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,