Great pic. Also, loved "Eject, Eject, Eject" the other day. I think those were alot of people's thoughts, he just had the nuts to say them. Awesome

i love helen

Looking at that pic makes me think, "Cross Fit, the best go anywhere gym around"

Hey guys, i'm wondering what a good substitute for the kettlebell swings would be being that i have no bells. The 'exercises' link doesn't work for me so i don't really understand the mechanics of it, consequently preventing me from thinking up a good substitute.

Neal,
try and hit "refresh" when the exercise page doesn't come up. If that doesn't work then I would check out FAQ's on the getting started page.

For those who went to the cert, what all does that intel? Should someone go if they want to learn more about form and other aspects of CFing. Or is it to become a certified trainer? If so, is there a level test that needs to be completed prior to attending? Thanks.

Cates, glad to see you're still out there.

D.J.

As rx'd 8:02
early morn w/out, so only had java as fuel, but beat the heat
*boots as footwear

D.J. Go if you want to learn more about crossfit. Go if you want to be certified. Either one will be fine. No test ahead of time.

Neal - do you have dumbbells? You can do the same exercise with dumbbells. A friend of mine actually used soup cans once when she couldn't find anything. Then she promptly went out and bought the right equipment!

Did "Fat" Helen as a leaving present from the guys and gals at Brand X yesterday so i'll post that up............feeling jet lagged big time!

5 rounds of Helen in 20:52

Oh yeah that was after earlier doing "Fight gone bad" cos i didn't get a chance to at the cert.....got 238

Thanks for an awesome cert and brilliant people!
(Esp. Jeff, Mikki and the boys!)

All right, something I could do, and nice and early (it was still dark in my neighborhood, one of it's denizens was staring at me through their windo :D ).

Just the 3 rounds in roughly 14-15 minutes.

12:18

For those who cannot view the slide shows, try and turn your pop up blocker off. That worked for me after I downloaded the Java program. Today's workout looks fun, my calves are about to pop from that 5 K the other day. Yesterday I went surfing after the WOD, thank goodness for Crossfit.

Have no KB, used DB.

Dan:
t: 9:25 - DB used 43lb - AVHR:169

Monique:
t: 9:35 - DB used 15lb

Added some spining intervals after.

rode 50kms today

will do helen tommorow on the rest day

Beth
Thanks. Wish I was state side so I could of attended. Will be soon. Can't wait to take on Helen again tomorrow.

D

HELEN=11.22.50

used a 50#db for swings this time.

Subbed 60 lb db this time. (Last time used a 40 lb db.)

Thus 15:01, instead of approx. 14 min. But worth every second.

13:58.

Subbed 25lb db. All 3 sets unbroken (felt too easy, but don't have any other db except for 40--too much).
Pullups were all negatives, but I am much stronger than before. Don't slacken arms and fall back down. Soon I will be able to do a real pullup!

Running felt great.

Last night's running class: 1 mile warmup, drills, Cruise Intervals: 3 minutes jog (keep good form), 2 minutes hard x4 (20 mins total), 1 mile cooldown.

cfwu x 3 minus pull-ups

WOD (used 55lb db's / treadmill 3%incline): 11:12

thanks

Josh
USN

14:56 with one pood kb for swings.

As RXed.

Total time: 12:01

R1: 2:13, 0:51, 0:25 (all unbroken); total: 3:29
R2: 2:36, 0:58 (12 + 9), 0:37 (6 + 4 + 2); total: 4:11
R3: 2:40, 0:59 (12 + 9), 0:42 (6 + 3 + 3); total: 4:21

That was fun!

0:54 faster than 2005-08-16. Improvement in time was in the pullups. Run and swing times virtually identical. In fact, runs and swings were the same or a couple of seconds slower this time! Grrr.

Oh, and the swings were unbroken last time.

12:16 as RXed. Runs keep slowing me down, but a PR.

w/u: 2x[10x(ohs w/broomstick, sit-up, back extension, push-up)+ 1min run on treadmill]
wod: 13:27 (13 second improvement)
runs: 10.5, 11.0, 11.5 on treadmill (last time ran a little faster but overall time slower)
dumbbell swings: 45, 50, 55 (last set broken 8/13)
hindu push-ups for pull-ups (elbow issues) all unbroken
overall improvement over last Helen, even with subs-slightly slower runs but heavier weight on db swings
still struggling to catch breath

19:38 = s_l_o_w

Don't have a KB or a DB so I used 45lbs of my Olympic plates strapped together with a leather belt. It wasn't too bad.

made homemade rings last night, I'll post pic's on "equipment" later tonight:

3 sets of 15 pull-ups and 15 ring dips for time...

10:15 and failed on the very last dip. Broke the pullups into 5's and sailed (can a new pr be close?). Broke the dips any which way I could (5's, 3's, then couplets).

Finished with 5*10 bw squats on 20 seconds and 20 minutes on the trainer.

approx 13 mins, used 35# db. Just getting back into the swing of things, tail end of our deployment finally getting back to a pace where I can workout and not sacrifice sleep.

Last two pull up sets broken after 9, last swing set broken at 15 mark.

Aush

20 min

23:39 as Rx'd... I think. I may have missed 3 pullups in the last round.

Brian Mc, nice job making do with the materials at hand.

Karl! Glad you arrived home safely.

Nice job on Fat Helen. I'm gonna do regular Helen later. Hoping for 15 minutes. Kipping could come in handy or it might kill me since pull ups used to be my "rest" period. LOL.

Hah,
As rx'ed except subbed DB swings for KB's, and did 21 on each arm by mistake! I saw pukie in the distance...
29:35

33 minutes

Subbed KB for 45lb DB. Those runs were my weekest point in this. I can't believe I still can't run 400 meters and continue with a work out after all this time. Any tips to improving my non existant run stamina?

8:56 as prescribed.

15 second PR.

The last set of pull-ups got me. Arms still tired from Sunday.

Man...I'm getting CF psychic. My workout last night was ~600m, 10 pullups (on stairs), and 20 swings for four rounds. Time was about 15. Practiced handstands on my parallettes for 10 mins after.

10:30 as rx'd

Ok, I gotta know.

What's "fat Helen"?

pretty sure Fat Helen is 5, instead of 3 rounds.

CF Baghdad will love this tonight!

All the stars must have lined for me today.

8:23

A one minute and fifty second improvement over last Helen (which was a 1:17 improvement over the Helen before that).
I think the big jumps are about to stop.

10:43 with a 55 lb db

13:32
#60 db
strict p/u

9:58 as rx'd.

10:30 w/55 lb DB. Run distance approximate.

A bit slower than last time, but that was on a track.

I don't have access to a kettlebell. I am new to this website, so I was wondering if someone could explain how to hold the DB for a DB swing. It seems as thought it would be awkward to hold it by the handle. Is there a link with a video? Or can someone explain how to hold the DB? Thanks.

Erik b: "Any tips to improving my non existant run stamina?"

400m is the "killer sprint" of track and field, and training for it is different than training for endurance runs (800m+), as sprinting is an anerobic activity. Try incorporating a "wind sprint" workout a couple of times a week. Find a football field and sprint 10yds down and back, then 20yds down and back, then 30yds down and back, etc., to 100yds down and back (in effect a 200m sprint, and 1100m for the whole excercize). Time yourself on the 40yd, 100yd, and the total elapsed time for benchmarks. Concentrate on good sprinting form, eg. lean forward, run on the balls of your feet, knees high, pump arms so your fingers actually touch your cheeks, sip air. The faster you pump your arms, the faster your legs must pump to keep pace. Eventually you will build up your anerobic conditioning and will sprint faster. Good luck!

11:50 as Rx'd

WOD-12:24 as RX'D, all sets unbroken, subbed a 55# DB for a KB.

15:44 with 40lb dumbbell

8:27!! - PR by 43 seconds (050331).

52# kb swings overhead, kipping pullups. Nothing broken - the only thing I was able to do was run faster the first two rounds. About did myself in on the sprints, with Pukie and Poopie still threatening to visit...

Hellen.....oh Hellen.

3 x rounds as required. 11:00 flat.

55 lb dumbell.

GRD-Olly

My first crossfit workout!

I subbed the run for 1:00 sprints on my stairmaster.

Rd 1: 4:39
Rd 2: 4:10
Rd 3: 4:15
-----------
Total - 13:04

Rest 1: 1:09
Rest 2: 1:00

Grand Total = 15:13

That was fun. I did some tuck planches, advanced tuck front levers, and handstand push-ups (supported) for about 10-15 minutes before hand.

Anyone else not surprised that Amik's time was outstanding in light of the condition of his hands?
Best way to kill the signal to noise ratios!
Good work.

9:27

Left elbow a bit buggered from overdoing one-arm lowering this past weekend, so I had to take it easy on the pullups. Run was on a treadmill, which slowed me down a bit. All together, I'm quite pleased! :D

Ron N.
It doesn't surprise me...Ahmik is the strongest guy I know. My hero!

Kelly, that is a rockin' time. Using the 1.5 KB, very, very impressive.

As Rx'd 18:37...a new record for me did not use the assist on any on my pull-ups (for the first time)...they were broken however; 6,6: 4,4,4: 4,4,4.

Today unassisted, tomorrow ripping my hands to s*&t like Ahmik.

11:32 ...but rowed instead..
AHMIK ...nice job espedially considering yesterdays callous comments.

13:59 as rx'd

13:49 as rx'd- 1.5 pood
beat last time by 1 min.!!! Yipeee

Go Katie Jo! We miss you at CrossFit Rockford!

At riverside park. Run ~ 400m up & down hill. 21 X 2 15 lb clubbell swipes followed by 12 ring pullups. 16:40

finished at 16:25

This is my second time doing Helen since I started CF and I am happy with my improvements.

18:02
400 m Run
Dumbbell swing with 30#
Assisted pull-ups

I improved my time by :18, I increased my swing by 10# and lowered my pull-up assist by 20#.

13:50 as Rx'd with a nasty tweaking shoulder. Still, PR by almost 90 sec.

Runs slow, swings unbroken, pullups awful with shoulder - ready for unbroken sets of 12 when shoulder heals. Sub 10 minute Helen is a viable target.

Team Ruthless Crossfit Va.

Helen as RX'd

7:35
pulse 168
Jeff

Thanks Grady....the GS prep training with the 52# and 72# kb is paying off.

Just checked my notes - I year of Crossfit!

Have not been posting but I have been hanging with the program - as best I can anyway.

WOD:
50lb db swings
kipped pu
t-mill runs

T: 12:21

12:51 with a little jump assist on the pullups.

Hey,,, just checked... I was 4 seconds faster than last time.

Did 1 Mile run

as many HSC into OP as I could in 20 mins with 100lbs (46)

1 Mile run

Baz

12:18

rd1 3:21
rd2 4:00
rd3 4:57 swings broken 11,10

I had hoped to better my time but I didn't quite have it today. Pukie ran alongside me in round 3 but left me alone. I need to work on my running.

9:24 using a 56lbs box weight instead of KB
Hope i ache tomorrow..

HELP! How do YOu position your hands on a DB swing???

10:34 as prescribed, 14 seconds better than last time and a PR by 10 seconds. This included stopping to tie my shoelace (about 3 seconds).

17:29

400s were on the treadmill, probably 20 sec. slower than I've done on the track because of the annoying treadmill ramp up to speed.

55 lb. dumbell

PUs broken: 12, 7/5, 6/4/2

CF Warm Up
I did not complete due to a call. But I was on track to beat my last time. Did 2 rounds and 2/3 of the last 400. 9:40, used 55lbs dumbell.

12:00. Only did 12 reps on the dumbell swings on accident.

Did cfwu x3 - pullups, then an 80% effort Helen. Didn't keep track of time, feeling under the weather. Subbed rowing for runs.

Used a head harness to add 20 pounds weight to back extensions. Finally felt the contraction in my lats during dumbbell swings. I'm back to remedial pullups until I get my shoulders and lats working together.

sub'd 55lb DB swings for KB swings

15:02 - a :47 improvement.

treadmill 8.0, 8.5 & 9.0 mph
swings 15-6, 15-6, 15-6
Pullups 6-4-2, 6-4-2, 6-4-2

despite a better time, sets were broken more than my last Helen. She's a wild girl.

WOD: Helen

ran on treadmill/55 lb DB swings/pullups
r1: 6:39 pace/21/12
r2: 6:58 pace/10,11/12
r3: 6:58 pace/10,11/8,4

Time: 16:13

Crossfit Boulder Creek:

Kim (20lb dumbbell and jumping pullups) - 16.40
Nathan (20lb dumbbell and negative pullups) - 17.28

The 400 meter run at crossfit boulder creek comes complete with a 45 degree hill. I got some pics I will share on the boards later.

I didn't do Helen today. Did something stupid yesterday and may have broken my toe. I am in denial and don't wanna find out for sure. Gonna do Angie instead later today.

As ordered 12 Min

PU's were broken, but no assist. The first time for me with Helen. Good work out.

Time=10:32
BW=191
Before WOD I warmed up with 2 rounds of 1.5pd TGU/Windmill/overhead squat combinations, floor seesaw press, seesaw side bends, and KB rotating deadlifts.
Then RKC snatch test with 1.5pd KB 32L+32R, then 15L+15R. Then one arm swing ladder 30L+30R, 20L+20R, 10L+10R.
Then WOD. Pullups were on rings, unbroken( I think PR for Helen). My forearms and back are about to explode. I think I will repeat this next Wednesday then rest up for the RKC cert on Sept 30th. Feel really prepared despite being sick the other day.

lingering lower back pain, so subbed "Angie"
16.20, down from 20.00 on 8/7

10:42 as rx'd

11:53
runs on treadmill
55# DB swings: 21/15,6/15,6
pu's: 8,2,2/5,4,3/5,4,3

I sure like this workout. It is a really hard workout for me...running AND pullups!

Lisa,
Try gripping the DB vertically (so that it is at a right angle to your body) with one hand on top of the other (like you're gripping a golf club or baseball bat). I have decent sized hands and have no problem getting both hands in the space on a 55lb DB. Hope that helped. Sorry for the excess verbage.

Here's a theory on some of the "callous" comments posted yesterday re: Amik's hands.
http://www.penny-arcade.com/view.php?date=2004-03-19&res=l
WARNING: MAY CONTAIN LANGUAGE NOT SUITED FOR CHILDREN, PREGNANT MOTHERS, OR EXTREMELY SENSITIVE FLOWER PICKERS!
enjoy

“Helen”
Three rounds for time:
C2 500m (1:48/1:49/1:53 - drag factor 104; damper 3; bwt=185#)
55# dumbbell swing X 21 swings (no breaks)
12 Pull-ups (9,3/6,4,2/4,4,4)
TOTAL TIME=12:15 (3:38/4:21/4:15)

Decided to do the C2 sub today, no easy way to get out to run from the new Co. gym (thanks to Jeff's air-tight security system). Still an improvement of over 1min from last time with running [13:21 (4:00/4:23/4:58)]. Decided to keep track of drag factor now after reading the comments on the Message Board...

First workout back at full prescription since before May. Wish the time was a bit faster, but that will come soon.

16:28:97

Ron N.: That link is so appropriate considering yesterdays inappropriate comments! Its hilarious and well deserved! Thanks!

Around 15 minutes for all three, I had to break up the pull-ups into a few sets since I am weak on that exercise.

I also only own a 35lb KB and I am waiting until I have more money to upgrade the KB

first time crossfit WOD with Helen. sub 40 lb dumbell and had to do pull-ups 6+6,6+6,6+4+2. pull ups definately my slow point. really think i am going to like this . . .

15:06

Hi all,
Workout as follows
Lisa {Run 400m, Pull-upx10, and BD swing 35#'sx21}x3. Duration 14:55.

Jon {Tire carry (30#'s each)120 feet, Pull-upx8, tire carry, Push-upx12 (on basketballs; feet 7" above hands), tire carry, Plate swing 42#'sx16}x10. Totals tire carry .68 miles, pu 80, push-up 120, and swing 160. Duration 30:10.
Average HR ~155. A fun workout.
Rest...

16:23
Used 1 pood Kettlebell
Kipping pull-ups
2 second PR...I'm disappointed, but the only thing I can say is that I was trying out this crappy pull-up bar with wide slanted grips. Next time I'll go back to my old bar. I can get a better kipping motion on that.

cfwu x3 w/ reduced pullups

focus: DL
3:215
2:225/225
1:255/275/275...not too happy w/ my form but getting better

WOD: 10:48 (PR)...started off too slow so i picked it up for the last two rounds and was able to barely scrape a :03 PR. 55# DB and runs on treadmill, which i was able to keep running this time (wasnt able to last time when i was :30 off my previous PR). however, no incline bc i was afraid it would shut off and then id have to wait for it to decline. pretty happy w/ the effort.

11:00 flat, only 10 sec better than last time but new faciltiy so unsure of distance run, arms/lungs full of blood and pain

Hey I know there are alot of Doctors that post, so I have a question about my knee. I don't know if it is from the run or what but the back of it feels like there is a ligament or tendon stretched or inflamed, I don't know but it doesn't feel right. should I switch to upper body moves,take a week off completely, or see a doctor. comments?

in light of the knee problem I will restrain myself from Helen and do
21-15-9 rounds
HSPUs
ring dips
push-ups

last time I did Helen it was "Fat Helen" and that was my first bout with heat exhuastion.
Ahh memories of Helens past.

13:10
Runs on T'mill @9mph (max) 2.0 incline
24 kg swings unbroken
pullups 12 (yeah!) 7/5 -then when I cam back to the last set, some woman was doing side leg raises on the floor right underneath the bar. Ran outside and moved the person sitting under the other pullup bar and finished up 5/4/3. Outside bar close to the wall, so my kip was more like kneecap sanding.

Nino hit it in 10:03, swings a little low, but used the %3 as well (at 140 BW)

17:36. Used a treadmill for the sprints and a 55# DB instead of a KB. Pull-ups were broken, but I don't feel too bad since I did 75 of them yesterday.

To quote Carl (neighbor of Frylock, Meatwad and Master Shake): "So FREAKIN' tired of this."

11:01 as rx'd. Treadmill, rings and overhead swings.

-D.

7:16
PR by 13 seconds

First WOD ever. 20 minutes later my arms are still shakin' and my breathing is still heavy. WOW.

Subbed a big rock, approx 45# for the kettlebell. Sure worked my forarms holding onto that big guy.

Thanks John for turning me on to CrossFit. I just might be hooked already.

Just looked at Helen again and realized that I did 800 meters instead of 400 meters. I feel a lot better about my time of 16:28 than I did when I originally posted.

11:40 50# db

10:21
50 lb dumbbell subbed in

13:40, not as good as last time, it took too long to set up the treadmill everytime for the run.

as rx'ed: 17:26

Done outside at the track. Subbed 55# DB swings for KB swings. Never did this WOD before, will be interested to see if my time improves for the next one. I think yesterday's leg/shoulders/back burner really cashed me out, legs felt stiff during the runs...

Dang, sorry. Let me add a few things for future reference: First 400m time was 1:21. Other two were in the 2:00 range. Did pullups on the bleacher supports.

12:07 pullups broken but still about a minute improvement (new PR) definitely felt pukie holding onto my shirt tail on the last round.

finished up with 50 rep bench for time 65# then additional 25 reps for time

good all around smoker today. looking forward to the rest day, need a day in the pool.

13:04 (8/16/05 time = 13:08; 7/9/05 time 12:55; 3/31/05 time = 14:13; time before = 15:34)

rd1- 3:43 (3:28/3:34/3:59)- 425 run/21 swings/6/6 pullups (8/4 - 6/6 - 7/5)
rd2- 4:27 (4:37/4:26/4:54)- 425 run/21 swings/ 6/6 pullups (6/6 - 4/8 - 7/5)
rd3-4:54 (5:02/4:56/5:19)- 425 run/21 swings/ 4/4/4 pullups (3/5/4 - 4/6/2 - 4/3/3/2)

Used 55lb dumbbell for swings-form felt terrible...
13:36

Sue we were so close! Good job Brent - PR from last time.
Broken pullups and swings broken once on last round...
wow - Last time with 1 1/2 pod 15:08

9:27

PR by 33 seconds

Treadmill, overhead KB swings and pull-ups
unbroken.

12:39 as rx'd

14:21 last time
KB Swings: 1 break each round
Pullups: unbroken

~25:00
400x3
Sub 20# db - 21-21-21
Sub push ups 8-8-10

as RX
12:13

55lb DB
12:56

Scaled down helen to:
3x
400m run
10 reps dumbbell swings with 37.5 lbs
10 jump reach (for volleyball, no chin up bar)

Crashed with back spasms threatening during 3rd 400m run. Concerned neighbor (crashed on her lawn) asked if I needed help, wanted water, etc. Was very nice. Abandoned workout at that point, walked home and laid down.

The dumbbell swings seemed easy but I think they caused the back problems. Guess I need to scale down even more.

14:49
still can't run so subbed 90 sec of jump rope for the 400m run. 50lbs DB used for the swings
Pullups were my weak link that slowed me down.

*MODIFIED*“Helen”

Three rounds for time:
Run 400 meters
1 ½ pood Kettlebell X 21 swings (or 55 pound dumbbell swing) *USED 1 POOD KETTLEBELL*
12 Pull-ups *ALL SETS BROKEN*

TIME: 13:23

Although it is still modified, I improved my time by 2:02!

13:20
400m 1:26, 5:00/mile pace
400m " "
400m 1:32, 5-5:40/mile pace
DB 55 x 21,21,16-5 (didn't let go, just bent over gasping)
Pull-ups 12, 8-4, 8-4
Slower than 3/31 but I'm getting over some grunge and not feeling super. Ramp up time on the treadmill is a pain but I wonder if I'd go any faster outdoors? I was gassed.
Did some Dan John snatch warm-up drills afterwards.

8:09 (10 sec PR!)

Wife: 11:04 w/ 40# swings & kipping pull-ups -- 51 sec PR at this weight.

11:20

Ran on treadmill today. About a minute slower than my best for Helen.

Done fat helen with the brand x crew on monday night before flying home to scotland - Time 18:58

This was after doing Fight Gone bad on monday morning - Score - 306

Thanks to all the guys on the cert, Coach Glassman, Lauren, Grady, Robb Wolf, Annie, Eva and all the rest.

Also thanks to all the Brand X crew you guys are amazing..Im defineteley coming back but this time Im bringing Jackie

10:17 with 45 lb dumbbell

13:02
Assisted pull-ups.

as rx'd
15:57
55 pound dumbell 21, 11/10, 10/11
pullups 12, 12, 4,4,4

13:47, PR by 1:40

14:15 with 40# db for swings

last time was 13:39 with 35#

Little dissapointed, maybe I could've run faster, and my last set off pullups was a time killer.

as rx'd
25 lb plate for swings
pullups brutal, sub-sets of 1's &2's
sprints pathetic, barely a jog. but no stopping and now it's done, my first Helen. 23:50

B/w 79.1kg, b/f 13%.
First time for Helen, 11.41 as prescribed. Second and third sets of pull ups broken, once and then twice respectively. Perhaps try to avoid breaking the second set next time.

Ran at 17.5% on the treadmill, which is a PR.

Altogether very happy.

11:58 as rxed

16:56 start to finish. First set 3:51. Had to move for quite a ways from treadmill to pull upbar/db swing station. And had to wait on pull up bar for over a minute. Not sure if it would have made a difference though, after the first set the Pukie was chasin' me. Last set of swings broken. 11/11. otherwise as rxed.

Quick question: the times are start to finish, correct? Total time includes any rest time.

Van

Neil 18:20

Nathan 17:45

"Helen" as written
13:35
Not sure where this stands as far PR's. At 260lbs, its the runs that slow me down. The hardest part of this WOD was getting started for me. Long, busy, night shifts and what amounts to being a single dad of two boys is wearing me thin.
Missed my OLAD today, will make-up for it tomorrow.

Steveo

My time was 18:45

Wow and I thought I was in shape.

I used a 60 DB for swings and did 24 Jumpers instead of pullups as last night was back night with work...

Me: 11:45.2.
Julian: 12:50.6.

Crossfit never ceases to amaze me!

Today's time as RX'd: 14:37.13.
Last time: 17:22

ALMOST THREE MINUTES BETTER!

Thanks Coach.

13:41

Raining hard, no threadmill, sub'd 2 minutes of fairly fast (for me anyway) skipping for the 400m runs.

Used 55lbs dumbell for the swings. All sets unbroken.

All pullup sets broken.

Really tried to minimize rest between sets.

After I caught my breath I did 2 sets of 20 second L-holds on my homemade parallettes to finish.

While doing Helen at the Y today another member asked me if I was alright as I was gasping a tad bit for air. Told me he was wondering if he was going to have to call 911. Gotta love a workout that makes an impression.:)

By the way, I would like to thank everyone for your kind comments, yesterday and today.

Helen was second WOD today. Did the clean-front squat-jerk WOD from yesterday earlier.

Got Helen done in 7:26. I think I totally under-guestimated the run distance as my PR for this is around the 9 minute mark. I was working fast, but not that fast...

First time I have done dumbell swings so I only used 35lbs. Also, I subbed the 400m runs with 60 second "punch outs" on the heavy bag.

13:30

15:54...subbed 55 lb dumbbell...swings & pull ups broken down 7-4-7-4-7-4...runs at 6.4 mph @ 1% incline on treadmill

Did much better than expected. 11:38, a PR by over a minute. Runs were all done at 8.5 (last time I did them at 8.2). Swings were done with a real KB.

Technique on the swings was a little bit sloppy, but I don't think perfect technique would have added more than a minute. Once again, thank you Crossfit.

Next time I want to get at least one unbroken KB swing set. All pullup sets unbroken.

Tariq

10 min
500m row sub for runs
made the pull-ups harder.

12:02

30:44

Live strong

Some of you guys are monsters...

35# db @ 5:30
25# db @ 6:10
25# db @ 5:40

total time as rx'd with decreased weight = 17:20

My times will gradually improve with experience :)

Keep it up everyone.

Team Ruthless Virginia
Dino 7:25:53
Dr. Mark Miller 8:18:27

We are looking to put on a 'crazy ruthless' group CrossFit work-out within the next three weeks. Anyone in the D.C. Metro Area interested contact me at dino@ruthlesstrainingconcepts.com.

my first Helen. Looked so straightforward on paper...now I hope I can walk up a flight of stairs tomorrow.

Swings broken into 11's and 10's
Half miles on the eliptical trainer
(top incline and resistance)
pullups broken in halves (all assisted)

19:00

11:40. 18 sec PR
As rx'd; runs on t-mill.

Warmup:
2 hand clubbell mills: 10# x 10, 15# x 12, 35# x 5, 10

Sprinted 800 meters,
45lb. dumb bell swings,
4 pullups free, 8 more with help,
hamstring pulled I think on swings,
800 meters,
40 lb. db swings,
3 pullups free, 9 more with help,
400 meter jog, 0 db swings, 51 pull ups with help
what does helen mean???????

This is the first time I've felt confident enough to post. I've been doing CF with a couple of my buddies for a few weeks now, and I can't seem to get enough of it. Definitely glad I took it up!!!

3 rounds of CF warmup beforehand.

~13:00, 35# DB. pu's broken in half. My hands were sweating so bad I couldn't hold on...

and I think we scared the little kids at the playground again!

War Eagle CF Auburn!

Not confident with a 13:00 time? Dude thats awesome.

As Rx'd:

Jason 9:13
Leo 9:16
Little 12:50

This was Little's first complete cycle who had just started Crossfitting with us last week.

7:06

subbed 1 minute bearcrawl for 400m run, 60 lb dumbell for swings

Second day on CF. Loving it so far. Thought I was in shape, I'm not. Lowered the weight on the swing (35, 40, 45) 10 PU's x 3, Sprinted 100M x 3. 18 mins and some change. Thanks for the website

No 55# dumbells...so I used a 35# plate. All rest as rx'd

11:20, compared to 13:31 last time! :D

Did a 4-rnd "Helen" tonight. First 3 rnds in 10:29; finished in 14:29.

as RX'd on a treadmill 12:22
2nd WOD today

17:36 not to bad considering that about a month ago helen took me over 20mins
pull ups are still tough

good work out

Session Start 4:50
Xfit warm-up x3
WOD Time 13:54 as Rx'D w/runs done outside the gym
Swings 11/10 x 3
Pull-ups 12/12/10+2
Great effort, kept the rests short and the sets as whole as possible. Nearly a one minute PR.
13:20 stretching
4 rounds of:
6 pull-ups
15 sec. handstand
time: forgot to hit start
1:00 handstand
Session End 5:51

just a little side note; Good luck to all of my buddies in TX. I'll be thinking of you

cfwux3less pull-ups
helen as rx'd
15:00
finished with dirt bag carry 180lbs @ 50yds

Matt has already posted for CF auburn (which is three guys that we know of Matt, Michael and I) which makes sense I guess since he finished first.

My time 15:00

Unsure of the distance we ran but we are pretty sure the track was an eighth of a mile around

New to this, but I think it's great. Any way to get the WOD for the next day posted a little earlier?

17:00 as rx'd

Treadmill at 3% incline. 1st two db swing sets unbroken. All pu sets broken, but w/out assist. Felt good.

Did Helen as RX'ed

20:00

I visited Helen today and she humbled and humiliated me... That was so much fun

felt like crap, got a PR. go figure.

my "helen" mod:
3 rounds
run 400m
25 db swings x 50# db (overhead swings)
12 pullups

time = 9:35

for any of you sub 9:00 people doing overhead swings, is there a trick that i'm missing?
mine seem to take forever. any advice would be appreciated.

WOD 14:34 - used 55# DB, first Helen

CF WUx3 (without pull-ups)

Total time 23 minutes, 1 minute 34 seconds better then last time.Lost time moving from stations in commercial gym.

All runs done on Treadmill 1.5 incline , 8MPH .
50# DB Swing sub broken 11,10/11,10/11,10
Pullups Broken 10,2/6,3,3/3,3,3,3

14:53

DB swings unbroken; pulls in 3x4's. should've run harder.

Kudos Doc Jones; you make us proud.

10:31
almost identical to my last time doing "helen".
pull-ups done with my fingertips on an i-beam under the local high school bleachers. not by choice, you can't get a grip any other way.
also had to run an extra 50 meters to get from the track to the i-beam.
-i have bypassed most recent running wods so i am not at all displeased w/this.

subbed 40#db, alternatd hands, 11/10
pullups broken 6/6

19:30

Did this at 20:30 in the back of my 16 floor apt building where the pullup bar is. I wonder how many people glanced down and saw some freak swinging a dumbell over his head.

13:08.5 as RX'd

_4x100m_ (up and back)
_21_ 50lbs DB swings (only last set was broken)
_12_ pullups (only first set was unbroken)

Slower than my last time but i had mismeasured the distance back then.

12:31 - as rx'd. It's nice not having to sub different things and finally use a real pullup bar!

10:20 with a 500 meter run instead (oops.. i walked it later on my pace count) followed with tabata push press (45lb barbell..14's) and 60 knees to elbows. felt fine...just dang fine

BW: 160#
As Rx'd: 17m flat. Could have done faster but certainly would have met pukie and just wasn't interested in that!

Did 500 M on the C2 rower - 20 lb dumbbell swings & pull ups on the gravitron - 3 rounds
= 15:00 even
At first I thought it was going to be easy - Ha! then I did the swings!

11:04, 4 seconds better than last time.

1.25 pood KB (I know I'm weird, its what I have), tree pull-ups, and 430m around the quad. Last time was on a treadmill and on a pull-up bar, so I figured I'd get a slower time. I guess I'm getting in shape here, huh?

The weekend seminar, especially 'Fight gone bad' done me good!!!!
12 flat with 55# powerblock.

50 lbs. dumbbell used for swings.
pull-ups assisted

24:44

15:51

balls out on the C2.

23:00

treadmill runs 1% incline, 6mph
40# db swings, all sets broken 11/10
gravitron pull ups, pulling 60#s of bwt, all sets broken, 1st 6/6, rest in 4s

disappointed in my 2nd meeting with helen. last time was sub 20min with 20#db, 50#s of bwt on p/u.

Me:
18:00: 500m, swing 40lb dumbell, pu graviton 120lb

Michelle:
20:00: 500m, swing 20lb dumbell, pu graviton

No running because of my injured foot. Decided to do my own WOD. . .

Tabata to the Core

Tabata OHS with 20lb dumbells
Tabata L sit
Tabata Kb swings (45lb homemade kb for me)
Tabata Knees to elbows
Tabata sit ups with homemade ab mat

One minute rest between exercises.

my score (lowest number per round of each exercise)

6
10 seconds (knees bent at the end)
10
5
16

Total 47.

Didn't feel the metabolic burn like I wanted to. I wonder how my 'core' is going to feel tomorrow.

CFWU x3(minus pull-ups)
WOD :13::17

Runs were done on treadmill @ 3.0% incline. 55lb DBL swings were done unbroken till last rd. Stoped to switch top hand on grip half way through. Pull-ups unbroken 1st rd, broken 5/7 in 2nd,& 4/3/3/2 the last. Hands were slipping on the bar. No chalk on the island. What sucks is waiting for the treadmill to inlcine and start moveing at the chosen rate. Did an easy 2 mile run early this morning to stretch out legs.

21:44

CFWU x 3. Sub'd box Jumps for pull ups
3x
400m Road run
12.5kg Dumbbell swing,21 reps
12 Body Rows on rings
11:44

about 20 second improvement on last time
2.5kg increase in dumbbell and body row rather than lat pulls (50kg)

13:04 as Rx'd

16 min. even @ 5000'. Treadmill w/ 1% incline. Used a 55lb. db.

14:38
Using 24kg DB
running on a treadmill (and this really slows everything down. must think.)

~18m

Everything broken. 16kph on treadmill, 2% incline, 15kg DB swings. Time also includes transitions up and down stairs each round, and looking for a free pullup bar.

Harder than I thought.

11:48 pullups done on rings

Great workout and, I believe, a PR. Yay me!

Oops! Not a PR... guess I should have looked first. It only FELT like a PR. :)

9:02

first time on indoor course

9:50 as Rx-ed

14 secs slower than last time. All runs solid and swings unbroken but normal weak link (pull-ups) further slowed by some minor injury to my bicep. All pu's dead hang and majorly broken.

Still happy to stay this close to my last time.

Cheers, kempie

+++
+++
Felt better than the first time I did this. This was the first crossfit workout I ever did and I felt much stronger this time around.
As RXd 20 min. 1x- unbroken 2x and 3x pu and ks broken.
+++
+++

subbed 400 m row for runs

10:25 nearly 30 seconds better than last time.

My back was still a little too hosed from Tuesday's cleans and squats to do the KB swings and sprints for Helen, so did a criterium time trial on my roadie instead. Shaved 2:14 off my 35 mile personal best. This progress is directly due to the increased muscle mass on my quads, hams, and glutes from my two weeks with CrossFit. CrossFit is Da Bomb! Will do Helen during Thursday's rest day...

9:34
I destroyed my previous best of 13 and change. Being able to 12 pull-ups opposed to 7+5 or 6+3+3 was the big difference.

I've been doing cross fit for about three weeks now, but this is my first time posting. This stuff is unbelievable - I can already feel the changes taking place in my body.

12:33
55lb db
running on treadmill

Double WOD day to catch-up. Did yesterday's WOD directly followed by Helen. Good thing I had scheduled reduced effort this cycle.

Treadmill, 1% incline, stayed at around 6mph, 0.25mile

35# DB swings

15:28

Subbed rowing for running, and use 22.5kg db for swings.

15:20

14:55 me and "helen" will have a better time next time.

3 x 21 DB swings, 20 Lb (only ones i had)
clean jerk w/ metal pipe i found outside (~ 40 Lb)
step-ups approx 12 inches high for 1 minute

all times 5

5k run

Groin feels good, still cautious and didn't let loose though.

Time 11:04 as rx'd, last 11:15, before that 11:48(15 dm swings).

A day behind:
11:34 with no broken sets for the first time!

Absolutely brutal workout during the afternoon heat but still awesome. I love this stuff! (swings only with 35lbs)

9:55

Used a 55lb dumbbell. I really love this one.

17:05

Used 50lb. dumbell. Last set broken.

14:57
First time doing swings so went with a 45lb db. Swings: 3x21 unbroken, so could probably move up in weight next time.
Pulls: 12; 2x6; 2x6
400m runs on treadmill.

16:01

New to Crossfit
8-8-9 Mph run
50# DB for kettleball
Broken Pull-Ups

Just under 30 Minutes

14:48

As Rx'd w/ 55# DB

14:23

:45 better than last time.

14:07
Was really moving quickly until the last half of the last round. Fell apart.

Runs: 2:05/1:45/1:55
Swings: 15/6; 11/10; 11/5/5
PUs: 12; 6/3/3; 4/4/2/2

Did it a day late.

Thanks alot for the tips McMule.

400m row
21 55# DS
12 PU (Deadhang)

15:11

2nd and 3rd PU broken, 8/4, 5/4/3
Spent time waiting in line for pull up bar, oh well.

400 m on treadmill
55 lb dumbbell swings
12 pullups

11:25

10:13

with a little modification, sub'd 50 double unders for the run due to environmentals.

8:00 2.5 minutes faster than last time.

A little slow today. Haven't crossgat in awhile- 1 1/2 weeks. Think I bonked or something. Anyway, today I rebuilt- and finished in 27 min. 32 sec.s
Kettle ball- 20lbs
" "- 25 lbs
" "-30 lbs

Paul - 14 minutes w/ 50lb db swing
Vince - 14:20 w/ 50lb db swing

-CF Japan-

12:54 I did Helen with mccain it was awesome!

sub'd db's for kettle

12:20

runs on treadmill
pull ups (6,6),(6,6),(6,3,3)

13:25
PR by 1:15

cfwu X 3
Helen - 8:25
cfwu X 3

I'd like to say this is a new PR but it's also the first time I've done it as rx'ed. At least i've got a new benchmark.

9:50
55 lb DB sub

Abraham Lincoln Crossfit

Tom (bw 203)

Still recovering from back spasms.
19 minutes (1:15 faster)

8.2 mph
21 55lbs DB swings
6-3-3 pull ups
8.2 mph
10-6-5 55lbs DB swings
5-3-2-2 pull ups
8.2 mph
10-11 55lbs DB swings
5-3-2-2 pull ups

okay, so it took me a couple of days to post, but I did it in about 15:26, with some modifications...

30lb. dumbell swings and 75lb. lat pulldowns instead of pullups.

13:19 as rx'd

splits run/swings/PUs
round 1 - 1:50 / 0:44 / 1:01
round 2 - 1:55 / 0:50 / 1:37
round 3 - 1:56 / 0:59 / 2:27

Note: July CrossFit North SOS Helen event time was 12:55. Competition can be a great motivator.

+++
+++

12:45 with 40#DB, all unbroken
run 1=1:42/4:22 for round
Run 2=2:00/4:33
Run 3=1:59/3:50 last round

wu was 21 minute Stairclimber interval
end with 25 min yoga, 1 min of handstand work

Helen

runs on treadmill, 0.5% incline, 10.5/10.5/10.1 mph
swings with 55 lb. DB, switched grip midway
pullups kipped

12:41

now cooked

12 min and some change.

Sean

13:34. Had to run out to the track at school so that added a little time.

Sarah: 13:16-15/20# DB swings, assisted pu's

Dave: 12:56-DB swings as Rxd, assisted pu's

17:20

I dont know what is wrong with me lately. That is 5 full minutes slower then last time.

Rick and I each thought the other was going to get the workout so neither of us had it.
So Bench Pressed just to see where I was at. Bench Press was always my marker before Crossfit. Most I ever repped 225 was 8 times, barely. Did 9 pretty easily today, could have done at least 1 more but wanted to save some for 275. (failed).
The funny thing is I haven't benched since starting crossfit on Aug 5th!
IT WORKS!
Then did pull-ups, 6, 3,3.

16:51

treadmill run 7.0 level
db swings 25# unbroken, time to up the wt
pullups band assist unbroken

22:15 w/ sub for DB#

as Rxd w/ 40# DB

15:17 as rxed,
20 seconds faster but with a full 55lbs this time. I love Helen!!

12:04
Burgener warmup
40 lb dumbell for kb swings

11.35 helen