April 14, 2007

Saturday 070414

"Helen"

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

Post time to comments.

Compare to 070309.

Helen1-th.jpg

Enlarge image

WOD demo - video [wmv] [mov]

Posted by lauren at April 14, 2007 10:17 AM
Comments

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

Comment #1 - Posted by: Jerry Hill at April 13, 2007 6:58 PM

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!

Comment #2 - Posted by: Y. Zhou at April 13, 2007 7:01 PM

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

Comment #3 - Posted by: nadia shatila at April 13, 2007 7:07 PM

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

Comment #4 - Posted by: Brendan santa cruz at April 13, 2007 7:08 PM

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...

Comment #5 - Posted by: JBL Smalls at April 13, 2007 7:12 PM

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

Comment #6 - Posted by: Derek at April 13, 2007 7:19 PM

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?

Comment #7 - Posted by: Neeraj at April 13, 2007 7:27 PM

#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

Comment #8 - Posted by: Steve N. at April 13, 2007 7:37 PM

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

Comment #9 - Posted by: Kris at April 13, 2007 7:38 PM

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

Comment #10 - Posted by: in8girl at April 13, 2007 7:48 PM

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

Comment #11 - Posted by: MikeC at April 13, 2007 7:49 PM

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.

Comment #12 - Posted by: Trevor S at April 13, 2007 7:55 PM

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

Comment #13 - Posted by: Michele M at April 13, 2007 7:56 PM

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

Comment #14 - Posted by: hollis at April 13, 2007 7:57 PM

Is it 21 each arm?

Comment #15 - Posted by: TimC at April 13, 2007 7:58 PM

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

Comment #16 - Posted by: Neeraj at April 13, 2007 8:01 PM

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...

Comment #17 - Posted by: Ben Nance at April 13, 2007 8:27 PM

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

Comment #18 - Posted by: Jintachi at April 13, 2007 8:32 PM

#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.

Comment #19 - Posted by: stuart at April 13, 2007 8:39 PM

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

Comment #20 - Posted by: gaucoin at April 13, 2007 8:48 PM

Luv it!!

Comment #21 - Posted by: Jay M at April 13, 2007 8:49 PM

#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.

Comment #22 - Posted by: Neeraj at April 13, 2007 8:49 PM

great job ladies!

Comment #23 - Posted by: eva t. at April 13, 2007 8:50 PM

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.

Comment #24 - Posted by: Randy at April 13, 2007 9:06 PM

#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.

Comment #25 - Posted by: stuart at April 13, 2007 9:27 PM

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.


Comment #26 - Posted by: emm34 at April 13, 2007 9:34 PM

11:56 w/55# DB

First try at Helen. Felt a bit sluggish.

Comment #27 - Posted by: Jeff at April 13, 2007 10:50 PM


30yo/M W/205

As rxd: 7:50 with 24kg KB

Thouroughly enjoyed the clip, keeps everyone inspired.

S

Comment #28 - Posted by: Steve Willis at April 14, 2007 1:17 AM

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

Comment #29 - Posted by: Cal Jones at April 14, 2007 2:16 AM

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!

Comment #30 - Posted by: Robert@Combat Outpost at April 14, 2007 3:29 AM

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

Comment #31 - Posted by: jen at April 14, 2007 3:33 AM

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 .

Comment #32 - Posted by: RobertP at April 14, 2007 4:48 AM

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

Comment #33 - Posted by: Dana at April 14, 2007 4:57 AM

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

Comment #34 - Posted by: Dana at April 14, 2007 5:01 AM

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.

Comment #35 - Posted by: Jaime at April 14, 2007 5:01 AM

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!!

Comment #36 - Posted by: Anita at April 14, 2007 5:05 AM

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.

Comment #37 - Posted by: Rob at April 14, 2007 5:08 AM

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!

Comment #38 - Posted by: colleen at April 14, 2007 5:24 AM

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)

Comment #39 - Posted by: Deadeye at April 14, 2007 5:32 AM

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.

Comment #40 - Posted by: Johnnylove at April 14, 2007 5:38 AM

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.

Comment #41 - Posted by: AlexT at April 14, 2007 6:08 AM

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

Comment #42 - Posted by: Doc at April 14, 2007 6:09 AM

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)

Comment #43 - Posted by: Tamas at April 14, 2007 6:32 AM

10:18 as rxd
PR

Comment #44 - Posted by: jpf at April 14, 2007 6:32 AM

41yom / 150

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

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

Comment #45 - Posted by: mhlane at April 14, 2007 6:35 AM

11:18 ax rxd
PR

Comment #46 - Posted by: Moccasin Guy at April 14, 2007 7:05 AM

13:57

ran at 7.5-8.5 mph
couple of sets broken

Comment #47 - Posted by: Hale at April 14, 2007 7:16 AM

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!

Comment #48 - Posted by: Bob Gentile at April 14, 2007 7:28 AM

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

Comment #49 - Posted by: Mike G at April 14, 2007 7:28 AM

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

Comment #50 - Posted by: TK at April 14, 2007 7:36 AM

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

Comment #51 - Posted by: TK at April 14, 2007 7:37 AM

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!

Comment #52 - Posted by: Denver Sheepdog at April 14, 2007 7:37 AM

7:29 w/ 55 lb db for swings

Comment #53 - Posted by: JeffT at April 14, 2007 7:53 AM

280#/43 yom

at the playground

subbed 25 swings of 50# DB and jumping pull ups

12:42

Comment #54 - Posted by: Kegger at April 14, 2007 7:59 AM

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

Comment #55 - Posted by: dave k at April 14, 2007 8:01 AM

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

Comment #56 - Posted by: Kevin McClellan at April 14, 2007 8:05 AM

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

Comment #57 - Posted by: Kevin McClellan at April 14, 2007 8:05 AM

M 35/250lbs
as required
9:45

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

Comment #58 - Posted by: Mike Gore at April 14, 2007 8:08 AM

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

Comment #59 - Posted by: TJF at April 14, 2007 8:16 AM

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

Comment #60 - Posted by: Mike G at April 14, 2007 8:22 AM

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

Comment #61 - Posted by: HarryHogg at April 14, 2007 8:28 AM

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#

Comment #62 - Posted by: Mike Mc at April 14, 2007 8:50 AM

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

Comment #63 - Posted by: DaGunk at April 14, 2007 8:58 AM

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

12:02
Previous: 11:28.

Off the zone yesterday, paying for it today.

Comment #64 - Posted by: edevine at April 14, 2007 8:59 AM

Subbed 35 lbs DB and 400 m row

12:03

Comment #65 - Posted by: Wayne at April 14, 2007 9:00 AM

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

Comment #66 - Posted by: Johan Nederhof/Rotterdam at April 14, 2007 9:00 AM

"Hypoxic Helenish"

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

3 rounds for time

~12:00

Comment #67 - Posted by: brent colson at April 14, 2007 9:04 AM

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

13:25

a 3 minute improvement ;-)

Comment #68 - Posted by: Tracy at April 14, 2007 9:09 AM

12:02 as rx'd

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

Comment #69 - Posted by: Robert at April 14, 2007 9:16 AM

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

Comment #70 - Posted by: highschoolcoach at April 14, 2007 9:16 AM

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

Comment #71 - Posted by: James N at April 14, 2007 9:19 AM

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.

Comment #72 - Posted by: James N at April 14, 2007 9:21 AM

--

"Helen":

With 55lb dumb bell

33:46

--

Comment #73 - Posted by: AG at April 14, 2007 9:30 AM

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.

Comment #74 - Posted by: jonf at April 14, 2007 9:31 AM

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!

Comment #75 - Posted by: the dude abides at April 14, 2007 9:38 AM

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)

Comment #76 - Posted by: Nick E. at April 14, 2007 9:42 AM

Age 34
BW 145#

As rx'd:

10:48

Comment #77 - Posted by: Shawn B. at April 14, 2007 9:46 AM

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.

Comment #78 - Posted by: Orie S at April 14, 2007 9:48 AM

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

Comment #79 - Posted by: Thijs at April 14, 2007 9:48 AM

16:03

Comment #80 - Posted by: dickie at April 14, 2007 9:50 AM

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

Comment #81 - Posted by: Monctonian at April 14, 2007 9:56 AM

Age 33
84kg
178cm

17kg D.B. for K.B

time: 9:20

Comment #82 - Posted by: M-force at April 14, 2007 9:57 AM

#65 What are "hypoxic swings"?

Comment #83 - Posted by: PhilB at April 14, 2007 10:00 AM

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

T- The videos are awesome bro!

Comment #84 - Posted by: DJ at April 14, 2007 10:03 AM

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.

Comment #85 - Posted by: BigDog at April 14, 2007 10:14 AM

14;11 45 lb dumbell

Comment #86 - Posted by: monsoon at April 14, 2007 10:18 AM

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

11:25

Comment #87 - Posted by: mas at April 14, 2007 10:20 AM

13:30 as rxd.

Comment #88 - Posted by: Lycurgus at April 14, 2007 10:23 AM

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!

Comment #89 - Posted by: BryanW at April 14, 2007 10:24 AM

BW 170

as rx'd

7:54

Run on treadmill, 55 lb db for swings.

Comment #90 - Posted by: Eric O at April 14, 2007 10:26 AM

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.

Comment #91 - Posted by: nadia shatila at April 14, 2007 10:29 AM

40yom, 72", 200pds

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

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

Comment #92 - Posted by: DieseLPoweR at April 14, 2007 10:42 AM

#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!

Comment #93 - Posted by: jon h at April 14, 2007 10:46 AM

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

10:35

Comment #94 - Posted by: JDale at April 14, 2007 10:47 AM

12:49 as rx'd

Age: 30
Height: 75"
Weight: 185 lb

Comment #95 - Posted by: Sam at April 14, 2007 10:56 AM

11:13 (PR)

Comment #96 - Posted by: tjo at April 14, 2007 11:06 AM

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!

Comment #97 - Posted by: nfguinn at April 14, 2007 11:07 AM

The video - WOW! Impressive work!

Comment #98 - Posted by: TomW at April 14, 2007 11:08 AM


9999999999999999999999999999999999999999999999999

TSCHANZY 45YOM 174lbs 5"9"

12:17 OUTSIDE

9999999999999999999999999999999999999999999999999

Comment #99 - Posted by: mtschanz at April 14, 2007 11:15 AM

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

Comment #100 - Posted by: EVQ at April 14, 2007 11:17 AM

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

Comment #101 - Posted by: Sesoku at April 14, 2007 11:19 AM

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

Comment #102 - Posted by: MSR at April 14, 2007 11:22 AM

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.

Comment #103 - Posted by: Matt M at April 14, 2007 11:26 AM

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.

Comment #104 - Posted by: Rydain at April 14, 2007 11:29 AM

26yom/220ish/6'1

10:01

at track

Comment #105 - Posted by: Spo Nog at April 14, 2007 11:30 AM

Oops, I forgot...

Time - 22:00

Comment #106 - Posted by: Rydain at April 14, 2007 11:31 AM

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

Comment #107 - Posted by: Melissa Mackenzie at April 14, 2007 11:32 AM

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?

Comment #108 - Posted by: Jim D. at April 14, 2007 11:32 AM

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 #109 - Posted by: gaucoin at April 14, 2007 11:35 AM

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.

Comment #110 - Posted by: Melissa Mackenzie at April 14, 2007 11:42 AM

M/26/206.5

14:50

Used two 25# plates as sub for db.

Comment #111 - Posted by: Caleb T. at April 14, 2007 11:43 AM

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

Comment #112 - Posted by: Brian at April 14, 2007 11:46 AM

M 31/197

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

13:24

very effective cure for a hangover

Comment #113 - Posted by: Biggs at April 14, 2007 11:46 AM

37 bw190
used 55lb for swings
as rx'd

Today PR 7:36
last time 8:11

Comment #114 - Posted by: JackM at April 14, 2007 11:54 AM

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

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

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

Comment #115 - Posted by: FREE at April 14, 2007 12:03 PM

21/m/220#/76"

55lb db swings
subbed jumping pullups

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

Comment #116 - Posted by: Gabe at April 14, 2007 12:05 PM

19 min, ouch

Comment #117 - Posted by: dan at April 14, 2007 12:05 PM

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

Comment #118 - Posted by: Y. Zhou at April 14, 2007 12:11 PM

11:05 as rx'd

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

Comment #119 - Posted by: Garrett at April 14, 2007 12:12 PM

14:47

Comment #120 - Posted by: DAX at April 14, 2007 12:13 PM

As Rxed, 11:18. Take care.

Comment #121 - Posted by: Angel at April 14, 2007 12:25 PM

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."

Comment #122 - Posted by: Poe at April 14, 2007 12:30 PM

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!

Comment #123 - Posted by: Dr. Punch at April 14, 2007 12:30 PM

12:00 as rx'd

Comment #124 - Posted by: Dave at April 14, 2007 12:32 PM

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.

Comment #125 - Posted by: SWM at April 14, 2007 12:32 PM

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

Comment #126 - Posted by: wg at April 14, 2007 12:35 PM

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.

Comment #127 - Posted by: wilson at April 14, 2007 12:37 PM

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

Comment #128 - Posted by: Jeff Thomas at April 14, 2007 12:38 PM

#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!

Comment #129 - Posted by: SWM at April 14, 2007 12:39 PM

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!

Comment #130 - Posted by: DJ at April 14, 2007 12:48 PM

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

Comment #131 - Posted by: JWD at April 14, 2007 1:00 PM

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.

Comment #132 - Posted by: Mike Gray - Switzerland at April 14, 2007 1:02 PM

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.


Comment #133 - Posted by: JOSH at April 14, 2007 1:14 PM

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.

Comment #134 - Posted by: Barry Cooper at April 14, 2007 1:16 PM

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.

Comment #135 - Posted by: Kevin_nyc at April 14, 2007 1:22 PM

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.

Comment #136 - Posted by: Anthony at April 14, 2007 1:29 PM

14:20 (Sub 35 lb dumbell)

Comment #137 - Posted by: Hari at April 14, 2007 1:30 PM

d (28m/170)

8:35 as rx'd

smoked my previous times

j (33f/120)

12:00 (treadmill, 35# db)

Comment #138 - Posted by: dmarsh at April 14, 2007 1:35 PM

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

Comment #139 - Posted by: Jay at April 14, 2007 1:36 PM

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)

Comment #140 - Posted by: BBH at April 14, 2007 1:45 PM

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.

Comment #141 - Posted by: Brandy at April 14, 2007 1:48 PM

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.

Comment #142 - Posted by: Jacek at April 14, 2007 1:49 PM

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

Comment #143 - Posted by: john wopat at April 14, 2007 1:51 PM

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.

Comment #144 - Posted by: mrjling at April 14, 2007 1:52 PM

50/198

500 meter rows. The rest as Rx'd.

15:47

Comment #145 - Posted by: Ben S. at April 14, 2007 1:52 PM

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

15:27

Comment #146 - Posted by: mhollis at April 14, 2007 1:55 PM

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

Comment #147 - Posted by: Travis_r at April 14, 2007 1:57 PM


12:30 ish

minute and a half improvement

Comment #148 - Posted by: Kfeldt at April 14, 2007 2:06 PM

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

Comment #149 - Posted by: OPT at April 14, 2007 2:06 PM

As Rx'd

13:58

Comment #150 - Posted by: Colin M/40/205 at April 14, 2007 2:10 PM

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

Comment #151 - Posted by: OPT Mommy at April 14, 2007 2:15 PM

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

Comment #152 - Posted by: Pat S. & the Vegan Chick at April 14, 2007 2:15 PM

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!

Comment #153 - Posted by: Chris M at April 14, 2007 2:16 PM

Oh yeah:

-- treadmill at 1% incline

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

Comment #154 - Posted by: Chris M at April 14, 2007 2:18 PM

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.

Comment #155 - Posted by: Travis Wesson at April 14, 2007 2:18 PM

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.

Comment #156 - Posted by: Rick M. at April 14, 2007 2:31 PM

CFWU x 2

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

Comment #157 - Posted by: Dave W. at April 14, 2007 2:39 PM

#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!)

Comment #158 - Posted by: Mark R at April 14, 2007 2:47 PM

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.

Comment #159 - Posted by: Josh K at April 14, 2007 2:50 PM

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

Comment #160 - Posted by: Ryan at April 14, 2007 2:51 PM

10:27 as rx'd

Comment #161 - Posted by: paulw at April 14, 2007 3:00 PM

45 lb db swing

19:30

Comment #162 - Posted by: Davidmaui at April 14, 2007 3:02 PM

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

Comment #163 - Posted by: Rob Corson at April 14, 2007 3:05 PM

3k run
cfwu

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

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

Comment #164 - Posted by: superg at April 14, 2007 3:11 PM

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

Comment #165 - Posted by: huberh at April 14, 2007 3:12 PM

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

Comment #166 - Posted by: Trevor S at April 14, 2007 3:16 PM

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.

Comment #167 - Posted by: wade m at April 14, 2007 3:19 PM

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

Comment #168 - Posted by: paulf at April 14, 2007 3:26 PM

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.

Comment #169 - Posted by: Ben at April 14, 2007 3:27 PM

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.

Comment #170 - Posted by: Carla at April 14, 2007 3:27 PM

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

Comment #171 - Posted by: brian t at April 14, 2007 3:30 PM

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.

Comment #172 - Posted by: Chris at April 14, 2007 3:31 PM

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

Comment #173 - Posted by: MattF at April 14, 2007 3:33 PM

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.

Comment #174 - Posted by: mbalanda at April 14, 2007 3:36 PM

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

Comment #175 - Posted by: Jay M at April 14, 2007 3:39 PM

M/28/225#

11:25 as Rx'ed

Comment #176 - Posted by: James W at April 14, 2007 3:42 PM

35/M/205

14:04:54


33/F/140

17:03:53

Comment #177 - Posted by: ChrisB at April 14, 2007 3:43 PM

23 yo Male

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

8:15 followed as directed

Comment #178 - Posted by: Greg at April 14, 2007 3:44 PM

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!

Comment #179 - Posted by: John at April 14, 2007 3:55 PM

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.

Comment #180 - Posted by: stuart at April 14, 2007 3:57 PM

8:58 with db instead of kb

Comment #181 - Posted by: dammit at April 14, 2007 3:57 PM

Olivia

12.26 but 35lb kb, runs outside

Mike:
9.28 as rx'd

Comment #182 - Posted by: Mike_h at April 14, 2007 4:00 PM

1 month post groin injury

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

10:20

Comment #183 - Posted by: dal at April 14, 2007 4:02 PM

5'10" 160lb

9:51 had to run it on treadmill

Comment #184 - Posted by: Grant at April 14, 2007 4:06 PM

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!

Comment #185 - Posted by: Jeff at April 14, 2007 4:15 PM

30yom, 185#

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

CFWUx3
24:55

Man, my time sucked...

Comment #186 - Posted by: Jason at April 14, 2007 4:21 PM

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.

Comment #187 - Posted by: Patrick at April 14, 2007 4:21 PM

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

Comment #188 - Posted by: DaNewf at April 14, 2007 4:22 PM

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#

Comment #189 - Posted by: Devin Glage at April 14, 2007 4:28 PM

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

Comment #190 - Posted by: Mel Jenkins at April 14, 2007 4:30 PM

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

Comment #191 - Posted by: neilfit at April 14, 2007 4:31 PM

16 yom
176 6'1"

As rx'd: 21:12

definitely need to improve conditioning

Comment #192 - Posted by: slade at April 14, 2007 4:32 PM

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.

Comment #193 - Posted by: Chris at April 14, 2007 4:38 PM

bw: 183

Subbed 400m row. 11:14

Comment #194 - Posted by: Rick510 at April 14, 2007 4:41 PM

32/f/110

subs: row, 12kg kb, band

13:57

Comment #195 - Posted by: D.Frazier at April 14, 2007 4:42 PM

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.

Comment #196 - Posted by: Theo at April 14, 2007 4:42 PM

~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

Comment #197 - Posted by: smithwick's at April 14, 2007 4:42 PM

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!

Comment #198 - Posted by: Matt M at April 14, 2007 4:45 PM

As rx'd 16:34

Comment #199 - Posted by: JohnN at April 14, 2007 4:46 PM

~ 14 minutes

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

Comment #200 - Posted by: Joe P at April 14, 2007 4:48 PM


27yo 200lbs

13:13 (55lb db used)

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

Comment #201 - Posted by: Greg at April 14, 2007 4:51 PM

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

Comment #202 - Posted by: Blindsider at April 14, 2007 4:56 PM

CFU the workout as rx'd 8:40

Comment #203 - Posted by: JW at April 14, 2007 5:06 PM

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

Comment #204 - Posted by: Deanna at April 14, 2007 5:08 PM

R'xd 10:16

Comment #205 - Posted by: Troy at April 14, 2007 5:10 PM

As Rx'd - 11.51

Comment #206 - Posted by: Tstone at April 14, 2007 5:15 PM

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!!)

Comment #207 - Posted by: Sam the Man at April 14, 2007 5:15 PM

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

Comment #208 - Posted by: coop at April 14, 2007 5:18 PM

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

14:16 (with 55 lb dumbbell)

Comment #209 - Posted by: Woody at April 14, 2007 5:18 PM

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

11:14 (with 35 lb dumbbell)

(Ran first triathlon in the morning)

Comment #210 - Posted by: Mary Ann at April 14, 2007 5:20 PM

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

Comment #211 - Posted by: ScottA at April 14, 2007 5:22 PM

39yom 195

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

55lb db for kettleball

Comment #212 - Posted by: fred at April 14, 2007 5:25 PM

14:22

1:40 slower than last time

Comment #213 - Posted by: Jeff R at April 14, 2007 5:29 PM

28yom 205

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

Comment #214 - Posted by: Chris Brown at April 14, 2007 5:30 PM

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

Comment #215 - Posted by: CodyC at April 14, 2007 5:36 PM

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

Comment #216 - Posted by: Kris at April 14, 2007 5:55 PM

15:21

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

Comment #217 - Posted by: shane at April 14, 2007 5:58 PM

12:44 with a 55lb db

Comment #218 - Posted by: sean hall at April 14, 2007 6:03 PM

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

Comment #219 - Posted by: d.w. at April 14, 2007 6:04 PM

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

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

Comment #220 - Posted by: Lynne Pitts at April 14, 2007 6:06 PM

As RX'd for 9:53

Comment #221 - Posted by: flip at April 14, 2007 6:08 PM

M 48 165
CFWU (3x5 pullups)

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

Comment #222 - Posted by: budd at April 14, 2007 6:10 PM

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

11:22.49

Comment #223 - Posted by: Casey at April 14, 2007 6:13 PM

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."

Comment #224 - Posted by: stan k at April 14, 2007 6:17 PM

8::40
40lb DB swings

4 second improvement and increased DB swings by 5lbs

Comment #225 - Posted by: Tank at April 14, 2007 6:17 PM

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

Sub'ed 55 DB

otherwise Rx'ed

12:40

Comment #226 - Posted by: J SKI at April 14, 2007 6:17 PM

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.

Comment #227 - Posted by: ScottH at April 14, 2007 6:21 PM

as rx'd
16:29

Comment #228 - Posted by: EricU at April 14, 2007 6:22 PM

34/175

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

Comment #229 - Posted by: lawman698 at April 14, 2007 6:28 PM

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

Comment #230 - Posted by: lauar at April 14, 2007 6:34 PM

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

everything else as Rxed.

8:35

Comment #231 - Posted by: matty b at April 14, 2007 6:35 PM

26yom, 175#

11:00 as Rx'd

Comment #232 - Posted by: Svor at April 14, 2007 6:36 PM

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

Comment #233 - Posted by: Denise at April 14, 2007 6:36 PM

BW 58kg

400m run
15kg DB swings
JPUs

15:18

Comment #234 - Posted by: Alicia Z at April 14, 2007 6:37 PM

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.

Comment #235 - Posted by: Luke at April 14, 2007 6:44 PM

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

Comment #236 - Posted by: Dylan at April 14, 2007 6:46 PM

M/19 yo/187lbs

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

Comment #237 - Posted by: Brad at April 14, 2007 6:59 PM

28 yom 160#

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

Next time I will get it.

3..2..1..GO!

Comment #238 - Posted by: Jeremy WVFD at April 14, 2007 7:01 PM

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

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

Comment #239 - Posted by: Neeraj at April 14, 2007 7:03 PM

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

Comment #240 - Posted by: Brent at April 14, 2007 7:05 PM

8:09
Great Workout!

Comment #241 - Posted by: chris l at April 14, 2007 7:07 PM

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.

Comment #242 - Posted by: Les at April 14, 2007 7:08 PM

missed today. 2 hours soccer.

Comment #243 - Posted by: Brett_nyc at April 14, 2007 7:27 PM

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

Comment #244 - Posted by: rpo at April 14, 2007 7:34 PM

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

Comment #245 - Posted by: David Knutzen at April 14, 2007 7:45 PM

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.

Comment #246 - Posted by: Joe Estes at April 14, 2007 7:48 PM

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...

Comment #247 - Posted by: davej at April 14, 2007 8:04 PM

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

Comment #248 - Posted by: jamienoki at April 14, 2007 8:04 PM

30 yom 205#

as rx
11:39

Comment #249 - Posted by: regner at April 14, 2007 8:14 PM

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

Comment #250 - Posted by: water-ratt at April 14, 2007 8:22 PM

42bw/205/m

sub 40# for 55# db swings


11:39

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

Comment #251 - Posted by: albert at April 14, 2007 8:31 PM

12:11

Comment #252 - Posted by: F.B.C at April 14, 2007 8:32 PM

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

Comment #253 - Posted by: Nolan at April 14, 2007 8:35 PM

13:46

Comment #254 - Posted by: David Gladstein at April 14, 2007 8:39 PM

cfwux3 - pullups

55#db

14:21
(5 secs off pr)

Comment #255 - Posted by: G.Luke at April 14, 2007 8:54 PM

JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

As Rx'd 17:04 (not good)

last time as rx'd 15:10


JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

Comment #256 - Posted by: Jack at April 14, 2007 8:57 PM

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.

Comment #257 - Posted by: Scott at April 14, 2007 8:59 PM

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

Comment #258 - Posted by: CohenJC at April 14, 2007 9:07 PM

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

Comment #259 - Posted by: Adc (CrossFitSydney) at April 14, 2007 9:09 PM

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.

Comment #260 - Posted by: George at April 14, 2007 9:15 PM

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

Comment #261 - Posted by: geof at April 14, 2007 9:23 PM

9:39 as rx'd.

Comment #262 - Posted by: steve hb at April 14, 2007 9:34 PM

35 yom
208#
5'8"

subbed 55lb dumb bells
ran .25 miles on treadmill

13:55

Comment #263 - Posted by: James at April 14, 2007 9:42 PM

'Helen'

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

12:25 (3 minutes off last time)

Comment #264 - Posted by: LMD_matt at April 14, 2007 10:06 PM

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

Comment #265 - Posted by: Lolita & Elle at April 14, 2007 10:24 PM

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

Comment #266 - Posted by: mcf at April 14, 2007 10:26 PM

Subbed 500 meter row for run
12:27

Comment #267 - Posted by: Travis Braddock at April 14, 2007 10:28 PM

as rx 16:08

Comment #268 - Posted by: Rob T at April 14, 2007 10:46 PM

16kg Kettlebell

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

Comment #269 - Posted by: Fi at April 14, 2007 10:54 PM

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

no where to go but up.

Comment #270 - Posted by: TF at April 14, 2007 11:01 PM

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.

Comment #271 - Posted by: juan at April 15, 2007 1:05 AM

15:59

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

Comment #272 - Posted by: j-seal at April 15, 2007 2:03 AM

16:20

Comment #273 - Posted by: Dave H at April 15, 2007 7:22 AM

13:59

Comment #274 - Posted by: Trooper at April 15, 2007 7:29 AM

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)

Comment #275 - Posted by: eric at April 15, 2007 7:51 AM

34/m/220

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

14:38.

Comment #276 - Posted by: David M at April 15, 2007 7:53 AM

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

Comment #277 - Posted by: Troy Archie at April 15, 2007 7:58 AM

14:30

Comment #278 - Posted by: ducati996 at April 15, 2007 8:06 AM

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

Comment #279 - Posted by: Sailorcrew at April 15, 2007 10:01 AM

9:07 as Rx'd

Comment #280 - Posted by: 5.56 inc at April 15, 2007 10:21 AM

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.

Comment #281 - Posted by: Norma at April 15, 2007 10:38 AM

13:11
20# dumbell for kettle swings

Comment #282 - Posted by: Valerie S. at April 15, 2007 11:20 AM

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

Comment #283 - Posted by: dannyboy at April 15, 2007 11:24 AM

Helen with 35# KBS
13:20

Comment #284 - Posted by: JENNY O. 36F/130# at April 15, 2007 11:58 AM

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.

Comment #285 - Posted by: Theresa & Mark at April 15, 2007 12:01 PM

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.

Comment #286 - Posted by: Sarah at April 15, 2007 12:21 PM

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

Comment #287 - Posted by: Matt Giambrone at April 15, 2007 12:32 PM

M 33/167

first time doing helen
15:15

those girls kick ass!

Comment #288 - Posted by: J.Brown at April 15, 2007 12:54 PM

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.

Comment #289 - Posted by: Dale Saran at April 15, 2007 12:59 PM

As rx'ed

11:34

Comment #290 - Posted by: DC Steve at April 15, 2007 1:13 PM

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..

Comment #291 - Posted by: VMI Stephen at April 15, 2007 1:28 PM

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

Comment #292 - Posted by: Markb at April 15, 2007 1:31 PM

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

Comment #293 - Posted by: Sam Plost at April 15, 2007 2:05 PM

42/m/169

10:34

PR, don't really like the treadmill.

Comment #294 - Posted by: moglee at April 15, 2007 2:18 PM

"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.

Comment #295 - Posted by: bingo at April 15, 2007 2:27 PM

22 mins

30/m/155

Comment #296 - Posted by: chuck at April 15, 2007 2:29 PM

Male/165/68"

CFWU x 3

As RXD(55# DB): 10:42

Comment #297 - Posted by: calebg at April 15, 2007 2:46 PM

as rx'd
11;19

Comment #298 - Posted by: ocsog at April 15, 2007 2:53 PM

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.

Comment #299 - Posted by: rfs at April 15, 2007 2:54 PM

M/170/32/6'

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

Comment #300 - Posted by: JNC at April 15, 2007 2:59 PM

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

Comment #301 - Posted by: firemcghee at April 15, 2007 3:45 PM

30lb db for swings
13:29

Comment #302 - Posted by: ChristineInVABch at April 15, 2007 4:22 PM

55 db swing

13.22

33 wm 6'0 229lbs

Comment #303 - Posted by: Alan at April 15, 2007 4:32 PM

19 y/o male, 165lb.

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

Comment #304 - Posted by: Brandon at April 15, 2007 5:04 PM

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

Comment #305 - Posted by: AFT at April 15, 2007 5:24 PM

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

WOD as rx'd
9:18

Last: 11:45

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

Comment #306 - Posted by: Travis H at April 15, 2007 5:30 PM

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.

Comment #307 - Posted by: Jeremy and Nicole at April 15, 2007 5:36 PM

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

Comment #308 - Posted by: Marty at April 15, 2007 6:14 PM

-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.

Comment #309 - Posted by: Tom (M/20/171#) at April 15, 2007 6:21 PM

33 minutes.

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

Comment #310 - Posted by: erik_b at April 15, 2007 6:28 PM

18:07 used 45's hungover not fun

Comment #311 - Posted by: Terdinthebush at April 15, 2007 6:59 PM

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.

Comment #312 - Posted by: kevin o at April 15, 2007 7:17 PM

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

Comment #313 - Posted by: CraigH at April 15, 2007 7:27 PM

Ran on Treadmill

9.3 @ 2%

12:28

Comment #314 - Posted by: df404 at April 15, 2007 7:34 PM

14:20
subbed jump ups for pull ups

Comment #315 - Posted by: gamb at April 15, 2007 7:36 PM

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

Comment #316 - Posted by: Eric at April 15, 2007 8:44 PM

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.

Comment #317 - Posted by: JDrushal at April 15, 2007 9:10 PM

!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
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

Comment #318 - Posted by: Scotty McC at April 16, 2007 2:09 AM

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)

Comment #319 - Posted by: emily h. at April 16, 2007 3:58 AM

14:21

Comment #320 - Posted by: TomO at April 16, 2007 4:28 AM

26m 196#
cfwu x 3, no pullups

ran .25 miles on treadmill for 400m

17:32

Comment #321 - Posted by: benji at April 16, 2007 5:11 AM

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!)

Comment #322 - Posted by: kam at April 16, 2007 5:39 AM

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

Comment #323 - Posted by: FireSmac at April 16, 2007 6:36 AM

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

Comment #324 - Posted by: kent at April 16, 2007 6:48 AM

CrossFit Edmonton

Auty Brooks

WOD as Rx'd

9:48

Comment #325 - Posted by: Auty Brooks at April 16, 2007 6:57 AM

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

Comment #326 - Posted by: monroe at April 16, 2007 7:26 AM

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)

Comment #327 - Posted by: Chad Williams at April 16, 2007 7:36 AM

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.

Comment #328 - Posted by: Doom at April 16, 2007 8:09 AM

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

Comment #329 - Posted by: MurphIZ at April 16, 2007 8:43 AM

12:03

Comment #330 - Posted by: jbean at April 16, 2007 8:52 AM

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!

Comment #331 - Posted by: Nia at April 16, 2007 8:53 AM

27yom

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

Comment #332 - Posted by: conorb at April 16, 2007 9:02 AM

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.

Comment #333 - Posted by: OCMike at April 16, 2007 9:21 AM

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

Comment #334 - Posted by: Seth at April 16, 2007 9:53 AM

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

Comment #335 - Posted by: UKKrew at April 16, 2007 10:02 AM

CFWUx3
12:35
In the garage at home :)

Comment #336 - Posted by: Doug at April 16, 2007 10:28 AM

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

Comment #337 - Posted by: Flynn at April 16, 2007 11:32 AM

33/205
2 stair laps in gym= 400m
55# DB X 21
12 pull-ups
*9:10
I always forget how tough this one is.

Comment #338 - Posted by: wyoming at April 16, 2007 11:43 AM

12:10 (used a 55# db for swings).

Last time: 18+ minutes.

Comment #339 - Posted by: Bill Stock at April 16, 2007 12:44 PM

12:35

previous: 12:55
previous: 15:05
previous: 18:12

Comment #340 - Posted by: ChadC at April 16, 2007 1:18 PM

12:35
previous 15:45

Comment #341 - Posted by: nsb at April 16, 2007 1:23 PM

26yom/68kg

as rx'd except runs were 430m

8.48 (PB by 2 secs)

Comment #342 - Posted by: karl at April 16, 2007 1:40 PM

47/165
12:00

Comment #343 - Posted by: MikeT at April 16, 2007 1:41 PM

w/u: run, kbell swings, situps, kip practice, pushups, sprint drills
wod: 10:02 (pr) done at track

Comment #344 - Posted by: mfbunch at April 16, 2007 2:55 PM

New CrossFit fan here.

m/37/6ft/175 - ~17 minutes

Comment #345 - Posted by: crazyxgerman at April 16, 2007 3:05 PM

Charity-CFKids WOD WU, 400's outside, 37# KBS-9:51
Jeff-CFWU x 1 no pull-ups, 400's outside, 57#KBS- last round broken 12-9, Pull-ups- last two rounds broken 8-4,
time 9:05

Comment #346 - Posted by: JEFF AND CHARITY at April 16, 2007 3:26 PM

just for my own records, sitting this one out a.)because I'm sick and b.) i'd have to sub just about everything anyways. Will attack this workout next time to make up for it.

Comment #347 - Posted by: Gundy at April 16, 2007 3:27 PM

8:05 on measured hilly course.

Comment #348 - Posted by: Ahmik at April 16, 2007 4:00 PM

Team Lakeland

Neil 14:57 w/ 44 lb Kettlebell

James 12:48 w/ 35lb Kettlebell (russian swing)

Comment #349 - Posted by: Neil at April 16, 2007 4:12 PM

CrossFit Edmonton

Auty Brooks: 24/184lbs

WOD as Rx'd: 9:48

Comment #350 - Posted by: Auty at April 16, 2007 4:14 PM

bw 251
rd 1: 6:02, -100#x12 pu
rd 2: 7:54, -115#x12 pu
rd 3: 6:12, jumping pu (couldn't get access to gravitron)
20:08 total
(19:50 last time, but with jumping pu for 2 rds)

Comment #351 - Posted by: Geoff L at April 16, 2007 4:19 PM

K- WU- double under practice
Subs-
400 meters done on elliptical
21 DB swings- 35 lbs (all unbroken)
12 jumping pullups
3 rounds
Time- 17:24
Last time- 17:42

N- WU- single under practice
Subs-
400 meters run
21 DB swings- 20 lbs
12 jumping pullups
3 rounds
Time- 15:40

Followed by Push Jerks

Kate


Comment #352 - Posted by: jknl at April 16, 2007 4:43 PM

12:40 with 55 lb db

Comment #353 - Posted by: Brandon C at April 16, 2007 4:49 PM

22yom/6'2"/218

as rx'd

12:07

Comment #354 - Posted by: pfeif-a-life at April 16, 2007 4:58 PM

28/F/105#

8:42 (PR)

runs on TM
25# db swings
kipping pull-ups

Comment #355 - Posted by: nadia shatila at April 16, 2007 5:09 PM

as rx'd

19.34m

400m on treadmill at 1% incline.

Comment #356 - Posted by: Kevin C at April 16, 2007 6:11 PM

M/6'2"/198lbs/29yo

11:03

(on 4/14, forgot to put it in)

Comment #357 - Posted by: JP22 at April 16, 2007 9:28 PM

8'42" as RX'd.

Comment #358 - Posted by: Ian Carver at April 16, 2007 9:51 PM

M/35/190

CFWUx3

Subbed assisted pullups: 50 lbs assistance
Distance: .4 mile (I think)
16:59

Comment #359 - Posted by: Thunder at April 16, 2007 9:56 PM

m/39/198
11:14
sub'd row 500m and 55lb db. Was faster than I expected. Was looking for 15". Surprised after the first round . Rows were not overly fast or slow (around 1:50ish) but db swings and pullups were all non-stop (first time) so time was much faster (obviously). duh.

push jerks 5x5
did working sets at 135. much harder than I expected

Comment #360 - Posted by: Kaala at April 16, 2007 10:58 PM

We were amazed at the girls video..... It truly is inspiring and we are constantly watching them to see how you guys do it!!!! Keep them coming!!!

here are our times....

Trish 400m run/25lb dumbell swings/jumping pullups
12:55

Carol 400m run/25lb dumbell swings/jumping pullups
13:40

Rebecca 400m run/25lb dumbell swings/jumping pu
14:10

Denise 400m run/25lb dumbell swings/jumping pu
15:10

Comment #361 - Posted by: carol at April 17, 2007 5:45 AM

11:52

Comment #362 - Posted by: Evan at April 17, 2007 8:58 AM

33 / 230#

13:30

Last time: 13:00

Comment #363 - Posted by: vggolfpro at April 17, 2007 9:05 AM

25m/5'8"/158

Subbed kettlebell with 35lb olympic plate w/ handles.

9:35

Comment #364 - Posted by: Kyle Kelson at April 17, 2007 9:24 AM

36/M/196

CFWUx3

15:43 PR!!

2:27 faster than last monthe (3/13) for me!!

Comment #365 - Posted by: Chris H at April 17, 2007 9:49 AM

13:27

Last: 17:15

Comment #366 - Posted by: rcurriejr at April 17, 2007 10:11 AM

10:45 as rx'd

Comment #367 - Posted by: Jason Brown at April 17, 2007 10:36 AM

M/29yo/6'4"/212#

As Rx, 11:18 Annie, you are something else!!

Comment #368 - Posted by: Damon, Sonz Decatur at April 17, 2007 10:48 AM

M/6'5"/260 pds. 9:55

Comment #369 - Posted by: Eric Sonz Decatur at April 17, 2007 10:51 AM

12:01
400m hill
1 pood KB
kipping pull-ups

Comment #370 - Posted by: Krista J. at April 17, 2007 10:51 AM

M/37/5'10" 200
As Rx'd 9:45
Santa Cruz you guys are animals!

Comment #371 - Posted by: Chuck Sonz Decatur at April 17, 2007 10:57 AM

11:50
55# DB swings
Jumping PU

Comment #372 - Posted by: ***TJ*** at April 17, 2007 11:22 AM

Subbed ring pull-ups since I don't have a bar in my garage. Otherwise, as Rx'd, 14-15 min(don't have a stopwatch yet, had to time on my cell phone)
Good stuff
Dave

Comment #373 - Posted by: Dave at April 17, 2007 1:16 PM

14:07:28...for some reason this one always gets me!!

Comment #374 - Posted by: Jeremy at April 17, 2007 1:21 PM

scaled version using 40-pound dumbell and 9 pullups.
11:15

Followed with a mellow mile-long run.

Comment #375 - Posted by: ronbo at April 17, 2007 3:27 PM

CFWU X 3

WOD

13:03

Comment #376 - Posted by: terry at April 17, 2007 4:33 PM

8:44

Comment #377 - Posted by: JDisch at April 17, 2007 4:50 PM

changed order due to gym layout
.25 mile treadmill @ 1%
12 jpu's
21 swings with 55# dumbbell
13:57


Comment #378 - Posted by: David Burns at April 17, 2007 4:58 PM

meyer- 11:52PR
12:07 this time

Comment #379 - Posted by: Meyer at April 17, 2007 5:03 PM

18:51

Ran 400 m on treadmill @ 7.5 mph. About right.
Subbed 30 lb dumbbell swings. First set unbroken second set broke @ 12, third @ 14. Could do more next time, maybe 35 lbs.
Did kipping pull ups until failure. Rested 30 secs. Did more kipping pull ups until failure. Then did jumping pull ups.

Comment #380 - Posted by: sbroz at April 17, 2007 5:32 PM

16:22

as rx'd

Comment #381 - Posted by: jp at April 17, 2007 6:22 PM

14:42 as RX'd
Treadmill

Comment #382 - Posted by: dyagg at April 17, 2007 6:54 PM

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

CFWU(15) x3 - subbed pull-ups w/ 12-60 double unders, smith HSPU

WOD: modified Helen: 3 rounds - run 400m, 21 dumbbell swings 55#, 12 6"jumping pull-ups

Round 1 - 4:13
Round 2 - 5:12
Round 3 - 5:23

Total - 14:49 (177 HR avg)

I tried as RX'd, but I'm still not good at pull-ups so I switched to 6" jumping pull-ups


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

Mar. 9, 2007

Wt - 215# (14.7%)

WOD - modified Helen, 3 rounds: 400m, 21x 55# dumbbell swings, 12 jumping pull-ups

Total - 20:36

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

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

Comment #383 - Posted by: Nuke-Marine at April 17, 2007 7:48 PM

Helen
Easy 800 m run for WU
CFWU with pullups @ 10-5-5 // Ring dips @ 10-10-10

Subbed 30lb for 55lb dumbell as low back was tight

Time = 11:11

Comment #384 - Posted by: jon h at April 17, 2007 8:18 PM

43 YOM
185 BW

500 meter row x3
55LB dumbell x15 x3
12 PU w/ 55# assist x3

18 min.

Comment #385 - Posted by: PaulD at April 18, 2007 4:34 AM


18:59

Tough mofo this time around. I ran out of gas on the round #3 run.

Comment #386 - Posted by: Dave in Munich at April 18, 2007 6:15 AM

M/48/5'10"/170

Three rounds for time:
Run 400 meters SUB 400 meters on elliptical
55 pound dumbbell swing X 21 swings
12 Pull-ups

12:57

Compare to 070309

14:07

Comment #387 - Posted by: Louis Herrera Jr at April 18, 2007 10:02 AM

26yom
195#


Pre: 20 min CFWU with stretching

Hellen: 8:35

Post: Stretch

Comment #388 - Posted by: Steve Smith at April 18, 2007 10:11 AM

Age 35
BW 182
CFWU * 2

As Rx'd

17:17 today
18:17 previous time (20070309)
19:25 previous time (20070119)

Comment #389 - Posted by: Tim in VT at April 18, 2007 11:09 AM

"Helen"
3 Rounds of:
Run 400 meters
55 lb Kettlebell Swings x21 (accidentally used 35lbs DOH!)
12 Pullups

Time: 12:57
Previous Time:18:42

Note: Pullups were 300% improved. I am finally getting kipping down and only had to break them down into sets of 6! Sadly, I mistakenly used to wrong weight on kettlebell swings, otherwise I am very very proud of myself!

Comment #390 - Posted by: Sean at April 18, 2007 12:32 PM

35/152lb

12:20

Comment #391 - Posted by: DocO at April 18, 2007 1:22 PM

age 42 M
bw 170 lbs

45 lb db swings
last set jumping pu's
17 minutes

Comment #392 - Posted by: wibr34 at April 18, 2007 2:12 PM

14
sub 25# DB's for KB
road runs
wu=10 min hard stairs. cfwux3 only 5 pu's

Comment #393 - Posted by: greg Ev at April 18, 2007 2:18 PM

cfwu x 3 minus pu

sub 2 15lbs Dumbells (on the road thats all the fitness room had)for KB swings

12:09

Comment #394 - Posted by: Bob 10456 at April 18, 2007 8:45 PM

34 yom, 203# 6'6"

subbed 35# db for kb swings

13:02

Shaved 3 minutes off of my last attempt!

Comment #395 - Posted by: Rob Miller at April 19, 2007 6:38 AM

m 34 bw 160

at 76 NYSC Ran on treadmill as usual and 55 dumbbell. Swings were above head.

Last two times: 11:52. This time 12:10. I seem to have hit a plateau.

Comment #396 - Posted by: dandny at April 19, 2007 7:02 AM

did it at the park
used my 1.5 pood KB
used a wood truss for PU
9:56

Comment #397 - Posted by: firedave at April 19, 2007 9:09 AM

Helen
In Qatar: 14:41

Comment #398 - Posted by: Garth at April 19, 2007 9:27 AM

M/36/230/6'4"
CFWUx3 with 6 pullups
3 rounds:
400 on treadmill (definitely lost time on the start and finish)
55lb DB x 21
12 pullups broken on the last two sets

17:07 I wanted 15...

Comment #399 - Posted by: Taylor at April 19, 2007 11:11 AM

Did 400, 16k kb (x15, oops), and 12 pull-ups
time= 14:54

Comment #400 - Posted by: Lauren C at April 19, 2007 12:27 PM

7:49 w 50# dumbbell (heaviest at fire house)

Comment #401 - Posted by: b ring at April 19, 2007 1:05 PM

3 rds:18 min
Run .25mile treadmill @ 1%
21 swings X 55 lb
12 Pull-ups

Comment #402 - Posted by: johnmcc at April 19, 2007 2:34 PM

12:20

as rx'd

last time was 17:58
I can break 10 min with no breaks in PU or kb swings

Comment #403 - Posted by: ut steve at April 19, 2007 3:43 PM

Helen 28:50

Comment #404 - Posted by: Maurkov at April 19, 2007 5:44 PM

BW = 165 lbs

approx 20 min (including stair climbs)

30 lbs

sousadvocate

Comment #405 - Posted by: Ell at April 19, 2007 8:22 PM

45 yom 195#
12:18 about 30 seconds off my last one. Performance in general down a bit this week.

Comment #406 - Posted by: Baron at April 19, 2007 9:40 PM

(done 4/19/07)
22:40 HR avg 168 max 184
Runs on tmill (7.5, 7.5>6.5, 6.5>6.0), 55# d/b swings & kipping p/u's. Had to step off tmill on rd. 2 which added a minute or more to my time. Swings divided into 7's. This one always has me suckin wind big time!

Comment #407 - Posted by: Mike Scott at April 19, 2007 11:36 PM

Hello everyone!

Am tired from a long week of training haven't stopped since I competed on Sunday

"Helen"

Three rounds for time:
Run 400 meters (Ran on treadmill 2% incline think could do this faster outside)
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) (did 1 pood kettlebell as wanted to have a go with one should have used 25kg dumbbell as this was too easy)
12 Pull-ups (Injury in side made these hard)

Time = 12:44

London Crossfitter!

Comment #408 - Posted by: Lorenzo F at April 20, 2007 5:57 AM

"Helen"

Three rounds for time:
Run 400 meters (treadmill 2% incline)
21 - 1 pood kettlebell swings
12 Pull-ups (so slow on this due to tiredness)

Time: 14.44

Comment #409 - Posted by: Christina Fraquelli at April 20, 2007 6:39 AM

10:09 with a 45 weight plate instead of the KB. Beat the last time by over a minute.

Comment #410 - Posted by: nickB at April 20, 2007 8:29 AM

20 apr (off yesterday)
45 lb dumbell otherwise as written

11:35

Comment #411 - Posted by: charley at April 20, 2007 8:52 AM

11:22

30lbs dumbbell
M/27/190/6'3"

Comment #412 - Posted by: Ray P at April 20, 2007 11:14 AM

30/M/174/5'10"

3 rounds in 14 minutes of:
Run 400 M on treadmill
20lb Dumbbell Swing x 21
Jumping Pullups x 10

I wish there were heavier hex dumbells at the gym. Just more motivation for me to install a pullup bar at home.

Comment #413 - Posted by: TJP at April 20, 2007 7:59 PM

PPD Results:

Matt: (M/37/167/5'9") used 1 pood bell (35lbs), have cold... 16:01

Should have more people participating soon!

Comment #414 - Posted by: Matt M. at April 21, 2007 12:47 AM

************************ 04/21

17:47 Sub'd 500 C2 row for 400m run.

Comment #415 - Posted by: TommyKrackCorn at April 21, 2007 3:23 PM

24:07
Did PU's on Gravitron.
Time included transition to 2nd floor treadmill.

Comment #416 - Posted by: NYCRaider at April 23, 2007 6:45 AM

HELEN Three rounds for time:
Run 400 meters
(Subst. 45 pound dumbbell swing)
12 Pull-ups
21 Minutes

Comment #417 - Posted by: ralph99mba at April 23, 2007 3:02 PM

Just did the GW Parkway 10 miler yesterday so this really sucked!

17:12

*Sub: snatches for swings

Comment #418 - Posted by: bishop at April 23, 2007 6:56 PM

10 minutes as rx'd

some timing mishaps, but that was the time

didn't raise the weight like I usually do

Comment #419 - Posted by: Anthony from Ottawa at April 26, 2007 8:09 PM

10:26

Sub'd 2 minutes of bag/jump rope intervals for run and db for kb on the swings.

Overall, not a good time for me-about 45 seconds off my usual pace. I didn't feel like I was off pace. I may have accidentally done an extra 30 seconds on the intervals. I had to walk an extra ~30 feet to the chin-up bar...totalling 150'...I guess that could make a difference.

Practiced light OHS and light snatch work after. OHS were either really good or bad. No groove. max'd uncomfortably @ 135 for 2...that's usually easy.

Comment #420 - Posted by: kramer at April 27, 2007 1:22 PM

M49/195#

11:37 as rx'd

Split times:
rnd run/swings/PUs
1 1:41/0:51/0:53
2 1:48/0:57/1:00
3 1:49/1:02/1:35

Notes: Performed 070427 at Boeing DC Rec Ctr. 3 Laps around inner track -- probably greater than 400M. Pullups typically broken at 7.

Comment #421 - Posted by: jeftyg at April 27, 2007 3:17 PM

44, 5'11", 200lbs
20:15 PR
-pr not for lower time, but used heavier dumbell for kettlebell swings and did all pullups without jumping or weight assistance
-sub 40lb dumbell for 1 1/2 pood; no broken sets
-broken sets on pullups

Comment #422 - Posted by: repoham at April 27, 2007 6:09 PM

12:11
-35lb dumbell for K-swings
-Jumping pull-ups
-Good form / try and go up weight next time / try kipping pull-ups next time.

Comment #423 - Posted by: EdC at May 5, 2007 10:33 AM

m/ 29 yoa/ 6'2"/ 255 lbs

3 Rounds for time of:
-55 lbs DB Swingsx 21
-Pull-Upsx 12
-400m Run

Time: 12:20. Last time with Helen was 14:39 so big improvement for me. All but one set of pull-ups were in straight sets. Took some breathers here and there, so I think in time I can get this sub 10:00. My running is so slow that I think a small in=mprovement there will pay huge dividends in my overall time.

Comment #424 - Posted by: Shootfighter at May 7, 2007 11:51 AM

15:30 as Rx'd (110LB assist on pull-ups w/Gravitron and 55LB db)

Comment #425 - Posted by: Gravy at June 1, 2007 1:20 PM

CFWU x1
AS rx'd 1-1/2 pood UGH!
17:25

Comment #426 - Posted by: RecOnifer at June 4, 2007 2:05 AM

15min 29sec, second time doing Helen. First time was 27min and change. Thanks CrossFit!!

Nicole is the best.

Comment #427 - Posted by: Crayze at July 23, 2007 5:32 PM

11.47 and sucking in the Iraq heat......

Comment #428 - Posted by: Andy at July 27, 2007 8:16 AM

m/ 30/ 6-2/ 245

CFWUx 2 x 10

Helen modified as follows:
3 rounds of :
- 400m Run
- 75 lbs DB swing x 21
- 12 Pull-Ups (each round 3 strict, 4 kipping, 5 jumping)
- One extra 400m Run at the end.

Time: 18:05

Comment #429 - Posted by: Brad Collins at April 14, 2008 12:15 PM

Did on 3/21 in 14:47 w/55lb powerblock DB.

Comment #430 - Posted by: Jaime at March 23, 2009 2:48 PM

first helen 20kg kb.
11:01

Comment #431 - Posted by: Troy Stinson at November 3, 2009 7:42 AM

i aam 17 and in pickens high school and i love this workout

Comment #432 - Posted by: cody gainey at February 8, 2011 10:13 AM

First time doing Helen,

8:19 rx
Last round pull ups broken, last run very slow,
KB's surprised that i went unbroken

m/29*/6ft/180

*today is my birthday

Comment #433 - Posted by: msherz at March 15, 2011 1:11 PM

9:33 Rx

Comment #434 - Posted by: mat_kowalski_glasgow at August 25, 2011 1:04 PM

M/207
10:08 rx

Comment #435 - Posted by: Jay cutler at January 25, 2014 7:10 AM
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