August 16, 2005

Tuesday 050816


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

Compare to 050709.

Post time to comments.


Enlarge image

CrossFit “favors smaller guys” to the extent that you foolishly believe that larger men cannot and need not develop coordination, accuracy, agility, and balance. This 250 pound soldier learned a glide kip in fifteen minutes. If you ask him about programming that doesn’t develop gymnastics skills he’ll simply and correctly tell you, “It’s deficient!” Many of our best performers are well over 200 pounds.

Pop media stumbles on legit fitness:

Posted by lauren at August 16, 2005 7:37 PM

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

Comment #1 - Posted by: RyanA at August 15, 2005 7:54 PM

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

Comment #2 - Posted by: brendan melville at August 15, 2005 8:08 PM

Nice Kip Eddie!

Comment #3 - Posted by: beth at August 15, 2005 8:22 PM


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.

Comment #4 - Posted by: Kris at August 15, 2005 8:25 PM

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

Comment #5 - Posted by: Kris at August 15, 2005 8:26 PM

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!

Comment #6 - Posted by: Patrick at August 15, 2005 9:00 PM

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

Comment #7 - Posted by: eva t. at August 15, 2005 9:12 PM

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.

Comment #8 - Posted by: Chris Wyant at August 15, 2005 9:25 PM

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.

Comment #9 - Posted by: Kevin H at August 15, 2005 9:35 PM

Strong work big Eddie!

Comment #10 - Posted by: RossB at August 15, 2005 10:33 PM

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

Comment #11 - Posted by: DavidCFE at August 16, 2005 12:50 AM


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



Comment #12 - Posted by: Steve Seapker at August 16, 2005 2:01 AM

As Rx'd

Comment #13 - Posted by: TimKl at August 16, 2005 4:02 AM

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

Comment #14 - Posted by: dave k at August 16, 2005 4:35 AM

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

Comment #15 - Posted by: BIGRED at August 16, 2005 4:48 AM


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.

Comment #16 - Posted by: kevindhodges at August 16, 2005 4:56 AM

18:45, bloody hell you guys are good.

Pullups suck for me too.

Comment #17 - Posted by: phauna at August 16, 2005 5:18 AM

12:29 as Rxed

Comment #18 - Posted by: Larry L at August 16, 2005 5:24 AM

subbed 55# db swings


new PR

Comment #19 - Posted by: Colin at August 16, 2005 5:50 AM

subbed 400m row


Comment #20 - Posted by: paulw at August 16, 2005 6:11 AM

A great short intense workout.

Comment #21 - Posted by: Mark Medlin at August 16, 2005 6:15 AM

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!

Comment #22 - Posted by: PaulM at August 16, 2005 6:16 AM

12:56 as rx'd.

Comment #23 - Posted by: Steve72 at August 16, 2005 6:17 AM

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

Comment #24 - Posted by: Clay Jones at August 16, 2005 6:23 AM

750m swim to start.

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.

Comment #25 - Posted by: David at August 16, 2005 6:41 AM

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.

Comment #26 - Posted by: Tom Needham at August 16, 2005 6:42 AM

Eddie Lugo, Your My Hero! ;)

Seriously, you are a beast!

Comment #27 - Posted by: Neal at August 16, 2005 6:44 AM


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.

Comment #28 - Posted by: BrianW at August 16, 2005 6:51 AM

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

Awesome work Eddie!

Comment #29 - Posted by: kelly moore at August 16, 2005 6:54 AM


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).

Comment #30 - Posted by: tedw at August 16, 2005 7:03 AM

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.

Comment #31 - Posted by: Seb & Tracy at August 16, 2005 7:04 AM

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.

Comment #32 - Posted by: Josh E at August 16, 2005 7:10 AM

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


Comment #33 - Posted by: Zach H. at August 16, 2005 7:17 AM


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

Comment #34 - Posted by: davidjwood at August 16, 2005 7:22 AM


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

Comment #35 - Posted by: dennyy at August 16, 2005 7:52 AM

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?

Comment #36 - Posted by: mark b at August 16, 2005 8:01 AM

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

Comment #37 - Posted by: Rodger Turner at August 16, 2005 8:04 AM

better than last time by 4 minutes

Comment #38 - Posted by: Dan Orozco at August 16, 2005 8:07 AM

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

Comment #39 - Posted by: Manny P at August 16, 2005 8:08 AM


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.

Comment #40 - Posted by: Ahmik at August 16, 2005 8:23 AM

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.


Comment #41 - Posted by: Jeremy at August 16, 2005 8:24 AM

12:07 STRICT P/U

Comment #42 - Posted by: JACK at August 16, 2005 8:29 AM

15:12 as Rx'd.

2:04 faster than last time.

Matt S.

Comment #43 - Posted by: Matt S. at August 16, 2005 8:29 AM

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.


Comment #44 - Posted by: RyanA at August 16, 2005 9:05 AM

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

Comment #45 - Posted by: kempie at August 16, 2005 9:06 AM

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!

Comment #46 - Posted by: ediddy at August 16, 2005 9:14 AM


Swings and pull-ups were unbroken. Awesome workout.

Comment #47 - Posted by: brian_g at August 16, 2005 9:16 AM


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.

Comment #48 - Posted by: pwoodruff at August 16, 2005 9:17 AM

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.

Comment #49 - Posted by: timM at August 16, 2005 9:29 AM

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.

Comment #50 - Posted by: Jonathan Jensen at August 16, 2005 9:30 AM

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

Comment #51 - Posted by: JB at August 16, 2005 9:32 AM

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

Comment #52 - Posted by: Jonathan Jensen at August 16, 2005 9:57 AM


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

Comment #53 - Posted by: Cyrus at August 16, 2005 10:05 AM


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.

Comment #54 - Posted by: Ray V. at August 16, 2005 10:12 AM

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.

Comment #55 - Posted by: bradw at August 16, 2005 10:21 AM

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.

Comment #56 - Posted by: Jeff and Connor at August 16, 2005 10:21 AM

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' ;-)

Comment #57 - Posted by: David at August 16, 2005 10:26 AM

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...

Comment #58 - Posted by: DavidCFE at August 16, 2005 10:28 AM


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.

Comment #59 - Posted by: Bob Cornute at August 16, 2005 10:28 AM

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

Comment #60 - Posted by: dave k at August 16, 2005 10:30 AM

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!

Comment #61 - Posted by: Chris Q. at August 16, 2005 10:32 AM

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.


Comment #62 - Posted by: JeffT at August 16, 2005 10:45 AM


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

Comment #63 - Posted by: TKlink at August 16, 2005 10:48 AM


Done this with Karl

Time- ??????

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

Comment #64 - Posted by: DavidE at August 16, 2005 10:49 AM


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

Comment #65 - Posted by: Katie Jo at August 16, 2005 10:52 AM

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


pull-ups are definitely my weakness

Comment #66 - Posted by: EMelton at August 16, 2005 10:54 AM

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.

Comment #67 - Posted by: Sam L at August 16, 2005 11:14 AM

11:20 as prescribed

PR by almost 2 minutes.

Comment #68 - Posted by: Ben B. at August 16, 2005 11:18 AM

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

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

Comment #69 - Posted by: LisaOK at August 16, 2005 11:18 AM

bw 225
alt 5000
13 min

Comment #70 - Posted by: mc at August 16, 2005 11:22 AM

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

Comment #71 - Posted by: OPT at August 16, 2005 11:23 AM

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.


Comment #72 - Posted by: Jeremy at August 16, 2005 11:24 AM

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.

Comment #73 - Posted by: Chris Mason at August 16, 2005 11:42 AM


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

Comment #74 - Posted by: masterpayne at August 16, 2005 11:50 AM

"My sweet helen"
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)


Comment #75 - Posted by: Alexi at August 16, 2005 11:56 AM

sorry for my english


Comment #76 - Posted by: Alexi at August 16, 2005 11:58 AM


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!!

Comment #77 - Posted by: Jesse Woody at August 16, 2005 12:33 PM

Abraham Lincoln Crossfit

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

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

Comment #78 - Posted by: Tom and Joe Londrigan at August 16, 2005 12:41 PM

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

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

Comment #79 - Posted by: Ron Suggs at August 16, 2005 12:49 PM

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

Comment #80 - Posted by: Ron Suggs at August 16, 2005 12:51 PM

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.

Comment #81 - Posted by: ediddy at August 16, 2005 12:56 PM

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.

Comment #82 - Posted by: C1ph3r at August 16, 2005 12:57 PM


my post above was meant to be addressed to you.

Comment #83 - Posted by: ediddy at August 16, 2005 12:58 PM

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

Comment #84 - Posted by: Peder Davis at August 16, 2005 1:19 PM

WOD as Rx'd
(last time 14:10)

Comment #85 - Posted by: S at August 16, 2005 1:37 PM

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


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

Comment #86 - Posted by: Allen Yeh at August 16, 2005 1:42 PM

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


Comment #87 - Posted by: jeremiah at August 16, 2005 1:45 PM


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.

Comment #88 - Posted by: Adam B at August 16, 2005 1:47 PM

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.

Comment #89 - Posted by: craigv bwt 187 at August 16, 2005 1:49 PM

10:52 as Rx'd

Comment #90 - Posted by: Brent C at August 16, 2005 1:51 PM


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!

Comment #91 - Posted by: Bozman at August 16, 2005 1:51 PM

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

Comment #92 - Posted by: Dino at August 16, 2005 1:52 PM


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

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.

Comment #93 - Posted by: Eric2 at August 16, 2005 1:54 PM

used 35lb dumbbell
all sets unbroken

Comment #94 - Posted by: laird at August 16, 2005 2:04 PM

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.

Comment #95 - Posted by: Brand at August 16, 2005 2:11 PM

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


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.

Comment #96 - Posted by: Sandy S at August 16, 2005 2:20 PM

19:00 as prescribed.

Comment #97 - Posted by: Neil Eldridge at August 16, 2005 2:28 PM

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!

Comment #98 - Posted by: DJ at August 16, 2005 2:31 PM

RUN: Beach Run to SeaHurst Park 59 min

REST: 20 min

100-135lb Barbell Squats
TIME: 25min

Comment #99 - Posted by: Matt Durham-IAFF at August 16, 2005 2:33 PM


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:



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

Good luck,

Comment #100 - Posted by: davidjwood at August 16, 2005 2:46 PM

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.

Comment #101 - Posted by: Patrick at August 16, 2005 2:48 PM

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.

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

Josh Everett & Greg Amundson doing "Fran"
Annie & Cill do pull-ups
Greg A's strict and kipping pull-ups

Hope this helps.

Cheers, kempie

Comment #102 - Posted by: kempie at August 16, 2005 2:48 PM

Also check out:

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

Comment #103 - Posted by: davidjwood at August 16, 2005 2:49 PM

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)

Comment #104 - Posted by: Sandy Slayer at August 16, 2005 2:49 PM

Damn, Kempie, you're fast.

Comment #105 - Posted by: davidjwood at August 16, 2005 2:49 PM

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

Great minds think alike ;)

Comment #106 - Posted by: kempie at August 16, 2005 2:57 PM

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

Comment #107 - Posted by: Will Hunter at August 16, 2005 3:01 PM

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.

Comment #108 - Posted by: joe at August 16, 2005 3:07 PM

Quick WOD-



Comment #109 - Posted by: Olly at August 16, 2005 3:12 PM

"Helen" - 15:06

Worst performance ever. It will never happen again!

Comment #110 - Posted by: Jon S. at August 16, 2005 3:16 PM

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!!

Comment #111 - Posted by: Matt Jones at August 16, 2005 3:19 PM

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.

Comment #112 - Posted by: Sandy S at August 16, 2005 3:23 PM

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.

Comment #113 - Posted by: Skip Chase at August 16, 2005 3:25 PM

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

Comment #114 - Posted by: rosceaux at August 16, 2005 3:28 PM

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

Comment #115 - Posted by: gpitluck at August 16, 2005 3:29 PM


Almost identical to last time ( 10:00.62 )

All swings & pull-ups unbroken...

runs on treadmill.

Comment #116 - Posted by: Mel Jenkins at August 16, 2005 3:33 PM




Comment #117 - Posted by: Alexi at August 16, 2005 3:35 PM

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.

Comment #118 - Posted by: Rico at August 16, 2005 3:37 PM

“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

Comment #119 - Posted by: Scott McAndrews at August 16, 2005 3:48 PM

10:15-push harder next time

Comment #120 - Posted by: Jake at August 16, 2005 3:56 PM


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)!

Comment #121 - Posted by: John Messano at August 16, 2005 4:10 PM

16:50 w/500 meter runs

Comment #122 - Posted by: John Walsh at August 16, 2005 4:11 PM

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.

Comment #123 - Posted by: DaNewf at August 16, 2005 4:12 PM

Pull ups 12; 12; 10-2

Comment #124 - Posted by: Cujo Jones at August 16, 2005 4:19 PM

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

Comment #125 - Posted by: Andrew at August 16, 2005 4:23 PM

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.

Comment #126 - Posted by: Danny John at August 16, 2005 4:36 PM

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.

Comment #127 - Posted by: TK at August 16, 2005 4:47 PM

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.

Comment #128 - Posted by: mark b at August 16, 2005 4:55 PM

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!

Comment #129 - Posted by: Kris at August 16, 2005 4:57 PM

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

Comment #130 - Posted by: Kris at August 16, 2005 4:58 PM

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


Comment #131 - Posted by: Thompson at August 16, 2005 5:04 PM

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.

Comment #132 - Posted by: Grant at August 16, 2005 5:11 PM

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

Comment #133 - Posted by: David B. at August 16, 2005 5:19 PM


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!

Comment #134 - Posted by: brody at August 16, 2005 5:21 PM

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

Comment #135 - Posted by: smith at August 16, 2005 5:29 PM


+ 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

Comment #136 - Posted by: Chrispy at August 16, 2005 5:34 PM

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

Comment #137 - Posted by: Lynne Pitts at August 16, 2005 5:46 PM

16:08 as rx'd

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

smoked as usual...

thanks crossfit!!!

Comment #138 - Posted by: tenacious "D" at August 16, 2005 6:12 PM

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

Comment #139 - Posted by: PeterN at August 16, 2005 6:18 PM

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

Comment #140 - Posted by: Joe M at August 16, 2005 6:22 PM

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

Comment #141 - Posted by: Gregory Amundson at August 16, 2005 6:32 PM

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

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

That, was, fun!

Comment #142 - Posted by: Steve HB at August 16, 2005 6:42 PM

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!

Comment #143 - Posted by: Steve S at August 16, 2005 6:48 PM

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.

Comment #144 - Posted by: stokedaddy at August 16, 2005 6:53 PM

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.

Comment #145 - Posted by: kevin o at August 16, 2005 7:06 PM


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.

Comment #146 - Posted by: CodyC at August 16, 2005 7:39 PM


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

Comment #147 - Posted by: paul Si at August 16, 2005 7:44 PM

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.

Comment #148 - Posted by: Joseph_B at August 16, 2005 7:45 PM

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.

Comment #149 - Posted by: r.s.m. at August 16, 2005 7:45 PM

15:44 with 55lbs first round 45 after

3 minutes better with 10lbs more weight.

Comment #150 - Posted by: Shawn E. at August 16, 2005 7:49 PM

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.



Comment #151 - Posted by: Dan Silver at August 16, 2005 7:52 PM

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!

Comment #152 - Posted by: davidjwood at August 16, 2005 8:00 PM

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.


Comment #153 - Posted by: Ernest at August 16, 2005 8:01 PM

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

Comment #154 - Posted by: Jay M at August 16, 2005 8:09 PM


19:48 - pullups kipped, even still mostly broken


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

Comment #155 - Posted by: robp at August 16, 2005 8:12 PM

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

Helen - 1st date


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

Comment #156 - Posted by: T. Cam at August 16, 2005 8:25 PM

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

benchpress, armwork and practiced form on OHS

Comment #157 - Posted by: Dave Wall at August 16, 2005 8:39 PM

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

Comment #158 - Posted by: Krista J. at August 16, 2005 8:44 PM

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.

Comment #159 - Posted by: David Knutzen at August 16, 2005 9:18 PM

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

Comment #160 - Posted by: Eagle_Eye at August 16, 2005 9:48 PM

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 :)

Comment #161 - Posted by: Jen Brown at August 16, 2005 10:16 PM

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....

Comment #162 - Posted by: Boot at August 16, 2005 10:17 PM

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.

Comment #163 - Posted by: Blair Lowe at August 16, 2005 10:31 PM

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!

Comment #164 - Posted by: Kathryn at August 16, 2005 10:59 PM


Comment #165 - Posted by: Justin C at August 17, 2005 3:37 AM

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.

Comment #166 - Posted by: Fi at August 17, 2005 4:35 AM

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

Comment #167 - Posted by: Lino at August 17, 2005 5:02 AM

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...

Comment #168 - Posted by: Will Hunter at August 17, 2005 5:21 AM

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.

Comment #169 - Posted by: kyle a at August 17, 2005 5:22 AM

14:44, but with 16kg kb.

Comment #170 - Posted by: Ted Zink at August 17, 2005 5:33 AM

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.


Comment #171 - Posted by: Ger at August 17, 2005 6:02 AM

WU: 1 km run

55lb dumbbell swings
pull ups kipped last 2 sets


Comment #172 - Posted by: rocco at August 17, 2005 7:13 AM

25 min.

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

pull ups were assisted:

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

Comment #173 - Posted by: ChadC at August 17, 2005 8:33 AM

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).

Comment #174 - Posted by: Jeff Kolehmainen at August 17, 2005 9:20 AM

9:35 as rx'd.

Comment #175 - Posted by: Lowell at August 17, 2005 9:36 AM


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

Comment #176 - Posted by: Rajesh at August 17, 2005 9:59 AM

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

Comment #177 - Posted by: SethO at August 17, 2005 10:04 AM

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.

Comment #178 - Posted by: J Jones at August 17, 2005 10:14 AM

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...

Comment #179 - Posted by: amullican at August 17, 2005 11:00 AM

10:44 with treadmill and 35 lb dumbbell.

Comment #180 - Posted by: StephenT at August 17, 2005 12:00 PM

CF warm up
Subbed 55lbs dumbbell for KB swing

Comment #181 - Posted by: Travis B at August 17, 2005 12:00 PM

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

Comment #182 - Posted by: wcgreene at August 17, 2005 12:09 PM


Comment #183 - Posted by: LeBlanc at August 17, 2005 12:19 PM

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.

Comment #184 - Posted by: madsox at August 17, 2005 12:31 PM

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

Comment #185 - Posted by: SQ at August 17, 2005 3:01 PM

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

Comment #186 - Posted by: Scott H at August 17, 2005 3:20 PM


Comment #187 - Posted by: john l at August 17, 2005 3:50 PM

Still my hero dude!

Did my first Helen sans treadmill. Ran laps on the b-ball court for each round.
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?

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

Comment #188 - Posted by: Ron N at August 17, 2005 4:43 PM

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.

Comment #189 - Posted by: jdg at August 17, 2005 4:49 PM

9:40 as Rx'd

Comment #190 - Posted by: CDT at August 17, 2005 5:10 PM

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

Comment #191 - Posted by: josh6000 at August 17, 2005 6:27 PM

11:45 as rx'd

Comment #192 - Posted by: christian webster at August 17, 2005 7:07 PM

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


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.

Comment #193 - Posted by: Russell Jackson at August 17, 2005 9:56 PM


Comment #194 - Posted by: Lance W. at August 17, 2005 11:43 PM

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

Comment #195 - Posted by: Jerry Hill at August 18, 2005 4:36 AM

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

Comment #196 - Posted by: Joe_b at August 18, 2005 4:49 AM


Comment #197 - Posted by: barry cooper at August 18, 2005 5:28 AM

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!

Comment #198 - Posted by: mfbunch at August 18, 2005 8:06 AM

55# DB

better by 24 sec

Comment #199 - Posted by: Patrick Kennedy at August 18, 2005 10:49 AM

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...

Comment #200 - Posted by: Kramer at August 18, 2005 10:55 AM

~ 15:30 as Rx'd

Comment #201 - Posted by: Alex McClung at August 18, 2005 11:00 AM

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.

Comment #202 - Posted by: Grant Dumas at August 18, 2005 5:00 PM

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.

Comment #203 - Posted by: Jeff Mullenax at August 18, 2005 8:43 PM

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.

Comment #204 - Posted by: Eric '07 at August 18, 2005 10:15 PM


Comment #205 - Posted by: Tim 'crack' H at August 18, 2005 10:59 PM


Comment #206 - Posted by: Jay at August 19, 2005 8:35 AM

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.

Comment #207 - Posted by: Neal at August 19, 2005 8:58 AM

John 12:56
JR 17:08

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

Comment #208 - Posted by: J Ross at August 19, 2005 11:07 AM

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

Comment #209 - Posted by: Michael Howard at August 19, 2005 3:58 PM

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

Comment #210 - Posted by: Carl at August 19, 2005 4:04 PM

3rds of
400m run
21 db swings 40#
12 pullups
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!!!

Comment #211 - Posted by: Harkonnendog at August 19, 2005 4:50 PM

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.

Comment #212 - Posted by: TroyD at August 20, 2005 5:35 AM

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.

Comment #213 - Posted by: Mark G. at August 20, 2005 7:50 AM

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)

Comment #214 - Posted by: Jim Howe at August 20, 2005 8:22 PM


Comment #215 - Posted by: a at August 21, 2005 1:48 PM

Eddie's my hero!

Comment #216 - Posted by: buttercup at August 21, 2005 10:35 PM

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

Comment #217 - Posted by: Isaac at August 22, 2005 11:44 AM

13:1 as required0

Comment #218 - Posted by: dross at August 22, 2005 11:51 AM

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

Comment #219 - Posted by: louiej at August 23, 2005 7:21 AM

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


Comment #220 - Posted by: Ben at August 23, 2005 7:08 PM
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