This almost looks easy after the FGB!

I was really glad it was a rest day today, was feeling it all over.

looking forward to this one, have not seen it in a while.

can't wait to try this one!

awesome, i wanted to do more swings (sadly with a dumbell though)! Can't wait till tomorrow

Great video guys. Thanks for doing what you are doing over there!

Frickin' beautiful! Thanks Gents. Paul

How far is a meter...or 400 meters?

i know kipping pullups are the standard at CF butaren't some of these guys in this latest video just performing very poor pullups? You still need some range of movement for this exercise.

yeah they need some marines to show em how to do pullups

#7, 400m is 440 yards

Killer video, guys. Way to go!

#8 ryangolfpro--

Yes, some of the PU in the vid aren't textbook, but I think you miss the point of the video. Seeing some fellow soldiers putting out that kind of effort while downrange puts a huge smile on my face and makes me want to destroy Helen in the morning. Not to mention that in the desert most troops can't view the demo/instructional videos. I'll let the CV boys comment on the equipment, but some of those PU stations don't have the space or stability for kipping. I drag some of my squadron mates through some CF workouts with me and they almost always butcher one or more of the exercises the first few times, especially PU. Deadhang chins are ingrained in some of us. Hard habit to break.

I'm sure the poor ones were self-critiquing after viewing themselves on film anyway...

Best,

#12 wilson,

actually i didn't miss the point of the vid but your comments are fair enough. These guys are total legends no question, I was just making an observation. I not one of those guys who bitches about everything. i just love seeing full range of movement for everything and i pride myself on it.

ryangolfpro--

No sweat bro. I guess I just get a bit defensive. I remember having to workout at ridiculous hours to be sure to have access to the equipment when I was deployed. And I hate the PU bars they were using. I had the same when downrange and they either tip over or are hard to grip. I give them a mulligan considering their surroundings. Had this come from HQ with a time posted for the record I would have beat you to the punch. Good luck tomorrow.

I don't like the look of that arm bar in Tony Blaur's shot. All the lady needs to do is collapse her right shoulder and elbow downwards and he's way open for a left hook to the face.

A better way (how I was taught) is to do the position with her arm rotated 180 degrees anticlockwise (from her perspective), with her wrist and arm bent. This means the arm lock takes her whole body, and even better, she intensifies the lock by swinging for the hook, rather than relieving it.

21 yo - M - BW 165

Did the crossfit WU

Then did my first "Helen" ever.

Time: 14:52.

Normally running is easy for me..this time it killed me haha.

The Swings I did with a Dumbell at 25kg.

After Helen I didn't know what to do I was just totally whiped out..

My lower back also was said goodbye..

Conclusion: Don't ever gonna date a Helen.. :D

Have a good one everybody!!

Luke #15..ref Tony Blauer. He is performing a demonstration for a class how the lady's arm is harder to bend when she opens her hand as opposed to closing it into a fist, i.e. if you are blocking an attacker's forward motion with your forearm (SPEAR technique), your arm will be stronger if you open your hand. The armlock itself has no practical self defense application, it is to illustrate a point of biomechanics.

25/72Kg/M

12:08.62

I scaled to 20Kg dumbbells and subbed skipping for running. I did 100 secs for the first, 120 for the 2nd,and 140 for the fourth. I figured this would replicated the fatigue if I was running.

Dude...Jay, I totally know you. Nice work brother. Be careful over there. GO ARMY RUGBY

Wes Pierce

#19 Pierce - Jay's on leave right now, no doubt he won't be checking the website much. I'll pass your message along when he gets back.

This workout was a long time ago, like last time Helen was posted, so at least two months I think. And yeah, some form sucked, but I chalk that up to the guys being new to CF and also as someone pointed out before, the equipment here is less than suited for CF sometimes.

But we definitely did beat ourselves up over the form for sure. Good call ;)

Sorry about the quality, but the internet here is slow as can be and uploading more than 10mb would take the rest of the deployment.

Thanks for all the kind words.

Stay hard,
1LT Hussey

24/F/170lbs (I seem to be putting on weight but I think its good weight???)

CFWU X 3 (no pull-ups...did push-ups instead)

“Helen” --> 3 Rounds for Time:

Run 400 meters
Kettlebell x 21 Swings (22lbs medicine ball)
12 Pull-ups (counter-weight)

Time: 14mins 25secs

1st time doing "Helen" and she's a...well...let's just say she kicked my butt. Not too shabby for a first time though. I like this one. It was MUCH harder than I anticipated because I really tried to have good form with the kettlebell swings and full pull-ups. Keep 'em comin' guys...I need u! Blessings! A~

18:03

Subbed 500m row and 1 pood KB swings.

"Fun"

Sam

Thanks for the inspiring video, and for your service.

14:45

Subbed 45lb plate for swing.

#17 Sgtgrim

Ahhh, okay. Yes the arm extension with open hand is taught to us for the same reason. It is stronger and all our techniques are like that. I don't mention my art because for some reason the filter picks it up. It is the one Steven Seagal practices. :)

I'm glad it was just a biomechanic demonstration because from the videos Tony normally shows good solid technique. This seemed an odd exception.

CFWU X 3 (-pu, +pushu)
13:00
Helen as modded by BrandX puppies:

3 rnds for time
400 m run, 21 X 15# barbell swings, 9 pu (dead hang, jumping)

16:25

Total 29:25

Luke #15,

Sgt Grimm in #17 is correct. The image of Coach Blauer is from a drill to demonstrate faith in physiology and the biomechanics of open hand vs closed fist. In this image, Jen is experiencing the strength of the OH position demonstrated in the drill.

#17

Thank you for that explanation! I was about to start whining on why in the world somebody would be teaching beginners a standing armlock.

Gotta remember that none of this stuff is worth anything unless it works against a bigger, stronger, faster, opponent.

27/M/71kg

12:06

First shot at Helen. Lovely lady!!

Ref today's video: we appreciate the support and encouraging words.

As we in the Army do the Iron tour (15 months in the desert and not 6 to 7 months pumps like some other branches of the Military; that's for you devildog) Crossfit is the highlight of my day and has really helped in getting through the year+ of deployment.

Regardless of branch or country, best of luck to all the warriors in the fight out there and stay safe.

The Gris

Good Work, Camp Liberty CrossFitters!

Thank you for your service. God Bless You & Keep You All Safe.

-Karen

I was just thinking last night, "I hope we do some running soon."

19:00

ran twice around my block each rep; more than a 440.
50 lb dumbell swing
p/u as rx'd

thanks Coach

Thanks guys for doing video, very creative, and inspirational, loved the whole presentation from begininng to end.

Now, I'm gunna go get some for myself.

Be well

Did it list their times? I couldnt see the watch?
Nice to see normal people doing it for a change, those mutants we usually see( I mean Mutants in a good way) discourage me sometimes.

To the soldiers in the video--thanks for all your sacrifices, the smallest of which is having to do your runs on a treadmill, and pullups on a lousy bar!

John

CF warmup w/o pullups X 3

Then Helen as Rx'd in 14:20. Looking forward to our military cert here in Quantico on 25,26 July. Thanks to Primal Fitness and Capital Crossfit in DC for the lend on the gear!!! Coach and Annie, look forward to seeing you here in a couple of days!

M/48/5'10"/173

"Helen"

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

11:55
---------------------------------------------
Compare to 070414

12:57

M/38/190

As Rx'd: 11:50

Last time out: 13:04.

More better faster

9:37, as rx'd.

John Wopat-

I saw your interview this morning (I'm a little behind) and wanted to say that I enjoy your enthusiasm. It just so happens that I saw a quote in a magazine recently that fits-

"Enthusiasm is a kind of faith that's set on fire."

Thanks for the inspiration, friendship, and for the daily reminder of a thank you to Coach,

Kate

#20 Jason & #30 The Gris and Jay-
Good work in the video.
Stay safe to all of you that are deployed, we're here thinking of you.

Kate

88888888888888888888888

11:29.3- 400m worth of shuttle runs in the gym
[~14:00] back in APR

As Rx'd:
Joe-8:19
Jon-8:32

13:30

14:46 (last time 14:02)

run route is 500m

age 41
bwt 210#
time- 12:35
use 65# db for swings.
the rest as rx'd.

7:24 as Rx'd
7:44 previous

41yom/ 210#

14:01

Used 55# DB and subbed horizontal pull-ups under the bleachers at the track.

first time trying "helen" 23:19, felt like death afterwards but in a strangely good way...
cheers
pete

Hoooaahhh! Great work guys!

M/45/175
10:53
Clarksville, TN

26/6'6"/200 lb
CFWUx2

12:35 (25 kg used for KB swings)

CFWUx2

10:52, used 15kg of plates on a metal rod for the dumbell swings. It worked pretty well...pinched my hand between the weights/bar once in the first round. Everything unbroken except the last set of pull-ups.

Hey Liberty guys...we have a cross-fit group here on Victory. We should hook up sometime.

Be safe!

First time with "Helen" - loved her!!!!!

First time w/ "Helen" She is my new best friend...loved this one!

Hey Liberty Crossfit - we have a good crossfit group on Victory. We should hook up sometime and take over the gym!

Be safe.

"GI Jane"

+ 20lb vest, 8+ foot bar
- numerous "sponge" breaks to cool the core
- somewhere around rep 70 a huge calous decided to leave, wasted 2much time trying to tape my hands...

24:14

Wicked!

31 yo M
150lb
CFWU *2 - P/U's
40lb DB
8:08
First intro to Helen. Nice!
Post- Have to work (Must pay for this stuff somehow!)
Rob

~14 as rx'd

re # 30:

Not to be technical but there are plenty of us doing more than 6 months over there in the other services, regardless it is good to see that the CrossFit Nation is slowly building up steam in the military, and from some of the posts on the message board it looks like organized PT is heading in the CrossFit direction. Have fun on leave and stay safe over there.

9:59 as rx'd

23/m/176lbs
As rx’d w/55 pound dumbbell:
12:49

#30 The Gris,
You guys win the time away prize for sure. I have done three tours over there and they all add up to one of your 15 monthers (in OIF I our mission was over in two months). Thanks for your dedication and sacrifice! That video was moto. Semper Fi!

Way to go Liberty Crossfit. More importantly than praising your crossfit accomplishments; is paying tribute to your daily sacrifices and service to your country. Those of us that are sitting comfortably at home, without any real concerns for our safety are entirely indebted to all of you for what you are doing over there.
Be safe.

36yom 150lbs
CFWUx3 pullups5reps

17min 20secs; 17:20:96 to be exact

Took too long for the treadmill to get up to speed.
excuses, excuses.

age:37
BWT: 205
Helen as rx'd:
11:04

Great job by the troops in the video. I can't imagine completing Helen in the morning, and then having to spend 14+ hours humping gear under that sun. You guys are animals and truly an inspiration!

I will be trying my first Helen today, and although I have to sub in a DB for the swings, I still wonder what the 1.5 pood means. Is this simply the weight of the KB? Never in all my years of schooling have a learned to convert 'poods' into pounds :)

Nicole: sub'd 35lb db for swings, otherwise as rx'd 10:38

9:46

36yo/m/197lbs
3rds
Subbed 500m row for the runs
21 x 24kg KB swings
12 pullups

11:57

Are the KB Swings done with two hands?

44yom/220lb

As rx'd

13:00

9:47

About a minute over my usual...didn't help that the treadmill is upstairs and the kettlebells are downstairs...and they fact that I am using a treadmill at all...someday we will all live in a world where gyms have Helen stations, Fran stations, O-lift platforms, loud rock music and cheerleaders...lots of them

#66

http://www.crossfit.com/cf-info/faq.html#General8

Helen
400m outdoors (through cloud of afghan fecal dust that I will no doubt be coughing out for a week)
28kg KB
pullups as rxd

12:54 total

"darkness warshed over the dude. Darker than a black steer's tookus on a moooonless prairie night..."

26/m/250

13:59
subbed kipping p/u

first "official" crossfit workout

35/M/180
CFWU
WOD as Rx'd
13:02 min

Might have been a bit faster except some concerned gym member decided to turn off the treadmill on me between rounds. Next time I'll bring the "IN USE" sign, that should get some stares.

31yom@185lbs

10:22 w/the 55lb DB as a sub.

John Wopat

I too am a bit behind and just saw your video this morning! So great to put a face to a name I see every day. Keep up the great work! :-)

can't wait for helen this afternoon, she's one of my fav's!

CSO (as rx'd): 15:27

ECO (8yof/54#'s):
3 rds:
100M Run
8# DB Swings x 10
6 Ring Pull-ups (no jump, chin over)

6:40

does anyone know if its possible to look at the old comments that are archived aside from when they post up "Compare to...." ?

bklyn

13:45

prob a minutes worth of moving between floors, runs on a treadmill

#80, just click on the date, it's that string of numbers, yearmonthday

BW 163 age 38
13:35 rx'd
55# DBS

31/M/150
Pre: CFWU*2 minus Pull ups
WOD: 8:08
Post: Work
had to use 40lb DB as that was all that there was.
Nothing Frac, nice to see that early in the morning. I like Helen. Sub 8:00 as RX'd is in the future.
Bring on the OPT crew.

Rob

So I was all prepared to do this on a 400m track, with a pull-up bar and a 54 lb bag of fertilizer (no kb) but when I woke up, it was raining...

350m row for 400m run and 55 lb db for kb:

9:08

Luke and David,

Understandable how that could have crossed your minds about what Tony Blauer is showing, especially since there was no caption underneath explaining. Thanks for having the integrity to ask, and hopefully the answers you received have cleared it up for you, to a degree.

David, yes it works against someone that is "bigger, stronger, faster" and you're able to use the System because it utlizes what ALL humans have...physiology. So, it isn't size or gender specific. There is A LOT more going on in that photograph than just what you see. The history and science behind the photo is incredible.

You ought to try and get to a course when you can, and get some info first hand. I'm betting you wouldn't be displeased. In fact, there is an excellent opportunity in Orlando, Florida next month, which will feature many members from the Crossfit Community.

Mark
11:58

First time using 1.5 pood KB. No issues with the Achilles this morning.

12:52 broken pu on rd 2+3
I think i ran a little farther. I was using my Nike+ running shoes as a guide and i got different distances each time.

Chris/Mark/Dan (4-23 IN)
Slight Change:

100 Burpee Pull ups - 15:45
then
WOD - 15:50, added 12 ball slams before pull-ups

Smoked.

#81, Brett_nyc

You misunderstood me :) I mean, is there any way I can look up whatever date I want, not just the date they post up as "Compare To.."

I wanted to look up some old comments but they arent on the main page anymore. Would be great if I knew where/how they were archived...

Also, anyone know where I can find that article on hoe to tape up hands?

bklyn

Does anyone know where I can find information on Body Fat standards? I'm at 14% BF right now looking to get down to 10%. I'm just wondering what "fitness" level I'm at now and what level I would be at if I achieve 10%?

24/m/170lb/69"

As rx'd

12:30

26:40, but I probably could have done it faster.

My gym has a 1/6th mile track upstairs and all the weights are downstairs. Instead of 400 m, I ran 2 laps around the track, then had to go downstairs to do everything else. That probably added at least 5 minutes. Still, great workout for having taken two weeks off.

#88,Tweeks

Fitness level isnt determined by BF%. Various 'classes' of atheletes require much lower BF% than others. A gymnast is typically around 4-5% BF whereas a linebacker can be up to 15-20%.

I would say that for a normal every day person looking to be in great shape and look cut, 10% is a good number to shoot for to start. Try not to focus on losing weight though...focus on gaining mass...

Look up the video that came along with 2007-07-17 workout. Speal is probably no more than 4 or 5% BF. I would say dutch is slightly higher than that, to give you an idea of what certain BF% look like.

Remember, some people will have an easier time putting on muscle mass to get their bf% down and others will have an easier time losing fat to get their bf% down. When you are below 13-14%, fitness no longer is heavily affected by BF. In my opinion, at that point,its mostly aesthetics.

In short, I think at 14% you are in decent shape but 10% is a good goal!

bklyn

Great video. It's always inspiring when I see our troops in action. I'd rather see them killing themselves doing crossfit than seeing any battle shots. You guys are on my prayer list. Keep on Crossfitting and come home. Everyone needs to remember most of our work outs comes from our troops. Keep the videos coming.
Did Helen 15mins. Had to run up and down the stars in the gym to get to the treadmill. My form on the last set of pull ups were poor.
Question, when doing pull ups is it ok to use different grips or should we stick to the over hand grip. I just like breaking up the sets. It's a mind thing I guess. like running with a Ipod which you can't do now in races.

WU
.5 mi. walk on treadmill
35# kb swings x 10
PU
WOD
on treadmill
13:06 w/ 55# DB KB swings as rx'd

CFWU X 3
WOD
12:30

CFWUx3

Subbed 30lb db swings
Assisted pu

11:04

128lbs
40lbs Swings
11:31

CFWU X 3

35lb KB Swings
17:38

# 86, Still smoked. Great workout.

Can anyone guide me to what the Crossfit WU consists of??? I've looked all over the site and can't find it. Thanks

#98

http://www.crossfit.com/cf-info/faq.html#General7

11:53 as rx'd

Male
Age: 30
Bwt: 133

CFWU x 2 (minus pull-ups)

WOD as Rx'd
9:31 (PR)

South Texas Weather:
Temp- 75
Humidity- 75%
Thunderstorms

40/m/180
Ran around the block in the rain, 500+yds
55# db swings
12 kipping pull-ups

18:26
God this looked so easy on paper...looking back I know I could have pushed myself harder.

27yo, 5'11", 169lbs

First time doing Helen all the way through.
Time: 24 min, as Rx'd.

I'm trying to get a better idea of which of my energy systems is holding me back on some of these MetCon workouts. It's kind of like this: an explosion of energy, followed by 30-60 seconds of catching my breath, then another explosion of intensity, and so on. I know it's how much time I spend stopped, not doing anything, that kills my time.

south texas is horrable...cant wait to leave

Bwt: 133

As Rx'd:

7:44

Question for anyone willing to answer:

I am new to crossfit. It seems like some of the workouts are really short; I understand they are very intense but isn't it a drawback that it will only last less than 20 min (for helen at least)? I'm just wondering how it would compare to a less intense workout lasting 40 min to an hour.

Thanks!

166/m/5 feet 8

did workout of the day

16:00
instead of 55 dumbell swing i did 45( that was the best i could do)

used trendmill at 8.5-10mph for 400m

kipped most of my pull ups

Well i got my crossfit shirt to workout with, so that way when i wear it when i work out it's a reminder not to quit and make the name look bad. I found the dumbbell weight harder than i thought but i pushed through

16:00

Great video, and thank you, men...quick question...somebody name the Eminem song that played at the end, please...good one for the ipod.

Subbed 400m run for 140 second jump roping, everything else as rx'd. It was pretty good. Starting to like crossfit. Does anyone out there recommend this over bodybuilding type workouts??

Subbed 400m run with 140 sec jump roping. Everything else as rx'd.

This was my 5th CF work out. I feel smoked after work outs, but is it better then tradidional bodybuilding type work outs??? Please advise. Thanks.

#106.

Do not be fooled. When I was new to crossfit I thought I would be doing these workouts in under 20 minutes like a lot of the videos. WRONG. Crossfit is a completely new challenge. Some of the WOD videos show times in the teens while I myself can end up taking up to an hour. I know I am not really answering your question, but since being with Crossfit I feel so much better.

39 M 190

20:15
subbed 25lb plate for 1st two sets and 35lb plate for third.

thankyou CF!

Greg whether this is a better workout than a traditional bodybuilding workout, depends on what you'd like to achieve. If you want meaningful fitness that transfers to real life, and prepares you for challenges that might occur in real life, if you want to challenge yourself and discover new levels of personal achievement, if you're concerned more with performance and function than appearance, if you want to develop and improve your body's lactate and alactate threshold, improve your explosive power and speed, then perhaps you should choose crossfit.
ON the other hand if you are preparing for a bodybuilding show, and your primary concern is appearance, symmetry, mass, etc... then maybe the bodybuilding will work better for that...not sure.

I feel a lot better CFing, I was just worried about losing mass. I'm 6'0" 218, and about 12% BF. I just dont want to get smaller, (except in the waist)

Subbed 45 lbs for DB.

10:55 as rx'd.

24/m/5'10" 222#
CFWU 3x14 (pull-ups 3x5)
BWUx3

Helen as rx'd w/ 55# DB swings
15:54

23/M/Marine off. cand.

I'm gonna do a Hangover Helen for the sake of it. What's the record on Helen? I wanna know what I'm up against. Lately I've been doing front squats and weighted pull-ups, and playing soccer. I'll post again later.

Yea I hear ya, I wondered a bit about that when I first checked out crossfit also. I don't think losing mass is anything to worry about with crossfit. I don't think in your case you'll put ON mass with crossfit, but you'll definitely improve your power, explosiveness, and high-intensity threshold. You may also drop a little fat. Because most of the crossfit workouts are relatively short, there is little likelihood that you'll see muscle loss, especially if your caloric balance, protein intake, diet is adequate

Tim, and Pat. Thanks for the advise, I have lifted for a while, which has been good to me, BUT im big and slow. All this has slowed me down considerably. Being a Marine, I needed to improve all around fitness, SO I think im sticking with the CF. Thanks guys.

subs:
run was approx. 430m
55 db for kb

me: 8:58
dan: 9:39

Guys in the video, you rock! Thanks so much for what you do every day....I did this in a crowded gym and got hung up a couple times waiting for the pull-up bars. Added a couple extra 400m at the end....still sore from Cindy last week!

as Rx'd, just under 10 min. I finished before my partner who had the watch.

Standard Monday rest day. Will do "Helen" tomorrow.

Back from vacation with family on Cape Cod. Was able to look at site and showed it to entire male family population.

I'm not very good at taking weeks off so I naturally did 5 WOD's while on vacation, including my very first outdoor timed 5K (don't ask). My 15 year old and his two similar aged cousins joined me for "Lynne" followed by "Cinca de Mayo" (DB DL/Clean/Squat/Push press) on Thursday. I was extremely proud of the boys--they made a super effort and had a great work-out.

So you can imagine my delight when my 18yo and 15yo sons walked into the house as I was finishing lunch today and my big boy declared "day one of Crossfit." Thrilled doesn't even begin to describe how I feel (although I am a little concerned because Dan chose to do "Helen" as his first WOD just days after I contributed to an article on Rhabdo for the Crossfit Kids Journal). The boys tell me that they will be posting so I won't post their results and steal their thunder.

Good luck to my two bingo progeny. I'm very proud of both of you and truly thrilled and delighted that you are doing Crossfit.

As Rx'd:

Justin (235 lbs) = 9:48

Russ (205 lbs) = 10:17

Tyler (185 lbs = 16:37 (feeling ill today)

- Sarnia, Ont.

#111 ABSOLUTELY BETTER!

After being involved with traditional weightlifting (Quasi-bodybuilder, 100% supplement free) and being active in several different types of competitive endeavors over the years…

I trained with traditional bodybuilding type workouts modified with circuit training with the traditional long-term aerobic stuff…very boring…and time consuming.

Crossfit combines all of these together and then some…resulting in use of muscles and stabilizers (Far more involved but for simplicity) you would never use or activate with traditional steps…the ultimate result by activating these muscles never used otherwise is a far better balanced body and ultimately more efficient and powerful end result.

When new to Crossfit it is very important to scale to your personal ability, pay close attention to details (Form) when performing moves/lifts you are not very familiar with practice full range of motion and don’t get caught up with scores…some of the folks posting here are genetic monsters and it will take most of us normal mortals years of Crossfit (Like the monsters) to post equal numbers.

Start slow and ease into this, it does work!

My favorite quote from Crossfit; “Routine is the enemy” and this randomization is the key to all of it, keeping things exciting, challenging (both physically and mentally), also keeping us humbled in the process…no matter what you excel in, one of these workouts will destroy you and bring you back to mortality.

Keep at it and work hard to reach the prescribed (RX’d) weights and workouts as soon as you are capable, Make sure to do a complete and thorough CFWU x 3 prior to each workout even adding moves to address weaknesses, you will notice and see marked improvements…However, it will take time so be patient.

#106
#111

Oops, make that #106

160 lb male, as Rx'd...10:46

m/36/210
CFWU X2 -pu's

Not feeling it today
WOD: 16:43 (pu's - 50% w/red band)

double unders: 10 minutes (not continuous)

Turkish get ups: 40 lbs X3
50 lbs X3

Finally, it just clicked with the double unders about a week ago after months of practicing. Now I'm addicted. I'm up to about 30 in a row. If I had a better rope I think I could do more. Any recommendations.

#109...I will get it right sooner or later.

Postmaster...Please remove my last...post #130...

I am a dumba$$ sometimes...Jeez

#115
It sounds like you're concerned with esthetics. CF'ers measure their progress in workout times, pounds lifted, and proper form/skill achievement, not bicep circumference, body weight increase/decrease, waist size, or even phone numbers of the babe on the stair master; those are merely ancillary benefits of CrossFit. Check out the 10 general physical skills in the CrossFit Journal Oct. 2002, you will not find mass among them.
Consistency in workouts, proper nutrition (see below), and genetics determine body form. We can control 2 out of 3 and that ain't bad.

"Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat"

-excerpt from 'World Class Fitness in 100 Words' by Greg Glassman

Pardon me for the long and preachy post, but I just had this conversation with my buddy that I am introducing to Crossfit as he looked wistfully across the gym to the bench press and calf raise machines. Good Luck and keep us posted.

John West

M/44/168

As rx'd (w/55lb DB)
10:45
2 plus minute improvement from the last time I'd done it!

As Rx'd (w/55lb dumbbell)

:13::14::08

Sorry, my post was supposed to be aimed to Greg, #113.

John West

as rx'd outside runs, crossfit swings 8:52

Also,

Went to the gym with out my watch today, so I'll just say:

"Helen" 3 x
400m run (Treadmill)
21 x 1.5 pood Kb swing (40lb. Db)
12 pullups (Mostly assisted)
completed

Finished up with
5 x Static fingertip holds in the push-up position
5 x Static L-sit holds (my legs won't come past about 60 degrees but I'm working on it)

Raining pretty good here in northern NJ so here's what we did:

6 rounds for time of:
Dbl KB Front Squat x 10
Burpees x 10
Inverted Rows x 10
MB Figure 8's x 10
Sit Ups x 10

As Rx'ed 14:43. *Way* off from my PR of 10:53. (I forgot the chalk, and I couldn't hold on to the dumbbell which forced a lot of set breaks... L&L.) Still, good workout.

19:43
400m on t-mill .5% incline
35lb kb swings

Slower than last time, but I went up on kb swings and all pull-ups were unassisted. : )

First CrossFit workout. my dad (bingo) has been doing it for a year and a half and i finally decided to start.

18/m/~200#

14:04....then rolled around on the ground for about 20 more minutes

first round 55# dumbell
second and third round 45#
all three rounds used gravitron for pullups (can only do one or two real ones)

My goal is to get my BF% from probably around 18-20 to about 10-12 before i come home from school for thanksgiving. I'm countin on you guys!

7:12 as rx'd

bwt-163

7:47 last time

Thought this might help some that have to use a treadmill for the run. I was wondering how far on the treadmill the 400M sprint would be and did the math conversion and wanted to share. Our treadmill breaks the length into tenth’s, so one mile is 10/10, upon which the time to run 1/10th is determined on the speed you use. Using simple conversions of 1 mile = 1,760 yards and 1 meter = 1.0936133 yards you can determine that 400 meters= 437.44 yards= 2.485 tenths of a mile. Hopefully my math didn’t fail me and this simply means you need to sprint a quarter of a mile either on treadmill or ground to get in the 400M sprint. Looking forward to it.

61/m/215

run on gravel path
25lb dumbelll
body rows
20+ min

M/32/180

About 13:30 or 14:00 (wall clocked it).

Subbed with 55# dumbell. Ran .30 mile each round on treadmill to account for treadmill spool-up, so this slowed the pace.

Can't leave the treadmill ripping in my gym at work (a liberal arts college). When I do these at home, I drop right onto a 6 or 7 mph belt and then speed it up from there...

The run was killing me on this. I need to work on that desparately. The one thing about CF, your weak links come to the surface quick.

Total Time: 25:16.

Not good but I have things to work on.

#142, Dan White

Keep at it bud, you will definitely hit your goal with proper diet and CF WODs :)

plus, i like the rolling on the ground for 20 mins :D

bklyn

26yo m 155

have the flu - as rx'd 9.37. rubbish

This is where I come for humiliation and perspective, it's ego-shattering...

Age: 42
BW: 165

CFWUx3

12:24 as Rx'd (PR)
3 whole seconds faster than 04-16-07

CFWUx2, no pulls, BW 127

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

9:42PR, old PR was last time 10:05 (and that was an improvement of 1 min)...now that I've finally broken 10 min, I think it's time to up the weight for the DB swings. Almost certainly this will slow up my times, but I think I can get up to rx'd over time. I don't have any 2.5s to add, so I may have to jump straight to 45#. We'll see how that goes.

13:07

i believe 1 pood is the rx'd for females?
ran outside
1 pood (37.5#)
pronated pull up's

As rx'd 20:30.

M/29yo/6'4"/206#

As Rx: 12:28
A full 1:10 slower than last time, WTF???

Oh yeah, I did 'Helen' after a 15 mile bike ride.

14:51

poor performance, i'll blame it on the temp inside my garage in S. Florida

Welcome Dan White. I can't wait to see what Bingo's son picks for a nickname here!

I'm slowly getting my 19 year old son into these workouts. He's really surprised how quickly he gasses when doing the workouts, and he's getting better and stronger at doing them.

I hope you start coming to our CrossFit Cleveland outdoor workouts with your old man. He sets a pretty tough pace for people to keep up with.

Regards,
Otis My Man

I was really on today.
As Rx'd w/ 55 lb db
9:03

Haven't posted in quite a while. This wasn't my fastest Helen but I subbed 500m rowing for the runs. It wasn't the rowing times that hurt my time but the suck factor after the rows. I was absolutely zapped afterwards and had a very hard time recovering.

time 15:36

First row - 1:32
Second Row 1:37
Last row - 1:39.7

Great workout!

8:33 using a treadmill @ 1.5 incline and a 55lb db. I hesitate to call this a PB becase I had to use the treadmill at my hall but it was 5 seconds faster than my last indoor Helen. It took everything for me to get motivated for this one for some reason but I'm glad I got 'er dun.

As rx'd: 10:15

As Rx'd - 27:17, except I was ready to call it quits after the third round of sprints so I laid down for about two minutes before I convinced myself to finish.

As rx'd: 10:15

20yo m 175 lb

As rx'd
10:21
PR by 2 minutes, felt real good

177lb/M/27yrs
As RX'd
7:52 New PR!!!!

As RX'ed
12:16

177lbs/M/27yrs
As RX'd
7:52 New PR!

20/M/1.82m/79kgs/ Rogaland, Norway
5th month of CF

"Hellenic-workout"

6 rouds for time:
- 400m run (up/down hill)
- 5kgs maul pounding, 50 reps
- 12 pull-ups

Time: 21:26

This is a Helen inspired workout since I was planning to do 9*400 as roadwork this evening and the WoD during lunch. I missed the WoD during lunch so I figured I could merge the two just as well... Loads of fun!

M/27/175

As Required
13:13. I was going for a sub 15 time so I was pleased.

"helen" as rx 9:09 PR

#144 Auss,

I figure 400M is pretty darned close to 1/4 mile.

So I just run 0.25 of a mile. I figure that is close enough.

Wow...someone up there was talking about how this kills your ego. Couldn't agree more.

as rx'd: 15:30

Can anyone tell me why in CF pullups everyone kips? What is the philosophy there?

#112

It's appropriately named Till I Collapse

As Rx'd except the run was 1/3 of a mile instead of 1/4. Not gonna speculate on possible times, but next time gonna try it on a track.

Finished with an 18 BTB tabata squats with a couple girls from the local Fitness Together...

sorry.

9:17

Comment #109 - Posted by michigan: Michigan, there is no comparison between a workout like Helen and a 40 minute work out. There's a ton of reading available about this topic on this site, the videos address, and the message board covers it too. Keep reading and learning.

If you do these workouts, you'll see results that will convince you that the 40 minute workouts you are thinking of are not the whole fitness picture.

One way think of it is this - what are you giving up in order to be able to work out 40 minutes? Try to do Helen for 40 minutes, and you won't be able to. The intensity level is too high. To workout 40 minutes, you have to dial down the intensity. Crossfit is based on a premise of constant variation of training stimulus. If you only do low intensity, 40 minute workouts, you can't get the same result you will get if you also do short, high intensity work.

So choose - what do you want? If you want what Crossfit offers, don't worry about the short workouts. You'll see what I mean in time.

Dan, welcome aboard! I will make a prediction - by the time you've been doing these workouts a month, your goals will increase to much more than just a shift in body composition! Body composition improvements are fun, but you'll find you'll want to better your performance in 'the sport of fitness' in many ways.

Paul

12:47

55lb db
subbed 500m row for run

CROSSFIT OSHKOSH WISCONSIN

I FOUND A GYM IN OSKOSH WISCONSIN FOR PEOPLE ATTENDING THE AIRSHOW THAT CHARGED ME $20 FOR THE ENTIRE WEEK TO WORKOUT. IT'S THE YMCA IN OLDTOWN OSHKOSH. THEY DID NOT EVEN BLINK WHEN I WAS THROWING THE 55LB DUMBBELL AROUND FOR THE WOD THIS MORNING.

Me: 41yo/M/5'10"/190lbs

CFWU 3 sets / 15 reps per set

WOD: As rx'd 13:22

Have Fun, Train Hard,

Billy

33M / 187# / WOD #142 / CFT 825

"Helen"

11:03pr (Steely Dan just under 10min--killed me in the 2nd and 3rd runs--nice work)

20:17 as rx'd

37 yo male, 180 lbs

15:40 as rx

37/M/6'3"/226

First time at Helen

14:03

subbed 1 pood kb and 400M row

An hour later and still nauseated...

P-10:44
Notso:10:44
Sergio:13:57

17/M/175

1 mile warmup 9:00

WOD as RX'd: 11:30

swam 1000m

200#

8:37 as rx'd (pr)

10:30, 4 hours of lawn work on rest day hurt me...

m/43/225

As Rx'd
19:10

Lunch with Helen--great workout. Thanks CrossFit.

M49/195#

11:26 as rx'd (PR)

Split times:
rnd run/swings/PUs
1 1:40/0:54/0:52
2 1:46/1:02/1:07
3 1:49/1:08/1:09

Notes: Performed at Boeing DC Rec Center. 3 Laps around inner track -- probably greater than 400M. Comparing to last time, the biggest difference was in the last round of pullups - 26 secs faster this time. Round 1 PUs were OH;round 2: UH; Round 3: OH, UH, mixed grip.

M/35/5'8"/160

12:30

Legs spent after sprints...need more upper body oomff to get that 55lb db moving!

bw 71 kg

14.0kmh 1% incline treadmill,
17.5kg db american swings
kipping pullups (7/5,7/5,5/4/3)

11:23 sec (previously 11:13, 11:43 and 13:00)

11:17 as rx'ed, net of stair climb transition, runs on a treadmill, 55 db swings. Last time 12:28 runs outside rather than up 2 flights of stairs. Thanks to everyone for their kind words about my interview but I have to thank Tony Budding for editing out many of the waddle headed things that burbled out of my mouth. Fight Gone Bad is the ultimate truth serum. Thanks, Coach! BW:174 Y/A:58

K-
CFWU X 3 w/ Push minus Pull
Nautical Helen
3 Rnds
Row 400M
1pd Kbell 21 swings
12 Jumping Pull Ups
TIME 16:34 (Last Time 17:24, w/35lb DB)

J-
No WU
3 Rnds
400M run
21 KB Swing 1.5pd
12 Assisted PU
TIME 13:48

N-
CFWU X 1 No PU, 35 Single Unders
3 Rnds
400M run
21 x 25lb Dumbell Swings
12 Jumping PU
TIME 14:10 (Last Time 15:40 w/ 20lb DB)

L-
WU 112 Single Unders
3 Rnds
400m run
21 x 20lb Dumbell Swing
12 Jumping PUs
TIME 15:00

Kate

Warm Up.

As RX'd
9:52

Within myself, could have gone a lot faster but hey it was 6 am over here in the UK.

'Pain is temporary'

35/M/172

10:55

1st time with Helen!! I laid on the flood at the Y for 15 minutes after she was done with me. I still haven't recovered fully, still a little dizzy :)

m/41/195
cfwu 3x
400 meter run
40# dumbell swings
12 pull-ups
3 rnds
20:28

11:14
Subbed 50# Dumbells because someone had the 55#ers.

12:43
Jumping PU

#132 Chris C--

I love jumproping. I have 5. My favorites are the Ultra Speed Cable Jumprope for $11.95. and the Triple Rope for $12.95 from www.buyjumpropes.net on the 'Competition' page. These puppies are world record holders. If you can do DU with anything else you will FLY with these guys.

Best,

BrandX Pack - 35#DB
12:49

M/50/165#

5 min. on lifecycle, walk 1/4 mile and 1 rd. mod. CFWU to warm up.

WOD: 17:40 - sub'ed the 55# DB for KB, and ran "440s" on treadmill instead of 400 mt.

Next time, I'll do Helen faster.

Harder to do than it looks on paper. First shot with Helen:

14:57

This needs improvement. I feel I should have done better. I should have a marked improvement next time Helen shows up!

14:45

As rx'd except 50lb. db - 21 min.
The runs were easy (must be the TGU's), but I haven't done pullups in a while - that's what you get for being an occasional kool-aid drinker... in France.

Best to all!

10:45 (35# DB swing)

37 yom 195
helen
14:28
all sets broken (except run)
used 55lb dumbell instead of kettlebell

drenched and smoked afterward. Wait until next time Helen

Luc

8:07
Great Workout!

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

33/200/M

Had to scale down to 50lb dumbell due to lack of equipment.
Treadmill runs.

total 14:36

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

BW 166 50lb db, run treadmill at 1% inc and .275 mi Total 13:15

30:16
first set accidentally did 50 lb dumbbell, 2nd and 3rd 55
treadmill 1.5 incline @ .25mi

fun :)

and, 20 pullups on accident each set haha, coulda sworn it said 25, then 20,... but 12 no way. oh well!

19/m/180
CFWU (with pullups) and then "Helen"
As Rx'd (55lb. dumbell) no sets broken

11:56

50% volume week, recovery cycle

4:50

CFWU x 2 (w/o pull-ups & squats)

400m x 3
25# dumbbell thrusters x 21
pull-ups x 12 (from box w/ trying to incorporate the swing to train toward kipping pu's)...cool, i'm not looking back - no more assisted machine for me :)

total time - 12:18

16/M/215lbs

17:31.02

41yom 178lbs
I enjoyed this one. Pretty happy with my results. My goal was sub 15min. Subbed 55lbs DB Swing for KB, and strict PU, because of the PU station (no kip possible). Otherwise as Rx'd.

12:28

cfwu 12x3 minus pulls
post 45 sits 50 double unders and 20 kne

17minutes could be faster if things were closer together, but then I would not have had the rest during the walks

Need to speed up my run 3 minute 400s is too slow for this need to get to 2 minute 400s

Helen is reserved for this wednesday
today
Isabel - as Rx'ed - 10:24
5 minute rest
Grace - as Rx'ed - 9:58
5 minute rest
Karen - as Rx'ed - 13:30
(for karen we had a team of 4 (2 on at all times)and went to 600, so I probably could have had a better time if I did it alone)
1 mile run tonight
I had a pretty good one, burns the shoulders!
tomorrow - The kitchen sink!!

Having been in Iraq now for over 11 months, I too can attest to the fact that Crossfit has been a huge blessing in an otherwise depressing and stressful environment. It has motivated me to workout far more consistently and intensely than I ever have before. I didn't discover Crossfit until late January this year, but I've been enjoying it ever since. In fact, my new habit of regular intense exercise is among the most positive experiences of this deployment and I hope to keep it up long after returning home. Thank you all for your prayers and words of encouragement.

CPT C, Medical Corps, US Army

M/19/175
3rd CF workout ever... 1st time Helen
Running kicked the crap out of me and by the time i got to pullups was definitely sucking air! 50# db
15:30

BW 171

as rx'd

8:05

Thought I had Speal beat, but then he passed me on the last lap....dang it!!

First WOD--

26/m/175lbs

CFWU sub pullup w/ pushup

Sub 55# DB w/ 45# Alice pack
everything else as RX

15mins

Im hooked now

Ran 2.5 miles in morning-

helen as rx'd

400m run done on treadmill 11mph 1% incline
55lbs db swing to overhead
12 pull-ups

time: 9:23

Scaled to 50lb db.

13:54
compared to 11:25 last time, probably due to the altitude.
Kahle Community Center, Tahoe.

40/m/185

first time i met "HELLEN" nice lady

11:33

just going to get better THANKS CF

First day doing CF.

24/m/210lbs

420 yard run
20lbs db swing to overhead
12 PU with 80lbs assistance

time: 14:04

46 / 182

runs on the treadmill at 1%
55 DB swings

16:12 (way off my PR of 12:49)

36M/5'10"/165#

My 3rd WOD.

As Rx - 21:57:39.

Wow! Very impressed w/the times posted. I've got a long way to go!

-RJF

Friday before heading to the beach:
Front Squat (reps of 5): 65-85-95-100-105-110-115

4 Rounds for time:
Bent over row, 5 rep
Upright row, 5 rep
Push press, 5 rep
Split jerk Right, 5 rep
Split jerk Left, 5 rep
Thruster, 5 rep
(45# bar- no putting down bar during round)
400 m Run
Time= 14:02

Saturday – a good run on the beach in the sand, about 10k, 49 min

Monday- “Helen”
3 Round for time: 400m run, 35# KB (plate used), asst pull ups= 10:56
(Last time was 9:59 with 24 more #’s asst on pull ups so not sure if I am getting faster or not).

Jerk with reps of 5: 45-65-70-75-80-85-85

Now off to soccer
Erin

29yo M 170lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round. Jog 750M, stretch.

Three rounds:
Run 400 meters
40lb dumbbell swing x 21 reps
12 Pull-ups
Time: 13:01
Foam roll after

Compared to 070414: 12:58 w/30lb dumbbell swings

visiting home, been out of the loop and taking it easy. did my own thing today:

10 rounds of:
5 knees to elbows
10 pushup
15 OHS (stick)
17:15

3:19
4:23
4:29
12:12 (pr)

32/M/180

as Rx 16:15

M/29yo/6'4"/206#

As Rx: 12:28
A full 1:10 slower than last time, WTF???

"Helen"
As Rx'd

12:03

400m run, 21 db swings 55#, 12 jumping pull-ups x3
19:47

9:44

Runs on treadmill, American KB swings.

last time
070309

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

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

29:22

this time
070723

at the gym

run - city block around the gym
sub 55# DB swing for 1.5 pood kettlebell swing

22:55

9:56

28/M/183

Subbed 500m row for run and 45lb plate for swings.
14:30

First time completing.

Doing this wod Tues

My 8yr scaled cf'g (and ninjitsu/capoeira/gymnastic) son thought Tony B was Bruce Willis' twin from todays pic!

being in the military, i do not think this type of workout carries over well. i've seen good results from aerobic, endurance work, when it comes to rucking. that's not to say that i don't think "crossfit" workouts have a place in the military or any PT program. it gets people moving... and they have personal records to shoot for or times to beat. current PT programs don't have much of an incentive, at least in the branch i am in.
i do some of these workouts because i still enjoy participating in sports, like wrestling. there's an explosive movement every 6-8 seconds, on average. a match lasts 5 to 6 minutes, depending on the style. most crossfit workouts are very abbreviated and only last that long, but require constant movement, explosive lifts, etc. i think these routines correlate to the movements and demands of such sports more than anything.
as much as i like some of the crossfit workouts, i would not want to see it as a military PT program. i'd rather stick with the road work (run 1/4 mile, 50 push ups, run 1/4 mile, 50 squats, etc., for a few miles) and workouts of this nature. if they had us do the murph every once in a while, that would be cool.
don't get me wrong, i like crossfit and acknowledge a lot of its benefits, but i've seen better results while doing other routines... i know i'm just being biased...but... i've given crossfit a chance (almost 2.5 years at this point) and have seen an unfortunate decrease in numbers.
then/now
cleans 250/225 on a good day
snatches bodyweight(160) for reps/not even close
pull ups 36/29-30
mile run 6:00/as low as 6:03, but usually between 6:20-6:30

Great video and very inspiring. Thank you for all your dedication over-seas. Work is going to postpone this WOD for tomorrow.

M/25/162

50# DB on swings everything else as Rx'd

15:25

M/ 44/ 6ft/ 185

11:44

Once again anything involving a run slows me down, especially waiting for the treadmill to "spool up" each time I remount.

10:24 as rx'd a new pb. 11:18 last time.
kb swings straight through which was my main goal. I needed to be a bit more patient with my chins though so sub 10 is next goal.

27/m/6'4"/205

as rx'ed sub 35lb db (all I had)

15:50

just started last week. cf rocks

thanks to this workout i still have time to spend with the kids.

26m/6'5"/215

20:30 as rx'd. Treadmill run, no kipping on pullups. Runs should have been faster.

26/f/130

400m run
10 35lb db swing, 11 swings unweighted
12 assisted pullups

cf is great for a mommy of two!!!

To quickly convert anything, use Google. Search for "400m in mi" and get "400 meters = 0.248548477 mi"

3 Mile Run
22:13
Then 3 Rounds
21 Swings
12 Pull-Ups
7:10

9:52 as prescribed, 13 seconds off best, but more than 2 minutes better than last time, due to improved elbow condition.

used different weights for DB swing.
50 then 45 then 35 for the respective rounds:
16:24

Was my first workout with my bro. We used tredmills, I had to wait to start the second round. Used too much weight for the first dumbbell swing, kinda hurt my back.

Looking forward to tomorrow.

M/31yo/175

A couple of firsts with Helen: it's the first time I've ever collapsed after 7 months of CF, it's also the first time I've seen ridiculous improvement over previous:

Today: 12:30 (subbed 45 lbs DB for kettlebell but otherwise as RX'd).

April: just south of 20 minutes (same sub).

33/M/78kg

10:23 as rx'd....

As usual I got stares from the group hanging around the bench...

woops,

22yom/150#, first Helen ever

I found a site this morning when I was trying to figure the distance out called www.metric-conversions.org

.25 mi. treadmill run the first and last round. Second round the treadmills were full so I ran back and forth across the basketball court for about 1:30. Everything else as rx'd.

13:38

Not impressed with myself at all.

Hats off to everyone under 10 minutes. Smokin'! Bingo, good to see you back on board and even better to hear you got your boys sucking down the Kool-Aid. Erin, how can you do these workouts and play soccer? Its the most demanding of all the team sports, IMO. You rock!

13:29

Bad showing too far from the rower to the pull up bar. I know excuses excuses.

43/m/166

2 pood KB (70 lbs)

9:58

PR

comment #243

Bro you are in hellacious shape with those numbers at bodyweight of 160...rock on

as rx'd

running on treadmill.

10:04

As rx'd: 12:12

Second time w/Helen, 5 minute improvement. Yeah, baby!

#243 joe--

From the rest of us experiencing unreal results on this program...Sorry it didn't work out. Best of luck on your system. Bring your results to next year's CF Games.

Best,

Neil: 15:26
James: 14:05 35lb Kb(Russian swing)/Jumping PU's

male 16yo
185 6'1"

as rx'd: 17:01
4:11 faster than last

12:30

M/158/24YO

Helen

As Rx'd

11:11

My 1st date with Helen

39 yom/190#

Run 400 meters (on treadmill)
Kettlebell x 21 Swings (subbed 55lbs DB)
12 Pull-ups

Three sets took 19:06. Look forward to dating Helen again.

Hurt my shoulder opening a sunroof in a rental car this weekend, so I sub'd an amped up version of "Michael" where I did 4 rounds of 800M run, 50 back extensions and 50 situps where the first and last rounds were on a GHD, other situps were unachored, knees out. @35mins.

46yom 165#
1:30/148:/2:01 (slightly longer than 400m)
all db swings 55# unbroken
pullups kipped unbroken 12/12/12
9:49

25 yom 6'2" 155#

Made up my own workout...doing Helen tomorrow

For time:

50 hang clean into push press with 95#
50 pull ups

13:02 Grip strength was annihilated

Jay,

Its been a while. Good to see you on the CF website. Stay safe bro.

Steve Srey

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/145

WOD as rx'd

12:54

Used 75# for the DB Swings...Felt strong today so thought I might give it a go...pretty satisfied.

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

helen
400m
21 55lb db swing 21 21 11/10
12 pu's 7/5 8/4 8/4

time 14:55
7 secs slower than last summer's pr of 14:48
32 yom / 240lbs

First date with evil Helen:

43yom/6'4"/235#

Run 400 meters (200 downhill then 200 uphill)
KB swings x 21 (subbed 52.5 DB)
PU x 12 (jumping)
14:59

20/f/135
Modified by doing jumping pullups at full extension, used 55 lb. dumbell... killed my lower back, but oh well...

11:48

27 yom 6'4" 240lbs

15:35 as Rx'ed

Pullups were broken into sets. The last set of KB swings was broken into sets of 11 and 10. Last time doing this WOD my time was 26:36 with jumping pullups and 1 pood KB swings. Slight improvement with todays effort.

23/MALE/163
HELEN
40LBS DUMBBELL
11:28
SHOULDA PUKED

first crossfit workout. i'm your average weight lifter/cardio guy. all that is well, decided to give crossfit a try. i already have my rings. 20 years old, 189 pounds, 16:30 min. anyone have any info on crosspit? how does my time stack up?

first crossfit workout. i'm your average weight lifter/cardio guy. all that is well, decided to give crossfit a try. i already have my rings. 20 years old, 189 pounds, 16:30 min. anyone have any info on crosspit? how does my time stack up?

10:22

36 yom/175

12:15 (treadmill 1/4 mile)

Last round of KBs: 10, 11
Last Pullups: 3, 3, 3, 3

31/m/215/6'5"

14:26

sub'd 60 lb. dumbell, no 55.

M/26/203

12'24

with 2 25# plates subbing for kettle ball

last time - 14'50

50lb. db swings, run on treadmill 8mph incline = 1. pullups broken but fairly quick compared to last Helen. 12:35 which is a PR by 2:00.
Thanks, Crossfit! I'm seeing a huge improvement in my fitness.

26M
145lb

10:48
Really wanted to break 10min mark. Have to crank the run up next time.

23/m/210#
First time doing Helen: 12:45

It was too nice to not get outside and workout. So I made up my own WOD.
Biked a couple miles to the lake shore path. Filled a camelback pack with sand, ran a mile south.
3 sets - 15 squats/15 push ups
Ran back a mile north
20 step ups @ ~30inches, alternating sides
Run another mile north
3 sets - 10 box jumps @ 20inches/10 push ups
Ran a mile back south, including a fast foot section where sure feet are needed and has a 10 foot gap to jump.
Biked home.

I did this all at the Lake Shore path around North Ave in Chicago. I love getting out there, anyone else in Chicago that does, e-mail me. Lets meet up and work out HARD!

Nice work on the video. Making me proud of my brothers in Arms. Those crossfit "Ladies" really make heads turn both in the gyms in Iraq and in the U.S. Keep up the great Work!

43/m/160

as rx'd

11:56

13:12
6'4" 190lbs at 10,700 - Gotta go throw up now!

38/F/5'10"/155

CFWU x 2 (-pu's)

14:26

And I thought I did pretty good until I saw some of the times (esp. of the other girls) posted here. More to shoot for next time.

1st time at this particular gym - had to go upstairs to run the track (15 laps=1 mi. so did 4 laps ea. round). Used 35# db and assisted pu's.

M/22 bwt:148 cfwux2

Run on treadmill, 55lb DB swings, kipping pullups:
11:25 -PR!

28/F/110#

35# db for swings

9:22

last time was a PR of 8:47, but used 25#db. lost time today waiting for treadmill to start up each time, and during round 2 my main pull-up stations were taken so i had to run across the gym to my last resort pull-up station, thankfully it was available. legs were surprsingly sore from Burgener clinic yesterday. Who would have thought one could get sore only using PVC?!

pre: 2 mile run on TM
Burgener WUx3

post: stretching

#261: thanks. unfortunately those numbers don't apply anymore. wish they did. i'm gonna try to get them back up to where they were with old starr routines.
#264: maybe i haven't seen astounding results because i have been lifting, et. al., for quite some time. i gather from most posts here that people are fairly new to lifting, fitness, whatever. or, if they have been doing it for a while, haven't gone about it seriously. during the first couple years of exercising, i remember my numbers increasing by leaps and bounds from month to month.
as for the games, i wouldn't mind competing, but i am not willing to pay for the flight to wherever it is and for the entrance fee. i believe people refer to it as "drinking the kool aid." i haven't had enough of it anyway to invest in such an experience.

Helen: subbed 45lb db swings for lack of equip

10:56