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

runs on treadmill
50#DB
9:37

I am new to the Crossfit program and all I have to say is that it is awesome. This particular day was fun for my stomach, I almost threw up. Soon enough I'll get that time down though.

18:24

CFWU

400m treadmill
50lb DB x 21
PU x 12

9:55

Helen as rxed

12'20''

5/23/07 - 15:39
400m run
45# KB swings - 21
Jumping pull-ups - 12

M/32yo/171lb

subbed treadmill at 1.0 incline
45lb DB
Gravitron pull-ups at 4-5-6

appx 21 minutes.

CFWU x3 (1/2 PU's)

WOD
:10::18

Short of my PR, but still got smoked. Got slowed abit by sharing the PU bar... that and along a weekend.

Cold Cervezas + Beach + COEDS= Piss poor times

Get some, Go again!

$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$
32-M-185

400meter run (on tredmill)
35lb dumbell swing
12 pullups

Three rounds - 14:18

Fun - scaled down the dumbell swing to ease back in after this lower back injury - Sheldon, I think 55lbs will be a good wieght for the dumbell swing - enjoy the workout.

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

36YOM, 200 lbs
As prescribed: 12:33, 55lb DB swings

1:30 faster than best (set in March '07)
1st round all sets unbroken
After that the DB swings hit my grip strength, so had to do pullups 7/4 then 6/6

10:25

400 estimated, 45lb db

#296 joe--

You're right. I don't think you've been drinking the kool aid. But whatever you have been drinking it must be bitter. I was politely saying "OK you don't like CF, then go do your own thing". Your post #243 was full of contradictions. Why on Earth would you do a workout regimen for 2.5 years if it doesn't work for you? It works for explosive power, ie. your wrestling training but your explosive lifts have dropped dramatically?? By the way, most CF workouts are not 5-6min. There are very few. And they are used appropropriately sparingly. Your words make it sound as if you are a part-time, experimenting CF participant who has allowed his #'s to fall for way too long.

I'll assume you were the workout monster you claim. I submit that the great majority of our military are not and those that intensely pursue CF are seeing tremendous results. I don't think it should or would ever become the "approved military PT system". There's just too much politics involved and they would invariably try to change the very parts that make it most effective. There are quite a few rookies on this post. But there are also some very accomplished atheletes, some who don't post regularly. You've made your point, although not convincing, that you don't think CF carries over to the military way of life. 99% of the others here that are military disagree. Have a nice day.

Sorry to everyone else. I promise not to get suckered into any more worthless arguements today.

35/175

11:10 as Rx'd

31 M 243 5'10"
14min 40sec- sub w/jumping pullups with a controlled lowering

Age: 32
BW: 185

My body weight is 10 pounds heavier than my last post. I had a little surgery and went 12 days with NO training. I was back down to 179 by the end of the day, though. Lots of water weight in the deep south. Wow, what a drag. Anyway...

"Helen" as rx'd:
9:59

pr is 8:44, so I'm a little disappointed. I guess that's what happens when you spend 12 days being sedentary and eating mostly non-zone meals.

39/M/224

14:11

- PU's were not so good, but I FINALLY think I broke the code on kipping pullups.

Nice work Camp Liberty. Thanks for doing what you do!

bw-202

"Helen"

12:33 as rx'd (11:46 is pr)

Wasted about 30 seconds between runs during transition downstairs to basement kb and pullups bar. Not that I wouldn't have been gasping for air during those 30 seconds anyway.

MC

35 yo/female/140 pounds
(2nd ever Helen, 1st ever with actual pullups)
500m row / 1 pood KB swings / kipping PUs

14:39

Was able to stay unbroken on the KB swings, wish I could say the same for the PUs. My grip was beyond fried from the swings, so the PUs were slow going.

24yo/167lbs.

used a ~50# KB

13:37

Helen as rexd, sub 30lb. dumbell, 13:29

55 yom, 5'10", 160 lbs

Have a history of working out, normally felt in good shape....until finding Crossfit. Saw the Wopat interview two days ago....felt even older and out of shape, and sporting a whopping 146 in Fight Gone Bad (but being an optimist, this leaves loads of room for improvement!).

However, as recently posted, we advanced (in age) crossfitters need get busy and keep up. So in that spirit, Helen (on the road, in hotel facilty):

Modfications:
Treadmill set at 1.0 incline, speed at 8.0, 7.5, and 7.7 mph
50 lb dumbell (heaviest in the gym)
Lat pulldown set at weight that allowed no more than 6 reps in a row

16:02

37 910lb
as rx'd
8:47

13:24
subbed burpees for swings (they were causing a sharp pain near my left scapula)
strict pull-ups

49
110#

20# dumbbell
40# assisted pull-ups
Runs on treadmill
My husband timed me, he said it was 13:50, I think he's a big, fat liar! Just kidding, Jer!
I didn't push hard enough.

400 m run
15 55# db swings
21 pull-ups

14'10"38

10:45, PR for me. treadmill for runs.

F/31/147#
7th WOD ever and my first meeting with Helen. What a nasty, nasty girl!
Did .2 mile sprints instead of 400m due to incorrect math in the morning!
21 KB Swings: Round 1 - 15#, Round 2 - 20#, Round 3 - 25#
12 PU on Gravitron with 90#
Total Time: 17:43

Low on gas today...

BW=150

11:14

-D.

16:08 vs
15:40 w/55lb db 4/14/07
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.

ran on tm at 8.5 mph. hr avg 133, hr max 166. 10 min ellip wu 17/17.

23/M/230

14:08 as RX'ed

M/33/5'9/173#/CFT=870
First time as Rx'd
13:53.
Great progress Kevin O!

6'6 230 m

had jets today felt like. had to do it on a low bar and on tred mile unfortunately, so lost a bit of time, had to get it up to speed which added 20 seconds per round

round 1: 400=1.20 + 20
total time 3.23
round 2 400= 1.14 + 20
total 3.39
round 3: 400 = 1.29 + 20
total 3.59

TOTAL : 10m 2 second

9:37 pr (1pood)

oh thats about a 4 min pb for me fyi

17:46. Felt horrible. Bad angina during last run, cut it .07 miles short. Head throbbing. Ugh.

Subbed 1 pood KB swings.

All KB swings unbroken
First round of pullups unbroken
Second round was 9+3, never let go of bar
Third round was broken up 7+3+2

9:15 PR by 1:28!

Great workout!

Age 29
BW 160

31yom/71"/195#

Helen was done in 9:05 as rx'd

Followed by snatches and progressive box jumps.

M/38/5'7.5"/212#

Very first Crossfit workout after lurking for a few days!

Just getting over my first encounter with ulcerative colitis and finally felt good enough to give one of the girl's a shot.

My gym's not set up for Crossfit, so I had to do some walking to get from one event to the next, but that was a good thing 'cos I needed the rest!

Total Time:
18:32

Avg. Heart Rate:
174

Mods:
35lb db for Kettle ball
100# assist on Gravitron.

bw - 202
17:09

bw - 215
19:19

17:19

bw - 196.5
18:44

bw 182.

Time 16:40

17 minutes... Well 16:59 17's easier to remember.

13:45

26yom/175

10:00 as Rx'd

12:35

bw:110

11:49 pr
subs: 1 pood first round 12kg last two and jumping kip pu

13:50 Sub 35 lb. DB

14:29 as RX'd

11:47

Sure several others above me have said it as well, but thanks to all of you in the military both overseas and here at home.

Great video and I felt the pukie coming along as well.

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

21/220

wod as rx'd
13:38 (75lb db swing)

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

As rx'd: 10:34

Three previous:
11:13
12:50
11:58 (treadmill)

Thanks Coach!

18/M/161
The YMCA was busy and some old guy stole my treadmill and the other one I tried to use wouldn't go faster than 2.5 miles an hour >:(
Sooooo I subbed in 50 squats instead (I had already lost about a minute's worth of time in trying to fix the treadmill)

10:34

At least I'll feel like I improved next time because my time will be faster if I didn't have to waste time with overcrowdedness (hopefully).

Comment #258 LOL- thanks John Wopat :)
Get some go again!
We lost. I got a goal. It's all good.
Erin

45 204

as rxed 8:41
over minute improvement and got rid of jumpers

14:24 with 40 lb. db

7:39 as rx'd

First time meeting Helen

35# plate rigged up w/ rope for the swing
Run and pullups as rx'd

14:50

m/175/29

Subbed 1 mile stationary bike ride for 400 meter run, all miles under 3:45, level 10, and 55lb. dumbell swings for kettle ball.

Result: no stop watch, used wall clock, about 25 minutes. All sets broken except for bike.

14:31

55 y.o. 5'10 156lb
13:55. this is the first time I was able to do Helen at a CrossFit gym (San Antonio). It was great. My time wasn't great though. Bummer

11:08 run outside, down to basement, for swings and PU's. 55 # dumbell swing. Only last set of PU's broken 8 and 4.

M/24/145

As Rx'd 9:11

First time dancing with Helen. It was fast and brutal. I liked it!

24/m/162

45 lb. dumbbell for swings

Time: 12:25

As rxd with 55lb dumbell. 11:54. Felt sluggish today??

19:30 but did 4 rounds instead of three, very tough workout...............

9.11
as Rxed
UTSGym
Treadmill Incline 2 Sp15~18
24kg KB American Swings
Kipping Pull Ups

Bwt:157
last time :23::51 with 80 off assisted pull-ups
this time :27::02 with 60 off assisted pull-ups
trying to understand why my time is slower then last time. I ran the whole time instead of walk run. The only thing that consume me was the pull-ups. Anyways a good day for a good workout.

As RX'd:

11.18 - should have been faster, but I had my fitness test this morning and felt it during round three. Such is life.

First helen, done with brandx Puppy WOD.
9:48 w/ 25# swings, 9 pullups each circuit.

M/28/173/5'10''

15:06
As rx'd 'cept with 45lb db (no 55's yet) and chest to bar on pullups.

Last time was 14:43 but that was in january and this is my 2nd metcon since taking an almost four month break. Hopefully I have the testicular fortitude to deal with the next two wod's!

51/m/230

CFWU x3

3rounds
400m run on treadmill
40# db swings
assisted pullups @ 75lbs

21:45

11:49 on treadmill.

However, the treadmill randomly died as I was trying to get it above 9.3 miles per hour. Anyone else have this problem? Just starts slowing down around .7 laps. Has happened to me on 3 occasions on different treads. So maybe my real time would have been a bit longer.

M/44/240/6'4"

As rx'd. Time = 10:10

Was shooting for under 10 minutes, but I'll get it next time.

28y.o 6'6" 315.6 lbs

400 m run round one, 500 m row next two
55lbs DB swing
PU 100 lbs assist

18:26

Between the fun-filled ER trip yesterday and the strange new knee pain (joint mouse??) had to go with an upper body WOD, so did JT:
12:19
HSPUs the time-sucker, as usual.

f/24/103

12:08

30# dumbell, pullups half jumping, half not jumping, runs on treadmill at 10mph (that is the fastest the treadmills go)

42/f/133

17:31

400m @ level 8
pu - plate 10 assist
30lb db swing

27y/o m 6' 215lb
9:07 rx'd

27y/o m 6' 215lb
9:07 rx'd

m 34 bw 155

Last 3 Helen times have been stuck at 12 minutes. 3 months later, and 5 pounds leaner:

Done at 76 NYSC
treadmill. 55 lb dumbbell.

9:55!!!!!!!!!!!!!!!!!

Sub 10!!!!!!!!!!!!!

VERY HAPPY!!!!!

12:21 as rx'd

My times have been down recently, maybe need some rest.

Ward: 14:33 w/ 1.25 pood KB
Ian: 19:22 w/ 1 pood kb

Ahha was running 520 meters. No rest for me.

Holy eff you guys... So impressed by everyone's posts.
45lb then dropped to 40lbs for 2 sets of swings
jumping, full extension pull ups. Still don't have that kip figured out. 17 minutes-ish.
Kelly @ 12 mins.

18:12

Transition from run to dumbbell swings was not very "smooth" (lost about 3mins in transition). Run felt strong (avg 1:40) for 400m. This is the first run in a month since knee injury.

d - 29m/175

9:57 as rx'd (pr)

j - 33f/125

12:45 (35# db)

14:07

Subbed about 38# db swings, and runs were approximate, though they felt pretty accurate to a 400m. Had to take off/put on shoes around pullups. A real lung burner today.

32M 200 lbs

Took a 2 week break and paid the price for it tonight.

as Rx'd

22:11

m 34 bw 155

last 3 times, Helen has been right around 12 minutes.

This time, 3 months later 5 pounds leaner, done at NYSC 76 on treadmill and 55 lb dumbbell.

9:55. VERY HAPPY :)

M/130/17

subbed 45# weight for KB

10:40, also very happy! my conditioning workouts have recently been very slow, so this time makes me feel a bit better now.

27/m/215

as rx'd

11:09

Go DanD

F/22/115

1st HELLen and second WOD doing unassisted pullups. My time suffered but I don't care.

19:53 :/

Subbed 500m row which killed me and used 16kg for the KBS. The pullups again were singles for the last 2 rounds but I stuck with it thanks to the cheering from my fellow NYC crossfitters. I owe you guys ;)

26m 185#

sub'd 20 pushups for the db swings
11:28

Bought a kettlebell today 1-1/2 pood, couldn't believe the store had them.

as rx'd
13:44

26m 185#

sub'd 20 pushups for the db swings
11:28

19/M/BW 145

First time EVER doing this workout.

12:54

Lovin all this CrossFit stuff!

22/M/6'4"/205lb

This workout was honestly really fun. I competed with a couple of guys, and the competition really brought me up a level. Used 55lb dumbbells for the swings, full kips on every pull-up.

Nick - 15:33
Christian - 17:07
Gotham - 23:00 (second Crossfit day ever!)

Gotta love the weird looks you get in the gym as you grunt out those last three pull-ups. :-D

42, m, 210

14' even, last 400k a little ugly, killer workout, biggest thing i notice is not only improved times, but how fast i recover after a brutal workout.

subbed 45 lbs d.b. swings
19:40

first Helen ever:

Had to sub 45lb dumbbell (all the weight we could fit on the thing) for the kettlebell. I think I could do these as RX'd.

Everything else as RX'd.

21:49.

1) Pull ups killed me on this today. Could have finished in under twenty if I switched to jumping pull ups, but I decided getting actual pull ups was more important than time.

2) All you who get this done in under 10, are complete freakin animals. Seriously.

Age 51/BW 245#
"HELEN on a boat" subbed 500 meter row for runs and swings @ 45# 14:31 (2 minutes 10 seconds better than last "HELEN."

Wow,
Did my first Helen after a four mile run, half mile swim and a set of sprints. Kicked my butt 14:01

33yom/6'1" 210

Helen

3 rounds of:

400 m
55# DB swings
12 p/us (first 8 were straight, then had to go to jumping)

14:46

then went 10 round with Pukie.

as Rx'ed after an hour of squash. Ran on treadmill and shared equipment with partner.

26/M bw: 250, approx. 23:00 for first Helen ever. Would be able to cut 5 minutes if I was alone.

M/38/6'2"/215lb

newbie to CF.
Helen scared me so I did Did 4 rnds of:
~400 meter run
20 pushups
25 air squats
12 asisted pull-ups (legs on 20" plyo)

~25 minutes (neighbor wanted to chat during rnd two), 650 cals burned. It was ~95F and 55% hukidity out in the garaage tonight YUCK!

Great Video - hope you all there stay safe and kick a$$. My Bro in law did 18 mo at Al Sadir airbase.

9:46

as rx'd

11:50 as required

47 yom, 72", 209 lbs.
Starting back slow:CFWu,
1 round Helen:(sub t'mill 6mph, 3.5% grade)

3:58

Felt good to stop.

M/45/145
As Rx'd
14:48

Jay, Jason, Griz, and crew- Great video! It takes a lot of stones to put yourself out there for everybody see. It motivated us to video our WOD today, and I must say that it was absolute shite! For anyone else out there, I highly recommend that you video tape your WOD. I was very surprised (and disappointed) that my swings a pullups don't look like Greg A's (or Annie's either), like I thought they did! Again great job guys!

WOD: 8:58 as rx'd (new PR x nearly 1:00).

35/m/210#

12.45

subbed 65# dumbbell for kettleball..

16:03

wilson: i re-read my post and agree that it does contradict itself.
i did crossfit exclusively for part of that time, then started to incorporate more of the older routines i did because numbers started falling. no one wants to see their numbers fall... so, i went back to what worked.
i still do some of these works on occassion because i think they still do correlate well to some sports. and, a change of pace is always good.
recently, i did the murph. i also did the deads/hang clean/front squat push press 21-18-15-12-9 routine. i think they're both good endurance tests. but, they're not going to help get my numbers back to where they were.

45 y/o - 6' - 225#

As RX'd

11:11

The run is my weakness...need to work on this!

#378 & #379 - Good Job Shookem!!

mdmdmdmdmdmdmdmdmdmd
~20:00
left side of my body weaker then right...this was very evident with the swings

23/M/175#

absent for the last 2 WOD's, played catch-up today with the 5,5,5,5,5 front squats on gym trip #1. 95,135,155,175,175.

gym trip #2 - helen
subbed 40lb DB
runs on treadmill @ 11.5 mph, 1% incline
all sets unbroken
10:55

Jason, Jay, Griz, and the rest of the crew: Great video! My hats off to you. It takes a set of stones to put yourself out there for the world to see. Your group inspired us to video Helen today, and I must say that it was absolute crap! I was surprised (and disappointed) in my kb swings and pull-ups. The did NOT look like Greg A's or Annie's at all (like I thought they did). Everyone should video their workouts just to check their form. A real eye opener! Great job again!

Helen as rx'd: 8:58 (PR by a minute)

15:49. 1st CrossFit WOD in a long time due to an injury. Poor time, but it felt good to be back.

No kettlebell subbed 55lb DB
14:34

Not too bad I guess, this was my first time with Helen.

15:01

26:46

Livestrong!

8:30 as rxed
all sets unbroken, running needs work.

Wow that sucked.

Dan - 21yoM 170lbs - 9:22
Travis - 22yoM 165lbs - 10:36
Chris - 22yoM 183lbs - 13:54

yeah. so that sucked.

m/45/185

CFWU X 3 (X 15 reps)

sub 55# dumbell for kettlebell
sub 2 minute row for each 400m run

18:22

77777777777777777777777777777777

13:14

16 min, 3 off PR. Did in garage at home. Used peat moss bag for kb's and did non-kipping pu's off of garage. Hard.

11:19 as Rx'd.

As Rx'd

16:02

Treadmill was upstairs and weights/bar was downstairs so that easily added at least 30 seconds.

My form on the 55 lb dumbell swings was bad with fatigue i should probably step it down...All sets of KBSwing were broken, last 2 pullup sets where broken.

Great workout! Felt like dying !! ;)

bklyn

M/22/153
12:30

Talk is cheap ;)

400 meter runs on treadmill @ 6.5 mph (coulda gone faster)

55lb DB swings

Pullups as Rx'd

16 minutes

50# DB for KB swings

21:50

Lost focus in the am workout somewhere between the second and third run, when my right leg started tightening up. Still, much worse than I'd hoped. At least there's room for improvement.

"Helen":

3 Rounds:
400m run (splits 1:26, 1:27, 1:33)
21 1.5 pood KB swings (subbed 55DB for KB swings)
12 pull-ups

10:51

previous best was 9:51 back in March. First time running since the 100m sprints back in May. THIS DESTROYED ME.

12:32 as rxd (subbed a 55# db for the kettleball).

13:49 as rx'ed

M/36/215#

CFWU+feet elevated pushups (15)X3
**No Pullups**
WOD:
“Helen”
3 rounds of:
400m run (ran around the block)
55#db swings SUB 40#db (all I have) X21
12 Pullups-first set kipping, next two jumping and negatives
Goal: Sub 20:00
Time: 18:28

Post: Yeah, right…

“I was taught that the way of progress is neither swift nor easy.”
— Marie Curie (1867-1934)

25/m/165
10:53 as rx'd (used 55lb db for KB swings)
:25 seconds slower than last time. I ran 10.5 mph on treadmill as opposed to 11 mph.

52 yom/167
CFWU (3) less OHS & PU

WOD: approx. 17 min.
used 50 lb DB; 2nd & 3rd set broken 15,6 & 12,9.

22 minutes

Week 1

3 rounds in 25 min.

.25 mile run on treadmill between 6 and 8 mph
15 x 25 lb dumbell swing
9 jumping pullups

Felt wiped out after the workout but I am getting stronger. Can't wait to see my progress the next time this workout comes around.

200lb

as rx'd

24:02

A poor performance of 15:45 as rx'd. A whole minute off of my last time!!!

14:22 with IBA +10lbs

@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@

As rx'd 12:02.

Cindy Rae's first WOD, modified; 12:32

41/m/170
CFWU
11:30m

CFWU X's 3

As Rx'd 21 minutes

age 30, 5'10", 180#

Coming off a restful week and some beach time at the shore...

13:26. 1:14 better than last. Subbed 1/4 mile on elliptical at L5, 45# dbell swings. All pullup sets broken

10:26, 43 sec. slower than last time. I attribute it to my warmup of 1 hr. mowing yard in July heat and humidity. Oh well. Cindy did 3 rounds of:
2 min. walk fast as possible
15 10lb DB swings
10 gravitron max assist pullups.
12:17. Kicked her butt.

Mike: as Rx'd-12:30 in box gym(treadmill, walking to get to KBs and pulls)... x-fit gym close if not under 10 minutes.
Erin: as Rx'd (45lbKBs)-13:02.

As RXd, 11:25. ouch.

Almost one month into CF, first time doing Helen.

As Rx'd, 17 mins.

29 yom, 165 lbs

as rx'd: 11:06

25/f/131#

breakfast: run 5 miles = 39 minutes

WOD:
35# db for swings

14:20

some delay bein held up by a gym member using the pull-up station as a stretching aid. but this wuz a fun one :-)

CFWU x 3
-pullups
+double unders, hspu(2x3)

As Rx'd, 8:00

39/M/178

CFWUx3(no pullups)
subbed 30 lb. DB for the KB
3 real pullups, negs for the rest
20:45

22mns subbed 4 80meter sprints for each 400, 10 seconds rest between...

F/30/116lbs

Wu-3 rounds of samsons, 15 squats, 15 back extention,15 su, only one set of dips, someone was using the dip assist.

20 minute (roughly forgot to check when I started.)
1 round w/ 15lb DB and 2 w/ 17.5lb for the swings.
40lb. assist on the pull up's (pr!)

Improving, slowly but surely...

37yom/185
WU 3x15 squats and a few pullups
WOD
subbed 35lb kettlebell (the only one i have. need to get a 55)
All PU sets broken
9:30
I was pretty pleased with that for my first time. Will be interesting to see how much harder a heavier kettlebell will make this.

27yo/M/172#:
CFWUx3
As Rx'd 13:29

30yo/F/110#:
CFWU(10 reps)x3
subbed: 300m Run
10# Swings
Jumping Pull-Ups
13:29

29 yom 205#
11:15

as rx'd with 55lbs dumbells

13:21

29/190#/M

As rx'ed - 15:18
I could have pushed myself a bit harder. New to CF and this stuff is amazing!

My 3rd crossfit workout, joined by my brother (dan).
My dad (bingo) had me do the filthy fifty with him about a month ago, so i decided to join the crew.

40# DB instead of 55#'s
everything else as RX'd

12:15

50 yom; 225#

used 55# dumbbell

19:17

Day behind. "Helen", 40# DB
12:56

Lil' Bingo beats Dad by :41.

28 yom 225#
Helen as rx'd

Subbed 55# DB for KB
15:28

My legs were shot after climbing mountains all weekend. I was shooting for the 13 min range.
Next time . . . .

I tried this one for the first time. 400m run, 50lb dumbell swing, and 12 pullups, all 3x. I did it just under 9 minutes

I tried this one for the first time. 400m run, 50lb dumbell swing, and 12 pullups, all 3x. I did it just under 9 minutes

36/m/205
subbed 50lb DB
everything else as rx'd
13:00

25 y/o dude.

9:58 as prescribed, and with severe bronchitis.

BW = 167 lbs

19 min/30 lbs (which included waiting for the pullup station, space to swing dumbbell, slow people on the stairs). One min improvement. Note to self: go to gym early.

Charity-37# KBS- runs outside-9:56
Jeff-@ home 54.5# KBS- runs outside- no breaks-8:40

as rx'd 15:05

39 y/o male 200lbs.
Just getting back at the WOD today

As posted:
18 minutes

excellent video

helen
11:30

17:30

Assisted pullups (#14 on Cybex)
20lb kettle bell

Lost some time because I had to run upstairs to a treadmill - downstairs ones were in use. :(

As Rx'd
10:08.....Yes!

11:00
1pd swing

Male 34 184 lbs

400m treadmill
35 lbs DB swing
12 pull ups
14 min 45 sec

loving this!

38/m/196#

Subbed 55# DB for KB swings

12:00

22yom/6'2"/210#

9:52 sec as rx'd

felt so much better on this one than the last time i did it. could have gone faster but i had to wind my way from one end of the gym to the other and the treadmill takes awhile to get up to speed.

10:46 - whoohoo!
previous = 12:35
previous = 12:55
previous = 15:05
previous = 18:12

43/F/5'2"/130

12:39

#309 AMEN!!!!! Ditto, ditto, & uhhhh... DITTO. Thanks.

Doc #220, great post, thanks for that.

Kate - love the 'nautical Helen!' It's a Sailor thing!

Paul

M/29/6'1"/185

3 rounds
400M run
55 pound dumbell swing
12 pullups

14:51

Then did one leg 12" box jumps x 25 reps for right leg

27yoM
68kg
5'9"

"Helen"

3 rounds of;
430m run
21 kbell swing, 24kg
12 pull ups

8.54

M/34/74"/178

As rx'd. 14:35

400M Run
55# DB/KBS
12 PU

Havent done CF for a long while

I used 25# db and assisted pullups

15:31

M/45/6'/220

CFWU x 3

WOD as Rx'd

15:03

16:36
subbed: sitting ring pull ups

20/m/173
11:22

3 CFWU 10

~ 13 minutes

28 yom, 180 lbs

11:30

used DB instead of kettlebell

23/m/155

Poor hip flexibility causes me to pull my quadriceps when sprinting. Did a 20 minute mixer to smoke myself instead.

cfwu x3 (sub push for pull)

95lb OHS x10
21-25-9 45# db swings and pullups
+ 18 swings after last set of pullups
95lb thrusters x10

ended up w/ same # swings, 9 more pullups and a striking sensation of nausea and weakness. Good stuff. Helen would kill me right now, I'm out of shape!

12:31 at my buddy's GloboGym in NYC.
Much better than my 14:41 last time. Sweet!

Helen

sub'd 1pood kbell swings
runs on treadmill

14:49

last time 070414 - 16:33

12: 15

Last: 13:27. Huh. And I thought I took it easy today, this being the first cycle after nearly a week off. Go figure. Next time under 10, for sure.

1 day off track now...
Nice job Rcurriejr, how old are you?

21/M/168/5'9"
Time: 13:00 Flat

Your muscles absorb carbs and protein easier after workout, up to 6 hours even.

31/M/165lb

11:45

Strict pull-ups....I'm a fool and haven't figured out how to kip. Used 35lb Kettlebell...rotator cuff givin' me hell.....had to go from upstairs(treadmill) to downstairs (pull-up bar and kettlebell)

Crossfit RULES!!!

13:06 as rx'd/ Sub'd 55lb dumbell.
3:42 improvement from last time.

070520

11.07 as rxed

about 12:30 which included a run down and up the stairs to get an unused pullup station. Without this delay I think I would have been roughly around PR time. My goal this time was to do my swings at 17/4 and they were 18/3, 15/6, 17/4. Getting better.

Was also very pleased to make the acquaintance of a fellow Crossfitter who was working out at the 43rd and 5th ave Equinox. His name is Noah and his Crossfit testimonial is as follows: has been doing it for 2 months and has lost 3" off his waist. Nice.

Tariq

used 60# DB for swings
11.15

Ran on Treadmill

9.0 @ 2%

14:26

20 M 192# steady increase on my way to my 200# goal

Sprints
Lacrosse

WOD As Rx'd

13:12

-Rob

Tim: 11:13 as rx'ed

hoped to break 10min but slacked a little in the middle

post: HSPUs

Hey all,

anyone in here have tips for SPEED? I play lacrosse and I"m getting ready for my college lax season in the fall.

Any tips or exercises, drills, etc.

respectfully,

-Rob

Crossfit'ers

anyone have tips or exercises, drills for Speed? I play lacrosse and would gladly accept anything you have. I'm getting ready for my fall season

-Rob

13:54 as rx'd

as rx'd
1)3.59
2)5.31
3)5.23

Total 14.54m

26m/182#
>5minutes better than last time

11:42

first day after 3 day rest (skipped cycle)

CFWU--1x15
row and bike

Helen--14:30

28/m/214

Rx'd 11:49

Jeremy: 9:31 sub'd 60lb. db for swings.

22/m/192lb
Helen time: 8:53

M/29/218#
Subbed 500m row for the run.
19:17
Lost a minute moving to pullup bar.
Pullups were the limiting factor, but finished them all without assistance.

10.55 as rx
sta. 5 run was down to sign, back and around station.

CFWUx3
12:29 rds 3:29-4:30-4:30
In the garage at home :)

25\M\175lbs

CFWU

Helen (sub 50 lb dumbells as my work gym has no 55lb ones - did an extra 2 reps in lieu)

13:56

Only my 3rd week of crossfit, so I'm pretty pumped about the time.

37/M/172

12:16
ran outside (slightly more than 1/4)
had to use 35# db instead (heaviest I have)
PU's were awful. Everyone was a jumper.

endHR = 234

25 jul (0530 and already > 90)

HELEN (+)
800m
45lb x 21
pu x 12

3 iterations = 17:51

31/M/185

As rx'd except used 45lb dumbells

17:32

40lb dumbells, inverted rows, box steps
12.39

11:26 (400 yard run consisted of 5 laps at the Bally's Gym)

30/M/225

11:50

Helen
3 rounds
run 400m
21 Kb swings 16kg (35#)
12 Pull ups

13:42

Laurar,Helen,13:42,16kg KB PR

29/m/190#

WOD as Rx'ed (55# DB sub)

11:51

Could have ran faster and kipped harder.

35/M/185

Helen as Rx'd: 12:44

Felt stong at finish. 1st time with 55lbs.
Had trouble with pullup grip.

anxious to see Helen again!

12:15 as required.

9:47

10 seconds off my PR 8:45 from memory.

20:06.9

Kipped the first four pull ups, got the next three semi-strict. Jumpers for the rest, although I tried to keep it slow. Last two sets of the swings were broken because of grip fatigue.

Steve
19:05 rx

K only: 35# dumbell; jumping pullups. 27:23

M 30 W 76kg

As Rx

17 mins PR

27m/195#
runs on treadmill
15:10

27/M/175

Wow, almost met Sir Puke on this one!
10:15 as rx'd

38/M/190
WOD as Rx'd
13:29

Third week of Crossfit, first time doing Helen. Took me 22 min. Was in a big gym and had to go to three opposite corners for each, and did the runs on treadmill. That's no excuse though, I needed the rest, I was GASSED on the last run.

34/215/76"

3 rounds - 11:46.

wow. dont know if it was a bad day or i was tired, but didnt feel on my game today with 'helen'.

34/m/218

12:10

11:11 as rx'd

14:35
negatives 1st rd jumping pu's after

50 lb d b subbed for swings
15:24

41yom / 152 - made up on 7/25/2007

CFWU x3 x15 (-PU)

WOD - Helen - second time for this one. Last time 12:38

This time - 12:49 slower but in same ball park and felt good about this effort. Full range of motion on pulls and swings.

Post - GHD and one arm ring pulls from prone position.

26 yom

191#

'Helen' - 55# db swings and subbed 20 push-ups for 12 pull-ups (no place to do pull-up at hotel gym).

13:47

18 minutes...subbed 40 lbs dumbbell and did 24 pushups as subs for the 12 pullups...no pullup bar.

Sub 45# db swings

14:00

11:26 as rx'd
then a slow 5K shuffle

M/30/200

Warm-Up: tomorrow's Push Jerk WOD (posted there)

WOD: subbed 45# db swing (all the gym had), jumping pull-ups half-way through round 2.

Time: 9:49

Ab circuit, then

3x10 alternating assisted pull-ups & knees to elbows.

35m/5'8"/76kg

Did Helen 20 mins after finishing dinner - bad idea...

CFWU (.5)
400m on running machine (set to .5km to include the warm up bit - top speed too slow on all three runs.
Need to run outside for true time)
Dumbell swing @ 50# - could have done 55# without much trouble
Pull ups (inbetween kip and deadhang)

Approx 14 mins. Could take off 1 min for distance between run and dbswing/pu plus 1 min for run machine warm up.

As rx'd. Really sucking on this one.

12:32

8'55" as RX'd.....13 seconds slower than best time...

23 yof

133#

30# DB swings and pushups (no place to do pullups since gym was packed!)

19:00

42 yom, 6',182#
22:29, First WOD as Rx! Fired up! Second set up pull-ups surprised me with 12 in a row with no rest, a personal best. Very pleased with progress. 8 weeks since beginning Crossfit, lost 1.5" on waist and gained 9 pounds.

27yo, 125lb, 6'1"
25min
run 6.5, 7.0, 7.5mph
db swings broken into 2 sets 40, 35, 35
pullups broken into 2 sets narrow, regular, wide grip
10 situps after
15min recovery
Jae

30/m/5'11"/185

As Rx'd:
17:55

new here, what does pood mean for kettlebell swings?

cfwux3 -pullups

as rx'd (55#db)
15.39 (bout 1.30 off pr)

did a four mile in 29:13 then swam half mile then did some sprints then did helen for the first time ever. it hurt but i got it in 10:20

Mike, #558, see the information on a pood in the FAQ section.

Welcome to crossfit. It is addictive.

as rx'd

14:58

14:45" as prescribed. Probably lost 30 seconds each round going from TM to DB's

26:25

I'm just browsing at the results before I do this on Saturday (I'm a cycle behind), but I can't help myself - #562 I don't know what you're taking but I want to start injecting it too

28 minutes. Had to do jumping pullups

Age 35
BW 182

CFWU 2x15, light on the pullups

13:16 as Rx'd
17:17 last time

first helen

me = m/27/211#/5'10''
29:34. running stinks, so do pullups.

wife = f/26/~125#/5'3''
21:54 scaled to 1 mile on the bike (can't run), swings with 10lbs, and assisted pullups.

As Rx'ed with 55lb.DB
P.R. 8:12

Age 38
BW 185

M/32/170

As rx'd 10:47

M/37/170

As rx'd 13:34.85

M/23yo/150lb

9:27

using 55# DB - 10:17 last time

30/M/200

Bike to gym

CFWU x 3

Pre: Push Jerks

Subbed 400m rows

11:39

last time - 13:16 w/faster 400m runs

Subbed 45# Dumbbell

25 mins

9:02 (PR)

Good day...everything came almost easy. DBs felt light...although still tiring...

sub'd 2 minutes of bag work/hard run in place for run

55# DB swing

Did at home so everything was set-up close with no transition.

Going to have to be able to do a real run, and in under 2 mins, to make significant improvement.

21 M 170

450m (around block)
21x 55lbs DBS
12x pull-ups (1/2 kip due to wall)

11 mins 15

Harsh, but quality feeling of elation immediately after.

36/M/199

CFWUx2

12:10 PR!!

15:43 on 4/17
18:10 on 3/13

Shooting for sub 11 min next time!!

Subbed 400m row and 35lb DB

11:59

41/163
as rx'd
12.31

38/M/195--Syracuse NY
as Rx'd: 10:49 (pr)

45 lb db - 14:09

************************ 07/27

14:59

31/M/190

Time: 14:24 as rx'd

40 years
176 body weight

12min 38 s

cfwu
subbed45 for 1.5 pood
19:01

21 years old
161 lbs.
11:24

12:20 w/ 35# KB --recovering from knee injury, but still a PR by 1:40 at this weight.

All-time PRs were 12:51 with a 44# and 13:10 with a 55#.

(done 7/26/07 out of sequence)
26:30 as rx'd...HR avg 167 max 186
Still reeling from a head cold & a migraine yesterday. Not even close to my PR of 20:50. Runs on t-mill at 1% (7,6.3,6.0), had to step off in rds. 2 & 3. The cold has still got me in it's grasp.

15:03
Way faster time than last and currently deployed in Central America using substandard equipment. Miss my gym back home.

10:09 as rxd.
400m run outside
wanted to break ten min but a short stop at halfway on the last run cost me

14:15 as RX'd- bit of incline on run-
400m is estimate

17:15

Hi I am really out of shape and haven't worked out in years. I saw crossfit as a good way to get in awesome shape while keeping the workouts short so I will actually make time for them. This is my first WOD.

each round:
400m run outside, 15# dump bell swing x 21, 3 full pullups/9 half pullups, rest 1min

Time: 18:40:48

Sub'd 40lb. dumbell & 45lb. plate for KB swings

Ryan: 17:03
AL: 14:02
Jan-Michael: 15:45
Taylor: 18:12

13:10

23/M/170

Helen: 15min

32/M/5'9"/199

17:14

Used treadmill (no incline), but had to go up and down stairs to get to it.

Ran .6 miles and did 7 full pullups... took about 10 minutes, but we'll time it next time

Ran .6 miles... took about 8 minutes... have to time it next time

306
threw ball up instead of on wall, also went out of order round 2

14:30
treadmill, pullups ugly

as rx'd apart for - 17kg for dumbell swing

13.58

Performed 25 Aug
11:09, As Rx'd, 29 sec off of PR

26:26
As RX'd but sets broken / pretty good overall

On Tuesday I unfortunately had to have an Appendectomy so no crossfit for me for at least a few weeks.

I fortunately caught it fairly quickly so they were able to do it through laproscopic surgery which heals much faster than if they had to cut through the abdominal wall (laproscopic is more of a puncture through the wall).

I'll have to settle for watching the videos and reading the articles for now.

I did 400m walking lunges WOD a week or so ago and got my butt kicked. Started CrossFit for real today w/ Helen. 18:03 - 29 Palms, CA.

47 y/o 5'11" 162

sub'd 35# dumbell
otherwise as Rx'd

Just under 25 minutes.

16:24
mix reg, neg, jpu's

34/M/210

Helen: 12:38
Did an additional 2 more = 18:02.

Should have stuck with the first three.

About 18 minutes. Used Gravitron with minimum assistance.

20071006 0900 BWT=220

CFWU 15x3 (5x3 PU, +15x3 PushUp, +10x3 HSPU)

WOD070723: Helen: (3rds for t) Run .4km, 21 KB Swing (1.5Pd=55#), 12 PUs; as rx'd t=12:16 (3'47"+4'17"+4'10")...runs on TM 1%

3 rounds:

run 400m
21 x dumbbell swing (40#)
12 x pull-ups

11:01

(injury recovery)

Thanks boys6fd17959ec4ee57ca46e6f8dba786ccf