as always your intensity is inspiring, your performance humbling...great video!

I think this is my favorite Crossfit "girl".

I can't wait to go to my gym, steal a 55# dumbbell from the "weight-training" floor, take it down stairs to the "cardio and machine floor", plunk it down next to the cable machine/pull-up bar, throw a bunch of shit on a treadmill to mark my territory, and freak everybody out when I tear into this workout!

Those ladies kick butt, and now I am pumped to to Helen. Really enjoying the WOD demo's, thanks!

You girls did such an amazing job, I'm proud of all of you, especially my dream girl Shari. I love you baby..B

Man, that video was just what I needed.

I wonder what Shari said to Brendan when he was patting her on the back on the last round?

If I cold get within a 2 minutes of any of those times, I'd be happy with myself.

Oh, right...M/185#/20...you see where I'm coming from...

Any subs for the swings? I can't get a dumbbell or kettlebell to the track or a treadmill.

How do I safely use the dumble to do the swing? As there not enough room to grab with both hands. Would two dumbles i.e one in each hand work?

#6 - Most people grab one end of the dumbbell with the handle perpendicular to the ground and do the swings that way. By the way the word "dumbles" really amuses me for some reason. lol

YES! I've been waiting for this one! The video's are always inspiring.

Excellent video! Great job by everyone in it! Inspiring :)
Erin

Yay Annie! You go girl. So Nicole is not invincible after all.

Great video. The girl with the tattoos is hot.
I'm looking forward to this one as it's going to be nice and warm here tomorrow so can run outside.

Nice work ladies!!! Truly inspiring to see such strong women.

truly inspiring to see you girls try so hard. Loved the heart.

Is it 21 each arm?

#7 Thank you for the instructions. Apologize for the spelling spasm :-)

Going to be doing a modified version of this one due to some space constraints:

3 Rounds for time of:
100M weight sled drag (45lbs in sled and sled is a tire)
21 Swings 45lb DB
12 Ring Pullups

Check the 'war with self' log to see how it went in the morning haha

As always...nice work ladies...

#14, swings use both arms simultaneously. So no, it's 21 reps for both arms.

#6 I personally use the double dumbbell swing (2 x 25, I weigh 160) due to not having heavier DBs or KBs at home. The double dumbbell swing is a great exercise. The legs are spaced wide, arms narrow.

Admittedly though it isn't the exact same exercise so if I had a heavier one I'd follow the advice of #7. Did want to chime in though because I love the double, like to do huge reps with light weight just for fun.

I don't think Brendan is excited enough in that video...

Luv it!!

#18 So do you hold one dumbbell in each hand using the end or the handle? I think that what I will try tomorrow as i do not have 55 lb dumbbell.

great job ladies!

This workout doesn't sound all that hard.

Then again, I think that every time, and it always kicks my butt...

Can't wait to give it a try.

#21 Neeraj - in other words the 2 dumbbells are parallel. If you placed them on the floor in front of you they would look like this: "II" And you pick them by the handle. They stay close together and pretty much otherwise looks a lot like the KB swing in the movie.

I can't represent that this would be accepted as a valid substitution by the Crossfit community in general. I learned this variation from one of Ross Enamait's books.

Very inspiring and impressive performance.

Did it tonight due to a busy day tomorrow, however forgot about the swings and did 21 single arms swings on each arm with 1.5 poods on KB.

Time: 13:45

Very hard to keep pace on 2nd 400m and impossible 3rd, guess it needs work.

11:56 w/55# DB

First try at Helen. Felt a bit sluggish.

30yo/M W/205

As rxd: 7:50 with 24kg KB

Thouroughly enjoyed the clip, keeps everyone inspired.

S

39 yof, 144lbs this morning (65.5kg)

Subbed a 16kg (35lbs) dumbell for the kbs (my gym doesn't have them)
Used an assited pull up machine, with -20kg (44lb)assistance.
Both these I chose as challenging weights and I was right on that - last sets were pretty broken, especially the pull-ups.

17:10

CFW x2
9:49, as rx'd. About 1:00 or so better than previous PR. Even felt fast on the last 400, which has never happened. Great stuff. Thanks, Coach!

Shari You rock! I can't wait to do Helen now!
jen

Interesting research into archeological fitness concluded: Fitness Has Fallen Since the Days of Ancient Greece. It was based upon the performance of modern rowers powering a reproduction Athenian warship called a trireme. After comparing the times and effort of the modern crew to the ancient records the research states "...our data raise the interesting notion that these ancient athletes were genetically better adapted to endurance exercise than we are today." The story is at http://www.sciencedaily.com/releases/2007/02/070208100643.htm .

Is there another weight standard for ladies? It didn't look like 53 lb KB's in the video.

Duh! Caought the beginning of the video this time and answered my own question.

CFWU
Subbed KB with 55lb DB
All done 14:30. Thanks coach.
You girls rock. It's great to see a vid of the WOD before you do it so thank you.
Jaime.

F / 50
Following Brand X scaling

CFWU (3x12, beg pull-ups)

3X:
Run 400m - (1/4mile)
21 swings - 15# on 1st set, then 12#
12 Pull-ups - mod. jumping

20:05

That video is so inspiring!!

Awesome video this morning. Subbed in Power Cleans from the floor for the KB work (135lbx21reps). Workout blew my mind. 15+ min...still have ways to go.

i am so mad! helen is my favorite! i strained my quad during my CFT (squats, of course) yesterday --had to switch off days due to travel -- and now i really have to modify my workout... well, enjoy everyone! i hope to be back to the WODs soon!

M-51 y.o., 175#

"Helen on a boat" - subbed 500m rows because it's still $%#@^ snowing out there! Used 40# dumbbell (5# heavier than last time)
16:29 (0:38 slower than last time)

Age 30, BW 178#, 5'10"

Helen
Subbed 1/4 mile on Horizon Elliptical at L5, 45# db for kb and all pullups jumping.

10:04. 1:34 faster than last time. Might be time to switch to regular pullups.

Off to work and then boxing/muay thai seminar with Sifu Bustillo tomorrow. Have a great weekend.

CFWUx3

dumbbell swing practice with 16kg, 20kg & 24kg dbs, 7 reps of each

running shoes got stolen so subbed 400m rows.
swings broken into sets of 7.
pullups broken, slight toe boosts after about 4 strict.

21 min according to wall clock.

marked improvement over last time about 1:45 seconds. XO-12:33, FSO-12:30, Doc A-13:33, Doc T-13:49, Albert-13:01, Doc R-12:19. Frmr Destroyer CO, how did you do on this one boss? You beat our butts last time. Hope to hear from you this time.
Doc R

bw 70kg

cfwu - pu

14.6kmh 1% incline treadmill, 22.5kg db swings
kipping pullups (12,7/5,7/3/2)
11:13 sec (previously 11:43, and before that 13min)

10:18 as rxd
PR

41yom / 150

CFWU x3 x12 (-pullups)
WOD - Helen (First time for this one)

12:38 - as Rx'd (Used 55# Bumbell for swings)

11:18 ax rxd
PR

13:57

ran at 7.5-8.5 mph
couple of sets broken

HOLY Crap... WAY TO GO...U girls Rock!! Great job Shari! Loved the way your running always helped put u back in the hunt--sweet :-)

I was about to have a muffin but umm maybe some fruit now--LOLOL

That was also a well edited video with the music, overall 2 thumbs up!

From the Green Zone in the big town of B....

I love Annie and Nicole!

13:32
better than 2:00min improvement from 09 March

11.44 in unfamiliar gym with long transition from tmill to pullup bar while fighting fatigue and malaise and jetlag (I'm in LA). I'll take it. BW-155. Ripped the heck out of my hand while doing pullups though. This could be trouble...

Tariq

also, swings done at 16/5, better than the 15/6 last time. Working towards 21/0.

M/33/179#/5'9"/CFT=830

THANKS FOR YOUR SERVICE, MIKE G. We appreciate what you're doing in OIF!

HELEN:
Run at 2% on Tmill
Used a 1 pod KB for 32 swings/round
PUs kipping, complete sets.

15:00
Enjoying my big piece of humble pie as served up by the super moms in the WOD demo vid!

7:29 w/ 55 lb db for swings

280#/43 yom

at the playground

subbed 25 swings of 50# DB and jumping pull ups

12:42

CONGRATULATIONS...all"VIDEO HELENS".. you guys clobbered me. 14:07 as Rxed

45/M/210

the Ladies in the video shamed me into to doing my first Helen. Very impressive ladies.

Mods
50 dumbell heaviest I have
some jumping Pullups

10:03

45/M/210

the Ladies in the video shamed me into to doing my first Helen. Very impressive ladies.

Mods
50 dumbell heaviest I have
some jumping Pullups

10:03

M 35/250lbs
as required
9:45

As always thanks...best site I have ever found that works everything that I like.

WU
30 PU
20 30# db kb swings
WOD
17:56
55# db kb swings

#50 Your thanks are welcome! All doing our part!

BW: 168
"Helen"
Treadmill 400's- 1% incline- 10mph
55lb DB Swings
Everything as Rx'd
Time: 7:48

Burgener WU w/dowel then w/45# bar
Had a cramp in my hamstring during the warmup. Weird. Did a slow 400m jog then did some stretching/massaging to get my leg to loosen up again.

Subbed 1 pood KB.

Run/Round (run/round last time) splits were:
1:22/2:40
1:34/3:42
1:36/4:20

Time 10:43 (PR) last time was 11:15 - shaved off :32!

Age 29 BW 165#

37/M/193-Syracuse NY
Subbed DB swings; run on treadmill (we still have snow in the forecast)
otherwise Rx'd: 11:29(pr)

28/M/185
CFWUx3 (minus pull-ups)

12:02
Previous: 11:28.

Off the zone yesterday, paying for it today.

Subbed 35 lbs DB and 400 m row

12:03

Helen: 12:38 min. started strong, but on the second round it went down. Just have to keep on training.
have fun, Johan

"Hypoxic Helenish"

1/4 run
1-5-1 hypoxic swings
12 hspu

3 rounds for time

~12:00

42yom/160
as rx'd (I love typing that!)

13:25

a 3 minute improvement ;-)

12:02 as rx'd

First Helen ever, will do again in one week and see what time is :)

That video was awesome!

m/39/205

cfwu x 3 (like the video. thanks for the vid.)
400 m run/walk (ran until felt like puking; walked till feeling went away)
45# DB swings
12 jumping pullups (wasted after doing 3 x 10 pullups in cfwu)
17:57

"Helen" 3 rounds: 500m row, 12 pullups, 21x55x db swing in 26:17

note for above remarks, this was my first full blown Helen after 10 months of xfit and I thought it would only take 13 minutes. Wow, I have a long way to go.

--

"Helen":

With 55lb dumb bell

33:46

--

202lb/66"/38yom

first helen

14.48.18 used 55lb db for swings

I feel the same way #70, I've got a long way to go, but I'm finally trying to get there in a way I'm truly pumped about. This site is just what I've been needing. Thanks to all who make it possible!

#52 Kegger- once again-impressive numbers.

31yoM, 6'3, 215

as rx'd (with treadmill, unfortunately)

10:06

lost 10 sec's due to hair band complications.
damn you, 10 minute mark!

Warm-up: 500m row 2:08

"Helen" with a hangover

Run 400m (treadmill)
1 pood KB swing, 21 reps
12 pullups (kipping, broken sets)

16:33

last time 16:00 (i think i ran faster last time)

Age 34
BW 145#

As rx'd:

10:48

19.00

As rx'd with treadmill runs and 55lb dumbell. Pull-ups were rate limiting, done in lots of broken sets.

Last time 18.22 with mostly jumping pull-ups.

damn Helen in tough...
I saw the video, so i thought: oh, 9.30 minutes must be do-able ... WRONG GUESS :)

my time: 18:32

I also did my running at the threadmill, but i think i started too fast...

anyway, it's a nice way do know your limits in that short time :)

P.S. Bring it on girls, lots of respect for all those WOD video's

16:03

Run 1600m to and from gym
CFWUx3

Sub LBGym run+stairs for 400m
55lb KB
12 PU

22 min. PU were broken into 3s and 2s by the end

Age 33
84kg
178cm

17kg D.B. for K.B

time: 9:20

#65 What are "hypoxic swings"?

The pic at the end of the video says it all.

T- The videos are awesome bro!

Ugh. Just had nothing today. Getting over a bit of a cold.
Helen on a boat (subbed 500m row for 400m run)
13:27.

More than a minute slower than last time.

Not an effort that I'd like to repeat.

14;11 45 lb dumbell

Subbed 45lb db., in cold, rainy Aptos.

11:25

13:30 as rxd.

15:40 (subbed 45lb DB).... but let me explain

Done in busy gym running from machine to machine, including the treadmill, and waiting on old men who can't decide whether they're going to do pull-ups on the only pull-up station or not. Probably gave me some needed rest so I can't completely complain but I definitely could have had a better time.
Anybody who knows of a Crossfit gym in Columbus, OH let me know. I'll join!

BW 170

as rx'd

7:54

Run on treadmill, 55 lb db for swings.

28/F/105#

CFN workout today, will do Helen next week.

4 rounds of:
approx. 30ft walking lunge, 15# db overhead
10 db pushups with renegade row, 15#
approx. 30ft walking lunge, 15# db overhead
20 KB swings, 26#

12:40

400m farmer's walk, (2) 16kg kb's.

40yom, 72", 200pds

20:01 Used 1 pood, recovering from sore back.

Excellent video, very motivating!! Keep up the great work.

#73 the dude...

My imagination is running wild. You wrote, "lost 10 sec's due to hair band complications."

and you mention "with treadmill unfortunately"

What happened? Tell us dude! lol :)

It sounds like a horrible accident!

nasty weather-sub'd 1:30 row for run

10:35

12:49 as rx'd

Age: 30
Height: 75"
Weight: 185 lb

11:13 (PR)

I'm just getting started so I must say I am very impressed with this program. Ladies. You are all incredible. Very inspiring.

I am 6'2" and 260# so I have had to make some small changes to the routine to get into this slowly.

1/4 mile on the treadmill at variable speeds.
21 30# DB swings
12 weight assisted pullups(1st rnd)
6/6 WghtAst Pullups/Lat Pulls w/85#
12 Lat pulls with 85#'s

Total Time 22:17.

It will all improve.

On the plus side my total the other day was 645. So I am not a total slug. :-)

Thanks for the material on this website. You guys are awesome!

The video - WOW! Impressive work!

9999999999999999999999999999999999999999999999999

TSCHANZY 45YOM 174lbs 5"9"

12:17 OUTSIDE

9999999999999999999999999999999999999999999999999

as rx'd 8:21, Outside with one shoe untied for rd.2+3.

28yo M 170lb 5’10”
CFWU x 3, 3 pull ups, 8 ring dips, 5 45lbs overhead squats per round. Jog 750M, stretch.

Three rounds for time:
Run 400 meters
30lb dumbbell swings x 21
12 Pull-ups

Time: 12:58
Compared to 070309: 18:49 – Measured my old 400M route and found it was actually 750M.
Foam roller cool down

age 40
bwt 210#
time 11:05
used 65# dumbell for k-bell swings
everything else as rx'd.

Lower back still hurting, so I skipped the kettle balls.

CFWU x2, no pullups.

.22 miles on the treadmill at 10 mph
10 pullups

Didn't have any trouble with the first two rounds of pullups. The last one I had to break it up into 5 and 5. Once again I underestimated the conversion between meters and miles, I should have been doing .24 miles. It was easy, though.

28/f/150#ish

CFWU x 2, subbed dog pushups for the upper body work

I did a combination of the Brand X puppy and pack mods. Movin' on up...

Box steps on a step with 5 risers - 100, 75, 75 (I was trying to match my typical 1/4 mile time. At a steady energetic pace, 100 took too long.)

DB swing 25# - 21, 14/7 (rested because of annoying twinge in tricep), 21

Jumping chin-ups - 12, 12, 8/4. Forearms were getting grumpy during the last set.

Finished with stretching and light forearm DB work.

26yom/220ish/6'1

10:01

at track

Oops, I forgot...

Time - 22:00

9:10...... Im still sick and had a cough attack but glad i finished.

10:27 with 55 lb dumbells.
All swings unbroken, pullups kipped 12/12/7,5
Runs 1:39/1:57/2:03
Not sure why my times are so high. Didn't take any breaks. Must be running to far.

What are other people running the 400m's in?

9:28 as rx'ed running outside! This marked the inaugural return of the OPT Trench Run which is why my time is about 12 seconds slower than my last outside Helen. Run #3 was pitiful and I need to speed up the chins.

Pre-[Clean+5 Sh Press+2 Push Press]x5 110lbs for last 3 sets.
Post- 500m row sprint in 1:34.3

Comment #107 If you run the Treadmill .25
If you run outside go Gmap http://www.gmap-pedometer.com/ which is a satalite map that you can use to find out how many meters. That is what i used for today.

M/26/206.5

14:50

Used two 25# plates as sub for db.

Where do I apply to be the "official" Crossfit timer? I want that guy's (in the video) job!!!

M 31/197

30 lb DB (heaviest one available)
assisted pull-ups

13:24

very effective cure for a hangover

37 bw190
used 55lb for swings
as rx'd

Today PR 7:36
last time 8:11

##################################################

M/30 YRS/185LB

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

SUB 30LB DUMBBELLS
TIME 14:31

##################################################

21/m/220#/76"

55lb db swings
subbed jumping pullups

27 min, ouch!! Probably shouldnt have spent the last 2 nights drinking.

19 min, ouch

cfwux3

400m run on treadmill
55lb Dumbbell swing x 21
12 pullups strict (had to do it on pullup/assist machine, without the assist though)

13:30 - 2 minutes slower, blame it on strict pullups and treadmill

11:05 as rx'd

vs last time, 3/9, 19:31 as rx'd

14:47

As Rxed, 11:18. Take care.

I've been doing chins instead of pullups (hands facing me). Every vid I see has people doing them the other way. What's the diff?

Steve
10lb grav assist for pu (only because there's no other chin bar at my gym).
16:38

Sarah
40lb dumbell
100lb grav assist pu
25:39

Sarah's quote afterward: "Helen can go su*k c@%k."

different kind of day...

did crossfit at home [chinups on outdoor door frame] so the running lap was ACTUAL running for a change, but approx 420 metres.]

10:59

a minute slower than last time...... partly due, I suspect, to me visiting the Decathalon store in stockport a few hours earlier, where they had a competition to win £120 worth of running gear for the fastest half-mile [on a treadmill in an aisle!]. I got second place, and won a SET OF THREE socks...... [and maybe a t-shirt if nobody beats my pathetic time]. I'm damn proud of the socks though - my first competitive-event prize!

12:00 as rx'd

Just discovered "Crossfit.com" a week ago. "Helen" was my first ... and won't be my last. I'm hooked!

38 yo/M 215lbs

14:04 with 24Kg (53lb) KB, strict (no kipping) pullups.

Programing request - Please keep showing the kids in the videos with their moms ... it's motivating for my wife - we have a 6mo.

CFWU x 3

WOD: "Helen"

3 Rounds:
Run 400m
21 KB Swings(Subbed 40# dumbbells. Tried to criss-cross a 40# and 12# dumbbell, but it was pretty cold outside and I couldn't hold the two together)
12 Pullups(Strict)

14:17

33m/185#/6'/CF73

"Amund-stretches" + CFWU in 21min.

"Helen" as Rx'd w/55lb dumbbell in 00:14::48, goal was sub 15min.

Man, I LOVE this WOD! Swings 11+10, 11+10, unbroken. Pullups 6+6, 6+6, 9+3. Forearms smoked. Next goal sub 14min.

23:30ish...with several stops for almost vomiting... damn I'm outta shape still

#107 _ Jim ... at 1:40 for a 400 (quarter mile) you're doing about a 6 min mile pace - give or take a few seconds. I suspect your other times were slower because you were gassed!

CFWU x3 (1/2PUs)

WOD
:11::30 (sub 55lb DBL)

Decided I would do this cycle as a scaled down cycle(3 1/2 minutes slower then PR).It's been awhile. I must admit it was hard not to charge it after watching that video. Kept the same weight, distance & #'s, but went slower and smoother on the runs and KBL Swings. Hopefully taking it easy will let some the aches and pains go away.

Get some, Go again!

12:37
I didn't expect it to be so tough!!!

Rats. What a cool WOD. Just when I decide it's time to take a whole cycle off, that comes up! I'd love to take stab at it.

0900h - 9k run with 5x6min. hard repeats in the middle.
1400h - Helen: 14:20. 10 seconds better than last time and 10 or 12 more "real" pullups as opposed to jumping ones.

Seem to have lost both my timers, so I used my cell phone. Time between 14:02 and 15:58, and likely around 15. Regardless, I do believe I stayed within my target heart range, which is subvomital.

I was in my rest position at the end, and this guy comes out to throw something away (there's a dumpster in the back of the gym, just outside the area where my squat rack/pullup bar is) and he was smiling at me. I was wondering about that, then he said "you must be doing something right, you're steaming", and I realized I was in fact steaming from my head to my toes. The weather is 45 degrees and very rainy. It feels good, though.

Helen 10:36 with 24 kg bell
First time attempting "Helen"
Subbed 2 minutes of jump rope for 400m each round. Wondering if I did the running if my time would be better. Besides the jump rope it took me 4:36 for the swings and pullups.
I didnt want to try the running since our Crossfit is on the 4th floor which meant running up and down stairs each round.

14:43
Didn't have a 53lb kb, did 1 arm swings w/ a 35lb kb. Also half of each 400 was uphill. Tried helen once before with even more sub's so i can see the improvement already.

14:20 (Sub 35 lb dumbell)

d (28m/170)

8:35 as rx'd

smoked my previous times

j (33f/120)

12:00 (treadmill, 35# db)

10:35
16 kg KB
jumping PU's after failure
I had the good fortune to train at Crossfit Pittsburgh today, with Jennifer, Scott and Matt.
Great place, solid people. If any CF'ers get in area of the Burgh, check them out.

Jay

20:18 as written
500M rows. rows in the 2:01-2:05 range damper set at 7

was at 13:41 with 21 swings and 10 pull-ups to go. felt light headed and sat down. not sure i would have been sub 15:00 but it would have been close!

03.29.07 - 15:39 (damper set at 7)
11.24.06 - 17:00 (damper set at 10)
06.22.06 - 19:37 (damper set at 10)

Female
BWT:168
:23::51
80 off assisted pull ups
cut time by 2min and the last time I posted Helen, I had lost 13 lbs since then I have drop another 12 lbs. Suggestion do not ever clean the bathroom shower with beach before you go work out. That smell can make any run hard to do.

Wt: 208#

19:23
500m rows
21 KB Swings (21, 11+10, 11+10)
12 Pullups (jumping).

Certainly wasn't feeling it. This felt more like a marathon than a sprint. I did not properly recover from my workout earlier in the morning.

12:26 as rx'ed, runs upstairs and out to the parking lot. About the same as last time although I run a slightly different course (inside on the indoor track). Thanks, Coach! BW:170 Y/A:58

50/198

500 meter rows. The rest as Rx'd.

15:47

36/M/65kg

Run as rx'd
Sub'd 21 Goodmornings for KB swings
Sub'd 12 Pushups and 12 Situps for Pullups

7:14

Think I've eaten about a kilo of cake today!! Managed to keep it down. Nice. Knee fine.

ran the quarter on a treadmill, only had 50# dbs so I did 25 instead of 21, and 12 pu.

15:27

9:57 as rx'd. Booo Yaaa!!! PR!!

12:30 ish

minute and a half improvement

7:46 as rx'd (7:26 on tread before, outside up and down dirt road known as my driveway today)

bwt-165

pre-clean x1/shoulder press x 3/split jerk x 2 - 119 x 5 sets
post-500 m row - 1:31

As Rx'd

13:58

11:30
ran outside
12 kg kettlebell swing
jumping pull up's (off 2 plates), hands off bar

last time was 12:39

post: 500 m sprint in 2:02

Thomi
29/F/112

3 rds
400m row
21 KB swings (8 kg)
12 band assist pul ups
11:40

Pat
31/M/175
as rx'd (except my 400m run is longer than Castro's course)
9:28 PR

M/37/175

As Rx'd (run on treadmill)

9:58

(new PR, broke 10 min! and treadmill on other side of gym)

Run: 9.5 mph (6:18 min/mile pace)
Kettlebell: 1.5 pood, all sets unbroken
Pullups: 12 x 12 x (9+3)

Last time: 12:17 using 1 pood KB (improved by 2:19!)

Gotta love Crossfit!

Oh yeah:

-- treadmill at 1% incline

Afterward:
-- rowed 1000 m in 4:47 on C2 rower
-- L-pullups
-- Diamond pushups

M/26/194

CFWU x 2

Helen in 19:01. Used 2 25lb weight plates stacked together for swings. All pullups broken. 2nd and 3rd round swings broken 16/5. 2nd 400M run had to stop to get the dog out of the water/mud.

Post: 65lbs OHS and power snatches. Trying to work my weakest points here.

Spent the last 3 days working out with Mike at Valley Crossfit while I was in LA. Definitely need the day off. Great workouts, great facility and great group of people to work out with. For someone who has been working out in his basement, being able to do Crossfit in a group environment is a great change and provides rel inspiration to work out harder and challenge myself.

CFWU x 2

50lb DB swings
Run route was about 550m
all sets unbroken
14:02

#44 mhlane - I think you meant 'dumbell,' but reading your post and seeing 'Bumbell' made me laugh!

CFWUx3 : 15 reps all exercises

500m row
7,7,7 55# db
12 jumping pu
400m run
7,7,7 55# db
12 jumping pu
400m run
7,7,7 55# db
12 jumping pu

17 min - This was a result of me - NO Excuses! (i.e. If you used the following or something similar: hungover, tired, sick, other people at the treadmill, other people at the pullups, rain, snow, cold, course too long, course too short, jetlag, malaise?, unfamiliar gym, 'hair band complications,' didn't want to run stairs... 3,2,1,GO!)

29/5'11"/185
3 x (0.25mi treadmill + 21x55# db swing + 12 dead hang parallel grip pullup) = 17 min. 1 min worse than last time. Wasn't feeling the hustle.

M 175lbs 23yrs
CFWUx3
WOD - 12.22 as rx'd
Still sick. Pukie was calling.....

10:27 as rx'd

45 lb db swing

19:30

pre-109# 1hang clean, 3shoulder presses,2 split jerks x5
wod-mod'f, 100-walking lunges, 21-1.5 pood swings,12 pullups x 3- 10:55 last set of pull ups-5,4,2,1 - totally fried at end
6 minutes rest- 500m row-1:40, legs were lactic after 1st 100m, even more totally fried

3k run
cfwu

Helen
400m
21 DB Swings (55lbs)
12 PU's
3rds
15:02

Didn't feel 100%, know I can do better.

31/215

8:37
50# DB substitution
Ring pull ups, jumped the last 8
unbroken sets

45 min cardio on the eliptical

worked on double-unders

1 max set crunches

pre: (109# cleans/shoulder press x 3/push jerk x 2)x 5 sets
Helen as rx'd = 11:18 runs and chins slow on rds 2 and 3. swings unbroken on round 1, 19,2 on rd 2 and 16,5 on round 3 That needs to be better.
Thanks to OPT and OPT Mommy for the support. I need to get better still with the mental part of CF workouts.
post: 500m row - 1:42

34 yo/m
213#

subbed .4 miles on eliptical
subbed 55 # DB swings
assisted (w/ bands) pull ups
all sets unbroken

15:31

My first WOD didn't think it would be that tough, but I was proven wrong and I love it.

Jen sub 16kg KB Jumping Pullups 10:50
Damon sub 8kg KB Band Assisted Neg PU 19:31
Jaimie sub 16kg KB Band Assisted PU 13:18
Andy sub Row 400M for Run 11:03
Paul Rx 9:34

21/m/155#

subbed 35# DB swings

13 min

Ive been working on PU this last week and its starting to pay off. I havent been getting so tired doing them now.

First time posting - I didn't use a stopwatch, but this was my best time for a timed workout so I wish I could post an accurate time. About 12 min.
I use a lower weight for the swings and grab both hands onto a plate. It's good to hold it like a KB. Sprinted at 8.5 which is the fastest I've ever run... ever.

cfwux3rds 15reps of squats,pushups,dips,situps, back ext, 10 jumping pu's

wod as rx'd
400
21 55# swings
12 pu's (broken)
time 19:46
last time 19:56, this wod still kicks my ass for some reason.
bwt 240 age 31

45yr/m

3xCFWU (- pullups)

3x55lb db swings
3x440 (treadmill)
3x12 pullups (gravitron)

Time interrupted to wait for pullup bar and to nearly throw up. Fantastic workout.

New to Cross Fit and obviously Helen. Great video, fantastic workout! Props to the ladies in the video for their great inspiration!

The run was on a treadmill and the pull-ups got ugly at the end but completed regardless.

31/m/71"
15:20 as RX

As rx'd - 11:50

Sub'd 55lb DB for KB; ran 1/3 mile to gym as 1st 400m; other two on treadmill at 9.5mph; pullups unbroken on 1st set; broken into 7/5 each of others w/ almost no rest.

I didn't do this WOD last time, but beat my previous time (14:45) by almost 3 minutes.

3 sets of 10 strict Knees-to-Elbows to finish.

14:30 as rxd except 45 db instead of 55. Nursin' shoulder all unbroken.

M/28/225#

11:25 as Rx'ed

35/M/205

14:04:54

33/F/140

17:03:53

23 yo Male

1st time actually posting...have been doing crossfit for some time....

8:15 followed as directed

27:26 on day 4 of Crossfit...
29 yo male
200lbs.

55lbs db, 45lb db, 45 lb db
puked after 2nd leg of run

What a workout! Helen spanked me!
Go SOX!

10:57
double dumbbell swings 2x25# = 50# = scaled 160bw

last time: 11:34. But last time I think I was doing 360m by mistake instead of 400m. In which case the improvement is even better.

8:58 with db instead of kb

Olivia

12.26 but 35lb kb, runs outside

Mike:
9.28 as rx'd

1 month post groin injury

sub 400 with 90 sec. @ 6mph 10% incline

10:20

5'10" 160lb

9:51 had to run it on treadmill

95# Overhead Squat Max reps
Rest 3:00
Run 800
Rest 3:00
Tabata Squat
Rest 3:00
Row 1000
Rest 3:00
95# Overhead Squat Max Reps

OHS 38/31
Tabata score 18
Run 4:03
Row 4:00

Thanks Brendan!

30yom, 185#

Used 55lb dumbbell for 1.5 kettlebell. Did the 400's on a treadmill.

CFWUx3
24:55

Man, my time sucked...

Had a bad case of tiny heart syndrome today, so I made some subs....

400m run on treadmill, no incline
45lb DB swing
12 clapping pushups

time - 10:05, which is low enough that I KNOW I should have used the 55lb db, and at least a 1% incline on the treadmill. Someone please heap some scorn on me so I feel properly chastised. Thanks in advance.

Runs on treadmill on incline setting 2.
Used 55lb dumbbell for swings all sets unbroken
Kipping pullups as sets broken as follows:
R1: 8/4
R2: 8/4
R3: 6/4/2

Time: 14m50s

As Rx'd 14:07

First Helen at my globo gym. Nothing gets more stares than kipping pull-ups and dumbell swings. Gotta love Crossfit!!!

22M/210#

As written... 9:26
Runs on treadmill, 1.5 pood, kipping pull-ups.

Neil(49) & Ellie(52)

Ellie 10.40

Subbed 400mtrs x/trainer, used 15kg disc with built in handle (works ok)
Short on time, so used 1st 400 as warm up.

Neil

Scotland is often referred to as the "land of the hellish weather".
As the sun was shining and it was such a lovely warm day.(This is a very rare event for us) I trained outside in the back garden (yard).You'll never know how long it could be before I'll get the chance again.

Modified CFWU + practice movements

As many laps as possible in 20 mins.

Deadlift 5 X 70#
Hang P/CL 5 X 70#
Front squat 5 X 70#
Push press 5 X 70#
Back squat 5 X 70#

12 complete laps

5-10 mins rest

5 X 5 X 70# Hang cleans: Technique practice

16 yom
176 6'1"

As rx'd: 21:12

definitely need to improve conditioning

M, 27, 6'2", 255lbs

2nd date w/Helen.
Sub'd 500m rows; 30lb db; & 100lb assisted pullups

3/9/2007: 20min & change (didn't have stopwatch)
4/14/2007: 15:55

1 month of CF = 4+ min improvement...yeah I'd say it works.

bw: 183

Subbed 400m row. 11:14

32/f/110

subs: row, 12kg kb, band

13:57

35/M/166

Subbed 15x45# dumbell for the kettlebell swings. First time with that exercise, and it hits me hard after a 400 meter sprint.

Also used an assist on the PUs, 60#, 60#(broken), 70#

About 33 minutes.

~14 min

1st 400 - 6:48pace
55lb weight for swings
12 pullups straight through

2nd 400 - 6:48 pace
55lb weight, broken after 14 reps
broken pullups

3rd 400 - 7:13pace
35lb weight for swings
all jump pullups

40M/5'8"/180

almost As Rx'ed (subbed 55lb db): 11:32 - pukie was knocking

I originally planned on subbing the heck out of this one, but rain cancelled the outdoor version. My plan was to take the (4) kids to the park. While they played on the equipment I take the littlest on a 1/4 run in the stroller. Come back and grab either the next in line (43 lbs) or the second oldest (52 lbs) and have them hold up their legs while I use them like big kettleballs. The oldest and I can be knock out the pulups on any playground we've ever been on. Repeat 2X more and enjoy the giggles while getting a workout!

As rx'd 16:34

~ 14 minutes

Gravitron assisted pullups (set at 90)
2 sets of kb swings with 1pood, 1 set with 1.5 pood

27yo 200lbs

13:13 (55lb db used)

1:30 faster than last time
still losing time moving around gym though

30/m/185#

Had to run around basketball court instead of straight up 400M as I didn't want to have to run up and down the stairs at the gym to get to the treadmill.
Used 50lb db instead of kb
Did 10 pull-ups each set, usually jumping.

13:31 at 8000ft

CFU the workout as rx'd 8:40

Deanna - 9:33 (15lb db)
Liz - 12:18 (8lb db)

R'xd 10:16

As Rx'd - 11.51

Hello all! First posting since I had to stop crossfit becuase I had to do my Police Studies Diploma's fitness program. Have applied to RCMP since then and have recently sent in my documentation. Also waiting for a job offer from the Alberta Sheriff's Department! Busy! Anyone on this forem with the Royal Canadian Mounted Police?
BW: 179 #
WOD: 3 rounds for time of:
run 400m
55lbs dumbbell swings ("AAHHH!!! My groin!" -George C. Scott on the Simpsons)
12 pullups
WOD time: 28min (the fitness program helped withe running, nothing else!!)

BW 166 Age 38
treadmill
55# DB swings
PU
14:50 PR*

CFWUx3 (sub push-ups for pull-ups/dips)

14:16 (with 55 lb dumbbell)

CFWUx3 (sub push-ups for pull-ups/dips)

11:14 (with 35 lb dumbbell)

(Ran first triathlon in the morning)

M/28/6'6"/285

CFWU x3 minus pullups

13:00 min

Subs
35# db for swings
jumping pullups

Worked on pullups and jump rope doubles afterwards for 30 min

39yom 195

24mns
subbed 4 80 yard sprints for the 400's (gotta get ready for softball..)

55lb db for kettleball

14:22

1:40 slower than last time

28yom 205

16:13
~500m (around the park in my hood)
2 pood KB (32kg)

8:51
treadmill runs
50# DB swings
non-kipping pullup station

Somewhere between 16 and 17 minutes (timed on a cell-phone, so the exact time isn't known)

.25 mile run (2:07 each)
21 DB swings (35 pounds)
12 pull-ups

Man, I have some work to do. :-D

15:21

55# dumbell
Treadmill
dumbell and pull up bar upstairs at the gym, treadmill downstairs

12:44 with a 55lb db

M/162/23 yo.
16:21 w/ 55# db.
Swings split into 15/6 except on last round 7/7/7

As rx'd: 12:22; another personal worst.

Warmup: 5 min double-under practice
After: Tabata t-mill @7:30

As RX'd for 9:53

M 48 165
CFWU (3x5 pullups)

Helen (40#/last round 45#)
16:29

M-31yrs-196#
400m run
50# (2x25#) dumbell swing
12 x jumping pull-ups

11:22.49

Age 51/BW 240#
"HELEN on a boat" subbed 500 meter row for runs and swings @ 45# 16:41 (4 minutes better than last "HELEN."

8::40
40lb DB swings

4 second improvement and increased DB swings by 5lbs

#############################

Sub'ed 55 DB

otherwise Rx'ed

12:40

No 55# db, subbed 35# db and did 33 swings/rd for same work.
(I think this was suggested by Travis G.). Otherwise as rx'd.

10:42 versus 11:12 last time.

as rx'd
16:29

34/175

as RX'd
10:20 that's 1:10 faster. The zone is starting to pay off.

Brand X did Painstorm XXIV, courtesy of CrossFit Central Scotland.

For time:

100m run
50 burpees
200m run
100 press ups
300m run
150 lunges
400m run
200 squats
300m run
150 lunges
200m run
100 press ups
100m run
50 burpees

Well, that was bad. I teared up before I even started. I decided for some insane reason that I would start with "Porch" scaling because looking at the Big Dawg version was making me cry.

So what I did was:

100m run
35 burpees
200m run
75 press ups (10 min)
300m run
100 lunges
400m run
150 squats
300m run
100 lunges
200m run
75 press ups (also in about 10 min!)
100m run
35 burpees

1:02

so, i couldnt do pullups because of the facility. I did 160 lb lat pulldowns instead (Body weight).

everything else as Rxed.

8:35

26yom, 175#

11:00 as Rx'd

400 Meter Run
21-12kg KB Swings
12-Kipping pull ups
3 Rounds
10:51

BW 58kg

400m run
15kg DB swings
JPUs

15:18

M/145#/29

Subbed 35#DB for KB.

17:48. My poor excuse for a pullup bar (towel over a rafter), is really slowing my pullups.

Me 23y/o 155#/m
Subbed 45# for 1.5 pood
14:32 (3.5 min faster than my first Helen (19:03)

My wifes first crossfit workout
15# x 12
3 jumping pullups
11:28

M/19 yo/187lbs

8:02-- pull ups kick my ass every time

28 yom 160#

8:54 I really wanted to go sub 8:00

Next time I will get it.

3..2..1..GO!

.25 mile run
25 DB swings (35 pounds)
12 pull-ups

14.5 min
They make it look much easier then it is.

16:48
Sub'd 55lb db for kettle ball

8:09
Great Workout!

30/M/200

CWFU x 1

13:16

Had to run on a treadmill and lost some time getting up to speed. Still wouldn't have made that much of a
difference - PUs kill me.

missed today. 2 hours soccer.

10:07, as rx'd with a 50 lb dumbell. All sets unbroken, all I can do now is run faster.

10:32, as RXed. Everything unbroken, runs slightly less than 400m (oddly sized track to blame).

6'1", 262#, 42 yom
Helen was the first WOD I tried on 09 March. I made it about halfway through the second rotation before I quit, thinking I would throw up if I didn't. Today, I completed it in a time of approx 42 min. I didn't use a stop watch as a sundial seemed more appropriate. But, I've been working and today I noted that I'm 18 lbs lighter than I was when I tried my first WoD.

M/30/190

CFWUx2, -pulls, +SDLHP (95#)

All sets unbroken, except for running around folks getting downstairs to the pullup bar and 55# dumbell (extra ~150m).

10:56

Did a 50 burpee challenge last night with my 8 yo daughter. I made 38 when she was done. She said next time she wanted to do a 100 burpee challenge. I said maybe on a very special day...

14:43 to include the pukie intervals I added. was a terrential downpour so i subbed 500M rows for runs

30 yom 205#

as rx
11:39

48 yr/old 200lbs

CFWU x 3 sub push-ups for pull-ups

13:02 PR by :40

Not bad for an old man.

ratt

42bw/205/m

sub 40# for 55# db swings

11:39

tutu - 18:42
sub 35# for 55# db swings

12:11

ran a mile for warm-up / calibrate my suunto foot pod.
Helen - 10:32

13:46

cfwux3 - pullups

55#db

14:21
(5 secs off pr)

JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

As Rx'd 17:04 (not good)

last time as rx'd 15:10

JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

40yo/200lb/71"/male

WU - 1 lap 30 walk, 30 build
- 2 x CFWU JR (5 reps of everything vice 10)

Workout
-400 M run @ Warhawk Track
3x -1 pood KB swings, all sets broken
-12 chins, broken sets

Time - 16:40

Got a chance to use my kettlebell ordered from Power Systems ... ouch.

19:46
Sub'd 50lb DB swings
Estimated the run... I think I grossly overestimated (way too long)

Cold air made for another excuse
Need to do better next time

9.21
asRxed
Treadmill Incline 2 Speed 19(first lap then burnt out)~15
24kg KB
Kipping Pull Ups

first time for helen

CFWU x3

my gym only had a 16kg kb, so i used that.

about 14 minutes. i really need to buy a watch, my cellphone doesnt cut it for keeping time.

40/162
a rx'd (55# db)
12.27

9:39 as rx'd.

35 yom
208#
5'8"

subbed 55lb dumb bells
ran .25 miles on treadmill

13:55

'Helen'

as rx'd, can finally kip all pull-ups continuous

12:25 (3 minutes off last time)

DEVON YOU ROCK!!!!!!!!!!!!!!!!

Matt M. #197
That's about the coolest sub I've ever seen. Nice job.

Subbed 500 meter row for run
12:27

as rx 16:08

16kg Kettlebell

13:30min (1:35 off from last time)

20:26. although i had to cheat at a few of the things.

no where to go but up.

My time 11:40 i ran on the track took the dumbell overthere and the pull ups i did on the goalie, all sets unbroken, i'm very happy, thanks again coach, juan.

15:59

had to sub 20 lb. dumbell for kettlebell swings, only one I had available. Other than that, as Rx'ed.

16:20

13:59

36/m/176/5'4"

This one almost introduced me to Pukie. It was a great workout! I used the 55lb db.

14:00 (pr)

34/m/220

I subbed 2 minutes of skipping instead of running and used a 45lb dumbell.
All pullups were jumping.

14:38.

12:44
500m Rows
40lbs Swings - "Santa Cruz" style

14:30

44/175
As rx'ed: 9:55, 38 seconds off my best.

9:07 as Rx'd

12:11. Way off my PR, but I just traveled to a different time zone and was out late last night having a dinner with friends that involved lots of wine :) Also, the gym I used this morning was just plain dangerous for this WOD, twisty stairs between the treadmill and area where I could do the swings and pullups. That being said, the sprints were all in the 8.8 to 9.0 mph range.

13:11
20# dumbell for kettle swings

22yoM 195#
CFWUx3 w/5rep PU
WOD as Rx'd sub 4 flights of stairs due to being at the fire hall
12:35

Helen with 35# KBS
13:20

Theresa

13:47 Subbed 1 pood and jumping pull ups. Last time 16:28

Mark

11:37 Subbed 1 pood. Last time was Helen in a Boat and did 11:38. More comparable than I thought.

CFWUx3, no pulls BW 128

400m run/21 DB swings 35#/12 pullups

10:05 PR by a minute! So inspired by the video...the last few times have been 11:30 to 11:05, but today I killed it. The swings were all unbroken, pulls unbroken until last round 7/5. To go faster I am going to have to run faster I think. Awesome WOD today, I feel good enough to try the push jerk one after I recover a bit more.

12:35 With some assissted Pullups toward the end. It'll be nice to get my garage gym finished

M 33/167

first time doing helen
15:15

those girls kick ass!

As rx'd, 11:21.

Subbed 55lb db for 1.5 pd. Last time was 10:26 and this was actually about the same. I broke two treadmills while doing this - as they spun up and I jumped on they said "SYS OVERLD ERR", so I had to do it all over again. I hate doing this on treadmills. Distance b/w stations was a hike, too.

As rx'ed

11:34

20yo, 165 lb

11:03

Dropped two minutes from last time Helen had her way with me. You ladies were ripping in the WOD vid. Crossfit is becoming a healthy addiction for me..

ran 430 instead of 400
otherwise as prescribed.
8min 45secs PB (at this distance by 37secs)

subbed 400 m row for 400 m run
15:48 had to walk across the gym to get to and from c2

42/m/169

10:34

PR, don't really like the treadmill.

"Helen"

Had a "Dale Saran" experience. Also broke two treadmills and spent some time travelling across the gym between equipment. Increased DB weight to 35# (up from 30, which was up from 25).

14:28

Barely avoided the Clown, paying the price for a week of vacation, indifferent diet.

22 mins

30/m/155

Male/165/68"

CFWU x 3

As RXD(55# DB): 10:42

as rx'd
11;19

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)

2007/04/15 (cfwu x 2, no pullups): 22:44 -- assisted pullups at -80.

M/170/32/6'

as rx'd 8:17 (pr by 12 seconds)

20 yo male 209#
as rx'd
total time 11:01

30lb db for swings
13:29

55 db swing

13.22

33 wm 6'0 229lbs

19 y/o male, 165lb.

About 15 minutes. Need to tweak diet; felt weak.

8:05
Outside at OPT. Good to finally get outside.

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

WOD as rx'd
9:18

Last: 11:45

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

Helen on a Boat (row sub for run)

N: 12:11
J: 9:43

Both about 1 min slower on the rower than w/ running.

Marty: 38/M/193
Subbed 50lb dbs.
13:04

Jerry: 36/M/217
Subbed 50lb dbs.
12:58
(It was Jerry's first time with Helen... and he jumped off the treadmill as soon as it read "400 meters" whereas I, who has done Helen before, slowed the treadmill down before moving on. His jump-off cut at least 12 seconds of his time! I'm telling ya!)

More better faster

-CFWU 2x
-WOD: "Helen", as rx'd (55# DB, runs on TM @ 1% incline)

Time: 9:45 - exact time as two weeks ago under identical conditions...nothing more frustrating than that.

33 minutes.

only sub was that i had to use elipticle due to tendonitis

18:07 used 45's hungover not fun

15:40 w/55lb db
14:41 on 1/16/07 but grabbed 50 lb db by mistake
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.

10 min ellip wu 17/17. hr avg 141, hr max 179.

Kevin #311: great progress man! Nice to see a CF Vet posting. Age?

Ran on Treadmill

9.3 @ 2%

12:28

14:20
subbed jump ups for pull ups

26/m subbed in 45lb dumbell (don't own 55lbs). Otherwise done as prescribed. Completed in 20 min.

First workout back from R&R Leave and I felt it!!!
As RXd 18:02...although I don't know how far I actually ran. Enough to hurt that's for sure.

!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
actual date 14APR: ~13:30 (sub rough 20m gym sprints x20) then run upstairs to one room for DB swings; and another area for PUs. felt strong.

CFWUx3

16:36

Run .25 on treadmill (1% incline) (1:50, 1:49, 1:48)
21 DB swings (20 lbs)
12 pullups (pullup machine-assist 10-14)

14:21

26m 196#
cfwu x 3, no pullups

ran .25 miles on treadmill for 400m

17:32

helen rode me like sea biscuit.

did take the time but it was the first time that I had done kettlebell swings.
Globo gym was packed though, so I didnt bother with the treadmill, used the erg instead!

(the funniest bit was when people watched me and thought i looked like a nutter!)

9:43, 6 sec. faster than last time...Next goal, sub 9.

37yr old m5'9" 185lbs
10:10 as rxd
Great way to start the week.Very nice work ladies

CrossFit Edmonton

Auty Brooks

WOD as Rx'd

9:48

10:32
1 pood KB, treadmill
Pre: 50 situps, OHS w/ bar, handstands
Post: single arm pullup negs, pistol practice
M 50 69 178 CFT 725

CrossFit Edmonton

Chad Williams 25/174

WOD as Rx'd

10:10 (28 seconds faster than last time but still need work on speed of kipping pull-ups)

Second week of CrossFit. 1st "Helen" performed as Rx'd. Used 55lb DB.

Time: 17:35

I love this CrossFit stuff! Real kick in the butt.

Fat Helen (2 pood KB on swings) 11:40

12:03

Performed Helen with 16kg kettlebell, assisted pull-ups (mostly jumping).
Hit a PR this time (2nd time doing Helen). Completed in 14:27. The first time I did Helen (on 4/2), I completed in 22:02!

27yom

18 min. Pullups were strict, swings were with a 50# db, run was 2/9th of a mile. First Helen for me.

Age: 41
BW: 166

CFWUx3 (minus pullups)

As Rx'd: 12:27 (PR)
One minute faster than old PR (10-06)

last set of dumbbell swings broken.

Age: 37
B.W: 160
CFWU x 3
WOD: 10:25 as rx'd

No kettlebells so we used 40lb dumbells or 45lb plates for swings. Also, shared the pullup bar between 5 of us...

AL: 17:20
Taylor: 18:29
Ryan: 18:48
Joe: 15:00
JJ: 19:30

CFWUx3
12:35
In the garage at home :)

subbed 400 skips 1st round, 200 skips rounds 2 & 3
subbed jumping pu
time: 14:05