hah, this should be much more fun after those 3 previous workouts.

hahaha, love the beer promo. I noticed he was drinking it while the wife did the workout....

How many times have I heard that "Only one more round!" A future director in the making!

Here we go again!

Yeah...Right

Coors Light....the OFFICIAL beer of Crossfit...HAHA faaantastic.

Thats impressive Eagle, it got posted for tomorrow and you did it in the first 26 minutes it was up lol.

I so love swings! Can't wait for tomorrow!

Those kids are gonna be athletic beasts by the time they hit high school... i feel sorry for whoever they play. I loved the "only one more round!" lol, cute kids :)

Great video today. It's hard to explain the constant inspiration i get from this site and this community.

The Eagle - what is your 4:18 referring to? You did 1200m, 63 KB swings, and 36 pull-ups in 4:18?

So you basically did 3x53 sec 400m, 63 1 sec KB swings, and 36 pull-ups of 1 sec each with 0 transition time.

Truly amazing, I want to see that video next!

So for the real people - please remember to post to http://www.logsitall.com

Cute video, that kids got a damn good throw!

This ones gonna be fuuuun.

Awesome job Mason! What's with the Coors Light spot?

Only 2 weeks into Crossfit and love it...can anyone tell me what "1 1/2 pood" means in relation to the kettleball?

that kid rocks bleed and go!
nothing feels better on bloody hands than a silver bullet

Nothin' against product placements, but I just don't associate Crossfit with anything "light".

Uh. I noticed he said that Crossfit's official beer was Coors Light. But, it seems to me that the lady in the video was drinking Fat Tire. Couldn't see the logo, but it sure looked like one. Where's the loyalty? I'll take my Coors Light with two olives please.

Thanks to everyone who came to Flagstaff for the Cert this weekend, special thanks to all the trainers and CrossFit HQ staff and most especially thanks to Greg and Lauren.

Lisa and I had a great time, thought it was a killer Cert, loved having everyone at our gym, and as always learned a ton!

I am with Angry G on his assessment of the Eagle "as Rx'd" WOD in 4:18. My last Helen as rx'd was 10:02 with about 10-15 sec rest between exercises. I too would like to see the video of that WOD... I guess everyone's DNA is not all created equal...

Jamie,
That's the best video you've ever made!!
Now...we just need Jake and Mason to square off. Jake's got him at 4:45! :-)
P.S. Jake's mouth looks just like Mason's. Got both teeth knocked out this weekend at soccer.

#3 the eagle

dude, it's three rounds. three.

As Rx'd

12:19 (2 minute improvement over last time.)

For the record, I did this on saturday due to lack of time for Murph. I'll have to find something else to do tomorrow I guess.

Chris,
Maybe more than you want to know about an arcane Russian system of weights - http://en.wikipedia.org/wiki/Pood

Chris,
Maybe more than you want to know about an arcane Russian system of weights - http://en.wikipedia.org/wiki/Pood

Is it okay to use an assisted pull up machine to help get the reps done?

cool stuff...cool folks. Good WODS both of you.

Thank you Coach and team for a great cert expereince. Thank you Lisa, Mike and all the members of Crossfit Flagstaff for making us feel right at home.

What's a good sub for the swings?

Here we go!

34yo male 195lb

did this one last week at the Mesa cert. time 1100 flat.

I missed Mary so will pull the ol' WOD switch-a-roo.

Comments #3,4,9,20,15. et al-

Seriously, guys? I mean, really? If I posted a 1:30 time for fran, or a 10:00 time for Murph, with no supporting evidence, you're telling me that you would challenge me for the WR, on the postings? Really? With all the mental smoking we do on days off around here (and I have seen both of you post on Geopolitics, world order, momentus econimics and such), and you can't decipher a BS time or post from the real? I have to believe that you understand that A)- that must have been a mistake or B)- that is complete and utter BS or C) someone (namely the poster) doesn't understand the workout.

Unless A, B, or C is your honest expectation, i have to believe that D)- you two are taking a 4:18 "Helen" to be a real post, faster than OPT, APT, Greg A, et al, and, consequently, I believe that E)- you two are not "smart" or "knowledgeable". I understand keeping things honest, but come on. Do your workout, post your times, and congratulate or DISREGARD when appropriate. Jeez.

that was the best CrossFit WOD video ever. I totaly plan to steal it and show Mason kickin' box jump butt any time my fellow firemen complain about a WOD being too hard. I will also use it(with great success I have a feeling) to demonstrate to the "Administative Powers That Be" -read Chief Officers- the simply beauty of CF's scaleabilty.

Personally, I plan to totally forget the 2-for-1's in the beginning!!

'Colin is still going' - haha that one made my day :o)
Also 4 kg KB is nice :o)

Does the "three rounds for time" directive include seeing how fast one is to do the 12 pull ups as well? (I am referring to the October 15 workout).

What is a "pood" (as in "1 1/2 pood kettlebell")?

Used 36# kettlebell

21:16

Haven't done a XFit work out in a year... I'm working my way back in.

comment #33 What is a "pood" (there is a lot of info in the FAQ's, which is where this came from)

1.9. What's a "pood?"

Russian measure used for kettlebells; common ones: 1 pood =36 lbs; 1.5 pood = 54 lbs; 2 pood = 72 lbs. Approx db equivalents are 35, 55, 70

Danny -
a pood is a russian unit of massused for russian kettlebell. it gets rounded to 16kg.

so i want to slim down not bulk up...if i decrease the weight on the dumbbell swing significantly but increase the reps will that help? i dont want more manly arms than i've already got =/

Sarah, have you laken a look at the video of today? have you seen the arms of that lady? She does every workout as posted. You will NOT get manly arms using the weight as stated. However, when just starting it is recomended to scale the workout to your own abilities.
take care, train smart and have fun,
Johan

#37 sarah...hoo boy, i feel like there's a lot to disentangle in your comment. 1) just to be clear, the WODs are scaled for a generic male of about 175lbs. 1 1/2 pood is a little less than a third that weight, so for the KB swing, pick something appropriate--say, for a 120lbs woman, 35lbs or so. 2) KB swings are not an "arm" exercise, per se. yeah, you're hanging on to the weight, but the weight is propelled by a powerful thrust of the hips. 3) forget what you may have heard about "low weights, high reps" causing muscles to "lengthen and tone." do the work as prescribed, with as much intensity as you can muster, and you'll get leaner, more defined--that is, if you're also strict about your diet. more importantly, you'll get *stronger*. there's a reason you're doing crossfit and not pilates, right?

dag, caught in the spam filter :(

btw: Lovely video.
Start wit 3-2-1-go and just before the end: one more round. Love it.
ps: the wmv link did not work for me

24/m/185/5'9"

as Rx'd
11:48(dropped 22 seconds from last time!)

viva la revolution!
CrossFit Hohenfels

Great video! Glad to see the family involved with crossfit. My 6mth old is out there with mommy and daddy everyday. She stares at us like we are nuts but deep down she knows she will be joining us very very soon!.

Proud NAU alumn (2003).

The best part of that video is when he just wipes the blood off his leg! and the 25 yd football toss. Thank Great

Sorry, a day late on the post. Lots of posts on the science and pop-science of global warming. If anyone is interested, follow the link below to get a hopefully thought provoking compilation of scholarly science on the subject.
http://www.astronomynotes.com/solarsys/s11b.htm

13:37

20:23
Subbed 20 kg DB (wife using the remaining plates needed to make it 25).

My first Helen with real (kipping) pull-ups, which is very cool. Had to mix the grips from midway through the second round though.

My running (the first in a long time) sucks, and I took a couple of sneaky breaks to spot form for Herself - which is really just an excuse - but I was on my back at the end of it and that's what counts right? :)

23/m/145

used 45lb DBs for the swings.

12:13

M/28y/

15:48

Used 27,5 kg db for the swings

32/m/6'/190

9:02 (on treadmill)

55lb db's

Great video Tony.

11:02, scaled swings to 35 lbs, still nursing hurt back.

NN NN NN

36m/5'10/192

pullups broken and jumping

14:10
improved 20 seconds over last workout. Still to heavy for pullups..need to eat cleaner to drop lbs.

14.50
subbed rows for running

10:35 (PR) with 35# kettlestack

11:37 (PR by 58 seconds) with 25 kg KB swings

First workout back from doing the Performance Menu mass gain program.

Sub'd 500m rows, 55# DB

16:12

ANY ADVICE ON THIS WOULD BE APPRICIATED.

I will try and get to the point here quickly. When I do ring dips i get wicked tendonitis in my left elbow. It does not happen when I do regular dips. I have been pushing through the pain for almost 3 months now, and it just flares up worse each time.

My question;
Does anyone else experience this? And is this a common complaint due to incorrect form that needs to be adjusted or tweaked?

Thank you in advance everyone for your help!

"Helen" this afternoon!

"Train Hard and Push Through.."

LOL The Eagle

Sarah-Manly arms are usually only found on men because they have they have the manly hormone: testosterone.

Women don't have nearly the same amount of the hormone, so their muscles stay relatively smaller. Manly arms on a woman is an indicator that the woman is taking hormones and/or steriods. Modern women's magazines that are supposed to empower women have brainwashed women into believing weakness and vanity are virtues instead of sins.

The excuse of not wanting to work out for fear of looking too manly is what is known as a cop out. Work hard, get results. Shy away from the work and you will always live with a weak and underachieving version of yourself that will never know of what you are truly capable.

46/M/160

11:21 (treadmill)

I would like to see a video of #5's 4:18 "Helen."
Is that even possible?

Sarah
BTW - I'm quite sure your arms are beautiful and far from "manly" and if someone told you that they are, then you should punch them in the nutz.

BW: 169
"Helen"
As Rx'd
Did 400's on treadmill @ 0% incline; 11-12 mph
Everything unbroken
Time: 8:33

Thanks Angry G for figuring out the time for each movement. Frankly, that is a bogus time for "Helen."

27/6'2"/207

As Rx'd w/ a retarded treadmill that would only go to 9.0-9.1mph and smelled like burning rubber.

12:34

282.5#/44 yom

Back after some time off to recover...

subbed jumping pull ups

14:09

last time 12:09

30/5'7"/185
as rx'd
13:46
Any posters attend crossfit south brooklyn?

M/1.72M/62.5kg

12:24

subbed 400m c2 level 5
used 40lbs DB

Played catch up with Linda yesterday, and today my lower back is in agony. Modified to:

Three rounds for time:
Row 400 meters
21 Thrusters, 20 kg
12 Pull-ups

14:16

Two flights of stairs + 50ish m to the c2, I think I spend 4-5 minutes getting to and from that.

35/m/70"/180
13:51
subbed 55lb dumbbell

M 48 70" 180

"Helen"

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

11:10
-----------------------------
Compare to 070723

12:38

23m/190
as Rx'd 14:36, previous was 15:00

as rx'd 11:10

2 min. improvement from last time.
This is my first time posting. It's nice to finally join in on the fun.

I just had our Marine Officer training program do "Murph." I know it's a couple of days late, but we didn't have PT until today. I came in at 41:16 - I'll try harder to convince them to let us use weight next time. That second mile felt like donkey. Hooyah, LT Murphy.

just wanted to thank josh, keith, jacinto, hari and the other members at crossfit nyc for a warm welcome and great wod on saturday. learned proper pistol form (still needed pole for support), attempted to "rip my shirt off" in muscle ups and made me realize the importance of tying the drawstring in my shorts when doing buddy hspu! cheers, all!

15:00, with subs because of (temporary!) weakness and being in the Hyatt fitness room, not a regular gym (also temporary). 15 lb. dumbell swings, lat pulldowns, jump rope for running. Plus ab work & 30 min. speedwork on treadmill.

I'm really enjoying this website, and all the helpful and entertaining info here! Thanks to those who made it happen!

Sarah: Don't worry about "manly" arms. As the other posters said, sincce you're not a man, (and not taking T) it won't happen. You will have fabulous, strong, muscular feminine arms, which is absolutely gorgeous and attractive. The world has enough Lite Slim Things, a woman who looks strong is unique an beautiful because of this. Guys who protest about naturally muscular women have issues.

Best of luck to you!

ok, one more and then I'll stop hogging the comments...

That is the CUTEST video. A happy family, staying fit together. :)

10:40 as RX'd ... probably spent 30-40 seconds "waiting" for folks to finish on the pullup bar, which is my way of saying I was smoked and was trying not to throw-up. Good times.

im subbing the run for 1.5 minutes, give or take, on the eliptical. i know thats not the same, but im gonna sprint like all getout. id like to run outside by its russia, so its snowing like mad and the proprietors of the gym think im a little nuts already. so if during peak business hours i keep running in and out of the door (its a karate school) covered in sweat and snow, i think my days are numbered. also it would slow me down. im theorizing that whatever intensity i lose on the elyptical will at least be more difficult in terms of resistance on my quads, and the intensity i lose in that part will carry over to extra energy for the swings, which i will thus knock out that much faster. any opinions on good subs for running. i really cant incorporate it into these workouts anymore.

my partner in holy matrimony (the spam filter doent let me use a simpler word) doesnt have a gym membership, so im having her do 200 jumpropes, 16kg swing, and 12 (each arm) bent rows. best subs i could think of. if anyone sees this before i hit the gym id appreciate it.

thanks guys, hope to be posting more regularly. r

Hello CrossFit boys and girls...

After several months of being absent from this fabulous website, I'm back on a more independent schedule and can rejoin the ranks amongst you fitness beasts!! Although, I have noticed another Joey D posting a comment in the daily WODs. Hmm... either way, I'm glad to be back!

Today:

Warm up with 1.5 mile jog

WOD as rx'd w/ kettlebell!
Time: 12:24

Room for improvement but I was happy as there were no "big" pauses between exercises!

WOD w/60 lbs dumbbell 18:07

I am going to do this one Tuesday afternoon, and attempt to get caught up. Have to do dumbell swings as it is hard to get a kettlebell sent out here.

Sweet video! My head hurts right now from having too many of those werewolf killers last night.

As Rx'd using 45lb dumbells

12:28

2 mins faster than last time

my first WOD!

ROTC PT for warmup
sub. 35-45-35# plates for kettlebell
6-8-10 pullups

Time: 16:07 (kept running into people I had to greet at the gym)

37/M/185

14:21 With 45# db

bw 170

10:10 as rx'd

27/M/165

13:37
55# DB
as RX'd

Another great video, Mason kicks butt and throws a mean spiral.

In other news, Coors light isn't real beer and it isn't physically possible to do Helen in 4:18...

#32 AMLove21

gosh i was just having some fun with the eagle and his rediculous claim of a 4:18 Helen which is why i told him it's supposed to be 3 rounds but you seem genuinely upset. the answer to your question about a claim of a 10 minute Murph would be YES. i would question that. jeez!

bw: 192

Subbed 400m elliptical, 55# db.

10:13. A PR by almost a minute. Will be interesting to see how it compares once I can run again.

Anyone know anything about "Kettlestack" adjustable kettlebells? I'm looking to buy a few sets of kettlebells but so far they look very expensive. The Kettlestack set looks affordable but I'm skeptical about the quality and stability.

Mason has a real furture career--either as a cameraman or a beer salesman! Very funny~!

CC - I have a kettlestack. It works OK but it is certainly not as good as a kettlebell. What you are buying is just the handle and the connection mechanism. I already had some small Iron weights that I use with it. It is certainly more economical than trying to buy kettlebells especially with the shipping but the Kettlestack handle is not cheap either and they also charged quite a bit for shipping. I bought a medium which can handle up to 85#. I like that I can change out the weights easily. I leave it at my gym for anyone to use and have had no issues with its quality. Good luck and hope this helps.

Mike

#32
sounds like somebody has a case of the Mondays.

M/49/162
Today is my rest day and oh how I need it. Legs are still sore from one legged squats. Yesterday like a fool I tryed to get a better run time for a mile & a half with sore legs. Not smart. 10:35 is the time I want to beat. Might be pushing myself a little to hard.

Mark
As rx'd 11:53. 15 seconds better than last time. Cute vid!! Last set.

28/m/210

as rx'd: 9:41.

(Improve :29)

Forgot to time myself.......

What a great video. I guess Coors is low carb!

That video was great...I can't wait for my eight week old to start working out with me! I've already got her doing squats..
Ya know I would have thought for sure that my legs would be the most worn out after the love fest from the past couple of days, I even did leg drills yesterday with my MMA crew and 568 squats with 'Murph' instead of 300 ( I just wanted to see how many I could do), but NO its not my legs that are bothering me it's my biceps! I could barely bend my arms to wash my hair this morning and holding my daughter for her five o'clock feeding was like a crossfit workout within itself.... looking forward to this one... KB drills are my fav.... JUGGLE on POEPLE!!

34yo male 195lb

re:#31

Mary, subbed 10 ring push ups for hspu.

6 rounds + ring push ups, and pistols.

great video, I laughed when the little guy misses the box jump.

9:57 New PR by 20 sec.

with runs outside, 55lbs DB, fingers interlocked, not wrapped over the end, it saved my grip for the pullups

#97 - Mike

Are the kettlestacks secure and stable? I'd rather pay the extra money than having to be concerned with weights coming loose during exercise. I used stackable dumbells when I was a kid and no matter how tight I applied the clamp, they still felt shaky.
Having use the Kettlestack, would you recommend it?
Would I be able to use any standard sized free weight or is there a specific type that is compatible.
Sorry for all the questions but very thankful for the feedback.

M/22/6'1"/185
As Rx'ed = 7:48.
Friggin smoked but decided to do Jonesworthy because I'm an idiot. 16:58. Yeah, sometimes I make bad decisions.
PS. Isn't that how kids used to be, back in the days when it was ok to drink out of the hose. I miss that

Don't know about the kettlestack, but I say get the actual KB's. If you want it just for CF, just get a 1.5 pood, it's really not that expensive for one. Just my 2 cents.

BW 175

as rx'd

8:20

17:00 first timer...good stuff.

12:16 as RX'd. Last PR was 12:30. Grip is keeping me from a better time.

31/F/158/68"

15:34

subs: 1 pood, jumping/kipping pullups

1:13 faster than my last Helen on 9/23/07. this is my favorite CF workout! anyone else find it so much easier to push themselves today after such a difficult cycle last week?

its a beautiful day here in the mid-atlantic, i am off and i plan to take advantage of it! enjoy your day everyone!

ck

p.s. great video and what a throw! and IMHO, i'd rather a yuengling than a Coors Light any day! neither one being zone friendly, though... ;-)

I'm going to use the 2 pood and see what my time is, I'm hoping for a sub 10. My last time was 8.20 as rxd so I think I can do it!

I was hoping to see Helen again soon :)

"Coors light, the official beer of CF" haha

10:35 (First time ever doing Helen) . Did this last week as a sub WOD.

Tony B. Great video. I would argue that Bud Light is the official Beer, but I think we would agree that Mich Ultra is not. However, as long as it is cold that is a good start.

As far as the time on # 5...wel, we all have to live with ourselves.

Cool vid. That kid didn't even slow down when he scrubbed on the box. His first Crossfit scar posted for the whole community to see.

as rxed 8:01(pr)last time 8:19, really wanted sub 8.
3rd run needs a lot of work

CC:
Yes they are stable the weights are held together by huge bolts and has never come loose as a matter of fact I have not had to tighten once I had it set up it staeyed together as a tight unit and the weights do not even rotate they are held in place. I would recommend especially if budget is a concern. If budget is not an issue I would get actaul kettlebells, but don't get me wrong the kettlestack is a really good alternative. When you say standard size weights do you mean olympic weights? I use Iron Weights that have about a 1" diameter hole and these work great and can be found at any sporting goods store. They say that the stack can handle olymic weights but I do not see how that would work. One thing to note you only get one handle when ordering. I wrongly assumed I was going to get a pair so be prepared on that note. Also, send me an email by selecting on the mhlane under this post if you need any additional information I will be happy to provide.

Mike

Bone- Nah man.. I believe you'ld get your ass kicked for saying something like that.

#106
Kettlebell stack vs Kettlebell..... I've used both I defiantly prefer the Kettlebell as opposed to the stack. However, Ironmind has a kettlebell handle that is really nice http://www6.mailordercentral.com/ironmind/prodinfo.asp?number=1275
If i where going to get a handle/stack I would go with this one, and remember the key is to get the weighs evenly stacked. But if your like me you'll eventually want to juggle the thing and handle just isn't really made for it.... Over all I would go with the kettlebell.... I love mine and have even named them...hahaha (which my w1fe finds strange)...
JUGGLE on PEOPLE!

CFWU
subbed 500m row for run
16:46

CC - Check out the kettlestack website as well. Their customer service is really great and I've been really happy with my kettlestack. If you will only be using one weight, it's not too much more expensive to get a real kettlebell. If you think you'll be switching weights, then the kettlestack is a good alternative to buying multiple kettlebells. There are some discussions on the message board about kettlestacks (some for, some against) if you want to read more opinions.

DJ get off the internet I need you to prioritize your TPS reports.

What a good looking group in the pic.

Great cert at alititude this weekend. Thanks to all for making it memorable.

28/f/108

9:25

runs on TM (as usual lost time waiting for the thing to start up each round)
35# db for swings
kipping pull-ups

pre: mod CFWUx1
post: fighting off pukie

Bone- Did you get the memo about the cover sheets? Ummm, I'll go ahead and see that you get another copy of it.

I'm feeling those Wearwolf killers too.

m/26/165lbs

subbed 400m row for run and used 16kg kettlebell.

12:05

#39, Sarah,writes,

"so i want to slim down not bulk up...if i decrease the weight on the dumbbell swing significantly but increase the reps will that help? i dont want more manly arms than i've already got"

Here is a picture of Jolie Gentry, who placed first among the women at this year's CrossFit Games. Enough said.

http://www.crossfit.com/mt-archive2/002851.html

as rx'd

9:10

great work nadia! i just gotta break 10 on this thing today. you guys in the 7s and 8s, freakin outstanding. the bar has been set.

Did 40 pound dumbbell swings.

about 18 minutes

12:08...with rowing

As a father of an 18mo old, that is the type of parents this world needs. No video games and fruit loops in the morning. Just a dose of CROSSFIT!

31/m/190

15:30 as rx'd (don't get to write that very often!)

Third WOD ever. 'Tthought this was going to be easy when I saw it pop up. Almost died during and after it.

m/21/162lbs
13:25 as Rx'd
2 flights of stairs and a weight room between the track and the PU's/KB swings.

I am humbled.

did with subs

eliptical machine for 2 minutes sprinting or pushing as hard as possible
25 dumbbell swings at 20 kilograms (my gym doesnt have a 25 kg dumbbell except the adjustable one and it rattles apart on swings)
12 pullups

time (including 6 mandatory minutes on the eliptical total [would have been a minute less if it was real running]) was 12 minutes

dg

I have to think that Pabst Blue Ribbon is the official beer. Or homemade meade.

people are right. i knew it would suck cause its a girl workout, but wow. its deceiving, im like "i can do that" but it really allows you to keep moving which ups the puke factor.

guess im preaching to the quire. but thats what these things are for.

nothing better than crossfit on a snowy moscow night
peace out from mother russia

61/m/179/6'

CFWU x 3 ( -pu's)

1st "Helen"
3 rds:
400m
21 (sub 35#) db swing
12 pu

15:36

32 m 190

1 min. 13 sec. as rx'd!

(LOL! Just thought that I would try and beat the ficticious 4:18! LOL!)

9:55 as RX'D, for real !

Great job everyone! #5, The Eagle, shake it off, everyone makes mistakes!

"Train Hard and Push Through.."

m/33/170

Subbed 45# dumbbell.

20:30

I'm very slow on pullups, since I haven't even tried to kip yet.

Bwt: 133

As Rx'd with 20lb. vest

9:33

19:35 1/3mile run, 50# dumbell, craptacular pullup machine bar.

14:39 as Rx'd on treadmill so time added to get up to speed

#5

3/10 on your troll attempt

40y/o M
75" 202#
"Helen" w/ 24Kg kb
9:29

WU .5 mi. walk on treadmill and 35# DB KB swings
WOD
14:38
w/ 55# db
as rx'd

19:00

Will hit this later in the afternoon.

Have a quick question that can be responded to offline.

What is the effectiveness of the program when you don't follow the normal cycle of 3 days on 1 day off? I am trying to get my wife into Crossfit but there probably is no way for her to get to the gym on that schedule until both of my kids are in school. She would also just be starting out. Any thoughts, experience, ideas would be greatly appreciated. Is every other day the best approach? Thanks

30/M/158

9:52 (.25 mile runs on treadmill / 55lb dumbell)

CFWUx2 -pu

subbed 35lb db swings
gravitron -34lb

12:02

#77 Kevin
Thanks so much for stopping in to play with us. Please come back and visit again the next time you get east. Much fun was had by all.

46 / 171

14:16 as rx'd, way off my PR

runs on the treadmill at 1%
felt like I had a 20# pack on

don't forget to add your workouts to logsitall.com

J the Bear #60

Elbow tendonitis is usually of 2 types-lateral epicondylitis (aka tennis elbow) when the pain is on the outer side, and medial epicondylitis when the pain is on the inside. The Mayo Clinic website provides great advice on this.
If you are under 30 and an elite athlete, ignore the rest of my post: but otherwise read on. I have struggled with deteriorating tennis elbow for several months. It started only with pull ups but spread to hurt during most types of arm excercises, particularly those with any gripping. I have had to back way off on these and I wish I hadn't ignored the warning signs.
The best treatment is to stop the activity that causes the pain, at least until it stops hurting, and then build back up gradually. Unless a trainer can fix a technical problem for you, I would consider doing no ring dips, or very few, particularly if you are over 40 as injuries heal more slowly in the mature athlete. Epicondylitis can become chronic: in most studies 20% of subjects still have pain after one year of treatment. It is a repetitive stress disorder, so that working thru the pain is probably not a good idea.

Not to start another flame war but ... Coors Light? As a Coloradoan I can safely say that that is the absolute worst beer brewed in CO, with the possible exception of Coors regular!(I would say the world but I have not made it through all the world's beers yet) If CF needs an official beer try Fat tire, or Breckenridge IPA (yum!), or any or the hundreds of great microbrews coming out of the state, anything but Coors! Otherwise very cool video, I'm sure the parents are looking at an NFL franchise player in their future! Off to do Helen!

36 / 185

13:28

Since I have a 45lb bell I swung it 26 x/rd to make up for the weight difference.
Ran the 400s outside.

i can't run :-( stupid foot injury
... sadness

subbed a 25lb. dumbbell for KB swings....

20:10 well that sucks. But a whole minute off the last time I did it, so woo!

17:15 as rx'd. I feel out of shape.

as rx'd with crossfit swing 9:07 a little off my best!

Wicked wicked wicked cool!!!!

My 13yr old had his first 'skills' day this saturday:

Deads
Air Squats
Press
Row

He was so completely jazzed beyond belief that i think the greatest DOMS he will experience is his cheek muscles from smiling!!

He then clocked dad through a solid-weight 'Bear' at 9:05, almost five minutes below my first shot at it back when.

Thanks, coach, thank you all. You bring my family such power and joy it's hard to express.

cheers,

Chef

PS: he's 13 and is 5'10" and wearing my shoes already. Watch out CrossFit games: there is a Viking chef comin' your way.

36/m/210

As rx'd 16:51
last time 16:40

27/245/78"

Last time: 12:47

today as Rx'ed
11:48

Pukie was creeping...

Happy with today's work, back is getting tight already

A HUGE thank you to Lisa and Mike and all of the staff at CrossFit Flagstaff for the awesome, if not at time humbling and painful, Certification this weekend. JT, Nate and myself had a ten hour drive back to Colorado shaking our heads in amazement at what we had just experienced.
Coach, sometimes David Letterman, Colin Powell, Sigmund Freud but mostly Coach Glassman; your information you share is skillfully transcendent.
Nicole, the paragon of CrossFit, thank you so much for showing us all what can happen with hard work, dedication, passion and ardor.
To all the trainers who's spirit is evident in their sincere desire to make us all better... you are champions.
And to all of the other classmates, we only hope that you are sharing the pain that we are feeling and wearing it as a badge of honor.

Best Wishes and to your health and fitness,
JT - Nate - Mark

wu: 3x 15 sit ups, extensions, squats, samsons.

3x's for time:
1/4 mile sprint
21 barbell swings 17.5 lbs.
12 pullup's (40 assist)
17 minutes
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

WU: 500m row and CFWUx3 w/some bar muscleups on gravitron and a couple turkish get-ups w/25lbs

WOD: 14:34 (PR) runs on treadmill.

Compared to 9/6/07 this is 4 seconds short of NINE minutes faster! I am really happy with my progress in only a few months of CF. Can't wait to see where I am in a year! Hopefully next year I can go to a Level 1 cert too - always wanted to see CA besides the "oasis" that is Ft Irwin haha

Thanks!

as Rx'd: 11:25
400 m on treadmill with 55# dumbell swings
40/M/160#

"Helen" as rx'd 12:06.

Last time it took 13:43, so quite an improvement.
Still struggeling with the last pullups..

- OlliS

B- as rx'd 10:53
K- w/ 1 pood and band assisted pullups 16:21

As Rx'd (with 55lb dumbbell).

:12::25::20

(Last time -- :13::02::73/Time before -- :13::14::08)

Loved the video! On my way to do the workout right now.

rx'd
12:08

First CF workout of my life; I enjoyed it.
As rx'd: 14:24
Not great but hey, its my first CF workout.
Come from powerlifting background, so I am excited about the synergy of some familiar exercises with killer routines. Great website!

26/M/69"/190#

31/m/214/6'5"

sub 60 lb dumbell

14:26

Time for some pain!!! :)

www.angrydalty.com/crossfit.htm

34/M/170

as rx'd 11:44

36 yom, 170
10:52 PR
1+12 mins better!
(treadmill, 1/4 mile)

my female spouse [friggin spam filter] did it with subs because we did it at home:

200 jump rope
21 16 kg kettle bell swings
six [each arm] bent row

three times for a time of 14.38
dg

15:05

M,39,175

as rx'd: 11:01

Eagle...let's see some video.

7:10...possibly as Rx'ed. My last time was 7:34 but I need to measure the area I run and make sure it's exactly 400m. My guess is it's about 350m.

Damon

18:13.1

26/m/170
pre: CFWUx2 sans pullups

18:00
Runs on Treadmill
45#, 40#, 35#......right shoulder was feeling strange(tingle), so I backed off a little
strict pullups

as rx'ed 10:27
last time 11:02
getting better.

27m 6'1 205
:10::38 as rxd
runs on the treadmill

34/M/77kg

As Rx'd:

14 min 15 sec

did CFWU x 2 rounds sub'd OHS for Pistols & Pull Ups HSPU ups.

First time helen:
Time: 14.52

2nd time Helen
Time: 13.13

This time Helen:
Time: 11.36

New PR

But I wanted it under 10..I guess I've got to train harder..

16:59
Used 30# dumbbell

Anyone else think they run slower on a treadmill then outside?

1 pood CF swing 9:40, 3 sec. off my best.

Helen, how do I love thee? Let me count the ways:
3...2...1...GO!

23 y.o. male, 180 lbs.
As rx'ed, 12:11 (PR). Can't wait to see what heavy lifting we get to do tomorrow.

39/m/210

Run .25 mi (treadmill)
35# db x 21 swings (weight scaled 60%)
8 Pull-ups (reps scaled 60%)

12:46

boy eagle must be some super human dude.

37/m/170

as Rx'd: 18:10

32/m/165

as Rx'd: 13:44

bw 70 kg

13.5kmh 1% incline treadmill,
20kg db american swings (last set broken)
kipping pullups (8/4,7/5,5/4/3)

11:30 sec

Love the video, wife and kid do a workout, while husband stands around drinking beer...

8:54 (PR) as rx'd

bw 70 kg

13.5kmh 1% incline treadmill,
20kg db american swings (last set broken)
kipping pullups (8/4,7/5,5/4/3)

11:30 sec

Love the video, rest of the family does all the work , while husband stands around drinking beer...

First WOD without stopping since starting CF a month ago!

Helen
as rx'd 11:29

I'm a beginner at crossfit, this was my first attempt.

Exchanged running for cycling because of knee problems and scaled down.

4 rounds (had energy left) of:
800m cycle
10 reps 25 pound dumbbell
4 reps pullup
time: 20.00 (~)

24 yom 200#

I love KB swings.

time: 9:14

25/m/89kg

Scaled up to 32kg all swings CF standard.

Time 9:37

Broke the swings into 11 and 10 for each set and the pull-ups into 2x6 the final run felt horrenous as the pump in the forearms off pulling the bell down and quickly reversing meant that I literally had no swing in the arms.

My last Helen was with 25kg KB and with a time of 8.20. -

Note to self: never felt so much pain after a workout, it felt like immediate DOMS and probably rhadbo.

Now that it's over i'm looking forward to next time!

The video today was very cute!

Kegger-
Good to see you posting again.

#162 Chef-
Our 13 year old son is 5' 10" also, and wears a size 13 1/2 shoe, he recently weighed in at 180, but is solid (except for maybe 5 extra lbs). He has been taking 2 gym classes a day in his school, so opted to not continue CF for a while. Our 15 year old daughter is continuing since she has no gym class in her school. I make a point to tell the kids what other kids are doing in CF when I know of it. They like knowing that other kids are here too, so I will pass on about your son to them. The CF Kids website is cool too.

WU-
50 sit ups, 50 good mornings (got dizzy and fell over once :-)), 25 push ups (on knees)

50% Week
WOD w/ subs (3 rounds)-
Row 400 m
12 swings, 1 pood Kbell
6 jumping chins
Time- 10:50

The swings felt good. Knee still stiff and swollen, so I'm taking it easy this week and babying it.

Kate

Great video--future film maker at work--LOL!

CFWU x3 (10 reps, - pull-ups, + push-ups)

3 rounds for time of:
Run 400m (200 m measured from pull-up bars on track and back = 400 m)
21 DB swings, 35 lbs. Sets of 21, 11/5/5, 7/7/7
12 jumping pull-ups to bar overhead pushing off with toes with full negatives on the way down. Sets of 6/6, 6/6, 6/3/3

18:18

Compared to 19:15 last time using 25 lb DB and running on treadmill--hate using plates on a bar rather than one-piece hex DBs--collars kept coming loose--afraid I'd kill someone with a flying plate! Need to get some real kettlebells.

F/58/136

as Rx'd 20:10

BW 127, CFWUx3 minus pulls, plus jumprope work

9:37 PR using 1-pd kettlebell

Finally got a kettlebell! So excited not to use dumbbells anymore for this one. Still working up to the 1 1/2 pd one, last time I used a 45# DB but now that I have my KB it seems a shame to not use it. PR by 5 sec, though the old one was w/ 35# DB (I'm not sure which is easier, really).

400m,30#db,asst pullups:
16:42
p.s. I try to stay away from political discussions but can't stay silent on this one:
Fat Tire by far the best beer brewed (we can finally get it in MN), Coors anything monkey piss-why bother? OK, feel better. No offense to anyone who likes monkey piss, to each his own.

WOD
13:54 sub 1pood kbell

Last time:
13:54 sub 1pood kbell

Pre: Jumprope
Post: 1pood kbell presses and shoulder stability work

RobK-
I just started a couple of weeks ago and do either every other day or two days on, one day off, depending on whether the relevant muscles are quivering knots of pain or not.

Something is better than nothing, and she won't be able to do three in a row if she doesn't put in the proper amount of work with the proper amount of rest in the beginning.

Magic Hat Single Chair is easily the best beer around, impossible to find unless you live up here in VT but that's why y'all should take the trip

32/M/5'5"/210

CFWU -PUs 10x2

WOD as Rx'd 16:15

Grip still shredded from Murph...pullup hurt hands a lot!
Had to get down and regrip a few timers...killed my time on the last set of PUs

still not running that much cus of the knee....
subbed in sum dips
50lb db swing x 15
12 ring pull-ups
12 dips
3x
8:00

42yom /145

9:59(PR) as rx'd

Really pushed for this time. Wanted to get sub 10 and barely got it. Had to flop on the floor afterwards (sorry Rip). Runs on tread (12/11/9mph). First round unbroken, 2nd and 3rd rounds broken swings and PUs as (12/9) and (6/6).

Post - GHD Situps

22:00 min.
kips & 55lb dumbell

M39/5'8"/200lbs

2 X Crossfit warmup minus the pull-ups (subbed push-ups)

Three rounds for time: [15:10]
Run 400 meters
55 pound dumbbell swing X 21
12 Pull-ups

worked out with a buddy and forgot asthma inhaler so took it easy..really got a sweat going though...still battling a snot-head-sinus infection...blah. First time posting...dont hurt me.

25/M/208#

Wow this workout was rough today. I was about a minute and a half off my PR. My legs were garbage after the first 400.

1000M row

WOD as rx'd: 13:06

3rd WOD for me, I think I chose a bad week to start! 1st time posting to comments.

m/37/180 lbs

BrandX scaled WOD (the pack)

3 x;
400m (treadmill)
21 x 40 db swings (no kbell)
12 x 200 forward grip pulldowns (no chinup bar at home)
time; 13:17

Not impressive, must work harder. Time would've been worse however, if I was using the gym at work as I have for the past 2 WOD's as there's a pullup bar and olympic weights there (cable gym, db's and treadmill only at home).

30 yom - 198lbs.

Some of you guys are ridiculously fast on this one.

My time was 18:57
Rnd 1 unbroken. 2 & 3 broken.

Treadmill MPH: 9/8/8
55lb. DB swings x 21
Overhand grip Pullups (kipping)

About the Kettlestack

I bought two of the heaviest capacity handles and I love them. The only issue I had is when my wife wants to use them there's no way I can make a spherical object from only 3 10# plates. Kettlestack sells "Dummy weights" which are basically the same volume as a 10# standard plate but with no weight. I found that I got fantastic results by simply tracing the shape of a standard 10# plate onto a 1 inch thick piece of wood and then cutting out as many as I needed to create a sphere with wood/weights. I now have kettlebells in any weight from 20# to 120#.

If any of you are going to do the same, I highly reccomend SANDING the edges of your wood blanks before using them. My forearms found out the hard way that kettlebell clean and presses suck when you're getting slivers from your kettlebells!!!!

Now hold on! Everyone keeps telling #39 that she wont have to worry about getting manly arms, but I WANT manly arms! Should I do more weight and lower reps? ;)

50/195

3X
200 single skips on jump rope
21- 55lb DB swings
12 pull-ups
16:30

29/M/6'4"/197#
As Rx'd
11:17 (PR)
A 22-second improvement. The goal was 10 mins, not sure how that's gonna happen. Better next time.

32/F/5'10"/155#
As Rx'd (35# DB)
11:57 (PR)
A 48-second improvement from last time.

38/M/5'10"/190#
As Rx'd
10:55 (PR)

37/m/157lbs

11:02 with following subs:

Only had a 1-pood KB, so subbed 15 one-arm H2H swings (30 total) for swings.

Also messed up and did 15 P/U per set (instead of 12). Ooops.

23/M/6'4"/260lbs
500m rows
35lbs DB
assisted pullups machine at 100 lbs

18:00 min-1st time

10:19 as rx'd which is 2 sec slower than last time. I really pushed the opening round though as i want sub 10 but unfortunately my chins were off and my last two runs painful as usual. The 100m uphill at the start of the 400m here at OPT kills me.

pre: 45min warm up
post: lying down, panting, shaking and moaning.

22/M/80kg

3 rounds of:
450m runs
25kg Dumbell Swings (american style)
12 Pullups

12:14 (PR)

My last helen took more than 14:30 with 400m runs and russian swings. Thank you Crossfit.

#32 AMLove 21
To echo #93 ken c 's comments, I was doing the same thing, which was merely playing around with the ridiculous time of 4:18 for Helen. I mean c'mon, anyone in their right mind knows that it is impossible to accomplish such a feat, even for the Nicoles and Annies and Gregs!..

I once saw a post a few months ago about a WOD of 100m sprints and the poster had mentioned how he had his fastest split at 9.85sec. You mean to tell me if you saw a "crazy" post like that, you would not say anything?! We all know that the WR for the 100m is 9.79ish sec. Anyway, unless you are the proud owner of one of those " crazy" post, accidental, mistaken or whatever, I don't see why you get so wrapped up dude, jeez...

As rx'd 9:40

male 34 185 6foot
as Rxed
12:12
compared to last time of 14:43

as rx'd 16.15

im back at home in podunk south dakota so i had to do my WOD at the YMCA. 8 dollars to get in, running on a 1/13 mile track. straight pullups since they dont have a proper pullup bar, just a little pullup/dip rack that starts to wobble if you use the tiniest kip, and a trainer who looked at me like i was stupid the whole time. cant wait to be back at school.

20/M/165#

As RX'd (with a 55# BD)
13:15

The DB swings slowed me down the most. I'll do better next time...

m/33/176 164 days since CF, Columbus Ohio

Last time I worked out was October 5th, I got bronchitis and today was my first day back.

OMG 19:45
being down and out really takes it out of you.

Viva la Crossfit!

11:54

14kg KB

36/m/177

Time: 14:21

as rx'd

only last kb swing and pull up set broken

all pullups underhand kip

6:39 max mile pace each round

TIME - 12:36(PR)

14min last time

M/25/161 lbs

12:30 with 55lbs db

12:28

mix of jumping PU and Kippling

Fantastic job Mason, you ROCK!

11:09 but broken as follows: run,swing, pullup, run,swing,run,swing...wait for pullup station and do 24 pullups. Effing hotel gym, which is surprisingly well-equipped but filled with people who have no sense of gym etiquette and, most importantly, no sense to stay out of my way when doing the WOD. I lost the pullup station after the first round and had to wait a few minutes to get my pullups in so i had some recovery before doing a set of 24. NB: watch stopped while waiting. Thanks Coach! BW:170, Y/A:59

GUINNESS!

But I have been known to throw back a few Silverbullets when Wearwolfs are around. Or even actually last night.

22:23

It's too far between the track and weight room. And I suck.

First time I actually saw hate in someones eyes at the gym. Guess he didn't appreciate me standing in between the mirror and his biceps doing swings.

Oh well

M/28/195lbs

Subbed a 50lb DB for the swings otherwise as rx'd - 23:10

32/M/180

9:18 as rx'd

felt good, no breaks for air...had to use a treadmill and dumbbell though

"When I said that I was king of forwards, you got to understand that I don't come up with this stuff. I just forward it along. You wouldn't arrest a guy who was just passing drugs from one guy to another."

Michael Scott

M/23/170

As Rx'd: 8:29

24/m/170

as rx'd: 20:00

20/m/140
time 8:17
I can't seem to break 8 minutes
i can't run any faster because i am running on a tredmill and it maxes out at 11 mph and i do the pull-ups and dumbbell swings straight through if anyone has ne suggestions how i could break 8 minutes i would love to hear them

21/m/180#

As Rx'd: 13:06

17/m/180
as rx'd 16:40

M/75kg/179cm/26years

20kg on kb othervise as rx´d 15:00

6th week of cross fit. Cross fit is THE shit!

23/M/194

Hey guys, been doing Crossfit now for about 2 months properly, but with a 2 month warm-up period as I had never even seen an olympic bar, let alone used one.

Helen was the first girl to introduce me to Pukie the Clown, and she once again hasn't let me down. On the plus side, since doing it at the beginning of September and now, I've managed to go from an 18:30 to an 11:31!!!

Sure I'm still doing jumping pull-ups, but I had to recheck the time twice cause I didn't frickin' believe it!

Thanks guys and gals for all your advice (given to other people but borrowed for me), and thank you Crossfit!!!

m/26/75kg/179cm

15:00

6th week of crossfit

m/26/75kg/179cm

15:00

6th week of crossfit

40/183

11:41
Fried-nowhere near a PR.

27/m/210
13:59 35#

29/M/175

subbed Helen on the 9th (12:45), so I completed the 9th's squat/jumprope WO today, 13:15.

I see people keep saying DB's...I have to sub DB for the KB - am I using 1 or 2 DB? Thanks

m/47/175

13:50

ugh.

#245 Don't run on a treadmill. That would probably get you under 8 on first try.

m/31/222

24:12, but I did it all!

granted, I will admit there was a little walking on rounds 2&3... Jumping pullups, and 45lb dumbell for my swings... But my goal was to complete the works of it, and I did.

http://www.angrydalty.com/crossfit.htm

Age 35
BW 149#

As rx'd:

10:03

M/28/210

11:50

m30/170 sub 50lb db for kb comp in 15.03
3,2,1, Ski-Doo!

as rx'd, 9:00

used rings for pullups---hung rings from U of Arizona goalposts... our offense sure doesn't need them for anything.

ring pullups seemed to slow my kipping down, hopeful to sub 8:30 next time. I really thought I was doing pretty well until I read The Eagle's score. Looks like we've all got a long was to go.

San Dimas High rules!

as rx'd, 9:00

used rings for pullups---hung rings from U of Arizona goalposts... our offense sure doesn't need them for anything.

ring pullups seemed to slow my kipping down, hopeful to sub 8:30 next time. I really thought I was doing pretty well until I read The Eagle's score. Looks like we've all got a long was to go.

San Dimas High rules!

m/43/225

CFWU x (minus PU)

As Rx'd 15:10

Off my PR, but good workout. Great video-my 13 y/o got interested in doing the WODs with me 3 months ago. Everything is scaled, but his strength and speed have improved tremendously. His so-so soccer team won a regional tournament yesterday (first time in 2 years together)and he made play after play that amazed me and others watching. Believe in CrossFit!

170/M/21 sub DB for KB
14:49 - transitions were a bitch and so was I toward the end. Great WOD.

26 yom 6'2" 155#

Yesterday: Linda

DL: 205
Hang power clean: 95# (I wimped out..cleans next time)
Bench: 145#

30:33 and kicked my butt

Today: Helen as rx'd 13:53
Pullups and first two sets of dumbbell swings unbroken. Runs unfortunately done on treadmill.

28/m/165 lbs.

As rx'd...10:36.

Nursing a bit of a hamstring tweak from Linda the other day, so I'll have to make this one up.

Did "Lynne" instead:

BW: 175, and all pull-ups strict dead-hang. 3:00 rest in-between.

14/16
9/11
6/8
5/8
5/7
Total: 39/50

m/34/150/5'7

cfwu x 3

TIME 8:58

last time 10:10
1st two runs on teadmill 1% incl at 11mph, 3rd at 10 mph
1st two sets unbroken, 3rd had to stop swings at 12, pulls ups 6 and 6

11:32 did 20 burpees instead of pull ups. Did not have pull up bar where I was. Can anyone tell me what would be best to sub for pull ups when I am traveling and don't have access to pull up bar.

as rx'd - 8:34, 34 sec PR
pull ups failed me again , grip was failing on swings, need to work on grip strength/endurance

That video is absolutely hilarious!

2/3 cycle
pre 3x10 cfwu
post 13 k2e and 25 double unders

10minutes for 2/3 the run
1 pood swings and 8 pulls per set felt strong should have been in the 8 to 9 minute range trying to figure out how to shave some time

m/38/176/67"

cfwu x3 -pu's

as rx'd but only had access to 50lb db's
14:25 pr

21:23 070907

m/18/bwt:155

as rx'd: 8:19

44 / m / 195

as rx'd

15:03

22/M/158

CFWUx2 (-PU)

15:28 (used 55# DB, otherwise as rx'd)

post: 30 hollow rockers

9:57
Still losing time running from backyard to basement.

Took Sat as my rest day and then ran intervals early yesterday morning. Great weather for running!

Helen: 11:09.

13 sec slower than last time though with a little less asst on pull ups and stopped to answer some questions on, “Do you work out like this everyday?”. LOL, yes yes yes. I told them I was trying to get a job there.

Then did some 1 arm snatches, snatches with the bar, and handstand push ups. etc

15:16

55# DB

Third ever cf workout. A lot of time was spent in transition between the track and the weights/pullup bar.

M/37/165
40 lbs dumbell
all other as rx'd
18:12

Drank too many beers yesterday watching footbal. Today just plain HURT.
Six weeks into Crossfit now. Thanks for the great workout and inspiration on this forum.

17/M/135

11:28 (Used 55# DB), otherwise as rx'd

Josh Parks 25/M/180 11:23 as RX

As rx'd 12:48. Sub'd 55lb for swings. All sets unbroken. I think that's a first. But had to go back and forth to the treadmill.......on the opposite side of the gym.

12:55

M/34/180

18:10

400 meter runs on .5 incline treadmill, 55 lb. dumbell. Fighting off cold.

m49/170.....17:50 as rx'd....can do better...still feeling the effects of that last cycle and the realization that I am m49 for only another week.

23/M/192

First time posting, been doing Crossfit for 2 months, with no athleticism before that so everything is still bloody hard! Helen was the first to introduce me to Pukie the Clown, and she didn't let me down the second time round either.

9/6/07: 18:30
Today: 11:31
7 minutes quicker! Bloody hell!

Cheers for all your help (advice given to others and borrowed by me), you guys rock

M/23/6'2/218

12:57 as rx'd

37/M/195
11:50
UPS delivered my 24kg KB to my garage gym aka-LEIFTIMEFITNESS this morning, Awesome putting it to use right away! Putting the kids through scaled WODS is a beautiful thing. My 7 year old beams when he sees his time on the whiteboard!

As Rx'd 12:22. My forearms are smoked as I try to type this.

204bw 35m

cfwu

asrx'd

15:22

13:38

Does three rounds for time mean do the exercises three times as quickly as possible?

56 y.o. 153lb 5'10

12:15 as Rx'd doing better, but still 45 sec over the benchmark.

196lb/m/28
11:30 as rx'd

22/m/170/70 inches

14:28

Subbed 45 lbs for 55 lb dumbbell -- otherwise as Rx'd

Foot STILL hurts from an injury 2 weeks ago, definitely affecting my running speed -- might have to lay off of it for a few more days...

M/22/150 cfwux3

55lb DB-swings, switched grip to better simulate KB; Kipping pullups; Runs on treadmill, up and down 1 flight of stairs: 12:03 minutes

38/m/175

As rx'd, 55lb dumbbell, treadmill, 11:48

#289 -- Tom, Yeah. Time it with a stopwatch.

150/30/male

44lb kettle bell

subbed 800M row for 400M run

12:08

Coors light...official beer of Crossfit

9:12

3 min PR

21/M/160
Wasted a LOT of time messing around with too much weight in the first round and waiting for the Gravitron.

Three rounds of:
400m run
21 35lb dumbbell swings
12 Gravitron assisted pull-ups (used 40 or 50lbs)

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 400M
45lb dumbbell swing x 21
12 Pull-ups
Time: 11:48
Foam roll after

Compared to 070906: 13:39

14:58...used a 60lb DB for the swings

1st time on this one:

sub db for kb- first set at 35# then rest at 55#
did 15 pull-ups each set

Total time: 30 minutes

43yr/235/m

Helen
sub'd 800m row for runs
55# kb
ring pull ups

24:15

25/M/6'4"/220

3x for time:
2.5 laps (1/10th mile track)
21x 55lb DB swings
12 Pull ups (ugly though)

12:27

As rx'ed 13:33.

Bagged from two straight days of hard hockey.

Jay

44/175

As rx'ed: 9:38

This is my fifth sub 10 this year, someday a sub 9. I'm happy with this one because I still feel like crapola after Linda/Murph/Mary. Even a day off yesterday didn't do much for recovery.

182#/42yo

8:56 with a 50# db (still nothing bigger at One World). New PR by 36 sec. with same weight.

1/2 mile jog
CFWU x2

WOD
:11::55

Mixed it up Row'd instead of run. Yeah, that sucked. Especially going from the rower to the KBL & PU bar in the crowd. Shared the bar w/some students, but enjoyed the break.

Now got to try and catch a football w/arms that are smoked. Then drink some...
Guinness!

Get some, Go again!

I ment that I decided to mix it up, not got mixed up. Sounds like I already started on the cold ones.

41/M/172

13:15

Okay...

1st official Wod

as Rx'd 4:18... *cough*

anyway 43/M/195 and wish I could move that fast!

been doing the simplefit workout since May and been studying the workouts. I'm on an off week and decided to try to do the WODS a bit. Never done the swings and was much harder. I got a cramp in the middle of my first set of pullups and had to stop for some time. Thought I actually had a glute pull. (this workout was literally a pain in the a55 heh).

Anyway lots of stops and goes. Took it easy cause I wanted to accomplish form more than anything.

Okay enough bs. As rx'd except for swings. I used a 25 lbs dumbell:

22:37 (I think it would have been under 20 minutes without the cramp)

I'm just sipping for now. Hope to be drinking the Koolaid full time by Jan 08. Still working on the garage gear.

13:35 as rx'ed

this is only my second crossfit workout.

1st round I thought I was the man 2minutes 30 second. I dont know when I died but I finished in 11 minutes and 59 seconds and looked like someone beat me with a bat. loved it. dont know what I will think of it tomorrow though.
thanks Jay

12:39

just a little more to add. I am already having charley horses. thanks for reminding me how far I still need to go

28 yom, 180 lbs

9:29 as rx'd with 55 lb dumbbell

This is a pr by 1:10, and the first time I've broken 10 minutes on any crossfit wod that I can remember.

Neil(50) & Ellie(52)

1500 mtr row + 10 min jump rope + Burgener WU

As we both did a "Squatting Helen" yesterday

We tried this workout from the Santa Cruz site and what a little charmer it turned out to be.

10 rounds of 1 min clean and jerk 95 lb / 65 lb with 1 min recovery.

Total reps for the 10 rounds.

Neil 95 lb 123 reps 3 x 13 + 7 x 12

Ellie 50 lb 102 reps 9 x 10 + 1 x 12

Very hard work

Have a good one.

Neilfit

11:13
last time- 10:14

age 17 bw 170
9:23 on track as rx'd

CFWU x3 (minus pu's)

11:52 as rx'd. 1st time doing this one as rx'd - used 1 pood kb last time. Didn't record the 9/6 time for some reason but I think it was slower too.

20 min flat. Had to go down 10 lbs on the dumbbell swing. Did the run, and jumping pull ups. Great work out.

John

M/23/210/6'4"

Last time I did Helen: 10:30 or less (watch stopped at 8:30).

Today:

"Tina"

2 rounds for time of:
20 squats
20 dumbbell swings (52.5 lb.)
20 double-unders (form still needs improving)
20 burpees
20 box jumps
200m run

9:57

#327 above (me):

the box jumps were 24" (actually, three steps from a curved incline, so probably a little more)

M, 190 lbs, 6 foot, 50 years old

Helen as rx'd - except 44# KB used

time - 16:35 and whupped.

Aargh! I sprained my ankle yesterday playing with my kids. 4 days in a splint. 8 days med-down. 4 weeks no-run. so lets see... Pull-ups, muscle-ups, pushups on knees or one legged, ring dips, HSPUs, support practice, L-sits. I guess I'll survive.

I am not on board with the Coors Light thing. I like beer with some flavor. Fat Tire I could accept grudgingly but my vote is with DJ's, Guinness!

Great job on the video Mason!

14:55 - 60 lb db 32 swings, 50 lb kb 31 swings

37 bw 190
last time 7:36

today 7:51

44/76"/197

I lose time in transition - 1 flight stairs between treadmill and other part of gym

subbed 35 pound DB for swing for comparability to 9-06; unbroken sets except for pu's

16:14 (improved v 9-06 by 5:16)

This is my first repeated workout since I started doing WOD's - thanks crossfit

10:10 @the house - 50lb DB

As RX+
wearing 21# weight vest
2 pood (72 lb) kettlebell
barefoot runs (forgot shoes)
14:38

11.26 as rxed
(19 sec slower than last time)

46 198

as rxed 9:08

used 55 lb dumbell,

as Rx'ed

15:50

used 55 lb. dumbell for swings

set treadmill to 8.0 MPH for first lap, 5.6 MPH for 2nd and third lap.

CFWU - pulls

33/M/217

Sub'd 3 jumping pulls/1 pull
everything else Rx'd

24:49

For some reason this really hurt today.

i thought keystone light is the official beer of crossfit

First time doing Helen, 25:51, scaled down the weight on the swings.
I'm loving Crossfit.

CFWU x 3
WOD as Rx'd
15:00

9:13, as RXed.

Stoked with my performance. 3 minutes faster than my last time, and 90s faster than my PR for Helen. Very happy.

Used a 35# dumbbell
13:18

No Helen for me today, I did some cathletics.com stuff to change it up. Did some muscle snatches, some OH squats and some strict chins plus a quick 3 round hopper that focused on the core muscles. Fun times.

Was hoping to get sub-10 min but it was not to be, probably due to last cycle's festivities. 11.09 using a true KB and runs at 10, 9.5, and avg 8.5. About 25 sec off prior PR. Touch disappointing but I'll take it.

Tariq

26M
150

11:06

Thought I could have done better; stupid running.

36M/5'10"/168#

As Rx: 14:15.

4:03 faster than last time.

BONE & DJ

ROTFL

You guys are killing me. Off to "do helen."

42yo/175#/m

as rxd

13.01

last time was 14.05

my best time yet, 20 minutes.

150#/m

30yom, 155#
Strict pull-ups, otherwise as rxd.
9:32. The last two runs felts a bit slow. My legs are still so sore from Murph!

14:49
weak showing

First Helen. 37 yom, 220 lbs.

12:46. I could have run faster, I think. Still felt pretty smoked at the end.

12:51 as rx'd

I have noticed that my times are slowing closing in on the "elite" times posted. Good to see progress.

35yo male 178lb.
Used 40# dumbell.
9:56.
Felt pretty good as this was first hard workout since tweaking my back last week.
Finished off with 5k run.

33/219 M

CFWU
As Rx'd 17:30ish with alot of walking to and from the treadmil that is upstairs in the gym.

Subbed 16k kettlebell, everything else as Rx'ed

Time: 15:20

15:40 (Subbed 40 lb DB)
Lost at least 2 minutes because I couldn't kip at my Globogym.

27/m/168

sub 40# dumbbell

12:56

42/164

Subbed 400m rows, the rest as rx'd

11:23

M/46/6'/220

sub 55# dumbbell

12:35

M/31/6'1/195

as rx'd

time:12:20

As R'xed
9:50

Jim P. 12:12

Did the workout but didn't time. Did break on swings. Moved better through this workout.

I have decided that I am going to start giving people wierd looks back when they stare at me doing these odd exercises

Quick side note. What are the thoughts from the crossfit comm. on the fact that every newspaper in New York City ran a story on Lt. Michael Murphy recieving the medal of honor except the New York Times?

Subbed 35# DB 14:00. Slow runs..didn't know how this would all feel. First REAL WOD I think I could have done 55's.

m/23/6'3/175

I'm a newbie...having said that I didn't time but I was gone for about a half an hour. I did all of the running, used 35# dumbbells, and sucked at pull ups. Gotta say though, I feel great!

sub 55# dumbbell
17:00

19:04 -- prev 20:38. I really thought going in i would do better.
Runs unbroken - took break on last 6 Sep
only 1/3 of PU were jumping -- all jumping last time.

J the Bear,

Keep your elbows in close to your body. The farther out your elbows go the more strain there is on the elbows. I had the same problem with my rowing technique.
When you dip, notice how your elbows are tucked in nicely...
Easier said than done but worth working on...

M/21/170

10:30, minute improvement over last time! And this weekend was a rough weekend (drank a lot and didn't sleep much).

Coors Light as official CF beer? no way.. Alexander Keith's all the way (Canadian beer from the east coast).

#371 - Love keith's.

I'm from Ottawa.

CHEERS!

M/44/157

Thanks for a great Cert in Flagstaff! Great job coach, CF staff and Lisa & Mike for making everybody welcome.. and for some tough workouts! 7000 feet DO make a ton of a difference coming from the "flatlands"!
Long trip back to Cincinnati (red eye out of Phoenix), tired, knees hurt, so I decided to go with a 21-15-9 Deadlift (185#), DB Swing (55#) and Pullups.. 8:44.

subbed 12kg kettle bell again since I still haven't had the funds to pick up a 1 or 1.5 pood
otherwise as Rx'ed

10:54

a 3 min improvement over last time!

33M / 185# / WOD #181 / CFT 825

"Helen" (with excuses)

Three rounds for time:
Run 400 meters (TM @ 2deg + spin-up time)
55 pound dumbbell swing
12 Pull-ups (no chalk, very slippery bar)

14:52

Anyone interested in a good Kettlebell, check out MuscleDriver. They have top quality KB's on sale. Would have loved to use my new 1.5 pood but I'm away from home for a few more weeks.

38m/6'3/215

subbed 500m row for run

11:10

12.55
used 25kg d/b for the swings
felt ok

Spealer, I am happy to see the vest is being used!
It sucks doesn't it?

43/6'1"/188

Helen as rx'd 9:41. previous best was a 10:12.

and do my eyes deceive me? gaucoin passed on today's wod? guess you wacky canadians are doing your own thing up there in Calgary. we should all be very afraid.

180/35
Jake 12:04 as rx'd
Wyatt 16:45 w/ 20# kb swings and last 8PUs assisted

11:41.

i'm still a mess from last week. worst helen time ever. had to get my pullups one at a time since my arms are still smoked from linda, murph & mary.

kinda thinking i gave myself a little touch of rhabdo. how special. somebody draw me a bubble bath and bring me a martini, please.

Scaled to three rounds for time:

400 m run
21 x 45-pound swings
12 pull-ups @ 60

33:28.

m/198/26

23.02

I am hoping I can one day make it through these workouts without a break.

Is it recommended to take protein after crossfit workouts?

'9"13 as rx'd

I was a little disappointed when I only knocked 5 sec off my pr. But pr is a pr right?

11:12 using 1 pood KB. 16 seconds off my PR because someone got in the way of my pullup set up. Grrrrr.

M/25/220/5'9

20:30 as Rx'd

17:35. 20 lb. kettlebell, jumping pullups.

13:16 plus 4 flights of stairs up and down 3 times at the black box

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/148

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

11:05 (pr by 3 seconds)

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

39 yo male/165#/5 ft 10

Helen with 36 lbs KB - otherwise as rxd

time = 15:58

M/34/155/5'4"

11:49
Sub'd 25lb olympic plate

24/M/6'2"/260 #'s of chewed bubble gum

CWFU X 3

WOD as Rx'd 22:06

Hey I have a question. My low back doesn't hurt, but I can definately tell that it has been worked. Is this necessarily a bad thing? I could feel it last week after Linda, and again today. Oh ya this is the first time in about a month that I incorporated low back extensions in my warm-up b/c I had a muscle pull that wouldn't go away, so I might be feeling that. Thanks.

11:48

if i had to choose an official beer of CF, then my choice would be anything brewed by Wychwood Brewery in Oxfordshire, England....my personal faves, Wychcraft and Hobgoblin!

just my 2 pennies....

39 yo Male/185/6 foot

35# KB otherwise Helen as rxd

time = 19:30

14:00 as Rx'd.

Fighting a cold.

What's better, work through the cold OR rest & relax?

m/37/6/168

Substituted a 5 gallon water bottle for the kettle bell (approximately 42 lbs.), else as rx'd.

Time: 14:40 - meh, done better...

First time doing Crossfit!

f/35/145

BrankX scaled;

3x;
400m (10,9,9 km/h)
21 x kbell swings (20,15,15 lbs)
9 x pulldowns (145, 120, 120 lbs)

19/170lb/m/5'10"

as rx'd
14:50.

Subbed 55# DB
10:45

Compare to 070906
10:50

M/41/195

14'59

First time doing Crossfit!

f/35/145

BrankX scaled;

3x;
400m (10,9,9 km/h)
21 x kbell swings (20,15,15 lbs)
9 x pulldowns (145, 120, 120 lbs)

Forgot to post time: 18:02

Thank you Mike and Lisa and the Flagstaff CF staff for being fantastic hosts. Coach and the CF staff, thank you for your commitment to the community and putting on a cert that exceeded my expectations.

Best wishes to all

Just under 14 (I was fixing the pullup bar after noticing it'd been setup crooked all along after I was using it and walked off and stopped my clock on 14:30). I also had to go out the door and up the stairs to the track every round which took a good 15 seconds each way. I'm thinking 1:15 for about 12:30ish or so.

one strong beefy armed female/33 years old/122 lbs

my first helen

400m run: ran all 3 rounds on treadmill @ 1.0 incline speed 9.0 time 1:51 each
35 lbs kbs
pulls ups asst

12:12

28yo, 5'11", 170lbs

As Rx'd, with 55lb Dumbbell.
Time: 18:40

This is a good deal better than last time's 24 minutes. I warmed up a little more than I have normally been doing, and I was able to maintain a higher level of intensity throughout the WoD. Will have to experiment and pay attention to the impact of different warmups now. This was also about 2 hours after a nice big meal with lots of avacado/olive oil fats. Mmmm. . . .

40/M/175

Had to sub kbell with 45lbs db...all I had available. Otherwise, as RX'd 11:13.

M/36/215 #

Surprised because my time sucked today.

CFWU +

row 500 m - 1:51, 2:07, 2:10
swings - 45#, 50#, 55#
pull ups 5+3+4, 4+3+3+2, 3+3+3+3

23:30 sec ! ugh, disgusted with myself

M/22/250

As rx'd 9:47

17.30
treadmill
55#
no offset - combo kip & palms in
maybe i shouldn't worry about the music playing

21/m/180

cfwu
subbed 500m row
12:50

12:32
400 m run outside, dumbell swings and ring pullups in garage, hmm, those were surprisingly harder than bar PU.

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

22/220
wod as rx'd
13:37
full minute slower than last time.
*used a 70 lb for db swing
SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

32/m/185

My first ever WOD, did it as rx'd, but had to sub kbell w/ 55lb db:

12:53

Did the run on treadmill at 10mph, could probably do faster next time. On 2x had to break up the pu's, on 3x had to break up the swings and pu's, then spent a few minutes on the floor watching my life flash before my eyes. Jogged half mile to gym as warm-up. Any tips/advice for typical warm-ups for the WOD?

I'm looking forward to see what's cooked up for tomorrow's WOD!

1st attemp was 28:12 now after 6 months of doing Crossfit my time isn't to bad at 14:28. I'll keep plugging away at the time.

9:07

5 seconds off my PR, but my best time for a gym Helen. PR was at home with DB @ pull-up bar.

This time ran from pull-up bar to where I did run subs: (2 min of 30s alternating jump rope, high knees, bag work)

DB swings went fast an relatively well, last round took a little extra to go unbroken.

Finished with 2 rounds on bag, windshield wipers, and frog stands.

10:13 as Rx'd

gotta find something to help with the excercise induced asthma.

Does anyone know a remedy?

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

CRFU (-) PU

12:48 as rx'd
$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$

400m treadmill
17.5kg DB swings
JPUs

13:33

Mason is such a cutie!

9:48 - PR.

"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) (subbed 50#DBs)
12 Pull-ups (broken 7-5)

Time roughly 20 minutes. I think my running route was a little longer than 400 m. I am very thankful for this workout. It was one I could do with slightly tweaked back, aggravated by my pistol attempts yesterday.

Quetsion on the KB swings: are arms supposed to be completely straight at the top? I noticed that

12:05

Quetsion on the KB swings: are arms supposed to be completely straight at the top? I noticed that my arms were somewhat bent at the elbows; is that a cheat?

1 pood 9:10 15 sec. off my pr.. broke my last set of pullups for the first time.. UGH

X3
400M
21 -1 pood kettlebell (35#)
12-PU

13:30

9:43 PR. 15 seconds faster than last time.

3rd WOD
m/31/196/5'8"
12:39
run on treadmill

m/35/163

As Rx'ed - 12:28

The last Helen back in July was one of the first Crossfit WOD's I did and todays showed a 2 min. 10 sec. improvement. Made Stickler happy! Maybe a 3 min. improvement next time?

Thank you, Coach and all of my other Xfit heros!

3 rounds of:
.25 mile on treadmill
21 db swings - 25lb
12 pull-ups

Time 18:58

Treadmill would not go very fast. Read 10mph but was nowhere near that speed.
2nd and 3rd round of pull-ups a mix of regular, jumping and some chin-ups.

CFWU
as rx'd 14:52. 070906 time was 14:38. 14 seconds slower than first time :-(
Need to work harder.

M/22/160

Helen

11:16

55# DB swing
runs on treadmill

Standard Monday rest. Day 2, limbo.

CSFWU X 3 subbed push ups for pull ups

As rx'ed 13'46"
Round 1: 3'49"
Round 2: 4'59"
Round 3: 4'57"

Next time I need to man up and not take so many breaks and just get it done. Felt that I ran my 400's faster and didn't get as tired

Finished with a 2-3 mile run. Started by thinking I was going to only run 2 miles but once I saw that I ran it in 15 minutes and walked for about a quarter of a mile decided to finish out the mile. Total of 3 miles at 24'30". I would have to check but I think that is a PR on a treadmill.

Steve
20lb assist pu
13:12
Feel like barfin'

Sarah
12 x 20lb swings
9 x 70lb assist pu
16:48

21/m/180

12 min

13:32 about a one minute improvement from the last time I did it. I need to get it down to 12 minutes.

14:35
As RX'ed
I thought I was going to have a heart-a-stroke.

43/m/163

running, running,

6 miles, splits
WU, 7:51, 9:06, 9:14, 8:50, 8:15
can't wait for my race to be over so I can just Crossfit, has been a good experience though.

18:32
efx subbed for running

Still can't finish a Crossfit WOD. I scaled this down big time. Working my way up to the actual workouts.

Mr. James Fulton - I'm with you. Two months in and I'm a scaler.

41yom, 178bw

subbed ring rows and 35lb db

14:10

27/M/149lbs

10:20 Helen

My gym layout had me running up and down two flights of stairs to get to/from the 400m run route. It made it take longer but I'm sure I benefited from the "rest."

10:27 as Rx'd

A PR by 25 sec. Surprised by the result again. Body felt like lead all day (still pretty toasted from the last 3 wod). Third run was more of a wobbly race walk. I can get sub 10 just have to work on the grip.

42/M/177/5'9"
Helen
Sub'd 40lb DB swings
sub'd 2min jumprope DU/alts for 400M
toe pushes on last pullups

50lb dumbbell, kipping pull ups; able to do all exercises straight through for the first time...tot time approx 16min

16/145/5'10"
Helen
Sub'd 30lb DB swings
toe pushes on some pullups

This was my first day trying Crossfit, my dad finally persuaded me to try it out for training inbetween highschool Cross Country running season and skiing season. Even though I only took a two week break between seasons (which was way too long) this workout just about killed me. my first 400 was 78 seconds, and every one after that was alot slower haha.

My better half wanted to do a WOD with me (imagine that), so we did Helen at home. Since I only have some light DB's, I had to use a 38 lb. propane tank from my grill for the swings. You do what you gotta' do. Everything else as rx'd: 11:29.

She used two 10 lb. DB's and I helped her a little on the pullups, but I think she did great at 15:51. First crossfit workout she's done with me besides some tabata work here and there. In case you can't tell, I've been slipping shots of the kool aid into her water and Diet Pepsi. Hopefully, it won't be long and she'll be the one shopping for bumper plates and medicine balls.

bw 163 age 38
15:05
lost 1:20 approx. due to moving from treadmill to DBs.

24M/6'6"/245lb.

As RX'd: 8:08

1min. and 48sec. faster than last time. Next time i want sub 8min with a weighted vest.

20M/183#

sub'd for two 30# db (60# total) for swings dont have a KB rest
as rx'd: 8.42 (pr by .22)

ATMATMATMATMATMATMATMATMATMATMATMATMATMATMATMATMATMATMATMATMATMATM

New PR of 11:42.

Last Helen came in at 13:05 and my first Helen at 14:57.

12:58

YAY!

21:34

Used a 35lb barbell, and most pull-ups were jumping. I've got to get better at those.

How do you Northern CrossFitters run in winter? The cold air is not kind to my breathing.

#390 Travis H, there is your motivation you need. It is impressive that you are feeling unmotivated and still set a PR. Keep killin' it man.

Speal, you are a monster! I want to be like you.

'Helen'

56/M/186 14:35 row subed for run PR.. previous best 16:21

46/F/125 16:51 row for run KBs w/ 25lbs PR.. previous best 19:16

40/m/160/5'7"

11:45

#448 Drew- ATM as texas a&m? cause i live in college station. If so so you train with dutch or matt at crossfit ATM?

Howdy,
MY FIRST WOD!

Out of shape 40yo male / 5'4" / 155

46 freakin' minutes

Used a 45# plate since I didn't have a KB or big enough dumbells. Will remedy that ASAP.

Any advice is welcome.

CFWU with 5 pullups per round.

Helen
As Rx'd
Unbroken
13:44
My excuses are;
It took me 30 secs each trip to/from outside.
400 m's were not exact - ran 1 minute out and return. I was flying like a large patriotic bird so it had to be at least 800 metres.

Hari - are you not allowed to kip at that gym or is the bar to close to the wall or something? I just can't imagine a gym shutting someone down for kipping.

Spider Chick - Great time! I could still feel my forearms from last set too. I used a neutral grip today and it worked great.

Thanks Coach

M/33/6'1"/210#
cfwux3 -5 pu/rnd
10:40 as rxd
previous best 11:25

HUGE improvement since my last (first) time (070725).
From 19:07 to 11:58.

Subbed 300m row for runs (last time too).

Before hand did some heavy-ish front squats:
10x40kg
3x60
3x70
1x80(failed 2nd rep),3x70(straight away)
3x75
2x75(failed 3rd rep),2x70(straight away)

I really need to work on front squats - it's less than 80% of my back squat triple.

ebrandom, I'm pretty sure that it's still okay to drink from the hose... I do. :)

Helen @ home 20kg db swings and runs are approximate. Transitions from inside to outside each round for pullups.

Time 12:42

d - 29m/175

10:05 as rx'd
10 sec off pr
American swings, runs on treadmill (lost time in transition)

j - 33f/125

13:30
1 pood kb, American swings, runs on treadmill

My time was 13:04 for comment 442. Robby's time in comment 444 was 12:25 - Great Job Rob!

12:36 compared to 13:00 previously. Used 55lb dumbbell and treadmill.

10:52

50 BW Squats, 24 kg dumbbell swings x 21, 12 weight-assist (4) pullups. 28.12

55# dumbell
14'16" died on last 1/4 mile did wod 3 hrs earlier than usual--too close after lunch-pukie burps frequented workout.

21/M/209/6'0''

Helen time: 12:00 even

note: sud'd underhand 20lb WB toss for KB swings, no access to KBs, DBs.
time includes some extra running (approx. 200m) due to distance miscalculation

38/190/6'1"

200 abs then as Rx

10:55

Had to restart the treadmill every round! Gym rules...PROTECTS THE INNOCENT LIVES!

17:30

Used 12kg KB for swings and 90lb ass't pull ups.

Today may have been the first time Helen and I met, but first impressions count for a lot and I didn't like her very much at all. I hope to not run into her again for a long time. It's the running that's my nemesis, I will have to work on that.

15:57 w/ runs @ 9.1,9.5,9.3 mph
15:46 9/06/07 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 134, hr max 177. 10 min ellip wu 18/18.

17:30

Used 12kg KB for swings and 90lb ass't pull ups.

Today may have been the first time Helen and I met, but first impressions count for a lot and I didn't like her very much at all. I hope to not come across her again for a long time. It's the running that's my nemesis. I will need to do some serious work on that.

28/m/205

as rx'd
10:29

1:20 faster than last time

Not feeling up to par. Did 400m on Nordic Track; 17:22.

9:34, PR by 9 sec. Tried to finish in 9 min by blowing through each round in 2:20 and resting 1 min. between rounds. Didn't quite work out that way, but I think the rests helped, since my time was quicker.
Cindy did: 3 rounds
.13 mi fast walk
21 db swings 15 lbs
12 assisted pullups
14:59

193#

8:06(pr)as rx'd

15:10
KB/DB - 20lbs
Pullups - asst #14

Next time need to up the KB weight

Prior time: 17:46 - same mods

30/m/5'11"/165

First time doing "Helen".

3 rounds of:
Bike 1km (rehabing my knee so no running)
35 pound dumbbell swing
12 Pull-ups (weight assisted 60)

18 minutes.

13:58
400m @ 9.0 on treadmill
kettelbells 21, 17/4, 15/6
pullups suck
@ old sta 1

M/24/165

17:12

Without the distance between stations it could have been sub 14

10.12 - a PR by 1.08!

I finally just pushed myself through everything...if I hadn't given up on the last set of pullups I could have made sub-10...next time.

34/215

11:14 - PR by 0:42

22:23

I'm 5'9" 160lbs, and this was my first crossfit WOD. I did the official warm-up beforehand, minus the pull-ups.

I would have done a lot better if I weren't so cardiovascularly out of shape ... had to take a 7 minute "almost throwing up" break after the 400m in the 3rd round lol

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

12:05

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

WOD
10min 14sec

Any one here stationed at Fort Hood

WU- 1 hr of soccer

sub run 530m ish (1/3mi)
dumbell throws

20:50.. 4 min better than last time.

14:54 Assisted Pull ups

34 yrs. 6'5" 272lbs.
Coming down from 338 lbs. in March.

Second Crossfit workout and I like this one much better than Mary. I'm just getting into to it so I'm working up.

M 37/166

As Rx'd
22:48

Last time I could only managed a 1 pood kb so I'm considering this a massive improvement.

M/44/250#

as rx'd 13:18

as rx'd 17:30

M 25/~210(haven't weighed myself in a while)

As Rx'd
15:36

So this is my first post after a year and a half of being a ghost on here. Sorry it's taken me so long. Hopefully I'll keep up with the posting.

M/30/6'/175 lbs. First ever WOD today.

CWFU(10), sub. pushups for pullups

3 rounds for time of:
400m run: 10.0 mph on treadmill
21 swings: 35 lb dumbbell
12 pullups: sets broken, jumping

16:16

It was nice to meet you, Helen. If you'll excuse me, I want to say goodbye to my heart before it explodes.

38/m/192

10:51 as rx'd

26yom175

10:22 as Rx'd. Didn't have it today.

45/m/180

I'm with spider chick--I was surprised at how fried my lats still are after last week.
Nonetheless I felt great overall.

as rx'd with 55# d/b and tread mile on 9.0
all pu's broken into sets of 3 or 2
13:20 pr by 1:20!

12:40 2nd WO of day

#457 - John

Just keep going, bro, just keep going.

3,2,1,Go!

43yo/male/164lbs

18:45

2 seconds faster than last time.
ran on treadmill, used 55lb dumbbell.
First round went pretty well - no breaks except for travel time from treadmill to weights. Somehow lost a lot of time in rounds 2 and 3.
Coming back from a cold.

14:06

As Rx'd and running on the treadmill, which I do not enjoy much. Great WOD.

31yo/male/250lbs
as Rx'd 19:18
First time really finishing a crossfit WOD. I am pleased for today. Not a distance runner at all so 400m's is alot for me.

33/m/189

A little low on gas today.

as rx'd = 20:52

as Rx'd

8:50 - 3 rounds

as r'xd
11:51

36/m/165

15:14

subbed 45# db. Used 35# last time. Cut about two minutes off previous times.

jolie: 10:17 rx

wow im really embarassed...wish i could erase previous post now. alright well heres my post for the wod
19/f/120#
subbed 25#db
gravitron pullups assist 40#
had to run up and down two flights of stairs to run the 400m
dont have a stopwatch so all total with the walking upstairs and such it was 39:30...suck much

M 36 5'10" 169.5#

:s/1.5 pood/1.0 pood/
:s/pullups/jumping &/

19:44, HR: 169 avg, 182 max

Well I must not have gone hard enough cause this is what I thought during the second round.

I did the womens WOD today, and Im a MAN! IM 40! (35 really)

m/28/225

20:27

M/21/165

Second WOD ever (first was "Mary").
Did Helen in 15:00, with 80 lb. pullup assists, remainder as Rx'd.

In retrospect, should have not used assisted pullups and maybe just taken rests in the middle of my sets.

M34/87kg

25:45min (34:30min)

24kg dumbell swing.
Second and Third set broken.
Run abit faster 10,12,11 (10,10,10)

N-
WU- Run 1.1 miles in 12:45
WOD-
20 lb Kbell
jumping pullups
Everything else Rx'd
Time- 12:45

Kate

27/m/6'0"/185

subbed 480m for the runs... and added 160m at at the end to make it an even 1 mile... rest as rx'ed:

9:45

rock out!...

33/M/175

As Rx'd: 9:25

48/M/170 Jim 12:11
42/M/190 David 16:00 sub elliptical for runs

BW 70kg
8.24
as Rxed
C&P Run
24kg Russian Swings
Kippers

M/50/165

This is my first CF WOD in severl months, having transfered posts and didn't have access to decent equipment.

Warmup: 5 min. on exercycle + 3 rd. mod. CFWU

WOD: 23 min., not as rx'd:
sub'ed 1/4 mi. runs on treadmill for 400 mt. run, 30# dummbell for kettlebell, and last two sets sub'ed lat pulldowns for pullups. 1st two sets of PUs were broken, as well.

HELEN 3X
400 METER
45 LB. SWINGS
12 PU
21:04

9-06-07 22:06

36/m/145
CFWU x 3 (no pullups, added pushups and HSPU)

First Helen
Subbed 55# DB, did strict pullups, most sets broken

14:49

Need to work on form with swings, great workout

done one tuesday 16/10/07
11:40 min, 10 sec slower then last time. I need to run more.
have fun, Johan

13:50 as Rx'd

33yo/m/210

8'36"as rxed

Drinking a beer while the wife works out - thats classic

M/39/185

As rx'd:

11:50 (pr) - about 1:15 better than my last time out.

And for all of you who doubt The Eagle's 4:18 time with Helen, I bet you won't be laughing so hard when he scorches you with the heat beams from his eyes.

More better faster

39/m/190

last time 17:16

this time 15:56 as rx'd. next time hoping for under 15:00.

11:48 as rxd.
(Used a 55# dumbell in place of the kettlebell.)

165/28/m/5.9

6'5" 215#

12:49 as rx'ed (with 55# DB).

Pullups let me down, surprisingly.

11:17 as rx'd

Subbed a 35# dumbbell.
14:00
142/32/m/5'10

19:41 as rx'd except for 55 Dumbbell swings instead of the kettlebell.

OMG...

I did 5 rounds in 25ish minutes.. Rest as frag.. Read more carefully next time (almost puked..)

15 Oct after supper - bw 257
16:06 total (4:44, 5:50, 5:32).
subbed jumping pullups

17:23

More jog than run
Dumbell Swing (no kettlebell) - 35x21, 40x21, 40x21
Assisted pull-ups - 150x12, 140x12, 130x12

"Helen" with 40#DBs for KBSs
12:18 (was hoping to be in the 11's...maybe next time)

33 yom, 195#

CFWUx3
As rx'ed w/ 55# DB; 14:55

Helen 15lbs DB'S for Kettlebell all I had
18:19 min

12:58

Only had a 50-lb dumbbell

44/M/154

10:54

37lb KB

As rx'd w/ a 55# DB:

14:40

400s were 1:21 each. The pullups were my weakness.

27.f.142

sub 20# db & 60# assisted pu

17:01

32/M/170

CFWU x2

14:50 as rx'd. I always think I can get to 12 minutes. Somehow...I never make it. Next time Helen, next time.

m38/205

as rx'd

8:37

i divorce thee, i divorce thee, i divorce thee

24/f/5'6"/150

45 lb dumbbell swings, the rest as Rx'ed.

19:38

as rx'd 14:04

OSR TEAM 7 Posting (by John T)

Helen - 35# KB & jumping pullups, otherwise as rxd
Crystal: 31yoF/142/5ft4in
Crickett: 34yoF/160/5ft6in
Jill: 27yoF/130/5ft5in

Crystal: 13:15
Crickett: 12:20
Jill: 12:05

34/f/150

16:56

20# swings
gravitron 110#

144lbs/30yoa

Helen as Rx'd w/55lb DB

9:32 (PR)

previous PR was 9:48 back in March.

10:18

10:26, p.r. by 41 seconds. Think I can get sub-10 next time.

m/29/195

24:20

Had to use 55lb db swings instead of kettleball swings.

m/23/200

16:15

Did my first muscle up before the WOD!!!!

Age 51/BW 250# "HELEN on a boat" subbed 500 meter row for runs and single arm DB swings @ 25#, pullups jumped (21:09); two minutes slower than last rowed "HELEN," but gym was crowded last night.

37m 185
had to use the only KB i have - 1 pood
10:10
20 seconds slower than last time, BUT doing real pullups now, not jumpers so...progress.

11:53 with 35 pound dumb bell

12:23

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

25/f/5'2/129#

Jennie 26/5'9/160#
400m runs on treadmill
21 x db swings @ 40#
12 x jumping pull-ups
time = 15 mins.

after leavin Shelly's i decided to sub rows for the runs and went to the gym to take care of "Helen". but after not running all day Sunday i couldn't resist trying out the foot and jogging a bit. painful but tolerable, i continued and ended up running almost all of my usual 6 miles until Jennie showed up and encouraged a bit of caution. soo...

breakfast: run 41 mins = 5.27 miles

WOD: 3 rounds for time
400m runs on treadmill
21 x db swings @ 40#
12 x kipping pull-ups
time = 12:29

oy it hurt. but afterwards i had mucho endorphins ... such that the foot wasn't as painful! so i went with Jennie to our next adventure...

sheriff's deputy candidate workout
warm-up: 800m jog, 50 yard sprints (4)
workout:
400m jog first half/sprint last half
400m jog, 400m sprint
200m jog, 200m sprint, 200m jog
3 x 100m dash + chin hang (max time)
calisthenics: 1 min each for max quality reps of: push-ups, jumping jacks, crunches, squats

Jennie, yer killen me!

47yom 160#
First time going overhead in 8 weeks due to rotator cuff rehab.

Used 35# kettle bell (first time using my new kettle bells)
9:48
everything unbroken, pullups kipped

Jim not Ji

Slow. 15.30. 3 min off last time

Jeff-@ home
54.5 # KBS
8:58
18 seconds off PR

BW = 164 lbs

22 min. 3 min off from last time, but I upped the dumbbell to 40lbs from 30lbs.

12:30 sub'd rows for runs

CFWUx3
11:13
Went and bought a kettle bell today :)
In the garage at home :)
9 PM again, after Bantam hockey practice.

Did Helen today...10:22...new PR by 2:28 (only my second time doing it)...10k tonight!

M/32yo/149/5'9"
24.06 (5.29/8.30/10.07)
35lb KB
Jumping PU

AAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAA

M/210/28
50# DB
10:06

7:49

23/m/178

35/m/185
CFWU sans PUs
Sub'd with 40 pound DB
14:09

25/f/135
CFWU sans PUs
Sub'd with 17.5 pound DB
14:53

M/31/194

CFWUx2
400m runs no good for my sore right calf. Did 150x 55# db swings instead. Broken into 25's, last 3 went 15/10. 18 mins.

CFWU x 2
13:44

As Rx'd 13:18

11:15
Ran 2 laps of driveway, around barn, back to garage instead of 400 (little longer than a 400 I think), swings with 16lb homemade med ball, ring pullups. Had to work with what I had.

12:36
disappointed...3 seconds slower than last time.

29M/165#/5'7"

As Rx'd (w/ 55# DB swings) - 12:03

Bummed I didn't finish in under 12 minutes.

Tailgating onto yesterday's nutrition article. I had been stuck between 165# and 170# for as long as I can remember. No matter how hard I worked out, I couldn't seem to drop any weight. What was the one variable I hadn't adjusted? My eating habits.

I recently bought "The Paleo Diet for Athletes" and have been trying to apply the principles of this diet into my eating regimen over the past week (with a little cheating here and there - my wife is a carb addict & I get sucked in every once in a while). Anyway, I have noticed that I am not as consistently hungry as I used to be, and I think I am starting to lose some of the unnecessary weight. It is too early for me to make a blanket statement, but I feel like eating the healthy fats and avoiding the carb overload that has become commonplace in our society is starting to make a difference. I will keep everyone informed of my progress.

Peace out.

subbed 400 m run for 50 double unders
and 1 1/2 pood for 1 pood
17:46

195# M 32 yo

10:04 as rx'd

Helen 4:04.

36/m/165

35# Dumbells
12'57

sn: 1x5 85#
cj: 1x5 100#

I want a video of someone doint it in 4 minutes, real time. Seriously, it takes about 3 minutes to run 3x400m, unless you run for the olympics.

185/6'0/30/M

14:45 Gross (13:15 Net)
(3 sets)
Run 530 meters (indoor) -- walk 15 sec to dumbel
21 - 45 pound dumbbell swing -- walk 5 sec to PU
12 - Pull-ups --- walk 15 sec to tread

SRA 180/6'0/26/M
15 min Gross (13 min Net) (one ARM PU's)

As rx'd 11:33

Treadmill 400's (R knee killing me- went slow...)
1.5 P KB and kipping PU's all unbroken

26/m/151

50lb dumbbell

14:00

BW 182

3 rounds for time
400m runs on treadmill @ about 7.0 mph
21 x db swings @ 35# (all unbroken)
12 x kipping pull-ups (all sets broken)
time = About 15:30 (forgot stop watch)

9:25 as prescribed, PR by 14 seconds (on 10/16)

As Rx'd (with dumbell)

13:46

Shelly 30/5'4/125#

yay! for her first Helen!

3 rounds for time of:
400m run
21 x db swings @ 30#
12 x jumping pull-ups
time = 18:54

good job grrl!

Time includes walk to treadmill
Probably 20/30 secs off this time ie 13:26ish

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 = 13:48

Round 1= 4:02
Run 2:15
Swings and Pullups 1:47

Round 2 = 4:34
Run 2:37
Swings and Pullups 1:55

Round 3 = 5:12
Run 3:01
Swings and Pullups 2:10

.25 mi on treadmill
55 lb dumbbells
strict pullups
after 2.25 mi race
14:15

bw167 Sub 50lb dumb bell 12:25

9:54 as rx'd!

Finally the sub-10 HELEN! Posting a little late. Forgot to post yesterday.

26yo male 180lbs

40lb DB swings

13:24

39/m/150

cfwu with 13 lbs vest

11:58

swings and pull ups with 13 lbs vest

8:44 as rx'd

chris: 11:35

Did anyone check out the Navy Seals wod for today? It is essentially the equivalent of "Helen on Super Steroids".

5 rounds for time:

Run 1 mile
20 kettlebell swings (50-55#)
20 pull ups.

17/m/138

17.10
Not proud with the time. Got to work faster and harder.

(done 10/15/07 after 4 rest days)
26:02...HR avg 171 max 184
More than five mins. over my PR. Lack of sleep and inconsistent WOD's is to blame.

39/m/196#

Subbed ring pull-ups (6 kipping + 6 jumping)
Subbed 55# db for kb

14:01

Then (foolishly) rowed for 30min on C2: 6850m

AL

46/m/160

As rx'd

17:10

JoMo- 7:31
Dixon-7:50
Nola- 7:26

As Rx'd.

m/23/193

First Helen. As rx'd.
12:51

m/31/170

14:37
1 pood kb

age 41
bwt 210#
time w/ 65# db swings: 10:46.

Subbed 90 seconds of box jumps for each 400
#55 DB swings
12 pullups

12:18

as rx'd first Helen 13:52

M-28-180

As Rx'd-

10:30

Tom
m/45/185

sub 2 minute rows for runs, 55 dumbbell
11:26, down from 12:36 last time.

29yo M/180#/5ft10

Helen: 35 lbs KB, jumping box pullups

Time: 16:14

37yoM/150#/5ft10

Helen: 35 lb KB, jumping box pullups

Time: 15:10

35/M/175

10:18

Subbed 1:35 Spin bike sprints for run
50# DB swings for 1.5 pood KB swings
12 pullups all deadhang

Nice, quick heart pounding workout!

9 min and something...no stopwatch again. Done on Oct 16/07

35/m/175
CFWU
WOD as Rx'd
14:28

After
10 down to 1 Reps 65lbs Thruster (30 sec rest between Rds)
500 skips

19 yom bw 165
subbed 45lb dumbbell for swings, wierd track situation so had to run over the correct distance (1350m total) also plenty of distance between dumbbell/track/pull up bar
15:17

As rx'd except 45lb swings
19:14

Me: 35# Dumbell Swings 11:11
Her: 15# dumbell, subbed l-sits for pullups 10:55

14:38

w/ strict ring pullups

Helen, 11.31

A disappointing 11.31 I might add, as I felt strong, pull ups were my best ever for a helen, and KB swings as good as ever. Time still the same as my last effort. Hopefully, that's due to the first and last 30m of the run being executed through the mess that surrounds the hole in the ground where my garage will be standing a month from now. No momentum to be gained dodging around all that construction stuff on the way in/out of my backyard workout area.

Trained my first client today - hooahh.

Paul

CFWU X1
50% week
Scaled to 200m runs, 21 kb swings w/25#DB, 12 pullups with blue band assist.
Time: 8:32

20 min each:
Row: 345 cal
Stairmaster
Eliptical

20 min each:
Row: 345 cal
Stairmaster
Eliptical

As Rx'd-

10:30

cfwux3 (- pullups)
as rx'd(55#db)
15:19

M/17/131

subbed #45 weight with handle for kettlebells.

11:00

rest from sunday ride

10:40 Running outside

subbed 44lb kb(heaviest I had)
otherwise as rx'ed

9:30

15:00

F/46/115

As rx'd - 12:24. If not a personal worst, dang close to it.

Barri 11:05

Shay 14:40 sub 18 pound kettlebell

Carole 10:21 sub 18 pound kettlebell

Shawnine 14:46 sub 10 pound dumbbell

Used 17.5kg Dumbbell and most the pull-ups were jumping:

14 mins

9:53 55lb db

Runs on a treadmill, with the rest as written.

7:50

13:10...as RX. trying to get that cardio muscle going.

22/m/153

As RX'ed (55# DB instead of KB for the swings)

10:32

Decided to use the new treadmill in the gym this morning, due to its convenient placement between the pullup bar and the mat I do my swings on. Failed to give it a test run before jumping on for my first 400m, so I lost a good 45 seconds wondering why 10.0 "MPH" (or so I thought) felt so slow.
Stupid metric system. Should have just gone outside.

J: 8:07 (PR)

~17min

m/43/195

"Helen"

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

24:30

15:55
50lb Dumbbell
Jumping Pull-ups

m/32/180

55# dumbell, runs on treadmill
16:35; PR by :32

Small decrease, but decrease nonetheless.
Thanks Coach.

13:02mins with 40lb dumbell. Strict pullups.

18 secs faster than last time but just wasn't with it tonight.

28 year old male
BWT ~170lbs

Lugged a 53lbs KB to a nearby college track.
Nothing around to do pullups on though, subbed burpies.

10:33

M/21/161#
As rx'd, had to use 25# plate.
Time: 9:03

12.22 as rx'd

10.45 as rx'd.

cfwu + 2 mile run
as rx'd
strict pullups

13:45

Helen, scaled

31/m/190

Three rounds for time:
400m run (treadmill)
45 lbs db swings
10 pullups

20:10

heavy rain here.
sub'd 100 jump rope singles for 400 meters
14:40

No WOD today

Charity-9:11
10 sec. off
sub'd 38# KBS
windy, rainy, unmotivated!

lungs burnt from skunk.
needed break to get inhaler
negs and jpu's
16:40

as rx'ed
14:23

13 minutes...2 minutes better than last time.

alsmot as Rx'd...I cheated on the last set of pull-ups with some small jumps.

800 Meter Run, 21 Kettle Bell Swings, 12 Pull-Ups
X 3
20:18

33/M/200

9:29 as rx'd (23 second PR)

Sub'd medicine ball for kettlebells since I don't have them or dumbells. 13:15 new PR.

Around 23-24 with 50 lb dumbell.

I'm sure I could do it faster if I didn't have to use a treadmill.

23/m/162

Im in my half intensity week only working out 3 times this week

Dynamic stretch + handlwaking practice ( free HSPU im gonna get u!) + MCFWU x3

onto:

"Helen"

Three rounds for time:
Run 400 meters
30# X 21 swings
12 Pull-ups

21:43.82'

A bit disapointed, wanted sub 20min, but im on my rest week so it's ok, and a trainer came to chat when i was 4 swings and 12 PU away from finishing it, ehhe

Compare to 070906:

25:13.09'

Not 2 bad for a rookie, tx coach

ah'ouh
ah'ouh

M/32/168

As rx'd

9:58.

M/36/200

did (400m on treadmill, 25 swings of 55lb db, 12 pu) x 3, apparently following directions is a bit of a challenge.

16:10

33/M/143

600M run, 35 lb db, 12pu x3

11:32

m/25/158

I used a 16 kg KB

Time 9:08 (PR)

m/35/180

As RQ'ed 22:55

Runs on a treadmill, 55lb dumbbell. Treadmill across gym, so lost time getting to it.

w

3.5 rounds of 100 jumprope, 50 squat
Excellent work!

did Helen today (16:09 42.5lb dumbbell) and realized what I had thought was my 400m (I had though it was actually a "little over" at 430m) is actually 640m according to google maps. Looks like my times are gonna be improving at lot next time around!

Now I need to discover that all of my weights are mislabeled and that I am not in fact a weakling... hmmmm...

And all the routes I've done totally sandbagged... I feel a surge of revisionist history acommin'

154#/SWM enjoys long walks on the... oh, wrong site.

I did Helen today (16:09 42.5lb dumbbell) and realized what I had thought was my 400m (I had though it was actually a "little over" at 430m) is actually 640m according to google maps. Looks like my times are gonna be improving at lot next time around!

Now I need to discover that all of my weights are mislabeled and all the routes I've done totally sandbagged... I might be on to something here...

23/m/170#

Helen, 40# swings: 11:24

35/M/185
Helen
3 rounds for time of
Run 400 m
25 -30# pound dumbbell swings
12 kipping pull ups

Time=17:18

Sal: BW 169 HT 72.5"
As Rx'd: 22:30

Naj: BW 197 HT 70"
As Rx'd: 26:55

36/f/130#

Helen, scaled (puppy) - 3 rounds of:
run 400m
21 x 20# db swings
9 pull-ups on Gravitron, using 14.5kg assistance

18:45

28/m/170/5'6"
rx'd w/ 55lb DB
12:10

Previous PR 19'11"
Today 14'16"
much improved

Thanks coach.

as rx'd 12:10
best time is 10:00 I think I was so slow today was I did helen at the gym and I had too much transition time btwn excersizes (walking to Pull up station and then DB rack). Usually I take my 1.5 pood to the track and there is no wasted transition period. will redo and test my theory.

9999999999999999999999999999999999999999999999999

TSCHANZY 45 YOM 171 LBS 5'9"

AS RXED 13:46 PULL UPS BROWKEN SETS

9999999999999999999999999999999999999999999999999

9999999999999999999999999999999999999999999999999

TSCHANZY 45 YOM 171 LBS 5'9"

12:17 outside last time, easier than on treadmill. Lost 1:26 this time (above).

9999999999999999999999999999999999999999999999999

37/m/148

Sub HSPU for pull ups.
No pull up bar upstairs where
the track is.
Sub 55#db for kb.
14:01

I would really love to be able to do
the WOD's on regular equip. Pull up bar too low only
a 1 inch taller then me.
Other times I have to sub
1:30 of 24"box jumps for 400m run.

I also found out today that its only 12 laps
that equal a mile not the 20 Ive been doing.
That really affected my Murph time the other day.
Knowing this makes me want to do Murph again next week.

But I Love Me Some CF.

Subbed 500m rowing for run and 55lb dumbell for K-B
12:03

just did "Helen" last night with the Utah Valley crew

as rx'd: 9.43

here are my "Helen" times for as long as I've been keeping track:
20 Nov: 13.17
16 Jan: 12.58 (3.15, 4.43, 4.59)
9 Mar: 12.51
24 Jul: 11.15 (3.00, 3.57, 4.17)
8 Sep: 10.53 (2.36, 3.47, 4.29)
17 Oct: 9.43 (2.34, 3.27, 3.40)

It just goes to show that Crossfit works

28:17

as rxd

13:55

27 yom

192 #

14 minutes

24 yof

130 #

18 minutes

30# db for kettlebells

jumping pullups standing on dbs

CFWUx3
-400-m runs on treadmill - speed=9.2; 6:31/mile - pretty tough, but tired today - one treadmill was broken, so cost me some time to switch
-55-lb db swing - gripped end of db with both hands ala kettlebell - hard to hold on - started to get the hang of it - pretty demanding on lower back - key is the hips - thrust forward on the way up and let hips go back on way down to use body as counterweight for downward momentum of db, so all strain not on lower back and shoulders
-did all pull-ups with no jumping
time = 17:39
soaked with sweat as always

Thursday 10/18/2007 2300 pst
Bw=206, 72", 47 yom

T'mill 4% grade

10:37.11

44/m/155#
8:59

10:01 as rxd

This was my first repeat workout since starting Crossfit. I didn't post my time the first time but I can tell it was WAY better this time. I also remember having to drop weight the first time. Anyways...

as rx'd 13:24

35/200
12:48

8:03 w/ 95 # cable swings
11.1 mph on treadmill

cfwu
Three rounds for time:
Run 400 meters
45 dumbell X 21 swings
12 Pull-ups (6/6)
16:56 - pr

30/M/200

Bike to gym

CFWU x 2

Subbed 400m rows

11:20 (-0:34)

Fran and 10K row this evening to catch up

22/m/189

as rx'd 12:39

Happy with this time. Can't wait to see how I progress. Did Helen just for fun and a bit more of a challenge for the day.

PS - Great day for me! I just got hired to work as a trainer in Raleigh.

19.01

3 wks since last workout...
7 days getting to Iraq...
36 hours in bed with the creeping crud...
first day back at Cross Fit Samarra...

Helen as Rx'ed...

Time: 13.21

Age: 39
Wgt: 180

scaled KBS for 17kg DBS

14.41

(2 mins slower than before!!.. tired!)

10:16
not my best time
I knew it was going to kick my butt!

14:56
Sub'd 45# DB Swing

28 m 197lbs

25:00. used 50# dumbell. and 70# assist on pull ups

first time i did the swings... they kicked my arse!!!

11:47

10:10 with dumbbell and track on MacDill
Previous PR was 12:31 on treadmill and KB
Luckily no one saw me walk outside the gym with the dumbbell

46yo/m/167lbs.

Helen as Rx'd, with 55lb. db

11:10

My first run was 1:36 and slowed down thereafter.
Last time I did this I drug a p235-75 r 15 radial tire for each run..took over 20 minutes

31/M/190
As rx'd
New PR 11:30
previous time was 12:30

Havent worked out in 2 weeks, been sick!

26:08 with 20lbs

F/32/125#/5'4

11:43

5 min row to warmup plus some lunges

treadmill and 50 lbs db used

16 minutes, but lots of time wasted getting treadmill up to speed and navigating weight room

11:54 wu=20 min light elliptical. sub 35# db first 2 sets then 40#db last set. All unbroken. pulldowns on Hyatt machine.

last time: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

34 M 180#

Used 35# (25#+ 10# weights strapped together)
Jumping PU towards the end.
17:30, 30 faster than I guessed.

34 F 134#
1 gal kb swings.
Incline rows.
~15:00

m 35 bw 160

Done at 76 nysc
lost A LOT of time on treadmill start up each round.

11:28.

Used Treadmill and 55# DB

12:44 - Avg HR 166

23/198/6'

Wednesday, Oct.24, 2007
Helen with a twist+

400m row (damper setting 3.5)
1.5 pood KB swings x21
12 pullups
20 pushups

19:45

38/M/195--Syracuse NY

As Rx'd: 10:30 (pr - 0:13)..

I was SO close to taking almost 30 seconds off but just could not get enough wind after last round of DB swings. Wasted about 30 seconds on those last 12 pullups.

This one is always a lung-burner.

45m200#
third workout in a row and beat, plus didn't help that I stayed up late for the Red Sox and drank a few beers. oh well.

as rx'd 13:39, minute slower than last time.

35 dumbbell
round 1: 8.5mph/full set/8+4
round 2: 7.5mph/full set/4+2+2+2+2
round 3: 6.5mph/broken/assisted

13:50 min
treadmill .5
55lb

13:50
tread mill .5
55lb

11:29 with 44# KB

PR by 1:22 with this weight, all-time PR by 51 secs (that one was with 35#).

Key was consciously limiting rest breaks on pullups -- 3-5 deep breaths, then back on the bar.

070906

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

18:20

071015

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

20:18

Meyer- New PR by :10 10:34
Plunkett- 14:51
Godfrey- 16:58

16yom 160lbs 5'8

my frst time doing helen but the heaviest db I have at my house is a 40lb dumbell and the runs were approximately 400m.

time was 11:32

Now that soccer season is over im seeing lots of improvement in the pullup area

post: practiced snatches
worked up to 135lbs with nice form
did 145 a couple of times but i keep on landing with bent arms at that weight.
after I would snatcht a weight i did an OHS.

Cfwu then

as Rx'd

12:03 4 minutes better than the first time!

come on!

15:51

About 17 minutes.
Pushed hard on this one.
Sub'ed 55# dumbell and used Gravitron.

Fought pukie for about 5 minutes....and won

subbed 55lb db
13:47 (pr)

10:15 as Rx'd

16:00

50# db
8 pu

13:45
sub 45# plate for kb swings
sub jumping pull-ups
****did 1st pull-up****