happy thanksgiving
to any other canuckers out there

dont know if the turkey will mix well with "Helen"

The Boston Certification was =amazing=.

I was very impressed by the level of detail given on the fundamentals and their progression into the more advanced movements.

Thanks to Coach and the trainers for the great combination of knowledge, sweat and fun.

Boston Cert was terrific.

Thanks to CrossFit HQ for the opportunity to help out in any way possible; to the head trainers for leading the way; and to the participants for being teachable and putting it all out. Great job!

8:45. last was 9:45. this crossfit stuff kinda works, i guess. Marines can't get enough of it!

COOL!

I know what to expect tomorrow morning! I'm a sailor and can't get enough!...crossfit that is!

Just home from the Boston Cert--what a fantastic experience that was. Crossfit does not only "mess you up", it also gets under your skin. And the cert is such an opportunity to absorb priceless information and practice.

On the way home from I kept thinking about Coach's question--how to improve the Crossfit program. And I came upon the ultimate idea: clone Coach Glassman and put one duplicate in every affilate center!

Coach, as always, this has been a fantastic experience--the radical common sense, the immense positive spirit, the joy of doing something that is so good and so on-the-edge. Thanks for everything, and thanks for the wonderful team--Nicloe, Tony, Neal, etc etc. all the CF heroes and heroins. See you soon.

Fine looking crew in Boston! Looking forward to my turn in 3 weeks.

Back from Boston and my wife has already had her fill of my jabbering on about all the crazy stuff we learned and did. What a blast!

Sorry I had to leave so suddenly. The cab showed up way sooner than anticipated. So, let this be my farewell and best wishes to everyone at the cert.

Looking forward to working with this lady tomorrow.

14:09 as Rx'd

Very slow but then it's been a long winter hibernation for me.

Just a quick note that the Boston certification was a great experience - both personally and educationally...

What a great community - Thanks to Coach, Nichole, Tony, Neil and all the other CrossFit trainers for the wonderful experience.

Also, a big Thanks to Jon and Sammy for the great hospitality! We appreciate it beyond words.

Thanks Coach!!!! Thanks Neal!!!! Thanks everyone!!!!

The cert was so much fun. I always learn so much from Coach, Tony, Nicole and Carrie. It's such a great learning experience and wonderful opportunity to put faces with names. Also I love watching all the superstars in person: Lynne, Kelly, Greg and Nicole. Truly inspiring.

Thanks again!

To the entire Boston Cert Crew (Coaches and fellow students), I am humbled and excited to be a part of such an altruistic group.

Favorite Quote of the Cert--"Have fun screwing up...it means you are removing your ego from the problem"
--Coach
Coach, it is fun to watch you levitate mentally and spiritually in front of a class.

EC, thank you for being such a wonderful hostess to a bunch of knuckleheads like us.

Marcus

17:32
almost a minute slower than last time.

whew - that was a long drive... but the weekend made it worthwhile thanks to everyone that attended.

coach: your ability to develop and articulate such complete thoughts on any level, combined with your very approachable down to earth manner never ceases to amaze me. i'm stinkin jealous! thanks again for sharing and staying true to your ideals. you (and your crew) are an inspiration.

greg a: it was an honor to meet you. you're an awfully nice guy for someone with so much intensity. can i drop your name if i ever get pulled over in santa cruz?

boston area cfr's: i was impressed by your dedication to the cause. keep up the good work.

neal: thanks for everything, brother. i owe you big.

Joe Celso

If you have to do DB swings do you do 21 each arm or 10 with one arm and 11 with the other?

#15 jon - hold the dumbell with both hands and swing it like a kettlebell. squat down a little bit with the weight between your legs, squat low enought that you don't damage yourself but not so low that you are doing a full squat, then standing up propel the weight above your noggin. rinse & repeat. personnally I do 11 with my left hand completely on the dumbell and my right covering it then 10 with right hand on dumbell with left hand covering it.

As rxed- 7:25

haha wait! my bad, 8:15

7:25 was my partner/victim for today.

Can someone tell me how to do the dumbell swings. They have a full set of kettlebell's at my gym but they only let you use them if you pay for a trainer. The difference between a kettlebell and dumbell is that you can grab a kettlebell with two hands. are you supposed to alternate hands with dumbell?

#19 - justin - wrap hand #1 around the dumbell handle with the bottom of your hand as close to the end as possible. next place the crook of hand #2 (the fleshy area between thumb and index finger) above the hand #1, now close hand #2 around hand #1 and start swinging.

43 158 5'11.5"

Helen

last time 16:30
this time 11:18 (as before subbed 44lb dB)

I love you coach!

Not like that, you understand.

37 y/o
bw:227
as rx'd 14:53

11:50 as rxed. Have been off crossfit for a couple months, last time I did Helen it was sub 10, so lots of work to do.

9:00
Subbed 500m row for run

11.44 (should have pushed the 400s more)

11:23...with rowing

20:27

1/4 mile on treadmill instead of 400m
55lb dumbbell swings

Had to do assisted pullups, but I'm using less assistance than a couple of months ago.

16.39
Subbed 20kg db swings.

Wow, I can hardly believe I'm awake...sorry I didn't get to hang out for one last night with you guys, but I hope I was able to truly express my complete and utter amazement and apreciation to Nicole, Tony, Coach, Greg, etc. etc. etc. for everything. I never come away from my time with you guys without feeling honored to have been able to meet again and become more a part of this awesome community. Neal and the rest of the Crossfit Boston crew, thanks a TON for the use of the awesome facility...perhaps I'll be able to come back and enjoy it with a bit more time! When I do, we'll go over that roll (remember TUCK your chin ;)

To all of the trainers and trainees, you guys made this weekend what it was. Excellent mix of intelligence and guts...crushing the learning curve while at the same time crushing yourself with true Crossfit-style heroic efforts!

Until next time! :D

Did the exercises in my best time of 3mins 9seconds.

Subbed 45# DB
Pull Ups all broken in 3's

10:30

Ouch!

Achilles is swollen and sore so can't run, any suggestions for a switch for the 400's?

Still on my 50% volume cut.

Sub'd the following:

200m run
1 pood KB swings 12 times
6 pullups

I thought I was still moving but after looking at these times I would have sucked it if I had done the whole thing as rx'd.

5:09

Comment #31, Dan, did you forget two of the 400's or all of the swings/pull-ups? 3x400m in 3:09 would be a world class effort by itself!

The world record for the 400m is 43.18 seconds by Michael Johnson. Even if you ran all three 400's at a world record nearing pace of 44 seconds that leaves you a total of 19 seconds per round to do 21 kettlebell swings and 12 pullups. Not likely. Why even post a time if it isnt legit? What could you possibly get out of doing that? Just wondering.

BW: 167
"Helen"
Did 400's on treadmill at 2% incline. Actually did .30 miles on the runs because I didn't start the mileage until the treadmill reached 12mph, by this time I had went .05 miles. Clock was running the whole time.
Time: 9:21

12:56. Only sub was rowing for running, and girl weight for the KB swings (35#) otherwise as prescribed.

Hey-

I went to an OctoberFest party yesterday afternoon and took second place in the keg toss with a height of 22 feet,... my best is 23'.

Then I threw 30' in the sheaf toss which ties my PR. That's a long way up there and you really have to hit a perfect parabola for the weight to clear over the bar.

Xtra: tabata beers and haggis till dark.

I'll do helen after a few extra cups of coffee this morning.

-K

Wow ... CrossFit's commitment to excellence is nowhere more evident than at a certification seminar.

An absolute blast and tons of great information. Neal and CrossFit Boston ... well, what can you say other than "awesome".

Thank you seems so inadequate, but THANK YOU Coach, Nicole, Greg, Kelly, DJ and all the other trainers and participants.

9:32 - as RX'd with 52# kb. No breaks on anything.
My second WOD while visiting Lynne and Stan in beautiful New Hampshire.

The first and second runs were surprisingly fast; the extra time I've put in running this past month is paying off. The final 400 meters reverted to my old plodding time - I don't have the endurance yet to maintain a consistent faster pace.

CFWU-MOD 3 x SS/15 OHS/15 SU/15 Back Ext/15 Push Ups
"Hell-en" as Rx'd but subbed 20lbs DB (instead of 55) = 17:24
Sub was too light, but was the heaviest DB at my LOC, tried two dumbells but felt it was a safety risk.
Use a plate next time?

OK...Kelly has posted! I now have today's goal. 1.5 KMU (Kelly Moore Units)=14:18.
Today is scheduled Monday Rest Day so will go after this tomorrow.

As an aside, I am a New England boy, born in MA and raised in RI. How cool is it that CF has such a cool facility in Boston?!

13:10 as rx'd.....was doing good until the last set and I ran out of gas.....

3 rounds: ~24:00, didn't start the clock until 8 dbell swings in....

used 40lb dbell for swings
60lb assist on pullups for first 2 rounds, jumping in 3rd round

i am more impressed with the crossfit community with each certification. truly elite coaching and expertise that is backed by phenomenal personalities. coach, nicole, tony, carrie, greg, dave, and kelly: thank you for bringing elite fitness to boston.

todd, marcus, eric, nick, and dave - it was an honor to meet you. i look forward to our paths crossing again soon.

As rx'd:

10:55

10:35 as rx'd

Awesome Cert experience in Boston! Thanks to Coach, Nicole, Greg, Carrie, Neal and all the other trainers. A definite inspiration to take the training to the next level (and with proper form). Thanks!

12:37
1 pood swings
kipping pull-ups
400m runs

11:33 as rxd

The Boston certification was excellent! The sharing and honest atmosphere, lack of ego and feeling of family was profoundly heartfelt. The demonstrations/training along with the incremental and scalable progressions were invaluable and very well presented (as they have always been!).

I'm proud and priviledged to be part of this community. The grit, desire and determination I saw the in men and women gutting through BTB tabata squats, Fran and FGB was inspirational. I'm honored to have been witness to your efforts. I wish I could train with all of you; you would make me a better athlete. Thank you.

Neal has a great facility - if you are in the neighorhood you need to train there. The pullups/MUs/back levers that huge guy can do are jaw dropping. I can't forgot to mention the thick pullup bars...If you can do pullups on those bars returning to your little 1" diameter bar will make you feel like a hero...

It was fantastic to spend time with Nicole, Greg A, TJ, and Ed again; you guys are awesome and you kick a$$! Jesse - thank you for the Parkour and handstand press/pushup lessons; I want to be able to show you a jumping roll into a wall free handstand pushup the next time we meet (BTW, your Sots presses with the pair of 52# kbs was stunning!). Lynne - many, many thanks for having the courage to drive in downtown Boston! (I know how much you like driving in Boston).

My special thanks and gratitude to Coach Glassman - your encouragement, critique, suggestions and generosity have been priceless and more deeply appreciated than you can ever imagine. I can't thank you enough.

If you have never attended a certification, do so.

Holy crap, pukie almost showed up for this mornings torture fest, but he called in at the last minute.

My calves are all destroyed from another workout, so I subbed the runs for 600 meter all-out sprints on my road bike. Not as whole-body, but still pretty insane on the CV system. :-D

7:44 as prescribed.

Not a PR but not bad.

The Boston Certification was amazing. The energy that Coach, his crew and the program create is truly unbelievable and generates a learning environment second to none. I was truly humbled to be in the presence of so many folks (staff, trainers and students, alike) dedicated to the development and sharing of this revolutionary fitness program.

EC- Thanks again for your extreme generosity and hospitality. It is an extraordinary thing that you did for five complete strangers. Please don't hesitate to ask if I can do anything for you down this way.

42 yoa, 179 lbs.
CF w/u minus pullups.
Treadmill, dumbell, kipping.

11:36

It's a beautiful day in Cape Breton....

Have a great day, all.

Coach and the crew do run a top notch seminar. I can't wait to do a level 2, maybe next Summer.

Today's WOD. Subbed the run w/ 500m row.

11:24

subbed 60# DB for KB, wore a 20# vest also: 9:59

8:34 last time with no vest and 65# DB.

CFWUx3

3/23/06 19:45 w/ 30lb db
5/1/06 15:47 w/ 30lb db
6/22/06 13:30 w/ 35lb db

today 14:22 w/ 40lb db

Feeling a bit under the weather, didn't push it too hard.

Age: 41
BW: 161

CFWUx3 (minus 2 sets of pullups)

As Rx'd: 13:24

1:10 faster than June, 5 minutes faster than May. w00t!

CFWU, 12 reps x 3, 45# bar push jerk instead of pull ups
"Helen"
run/ walk 400 meters
21 swings, 35 lb DB swings (unbroken sets and PR on weight)
12 jumping pull ups

Time- 27:00
Shaved 4 minutes off from last time. I felt stronger today with the DB swings than ever before. Thank you Coach for all the extra Back exercises, they are paying off!

Kate

As rx'd 55# db swings 10:56
Took it easy on the runs still rehabing my hamstring 1:34/1:48/1:52
All DB swings unbroken
pullups kipped 12/12/6/4/2

one day, i'll attend to one of those seminars....

time spent with Helen: 12:28
8mph,4%incl. 30#DB unbroken, Jp-neg PU

note to self: 35#DB next time

11:01

as rx'd 55# db swings

swings unbroken
pullups sets of 6

Boston Cert,

Coach, Greg, Nicole, Tony, Dave, DeeJay, Carrie, Neal & the Boston crew, trainers and trainees;

Thank you so much - that was an Awesome weekend!

Who needs performance enhancing drugs when you can just go to a cert - they are so inspiring and invigorating. My head is spinning with new plans, goals and questions. When's the next cert?

Great job guys - that means everyone!

thx. Matt T

19:22

Substituted 25 lb dumbbell for kettle ball.

Pull-ups are still jumping/kipping negatives, but getting better all the time.

Almost 3 min *slower* than last time, but added 17 lbs to the swings, and my pull-ups are much improved.

as rx'd 9:08 new fat bar got the forearms good!

9:56

55 y.o. 153 lb 5'10

15:30. Needed some time to get back and forth across the box gym I go to from the treadmill (set at 1% incline)to the weights. Did the first set of kettlebells with a 45lb dumbbell, but went up to 50lb for the 2nd and 3rd rounds.

9:53
1 pood/ runs outside

23:15. 45 lb dumbell.

1st Round: 3:24
2nd Round: 3:14
3rd Round: 3:10

My Chest Felt like it was going to implode. Haven't done 400's since high school. Now I remember why I hated doing them.

"Heleni"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebelli X 21 swings ==> subbed a 25kg db swing
12 Pull-ups

Total Time: 9:31

Comments: First time I have done this with the rx'd weight, every other time has been with a 15kg db. Most time was lost after run gathering breath for the swings, all pull-ups un broken apart from last set.

We did 13:27 me and my big body Éric!!

52 y/o 154lbs

Sub'd 45lbs. dumbell
Did 'em. No time-pushed wrong button on stopwatch.

As Rx'd:
8:56
Runs killed me today.

As a Marine I have never been more proud to be part of an organization. CrossFit matches that.

Coach Glassman, you are one of a kind.

Brandon Millsaps
SSgt USMC

400m run + 3xCFWU

21:13
Longer time but a more difficult workout than I have done previously

400 m runs
1 pood kettle bell swings vs. 1/2 pood
kipping pull-ups with band assist vs. jumping

I am really proud of myself today.

8:03 w/ 55 lb. db,rest as RX'd

age-40
bwt-210#
time-10:25
ran on the road.
used 65# dumbell swings instead of kettle bell.

ohhh helen HELLen helen
after work my dear!!!!!

Thank you to everyone at the Boston Seminar for the experience of a lifetime. I am forever changed and grateful. Thank you for all of the motivation and support.

To the women of crossfit, trainers and participants, I never would have made it through FGB without you. Who knew fitness was so emotional!

To coach, thank you for your wisdom and patience with newbies like me. You are the best!

Nicole, you are an inspiration to us all, can't wait to see you in action again.

EC, thanks for the towel, you will find no shortage of them here should you decide to venture down to the DC area!

To Brandon, thanks for being my coach. I would not be here without you.

-Bobbi

Does anyone know if the Warm Up is supposed to be done at a very high pace as well?

A doctor told me once that I should not perform a squat no more than three-quarters or use a leg press machine because of an x-ray that had shown arthritis in my left hip. The thing that aggravates this hip the most is sitting for long periods of time. I took a 5-hour drive to the Boston Crossfit Certification Seminar and I experienced tremendous discomfort while sitting and being lectured. I thought that it was all over for me when we were instructed on how to perform proper squat mechanics in terms of going below parallel. Although I experienced problems performing proper squat mechanics because of faulty motor recruitment patterns, lack of experience, and improper training from various certification curriculum, my hip feels much better even after my 5-hour return trip. That was only two days of experiencing this feeling just by simply performing proper mechanics! I can only imagine what I will feel like days, weeks, months, and even years from now with practice. 'Fight Gone Bad', here I come!

-Jay Raymond, MS
Co-Owner of Val Whiting's GameShape LLC

hi guys, TJ here CrossfitEAST
just touched down a few hours ago, and headed to work. ( fun, fun, fun, ) to Coach and Crew, stellar work. The trainers in Team 2, you did great. "second to none !!" Lynn, Kelly, Jessie, Neil, Ed, The Carolinas Crew,hell, EVERYONE. Well done. This being my 9th seminar, I am always impresed at the level of knowledge spread and recieved.
Stay focused and keep putting out your best. YOU are the best at forging elite fitness. Wear the Shirts with pride and defend your knowledge by being capable, strong and better than the rest.

The greatest thing about the seminar (after the sense of a united family,) is the humbleness through which we fill the board and marvel at the ability of others, while they are doing the same at yours.

I have a camera disc of memories that won't scratch the surface of actually meeting you all.

deepest respect.

Greg A. - When you come to town, you can back me up brother. "Coast to Coast " Always we have each others back, "Iron Sharpens Iron".

I added some stuff today. Not sure of time but all sets unbroken.
3 rounds
400 meter sprint
60 lbs kettlebell swings 21 reps/arm
12 pull ups
12 hspu
21 box jumps 24 inch box
12 knees to elbows

rest 2-3 minutes/ dizzy/nausea sets in
50 sit up/push up/pull up/500 meter row
40 sit up/push up/pull up/500 meter row.
almost saw pukie, had to lay down. Get Some, love this stuff.

CFWU X 3 minus pullups

12:12 with 40 pound dumbell

age 40
bw 175

Did "Angie" two days ago for the "Hell-en" of it, and paid the price on the pullups today.

27:35
sub'd 500m rowing for run and used 55 lb db

1:52/21/10-2
2:05/21/6-3-3
2:08/21/6-3-3

as rx'd 18:26
12 mile bike ride - hooray for columbus day and gov't contracting

14:02

~1:00 improvement.

ok rowing this morning was a mistake!

30 min row on C2, 6500m

wod as rx'd 20:30
500m runs as they made my block the wrong size!

Oh and a big turkey lunch doesn't sit very well with training.

Happy Thanks giving to all Canadians.

Nice work #79 Leanne! What a great feeling...

I'll get after this one in the next hour or so, here's hoping for a great workout.

21:56 with 1 pood and assisted ring pull ups. For some reason I could not do pull-ups today, even though I can usually get 7 without a break.

Last time was 21:54 with unassisted pull-ups--but that was before my 2 month break.

11.52

subbed 35 ib DB for KB and did jumping pull-ups

11:53

.25 miles on treadmill
25lb db swings x 21
12 jumping pullups

I can run faster on the treadmill than outside because I can control the pace, but it takes almost 30 seconds to get the treadmill to the pace I want...

13 minutes plus/minus some seconds.

Running times ranged from 1:36 to 1:32, all db swings and pull ups unbroken and at a fair pace.

Last time was 18 minutes, but I truely think that it's impossible for me to get lower than todays time at the gym I'm in. It's the anti-Helen gym: Treadmill on one floor, opposite end of the stairs. Db rack on the second floor, again opposite the stairs and only 4 pull ups bars in association with a cable machine that always crowded with beef heads. And oh yes! I smashed my head doing pull ups because the pull up bars are just under the roof.

No more whining from here ...

Modified CFWU x 3
10 x lunge walk
10 x air squat
10 x sit-up
10 x back-extension

"Helen"

Three rounds for time:
Run 400 meters
55# Dumbbell X 21 swings
12 Pull-ups

Total time = 17:31

Notes: Not a PR by a few minutes, but a good effort none-the-less. Comment I thought I overheard while at the pull-up bar for round three: "Uh, sir, I think you left your hamstrings over here by the dumbbells."

i cant open the video "knees to elbows".. i think i know what this is.. an ab exercise. is this correct?
thanks
steve

9:16 as rx'ed, 9:49 last time. First round took 3 min and then my runs slowly died from there. Now I have to do yesterday's WOD because I 'missed' it yesterday.

My workout clothes smell like turkey.

27 yo, 173 lbs

Helen
Time: About 25 minutes.

Runs on a treadmill. Bleck.
This was my first time with dumbbell swings. Ended up using 50 pounds because I read the weights wrong. Probably just as well.

Aaargh!!
Almost a full minute slower this time, but I added 4 swings per round (25 total) because I use a 45 lb. kettlebell. Last time I did 21.

11:41

need to run more.

Age: 35 BW: 174 lbs
Modified CFWU x 3
10 x air squat
10 x push up
10 x sit-up
10 x back-extension

"Helen"
Three rounds for time:
Run 400 meters
55# Dumbbell X 21 swings (1st Time @ 55 Lbs)
12 Pull-ups
Total time = 24:30

14:04
Mods:
swings: 15kg 6" chimney pipe section
pullups: jumping

44
185
cfwu x 3 minus the pullups
as Rx'd
16:07

Comment 100, a little more than an ab workout. Pretty simple though, dead hang from a pull up bar and touch your knees to your elbows. You will definitely feel it in the abs, but shoulders, arms and back as well. If you do them consecutively it is killer cardio too.

25:08
I wasn't thinking and added in Dips with the pull-ups. (assisted)

Talissa: 13:55 used 25lb weight for KB swings

Thank you Coach and crew for an amazing weekend at the Boston seminar. I drank the Crossfit punch and I'm still breathing. Not that I was approaching the seminar w/ any degree of skepticism. I can honestly say that it was a life altering experience. Coach, I called you a genius while thanking you after the seminar. That was an understatement. Your humility, wealth of knowledge, and enthusiasm was such a breath of fresh air. Igal was right on the money when he said the only way you could improve Crossfit is to clone you and put one in each affiliate. Hopefully, molding each of us is a step in that direction. My message to all is attend a seminar and drink the punch. Lastly, I'm officially starting the Nicole fan club!

I just want to profoundly thank everyone who was responsible for putting together the certification in Boston this past weekend. I am so proud to be a part of this organization and I thank Coach for making evryone feel so welcome and so included. The attention to form and detail is unlike anything I've ever experienced anywhere and once again I can't wait to bring what I've learned back to my clients.

It was a real pleasure to talk to veteran CrossFitters like Greg A. and Carrie. When Coach observed that true and honest pursuit of excellence seemes to have resulted in an amazing lack of ego, I was struck by how right he was.
I was awed watching all of the participants' amazing efforts in the workouts. You gave it everything you had and not one of you complained. I think that spirit is what I cherish most of all about this sport and this community. Thank you all.

27 mins :( First time doing the KB swings, kept stopping cos I felt like I would puke. Finally sucked it up and pushed through the feeling, suddenly felt like lifting 5 lbs instead of 55. Sucks to be the slowest time on the board so far, but I'll do better next time.

Hey-

WOD: 14:02

Xtra: C/J 135lb x 25, and
Snatch scoop-hip thrust-highpull-OHS practice.

-K

8:50

did runs on treadmill (too 30 sec per round to get the god darn thing to get started) and 55 lb db

RANT: fitness centres suck and those who sell memberships to those who use them (err...wasting their time) should be put in jail for fraud, actually claiming that those that workout there on machines and bunny-masters and ellipticals (pronaounced ellipses by so many..it kills me) and smith machines are getting somewhere, it is insanity...truly...
this comes from someone who has spent 10 years there and now have my own place and watched 43 people (yes i counted them) do ABSOLUTELY nothing for 30 minutes, the amount it took me to do Helen, hspu practice, 1 arm db snatch's, sit ups and sprints on treadmill plus warm up...hilarious and troubling all at the same time..i am wondering what % of my clients are doing the same due to association and the toxicity in these places..
to those who crossfit there...KUDOS for spreading the love..and those that don't..you're not reading this anyhow....so WAKE THE HELL UP!!!

CrossFit,

Boston Affiliate- Neal, your facility and your hospitality were perfect.

EC - Thanks. You have 5 new lifelong friends, like it or not.

Jesse - Great to meet you, Man. Hope to link up with you and run around town in DC soon.

Coach,
I can speak with confidence for all of the Marines present at the Boston Cert. when I tell you what a great honor it is to combine your community of Fitness Insurgents (or in your words, "Fitness Wh*r*s" ) with our own growing cell. Your viable philosophy of life and training are addictive to all of us seeking to actualize our potential.

For us the Deployment timeline continues. Please know that from what we have learned from your site and months of the WOD, and from all that we ingested this weekend, CrossFit and its tenets have a permanent place at our training table.

Each man deploying to Combat under our command will forge their bodies with CrossFit steel in preparation for those moments of intensity that will be won or lost long before they occur. Your training will aid us in killing the enemy and bringing our boys home safe.

Thank you Coach and the ever-ready Staff of CrossFit. Thank you in ways words cannot express. Thanks from us, from our men, and from their families.

Until next time,

David

cfwu x 3 minus pull ups
Helen
3 rounds of 450m run, 21 x 45lb db swing, 12 dead hang pullups
time 15:20
pullups broken to 5-4-3 by the last round

Proper Thank You's for the Boston seminar would fill the whole page, so I'll cut it down to:
Coach - Thanks so much, unbelievable!
Nicole - The perfect example and inspiration
EvaC - patience of a stone
- All the trainers who helped me, taught me, pushed me, and wouldn't take anything but my best, thank you.
Everyone who was there contributed to the experience, what an amazing group of people.

As for the seminar, the information presented is incredible. It's broken down and delivered perfectly to make a dense delivery of tons of information that flows and follows in a way that makes sense and sinks in. I think there are very few times in a life you get to learn that much in so little time.

Does anyone have or know of a good training program for my first half marathon. Any help is appreciated.

Renny

Kelly Moore
I dont know what part of New Hampshire you are in or how long you will be here. You are more than welcome to come smoke myself, and Dave at Crossfit NH in Manchester. We have a humble facility but I would be thrilled to have the opportunity to pick your brain. Hope you enjoy your visit to New Hampshire.
Jon

Am behind and out of order, but wanted to say my 800s improved by 15-20 seconds each after two weeks on the zone diet. And I've dropped about 10 pounds. Pretty amazing. 3:07, 2:57, 2:56

bw: 201 age: 36
warm up: rowing, 22:00, 5010 meters

28:15

as rx'd
11:57 PR!

rnd run/swings/PUs
1 1:37/0:47/0:41
2 1:53/0:59/1:26
3 1:54/1:09/1:31

Last time was 12:07. Round 2 and 3 PUs were slower.

Did run outside, 1 pood
8:59
Last time ran on treadmill 8:55...

This sounds wonderfull. I hope to be able to attend a seminar next spring.
Helen.
Sub 25 kg dumbell for the kb.
time 12:18 min.
Need to run more often.
Have fun, Johan

as rx'd

13:10

9:55

WU 1/2 mi. walk on treadmill and stretch
WU DB KB swings 35# x 10
WOD
13:21
1st rd as rx'd w/55# db
2nd rd partitioned kb swings 14/7 and PU
3rd rd partitioned kb swings 14/7

11:17
20# vest, runs got real slow

11:30. this is after 10 minutes of stair climbing.

CFWUx3-PU

BW 125

400m run
35# DB swing
12 pullups

11:55

Lungs burning. Compare to 13:41 for 25# DB and assisted pullups from last time...woo hoo!

Tim: 14:02 with 2 pood KB swings.

Compared to 18:10 last time, where I said I'd break 15:00. Well, I did. Maybe next time I'll get the pace a little snappier on the runs and break 10:00.

Catherine strained a small muscle in her shoulder (probably subscapularis if I guessed right) and DNF'ed. Next time.

060622

Sub 35# DB swing for 1 1/2 pood

Had a 2 or 3 minute interruption

21:59

061009

55# DB swing

24:16

Just wanted to thank everyone for this weekend. From Coach through all the trainers and of course our hosts Jon and Sammie. Y'all rock. Can't say enough about the community and the blessing it is to be able to meet, share, learn from and compete with y'all. I now have such a better understanding of what "We" do, and can't wait to be a bigger part of it all as CF CapeFear strives for excellence. I can speak for John and Heidi and the rest at CrossFit CapeFear, thank you and lets kick some ass in every way possible.
Feel free to come visit if ever in the area.
Shad Marshall

10:31

first time to be with Helen. 19:13

jumping pullups. no 55# DB, so used 50#. kicked my rear.

12:06 total

jupming pull-ups and 25 lb KB.

Splits:

3:49
4:02
4:16

18:05

Executed the Helen WoD as Rx'd @ 20:25.
-Additional 5 sets of bench press: 135 through 225lbs.

26yo 200lbs

warm up was yesterdays wod

as rx'd 16:29

strained bicep and jammed thumb (rugby injuries) really held me back. hopefully, better next time.

Did the push jerk wod in the morning and got up to 80kg

then "Helen on a Boat"

500m row
21 KB swing 16kg
12 pull ups

Time 10:58

"Helena"
500 M row
21 1.5 pood kb swing.
14 pull-ups (oops mis-read it)

11:35

Pull-ups were limiting factor

comment 113 - OPT I hear you.
I'm trying to change peoples work efforts one at a time. I witness similiar things at my gym yesterday.
Did today's workout at OPT's place. No one around!
as rx'd 12:45
45 y/o 155lbs
this stuff is humbling when you don't do it consistently. I try to do some type on my off days from my sprint training program.

big pipe: rx'd except runs on a 160m track, so did 480, 480, and 320m runs (1280m)
14 minutes and change, including break in the 3rd run to hold down lunch

Thanks to all the CrossFit Crew that made it out to our neck of the woods this weekend. There is no betting way to both improve your abilities as a trainer and to increase your technique as an athlete than to attend these certifications. It was an honor to meet all of the people attending and I know that I am a better person from it. Myself and Ami were honored by your presence. We hope to see you all again soon!
-Will Tagye and Ami Perchase

Crossfitters @ cisco SJ

Brand - as RX'd, 20:35

Jonathan, seriously scaled down to accomodate a cracked rib (ouch!)
Rowed, gravitron pullups, 40 lb DB swings 13:20

bw-198

wu
1/4 mile run, situps, pullups, goodmornings

wod-as rx'd
15:09 total

MC

28 y/o 170 lb 5’10” approx 12% bf
CFWU-PU x 3

Three rounds for time:
Run 400 meters: 1-1-1
21 30lb dumbbell swings: 21-21-21
12 Pull-ups: 4,4,4 – 4,4,4 – 4,4,4

Time: 19:36 Time from 060622: 21:17

CFWU X 3
wod 12:30

12:26, 3 rounds of 90 sec. jump rope(per FAQ suggestion running sub.), 21x50lb db swing, box jumps

13:10
45lb DB

Running on track 400m instead of 800m elliptical.3:14 faster this time,but cramping up last time kinda slowed me up.

The Certification strengthened and reaffirmed my commitment to Crossfit. This is a program that is unique in its efficacy and its brilliance, made possible only through the efforts of a few key individuals.

My horizons are deeper and broader because of you all, and I appreciate it more than a simple post can express.

Coach, your willingness to distill and impart decades of training experience for rank amateurs such as myself is a fantastic thing. Thanks for sharing.

Kelly and Lynne, you are incredible. Thank you for your support! Sam and I are still in awe of your humility and grace. Thank you for the great example you both set. Have a fantastic time training together in the upcoming week, and stay in touch. Pictures are coming your way!

Nicole, your understanding and mastery of Crossfit is exceptional. Thanks for your constant words of encouragement.

Greg, just being in the same room as you makes me a better athlete and trainer. You are a paragon of human development, and great guy, and a soldier to boot. Thank you for your efforts and your fantastic sacrifices.

John, Shad, and Heidi, thanks for coming. You are a potent force, and you'll achieve great things together. Sam and I are lucky to know you.

The Certification was a life-changing experience. I'll be back.

Best,

Jon

Oooohhhh YEAH, my homie OPT tellin' it like it is!!

Subbed row for runs
10:43

treadmill, 2% incline
24kg dumbell (heaviest avail)
pull ups all broken, did jumping negatives for last three

15:58 or similar

bw: 185

As rx'd: 11:08. A PR, but really wanted sub 10. Guess the two weeks off because of work didn't help either.

3 turkey dinners
4 bottles of BC Red Wine (only the finest)
4 Brandys
3 pieces of mom's apple pie
1 piece of the wife's pumpkin pie..lol
3 rounds with Helen 13:50
Priceless
Happy Thanksgiving Canada

holy cow.

Ow. I managed 13:17, but I think my runs were a little short. I came very close to blowing chow, but only at the end.
Rnd 1: 2:43
Rnd 2: 4:04
Rnd 3: 6:45

I left the watch downstairs. I may be off on the times. They are far from world record pace.

14:46 as RX'd

Warmed up with HS holds, double-unders, and 800m run. Some active stretching.

Helen
8:44 - new PR for me by 35 seconds!

Lacking a 1.5pd, used a 1pd and a .5pd. 14:50.

Brooke used .5pd, subbed 12 pushups for pulls, 18:52.

Helen

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (sub 40# db X 29 swings)
12 Pull-ups

Rob 12:35
Kindra (25 # db) 14:01
JR 14:44
Victor (25# db) 17:24

Good effort by everyone although we all need some work on the runs. Still have a group to get through it tonight. It's been raining all day (maybe turning to snow) in Denver so I'm not sure they'll be running tonight. GO BRONCOS!

Helen as Rx'ed
3X
400m runs
21 1.5 pood swings (unbroken)
12 pullups (6+6 on tree branch)

12:24

Mike Donnelly

did 1 round of helen at 4:30 just didn't have it after that. My body has been jello for about a week and since i haven't taken any time off since july i am thinking it might be a good time to scale back for a few wod's

Helen as rxed
11:46
Got my first muscleup tonight! I then knocked out 6 more! I feel like a kid on christmas! I have been frustrated with muscleups for weeks!

19 years old, 5'10", 175#

9:39 as rx'd

Helen:
400m
12k swings for 21
12 modified pull-ups

Total time - 10:15

Today, I performed a regressed version of Helen (400 meters on treadmill @ 8mph; 25lb dumbbell swings; and jumpin' pullups). This is my first workout, but not my last.

My time was 15:21, but does it really matter if I did not do Helen word-for-word?

9:04 - Slower today, but I did heavy deadlifts in the am and it hurt my swings and run remarkably, low back was major fatigued!
8:36 last time

w/35lb. KB, kipping pullups
Time - 11:48

lil pipe- as rx'd 12:42

sam- 14:15

First date with Helen.
She's alot tougher than I thought she'd be.

27yo
6'4", 220lbs.

as rx'd 14:13

33 y.o. male, 173#
Used 50# dumbbell
15:09, which is :58 faster than last time.

Just back from the Boston Certification. Somehow "Thank You" doesn't seem to be enough to say.

Coach, you are an amazing teacher. Thank you for sharing your knowledge with us.

Greg, Nicole, Tony, Lynn and all of the Trainers; I have spent all of my adult life around some of the most dedicated, intense, passionate individuals in the world. You are all made of the same stuff. Thank you for your attention to detail and willingness to pass on the knowledge.

Thank you to Neal, EC and all of the Boston Crew for hosting us. If you're ever in Pittsburgh you've got a place to stay (and train).

Thanks again,

Mike and Jennifer
CrossFit Pittsburgh

11:50, as RXed

Would have been faster, but someone moved my dumbbell when I was off doing the run and I had to find a whole new one. My PR is about a minute faster than today.

bw 165#

as rx'd 7min 37sec

good stuff

bw 160 age 16

10:57 as rx'd

first day back doing WOD after a lower back injury.

As rx'd. felt good.

Performed at Camp Socha. 9:16

GGTG

Lauren C

Welcome, start drinking the kool-aid!

Urbana Garage Group

Karl: Helen as RX'd (3:24.28/3:57.89/4:27.53) 11:49.70
Molly: Helen (12kg swings/assisted pull-ups) 15:50.90

Dorie (Annie as Rx'd) 12:19

Boston Cert.
I just can't express enough gratitude for this amazing opportunity, what an incredibly inspiring group of individuals. I have managed to hobble away with a plethora of information and inspiration, enough to tide me over til the next certification. :)My deepest thank you's to: Coach, Nicole, Tony, Neal, EC, Carrie, and the rest of the the trainers and trainees. And of course Jesse, the trainer who got me there.
Until next time, Emmie :)

14:01

I feel kinda lame but since the gym closed early today I ran around my which is about .35 miles. I used a 50 lb backpack and did ring pull ups (they fell harder than regular ones). Thats my excuse for being lame.

Lynne
I did not realize you lived in NH, I also would love to have you (if you ever have the time) smoke me in a wod sometime.
Best Wishes
Jon

bw 175#

Nautical Helen:

500m row
50# db (no 55)
PUs (chins) broken (disappointingly) into 8 and 4

Time: about 17 minutes.

Question for the group on the swings: is it ok to have some momentum at the bottom? My impression is that it is; the weight swings behind the legs and then you use midsection to pull the weight up. Is that correct, or do you need to come to dead stop at the bottom?

Jay Raymond, send me a message. I also have arthritic hip.

27:01
first all out WOD since I separated my shoulder 1.5 months ago. Can't believe how much I have lost. Oh well, as we all know, "It doesn't have to be fun to be fun" here comes the pain!

Jen sub 1/2 pood swing, 12 x 1/2 pood left hand press, 12 x 5 lb right hand press 12:18

Paul: Rx 11:31

Thanks dbones... your cute! Now I get the Kool-aid comment! Thanks also for motivating me!

18:08
while helping my wife through the wod, it was her first time, had to slow down.

13:00

20:13 - Was hurting today.

11:37

Bummed, was shooting for sub 11:30. Shins were hurting, and I just hit the wall on the third run (like I was wearing leg irons). almost met pukie but willed him away. Next time.

DOG ATTACK! Yesterday a dog knocked me down on the sidewalk while running and I am a bloody mess. I need to move out of this white-trash neighborhood. I subbed rope jump for runs today in fear.

12.16.19

row 500m instead of run

about 10 minutes.

response to #100.
afirmative. knees to elbows is among other things an ab exercise. Dead hang from a pull-up bar or rings or anything really. bring knees up to elbows and back down =1 rep. stay in control to avoid swing. Get some!

Re the Boston cert:
Thanks to our gracious hosts - Neal and EC of CF Boston and Jon and Sam of againfaster.com. I'm here to tell you - Sam is going to be a force to be reckoned with. She's a monster-in-the-making!

As always, it's a delight to see the HQ crew and some of the 'regular suspects' like Ed Velasco and TJ Cooper. Great to see Greg Amundson on the east coast, too. What a performance he and Kelly gave on "Fran!"

The information is essential; the presentation is sharp and insightful; the mix of lecture and performance is a great balance. Couple all of that with the heart demonstrated by the attendees, and the spirit present in Greg Glassman and the HQ crew - unbeatable.

WOD-wise: had a shoulder MRI today, and thanks to the big honkin' needle they crammed into my poor joint capsule and the toxic goo they injected, any upper body work is a no-go. So, inspired by Ed V,
Tabata striders: 21/17/15/15/15/15/15
and Tabata Glute-ham situps: 10/10/10/9/8/8/8/9
Ouch...
Finished up with a little shot work.

13:25 as rx'ed

10:20, used treadmill @ speed 8.0-8.5, sub'd 25 lb db for swings and 100 lbs assisted machine for chin ups..pukey was close...

Rick K 190
Use a mini-supersoaker w/ 50/50 amonia h20, end of dog problem. Rent still reasonable.

I piled Sundays WOD on todays...class reunion Sat...not pretty. Almost danced with pukie during the WOD.

3 of us total, boxing coach Greg and his wife "Jen the Bull".

Failed to do all the pullups, I was wasted from the pushjerks I just finished.
Strong runs and heavy swings by all. Did not time.

As always thanks Coach,
ricky
richmond

Getting back into CrossFit after injuring lower back and trying to get over the dreaded golfer's elbow.

44yrs.
218lbs

18:30

10:00

I had an Aunt Helen, she was much nicer to me.
CFWU x 3 - chinups
Helen: 21:46

How naive I was today. I assumed this would be an easy day. Ouch. 42/145#'s in 19 min.

Hmm....maybe I calculated the 400M wrong on my block.

Pretty weak compared to some of these x-fit beast with half the elasped time.

BW 154

10:05

Duh...i did 15 hanging p-ups instead of 12...but still not a good excuse for my time.

As Rx'ed 9:46

Team Lakeland
Neil 14:46 (55lb. Db)
Jen 21:23 (Treadmill, 35lb Db, beginer pull ups)

Treadmill - 9.2 at 2%
11:36

YOA 50
BW 205

23:05 as RX'ed Pull-ups eventually ended up as jumping.

Treadmill - 9.2 at 2%
11:36

11:40 as rx'd
last time 12:50

11:09; 35lb dumbell subbed for kettlebell and 400m run estimated.

Age 50/BW 240#
subbed 500 meter rows for runs, otherwise as Rx'd (19:11)

Boston Cert-
What a great time! It was another outstanding seminar; thanks again to Coach, Nicole, Carrie, Dave, Tony, and Greg for putting in the hard work to make it happen. Thanks to Neal and EC for putting up with all of us for the weekend. Thanks to TJ, Lynne, Mike, Igal, Dawn, Matt and the others for talking with me and giving me a different point of view on things. I will now shamelessly steal your good coaching techniques and use them myself. And as always thanks to all the trainers and participants for the hard work and positive attitude. Take care, hope to see you all again.

Jim
CrossFit Torii Beach

10 min ellip wu 15/15. hr avg 133, hr max 180.
wod = 16:43 vs
17:36 on 6/22/06
17:23 on 3/23/06
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.

Just got home from Boston and I'm already missing the wonderful mixture of intensity, passion, friendship and committment to excellence displayed at the seminar. I am so thankful to be part of the Crossfit family, and the best part is that it keeps getting bigger! Special thanks to the man who makes it all possible - 'Coach' I love ya' brother.

Greg Amundson

I am just trying to get back into the swing of things. I recently left firefighting and just started med school, so I don't have much time to spend at the gym. Crossfit to the rescue. I hope I can continue a regular schedule, but I am not sure it will happen. THANKS Crossfit!

As Rx'd: 14:55

mae-13:00, assisted pu w/55. 40 pound kb swing.
zac-14:40, assisted pu w,100.

11:19 Thought i was going to meet pukie on this one.

As rd'd with the following exception: only had a 30# db so did 50 kb swings.

14:20

Broke the collor off the db on the first set of kb swings, on the up-swing. Whoa! lost a couple minutes chasing down the plates!

12:25

400s on treadmill.

First Crossfit WOD in about 6 months....good to be back. All work done outside, 400m runs on track.

As Rx'd - 12:45

The Boston certification reinforced that Crossfit is truly the leading edge of fitness and unparalleled in its effectiveness and forward vision. I am grateful to all of you that have made and continue to make this possible, especially Coach Glassman.

Fred Macri

44 yrs, 158lbs

Wow, some of the times blow me away. Way to go.

Helen, (Sub 50lb Dumbbell for swings)
21:47

This was my first time with Helen. She's tough!

3 weeks to go for surf vacation in CA. Thanks to CF, I'll be ready.

BW: 205

As RX'd 9:54

subbed tabata sprints with the workout

Brent & Shane
Colorado Springs

As RX'd
13:05/11:33

Modified puppy version - Three rounds of:

Run 400 meters (I can't run so I did a fast walk)
15-25# Kettlebell/Dumbbell X 15 swings (I used a 10 # dumbbell)
9 pullups (I subbed pushups and did them on a hip height counter)
It took me 25 minutes.

Age:31
BW:170

400m run
21 dumbbell swing(55lbs)
15 pullups
X 3

time: 10:41

Helen: 11:10
Age: 42
CrossFit North

Ran 3 30yd sprints
10 60 yd sprints
400m

3 rds 21 swings
12 pullups

Age: 29 Bwt: 200
Helen as rx'd (first time) 13+00

age 23
bwt-235
as rx'd 14:17

as rx'd 16:27

Helen as Rx'd

8'55" - A bit slower than my best, but not too bad overall after having taken 10 days off to rest.

Whew!

19:05

Both hamstrings knotted up during the second 1/4 mile. I had to will throught the rest of the workout at a slower pace.

39 /yo
6'3", 200#
16:39
Helen was much harder than she looked!

As rx'ed but had no access to gym so tried to figure out reasonable alternative to kettleball swings. 5 gallon bucket filled with water and lid seemed to make sense, however , wire handle was to hard on the hands. Next best was thrusters with 60# sandbag(the only other thing of substantial weight I could find in my garage).

Tommorow looks sick. I can't wait

As Rx'd 17:15/Age 42/Bxt 200. With my 15 y/o son and wife. Son flew through it; wife and I struggled. Oh well first "Helen" in the books.

12:29. First day back after two months on the shelf. Used 25 lbs for dumbbell swings and last pull up set broken. Good to back on the horse.

18:30

Subbed 50# kb swings for two rounds and 45# for one round.

Only other time was 19:11 with 45# kb swings for all rounds.

14:58

rxd
9:22

36 190lb
as rx'd w/ 55lb db
8:16

The 2 Alaskans:

Ben- 600m Hill Run
25lb DB swings (only db we have thus far)
PU's as rx'd
13:30

Brian- 600m Hill Run
25lb DB swings
12 jumping PU's
12:22

D: Puppy version: 3x 400m run, 15x 25lb KBS, 9x pullups: 28:30

Age: 31
Ht: 68"
Wt: 235 (23%)

CFWU(10) x3 - 12:53
Rest - 3:21

WOD - BrandX Puppy - 3 rounds: 400m, 25# offset db swing x15, jumping PU x9

Round 1 - 4:02
Round 2 - 5:42
Round 3 - 5:54

Total - 16:26

Read that you try not to catch your breath after the run, just go into the swings then the pull-ups. They're right, you can even if you're out of breath. Tried not to rest between rounds so my 400m times hurt which I guess is the point. 400m done on hilly path.

8:50

27:00

10.56

Sub 500m Row for 400m Run
25kg DB for Swings
Kipping Chins
Row Splits Drag 3
1.48.9 25
1.54.2 25
1.55.9 25

CFWU x 3, no pu

.25 mile treadmill
35# db (7 r/l/r, 10/11 r/l, 11/10 r/l)
12 pu (6+6, 4x3, 2x6)

12:09

17:45

20 lb kettle bell swing
10 pullups

Ryan 26yo #185

10:29

Matt - 13:01
Garry O'Neill - 14:41

subb'd 20kg DB swings instead of kettlebells
kipping pullups

13:40 w/ 55 lb dumbell swings

11:27 - subbed 2 pood KB instead of 1.5

19 m 03 seconds

used 55lb dumbell

Anthony (BW=180)
Notes: as rx'd
Time: 11:25 (0:42 PR)

Jodi (BW=106)
Notes: 30lbs swings
Time: 12:24 (1:41 PR)

21m 12 seconds

3x
400m
substitute to 50# thrusters
12 pullups

Just getting to my computer after the Boston Cert. I wanted to thank Coach and Crew for their tireless efforts spanning the globe to educate and enlighten us. It was truly an honor.

Secondly, to EC, I still can't believe how generous you were to 5 complete strangers. I hope we weren't to unbearable. You will not need a place to stay in the D.C. area as long as we are here.

BW; 182
Age 29

Subbed 1/4 mile on Horizon elliptical, L5 for runs and used 45# dumbbell for swings (largest dumbbell I have), and pullups jumping

total: 11:48....3:12 better than last time.

Boston cert.
What an amazing time. I wish that could happen everday Great job to everybody coach for the honesty @ clarity, Nicole and Greg for the inspiration,Eva C. for remembering all the names.I'm looking forward to cert. #2

BW 225
Age 36

Subbed 500m C2 rows for 400's
Subbed 60# rock for KB's

12:36

Rocked...felt great.

CFWU + Helen
13 mins or so . . (time excludes CFWU obviously)

BW 190

With 55# DB
11:34

After doing those 800's, the 400's really seemed like half the work. ...wait....

30 yo 189 bwt @ 6-2

3x CFWU ( Situps via abmat style, back ext, dips)

Subbed 35# Dbell

17:00

Pullups generally broken into sets of 3 as I couldnt catch my breath.

29 216lbs

9:48

CrossFit Edmontons first day open, great sucess! Pictures soon too come.

Can't wait till our website is up and running, so we can show everyone.

16:13 just getting back into shape after a month off.

CFWU
16:57: Used 15# instead of 55# 'cause it was all that was available; PU's kipped & broken.

The Boston Cert was an amazing experience that no words could possibly do it justice. I was humbled by the room full of extraordinary athletes, trainers and participants. I was fortunate to have met some incredibly strong willed women who pushed me through two days of intense training. Thanks to Bobbi, Emmie and Nikki. Thanks to EC for the great coaching and cheering in the background. Thanks to Nicole, Carrie, Greg, Lynne, Kelly, Tony, Dave for bringing it to Boston for us and for your many words of encouragement and wisdom. Thanks to Neal for being a great host, as always. It was a pleasure to have met you DJ, hope to see you again. Greg, I am in awe of your physical strength and abilities, but even more by your modesty, honesty and sincerity. You are truly a first class gentleman. Thanks to Dave and Dawn for bringing CrossFit to my life and pushing me every step of the way. Lastly, Coach, thank you for your giving the incredible gift of CrossFit. The community that continues to grow because of your intelligence and ability to find what works and what doesn't is entirely grateful to you. You are brilliant and genuine - Thank you.

cfwu x 1

about 17 min.

Wasn't timing it. Still getting back into shape after pulling my groin 1.5 weeks ago.

runs were at 5.0
25lbs swings
mixed grip pullups-chinups

Get Some!

Round 2
Much better today

14:55
pull ups broken
7-5
7-5
4-5-3

13:37. Subbed 500M row for first two 400M runs. Kipping pu's full extension.

12:23

wu: .5 mile easy on treadmill, 3 x modified crossfit warmup (squat, situp, back extension, pushup)
wod: 12:43, a little faster than last time this came up i think (was on leave 6/22 so did not do this one)-subbed 55 lb db swings, kbells still between kuwait and jaxport

WU:
* single-under: 500
* double-under: 50
* CFWU x 3 (less pullups)

WOD:
* 14:03 (subbed 35# dumbbell)

11:55

Used an extremely large pumpkin for the kettle ball swings - surely not 55lbs, though. Pull-ups were dead hang.

20:50...HR avg 158, max 175
Runs on treadmill (8.0,8.0,7.0); had to step off in 3rd rd, so time is over by a little. But, my runs are getting better (although my swings suffered a little). This one always get my HR going!

18:12 as RX'd

Performed 10/10
CFWU Push-ups for PU x 3
30#DB (heaviest yet)

16:26

Was aiming for 1.5 KMU which would have been 14:18. Gotta cut down on run-to-swing time.

D.

Steve As Rx'd 12:10
Mike As Rx'd 14:40

Modified
5 min Stationary Bike
21 11/2 pood kettleball
12 pullups
x3
Time = 22:44

Time 14:08
run 400 meters
55# DB swing
12 PU (most jumping)

sub'd 1 pood for swings and 6 hspus(supported)for pullups

8:50

bw 67kg

Coach,

Thank you for all you and your program do. CrossFit is selfless devotion to a greater good in action, it is an honor and a priveledge to learn from this amazing community.

EC- Thank you for putting us up for the weekend, your hospitality and kindness are unmatched.

BW: 178
Age: 31

CFWUx3-PU

13:16 as rx'd

Closest I have ever come to puking - Moe's chicken burrito 2.5 hours prior didn't help either.

Strong on the first round, second 400 was a little slower, third 400 was brutal. Third set of swings was broken - 15/6 with ten seconds rest between the two.

BW-195
15:05
As Rx'd

21 min.

45# dumbbell
35 minutes

W/ 45lb dumbells and bleacher PUs - 13:23. Ouch.

23:00 PU broken into 3's (and some 2's and 1's)

followed by 30 min run

shoulder hurt yesterday, gotta WU better

1 pod swing and 12 heavy supported HSPU
9:02

50 lb db for kb swing
17:00

As rx'd
11:47
Better than expected with achy arthrogrammed shoulder and freshly sliced-open pinky (why yes, the exhaust tips on the Z are *very* sharp, thank you).

36 YOM 192 LB's
CFWU X 3 no P/U's
WOD

400 Meter Sprint
40 LB Dumbbell Swings (largest I have)Note to self you have to spend the money and buy the kettlebells!
Jumping P/U's

12:56 Dad is in the hospital and I am really tired but the workouts are keeping me sane.

9:54
as rx'd

This is one decieving workout. I nearly coughed up a lung.

20:59 as rx'd

BW: 168lb
Age: 31

CFWU minus pullups

Sub 55lb dumbell for kettlebell

10:35

bw 170lbs 31 yo

as rx'd 10:01

11:56 PR by about 1 min.
Helen is my favorite girl.

BW 58kg

subbed 15kg DB for kettlebell
unassisted pullups till failure then JPUs

16:30

19:00

15lb DB the first time for KB swings, 20lb the 2nd and 3rd
52lbs assistance on PU

As Rxed 11:06

210 lb bw
6'1"

16:42
+/- 400 meters (runningmap.com)
44 lb kettlebell
12 pullups as rx'd

wow, I can't run.

10:46 as rx'd- runs on a treadmill.

12:26

greg, 44, 201lbs
22:10
--1/4 miles: ran 1st but walked a bit at start of 2nd and 3rd.
--dumbell swings: tried 55lbs but swapped to 45lbs in 1st set; all 3 sets broken; 3,3, and 2.
--pullups: 4,3,and 3 then gravitron to finish on each of the 3 sets.

carol, 40, 151lbs
18:27
--sub 25lb bar snatches for dumbell swings at home
--jumping pullups

trish, 36, 140lbs
12:58
--25lb dumbell swings
--sub pushups for pullups at her house

As rx'd, 11:41, 6 seconds slower than last time. Must have been the 3 hours of sleep the night before at work, get some...

19 m 48 sec

sub rope climb for x75 rope pull-ups

bw-145lbs

15:13

14:35 as rx'd

pullups took a lot of time as I recovered enough strength to do them all myself as opposed to jumping

as rx'd, 13:56

5'7"/145lbs/29yoa

as rx'd (subbed 55lb DB for kettlebell, very odd)

13:27 (I thought I had you DanD!)

probably could've ran faster on 400m (1:30, 1:40, 1:40)

Couldn't get the 12 pullups consecutively on rounds 2 and 3. Took 10 second rest between every 2 reps (underhand grip, no kip)

I fear tomorrow.

BW 250
Age 32

15:47...

Felt like I was moving alot slower.

Was tempted to use a calendar instead of stopwatch for timing purposes

13:36

as px'd
12:59

Age: 25
BW: 189lbs

12:45 as rx'd

Good 10-15 second job from treadmill to weight area, so might have been faster than 12:45.

12 pull-ups were done kipping style.

15:10, 1:10 faster than last time.

bw: 121

25lb dumbbell swings

Camp Taji, Iraq

13:40 subbed 50# db.

This seems a little too fast for me. I changed the run from treadmill to running outside the gym. I may have under-measured the run...

15:49. Substituted dumbbell swings.

Sandy

14'04"

10:25

Olivia:

-approximately 15 minutes (last time 18:38!!)
-8.0 miles per hour or 7.5minute mile or 5 minute km's) - same
-35Lb dumbbell (first 2 sets unbroken)
-pull ups in sets of 3 or more

Subbed 35# DB otherwise as RX'd

14:35

18:18 and subbed 500m row

Some of you guys disgust me!

*************************************************
20:42

9.39 as RX'd.
Splits: 2.58, 3.23, 3.18
Last time did 9.31
Distance closer to 440M (same as last). Ran outside in rain which made KB and PU bar slick (rained last time as well). Was hoping for 9.15...next time, perhaps.

12:36-no 55lb dumbell at the station used a 50lb, otherwise as rx'd

13:46

Bw 203
Age 34
14:00 flat. Thought I kicked a#$. But after looking at these posts, I guess not. No subs and only broke 3rd set of kbell swings into 11/10 reps w/ minimal rest. Oh well, I'll get her next time.

11:10
75 seconds slower than my PR! Don't know how that's possible - felt like I was flying. I did have some 15 second breaks that I will hopefully iron out. As always, I did this Helen on a treadmill with 50 lb db (heaviest in my gym). Swings unbroken, 2nd and 3rd pull sets broken.

Finished in about 20 minutes. I lost my stop watch. Son of a... Had some delay going from the lifting to the running.

10:15 (2:47,3:58,3:50)
no 55lb dumbell at the station used a 50lb, otherwise as rx'd

About 13 minutes. Runs on treadmill at 15kph for the first 2, 14.2 for the 3rd. Only a 50lb DB available for swings. Nowhere I could get a proper grip for pulls so that slowed it down a lot.

16:45
I'm out of shape compared to last spring when I started coming off of the wrestling season.

10:51 as rx'd.

First outdoor Helen.
Squats due to no Kb.

11:56

14:03 w/ no-kip pullups

CFWUx3
11:50

D-db 35; Pull Downs 105
M-db-20, 25; Assist PU-50, 50, 60
20:42

200/25% For Oct 11, 2006

5:37 + 3:23
5:37 + 1:57
5:37 + 1:10 minutes.

Yesterday (Oct 11)

Three rounds for time:
Run 400 meters - on T-mill @ 2% (much slower than track)
60 pound dumbbell swing X 21 swings
12 Pull-ups

12:15

(Could shave at least a minute running on track - never went into aneorobic sprint mode on T-mill runs)

14:39

sub 40lbs db swing

Note to self: did this one with boys- just forgot the time.

bw 182 age 30

My very first crossfit was "Helen" but with only a 25lb dumbell. That was March 06 and it took me 18 minutes. I was strong but out of shape.

I did today at gym on treadmill as rx'd and my time was under 8 minutes. AWESOME! I love you crossfit!

cfwu x 3 (- pulls)
as rx'd (55#db)
19:50

15:29

Used 40 lb. dumbbell for swings.

BW = 140

As Rx'd

21:45

As Rx'd

21:45

Did this on 10/13/06
bw 229
500m rows - 149, 149
cfwu x1

Helen (sub 55# DB)
13:30

This should be faster for me - carrying too much extra weight...

Thanks!

Did this 10/13/06 before WOD. I took my 1.5 pood KB to a nearby park which has pullup bars and where I had mapped a 400 m course. It's amazing what a difference a flat track makes. 9:39 as prescribed, finally broke 10:00 and beat my old record by 1:23. Woohoo!

16:08 (3:50 improvement)

after 5 days off and being sick

Avg HR: 178
Max HR: 193

i misread the darn WOD and did pushups instead of pullups
subbed 6 gallon water jug (approx. 48lbs) for kettlebell as that's all i had in the woods.

10:56

14:03
All kinds of problems- completed at home.
Ran 400 on treadmill
used rope to tie through to 25lb plates for KB swings- half way through 2nd set I realized the weights were about to rip through the rope, stopped picked up adjustable dumbell had a bout 20lbs on it continued- addeda 25 lb plate for third set- the clamp gave out and the weights went flying across the basement- finished just holding a 25 lb plate. Look forward to the next time being better prepared from the get go!

oh, and after an 18 hour fast

13:10

First time doing Helen as Rx'ed--therefore a PR.

Only 19 sec. slower than previous Helen a month ago--that one was with a 44# KB. Could really tell the difference on swings.

18:28 on treadmill at 1% grade, 55# DB swings, and jumping pull ups