I love it...so many places to train Crossfit now!

I was referred to this site the other day in Nutrition section of the Messageboard and had to share it.

It's how to find out the nutritional value of food or how to cook it... Brilliant: http://www.whfoods.com/foodstoc.php

anyone have a video depicting the dumbbell swing?

Jim,
Just go to the exercise section of the website and look for KB Swing. Just sub a DB for the KB.

Looks like FGB with a few different stations?

Fellow cult members, I mean Crossfiters,

Besides using the "Compare to" link, is there an easier way of keeping track of, lets say, the top 10 times that have ever been achieved for the Girls and some of the more reoccuring WOD's? Call me crazy/stupid or accuse me of smoking cheap crack, but it would be nice to have something to shoot for.

Can't wait for my date with Helen tomorrow morning.

Just a guy with a recent knee injury who needs to replace running with other activities.

What is an equitable non-impact sub for a 400M run?

Thanks,
Brian

Anybody have any thoughts on using say a 45lb plate with a handle in it, in a kettlebell way?

Is there any contact info for Mt.Baker Crossfit?

Thanks, Lauren, for posting the picture!! We are working on the web site.

Yup, the contact info for Mount Baker CrossFit, in Mount Vernon, WA is:
Skip and Rhonda Chase
skip@abselite.com
360.661.1393

Great photo Skip! And Rhonda!

so tomorrow is helen....wonder how many takers there are going to be at usmc camp pendelton......hope everyone's date with helen goes well, word on the street is she is a real.................

Paresh, is there a cf camp pendleton? Location? Time?

this is going to be my first helen any suggestions..

Go hard or go home. :)

Seriously, be careful of your back, and if you've not been doing CF long, start with a lighter weight. I think there's a good clip of Greg Amundsen doing these kettlebell swings somewhere.

This is my third week doing the WOD. Helen looks like a tough B!@#$. I love these work outs and tell everyone who listens.

BriT

For running, sub another exercise that you can do for 1.5 or two minutes (depending on how fast you can run a 400m repeatedly). I usually stick with 2minutes.

I like to sub jumping rope, hitting the heavy bag, thrusters, etc. Something that is going to get your heart rate up and get you breathing hard, but not wear out your muscles too much.

9:52 - 400 meter rows, 52# overhead kb swings, kipping pullus

Almost a minute slower than last time, but ironically I can run faster than I can row. Glutes, hams and grip fried....lats and hams were already sore and stiff from the two prior WODs.

tommorrow look to be a good one the pain is a come.yall have a good day.

We did Helen last Saturday for our CrossFit Plano group workout, and it was a lot of "fun".

Our times were (and this is from memory, so sorry guys if I get em wrong)

Troy 9:13 As Rx'd w/ 1.5 pood KB
Paul 10:01 w/25 lb dumbell
Ray ~12 w/20 lb dumbell
Ray's Friend ~ 12:45 w/ 12 kg KB
James ~13:10 w/ 20 lb dumbell

These guys showed some strong work this weekend and for some of them it was only their first or second time. Good job guys.

-Troy
CrossFit Plano

Any thoughts on metal bars versus those nice padded ones at the Y for pull-ups? Thin versus thick? I checked the FAQ and discussion boards, but couldn't find anything specifically on that item...

Looking forward to this one- love those kettlebells.

helen
8:46(pr)
this was nearly 2 minutes faster then last time and a big personal best for me.

finished with handstand practice

11:54, with minor mods.
Had to use 50 lb dumbbell for kettlebells, as that's the closest we have and runs on treadmill at .5% incline. Warmed up w/ 1/3 CFWU - pullups (sore from mu's last night).
Rd 1 - 3:20
Rd 2 - 3:40
Rd 3 - 3:50, kb's broken 11-10, pu's 3 x 4

I find a good way to cool down is to lay on your back in agony with your legs kicking from side to side for about 5:37. That worked well for me. Feel free to borrow that technique.

10:05
Will do this outside next time - wasted a lot of time getting the treadmill to speed up.

Anything connected to kettlebells has go to be good. Psalm 144:1 - grip strength is key to functional strength

10:47 run on treadmill

wod as rx'd: 8:30 (pr) w/ 1.5kb and treadmill for runs

last Helen: 11:12

thanks
Josh

12:43, sub'd a 40# DB & ran on treadmill, amp'd to 9.9 speed/1.0 incline
Helen left me a heaving, sweaty, useless mass, curled up on the gym floor, unable to stand on my own.

subbed #45 dumbell swings, assisted pullups, 13:01

Subbed jumprope for the runs.
55 lb dumbbell
12 pullups

30:42

11:33...but I rowed...Im also faster rowing than rurring...is anybody running outside @ 630 this time of year?

9:53, subbed rows for runs.
Kelly got me by a second.

8:25

PB - indoor course

14:45 as rx'd
Had to wait for the pullups, the only pullup bar we have in the gym is on the cable Machine (I think that what they call it) and that area was busy today.

Bart...use the Smith machine. Push the bar all the way to the top and then engage the locks. Presto, you have a pullup bar.

dave k,

I'll be running outside for this one in Vermont.

16:06

400m run
21 db swings (25lb)
12 pullups (feet up on platform)

My runs were from the playground area to the track, three times around, and back. I am sure it was >400m b/c it took me over 3 minutes...so I don't mind having gone slower than last time. I sure can tell I haven't been to running class in a while! All swings were unbroken. Pullups were sets of 6, then 4.

Being overseas I am a little behind. Did the snatch workout yesterday (3,3,2,2,2,2,1,1,1,1,1) In between sets I did sets of five with a light bar just for technique. Weight was very light, especially for my big ... but I am feeling the workout today. I felt I might be able to go heavier but am nervous about the technique. Is there a link that would provide some exercises that could help with technique? As far as I can tell the WOD doesn't include snatches that often so it is hard to develop your technique without doing some extra work along the line. Thanks

13:03

pullups slowed me down...
(last time 13:36)

as rx'd 8:45 pr by 1:57!

HAPPY BIRTHDAY KATIE JO!!!!!!

Modified Fran:
45 lb thrusters
Incline pull-ups using Smith machine bar chest height
10 min...I think that's about 10 min faster than last time but incline pull-ups are much faster/easier than jumping pull-ups.

Going to modify Helen tomorrow and post.

12:45
40 lb D-bell
Jump assist on last 2 sets of Pull-ups

13:24 (PR) - as Rx'd with 55lb DB

12:00 as rx'd

I felt really slow today and it shows.

10:52

8 turns x 25m for constant 400m

fighting for survive not for time during the first swings

count turned off little late :)
nice day!

as rx'd 11:39

13:50 as Rx'd.

No breaks on anything, even pullups . . . just slow.

13:50 as Rx'd with 55lb db

Had to run on treadmill

Rowed instead of run. Pull-ups on rings.

10:43

Neal

11:45
1:45 slower than last time, but I rowed that one. I love this workout.

About 24 minutes (no stopwatch, used the clock on the wall). Sub'd 45 lb dumbell swing for the KB, and assisted pullups(60 lbs counterweight, for a net of 180 lbs). Broken sets all over the place, but I completed it. Whew.

14:30 as rx'd

I guess I should stop ghosting and actually start posting again. Definitly exhausted. These WOD have been kicking my but lately. Running still holding me back, wish i had a row machine.

19:18

Pullups, Grrrrr . . . . .

Nice digs, Mt. Baker. Two balance beams AND a sale rack! You guys have it all.

Team Mosul(Splinter Group)

as rx'ed w/55#dbl

Mike H: 11:46
Matt W: 12:04
Chris C: 12:52

14:30 as RX'd with 55 pound dumbell.

11:46 as rx'd
Happy Birthday Katie Jo!!!!!

WOD-12:10
Had to use a forty five pound dumbbell because the fifty and fifty fives were being used. Did the wod outside, it is around 38 degrees or so up here in the great Pacific Northwest.

13:08 w/ 55# dumbell.
runs slightly farther than 400m
21, 21, 15/6
12, 8/4, 6/3/2/1 (all kipped)

2:49 faster than last time (15:57)

8:01 as prescribed.

53 second PR.

RX 9:06

over 3 min better than last "date"

Happy Birthday K. Jo B.

11:38
Subbed 55#DB for KB swings, other than that as RXed.

11.04 with 20kg dbell

How do grip a dumbell for kettle bell swings? One in each hand or what?

Thanks for any info.

7:58
PR by 25 seconds.
I was just telling my wife yesterday how my workout performances have been down lately. Maybe this will get me back on track.

Sid,
I grab it like I am holding a hammer with two hands on the grip and swing away. Your hands will overlap a bit, but I just switch which one is on top every set.

Did the "skeptic" WOD (Friday's) yesterday in a blissfully deserted gym.
Helen today will hurt with the muscle spasm in the upper back.

Dread.

7:55 as RX'd

400m ; 72,73.5,78.7
pull ups all done but last set broken into 7 and 5.
swings....tough used 50lb db,last two sets were 10s and 11s

A new PR with Helen

400m Run
21 dumbbell swings with 30#
12 assisted pull-ups

17:43 (:19 improvement)

Hooyah December babies. My b'day was yesterday and Doc B's is Friday.

Hi all,
Workout as follows
{Rope Jumpx100, Bar dipx10 (bar suspended from straps), RJx100, Rowx12 (chest to bar), RJx100, DB swing 30#'sx12 (each arm)}x5.
Duration 23:00.
Deadlifts tomorrow...

Subbed 35lb Db for swing

11:02

10:33
400m + used 40 lb db and 180 lb pull downs x 21 reps b/c of dog bite on thumb

cfwu x3, minus pullups

WOD: 11:01

Subbed 55lb Db for swings. Runs were done on treadmill. No breaks in swings! Breaks in 2nd & 3rd pullups.

WOD subbed 40# db for KB throws, 400's on TM.
Ended at 10:12

12:08 - 55# DB swings

16.32 as RX'd.

9:40
PR by 30 seconds.
sub'd 1:45 of jump rope for run

FOllowed up with 1 additional pull-up/minute WOD...got 14 + 6 towards 15

subbed 55 lb dumbbell swings

10:54 (first time running)

As RXed (used 55# DB).

Total time: 13:13

R1: 2:00, 0:54, 0:39; total: 3:33
R2: 2:53, 1:19, 0:50; total: 5:02
R3: 2:55, 1:06, 0:38; total: 4:39

DB swings: 21, 10-7-4, 13-8
PUs: 4-4-4, 5-4-3, 5-7

Down by 1:12 from 2005-09-21.

Last 2 runs were a bit slower than last time, perhaps due to treadmill (max incline and runs were outside last Helen, plus the distance was approximated, not measured -- at least that's the excuse i'm gonna stick to).

Swings and PUs both slower on most rounds.

16:35

It must be unusual for someone to break a sweat and breathe hard in the corporate weight room. Co-workers expressed concern. lol!

17:08

Switched to one hand 45lb. KB swings, 3x21 all else as rxed.

Subbed 8x down & back in small gym for 400 meter
Meyer 16:15 Jeff 21:20
used 50 lb. D.B. used 50lb. D.B. 1st set to 11
used 25lb. D.B. 2nd,3rd set to
21
Harder than I thought it would be!

Double WOD day. Played catch-up with the snatch balance WOD this morning.

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

15:50

over 90 seconds better than my previous record!

11:46 as prescribed, 1:12 slower than PR, but I worked on full ROM for pullups this time, all sets of kb swings and 1st set of pullups unbroken

1st post on crossfit.

9:28 as Rxd (used treadmill)

12:04
ran on a Treadmill, maxed to 9mph. I think I could cut it down, but restarting the TM slowed me down, and I had to stop to retie my shoe. Still pretty wiped out at the end though.
Finished up w/ OHS w/ bar, 6x30 second V sits and shoulder flexibility work.

IS 400 M APROX .25 MILE ?? Thanks.

Yes, 400m is about a quarter mile.

18:23

used 35# DB
all sets of Pull-ups were broken. Had to work mostly negative motion.

Helen kicked me arse and rubbed me face in the dirt. Grr, I love it.

S. King,
You got. 400m ~ 440yds ~ 1/4 mile.

After Coach B's WOD:

Sub 350 meter row for 400 meter run (no measured place to run)

Either 9:25 or 10:25. Slow as molasses, either way; grip shot from RDLs and the erg rowing.

S. KING - Yes. It's 1 lap around a standard track, too, if that helps.

12:08
used 20 lb DB otherwise as RX'd

10:49 (09/21/05 time = 13:04 (8/16/05 time = 13:08; 7/9/05 time 12:55; 3/31/05 time = 14:13; 15:34)

First time at home gym - so distance is interdeterminate ~400. Previous info in brackets:
rd1- 3:14 ~400/21/12 [(3:43/3:28/3:34/3:59)- 425 run/21 swings/6/6 pullups)]
rd2- 3:30 ~400/21/12 [(4:27/4:37/4:26/4:54)- 425 run/21 swings/ 6/6 pullups)]
rd3- 4:04 ~400/21/7-5 [(4:54/5:02/4:56/5:19)- 425 run/21 swings/ 4/4/4 pullups]

Obvious improvement in pullups - kipping much better and thus going full range on all of them.

13:51 (PR of 2:30)
All pull-ups were kipping
Used 1 pood kettlebell
I was able to manage unbroken kb swings on the last round.

13:56, used 65lb. KB
Pathetic time, but I spent the last 3 days in Portland drinking microbrew beer, eating cheeseburgers and smoking, so I wasn't exactly in peak condition...

Oh yes. 8:40 as rx'd using a 56lbs DB.

Team Cisco SJ
Jonathan 11:13
Brand: 16:05
Julian: 19:11

10:13 as rx'd

did runs on treadmill...hit stop by accident on last run and took 10 seconds to get back to speed...won't make that mistake again! cost me 10 secs!!!

My 2nd day with crossfit

18:36 - 3 rounds of :Treadmill 0.25m, 30lb dumbbell x 21, 12 dead hang pullups.

Pullups: 1st set 12, 2nd 9+3, 3rd 6+3+3

Subbed 400m ergs for the run rest was as PX'd

10:40.33, a 2:10 PR from 9/21

as rx'd

13:03

Felt pretty good except for the last run but I settled down and got the rest out.

subbed 50# dumbells
everything unbroken
6 min. pace on treadmill
10:05

10:06.6

Outside,
fresh from a 6.5 hr car-ride,
1.5 pd KB swings to 45 degrees overhead,
400m run,
bent tree-branch pull-ups,
Current Temperature in Huntington, VT: 15, feels like 4 degrees F.

Going to go curl up and die.

talk about humbling! i love these wod's
time 19:45
400 on treadmill only went up to 8.0 so inclined it to 5 percent
55 lb db swing x 21 all sets
pu's on assisted counterweight 70 net weight 170
first time for "helen" looking forward to seeing her again. it is cold here in michigan too i wish we had some heat

10:17; Average HR: 162
American KB swings, kipping pullups.
Last time: 14:10; average HR 165
Grip was the limiting factor today. Had to break 2nd and 3rd sets of PUs and last set of swings. Chris

14.14 with 55lb dumbell

10:46 as rxd, db swings killed me

Hey folks, I'm new to CF. Just wondering, besides playing a sport, will this be the only workout you will do today, or is there something I'm missing. Thanks.

as rx'd 13:30 met PUKIE!

Brendan, Way to suck it up and push through! I couldn't even imagine doing Helen in that kind of temp. Maybe that's why I live in Cali. Great job.

on treadmill

24kg kettlebell

time 9:40 (pr)

beat last time by 14 seconds

cfwu x 3 (only 3 sets of 5 pull ups)

wod: 13:07 (with 55# DB swings) Glimpsed pukie, but did not meet The Man.

When I started Xfit in October, I could do 6 pullups. Yesterday I did 14 solid minutes of Saturday's pullup work out! THANKS CROSSFIT! My goal is 40 on my 40th (about 2 more months).

about 14:00, did run in front of house in the street, kb's with 50# dumpbells, did pullups as ordered, last couple i had to kick a little to get up. rough wod!

Dusty,
Do "Helen" w/everything you got. Then if there is anything left, feel free to do something else. Preacher curls while looking at your self in the mirror are a favorite around here. J/K. Many of us do other things that we think we need to do to supplement...i.e. run or swim. (Unless you're MattG. Then you do like 3 a day.) It's all up to what you need.
Get some, Go again!

Thanks for the input. 1 more ? I am thinking about purchasing a kettlebell or 2. How heavy would you suggest. I am 6' 205lbs. Thank you.

8:24 as rx'd (PR is 8:09)

Love this girl!

13:29 as Rx'd - one of the rare times I get to say that:)

I have been doing CF for a few weeks now, but this is my first time posting.

12:05- 3 rounds of: 1/4mile on treadmill with a 2 incline, 1.5pood KB swing, 12 pullups.

Dusty,
No problem. As far as the Kettlebell, I'm not too sure. I don't have one myself...Yet. I have always used a 55lb DBL. I travel alot and those are always easy to find. I have noticed that since I've started, the 1 1/2 pood ones are the KB's most ofetn used. I actually don't even remember ever seeing a WOD w/a different size. That's probably because CF is infinitly scalable though. I would go w/the 1 1/2 pood. Hope it helps.

Brendan M...thats impressive running outside in low temps such as that.Makes me feel like a wus...for not riding my motorcycle last week cause I thought it was too cold down here in SC....

10:57, PR by 7 seconds.

Runs were 430m around the Quad, pull-ups done on a tree, and swings done with my 20kg KB.

Got a lot of weird looks from engineering students going about on their way to finals. I love that. "Who's that crazy guy in shorts and a t-shirt laying down in the snow breathing really hard? Maybe we should go see if he's ok..."

400 yard run, 50lb dumbbell
10:42 (PR by 2:20 with 45lb dumbbell)

Helen w/no-kip pullups...9:08.64

I believe this is a PR...regardless, it's a 30 second drop from my last Helen. WOD was #3.

Workout #1...plyos and other leg work.
Workout #2...run(3)-swim(1)-run(3).

I believe the drop to be associated with some changes I've made to the diet recently. Changes that Coach, Nicole and Robb have been after me to make for awhile. One of these days I'll learn to listen to them right away...

10:50. After looking over the comments I was aiming for <11mins.

Hmm, I thought that I'd do better on the runs than I did. I've been running for years, but its a lot different when you start a 400m after DBS and pull-ups.

BTW=150. Rings. 55#KB. Treadmill of death (my treadmill is now more-or-less a stationary slackline).

10:41. PR by 20 secs.

-D.

Chest heaving, heart pounding, vision blury. Thats the Helen i know and love!

12:51 (- :17 off last time)

runs: 8.5, 8.5 and 8.0 mph

1st Helen
Much harder than it looked.

18:22
20 kg kettlebell

Picture looks great Skip, are you sharing space with a gymnastic studio?

"Helen"
used 55lb dumbbell
12:10

1:25 secs. better than last time. Happy with that since I deliberately toned down my pace tonight

Steveo

Jon Whitmore 14:55 (50lb dB. body weight 165)
Tad Turpen 16:02 (40lb dB. body weight 135)
Dan Marzec 16:53 (40lb dB. body weight 158)

10:38 About 30 sec slower than pr

Runs on treadmill

Helen as Rx'ed

10:45 (PR by 42 seconds)

Everything unbroken for the first time. Pukie and I squared off in the gym and so far I am keeping him at bay. However, he might get the best of me today. It's been 45 minutes and I can still hear him laughing at me.

played Hooverball for the first time today
its' alot of fun. I'll get the WOD tonight.

11:43, PR by 3 minutes

This is my first post after being a converted crossfitter for two weeks now. I have come to several conclusions since enetering the crossfit lifetstyle:
1. I was not even close to be in the shape I thought I was
2. Kettlebell swings are not nearly as fun as they sound
3. Regurgitated Pop Tarts ARE NOT as good as fresh ones

Thanks to all those involved with bringing the crossfit lifestyle to the masses who once subscribed to the Muscle and Fitness propaganda machine

fingers cramping... can barely two-finger peck this:

9:30 with one mod, eliptical trainer for 1:30 at max effort (I'm a 5:30 miler... rounded up to make sure I didn't cheat myself) on the first round, then I matched the 28 calories burned on the next two rounds, disregarding time. Swings unbroken. 12;12; 6/3/1/1/1 for the pullups (all dead-hang)

B/w 78.3kg, b/f 10.7%.
Last time 11.41, this time 11:33, as prescribed. Third set of pull ups broken, badly. Ran at 17.7%, 17.5 and 16.6 on the treadmill, respectively.

10:55(tm).

Where are they located in Mt. Baker? I will be there and wouldn't mind getting a crossfit workout in.

Finished in about 20 min -- my first Helen, so I was really cautious on the dumbell swings and about half of the time was fighting to do pull-ups (still haven't figured out an efficient way to kip). Replaced the battery in my watch, so I'll actually have accurate times starting tomorrow.

Mike H, I totally agree. Now I'm upset that I just started subscribing to M&F a couple of months ago.

I don't know if it's just me -- do CrossFit's 'unusual' workouts seem to catch the attention of other gym-goers when training in a gym not dedicated to CrossFit? I'm pretty sure I saw a few people standing curiously when I was going through the rounds today.

Happy Birthday, Katie Jo & Leanne!

11:47 w/ 40# swings & kipping pulls - a little off PR...

As rx'd
8:54

Just got done checking out some of the affiliates sites. I definitly recommend checking out the Gym Jones site and watching some of the videos. Good stuff.

10:20
runs on treadmill
subbed 50lb DB

'catch the attention of other gym-goers"...

Hahaha, I think that's an understatement!

I'm pretty sure Helen was my first girl...first time around I cheated on her, cutting my runs short because they were on a treadmill. This time around, runs were real, on my road course which features an uphill start. Swings were with a 55lb dumbell, pullups were with my newly perfected kip..it's like butter!

10:28

That's actually slower, but I can tell the improvement in capacity. This time I worked harder and did it right. That's something I've noticed a lot lately with the WOD. My capacity for total work has increased, for sure, but not nearly to the extent for my capacity for suffering. It wasn't so much that I was capable working that much harder this time around, but more a result of being able to stand the pain for that extra bit. When coach mentioned fitness being a product of character, he was absolutely right!

15:33 as rx'd. Lost some time due to running to the different areas of the gym but mostly just fried from past WOD's.

9:24

3 seconds faster than last time.
1.5 pood kettlebell swings,kipping pull-ups,
runs on treadmill.

19:30

3 rounds:
~600m run (around the park in the middle of my neighborhood)
21 1.5 pood KB swings OH (unbroken)
12 ring pull-ups (broken into sets of 6, 4 and 3)

Interrupted in the middle of pull-ups for about a minute.

Finally got my rings hung up in the garage (they were on my power rack prior to today). They ROCK! So many more possibilities now that they're higher.

13:39
Subbed 400 meter rows for runs, and 35# clubbell swings for kettlebell swings.

ok frist time to be post by me
200 meters
25 pound x21 swing
12 lat pull downs 60 pound
time 9:06

400m, 21 (35lb dumbb), 12 pull-ups
400m, 21 (35lb dumbb), 7 pull-ups
400m, 15 (35lb dumbb), 5 pull-ups

I didnt post time, just glad I was able to get to round three. About 5th WOD ever.

13:50 as rx'd
about the same as last time
1.5Pood KB unbroke first round(first time) seems lighter.
Pullups killed my time as usual

Really disappointing performance today. A good 2 minutes shorter than last time (in July) at 13:21 and I was working hard. I also had to dial down the KB weight to 12kg because my back was bothering me. The performance backslide is alarming and a wake up call. I need to figure out the root cause for this disturbing trend as of late. Sigh!

right at 15:00

had to hit the stationary bike the second round 'cause all the treadmills were taken - just set it to level nine and rode hard for 1:40

swings unbroken, pullups broken at first into 6/6 and then 4/4/4 and 4/4/4

last time on 16 Aug 05 19:48

I lacked motivation for this one today. I decided to run 2 miles instead.

We lost one in Jax, FL to Portland, OR. Keep an eye out for Cody.

Keep up the good work, folks.

18:42 for 1st helen after hernia surgery 9/1. compares to 18:03 on 8/16/05 and
19:14 on 7/11/05
22:27 on 4/1/05
22:48 on 1/11/05
23:18 on 12/13/04

Yet another occurance of someone in the strength & conditioning industry mentioning Crossfit:

http://www.dieselcrew.com/ARTICLES/stevecotter.PDF

Scroll down to "Q11 What 5 websites do you go to everyday"

20:31

End 1st Run = 1:33
End 2nd Run = 8:50
End 3rd Run = 16:30

first set of pull-ups were dead hang. kipping for the second and third.

subbed for running. first and third sets were jumprope, second set was just jumping and 180s on the indo board.

11:57

Subbed row for the run and a DB at the gym
no kipping pull-ups

11:30

Feeling those pull-ups from last night.

11:29
25lb dumbell swings, pullups assisted with resistance band.

Next time, more weight, though I did have a cute little old man cheering and clapping for me today when I sprinted back and forth to the treadmill.

cfwu x3

WOD: 10:33 w/ treadmill runs(9.4-10.0mph), 55# DB swings (unbroken), and kipping pullups(unbroken). 15 second PR...however, i probably couldve gone a bit faster if a)i had used the restroom facilities to their full extent prior to starting the WOD (Crappy tried to come to the party uninvited) and b)one of my coworkers hadnt turned my treadmill off prior to the 3rd round. all i could yell was, 'no, no, NO!!'...of course, yelling his name wouldve actually worked but, unfortunately, the WOD impairs such higher mental functionality.

11:43

Sub'd 2 minutes of jumping rope for the 400m run.
Sub'd 55lb dumbbells for swings

All sets of swings unbroken
All sets of pullups broken 6/4/2, 6/4/2, 4/3/3/2 (very little rest on the breaks, really just a stop to re-grip)

6:45, 7:59, 8:56... definitely was dying by the end. 30lbs, 35lbs, 40lbs on the weight with 25, 25, 20 reps. some time lost in transit between weight room and indoor track

warmed up with some farmer walks (145lbs), snatch grip lunges with a stick and HSPUs

subbed 2minutes of heavy bag work for runs, and 45 lb homemade kb.

9:55

Finished up with 3 rnds of 5 reps of "The Exercise" (pwr snatch, OHS) at 85lbs.

12:10

did the WOD at the park today in sub-30 degree weather. was about 400 meters from the park to my house and back, then shoveled out a path to do the 50lb DB swings and pullups.
ran, 50lb DB swings next to car, pullups on the slide. was alright, just a bit nippy. would have liked to do them unbroken, but now I have something to work for next time.

14:28

400s on treadmill at 7:00 pace / 1% grade.
1.5 pood KB swing sets broken (11/10).
Pullups assisted w/jump-stretch band.
Could be faster if I didn't have to move between the basement (treadmill) and garage (KB & PU) each set.

used 55lb dumbells
13:29 as RX'd

ran around a 110m indoor track 4x a round then up and down a long flight of stairs back to the weightroom each round

Very humbling. 15.55 but take off a full minute for dodging, waiting for cars. Runs felt very slow. Swings unbroken, pullups 6,3,3 - 8,2,2 - 6,3,2,1. Pullups are getting easier at least. I feel like I should have been close to 12 by now.

12:00
treadmill,
used two 25# DB's for swing, all sets unbroken (barely!)

wu=stairclimb with one peak,
1 min on handstands
5 min quick stretch

John, 16:30 as Rx'd with 55lb db; Chris, 18:20 with 25lb db. Runs are outside our garage gym with temperature about 30 degrees F. Tonight is the warmest its been for more than a week. Feels good!

jump rope 1.5 mins, jumping pullups near the end of the last two sets, 35 lb swings.

~14 mins.

Heavily modified. Had to run back and forth between the garage and basement. And nothing but a 25 lb dumbbell. 17:30 mins.

3 rounds:
2:00 minutes jumping rope
25 lb. x 35 swings
12 pullups

11:08

-estimated the distance on the 400s

Time of 14:58, which was almost 4 minutes longer than last time. This time, however, I subbed 80 Double unders per 400 meter run, and I can definitely run 400 meters faster than I can do 80 Double unders. I keep finding chinks in my armor every WOD!

15:44, approx. 40 secs off my best. Used atreadmill so lost time there, all pullups broken

As Rxed w/ 50lbs dumbell and negative pull-ups after 1st 2 of each set

16:42 Is my butt supposed to hurt?LOL!

12:36
as rx'd; runs on t-mill. A very disappointing full minute slower than last. The decline continues...

Warm-up: 30 minutes of various movements including club bells, HS work, tuck lever, tuck L-sit, frog stand and Burgener's warm-up.

Helen as Rx'd = 12:57 (PR by a little over a minute.)

Warm-up: 30 minutes on Air-Dyne (no time to run).

Helen:
90 seconds on Air-Dyne
21 swings w/ 55 lb DB
12 pull-ups

12:29.

I only had to stop twice during pull-ups. Best one since coming back.

13:44 w/50lb. db, run on treadmill 1%incline.

13:24 as rx'd w/ 3% treadmill

3:36 better than last time. I ran a lot faster and did better on pu's. It took me over 20 minutes to recover. I thought I'd have a chat with Pukie when I first peeled myself off the gym floor.

10:59
Subbed 400m rows. Rows at about 1:30 each, db swings took about 1 min and pull-ups were broken after first set.

10:46.84

Ran 400m treadmill, 45lb swings (the 55lb just felt like a ton when I picked it up), pull-ups.

Had little left in the tank afterwards for too much more.

Oh well.

13:22 as rx'd (55lb DB)
Swings: 21, 21, 11/10
PU's: 12, 8/4, 6/6
400's @ 1% on treadmill
used up a lot of time in transitions, but setup was consistent with previous episode.
vs. 14:57 using 45lb DB on 9/22/05

15:20 as RX'd

CF WOD: 14:41 (55# DB swings, pull ups done on top bar of chain link fence)
13 laps on track (2 in. snow): 30:36
30:37 on 12/10/2005, new PR!

I've been dabbling in Crossfit for a couple of weeks and I don't normally post my wo ...
but here goes.

My version of Helen
440 yd for run.
20 lb Db for swing x 21
6 pullups instead of Rx.

Pullups broken like ...
Rd 1: 3/2/1
Rd 2: 3/1/1/1
Rd 3: 1/1/1/1/1/1 last to attempted kipping.

Time 25:29

Afterwards my heart felt like the Grinch's when
it was growing 3 sizes.

10:50
Runs were on a treadmill, subbed 55 lb dumbbell for kettlebell, last set of pullups broken.

13:15

2 minutes run in place for first 2 400's; 2 1/2 minures for third 400

Subbed 40 pound dumbell (heaviest I have)

All pullups were dead hangs, broke at 10-2 on last set.

Four weeks of cross fit for this 57 year old. I need to find some kb's or heavier dumbells.

14:45
Thought that was sucky until I saw my last posted time.
Better by :26.

18:57

subbed 20lb. dumbell swings
Pullups are jumping negatives

So yeah, bit late posting but really happy. Shaved 8:11 off my last time! Helen was one of the first Xfit's I did when I started, so that MUCH improvement is really encouraging. Sadly, it looks like I've outgrown my 1 pood kettlebell and I had to use 55 dumbbells instead

As RX'ed, 11:39

Thanks for the workout coach

I posted the above, oops for filling out the form incorrectly.

I just started doing crossfit, i like the brevity and variety of the workouts.

i was able to complete 2 rounds:
.25 mile run on treadmill at 7 min mile pace
21 x 55lb Db swing
12 pullups ( broken up 5,4,3)

time : 11:43

Thanks CK!!! Say hi to Jody

To Davidjwood:The picture IS of FGB with 8 stations to accomodate all participants! (good observation!)

To Jenika: we are located in Mt. Vernon, WA. 360-661-1393

To Dan MacD: We are sharing a apace with a gymnastics center- it helps us with some equipment high bars- pull ups- parallel bars, etc. while we build up clientele - we will have to move to a bigger spot someday (god willing).

To Mike H: Amen!

To Katie Jo and Leeann! Happy BDAY! (It's mine too!) #45 (gulp)

9:33 as rx'd

Row 500m
55 pound DB Swing
Broken pull-ups (was a weak performance)
Time:00:14:43

16:36

subbed 45 lb plate for kb swings

12:27 as rx'd

12:42

15:33 35#DB

WOD: subbed running on track for sprinting the length of the gym 14 times. (worked out to be about 1316 ft. or about 401 meters) This enabled us to cut down on the transition time between the different workouts! The 400m sprint on the track would have been much faster but the transition time would still not have been worth it.

mfbunch = 9:40
Joey D = 10:10

Followed WOD with Wader's walks (2 x 45# DBs) and Farmer's Carries (2 x 70# DBs)

Team Baghdad:

SSG Rose 11:12

SPC Terry did not do the workout with me. I let him off because he ran 11 miles the night before. Pure insanity.

CF Torii Beach

Subbed 55lb DB for KB, and eyeballed the 400m course, turns out it was about 470m. uh, oops...

Bill- 9:46
Scott- 9:52
Norm- 10:15
Jim- 10:31
Mike- 11:25
Lalo- 11:32

It was about 58 degrees and windy this morning, we were freezing ;)

I did the pullup workout this afternoon, made 13 +13 ( my timekeeper neglected to tell me I was so close to the next minute, I was pretty much sucking but I could've made 14+ X at least), but overall an improvement of 28 pullups over last time.

team tikrit:
joeyd already posted times (9:40 me and 10:10 him)-this is about a 4 minute improvement over last time, attributed to being able to cut out transitions
left out merrifield who finished around 13 minutes but had to adjust reps somewhat
oh yeah, we also used 45 lb dbs in lieu of 55 (works for me because of proportion to bodyweight), a slight drop from last time-no transition also equals no rest!!!
finished with waiter's walks: two laps using width of gym floor starting w/pair of 25/30/35/40 lb db (went up until first person dropped weight), then farmer's walk: 45/55/65/70
good workout

had to run on the treadmill which sucked. did it in 11.59, pr by a long shot

16:16

modified Helen
2 rnds, 15 min.
2 min on an exercise bike
21 db swings, 20 lb. db
12 jumping pull/chinups

Ran out of time after two rounds...was hoping to get all three in *sigh* Drat this being-at-work-on-time business!

9:05

17:24

Subbed as follows:
Three rounds for time of:
400m run on treadmill(8.5, 8.0, 8-9.7)
21 DB swings, 50 lb(heaviest available, overhead.
12 pushups, full depth(hands on dumbells)
12 situps, feet anchored under 50's.

12:01 as modded.

Decided to sub pusup/situp for pull-ups b/c pull-ups would kill my time(and nowhere to put rings near treadmill/DB's. Am GTGing on my rings throughout the day to increse proficiency on pullups(bands on the way), but wanted more metabolic workout out of Helen. I got it.
Next time(if same location): run faster, suck it up on the swings, sub more s/u and p/u(15/15?)

Off to work on pullups on rings. Then to bed.

17:18. Pullups were completely deadhang but broken.

I've missed you helen its good to be back doing cross fit

Well its good to be home!
60# on the swings
Total time: 10:35
TOOO much fun!

My first WOD:
I'm a day behind.
400 M on Tread mill
55 lbs dumbbell swings
12 pullups
3 rounds in 11:30
My pullups are weak-broken sets

Did Helen on Saturday.

Barbara:

Webster - 38:20
Mulcahy - 31:19

Took the day off. Back to it tonight though...

17:31, including dog wrangling and DB weight adjustments.

Miscalculated the initial DB setup. Did 63# instead of 55#... took the sap out of me. Figured out what I did on while on the next run, and adjusted down to 53#. Did third set with 48#

28:00

Rowed 1500-metres
17.5 kgs. clean & press x 21
12 pull-ups

14:38 (pr = 13:53)

21:40

as RX'd

Lost lots time running up and down stairs to use treadmill and stopped to talk to someone for about a minute.

CFWU x3(sub'd flutterkicks for sit-ups & ball push-ups for pull-ups)

WOD :10::44

About a 2 1/2 minutes improvment. That surprised me when I looked up my previous score. I felt reall weak and out of it. Probably due to my poor food intake yesterday(I'm posting a day late). Runs were done by starting at the pull-up station at the gym. Darting to the back door, and then running the 400m. As opposed to last time when I had to do it on a treadmill. 55lb DBL used for swings. Pull-ups felt strong, though broken after the first rd. Once again, grip was limiting factor.

14:14

13:40 Felt Great!! Followed up with a few leg presses, 20 bar dips and 30 leg lifts. Viva la Red Bull!!!

I did this one today, sans pullups.
(actually I did three on a soccer goal post then decided they sucked... grip to big and to high to do jumping pulls).

so I did:

run 400m
21 DB swings with 55lbs DB
+ 3 pullups thrown in after the first run.

time 9:30

Deep snow on the CMU track or packed ice, so I got much less speed than I'm used to for a given level of running effort.

“Helen”
Three rounds for time:
C2 500m (1:47/1:50/1:52 - drag factor 120; damper 4; bwt=185#)
55# dumbbell swing X 21 swings (21/21/12,9)
12 Pull-ups (12/6,6/6,4,2)
TOTAL TIME=11:58 (3:32/4:11/4:15)
previous=12:15 (3:38/4:21/4:15)

The guys at Lake Dillon FD got me started on Crossfit, after years of traditional weightlifting, gone are the 90 minute workouts...I'm hooked. Thanks Pete,Tone,Josh,Cody! Remember, Pukey the Clown is your friend.
Helen: 10:14
Phil M.
Leadville CO, 10'200ft. ASL

Helen-

3 rounds as rXd. 12:30...

GRD-Olly

11:45 as rxd. Me and reckdenwald have to find a better place to work out with running involved. Running up 3 flights of stairs to do a 400 is getting tiresome and adding a lot of time

sub'd kettle

11:42

11:58

~1:30 improvement from last Helen.

Ray

wow, this hurt more than I thought it would. I used a treadmill and 50lb dumbells (heaviest we have at the fire station).
10:18.

8:59
Previous best 9:40

18:53

Jogging on a sore ankle.

13:30 roughly,
dodging gym people to run the 400m that I guesstimated right beforehand. Not the most exact, but...
Subbed a 40 lb. db for the kettlebell- one day I'll own some- there's not a gym in town that carries them.

11:30 Shared a treadmill so had some wait time.
40# db. Use #55 next time.

Dave- 15:04 (55# dumbbell swings,jumping pull-ups)

Vanessa- 13:42 (35# dumbbell swings, ran 1st 400m, and jumped rope for 2:00 for 2nd and 3rd)

Joe- 10:17 as Rxd (with 55# db swings)

Jason- 12:27 as Rxd (with 55# db swings)

Ruby- 13:13 (20# dumbbell swings, jumping pull-ups)

Sarah- 13:51 (20# dumbbell swings, jumping pull-ups)

Josh- 17:18 (assisted pull-ups, 1st and 2nd round with 55# db swings, 3rd round with 45# then 40# dumbbell swings)

Olivia:
14:21, 30lb DB swings, run on treadmill (1%incline, 8mph).

Today wasn't my best performance ever. Total time 15:46. I had to sub a 40lbs db because someone was using the 50 and 55 db's. Treadmill killed me because they speed up so slow.

Subbed 400m row instead of run

14:58

an ugly 15:59
couple of minutes slower than last time... treadmill start/stop part of it... otherwise still sore from last few WODs.

Gave "Helen" a little more punch

3 rounds of:

Run 400m;
21 DB swings, 70lb
12 pull-ups

as modded 10:49

last regular Helen: 9:50 (PR 9:36)
Helen w/ 800's: 14:39

First time I have had to break DB swings for a long time. Hams smoked and the 2nd and 3rd runs felt slooow. Will definitely stick with upsized helen in the future.

Cheers, kempie

18:35

WOD as Rx'd
10:45

My version
500m row
75# swings x15
12 dead hang pullups (no room to kip today)
:14::36

14:41

9:35 w/ 55# dumbell.

500 m row, 50 lb db
time=14:50

13:23 I'm finally getting the hang of this-First set was with 47.5 lb dumbell, the rest as RX'd

Used a 1 pood KB.

Time: 12:30

about 12 min.

"Helen"
17:54
3 rounds (50# DB)

mod helen

1/4 mile run
55lb db snatch x 12
chins x 12

8:02

13:06
15/20/25 # DB swings (1st time for this ex)
last set pullups broken as 6,4,2
400 meters on elliptical trainer

runs on treadmill, no incline, 10/10.5/10.5 mph
55 lb. DB swings, switched grip midway
pullups kipped, straight bar, palms away, just chin over last few
(swings and pullups downstairs)

12:41

exact same time as last but did 0.5% incline previously

9:43 as Rx'd

helen
400m run
21db swings 50#
12 pullups

cfwux2
total=11.19.68
1)3.40.36
2)4.13.73
3)3.25.58

did helen on 12-12-05

Meyer 16:15 as Rx'd except 50# D.B. swings
also subbed 8x down and bsck in small gym
for 400 meter run 16:15
All following subbed same running but used various weights for D.B. swings- Billy 7:15; Amaro only 5x down and back- 8:30; Levy 9:45; Danny 10:45; Tyson 11:15;
Ryan 10:15; Duong 15 min; Godfrey & Maggie 13:15
Josh C. 9:50

Talissa: 13:00 with 28lb DB sub all rest as rx'd

Abraham Lincoln Crossfit

Tom (bw 206)

17:20 (1:40 faster than last time)
runs at 8.2 mph
swings as Rx'ed
pull ups 6-3-3

12-18-05

Approx. 15 minutes; forgot stop watch.

Pullups assisted due to recovery from biceps strain.

My First 'Helen'

Run on Treadmill
25kg DB Swing
Assisted pullups max 25kg increasing when reach peak
Obstruction on machines at gym

Time 30mins

London Crossfitter!

Best one to date! 10:43 Run distance is approximate. Pullups and swings unbroken. Hoorah!

13:45 as rx'd

Oooops
13:45 rowed instead of run.

Interesting site. Good job. Bookmarked.