This one looks like a pretty short one for a long day of travel. Thanks

great flag

A quickie -- i'll take the brief respite and practice muscle-ups, 'cause I know they're coming at some point :D

Helen...short but brutal

I have a love - hate relationship with this workout. I am a day behind so will do this Thanksgiving morning. This workout is a true test of "true fitness".

3,2,1....go!

looks good!

feeling really pumped for this one! Will have to use a dumbbell instead of a kettle for this one, can anyone suggest a weight?

Best test of fitness there is.

This WOD is brutal, the video was brutal (I'm gonna have to try it sometime)... I love crossfit

The Fairfax crew completed impressive filthy 50 at the Pittsburg Cert a competive bunch indeed.

Jake 7:55pm:
55 pounds for the swings (it says so on the main-page)

Jake 755:
55 pound swings (24kg)

How much is the dumbell swing for girls?

Love this one! Does anyone know in the video....are the ladies swingin' 24kg KB's? ? ?

Sounds like fun! I've only been doing this for 2 weeks so all these workouts are new to me. Can't wait till tomorrow to give it a try. I hate running though!

My gym doesn't have a track and I don't own a KB yet, the wife is getting me one for my b-day...I hope. How about 400 meter row, 55lb DB swing and 12 Pull-Ups? Does a 400 meter row at a 6-7 setting constitute a 400 meter run or not even close?

#15 Joseph Carter, doesn't your gym have a treadmill?

now, i dont have a rower, and i cant run around here. i would usually do kb swings for runs, but as there already some prescribed, what can i do? lunges? squats? combined with jumping jacks?

Joseph Carter: Just do the run on a treadmill at 2% incline. Or, figure out how many meters your stride is, pace off 200 meters outside and mark it with chalk. Then run to the chalk mark, run back, walk back into the gym and continue.

Fun, prior times 18m30s 13m30s shooting for 12m. Brutal fun workout the dumbbell 55# hurts vs the kb, but I only have a 15# kb for warmup/cooldown. The shipping on those things is horrible.

Joseph-#15: I'm in the same boat at my gym, so I just zip over to the treadmill, set it as fast as I can handle, and then run 1/4 mile (aka 400 meters). Good luck.

I'm only about 1 month into CF. This WOD seems easier that the other ladies that kicked my ass. What is a good time to strive for with Helen?

Yeah, we have a Treadmill but that entails walking upstairs starting the damn thing up, getting off going downstairs to do the swings and pull ups. All of that moving around will kill my time!!! Come ON!!! Okay, I'll try it but this means I have to get up extra early or else the bodybuilders and soccer moms will be looking at me funny again!

The gym has Treadmills upstairs which means I have to start the damn thing, run, jog downstairs, do the swings and pull ups and then run back upstairs to start the thing up again. That will kill my time! Okay, I'll try it but this means I have to get up extra early to avoid funny looks from Bodybuilders and soccer moms.

I want to do this one. I like the video and I'm going to make sure Keith plays She's a lady over and over until I'm done. Hahah

I know those guys in the vid. It's not loading up all the way for some reason so I can't see who won. Can someone tell me what happens??

Question: been doing crossfit for about 3 weeks now, and love it. On the Wods that take under 15 minutes what are some of you doing after? For example the CFWU takes me about 10-15 minutes then lets say a 15 minute or even the prescribed 20 minute ones then i have worked out for 30-35 minutes. Even though i am pretty wiped after these WODS, I feel like I should be doing something to equal a 60 minute workout?

Thanks for sharing

#15 Joseph Carter, yeah, that's how I'm gonna do it.

By the way... Getting funny looks is half the fun of CrossFit. Why avoid it?

AllisonNYC! The dudes took it! YEEHA hahaha. Helen is a short fun one...yeah FUN.

#24 Greg, I, myself, work on what I feel needs work. Yesterday I did dumbell snatches and (tried to do) a muscle up. Some days I'll do squats, deadlifts, shoulder presses... What ever.

AllisonNYC-

Yes the guys won, but that needs some clarification. They only won by like 20 feet. The women did a hell of a job!

I assume some folks participate in athletics or sports. Personally I swim, row or pick/create another WOD similar to the one supplied. For example today's WOD is an MGW. So I might supplement this WOD with another MGW of similar structure and length. Maybe Row 500 meters, 12 95lb snatches and 12 Dips. I find that the WOD followed by a good swim/bike/row/run/various athletic event is sufficient. Sometimes I just do the WOD if it is brutal enough.

About subs:
I'd say 36lbs for the ladies (16kg = 1 pood KB)
If you row, do 500m. Run on a TM, at least 1% grade.

Didn't kip last time, so this should be a nice improvement.

late on the post. tues/thurs are kid nights so late workouts

5x3 C&Js as rx'd

135, 150, 165, 180, 190 then one at 200

post: 4 sets of 3 position cleans
155 165 175 185(failed on hang squat clean and called it a night)

All about the benchmark WOD's these days, huh?

#21 BC127

Under 10 minutes is pretty damned fast. Always be wary of WoDs that "seem" easier, Helen is a monster.

#24 Greg

I try to work on my weaknesses at least once a week, usually following a shorter workout. Remember though, longer workouts don't necessarily mean better workouts. Fran will usually leave me shaking for a good 20 minutes.

Fun day tomorrow:

Brazilian Jui Jitsu practice for 1 1/2 hour
"Helen"
work then hockey game ohh yea!

Greg #14, if you perform "Helen" balls to the wall, I assure you, you won't want to do anything but lay in a puddle of your own sweat and fight back Pukie. Good luck.

Sorry, #24.

#12- tanya-
our girls use 35#

An "easy" day.... thank you! My back is gonna be sore after the C & J.

Shout out to Crossfit Fairfax for using the De La/Doom track on the video.

Greg, after these short, intense workouts, I usually like to take a little nap. Maybe that's just me.

Wow! I planned on doing "Helen" today, but ran out of time due to work commitment. I can't wait to beat my last time out.

i love helen! i want a sub 9 so badly (stuck in the 9:20's for a good 6 months now)

I have a request for the crossfit gods...

I remember this great WOD we did in 2006

Wednesday 061004

Three rounds for time of:
95 pound Overhead squat, 15 reps
15 L Pull-ups
95 pound Split-jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 Back extensions, with 25 pounds

Post time to comments.

Hold 25 pound plate or dumbbell to chest for back extensions.

how great would it be to see that one again, say maybe december 1? that would be a wonderful birthday present...;-) or i guess i could just do it on a rest day, but what fun would that be without everyone else suffering? i remember being extreamly sore after this one, it's one of the workouts that still over 1 year later still stands out in my mind as a kick ass WOD.

KILLER VIDEOS GUYS!
You look like you have an amazing crew in fairfax! What a great WOD. Love the inspiration and teamwork.

De la Soul and MF DOOM today. Great music in a great video. Kyle s.

35yom/175/6ft

10:00

DB swings, not KB. My ankles are murdering me.

Nice work there Fairfax crew!

A day late in posting...

25/m/185

C&J 5x5 (I'm currently working with Project MEBB).
135, 145, 155, 165, 185 (F#5)

I'm really starting to feel comfortable with these (7 months later) and it's translating to more aggression getting under the bar. Plus the new Do-Win's felt amazing...rock solid at the bottom - no SQUISH!

Helen in a couple hours, by far my favorite WOD...just need to drop 14 more seconds for a sub-10. I'm hoping to find the time on the KB swings - I think I hover at the top for a split second too long. Time will tell.

- Alex

PS: Nadia, that WOD looks brutal - let's hope for everyone's sake that it doesn't show up...I'll send you a B-day card or something instead. Deal? :-P

#42 Nadia:
I think that sounds like a great idea. I guess that WOD happened just a bit before I started this CF stuff.

If it makes you feel any better I'll suffer with you (in spirit) through that WOD.

25/M/5'9"/160/
Im a couple days behind did Clean and jerk
135,145,155,165,170 only got 2
Then I did Fran for the 1st time right after
as rxed 7:03.
I cant beleive how such a short workout can kick my ass that bad.

Coach,
I just wanted to let you know that I am on to you. I know your alterior motives... World Domination. Lauren posts the WOD everyday helping people become stronger, faster and lighter. Lauren posts the WOD, we perform the WOD. Then one day, blammo. You post this: World Domination, one round, for time. And we do it. As prescribed. Probably, in sub three minutes. Anyway, just thought I'd let you know that I know.

^^^ hahahaha

Conrad,

Classic LOL!

A tip, If I may. Now that you know "The Plan", I must point out one significant detail: Coach has your IP address. You may wish to take precautionary measures.

Best of Luck,
I6

hey guys, ist time aussie here, 23years, WOD in 9:26 though with 16kg bell (its all i had) cheers

haha! Was planning on doing this one today anyway! What a coincidence! Fun workout!

LMAO @ #50 - Conrad!

We constantly joke around here that Coach and Lauren are starting their own Project Mayhem...

...1st rule of Project Mayhem is...

Great WOD today...ummmm....Sir

- Alex

14:40

17.5 KG DB
Last few of each set of Pull-ups were jumping to maintain intensity.

Finished off with 20 mins LI cardio cool down and Ab work....

-Chris B

17 minutes flat.

Lost most time on chin ups, had the break up the last two sets. I want to shave off two minutes next time Helen shos her face.

Will do 20 minutes of light cardio after lunch because I am going to stuff my face with lots of KBR-provided Thanksgiving dinner. Boy, I miss my wife's cooking.

38M/175

CFWU(3)

WOD: Helen (sub 500m row and 1pood KB)

13:17

After rowing and KB swings, the pull-ups just kill my time. Pull-ups broken 6/6 then 4/4/4 for last two sets.

12:59

39/185/M

21:10 Used a 40# DB (largest we had). Man was I winded!

looking good fairfax crew! great to meet and work with you all at the cert.

21/M/175

As rx'd, 55 DB and tredmill run
11:00

39/m/176cm/70kg

As Rx'd

11:21

Yesterdays heavy lifting didn't exactly help with those swings. But I guess that's what CrossFit is about: variability and preexhaustion.

I had to partition the swings in 11 and 10 each round, otherwise I would have probably broken my back with that kettlebell coming down.

Would it better suit Helens character if I'd sale the weight down a bit and do the swings unbroken?

31/M/163

As rx'd:

10:10.7

It's not very often I get to say this about a Crossfit WOD - I own this WOD - I own Helen. Finally a WOD that plays to my strengths and not my weaknesses. Looking forward to see my time, and then be disappointed when I see everyone elses time!

Great video and a great crew at CF Fairfax!

If you plan on training with them you better bring your "A Game."

What's the song?

30/M/71"/210:

As RX'D - 13:05

Felt like my lungs and forearms were going to explode...nothing like running outside in Afghanistan to get your lungs pumping!

Want to start off by wishing EVERYONE a very HAPPY THANKSGIVING and hope everyone has a safe, healthy and great day tomorrow!

I did yesterdays WOD and then when I got home did 10 HSPU, 5 muscle ups, 10 rounds. I have homeade rings so my wrists are torn up.

I have a bit of an upper respitory infection (more that just a bit). I was huffin' up a storm yesterday, but pushed right through, hypertensive and all. This WOD is going to choke me, having a hard time breathing as it is.

Any recommmendations on this? Any suggestions? I know i need to listen to my body, but should I go all out, and decrease intensity if needed? Or go at it at 75% straight through?

I could use some experience on this one please!

~J~

(a couple of you asked the other day how my bride was doing post-op and she is recooping just fine. Thank you for your warm wishes!)

~Train Hard and Push Through IT!~
(a better statement?)

24/5'9"/129

10:45 with a 35 lb dumbbell

26/6'6"/202

13:10 as rx'd

First time doing Helen with a kettlestack...way tougher than a dumbbell or plate on a rod.

27/m/6'2"/190#

11:09

Probably could've gotten into the 10's if I wouldn't have been a pansy and partitioned my 55# DB swings... oh well, room for improvement

ditto on the Afghanistan comment... i'm either going to come back with black lung or have some uber lung strength!

9:33 - 52# kb swings higher than head height but not directly overhead.

M/30/5'7/185
11:19
on treadmill, 55# db
Someone posted earlier that this wod looked easier than the others. I was fighting pukie for 10 solid minutes after setting a pr. Beware what seems easy.

Great video and great job CF Fairfax!! GET IT!

59/m/150
12:37 rowing

J roCk -

Listening to the body is definitely recommended. Start out slowly and cautiously, then monitor how you are going. Always easier to start easy and build up, rather than the other way around

m/40/181
9:48 as rx'd -- minus 2:05 from last time.
Kipping pullups.

M/26/208lbs

12:38, lungs are burnin
1st time doin this one.

J roCK-

Having just gotten thru bronchitis myself, and quitting smoking (double respiratory whammy), I would just suggest taking it easy. You're not slacking off by taking it lightly, and it's not the same as just gut checking it thru a tough cardio workout- your lungs simply do not have their full operating capacity nor are efficient. Just saying.

just tryin' to report my times without being spamed or edited

Did "Helen" on Saturday (11/17/07) with a class. My time was 9:10 as rx'd. (pr=8:44)

Made up yesterday's WOD of clean and jerk 3-3-3-3-3:

65, 70, 75, 80, 85

35/m/70/176
WOD when I got to the gym I forgot how many reps of db swings and did 35 each round. Duh.
19:11

Greg,
If it's a short WOD I usually do an extra 1 or 2 Crossfit Warmups. You can find the official warmup on the exercises page... I like to keep the total workout (including warmup) to about 45mins. Any more than that and I believe you are into a non-productive catabolic state.

Nadia Shatila - we call that WOD "Brandon's Bad Day," but do 5 rounds instead of 3. WOD named for video on 03 Aug 07. Crossfit Pentagon is doing it next week!

"Last Chance Before Turkey" WOD:
50-40-30-20-10 of
Double Unders
Knees-to-Elbows
Back Extensions
Push-Ups
Kettlebell Swings - 35lb
Wall Ball Shots - 20lb, 10ft

As Rx'd: 44:54

Crossfit Pentagon: "You can cry, but you can't quit!"

For those of you who seem to own "Helen" or think it is easy, why not post your record times with the Rxd weight. I believe anyone who needs to do more than the WOD, should have incredible times.

25/m/185

As Rx'd
9:34

Got my sub-10 (and a 40-sec PR)!

For the record, eating a pint of Ben and Jerry's New York Super Fudge Chunk 7 hours prior to the WOD is a BAD idea. I was fighting back Pukie the entire time...I'm proud that I've never met him, and I kept the streak alive today, even though I had a RAGING headache and 20+ minutes later I still feel worse than I've ever felt after a WOD.

#74 Kelly, I ALMOST had you! So close yet soooo far. Great work as always!

- Alex

What is the "proper" way to sub dumbells for kettlebell? 1-handed 55lbs? 2 different 55lbs db?
1 55lb dumbell using two hands?

45yof/137#
Just did Helen (fasting)in my building using some Precor incline machine
3 rnds
0.25mile
21 12kg KB swings (all i had avail was 12kg)
12 JPUs (1st 2 rnds, then 15+6 since I thought it was supposed to be 15 PUs)

Time somewhere btwn 12-13min (used clock, no timer and didnt check fraction of minute accurately)

I am pleased. Last Helen 070906 (500m row, 16kg KBS, 12 JPU @17:06).

31/M/165
"Helen"
As Rx'd
400's done outside on the road.
Time: 8:13

160M/30/CFT695

10:20 on treadmill in gym with db.

Personal best time is 8:43. Really bad today.

ChefD

Use 2 hands on one 55db. Switch the order of your hands if you need to (left in front of right, then reverse, etc.).

#86 ChefD
1 55lb dumbell. 2 hnads.

~J~
~Train Hard and Push Through "IT"!~

LOL..(bet you all are wondering where the "hnads" are actually located...)LOL

~J~

Helen as Rx'd

10:02 pr (was hoping to break ten minutes- run faster next time!)

bw 170

9:44 as rx'd

Another great day at CrossFit Jalalabad... we are getting more and more disciples. Today we added Harstan and Ben. We also managed to round up an actual 1.5 pood kettlebell. KB swings are much harder with an actual KB.

So without further ado... as RX'd:

Ed: new PR with a blazing 9:28
Jason: new PR with a 9:56 (the last 400 broke me off something fierce)
Chris: 13:05
Nick: around 13 minutes... didn't get his exact time
Harstan: Didn't give me his time, but we started at the same time and he finished shortly after me... i'm guessing it was in the mid/high 10 minute range.
Ben: Still recovering from a shoulder injury so he only did the first set of KB swings. No time.

Andy: Still recovering from a shoulder injury so he did the following for time:
4 sets of:
400m sprint
12 kipping pullups
Time: 12:57

Good times.

CrossFit Jalalabad Charter:

We are on a FOB in Afghanistan. What the &#$* else are we going to do?

Members:
Ed
Jason
Chris
Andy
Nick
Dave
Jeremiah
Mike

Plus plenty of other off and on'ers.

Thank you coach, may I have another?

BW=190 (haven't checked the scale in a while, gained a few pounds (hopefully muscle) since zoning for the last month or two.
Age=27

as rx'd:
9:07 mins.

Very nicely done Fairfax crew, wish i did that one with you, if so wouldn't be crippled now!

I also think the ladies should get a rematch.

JB: 14:43
LJ: 17:35, subbed 17.5# dumbell swings and gravitron pullups.

For the record.... on the last round Jeff added 10 more lbs to the women front squats to slow them down..... and gave the men the victory....

Nice job everybody!!!!!

37/m/170

as rx'd

10:15 (PR)

J: 8:33 (PR is 8:07). Runs were the difference today

28/m/195

10:36 treadmill-I hate waiting for that thing to speed up! PR anyway..I want to crack that sub 10.

8:54 as rx'd

a little off the subject of Helen but can anyone tell me on Angie, is it partition the exercises as needed or do you have to do the 100 pull ups first before moving to the push ups and so on. i should know this but it seems i forgot.

jrock

i think it would take me years to learn how to swing a dumbell with my hnads.

11:57

28/m/210

as rx'd: 9:59

18 seconds slower.

ken c

You know, we should probably not talk about the "hnad" dumbell swing, or else tomorrow, we may find that Coach posts:

5 h(hnad)pu
10 1/2 pood hnad kbs
15 hnad to elbows

as many rounds as possible for 20 minutes.

Bloody hell, look at the trouble I caused now!LOL!

~J~
~Train Hard and Psuh Through "IT"!~

Mark
Subbed 500m Rows (knee still an issue)
1.5 pood
13:37

ken c

you do all of one exercise before moving on.

10:33, 10:15 last time.

This time all pull-ups pronated, 1st set unbroken.
swings unbroken.

had to run around 2 gym 3 times, dodging chairs, nets, poles, small people-- good agility practice.
could have ran faster, but feared clothes lining myself.

9:43 as Rx'd

I've been reading the comments for a couple of weeks now, mostly to see what kind of times I should try for. This was my first Helen and I did better than I hoped. I work out at Crossfit N. Santa Cruz and Brenndan pushes pretty hard. It's a good thing. Thanks everyone for all the great comments and info, they really help.

as Rx'd 12:36.

This one was deceivingly hard. Perfect day for Helen!

21/m/195
helen
11:32 subbing cinderblock for kettle bell

Ouch...was shooting for 11 minutes but came up short, should have done the clean and jerks in the morning.

Helen 32:18

Livestrong!

correction....should not have done the clean and jerks in the morning

163/M/23

Dynamic stretching + free HSPU practice + MCFWUx2

onto:

"Helen"

Three rounds for time:
Run 400 meters
40 pound dumbbell X 21 swings
12 Pull-ups

20:15'34"(PR)

Compare to 071015 :

21:43.82' ( with 30#DB swings )

ah'ouh
ah'ouh

jrock

thanks. damn! i was afraid of that. and i had come up with a kick ass strategy to partition them too. guess i'll start working on my time for 100 pull ups in a row.

10:28
1.5 pood "American" swings

Scaled.

4 rounds:
200m run
10 dumbell swings at 22p
4 pullups
Time: 11min

With hindsight, I should have subbed rowing. Tried to step off treadmill at 8mph without slowing down first ;)

m/31/185

11:53

have to do the run on a treadmill, I'm not set up to get a good time with the distance I have to go b/w outside & pull-up station-I do this stuff at the gym at work

My first Helen
Let me just say, when I first met Helen, I thot she was going to be this sweet, easy going young lady. 23:20 later, I hate Helen. If, in my life's passings, I should meet another woman named Helen, not only will I probably not speak to her, but there is a strong possibility that I will punch her in the face.

treadmill 400m's
47.5 dumbbell swings
assist (4) pullups

Helen- I know it was a PR... however my watch stopped prematurely for some reason, so no time.

Rx'd

8:46

Treadmill 1% incline
53 #KB

conrad - funny stuff man....

27/m/166/5'8
WOD as rx'd 13:13

not feeling good.... might puke... happy with my time....sub 13 next?

As rx'd - a real painful re-introduction to CrossFit!

9:04, with treadmill on 1% incline

#68 Neill
That song is "Rock Co.Kane Flow" by De La Soul off the album The Grind Date. By far the best music to mix with a Crossfit video yet.

Age: 42
BW: ~165

CFWUx3

11:24 as Rx'd w/55# dumbbells
PR by 1 full minute!
fought off Pukie for about five minutes afterward...

compared to 12:38 on 9-6-2007, 12:24 on 7-23-2007

#15 Joseph - no track, no problem: do double unders, tuck jumps, run in place, box jumps, rowing 500m, use a treadmill for 400m, mountain climbers, burpees, hit a heavy bag. For the stuff that doesn't have a number next to it, pick a number that'll take you ~1.5 min and that you might be able to do in a minute if you really nail it (e.g. ~50 box jumps). As long as you have soemthing to race through that taxes you and gets your HR up.

#25 Greg - If I have anything left, I like to finish a workout after a WOD by working on a weakness that hasn't gotten too fatigued. Today, I'll probably try some negative HSPUs to try to build toward someday getting them full depth. If I still have time, I'll challenge myself with L-sits, ab-roller work, throwing a med ball around (see if I can hit the ceiling in the raquetball court) or hitting the heavy bag to loosen up.
If you check out Ross Enamait's books, he includes some "fun" finishers that will really make you feel like you worked that day (like 100 sledgehammer swings to a tire).

29/m/160

WOD as Rx
10:05

All sets unbroken. Run on treadmill at 2.0 incline, maxed out at speed 10. Time lost to get treadmill up to speed and incline. I felt pretty quick through the pull ups. Need to increase strength so that work rate on KB swings is greater. That 1.5 pood KB gets some looks when you get to swinging it. All swings were to crown of head (Is that russian or american swing?)

Helen is one of my favorites. I cant wait to meet her again tonight. reading all the posts makes me want to ditch out of work and go do her now! I know im getting a PR tonight.

40 M 190#

WU = explained and showed exercises to my bootcamp class.

55# db in place of kettlebell (since we don't have any)
otherwise as prescribed: 13:42

Age 35
BW 149#

As rx'd:

10:37

192/30/M

19.57 as rcv'd. Slow on pullups, plus 2 mins walking upstairs to the track.

12:26 w/55lb DB & treadmill

m/36/180

BrandX scaled;
Pack:
3 rounds for time
Run 400 m
21 x 40# dumbbell swings
12 pull ups

Time: 13:51 (last time was 13:17 however that was done with 200# pull downs as no pull up bar was available, this time was pull ups).

20:25 sec. GREAT TIME FOR ME. PR.

Felt the pain. No kbells. Only dbells.

Prepping for trip for T-Day.
gina johnson - want to do my laundry? Does 'i quit working out' work?

23 min flat as rx

As Rx'd (55 lb db)
9:52

A little shy of my PR but my ankle is still a little stiff and I was running on open field with animal holes all over so I held back a little. I also went on memory for my turnaround point since I forgot my GPS so I might have run a little long.

Pre: unit PT
Post: ankle rehab at desk

23:21 Almost died!

24/m/200
8:55 pr by 1:27...gotta work on the running and pull -ups.

40y/o M
75" 200#
Helen (24kg kettlebell)
9:04 as Rx'd

13:00

WU .5 mi. walk on treadmill
WOD
15:49

WU .5 mi. walk on treadmill
WOD
15:49

My time sucked today as I was on the floor sucking air b/w rnds. total time 17 min i.e 4:45 min slower than last time. I have not even had any turkey yet!
Have a great thanksgiving holiday everyone.

Trainer Alwyn Cosgrove expressed some concerns on his blog last Friday. I used to have these same concerns, then I found Crossfit. Thanks to all.
http://www.alwyncosgrove.blogspot.com/

m/26yrs/74kg

subbed row 400m for run. everything else as rx'd.

12:17.

37 bw 190
pr is 7:36

today 8:44 inadvertantly did sets in a different order...over a minute worth of difference, I doubt it. I am older though COL (crying out loud)

I'm a first timer (20 min).
You have a great program.
Any chance you will make it to Alaska.
Geronimo Gym,Fort Richardson,Alaska

26yom, 172lbs

14:00 ish..

Dont give blood and crossfit... :(

As Rx'd
Jim 48/M/170 12:45
Gary 50/M/205 14:20

I have posted some partitioning schemes for faster Helen times at CrossFit East Bay. Here is one for intermediates that will yield a 10:30 Helen:

Run: 1:46
21 KB swing: 1:00
Five Deep Breaths: :10
6 Pull-Ups: :12
Five Deep Breaths: :10
6 Pull-Ups: :12
REPEAT 3X

http://www.crossfiteastbay.com/2007/11/the-11th-paramater-of-fitness.html

Does anyone know where you can get those exercise balls that they use in the videos (grey & black ones), for workouts like wall ball & for the bottom of your squats?

pre-cfwux2, hip warm up, 1 pood kb swings 6reps x 3, 800m run @ 75%
wod on treadmill 1.5 incline
8:19, still can't finish the last 12 pull ups without stopping, grip just goes
tried to relax hands on kb swings after popping the hips, helped somewhat, but still need more work on multiple sets of pu-timing was bad on some pull & not dropping fast enough

Helen
13:11
treadmill
35lbs kettle bell
pullups-4 sets of 3 with kip X 3 (12)

29 yom
15:21
had to do most pull ups as negatives
any advice on helping with pullups

Warm-up: 1/2 mile run

"Helen"

3 rounds for time of:
Run 400m
21 KB swings with 1 pood kettlestack (sets of 7/7/7 for all 3 rounds)
12 jumping pull-ups (sets of 6/6, 6/4/2, 3/3/3/2/1)

Time: 18:35 (17 seconds slower than last time)

Agree with Woody #72 that using the kettlestack is harder than using a DB--but, I'm really glad I got this little gizmo. It definitely added difficulty to the workout.

F/58/5'6"/139

Comment #43 - Posted by nadia shatila

I will suffer with you! I did that workout about two weeks ago. I am doing the Navy Seals WOD today, but what about Thursday?

Bust out 5 rounds before turkey?

Day 2 vacation, live from the Adirondacks :)

As many rounds in 20 min:
15 Power clean, 75#
10 Push ups
= 6 Rounds + 1 PC

DL rep of 5: 135-145-155-165-160

Realize how lucky I am in Raleigh. Workout at a regular Y but can drop plates, have access to a lot of stuff I can use for Crossfit, room for it, etc.
Erin

31/f/158/68"

CFWUx2 (-dips, +HSPU), kipping work

14:10 (PR)
subs: jumping kipping pullups, as rx'd for women 1 pood KB

1:03 improvement from last time. this is my favorite workout!

can't wait to sit in Northern Virginia traffic... Travel safe everybody!!
ck

40/M/170

Subbed a 45# db for kb (only db I have at home). Otherwise, as RX'd: 10:23.

This was a PR by nearly a minute... Have a great Thanksgiving, everyone!

12:50 as rxd

#158 - Jared, we get ours from Dynamax (http://www.medicineballs.com/)

Wahoo! I improved 2:20 over last time.

as rx'd 11:04

13:34

Worse than last time. kinda aggravated... Next time!

m/34/205/6'0

As rx'd,
wod 12:51min...with treadmill, pullups kicked my butt!

Still a day behind which means I have to do Helen on Thanksgiving! I'm with you Zim (#126) Helen is my nemesis.
Clean and Jerks-
3x45#
3x55#
3x65#
3x75# (a PR for me!)
3x65# (scaled down for better form)

My hands are getting so calloused and hurt. I've heard other people complain too. I'm under the impression I would be a wussy if I wore gloves. Should I just suck it up? Thoughts?

M/45/155
400m (treadmill) - 55lb DB x 21 swings - Pullups x 12
9:49 (PR - previous 11:12)

11:31

32 m 190

8:58 as RX'D

all set unbroken

PR by :57! I am stoked! I could have done better had I been able to breathe, but I didn't go all out (don't know if I could have had I tried). Still pushed it, but tried to be smart. Thanks for the experience and suggestions!

Still have a bit of energy......ah what ta dooo now-a?!

~J~

~Train Hard and Push Through "IT"!~

As Rx'd for the first time (last time, used 45lbs DB)

11:30

#157 Maximus,

That's a pretty good list you made up. I'm interested to see what kind of improvements I can make if I follow the advanced or elite partitions. I can run a 59/60-sec 1/4 (although that definately wouldn't have happened this morning...C&Js). This morning, I accidentally blew the doors off the first 400 in 70 seconds. I definately paid for it later on...even though I got a PR. So running 1:32s or even 1:19s would feel REALLY good. I'll have to time myself on the KB swings though to see how long they take me.

- Alex

9:36 1 pood

Had to use a 45lb plate. (no kettlebells yet)

I improved 4:20 seconds from a few months ago. Wife improved 4:50 seconds.

Its raining out so no running or anything. So i did the 30 muscle ups for time. Underestimated how bad this was going to be....maybe it was overestimating my strength.

12:30
with the first 10 in 2:30 i guess a little more pacing wsa needed.

going to go workout at crossfit Des Peres later

sub 55lbs db swings

11:19 (PR)

previous two attempts:
12:33 (Sept 06)
12:36 (Oct 16)

#172 Gnat

I think that everyones hands hurt, bled, ripped etc at first, but eventually that does not happen. Well, not as often anyway! LOL!
I don't think it has anything to do with being a "wuss" or not. But, your hands won't callas up, won't get tougher, by covering them up with things that protect them from getting "roughed" up. I think it is a matter of personal preference. Who cares what anyone else were to say even if you were wearing gloves. When you are doing FRAN in under 2:50, The filthy fifty under 15:00 and clean and jerk 250lb....let whoever say whatever about gloves, hats, shoes...who cares!

Just my two cents.

~J~

~Train Hard And Push Through "IT"!~

Hmmmmm
I have been doubling the distance when i sub rows for runs. I see some folks are doing 1 for 1 or just a bit more.

Am I savaging myself more than need be? no complaints, just looking for clarity amidst the sweat angels.

cheers

chef

F/29/112/64.5

I subbed a 20# dumbell for the kettleball (this was my 1st time doing swings) and I did assited pull-ups with an assist of 50#, which I'm hoping to improve soon. I also ran on the treadmill.

15:30

9:59. First sub-10. If I hadn't been paying attention to the clock (sometimes I do, sometimes I don't) then I wouldn't have pushed hard enough to get this.

bwt:153

as rx'd: 9:35

much harder with a kb instead of a db

as rx'd crossfit swing 8:51 pr by 1 sec.

m/33/179 200 days since CF, Columbus Ohio

19:52

no improvement ...

Everyone at our place is doing this today this will be fun. Nice and warm for today's running

Great job CF Fairfax.

19:28.6

3 sets lower lat raises 12lbs
3 sets deadlift walks 160lbs

16:35 with runs on a treadmill at 11 mph and 55lb DB swings.

Been sick and haven't gotten to do the past few days, so after today's WOD (and about a 5 min rest), did 3x3 clean and jerk at 95lbs

32/m/215/6'5"

13:45 (41 second better than last time and PR)

sub 60 lb dumbell

Other than the feeling of impending death, that was totally easy.

#25 - Greg
One of the strange things I have found out, at least about myself, is that I usually don't have a lot to give after the shorter workouts. Today for instance, I don't think I really could have done any heavy lifting afterwards. I did do quite a bit of stretching since I still have some flexibility issues. I think I go so hard, that I am just so mentally and physically fatigued at the end, I can't really muster much more. On the 20 min+ workouts or strength workouts I will sometimes do some (gasp) body building type lifts to work on a muscle group I would like to improve.

I will run or play basketball many hours after my workouts though once I have had time to recover.

11:31.6 as Rx'd

As Rxed: Treadmill runs and dumbell
9:02

12:35 Sub 40 lb. DB (PR)

As rx'd with treadmill runs and dumbbell swings:
11:50

Almost a minute and a half improvement! Then a cool down of 5 sets of 5 reps incline benching 135#. Get some.

as rx'd. treadmill and dumbbell.

second time doing it, 16:41. not that great

#193 Corey

Interesting that you brought that up. Having been a competitive bodybuilder, and as I have have stated before on this board, an ex-steroid abuser (to put it lightly), I did an experiment a few months back on myself.

It was prompted by the thought of "Hey, If I am getting these sort of results with CF, imagine if I did CF to be fit and healthy, and incorperated a second workout in a day, when I was up to it, to focus on a body part for the...well...vanity part of things." The bodybuilder in me had not yet quite fizzled out, and I didn't understand what CF was all about (trust me, I have recently become aware that I need to open my eyes, ears and mind much more than I have). So I ran the experiment for two weeks.
3 on 1 off and for the most part I was able to do a WOD in the morning, and then mid afternoon train a particular body part bodybuilding style. I hardly lasted two weeks. First of all, I was exhausted. I found that, since I had gotten used to CF workouts, bodybuilding workouts were very very boring, and I began thinking of new WOD's to do the following day while I was training BB style.
Needless to say, come the tail end of two weeks, I said to hell with this, experiment completed. I have since stuck with WOD's and C training. I do sometimes do 2 WOD's in a day, but my conditioning is to the point where I can handle it, sometimes. I'm glad I did the experiment though, it helped put a wrestless giant inside to me to rest (for the most part)!

just thought that I would piggyback on your comment a little.

~J~

~Train Hard and Push Through "IT"!~

I wore boots and utility trousers for this one. It's good to test yourself.

400m sprint, 50lb dumbbell swings (my gym doesn't have 55lb dbs...weak!), 12 pull-ups x 3 rounds:
12:14

Helen is a great work out. Today was warm and I was sucking wind.

I love it.

13:41 as rxd all Kipping PU a first! run on treadmill

row 500m
21 X 55# KB
12 pullups

3 rounds

14:30

ran 0.25 miles on treadmill with incline 1.0
used a 25kg DB for the swings
assisted pull ups on graviton machine

Total time: 18:32.
1. 1:57 - 17,4 - 12
2. 2:03 - 15,6 - 12
3. 2:23 - 12,9 - 9,3

10:30 as rx'ed

chef,
rule of thumb around here is: 400m run equals 500m row and 800m run equals 1000m row.

I've done both and they feel equally painful...

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

3th time Helen:
Time: 11.36

This time Helen:
Time: 10.46

New PR

I wanted it the last time under 10..back then it was 11.36 Now its faster but still not under 10:(

Next time I'm gonna beat him!

#206

Also did Snatches and squat cleans with 30 kg in my warm up to practise form and increase strength and balance

33/M/205

W.U.
15 GHD Sit
15 GHD Back
15 OHS

WOD
10:57

Last time I did this in 18:00!!!! 1/16/07

Only had a 45lb db.

10:37

9:14 as RX'ed 55lb Dumbbell.

Could have shaved a few seconds but the last set of pullups really kicked my butt for some reason....

30 m 162

3 mile run

WOD
460m run
25# db each hand for swings
12 pu
12.27

probably shouldn't have run first, horrible time for me.

Tomorrow is Thanksgiving in the US. I wish to give thanks to Greg and Lauren Glassman in particular for creating and running Crossfit as well as the many behind the scenes folks who make it possible. I also wish to give thanks to the many CFers who post here; your accomplishments and your thoughts enrich each day. A tip of the glass to you all. To the many Canadians who post here, a question. You celebrate Thanksgiving in October. What are the origins of the Canadian Thanksgiving? Here, we have the Pilgrims and the Indians(were they Mashapees or Pequoits?), but on what quasi-mythological event is the Canadian version based? Just curious. To all, Yank, Canadian, Anzac, Brit, Scot, and I few I left out, Happy Thanksgiving!

11:31 - PR by 4:16!
I've tried to put on a little bit of weight and it has really helped my times. Last time all the db swings were broken sets. This time I was strong enough to muscle through them. Same thing with the thrusters for Fran.

16:52 as rx'd
about 2:30 transition from running to pull ups

went old school and took a workout from the archives of june 26, 2003
32 yom bwt 245

10 rounds of
1 rep deadlift
12 push-ups
weight on deads 405
time: 7:31
score: 8.98
score was to divide weight lifted by seconds completed

this was a great old school wod. I love the fact that this site has probably over 1500 days (not counting but probably closer to 1800) of posted workouts that we have at our fingertips. I might just have to throw in an old school day once a week and just randomly pick a day and do that wod.

Conrad,

Your comment about world domination was great! LOL!

Have a great Thanksgiving everyone.

8:46
Runs on incline tread.
Swings felt good.
Almost no time lost in transition.

m/40/173

12:20 w/55#db

50/195

400 meter rows on Life Core Rower.
12:36

A few weeks ago someone posted a link that allowed you to have the WODs sent to your cell phone. My brother signed up and it works great, however, neither of can find that link...
If anyone knows can you please repost and or send it to me as I'd like to start using it. Thaks.

P.S.Jeff and Charity, DZ, SRA - the ankle is on the mend and today CF daily WODs start again for me.

16:32

49/5'10"/229/
12:44
compare to 13:25 on 10-15-07
some improvement

49/5'10"/229/
12:44
compare to 13:25 on 10-15-07
some improvement

26/m/165
11:05 as rx'd. :12 slower than last time. Still losing time using treadmill, but right now it's my only option.

49m/5'7"/170

13:15 as Rx'd

Thanks Maggie

#204 Conrad,

thanks for the guidance, mon. The change of 500m rows vs. 800m changed the time to a more human measure and the near-death-experience factor down to almost manageable.

M/43y/230lb/5'11'

14:35

500m row
55lb kb
dead hang PUs

12:57. need to b more agresive on run. Great job everyone, especialy the sub 10 min.

30m/177

9:33 (PR)

M/36/6'3"/225/
12:09 with
30 and 20 lb anchors in old purse for swings
street instead of track
jumping pullups secondary to 4 shoulder surgeries (and just plain weak/tired after the run/swings)
lots of fun without leaving the house more than 200 yards Ready for a leisurely mountain bike ride or fishing

For those wanted substitutions I try to mix up the following for the run.

20 Burbee's or 50 Air Squats those actually get me breathing harder than running, but thats just me.

30m/210lbs/M

9:22

24/m/170

this is my second helen.

as rx'd 19:47

13 seconds faster than last time. improvement, but i can do better.

9:59 as rx'd

2 sec off PR

m/38/187/67"

mini wu squats,abs,back, stretched elbows to work on rack position
As rx'd Keep having to use 50lbs db until I get 53lb kettle bell. I hope for Christmas!

13:22 Today PR
14:25 071015
21:23 070907

10:20 with 400m rowing sub due to knee injury.
can't seem to mentally push myself hard enough to break through the 10min barrier.
1:23/1:32/1:38 row times.
KB straight thru
chins very broken though as my grip was shot.
pre: cfwu x 3, muscle up practice all failed attempts. I need to go back to some transistion drills as I am certainly getting the appropriate height.
post: 5 rds of 5 L-pullups, 10 GHD sit ups

16:42

29/M/175

Subbed WOD from 11/13 because I subbed "Helen" for it.
Today's: 10:42
"Helen": 12:45

spiders, inchworms + CFWU x 2
10:50
ran around block twice (a little shorter than 400), swings with home made med ball, ring pullups.

did it

12m as rx'd with dumbbell I think that I could knock another 45 seconds off with a kb vs db

dying at home atm Holy

#218 SWA: The WOD to SMS service is:
http://www.angrydalty.com/crossfit.htm

Didn't do Helen today (didn't feel like weaving through the kids outside on the 400m's - school got out early).

Made up a WOD: 10-8-6-4-2 reps of 205 lb deadlift, then ring dips, all with a 40 lb backpack. Afterwards, got a PR on the deadlift (300 lb). Bwt 170, slowly working towards 2x bodyweight: should be another few months.

3 rounds of:

440m runs
25kg dumbell swings
12 Pullups

11:58

16 seconds faster than my previous best. Not bad considering I've spent most of the last 2 weeks lounging around getting drunk. I'm calling it "inactive recovery".

M/41/5'8"/167

Helen as rxd: 14:23. This is my third Helen. I am shocked at how I have improved this and how much "easier" it is getting.

1st Helen: 22:45.
2nd Helen: 17:35
3rd Helen: 14:23

46/m/160

14:54 as Rx'd

PR by 2:10

#210 john wopat - true dat on everything you said (and especially Thanks to the Glassman's), and same goes to you. Hope your Thanksgiving is a memorable one.

Today was my first Helen.

11:46 as Rx'd w/ Treadmill & DB swings

Just signed up to a new globo gym & I'm still finding my way around. They have some decent pull-up stations, but only one dip station which is stuck waaay over in the farthest corner of the gym. I may have to make some additions to their "suggestion box". Some guy was doing Tai Chi in front of the mirror & I thought to myself, "That guy looks goofy as hell. I wonder if that's what people think when they see me running around like a chicken with its head cut off." Aahh, who cares? Outta my way!

28/m/186

14:46, as rx'd

those of you posting sub-10 min Helens really impress/motivate me. my times have been steadily dropping from around 18, and after reading maximus' post (#157), i think i am pushing too hard on the runs, shooting for sub 1:30 every time even though my PR over 400 is 1:18. maybe this is leaving me too winded? anyway, i'm going to shoot for sub 11 next time using the partitioning scheme.

thanks maximus, and for that matter, everyone else in the community. the amount of support is nice, but what i really love is the intense thought concerning new methods to improve on these WODs...

Have to brag about my wife (Charity) today. She had her 1 year CF anniversary today. She repeated her first WOD ever. Here are the results.

AMRAP in 20 min of:
25 squats
10 strict Pullups
10 Ring Dip's

2006 results were:
sub'd purple band assisted pull ups and asst. bar dips
4 rounds + SQ + 3 PLU's

Today she did it as RX'd and did 7 rounds + SQ + 10 Pull ups

Plus she is even hotter than she was a year ago!

Thanks CF

SWA Back at it again. Glad you are healing!

as rx'ed:

24:53

damnit! So many brilliant times on here! Will have to push harder next time!

Jeff-@ home
Runs outside 55.5 # KB
Everything straight through.
7:58
42 second PR.

37m 185
ugh. got the EXACT SAME TIME as last time.
10:10
35# kb (all i have)
i feel like i did the swings and pullups faster (all straight through) need to pair down my rest time i guess. and run faster, of course. ha.

ran indoor track so I subbed back extensions for kb swings, 12:09

46m200#
as rx'd 12:29
unbroken on pullups and first two sets up dumbell swings. minute faster than last time, PR by 10 seconds. I'll take it cause I was toast at the end.

143/M/17

Helen as Rx'd. A 17:55 I ain't proud of it but I worked hard. About 40 seconds worse than last time. I think I know the reason though.

as rx'd: 21:56
newbie to crossfit. Its greate

First time at this workout~ really seemed hard,,maybe it was because I made up the filthy fifty yesterday!

35/f/133
Runs on treadmil
40# DB for swings
sets of pullups broken
13:22

Jeff and Charity #242-

Great post. I can't believe Charity was doing assisted pull-ups one year ago. You would never know based on how she kicked fran's ass in portland. Congrats charity on your 1 year anniversary, you bad ass. :-)

oh and jeff, not too shabby yourself there with your SUB 8 HELEN! great job man!

Alex Europa #48: you are funny, how about we do the workout?

Ropo and pdx_slacker: it's on! I can't do it on Thursday (travel) but maybe next week on a rest day? thanks for agreeing to suffer with me!

Beau "Riddler" Rogers: thanks for the reminder. I forgot about that video, went back and watched it this morning...oy!

13:55 for the set subbed 50 lb kb

#157, Maximus,

Outlines an approach to partitioning WOD's. I strongly recommend reading his entire post located at the link provided in his comment.

I am experimenting with a similar approach except that I try to subdivide Helen and other WOD's into a set of even time slices. This has the advantage of allowing me use a simple interval timer (every cheap sports watch has one)and thereby minimize my need to think during the ensuing oxygen-deprived chaos.

For Helen, I use 12 intervals (4 per round), 2 for each of the runs, 1 for the KB swings, and 1 for the pull-ups. Today, my goal was 12 minutes, so I set the timer to beep every 60 seconds, and then did my best to be done with the first run by the second beep, done with the first KB swings by the third beep, done with the first pull-ups by the fourth beep, etc.

Once I can stick with that pace, I intend to shorten the intervals (55-second intervals yield an 11 minute total, 52 second intervals yields a 10:24 total, etc.)

Of course, if I find myself ahead of pace, I don't necessarily slow down. I know I may need those extra seconds down the road. On the other hand, if I'm gasping for breath, and my interval isn't up, I gladly use the time to breathe.

(Maximus, maybe there is a full article worth writing on this topic.)

Anthony (29/M/180)
Notes: as rx'd
Time: 9:40 (18 second PR)

44/177

As rx'ed: 9:02

The details: PR by 15 seconds. The goal was sub 9 but blew up on last run. All runs on mill at 1%. Swings and PU unbroken. But for that last run....

48/m/185
as Rx'd
9:38
Didn't go all out on the runs due to calf cramp

Replace the pullups with dips(15). 14:16
Was working on pullups yesterday.

I'm currently training for an adventure race, so this morning I went for an app. 6.5 mile run. Is it OK to substitute rowing for the run portion of the WOD? Thanks

19:00, nowhere near as rx'd
subbed 15 kg dumbell for KB swings
pullups were jumping all the way through...

14:31

450m run
55lb dumbell swing
12 pullups

27/240/78"

Helen as Rx'ed: 10:40

Runs on treadmill

Warm-Up: walk/jog 800m

WOD: Time 12:05 Treadmill & subbed 45# plate for swings.

Post: Ab-circuit, stretch.

I'm almost ashamed to be posting my time today since I was 1:33 slower today than last time. Every second of Helen today felt horrible. Right from the very beginning. Today should have felt better as I feel better at rowing than running. But the good news, I guess, is that I finished it.

19:03
400m row
21 KB Swings (12kg)
12 Ass't. Pull Ups (purple band)

228#, 32 yo

as RX'ed, used 55# db for kb swings

@15:10--forgot my watch, had to use wall clock

shaved about 40 seconds off of last attempt. set treadmill to 8.0 for 1st two laps, started at 8.0 for last lap, went down to 7.1, but didn't walk, so I feel good about that. First set of db swings and pull ups unbroken, last two sets of each broken up.

I've been doing this for about a year, and I can't stop telling people about it. I know I probably come across as a fanatic, but I truly believe this can change your life for the better, and that ANYONE can do it. Now that I've been around for a year, a couple of comments:

#21, bc127--I used to feel the same way ("this workout seems easier") when I first started crossfitting, after I READ the workout. After actually DOING the workout, I felt completely different! Please let us know if Helen kicked your backside as bad as some of the other girls!

On another note, I will make my first attempt at calling the next days WOD. my guess for tomorrow's WOD is that we get hit with a 5K, for three reasons:

1. I think a lot of gyms will be closed tomorrow.
2. people need to stay close to their kitchens, families, and turkeys in the oven.
3. you only need the road and your sneakers to complete the WOD.

I guess we'll see if I'm right....

Well, This has definitely been my longest post ever! Hope everyone has a great thanksgiving! Aloha from Hawaii!!

10:02 w/ 50# DB

:52 faster than last time, plus this time I have bronchitis, day 2 of antibiotics

could've been faster

Played catch-up with yesterday's WOD, worked up to 191.

Did one round of Helen with rowing subbed for runs in 2:18. Ow.

Pre-dynamic warm-up + Burgener's
Post- Nuh-ting...

13:27

33M / 185# / WOD #205 / CFT 825

CFWU, then "Helen"

Three rounds for time:
Run 400 meters (620 meters around block)
1 1/2 pood Kettlebell X 21 swings (new MuscleDriver KB)
12 Pull-ups

16:42

Rowing Helen
3 rds
500m Row
21 kb swings 24kg
12 pullups

10:43 PR!

Last time 10:47

Thanks Nadia!

14:03 I did not have a measured 400 but I think it was close, my dumbell swing was only about 40lbs, pull ups were gtg. First time for this workout, will get a more accurate reading next time. Just made some "Rings" out of pvc pipe, they are not pretty but I can't do a muscle up anyway!

as rxed 9:12, 8:01 is my record, thought i was close to that cause swings and pullups were unbroken again and first run was clocked at 1:25 which is my normal pace? my last 2 runs must have been dead slow...

26/m/168#

14:20

WU: 500m row, CFWUx3

WOD: 13:46 as RX'd w/55lb dumbbell.

Compared to 071015 time of 14:34 is almost a minute improvement. Runs on treadmill that was slipping - very annoying and kinda scary!

m/29/212

As Rx'd 11:55

#157 Hari,

On the WOD from 10-25-07

Five rounds for time of:
95 pound Sumo deadlift high-pull, 15 reps
95 pound Thruster, 15 reps

I used an interval timer set to 30 seconds and tried to do 5 reps every interval, to yield a time of 15:00. I could not quite make the pace and got 16:48. Keith of CF NYC was able to do it in 15:00 with this stratagem. If this comes up again, I will set the timer for :31 and try for 15:30

DB subbed for KB

12:02

m/29/222

19:09
I actually almost stopped and bought a new stopwatch on the way home. Shoulda made it a sundial.

Beware the "no honey, I will just be like ten minutes, then I will help you with dinner, I'll even take the dog" workouts.

12:20

16:15 as rx'd

Sub 50# DB swing

12:42 (PR by over 5 minutes)

Great workout. Gonna be hard to shave that down to the 11:30 benchmark.

20yom/140#

half assed CFWU + some stretching (low on time for this)

sub ~530 m run (1/3 mi indoor track)
14:53 (compared to 20:50)

first set of swings was unbroken! first time I did that, though pullups got broken a bit which usually doesn't happen, though for good reason :) big PR gain on this in a very little time! Although, last time I played an hour of soccer first... but anyways CF never ceases to amaze me! Looking forward to this again and topping my PR next time

14:34

sub 500 meter row

started off with snatches 40kg x1x10

M/37/225

Helen as RX'ed: 13:23 w/55 lb dumbells.

As Rx'ed 11:55

15:00pr

25m/170/5'6"

17:46

Very disapointed in my time, have been feeling tired and run down from work and lack of sleep.

26/m/195
as r'xd 11:17 pr

Hellen

36/m/278

18:78

could not do the 55lb did 45. Still doing jumping pull ups

Helen - 10min 54sec, - Used a 45lb plate in place of a kettlebell(limited resources...)

m/33/70/199

11:23pr
treadmill 7.5,7.8,8.0

A few comments here:

#210 - john wopat
Excellent post, I too would like to thank the Glassmans for starting this and running such a wonderful site. Also like you said, thank you to all the behind the scenes people, the trainers, the video producers, the elite who set goals so high I can't help but try to reach them. Finally, thanks to all that post here and make this a great community. It is really nice to read the comments, be able to get advice, see the wide ranges of times, subs, and workout ideas.

#194 - psychoclown

I am afraid if I added a routine or a set of something right after the workout I may think about it while working out. I might go a little slower knowing there is more coming or just be distracted. I actually tried something like you suggested last Friday when we did Fran. I told myself I would run 20 mins or so. I rested about 10 mins after completing Fran, got on the treadmill and within 2 mins my heart rate had skyrocketed and I felt like I was going to puke. Just didn't have any more to give. Now yesterday, after the cleans I ran a 5k. I really think sometimes my nervous system is just done after a workout.

#199 - J roCk

One of the reason I am careful about doing bodybuilding type stuff afterwards is with my luck I will crush a body part that the next WOD will focus on. I almost always do something on the last WOD before a rest day. Gives me time to recover in case I do some bench and then the next WOD has a lot of push ups.

Helen (not Rx'd)
358m Run
21 50# KB swings
12 pull-ups
358m Run
21 50# KB swings
12 pull-ups
536m Run
21 50# KB swings
12 Pull-ups

Total Time = 13:02

Stupid McGrath gym... who builds a 9th of a mile track!?!

37/M/220lbs 3rd week CF.

15:12

Sub same distance on elliptical.
1 pood KB, don't have 1.5 pood.
Band pullups.

Helen 13:29, I used 45lb plate, I didn't have 55lbs for kettlebell swings.

male, 30, 165

15:06 as rx'd

First time doing helen, only been cf'ing for three weeks. this one is deceptively brutal!

I had two new PR's today.

First, my body weight was 187.5 this morning. That's new high for me since I been Crossfitting. No good diet whatsoever is really starting to show on the scale in the morning.

Helen: Old PR (at 182 ) 8:56 with a 50# DB.
New PR: 8:42 with a 53# kettlebell.

Go figure. All I ate today was bag of potato chips and a bacon & egg sandwich from Starbucks. In the last eight weeks or so since I stopped the Zone diet, I have PR'd workouts at about the same rate as when I was strict with my nutrition. (except for the Filthy Fifty which just kicked my ass real bad) Crazy huh?
New diet starts Monday.

Have a great Thanksgiving everyone!

13:45 w/ 55lb DB. 1:20 improvement.

41yo/f
Helen 14:00:34
24# kettlebell swing, blue iron woody assit pu

#276, Maximus,

I think you may be thinking of the 9/25 WOD. (I'm sorry I missed you at Black Box that evening. I still remember you from Five Points, when I was just starting.)

It seems we are both in debt to Keith W. I made up that WOD on 9/26, and I see that my Black Box Post for that date reads as follows:

"Went back and did yesterday's WOD using Keith's approach (5 reps every 40 seconds)."

So I guess it was Keith who influenced both our thinking.

M/37/5'6"/160

12:34

Took some time to get the treadmill up to speed but other than that, it went well.

CFWU, with supermans substituted for back extensions. I also went light on the pullups.

"Helen" -- 18:17, with a chunk of concrete as my kettlebell and all pullups assisted.

9:27

totally lame treadmill at my condo gym. it took till 150 yards to get up to 6 min mile pace. top speed for that baby.

defeat by treadmill. slow and agonizing death of a thousand steps.

a 3 year old could go faster on his trike.

pardon me if i miss out on the post workout bzz that helen usually gives me. no choice but to head out to the DC nightlife in search of liquid euphoria. Bottoms up.

13:30

m/38/178

As rx'ed: 11:21pr

Better than last time, by ~30 seconds. Didn't use chalk, so pullups were harder than last time, after heaving a 55lb dumbbell...

Running felt harder this time.

21/m/184

CFWUx2
55lb DB swings, otherwise as rx'd.
stopwatch problems, about 14:20. need to work on pacing those 400m runs. time could have been better but i really burnt myself out fast.

Spider Chick,

You found a condo gym with a real pull-up bar, one you actually can kip on? Man, I would have liked to have seen the look on the real estate agent's face with you explained your list of non negotiable demands.

M/41/6'0"/185

CFWU x 2 (no pu)

12:39

See "darned treadmill" references, above. And yes, Spider Chick, I was passed by a 3-year-old on a trike...wearing chaps and a brain bucket. Wicked.

11:17 as rx'ed with 55#db Yank style swings, runs outside in the parking lot; prev. 11:03 (treadmill), 12:28 (outdoor run). Swings were unbroken, and only minor grip switching breaks on the pullups, but the runs cost me about 2 with stairs and doors up from and down to the weight room. Thanks Coach! BW:170 Y/A:59

36M/5'10"/169#

As Rx: 14:56

41 seconds slower than last time.

well my arguably almost funny post got zapped by the spam filter. anyway...

Helen as rx'd: 9:44 (PR 9:41)

Freddy C

you said you had 2 PRs today but only listed one. (?)

subbed 55lbs DB

10:22

PR by 8 seconds! Surprising considering I pulled an all nighter last night writing an essay.

39/M/170

as rx'd at 22 minutes.

Also did 5 sets of clean and jerks (yesterday's wod) prior.

BC

9:50, 16 sec off PR, but had to use treadmill at globogym.
Cindy did:
.13 mi. walk
21 DB swings, 15lb.
12 assisted pu's
13:37, 1:22 better than last time.

WU
CFWU

WOD "Helen"
9:37 as RX'd (tm incline set to 3, 55# db since the kettlebells were being used)

A sub 10 min time, and a PR by over 3 mins! I think I could have cut another 30-45 seconds if things were laid out better at the gym.

Oct 15 was the first day I started CrossFit training, and forever abandoned my traditional training mindset. "Helen" was my first CF girl, and my very first WOD.

CrossFit delivers results, period. Thanks Coach!

3 x some distance, 30 lb db swings x 21 (all the "del boca vista" Naples community club had) and 12 kippers on edge of tennis court fence (had the whole complex shaking) - 7:41

PB is 7:06 as rx'd at home...will do sub 7 next time this one is around. did C&J in am

hey boys, the vit D rocks!

29/M/170

I used the 55# dumbbell because no kettlebells. Otherwise as RX'd

16:54

400M runs were on a treadmill so I suppose my time was a little different if I hadn't been on the treadmill.

This is on of my favorite workouts so far.

john

m/33/170

As rx'd:

17:52

Last time:

20:30 (with only a 45# db!)

YEA Baby!

180
8:35

27/m/168

sub 1 pood kb (all I have at the moment)

11:54

ken c,

The first PR for Freddy is his weight. Cartman's Weight Gain 4000 at work. David

Neil(50) & Ellie(52)

Neil

"Helen" 12.55

5 x 7
Deadlift 100 kgs
HSPU feet on smith machine

4.57

Ellie

"Helen" 15.12

5 x 7
Deadlift 60 kgs
HSPU feet on smith machine

7.11

Have a good one.

Neilfit

29yo/M/6'4"/200#
As Rx-12:07
First time w/o a treadmill, 50 seconds over my PR.

32yo/F/5'10"/155#
13:14
1 pood KB
My slowest time ever.

23/m/5'9"/174

As Rx'd: 9:06 - new PR (old 10:33)

My favorite. May the Crossfit Gods bless the creator of this workout with 3 full turkeys.

You got it sailorcrew! My chunky monkey PR.

By the way, congrats on your sub 4 Fran. Much better than your Fran time at the NSC Cert!

Couple things since I don't post frequently...

Great to see that team workout posted as the demo video - we've got a great group at CF Fairfax and enjoyed that competition...those girls are tough.

#67 Mike @ CF Pittsburgh - thanks for the compliment & your hospitality this weekend. Way to put out on the filthy 50...talk about heart and grit, that was motivational to watch.

To Coach, Nicole, Dave, et al... thanks for all that you do & did this weekend in Pittsburgh. I really learned a lot and am looking fwd to becoming a better trainer bc of it.

12'32"
I must be having an off day.

12'32"
I must be having an off day.

As Rx: 11:38

2nd day on CF

20:27 as rx'd

10:56, only a minute to go!

20:27

Second day on CF

Helen as Rx'ed

13:27

Felt like I pushed every phase except middle KB swings, the time just wouldn't follow

Mike Donnelly

25/f/5'2/128#

breakfast: run 40 minutes = 5.26 miles

WOD
3 rounds for time of:
run 400m
21 x dumbbell swing @ 40# db
12 x pull-ups
time = 10 mins

grrrr sub 10 wuz soo close! if only i didn't hafta wait for the treadmill to get up to speed, if only the pull-up station wuz a lil closer to the treadmill, if only i had taken one less breath in between the transitions from swings to pulls.... ahhh excuses; rubbish. really need to take this one out to the local track to see what i can really do!

then headed over to help my shero at her workspace...

Shelly 30/5'4/125#
3 rounds for time of:
run 400m
21 x db swing @ 35#
12 pull-ups
time = 18:30

then: clean & jerk 5x3
technique review and warm-up w/ broomstick & bar
55-60-65-70-70

definitely strong enough to handle more weight, (in my observation) but this is new stuff for her. proper form and technique first. work on pulling tight, fast elbows on the clean. work on eliminating forward lean in dip & drive in the jerk. improving always grrl - great work today.

Helen 11:02

30# DB swings

33/M/145#

Bob
neverfeltbetter.blogspot.com

as rx'd on the treadmill with 55# DBs.

19minutes

44/M/6'/185
TIME: 9:17 AS RX'D

TO ALL CROSSFIT FOLKS AND FAMILIES, HAVE A GREAT AND SAFE THANKSGIVING DAY!

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

Hari,

I remember you from 5 points, you had so much heart, and it paid off!

I actually came up with the partitioning scheme for the 9-25 WOD on my own, and I then saw that Keith had used the same scheme. This did make some gears turn.

rx'd
9:32

Used 55# DB
Lost a lot of sec's due to distance b/t running and kb swings. It made the kb swings easy though. Still happy with the time especially after shoveling snow for 5 hours.

25 6'5" 245

44 yom and 289#

sub TM runs, 60# DB swings and jumping pullups

14:18

15.44

M/23/175#

had to use 1 pood due to lack of equipment
10:38

2nd time doing this, improved from 12:50

25/M/208

2x15 CFWU

WOD as rx'd 11:32 run was 435m instead of 400m

2 min faster than the last time and almost 1 min faster than my prvious PR

M/34/5'9/167#
Helen As Rx'd
13:35

10:08 (55# DB)

071015
10:45 (55# DB)

070906
10:50 (55# DB)

BW 162 age 39
3 rounds
0.25mi run
21 55# DB swing
12 pull ups
13:56

Tim: as rx'ed (no vest)

11:11

not a PR, not sub-10, but not too bad either.

33M 195
8:54

24M/6'6"/245lbs

As rx'd: 7:36

Last time: 8:08

11:26 (pr)

20yr/194lb

3 rounds for time of...
400m run
21 db swings 35lb (left hand)
21 db swings 35lb (right hand)
12 "knees up" pull ups

time = 13:20

Freddy C

got it. congrats on the new lbs and the new helen time.

Raze

i think you need about an 85lb. kb. great job.

31/m/150

11:12 as Rx'd

COLD wind behind the coldfront made this suck!

M 34 150

AFTER 1ST ROUND I REALIZED I HADNT STARTED MY TIMER

RUNS AT 12, 12, 11, MPH ON TREAD
LAST TIME SLIGHTLY UNDER 9 MIN, PROB A LITTLE SLOWER SINCE THE FASTER RUNS MADE ME BREAK UP MY SETS, VERY WINDED.

M/41/160
Still playing catch-up

Just did the filthy 50 today. First time with double-unders

30:45

It's your workout. Own it! Improve it!

26/m/6'3/170#

Subbed 40# DB...all I had

11:23

28/m/130

First time w/Helen. As Rx'd except used 40# for the Dumbbell Swings (Two 20's)

16:39

23/F/142#/5'8

Subbed 30# DB

12:13

Good job Raze

m/28/195

As rx'd 9:32

Upped the weight to a 45lb plate with a handle on it. A little scarey on the control bit, but worked OK. I really need some KBs.

Stormed through it even though I added 10 lbs. to the swings and came out with a

13:09

I love this stuff.

14:17

Sub 35# on swings (shoulder has been hurting) - otherwise as Rx'd.

m/26/205

24/f/5'6"/148

Dumbbell swings with 45 lbs for the first 2 rounds. The last round I gave 1.5 pood a whirl. oof. Pull-ups were very broken.

18:34

37/332/6'4

had to use jumping pull ups

14:31

OPT & OPT Mommy,
Thanks for the vit D update, a little tough to run outside here today due to -14 deg C & a bit of snow on the floor!

21/m/5'4/145

13:11
used DB instead of KB
substituted rowing 400m for running 400m - ran this morning, did not want to work out my legs twice in one day

45/f/132 ish
helen
20# kettlebell (all I had)
1st round pullups strict overhand
remaining 2 rounds-underhand
10 min give or take- daughter turned off timer for some strange reason
close to throw up on last round
love getting close to throw up
too much of a wus to actually throw up

Jodi (BW=107)
Notes: as rx'd, did chinups on rings
Time: 12:58 (31 second PR)

Was much more stable with the 56 pound implement this time. :)

m/33/170

As rx'd: 17:52

Last time: 20:30 (with only a 45# db)

Yea!

29/M/185lb/6'0

"Helen" as rx'd
time = 11:35

PR by 1:00

36/m/180

13:44

M45/245#

time = 9:46

13 seconds off PR time. The third run was a slog and cost me the time.

Raz 185#/M/35

8:42 Rx'd

Damn you Freddy! Nice work today.

M/46/180. 14:58

Sub 500m rows, 55# dumbbell swings.

First time using a C2, so accurately rowing for distance instead of for time. A brand new world of honesty and longer times!

33/m/162

Sub'd 35 pound plate for kettlebell.

.25 mile run
35 pound plate raisex21
12 pull-ups

11:40
Shocked myself with that time!

11:45 as RX

16:32

25/m/6'2"/200

As Rx'd. Need to put in some logistics next time. Spent 50 seconds each round getting to and from treadmill.

15:31

10 minutes on bike - 1.3 miles
1 hour of yoga

3X
Ran 400 meters
45 pound dumbbell swing (10 lb improvement)
12 Pull-ups (40 lb assist) (20 lb improvement)

17:28 - Improved 32 seconds

11:57

M/36/190

Helen as Rx'd on 1% grade treadmill: 12:23
A little slower than last time, but the only pull up bar at my station is too low for me to kip on - I have to keep my legs bent too much.

Maximus and Hari,
I'm very interested in the partitioning strategy - something I had never considered as a new (7 months) CF'er. I always figured I should just go all out to get better times. I'm definitely going to try thinking through future workouts more than I have been. I agree that an article with any other info would be nice, or even an extended post on the message boards.
Thanks!

Wow, I'm a certified trainer and have done all kinds of functional, non bodybuilding style training and am AMAZED at how hard Fran was. I was expecting to come out at around 10 minutes or so...nope haha. I held crossfit style training in very high regard before, but doing it really re-set my definition of a "hard" workout.

17:36

I waited and waited for the UPS guy to bring me the kettlebell that I got on Ebay. Still nothing--I guess that I'll get out tomorrow morning with my 55# dumbbell.

Happy Thanksgiving everybody!

F/26/135

WU was snow shoveling! Might as well get some actual work done in my workout. ;-)

Helen w/ 25lb KB and jumping pullups

12:10

11:13

With a 50lb db- heaviest one I had.

f/25/104

made up yesterdays C&J workout, sets of 3

53-63-68-73-78

not pr for the clean, but it is for the jerk. I have never jerked more than 55 as far as I can remember.

M50/170

14 minutes flat. Definite PR...

first time doing clean and jerks
C&J 33333:
30
40
50
50
60

and then

helen
30# swings with db
40# assist on pu
26 minutes dead on
ten minutes faster than last time!

33yo/m/215

8'24" as rxed

Correction to my previous post, I did Helen today, not Fran.

Fun work-out, first Helen for both of us

G (39 yom 200)

400 M run
55# DB swings (unbroken)
12 PU with 50# assist

13:44

T (40 yof 145)

400 M run
35# DB swings
12 jumping PU

14:34

Don't have a kettlebell - subbed 30# dumbbell (heaviest I have)

Last time was 16:12, including transition time getting between treadmill (indoors) and weight equipment/pullup bar (outdoors).

Tonight I played catch up on my schedule.

CFWU x 3
Burgener Warmup

Followed by 5-5-5-3-3-3 ME Cleans, which turned out to be more of a form building workout rather than a ME thing. Got up to 95x3 on the last set, which is more than I've ever cleaned in the past few times that I've actually tried them, so I'm happy!

Short break and then Helen.

15:43 this time, again with 30# dumbbell. Might get uncheap one of these days and splurge on a heavier one.

Time again included transition time between "stations," which likely would have been spent panting anyways.

Runs were at: 8mph, 7mph, 6mph respectively.
KB swings were the slowest part. Pullups were all unbroken finally!

Not much of a gain, but a gain is a gain.

Been on Zone and 90% Paleo for 3 days. Whether it's my change in diet or the 3 days of rest I took, I don't know. But I felt amazing today doing these workouts!

Did this on Sunday outside in a park. Not great, but as rx'd.
12:03. About 1.5 mins off of my PR. No doubt in my mind it's recent (holiday, non)-diet.

34 M/185#/5'7"/CF newbie/Baltimore

Did the wimpy scaled version from BrandX:
-subbed 3x500m row for run
-did 3 sets x 15 reps, 25#, 35#, 35# db swings
-graviton assisted pullups, 3x9

About 14:00 total. As usual lost most time on pullups, still struggling. Took time to catch breath between sets. Db swings were fine, last set and last row got a little tougher.

Gotta work those pullups. I'll keep saying this, cuz it's a bit of shameful motivation for me- I could rip out 20 kipped pullups easy back in the Corps. Gotta work 'em harder!

33/m/200

10:57 as rxd
Last recorded time was 18:01!!

36/184

As Rx'd
10:56PR by over 2 minutes

Even more impressive was the PR I set for amount of Flem hacked up in one WOD.damn Flu season has put me in a gogoplata

as rx'd 11:42

M/28/205/6'2"

8:56 rx'd
pr

everything unbroken except last set of pu- 7,5

oh ya 53lbs kb

M 36 5'10" 158.5#

:s/pullups/jumping pullups/
:s/24 kg kettlebell/16 kg kettlebell/

19:41, HR: 164 avg, 183 max

spam filter getting really sensitive and annoying.

10:58. 76th. no time subtracted. treadmill long time to wind up. 10.5

27/m/195/6'0"

the only place where I could get this done has an odd (160m) track, so...

three rounds
480m
45 lb db x 21
6 pull-ups

12:27

25/m/140

Did 40lb dumbell swings

17:25

13:56 - had to use punching bag arm - very awkward

previous = 12:23
previous = 10:46 - whoohoo!
previous = 12:35
previous = 12:55
previous = 15:05
previous = 18:12

19:04 - 30lbs | had to use punching bag arm - very awkward

previous = 15:10 - 20lbs | cybex #14
previous = 17:46 - 20lbs | cybex #14

44/m/71 kg

3 x CFWU

then "Helen" with 20 kg DB

21:50

BW 70kg

8.11
as Rxed
400m C&P Run
24kg American Swings
Kipping Pull Ups

Great workout!

CFWU and Helen as fragged in about 13 min - second 2 pullup sets broken, but not much.

Performed as Rx'd: 11:24.

m24/6-2"/210

did as told
12:45
still hurting from sunday and the 10x50's

Slightly different

400m run
40kg deadlift & snatch
12 full pullups
x3
just over 20minutes

and 3 x b/o rows at 130kgs after
nice!
25/m/80k/178cm

M34/88kg

24:30min last time 25:45min before that(34:30min)

11/22/07

M/51/170

Warmup - 5 min. exercycle + 3 rd. mod. CFWU (added pushups, wallball shots and lat pulldowns)

WOD - 19:55

sub'ed 440s for 400 mt. on treadmill and 45# d'bell swings

PU bar is outside gym, about 75 mt. away, so jogging/walking between the two added around 5 min. to total.

Finished with 4 rd. of ring pushups X 15 reps.

3 rounds for time of
run 400 m
15-25# kettlebell/dumbbell swings
9 pull ups

15:57

Tough workout...very tired after it was over. Helen has always been one of my favorite girls

Thursday 22 nov.
I wanted to work on snatches and OH-squats, so I did:3 rounds of:
- 400 mtr run +
- 15 pull-ups +
- 3x 1 snatch + 5 OH-squats, oly-bar only
time: 14:10 min.
Have fun, Johan

12:45

M/39/6'2"/205

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

9:42 (PR)

Note: Pull-ups as Rx'd next time.

19/m/200

3 weeks into crossfit, rowed 500m instead of the runs - 9.17. And pukie paid a visit... Ouch! I love this girl.

I met with pukie for my first time last night.

I finished my first "Helen" in 9:21.

Steve
20lb assist pu
13:16

Next Helen hopefully I'll be ready for full pullups.

17:23 as rxed
7 min slower than last time but had to run to a diifernt building just to use the slow tredmil. I think it easly added 3 or more min.

Subbed 40 Db
12:10

Still have brace on right hand

10:16 a PR by a bit around 40 seconds. I think the PR time is more due the small transition times with no one in my way then due to strength/energy as I felt a bit leaden and all sprints were only at 8.5 mph.

"Helen" scaled to 40#DB for KBSs
11:22

Missed the last Helen, but compared to Sept 6th, took 4.41 off my time, plus used a 45 instead of 30 lb dumbbell, so pretty happy with this improvement.

15:02

38/m/190

Ran on the road. Used 55# dunbells and subbed incline pushups for pullups...OTHER THAN THAT, just as recommended.

9:30 sec.

row 1k
cfwu

Helen: 11:22

1.5 pood KB done w/2 25# + 15# db. Really hard to grip the steel when in the low 30's outside in detached garage. Still a 25 second improvement, which all things considered is ok.

8:50

had to sub ring dips for the pull-up's
still nursing a pulled lat.

29 degrees this morning on the high school track.
took me longer to defrost my windshield and coax the dog out of the house.

"Helen"

time 11:59 (last time 12:06).
This went worse than I thought.
Pull-ups were the hardest part (again).

- OlliS

Decided to beat my body a different way...

30 HSPUs
40 Pull ups
50 KBS @ 50#
60 Decline Sit ups
70 Burpees

20:02

Beat my last time by 3:30.

11:20 as prescribed, about 30 sec off prior PR. Felt slow today though so I'll take it. All swings unbroken, all pullups unbroken, runs at 9.0 but long transition times. Shooting for sub-10.

Tariq

As Rx'd

10:34

(Previous PR: 10:41)

Treadmill getting up to speed was the time waster -- did all 400m runs at full running speed. On the track I could knock a minute off this one - if I had a track with a pullup bar nearby!

Great way to warm up for a huge meal.
Happy Thanksgiving everyone!

46 5'10 193

cfwu x 3

as rx 19:30

185/6'O/30/M

14min 20sec

Treadmill 10.5 10.5 6.5
#45 DB
PU as px'd

1st workout back since ankle injury.

180/6'0/27/M

10min 2sec

Treadmill 10.5 11 10.5
#55 DB
PU 12 12 3x4

note: walked from treadmill area to weight area

As rx'ed

10:59

16:23, running on treadmill (freezing rain outside), used 18kg kettlebell.

Next time run on track, bigger kettlebell, under 16 mins.

12:25
subbed 4 PU/round

15:10 as rx'd after 30 minutes on the bike and 20 minute run

2nd workout at night

15 HSPU
1 L Pullup
14 HSPU
2 L Pullups
etc...
1 hour 12 minutes

31/m/200

as rx'd, 12:40 (all unbroken).

- lots of rest before last set of pullups.

Also did filthy 50 in the morning, prior to this workout

9:39. 2 minute improvement from previous attempt.

39/m/196#

Subbed kb with 26# Med ball (all that I had available due to a "no weights outside of weightroom policy" at base gym)

11:29

The run was agony, and I can only imagine if I had the proper weight for the swing. Next time I am going to smuggle a 55# db into the indoor running track, so I can experience this in all it's nauseating glory.

AL

28 yom, 180 lbs

11:17 as rx'd

2 minutes slower than last time, I hate being sick

as rx'd 9:44 (pr)

39/m/207#/73"

Scaled for safety

.25 mi x 3
35# DB swings (heaviest in hotel gym) 21x3
Lat pull downs @ 115# 12 x 3

17:05

Got my brother to join me. Got another CF convert.

39/m/207#/73"

Scaled for safety

.25 mi x 3
35# DB swings (heaviest in hotel gym) 21x3
Lat pull downs @ 115# 12 x 3

17:05

Got my brother to join me. Got another CF convert.

As RX'd, DB instead of KB = 10:55, new PR by 1:20. Chalk is my new best friend.

16:39
Subbed 45# for 55# DB's

Age 51/BW 250# "HELEN on a boat" subbed 500 meter row for runs and single arm DB swings @ 35#, pullups jumped (21:01). Happy Thanksgiving to all.

We are a couple days behind. Just getting over being sick.

Mike
Helen as Rx'd
12:13 400 meters felt like 10 miles today.

Lee- Sick

Charity-8:32
sub'd 37.5# KBS
runs outside

46 yo - 6' - 220#

CFWU x 3 less pull-ups/dips because of MU workout later tonight.

As RX'd

10:04

Runs continue to slow me down.

39/M/178
CFWUx3(no pullups)
400 meter row for the run, 30# DB for the KB, most pullups negs, last set jumping
19:12

28:37
sub:30lb db

14:03

39/M/202/67"

12:22 (PR) from 13:15 (same set-up/location)

Burpee ladder warmup
felt unenergetic, slow
Oh well, 3,2,1,go.

subbed (2) 20lb db at the HS track
runs are weak point
swings unbroken (55 sec per),
p/u - 6/6, 6/4/2, 4/2/2/2

14:37
sub 200 su for run
40 lb db (all I have at home)

25kg kb

8:11

I thought that my time would have been much slower today so i'm happy with that.

37/m/165 Ran outside but no pull-up bar close so I changed things

Continuous clock pull-ups
9 rounds (9:00)

3 Rounds of:
460m run,
20 30# PwrDbSn (10L 10R),
12 Push-ups
11:5

c&j: 80%x1 100#, 70%x1 85#, 83%x1 105#, 73%x1 90#, 85%x1 105#, 75%x1 95#, 88%x1 110#, 75%x1 95#

33/M/185#
8:15 Rx

10:55 using 55lb dumbell on the swings. I was really hoping to get under 10 mins, but I was really gased. I'll get it next time.

m/32/175 lbs

"Helen"
r1=3:34
r2=9:16
r3=15:37

P.R. by ~0:30, probably b/c of new faster treadmills with speeds 9.9.
ran at 10.2
55lb d-bell
strict, but powerful pull-ups.

F/46/15

As rx'd (52# bell, chest to chin height swings)
11:53
Lousy time...stinkin' "running." Practiced my WATTR technique (weird-a$$ed tippy toe running). Feels goofy and much harder than happy heel-striking.

28/f/107

9:00 as rx'd

35# db for swings

So pissed that i missed sub 9! sooo close.

eric did this WOD too, first helen 4th CF workout ever.

34/m/150

13:10
35# db swings

m/20/72kg

As rx'd: 29:53

Wish I was kidding. I suck.

After lying on the floor for another half hour feeling sorry for myself I did some dumbell snatches;
10x20kg and 3x3x25kg

And then 10 kip-ups (with no hands).

As required

12:50

Fun Stuff!

10:35 --2 minutes faster than last time. At station on treadmill 9 mph dumbell swings and pull ups, quick with no transition extra time.

34/M/210#

CFWU

1st time "as Rx'd."

15'29"

The pulls slowed me up, but I got them all.

16:10

1 45lb dumbell. 2 hands.

22/m/165#/70"

Somehow i lost 5 lbs...

13:38

Anyway, did this one with estimated running in the park courtesy of gmap-pedometer.com. Was just over or just under 400m, but close enough.

Heaviest dumb bell i have is 30 lbs, so i did it with that, and was still pretty gassed -- i usually can't do this one as Rx'd without losing form on the swings, anyway, so the forced scale down was good.

Regarding the pullups -- first set i did 4-4-4, second i did 6-6 and third i did 12...did NOT do that on purpose...I think I just got more into the swing of things and the right state of mind as the workout progressed. I am hoping my next time will be under 15 mins as Rx'd or under 10 minutes with this same routine!

bklyn

m/29/195

14:34

used 55lb db for swings

Beat last time of 24:20!

M/35/165
subbed 15 burpees for 400m
26lb KBS
subbed ring pullups for regular pull-ups

10:10

6 days of the zone, going good!

done at 76th. 10:58

anti-spam filters are getting too sensitive on this site.

M/45/145

At the track
4 laps for WU
Modified CFWU

Helen
As Rx'd
Pullups on rings
11:39

as rx'ed, on treadmill

16:32

a full two minutes slower than PR, not sure why

38/m/194

10:04

All sets unbroken except for the last set of pull-ups 8+4

28 yom 225#
as rx'd
13 minutes

M/39/185

Using treadmill and 55lb dumbbell:

11:10

A pr and about 40 seconds better than last time. Sub 10 is not too far away.

More better faster

12:20 as rxd.
(Treadmill and 55# dbs)

165/28/m/5.9

Did this at home
14:24
Took longer than last iime due to running up and down stairs and possibly running over 400m's.

Helen

20:17 as rx'd

went easy on shoulder. swings and pullups were slow, but full rom.

run on tm: 10, 11 & 12! mph

16.12

subbed kbs for 17kg db swing (only weight available)

still recovering from flu!!

26/m/151/5'6"

50lb dumbbell swings

11:43

5min rope skipping + CFWUx3 (snatches and cleans No Pu's and HSPU's for dips)

WOD: 10.54

DB swings for KB swings

f/44/168/5'10"

Slow workout, was sick with cold

1/4 mile run (6.2 mph)
21 dumbbell swings (25 lbs)
12 jumping pullups

25 minutes

37/m/6'2"/194
Completed 11/23 - back after 10 days sick.

29 mins.
16kg KB (largest available)
P/U sets broken, sets 2&3 included jumping p/u

M/28/175

10:38

I felt good today. I will have to pick up the pace on the 400m runs to get my time down. I live in Canada and it was cold outside for the runs. I guess it is time to stop wearing shorts.

15:08
day after turkey day. lil hung over. ugh

M/5'6"/170
ran on treadmill with 1%incline because treadmill running is easier than the real thing.
55 pound dumbell
and BW pullups as prescribed
time 12:34

CFWUx3
11:40
In the garage at home :)

10:38 with 55# dumbbell.
17yom

40# DB 21 swings
400m run(if you can call it a run)
12 pull ups

19:30

26 years old 180lbs

My fav workout! Especially now that we have the new kettlebells at Balad's Fitness Center. I dropped a whole two minutes off of last month's Helen with an 11:31!! Maybe it's a testament to how out of shape i was before. Whatever it's due to, it's a PR for me. Can't wait until next time to do even better. Rock on baby!!

m/30/6/165
as rxd
11:20

cfwu X 3

used 35# kettlebell

12:36

PR by 1 minute. Running portion still needs work.

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) (1/2 60#, 1/2 50#)
12 Pull-ups

Time: 16.5 minutes. Convinced that running outside adds time going in and out. Next time will use test this by subbing 500 m row.

helen as rx'd

20:30

as rx'd, 55#db

11.03

14:50
Sub'd 45#

17:07

as rx'd, 24kg db
17:45

15:31
jpu's

16:30 ring pull-ups

3x-
400 meters
21 db swings (15lb)
12pu's 940lbb assist)
17 min.
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

44/76"/194

18:33

2:30 slower than last time - first day back after rest week; 3.5 hrs of leaf pickup yesterday (excuses, excuses . . . .)

34 M 195

AS Rx'ed

10:25

Last two times were
1) 10:10 with dumbbell and track on MacDill
2) 12:31 on treadmill and KB

This time 11:38 on treadmill and 55 dumbbell in Rockford at the Y on Thanksgiving morning.
34m/170/68in

13:58

CFWU x3 + hspu 3x2
Wod as rx'd(55#db)
14:00

My new kettlebell is still somewhere between Dragon Door's warehouse and my house, so I used my old 55# dumbbell instead.

CFWU x 3

WOD as Rx'd (w/dumbbell)

11:05

m/36/190

did 45lbs db

time: 13min 37sec

31/M/190
time: 10:23
I had to use a 40 lbs dumbell for kettlebell swings because that is the heaviest dumbell that they had at Station 7. Can't wait to get back to Station 2 where we have man size weights. I won't even really count this one because of the 15 lbs dumbell deficit.

50 lbs dumbell.
14.47

28/m/170 5'6"
10:30

the entire gym I couldn't find 55lb DB
So 1st round used 50lb DB
then 2nd and 3rd rounds 65lbs DB

11:11

12:35
Treadmill runs took some time to get going.

11:15 as rx'd

BW 127

45# DB swings

11:26 PR at the weight, and also at converted weight

Helen mud version - 12.35. So wet, I slipped off of the pullup bar twice, thus the less than inspiring time, but still a monster workout.

I keep thinking a 2 minute 400m, plus 50s to do 21 swings, 30s to do 12 pullups; what could be so hard about that?

Yeah right.

12.10 (pb)
previous 12.55

subbed 25kg d/b
pullups the weak link again, the rest felt good

EJEJJEJJJEEJEJJEEEEJJEJJEJJEJEJEJJEJEJEJJEJEJEJWEJJ
M/34/169
13:05 as rxed...
on treadmill 1%grade

M/29/195
As Rx'd in 8:51(PR)

Helen on a boat (500m row)
11.50

34 M 185 (thanksgiving weekend)

~16 mins
sub 35# db swing

34 F

15:00 mins
sub ring-rows, 10# kb swing

as rx'd: 8:52 (used a 28 kg KB)

done 26/11
~22min, 5min slower than last time :S

F/5'2"/139/25yo

treadmill running
used 30 lb. dumbbell
assisted pullups
time 14:29
smoked my last time by about 2 min!

crossfit-richmond.com

19/M/170
As rx'd
19:16
Treadmill running on last 2.

M, 39, 175

as rx'd: 10.31

26yom/175

10:07 as Rx'd. Thought I would be under 10, didn't happen today.

34yom/168#

CFWUx3

WOD: 3rds for time
15 burpees
21 55# DB Swings
12 Pull ups

(11:14)

Kira 41/f/142 18:16

used 45# DB and jumping pullups. 1:30 faster than last time, 10# more on DB.

mg 21:15, 35# DB

As Rx'd

16:00

Forgot my stopwatch so this is looking at the big clock.

As rx'd:

15:51

12:50 on bad knee

With a 55 lb. db. - 8:11. Not happy with the time.

Helen

56/M/188 17:58

47/F/125 18:26 KBS @ 35 lbs

M 48 70" 177

"Helen"

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

11:14
------------------------------------------------
Compare to 071015

Run 400 meters SUB Row
55 pound dumbbell swing X 21
12 Pull-ups

11:10

Not the first time doing "Helen" however this seems to be the first time publishing it...(wish I knew my times from before)

32/M @ 170#
As rx'd
08:38

Did it going off shift w/ my crew.

23/m/200lb
14:40 compared to 16:15 last time.

20071127 0900
Burgener WU with stick and 20kg bar, CFWU x 1
WOD071121: Helen: (3rds for t) Run 400m, 21 KB Swing (24kg), 12 PUs; As RX'd, runs 'around-the-block' in -15C and snowing...14:20 Personal worst time in my worst WOD conditions to date. (wife jacked my C2)

33/m/170
Helen 9:17
better than the 10:24 a month ago!

JJJJJJJJJJJJJJJJJJJJJJJ
m/27/198

13:55

did at the station with Joel and Blaine.
50# DB
8:48

As Rx'd 19:04

Much better than last time. My recovery has improved drastically. No pukie and no massive headache after completion.

9:46 as rx'd.

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (used 30 pound dumbbell swing)
12 Pull-ups (assisted w/ trainer holding my feet)
Didn't time - think it took about 25-30 min?
28 / F / 140

46/m/167lbs

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

18:06

I'm getting slower. Did this workout last month and set a PR of 10:10. Today my runs were slow, pullups sucked. I'm not sure if I'm working too much, sleeping too little, or my diet is off. I've just noticed strength, endurance, power dropping off for the past couple of weeks. I don't think I'm over training. Maybe I'm just in a "high gravity period of my life"

underhand pullups, most sets unbroken

TIME - 12:14 (PR)

CFWUx3
400m runs on treadmill (0.25 miles; speed=9.4; 6:22/mile)
55-lb db swings went well - all in the hips - on way down, let hips dip back early
15:48 (17:39 last time)

9:36, as RXed.

27/m/225

14:39 (first time)

Sub'd 40 lb db for kb, all other as rx'd
Time: 14:30

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

22/230
wod as rx'd
14:06
sub'd 75 lb db swing for rx'd 55lb
(used 70 lb db swing last time)

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

43/m/164

sub up 2 pood KB (71 lbs)

10:28

aaah, felt really quite good but 30 sec off PR. hmmm, it was cold outside.

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/150

WOD as rx'd using 75# DB(5# increase)

11:00

PR by 5 seconds with a 5# increase!!!

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/150

WOD as rx'd
11:00
sub'd 75# DB (5# increase)
(pr by 5 seconds with a 5# jump)

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

28/m/200

as rx'd
9:45 (PR)

9:49 as rxd
9 sec off pr

16:38

Substituted L-pullups to work on strength.

"Helen"

Two rounds:
Row 250m
10 2.5 kg. swings
5 Pull-ups

Time: 4.30

First one in a while, as I'm training at BJJ really hard, so just easing into it.

31/m/190

15:00

Age 36
BW 184

CFWU 2x15

12:40 vs 13:03 last time. Runs at 1:40,1:41,1:45

Mac Campus, Montreal:

3x 400 m, 25 lb db swing, jumping pull-ups:
Ashleigh Downing: 23:30
Marie-Anne Hudson: 20:05

As Rx (sub 55 lb db):
Patrick Owen: 17:10

My wife's first CF WOD ;-)

Cori 400m, 15# DB swings, Body rows, 3 rounds

13:52

Scott 400m, 35#DB swings, Jumping PU

16:46

11:40.

-D.

32M205

27:41

I still hate running.

as Rx'd 14 minutes

One minute slower than last time but this time everything was as prescribed no cheating. :)

38/M/195--Syracuse NY

As Rx'd: 10:26 (PR -0:04)

Meyer- old 10:34 new PR 9:59
Plunkett pr 14:57 this time 16:00
Edler pr 14:08
Godfrey PR 12:35

32 yom, 5"8', 172lbs.
11:36 on a treadmill, w/35lb DB.
For some reason in my small eyes the 5lb DB looked so big that I talked myself into using 35lbs. In hindsight that was dumb, as I did all three rounds unbroken on swings.

071015

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

20:18

071121

At the gym
sub run around a city clock for 400m

23:03

1st time ive repeated...

50 # dumbell
70 # assist pullups

1st time 25 minutes
this time 19 minutes....

woot

friz

************************ 12/03

19:48

SSC sluggish

Nov 28, back after a week in Jamaica
bw 258.5,
3:57 5:05 5:26 = 14:29. Huge PR, 16:06 last time on Oct 15

Recovering from awful cold.
Didn't do this one for time, just did it.
PU's on Gravitron with minimum assist.

Dec 17 - workout with Mark.
3:42, 4:39, 5:04 = 13:27 (PR by 1minute)

29/m/170

13:35
First time doing the workout. Pullups killed me.

10:39 39yo M 210lbs
44lb KB

M/36/215#

21:20 (minus 2 min 10 seconds from October)

As Rx'd but row 500m instead

14:00

12-13 min. clock messed up. male 24 66 250 as rxd

34/M/160

as rx'd

13:38 (pb by 9 seconds)

12.47 pull ups sucked.

jumping p/u's
18 lb kettle
ran the 1st 2 400 and walked and ran last. had my dogs which was ok with one and a mistake with the other. 30 minutes and 15 secs.

Did Helen this morning in 16:08:

Run 400 meters
DB Swings with 55lbs.
12 Assisted Pull-ups @ 16.

Did Helen this morning in 16:08:

Completed all 3 Rounds
Run 400 meters
21 DB Swings with 55lbs.
12 Assisted Pull-ups @ 16.

27/m/215

13:48
sub jumping pull-ups