subbed 55lbs dumbbell for KB swing
13:40

12:53. Wanted to get under 10. I'm dissapointed in myself.

13:05

sub 55lb DB for KB, otherwise as RXd - 10:04, same as last time (well, 4 seconds better, but...). Given how tired and weak I've been all week, though, that's a pretty good performance. Now for a couple of days off.

First time "Helen"--time 24 minutes. Used 15# db for swings, and lots of assist on pull ups.

8:40' in the rain. I thought this was August!

10:20

Jonsey,
Still my hero dude!

Did my first Helen sans treadmill. Ran laps on the b-ball court for each round.
Brutal.
14:53 with an interruption to explain db swings. Guy thought maybe I was nuts.
I am, but what's that got to do with it?

Coach,
I can see why you hate treadmills. They totally misrepresent the effort needed for running.

“Helen”
Three rounds for time:
Run 400m
55# dumbbell swing, 21 reps (no breaks)
12 Pull-ups (9,3/7,5/5,4,3)
TOTAL TIME=13:21 (4:00/4:23/4:58)
A new HELEN course at the local gym. A bit further to get OUT of the gym to start the 400s and my first time with the 55# dbs! Previous was 11:18 w/ 50#dbs and an immediate exit out to run.

9:40 as Rx'd

9:32 as Rx'd...followed by tabata squats for 16
I think i'm finally getting used to this altitude.

11:45 as rx'd

Behind a day and just got over the flu. I don't remember this being so brutal last time.

24:23:47

Horrible time! Had to sub 40# dumbbell after first round to keep form. First 6 pullups unassisted. All others were 'hop' assisted.

I think I rest too long between rounds.

15:29

9:30
Same time as last with a sub this time of 1 pood x 30reps

Thursday 180805 Pm
400m sprint
21X 22Kg KB Swings (1st and 3rd sets complete, broke 2nd set at 15)
12X Pull ups (all sets broken, kipped and last few of each set postively shocking)
Time: 15:17

15:27.

Time: 13:40
Modifications: used 40 then 45 then 40 lb dumbbells for swings
Treadmill runs for 400's: 12, 11, then 12 mph for the quarters
only broken set was last set of pull-ups: 6/6
am writing post three hours after workout-it took that long to recover!

11:58
55# DB

better by 24 sec

Helen: 10:13 (7 sec faster than last time)

sub'd 1:45 jumprope for runs
55# DB for KB

Swings and pull-ups unbroken... although I felt the 150 pull-ups from yesterday (and 100 tomorrow for Murph). Couldn't get my kip on today...

~ 15:30 as Rx'd

Since I did a different workout on Tuesday, I decided to make up tuesdays workout today.
Total time was 14:25. 1st set of pullups unbroken, 2nd and 3rd where broken.

First time with Helen, 11:13. coulda shaved off at least a minute if I hadnt had to blow my nose every 30 seconds from this mean-ass summer cold.

Second date with Helen. The "true test of CrossFit", as this was my first girl when I started doing almost all of the WODs 100%.

As rx'd: 15:28 - PR!
Beat previous time by 1:17.

Not the greatest improvement, but in just over a month I've gotten a triple on bar muscle-ups (previous PR ZERO), 7 handstand pushups in a set (previous PR 1), have gotten 4 extra rounds on Cindy, and have really learned the kipping pullup.

Looking good so far.

10.55

13:53

First time with "Helen" in a long time.

As RX 9:13:53. I think this is almost 2 minutes better than my last PR.

John 12:56
JR 17:08

Both as required, but at 1 pm with a 110 heat index. I know excuses, excuses

20:02 as Rx'd
Ran just under 1 mile total, as opposed to the .75 mile total.

15:30 as Rx'd. PR by 2 minutes and that time was with a 1 pood kb.

Helen:
3rds of
400m run
21 db swings 40#
12 pullups
Hark:
26 mins
as rx'd except 1st set with 40lb dumbbell 'cause wasn't sure if I could handle.
16 minute mile pace on runs 3,3,3
1st and 2nd round swings unbroken, 3rd 11,10
All pull-ups with 100lb assist from gravitron.

Rick: No showed... PUNK!!!

As Rx'd 10:22 PR by 43 seconds

I was shooting for a sub 10, but didn't have it in me today.

For the first time I was able to do the first 2 rounds of swings unbroken. I petered out in the 3rd round and broke it up 14/7.

Pullup sets were 12, 8/4, 6/4/2----3rd round really fried my grip.

Did this with Adam Davila and Crossfit Austin. This was my first time doing a Crossfit workout with a group. It's so much fun with a bunch of people!

Used a 12 kg kettlebell and finished in 11:38.

11:50 (Avg HR 166)

added 5# (40#Db) since last go and cut the time by 27 seconds
still not up to my old PR at full weight

did a slow 5k prior (28:02, AHR 151)

Comments:)

Eddie's my hero!

a very sad 26:00. still trying to get over this cronic sickness. sinus infection i believe. all done as Rxd.

13:1 as required0

phew... 32:15 Pullups @ 28 lbs assisted and KB replaced w/ 30 lb dumbbell. I'm gettin' there!!

still recovering from cold
pull ups (6,6), (6,6), (6,4,2)

14:14