just got my kettlebells...can't wait!

Where can I buy kettlebells without getting knocked out over price??

im so psyched about this right now. Helen was my very first CF workout about a month an a half ago- I have a special spot in my heart for her. i cant wait to destroy her.

kettlestack.com i think i spelled it right

i have 2 of them they work great

Hey First time caller, long time listener.

My Story.

I am an avid rock climber and just couldn't seem to get any better passed intermediate. 5.10b's for those that know. I had a difficult time on the overhangs and never mind bouldering. I decided to stop and gain strength and shed some weight. I found crossFit in April and have never looked back. I can kip, do all the oly's and am learning my weaknesses (gymnastics). This past Sunday I went back climbing for the first time since January. I am better at everything climbing. I am better now 8 months off climbing than at my peak. I never felt so light on my hands and feet. Everything just worked and I knew I could grab anything I could touch.

I have no one to thank except CrossFit. Thanks to everyone. I enjoy reading the board everyday and just hoping one day I can get a sub 5 Fran. It'll come. And I'm dieing to climb with Rob Miller.

Nick

Awesome video today. Tony--you outdid yourself along with all those athletes and trainers! Oh, the affiliate site looks amazing as well. I slogan on the wall takes the cake!

Cant wait to do Helen tomorrow night. It will feel good after my personal rest day today and 16 rounds of The Beast in NYC yesterday!

Bring on the Ladies...

Helen, you'd better not spill my tea...

I get my kettlebells at play it again sports. They are only about a dollar a pound and you don't have to pay for shipping.

My brother World Class Rob leadng warm-up. It doesn't get much better.

Anyone have any tips if you have to resort to using a dumbell, specifically about different grips if any?

ditto on #11

I've said it before and I'll say it again to you potential kettlebell purchasers.. . .

Go to ebay and they have the same official dragondoor kettlebells for about half the price, I don't know it for a fact, but it seems to be the dragondoor folk workin the free market. Quality kettlebells for a cheap price

#3

Same thing here. I started in early July and this is one of the few WOD's I can do and compare the time. I'm so amped to see what I can do tomorrow.

double ditto

Man, I wish I didnt have to travel all the way from Australia to get to a cert...

rest day for my split see this one on Friday

Dang I just did Helen on Monday. Maybe I'll do my CF total. I missed that day. have Fun Helen is a good girl.

To comment 10. Rob brought the pain on all the warm ups. Shout out to Rob (I am on the left coming out of the pull up position)

Awesome video. It felt like I relived the whole weekend in that 3 minute+ video. Great job Tony. If you have never been to seminar a video this clip shows you the quality and friendliness of these events. I would go again in heartbeat (in fact I am this weekend)

that would be.... push up position...

Made up CFT
BS 165
SP 75 (-5)
DL 210 (PR)
Total= 450

Then played Indoor Soccer, 120 (played 2 games tonight)
Erin

Dang I just did Helen on Monday. Maybe I'll do my CF total. I missed that day. have Fun Helen is a good girl.

Me too #1. just got my kettle bells. $1.25 a pound purchased at the store instead of on the internet $2.00 delivered. fitness factory has em

Youtube: Crossfit ATM The Benchmark: "Helen" to watch me get my butt kicked by helen a few months ago. I look so dumb in my videos, but hey, at least i win this one.

15:38
as rxd cleans
42-30-18 reg dips

how can i join? i am interested in using kettle balls to train. i have been a fan of them for years.

I attended the J-ville seminar and am 100 percent sure of crossfit now. I believe in this more than any other workout ever and am very excited for level II and other crossfit seminars. thank you very much for the wondeful weekend and less and more effective time in the gym.

Really nice video, Tony. Well done.

Tony nice mov, I into the love thing...

CF East crew nice work...

did CFWU x 2 rounds and sub'd Pull Ups for Push ups.

First time helen:
Time: 14.52

This time Helen
Time: 13.13

New PR

Jeeeeej

Who's the music re-mix artist for the video? Very cool tune mash up.

Can't grip at the moment so Helen is out of the question :-(

Did a 10k run instead...feel unsatisfied!

Great video too! Man, I wish I was Stateside...better start saving! Nice work guys!

Tony;
Nice job on Vid, very inspirational.
Great pump for Quantico this weekend.
See ya there.
Jay
Western PA.

wod 11:06. I don't have a kb or db, so I subbed a 45# plate.

M/25/176

CFWU 3x10 minus pullups

Used a 55lb dumbbell.

20:42 (the 400's killed me)

scaled to 35# db swings, jumping pullups

16:59

8 minute snatch set - 72L/72R. Hand switch at 4 minutes.

WOD using 52# kb "Russian" swings to forehead height: 8:55

M/31/222

11:29

14:30
Pullups were broken.

kevin
wod with 55lb dumbbell time 12:07
renee
elizabeth sub 55lb barbell ringdips good
time 5:15

11:40 with 35lb Kettlebell

Finally got to use my new Kettlestack today! It seemed harder than dumbbell swings...maybe I'm just not used to it yet. Last time was 10:38. Hopefully I'll get it back down next time.

Re: Joe (#12)

You can try gripping it with clasped hands, but it usually starts to hurt my fingers/thumbs. One hand above the other, switching periodically, does okay for me. Some people apparently hold the dumbbell by one bell, but uh... men would die in my gym.

Theresa
15:18 subbed 1 pood and jumping pull ups

Mark as rx'd 12:08

"Skipping Helen"
50 Double Unders
21 x KB Swings @ 24kg
12 x Pull-ups

Time: 11:06

12:06 min
36 sec slower then last time.
Johan

31/M/180

"Elizabeth" = 4.5 minutes Battling sickness for 3 days now.

Will do today's WOD after 7 sets of 1 rep of Back Squats to keep up my strength.

Keep up the good work guys/gals.

age 41
bwt 206#
WOD: 11:55
subbed 65# db swings for kettle bell swings.
everything else as rx'd.

Age=27
BW=185

As rx'd
9:22 mins
New PR!

Another great remix of the tunes - U2 & Nelson!
The remix of "Cash Machine" the other day was great too. Is there a DJ at CFHQ?

I have SO got to get my butt to a cert. To anyone who's been, are the non-CF (oly lift, barbell, kettlebell) seminars as amazing and worthwhile?

I'm going to be traveling for the weekend and am a couple days behind, so I should be able to do Helen if I drag a 55# dumb to the local HS, but does anyone have a good rec to replace Beth w/o a barbell?

Couldn't run because of logistical reasons. So this is what I did:

Three rounds for time:
20 kg thrusters, 35 reps
17 kg DB swings, 21 reps
12 Pull-ups

18:25

The thrusters killed me today.

Is Rob levitating in that photo?

I knew he had some anti-gravitational powers when I watched him do towel pull-ups.

N: 9:28 (35# DB swing)
J: 8:16 As Rx'd

33/M/175

As Rx'd
9:15

as rx'd

14:00

great vid tony...nice work!

Watching the video this morning just reminded me of the amount of info that is put out at a seminar. With so much knoweledge out there and so little time, it says alot about the instructors you see in the videos passing down all that knoweledge. Good job all and keep up the good work. It keeps this community growing and staying strong... both in numbers and physical presence.

On treadmill, 60lb dumbell, 12 kipping pull-ups

10:12

I encourage any crossfiter to attent a seminar. I am the one on Rob's left with the Kodak disposable in my waistband. The techniques I learned hepled me yesterday with my cleans. I was able to more efficiently use energy for more power which resulted in a quicker time. Most importantly I made some great friends there.

CFWUx3 (-PU)
As Rx'd
11:01
Not as good as last time, but I expected that. I've been skipping wods to surf. Crossfit makes me a better surfer but surfing doesn't make me a better crossfitter.

Comment # 2:

You can purchase good quality bells from www.agatsu.com. They are not as expensive as others and he sells into the States. If this doesn't work try ebay.

13:13

As Rxed

Tony, excellent video, looks painless now, but not then. Do you have the Fran MWV from the JAX cert. program, if ya do and plan not to post it, can you e.mail me the file..i wanna see some near emesis.

CFWU x3

Swings broken into 7reps x3
Pull ups broken into 6reps x2
15:57:87

About 1min 23 seconds faster

9:57 as rx'd

The 400m chew me up and spit me out. I hear Pukie every WOD we do 400's.

With 15# dumbbells
35# assisted pullups (I'm getting there)

18:10

The 400m hurt. I hear Pukie every WOD we do 400's.

With 15# dumbbells
35# assisted pullups (I'm getting there)

18:10

subbed 50 bodyweight squats per 400m
remainder as Rxed

15:04

ow!

subbed 50 bodyweight squats per 400m

stupid spam filter

15:04

as rx'ed (w/ 55# db)
11:43

#17

Hey Aaron - I was just thinking the same thing today. I'm in Perth, lets both pray Crossfit gets so big they come over and do certs over here as well. Then again a holiday to the States wouldn't suck either.

13 minutes of hell.....

Substituted kettle-bells for 16kg dumbbells and only ran 300m.....

Followed by 10 mins cool-down cardio

QUESTION:
When mounting or hanging rings is there a suggested width that they should be apart ? I mounted mine in my garage and I believe they may be to far apart causing my arms to be out from my sides when I am attempting to complete a MU and will this make it more difficult. Thanks in advance !

does anyone know the recommended rx'd weight for females on the DB swing?

or I guess the rx'd weight for the DB swings for females?

Hey LTP - we have used 1 pood kettlebell or 35# DB at OPT's place for the ladies.

36m 183lb

did 25 swings as I have a 45lb bell
pull-ups were broken

12:04

new PR

73# I think they're supposed to be a touch wider than your fingertips to elbow

as rx'd 10:51, new PR by 3min or so, sub 10 next time, kb were all unbroken

did runs outside, vs treadmill, saved a lot of spool up time

I only have a 1 pood KB, should I up the reps to 30 in order to compensate or just do the reps as RX'd with less weight?

Last time, 14:57
This time, 13:05

Love the improvement!

Used 2 25# and a 5# db all crisscrossed and held w/both hands together. Nice on the fingers! I have commited to my home gym and will be adding peices periodically. I am adding kettleballs to my list, for sure.

m/38/224

subbed 16kg kettleball and jumping pull-ups

17:50

This is my 2nd week of crossfit and I can't adequately put into words what a difference crossfit has already made in my life. I am eating on the zone and approaching my workouts in a completely different way. I look forward to posting some improved times in the near future.

Thanks Coach.

Age: 35
Wt: 194#
WOD: 16:40

CFWU X1
I don't have kettlebells, but I do have the JADE brand of rubber coated plates which have nice handles that can fit two hands in them, so I was able to use the 35# plate for the swings.

Also, I can't do 10 full unassisted pullups, so I needed help on those.

This is my second crossfit workout, I'm loving this stuff.

I have a question pertaining to Crossfit workouts as a whole. Whenever I have to scale back the weight for a given workout, do I need to scale it back far enough to complete the required number of reps in one set? For instance, a workout a few weeks ago called for 21-15-9 reps of 95lb. Thruster. Do I scale the weight back so that I can complete the 21 reps unbroken or do I scale it back just enough so that I can accomplish the 21 reps with multiple broken sets? Thanks.

278#/43 yom

Helen w/treadmill runs, 60# DB swings & jumping pull ups in 12:55.

30/m/190

As rx'd

8:49

24/f/5'6"/151

1 pood KB swings, kipping pullups not quite full ROM (but getting close)

15:32

Brilliant video as usual!

#83

I think it would be your call. It's basically about how 'intense' you would like to get. I would recommend keeping your weights and times recorded, and doing a ft.lbs./time calculation to measure your power. By doing so you will see results by increasing your weights or reducing your times (or both). Personally, I don't scale back the weight, rather I try to beat my PR times.

Again, it's your own intensity level. Try to keep up with the weight, if it is possible, and simply do your reps with pause breaks inbetween.

I hope this helped.

43 yom, 180#
cfwu as rx'd - pullups
12:55
(and had to wait on pullup machine at one point, did run on 8.5 treadmill, did swings unbroken, and very broken pullups. I finally have my own torn and bleeding callises)

M/36/214 lbs

Back after a week or so in the woods. Nice to get back to basic reality.

400m run - 1:58, 1:58, 2:00

Swings - 50, 55, 55

Pull Ups - 6+3+3 / 3reps x4 / 3 reps x4

t = 10 min 43 s

My best ever -- thanks CrossFit!

36/m/210
as rx'd
9:50
broken sets of pull-up's

10:40 as rx'd

28/m/215

as rx'd
10:10
(last set of pull-ups broken)

A superb video, "Seminar Love". Fun and work and learning--doesn't get much better--amen.

F/30/116lbs

WU- 3 sets o' 15 sit ups, back extensions.

Helen modified:
400 M speed walked (hurt knee and groin)
17.5 dumbell swing
pu's 40 lbs assist.
21 minutes

JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

37/m/155

11:57 as Rx'd

Helen
Subbed 500m rows
all else as Rx'd

10:54
A PR by over a minute. Nice.

Is there a way to check past month wod's?

42/M/170
12:48 as Rx'ed

no broken sets (that's a first for me), and all efforts were full ROM. Prioritized these goals over total time, which worked out well because I don't think my total time would have been any better otherwise.

Question for you guys and gals,

I've haven't quite got down kipping technique for pull-ups, but for some reason, I can knock out like 20 kipping chin-ups no problem (at full extension too). What's the Crossfit philosophy on chin-ups? It works slightly different muscle groups so I'm not sure. Can't decide what to do for Helen, since my time will certainly be affected depending on what style I go with.

Thanks

WU .5 mi. walk on treadmill and 35 DB KB swings
PU
WOD
55# DB KB swings x 21
PU
11:50

What an honor to work as a trainer at this cert. Thanks to everyone, trainers and participants for working so hard and leaving it all on the floor. That video is what it's all about. We can all learn from each other and that's what makes the CrossFit community stand above the rest. When you attend a cert, show up with a humble heart and a hunger for knowledge, and I promise you it will be an experience you will not forget.

Ready for Quantico this weekend. For those attending, get ready to work!

cfwux3 -pu

subs: 35lb db swings and pu's on gravitron -32lb
12:23

19yom 178#

For Warmup-10 pu, 10 back extensions, 20 squats

Elizabeth:

Sub 35# DB Swings
Gravitron Pullups w/ 60lb assist

14:45 i think...

Re: MGold #98 -- put your palms however you want, it's all good. However it's probably a good idea to try and bring up your weaknesses as well.

14:25. Had to do pullups on an assisted rack (with the footplate locked down), no room to kip :( I'm going to have to come up with a better pullup solution for this gym. Swings felt good, runs were okay but got real rough on the last leg, pullups were a bother, they're no fun without kipping...

Are thrusters an acceptable sub for swings if I don't have a KB or dumbell handy? If so, suggestions on weight?
I checked FAQ first but couldn't find anything specific. Thanks for info.

I have always wondered what the standard is for the KB swings on this workout.

Is full extension the standard or just arms straight out? I have watched the videos, and most don't go to full extension, what does everyone else think/prefer?

Peace. . . .

Best Ever PR Helen Time 9:56

45m200#
as rx'd, 12:39

no broken sets, but suffered for it. last time was 16:00.

Age: 42
BW: 165

CFWUx3 (minus PUs)

12:38 as Rx'd w/55# dumbbells
14 seconds slower than my 7-23-2007 PR

42yo/180#

Used a 50# DB held on one end. Nothing bigger at One World yet.

9:32

Oops, that was me, not Jolie. She is a whole lot of donuts away from 180# and many years from 42.

#100 Mgold
From FAQ
2.6. Pullups vs Chinups?
Use whatever grip is strongest for you - palms facing, palms away, palms parallel. You can mix them up. If you can't do many (or any) work on negatives (jump up to top position; lower slowly); use a Gravitron if you have access, or even work on pulldowns until you are stronger. Beware, however, that pulldowns are much easier than pullups, even when pulling bodyweight. Best is to go for the negatives, or multiple sets of one or two.

If I want to work heavy (say weighted pullups) I tend to go hands out for the work! But for time I tend to do chinups or mixed grip if it is something like "Murphy".

hope that helps.

11:07 as rx'd.

Was hoping for sub-10min, but this is still a PR by 2:20.

34/m/190
WOD
12:12

13'29" 55lb dumbbell runs on treadmill. Slow fror me but I felt like my intensity was there.

12:35

34/m/160
WOD 10:50
subbed
500M row
35 lb db swings
jumping ring pull-ups

190lbs/29M
Run was on the treadmill, which I hate, but what can you do...
9:18

WOD: "Helen"

400 run
50lb dumbbel swing
12 pullups
x 3
---
time 13:47

My trapezius is a having a serious DOMS from yesterdays WOD.

- OlliS

next time faster..

did my first crossfit 7/23/7 didn't time it so I can't compare. Still surprised that I couldn't whip out the pullups in unbroken sets--must have something to do with the kettlebell thing

45/m/183

used 55# d/b, ran on treadmill set on 9.0, all sets broken
14min 45sec

That was a storm of pain.

After formulating a complex set of algorithms and statistics, I have determined that doing these WOD's in a heat index of 90 degrees or greater is the equivalent of wearing a 7-1/2 lb vest.

all right, all right, enough whining...

40yom/180 - - 13:59

Low ceiling in gym so did Russian swing at 20kg (a weight disc for the bench)..
around 16-18 minutes, no timer.

Mike in the Ro,

19.5 inches.

Bwt: 133

As Rx'd:

7:36 (6 sec better than last time)

28/m/160 lbs.

9:55.

New PR

pre- 1 mile run, cfwu x3, sprint wu
wod-8:58, my goal was to beat 9 mins.
post- BP & HSPU practise

scaled 10 reps of 2x 10# db for kb and 6 pull-ups instead of 12

10:27

"Nancy" - sub'd 35# barbell for OHS & ran 400m x 5
time - 16:40 (Tuesday's w/o)

"Helen" - sub'd 30# db swings, 12 jumping pu's, 400m
run x 3
time - 10:40

Somebody please tell me what I can do with a kettlebell, that I can't do with a dumbbell??

one arm snatch?
one arm clean? <<---- all easy enough
one arm swing? with dumbbells
2 arm swing?

I haven't found any real reason to spend the money on kettlebells. Maybe somebody can enlighten me as to what I'm missing.

Will M/165lbs/29yo/5'6"
runs on treadmill, 55lb DB + 1 broken IPod
15:24

BJ M/190lbs/22yo/5'11"
runs on treadmill, 50lb DB
19:30

Hey Nick,
Whle cross fit will get you in superior shape for climbing, I strongly recomend that you start bouldering regularly. Nothing made me stronger. Its all I do now. I toppped off at about 5.12 in my climbing. I have been strictly bouldering for years now and can pull v7. Give it a try. Or just do some power bouldering after your climbs. You wont be dissappointed

#105 Brandon, thanks.

#113 Alanr, right on man. I've always done palms away with weighted pull-ups. As far as Murph, I start out with palms away, then have to go mixed and chin-ups. But that's 100 pull-ups. So as far as time goes, there might not be that big of a difference. But in a short, intense workout like Helen, I feel like doing chin-ups which I can fly through, wouldn't compare to the same workout with pull-ups for time.

So .... any more thoughts?

m/47/175
14:24

Still coming back from shoulder problem.

14:41
Lost a little time going upstairs to the treadmill and getting it up to speed @ the gym. Still really weak on my pull ups.
Used 55lb dumbell.

9:57
Added abt 3 min in transition running up and down stairs from basement to backyard.
Great Workout!

WOD

Rows for 1:45
25# Plate for the Swings
Scaled to 8 Pull ups

Just getting back into shape, heard about the site. Did yesterday's too....sore.

Goal: Join the Muscle Up Club

M/37/175

#2 Mike H - I got my KBs on Ebay - Good RKC ones for a lot less than Dragon Door's full price, as #14 said.

Did Helen right after our quarterly PFT.
Pushups (1 Min) - 66
Situps (1 Min) - 54
1.5 Mi Run - 10:17 (about a minute slower than usual, as I'm still recovering from 400m walking lunges on Sunday)

Helen as Rx'd - 10:41 (about 45 sec off PR)

I want to do more but the body needs some rest now. Will practice ring supports after work.

31/m/215/6'5"

subbed 60 lb. dumbell

14:38

12 seconds slower than previous. Still better than I have been doing this week.

As Rx'd:
JoMo-8:06
Jon-8:05

#6 Nick,
I strongly agree with #131 Jared. Bouldering took my climbing to the next level. Keep up the Crossfit, but apply a CrossFit approach to climbing and work on your weaknesses. It is the only way to get stronger.

38/m/196#

Subbed 20# med ball (no dumb-bells allowed at indoor running track..... yeeeaaahhhhh....) but for 42 reps, which wasn't a very effective substitution, IMO, but ya gotta work with what ya got

17:18

AL

41yo/f/165#
core perfo movement prep
CFWUx2 sans pullup
Helen 19:06
(treadmill downstairs, weights & pu up 30+stairs)
all runs on treadmill
1st 400 1.0 degree incline 7.0mph(8.5min/mile) .33 mile
15#db overhead swings,
standing gravitron assist pu
2nd 400 1.5 incline 7.5mph((8min.mile) .33 mile
20# db overhead swings
kneeling gravitron assit pu
3rd 400 2.0 incline 8.0mph(7.5min/mile).33 mile
#25 db overhead swings
standing gravitron pu
1.5 hour yoga class

subbed 400m for 2:30 high step jump rope
subbed 1 1/2 pood for 1 pood kettlebell

17:08

46 5'10 190

cfwu

16:01 Pull-ups poor boken sets with jumping pull ups to complete sets.

9:51, 8 sec. slower than PR. Oh well, all sets unbroken except the last KB at 17/4.
#83 Chris, for those workouts, I've seen posted here before that you might want to start with a weight you can do about 10 times, and break them up as needed until you get stronger then steadily increse your weight. You lose the metcon effect if the weight is so heavy that it takes you forever to do the workout. It's all a balancing act. Good luck.

M, 39, 175

as RX'd

11.10

Coach,

Thanks for the info on the rings and thanks for everything you and your staff do on a daily basis for all us x-fitters across the world!

#122 Tim Hamilton-
I hear you about the heat! Come September I am always so very tired of the 90 plus temps. I also thought the same things about a dumbbell compared to KBell, but after trying it out at the store, KBells are more intense, but easier to hold in the hand.

K-
WU- Jumping pullups, (tried to get the baby kip back in, lacked intensity) squats, farmers walk w/ 35 lbs 100 m
PreWOD-
Make up cleans from yesterday. 75lbs for 3, then 65lbs for 42 reps, broken into 4's and 5's.
Time- A dismal 13:40

WOD-
subbed 500 m Row
1 Pood KBell swings w/ full extension over the head, 21 reps, broken into sets of 10 & 11, each round
12 jumping pullups (baby kip crept back in, round 1) broken 2 & 3
3 rounds
Time- 16:40
Last time- 16:34

Next time to try no breaks in swings. The last round of the pullups I almost spilled my tea and cookies. I was gasping for air so badly today and I just couldn't figure it out, until I remembered during the rowing in the last round the SMOG/ air quality alert that had been posted for yesterday and today.
Ugh, still wheezing.

Post- Did a rain dance, but since I was still out of breath, it lacked passion so I think it might not work.

Kate

Very Nice video today. Smiling, happy people!

Kate

M/39/185

As Rx'd

12:25

35 seconds slower this time out, which I will blame on a personal trainer setting a client up under the pull-up bar to do half-way crossover cables while sitting on one of those half-ball things (?). I ran to the squat rack for my last set of pullups, but the thing swung and bucked with kipping pullups so I had to slow things down. Disappointed, to say the least.

More better faster

10:22

31/M/205

First time doing this one. OH JOY! Did jumping pull ups x 12 and 1 pood kettlebell x 21. Ran the 400m.

12:16

First time I did this workout was a month and a half ago, 14:42

Today, 12:35

32yom/209lbs
CF warmup and 15 minute jog.
WOD: did 12 and 12 and 400M for 3 rounds
Was failing on swings could only get 12...
These lady-named workouts are killing me.

for #148

I forgot to add that both times, workout was complete as Rx'd

m/29/161

as Rx'd using 55# DB

30:24

Okay, so I've got a ways to go. But now I have a starting benchmark. I'm curious to see how I'll do in 6 months, then a year.

I wasn't sure exactly how high to swing the dumbbell. Some swing up to the shoulders, others completely overhead. I swung to about eye-level.

I'm really not used to running on treadmills. Trying to do sprints on them is very weird, and you have to keep adjusting the controls to get on and off.

I tried to kip my pull-ups, but as soon as I got down far enough to swing, I lost my tension and couldn't pull. What am I missing?

~16min

Subbed 400m run with 400m row due to ankle injury;
used 35 lbs weight for dumbell swing;
did 6 (non-kipping) pull-ups and 6 jumping each round.

Yay, my very first CrossFit workout is done! I felt incredibly tired right after the session, but about 1h after I started feeling great... and I still feel great.

23/M/211

12:50 as rx'd. Pull ups slow me down a ton.

m/47/175

14:24.

Thanks!

Kate-

Thanks, yea this South Texas heat and humidity is brutal, it just absolutely robs you of energy. After today's WOD I could feel the shadowy fingers of unconsciousness approaching, had to fight them off.
I've played around with a 45# Kettlebell, and I actually found it kind of awkward, and I prefer the dumbbell. The kettlebell is always banging into the back of my arm. It's probably just my lack of training with it.

7:06 as rx'd

bwt-160

Jason
M/24/208#

with 55lb dumbell

11:30

Darcy
F/24

with 8kg kettlebell and jumping pull-ups

12:40

5min rope skipping + CFWUx3 (No PU's, HSPU for dips)

WOD: 11:48

- Used a 22 KG Dumbell instead of a 24Kg Kettlebell

First time Helen ever. Forearms were smoked..

Helen as Rx'd

9:55

Compare to 13:09 10 days ago. It's all mental.

27/m/187

17:35

first Helen; subbed 55# db, otherwise as rx'd. first time doing swings. i was absolutely shocked at how much they wore me out. all 400s were done on treadmill at 9.2, all pullups were unbroken. if you do the math, that leaves roughly 8 or 9 minutes for the three sets of swings. pathetic, but can't wait to do these again...

My first complete WOD as RX'ed... and my first time swinging a dumbbell. Wow, much harder than it looks!

Took me almost 20 minutes.. I'll get her next time :)

As rx'd:

1st round-3:14
2nd round-4:30
3rd round-4:59
Total-12:33 (PR)

post-2x10 knees to elbows; 2x10 incline situps (last set with 15lb medicine ball)

As rx'd

13:54

post workout
6x10 Knees to Elbows
6x10 Wide Grip Pullup
150 Box Jumps
Elliptical 20mins

42yom / 147

10:25 as rx'd (PR)

Used a kettlestack which was actally 57#. The kettlestack was much better than a dumbbell and my time is proof of that since it was over a 2 minute improvement on the last two attempts at Helen.

29/M/190lb

"Helen" as rx'd 13:33

improved time 6 minutes over last time, new PR
beginning month 3 on CF

8:14 as rx'ed, PB by maybe a minute... Just smoked the first run and tried to hang in for the next two, all swings and chins straight through. Thanks to Trent and OPT for the push and the video for YouTube to laugh at.

Pre-huge warm up
Post-KB fun + TGU.

41yom/270lbs
22:42 as rx'd

39yom/180
14:27 as rx'd

10:26 as Rx'ed (PR).

10.32, 55lb db and runs on treadmill @ 1%.

12:32 PB (13:07 last time) PB day at OPT!

used 1 pood and ran on treadmill. swings were unbroken, pull up's pronated (2's in round 1, 1's in 2nd half of round 2 and all of 3)

32/m/178

52#kb
kipping pullups

as rx'ed
9:45

workout #1

M/6'/205lbs/27yrs

lunges

w/95# dumbells in each hand

6 sets of 4 steps w/ left leg
6 sets of 4 steps w/ right leg

26/m/180

sub 2 min. bike for 400m run (lack of space)
3 X 12 kipping pull ups
45lb dumbell swings

14:20

41/M/172

13:54

Age 35
BW 145#

Messed up on this one ran 800 METERS instead of 400 meters....wondered why my time seemed so much slower half way through. Otherwise as rx:d:

16:55

elbow tendinitis so skipped pullups
subbed 1pd swing
8:26 (previous was 11:00 with pullups)

19 minutes

11:03 as rx'ed w/ 55# db; last time 12:28 w/ runs outside. I couldn't do the last set of swings and pullups unbroken or I would have had a sub 11. A new goal, but I'm happy with this time, an American style pr. Thanks Coach! BW:174 Y/A:58

46 / 176

subbed 55# DB
runs on the mill @ 1%

13:20 (2:52 better than last time, still 0:31 off my PR)

27M/180/5'11"
as rx'd w/60lb DB 8:56 PR

26M/180/6'

As rx'd w/55lb DB 15:27

10.21
used 40lbs DB and had to run around gym 2 times.
pulls were parallel, all broken in 3, 4, and 5s. feeling huge improvement on kipping motion.

34m/5-10/165
as RX'd
13:09

11:08 as rx'd. I was out of gas today, I could feel it.

10:32, but only with 1 pood kettlebell.

Guess posting here makes me a first-time wannabe-crossfitter, but hey, why not?

Ran the 400s
Could only dig up a old db bar and a few mixed weights, only fit 2 plates each side - 30# total
(3 sets of 7)
Pullups - well, they always have hated me. And I now remember why...
(3/3/3/3), (4/3/3/2), then (4/3/2/2/1)
And a hung there on that last one for a long time. Sheesh.

26:42 total - ah well, can only get better, right?

42yom 183lbs

Helen: As Rx'd, jumping PU, no brakes. 10:02

Damn! I thought I was going to be sub 10 min!..

Post WOD:
Box Jumps 4 x 15 reps (36").
Dips x 60 (18-17-15-10).
Inverted Rows x 60 (25-20-15).

BOOYAH. this one was a victory for me. Goal of 12min,
t= 11:58 with 55#db swings
kipping pullups
runs on treadmill .25mile at % incline

single-arm swings with DB massacred my grip strength. 1.5p KB is easier for sure, IMO.

the nice lady behind the counter came over and asked if I was okay afterwards as I flopped around on the floor. two thumbs up, thanks.

as an aside, I wouldn't have mustered up the intensity quite so much if I hadn't set the time goal, and if I didn't have a meaningful mantra for myself - I did it "for love, for snowboarding, and for life" with various personal meanings behind those.

Thanks CrossFit, Coach, community et all.

CFWU -PU

Helen scaled: 17:55 w/35lb. db, jumping pull ups

31/M/188lbs

WU- small fire in a house
WOD- as rx'd time: 12:30
CD- 15 min jog on treadmill

m 27 165 5'8

11:02
ran around the gym 2 times for 400m
first WOD unbroken need to work on running

m 27 165 5'8

rx'ed 11:02
need work on 400m speed.

27m 6'1 206

run 2 mi
swim 1000yd
run .5 mi during lunch

after work WOD as RX'd
11:15

21m 5'8 140

w/25# 12:32

Three rounds for time:
Run 400 meters (460 Indoor Track)
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Total Time = 14:03

Round 1= 4:17
Run 2:35
Swings and Pullups 1:14

Round 2 = 4:31
Run 2:45
Swings and Pullups 1:46

Round 3 = 5:13
Run 3:08
Swings and Pullups 2:05

13:02 as rx'd

13:16
used DB and ran on treadmill.

as rx'd

7:50

Crossfit Black, Fallujah Penisula, Iraq

Male
Age: 30
Bwt: 135

As Rx'd
9:16 - personal best by 15 seconds

First time I did this workout about a year and a half ago, I finished in 30 minutes or so. I just keep improving...thanks Coach!

Swapped pullups for ring pullups did 6 instead of 12, used 25kg bell finished in 8:20.6

Aldy subbed ring pullups for jumping pullups/25kg bell 9:24.3

28/M/220

11:20

Subbed 55lb KB for 50lb Power bag, all I had!

400s became hard! My pull ups need work, I cannot do kipping pull ups and end up doing broken sets of 6-3-3 at best.

Does anybody else have a stiff lower back?? Maybe I did the swings incorrectly.

I keep finding sore places that I never knew existed.

After 3 weeks feeling faster and stronger than ever.

Thanks.

m/33/5'9"/175-[127 days since CF Columbus Ohio]

as rx'd

19:07

26/m/170

40# db

15:39

162#/m/20

Three rounds:
.25 miles
55# DB swings x 21
12 pullups

12:24
Great workout. My upper back is killing me!

M45/240#

As rx'd 9:33 - Pr by 33 seconds

25/m/6'/173

17:46 (including time getting from basement to street for 400m runs), subbed 40# dumbbell for kettlebell.

20/m/162#

as rx'd
12:24

Awesome workout. My upper back is so sore!

32/5'11"/180

CFWUx3 subbing pushups for pullups

Subbed 55# dumbell swings for kb's

11:30

Hi Guys trying to locate a guy called Ahmik Jones or anyone who can sell me the powermax rings and ship to the UK. I would be grateful to receive any emails. Feel free to get in touch.

thanks
Ben

m/18/bwt: 155

as rx'd: 8:51

PR, and I didnt break up anything... its a sucess for me.

44 / male / 195

CFWU

assisted pullups

15:13

M/29yo/6'4"/203#
Last: (12:28)
Today: (11:39 PR)
I felt like I went all out. Not sure how this is going to be faster next time. Well, I thought that last time too...sub 10 mins is the goal!!

F/32yo/5'10"/153#
As Rx: (12:45)
"Elizabeth" drained me yesterday, I really wasn't feeling it today. Probably could have gone about 2 mins faster...maybe next time :(

29/M/180

as rx'd: 13:33

First day of school for me. Always a great day. Parents, ask your kids what they learned today. My studens would answer: "CrossFit fuels Mr. Devine, so you'd better come prepared."

34 y/o male 195#

14:36 as rx'd

You people are animals.

Pushups instead of kettlebells.
Very strict pullups.
18:00

Running on the earth is completely different from running on a treadmill.

46 YOM
5'10" 195

Last time 12:30
This time 11:33

Progress.

5050505050505005050505050505050505050505050505

M/34/187/6'

first time I have done this as Rx'ed
14:43
bettered my time by 2 sec

Tim: as rx'ed

pre: burgie, GHD, M/U, L-dips

wod: 11:07 -- still too slow

post: parallette HSPUs

nb. all sets unbroken, just not fast enough.

22 minutes even. I hate running and almost lost me dumbell a few times. haha

25/M/188

16:54
used 50# dumbells

Great job mike peiman (#194) and everyone at OPT - great times, congrats on the PRs!

26/m/180

2 min bike per 400m
45# DB
kip pullup

14:34

35/M/178
CFWU
Elizabeth 11:41

Helen as R'xd
12:50 min

19/M/190

Yes, my third time doing Helen got my sub 10. 9:39 Thanks for the motivation Mike P. Mike got a 9:41

JPW Post #60 - Love your quote about CF and surfing. I found it to be true in other things too. The hard work in CF makes other things better and more enjoyable.

Helen 32/M/197lbs.

13:32 Beat last time by 1min 48sec.

#211

The contact information for Ahmik is on www.crossfitsocal.com.

As Rx'd:

Tim - 12:15
Mark - 11:23
Justin - 9:21
Russ - 8:47

Well done russ, well done.

Helen 1530 Brooks track
35# plate

felt ok--thought time was faster.

42/m/182

As Rx'd, 18:12

Previous was 22:29 so an improvement of 4:17! I'll take that.

22/M/180

Helen 15:10, Not that good... Ill make better next time!

Keep up the good work pals !

F/38/160/5'10"

treadmill, 40# db, assisted pu's on gravitron-first 12 with 20#asst. then next two with 30# asst.

14:30

Last time I used 35#db, 50# assist on gravitron and time was 14:26. Happy with improvement

14:50 and i used the 55 pound kettlebell and last time i did helen it was 16minutes using 45 pounds.

As rx'd
9:37

29yo M 165lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round. Jog 750M, stretch.

"Helen"
Three rounds for time:
Run 400 meters
45lb dumbbell x 21 swings
12 Pull-ups

Time: 13:39
Foam roll after
Compared to 070723: 13:01 with 40lb dumbbell swing

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

21/220
wod as rx'd
12:32

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

M 34/170

as rx'd 12:30

almost a 3 minute improvement

I have a sprained ankle and can not run so I am looking to substitue the rower. What is an equivilent distance for the 400m run?

M/26/165

11:20 as prescribed

P.S.-EMO, thanks for the gift card, the kid loves it! See you friday

Well, took it reeeeal easy today, yesterday's Helen AND deciding to do Angie in the same workout, ate me up.

Swam
1x400m Warmup
5x200m 3:45 per repeat (Sidestroke)
5x100m 1:43 per repeat (Siestroke)
1x200m easy
3x50 freestyle easy
300m Breastroke cooldown

Ran 3 miles 18:10

2nd day back on crossfit after moving back to the states....
32yo F 158lb. 5'6"
21:00
that's awful....had to wait for the pullup bar twice...ugh.
sub'd 20LB dumbbell swings

I LOVE CROSSFIT!!!! ROCK ON!!!

22/m/175

15:30

all 400's under 70 seconds

9:31 as Rx'd

9:53 as prescribed, 1 second slower than last time - not a significant difference.
34/m/185

20:17. dumbell scaled to 45.

26 yom 6'2" 155#

15:21 as rx'd

400m done on treadmill
kettelbell swings with 55# dumbbell

kettelbell swings always get the funniest looks in the gym

as rx'd w/55lb dumbbell

22:35

1st round of swings was done w/ no breaks
2nd & 3rd round of swings broken at 12 reps

Pullups done 2 reps at a time alternating palms in and palms out.

40secs better than last time I did it.

A day behind
"Elizabeth"
21 Cleans, 65#/ 63 Asst Dips
15 Cleans/ 45 Dips
9 Cleans/ 27 Dips
Time: 13:41 (PR)

Off to soccer
Erin

M/35/5'8"/165

As rx'd
13:30

Ran on treadmill, had to wait for speed to get up to pace. Much stonger on 55lb dumbell swings/ pull-ups

12.50

9:20

34/m/220
14:46
treadmill .2 miles
50# dumbbell
pullups heaviy cheating

36M/5'10"/165#

As Rx: 18:18.

Last round was a killer. Pullups were difficult thru out. But, beat last time by 3:39!

as rx'd, 15:20

Third WOD back after 4 months off. Not feeling too bad (considering) - 2nd and 3rd pullups broken into 8 and 4; everything else unbroken.

2x10 K2E
2x10 calf raises (do jumping calf raises on sled next time)

14:45 as rx'd

First WOD in a long while. All swings unbroken. All PUs very broken. I hope to start participating more regularly.

~4:30, ~5:00, ~5:15

First time with this one, long ways to go for improvement.
Had to sub in a 30lb dumbbell, heaviest I have and pull ups done on a door jam, odd w/o today.

19:43

keeping the pb's coming at OPT today.
10:13 as rx'd. Although a PB by 11 seconds is was 14 seconds short of my goal of sub 10 minutes. First run was great, second a bit slower and the third horrible for the first 200m. swings unbroken. Chins cost me some time on round 2 or sub 10 would have been it.
pre: cfuw x 3, sprint warm up, accelerations etc.
post: amrap hspu (12,10) and practiced the muscle up transistions from the video on the affiliate blog. I'm looking forward to using that on some of the clients in our CF classes.

M/44/168
As RX: 12:36

Did not have my chrono this morning and used a watch with a second hand, so it was either 10:04 give or take using 1 pood KB.

35/m/185

CFWU

14:40
(40 pound DB)

44/175

9:31 as Rx'ed. Runs on mill at 1%, blew up on 3rd run which took me off pace.

29M/165#/5'6"

Warmed up w/ 600M swim

wod as Rx'd - 13:33

swings w/ 55# DB, 400's on treadmill @ 8.5mph, pullups were a breeze (never thought I'd say that)

Side note: I broke through the Muscle Up barrier wall this week. I was playing around with the kipping motion on my rings the other day & it just clicked. I busted out about 10 or 12 muscle ups in a 7 to 10 minute timeframe whereas before I would realllllllly struggle just to get one. Stoked!

bwt 168
as rxed 8:19 PR by 11 sec.
first round 2:25, need to keep that pace throughout, all sets unbroken, runs 2 and 3 slow.
used 45lb plate with 2-5lb ankle weights tied through the middle of plate for 55lb swings, real hard to hold onto, grip numb by the end. need KB's.
sub 8 by new yr.

44/6.4/200

subbed 35 DB for kettlebell (never done KB swings before); ran on treadmill; strict pullups

21:30

As rx'd. (subbed 55# DBS for KBS)

400M
21x DBS (55#)
12x PU

Last set of DBS and PU broken

12:55 (new PR for Helen, old PR was 14:35)

Subbed 40# dumbbell swings, all else as prescribed

14:01

Lost some time to start-up of the treadmill each round.

bw - 197.5
16:55

bw - 213
22:44
25 lb. kettlebell, jumping pull-ups

32M185

14:33

25/M/170lbs

As Rx'd
9:05.

1st rd - straight through.
2nd and 3rd rd - broken swings.

PR by about 30 seconds. My calves are a bit sore as I am still adjusting to my vibram 5-fingers.

M/26/203

11'27

with 2 25# plates subbing for kettle ball

Last time - 12'24

2 times ago - 14'50

3 rnds
400m run
50# swing X 21 (2, 25# bumpers tied with belt)
12 pullups

11:40 PR

14:50 was prior best

New PR! 10:44 using a real 26kg kettlebell. Swings were 21, 21, 15/6, which I consider a major achievement. Runs were done on treadmill at 10, 9, and 8.5 mph, all with "1.0" incline. BW=155#.

Tariq

11:19

Huge set of stairs back and forth from the pullup bar to the track. I figure I wasn't far off the usual time, minus the stair climbing.

Still monster smug about the PR deadlift yesterday.

30M / 155/ CFT 695

8:52 on treadmill. For once I would love to do this on a track.

M/24/155#

CFWU
Subbed 35# Dumbbell Swings. For technique. 23:48.

17:45; Man you guys are some beasts. I did this at the track with a 35#DB. We had a 20 yard jog between stations (track to 35#DB, then to Pull-up bar). I still feel numb.

I'm loving the songs from Best of Bootie...

can anyone explain what this spam filter thing looks for? It really sucks!

11:48 as rx'd

Pain! is in my back
but I don't care
I PUT IT THERE!

Oh and the legs too.

HIAT!!!

42yo/175#/m

as rx'd

14:05

8:50 as rx'd

42yo/175#/m

as rx'd

14:05

I think it looks for Spam :P

31yo/185/m
As RX'd w/55 # DB
10:40

1/2 off week for me:

3 sets of:
200 m. treadmill run (set in on 12 mph and jumped off when I was done)
10 55 lb. dumbell swings
6 pullups

5:58

steve/51/165
12:37
treadmill
50lb.dumbell
pullups
really thought I was under 10 min.

Patty /49
treadmill
15lb dumbell
gravitron pullups
23:00

new viewer, does anyone transferring from a "traditional" style of working out ever feel that the WOD isn't enough,

As rx'd with 55lb dumbell. 9:39

Can someone tell me the breakdown for the fight gone bad? Is the time 45sec per exercise or a min.?

As written... 10:18
Runs outside, 1.5 pood "American" swings, and kipping pull-ups.

Can someone tell me the breakdown for the fight gone bad? Is the time 45sec per exercise or a min.?

m/29/203

As rx'd w/ 55# DB

18:52

M/38/173
CFWU 1 round 10 - greg a
13:40 but had to run upstairs to tread mill

wanted to know about why I am loosing my grip in my pull ups, and can you sub chin ups or other grip variations

Age: 32
BW: 179

"Helen"

Was roped into subbing 400m row for the run for no apparent reason. Anyway, it killed my time - 10:17

pr for Helen is 8:44.

37 bw190

today as rx'd 7:59
last time 7:36

getting old I guess

Tom
m/45/185
sub 2 minutes rowing for 400m
55# dumbbell
12:36 down from 18:22 in July

Chris
m/14/105
sub 2 minutes rowing for 400m
32.5# dumbbell
15:16

Nat
m/8/56
sub 480m for 400m
17.5# dumbbell
18:02

33yo/m/220

As Rx'ed. 9'30"

subbed 65# thrusters due to no DB or KB. 1st WOD in my garage gym and in the heat. Time suffered b/c not acclimatized. I'm not complainig, I know lots of you work out in extreme conditions, esp. overseas. Anyways: 14:11. PR last Helen was 12:30.

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

14:35

ran on tredmill

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

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

14 min 35 sec

treadmill run

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

#269 Travis - congrats on the muscle up. A word of caution though. A few months back I got my first one and fired off a whole bunch after then nothing for about another month. It was like I had never done one. I'm not suggesting that's gonna happen but I know of a few others who have suffered the same fate. It's come back though.

# 291 - if you spend adequate time warming up and hitting the WOD as hard as expected you shouldn't find it not enough. Depending on what the WOD is at my centre we often have a very focused warm up that incorporates movements to aid in the WOD and then occasionally follow up with some other technical work on weaknesses. I questioned the shorter workouts too at first but believe me the intensity and randomness have more than made up for it and I am much fitter.

23m/190#
21:48
run was more like a 600m

didn't get to this one today, but did it a short while ago replacing another workout. Had a 11:52 time, only sub was a 44lb kettlebell.

First time to do these swings. Used 55lb dumbell, no KB..

23:30 - sub jump/negative pullups, the rest as RX'd.

Run on tread at 2% - couldn't go over 8.0 on any of the ones i got on b/c the belts were slipping. Really tried to take my time on the negative, and I can feel it still.

35#kb, 10:38

13:53

used a 12kg KB since thats all I have, otherwise as Rx'd

Team OPT-
Congrats on all the PR's!

#269 Travis-
Congrats on the muscle up!

N-
WU- run 1 mile- 11:15 (didn't take the dogs this time, done at 5:00pm)
WOD-
Run as Rx'd
subbed 20lb KBell
Jumping Pullups
3 rounds
Time- 12:27
Last time- 14:10

Kate

M/32/180

45# Dumbell

13:42

22/m/5'9"/174

Great day. Set a new PR and learned something valuable.

As Rx'd 13:45 (old PR 17:00 - 1st time doing Helen)
Used 55 lb db
Treadmill

So earlier I had a dilemma whether or not to do kipping chin-ups or pull-ups for this workout. I haven't mastered kipping pull-ups yet but for some reason I can really bang out kipping chin-ups. I went with the chin-ups and after the workout came to a realization. I ended up doing jumping pull-ups the last half set and the last set and a half was broken anyway. I realized that when going for your best TIME, any way to achieve your best is acceptable. Granted, I need to work on kipping pull-ups, but in such an intense, short workout as Helen for time, it doesn't make a difference how you get there.

Thanks for the input earlier guys. Have a great night.

20:38 as rx'd, but subbed jumping pullups. Last 400 was broken. First Helen. Fun!

Subbed 90 seconds of box jumps for each 400.

11:24

Last time was 17:00 even.

26yom175

9:22 as Rx'd

27 y/o male

172 lbs, 5'10"

Helen- 8:34

42 yom 210#

can't break the 14 minute barrier. treadmill takes 23 sec to get up to speed, but it allows some rest, so i can run faster. first helen was 14:04, second 14:01, today 14:00-really thought i was flying today, second one i thought i went too easy-same result---frustrating-nearly everything else improving dramatically, not this one or distance runs. 3,2,1, go harder!

Helen
M/43/234/6'4"

3 rounds of:
400 meter run (treadmill)
21 dumbbell swings (55 pounds; unbroken)
12 pullups (jumping)

About 12:30 (stopwatch messed up)

15:52 as Rx'ed
http://lledit.ny.publicus.com/article/20070904/NEWS/709040321/1021/LIFE

The above fitness article was in my local paper,it mentions crossfit Atlanta , but overall I'm not impressed with the short shrift xfit received

Helen

sub'd 1pood kbell swings 21-15-27 reps (see below)
runs on treadmill

13:54

for some reason i thought this was a 21-15-9 for the kbell swings. realized it during the last run and made up the reps on the last set.

070723 14:49
070414 16:33

#302 Intent

Thanks. I guess I didn't think about the warmup.

Helen as Rx'ed

9:16

#291 jorge: first of all, remember that your fitness is your fitness. you get to choose what you do. Having said that, I'll echo another poster that the randomness of the workouts average out to sufficient volume/workload (and excellent fitness) in the long run. Plus, the standard CF warmup is fairly comprehensive as well. I think it's fairly typical for people to add in additional technical/skill work, strength work, and general volume in addition to the WOD (in or after your warmup, prior to intensity works for me). Remember that the key metric in this protocol is POWER = work / time.

If you feel you need mroe raw strength, do more of that in your routine. Also consider GTG ("grease the groove")

Hope that helps.

#229 mary anne - thanks!

hurt my knee at work, so dint do the 400.
db swings and pullups done as rx'd

28/f/115 (gained that 10 pounds for you Rip!)

complete cfwu x 3

subbed 40# dumbbell
treadmill at 2% incline
10:20

32/m/165

Elizabeth as RX'd

10:50

13:19

had to sub 35lb plate for kb

m/38/173/67"

first time doing Helen

cfwu x3 minus pu's

21:23

ran 400m on mill w/2% incline so maybe knock off a minute waiting for the mill to incline and speed up.

15:55 first Helen

22/m/175#

26 yom

193 #

14:52 as rx'd with 55# DB.

M/29/175

sub'd 600 meters for 400 meters and
sub'd 2x22.5 = 45 lbs dumbells for kettlebells

need to get me some kettlebells.

13:43

anybody else in Denton, TX?

Vaughn here in Jackson, Tn. Did Helen today for the first time. 21:30.

I have no kettlebells, so I substituted a plastic gas can with a good handle and filled it with water. Weighs 50 lbs. Worked reasonably well except for the one time I got a bit wild with the swing and fell on my brains.

about 15 minutes. analog clock

nice video!
Looks like it was a great cert!

this is unrelated but does anyone have any ideas on where to get a cheap roman chair, or how to make a home made substitute? thanks guys

18/m/160

I'm pissed about my time but here it is
Helen as rx'd
13:03

F/26yo/5'0"/130#

Helen:
3 rounds
400 m run/walk
35# dumbell swings
12 jumping PU

23:49-what the crap?

11:54

44/M/185
TIME:10:19

DID AS RX'D. USED A 44 POUND KETTELBELL.
SHORT BUT SWEET.

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

15:46 w/ runs at 8.6-8.7 mph vs
16:08 7/23/07
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.

hr avg 131, hr max 176. 10 min ellip wu 17/17.

46 198

as rxed 9:29 (real pr)

new pr by 30 seconds previous post incorrect
I do not know where i came up with the number I put the last time we did this. my pr and the day of numbers was 10:03 not the extremly low number i posted, sorry

#286 osv
1. Still waiting for you to send me your email so I can send you a day's worth (483 today) of spam posts. I'm sure you will learn many new things, and buy many valuable new products, as a result of reading them all.

2. The more often you keep posting once you've been caught by the filter (like you keep doing) the more likely it is that your posts will be classified as spam.

So, send me your email, and like the message says, post once and be patient.

29m/175

9:55 (pr)

need to be able to push harder on runs 2&3 (esp. 3) to continue to improve my time

10:57 as rx'd (PR)

10:48 (PR)

278#/43 yom

Helen w/treadmill runs, 60# DB swings & jumping pull ups in 12:55.

15:31

28/F/109#

30#db for swings
kipping pull-ups

9:34

Definitely not a PR. only had 15 min between clients to workout so no real warm-up which really hurt my time today. Finally was warm enough to gain some speed by round 3, first 2 rounds slower then usual. runs on treadmil 8.0-9.0

Raz 35/m/175#
8:46

22/m/145

45# dumbbell
12:37

27/m/205
CFWUx3
as rx'd
11:56

m 35 bw 157

last time, 155 bw 9:55.

Done again at 76 NYSC on treadmill.
This time 12:53. two pounds heavier and three minutes slower. Lots of mental reasons, sleep reasons, work stress, blah, blah blah. very disappointed.

44/M/250

14:45

50/195

500 Meter rows, the as Rx'd.
13:17

Should read "the rest as Rx'd".

7:24

I think my 400 m was more like 300.
All as Rx'ed, need to measure the distance around the facility. I feel like I've got a sub 8:00 minute Helen in me soon though.

37m/185
cfwu x2 no dips
wod
1 pood kb (all i have)
9:50
30 seconds slower than last time, but i think last time i resorted to jumping pullups, so...progress.

M/34/170
11:00
w/55lb db
treadmill on 1%grade
eeeeeeeeeeeeeeeeeeeeeeee

EEEEEEEEEEEEEEe
M/34/170
11:00
55lb db
treadmill on 1% incline

8:16. PR by 21 seconds. Exciting to be closing in on the ever elusive 8:00 mark.
John

16:20

Lost at least a minute or two moving around the gym.

Oh yeah, as rx'd.
John

M/33/220#
cfwux3 -5 pu/round
11:25 as rxd

30yr.old male / 160

subbed 90 sec. rope jump for 400m run (bum knee)
11:59

(kettlebell crushed me)

24/245#

As rx'd: 9:56

Had an extra 40 meters running to kettlebells and pull ups each time. Probably effected time, but who cares.

M/44/153lbs
Helen
First time
Kettlebell 35#
Broken PU- 1st round 8-3,2nd 6-6, 5-3-2-1-1

Forgot time
13:50

M/31/190
11:28, about 3 mins faster than last time, still 1:35 worse than my PR. Runs gave me stomach cramps.

I loved this workout! Helen rocked!

First time doing it: 15:45

170/m/22

CFWU x 2
"Helen" as rx'd (55# db)

13:06

42/6'1"/193

as rx'd 10:12 (pr)

might have been a bit faster but somebody snagged the best pull up bar in the gym in the middle of it all. still happy but was trying to break 10 minutes.

As Rx'd (with 55lb dumbbell).

:13::02::73

(Last time -- :13::14::08)

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

33/195/M

Subbed 50lb dumbbell
ran on treadmill

14:41

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

as RX'd '9"17

First time at crossfit Oakland. Nice gym

14:06

13 min using 55lb dumbbell and treadmill (10mph, 2%)

Helen

subbed 400m run to 2minutes on spin bike hard
24kg dumbbell for swings full squat to dumbbell overhead
pull ups full extension at bottom to bar to chest at top

16'55

time would have been lower if able to run. Still got heel spur under left heel. Hopefully will be running next time this WOD is assigned.

Runs were ~420-430, the rest as rx'd.

9:10(12 seconds slower than last time)

M34/87kg

34:30min

24kg dumbell swing.
All sets broken.

CFWU x3 (10 reps minus back extensions and pull-ups)

For time, 3 rounds of:

400 meter run (done on treadmill)
25 lb dumbbell swings, 21 reps
12 pull-ups (Gravitron, 40 lb assist)

Hate, hate, hate running on a treadmill, but it was the only game in town. Could easily have used a 35-lb dumbbell, but this was my first time doing DB swings and I didn't know if I'd be able to handle the heavier weight--I definitely can. All sets of DB swings unbroken--got good extension at the top of the swing--happy with that. Pull-ups broken 6/6, 6/5/1, 4/4/2/2.

Total time 19:15

F/58/140

38M/175

CFWUx3

Helen - 16:36

subbed 500m row for run and 1 pood KB for swings.

8.19
as Rxed (at C&P)
Treadmill 400s Incline 3 Sp18~15
24kg KB Russian Swing
Kipping Chins

with 50lb dumbell
last few pullups were jumping

15 min

36/m/177

13.20

8:53.
Sub 40# swing for 55#. Should bump this up next time because no sets were broken.

M 48 70" 177

"Helen"

Three rounds for time:
Run 400 meters SUB Row
1 1/2 pood Kettlebell X 21 swings
12 Pull-ups

12:38
-----------------------------
Compare to 070723

11:55

27m/200#
runs on treadmill
15:38

M/27/180

24:54
Substituted 35lb dumbell for kettlebell.

Can't recover very quick between exercises, lots of lost time.

6'5" 215

First recorded workout since I hurt my back a few weeks ago. I went easy since I am still cautious. Jogged the 400m and slowed down the kettlebell swings.

as Rx'd 14:19

Some general tightness, but no acute pain. I will go easy for this triplet, and start increasing my output on the next one.

13:25
all un broken as rx'd
the pull up bar is sooooo far away from the track. My gym is working against me.

M/27/180

24:54

Subbed 35# dumbell for kettlebell.
Recovery time taking too long between exercises, lots of lost time.

39/m/190

17:16 as rx'd; pullup sets were broken.

continually interrupted by well meaning people trying to have a conversation during their rest periods. oh well.

45 kb dumbell swings, very weak pullups, 17 minutes flat

38/f/139

15:03

Subbed 20# DB swing and jumping pull ups. Could have gone heavier on the weight, but didn't have anything at home.

Sept 6, 2007
Age - 32, Wt - 200#
WOD: Helen - 3 rounds: run 400m, 21 DB swing 55#, 12 pull-ups
Total - 12:57 (175 HR avg)

Apr 14, 2007
Age - 32, Wt - 215#
WOD: modified Helen: 3 rounds - run 400m, 21 dumbbell swings 55#, 12 6"jumping pull-ups
Total - 14:49 (177 HR avg)

Mar. 9, 2007
Age - 32, Wt - 215#
WOD - modified Helen, 3 rounds: 400m, 21x 55# dumbbell swings, 12 jumping pull-ups
Total - 20:36

Jan. 16, 2007
Age - 31, Wt - 230
WOD - Modified BrandX Pack: 3 rounds 400m (treadmill @ 8mph), 12 jumping pull-ups, 21 40# db swings
Total - 12:20

From Nov 19, 2006
Age - 31, Wt - 230
WOD - BrandX Pack: 3 rounds 400m, 21x 40# offset db swing, 12x jumping pu
Total - 16:05

Oct. 9, 2006
Age - 31, Wt: 235 (23%)
WOD - BrandX Puppy - 3 rounds: 400m, 25# offset db swing x15, jumping PU x9
Total - 16:26

5'10" 220lbs
3 rounds
400 meter run
21 KB Swings 11/2pood(55lbs)
12 pull-ups
time: 10:25

21:34. 35# dumbell,jumping pullups. Last time was 27:23, same modifications. I attribute the improvement as follows: (1) Better at getting in and out of the garage quickly to start the run. (2) Tabata the rounds. (3) I'm actually a bit stronger than last time. Happiness.

13:30
Had to use rings for pull ups

450m runs. 15k dumbell for swings.

13.20mins.

Minute and a half improvement on last time. Onwards and upwards

23/M/162

CFWU subbed PU for push up

"Helen"

Three rounds for time:
Run 500 meters
35 pound dumbbell swing - First time doing swings, wanted to focus on form
12 Pull-ups

25:13.09'

first meeting with Helen, and I already love her ;)

wt. 175
age 31
time:
9:33

13:45

13:45

9:53

40#DB swings
12:40

11:28

14:42 as Rx'd

cfwu 3x10
sub dumbell throws 55lb
sub run 1/3 mi (536m) - stupid gym indoor track
12 pullups
24.01 (compared to 30:16 with 20pullups and .25mi run)

BIG improvement :)

Had to use my medicine ball since I don't have kettlebells or dumbells. 14:34.

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

Accidentally ran 600s instead of 400s (I was guessing that .37 miles is 400 m, but I guessed wrong). Swings with 35# dumbbell, pull-ups at 90# assistance (BW 217). 36:59.

Helen
As Rx'd 8:03 pr by over 1min.

10:42 as rx'd

cfwu 3x's

time 10:10
runs on treadmill at 10.5 mph
1st set unbroken, next two were terrible. Pullups on rings.

34/f/150

16:06

17.5# db swing
125# gravitron

25/f/129#

breakfast: run 47 mins = 6.05 miles

WOD:
35#db swings
kipping pull-ups
time = 11:19
all swing sets unbroken, pull-ups in half sets. did one more round side-by-side w/Jennie to help her finish out. she rocked her first Helen!!! hah!

Jennie
35# db swings
90# assisted pull-ups
time = 18:20

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/148

WOD as rx'd:
(sub'd 55# for 70#)

11:43(pr by 1:11)

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

I guess it should be that I sub'd 70# for the rx'd 55#.

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

46yom 160#
10:24 35 secs slower than last time
Although runs were 425m
Runs 1:42/2:04/2:08
55# DB swings unbroken
pullups kipped unbroken

175#/35/m

8:46 w/50# dumbbell

175#/35/M

8:46 w/50# dumbbell

Jeff- @ home runs outside-54.5# KBS
8:40 (tied pr)

Charity-37# KBS
9:01

21/M/161 lbs.
As rx'd with 55# dumbbell
9:39

Moss

CFWU

Sub'd 45# db swing;
Had to go to assist pu after 1st round;

16:45:94

32 y/o/m @ 185#
First time w/ "Helen"
Didn't have kb or 55# db...sub'd w/ 50# db instead.
Lot harder than I had expected.

10:28

M/31/195

CFWUx2
55# db
9:49
all unbroken

Last: 10:37 (but had to traverse stairs between track and equipment for that)

23 year old male, 180 lbs.

14:45. Helen may be my favorite workout of all the "girls", so I was glad to see her show up!

23/m/180

19:42

Mike: 11:14 (PR) as Rx'd about 1:09 faster then last time

43 m 225

14:53 PR

One month ago 19 mins-now just under 15 mins? Crossfit is too good.

21/m/5"9 165#
3 rounds
bike 1 mile ( i hate running on a tread mill)
21x 55# dumbbell
12 strict pull ups

18 minutes

pre bs with a friend told him to join me in the workout cfwu 3x12 minus pulls did them solo

post 15k2e friend gave em a shot

last time 17minutes
this time 13.5minutes got my run time down

26M
150

ran too far on the first run, so screwed up my time. Everything else as rx'd
13:41

28.f.145

"helen"
35lb dumbell swings, kipping pull-ups (did all 12 each set without breaking!) using the treadmill is burning up time i think...

13:39 - PR (15:01 last time)

then....wanted to keel over...

BW 167 subbed 50lb DB swing Time: 12:30

15:27 w/ rows and 35#DB swings

as req'd 15"30

1:30 slower than last time, but with 55# db instead of 45#.

HS girls had a volleyball game by the time I got to the gym. It was closed, so I went to my parents and ran stairs for close to 30 minutes. And yes, I turned into the chunk punk by the time I finished.

as rx=16:42

58lb on kettle bell instead of 55lb only change. The college track team was practicing so I had to run on outside lane of track. I just didn't have it today either so it was double bad. May be over trained. Due to my new found ability in Muscle Ups I have been training mu's a lot (every other day). Will have to scale it back a bit.

14:48

3 seconds faster than last time

22/m/175#/70 inch

used 35 lb dumbell, .25 mile run and kippping PU

13:13

Day behind.
40#DB
13:12

first helen
wierd gym arrangement so ended up running 536 meters each time and then traveling a bit to dumbbell and then pull up bar. subbed 45 pounds for dumbbell swing.
16:47

first helen

29/m/145

accidentally ran .28 and .26 miles the first two rounds. Then did .24 on last.

25:59 w/ 1 pood kb and 12 jumping pullups

35# dumbell. rest rx 23:41

35# dumbell. rest as rx 23:41

Helen

as rx'd
14:00

12:03, as RXed

My first 400m was pretty strong, but after that everything was quite miserable. About 90s off of my best time, likely due to lack of altitude acclimatization.

CFWU

33/M/6'1" 215

Everything Rx'd except for rnd. 2/3 were jumping p/u's

13'28"

Helen @ home.

Runs approximated
20kg Dumbbell swings
Pullups as Rx'd

12:31

16:50 as Rx'd

12:40 w/ 45 pound weight instead of kettlebell.

As rx'd
12:16; well off pace. No breaks, just a damn slow runner.

All still new. Did not feel I did my best so I'm a little disappointed, but I guess I'm still learning. Used a 55# dumbbell as no heavy kettlebells available at my gym.
14:38 should do better next time. Can push the swings a lot more.

33m205x6'

1st time for this little jewel.

ran 400's on treadmill at 9.5mph

used 55lb db on swings

swings and pu sets were broken.

19:44.

Still a day behind, Filthy 50 tomorrow morn. YEESSSS!

35/180
as rx'd 10:20

34/M/155

14:12

Cindy did
2min walk fast as possible(.13mi.)
15 12.5 db swings
12 assist pullups
13:14

9:44

9:52

previous 16:23 on 070724

Had to use 20 lb dumbbells, all I had...but, ran almost 500 m each round, with hills to compensate...time 17:11...fastest Helen by far for me...

11:45 sub 35# db (one)
street runs, ring pu's broken once
wu=jog 15 minutes, legs very soar from lunges 2 days ago

Three rounds for time:
Run 400 meters (Subbed 2:05 on elliptical)
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)--used 50#, 60 next time. Took some pauses.
12 Pull-ups (second and third sets broken 9-3 and 8-4)

15 minutes

45/m/186/5'11"

as req'd

14:27

as Rx with exception of 400m rowing maching instead of run.
14:10

43yo/m/167lbs

as Rx'd 18:47

Too much walking from place to place in the gym.
Tough workout.

3X
400 meters
45LB. dumbell
12 pullups - jumping on last round.
22:06

12.23 pr
as rx'd

Wod
14:26
(21) 40 LB Dumbell Swings
(12) Pull Ups
400 Meter Run
X 3

As rx-ed in 9:28 (PB for real running, non-treadmill)

Pullups 12, 12, 8/4

Cheers, kempie

as rx'd
at station with Blaine
9:40

38/187/m

11:05....saved p/u to the end.

CFWUx3, BW 127

First Helen with more weight...with 45# 13:35, compare to 9:42 with 35#. By my calculation, I would have had to get 12:47 to equal the effort. My runs were bad b/c of knee pain, pullups good, swings much harder but only broken into two sets each time. Next time, runs better and less rest.

14:56 as rx'd. Almost 2min longer than last time. Been sick for a week. Probably should have taken the day off.

19:40
note to self: elevation training, time increased by 50%

17:41

Substituted L-pullups for regular pullups to work on an area of weakness.

Better late than never....

M/48/190

Subbed 500M rows and scaled KB to 20kg also needed a band on the pull-ups.

15:33

All-in-all a weak performance in my book.

************************ 09/08

14:35

SDS

126lbs 29yo M

11:44
40lbs
AvgHR165
MaxHR176

11:44
29 M

40lbs
AvHR 165
MHR 172

Three rounds for time:
Run 400 meters
21 KB Swings (55# DB)
12 Pull-ups

10:50

Only had a 50# dumbell. 11:07.

-D.

rowing Helen
500m row
21 kb 1 pood
12 kipping pullups

17:26

28 yom, 180 lbs

10:42 as rx'd

M/45/6'/220

CFWU x 3 (less pull ups and squats)

WOD

sub 55 lb dumbbell for kettlebell

12:55

This is the first time my wife joined me for the workout. She scaled the weight, but it was great to do this together.

13:56 (PR)500M rows

previous Helens
20:18 as written
was at 13:41 with 21 swings and 10 pull-ups to go. felt light headed and sat down. not sure i would have been sub 15:00 but it would have been close!

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

pretty tired today as up a lot at work last night. 10:26 used 55lbs. dumbbell. 2nd & 3rd set broken dumbbell swings and pu's.

43/m/166

As Rx

9:17

PR. Running is hard when you are gassed.

35/195lbs
Colorado Springs

9:36 as RX'd

46/m/175

Helen today as Rx'd, 11:05, new PR by around 40 sec. Wahoo!

Skipping Helen w/ 50 double unders v. 400m

18:57 Need work on double unders

35/m/183

about 25 as RX'd

I failed to start my stopwatch, so had to make an educated guestimate.

The last time I attempted Helen, I could hardly make the runs, did the swings with a 16lb bowling ball in a bag, and did jumping P/U! I'm loving the improvement!

12:48

Subbed 55# db for the 1.5 pood kettleball.

Great, another girl to add to the love-hate relationship category. There's something about there only being three rounds that keeps me pushing my limits, instead of pacing as in longer WODs. The combination of running and DB swings is a real burner.

As rx'd: 13:48

did this on saturday

used 60# db's for swings
10.53

used 55# DB swings

10:25

After 5 days off

25/m/186

First crossfit work out ever...helen, wow, as rx in a tough 28.05....cant wait to do more and improve.

CFWU X 3

WOD
10:05

Age 36
BW 187

CFWU 2x15

As Rx'd, 13:03, last time 13:16

Forgot to post my time.
Last time 12:31 with a KB and treadmill.
This time about 14:30 with a DB.
At Ballast Point Park/Gym.
Checked Gmaps Pedometer just now -- run was about 650m. I guess my eye is off.

36 yom. 175

12:04 (treadmill 1/4 mile)
11 secs better than last time.

15:19 treadmill incline: 2, speed: 11

41/163/6'1"
as rx'd
12.06

32 M 175

as Rx'd

16:22

first time Helen

38/M/190
Did a few days late
WOD as Rx'd
All sets unbroken except for pullups
12:38

50# dumbell, heaviest one i had

12:15

400m run
21 KB 14 kg
12 JPU

10:05

I6 - 13:16 w/40lb DB (closest available)
Mrs. I6 - 11:44 35lb KB Niiiiiiiicce!

30/M/200

Bike to gym

CFWU x 1

"Helen"

Subbed 400m row

11:54

Post: half of "Filthy Fifty"

15:24 last score
Old Pr 11:52
NEW PR 10:44

9:00

3 rounds:
1 lap around park
12 swingset pullup
21 55# KB swing

subbed 17kg for KBS

12.49

(time includes moving upstairs/downstairs)

as rx'd 14:55

Age 51/BW 245# "HELEN on a boat" subbed 500 meter row for runs and single arm DB swings @ 25#, pullups jumped (19:59)

bwt: 165

cfwu X3

WOD as Rx'd
Time: 10:10

Last time: 13 flat

I Heart Crossfit.com

--

Runs on mill. All sets broken.

~26:00

--

21/M/200

Helen: 14:07

Note: sub'd underhand wall ball toss for KB swings, no access to KBs or DBs

This is a first post for me, even though I've been CFing for several months. Since I'm pretty sure I'd eventually like to make CF my job, I thought I should start really being a part of the community.

3 rounds of
400 meter run outside
15 lb dumbell swings x 21
15 pullups full/reduced (7/8, 6/9, 4/11)
time: 21:16:68

24:00

12:18 using 50 lb dumbells. Not sure of the run distance

13:14 w/ 20kg KB.

A few seconds off my best time with a 24kg, last year. But this was in the dark, and I also had to share the pullup bar.

Did on 9/1 with some newb's in a park. 11:55, about a minute slower than pr. $hit.

16:34

13:00

12:45

9:42 as rxd
10:09 last time

070723

at the gym

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

22:55

070906

At home
swing 30# DB with another 5# ankle weight strapped on, 33 reps

18:20

35lb DB 33 reps 18:20

32/M/5'9"/198

(used 1% grade on treadmill)
15:03 PR

better by over 2:00 from last time!

34/F/5'3"/145

20 lb db swings
55 lb assist on pullups

16:27

250 jump ropes substituted for 400m run. The rest as written:
31:50

Goal = <30:00

20:39

50lb db
Jumping Pullups

M/31/6'2"/73kg

Running late for work so I had to stop at 2 rounds. Still a very decent workout. Subbed dumbbell swings for kettlebell swings.

run 400 meters
dumbbell swings x21 (15kg)
12 pull-ups

time: 13 mins

M/46 180

19:46 w/35 lbs dumbbell

Used 55# dumbell
Gravitron with minimum assistance.
16 minutes.

Tim on FOB Warhorse
12:55 (1 set with 55 lb dumbell and 2 with 50). Xfit ladies make it look easy.

Injured / subbed front raises with 15lbs / pull-ups ok

27/M/160#/5'9" As rx'd: 10:30

4:17 as rx'd!

Oh all right - 11:52. Went up to 1.5 pood kb this time from 1 pood last time - 1st time doing as rx'd.

12 Assisted Pullups
45 lbs kettle ball
400M Run

11 Min

m/40/172

14:54 as rx'd

pr by 3 minutes over scaled version last time.
K-stack swings were broken, and tough.

400m Run
55 lbs Dumbbell
Assisted Pull-up (1/2 BodyWeight)

21:00 min - Had to wait a couple times...going to do early morning workouts so I don't have to wait!!

23/m/178
7:49

1 pood, otherwise as rx'd
Pull-ups all deadhang
17:35
Then 215x15 squats

nolan: 8:44
chris: 11:35

nolan: 8:44
chris: 11:35

46/215/6'0
45#db
14:13
Brad

15:30

Subbed 16kg KB for swings
Pullups were broken up into 4/4/4