Nice, very nice
Jay

Can you use a 55 lb dumbell or is it unsafe? What is the function of the kettle ball swing also....Another question my hamstring may be pulled is there anything i can sub for the 400 maybe sumo squat row things???

#2 -- if you have a pulled hamstring, this WOD is a bad idea. The swings and runs both have the potential to prolong your recovery time. Do something else (IMHO).

Especially if you have to ask about the sub for a KB.

I think I can do the swings I was just asking if I can use a dumbell or if i have to go get a kettleball. And if i can sub rows for the runs ill be in good shape. Each time I start to find success in a program I have an injury and I never get motivated to get back in because I usually quit cold turkey. But i want to do substitutions and stay as close to the WOD as possible.

#2 Brandon,
listen to Tim! Helen will mess up your hamstring!
when ever i can't do a workout due to injury or lack of equipment i just scroll over to last years WOD for that day and do it. Be carefull that you don't cherry pick a workout that is look around til you find something your good at, that defeats the purpose.
good luck.

i might get to do this outside YIPEEEEE
sorry but i got cabin fever bad, you folks in Cali & FLA don't know how good you have it.

ratt
ratt

It says "or 55 pound dumbbell swing" right next to the exercise! I don't think coach would put it there if it was "unsafe". However, in your case I would definitely be careful. If you really want to do the WOD really badly, start slow, play it by ear and see how your hamstrings hold up. At the first sign of trouble, just stop. If you keep getting injuries you are either 1) being stupid and pushing yourself too far and/or 2) doing exercises without the proper form.

OK thanks for the suggestion I will take the advice, I can either do "JT" or this one as March 9th of last year was a rest day what do you suggest. Complete as many rounds as you can in twenty minutes of:
65 pound push press, 12 reps
10 pull-ups

#2 Brandon E--

I've used both regular dumbells as well as powerblocks and I think they work fine.

Try a combo of pullups/handstand pushups/pushups/body weigh bench press/or dips. They may be a bit more of a strength focus rather than metcon like Helen, but it's hard to metcon without hammy.

For example this one from 22 Feb:
30 HSPU, 10 Pullups
20 HSPU, 20 Pullups
10 HSPU, 30 Pullups

Just an idea. Probably obvious but thought it might help. Good luck.

I don't have a 55# kb or db yet. Amusing considering the equipment I do have; so I'm going to use the 1 pood kb and do 33 swings per round. multiply the 55(1.5 pood) x 21 reps and get 1155, then divide by 36(1 pood) and get 32.3333, so round up to 33 and call it a day. I think that will keep everything in the spirit it was intended. Gonna have to figure out how to get ahold of a 1.5 pood kb soon. This will be fun, first time I've been able to get the WOD done in the morning like I use to in Gabhdag.

How do I do the 55 ib dumbell swings? What is that?

subbed 50 double-unders for the 400m run.
7:33

cool video demonstration as usual. Interestingly Rob C and I were discussing Helen earlier on Wednesday. I commented it is one of the ones that always brings a little taste of blood into my throat.
What is that anyway?

What does 1 1/2 pood mean?

Hey ya'll. I'm confused on which arm (s) to use on the dumbell swings. does 21 reps mean 21 each arm for a total of 42 reps per set? If not then do you switch arms between sets? But then you'd be doing 2 sets w 1 arm and 2 with the other. Or splitting the sets at 21 means youd have 11 reps w one arm and 10 w the other. Thanks for the help.

Ok lets clear up the confusion. A pood is a standard of measure for weight for kettlebells. 1 1/2 pood is roughly the same weight as a 55 pound db. #14 use both arms for the dumbell swings. Both arms at the same time, one 55 dumbell grasped with both hands. I grasp one end of the dumbell. Hold on tight, swing away and take care of Helen. Check out FAQ and have fun crossfitting.

I'm fairly new to CF myself and I had some questions when I started, but people really need to start looking around the site when questions come up. Most, if not all, of your questions can be answered by looking at the FAQ or the Exercises page. Don't me to sound like a jerk, but take a little initiative.

well said #16

Ryan #16, you are spot-on here. The daily boards have become increasingly marked with those who fail to check any of the site's links before asking mundane questions. I am relatively new here as well, but I have found the answer to virtually ANY possible question on this site in both the FAQ section and the EXERCISES link. This is a free site with a plethora of useful information, and should be respected as such.

That is one of the better videos that has been presented.

I really got a lot out of the way the views were broken out, that along with the verbal instruction is awsome.

Many of us do not have coaches so this type of instruction is invaluable.

Could we have more videos with the same format for the other main lifts, squat, DL, clean?

Nicole + Dip = Holy Moly!!!

Another awesome vid.

I am loving the videos!

Any recommendations for an exercise to substitute with pull-up because I've got some bad blisters on my hand from yesterday's WOD?

Well ... that was it!!

After doing traditional weight lifting workouts and flag football specific stuff for a year-and-a-half now, that was my very first WOD. Nice! I didn0t time, and I stopped at 11 on my last series of pullups (well ... actually chinups, and I wasn't going all the way down!), and I lost my count and stopped early on the second set of swings. Still, you have to start somewhere.

On the dumbell swings (1x10K per side) I unscrewed the star nut and held an outside end in each hand. Is that OK? I tried hold ing in the middle, but it pinched my hands and wrists. I also have a slight twinge in my back - I think I wasn't keeping my back straight. Something tells me that's asking for trouble. Still: that was fun!

Subed run for 500m row

time 10:28

I agree with all those who are strongly encouraging newcomers to look around the website and attempt to find the answers to their own questions.

People who you spend some time researching the components of CrossFit show that they understand that these workouts aren't as simple as sitting down at the leg extension machine, scanning the "how to use" placard, and getting started.

Those who are successful in CrossFit are the ones who understand the importance of laying a solid foundation: one built on perfect form, a strong understanding of the CrossFit methodology, and consistant application of those principles.

Whether it happens in the form of injuries, burn-out, or frutstation, failing to lay this foundation will inevitably catch up with you.

22:30 trying to get back to CF standards. Day 1

JD#25

I'd like to apologize if some of that was directed at my comments and questions (#23)! I've been studying the site for ten months and preparing for the transition - among other things by working exclusively with free weights and body wieght.

Still, I realized today that there were a few things that are still coming into focus - like proper stance on the kettle (in my case dumbell) swing - whether hand placement or back curvature. (My back is fine, btw. I've been doing deadlifts and cleans for long enough that it *can* take a bit.)

I *do* wish thre were a crossfit group here in Zürich (Switzerland) to train with for a while to get my technique down. That's always the best way to learn ...

Split up Helen

6 rounds for time of
Run 200m
10 swings, 53lb kb
6 pull-ups

in 11:36

Split it cos my pull-ups stink and I wanted to maintain the met-con hit. Broke pull-ups in rounds 5 and 6 only. Great start to a bright sunny day.

Cheers, kempie

The video for the KB swing can be found here. http://media.crossfit.com/cf-video/kettlebell.wmv I had the same question when I first started doing the WOD's. The swings are done two handed. A DB is a little more awkward but totally doable.

BW: 165 33 YOA
Helen: 12:00

Who is Helen? I would like to know who this is that is kicking my butt. Also, great video.

Very nice video! Thanks!

Regarding NUBE question on the board: One thing that confused me at first was "why didn't the folks making money on crossfit answer questions on the board?" Finally, I realized they have paying customers to attend to, and the board is a service provided to participants.

Virtually everything you need to know is in a video under the exercises section - which is free.

Still, you can usually get an xfitter to take time to assist - they seemingly can't help it!

subbed rows for runs:

14 minutes

I've been doing Crossfit for a few weeks...since my husband recommended it. I love it! I was a high school and college athlete, and went into the Marines, so I got used to working out steadily. When I got out after 10 years and went to Corporate America, I found it difficult to get any exercise in. I hate gyms, because they're all computerized. I've been glared at for doing walking lunges between the cycles & ellipticals, and I can only do it when my kids are at school...while I'm working.

So, I find myself a working mom with 2 young children and a deployed Marine husband (Semper Fi baby!). Then he gave me this website. It's perfect! It's short enough to fit in before 6am when the school rush starts and after 8pm when athletics, scout meetings, and work are done. But it's tough enough that I'm draggin' butt around 9-9:30pm! I'm feeling the burn like I did when I was in the Corps, and I love checking my time when I'm done with a workout.

Btw...I love the videos!

John 12:35
Katie 12:24

Is Nicole married?!

I am not sure on how to grip the dumbbell swing. If anyone could give me some pointers I would appreciate it.

30 yoa, 177#, 5'10"

Subs: 1/4 mile on elliptical at L5, 45# dbell (biggest I have) and jumping pullups.

11:38.

Go Bucks.

OH, I can't wait to roof my house this weekend and attempt the WODs....rest weekend anyone??

helen on a boat- 500m rows instead of runs

time 12.09

Messiah (#36) either grip the bell fore and aft like a baseball bat or else pinch grip one end of the bell with both hands so the other end extends away from you. First option is probably the easiest to use while you get used to the movement. The second more closely simulates the off-center feel of a kettle-bell.

Cheers, kempie

26m/200#
cfwu x 3, no pullups, 12 reps

subbed 2 minutes jump rope for 400m run & 45lb db on swings

14:21 (last time 20:47)

For all who don't have a 1.5 pood kb or 55# db, you can do as I do: slide 55# of plates onto the center of a 12" dowel rod. This allows for a good hand grip, but watch for the pinch directly at the plates.

AM: Ran 1 mile, 7.48; then 400m intervals, 91s, 94s, 100s, 96s.

PM: Helen, 11.24 (sub 60#db).

Last Helen 11.25, 19 Feb

More rockets in camp cupcake today, hopefully as innocuous as last few day's worth. Warming a bit, broke a sweat walking to hooch; first time in a long time.

7:26 as r'd (PR by 4 sec)

I don't know why I haven't posted on this workout for the last 3.

CFWU minus pull-ups

11:02.4
AS RX'D
Runs of 1/4 mile on TM @ 10 MPH
55 lb dumbbell swings - unbroken
kipping pull-ups broken on rd 2 and 3
rd 2 7 + 5
rd 3 5 + 5 + 2

BW: 172
"Helen"
400's on treadmill @ 10 mph
1st & 2nd round= 3% incline
last round= 2% incline
Time: 9:25

Could we get further explanation on the vertical leap as it was aluded to in that video? I am interested in knowing how the push press/Oly lifts can improves the vertical leap. I know the explosion factors of those lifts work to increase vertical but I am curious to see if there are similarities in form in the oly lifts that need to be transfered to jumping to increase vertical. I've plyo'd all my life but am looking for supplemental workouts to this.

Used 22# bumper for KB Swings and jumping pull-ups
12:32

BW 185 42 years old

12:27 as RXed

Row for run
1 pod instead of 1.5
Pulls assisted
All in all, not bad, will improve next time.
Thanks Coach.

Jay

********Crash Course on Dumbbell Swing********
grip the dumbbell with one hand, make sure that the "blade" of your hand(the side with the pinky on it) is resting firmly against the block weight on the end and that they thumb portion of that hand is away from the other block portion. Now take your other hand and with fingers joined and straightened with your thumb away from your hand (kinda like a military salute with your thumb stuck out), place that hand around the grip that is left on the handle then wrap your fingers and thumb around the hand already on the dumbbell. Now you have gripped the dumbell. On to the stance. Feet approx. shoulder width ( or a little more) apart squat down pushing your butt back and keeping you chest up and out, your forearms should be resting on the insides of your upper thighs. Next you are going to stand up with a force full hip thrust swingging your arms up over head. DO NOT BEND YOUR ARMS!!! they should remain straight and the weight should move in an arc away from your body to the over head position. as you bring the weight back down, DO NOT BEND YOUR ARMS!!! pressurize (compress, make tight, flex, ect. what ever) your core and chest, squat slightly and the weight should be back in the start position.

Hope this helps

First time with a variation of Helen (on a boat). 500m rows subbed in for runs.

First time with db swings. Went with 50 lbs. First set broken, second set broken, third set EXCELSIOR!! - finally got a feel for using the legs and hips together smoothly.

Pullups continue to be the bane of my existence. Amazing how tough they are after the db swings.

Total time 12:25 (including getting in and out of the erg).

Love me some of Helen! I was sucking wind at the end of this WOD. Subbed 1.5pod with 1 pod which is the only kettlebell I have...KB's are pricey!

10:50

BW 172

as rx'd (ran on treadmill, DB for swings)

8:09

We did this one with PJ up in Newport, NH, running laps on the basketball court and pullupping (it's a word dammit!) on the AF Bar. We subbed 50-pound DBs for the KB swings due to equipment limitations.

Jon: 8:16
Sam: 9:58 (1-pood KB)

Best,

Jon

7:55 as Rx'd
M, 27, 175

10:23 as rx'd

Bwt: 131

As Rx'd:

9:43

10 sec faster than last time... this one crushes me. I feel like I have the black lung with all my hacking.

Helen :

9:59

strict pullups, still can't kip.

"Helen" as written... 9:37

and I didn't have to consult with an "adult" about the rep scheme;)

#61
Apparently you missed the very first section of the FAQ, General -item 1.9 "what is a pood?"

Maybe that’s where the frustration comes in for some.

42yom bw:165

as r'xd

16:15

1min 30 secs faster than last time.

18.22*

used 2 30lb dumbells for swings

broken sets and many jumping pull ups with negatives

40M/5'8"/180

subbed 45lb plate for KB
12:10

I am a crossfit first timer. 23yrs old, 185lbs, 460lb max dealift, 405lb max squat. I have always knew about Crossfit, but never tried it. I am inspired by the training the actors did leading up to the new movie about the Spartens, 300. Their training seems to resemble alot of what crossfit is about.

I have a quick question. When the WOD says "x" number of rounds for time, does this mean non-stop or rest in between rounds?

Thanks

45yo male
bw 185
CFWU x3 minus pull-ups
As Rx'd 12:35

Various injuries necessitated mods to this exercise (IT band, ankle (from where?)).

500m row
22.5 kettle swings
12 pull ups

About 15 minutes

Good workout.

#61
If being able to read the FAQ or Google "pood" makes you "elite", I weep for your world. This site isn't for babies who need hand holding, it's a great free resource for those with a little self-starter in them.

#61 - you may want to lighten up - spoonfeeding may be easier for you but why would someone make the effort when you can't even be bothered to look at the FAQ?

wu: OHS 3x(65#,85,95,105,115), 1x125 PR!!! Plus 3 each k2e and toes 2 bar (t2b?)
partial "Hellen" -one round: 400m TM@1% 2:15, 55# DB Swing 11+10, 12 kipping pullups unbroken; total 8:05

38 yo/177 lb

Helen as RX'd, 12:41.

Felt like crap, but at least did better than my Oct time (14:05).

JB #67
Rest as required, but the clock keeps running. If you can keep a hard steady pace, this will answer any "what about cardio" questions that come up.

Gordo

14:11 w/ 35# plate sub

Male
Age: 30
Bwt: 133

CFWU
5 rounds

Helen:
Subbed 1 pood
All pull-ups unassisted

13:22

Just when I think I am really making some progress...then I come to the comments board and see some truly amazing times (under 10 minutes - that's incredible!...and a goal), and am truly humbled. Keep it up all.

It occurs to me that it would help to have a prominent link to the FAQ, either at the top of this page or right above "post a comment". It could say something like "Please consult the FAQ before asking basic questions about the Workout of the Day (WOD)". Any suggestions on wording? I can forward it to the Powers That Be.

23m/5'9"/180

sub'd dumbbell

17:03

Any suggestions on how to handle callouses that are about to rip? I use a cheese grater lookin thing on them every other day or so...just seeing if there's anything else I could be doing.

7:26 -with 55 lb. DB
(PR by 9 secs.)

good to do this after a rest day - felt strong

good idea Maximus

14:30 w/ 55# db swings "American style," pullups kipped, varied grips. I've been cramming for the Raleigh cert and read the article on kettleball swings. Quite frankly, I feel like a fraud for having done this WOD previously doing Russian style db swings and not disclosing it. Doing the Yank style swings slowed me up, principally because my hip push didn't seem to be able to get the db past 10 o'clock, and there was a dead zone in the swing between 10 and 12. Also, on the downward arc, there isn't much gravity working at 12 to 10 o'clock whereas on the Russki version, gravity is immediately available once you reverse directions. Today was a shining example that CF, in its many aspects, is something that requires years of practice and learning to be even minimally competant...at least that's what I'll need. Thanks, Coach! BW:171, Y/A:58

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 12:13 w/ 40lb db

26 male yeah, so that workout hurt.....17.38....we used the Power Block DB's...we did a test run and they worked out a lot better that the regular DB's.

M, 41 years
6', 190

Helen as Rx'd 12:43

had to run an additional 100 yards to and from the gym to the track, added a little time to my workout.

#66, there is no rest between rounds unless otherwise indicated. Go all out, baby.

27M, 168#, 3mo crossfitter

400m was on the treadmill (9-11 mph accelerating throughout)
55# DB swings
First set of pullups were kipping. Still can't do 12 PU straight. I'm improving though.

16:23

I got the queer eye from quite a few folks while I was range walking from one station to the next, doing goofy looking pullups (kipping), and sweating more than everyone else in the gym put together. I love crossfit. Embrace the suck!

Need some advice....my gym has a small CrossFit room set up that has a C2 in it. If I sub 400 m row for runs I can do all 3 exercises in one small area to keep up the intensity. If I do the runs I either have to hope I find a treadmill or do it on the always-crowded indoor track--either option is a long way from the room where I'll be doing the rest of the stuff. CrossFit vets, what say ye? Run or Row? Thanks

Also, just curious, what's the X-fit record for Helen?

i run on the treadmill time 9:55 thanks crossfit. juan

As Rx'd==8:35

#85 - i think the record is 7:44. not sure but remember you are competing with Nick and not some of the other stars that have done this for a long time and maybe are more fit. do not sub bad form(e.g. rounding your back during the swings, not doing a full pull-up, etc...) in an effort for a better time

i'd row and make the row rounds 500M vs. 400M

Worst one in a while.
Runs 1:27/1:48/1:59
DB Swings 55# unbroken
Pullups kipped 12/7,5/4/3/3/2 Bad pullup day due to a torn muscle in right forearm.

Forgot time 11:06

CFWU x 3 sans pullups, + shoulder stretch w/ broomstick

WOD-
subs
elliptical for run
35 lb Dbell for Kbell
jumping pullups

Time-
17:42
Last Time- same subs
18:32

No breaks in the swings or pullups. Entered the ring with Helen angry and with cramps in my Traps, left the ring feeling much better.
Thanks Coach!

Kate

12:32 - PB

(smoked my last time which was 17:36)... pukie came knocking.
sub'd
run on treadmill (1.5 incline, 8.7)
27.5 db
jumping pull up's off 2 blue plates, parallel grip (hands off bar)

My $.02 about the swings-
Control the weight throughout the swing. Paying attention to the stop at the top. Don't let momentum take over.

OPT Mommy- That's awesome!

Bingo- Don't know if this was covered in the interview that you listened to yesterday, but BOHICA is a classic.

Kate

11:28 As rx'd, about 30 seconds slower than last time (dang!). However, I did use my freshly built homemade kettlebells, which probably slowed me down because a)I was waiting for them to fly apart, or b) I couldn't stop admiring my handy work.

32/5'11"/196

45-Minute Tempo Run: 4.33 miles

Helen: 11:54

Got in all three sprints but did not do the last set of dumbbell swings or pull-ups due to time constraint.

27 yom, 5'11", 174 lbs

2 rounds as rx'd in about 15 minutes.

Still easing into things after being off since November. Still, would have finished the whole thing if I didn't have to wait so long on the pullup stations. And no, they weren't being used for pullups.

Modified "Helen":

3 rounds of:
400m
35# DB swings 21 reps
12 PU

25:08

This was a good one!!!!!!!

"Helen" modified
I did 21,15,9's instead of 21 the whole time for the swings. 8:32 was my time.

BBH,

Thanks for the input. The record is just a motivator; makes me push harder knowing what someone else has conditioned themself to be able to do. The #1 goal, like you said, is to make Nick better. I think I will do the rows; I'd prefer to be able to keep up the intensity/ metcon aspect of the workout. Thanks again

M/41/181/5'8"

1st Helen
11:03 as rx'd

To quote the GYMJONES website:

"Sending e-mail is too easy. Composing an intelligent, caring reply takes time and energy. We don't like to waste either.

Before clicking on the link below please ask yourself - and answer honestly - whether you are about to pose a question that can be answered with more effort on your part i.e. are you taking the easiest way out for yourself?"

There's an entire internet out there with info on kettlebell swings, olympic lifts, etc, not to mention the Crossfit FAQ and demo section.

Male
Age: 35
Bwt: 268
CFWU X3

Helen as rxed
All pull-ups jumping negs(@268 I am still trying to get where I can do 1 unassisted)

20:00 Wall clock

cfwux3
as r'd 9:32 - grip cooked from muscle up practise yesterday, 9:16 last post
all sets unbroken but last set of pu's 6,3,3

#77 For trimming callouses, you can get a callous trimmer - it's pretty much a handle with a countored razor blade at the end. Pick it up at the drug store in the foot care section. It looks like it's going cut your hands to shreds, but it really smoothes off the callouses and prevents tearing.

BW 168 age 38
run, swing, pull
3 rounds
17:32

Subbed 40# DB swings for 55#, otherwise as rxed:

11:22

Avg HR= 159, max HR = 174

5'10", 175#, 40 yrs.

Subbed 35lb db.

11:48

at the defunct Oxnard high school. So happy to be able to do pullups again.

Team Pappas

Acacia- 1 pood 12:35
Kallista-age:13 bw 90, 3/4 pood 10:19
Stefan-age:11 bw 80, 1/2 pood 12:28

22/m/165

In the spirit of the opening of the movie 300, my brother (a body-builder type, 18/m/195) and I did the spartan workout
RXtion...
25 pull-ups
50 deadlifts with 135#
50 push-ups
50 24" box jumps
50 "floor wipers"
50 One arm DB clean and press 35#
25 pull-ups
for time

what we did
25 pull-ups (him -12,6,4,3 Me 9,4,3,3,3,3) you-go-I-go style
50 deadlifts,135# (him 18!-12-10-10 Me 14-12-10-8-6)
50 lying leg lifts did this together... clock at 8:30 after we finished this! I felt really good about that (me 20-20-10 him ? he got them done, then promptly met pukie)
5min later, i.e., after he's done vomitting
50 push-ups ( he started with these while i did the tuck jumps him 20-15-10-5, me 20-20-10)
50 tuck jumps (me 20-20-10, him 15 - was "toast"... I had him take a short break. I made sure he wasn't going to die or anything)
25 one arm clean and presses 25# each side
Fin.
22:30

I am really proud of my brother. he left it all out on the field.
I probably could have finished as we had planned to scale it, but he needed to get home/hydrated.
great workout, highly recommend it

37yo M 195lbs

Helen as Rxed

8:56

CO= 12:22 (subbed 1:30m jump rope for run)
Doc= 14:01
XO= 14:19
FSO= 14:22
MAJ= 14:47
Killed previous times by about 6 min apiece.
-Doc

I usually love Helen, but I substitued:
5 one-arm push press ea side (10 total)
5 one-arm kettlebell rows ea side, throwing/catching at top
for
pull ups
kettlebell swings

Not quite the same pump, but I like the balance coordination stuff.
11:13

Subbed 2 min. jump rope for 400m.
Subbed 55 lb. DB for KB.

13:12

Today was my first day of CrossFit. Thanks for taking me back 20 years to those fond memories of Ranger School! I like!

Substituted 500m rows for runs due to sore foot. I think it made it that much worse, actually--a 400m run would have been easier.

17:15

14:13 just started crossfit felt rough afterwards

bw 70kg

14.5kmh 1% incline treadmill, 20kg db swings
11 min 43 sec (previously 13min)

Lots of recent rest helped....

Helen:
subbed- 400m row for run
35lb db swings

13:56

#85 Nick-- I know that Greg Amundson did Helen in 7:35 on the DVD that you can order from the Crossfit HQ store. But you can only compare if you actually run (and not on the treadmill) to legitimately beat this time. But don't give up form to get time. Do it right. I don't think there is a "record" with Helen in a boat, but I'm sure it is a kick-ass workout.

#76 Great idea Maximus. I've been thinking the same thing.

#101 Good words jeffo. Something like that would be perfect.

18:10
pull ups from a tree branch
need to find a better way to do pull ups by the track
any suggestions?

33m/185#/6'/CF48

12rep CFWUx3 (ring dips)

Helen - 17.50

I pulled my left hammy again...uuuggggh. It was very minor so I stretched it out and just jogged the rest very gently.

I used 55lb PowerBlocks. If you turn them upside down there are two parallel handles. PERFECT for swings!

Broke all pullups into 6 rep sets. I can do them unbroken on the AF Bar, but I'm trying to break in my hands slowly. So far so good.

Go for sub 15min next time!

#120 dcyn--

Check out AgainFaster.com

They have a bar that can be mounted over anything---like tree branches!

I love mine and Jon is very helpful.

11:10

runs on treadmill...lost about 1 minute in transition so can't really compare to previous times...

6:48 not complete

Interupted during second round after completing swings. Sick kid at school had to be picked up.

Was hoping to break 10 minutes on this one today.

15:50
runs on treadmill

The CF PR crew:

5min jump rope
CFWU*3-pullus and dips

Helen (mod: ran on treadmill)

Ruben: 11:50 40#DB
Carlos: 12:16 35#DB
Rafael: 14:02 40#DB
Erika: under 17min 25#DB
Gladys: 17:24 20#DB

45 / 179

Did Big 5 '55' instead

10-9-8-7-6-5-4-3-2-1 reps of

Bench press 115#
Goblet squat 55#
Pull-ups
Box jumps at 20"
Dead lift 135#

17:42 PR by almost 10 minutes from 2 months ago! Thanks CrossFit!

15:38

as Rx

#122 wilson
Thank you, forgot about that. I did try hanging my rings from a tree branch but got frustrated with the high ones and didn't bother with the low ones. I guess I'll have to be more patient with the rings next time and add the againfaster bar to my equipment list. I'm still considering a taps bar which seems a little more versatile, but over four times as expensive.

#48

Push press & oly lifts improve vertical leaps because you're working quads, hammy's, calves & hip flexors - which are major muscle groups in the vertical leap. Most OL's use a squat-jump (some large like cleans, some small like push press) where the majority of the weight is transferred to your legs instead of only in the arms. The more explosive you can do the oly's with weights, the more explosive & higher you will vertically jump without weights. Work on form & speed in the oly's and your vertical will improve.

is the video posted under the workout part of the workout? or just a random update?

Knee problems so I did my own version:

3 rounds of

6 OHS w/40kg
12 DB Swings w/26kg
6 Weighted Pull-ups w/25kg (dip belt)

9:40

BW 65kg
+ Fingerboard session.

Nice easier day. Still "unstable" in knee, but no pain today.

#101;
Jeffo;
Excellent point, though moot. Most don't want to spend the time to read, do some research. Always looking for the quick......

Jay

i ran on treadmill use a 35 pound weight, time 9:55 thanks crossfit juan

24 y/o male 175 lbs

3 rounds of:
400 m run
45 lb dumbell swing
12 pullups

time: 14:24

Age 34
BW 145#

As rx'd:

10:14

Kate:

BOHICA not covered. Is if W/F safe? If not email me!!

Well deserved rest day today; will hit this tomorrow.

13:00
Runs on treadmill, 35# db

105 situps
25 pushups - fully extended

12:04

13:40

GGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGG

14:46

Used 40 lb. dumbbell.

GGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGG

19:31 as rx'd

WU
35#kb swings x 20
PU x 20
WOD
13:10 as rx'd
subbed 55# DB swings for 1.5 pood

400's on treadmill @ 1.0 slope
55 lb db

12.51 (PR)

10:31 as Rx'd
Runs on treadmill

Helen as Rx'd: 12:17.

Pullups weren't great b/c I had to use one of those assist machines, which has a tendancy to rack a person who kips too much (when the assist pad is folded down of course).

1k row 3:35
Helen (14kg DB) 14:06

5x40kg Backsquat
1-1-1 4kg Jerk
5x40kg Backsquat
21-15-9 Sit-Ups

M/37/175

Subbed 1 pood KB for 1.5 and did 26 reps instead of 21.

Time: 12:17

Good workout.

As Rx'd:
8:23
Great Workout!

160#/33yom

CFWU (minus pull ups) x3
WOD: Helen as rx'd
3rds
400mm (outside w/ jog down to basement b/w sets)
21 55# DB swings
12 pull ups

14:11

Helen as rx'd:

CFWU x 3

"Helen"
400m run
45lb. DB swings x 21
12 pullups

3 rounds
TOTAL TIME: 17:49

DB swings were broken sets, as were pullups.

46/M/195
Rowing fat Fran
500m
70# DB swing
12 pull-ups
10:35

subbed rows for runs

9:26

What song was used for the lunge background? Thanks.

30:48. Faster and heavier than last time.

CFWU x 3 minus pu
Dan 16:06
Nolan 11:43

This was Dan's first time doing the WOD as rx'd. I have got some kind of bug so I had to take it easy on the sprints but all the swings and pu's were unbroken.

10:56! Used 1 pood for kb swings (girl weight). Smoked my previous PR of 12:33!!

As rx'd
11:45

warming up: skill training, double unders, muscle up (Yes, I can still do it!), 1 arm OH-lunge, ring push-ups
wod: Helen, unbroken 13:24 min
having fun again! started to look like work. skill training/playing makes it fun again. Just like it was when I started crossfit 1 year ago.
Johan

Why wouldn't everybody do it as rx'd?

Rx'd 10:13
Practice pp and pc's

Hands are still shagged so "Helen" was out the window. Tried to preserve the stimulus with the following;

3 rounds for time of:
430m run
12 front squat, 50kg
21 box jump, 26"

11.38

It's muvvaf*^king LEGS DAY!!!!

Bingo-

BOHICA- Bend Over Here It Comes Again.

Kate

N- WU 30 jumping jacks
subs-
15 lb Dbell swings
jumping pullups w/ itty bitty jump

Time- 13:54
Last time- 14:05

15 lbs was easy this time, next time needs to increase to 20 lb's

L- WU 100 singles
Practice on small bag for 30 minutes

Kate

last time, jan 16/07
bw 264, 23.8%bf - 23:27
first round pullups were -115#, thereafter jumping pullups
swings to directly over head

this time, mar 9/07
bw 258, 22.3%bf - 19:50
rounds were 6:30, 6:38, 6:40
first round pullups were (-100#x6, -115#x6), thereafter jumping pullups
swings to directly over head

my time is still pitiful compared to most of the monsters on here, but I'm ecstatic about a 3:37
improvement!

#165

Geoff - I too am amazed at some of the numbers that get posted here. Phenomenal.

That said, this is hard. There are skills that have to be learned, and volumes that need to be adjusted to (pullups anyone?). It's a very different intensity than I ever worked at before, and even though it's shorter, I'm moving more weight and putting more into it.

Most important, you are improving. That's the real barometer. Well done.

39/195

as r'xd
13mns

Executed the Helen WoD in ~17:00.

25/172
10:38 as Rx'd

18:38 as Rx'd

28/M/185
CFWUx2 (minus pull-ups)

11:28
previous: 14:08

sub'd row(60 strokes)
55# db
pu
9:54

WOD #4 Modified Helen

3 rds
-500 m row
-21 KB swings (only 12 kg-heaviest they had; should have gotten 55 lb db out of weight room)
- 12 pull-ups

used about half jumping pull-ups. Time: 11:43

Good workout

10:56 runs on treadmill at 1.5 incline
round 1 - treadmill at 9.5
swings unbroken, kips better but mostly doubles and triples.
round 2 - run started horribly at 7.5 then eventually 8.5
swings broken 14/7 kips as round 1
gassed by round 3 and really struggled on the run.
swings 7/7/7 kips quicker doubles.

didn't have a posting from January. last year it was 10:24 with rope jumping as a sub so no comparison.

much happier with my kips when i am more patient.

Modified warm-up

WOD
:10::24

Subbed 55lb DBL for KBL on swings. Still feeling the hamie so I took it easy on the runs.

Now, do I use fermented Barley and Hops to recover on the beach w/the Co-eds on Spring break or go roll around the mat? Hmmmmm..... Aaarrrggghhhhh!!!

Get some, Goo again!

3 rounds for time

Run 400m 8.5, 9.0, 7.5 mph
21 kettlebell swings 50lb dumbell
12 pullups

14:12

Last time was 16:20...felt much better...cheers!

11.15 with 55# db and treadmill at 9, 9, then 8.5. Bw 155ish

Tariq

Also- all swings were 15/6 vs 14/7 last time. On my way to unbroken!

11.15 with 55# db and treadmill at 9, 9, then 8.5. Bw 155ish

Tariq

CFWUx3 (- pull-ups)

15:58

CFWU only 5 ring pullups tho'
13:45
using dumbell.
last 2 sets of pull ups were broken to 7&5's
was 14:27 last time

M/28/224# (Down from 236# at New Years, thanks CF)

Ran on TM and used 55# DB
3 Rounds
11:15

15:05
all real pu
subbed 400m row

Is this one set directly into the next or are you supposed to rest?

12'27" as rxed.
Off my PR by :30, but better than last time by about :30. So I'll take it.

12:55

Rings w/ assist. 55# db swings.

No internet connectivity this a.m. so I guessed Micheal instead of Helen. 24+ min. 6 min slow than last time! CFWU x3

3 x cfwu minus pull ups

3 X 500m row, 50# db swings, 12 pull ups

13:29

crawling back from a nagging elbow injury.

18:07

subbed 35# db
1/4-mile runs on treadmill 1.0 incline
pullups broken into 2 sets of 6

37 bw190

070116 8:11
today 8:22

44/176

As rx'ed: 9:17, pr by 11 seconds.
All runs on mill @ 1%.
Splits: 2:44, 3:00 and 3:33

Team Lakeland

Neil 12:42 Russian style swings

James: 12:53 35lb Kb Russian style swings.

WOD 24:51

subbed 25# dumbbell for 55#
pullups 10, 7, 4...

and I pulled something too... rats.

as rx. I'm going to throw up. 21'34. last time was 19' and 22' before that. Ran on treadmill 10,10,10. I guess I had to recover longer from the faster sprints.

big pipe: in honor of going to see 300 tonight, did the 300 workout from gymjones site, subbing unanchored situps for floor wipers, and 50x40# db clean and press alternating arms, 22:13

CFWUx3 (-pull-ups)

11:54 with 35 lb dumbbell

11:34

double dumbbell swings 2x25=50 (scaled for 157-lb bw, 41yo M)

reminder- buy heavier dumbbells

runs on treadmill
50lb DB swings
no-kip PU's
9:07

Felt good today: Subbed 1 pood for kb swings. Kipping is just starting to feel a little easier for once. Still pretty broken after the first 5 or so...
Run/Round Split
1:25/3:08
1:39/3:48
1:41/4:19

Total: 11:15 - 2:28 better than last time!

Age: 28
BW: 165

MY FIRST CROSSFIT WOD EVER.

500m run
55# DB
Pull-ups:
pronated 1st round
neutral 2nd round
supinated 3rd round

15:44

age 31, bw 195

Vertical Helen: 2 rounds of

climb 15 flight of stairs (11.5" a flight)
12 ring pullups
35 pushups (in the elevator on way down)
21 55lb dumbell swings

time: 12:45 (Coffee is a cruel mistress. She'll get you off the couch, and help you design a hell of a workout, but she stands on the sidelines and laughs at you when you ask her for help)

Kalani Ng
26
5'9"
195
male

Time: 10:36

.25 mile to replace 400m
55lbs db to replace kettle bell
kipping pull ups for 1st 2 sets and jumping pull ups for 3rd set. (tired from wed's WOD)

1 corr 9:27 (I beat ny body and make it my slave.)

Subbed 35lbs db

10:54

40/162
as rx'd:
11.29

As RX'D. 11.11. Felt good overall, but my inner thighs cramped during the last round a bit while doing the swings.

12:50

First day back in the garage! It's going to take some work to get back into running on the pavement again.

Thanks to gamb, evq and cso for making this suck so much!

M 188lb 27yo

8:00 on the dot as rx'd.

I've been reading all I can on the website for the last two weeks and decided last night to start today.

28M/274#

CFWU X 2 (-pullups_

Helen - 14.34
Run 1 on TM, Runs 2,3 on road (probably closer to 350M)
35# plate subbed for swings
Jumping pullups (I'm a fatty) and all three sets broken

I will say that this type of workout and the results it seems to generate what I've been looking for/craving. Too many programs on designed for looks and I just want to get back into something that resembles and athlete.

13:32

thought it was an easy work out while doing it. did the work out no problem but im feeling it now, and its only been 10 minutes. going to hurt tomorrow

As rx'd 9:08.

was pretty sick last night and got about 4 hrs sleep...but ooooooh, I like the Helen WOD.

CFWUx3 (subbed push ups for pull ups)

Helen 1-16-07: 11:48
Helen 3-9-07: 11:14

subs: 35# DB for KB, and pull ups asst
(24 less lbs asst this time from last time)

Worked a bit on a few different DB OHS, Walking lunges, snatches, etc.

#157- Great job Norma! Rock on! That is a terrific time!
#200 That is funny! Don't know how you did coffee before Helen. I drink it once and a blue moon and without even a workout, pukie visits :)~

Erin

Clean 2x2-185, 2x2-205, 1x2-225 lbs,

"Fran" 3:14 PR, wanted to do Helen but started raining out.

Active rest: 45 minutes T'ai chi/Bagua

Big Duff #160: As Rx'd is sometimes too heavy (for ex, I will sub 1 pood or 35# DB tomorrow for "Helen"), or assistance may be necessary (jumping pull-ups or gravitron is not as Rx'd). The goal is "as Rx'd", and many of us are working toward that. Hope that helps to explain.

Kate: BOHICA...nice! Lmao.

first outdoor workout of the year,
first time helen 9:51 as rx;d
good show batavia crew

Helen

10:44

Could have done better but the first sprint I blasted and then it tanked my last three sprints ... but no making excuses. Next time will be better.

My first ever WOD

Wt: 212#
Good mood going into the gym. Did back squats in an earlier session today.

Helen
400m on TM (6mm pace)
55# db swings (21*1,7*3,11+10)
Lat pull downs subbed for pull-ups.

15:37

m/36/185

18:49 as Rx'd

off my game today. did my own w/o yesterday and I am paying for it today.

Good to be back(hurt my hammy when we did those 100 m sprints)

WOW my first Helen Finsihed in 15:10 ran my 400 on tredmill at an incline of 2. had to do pull ups w/ as. I'm still a wimp on pullups also used dumbell no kettle balls to use.

Modified CFWU x 3
5 x 45# ohs
10 x back-extension
10 x sit-up
5 x bar dip

500m row = 1:46.9

"Helen"

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

Total time = 14:02 (PR by 0:34)

Notes: Stoked about the PR, but honestly most of it is due to the new gym and having all the stations closer together.

BW 58kg

run 400m
15kg DB swings x 21
12 JPUs

16:50

I'm retarded.

25:27.

Did KB swings w/ one arm (21 each side, 55lb dumbbell). Slowed me down quite a bit.

Should follow #16's advice more often.

:8::14

Subbed 55lb DBL for KB swings.

Go some, get again!

Previous: 18:26
This time: 15:49

Didn't suck as much wind. Did the pull ups kipping, treadmill .25 miles each time at 8.1 mph and the kettleball 55 lb dumbbell sets unbroken.

As Rx'ed.

age-40
bwt-210#
used 65# dbs for kb swings
time-13:05

ran on treadmill
12:30

M-51
178#

Helen on a boat - subbed 500m rows for running (ran 5 miles at lunch), 35# dumbell
time: 15:51, PR by 1:47, guess I need to scale up some

Had to sub and do this one at home...did 24 pushups rather than pullups...used a 25 lb db instead of my normal 35...10:50 sec...PR, but I'm gonna throw it back...:)

8.32
as Rxed
400m on Treadmill Incline 2 Sp:18.5~15.5
24kg KB Swings
Kipping Pull Ups

20:22
Ran on treadmill

Age: 37
B.W: 162
WOD: 11:05

scaling back for a week of recovery
cfwux3rds 15reps of squats,pushups,situps,dips, 15sec handstand hold, 5dhpu's

wod modified 2rds of:
400m run
21 20# wall ball
12 pull-ups 8/4 8/4
total time 9:29
bwt 240 age 31

Do to crappy luck and a busy day I didn't get this one done at my fire hall, hopefully I can double up on a strength day...

10:41 (pr)

35/M/175

Subbed #45 dumbell.
Used Gravatron on #30 for pullups.

14:15.

While my time is not great, I'm seeing tons of improvements in all the exercises. I can do more of everything since starting CF and I'm happy with my progress. Looking forward to the day when I can crank out 21 pullups.

13:21

Sub'd 35lb db
Pullups- round 1, negatives; round 2, jumping; round 3, 3 regular, 9 30lbs asstd

Been out for a few weeks due to move, new command, etc., so have just been running and getting the odd WOD in here and there. It felt GREAT to be back. In other words, I'm sore as heck, and felt slightly sick, but elated.

bw: 186

Subbed 400m row, left knee still too trashed to run.
12:10

As rx'd at Quantico (Butler Stadium track)

12:33

29/5'11"/185
3 x (0.25mi treadmill + 21 x 55# db swing + 12 dead hang parallel grip pullup) = 16min. 4min improvement over 1.17.07! I need to learn to kip, and find a way to 'reserve' stations at the gym so I don't have to look for a new treadmill/pullup bar/place to swing the db next time. Maybe just a different time of day.

28 y/o 170 lb 5’10” approx 11% bf
CFWU x 3 with 5 pull ups, 10 ring dips, and 10 pvc shoulder stretches per round.

Helen
Three rounds:
Run 400 meters
30lb dumbell X 21 swings
12 Pull-ups
Time: 18:49

Compared to 070116: 40lb db swings 20:29 – forgot I increased the weight last time.

17:52
3 rds for time
400m run(outside)
33 x 1pd kb
12 pull-ups (broken w/ varied grip)

almost met pukie, and I made my first sweat angel in my driveway!! woohoo!!

Brandy:female
Bwt:180
Time:23.51.06
Improved my time by ten minutes. Plus I have drop
a total 22 pounds since starting CFT, and 13 pounds since the last Helen. Crossfit is one of the best things to happen to me. It has become apart of the rest of my life.

11:49 as rx'd

Helen ate me alive last time but I felt better about this performance, although my forearms are still fried.

12:10

Ran on the treadmill.

bwt-145
cfwux3

subbed 400m row
55lb DB swings
kipping pullups alternating grip

11:35

M,32,207
CFWUx2(subbed pu's for ring push-ups)
WOD, as rx'd 15:01
Still feeling the shin splint in left leg, still swollen. Was able to run on the treadmill, first two rounds @10mph, last rd 11mph. Loving the videos, very educational!

practiced cleans up to 95#
then Helen: with 10# vest/ 1 pood 11:10 a little slow today with that, but it's great to run outside again-47 degrees:)

Heading down to the state weightlifting association today for my first training session. So, no WOD for me. I'll be sore anyway methinks.

oh yeah... great jobe EvanQ!!!

Mark

Subbed 500m rows and 1 pood KB. 11:38

Theresa

Ran, 1 pood KB. 16:28

29/185

10:45 as RX'd using 55# DB's.

19m 187lb BF%=?
13:56

accidently did 21 each arm with 55lb db...felt retarded, to make matters worse I did 21 pullups instead of twelve. Found out afterwards but then was stoked and feel that I should go that extra mile anyways.

Been crossfitting for about 2 weeks, so far so good.

JJJJJJJJJJJJJJJJJJJJJ

ouch! subbed 40 pounds for the dumbell swings.

17:52

JJJJJJJJJJJJJJJJJJJJJ

13:23, hindered by DOMS

Ran on treadmill 9.4 @ 2%

Used 55lb DB

12:19

38yo 155# M
Did at home
Subbed 2min Jump rope for 400m
Subbed 35lb D-Bell

Still took 13:00

1pood 12:44

quasi-Helen (subbed 500m rows for runs) in 10:18

3x CFWU minus pullups
Been crossfitting one month, 20:15 as prescribed, swings split

M/26/181
CFWUx3
WODx3:Helen
9.50

as prescribed with a 55# dumbell
had to break up the 2nd and 3rd set of swings
first time with Helen.
Just under 20 minutes. Got to start somewhere!

Nice one outside thanks for opening the garage for the season TJO and CSO!
Subbed jumping P/ups otherwise as rx'd 14:30

travis-attempt 1
subbed 500m row for run
16:37, made me sad

travis-attempt 2
subbed 12 1-arm pushups (6r+6l) due to no pull-up bar, 400m runs, 12:40

Paula-subbed 12 pushups for pullups, 20 lb "american" style swings, 400m runs, 13:10

15:03 -2:57 from last time

13:34

subs: quasimoto (sp?) limp for run, 40# DB swings, and some jumping pullups.

11:00

M/48/5'10"/175

"Helen"

Three rounds for time:
Run 400 meters sub 2 min burpees
55 pound dumbbell swing X 21 swings
12 Pull-ups

14:07

Helen

No 55# weights, so subbed 33 x 35# db swings for 21 x 55#.

Otherwise as rx'd.

11:10

48 yr/old 200lbs

AS Rxed 13:20
dead hang pull-ups

loved it!
ratt

male, 27, 6'2", 250lbs

~20 min. sub'd 500m rows & 30lb db; pullups assisted @100lbs

includes time moving between C2 & dbs, dbs & pullup machine, pullup machine & C2, and time spent spraying and cleaning the sweat off the pullup machine--yes I go to a globo-gym type place where everyone is terrified of sweat.

43 / 196

400m 12snatch 7pullup
17:40 @ 3 rounds

9:09

17 min as rx'd

ran on treadmill

--

"Helen":

All sets broken.

27:07 as RX'd.

--

180/34

11:19 as rx'd

9:13

50 yo male 5'9" 185 lbs

36lb kettlebell

12:11

18:42, man I am slow!

Pullups were very very broken. The pullup bar was still stained with my blood from last time. Had a few more callouses rip open, OUCH! Last set of swings was broken down into 3x7. Fun stuff!

400m Sprints
21 55lb DB Swing
12 pu (dead hang until fail - then jumping)
x 3
15:48

32yo 6'165lbs

as rx'd

time: 8:28 (personal record by 1 minute)
Finally got kipping pullups down

BW=150

10:48

-D.

14:35
sub'd 500 meter row for runs
pull ups on rings

last time
061009

55# DB swing

24:16

this time
070309

At home
a little over 700m run to the end of my street and back (according to Google Earth)
swing 30# DB with another 5# ankle weight strapped on, 33 reps

had a 3 or 4 minute interruption where I kept the clock running

29:22

Done on 09/10 as Rx'ed 20:29. 400meter run on treadmill.

14:36

40lbs kbs

400m run on treadmill 1.0 incline
55# DB Swing x21
105# wide grip pulldowns x12 (tendonitis)

14:11m

185#bw
1 minute faster than previous, but subbed on pullups, so thought it would have been faster.

12:27

Paul: 10:06
Andy: 10:48

16:00

Subbed 1pood kbell.
All pullups, kipping, unassisted for first time, broken in sets of 3,4,5 pullups.

last time: 061119
12:58 with jumping pullups

TSCHANZY 45YOM 174lbs 5'9"

HELEN AS RXED 18:01

34M/150lbs

12:49

TSCHANZY 45YOM 174lbs 5'9"

WOOPS DID 3 X 21 PULL UPS ACCIDENTLY NOT 12

8:55, as rx'd. 10:55 last time. PR by 2 mins, thanks Crossfit!

All sets unbroken, all I can do is run faster.

as rx'd
45yrs 205lbs
8:30 pr
no broken sets treadmill at 10

11:36, used a 45 lb weight plate for the swings.

37/M/190--Syracuse NY
Accidentally did 21 pullups/rd instead of 12. Oops.
Otherwise Rx'd: 12:14

Age 51/BW 240#
"HELEN" subbed 500 meter row for runs and swings @ 45# 21:24

13:42

at hotel gym -a aprox 11 minutes
3 rounds:
400m
21 50lb swings
12 HSPU

146lbs/30yoa

Modified CFWU x 3

subbed 55lb DB for the KB

400m run (1:27, 1:29, 1:31)
55lb DB swings (21,21, 11/10)
pull-ups (12,8/4,8/4)

Time 9:48

last time: 11:13

This absolutely killed me. DB swings lacked good form, as I was spent by the 2nd round.

P.S. I see there is another Brian G here. Welcome, but your name is confusing Dan D.

bw 165#

carried a 75# punching bag on my runs
kettlebell swings with a 63# kb

11'23"

loved it.

8:38 as rx'ed on the tread, all runs between 9 and 10 (mostly 9.5).

5 sec better than last time!!

Max HSPU pre-15
Post-car hunting.

35y/o M,205 lb.
Did this one wrong, for the second time in a row. Too many pullups:

Messed up longer Helen:
Run 400m (9.5mph/~6:31 pace)
55lb DB swing x 21 (sets of 21x3)
21 pullups (11:6:5,7:7:7,5:5:5:3:3)
14:57, 2:33 faster than last time I screwed up in the same way.
Probably lost about 2-1/2 minutes with the extra pullups at the pace I'm using, so I'll count it as a 12:27.

It's interesting to note that my running is taking off due to Crossfit. I used to struggle to hold a 9:00 pace over 400m intervals, now I'm sub 7 and enjoying it. Well, the last 100m is a bit hard, but I don't really start hurting till that point.

10 mph on treadmill

10:50

kipped on last set

8.5 H ski tour yesterday, couldn't quite manage to get Helen in to my schedule. Plus I was torched. May make up because I love it, but not today. Tomorrow?

46 yom 180bw

2 X CFWU (-Pull ups)
Subbed 50lb db swings

pull ups- 12, 6,4,2, 6,4,2

Pleased about the 12 first pull ups but humbled I couldn't keep it up for 3 rounds.

Time was same as last run at this: 15:46 No excuses as it should have been faster.

cfwu x 3 -pu

as rx'ed 55# db swings 8:50

First time crossfitters

Chris 12:03 45#swings

Michael 12:30 45#swings

I really liked this workout, but I think I pulled my hamstring doing the dumbbell swings incorrectly. My fault; I'd never done them before. Does anyone have any advice or links for a quick recovery? The last thing I want is to lose out on weeks of exercise.

Ah fawk.

Rolled my ankle on round 2 of 'Fat Helen' (+18# vest) after completing round 1 in 3:00. On pace for ~10 minutes... maybe next time I'll watch my feet better.

20 M 170
9:58

Male/28yo/162/5'7"

14:14
One set of DB swings broken.

First work out back in the states, great to be home.

10:51 w/ 15 pull ups v 12.

Subbed 100 seconds of jumping jacks for the run, swings no problem, pullups broken in 2nd and 3rd sets. Then headed to the stadium, and ran 3x2 minute intervals on the stadium steps followed by 50,30,20 pushups respectively. Found a chinup/dip bar near the track and decided to punish myself with some 200m sprints and squat/pullup/dip/leg raise combos until I got really dizzy. That's what happens when it finally gets nice outside.....

New PR 9:01
First time done at a proper track with pull-up bars within 10m of surface.

Thanks Coach.

Gordo

As rx'ed

13:23

8:44
made the mistake of converting weight on DB to 35lbs instead of 55lbs.

5'5" 155# 23y/o
Subbed 45lb Dumbell for 55lb
19:03

First girl named workout (had to split up swings and pull ups for rounds 2 and 3)

Jeff-subbed 500m rows for runs (hammy). Otherwise as rxed
10:20
Rows between- 1:55-2:03
Charity-Subbed 35# kbs runs outside-10:32

28/F/105#

subbed 27.5db
runs on treadmill

time: 9:25 (pr by :10)

subbed 45# db

13:44

felt slow, had to walk off pukie at the end of the last 400.

23:13...HR avg 142 max 175 (I think my monitor wasn't functioning the entire time)
Runs on tmill (7.5/7.0/6.5), 55# d/b swings
About 2-1/2 mins. short of my PR

30# DB, runs on TM (same as prev.) PU broken; swings broken sets 2+3.

12:36 (prev. 17:58)

Feel good, tired but not sick. Go up to 35# next time.

as rx'd
10:00
seems to be a lot more comments than when I first started 5 months ago, and along with that seems to be a little more catty-ness with the Q's and A's.
Thanks for the awesome resource, keep it coming.

-CFWU 2x10 (5 PUs, +5 b2b squats)
-WOD: scaled down to 45# DB, in retrospect might have been able to do it as rx'd

Time: 10:21

Goal for next time: <11:30 as rx'd

This smoked me.

15:07 subbed 45 pound DB everything unbroken move up next time.

Helen

Workout #2

14:13.

Poor time, good effort

Mike Donnelly

As Rx'd wearing 30# pack

23 min.

Run: Slow
Kettlebell swings: (17,4)
Pullups: unbroken

17:02
runs on treadmill
55 lb db
jumping pullups

As rx'd 9:49. A sub 10 Helen, one of my goals. Yeah...

13:03 as rx'd

25:23 with a poop break in there after round two.

12:36 subbing 2 min. of double unders for 400m

That's awesome #330, this is vital information...

As per Rx'd... 14:59. first time. I shagged on the last set-- only knocked out 15 kettles. I used a treadmill for my 400s. Great workout.

C

Subbed 40lb DB
13:56

Marine Corps PFT - 298 (made wrong turn and lost at least 11 seconds blowing the 300) I've only gotten 300 twice (end of boot camp, end of OCS) Crossfit is really working for me. Thanks Coach!
Bummer to miss Helen. She is one of my favorites. BTW I'm 38 and I blew away all the younger guys who bodybuild and run all the time.

No gym so modified
Jump rope 2 min
21 over 20 in box jumps
12 pulls
Sets unbroken: 12:55

10:45

From 2006/11/19: 23:30 -- subbed 87.5-pound lat pulls for pullups.

2007/03/10: 23:54 -- assisted pullups at -80, -80, -100 (ran out of gas at the end but still pulled 30 percent more weight, a lot fewer breaks on the kettlebell swings)

Warm up was practising muscle ups. 20 was overdoing it a little.

Helen with 20 ball slams instead of 12 pull ups.

10:20

CFWUx3 BW 127

400m run oustide
21x 35lb DB swing (unbroken)
12 pullups, kipping (broken 2nd and 3rd)

11:05 PR by 5 sec. Next time I may start to up the weight on the swings...time will go up I'm sure though.

As rx'd - 9:34. PR.

10:34 as rx'd

1 minute slower than previous...not sure why, but oh well.

helen
as rx'd
15:20

16:28

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

adam 18:00 as rxd
dad 38 subbed for 12 pullups: 3 pullups and 9 pushups

$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$

11:14
subbed #40 for #55KBS
jumping pullups
barely eluded the evil clown

$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$

17:29

12:55

previous: 15:05
previous: 18:12

9:34

15:05
First time using 16kg KB , previously used 12kg

27yo 200lbs

14:10 as rx'd

runs on treadmill

M 167lbs 5'11' 38
CFWU X 3

Helen
as Rx'd

13:26

33 / 230#

13:00

I Love Helen...

As Rx - 8.30

As rx'd, 18:10.
Used a 55# db in place of kettle ball.

Age - 32
Ht - 68"
Wt - 215# (16.3%)

CFWU(15) x3 - 18:37 (subbed pull-ups w/ 75 jumpropes, subbed dips w/ 15 elevated HSPU, added in 20 sec headstand)
Rest - 7:00

WOD - as RX'd, 3 rounds: 400m, 21 55# dumbbell swings, 12 pull-ups

Total - 20:36

First, I did not work out for a week thx to intestinal infection that took a bit out of me. Should have a MUCH better time the next time Helen roles around.

*********************************

Jan. 16, 2007

Wt - 230 (22%)

WOD - Modified BrandX Pack: 3 rounds 400m (treadmill @ 8mph), 12 jumping pull-ups, 21 40# db swings

Total - 12:20

***********************************

From Nov 19, 2006

Wt - 230 (22%)

WOD - BrandX Pack: 3 rounds 400m, 21x 40# offset db swing, 12x jumping pu

Total - 16:05

********************

Oct. 9, 2006

Wt: 235 (23%)

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

Total - 16:26

10:21. 2,1/4 times around the gym in Moose Jaw for the 400m. Done with 55# this time for the 1st time. Gotta push up the run effort next time and not use it as a break. Also get tougher with the pull ups. It could be a lot faster if I could power through the pull ups.

49 yom; 230#

070116 - in ~21:00 with 35# db for swings

This time as rx'd (55# db): 20:17
round 1: 6:15 (1/4 mile: 1:52); db swings x21; pull-ups x6, x6
round 2: 7:31 (1:55); swings x21; pull-ups x4, x4, x4
round 3: 6:31 (2:01); swings x21; pull-ups x4, x4, x4

Time lost because run around gym and swings and pull-ups in different rooms

12:35
subbed 500m rows for runs.
26 45lb swings
18 pullups with 64lb assistance

PPD Results:

Matt: 20:28
Subbed 45lbs dumbell for kettle bell

************************

17:05

used 55lb db

SSC/w

"Helen"

Three rounds for time:
Run 400 meters
21 (45 pound dumbbell swing)
12 Pull-ups
29:30 minutes
I've been off crossfit for 2 months and it shows. I am now settled in my new job, and will renew the committment!

subed 400m rowing and 55lb dumbell
12:12
last time 13:48
M/38/197

3 X CFWU (15 reps for each of the five exercises)

No kb, so I used 55 lb. db

Time ~ 20 minutes

15:51

subbed/scaled 50# db.

11:28

My time was 23:25, I had 40 pound dumbell and did jumping pullups.

Brandon - 11:47 with 55 lb dumbell and kipping pull ups

Marie - 25:04. Did 800s and 25 kb swings per round accidentally. 85 lb assist on pullups. 30 lbs on kb.

24/bw 210

35 pound KB swings
as rx'd 10:57

11:35, subbed 45 lb db, 400 estimated

26 yo
Male
195lbs
5'10"

10:09

Used 60lbs for the KB swings. 400 was a bit long.

1/3 cfwu
Helen, as rx'd. 10:25. (used 55lb db).
Last time was 10:53. I was on a much better pace until some jack*ss decided to do cable crossovers right under the pullup bar. Grrrr.

Afterwards, did split jerks and snatches because there was an oly lifting platform and bumpers.
Rack jerk x 3 (50kg); Cleans and snatches x 3 (60kg); Snatches x 3 (69kg); Clean x 1 (69kg)

cfwux3-pullups
55#db
subbed 500m row for run(bad wheel)
14:52

11:35
sub 35# db for KB, runs on treadmill basement,good but not perfect extension on PU's
wu=20 min stair interval level 7, xfwux1

As Rx'd

14:08

36/M/196

CFWU x3 (-pu)

18:10 as Rx'd

DB swings a little broken on 2 sets.

12:07 PR by 30 seconds
400m run
1 pood KB
kipping pull-ups

14:56 as Rxd. except Jumping Pull Ups

41yom 151

as rx'd (55lb dumbbell)

18:02

9:28 as rx'd.

32YOM 184#
17:45

11:43 used 35lb KB instead

13:59

My cherry crossfit work out.

38YOM 175lbs
CFWU x3

sub TM @ 1.0% varying speeds for 400m
sub 1 Pood KB
sub angled bench/bar PUs
9:55

11:51

47/165

Late because of work.
Done in POAC w/built-in transition time - 15:03.

m 30 76 kg

17 mins 43

As rxd except for last round of chin ups which were jumping chins, all others kipping

11:51 - As Rxd.

Very happy with this one, near a PR and down 1:30 from my last effort, which was down 1:30 from the previous effort.

16:25, RX'd.

Still 2 minutes off my best effort, but 5 min better than last date w/ Helen.

Catching up.
11:30 -- no broken sets
First CF I feel like I kicked its tail vs the other way around.

16:15

Treadmill @ 2%
Swing- 35#/45#/45#
Kipping PUs

last run, last 2 swings, and PUs broken

12 minutes-ish.
Swings unbroken. Runs could be faster and pulls could be less broken. Lots of room for improvement.

Used 50lb db (heaviest they had)

13:37 as rx'ed--26 secs. slower than Oct.

Been trying to put on some muscle to increase my squat and press, so I'm about 10 pounds heavier and pullups haven't kept pace.

4 mile training run...32:23
Then
kettle bells and pull-ups as rx'd
10:19

17:55 on friday 3/9/07

m 34 bw 161.5

Broken Helen

Run 400
21 KB swings (55 lb dumbbell)
12 Pullups

Run 400
21 KB swings

Run 400
21 KB swings
24 pullups.

Had to improvise due to people jumping infront of me.

Time: 11:52. Last time. 11:52 with 50 lb dumbbell, so this is an improvement. Those last 2 minutes are going to be a bear to get this under 10 minutes, but I'll get there.

M,27,bw:147

Modified Helen:
Row 500m
20x 45# dumbbell swings

~12 min.

This was my first WOD! My gym is full of the usual isolation machines and over flowing with bodies. The two dozen treadmills were all occupied while the three lonely rowing machines were shunned like little problem children. And I doubt anyone in the place ever herd of a Kettle Ball.

Age 35
BW 182

18:17, 19:25 last time.

Runs at 1:22, 1:36 and 1:43

cfwux3, no pullups
swings @ 45 lb db
13:01

55 db swing and run on treadmill

Time: 11:48

18 minutes but....all pull-ups assisted / 35lbs dumbell used for swings

Tim: "Fat Helen" with 18# weight vest (110% bodyweight)

11:45

9:42

sub'd 55# db and 2 mins on bag for run

then 3x3min rounds on bag
then planche and tuck practice
then 500m row

10:33
55#db

10:33
55#db

13.39
40# DB instead of KB

10:48 as rx'd. Goal is sub-10.

m/ 29 yoa/ 6'2"/ 250 lbs.

1. Modified CFWU 2 setsx 15 reps each
-Overhead Squats 45 lbs
-Goodmornings 45 lbs
-Jumping Pull-Ups
-Dips
-Sit-Ups
-Samson Stretch

2. WOD- "Helen"
Round 1:
-400m Run
-55 lbs DB Swingsx 21- straight set
-12 pull-ups- straight set kipping
Round 2:
-400m Run
-55 lbs DB Swingsx 21- straight set
-12 pull-ups- 8 kipped, 4 jumping
Round 3
-400m run
-55 lbs DB swingsx 21- straight set
-12 pull-ups- 8 kipped, 4 jumping

Time: 14:39. About 8 minutes of improvement from the last time. Last time, however, I used an 80 lbs DB for the swings. Still think I would've improved, though.

3. Static Stretch:
10:00

17:09

then abs then squats 155#

44, 5'11", 204lbs
15:33
-sub 35lb db on kettlebell swings; no broken sets
-sub 8 plates weight assistance with gravitron on pullups; no broken sets

First crossfit workout ever
Stats: Female, 170lbs, 29 years old, bodybuilder
*Used 16kg kettlebell
*Band assisted pullups (iron woody, large)
Completion Time: 22:02

Loved the workout! I had to jump the last 4 pull-ups even with the band :-)

33, 6', 195
19:05 with jumping pull-ups
10 min elliptical trainer
10 min swim

As Rx'd:

Sub 0.25mi @8.5-9.5 mph on treadmill for 400m

14:33.66

First time posting a WOD time and doing the workout as Rx'ed. Well Rx'ed except that I used a machine for the 400 m. 21:05

13:45

Had to break at 6 pullups b/c of grip.

Way off schedule but liked this mini-series

cfwu x 3

35lb dumbbells - 14:07

37 yom
190lbs

cfwu w/o pullups 3 x 10, pushups situps 20

subbed 55lb DB

8:20. Unbroken pullups and swings.
Performed 4/17

m/ 30/ 6-2/ 245

CFWUX 2x 10

1. Push Press WOD
7x 3

2. Helen Modified as follows:
3 Rounds for time of:
- 400m Run
- 21 DB Swings @ 75 lbs
- 12 Pull-Ups

Time: 12:29