March 23, 2006
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
Compare to 051212.
Post time to comments.
San Diego CrossFit Weekend Warriors [video]
Posted by lauren at March 23, 2006 3:20 PM
This will be my first date with Helen. Looking forward to it. Modified of course :-)
The WoD that, to my mind, typifies Crossfit. Nasty, brutish and short.
I can already see it coming...
sub 55 lb dumbell swing
lost time on the pullups
Happened to do this a couple of days ago - travelling and the gym at the hotel I was in was pretty limited. Looked through archives for WOD's it would accommodate and this was one. Used 2 dumbbells totalling 55lb for the swings, 400m runs on treadmill at 9mph (plus a 4th one at the end). About 15 minutes as I recall.
Now that's a WOD pic! I can't wait to get back to warm weather to jump on my boat and get some boarding in. Wish I could see a larger pic of that boat, it looks pretty dang sweet. On the crossfit note, this will be my first day back from being sick for 4 days, can't wait to get going again.
This is a little off topic, but I just bought a rope and hung it off the tree in the backyard. It is a good 20 ft. Does anyone have any tips for climbing up using hands only. I don't think my technique is what it should be.
Juan, post a thread in the Exercises page of the message board. Your question will hang around for at least a few days and you're more likely to get a good number of responses. If you haven't done a search on 'climbing' and 'rope' too, you should try that. Good luck.
10:54 - 400+ meter runs, 52# kb swings overhead style, reduced kip rotating bar pullups
Done in the parking garage of my apartment complex. Dodging both parked and moving cars along with having to slow down, stop and start running again isn't the most fun way to do Helen. I measured out the running "course" when I finished the WOD and discovered that each of the lengths of the garage were better than 60 meters long, not that it would have made a significant difference in my time.
KB swings and pullups without breaks. Pullups done on the cheap chrome bar installed in my storage doorway. Cursed thing kept rotating so my pullups had to be done gingerly. I didn't need to lose my grip and land on the trunk of my car.
Matt T. (comment #2)
If "nasty, brutish, and short" defines CrossFit, then I AM CrossFit! That's kinda cool.
where is the video for the dumbell swing, how do u hold it?
I walked out in the forrest with the kettlebell in my rucksack to beat helen up.... god dammit i was beaten by this infamous lady.. i did only 5 pull-ups in each round though.. the hardest part was almost to carry my kettlebell on my back out to the training spot.. OWNED!
is there anywhere I can find a list of all the "girls" workouts for future use?
CrossFit Albury Australia is born:
Met a guy at the gym yesterday while doing wod - turns out he is into kettlebells etc - and he is a wrestler/grappler. His idea of a work out is 3oo push-ups and 500 squats in a set. Freak!
So we arranged to meet down by the river, at the canoe club to take on Helen.
We finished together - somewhere in the vicinity of 13 to 15 mins. Chins completed on the bannister of the canoe club - which were tough grinds with guts/legs flat ahainst the wall. Being the first ever meeting of CF Albury - we got carried away. Straight after wod did 100 1.5 pood snatches then twin 1 pood overhead farmers walks for 70-100 or so yards.
Got alot of interest from passers by - particularly a young dude who is an ex-power lifter who is keen for a new challenge. He will blitz it I reckon...anyway. A great afternoon all around. Oh...we went for a swim too.
Good stuff Pete, there's now four of us in Melboune that do Crossfit. If you're ever in town, look us up.
matt - cheers! where do you guys get together? there are some awesome spots in melb - beaconsfield pde, williamstown beach, albert park etc etc
bwt 142 lbs
subbed two 25 lb dumbbells for kettlebell
Hooyah San Diego, nice video! After Helen (11:00)and that bad boy, I'm highly motivated!
9:38, sub'd row for run ann 55 lb db for swings, pronated chins
Talissa: 12:45 (beat PB by 15 sec) used 28lb DB
sub 22kg dumb for the kb-swing
Did "Fat Helen". Total = 21:56. 3 round split = 12:35
Runs at 9 mph, DB swings W/55# DB, jump pullups (last 2 jump to neg)
14:49 (set a goal to beat 15 min for 1st Helen)
1 x CFWU
.5 mi run
WOD: As rx'd, 50 lbs kettlebell, all pullups were unassisted, dead hang. Broken sets on pullups and last set of kettlebells.
11:07 time in action, about 17 minutes total - some time spent running between floors of the gym to get from treadmill to the kettlebells and pullups. Plus waiting for the treadmill to spool up to sprint speed...
Forearms are the most smoked right now.
Just looked back over my records. That time would appear to be my PR. Still 1:30 off of Amundson. Greg, I despise you.
Bike 15 minutes before and after.
Run's @ 10 mph and 1% incline
55# DB swings broken at 15 + 6 on 1st set and 11 + 10 on last 2 sets
Pull-ups broken @ 8 + 4 on set 1 and 6 + 6 on sets 2 & 3.
It was quite a challenging workout. Had a HR avg of 158 for the workout and a high of 174.
Kegger - Nice time!
when subbing for the kettlebell, how should i be holding the DB? i'm envisioning that it would be with the handle of the DB 'pointing' in the direction of travel, with my hands stacked on the grip and palms facing middle. is this correct? thanks!!
Did this yesterday here at CFBoston.
Subbed the row for the run.
11:08, almost 90 seconds faster than last time.
Did Helen with some modifications:
Subbed 400m rows for run (on a water rower)
Used a 1 pood k-bell, one handed, for 30 swings
15 pull ups no kipping
Approx 16 minutes
21 minutes, approximately.
Sub'd 40x12m shuttle for 400m run.
Unbroken sets (surprised myself).
Anthony, back at ya'
Max HR was 180, just 2 beats from redline...
My first Helen as well, might not have been the best choice back while still getting over being sick. Minus the serious mouth puke, I look forward to doing this again, really wanted to get under 15 minutes.
Sub 40lb dumbell 8.5mph average run and odd jump type pull-ups on a towl rack.
Have a great day everyone.
ave. hr 161
max hr 179
55# db swings are killer.
3 rounds for time of:
Run 0.25 mile (old tmill)
21 dumbbell swings, 70lb
As modded 10:20 (PR by 29 secs from last Fat Helen, 10:49)
compare to last Helen 9:16 on 31 Jan
Time to eat then hit Push Jerk WOD in an hour
sub 55 lbs DB for swings
Assist Pull ups
BW- 224 BF- 22%
Were the swing supose to be 2 arm or 1 arm? I did 1 arm (10 on right, 11 left switch order each round).
During the first three weeks of our track season, we at Wellsville-Middletown R-I in Wellsville, MO have done a cross fit workout Monday, Tuesday, Thursday, Friday. Each week we've done a named workout and we are going to keep records on these workouts just like we keep records on our track and field events. We ran on our 400m track, used 55# dumbbells and did pullups on our nearby playground equipment. Our group name is Suffer on a School Day. Our top five athletes were Jake 11:17, Chad 12:11, Cody 13:14, Chic 13:20 (all freshmen in high school) and Kris 16:07.
Tommy A: 13:39 as Rxd.
JT: Second WOD... 19:30 as Rxd.
First date with Helen
Subbed 55lb db for kb swings
cant wait for this one, did 150 wall ball shots last work out my legs are going to fall off. Crossfit Maine Wicked Haaad!
14:50 as rx'ed. The first run was on a treadmill, 1% grade and felt good, but the next two, on the indoor track because I didn't want to lose time ramping up the treadmill, were a little slower due to leg fatigue from the dumbell swings. Broke the swings at 15 on the 2nd round then at 12. Pull ups all kips, broke at 6 on the 3rd set to switch grips. Good one.
Kegger - I'm looking forward to reading about some more of your crazy frozen lake workouts.
subbed 400m row for runs.
13:45. Lungs hurt afterward.
Did some muscle-ups and static L-holds on rings afterwards. I'm going to weigh that kb, as I think it was a 2 pood (maybe just wishful thinking).
Whoever asked about how to hold the db for swings, yes, just as you described it. (I think it was JR #32).
Very frustrating: 14:02, nowhere near a PR. Thought I had a PR in me today, but the logistics weren't supportive . . . other folks using the equipment everywhere I turned. Came off the second run and both the pullup bar *and* the DBs in use (first time that's ever happened here, ever).
Ripped open all the blisters from last cycle's pullup workout, so all pullups done as dead-hang from fingertips.
Subbed 55# with 35#
Run .3 mile per lap around the block
Need to build on this....
12:21. PR, by over 2 minutes, despite the heavy treadmill use by the rest of the gym rats. Probably could have broken 12 minutes if the gym gods had been in my favor.
Runs on treadmill @ 1% grade, subbed 55 lbs db swings for kb, pullups on Gravitron w/40 lbs assist and kipped. First two db swings sets unbroken, last broken due to my MP3 player slipping off. All pullups broken.
Added 20 lbs to my pullup and 10 lbs to the db swing and still cut around 3 1/2 minutes from my last attempt. Feel good about that, but disappointed I didn't get under 18 or even 20 minutes. My run just sucked and my lungs still hurt. I need to work on that.
break on 3rd DB swing
breaks on 2nd and 3rd Pull ups.
Great wake up!
Can someone explain how you sub a db for the kb on the swing? I don't see a video of it. It appears that the kb is done with two hands. Is the db the same movement but one hand at a time?
Boy, do I feel small today. This was a great workout despite having to run up and down between two floors for cardio and weights/pu's. Some of my time accounts for that. Oh, yeah some rest too, but not too much.
22:59. Did 400m's in about 90sec each time 10-10.5 mph. Used 45# db for kb. Had to break last set because I didn't want the db to go flying into the mirrors. Call me crazy. PU's were all on gravitron at about 60% bw. BW=205lbs. Now I see the long-term CF'ers doing this in half my time. I have some new goals. Bravo to all under 15 min. Forearms, forearms, forear....
Just grab the dbell with both hands so that the handle is facing fore and aft. From there the movement is exactly the same.
Of course, by now you may have read the one or two posts saying the same thing earlier in the comments ...
Coach, you're my hero. I am a few days behind and just did the 30/30 for 15 of pull ups. To be honest it was 2 sets with 13 sets of negatives, but, HELL YEAH BABY. Who says you can not get a work out in, in 7.5 minutes
For those of you asking about subbing a DB for the kettlebell on swings...
The technique is still two-handed. The manner of gripping the DB is a question of personal preference. Many people like to grab the handle with both hands in some sort of overlapping grip. Somewhere around here there's a picture of Grady Mac doing it this way. Personally, I prefer to grab the end of the DB with both hands. In other words...stand the DB up on one end (that end is touching the floor, obviously) and grab the end that's off the floor in both hands, one on each side. I think this method transfers over to the KB better. But that's just my opinion.
PR by almost a minute..
back squat 115# 20 reps
You either grab the handle or one of the ends with both hands and do the same swinging motion. If you grab the handle you overlap your hands.
14:05 as Rx'd
After 5 minute walk on treadmill to warm up:
Run .25 mile on treadmill (2:11)
25 lb. DB Swing x21
60 lb. on Chin Assist, 12 reps
Run .25 mile on treadmill (2:10)
30 lb. DB Swing x21
60 lb. on Chin Assist, 12 reps
Run .25 mile on treadmill (2:08)
30 lb. DB Swing x21
60 lb. on Chin Assist, 12 reps
...had the time so I doubled-up... Yesterday's push-jerks immediately followed by Helen.
Helen as rx'ed: 12:20 (PR by about 37 seconds)
Back in the saddle after a couple days off, was feeling real sluggish...
I modified the WOD and subbed 1 mile runs for the quarter miles...
broke swings into sets of 11 and 10, P/U into 6s...
finished in 38 minutes, coulda been faster I think but still taking it slow...
Helen, I want a divorce- you hurt me!
Rd1 55lb DBx 15
8 pull ups
Rd2 35lb DBx 21
7 pull ups
Rd3 35lb DBx 21
6 pull ups
I thought I might be a little out of shape. Now the term slob comes to mind.
-When you cannot complete a given event do you stay until complete or move on and keep the heart rate up?
Hers 17:58 - 400m, 20#DB x 56 reps, Jumping pulls
His - As rx'ed 14:20, about 27 sec PR.
PR by 16secs
13:08 as Rx'ed.. feeling grea... although I probably won't be tomorrow
ran on treadmill
On treadmill, sub'd 35# dumbell, 1st Helen
first time pullups not on the gravitron.
first 6 each set strict deadhang last 6 jumping to negative.
half a second from the 8's - just a little quicker to the Casio
you're joking about 7:30, right? did the math and cried
nice time anyway
as rx'd in 14:15.
the internet hasnt been working right at work so Im going to have to do todays and yesterdays, tomorrow,,, today did sprints, followed by
100 pushups-pullups-squats-situps-back x
and then some.
looking foward to my date tomorrow..
Doc Jones, I didn't see you on the video
No joke gbass (#78)...Amundson has done like a 7:32 on Helen. Frickin' bastard...if he wasn't such a great guy and all-around quality human being I'd actually be upset.
As rx'ed: 12:19
American swings, kipping pullups. Pullups and 2nd and 3rd sets of swings broken. 2 minutes slower than last time. Still building back after 4 weeks off due to rib fracture.
BW 195 13:00 I think I am getting slower.
subbed 25kg dumbbell swings
11:23 as rx'd
-pr by 23 seconds, but last time I ran on the treadmill. I 'sucked it up' this time and ran outside... brrrr
15:46- had to use 50# db because I didn't have 55's. I did 25 swings with the 50's. The rest as rx'd.
6x6, 6x6, 4x4x4 on pull ups
7:58 3 secs. slower than last time
As rx'd, 10:34 with 55lb dumbell
Greg's got you, but at least you owned Muhammad's time from the other day...
First meeting with Helen:
14:44 (goal was to get under 15)
Also first date with 55# dumbell swings.....wow are they a bitch. Also quite a few funny looks doing those and running straight to the pull up bar.
A Pood is a measure of weight for the Kettlebell = 16kg. Thus, a 1.5pood KB = 24kg = 52.8#
21 * 1.25 pood (45#)
12 incline pull-ups
This beats my previous best time by a little over 2 minutes (Sept 2005).
Been goofing off for 2 weeks. Yesterday I started again. This one kicked my arse.
pull-ups in the shower stall stink.
PR by four minutes. It's great to be a beginner.
When you do pullups on a boat, does your body go up or does the boat go down?
Treadmill 10.0, 9.5, 8.8
Dan you are so right, yhe 55lb DB Swings were killer
# 31, Joshua
A pood is an old russian unit of weight equal to about 36lbs.
So 1 pood = 36lbs
1.5 = 54lbs
2 = 72lbs
I looked "pood" up on Google a few months ago when I ordered a 1, 1.5, and 2 pood kettlebells. There expencive but worth it. Nothing like swinging a whole lot of pig iron over your head.
warning to reader: here come the lame excuses
treadmill kept shutting down so wasted time waiting for it to get from 0 back up to 10 mph before i started running on 2nd and 3rd reps
note to self for future comparison of times: this was done after C. was up all night every 25 minutes with food poisoning - so I was up with him
12:14, used 65 lb. KB and strict pullups. As expected, 400m runs deteriorated into 400m jogs. Down from 13:56 last time, though.
T-mill, 2% and 9mph
Swings - 50lb dumbell
Pull-ups, mixed grip w/kips
cfwu x 3 - pullups.
T-mill - 1% 9.5mph, 7mph, 8mph
Swings - 55lb dumbbell
PU - Kipping 2 & 3rd rounds busted
Sold out the first round, paid for it the second, got my wind back for the 3rd. Not a PR, but run felt great that first round!!
Finished up with kicking practice on heavy bag and stretching.
Did a Fat Helen using 2 pood KB - Failed to write it down and did the runs at the end of the triplet instead of the beginning. 12:39
CrossFat MOD. Meal of the Day
Eat Cheeseburgers, 30 sec on, 30 sec rest,
post total ammount of cheeseburgers to comments.
Something different today - modified grinder from Saturday - half reps + 20 lb weight vest.
~21:56 (hit stop watch on vest)
25 Box jump, 24 inch box
25 Jumping pull-ups
25 Kettlebell swings, 1 pood
Walking Lunge, 26 steps
25 Knees to elbows
25 Push press, 45 pounds
25 Back extensions
25 Wall ball shots, 20 pound ball
100 jump rope jumps
Kegger, as a person of size (225lbs) myself, I'm here to say you are a freak! Pulling down 9mph hauling 272 is Shaq Diesling your way through a workout.
I'm a couple of days behind, will catch-up on yesterday's WOD later this afternoon.
Did a spinning class thismorning - prepping for a cross state ride this summer.
Yesterday - Modified CFWU x 3 (I'm subbing 20 walking lunges for the samson stretch)
Pullups - 30 seconds working, 30 resting for 15 sets.
126 reps total.
Finished with 2 min jump rope, 2 min burpees x 5.
Hit 179 on the HRM and got tunnel vision during the last two burpee rotations.
The secret to avoiding pukie is to put yourself in complete O2 debt!
CFWU x 3 (minus BEs and PUs--added pushups)
1/4 mile run--1% grade 8 mph
dumbbell swings w/50lb db. Last set broken 11/10
pullups--kipping mostly. sets 2 & 3 broken
Three rounds for time (previous 12/12/2005):
C2 500m 1:50.2/1:53.5/1:55.9 (1:47/1:50/1:52) - drag factor 120 bwt=185#)
55# dumbbell swing X 21 swings 21/21/21 (21/21/12,9)
12 Pull-ups 12/7,5/7,5 (12/6,6/6,4,2)
TOTAL TIME=11:09 3:29/3:54/3:46
Slowed the rows down a tad to get through the swings with no breaks, next is to get all the pull-ups...
I found that I tweaked the back during yesterday's workout, so this one felt great...
400m @ 9.5 on the treadmill
55# db swings
pullups as rx'd
goal is to get under 14....barriers to break
17 minutes. I subbed the 400m run for 100 jumping jacks cos all the treadmills were full.
Runs on treadmill
~ 20 seconds slower than last time
Strange workout.The swings were the hardest,12 pull ups almost seemed to be a misprint,surely coach meant 21....!
Anyway 15.34 and it was a good one. I like these Wod rather than the ones like yesterday.
16kg (35#) dumbell swings
I did this one in the gym at my office. Got strange looks.
Subbed 50# DB, no 55#
2:00 splits for the runs on the treadmill (x3)
10:00 to 11:00. I did not have a good look at the clock, but it took my right at 30 minutes to change, workout, shower, and get back to my cube.
10:03, fastest time by 2:30 outdoors. (flurries today!)Last time 9:06 indoors.
45# db swings for 1,2 rds
35# db swings for 3 rd.
Did anybody see Tristam's time? I seem to have missed it...
Matthew 76.7kg, 10.3%. 9:50 (PR).
George: 12:15 (first Helen).
"Hey Coach, where's the aerobic exercise in this program?" Aye, aye, aye...
Just started Crossfit about two weeks ago and then promptly took a break off to fire a pistol requal. Busted out a top 5 score for the detail of 35 guys but lost six days of Crossfit.
Crossfit Warmup X 3
400 meter run at 8mph.
Subbed kettle for 55# dumbell.
Dead hang pull-ups as rx'd.
MAX HR 175
CFw/u - pu's
Treadmill, 55lb dumb.
Have a good day everyone.
11:32 PR shaved off 2min. from last time and still did full KB swings.. Wow that hurt!!!
13:54, with frowns at inappropriate dumbell usage.
9:41 outdoors, kb swings "American style"
11:40 with 8# vest
sub'ed 2- 25lb dbs for KB
all pullups kipping
ran on treadmill
55 lb dumb bell for 1.5 pood KB
what is "1 1/2 pood" on the kettlebell?
Somewhere between 13 and 14 mins, didn't have a stop watch. Started off with some abs, and jump roping to loosen up. After WOD, pumped put 150 pushups, 225 situps. First Helen, She's hot can't wait to see her again.
cfwux3rds pushupsx15 sb crunchesx20 triceps extx10, back extx10
cfwux 3rds pushupsx15, sbcrunchesx20, tricep extx10, back ext x10
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
this time as rx'd 16:37
10 single pu's with 25 weight to finish
Meyer 15:06 as Rx'd except subbed 50 lb Dumbell for kettlebell and ran 8x down and back in small gym. Improved time by 1:06.
godfrey got a little slower- 16:30 but she's 6 months pregnant!
I started this last week from friend's advice. I love these workouts!
Body weight: 315 lbs. ~30% body fat. Prior powerlifter. Always worked out. Just didn't push myself.
Warm up Walking for 2 min
7.5 mph for 2:00 for 0.25 miles
12 assisted pullups (~160 lbs pullup - Gravitron)
21 reps with 55 lb dumbbell
Walk for 1 min to catch breath
7.5 mph for 2:00 for 0.25 miles
12 assisted pullups (~170 lbs for pullup- Gravitron)
21 reps broken up into 12/9 with 55 lb barbell
Walk for 1 minute to catch breath
8.0 mph for 0.25 miles
12 jump pullups (5/4/3)
21 reps with two 27.5 dumbbells (like this method the most!)
This took me just under 18 minutes total with all of the movements around the gym - I will try much harder next time!
Walked for ten minutes for cool down
12 more assisted pullups @ 200 lbs for pullup
20 lb dumbbell, jumping pullups, 24 minutes
15:18 Almost joined the Pukie club after first round and a half! Had to get a drink and walk it off. Been doing CF for about 5 weeks now, excellent improvments on my pull ups!
400m paced-out shuttle run (100m int) in a field.
2 25lb dumbells for swing
good luck stuart R - look forward to seeing your progression
stick with it and go hard
Should I use one hand or two for the cheeseburgers? Should these be 1/128 pood burgers or should we go light?
Just taking a guess here based on college experience...maybe 10 burgers. The first 4 rounds would be glorious. The last 11 would be harsh. Might finally meet pukie. I think I'll leave this workout to the pros.
Ed (Comment #115)
Dumbell swings attracted some very strange looks from people who normally see me doing CrossFit workouts in the company weight room.
They were in there before me and still there after my shower. How can they think I'm weird?!?!?
Matt Townsend, (comment #16)
I am currently living in California but will be vacationing in Melbourne with my wife, who is from the area, for approximately 3 weeks. I would love to check you guys out.
Chris J. My thoughts exactly!
Pete, we work out at Recreation Gym in South Yarra. We do most of our runs through Fawkner Park and the Botanical Gardens. Amazing how many people are out there at 630am on a weekday.
Hope you can join us one time. :)
DJD. Great stuff. We're close to the city, about 5kms away in South Yarra. Give me a call when you get here. I'm on 04 1122 0277.
We tend to meet at the gym at 6:15am week days, but I'm sure we can work something out if that's a bit difficult for you.
17:23 as rx'd... used 60 lb assist on gravitron and pull up sets were all broken
Helen as Rx'd
55 db used.
lost time on run.
utilized the wounded turtle technique.
First date with Helen. Not a very nice lady. Our date lasted only 12:30.
and those damn pullups.
I'll get you next time my dear....and your little friend pukie too...
Did Standing shoulder press/ wtd. pullups 8x2
165 1.5pd KB w/10# chains
Took a little bit more rest, and got the last set. Pretty happy about that.
Still on a business trip in Indy. Performed the following WOD at the hotel gym.
Three rounds of the following
1/2 mile run
21 dbl swings with two 30 lb dbls
Took about 19 minutes.
First time doing Helen
I think my block is more like 500-550 Meters...
Used 25lb dumbbell for kettlebell swings
Dead hang pull ups broken as follows:
Pounding headache started during second round, probably the closest yet to puking. Ugh. Movements felt strong, felt like cardio was the rate limiting step. Still Fun!! :-)
Thought I'd bust 12:00 on this...until the 55lb db swings - jeepers! 12:50 with some breaks in the swings and PUs.
Jazis. If I don't look like this guy:
when I wake up tomorrow, this WOD hasn't done its job.
That said, *great* stuff. I love these types of workouts. I also love the looks I get while doing dumbell swings. . .or the looks I get while doubled over just after dumbell swings. . .
And if some of the times posted here equal "fit" then I'm definitly. . .not there yet.
Am I the only one who wants to throw up during the WOD, but feels the desire to do it again later in the day? Something about not spending 2 hours in the gym is still taking some getting used to.
thanks for the invite! I'll be sure to give you a call while I'm there.
12:33 (PR by 1:18)
429 meter run
35lb dumbbell swings
How I hate and love Helen. First time. She wasn't gentle. Yet, I'm smitten.
Treads on first floor. Fiddy-fibe pound dummbbell swings and Gravitron on second floor.
I'm happy with that time, considering.
Finished with 3x8's of OHS and push jerks ... Oly bar only.
2 for one today
3x135 2x155 2x175 2x185 1x185 1x185 1x195 1x195 1x195
cleaned weight each time, last 2 were a little of balance, with better technique could lift a lot more
then on to todays WOD
22:11 as rx'd with 55lb dbell
bw 265 and dropping
11:03 55#db swings 21/21/14&7, pullups unbroken kipped, runs 1:48 1:56 2:00
Last time 13:08
time before 15:27.
8min 10 sec as prescribed.
all runs at 11.5mph on treadmill
spent almost as long in a heap on the floor afterwards.
today has been a great day.
On the training front despite being in something of a cold sweat all day about this session (Helen and Fran do that to me like no other sessions) I got myself a PR by 10 seconds (I even got a quicker time than Matt G although I confidently predict that he just forgot to mention that he did it in a 20lb weighted vest!).
14:08 subbed 2 min bike for runs, and 2 x 15# clubbell swings for kb.
35# dumbell swings unbroken, pullups first set unbroken, the rest broken with an ugly kip.
runs on treadmill
55lb DB swings
Completed 3 rounds for time of "Helen" in 15:22:93
Matt: subbed 1 mile for 1/4 mile, didn't time
subbed 30lb db
used gravitron -46lbs
400M run in field
as Rx'd, completed in 9:54. Should have stretched first. Ouch.
then did the Push Jerks.. then ran a mile.. tried to stretch out my groin.
In my frenzy, I stupidly did 21 pullups for the first round. Otherwised as Rx'd
did not know if I could do with 55lbs so did 45lb dumbells. this work out still hurt bad time 15:55
as RXed 15;50! Good freakin' lord! There's nothing like CrossFit!
Felt good today, lost a little time running from tread to weights to pull-up bar. Still gasping for air. Great workout!!
21 db swings (30lb)
12 pullups (jumping)
Run was out gym, down hallway, outside, around track twice, back down hallway. Probably more than 400m.
Did 5lb more on db swings than last time...definitely felt it!
Pullups were jumping (rather than feet on platform).
Even with heavier weight, still cut 1:47 off time from before (16:06). Very tired today. Doing 141 pullups yesterday definitely didn't help today! (Catching up from previous WODs).
11:40.2 with long ass walks between run and swings.
23 min flat, Im happy with that, had to run in between the track and weights!
Treadmill would not increase past 10 mph.
Ran around the parking lot for around 400m - used that USA map program to figure that out, very nifty tool.
KB swings as prescribed, mixed grip pullups deadhang. All rounds of running and swings unbroken, pullups broken.
Chris J (Comment #153),
Another Chris J? Sigh. Guess it's time to upgrade to a full name. Tell me your last name is not Jordan! I haven't seen you before so welcome!
Fight the urge to do the WOD a second time. It doesn't pay off. Be sure to post your time. After the workout if you have more energy practice gymnastics or something. You'll get bonus weird looks by walking on your hands across the gym.
Slowest of the bunch: 25:00
Combined Crossfit/max effort power clean, push jerk day
205 for 3, hang clean
225,230,235 each for doubles
240,245,250,255,260, each for singles
Felt strong and solid on all lifts. Achilles tendon was a small factor, on the dip and drive.
Pound for pound the same weights as I did Jan.5/06
18:50. ~ Four minutes better than my last time! Modified as follows (same protocol as last time):
440 yard run on treadmill
45 lb. dumbell swing
12 pullups on Gravitron type machine (getting better but still using some assistance)
Finished with pulls:
95X5, 115X5, 135X5, 135X1 (gassed)
Rehab: Single leg SLDLs for left hamstring with DB. 45X8, 50X8, 55X8
excellent workout! jack
Back Squat 275x2,295,295,295,295,295. Form coming along a little better.
14:57 of exquisite pain with Mistress Helen. Funny thing about doing squats first, I'm pretty sure it made Helen even more angry. I guess she doesn't like to be kept waiting...
runs on treadmill, 1% incline, 9.5 - 10 mph
55 lb DB for swings (to at least head height)
pullups palms parallel, kipped (not well b/c most on a gravitron with the bar out of the way but no room to swing; gym needs a couple of bare pullup bars)
best time yet; went in feeling like hell and not having done pullups for a couple of weeks after tweaking a lat, so I was happy with the time
did the swings and pullups upstairs where the treadmills are, which accounts for the time savings (12:41 last two times).
lost some time my last round trying to get a guy who was about to use the last treadmill but was still tying his shoes to let me do a quarter mile; me: do you mind if I run a quarter mile, really short?; "uh, no, ask her" (points to woman 15 min into her like awesome slow fat burn cardio workout), c'mon, a quarter mile, just a minute and a half! (breathing like a freight train); "no, I've been waiting a long time" (right, I used it my previous round and another was open then); c'mon, man, a QUARTER MILE, OH-POINT-TWO-FIVE! "no, sorry, ask her"; then another treadmill across the room came free, and I took it.
When I left 15 min later he was running at about 6 mph, getting that good fat burn, I suppose.
freakin' med students
first "helen"..7:58 as rx'd
12:10 only alteration I did 1min 30s of 8 count body builders in replacement of the 400m per set. already do two runs a day and with my marathon less than a month away figure i can take it easy on the sprints. i'll get back to them after the race.
15 minutes. Injured my left sternoclavicular joint somehow. Hurts like hell. Don't know how long this is going to take to get better....damn!
just starting crossfit at my jiu jitsu school, i think this is my 4th or 5th workout, trying not to kill myself from the jump
first 12, half of second 12 pullups were jumping, second half and last 12 were from a box, my pullups are REAL weak, others as rx'd
17:53 as rx'd.
Easily lost 5min going up and down in the elevator. 1st set of DB swings was unbroken. All pullups were unbroken with minimal kip.
Modified: 28:00 minutes
Runs on treadmill with 1.5% incline. Sets done in the order rx'd but recorded like this for space:
400m 9/10/10 min pace
50/30/30 lb DB swings
Jump/neg pullups (12)
Kicked my butt. Very disapointed in run times, have really fallen off. Met crossfit just in time I think.
Had to sub 40 lb dumbell for KB's due to my cheap ass Fisher Price dumbell set only being big enough to hold 4 10lb plates at a time on a dumbell. Other than that, as RX'd.
Subbed 55 lb dumbbell for the swing, and 1:20, 1:30, 1:40 on the elliptical for the 400m.
15:00 as rx'd, all unbroken, A.M. and I have a mutual hatred for the elevator.
subbed 100 jumping jacks for the runs
subbed 37# backpack full of books for the 1.5 pood
7 strict-5 kipping
6 strict-6 kipping
5 strict-7 kipping
forearms are done
17:23 w/ 55 sec db sub vs
18:42 on 12/12/05 post hernia surgery 9/1.
18:03 on 8/16/05
19:14 on 7/11/05
22:27 on 4/1/05
22:48 on 1/11/05
23:18 on 12/13/04.
10 min ellip w/u 14/14. 500m row 2mins. max hr 172, avg hr 127.
400m runs outside
kettlebell swings 16kg x 21
asst pull-ups (green band) x 12
all unbroken bw355 time 16:36
9:12.1 as prescribed.
53# kb swings overhead (american style). last round of pullups broken. about 15 sec slower than my best, but felt solid.
added HSPU 4x5
As Rx'd: (w/ 55 lbs. DB swings)
Russ - 11:47
Justin - 10:08
as RX'd 10:06. Beat PR by over a minute and a half
Total time: 11:46
R1: 2:12, 0:53, 0:26; total: 3:31
R2: 2:43, 0:58, 0:27; total: total: 4:08
R3: 2:48, 0:52, 0:28; total: 4:08
All sets unbroken.
Running done on treadmill at max incline.
Improvement of 15 seconds from previous best of 12:01 on 2005-09-21.
snatches up to 75%1rm
Notes: subbed rowing
Then 2 hours of MMA
Notes: subbed 25lbs dumbbell
Lots of travel time around the gym, but got it done in about 24:00 (I had to wait about three minutes for a couple of guys to chat at the chinup bar).
50# dumbbell, runs on treadmill, gravitron, like to died. This gets easier, right?
Helen destroyed my world and I loved every second of it:as Rx'd
DO YOU WANT TO BE INSPIRED?!?
What a learning moment. Again tonight, my two daughters showed me what it is all about. Bethany (almost 9) showed tremendous athleticism - finishing Helen in 12:03!!! (Quarter mile run, climb stairs to gym for 8# dumbell swing x 21, rows x 12, all 3 sets). She blew us away! Then Charissa, (age 10) with a bit less natural athleticism, hung in there when she wanted to quit and finished in 19:50. Dad (me) age 37, BW 258, old Navy Rugby guy who's gone to fat a bit in the last few years, did it in 21:07 substituting two 25# plates for swings (not easy at all) and 135# lat pulls on a frictiony old machine. Not really proud of my score, BUT. Younger daughter ran a fourth quarter to encourage older daughter. Both encouraged me on the last few swings/pulldowns. One daughter showed talent, the other heart, then they proved they were for each other and for me. With kids like these, I have no excuse not to try my best. Helen knocked me over, but my girls blew me away. Thanks, Crossfit!
New PR by 48 secs.
WOD as rxd 15:20 subbed lat pulls for pull ups,85lbs,used 25lb weight for kettle bells.Have been recouping from a pulled muscle and am well on the mend but still taking it easy till I know for sure its healed.Thanks D.J and your friend Steve for all your help.
Had to adjust Helen (due to a lack of some equipment)
12 45lb D-Bell Swings
3 rounds 10:07
Jen Sub 30# DB and 50# Assist PU: 11:45
Paul Sub 45# DB: 11:00
ran 400's on treadmill (left treadmill running at 11.0 miles/hour and just jumped on)
used 55lb. db for swings
14 minutes, no second hand
1st time timed.
15:45 as Rx'd Then did bench press 155x3;170x3;185x3 and 190x3 (bw:170#)
C-Shift Engine 6
500M Row instead of Run
20L/20R KB Swings @ 32kg instead of 24kg swings
Finished in 17:15. All pullups assisted and broken into sets of 6.
12:40 with a 55lb dumbell and a treadmill.
in the case of helen, the treadmill actually slows you down just trying to get the tread up to a fast pace.
looking forward to angie tomorrow!
First time posting - new to crossfit and loving (hating) it! 19:31
CF Warmup 5x5
Burgener WU + assistance ex. x3
No KB, subbed 25lbs plate
Jumpstretch assist pullups
Subbed hill sprints for 400's
Did first ever cross fit WOD today. Sub 25lb dbs for the KBs and used weight assist on the chin ups. Took 13 minutes.
Felt ok after so I did the WOD from a few days ago 20sec on /10 sec off thrusters for 15 intervals. Used a 20 lb bar since I'd never done the movement before. Even with the 20 was dying at the end and limped home.
cfwu x 3 - pu
sub'd 40lb D-Bell Swings
1 pd KB
better by 1:24
Treadmill @ 1%.
KB swings unbroken.
PUs assisted with green band, last two sets broken.
pu's broken 6-6
kb's broken 15-6
lost around a minute in second round due to treadmill malfunction
10:42 I almost met master pukie himself. I guess going to eat cold stone icecream for dinner with the kids was not the best idea.
Subbed 35lb db. Next use 40lb
CFWU x3(-pull-ups, + ball push-ups)
We subbed bike for 2 minutes on 14 resistance for the run and 55lb DBL for KBL. Did the bike due to on going knee. That and the fact the gym was insanely crowded again. Pull-ups were 1/2 strict and 1/2 kipping. KBL swings unbroken.
Get some, Go again!
Gale- No worries mom. Glad to see you doing better.
Just looked at my last score. That was 1 minute slower this time. I need to get my knee better so I can actually run again. This bike crap is slowing me down.
Three rounds for time:
Run 400 meters
53 pound dumbbell swings, 21 reps
11:27 subbed 1 pood k-bell (was skeered of the 1 1/2 pood-should have used it anyway) and elliptical trainer for runs (still nursing the plantar/heel injury, will be glad when i can run again without being hobbled for the rest of the day)
joeyd: 11:34, subbed 1 pd for k-bells, all else as rx'd
almost 1 min faster than last time - but this time used 55lb DB instead of 30lb. I'll take it!
Daniel- as rx'd 12:31
Matt- 50lb DB 13:43
Jim R.- 200 run/20lb DB/6 PU 15:00
Tony- 30lb DB 13:30
Yuka- 20lb DB/gravitron PU 13:35
Alternated grips each round: chin, pull, chin.
AK: 13:47 (5 pull-ups each round)
LB may have run a bit further than necessary...
Side note: Looks like lots of people posting their first times today. Congratulations, hope the Kool-Aid stays down. *Grin* I'm by no means a Crossfit expert, but I think that people that are still on the admittedly very steep learning curve have something to offer to the new converts. The vets are good long range targets, but for somebody who struggles to do 5 unassisted pullups in a row (namely fat buggers like myself), their performances can seem unrealistic, unattainable, and can serve as excellent excuses to quit.
I did Helen today. Another side note: once you've been doing Crossfit for a while, you don't notice the oasis of humor contained in that kind of comment. In fact, I'd venture that Crossfit diehards are waiting for the actual hard content that follows- "You did Helen? How fast? Did you puke? Did you do her harder than last time?" without any trace of irony.
Okay, so I did Helen in December of '05. I was new to Crossfit, and didn't know how unfit I was. I started with 40 lbs assist on the pullups, and had to increase it every set just to finish. 21 minutes.
Today: 13:58, 28 lbs assist (BW 218, pretty close to where I was in December, and made up of a very different composition: more muscle, less fat)
If I'm tracking this correctly, I've hit 4 PR's in the last 6 workouts. Only thing holding me back on the other 2 was that I'd never done them before, ergo it can't count as a PR.
Thanks Coach. Can't wait for tomorrow, and the day after that, and the day after that, and... well, you get the point.
Did 25 kettlebell swings instead. Forgot the number. Ran up and down in a busy gym and had to get tradmill going. 14:00
First Helen. Back in CF mode after a week-long biz trip accompanied by the flu. 400s on treadmill. Subbed 25# db for kettleball; 40# assist on PUs (bw approx 135). PUs broken second and third sets. Tomorrow's WOD looks beyond scary!
Bike, abs and stretching for cooldown.
First time doing Helen. Last time I try to work out at the gym right after work. All treadmills were full the entire time and the pull-up bars we're hit and miss. Total time and subs as follows:
Total time = 19:13
Bike 2:15 (simulate running at 9:00 pace)
21 55# DB swings (unbroken)
3 pull-ups w/ no assist
6/3 pull-ups with 52# assist
Bike 2:00 (simulate running at 8:00 pace)
10/11 55# DB swings
4/4/4 pull-ups with 52# assist
Bike 2:00 (simulate running at 8:00 pace)
11/10 55# DB swings
6 pull-ups with 52# assist
6 jumping pull-ups
Pack workout at BX
3 rounds for time
10 HSPU or 20 Shoulder Presses
3 muscle ups or 15 Pull ups and 15 dips
I did the pack workout with 25# shoulder presses and pull ups/dips.
*&%^$#*!!!!!! That kicked by butt soooo hard.
However my first sprint took 1 minute flat. That is a personal best for me.
400m Row for Run
otherwise as Rxed
20 mins. as rx'd (sub 55# DB for KB swings)
Ran on treadmill (6.7 to 6.5). After first 400m, thought I was going to smoke this thing. Then, did 21 KB swings and my chest almost exploded! All PU's kipping.
A disappointing 17:21 ( I think the 3 hour grappling seminar with Eric Paulson was a factor )
A cruel icey head wind on the loop back. Brrrr.
KB swings went well, but I was a little tentative on the new pull bar I'd put up an hour earlier. The epoxy resin I used to fix one of the brackets was sending me high. Ho ho.
as rx'd with db swings at 25kg (55lb)
first helen...and the swings were the limiting factor
personal note: leave t'mill running and add incline next time to increase intensity, reduce start up time.
BW: ~110kg (242)
1st time on Helen, taking my time - voluntarily when running, forced when doing pull-ups (using every variation I could think of). Subsituted 25kg dumbbell 4 kettleball swings.
As I did not have a means for running at the club, I swapped in 2 minute run on eliptoweenie machine. First set of kettlebell swing with 45lbs, remaining two with 55lbs. I broke set on third pullup set with 10+2 to finish. I boarderline over extended myself. Great workout.
100 x 3punch combo's on heavy bag
24kg DB Swings
Not included in time is a 10 minute break after Round 1 to get rid of cramping in hammys.
Used 45 lbs dumbell
WOD = 10:30
11:39, 1:22 improvement over PR
AM - Tabata Squats = 12
used 55lb dumbell
9:13 (PR by 2:50!)
About 20 minutes.
Pulls still my weakest link (all sets broken), so I started doing sets of just hanging from the bar after workouts to improve my grip strength and endurance.
Forgot to mention that I used a 50lb. db. for the swings.
"You did Helen? How fast? Did you puke? Did you do her harder than last time?"
Just read this comment (#242). The hilarity of comments like this never really occured to me before! Thanks for making me spew my morning coffee!
Did this early Friday morning and I usually workout in the early evenings. Probably effected my time a little on the runs.
Did 20 minutes of joint strength and then rowed 1000 meters easy then....
16:07 as perscribed.
First time with unbroken sets on both swings and pullups!
Scaled for equipment available at home:
1pd kettlebell and pullups on rings- 9:12
Wife subbed 25 squats for run and an 8kg kb for swings with jumping half-pullups- 10:15
Rested 3 minutes then max situps- 90...2 minute rest, max pushups- 75. Wife: 26/16.
just need to run faster, swing faster, and pullup faster and I will get under 9m...haha...
23:47 as Rx'd
Three rounds for time:
Run 400 meters (on treadmill)
55 pound dumbbell swings x 21 reps
12 Pull-ups - 1st set were unassisted(palm-to-palm grip; broken 8 & 4); 2nd set assisted w/40lbs. (pullup grip); 3rd set unassisted (palm-to-palm grip; broken 8 & 4)
...my heartattack rate...errr...make that "heart rate" hit 185...had to take a break
Work out as rx'd:
Did the Push Jerk WOD then Helen
w/20# vest; 9:49
Sub'd 2 min of tabata plyo/bag and 55# db for kb
The really good news was how light the db felt after PJ
Compared to last Helen of 9:40 that seems good. Last Helen (no vest) was 1:45 of j rope for run, but done in gym so more transition.
subbed dumbell for kettleball; needed some assitance on pull ups
18:16 PR despite having all of the treadmills taken at one point and my dumbell swing area occupied mid WOD.
runs on hamster wheel
sucking wind big time. lost 34 sec since last date. :(
8:08 as rx'd.
10 seconds slower than last time.
Grabbed the db Matt G style(from the end). Like he said, it works much more like a KB this way. There did seem however to be a much higher chance of an unexpected launch across the gym floor.
11:37 - (but had to use pull-up assist machine and since this was my first date with Helen, only used 40lbs. dumbell for swings).
First week of Crossfit, first time doing this workout, 14:30. Couldn't get to a pullup bar, but substituted 25 pushups and 45lb dumbbell on the swings. Any advice on pullup alternatives when no bar is available? Did leg throwdowns with a partner after, lower back was screaming!
subbed rowing for running
total time of 16:40, subbed row for run, my coworker absolutely loved it!!!
45# dumbell instead of KB, runs on treadmill.
500 m row
o/w as prescribed
subbed 35# db swings
My brother, Joe, had a time of 15:40 on this one. One minute less than mine, but he didn't have a two floor stairwell to contend with either.
Last "Helen" as Rx in 20 min
This workout completed in 18:02 new PR.
Second and third set broken but all completed as Rx.
As Rx'ed 11:49
Run on Treadmill
14:41...beat my last time with helen by more than a minute...
Vanessa- 13:38 w/ 35# dumbbell swings and jump rope 2nd round for 2:30, rest as Rxd.
Ruby- 14:34 w/ 25# dumbbell swings.
12:08 as rx'd
Thought my previous best was 12:29. Turns out it was 13:29. No wonder that felt so bad.
- 45lb. kb
-ran .25mi on tread
Had to do this one with Helen since I did'nt do it on the Rx day. 15 min. with Row subs. 50# db swing.
As rx'd: 11:47. 7 secs off PR
Last night: front squats 5x45/65/80/95/105/115
In between sets: clubbell variety; 10# mills 20/20/20/20, swipes x 25; 15# mills 20/20 (in 5s); swipes x 20; 35# shoulder casts: 10/10; hammer throws 7/7
Ran 1 mile
CFWU x 3
Squats: 3 sets, 10 x 55lb
Deadlifts/Rows Combo: 3 sets, 10 x 55lb
CFWU - pulls
400 m run
21 x 45 lb subs
12 pulls (all broken - sets of 4)
sub two 25# weights for 55# KB
first set unbroken
last two KB swings broken once
wu=20 min eliptical two peaks level 9
cfwux3, 3 pu's
.25 on treadmill @ 8.1
55 lb. DB swing
Down 56 seconds from December, but not as brutal.
Pukie was waiting outside ready to come in after the first round. After 5-10 minutes, I talked him into going away.
25lb dumbell swings instead of KB
1 - 5 normal, 7 negatives
2 - 12 assisted
3 - 12 assisted
Total time - 37
15lb dumbess swings instead of KB
Pull-ups - 12 assisted each round
Total time - 21
15:32 as RXed
First time doing a lot of reps with the new 1.5 pood KB - they're quite a bit harder than the 1 pood. 1st set unbroken, 2nd 10/11, and 3rd 13/8.
Pull ups all broken, usually in 4s, others in 2s.
Played Basketbell for 1 hour, then
9:15 as R'xd
:12::39; 30 second improvement... sub 500m row for 400m run.
As rx'd in 7.42
A pb by over a minute.....just had it today!
Just over a year into CrossFit and want to thank the great athletes here who have got me to where i am today....THANK YOU.
Karl Steadman (UK)
Only had 50lb dumbells at the firehouse.
19:28 First time w/ Helen. Used 35# for swings. This marks the end of my first month on CF. I am a very happy 48 y/o, 6'2" 168. I love the randomness, the WOD is the highlight of my day.
First time with Helen
Ran .25m at 10.0
55lb DB swings 21/(11/10)/21
First Helen: 17:05
I was in bad shape after this one. I was in the locker room tasting blood and spitting into a drain for 10 minutes...
I really hate running. And you know what that means: More running needs to be done.
15:51 as Rx'd.
1:40 faster than last time.
run 1 2:29
run 2 2:18
run 3 2:49
Swings unbroken - 35# dumbbell
Next time I'll have to shoot for unbroken pull ups. I was going for sets of 6.
15:46 Run Uptstairs on track back down to Weights and Pull-Up bar each round.
Round 1 4:36
Round 2 7:44 got drink at bubbler
Round 3 7:02
Total 19:23 btw 130lbs
First Helen 11:26 with modifications
done at the "Dragon Park"
400m run - must have been short. First one was 78s and I'm not that fast (yet)
subbed 30# DB - all I've got at home
PU - all kipping, broken - mix of chin up and pull ups.
Since I thought the run was short - did one more lap - total time 13:06
My first outdoor CF. Afterwards, it was quite pleasant laying in a sweaty heap in 40 degrees under a cloudy night sky.
subbed 400 meter rows and 35# DB "Helen" in 16:42
24 kg. dumbbell swings
Finished two rounds, Run 400 meers, and 15 dumbell swings, but dumbell was too heavy and previously lower back pain won.
Here are my results.
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) (24kg dumbbell)
12 Pull-ups (20kg assist max)
Much better than my last attempt of 30mins
Time = 14:48
Andy (bw = 198lbs):
Time = 24.58 with 1 1/2 pood Kettlebell
All broken sets but EXCELLENT effort!
Matt (bw = 180lbs):
Time = 23.55 with 1 pood? (35lbs weighed it) Kettlebell
All sets broken but EXCELLENT effort! Almost met Pukie...
55 lb dumbbell swings
treadmill at ~8mph
mix of pullups but mostly 30-40lbs assist
and out of order - did swings 1st, ended with run
2:00 jump rope
50 lb. dumbbell swings
3 rounds of..
2:00 minutes jumping rope
25 lb. x 35 swings
CFWU x 3 (Mod: only 5 pull-ups per round)
2nd date with Helen (Subbed 400m row for run)
11:37 (2:22 faster than 1st time)
Last done 8/16/05 in 13:59 (1st Date)
Sub 55# DB
lost time going from indoor track to weight room
Team Emerald Coast
sub 20lb dumbell
assisted pull ups @ 90 lbs
was a little hung over so very happy with the time.
Treadmill slowed me down, again
45lb db, which was plenty
very lightly jumping pullups
did this Saturday but didn't post b/c internet out
Played football on Sunday and did not get tired once. Thanks CF!
As rx'd 14:16. Killer!!!!!!!!!
made error only did 12 swings w/55lbs
13:05. Did swings with 45lb. Ran at 10.7 mph on treadmill first two rounds; had to slow down to 9 mph last round.
CF WUx3 ( without pullups)
19:54 ( slow I can get get it under 15 )
Runs on treadmill at 8mph on 1.5 incline,
Sub 50#DB swings broken 11/10 all rounds
Pullups, Broken ( all dead hang , because I still can't kip).
Better late then never!
As Rx'd 15:29
used 53-lb db for swings
Three rounds for time:
Elliptical trainer, 0.25 distance @ "16" setting
25 kgs. dumbbell swing
Messed up on the pull-ups reps.
Did it with 45lbs and finished in 14.26. Next time full weight...
14:08 w/ 35# KB
PR at this weight -- last PR at this weight was 16:25 last May.
All-time PR: 15:51 with 45# KB a month ago.
run at 1% incline, 8mph
A bit longer than last time because of tight hamstrings...(remember to stretch better!)