Hey CrossFitters! What's a good time for this WOD?
I'm finally starting to do the WOD's as rx'd with minimal broken sets, and was just wondering....
Thanks and happy Crossfitting

im gonna try for under 10 minutes. try 5 minutes per set. (under 15 minutes)

Go Burg!
lift hard and heavy or go home to mommy!!

BrianC: the one where you feel compelled to lay down on the floor at the end and gasp for 2-3 minutes, while a pool of sweat slowly spreads underneath you. Ideally, you should feel some nausea in the final round, but nothing that slows you down. Actual puking is not good for your time.

Other than that, just do your best, note your time, and try to do better next time.

#1 check out the "Compare to 061119" link, that will show you CrossFitters scores from last time around; you can get a good feel for the times (but also note when people have modified the WOD to make it more do-able for them).

Of course, the other method to determine if your time is good enough is to Meet Pukie.

Off the topic, but is anyone from the Fairfax Co. VA area? I am looking for someone to answer some questions about the area becuase i may be relocating there soon. Thanks. Crossfit rules.

Any ideas for a sub for the 400m run?

Haha, I may actually have to have to sub the run tomorrow. How the heck did we get a frickin' ice storm in Texas?! Hopefully the roads will be sanded and I can run. If not I'll probably do eliptical at an insane pace for 2 min 15 sec (my average for the 400). I don't have dumbells at my house but I bought a couple of 5 gallon water cooler jugs with handles and filled them with masons base in one and aquarium stone in the other. One of those should be about right. And I've finally got my pull-up bar installed. WooHoo!!!

I just looked at the last time we did this. I forgot all about the Shakespere rip-off!! That feels like ages ago.

Hi everyone, this is my frist ever WOD. My time was 13.40:60. I was using a treadmill to run since I don't have a 400m course plotted, so this slowed me down a little as it took a while to get up to speed. I wanted to drop to the floor at the end of this. Thanks for a fun time!

I know I did this on the wrong day but I can't work out tomorrow.

When performing heavy olympic lifts, squats, deadlifts, etc., what is the proper technique for breath control? Some East Bloc trainers have told me to hold your breath and contract all the muscles of the pelvis and the abdomen throughout almost the entire lift. Any suggestions?

#7 - do any activity like box jumps, wall ball throw, rowing, cycling etc. for the same amount of time that you would usually do a 400m

- Mitchell - This is how I do it. Set my body, take a breath, hold it, tighten everything up, conduct lift, complete lift, release breath. Do it faster for higher rep sets.

Sorry that was for Matt in #12.

LOL You guys get snow storms in the south and here in Wisconsin we have had the mildest winter since like 1914. I believe that gloating is in order.
I'm going to try for pukie tomorrow to balance karma with you southern guys :D

9:17 - Rows for the runs (too much snow and ice to safely run), 52# overhead kb swings, kipping pullups. No breaks on anything; the only way I can decrease my time is to row faster. This was a few seconds faster than the last rowing Helen.

Grip fried - it was hard hanging onto the bar for pullups after being thrashed by rowing and swinging.

It's good to do a metcon WOD after unexpectedly working a sedentary 14 day.

9:00 as requested.
This felt very good. I'm going to try for sub 8:00 next time.

Tomorrow will be my first time doing a crossfit workout. I will let you know how I did. I can already tell this is going to be awesome!

I goota meet that guy!

hey!

We just did "CrossPit Helen" tonight at Brand X:

3 rounds
180 Hard Fast Punches on Heavy Bag
21 1.5 pood kb swings
12 Pull ups

I did a modified version - subbed 12kg bell.

11:41

oh yeah: Unofficial class notes -http://crosspitgirls.blogspot.com/2007/01/crosspit-11507.html

Officiall class notes posted by the instructor within 1 day at http://www.brandxmartialarts.com/forum/viewforum.php?f=7

As rx'd (with the usual 500m run)

22:00

Hi all,

I only have a 1-pood Kettlebell (36 lb). Am I best off using that, but upping the number of reps by 50%, or using a 55 lb dumbbell?

I did a search of both the forum & the FAQ & couldn't find anything on subbing different KB sizes.

For reference, I'm about 160 lb, 37 years old, and have been doing Crossfit for around 4 months. I don't have much of a heavy lifting background though, so for most of the serious lifts I've had to use a lot less weight than RXed.

CFWU x 3 (- pullups)

As Rx'ed: 17m 13s

Pretty happy all up.

Working on CF#13 and I'm gonna bust a Helen this afternoon. I was wondering how low to take the DB swings? I know the lower I go the more I feel it in my legs/low back/glutes....but I'm not sure if there is a best answer or personal preference??

Also, can someone give me some description of how to use the bands for pullup assistance? I typically break my pullups into 6-10 rep sets but would love to mix it up with 20-30 rep sets with assistance. I've seen the bands so I know what they look like. I just don't know exactly how to best "hook them up". I'm thinking of buying a set from Iron Woody.

Thanks

wilson

Did Helen last night! Used 20kg/44lb KB. Time - 9:49. I love this workout!

39 yo male, 172#

First ever girls name WOD, week six of CF...

CFWU x 3 - pullups

400 m on treadmill 1.5% incline
Subbed 35# db to maintain form on sets 2,3 of db swing
Assisted pullups on set 3
All sets unbroken

Time: 13:19, hello "Helen", I've checked my ego at the door.

Used 50lb dumbell, chickened out on trying the 60.

otherwise as rx'd

8:56

Had to break up the last set of pullups

Male
Age 30
Bwt 135

As RX'd
10:53

280#'s/43 yoa

subbed 2 laps around school hallways (measured @ 200+ yards/lap)
50# DB x 25 swings
jumping pull ups

12:10 PR by several seconds

stephane 193.6\29
50lbs DB no break up
PU (8-4)(6-6)(6-3-3)
time 11:23

14:44 as rx'd. Gym layout ideal.

10:55, as rx'd with dumbell.

CFWU (12), WOD as rx'd (subd 55lb DB), 10m47s, first go at 'helen'...nearly met pukie...only broken set was last pullups (8/4)....

Somewhere between 12:00-14:00 I thought I started my watch but I didn't. Subbed 32x 1 pood kb swings, and 90sec of jumping rope for run. It's 15* out and there is ice on the track.

12:33. Used 1 pood for all unbroken KBS (the weight adjusted for bw=125), the runs were all in the upper 8/mphs at 1% incline.

CFWU ( 3 x 15 )

2/3 Helen as rx'd

rnd1 4:11 / 2 min rest/ rnd2 4:44 = 10:55 total

Lungs still full of phlegm, but I can feel a light workout assisting recovery.

Why aren't more Xfit sites hosting the Tactical Strength Challenge this March?

age: 26
wt: 197 lbs (i've been lying to myself)

cfwu x 3 - no pullups
subbed 45lb dbs for the swings: 20:47

2 QUESTIONS:

I am having some discomfort about 2 inches to the left of the top of my glutueas maximus. Almost feels like something needs to crack back into place or pop. It doesnt "hurt" when i workout, just a discomfort when i squat. Any ideas, suggestions or comments?

This may seem like a basic question but what is the difference in stance-form between the front squat and back squat (other than placement of the bar). Can someone explain the difference to me between these lifts? I think I have a solid understanding but i sometimes question myself.

Thanks

age-40
bwt-214#
time-14:25
used 65# dumbell for kettlebell swings.

#41 BleedCF

Front Squat - Quad Dominant Knee Extension - Glutes contribute more to hip extension - has a vertical torso position

Back Squat - Hamstring Dominant Hip Extension - has more of a forward leaning torso position - you can lift more this way

First ever Helen...subbed 35 lb dumbbell for KB swings...some lower back issues...20 minutes 46 seconds...thought it was gonna be easier :)...pullups were DH, kipped, jumped, scratched, and clawed...

11:34
48 seconds slower than last time

all sets unbroken - long distance btw treadmill and weights

Howdy,
Yesterday's Work
{Weighted dip (+57#'s)x5 and Weighted Pull-up (+57#'s)x5}x6.
Bdw. 85kgs...

Pierre Auge- Can you comment on stance. angle of toes and width of feet for both lifts. thanks

Age 38
BW 205

CFWU-pullups 3 rds

WOD as Rx'd

15-16 minutes (used wall clock so it's an "ish")

27:25.

Used a 45 lb bumper plate with a wrench and some scrap wood pieces through it as as handle for my kettlebell. :)

The pull-ups, after the first few, came as single reps with 5-10 seconds of rest between them.

Had to run with my hand holding my hood on to keep the falling snow out of my eyes.

#41 BleedCF-
Since I am not a doctor (nor do I play one on TV) please take this with a grain of salt-

I have the same issue but my discomfort turned into outright stabbing pain when I run. After seeing a doc and doing some research on my own, it turns out that the side of my hip/ lower back with the pain is because it is weaker. I know why my weak side is weaker. So, I have started doing one legged squats and stopped unconciously favoring that side to help build it back up.

Kate

jknl - Howcome one side of my back would be stronger than the other..? Did one legged squats work for you?
Thanks for the advice

Age 32
179 #

18 mins....but cud only do 13 reps swings w/ 55# and 10 pull ups. This was my first date with Helen and she did not treat me too well

18:00

Good point, Coach B!
As always:)

15:33
subbed 35# db

14:27 (subbed 35# dumbbell for swings)

BleedCF-
My weaker (left) side is because I dislocated my kneecap a year ago and have naturally favored it for a year while it was in recovery, therefore making my right ride work harder.
I have no idea why your back would be weaker on one side than the other, other than it might have been a preexisting weakness that CF has exposed. I would go see a doc though and see what they say. At least this gives you something to think about.

As for the one legged squats- I just started adding them in and they smoke my leg big time!

Kate

20:07 -40# db

As Rx'ed: 8:47

3x CFWU -pullups

14:45 as Rxd w/55# dumbbell

25:45 / 33yr / 180lb / CF #13 / 1st Helen

-Run =9.0 @ 1.5deg for 2min on treadmill w/25 sec spinup (pretty cold outside up here in Northern Iraq)
-55lb DB swings =2 sets on each round. unbroken next time.
-Pullups =6+4+2, 5+2+1+1+1+1+1, 6+6(50lb gavitron) geesh I suck. Can't kip at this gym. Will get back to my home rings in a few weeks!

Disregard my rediculous question #26 about how low to go w/DB swings...obviously my first try showed me "as low as it takes to do 21 reps w/55lbs! And now I know, "and knowing is half the battle"(GI Joe, circa 1982)

Still curious about pullup bands...

wilson

BW 175

as rx'd (55 lb db for swings)

8:12

w/u: short interval run on treadmill, k-bell deadlift + swing (3/3 x 3)
WOD: 9:53 (last 11:38), R1: 3:20; R2: 3:27; R3: 3:05, focus was on runs so did Russian swings

Wow, did the swings (first time I've done these, they look easy, they feel easy) and found the gump sucked right out of my gumption; no spring in my step at all, though there was no perception of effort in the swings. Whole thing was about 15 mikes - didn't start my watch on time, and have to walk about 60s from dumbells to pullup bar. I say again, wow. My back is telling me loud and clear that regardless of the lack of sensation of effort, the db swings were really engaging my low back muscles. Same weak spot I discovered doing power snatches a couple days back. Anyway, Camp Victory CF in the swing of it. Aswab

Hi all, I'll be away for 10 days and off the radar screen. I won't be able to get to a gym regularly so I'll be doing lots of swimming and beach burpees in Maui. Stay strong, everyone and thanks for your support.

There are some incredible times posted - I like the crosspit sub of the heavy bag ... I'm intending to try tabata intervals with l/r round house/reverse punch combo ... should be good for giggles and grins. Aswab

16:35 subd 55lb dumbbell and 400 meter row

Taking a break for a few days...got the flu going through the family.

wu: pu & dip +0x1, +35x2
Half-Helen 3 rounds of 200m TM@5%, 10x55# swings, 6 supinated kipping pullups - finally.

forgot the time: 16:30

10:33 as rx'd

13'18"
Off by about a minute. I felt terrible, but I'm blaming it on the command PT folks that clogged the gym floor I was running on.

"Nautical Helen"

BWT: 176

Three rounds for time:
Run 400 meters (subbed row 500m)
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) (No 55, subbed 50#DB. Next time will do 60#)
12 Pull-ups

Time: 15-16 minutes. Definitley better than last time of 17.5. Focused on minimizing recovery time. DB and pullups unbroken, although I took some top of the swing breath pauses on DB swings.

I found the CF Journal article instructive on swing technique. Good drills to learn importance of hip flexors, and use of jump to accelerate the upswing.

First time trying Helen.

1. .25 mile treadmill 8.0 mph
2. 55 lb dumbbell swing - 21x (thing gets heavy after 15)
3. 12 pullups, varying grips, broken into 3 sets each

Time: 18:26 . . . Mostly from breaks between sets and between exercises, staving off Mr. Pukie.

Used 45lb dumbell, runs on treadmill incline at 1.
Time 13:14

My first CF Cert.
Coach B is a humble giant. Truly a great American.

11:49
1 pood
CrossFit Oakland

3rd crossfit WOD so far.
kept treadmill spinning at 8 mph for the 400s.
had to use 2 25# db for the kettlebell.
pullups are coming back, got them all in, but were mostly jumps.
13:53 total.
i can't believe the results so far...amazing.
thanks crossfit. i'm telling everyone i know.
it's 36 degrees in friendswood, tx.

7:55 with 55 lb. DB

11:26 with 40 lbs dumbell instead of 55.
Push up the dumbell next time to 50 or 55. All pull-ups broken sets. Got 8 the first set, then mostly in 3s for the remainder.
Times 3:06 / 3:55 / 4:25

Not my best. 17:55. Subbed 35# plate for the KB. All plate swings and pull ups unbroken (which is good). My 400M time really sucked (was something like 2:35 on the first round...must have gone downhill after that for sure...).

55# db 400m on treadmill 1.0 incline all pullups kipping

15:16minutes

really poor job on third 400m, cost me an extra 1:25m

"Helen"

Three rounds for time:

Run 400 meters
50 lb. Dumbbell Swing x 21 reps
12 Pull-ups

15:44

As rx'd 16:00

13:15. PR by 12 sec.

Subbed 42.5 lb DB swings and probably more than 400m run around gym a few times for the running.

Gym layout was terrible but I deal with that every time.

1 pood DB swing

29:00

I used to do crossfit regularly in Minneapolis, and had a great group to workout with. I recently moved to Des Moines, IA for a job (its negative 9 out right now). Anyone out there crossfit in Des Moines?

Age: 41
BW: 164

CFWUx3 (minus 2 sets of pullups)

As Rx'd: 16:50 3:25 slower than October. And 3 pounds heavier.
First round went at <3 minutes, and I was feeling good, but then Pukie came a calling. Slowed waaay down...

Bwt: 135

As Rx'd: 9:52

I think I suck at the dumbell swings... no, I know I suck at them.

#41 Bleed CF: I think you just need an adjustment at a chiropractor. Sounds like you irritated something, probably your sciatic nerve.

Took me 30 minutes flat to do this. I limped through the 400s because of my bad hamstring. Subbed a 45 lb. DB for the 55 KB and assisted chins with a JSB.

061119 Helen: 12:01

Today's Helen: 9:54 (PR)

sub'd 32X 10 meter shuttle run. ( I'm going to throw up)

- 14:00

CFWx 2
subbed 55lb dumbell, otherwise as rx'd
10:58(pr!)

15:45 as rx'd.

143lbs/30yoa

modified CFWU x 3

"Helen" as Rx'd (55lb DB sub for KB)
Three rounds for time
Run 400m
55lb DB swings x 21
Pullups x 12 (last set broken 6,4,2)

TIME: 11:13

This was tough after doing the SDHP/Body Weight bench press the day before. I improved over 2 minutes from the last time I did this in October (missed the November one). I did kip on the pullups this time, whereas I didn't last time.

37 BW 190
As Rx'd: 12:20 (0:27 off PR...)

BW 157, 35 Yr old Male
as rx'd-15:22

11:58

30 seconds quicker, used 55#'s this time vs. 40#'s last.

Helen doesn't like Guinness.

BW 175
Age 31

Grappling W/U (1 hour)

"Helen" as rx'd:

8:44 (Personal Record)

Today was 30 seconds better than my last time and 4.5 minutes better than the one prior to that.

----------- COACH GLASSMAN -------------

Hope your New Year is going well, and I wanted to say that I dropped by to see Aunt Ann and she is doing really well. The weather has been pretty cold, snowy and windy, so I wanted to check on her for you. Please email or call me if you want some more details.

Tom

11:56...good workout recovered quickly....i should be quicker when this comes up again..cant wait till tomorrow

age 40
Bw 180

Rows @ #6 on rower: 1:49, 1:59, 2:08
Swings @55lb: 21, 21, 15/6
Pull-ups: 12, 7/5, 7/3/2
Time: 21:33

Had to cross gym from rower to pullup bar - probably added about 1 min total

Age 33
Bw 165
Male

Elevation 8600ft

As Rx 16:44

Did it twice.

The first time about 6:00 it was really cold and I ended up running slow.

9:21

The second time was an hour and a half later and that time I was just tired.

9:00

41 yom 173 lbs 6'1"
pre wo 1RM snatch 119 lbs
wod as rx'd 9:16
Post wo 500 row 1:40.1

great job, Ahmik!

14:48

this was a 1:04 improvement from last time for me.

(runs 10, 9, 8 mph on tm; 55 DB swings broken 15-6, 16-5, 17-4; Pullups 12, 8-4, 12)

8:43 as rx'ed on treadmill, 2 seconds better than my last Helen which I subbed rowing for runs. Pleased with this result, but I think the treadmill may be a bit faster for running.

WOD 15:02 35lb dumbell for kettles
jumping pullups due to not having a pullup
bar, run was done in 7:19 total time.

16:50

25 lb dumbell for kettle
rest of wod as rxd

10:52 PR by 11 seconds

sub 26 X 45# KB swings (no 55#)

26m 193#

18:31

DB swings: 45 x 15 x 3
Pullups: 9, 8, 8

pretty sure i can do a lot better than that next time.

CFWUx3-pullups

3/23/06 19:45 w/ 30lb db
5/1/06 15:47 w/ 30lb db
6/22/06 13:30 w/ 35lb db
10/9/06 14:22 w/ 40lb db

Today: 12:17 w/ 40lb db
Last run was brutal.
Took over 2minutes off time. No wonder it took around an hour to recover!

12:52
sub's rows for runs
swings broken
2nd rnd 15-6
3rd rnd 10-11

7:36 as rx'd

runs on tread, still winter, w/ 55 lb db, no breaks, 7:30 last time

+ OPT challenge
before - power snatch 1RM - 129
after - 500 m row - 1:30.5

47/M/152/5'8.5"/CFT610

"Helen"
30# DB (N.B., most 2006 swings with 20#)

17:54

Head in bucket...

WU
Walk .5 mi. on treadmill
35#DB KB swings x 10
WOD
55# DB KB swings
14:46

37 190lb
as rx'd

061119-8:39
061009-8:19
TODAY--8:11

27yo 200lbs

10:59 as rx'd

runs on treadmill
on the road, unfamiliar gym
then did FS wod and single arm DB snatches

44
190

14:16

Billy, glad to hear you're keeping the Crossfit tradition alive in Des Moines. We're up to 6 degrees up here; finally feels like winter!

CFWUx2 -pulls

WOD "Helen" in 10:48
All sets unbroken
Need to cut transition times down

17:11

400 m run
1 Pood KB X 32
12 kipping pullups, (bad form)

can't wait for this weekend's cert!

Russ as rx'd 10:47

Zoe (30lbs dumbbell swings) 18:35

Sub: Jumping/Negative pull-ups (Pull-ups are my weak point)
Sub: 55lb dumbbell for kettlebell

Round 1: 7:09
Round 2: 8:10
Round 3: 8:10

Total: 23:30.45

Pukie wasn't very near at the end. Need to push harder next time.

Had a time out because I got parallel bars! A dream of my childhood becomes reality!!! Now new exercises for upper body strength are possible.
Missed the workout practice and will do 2 of them a day to catch up on.
And another reason for great joy: I found a spotter for the olympic lifts!!! The chief of our gym is very experienced in those.That came out while talking about them. Wonderfull, because I think here the spotting is very important!

First WOD after @2weeks off

WU with "beginner" rings routine

'Helen' 13 min
3 sets
400 meter, 50 lb DB x21, 12 pullups

On empty stomach (14 hrs post food)

subbed 500m row
17:52

First time with row subbed Helen. That is a new level of pain. But I did get a PR 500m at 1:37.
Also used my new 1.5 pood kettlebell. I love it!! It's much different than a dumbbell.

me: male 41yo 195lbs 5'10"

as rx'd 14:10

Although I deducted the time it took me to walk from the track to the weight room which is about 1:30 per round.

If that's cheating, I cheated. (add 4:30)

I have a question.
I am new to crossfit, this is my first kettleball swing workout. I used a 55lb dumbell. It was an aerobic butt kicker but I did not think that it worked any part of my body that hard. About 15 minutes after the workout I noticed that my lower back was smoked. I am fine, in fact it feels good like when you really blast your quads on super sets of squats but I was suprised that my lower back was so completely thrashed. Is this where kettleball work outs focus or could I be performaing the movement incorrectly?

Billy

PS: OPT Comment #114, 7:36.... You are a stud

36 yo male, 226 lb today
For the 400m, I subbed 2 minutes of shuttle runs, back and forth approximately 10 yards. Didn't count how many times I went, just did it for 2 minutes.

Completed in 15:43. Last time I did Helen was on 5/4/06, and it took 16:50. A little more than a minute of improvement makes me happy about my effort on this one, although I would have liked to be under 15.

28/M/185
CFWUx3
14:06, 3:20 faster than last time.

Easy sub for those who don't have a kettleball or 55lb dbs. Get a 12" dowel rod, slide your plates onto the middle, and swing away.

#127 - That's pretty standard. I often get it in the hips too, which indicates that I'm doing the hip drive correctly. It's supposed to be done with a vicious thrust of the hips, just like most of the moves CF calls for all the time. If your upper back was thrashed but you didn't feel it lower at all, that would mean you just did it wrong.

M 35 yo, 75 kg (165 pound)
16:14 as rex'ed, aside using 18 kg db (40lb)
1st round was 4 min, but next two rounds were about 6 min each!
Hard work out. Pure joy.

M, 29 YOA, 255 Lbs.

3 Rounds:
- 400m Run
- 80 lbs DB Swings (Scaled for my weight considering a 175 lbs crossfitter. All sets broken into 11, 10)
- 12 Pull-Ups. (All sets kipping, broken into6, 6)

Oops, forgot my ime...22:57.

29/174

Rx'd

7:30

No breaks, treadmill 10 mph

38/185

Crappy outside. Ran in the gym.

5 laps around basketball court
1 1/2 pood Kettlebell Swings, 21 reps
12 Pullups

3:07 / 4:50 / 4:22 = 12:20

50 lb. db.
24 min

First attempt at Helen
Scaled down to 40lb DB x 10 swings and 5 PUs/round

CFWU - 3 rounds sans pullups

Didn't time each round individually. Total time was 15:37 no breaks other than to set the treadmill distance and speed each round.

Small steps. Will make it a point to increase number of swings and PUs in next meeting with Helen.

cfwux3rds 15reps of squats,situps,pushups,back ext, and dips

wod Helen
400 on treadmill 9.0/2.0 9.5/2.0 8.0/2.0 (started it at 10.0 but had to step off finished at 8.0 for .2 of the .25)
55lb db swing 21 reps all unbroken
kipped pu's 8/4 all 3 sets
time 19:56

I don't know what it is but Helen has my number this was by far my worst time (sidenote: did do 2.0 incline for first time though) Just curious what people put the incline at to equal outdoor running? I had a real hard time breathing and was close to throwing up on this one.

One word: ouch. I didn't even try to time this one cause my track is so far away from my weight room. It was a good workout nonetheless.

M 50 69 182 CFT 695
Treadmill, 55#DB, kipping
Helen: 12:00 flat
Worked up to 135 OHS practice.

35/195/M/73"

CFWU x3 (-pullups)

13:06 with a 40lb dumbbell. I had to run the 400s on a treadmill. The treadmill was at one end of the gym and the dumbbells and pullup bar were at the other end. Lost time going between the two.

subbed 400m rows and swings with 21kg:

15 minutes

BW: 170
"Helen"
Did 400's on treadmill @ 2% incline - 10mph
55lb DB Swing (21 reps)
12 Kipping pull-ups
Everything unbroken (3 rounds)
Time: 9:10

50 lb. dumbell

15:47

M / 37 / 185

550m run in place of 400m run / 50 # dumbell / Pull Ups...Sets broken as indicated...

Run 550m 550m 550m
KB 21 14/7 14/7
PU 7/5 7/5 7/5

Time: 19:28

Subbed 90 seconds of jump rope for 400 and inverted row for pullups 11:53

M/ 27/170 /pansy asthmatic lungs/ 4 hours sleep

Subbed a ghetto-fab 45lb db (took a 25, unscrewed end, put 2 10lb plates on for just barely enough room for my hand)
Runs in snow.
Otherwise as Rx'd

14:43

Time includes a HUGE 2-3 min break to find my inhaler. I think the cold did me in. By my last run I was only getting 25-35% lung capacity.

Front Squats
135x1
155x1
165x1
175x1(former pr)
185x1(pr)
195x1(pr)
205x1(pr)
210x1(pr)

Weighted pullups x1 each

20 front grip
30 fg
40 fg
50 fg
55 fg
60 fg
65 underhand
70 failure

15 lbs short of my pr >:-(

35 yo male 220lbs
Ran this at home in the garage and around the block (clocked in the car at 1/4 mile)
used a canvas bag full of 40 lbs(all it could handle) for the kettleball. It actually worked.. sort of..
broken sets on pullups.
It was also snowing and cold and I had to walk to school up hill both ways.
18:15.

as a note: I read Rippetoe's 'Starting Strength' book. YOU GOTTA READ THIS THING. There were so many things that made me say "so THAT is why my shoulder hurts" or "so THAT is why I was never able to get beyond XXXlbs.." great stuff..

Doc

Missed one of the nicest days this winter doing some DIY. Bummed 'cos it was perfect for Helen - rain and gales forecast tomorrow

Anyways, did an old Coach Rut beast

75 thrusters, 95lb for time

5:34 with all reps Dynamax ball to active shoulder. Think this is about 90 secs better than my previous best.

Cheers, kempie

17:46, treadmill at 8.7/1.5 incline, 27.5 lbs db swings and jumping chin up's (from floor on blue plate, hand off bar)- these slowed me down but i am happy i no longer have to use bands or assisted machine!! And.... i did my FIRST kipping pull up today!!!

last time:
9:38, treadmill @ 8.5 speed/1.5 incline, sub'ed 25 lbs db for swings and 100 lbs assisted machine for chin ups.

25yo
215lb
4 rounds in 20 min.
55lb db
1 round 12 pullups
last 3 rounds 5 pullups kipping pullups for the others.

pukie's still tapping me on the shoulder grinning...

400m runs outside
21x 35#DB swings
12 pullups, kipping

3x for 11:10 PR by 7 sec, and i am feeling it horribly...runs felt bad, cold air and tight hamstrings. swings unbroken for first time and pu too until last round. about to hurl.

34yo male, 215#
18:59

I used a 35# dumbbell for the swings. Lack of sleep (new baby) plus headcold really held me back today.

F/35/195#/6'3"

17:03 not official
400m 6.5 mph treadmill
12(read the number backwards)DB swing 35#
12 jpu

27 db swings to make up difference after

val

Age 34
BW 149#

As rx'd:

10:42

#152
AWESOME!

12.47 as Rxd.

My pt client nadia is gonna smoke me on this, I predict a sub 10min time.

19:43 with 50lb DB

430m runs (round the Mill)

everything else as rx'd

9.20

Congrats on the new baby Rob, it took me about 3 months to even workout again so good work.

14:40 with 45lb assist on pullups. used 45 lb dumbell for kettleball

500m row
1.5 pood KB x 21
12 Pullups (mixed grip on last set)

15:45

#150 OPT mommy-
Congrats! That's great on the jumping pull ups and your first kipping!

Kate

Tim: 12:12 w/18# vest, 2 pood swings (don't own a 1.5 pood bell)

worse time than last, nonetheless pleased that I didn't suck worse!

rx'd 10:01 sets unbroken

38 yo/BW 175.

Subbed 400m row for 400m run (it was snowing here in Illinois), remainder as RX'd.

12:02.

Loud music helps.

Tim Comment #130 thanks :>)

Billy

#147 Jeff Chalfant

I take it you worked out at home today, what is up with this snow?!?

PS nice job on the PR for front squats!

13:45

Spaced on what the WOD was! did three rounds of 400m row, 12 55#DB swings, 12 pullups

30 yo 6-2 @ 181

Dont you hate it when you forget to start your watch? GRR. Last time (Oct 9th)I did 17 min with a 35# dumb bell. This time I upped to a 45# and I think that I was on a good clip. I will leave it at 17:00 for the time being. There was no way I could have done 45# back then so Im progressing right along. Kipping pullups are now in my bag of tricks and I use them frequently!

Nick C

bw 264, 23.8%bf (coming down though!)

23:27
first round pullups 115lb assist, thereafter jumping negatives (~1sec) - couldn't get access to the gravitron again

swings to directly over head

Jen: Sub 45# DB & Jumping Pullups 12:35
Paul: Sub 55# DB & .25Mi Treadmill 10:56

28 y/o 170 lb 5’10” approx 11% bf
CFWU-PU x 3

Run 400 meters: 1-1-1
40lb dumbbell swing (2 20lb dumbbells held together): 21 – 21 – 13,8
12 Pull-ups: 7,5 – 5,2,5 – 3,5,3,1
Time: 20:29
Compared to last Helen I did on 061009 – 19:36 with 30lb dumbbell swings.

15:04 (PB=14:25)

big pipe: 12:49, rxd

Some days you're the windshield..... and some days you're the bug. Today I was the bug.

CFWUx3 (1/2 PU's)

WOD
:10::05

About 1 1/2 minutes slower then the last tme I danced w/Helen. The runs this time were a bit longer, but it shouldn't of made that much of a difference. Need to stop being a little girl maybe.

Get some, Go again!

cfwu -pu x 3

sub'd 500m row for run
50lb db swings
pull ups as rq'd

12:43 all sets umbroken except last pull up set 7/5

i must be lost or slightly confused but what is a cfwu?

yoa:32, bw:74kg

CFWU(10)x2, sub´d pu for bp(50kg)

As rx´d: 17min
400m (74s,78s,82s)
db swing x21 (22kg)
pu x12 (10/2, 6/6, 6/4/2)

Running just kills me... Have to decrease recovery time after runs!

/micke uppsala sweden

DanJohn says that if something is worth doing, you should do it everyday.
So that is why i'm doing Overhead squats, and subsequently Snatches to get them up

CFWU x 1
burgener warmup x 1,
then did 3 sets of 5 OHS with 95//115//135

On to Helen!

1st 400m run was with a 2% grade (stupid ppl and their grades)
scaled up to 65lbs for the Swings (all sets unbroken...SWEET!)
Pullups, broken as always (don't know what the problem is... more practice I suppose)

15:04 - 4 seconds off my projection... probably a faulty timer...and would have probably been under if not the OHS's.

this one was definitely a "I can't wait till this is over, and I feel happy again" WOD

where in the web page can i find the burgener warmup?

M/28 y.o./230#
As Rx'ed
11:35
(55# DB and .25 mi TM runs)

11:04 as rx'd
Wasted way too much time walking to different spots in gym and waiting for equipment.

38/186

CFWU

Helen as Rx'd: 15:47

Swings unbroken on first set then 10/11 on subsequent sets. All pull-up sets broken. Managed to score a 1:30 on my first 400m which is a PR for me.

Pretty happy with this result for my first attempt at Helen.

Sam

CFWU x 3 minus pullups
subs-
400 m run on elliptical
35 lb DB swings, 21 swings, unbroken
12 jumping pullups
3 rounds
Time- 18:32
Last time w/ 30 lb DB swings, broken- 21:09

Practice on "floating" the 45 lb bar in cleans

N & L- WU- 50 wall ball squats with 8lb med ball tossing and receiving to L instead of wall.
400 m run
N- 15 lb DB swing, 21 swings
L- 12 lb DB swings, 21 swings
12 jumping pullups
3 rounds

Time-
N- 14:05
L- 13:02

N Practiced cleans with 25 lb bar
Glad L is back with us!

Kate

45yo/160

13.35 as rx'd

#65 John Wopat-
Have fun on your trip!

Kate

Subbed 500M row for 400M run.

14:30

9:33

Way off PR. I ran it in boots vice running shoes and fell off the Zone diet wagon a few weeks back. Should probably fix both problems...

M 50, 185#

subbed 500m row (snowing out there)
35# db (never swung before, now I know I could have gone heavier)
all pullups broken

17:38

Adc
8.53
as Rxed
Treadmill Run Incline 2 Speed 18-15.5
24kg KB Swings
Kipping Pull Ups

Alena
14.14
Treadmill Run Incline 2 Speed 15-14
12kg KB Swings
Kipping & Jumping Pull Ups

Ben: 10:40, runs on treadmill at 1%

26:18

45# db swings, broken
p/u's assisted and broken

27 min as rx'd
23yr, 160#

1:30 400's, swings and pullups badly broken

bw-199

wu
2x10 squats, goodmornings, situps and pushups

wod-as rx'x
11:46 (new pr-by 1:19)

Kb swings unbroken in round 1 and broken in half in rounds 2 and 3. Pullups broken in half all 3 rounds. Runs outside in 31 degress-transition inside and down to basement added 20 seconds per round. Could probably knock off at least 1 minute if done entirely outdoors. Next time I will really smoke this.

MC

bw 165#

as rx'd 8'39"

First Date with 'Helen'. I'm not sure if I liked it, but I can't wait for the 2nd date.

did 400's on treadmill with 1.0 incline
12.58

15:05 as rx'd with 55lb dumbell swings
pull ups were broken
warmed up with a 2:55 1,000 meter row

12:02

subbed 500 rows and 1 pood kb.

Team Lakeland

Neil Sub'ed 35lb Db Russian Swings, Pull ups kipped for a time of 14:40

James: 25 lb Db Russian Swings, jumping pullups for a time of 10:43

10:40 (PR - 1:07 faster than last time)
run in treadmill, 35# DB swings, kipping pull-ups

36/180#

Treadmill, 50# DB swings, kipping pull-ups

12:58

First Helen - harder than it looked!

#158- Jeff Chalfant

You predicted I would do a sub 10 min Helen? Have you forgotten that I just spent 1 week in Hawaii, and 1 week home sick, AND this is my first real WOD after all that? you sure know how to motivate me because I saw your comment right before I left for the gym.

F/28/105lbs

CFWUx2 - pull-ups and dips

400m run (on treadmill)
20lbs db swings x21
12 pull-ups (kipping)

time: 9:35
last time: 11:19

wanted to up the weight on the db for swings but 25lbs was being used and i was in a rush...still not feeling 100% better and didn't want to push it by going up to 30lbs. will move up the weight next time

Holy crap, I just realised I did 21 pull ups per round...I'm a dum bass.

This absolutely sucked. To icey so I tried to treadmill. My treadmill was malfunctioning. Belt would sl9ip with each stride. After first round I had a bowel problem and had to stop to use the bathroom. Between that and the slipping treadmill, I gave up. I'm a wuss.

bw 185

10:30

CFWU(no PU)
12:54

Hey-

WOD: sub 42 Box jumps, sub 45 lb swings, 12 pullups - 15:12

It was cold in the weightroom tonight.

Xtra: 40 ring dips

-K

bw: 185

As rx'd: 11:03(pr)

25 yrs
165 lbs
Sub'd 1:10 rows for 400
Used 50 lb DB, Heaviest I have
All sets unbroken

7:49

Burgener WU
As rx'd (55 lb dumbbell)
10:53.
Runs on treadmill at 0.5% incline.

Have to miss Coach B's place tonight for work. *sniff, sniff*

13:32 with 1 pood

~400m through trails at 2:50 - 2:55 per run.
Subbed 45# plate for kettleball
p/u sets: 8/4, 8/4, 6/6
14:55

As rx'ed

11:45

Male/28yo/5'7"/164lbs

13:30

QA4, Afghanistan

9:27 rows for runs, swings overhead-grip is gone!
Kelly Moore nice job!!!

180/34

12:30 as rx'd

sub row 500m/ 1 pood
12:36

John Wopat,
That really sucks, you can only do beach burpees in Maui, you've got my sympathy.

Billy,
Yup, that's where the kb swing will get you, that is generally the "weakest" link in most people. So you will feel it more there, also in your shoulders and between your shoulder blades.

Ben,
CFWU CrossFit Warm Up, look in the FAQ's, look on the exercise page for the Burgener warm up, it't titled (drumroll please) "Burgener Warm Up"

Felt particularly crappy after this one. 20:19, about 30 seconds lost from going in/out of the garage, didn't want to open the garage door and let the little bit of warmth I'd generated get out, so I'd shoot through the house, the run in the cold sucked too. haven't done that since good ol' fort drum. Used a 5 gal water jug 3/4 filled with aquarium rock, ~50#. I've been fooling myself, I got fat and lazy on leave, have to get it back. Oh yeah, and I had to tape the lid on the water bottle in the middle of set 2, I started to lose rocks.

Horrible conditions outside. 1 o'clock in the morning. Track was half covered in ice. Complete darkness. Good thing is I know I can polish minutes off the time. And it was actually a bit fun...

sub'd 32 swings w/1pood for 21 w/1.5pood
Otherwise as rx'd

10:59

BW 66kg

I'm a newbie. Awesome site, thanks Travis! Today was my first WOD and I'm smoked, but it's a good smoke. Can't wait for tomorrow's! Thank you CrossFit.

19'27. Last time was 22 min. Run speeds. 10. 8.2 and 9

29yo 180# 5'11"
20:00 for 3 x (.25 mi treadmill + 21 x 55lb dumbbell swings + 12 x varied-grip pullups)
Lost a lot of time sucking wind between exercises.

10:02
Runs on treadmill

12:58 as rx'd + 1 flight of stairs before & after each run. 2:05 better than 11/19!

as rx'd 12:39

#31, that's really impressive. good going.

11:00 as rx'd

:20 slower than last time but runs on track this time vs. treadmill

first two runs a little over 400m, last one a little less, total distance ran was 1200m

Getting colder and I almost cheesed out today, but felt great after Helen.

11:29

Subd 35lb db for kb

7:39
Runs on treadmill (still winter outside), 55 db swings, kipping pull-ups. Could have died after, finally feel human again. Finished 2 hours ago.

Performed in TU wtroom, poor location for this. Subbed 40 box jumps for 400m run, sets broken as 7 45lb dumb swing, 4 pullups.

CFWU X 1
40 box jumps
7 45 lb swing
4 pullups
Repeat to completion.

Time: 19:00.

Got my tail kicked.

47/205#
Helen:
50# dumbell/assisted pullups
12::45

CFWU x3 (subbed push ups for the pull ups)

35# DB for swings
treadmill for runs
asst pull ups
= 11:48

practiced some jumping pull ups, stairmaster 20 min hard, practices clean and jerks
Erin

22:50 subbed 2 min jumprope for run sets 21-21-21
12-12-10-2

Alone with the kids in the gym after our last class, so I subbed 50 double-unders for the 400. 55lb Dumbbell swing, Pull-Ups x 3-

9:10

-ix-nay on the run
-lots of breaks
-55# dumbell this time (compared to last week's 35#)
-17:05

As rx'd, 12:18
Yet another in a continuing list of personal worsts...don't know why. Less transition time than ever between events leads to a bigger total time by over 30 sec. I just don't understand.

12:45
as rx'd
treadmill runs

Today Crossfit Warm up was done 3 times minus the pull ups.
WOD
Modified
"Helen"
Three rounds for time:
Run 400 meters
45X21 Dumbbell swings
12 Jumping Pull-ups
Completed in 17:16

Travis L. Comment #220 Thanks for the confirmation on where the kettleball gets ya. It's 9 hours post work out and I cannot wait to find out what is in store for tomorrow. I am addicted to crossfit.

Billy

As Rx'd
Runs all at 1% Grade 10 speed
Swings unbroken
Pullups 12; 6,6; 4,4,4
10:55

6 months since I posted for this one, but almost a minute better this time. Love the program!

12:33

M/30/200
~12:05
Run around 200m track, subbed 45# plate for KB.
No pukie, but fainty almost showed.

#150- Congrats on your first kipping Pullup OPT Mommy! I can't wait until that is me!
Awesome job!!
Erin

Started w/ CFWU x2--1/2 the pull-ups.

Last time: 14:42.

This time: 17:02.

Same exact conditions--still subbed KB w/45# DB swings--biggest DB I have.

Aside from the ~2:00 stop for an asthma attack (cold weather sucks!), this time was still below my last time out. What's up with that??? I need to motivate. All things felt good. . . maybe that's the problem, WODs are not supposed to, huh?

Bill 46 yom 182#
Char42 yoc 140#
2xCFWU - PU added front squat with 90# x 5reps.

Helen- sub 50db
PU broken.8-4 6-4-2
15:36

helen
subbed 500m row for 400m run
total time 11:45

31/ 185

55# dumbbell
kipping pull-ups
runs on track
about 30 yards from track to bar

15:51 (pr by roughly 5 minutes)
Was still lightheaded an hour later shopping at Winne-Dixie.

32/5'10"/180
w/ 40# dumbell, otherwise as rx'd. 11:40
Gonna go puke now. Happy crossfitting all.
-John

BW168 Age 38
19:38 Rx:d
two interuptions of emergency calls.

21:55

Three rounds for time:
Run 400 meters
54 pound Dumbbell swings, 21 reps
12 Pull-ups

40 lb dumbbell swings
11:12

M/47/178#

CFWU X 1 and stretching. Routine done outside in the rainy, balmy low 30's

*100 meters X 4 shuttle run
*still have no KB, so used 2 25# plates on DB bar - worked pretty good. Back still toast from the sloppy SDLHP technique on Sat/Sun. Need to work on that.
* PU's dead hang, broken sets - alternated between wide grip and rings

16:30 - slow, I know...

26/6'6"/180 lb
CFWUx3 (push-ups instead of pull-ups/dips)
16:34 (tip-toe pull-ups as needed)

Push Press
155 X 5
165 X 5
165 X 5
175 X 4
175 X 4

3 rounds
hill sprint
25 ring push ups
35 pull ups

13:28

As Rx'd
9:46

Started with a slow 4.5 mile run

17:30 as rx'd

knocked ten minutes off of the old one.

M/26/180
CFWUx3
WOD as Rx'd: Helen
3.12
3.52
3.32
TOTAL: 10.36

11'42
treadmill topped out at 15 kph
i WILL do better next time

9:55 as rx'd

1.5 incline on treadmill
400m X 3 @ 10.8 miles/hr, 11.0, 11.3

Done at gym so the tread mill set up each time slowed me down some.

CFWU
6'1" 202
3:59,4:58,4:54 13:52
(sub'ed 50lb dumbbell, reverse push-ups, run on street, it's cold in NY!)

Subbed 35# DB Swings
First set of pullups were kipping, last two were using green resistance band for assistance. Gotta practice my kipping!

Time: 13:52

Three rounds for time:
Run 400 meters
45lb, 50lb 55lb DB Swing
12 Pull-ups
24min 13sec

13:24
16k KB
tube assisted pull-ups

sub'd 55lb db for kb all else as rx'd
13:39

Lauren C glad to see you back up and posting, congrats on the marathon!

Time 14:34

40# assist on pullups
+ 5 long gasping walks between the treadmill and the weight area :-P

30 5'4 145
11:23, subbed 40# DB, all runs done on TM

First day back at crossfit and Helen was a great start.
11:59 subbed 55lb dumbell thrusters and kipping pull ups.

HEY BILLROD!!
I live in Ankeny, IA which is a suburb of Des Moines and I crossfit!! i have been looking for a partner to workout with. if you are interested write me an e mail!!

9:06
Subbed 55lb db for swings.
Great Workout!!

13.20

1:30 on elipticle for 400m

CFWU 40POUNDS DUMBELL, 12 PUSH UP 8MIN 50SEC

Did the puppy deal...

Half regular pull ups, half jumping.

Time: 16:11

10:30 as rx'd. ran on treadmill.

14:41 but grabbed 50 lb db by mistake vs
16:13 on 11/19/06
16:43 on 10/9/06
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.
love the progression. this was after 3 days skiing. 10 min ellip wu 16/16. hr avg 136, hr max 179. m/50/183.

--"Helen"

~400m runs
55lbs db
Negative ring and bar pullups

31:07--

12:13 as rx'd

11:39-subbed 2 min indoor bike trainer for 400s.

14:25

14:19 not great I should have been around 13:00 but I've been off for a few weeks and I've got this cough and I've been busy with work and my girl is on my case and I don't have the right shoes for running and ..... and....

15:58 as rx'd

15 minutes dropped weight to 40lb dumbell. Still had a little back and neck problem. All sets unbroken.

9:37 with 40lb DB.

14.25. Dumbells instead of kettles, broke second two sets of swings in half and pullups devolved quickly into sets of two. Otherwise as RX'd.

first WOD in over a year due to shoulder injury.

19:45
35# dumb bell for swing
assisted pull-ups
running on treadmill.

After over 5 months off (Basic Training and AIT), I'm back.

Puppies version from BrandX

3 rounds
Run 400m
25# db swings, 12
9 Pull ups

~14 mins... I forgot to bring the stopwatch.

8:20 55 dumbell and the track was probably only 375 yards. KILLER WOD.

47/165
12:52 with a 45 lb db in a big box on the road.

CFWU with only 5 pull ups per round for WU.
then Helen - with subs
icy outside - 2 min run on treadmill - not so good at treadmill - loose nut rolling on top of it...
50lb dumbell swings,
last set of pull ups broken to 9-3
14:27

CFWU - pullups
10:12
last set of pull ups broken 9-3

"THE MORE WE SWEAT IN TRAINING, THE LESS WE BLEED ON THE STREETS"

10:40 400's on TM, all 3 sets KB and PU's unbroken. Shorter rests between elements would certainly have imnproved my time, and I think I could have shaved a few seconds that way. Even so, I was pretty gassed at the end. Courage in suffering...

CFWUx3
BW 233

19:23 as RX'd

First full speed, full weight workout in some months. Feels good to get back to it. Now to lower those times (and that weight)!

Thanks, Coach!

-Dennis

subbed 55# db

17:38

Subbed 55# db and Grav pull up at 50# assist (#10)

16:32

20kg DB, 14.5kmh treadmill : 13min

quarter mile on tread
35 pd swing
12 jumping pullups

16:37

M 180lbs 23yrs
13.41 as rx'd

quarter mile on treadmill
55 lb DB - sets broken up 15/6, 11/10, 10/7/4
Pull ups - 8 plus 4 jumping, 5 plus 7, 12 jumping

18 minutes

29/185

12:06 as RX'd (w/ 55# Dumbell)

Scaled down a bunch.

Approx. 300m run (2 laps of UMass indoor track)
30lb swings

12:14

The long walk through the locker room/stairs to get from the track to the weight room definitely slowed me down, but this still hurt a lot.

BW: 173 Age: 27

As rx'd: 12:17

14:02 As Rx'd.

PUs and swings all unbroken, but runs were slow as hell.

Next time I'm breaking the ten minute barrier.

bw: 89kg
age: 20

400m's on treadmill
subbed db for kb
pullups divided into sets (last set was sets of 2)

16 min 30 sec

bw 148#
9:15

8'50"85 as rx'd
I did this with a buddy who is just beginning to come around to CF. He is 6'5" and around 260# (all muscle). The guy did this WOD along side of me and finished in 8'44" as rx'd. I think he's a machine but I'm not sure. Very impressive for his first real WOD.

With 1 x pood

11:17. Time is personal best, but I didn't use prescribed weight.

16:15 as rx'd

compared to 17:40 the last time.

Slightly scaled back Helen

3 rnds of
400m run in the snow
18 db swings using 45#
12 jumping pullups (some shoulder pain, so I limited range of motion)

time: 17:30

10:23 as rx'd. (PR)

Worm - Comment #161 - Thanks! I have a very understanding wife, thankfully.. I think it'll be payback this weekend though (long honey-do list).

Mike: last time 21 min this time 13.40 as Rx'd

12:07 new PR

"Helen" as rx'd

10:27 (new PR).

Age 35 BW 186#

19:25 as Rx'd - last time was 20:50. This is a 9% improvement in two months (unless I blew the math), which is a number I just can't fathom. This stuff works!

Weird, thought I'd posted this yesterday?

11.08
500m rows instead of run. KB swings as rx'd. Slower than last time, but was quite tired today and I find the rows take a little longer than running.

18:33

14:52, 1st rd p/u's 4,then all jumpers.

Crowded gym - did 3/4 mile run and then 12/21/12/21/12/21. Bumped weight up to 75 lb dumbell - 13:43

14:21

Did mostly partial chins for pull-ups and used 40# DB for kettlebell swings.

Tschanzy 44yom 169lbs

as RXed except the run was only about 360m

12:46

10:37 as rx'd bw 165 46yo

16:45
35lbs dumbbell swings
30yrs old
180lbs

16:41 as ordered

Not to bad?

M/24/153#

CFWU. Dumbbell Swing 15#, Run 495m (constrained by what was available). 16:28.

1747 need to up to 45's

15:05 as RX'd

previous: 18:12

20:00
25lb db swings
assisted pullups

age 17 bw 165

10:01 as rx'd
400 done around gym

sooooooooo close to under 10

bw=203
age=35
as rx'd (strict pu's)
13:47

bw 210 32y/o

as rxd: 18:00 min.

Brandon - 12:16 with 55 lb db, pu's kipped

Bwt=210
Age=41
CFWUx3
As Rx'd
11:14

13:31 as rx'ed on treadmill.