December 31, 2007

Monday 071231


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

Post time to comments.

Compare to 071121.

Enlarge image

The Garage Gym Store and CrossFit are looking for the perfect candidate for documenting the conversion of a wasted garage space to a world class strength and conditioning facility. The winner will receive the makeover, equipment and labor, for free. Send your photos and description to

"Productive Application of Force Part 1," CrossFit Journal Preview - video [wmv] [mov]

Posted by lauren at December 31, 2007 6:07 PM

Cool. I love this one and it's been too long since I've seen it.

Comment #1 - Posted by: Kieran_21/M/165/5'11" at December 30, 2007 7:31 PM

I'm not eligible, but that is one cool contest idea. I look forward to seeing how this turns out.

Comment #2 - Posted by: Patrick Johnston at December 30, 2007 7:32 PM

What on earth does everyone have against fanny packs?? I'm bringing them back... you'll see. They're functional.. like CrossFit. ;) Oh yeah, for the person who said I don't know what sleeves are the other day - I also own a purple windbreaker vest. It goes well with my FP and green pumas.

Question: My flexibility has decreased big time. I didn't notice until I started having this pain in my hip flexor. I want to regain my flexibility because I feel like it's starting to hold me back. When are we going to get a stretching or joint mobility seminar? I feel like it's a huge part of being a well rounded athlete and it's not focused on enough.. at least by me and the people in my gym.

I'm really curious about what Eva, Annie and Nicole do to maintain their flexibility. Recommendations on a stretching program would be great. The SS in the warm-up isn't cutting it.

No Helen for me today. I'm giving my torn up hands a break. My first SPEAR lesson is at 1:30 and then I have the run. That should be good enough for the day. I'm terrified of this run. I've never run more than a mile in my entire life. I'm going to finish even if it kills me but lets hope it doesn't come to that. It's possible that I'll be in Central Park until 2009.

Happy New Year CrossFit Family. I hope we all have a great year filled with Crazy workouts and lots of PRs! I can't wait to see what the year brings.
Thanks Coach for the best 8 months of my life and for giving me lots of things to look forward to.

I video taped myself doing HSPUs tonight. I got my head to touch the ground 4 times but in sets of 2. Did a few more but they were an inch off. That's the same big head that's in todays video ;) haha

Comment #3 - Posted by: AllisonNYC_23/5'2/118 at December 30, 2007 7:39 PM

Great video--look forward to the full length version in the journal.

Edub--you ready for tomorrow? Time for bed after hitting refresh for about an hour!

Comment #4 - Posted by: MWade at December 30, 2007 7:40 PM

Dang gnat, type a little faster next time:) HAHA

Comment #5 - Posted by: U'i at December 30, 2007 7:45 PM

Great idea on the contest. I will be sure to enter, although my luck with these things is usually nil.

Comment #7 - Posted by: The Blob at December 30, 2007 7:46 PM

I spent the past week and a half in Costa Rica. My diet was not great (too much wine and sugar), but I had a blast and even managed to squeeze a few workouts in amongst the tourist fray. I made a list of some of the equipment-free WODs from Eva T.'s blog (thanks to AllisonNYC for the tip) before I left and did some of those as well as a few that I made up myself.

Lessons learned:
1. A suitcase is a decent substitute for a barbell.
2. Do not perform thrusters or OHS under a running ceiling fan.
3. When exercising outside in the presence of fire and/or bullet ants, wear shoes!

12/19 - Rest
12/20 - Rest
12/21 - Enough of this rest crap. 50 burpees for time: 4:17
12/22 - "Suitgrace" (30 squat C&J with 50# suitcase): 4:48
12/23 - 21-15-9 50# suitcase OHS, squat jump: 4:57
12/24 - 5-5-5 push-up/sit-up (Army style, unanchored)/squat, 20 rounds: 11:38
12/25 - "Franta Claus" 21-15-9 50# suitcase thrusters, jack knives: 3:36
12/26 - 50 3' elevated push-ups, 25 dips between two beds, 100 flutter kicks: no time, scattered throughout the evening.
12/27 - Rest + a handful of pull-ups at a playground in Tortuguero
12/28 - 21-15-9 burpees, sit-ups (Army style, unanchored): 4:52
12-29 - Rest

Today's WOD: I forgot to start my watch, but it was somewhere around 20 minutes. I almost met Pukie, and my legs feel like Jello. It's great to be back!

Comment #8 - Posted by: havoc_30/m/6'/178 at December 30, 2007 7:49 PM

I almost substituted this one yesterday. Glad I did not.

I am brought one of my soldiers over to Crossfit yesterday. I hope to convert another one today. "Helen" is one of my favorites too.

Comment #9 - Posted by: Bobby at December 30, 2007 7:53 PM

just wanted to say thanks to everyone who chimed in yesterday regarding my tired/lack of motivation comments. i honestly think it's a mixture of stress/life changes/diet (drinking every day, not a lot but atleast 1 drink),/not zoning/and just feeling a bit blah. thanks for the kind words and suggestions.

i got my 2 hour full body massage today, which i think helped quite a bit.

ken c- glad you are done with your move. rest up and i hope you feel better soon.

happy new year everyone!

Comment #10 - Posted by: nadia shatila at December 30, 2007 7:56 PM

AllisonNYC - a lot of my students incorporate a Yoga or Pilates class once a week into their CF training. Not as a replacement WOD, but in addition to. Even static stretching for 5-10 minutes after the WOD, working on the main muscles used in the WOD, will help a great deal with flexibility. Of course, vary up the stretches and hold each until the "ouch" factor has released out of the muscle.

I have the same issue with my hip flexors and even shoulder when I don't stretch regularly after the WOD. And if you don't get to it soon enough, they'll wreak havoc and become major pains (no pun intended!). Good luck!

So excited for the final Helen of 2007. Looking to break sub 9:30 Rx'd! Bring it on!

Comment #11 - Posted by: Jilly G. BTB CF 29/113/5'3 at December 30, 2007 8:05 PM

Hey guy's my gym on post is closed until the second what can I do that doesn't require any weights? I have a track and pullups bars

Comment #12 - Posted by: Bryant at December 30, 2007 8:06 PM

Sweet, an easy one!

Comment #13 - Posted by: freddy c. at December 30, 2007 8:09 PM

My doctor recommends stretching for 6hrs/week. Its alot but stepping it up to 1-2 has helped me a bit. Do a search for AIS on google (Active Isolated stretching). I like the ideas behind that. Summary: lay down, raise up a straight leg, have a rope over your foot to support, when you get to the extent that your leg can reach gently support with the rope and pull a LITTLE further, 8-10 reps, switch legs, repeat.

Contest question: document what you actually do and then all costs will be reimbursed, or document what you would do and then that dream garage gym will be constructed to your liking in your very own home?

Comment #14 - Posted by: Mr. White at December 30, 2007 8:17 PM

If it seems easy, pick up the pace.

Comment #15 - Posted by: Wade Smith 47_m_181 at December 30, 2007 8:20 PM

Hey AllisonNYC,

I would definitely recommend stretching. I recently started stretching again, about twice a day when I'm not working, once as part of the warmup for the WOD (always in the morning for me) and once in the evening. Back when I was in my teens and training in martial discipline, I stretched twice a day and it felt like a good idea since I'm Crossfitting now. It really does seem to help me improve in my overall fitness and, like I said, it just helps me feel good.

Comment #16 - Posted by: Joe B. at December 30, 2007 8:25 PM

Wow, We're gonna send in pictures of our Crossfit gym, boat shop, bicycle shop garage, though I don't expect to win over the garage picture posted tonight.

Allison, one word - Yoga - do on your rest days. You don't have to buy in to the spiritual stuff, we don't, but it will do wonders for flexibility and teach you to really relax.

#9 Isn't Costa Rica great? We did a surfing safari there some years back and can't wait much longer to go back.

Comment #17 - Posted by: Dave and Belinda at December 30, 2007 8:28 PM

#13 Bryant

Well, there's Angie, Cindy and Murphy to name a few...

Comment #18 - Posted by: Júlíus at December 30, 2007 8:29 PM

I was browsing the comments yesterday and noted the one from Spider Chick in reference to the "300" workout. This possessed me to go and find this thing so I could check it out myself.

You can find it here:

Sorry, I don't know how to make my links pretty.

Anyhow, I'm nowhere near the fittest guy on here, but I couldn't help but smirk a little when I looked at this thing. 18 minutes? We'll see. I'm planning on giving it a run-through on the next rest day (ironically appropriate).

Can anyone tell me what the heck "Floor Wipers" are???

Comment #19 - Posted by: Jerod at December 30, 2007 8:37 PM

Garage Gym store menu links are suffering from some heinous malady that looks like bad chmod permisions on the sub pages.

hope it comes up fast, I have taxes to avoid.

Comment #20 - Posted by: Chef at December 30, 2007 8:41 PM


FLoor wipers are an ab/chest exercise. Put 135# on a bar, lie down on your back on the floor and get someone to spot you while moving the bar into the up position of the bench. Now simply(haha) move your legs as one in a lever motion from straight out to touch the plates on either side of the bar. Left, down, right, down is one.

If 300 didn't challenge you, try this, 300 on crack
a) 30# Weighted Pullups - 25 reps
b) Deadlifts with 175lbs - 50 reps
c) Handstand Pushups - 50 reps
d) 24-inch Box jump Burpees - 50 reps
e) 175# Floor wipers - 50 reps
f) Single-arm Clean-and-Press with 55lbs Kettlebell - 50 reps
g) 30# Weighted Pullups - 25 reps

Comment #21 - Posted by: STOKER at December 30, 2007 8:49 PM

WOW...that's the coolest contest ever. Good luck to all and may the best garage win!

Comment #22 - Posted by: austinb at December 30, 2007 8:53 PM

#13 Bryant,
Besides WODs already mentioned, Barbara is possible, so is G.I. Jane (100 burpee pull ups), and don't forget that you can do knees to elbows on the bar as well.

Comment #23 - Posted by: Cory Chi-town at December 30, 2007 8:54 PM

is it swing with one arm or with both?

Comment #24 - Posted by: Jacob M at December 30, 2007 8:58 PM

Question: What happened to coach Glassman? When he walks you can tell that he got messed up somehow at somepoint. Was he in a car wreck or.... just wondering.

Have Fun, Train Hard,

Comment #25 - Posted by: Billy at December 30, 2007 9:03 PM

GI Jane sounds like a go tommorow will hit my metcon system pretty hard. Thats 100 burpee pulls.

Thanks bro

Comment #26 - Posted by: Bryant at December 30, 2007 9:05 PM

I wish this contest would have come up about 2 weeks ago. I just did my own huge makeover on my garage. I moved everything out so it was a totally empty space and then covered the floor with rubber mats and made 2 Oly. platforms. I ordered a bunch of bumpers, bar, squat rack, rings. It looks great and I am proud of it but it would have been nice to have someone supply me with free equipment and labor. Oh well. I get the satisfaction of seeing the great facility I created every time I workout.

Comment #27 - Posted by: Hobby at December 30, 2007 9:08 PM

I love the anticipation of what the WOD will be. Its like a painful surprise almost everytime!

Comment #28 - Posted by: julia at December 30, 2007 9:10 PM


Thanks for the info, Those floor wipers look like they'll be the hardest part of the bunch until I get the movement down.

As for the Crack 300...That one's found it's way to the notebook as something to try. Thanks.

Comment #29 - Posted by: Jerod at December 30, 2007 9:14 PM

Is there a substitute for pull ups?

Comment #30 - Posted by: cassandra at December 30, 2007 9:30 PM

Just watched a video on how to do a cartwheel. Now that's what I'm talking about. When can we do some cartwheels!?

Comment #31 - Posted by: cassandra at December 30, 2007 9:37 PM

Cassandra: Jumping pull-ups or use a band if you don't have pull-ups YET.

Did anyone else notice how many new people posted yesterday? Very cool.

Comment #32 - Posted by: AllisonNYC_23/5'2/118 at December 30, 2007 9:52 PM

Hey, who submitted a photo of my garage???

Wait, that's not my garage. I only wish I had a Harley and a gun-safe that big.

Yeah, Helen. One of my favorites.

Comment #33 - Posted by: g.luke at December 30, 2007 10:11 PM

AllisonNYC -- thanks! :)

Comment #34 - Posted by: cassandra at December 30, 2007 10:24 PM

Hey everyone second WOD ever and I love this stuff...its tough.
As RX'D 11:10.9 (wow 1.5 pood kb is HEAVY)

Comment #35 - Posted by: Joey_22/5'8/193 at December 30, 2007 10:27 PM

wow this was hard. Also my 2nd WOD ever.
As RX'D 12:43

Comment #36 - Posted by: Charles_20/6'2/193 at December 30, 2007 10:34 PM

Hey within that photo is a diamond in the rough - oly bar, a rack, rings and 2 (that's TWO!) pommel horses.

Just drag the crap to the end of the driveway and you're done.


Comment #37 - Posted by: jon h at December 30, 2007 10:42 PM

Charles, that's a great Helen time for your second ever WOD. Be encouraged, you're starting in a great place.

Comment #38 - Posted by: Andrew H. Meador at December 30, 2007 10:49 PM

Messed around tryin to do pullups on chains supporting a swing, ended up pulling from the garage instead

Modified version:
Ran around the block
12 pullups overhand on a roof beam
12 swings using a gas canister


Comment #39 - Posted by: Michael 25/M/81k at December 30, 2007 11:52 PM

I forget, for 3 sets

6x5 b/o rows
4x5 high pulls

3x10 seated rows

I find that since I started CTing, I am able to focus better and with more intensity
I am able to get a pretty good chest workout in with just 5 sets these days. Love it.

Comment #40 - Posted by: Michael 25/M/81k at December 30, 2007 11:58 PM

AHHHHH helen. Can't wait to see some of the rediculous times posted for this one. Hopefully i can post one myself. shooting for 8-8:15

Comment #41 - Posted by: Justin A Joiner at December 31, 2007 12:04 AM

Another day of Crossfit, another soldier converted. Now I just have to bring my NCOs over to the dark side.

As rx'd 13:03 (PR)

Comment #42 - Posted by: Bobby at December 31, 2007 12:24 AM

HAHA, good luck Bobbo. Thats like trying to convert lead into gold.

Comment #43 - Posted by: Justin A Joiner at December 31, 2007 12:40 AM

#29 Jerod:

Floor Wipers--

**Workout recommends 135lbs Barbell***
(1) Lie flat on a bench and lift the bar off (as if you were doing a normal bench press).
(2) hold the weight in place above your chest.
(3) Raise your legs so your feet are above your hips, this is the neutral position (your Legs and upper torso now form an L)
(4) While holding the weight in place attempt to touch your feet to the plate on the left, return to the neutral position.
(5) Repeat on the right side. That completes one rep.

There is a big article about the 300 workout in the January 2008 "Fitness RX For Men" magazine. It explains the pros and cons of the workout well. It also has lots of pictures and explainations of the exercises. It concludes with 3-pre 300 workouts to get you in shape for the 300 workout.


Comment #44 - Posted by: Bobby at December 31, 2007 12:45 AM

Coach in the video used words like milieu and trippy. What a Santa Cruz conservative! Just kidding, love you coach.

Comment #45 - Posted by: Laurent at December 31, 2007 1:02 AM

Did the 5K WOD a few days back, trying to run as instructed with POSE method. My calves are now super tight.

Did I do something wrong? Any POSE runners out there who can offer some advice? The first 2 miles were OK, but then my calves really ached the last mile. Plus after 20 years of running heel to toe + push-off, landing on the balls of the foot just feels wrong. Any advice is much appreciated!

Comment #46 - Posted by: aod at December 31, 2007 1:39 AM

Helen in 12:46 min. Far above my record of 11:30.
Have fun, happy new years eve.

Comment #47 - Posted by: Johan Nederhof/Rotterdam at December 31, 2007 1:52 AM

Only been doing CF for about a month. Switched over from GymJones. Both are awesome workouts, so far I'm loving CF. Time for today 9:06.

Comment #48 - Posted by: Mike at December 31, 2007 2:29 AM

#44 (01:39)
you have to ease into's a lot of work for tissue that hasn't been allowed to do it's job for years! Start out with the 400m, and work up to it. If you're set on the 5k, take some little walking breaks and don't expect PRs till you're comfortable.
I don't know much about POSE, but my Vibram FiveFingers sure kick my @$$ and I have to take tiny/fast steps on the balls of my feet...

Comment #49 - Posted by: Alex/27/m/6'2"/100kg/Canada at December 31, 2007 2:50 AM


10:57 (PR)

First ever unscaled Helen, PR nonetheless. Well done, everyone. Stay fit for the new year.

God bless,


Comment #50 - Posted by: Mozzle at December 31, 2007 2:52 AM

Sweet contest! I'm already envious of whoever wins.

My legs are pretty sore between the SDHPs and squats yesterday but I'm off to do Helen nonetheless.

I was hoping my 24k kettlebell would've arrived today but no joy.

There's already been some good times posted today. Hopefully I can break 10.

Comment #51 - Posted by: Nick at December 31, 2007 3:22 AM


Using 61 lb. DB


Comment #52 - Posted by: colombiano at December 31, 2007 3:35 AM

Used 20lb Kettlebell [didn't have a heavier one...YET]
Had to jump for almost all of the pullups
But, nonetheless, I did finish

Time 12:31

Any advice out there for getting better at pullups? Will it just come with time or should I be doing something else to help them come along?

Looking forward to more awesome workouts.


Eph 2:8-9

Comment #53 - Posted by: Steve at December 31, 2007 4:09 AM

Happy New Year (or New Year's Eve) to everyone!!

Getting my butt kicked my this cold, bloody hell! Nonetheless, will attempt Helen today. Skipped yesterdays WOD and did 30 bw bp/30 bw dl 5 rounds. It was good. This biznatch hasn't settled in my chest yet, so I am going to attack Helen with "great vengence and furious anger", and see whats what.

Missed this bored over our vacation, gald to be back!
Be safe everyone!

~Train Hard and Push Through "IT"!~

Comment #54 - Posted by: J roCk at December 31, 2007 4:11 AM

Gina Johnson~

Thank you for the well wishes and the concern honey! All is well with me and mine, and hope that you and yours had a great Holiday!

Thanks for passing the "last seen in.." on! LOL!


Comment #55 - Posted by: J roCk at December 31, 2007 4:16 AM

As RX'ed
Happy New Years

Comment #56 - Posted by: Angel at December 31, 2007 4:21 AM

How many of you USNA Mids are on here? I read a post yesterday that said there are a few of them bustin' out CF at Halsey.

All I can say to you guys is: Give some extra love to all your '01 company officers/instructors...


Comment #57 - Posted by: Billy at December 31, 2007 4:22 AM

47 5'10 195

cfwu x 3

as rx'd 14:15

Comment #58 - Posted by: Mark at December 31, 2007 4:24 AM


Used a modified 55lb sandbag instead of the kettlebell - 9::06

Over 3 min off my last Helen time...sweet

Comment #59 - Posted by: Elvis at December 31, 2007 4:36 AM

If no kettleball available, what weight db should woman use?

Comment #60 - Posted by: Kim at December 31, 2007 4:45 AM


AS RX'D 13:20

Comment #61 - Posted by: JETT at December 31, 2007 4:57 AM


11:32 treadmill

Comment #62 - Posted by: Paul at December 31, 2007 4:58 AM

Helen has a lot of entries into -

the top 10 men:
Position Gender Approx. Age Bodyweight CF Gym Affiliation Time
1 damon stewart M 30 168 7 mins 10 secs [430]
2 Ricky Frausto M 29 150 CrossFit Omaha 7 mins 51 secs [471]
3 Jason Homesley M 34 189 TBA 8 mins 20 secs [500]
4 Eric Richeson M 26 130 CrossFit Flathead(MT) 8 mins 23 secs [503]
5 Woodrow Dixon M 18 150 8 mins 32 secs [512]
6 freddy c. M 42 185 Crossfit One World 8 mins 42 secs [522]
7 Sam Cannons M 24 178 8 mins 43 secs [523]
8 mark reinke M 25 170 8 mins 46 secs [526]
9 Ben Bergeron M 30 175 CrossFit New England 8 mins 46 secs [526]
10 Matt DiMarco M 29 172 CFCharlotte 8 mins 48 secs [528]

top 10 women:

Position Gender Approx. Age Bodyweight CF Gym Affiliation Time
1 nadia shatila F 29 108 9 mins 0 secs [540]
2 Kelly Frankson F 28 135 9 mins 52 secs [592]
3 Kristan Clever F 25 128 10 mins 0 secs [600]
4 Anna Hawkins F 28 112 CrossFit Plano 10 mins 20 secs [620]
5 K Rassau F 36 206 10 mins 25 secs [625]
6 Bethany Pappas F 23 130 CrossFit L4 Seattle 10 mins 42 secs [642]
7 Laura DeMarco F 32 154 11 mins 57 secs [717]
8 Becca Wells F 26 0 13 mins 14 secs [794]
9 dawn williams F 29 145 13 mins 39 secs [819]
10 Lisa Quinn F 41 160 14 mins 0 secs [840]

Link to view the whole list:

To enter your times into the ranking use

-bill patton

Comment #63 - Posted by: bill patton - at December 31, 2007 4:58 AM

Kim, #58 - Start with how much you weigh. The "standard" weights are based on a 175# male. If you weight 175, use the same weight, and a dumbbell works. If you weigh 2/3 of that 175, use 2/3 of the prescribed (Rx'd) weight. It probably won't come out even, or on a dumbbell exact weight, but get close, and then record what weight you used. FWIW, I find that doing many exercises with dumbbells is a lot harder than with a bar and plates - my shoulder press with dumbbells is only about 60-65% of the weight I can do with the bar. Dumbbells make the little stabilizer muscles work a lot harder.

AllisonNYC - you might drop a dime on a good stretching book, too. I like this one (safe) - have used the stretches for years; the martial arts set and gymnastics set are quite similar. Another that looks pretty good is this one - I always like to know the underlying anatomy (safe) - You didn't get tight overnight, but you can get a lot looser in about half the time it took to get tight. After that, I like to work on expanding the ROM of my joints. Never know when that might be really, really important ....

Luck to you both!

Comment #64 - Posted by: annlee at December 31, 2007 5:07 AM


Standard prescribed weight for a women's Helen is a 1 pood KB or a 35lb dumbbell. Of course, you should scale that as needed :)

Comment #65 - Posted by: Laura, Decatur at December 31, 2007 5:20 AM


Squeaked by Elvis but I also had a 55lb db


Comment #66 - Posted by: Nick at December 31, 2007 5:26 AM


As rx'd: 10:53 (PR)

More better faster

Comment #67 - Posted by: Marty at December 31, 2007 5:27 AM


As Rx'd

Comment #68 - Posted by: rebel4 at December 31, 2007 5:30 AM


Dumbbells instead of kettlebells otherwise as rx'd

17:49 was my time.

55 seconds worse than my last time.

I didn't bother to look and see what my last time was before I did this one. Maybe I would have done better if I would have been thinking to beat my last time.


Comment #69 - Posted by: john g at December 31, 2007 5:42 AM


Comment #70 - Posted by: adam at December 31, 2007 5:43 AM

Awesome time Nick! I'm going to have to run faster next time. I'm going to stop by the vehicle shop to see if they will cough up a tire for the "Mastodon". I extended the challenge to a few other Techs over here...we'll see.

Happy New Year!

Comment #71 - Posted by: Elvis at December 31, 2007 5:47 AM

7:05 (7:06 PB)

33 yom

Comment #72 - Posted by: OPT at December 31, 2007 5:58 AM

That looks like my garage. Hey, it IS my garage. I took the photo a few weeks back to give myself incentive to clean it up, similar to an over-eater putting their own picture or their weight on the refrigerator. When I got the email about the contest I had to send in this pic. I already have all the gear though so this is a fantastic opportunity for someone to get the "whole package". Everyone who has space and little or no equipment should jump on this!

Comment #73 - Posted by: Doug R at December 31, 2007 5:59 AM



I've been doing CF now for 2 months (after a round of P90X) and I have to say, this is great! I have finally found something that keeps me interested and that works! Thanks Crossfit.

Happy New Year to all!

Comment #74 - Posted by: Paul at December 31, 2007 6:00 AM

Clarksville, TN

Comment #75 - Posted by: Ken P. at December 31, 2007 6:16 AM

Helen as RX'd:

12:28. My pull-ups were off. Round 1, 6 and 6 assisted. Round 2, 4 and 8 assisted. Round 3, 3 and 9 assisted.

Nice workout.

Comment #76 - Posted by: Wade at December 31, 2007 6:24 AM


As rx'd

9:13 mins

#25 Billy-
May I suggest that you find a better way to ask your question next time. Taking it off-line would be a good place to start in my opinion.

Comment #77 - Posted by: Steve Liberati - Steve's Club at December 31, 2007 6:25 AM

#51 Steve
Go to the CF google search on the main page. Type: Recon Ron Pullup Program

Comment #78 - Posted by: gina johnson at December 31, 2007 6:27 AM

can someone email me what's a dumbell swing

Comment #79 - Posted by: Rajib at December 31, 2007 6:30 AM

one day behind. Did yesterday and today's work outs today.
12/30 wod: subbed 500m run for rows - 28:26
50 minutes later
12/31 wod: subbed jumping PU for real PU - 10:45
now off to wrestling practice

Comment #80 - Posted by: stick at December 31, 2007 6:32 AM

and....perhaps its the fierce competitor (and bit of jealousy:)) in me...but I think its time we start to see some video's posted with some of these off-the-chart times people are posting. Not that I doubt my fellow crossfitters are not capable, but just would like to witness the beauty and efficacy of completing say a Helen in less than 7 mins.

Mostly everyone has a digital camera I assume?
I will start the trend myself on Wednesday....

Comment #81 - Posted by: Steve Liberati - Steve's Club at December 31, 2007 6:34 AM

#75 Rajib

Look under the Exercise section of the main page. DB swings replicate the KB swing. Same movement, different tool.

Comment #82 - Posted by: Steve Liberati - Steve's Club at December 31, 2007 6:37 AM


Subbed 2 min jumprope for 400m run.

18:58! I think I used 5 min on the last 12 pullups. Better to finish in 50 min than to give up just before finish, right? RIGHT?! :)

Comment #83 - Posted by: Lan Mandragoran at December 31, 2007 6:38 AM is 8:55...just working back up to full strength from stupid ITBS in my right knee

Comment #84 - Posted by: Nickosaurus at December 31, 2007 6:41 AM


Subbed 65lb dumbell. Gotta use what you have available. Other than that as rxd: 1130.

Comment #85 - Posted by: Gillrogan at December 31, 2007 6:48 AM

aod (#44),

I've been having the same problem with calf soreness. I found this article by Nicholas Romanov to be helpful:

The main point is do not resist the downward movement of your body weight. It's even okay to let the heel touch the ground as long as your weight stays on the ball of the foot. Also, focus on pulling your foot from the ground, not pushing off which overloads the calves. And as Alex pointed out above, it is best to ease into longer distances since the lower leg muscles are working harder than in heel-to-toe running.

Comment #86 - Posted by: Steve N. at December 31, 2007 6:50 AM

#77, Steve

Steve, Have been to your website many times, and a huge cheers to you and the work you love: you inspire us all.

One quick question: do you have an email contact address? forgive me, but I cant seem to find the 'contact' link on your web page!

Comment #87 - Posted by: Chef at December 31, 2007 6:53 AM

Helen in a boat

500m row, 21 1.5 pood KB swings, 12 pullups


Grip slipped on the 2nd set. Chalk helped.

Comment #88 - Posted by: Mark & Theresa at December 31, 2007 6:55 AM

Subbed 55lb db for kb



First time using "full weight" on the swings, previously scaled the db's.

Comment #89 - Posted by: dcostolo at December 31, 2007 7:01 AM

I am planning on doing sunday's wod today. Are the squats just air squats or are they with a barbell and if so, how much weight. Happy new year and thanks.

Comment #90 - Posted by: Todd at December 31, 2007 7:07 AM


used 35 lbs kettlebell


ran outside, then had to go to basement.

Comment #91 - Posted by: hanneke_chicago at December 31, 2007 7:08 AM



40lb Db
weight assisted pullups
8.5 on treadmill.

Comment #92 - Posted by: sgilman at December 31, 2007 7:20 AM

bw 170

9:57 as rx'd

Comment #93 - Posted by: paulw at December 31, 2007 7:20 AM

10:49 as rx'd

First time for me using 1.5 pood - what a difference! My PR for 1 pood is 9:15, so I have some catching up to do. Overall I'm happy with my score today. This is one of my favorite WODs.

Comment #94 - Posted by: Mike Mc 29/5'9"/165 at December 31, 2007 7:24 AM


As rx'd: 19:30
Down from 29:57 last time.

Comment #95 - Posted by: Júlíus at December 31, 2007 7:31 AM


16'12" (can't do pull ups yet so substituted lat pulldowns?)

Knackered and forearms are on fire!

starting this crossfit lark for real now, I'll be a machine by summer?

Comment #96 - Posted by: BruceUK at December 31, 2007 7:33 AM


CFWU(x3 rnds)

Helen - mod with 500m row and 1 pood swings


Rowing just kills my pullups - had to break up the sets 7,5 / 5,4,3 / 4,4,4

Comment #97 - Posted by: Sam_M at December 31, 2007 7:34 AM

Todd #88: Squats are "air squats", unweighted, unless a specific weight is requested. If you see "squat" without a weight assume that you are simply moving your body and nothing else.

Welcome aboard. Fasten your seatbelt.

Comment #98 - Posted by: bingo at December 31, 2007 7:35 AM

Just wanted to thank Coach for a great year! Looking forward to '08!


Comment #99 - Posted by: Shannon 32/F/154 at December 31, 2007 7:43 AM

thx steve. i wasen't # 75 by the way

Comment #100 - Posted by: rajib at December 31, 2007 7:53 AM

I need to sign up for the garage gym contest. I wonder if They'll accept a back shed instead of a garage?

Comment #101 - Posted by: BlueCheese at December 31, 2007 7:55 AM


As rx'd: 17:03 (pr - 6th day in CF, 4th full workout)

note: kipped off my last 12 pullups ooh-whaw

Comment #102 - Posted by: mikeyb at December 31, 2007 8:00 AM

10:52 as rxd

Comment #103 - Posted by: jpf at December 31, 2007 8:00 AM


9:25 a couple months ago; run is slightly longer than 400 m

Comment #104 - Posted by: Rachel at December 31, 2007 8:01 AM


no 55lb db used 45lb db for kettlebell

as rxd


Comment #105 - Posted by: Rich K at December 31, 2007 8:01 AM


11:45 as rx'd

better by 1:49

Comment #106 - Posted by: climbonadime at December 31, 2007 8:02 AM

down 23 more secs

as rx'd 10:41

This is the first time that I went completely unbroken sets. =)

Comment #107 - Posted by: headonkey at December 31, 2007 8:04 AM

11.50 as rx
First time doing Helen, next year 2 min faster!

Happy New Year everyone from sweden!

Comment #108 - Posted by: Grapppler at December 31, 2007 8:08 AM

subbed 33lb for D Swings. Doing jumping pull-ups for final set. Very tired from yesterday's w/o. Down 10lbs on DS from last Helen, but beat that overall time by 4+ mins. Today I'll take it.

Comment #109 - Posted by: TimR at December 31, 2007 8:08 AM


8:08 (PR by :40) as rx'd
all sets up broken

with a cold and all. I am proud of that. Feel like my head is going to pop, but small price to pay for a PR!

Great job everyone and good luck to all!


~Train Hard and Push Through "IT"!~

Comment #110 - Posted by: J roCk at December 31, 2007 8:10 AM

been a great 4 months... i am stronger, faster, leaner, and more ready to get back to college level hockey than i have been the whole 3 years i have been in the navy.... and i still have 8 months left in afghanistan! thanks coach and everyone associated with this great website, you folks make it happen.
Helen as RX'd 11:23

Comment #111 - Posted by: eamon at December 31, 2007 8:14 AM

Subbed a 400m row for the 400m run, other wise as Rx.

Returned to Denver after a week in PA yesterday. Altitude sure does effect the feel of a workout IMO. The guys in Flagstaff at 7200 ft must really appreaciate that (I went to school in Laramie, WY which is also 7200 ft).

BW 165 (+5 chunky after Christmas :|)
Time 11:09

Comment #112 - Posted by: Ryan S at December 31, 2007 8:14 AM

Tina F/39/158#

mods: 1 pood kb swings; jumping pullups


Koley M/30/165#

mod: 1 handed kb swings with 1 pood kb

Comment #113 - Posted by: Tina at December 31, 2007 8:15 AM

as rxd

Comment #114 - Posted by: mobu at December 31, 2007 8:17 AM

sub 500m row, #55 dumbbell swings; all swings and pullups in broken sets (15,6; 4,4,4)

14:32, down from 14:58 last month.

Could have gone harder on the last two rows: 1:45, 2:14, 2:15

Comment #115 - Posted by: TomF at December 31, 2007 8:17 AM

16'.55" scaled to puppies level (BrandX guidelines)

And after almost 6 month of sweat, headaches(!), a shoulder injury, and lot of dedication (I hope..), finally achieved the kipping pull-ups :-)).

Happy new year to all the crossfitters worldwide.

Comment #116 - Posted by: Fabiano B. at December 31, 2007 8:19 AM

I finished this 10 minutes ago and I'm still sweating!

wu was some jumproping, rowing, lunges, pushups, light swings, pullups (just a couple...)

Helen w/ 35# db: 14:20

I'm pretty pleased as I did 9 pull-ups unbroken my first set! My PR before was 7! I'm the exclamation point queen today! see...? (hope the spam filter doesn't get me...)

Happy New Year, everyone! Love me some Crossfit, thanks coach and all for being so generous and supportive. Can't wait to meet the crew in Feb!

XOXOXO <3 from ATL <3

Comment #117 - Posted by: Shana A. in ATL 31/f/135 at December 31, 2007 8:20 AM


13:58 w/ 45lbs dumbells

How in the world are people posting these times after yesterday's brutal squat-fest? I could barely walk today. Is there a crossfit article that details the recommended stretching techniques?

Semper Gumby

Comment #118 - Posted by: Thomas at December 31, 2007 8:20 AM

Another treat ... workout with my husband!!

37/F/5'3"/125 (damn weight gain!)

Helen scaled - BrandX puppies
3 rounds
run 400 m
15 reps 25# DB swings
9 jumping pullups

Helen scaled - BrandX pack
3 rounds
run 400 m
21 reps 45# DB swings
12 jumping pullups

We then practiced front squats
I did 5X5, Neil did 5X10
45 65 75 80 85

I then practiced some handstands ... they're getting better!

Comment #119 - Posted by: Amy in Blacksburg at December 31, 2007 8:21 AM

thanks for a great year!
a year of firsts for me, and crossfit has helped me get through som bad days and good days... thanks for everything.
helen as rx'd 11:23

Comment #120 - Posted by: eamon at December 31, 2007 8:23 AM

w/ 50# DB for swings

Comment #121 - Posted by: b ring - crossfit richmond at December 31, 2007 8:26 AM

25/m/5'10"/150 lbs

as rx'd

11:59 w/ 55 lb. DB

All sets unbroken. Just need to go all out on the 400 m sprint to lower my time. But I love Helen.


Comment #122 - Posted by: Chris Holt at December 31, 2007 8:34 AM

Hi everyone, I'm fairly new to Crossfit. Justin (J Rock) introduced it to me in VA Beach. I've since moved to No. VA and am really motivated to keep it going in '08. I tell everyone I know about it (have even been accued of being in a cult :) The thing I love most is pushing through those barriers and doing more than I thought I was capable of. It's the type of growth that can be translated to all aspects of life.
Justin gave me an evil little marathon WOD yesterday that included KBS. It was my first time doing them and took it back too far at the top. Could feel it in the lower back immediately afterwards and today it's killing me. Just another lesson learned the hard way ;)
Looking forward to a year of positive changes. Happy New Year all!

Comment #123 - Posted by: Stephen C. at December 31, 2007 8:35 AM



Comment #124 - Posted by: Brutz at December 31, 2007 8:37 AM


15:24 (35-lb DB)

Comment #125 - Posted by: Pete - Decatur GA at December 31, 2007 8:39 AM


Helen this morning at the gym. This is the 5th time Helen and I have tangled. The FIRST time I've done all regular, kipping pullups. In the past I've had to use the gravitron or just did jumping pu's. So my time was the longest, but I'm still proud.

Also, forgot I used a 40#db in the past, and used 35# db today.

15:12 Ran around track - took time to run upstairs for the track then back down for the swings and pullups.

Welcome to all the new girls!

Comment #126 - Posted by: Wendy at December 31, 2007 8:43 AM


14:49 - 25# kettlebell; jump pull-ups


12:49 - 25# kettlebell (one-hand: 11-R; 10-L); barrel pull-ups

Comment #127 - Posted by: nutfam at December 31, 2007 8:45 AM

17:46.1 as rx'ed

Comment #128 - Posted by: Wiggy Da Poo (31m/229/71") at December 31, 2007 8:48 AM


Comment #129 - Posted by: Wiggy Da Poo (31m/229/71") at December 31, 2007 8:50 AM

justin 33/m/213 14:31

mike 33/m 14:31 <-- 1st time doing WOD; Way to go, Mikey!

Shibe, we have a 12 hour shift differential this month. Any chance you can meet us in the a.m.?

Comment #130 - Posted by: Mosul Moose at December 31, 2007 8:59 AM

40y/o M
75'' 197#
HELEN as Rx'd 9:50

Thanks to Rainier CrossFit and Brian for the home gym offer. Best wishes to all in the upcoming year.

Comment #131 - Posted by: juanmurphy at December 31, 2007 9:01 AM

First WOD back from the flu... very disappointing.
Side note, New Years Resolution... start posting everyday, I always do the workouts but dont always post. Shame on me.

Comment #132 - Posted by: B.O.S.S. at December 31, 2007 9:03 AM

First Helen ever


Subbed 55# oly bar swing for kettlebell/dumbbell. (No, I didn't push it off my quads, either. Real free swings.)

Looked really easy on paper, but my running slowed way down towards the end there.

Comment #133 - Posted by: ash_29m/6'2/199 at December 31, 2007 9:06 AM

8:49 as Rx'ed. Pr by a lot.


Felt great, fast runs. Ready for New Years!

Comment #134 - Posted by: Leonid S. at December 31, 2007 9:06 AM

As Rx'd
1 - 2:39
2 - 3:05
3 - 3:16
TOTAL: 9:01
*New PR (woot!)
But felt horrible. Lack of sleep after getting home from the Colts game at 2:00 AM. Will go sub-9:00 next time.

And even though I haven't made it out there yet, I'll go ahead and second Joey's (post #4) Chaos Compound. From what I've heard it's brutal....Joey, Scott's going to get me out there eventually, not sure if I'm looking forward to it or not...ha-ha.

Comment #135 - Posted by: Brian at December 31, 2007 9:13 AM

As Rx'd
1 - 2:39
2 - 3:05
3 - 3:16
TOTAL: 9:01
-New PR (woot!)
But felt horrible. Lack of sleep after getting home from the Colts game at 2:00 AM. Will go sub-9:00 next time.

And even though I haven't made it out there yet, I'll go ahead and second Joey's (post #4) Chaos Compound. From what I've heard it's brutal....Joey, Scott's going to get me out there eventually, not sure if I'm looking forward to it or not...ha-ha.

Comment #136 - Posted by: Brian at December 31, 2007 9:13 AM

Bwt: 134

As Rx'd


Comment #137 - Posted by: Speal at December 31, 2007 9:14 AM

35# dumbbell swings vice 55. 17:09
Happy New Years all!

Comment #138 - Posted by: aegean at December 31, 2007 9:19 AM

I did it in 12:43, but I had to replace the pull ups with push ups. I did 15 pushups. For the bumbbell swing I used 30lbs.

I had set up for doing pullups with the bench to do jump pull ups, Then when I went to go grab the dumbbell, some guy moved everything out of his way. Man people can be rude. Its great that people are doing the whole new years resolution thing to get fit, but it makes it so hard to get your workout in. So I did it all at the treadmill I was using so I wouldnt have that taken from me either since there is no running track at the gym im using. I cant wait to go back home where I have access to a track and there is more than one chin up bar, and there is gym addicate.

Comment #139 - Posted by: Elspeth at December 31, 2007 9:20 AM

at the risk of being a smart@55....
you can run, do pullups, run then pullups, not to mention every other bodyweight exercise...did you say on post??? then I am assuming that there is a place to climb ropes.

The WODs can be easily replicated with no was easy (all you had to do was find something that weighs something to replicate KB swings. If tomorrow is a strength day try a HSPU WOD, pull the spare tire out of your car and clean it...fill your sea-bag with sand and jerk. Or just abuse yourself with a fast 10k

good luck and Happy New Year

Comment #140 - Posted by: JuanMurphy at December 31, 2007 9:21 AM



I used a 30 lb dumbell and did 15 pullups instead of the 12 to make up for the dumbell. I could only do 3 pullups at a time so did 5 mini sets each round.

Comment #141 - Posted by: Rajib at December 31, 2007 9:21 AM

well done speal!

Was shooting for sub 8:00 myself. Always am impressed by your numbers!


Comment #142 - Posted by: J roCk at December 31, 2007 9:23 AM

excellent work! Congrats on the gains

Comment #143 - Posted by: JuanMurphy at December 31, 2007 9:23 AM

Worked out at CFIowa today, thanks for the workout Tim and Angie!



Comment #144 - Posted by: Kfeldt at December 31, 2007 9:24 AM

15.5 minutes

Comment #145 - Posted by: Hale at December 31, 2007 9:25 AM

you know, ANYONE who attacks any of these WODs and finishes is impressive to me! CF is no child's play!


Comment #146 - Posted by: J roCk at December 31, 2007 9:25 AM


As Rx'd

Comment #147 - Posted by: DarraghOC at December 31, 2007 9:25 AM

Fat Old Marine

First time unbroken sets, but I am still slow.
As Rx'd

Comment #148 - Posted by: Brad at December 31, 2007 9:28 AM

thanks J!

Comment #149 - Posted by: Speal at December 31, 2007 9:30 AM

3 rounds: 17:49

Comment #150 - Posted by: Kris at December 31, 2007 9:31 AM

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

Compare to 071121
Three rounds for time:
Run 400 meters SUB Elliptical
55 pound dumbbell swing X 21 swings
12 Pull-ups


Comment #151 - Posted by: Louis Herrera Jr 48 70" 177 at December 31, 2007 9:39 AM

5k 21:09
21:00 is pr
tough conditions today, last 5k was in august.
sub 20 goal in next 6 months.

Comment #152 - Posted by: Josh L at December 31, 2007 9:41 AM

28:32, Bleh....:(

Comment #153 - Posted by: Dirtpuppy at December 31, 2007 9:45 AM

F 48 64" 150


Three rounds for time:
Run 400 meters
12KG Kettlebell X 21 swings
12 Pull-ups SUB Elastic band pull-ups


Comment #154 - Posted by: DAH at December 31, 2007 9:45 AM


Comment #155 - Posted by: Cameron at December 31, 2007 9:52 AM

M 38, 6'2", 255

55# DB SWINGS x 21



Comment #156 - Posted by: GFDBUBBA at December 31, 2007 9:52 AM

WU .5 mi on treadmill
55# db KB swings

Comment #157 - Posted by: TJF at December 31, 2007 9:55 AM

i lliked this on 21:03

Comment #158 - Posted by: apodbilski at December 31, 2007 9:56 AM

i liked this on 21:03

Comment #159 - Posted by: apodbilski at December 31, 2007 9:56 AM



Accidentally used a 45 lb kb. Don't ask. This is my first Helen.

Comment #160 - Posted by: shane at December 31, 2007 10:00 AM

I know being more fit doesn't necessarily mean being more muscular or big but I was hoping I would see some improvement in my body. I am 20/m/6'2 and only 160 so I look fit but very slim. I want to look more muscular but since I started a week ago I feel more fit but I think I'm losing a lot of calories and its showing I'm looking like bruce lee but without the muscles just very tight but no definition. My diet consists mostly of oatmeal, cereals, pasta, fruits, greens (sometimes) and meats here and there but is there anything I should be eating more or less of. Help greatly appreciated.

Comment #161 - Posted by: Rajib at December 31, 2007 10:03 AM

As rx'd:


Awesome. A personal record by a minute and forty seconds.

Comment #162 - Posted by: Kieran_21/M/165/5'11" at December 31, 2007 10:04 AM


As rx'd 15:37. Crowded gym added to this time but damn, I've done way better. Got work to do.

Comment #163 - Posted by: Chuckee at December 31, 2007 10:10 AM

Wait, you seriously need a crossfit stretching seminar? Holy smokes. Someone's a little bit blinded by they hype.

Comment #164 - Posted by: Rob at December 31, 2007 10:12 AM

as rx'd 11:12

Comment #165 - Posted by: mhollis at December 31, 2007 10:12 AM


400m run on treadmill (6.8mph)
25# dumbell swings
12 assissted PU (70#)


Well, I beat my last time and I am down from 90# to 70# on the gravitron machine. The gym was SO crowded today. I had to use different treadmills everytime I went back and my last set of PU someone was on the machine so I did jumping negatives. Ugh! Dang globo gyms.

My New Year resoulution: to be able to do a real pull up by February!?

Happy New Year's eve everyone!

p.s. I just wanted to say thanks J.Rock and those who are always being so positive and encouraging to everyone.


Comment #166 - Posted by: Gnat at December 31, 2007 10:14 AM

33M / 189# / WOD #229 / CFT 845

Pre: Burgener WU, then 3 front squats + 3 jerks @ 45, 95, 135, 155, 175, 185, then 5 front squats x 5 @ 165

WOD: Helen as Rx'd in 11:55 (about 1min off my PR)

I can't wait for my cheat pizza tonight. Happy New Year!

Comment #167 - Posted by: wilson at December 31, 2007 10:18 AM

1 mile run

WOD as rx'd @ ~14 mins, little disappointed.

1 mile run

Comment #168 - Posted by: Julian_22m/6'0/185 at December 31, 2007 10:19 AM

No Helen for me today...I just moved house the week before Christmas, and have no pullup bar here yet. I want to improve my time to the extent that I would rather wait until I have a better setup. Instead, I'll make up Badger...

Happy New Year to all! It's been a great year on CF, and I can only imagine the progress we'll all make in the next year.

Comment #169 - Posted by: Sarah at December 31, 2007 10:21 AM

#61 & #79 - Don't forget to use the "Rx" or "Non-Rx" or "All" category on for the standings. There's a big difference in standings when you look at Rx only.

Didn't even come close to a sub 9:30... a bit chilly this morning (35 degrees) and my shoulders are still sore as heck from a nagging injury 6 weeks ago. But, not bad nonetheless.

11:25 Rx'd

Comment #170 - Posted by: Jilly G - BTB CF 29/113/5'3 at December 31, 2007 10:22 AM

M 37 6"2 180
Did 1:30 highstep jump rope for 400m run
55lb dumbbell for swings
12 pull-ups

Comment #171 - Posted by: JDale at December 31, 2007 10:25 AM

Happy New Year's Eve everyone!
Here's what I've been up to:
Friday: 10 Rounds
20 double unders - all double unders unbroken except for 3rd set was 3/17
10 ball slams - 20# ball
10 Box jumps - 21 in box
Saturday: 5 Rounds
50 squats
30 back ext
30 sit ups
Sunday: 30 Clean and Jerk - 65# in 8.05
plus 3 sets of 15 KBS - 35lb and 50 sit ups
Today: 100 Burpee / box jump / jumping pull ups
29.16 - ouch!
Can't wait to see what to see what 2008 brings...
Thank you Crossfit!
Oh yeah, I got my Lululemons for Christmas and LOVE THEM - they'll be the reason for some new PR's in 2008 I'm sure.

Comment #172 - Posted by: Booch 28 / F / 140 at December 31, 2007 10:26 AM

#119 Stephen: Good to see you post. I'll be looking for you & expecting great things from you. Keep in touch, tough guy.

Nadia: Thought about you for a day, and wanted to reach out.

It seems like you are just tired inside & out. Smart on the massage effort. Do it more. Pamper Queen Nadia for a week. Take a 7 day break. It's hard to just sit still & takes discipline to be quiet. You are someone I respect & look up to. I am encouraged by your power. Nay prowess. Just rest, relax, be still & you'll come back ferocious again.

Oh, and give the bottle a rest. Yeah, I know, coming from me... a lady who likes to poison herself on Saturdays with champagne, martinis & chardonnay & then wonder why she's at half speed on Sunday morning workouts... but, give Dionysus & Bacchus a rest for awhile. They'll still be there when you get strong again.

Zone. You know it. There is no way around it. In the words of Coach, "If you want to be a Ferrari, you can't piss in the tank." Organic, paleo, low glycemic zone. No other food will do. Sugar is of the devil.

Go to bed. You can't sleep for just 5 to 7 hours. We're doing brutal stuff here. Sleep 8 to 10 every night. Disciplined behavior. What Would Nicole Do?

And, I am also aware of your manstuff. Nothing quite elates or smarts like a romance. Sorry you took the ride down this year, but hang in there, sister. You are beautiful. No disputing that obvious fact: you are beautiful. Half of everyone is a man. Life is abundant. There will be more. They come & go & there's always more. Oh, lots & lots more. Tall ones. Strong ones. Ones with intelligent eyes & devilish hearts. Life is bountiful. Get yourself centered again & you'll be ready to take the vertical leap up back up to Mt. Olympus soon enough. Just stay in the game, and the delight & fun will present itself quickly. The Alpha Male Lions are looking for you just as much as you're wanting to bump up against them.

Yeah, the imploding rapid deceleration syndrome when the love ride crashes tends to mess up your feng shui. But, that never lasts long unless you make it a habit to take your pain out & play with it. And, fun is ahead. Bewitching, intoxicating manfun is ahead. Who wouldn't want to be with you, if he's lucky enough? Smart, beautiful and a ferrai for a body. Know your value, command your price.

Happiness to all of my X-Fit brothers & sisters in the new year. My wish for 2008 is no more new hero workouts. And, the MFG muscle up that still eludes me.

Off to do Helen. As I am forced to use a lame treadmill, i shall not break the 8 min plane & won't bother to post the time. I'm stuck at 9 min until i can get a faster treadmill or i get my struggle on at a high school track.

Semper CrossFit

Comment #173 - Posted by: Spider Chick at December 31, 2007 10:31 AM

Helen- 8:49 as Rx'd

My wife did it in 11:59 with some substitutions...
and my 8 y/o daughter did it in 15:43 running 400m, 21 x 5# KB swings, and 12 jumping pull ups.

Comment #174 - Posted by: MarcusG at December 31, 2007 10:31 AM

37m 185
subbed 1pood kb (my only one)
10:40 no my best
need to break 10!

Comment #175 - Posted by: dmic at December 31, 2007 10:34 AM

As rx'd 11:02 (pr)

(PR used to be 11:30)

Comment #176 - Posted by: Simon 170/m/31 at December 31, 2007 10:37 AM


Comment #177 - Posted by: GDJ at December 31, 2007 10:38 AM

Too snowy outside

AMRAP 20 min

20 double under
6 kbs 2 pood
10 pull-up

11 rounds, doubles killed me today

Comment #178 - Posted by: dan colson at December 31, 2007 10:41 AM

this is probably the most comprehensive site I have seen in terms of flexibility exercises.

Comment #179 - Posted by: jp_crilla at December 31, 2007 10:41 AM

Am I the only one hesitent about having to create a member account just to look at a store's wares/prices? Is the info used for mailing lists or what? And from anyone who has registered, are the prices any better than other places? I've gone to the garagegymstore site several times but just seem to have a problem with the concept: It would be like walking into walmart and having the greeter say you can't even come in unless you give them your personal info.

And for those about to respond with "then don't register!", I won't, so don't bother. I'm just curious about other opinions about it while I weigh my own.

Comment #180 - Posted by: Duncan at December 31, 2007 10:41 AM

20:50 - only used 20 lbs to work on form and protect a soar back.

Comment #181 - Posted by: jimi at December 31, 2007 10:45 AM


Sub 2 pood kettlebell.
Running outside in sub-zero painfull..


Comment #182 - Posted by: Rune - Norway at December 31, 2007 10:47 AM

9:45 as rx'd- harnessed myself to my 2 dogs and RAN around the local high school track for the 400's they make for great training partners. Happy New Year everyone

Comment #183 - Posted by: jodi colbert at December 31, 2007 10:48 AM


12:59 subbed 60 lb dumbbell

It was a PR, 46 seconds better than last time with same 60 lb. dumbbell sub. Nice to end the year with a PR.

Comment #184 - Posted by: Corey at December 31, 2007 10:50 AM

say NO to treadmills. You are never "forced" to use a treadmill. That's your mind messing with you and saying" it's ok to let the sidewalk, trail, middle of 95 move for you today. You probably can't handle running outside, let alone map out a proper distance of 400m" Erase that thought and get you ass on some real dirt and rock. You, of all people spiderchick, know that's what you are really "forced" to do.
HAPPY NEW YEAR to all from glorious Washington, D.C.

Comment #185 - Posted by: redvikking1 at December 31, 2007 10:50 AM


cfwu x 3 burgener wu x 3

"Helen" as rx'd except 50# db


Last Helen 10/15 was 15:36 with 35# db, 2:45 time improvement and +15# on the weight!

post: weighted situps and back ext. 3x10 35#

Comment #186 - Posted by: hiflyer51 at December 31, 2007 10:51 AM

#119 Stephen "SC pebble" C.

Hell yeah! Welcome aboard my brother! Bout time you got your post up! Couldn't be happoier to see you, and couldn't be happier to know you learned another lesson th ehard way! Love it! Hey, join the club,ya animal!

#167 Spider Chick-ay-chick-ay chicklet
Oh how I love your posts! I truely do! Great stuff, as always!

#160 Gnat
Cheers! Just stay with it! Sweat, bleed, cry, swear, scream , moan, whine, puke, passout and continue on....but don't ever quit! Keep it up!

Hey, once again, everyone, great job at attacking Helen. I like Helen...she has this thing about submission though! Oh well, maybe that is what I love about her!
"Say my name B$#@%!"

doG, I love those Crossfit girls!!

A safe and happy new year to all. Posts to resume menjana!


~Train Hard and Push Through "IT"!~

Comment #187 - Posted by: J roCk at December 31, 2007 10:52 AM

Thanks for that, SpiderChick. I will keep telling myself I'm a Ferrari when I'm hungry on the Zone or turning down another cocktail tonight.

PS- LOVED the WOD. Now I feel fast.


Comment #188 - Posted by: KCS at December 31, 2007 10:52 AM

My first ever WOD today... with a time of 19:26-ish (I was a little tired, and don't remember the seconds exactly). A little scaled back with the 1pd KB and my pullups were anything but continuous, but I DID THEM ALL, DANGIT!!!!!

I think I'm hooked. A big thanks to CF Clarksville!

Comment #189 - Posted by: ME at December 31, 2007 10:53 AM

Subbed 35lb dumbbell, jump pull-ups from cooler. 21:39 total time - Krumdog

Comment #190 - Posted by: Krumdog at December 31, 2007 10:56 AM


as rx'd: 8:36 (pr)

Comment #191 - Posted by: Ben CFC at December 31, 2007 10:57 AM

As Rx'd (55 lb db)
9:02 pr

I can't imagine going much faster. I only had to walk 10m from the door to the weight area and I didn't delay at all or break sets.

Happy New Year everyone!

Comment #192 - Posted by: JPW at December 31, 2007 10:58 AM


3 sets of: 3 OHS, 3 pressing sn balance, 3 heaving sn balance, 3 sn balance 75#

subbed 500 row and 35# db

Row splits
1:40.6 343w power ratio 2.08 (PR)
1:59.6 205w power ratio 1.24
1:57.8 214w power ratio 1.30

Comment #193 - Posted by: epicurius at December 31, 2007 10:59 AM

11:30 treadmill, 55lb dumbell

I am always amazed by the athletes on this website. The sub 10 minute times. Just when I think I have pushed myself to my limit, I realize I can push harder.

I have been atempting to use the POSE method I really like it. Economy of motion!

Comment #194 - Posted by: botdoy at December 31, 2007 10:59 AM

16:04 first round 3:45,first run 1:27, went out fast and burned out early

Comment #195 - Posted by: ccraft at December 31, 2007 11:02 AM


19:33, which sucks asrse!!!!! Used DB as no KBs here and jumping/kipping pull ups.

Looking forward to the annual 5mile run in the morning to start of the new year, followed by whatever CF has for me in the afternoon!

Comment #196 - Posted by: twister2004 at December 31, 2007 11:04 AM


4th day on the Zone diet. Rested yesterday as the Holidays messed with my WOD schedule. I can't remember having this much energy in the gym in a while. Zone? I would like to think so. I'm trying to see 189's been a while.

WOD - Had to hit the treadmill for the runs. 55lb dumbell swing.

12:09 (pr)

Happy New Year everyone!

Comment #197 - Posted by: Rob F at December 31, 2007 11:06 AM

30# Kettlebell
Ran around my complex


Comment #198 - Posted by: liv4tris at December 31, 2007 11:08 AM

Helen as Rx'd
(didn't meet Pukie, but his lil' brother Belchie came a-calling twice)

Comment #199 - Posted by: Wade Smith 47_m_181 at December 31, 2007 11:10 AM

Helen. Oh Helen. I first saw you when I first heard of CrossFit. You seemed like such a nice girl. Such a basic, easy workout.

Remember when we first met way back in August before I moved here to Cali? You were my first CFWOD but you did not treat me very well. You mocked my bodyfat on the pullups and chuckled at the amount of assistance on the Gravitron. You smirked at me when I used a 20lb dumbell for the swings. Finally, you laughed as I almost yacked on the run.

That was a great first date! If I recall, my time was close to 19 minutes.

Things are different now though. Thanks to seeing the other girls,the numbered WODs, watching my diet and consistent effort, I've dropped over 20 lbs since that day in August and am a different person than I was then. I'm ready for you this time.

Thing is, you're I know you're still going to kick my a$$, but that's what I love about you. I'll bring it, you'll bring it and we'll see what happens.



Comment #200 - Posted by: JimmyJames91 at December 31, 2007 11:13 AM

Jeff @ home
Runs outside
53# CF style KBS
All sets unbroken.

Comment #201 - Posted by: Jeff and Charity at December 31, 2007 11:13 AM

41yom 5'11" 203#
as rxed 14:37
legs still sore from helen
this one's for my sos

Comment #202 - Posted by: jrt at December 31, 2007 11:14 AM

as rxd 10:10

Comment #203 - Posted by: jpratt at December 31, 2007 11:16 AM

#76 Gina,

Thanks for the advice!

Comment #204 - Posted by: Steve at December 31, 2007 11:18 AM is pretty sweet. Just found the solution to sifting through all the comments to see the scores.

Comment #205 - Posted by: Laurent at December 31, 2007 11:24 AM

Scaled to 45lbs db, 400's on treadmill.


2 mins. longer than last time--came out of the gate too fast. Next time set the pace at 7.5 instead of 8.3.

At the Miramonte, Indian Wells, CA.

Comment #206 - Posted by: mas at December 31, 2007 11:27 AM



35 lb. Dumbell, last two rounds had broken sets for swings and pullups.

2:30 better than my last time!

Comment #207 - Posted by: Old_Guy at December 31, 2007 11:32 AM


with 55# DB swings

Over 2 minutes faster than last time but can't claim a PR. Only ran 312m runs this time due to a measuring error. Dummy.

Comment #208 - Posted by: PG at December 31, 2007 11:35 AM


I reached my goals of doing every Crossfit workout for the year excluding the scheduled 12 week breaks. I did need to use rest days as makeup days and even do couple double workouts (like today). A total of 254 Crossfit workouts.

Comment #209 - Posted by: jc at December 31, 2007 11:37 AM

I'm just starting out and i was wondering how much these workouts have helped your vertical leaps? i play alot of b-ball and like the workouts but they haven't helped my hops, have any of you doing these workouts for a while seen a improvement?

Comment #210 - Posted by: JohnnyJay at December 31, 2007 11:38 AM

I'm just starting out and i was wondering how much these workouts have helped your vertical leaps? i play alot of b-ball and like the workouts but they haven't helped my hops, have any of you doing these workouts for a while seen a improvement?

Comment #211 - Posted by: JohnnyJay at December 31, 2007 11:38 AM


Comment #212 - Posted by: x66F at December 31, 2007 11:38 AM

As rx'd, 13:51

Comment #213 - Posted by: mbalanda at December 31, 2007 11:39 AM

amrap 20 min:
20 du's
6 kb swing 1 1/2 pood
10 pull ups
10 rds. +28
That was tough... I liked it!

Comment #214 - Posted by: Sue Ady at December 31, 2007 11:41 AM

I've been reading this board and following the WOD for 2 months, but this is my first post. Love the site, especially the instructional videos. (It motivated me to join the local crossfit affiliate club in early Dec.)

Thank you to all who make this possible!

As a side note, I did Helen (as Rx'd)in 17min on Nov21. Today the same workout in 10min34sec. I'm a bit shocked by the improvement.

Comment #215 - Posted by: Pmor at December 31, 2007 11:41 AM

44 yom and 279.5#'s

subbed 90 minutes of High School wrestling practice with #1 son. I now have 2 black eyes and a wrenched neck but some wonderful memories.

Ibuprofen is now in play.

Comment #216 - Posted by: Kegger at December 31, 2007 11:42 AM

First day of crossfit. Wow!!! I thought I was in pretty good shape average 7 minute mile for 4 miles, work out at the gym on a regular basis, etc, etc, etc.... Crossfit wins round one. I stopped looking at the time after the 400 meter run in round 2. I have a feeling this is the begining of a beautiful relationship. Crossfit here I come!!!

Comment #217 - Posted by: steve at December 31, 2007 11:53 AM

My CrossFit cherry is officially popped!! And it hurt! Today was my first workout. I was turned on to the site by a friend.

I only used a 40# bumbbell, I could only do 6 reps/set of pullups. It took me 17:36. Not great, but for my first time I'll take it.

I was at sea level for a few weeks and now being back at 6000 ft my lungs are burning!

I was going to start yesterday but don't have access to a row machine, whats a good replacement?

Comment #218 - Posted by: John Roman at December 31, 2007 11:56 AM

I could've done better if I had run on the track. I thought about buying a 35 lb. DB just so I could do it outside. I run so much faster if I'm not on the stinkin' treadmill.

Anyway, I did improve by over 2 minutes. Pullups and swings are getting better all the time...


Comment #219 - Posted by: theresa at December 31, 2007 11:57 AM

Sandy 10'52
Darlene 12'04

Comment #220 - Posted by: Sandy at December 31, 2007 11:57 AM

First time with an actual 1.5pood kb vs dumbbell

Thought that I would knock a little time off, o well. Still a good time would like to knock a minute off of this one, figure I should force the kb down in the swing a little harder to speed the process.

Comment #221 - Posted by: Angelo 37/250/xfit feb '07 at December 31, 2007 12:02 PM



11:06 my forearms are done

Comment #222 - Posted by: AshleyWheat at December 31, 2007 12:06 PM


Helen as Rxd

25 seconds slower than October

Happy New Year, everybody
I will be in the mountains for the rest of the week, cuz a guy has to ski.

Comment #223 - Posted by: bckcntryskr at December 31, 2007 12:09 PM

CFWU x3(1/2PU's)

DJ :11::39

Sara :22::34 (1 Pood)

1st WOD as Rx'd after a month layed up w/a spasmed back. Wanted to get sub :10, but after the 1st rd, I knew that wasn't going to happen. Sara kicked ass by pushing through a long lay off as well. Very impressive the way you fought through the pain!

Get some, GO again!

Comment #224 - Posted by: DJ at December 31, 2007 12:18 PM

11:40 as rx'ed (55lbs DB)
Swings unbroken, pullups pretty lame at the end.

12:36 last time.

Comment #225 - Posted by: Rory at December 31, 2007 12:29 PM

No Helen today and I'm a day behind on the cycle anyways...

I did 389 SDHP's (at 45lbs) as a little experiment on myself on Sat.'s harder than a regular rowing 5k...although I knew that before I started.

Anyways, can't walk very well and lower back hurts pretty bad...but it's a satisfying feeling too hahaha

Hopefully will get back to working out tomorrow or the next day...

Happy New Year's everyone!!!

Comment #226 - Posted by: Leah at December 31, 2007 12:29 PM

As Rx'd 55 Db swings.

Happy New Year Cross Fit!!!

Comment #227 - Posted by: Damon at December 31, 2007 12:31 PM

Subbed 2 min skipping rope for the run, and used a 60# kb (which is what I had with me at the gym). 13:07 (last Helen, which was one of my first CrossFit WODs, was 19:14 with the same subs. Not too bad an improvement!)

Any comments on the rope vs. run? I know the FAQs say to do the same amount of time that it would take to do the run, but my run slows down the 2nd and 3rd time. I can get about 1:45 my first 400 meters, but by the third I'm struggling to get 2:30. Maybe I should go by number of jumps rather than time?

Comment #228 - Posted by: Jonathan at December 31, 2007 12:31 PM

Oh, 38/M/220

Comment #229 - Posted by: Jonathan at December 31, 2007 12:32 PM

12:44 as rx'd... pull ups were on rings

Comment #230 - Posted by: sam p at December 31, 2007 12:34 PM

Bench Press

Helen as RX'd 10:50

Comment #231 - Posted by: JeremyNYC/30/180 at December 31, 2007 12:39 PM


As Rx'd + 20lb Vest


Comment #232 - Posted by: N8CR303 at December 31, 2007 12:43 PM

12:32 as rx'd... my worst effort =[ Too much turkey and leftovers?

Comment #233 - Posted by: choi at December 31, 2007 12:44 PM

Discovered that I had pooched the rep/round sequence today in round 3. Added a 4th round as "corrective punishment". Used a 45lb plate for KB swing.

Time 18:57

Happy New Year!

Comment #234 - Posted by: Glenn at December 31, 2007 12:46 PM

35 yo/F/192/6'3"

Brand X pack workout
3 rounds
400 M treadmill
25# KBS 21 swings
subbed 12 JPU for pullups

Comment #235 - Posted by: val at December 31, 2007 12:49 PM


8:21 53#

Comment #236 - Posted by: austinb at December 31, 2007 12:51 PM

5'7 198LBS Just pure out of shapeness now

Place:Next to Division HQ

I did this and let me tell you something I think I actually died twice and am living in a sixth sense type world where I belive I am still here. This wod was powerful I feel it all over my body and I can tell that this is going to be a great Idea for a platoon PT event.

Comment #237 - Posted by: Bryant at December 31, 2007 12:58 PM

Tim: m32/185/5'11"

pre: Burgie, MU, GHD, GHR

wod: 10:29 as rx'ed (SO CLOSE TO SUB-10, argh!)

A little faster running and a little quicker transition and I'll finally get below 10 minutes...

Comment #238 - Posted by: Tim T at December 31, 2007 12:59 PM

Done, but time not noted.

Comment #239 - Posted by: pwoodruff at December 31, 2007 1:03 PM

Happy New Year from SW Asia! The clocks just rolled over here. Thanks to CrossFit for making my life better. I wish everyone a successful Crossfit '08.

Comment #240 - Posted by: Nick at December 31, 2007 1:05 PM

38 bw 190
pr 7:36

today 7:55


Comment #241 - Posted by: JackM at December 31, 2007 1:10 PM


12:01 (PR by 2:45!)

400s on treadmill. rest week worked wonders

Comment #242 - Posted by: esteban at December 31, 2007 1:12 PM

sub'd 55lb db for swings

Comment #243 - Posted by: JackM at December 31, 2007 1:13 PM


14:38 as rx'd

Big Improvement over my first feeble attempt.

Happy New Year to you all!

Comment #244 - Posted by: JimmyJames91 at December 31, 2007 1:14 PM

10:45 . A few seconds slower then last time. Only had the treadmill at 7.5, last time at 9.0.

Comment #245 - Posted by: jef at December 31, 2007 1:16 PM

M/22/150 cfwux3

DB swings, 13:21 as rx'd. Bleh, getting slow this holiday season.

Comment #246 - Posted by: Y. Zhou at December 31, 2007 1:18 PM

wod as RX


Comment #247 - Posted by: dan at December 31, 2007 1:19 PM


Sub 400m row for running; otherwise as rx'ed

14:54. First time for the workout and the kettlebell.

Kept pretty consistent on the rower at around 1:50-1:55/500m pace, but swings got broken down to sets of 7 after the first round, and pullups just collapsed. Still working on that kip...

Comment #248 - Posted by: justinrocks at December 31, 2007 1:21 PM

How in the world are people getting sub-10 min on this?!?!


As RX'ed


I ran 6.5 miles this morning as well in 49:50. Not a good idea! My knees are killing me now.


Comment #249 - Posted by: Mike at December 31, 2007 1:22 PM

Holy cow, I just realized it was only supposed to be three rounds... My wife and I did 5. No wonder my time sucked!! The wife will kill me if I tell her I had her do two extra rounds. :P


Comment #250 - Posted by: Mike at December 31, 2007 1:26 PM








Comment #251 - Posted by: ROBERT SUTHERLAND at December 31, 2007 1:27 PM


Runs on treadmill
25 lb dumbell swings
jumping pull-ups

Time - 13:30

AllisonNYC: on the subject of stretching - just do it. Stretch after every workout. I usually stretch everything with more emphasis on stretching the muscles that were heavily used in the WOD. It doesn't take long (10-15 min) but really helps.

Comment #252 - Posted by: Genvieve at December 31, 2007 1:27 PM

JonnyJay #203

Welcome! I am not sure how much CF helped AFT...but he can certainly jump...

Comment #253 - Posted by: murph at December 31, 2007 1:30 PM


Last time 11:46

Today: 10:43

Next time: Sub 10:00

Comment #254 - Posted by: Travis from Reno at December 31, 2007 1:32 PM


Time: 22:57
had to switch to 45lb dumbbells after 15 swings left and 7 swings right. lost time changing out weights and using treadmill. (1)setting 10 (2) setting 9 (3) setting 8

need more instrution doing swing I think I used more hip and momentum than shoulder or is that about right?

Comment #255 - Posted by: Sylance at December 31, 2007 1:32 PM

oooh I just had to post this. The lovely CF groupies at CrossFit Seattle had a ton of fun this morning at 9 am.


4 rounds:
400 m run
25 squats (48 kg for men, 32 kg women)
25 v-ups
25 jumping pull-ups
25 push-ups

and then 8 burpees to top it off at the very end. HAPPY NEW YEAR!

Comment #256 - Posted by: Rachel at December 31, 2007 1:37 PM

oooh I just had to post this. The lovely CF groupies at CrossFit Seattle had a ton of fun this morning at 9 am.


4 rounds:
400 m run
25 squats (48 kg for men, 32 kg women)
25 v-ups
25 jumping pull-ups
25 push-ups

and then 8 burpees to top it off at the very end. HAPPY NEW YEAR!

Comment #257 - Posted by: Rachel at December 31, 2007 1:38 PM


Sub'd 26#KB and used Woody assistance band (blue)

Did 10 strict pull-ups + negative to build up strenght so one day I can do kipping pull-ups. My New Year resolution is to be able to do five pull-ups without stopping---I know, pretty rediculous.

Happy New Year Crossfitters!

Comment #258 - Posted by: Kim Phan at December 31, 2007 1:39 PM

RE: #239 Mike

wow I thought 3 rounds was tough (at full capacity)...can't imagine doing an additional 2 more...think I would come face to face with Uncle Pukie (trying my best to avoid him this New Years Eve too!!). But good effort Mike to you and yours.

Spider Chick-
Enjoy your posts. Crafty with the words!

Have fun but be careful tonight. Don't drink and drive. It's not worth it.

Happy New Years!


Comment #259 - Posted by: Steve Liberati - Steve's Club at December 31, 2007 1:41 PM


9:41 as rx'd

Comment #260 - Posted by: DW at December 31, 2007 1:41 PM

46 / 171

as rx'd 11:46 PR by 1:03.

I find it hard to believe after yesterdays squat / row combo plus bes, go figure

My twin 13 y/o boys times using an 8kg KB: Ian 12:40, Jack 13:14

Comment #261 - Posted by: tom perry at December 31, 2007 1:43 PM


8:13 Rx'd

Comment #262 - Posted by: Raz at December 31, 2007 1:44 PM

as required using treadmill (-20C outside)

Comment #263 - Posted by: T Shank at December 31, 2007 1:44 PM

15:40 (w/ jumping pull-ups)

Comment #264 - Posted by: S. Fogle at December 31, 2007 1:49 PM

Helen as rx'd

Nate: 13:26 (second time for this WOD. PR by about 5 minutes)

Thera: 14:00 (second time for this WOD. PR by just over 2 minutes)

I pulled a callous off doing Barbara the other day. Any ideas on how to keep them down so I don't end up with a bunch more torn off?

Comment #265 - Posted by: Nate Storm at December 31, 2007 1:53 PM

as rx'd treadmill 1.5 incline, 8:05, 8:19 last time on treadmill, 8:34 on OPT 400m loop
Happy New Year!

Comment #266 - Posted by: Rob Corson at December 31, 2007 1:54 PM

It's been about a year (50 weeks) since I started Crossfit. I've made gains in my physical fitness that I never thought possible and they continue to grow. However, I'm not good with words so all I can offer is a simple Thank You.

Thank You to to the coaches and community for constantly being there as a source of support and admiration. This year would have been a hell of a lot of less fun without everyone. Looking forward to another great year and even more PRs


Comment #267 - Posted by: Robzilla at December 31, 2007 1:55 PM

Pre: 1k row, cfwu, kb juggling.

"Helen" as rx'd: 10:30.

First time with KB and it worked the forearms more then the DB. New PR by 52 secs.

Post: cool down easy row.

Comment #268 - Posted by: Joel B. at December 31, 2007 1:56 PM


as rx'd


Comment #269 - Posted by: MWade at December 31, 2007 2:01 PM

First completed WOD after my first week of learning the CrossFit method. Helen is a demanding mistress.


Used 55lb dumbell to sub for KB, had to use gravitron assist for sets 2 and 3 of pullups, but I'm proud that I managed to finish. My thanks to Clovis for his motivational words earlier today. I've never been so tired in my life.

Comment #270 - Posted by: Sabre at December 31, 2007 2:02 PM

did this in 13:18
runs on TM
swings w/ 55# DB

TM transition really slowed my time. After my workout I walked aroun the outside of the gym and it is `420 steps, so I will sub that from now on for 400m runs.


Comment #271 - Posted by: murph at December 31, 2007 2:02 PM


as rx'd

12:04 (PR)

Comment #272 - Posted by: ewhite at December 31, 2007 2:03 PM

As Rx'd

12:55.8 (1:24.2 slower than PR)

Comment #273 - Posted by: Boxer4_M/44/229/6'4" at December 31, 2007 2:06 PM

Brand X Pack:
Treadmill 9.0;8.0;7.0mph
35# DB
Jumping pullups
Quads feeling it.

Comment #274 - Posted by: EdG at December 31, 2007 2:06 PM

19:00 even.

The bottom had dropped out of her before I even began. The last 3 days have been the most work this lazy ass has done for a long time.

Only can get better.

33 yom
Avg HR 164

Comment #275 - Posted by: JPL at December 31, 2007 2:08 PM

Pull ups broken in set 2 and 3 10:15.

Comment #276 - Posted by: Neeraj at December 31, 2007 2:10 PM

As Rx'd
First ever Helen
First month of Crossfit

Comment #277 - Posted by: BG42 at December 31, 2007 2:10 PM

40/M/178...gained eight pounds over the holidays!

Subbed 45# DB (heaviest I have at home) for the KB.


Comment #278 - Posted by: d at December 31, 2007 2:11 PM


as Rx'd


Comment #279 - Posted by: Greg L at December 31, 2007 2:15 PM


As rx'ed: 9:05

Santa Cruz style swings
Swings and pulls unbroken
Runs on the mill at 1%
A sub 9 Helen is one of my 2008 goals.

Comment #280 - Posted by: sailorcrew at December 31, 2007 2:17 PM

as rx'd 12:32 had to sub a monster chunk of concrete for the kb.

Comment #281 - Posted by: thebluedog at December 31, 2007 2:18 PM

as rx'd 9:24

Comment #282 - Posted by: RonS at December 31, 2007 2:20 PM

new pb of 9:38 and finally sub 10
runs on treadmill at 1.0 incline
first 400m at 11 mph, second around 10-10.5 but the last was brutal and started at 7.5 to maybe 8.5
kb swings straight thru, chins fractioned
felt ill during last round and for quite a bit after.
post: L-sit practice

Comment #283 - Posted by: Intent at December 31, 2007 2:22 PM

28 yom, 180 lbs

9:58 as rx'd

Happy New Year everyone!

Comment #284 - Posted by: Jeff Weltmer at December 31, 2007 2:22 PM

pb by over 2 minutes
sub'd 1 pood kettlebell
ran at 9.5 for first 2 runs, had to slow it down on 3rd round, swings unbroken for first 2 rounds also

Comment #285 - Posted by: OPT Mommy at December 31, 2007 2:24 PM

14:00. Much better than last time. Long distance from pull up bar to treadmill, and treadmills take a long time to get up to speed. Happy with this time but forsure I can knock a couple of minutes off it. Next time!

Comment #286 - Posted by: Smithy m/47/165/70" at December 31, 2007 2:25 PM

subbed 500m row for run due to icey sidewalks

first time with row and it was alot slower.


almost 2 min slower

Comment #287 - Posted by: ut steve at December 31, 2007 2:27 PM

Amundson wu
WOD 55lb db, L-pullups, indoor 100m track (upstairs) 13:42

Comment #288 - Posted by: FortCollinsMichael at December 31, 2007 2:28 PM


I'm getting closer to an Rx'd Helen. Runs at 11-11-10.5 on treadmill, 55# DB for swings, 18 kipping pull-ups and 18 jumping. It would have been faster but my globogym was packed, so I had a long way to travel between swings and the nearest open pull-up bar. Last time was 16:16 at 10 on a treadmill with a 35# DB and mostly jumping pull-ups. I'll take it.

Comment #289 - Posted by: havoc_30/m/6'/178 at December 31, 2007 2:28 PM

it's been a great year of crossfit and a great way to end the year with a sub 9 pr! i'm all smiles.

as rx'd: 8:49 (old pr was 9:41)

the pose running really helps. just as fast but i conserve so much more energy. i can probably run a little faster next time.

happy new year everyone! be careless and takes lots of chances! :)

Comment #290 - Posted by: ken c at December 31, 2007 2:30 PM


First post in several weeks.

As rx'd 14:29

I did this workout with my 10 year old son, (his dumbbell weight was reduced and we subbed his pullups) he struggled most with the runs and we walked when he needed to. Not even close to PR but an excellent way to close out the year.

Comment #291 - Posted by: Rick Cantu at December 31, 2007 2:31 PM

15:00 as rx'd

Comment #292 - Posted by: Redding Mark S. at December 31, 2007 2:39 PM

Has anyone ordered anything from The Garage Gym Store (the people doing the competition)? I'm looking at their "Men's CrossFit Discount Weightlifting Bar", and it looks like they've taken the Iron Woody description of the Pendlay bar almost verbatim (subbing in "Crossfit Bar" for "Pendlay" where appropriate).

If this is as good as advertised, it's a REALLY good bar for the money - I'm just a little wary of stuff that seems too good to be true.

Anyone? Buehler?

Comment #293 - Posted by: Jonathan at December 31, 2007 2:39 PM

6 minute kb jerk set at work

Helen: 9:34 with stair and parking garage runs, 52# overhead kb swings (definitely overhead for all but the first rep of each round) and kipping pullups. The run was as close to 400 meters as I could measure: run length of hallway to stairs, run down stairs, run full garage circuit twice, run back up stairs and hallway to apartment.

6 minute kb snatch set

Comment #294 - Posted by: Kelly Moore at December 31, 2007 2:43 PM


2 pood Helen. Time = 11:35
34F and breezy

Comment #295 - Posted by: Brian V at December 31, 2007 2:51 PM


as rx'd

9:46 PR

all forms

Comment #296 - Posted by: trtwarrior at December 31, 2007 2:54 PM


Comment #297 - Posted by: Mike P at December 31, 2007 2:56 PM

Helen in 11:59, 96 second PR.

Jonathan #280, I'm happy with the bumper plates I just got for Christmas from them.

Comment #298 - Posted by: Denver Sheepdog M/5'9/166#/CFT=865 at December 31, 2007 2:57 PM

12:12. That would be a good time, except for the fact I forgot to hit the timer before the first run.

Comment #299 - Posted by: Neil in Lakeland, Florida at December 31, 2007 3:00 PM

29yo M 165lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips, 5 HSPU w/feet on rack per round. 20lb dumbbell swing x 10, jog 750M, stretch.

Three rounds for time:
Run 400 meters
16kg Kettlebell X 21 swings
12 Pull-ups
Time: 13:37
Road icy. Foam roll after.

Compared to 071015: 11:48 with 45lb dumbbell combo (30lb and 15lb held together perpendicular).
This was my first WOD using my new 16kg kettlebell. It seemed harder to swing compared to more weight in dumbbells, maybe due to hanging lower?

Comment #300 - Posted by: Sesoku at December 31, 2007 3:02 PM

Anthony (M/29/170)

250 jump ropes instead of 400m run: 13:38 (4 minutes slower than PR)

Absolutely horrible. Couldn't jump rope to save my life and it killed my time. Pissed me off.

Comment #301 - Posted by: Anthony Bainbridge - CrossFit Fredericton at December 31, 2007 3:02 PM

27m 200# 73in
:9::35 as rxd
runs on a treadmill
pr for me

Comment #302 - Posted by: BONE at December 31, 2007 3:04 PM

I use a pedicure tool that is used to shave off calluses on your feet to shave the calluses on my hand. You have to be careful not to shave too much off or you'll end up hurting yourself. It works well for me, and the flatter the calluses, the less likelihood that they will tear. I've only had one tear, and I've been doing CF for about 18 months.

Comment #303 - Posted by: theresa at December 31, 2007 3:09 PM


Helen as RXed: 8:26.

My mom tried it too, she won't let me post her time (17:58). HA

Comment #304 - Posted by: EricBrandom at December 31, 2007 3:16 PM

10:34 as Rx'ed. Been doing Crossfit WOD for 2 months, first post. PR over Nov21 by 7min..

Comment #305 - Posted by: Pmor at December 31, 2007 3:17 PM

only had a 50lb dumbell. 12:15 age 29 weight 185

Comment #306 - Posted by: cody at December 31, 2007 3:23 PM

As rx'd: 12:50

1:50 improvement

Comment #307 - Posted by: Scott at December 31, 2007 3:30 PM

12:36 Sub 40 lb DB

Comment #308 - Posted by: Hari at December 31, 2007 3:33 PM



13 seconds slower than last time.

One more group session to coach and then I have an appointment with some alcohol!

Have a great and safe New Year celebration everyone!

Comment #309 - Posted by: freddy c._one world at December 31, 2007 3:33 PM

245 Rachel,

That definately fell into the "doesn't have to be fun to be fun" category :) I did it in 35:42 w/ a mod (32 KG) on the front squats.

Here's to a fit 2008!

Comment #310 - Posted by: TomW at December 31, 2007 3:35 PM



Comment #311 - Posted by: DWheels at December 31, 2007 3:36 PM

46 - 6' - 225#

CFWU x 3 (3-5 pull-ups per set)

As Rx'd @ track

10:30 (+26 seconds over last)

This time at track, last time at the station. Thinking the station course is a liitle short. Do this on a track next time to verify one way or the other.

Comment #312 - Posted by: wtp at December 31, 2007 3:39 PM

Gym was closed... 25 min jog and core work.

Funny thing is I did Helen last Friday for a new PR


Comment #313 - Posted by: David G. - M/22/180 at December 31, 2007 3:41 PM

KB swings with a heavier 28Kg KB...otherwise as Rxed at 11:20

Comment #314 - Posted by: chris in SC at December 31, 2007 3:41 PM

this was a good one 21:03

Comment #315 - Posted by: apodbilski at December 31, 2007 3:42 PM

8:01 on treadmill at hall

Comment #316 - Posted by: AFT at December 31, 2007 3:45 PM

Warm-up: 1 mile run, CFWUx2 (-pullups)

Helen as rx'd: 13:43

This was a PR by 3:07! KBS were to directly overhead, and all unbroken. Pullups fell apart the last round. I look forward to the day where I don't have a flight of stairs between my runs and the KBS/pullups.

Comment #317 - Posted by: Sam_26/6'5"/212lbs at December 31, 2007 3:45 PM

26:12- Legs were hurting still from yesterday.

Comment #318 - Posted by: J Potter at December 31, 2007 3:46 PM



Comment #319 - Posted by: shane at December 31, 2007 3:52 PM

As Rx'd
New PR
old PR 23:20
Helen is my friend again. I just don't want to see her again.

Comment #320 - Posted by: Zim at December 31, 2007 3:54 PM


P.R. by 0:45 secs! Why? Get treadmill going right away. No breaks between exercises.
All Runs @ 10.2; very tough on 3rd round... stay there unless it's been a few months.

Comment #321 - Posted by: ggdillon at December 31, 2007 3:54 PM


sub 1 pood kb


Comment #322 - Posted by: Jarod at December 31, 2007 3:58 PM

BW 183

Three rounds for time:
Run 400 meters (subbed 500 M row)
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) (1/2 60#, 1/2 50#; 1st and 3rd rounds unbroken)
12 Pull-ups (broken 7-5, 7-5, 6-6; I was just out of breath!)

Time: 11:56. PR by far. First time using my Timex Ironman. Hope I didn't mess up.

Comment #323 - Posted by: blades at December 31, 2007 4:00 PM

11:40 (55# DB)

10:08 (55# DB)
10:45 (55# DB)
10:50 (55# DB)

Comment #324 - Posted by: B. Rhaly / CrossFit MS at December 31, 2007 4:02 PM

Dang, ran out of day and just cracked my first New Year's Fat Tire. Oh well, will have to double up tomorrow.
A very Happy New Year to everyone here, a crossfitter is never alone thanks to Coach and all.

Comment #325 - Posted by: U'i at December 31, 2007 4:03 PM

nadia! stay up grrl, and listen to Spider Chick's awesome advice. WWSCD? hehe. o yes indeed, more massage therapy is a stellar idea.

Spider Chick - i feel ya on the treadmill issue. seems like they take forever to get up to speed. must engage the struggle at the track one day soon; it's overdue.


breakfast: run 46 minutes = 6.1 miles
cfwu x 2

WOD: "Helen"
3 rounds for time of:
400m run
21 x db swings w/40# db
12 x pull-ups
time = 9:20 (pr!)

i'll take it! even tho i wuzn't running my fastest; legs and back felt a bit off from yesterday's WOD. next time i'm feelin awesome i'm gonna give this girl everything i've got and try to pull off a sub 9.

post: oly lift practice, a buncha heavy squats, then,
21-15-9 of:
renegade man-makers w/20# dbs
sit-ups (unanchored)
box jumps @ 20" box
knees to elbows
time = 17:18

have a safe and Happy New Year everybody!

Comment #326 - Posted by: cleverhandz at December 31, 2007 4:05 PM


stretching.. OK Allison... what are you doing right now? I dont follow posts too closely so maybe I missed a thing or 2... It sounds like you are warming up and training hard. How about cooling down ? It is something we dont do as a group at my bootcamp fitness group. They recommend doing it on your own. We do PNS stretches before big race weekends though.

My solution is to try and take some time to really concentrate on flexibility. I have yet to try bikram yoga but a deep tissue massage has been a fast relief when done by capable hands. :-D

Advice to anyone is to not ignore stretching and fleixibility... if you lack or over-train injury can result and getting back on track can take a long time.


Comment #327 - Posted by: Robin at December 31, 2007 4:12 PM

47 yom 160#
Subbed 250 rope jumps for runs (1:45/1:57/2:04)since I had now where to run. Worked out in my garage and my KB and pullup bar were about 30 degrees.
55# kb swings and kipped pullups unbroken.

Comment #328 - Posted by: Jim D. at December 31, 2007 4:12 PM


subbed stairmaster level 15 x 400 meters
pullups and swings as rx'd


Comment #329 - Posted by: davidorr at December 31, 2007 4:13 PM

Happy New Year All!
Sprint down the alley to playground and back (400m)
21 kettlebell swings with 40 lb. bag of potting soil
12 GI Janes
Kids doing the same but with 25lb. kettle bell swing and 10 assisted pull ups...
No times!
Good family fun

Comment #330 - Posted by: PBlank at December 31, 2007 4:15 PM

Happy New Years Crossfittin' Eve!

Has the pleasure of spending the day with one of America's servicemen, my fiance's high school friend Tom. Hearing that he loves his job was great! Thank God for these men and women who are taking care of us.

Tonight, I am doing a WOD of scrabble, followed by 400 standing lunges and however many sit ups I can handle till I can't move. Followed by a streak and broccoli dinner.

Fellow Crossfitters, have a SAFE and awesome New Years Eve. Can't wait to start kickin butt on '08. See you then

Comment #331 - Posted by: Leslie Ap at December 31, 2007 4:15 PM

33 m 195#

CFWU x 3 (as rx)

"Helen" (as rx)


First time doing Helen. She left me quivering. What a girl.

Comment #332 - Posted by: dragoon at December 31, 2007 4:19 PM

PS Allison-- what is the trick to HSPUs, other than doing them? Was there something special you did to get it, or just keep at like the other day's discussion on pull ups?

I love doing the HSPUs but my ROM is only about 30 percent.

Comment #333 - Posted by: Leslie Ap at December 31, 2007 4:20 PM



used a treadmill for 2 minutes at 2% grade at 6.8 speed for the 400 metres>>>first time able to do all sets uninterrupted.

Comment #334 - Posted by: bdm at December 31, 2007 4:20 PM

P.S. used 30 lbs weight instead of 55.

Comment #335 - Posted by: J Potter at December 31, 2007 4:22 PM

J: 8:14

Comment #336 - Posted by: Jeremy and Nicole at December 31, 2007 4:23 PM

As Rx'd

9:00 P.B.

no broken sets

Comment #337 - Posted by: Tbear Vancouver 34/M/5'8"/173 at December 31, 2007 4:23 PM


did yesterday's today as rx'd 23:25
hoping to finish helen under 10 tomorrow

Comment #338 - Posted by: steve cfc at December 31, 2007 4:25 PM

Jim 48/M/170 13:42
Mark 27/M/200 15:03

Comment #339 - Posted by: ncsheepdog at December 31, 2007 4:26 PM

45 pound swings. It was scaled to my weight. Did a lot better than last time. Almost 4 minutes better.
Time: 13:20

Comment #340 - Posted by: Joe Gasparre at December 31, 2007 4:32 PM

OH MY GOSHHHHHH! I picked up my number and I'm going to the starting line in 3 hours. I CAN'T BELIEVE I'M GOING TO DO THIS RUN.

I'm terrified. I'm excited. I'm kinda freaking out..

Thanks for the stretching advice. I'm was wondering what kind of regular streching programs CrossFitters do. I don't like yoga. I don't like moving slowly and being silent for 90 minutes. I come way too close to cracking up and having to run out of the room every time. It bores me. I've done Bikram. I liked it for the first 3 times until I noticed that it's the same poses each time. Bleh.

Oh My gosh Oh My Gosh. I can't believe I'm doing this. If I didn't post that I was going to run I probably would have chickened out. Thanks for giving me the push I needed to stick to it.

Wish Me Luck!

Comment #341 - Posted by: AllisonNYC_23/5'2/118 at December 31, 2007 4:35 PM

TIME: 9:03



Comment #342 - Posted by: ROBERT SUTHERLAND at December 31, 2007 4:37 PM

Subbed 40# db swings


Never seen the YMCA so crowded...

Comment #343 - Posted by: krolson 23m/6'2/185 at December 31, 2007 4:38 PM

OK I don't know if there's a trick.

I think I just decided that I was going to go as far as I could. If I couldn't push back up I would have just got down. But I got all the way down and was able to push back up!

I guess I could give you a tip: Get close to the wall and don't arch your back too much. Stay VERY tight. Just like when you do a press.

I've seen some guys in my gym do them where their dodies are all bent and they look at the ground. They almost look like a J. It didn't look right to me at all.

I watched Annie doing JT and tried to do it like that. It looked strong.. I tried to do it that way and it worked.

The one thing that confuses me is that my max press is stuck at 80lbs. I can get more up to about my nose but can't push it overhead. That's strange because the HSPU ROM is that weak point from about 90 degrees to the locked position.

Whats up with that?

Comment #344 - Posted by: AllisonNYC_23/5'2/118 at December 31, 2007 4:45 PM


8:58 (PR)

runs on TM
35# db for swings
kipping (OPT style) pull-ups

FINALLY sub 9 been shooting for this for 6 months now, great way to end the year.

Spider Chick- wow. thank you so much, you are right. i need to take better care of myself. I really appriciate your advice and need to make some changes. tomorrow is back to the zone, gotta put down the bottle and take some me time. you are right it is so hard to relax, that's when you are left alone with your thoughts. i've been so focused on keeping busy that the relaxation part flew out the window. thanks for everything and for being an inspiration to me.

cleverhandz, thank you too. WWSCD, can someone get on those braceets ASAP? :-)

Ken C- congrats on your helen PR and thanks for giving me that extra push when i saw you hit sub 9!

Happy new year everyone!

thanks coach for a great year for CF.

Comment #345 - Posted by: nadia shatila at December 31, 2007 4:45 PM

oh one more thing. i finally had my 'run in' with a crossfitter! was at whole foods in seattle today and saw someone wearing a black box sweatshirt. recognized the shirt from hari and dammit at the portland cert. turns out it was cort (sp?), funny stuff. 'uh hi, uh is that a crossfit sweatshirt?" lol. anyway cort if you see this, nice to meet you!

Comment #346 - Posted by: nadia shatila at December 31, 2007 4:49 PM

m/14/105 14:23
#27 dumbbell swings, sub 500m row for one 400m run, and 40 bux jumps for runs in the other two rounds.

f/16/110 26:27

#22 dumbbell swings, sub 500m row for runs

m/9/60 18:48

#17 dumbbell swings, sub 500m row for one run, 40 box jumps for runs in other rounds

Comment #347 - Posted by: TomF at December 31, 2007 4:49 PM

sub 55# dumbbell for kettlebell
12:29 PR
Happy New Year. CF is the best thing that happened to me this year! Looking forward to a stronger and fitter 2008! Thanks to everyone who makes this site and program as great as it is.

Comment #348 - Posted by: RB at December 31, 2007 4:52 PM

800m run


WOD as rx'd:

Comment #349 - Posted by: Regs at December 31, 2007 4:55 PM

In Sweden it is 2008 now, Happy New Year!

I did tabata "plate squats" (with books) with my brother. His first time and he was REALLY gassed, but he liked it and will do it again!

Also practiced some gymnastics (plance,l-sit). My angle on L-sit was surprisingly high. I have trouble with parallell normally, but now I managed +15-20 degrees. Was very happy about that.

Comment #350 - Posted by: johan edström at December 31, 2007 4:55 PM

It took me 29 minutes to do this WOD! I suck...
That's what happens when you stop crossfiting.

Happy New Year!

Comment #351 - Posted by: Cesar. at December 31, 2007 4:57 PM


Had to scale it back due to a nasty cold, so the run portion was out.

I did DB swings with a 45 and then right into the pull ups. Most of the pull ups had to be with a slight jump to help me get through it. Blah!

Be safe all

Comment #352 - Posted by: Lan-The Warder at December 31, 2007 4:58 PM





Comment #353 - Posted by: ROBERT SUTHERLAND at December 31, 2007 5:02 PM

15 minutes

Comment #354 - Posted by: Valerie S. at December 31, 2007 5:05 PM

with 50 lb db 14:42

Comment #355 - Posted by: dbones at December 31, 2007 5:06 PM


As Rx: 13:58.

Comment #356 - Posted by: RJF at December 31, 2007 5:10 PM

14:11 subbed row for run. Felt good even with the higher elevation of Truckee.


Comment #357 - Posted by: Willy G at December 31, 2007 5:10 PM

To bad I quit drinkin last new year, I could use one after that!
Subed 1 pood kettle and used some cord support for kipping pullups.
Next tear I'm gonna beat that by 8 minutes!
Glad I crossed paths you all you travelers. You're a real insperation to me. Tonight I'll be drinking the koolaide.

Comment #358 - Posted by: FireBoy181 at December 31, 2007 5:11 PM



All the very best for the new year!

Comment #359 - Posted by: glyn at December 31, 2007 5:12 PM

I'm a day behind:

5 rounds for time:
500m row
50 squats
30 back extensions



Most squats were sets of 25 - break - 15 - break - 10 (or some other variation) and most back ext were 15 - break - 15 or 3 sets of ten. Almost puked, almost fell asleep in the stretching area afterwards, but I finished. I haven't rowed or done back extensions in years so i feel pretty good about finishing.

Comment #360 - Posted by: Mickey O'Neil at December 31, 2007 5:13 PM

WOD: 10:43

Hooray Beer! Happy New Year!

Comment #361 - Posted by: James ATX at December 31, 2007 5:17 PM


56/M/190 17:34 subed 500m row, totally gassed out in middle of third row. I think it due to not having my afternoon snack.

47/F/125 19:31 subed 500m row and 35 lbs KB

Comment #362 - Posted by: Dave and Belinda at December 31, 2007 5:17 PM

d - 29m/170

9:45 as rx'd (American swings, runs on tm)

j - 33f/125

13:00 (35# American swings, runs on tm)

Comment #363 - Posted by: dmarsh at December 31, 2007 5:17 PM

#335 johan

If you happen to run into Peter Forsberg in Sweden please let him know that the Colorado Avalanche would love to have him back, especially now that Joe Sakic is out 8-12 weeks after hernia sugery. Thanks in advance. -Cody

Comment #364 - Posted by: Cody at December 31, 2007 5:19 PM

21:15 as rx'd. the swings punished me.

Comment #365 - Posted by: Jacob M at December 31, 2007 5:20 PM

500 m row
50 squats
10 swings 35lb db

3 rounds 12:20

finished up with some ab work.

Comment #366 - Posted by: Keith_5'9"/154lbs at December 31, 2007 5:21 PM


as rx'd

Comment #367 - Posted by: Hobby at December 31, 2007 5:24 PM

14:37 next time will be better

Comment #368 - Posted by: runamucka at December 31, 2007 5:36 PM

As Rx`d 9:30 w/ KB, I had to use a treadmill and that impacted my time significantly I lost about a Min or so. That will be the last time I do that.

Comment #369 - Posted by: Sam 20/M/195-Sav GA at December 31, 2007 5:37 PM

M 36 5'10" 150#

Closing out 2007 in style.
BW on Jul 27: 196#.
BW on Dec 31: 150#.

Today, using the 35# KB, instead of the 55#. Last time I did jumping pullups. This time, I'm going for the full monty.

(Rest 1 minute between rounds. And, go.)

Rnd 1: 01:56, 02:02, 05:56
Rnd 2: 02:06, 01:34, 05:06
Rnd 3: 01:57, 01:57, 04:20

Total, including rests: 28:02, HR: 166 avg, 185 max. Whew!

Now, time for the dancefloor.

Be safe and may 2008 blow your minds.

Comment #370 - Posted by: Apollo Lee at December 31, 2007 5:40 PM


Comment #371 - Posted by: Maximus @ CF East Bay at December 31, 2007 5:41 PM


There is a trick or two, however you have to be pretty strong to take advantage of them, like strong enough to come close to getting bodyweight overhead in a strict press, maybe 80% bw?

-Get close to the wall, shove your butt into the wall
-stay super tight, everywhere, tighten your eyelashes
-hold your breath
-Go fast on the down, don't waste strength doing a negative.

Keep doing em, little farther every time, use a target to keep yourself honest.

Comment #372 - Posted by: Maximus @ CF East Bay at December 31, 2007 5:46 PM

14:09 vs runs @ 9.5 mph
15:57 10/15/07 w/ runs @ 9.1,9.5,9.3 mph
15:46 9/06/07 w/ runs at 8.6-8.7 mph
16:08 7/23/07
15:40 w/55lb db 4/14/07
14:41 on 1/16/07 but grabbed 50 lb db by mistake
16:13 on 11/19/06
16:43 on 10/9/06
17:36 on 6/22/06
17:23 on 3/23/06
18:42 on 12/12/05 post hernia surgery 9/1.
18:03 on 8/16/05
19:14 on 7/11/05
22:27 on 4/1/05
22:48 on 1/11/05
23:18 on 12/13/04.

hr avg 133, hr max 176. 10 min ellip wu 18/18.

Comment #373 - Posted by: kevin o at December 31, 2007 5:46 PM

First timer:

26 F


Comment #374 - Posted by: Libby at December 31, 2007 5:51 PM

I think I have finally kicked the flu...completed the wod with sub 2min jumprope for running and 20 pushups for pullups due to weather.


Felt great...Happy New Year to all...Be safe tonight!


Comment #375 - Posted by: Wyro at December 31, 2007 5:52 PM


Comment #376 - Posted by: shiev at December 31, 2007 5:52 PM


I used to run at midnight in winter in Central Park all the time. Cold and beautiful, I recommend the reservoir, enter and exit at 90th and 5th.

As for the weird split between press and HSPU, I can only guess that you need to lean back more on the press: when it gets stuck at nose level, tighten up everything, especially your abs, lean back and PUSH with all of your might. You may be surprised.

Comment #377 - Posted by: Maximus @ CF East Bay at December 31, 2007 5:53 PM

#348 - Cody:

Will do! ;)

Comment #378 - Posted by: johan edström at December 31, 2007 5:56 PM


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

As Rx'd but row 500m instead

Comment #379 - Posted by: jnw at December 31, 2007 5:59 PM


21 KB Swings-35lbs
12 Pullups-assisted


Comment #380 - Posted by: Madpiper at December 31, 2007 6:00 PM

CFWU with pull-ups at 5
400 jog for WU
7 KB swings WU

"Helen" As Rx'd

Apollo Lee - Nice work for dropping all the ell bees!

Happy New Year Everyone - Stay Safe!

Comment #381 - Posted by: jon h at December 31, 2007 6:09 PM


All my own PU's (broken into triples/kipped when I timed it right...but at 264# today, not too bad).

55# KB swings.

400M runs on TM (running is hard for me still).

REALLY feeling yesterday's workout. I believe that "active resting" last week didn't work out too well for me...I'm feeling drained. AVG HR: 153.

Comment #382 - Posted by: Bombero559_M/38/265/5'11'' at December 31, 2007 6:12 PM

As rx'd except subbed 45# for 55#, and broke all 3 rounds of the KB swing and 2 rounds of the pull-up into tasty, bite-sized morsels. 21 minutes.

Comment #383 - Posted by: Rob_31/70/170 at December 31, 2007 6:19 PM


subbed 35 lb dumbell swing


Comment #384 - Posted by: saracuse at December 31, 2007 6:34 PM

oops - jumping pullups too

Comment #385 - Posted by: saracuse at December 31, 2007 6:37 PM

re post #156: check out some of Coach's videos on nutrition and look into The Zone diet.

pre: good mornings, shoulder stretches, Burgener warm-up

Helen: Sorry babe, I forgot to start the stopwatch.... but was completely gassed for 15 mins afterward.

It doesn't have to be fun to be fun

Comment #386 - Posted by: kahunamike at December 31, 2007 6:42 PM

pack workout from brandx


Day 6 of 30

Comment #387 - Posted by: Douglas at December 31, 2007 6:47 PM

Age 52/BW 250# "HELEN, on a boat" subbed 500 meter row for runs and single arm DB swings @ 35# (21/side), pullups jumped (24:22). Happy New Year to all.

Comment #388 - Posted by: Stan K at December 31, 2007 7:55 PM


22:45 as Rx'd w/ dumbbell

Running was impossible. Legs weren't tired but I couldn't seem to get enough oxygen in to fuel my muscles. Santa Anas weren't helping

Comment #389 - Posted by: Ryan Kosh at December 31, 2007 8:03 PM


12:19 - had to use 35# db - all I had at home.

Comment #390 - Posted by: Dan at December 31, 2007 8:05 PM

Helen with 20kg kettlebell, and after too much preliminary new year's eve drinking: 8:30

Comment #391 - Posted by: max niemiec at December 31, 2007 8:09 PM


Helen is my unicorn, so to speak.

Comment #392 - Posted by: Jerod at December 31, 2007 8:12 PM

Helen as rx'd in 13:07

PR by 1:12

To quote Dr. Peter Veckman from 'Ghostbusters' -'We came, We saw, We kicked it's a#$!!'

So who's going to enter the contest for the new garage gym? Not me, I'm going to skip this one. Now I'm not one for passing on free stuff, but there's only room for one opinion in the pit and that's mine. I'll build it with the equipment that I want, equipment I choose, and not what's given to me or picked for me from a list. All my gear is just that, mine. To some it looks old and beat, but to me it's just blood and sweat and that gives it character.

Others may think I'm looney and hey they may be right. All I know is when my gym is done I can have the satisfaction that I built it myself with what I wanted.

Happy New Year to all.

Comment #393 - Posted by: Shaman69 at December 31, 2007 8:15 PM



Comment #394 - Posted by: jduval5 at December 31, 2007 8:18 PM

26/F/122 lb

As Rx'ed except with 25# DB


Comment #395 - Posted by: Heidi at December 31, 2007 8:20 PM

Total time-12:56
Lap 1 - 3:43
Rest- 0:19
Lap 2 - 4:05
Rest - 0:30
Lap 3 - 4:16

Comment #396 - Posted by: nathan at December 31, 2007 8:40 PM


Taking it very slow

25 PVC Thrusters
25 Push Ups
25 20lbs KB Swings
25 Crunches

Comment #397 - Posted by: OSUmama at December 31, 2007 8:46 PM

Didn't have my meter converter handy...

3 sets of .5m run, 55lb db swing, 12 pull-ups


Comment #398 - Posted by: Nate J. at December 31, 2007 8:51 PM

did this one at work. Had about a 15 to 20 second break between db swings and pullups since the treadmill was in a different room than the pull up bar. ran on treadmill at 1% grade speed was 8.0, 55lbs. db, first round of pu's were kipping, 2nd & 3rd were 8 kipping 4 jumping. 11:28

Comment #399 - Posted by: Kristian V at December 31, 2007 8:55 PM


Helen w/500m row instead of the runs


Comment #400 - Posted by: Ben69 at December 31, 2007 9:33 PM



Couldn't figure out why it took me 26:07 to finish when everyone else was going much faster. (other than the obvious factors of all you guys rockin' and me being new at it) Then I checked the workout again and - doh! - I did 5 rounds instead of 3!

I probably needed it though.


Comment #401 - Posted by: matt parker at December 31, 2007 9:34 PM


as rx'd 22 mins

Comment #402 - Posted by: yoandy at December 31, 2007 9:36 PM


Comment #403 - Posted by: dcyn at December 31, 2007 9:48 PM



As RX'd 10:59

The insides of my thighs are now killing me!!??

Comment #404 - Posted by: Sully at December 31, 2007 9:50 PM


12:00 flat on a treadmill

Comment #405 - Posted by: Justin C. at December 31, 2007 10:00 PM

CrossFit Mississippi


Comment #406 - Posted by: Parks at December 31, 2007 10:19 PM


Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (35 pound dumbbell swing)
12 Pull-ups


happy new year crossfitters. i think you'll be seeing a lot more of me in '08. thanks dammit <3

Comment #407 - Posted by: sandy at December 31, 2007 10:32 PM


16:45 w/20kg kettlebell

Comment #408 - Posted by: Chris at December 31, 2007 10:49 PM


"Helen" as rx'd


Comment #409 - Posted by: scfd1 9607 at December 31, 2007 11:10 PM

30 yo male. 6'4 95kg

As Rx'ed (At Queens Park)

Comment #410 - Posted by: Richard at January 1, 2008 1:38 AM

BW 70kg
as Rxed
C&P Stair Run
24kg American Swing
Kippers swing bar

Comment #411 - Posted by: Adc (CrossFit Sydney) at January 1, 2008 1:59 AM

My wife Lou gave birth to our fourth daughter Pearl 6 weeks ago and tonight she did Helen for the first time - Lou that is!

I am truly impressed with her effort especially given she has never tried crossfit before (although she has had to listen to me rave about it for the last seven months).

Lou - 3 rd of 350m run, 5k plate swings and 6 jumping pullups. Time - 13:15mins. Awesome.

Me - subbed 17k dumbbell swing. 450m runs. Time 12:38. 3 secs off my last time.

Comment #412 - Posted by: Barry and Lou at January 1, 2008 3:42 AM

My wife Lou gave birth to our fourth daughter Pearl 6 weeks ago and tonight she did Helen for the first time - Lou that is!

I am truly impressed with her effort especially given she has never tried crossfit before (although she has had to listen to me rave about it for the last seven months).

Lou - 3 rd of 350m run, 5k plate swings and 6 jumping pullups. Time - 13:15mins. Awesome.

Me - subbed 17k dumbbell swing. 450m runs. Time 12:38. 3 secs off my last time.

Comment #413 - Posted by: Barry and Lou at January 1, 2008 3:43 AM

M/41(for 2 more days)/6'/188

CFWU x 2 (no pu)
12:09 as rx'd
:30 better than last time. Yay.

Comment #414 - Posted by: TV David at January 1, 2008 3:50 AM

AllisonNYC - re: stretching... AIS (active isolated stretching, like #14 Mr. White said) is good stuff; all you need is a rope. I swear by a foam roller, too... you can pick one up pretty cheap online, and download a pdf of how to use it, at a place like Perform Better or Power Systems.

A couple rolls up and down your hams, glutes, quads, and calves, and you're golden.

Re: yoga - it's great, but like you said, it takes a long time. I used to do Bikram's, and it's pretty good... but it also gets you gumby-esque really fast because of the heat... maybe too fast. I threw out my spine really bad because of it, and know of too many other horror stories, too. I'm a fan of yoga, don't get me wrong; you just have to be careful.

I'd check out a book called "The Genius of Flexibility", by Bob Cooley ( ); it's pretty interesting. Works like a charm.

I agree, it takes effort to stay flexible doing CF, but CF also makes it easier to stay balanced and strong, imho, which is a big boon to your potential to be flexible.

Good luck!

Comment #415 - Posted by: AdamK at January 1, 2008 4:05 AM


First Helen for time

as rx'd on treadmill


Comment #416 - Posted by: gazelle at January 1, 2008 5:41 AM

I got to get a stop watch!
Phone stop watch died in the 1st round.
had to use 40# DB as they were the biggest available, so time would have been erroneous anyhow.

Comment #417 - Posted by: Allie 174/M/37 at January 1, 2008 5:42 AM


10:51(PR) as rx'd

Comment #418 - Posted by: Sully (Sinai, Egypt) at January 1, 2008 6:04 AM


15:03 as rq'd

Comment #419 - Posted by: Joe at January 1, 2008 6:32 AM


Helen as Rx'd: 11:31. Three minutes off my previous time. Had to do the run upstairs on a treadmill, then go downstairs to do the KB swing and pull-ups.

In 5 months on crossfit, I've seen my 5K time drop by 2-3 minutes, my deadlift increase by 100 lbs, and I can now crank out 6-7 proper HSPU's in a row.

This site rocks!

Comment #420 - Posted by: Matt B at January 1, 2008 6:53 AM


Runs on treadmill,, had to wade through the mob of Holiday guilt driven exercisers to make it to the swings & pullup bar.


Comment #421 - Posted by: Mo at January 1, 2008 8:44 AM

Helen on New Years Day... what a way to start 2008!

18:15 Slow, but did for real pullups, rather than the usual jumping pullups (in sets of 3-4 per round), also subbed 30# dumbbell swings and standing sprint on bike instead of run b/c it's freezing outside!

Comment #422 - Posted by: LAC-AMES 33/F/115/5'0" at January 1, 2008 9:01 AM

39yom/6'3" 225
Helen= 11:42 Oh what joy it was!

Comment #423 - Posted by: T-81 at January 1, 2008 9:07 AM

"Helen" scaled to 40# DBs for KBSs

Comment #424 - Posted by: JENNY O. 36F/130# at January 1, 2008 9:11 AM

34 M 195

As Rx'ed


Comment #425 - Posted by: Brycen G at January 1, 2008 9:19 AM

sub'd 500m row instead of run.


Love the KB.

Comment #426 - Posted by: Charles Ottawa, Canada at January 1, 2008 9:23 AM


used a 35 lb dumbbell.


Comment #427 - Posted by: Kirsten C at January 1, 2008 9:26 AM


400m run
21 kb swing 24kg kb
12 pull ups

time 10mins 58secs

400m is our estimated 400m

Comment #428 - Posted by: Davie at January 1, 2008 9:28 AM

as rx'd


Total: 16:58m

Comment #429 - Posted by: Kevin c at January 1, 2008 9:30 AM


Substituted bent-knee pullups for kipping pullups.

Comment #430 - Posted by: JohnP at January 1, 2008 9:31 AM

9:33 as RX'd but with rows instead of Runs.

Comment #431 - Posted by: Brakesout at January 1, 2008 10:06 AM

Sort of as rx'd
Ay my gym, I usually use the treadmill, but today was 1 Jan, so all the new resolutions were on the treadmill. I pace counted 240 left foot steps (approx 400m) for me, and did helen in 11:49. I lost 30 seconds off my pr, but I'm thinking it's always better to actually run than tread.

Comment #432 - Posted by: bhub at January 1, 2008 10:18 AM


8:01(New PR) w/ DB swings.

Comment #433 - Posted by: tom_DONKEY at January 1, 2008 10:19 AM

as rx'd 9:51

Comment #434 - Posted by: Moccasin Guy at January 1, 2008 10:25 AM

33YOM 192#

9:05 as rx'd

Comment #435 - Posted by: Ralphy at January 1, 2008 10:35 AM


Bollocks! Misread WOD. Did push-ups, not pull-ups. Feel like an amadon.

CFWU x 3
3 x .25 mile
3 x 21(55# DB Swings)
3 x 12(knee push ups)


Comment #436 - Posted by: Fat Slice at January 1, 2008 10:57 AM


24 minutes.

Had 40lbs of pull-up assist on the first set and half of the second set before switching to 55lbs of assist for the remainder.

Comment #437 - Posted by: Vita at January 1, 2008 11:01 AM


Scaled due to injury
Run 400M/20# DB swing/G8 PU


Might finally be on the come-back trail...

Comment #438 - Posted by: bingo at January 1, 2008 11:30 AM

*********************** 1/1/8



Comment #439 - Posted by: TommyKrackCorn at January 1, 2008 11:46 AM

sub'd 55lb db swings


previous three attempts:
11:19 (Nov 21-PR)
12:33 (Sept 06)
12:36 (Oct 16)

Comment #440 - Posted by: CFcaymanMD at January 1, 2008 11:47 AM

JK (first CF WOD!!!)
200m Row
11 swings 15#
6 jumping pull ups

MK as reqested

Comment #441 - Posted by: MK at January 1, 2008 11:53 AM

w/m 34 74/300 14:16 55lb db swings

w/f 34 64/170 14:42 15lb db swings

Happy New Year!

- substituted elliptical for running and jumping pullups

Welcomed "Pukie" with open arms!

Comment #442 - Posted by: TnT Mobley at January 1, 2008 12:15 PM

runs outside
35# KBS

Comment #443 - Posted by: Jeff and Charity at January 1, 2008 12:21 PM

Jodi (F/29/107)
Mobility Drills

250 jump ropes instead of 400m run - Time: 10:12

...almost didn't do the 56 pound swings because my back was a bit tight but they felt surprisingly good. :)

Comment #444 - Posted by: Jodi Arbeau - CrossFit Fredericton at January 1, 2008 1:50 PM

10:10 as prescribed, 45 seconds slower than best.

Comment #445 - Posted by: Sam L at January 1, 2008 2:09 PM


Comment #446 - Posted by: david gladsteo/on at January 1, 2008 2:11 PM


Comment #447 - Posted by: morisong at January 1, 2008 2:17 PM


15:50 as Rx'd (PR 14:54)

Happy New Year!

Comment #448 - Posted by: pvbfire at January 1, 2008 2:46 PM

Helen 10.23 - PR as best I can tell, I've run Helen on so many different pieces of turf there's no telling which my actual best was due to the variances in distance, hills, etc. But for non-stop, no breaks effort, this was my best, stopped only for a couple breaths before last six pullups.

GPS says first lap was 476m, 2nd 435m, 3rd 420m - bottom line, I have to re-measure my 400m benchmark.


Will need to run faster to break 10 mins.

I'm happy with this - my hands and arms are still wrecked from four days of lawn work, and from my workout two days ago: 1 BW clean, 10 pullups x 10 rounds. It was a monster, I loved it.

Comment #449 - Posted by: Apolloswabbie 6'2" 210 43 yoa at January 1, 2008 2:53 PM

Coach, Lauren, Xfit HQ, Xiftters near and far - Happy New Year! Thanks for being one of the most memorable and potent parts of my 2007.


Comment #450 - Posted by: Apolloswabbie at January 1, 2008 2:58 PM

CFWU x 2

Helen As Rx'd: 10:39

About the same as my PR. The walk between the treadmill and pullup bar costs some time. Need to break 10 min on this one -- and next time won't eat a huge meal beforehand...

Comment #451 - Posted by: Chris M_38/M/175 at January 1, 2008 4:07 PM

A day behind

modified the as rxd

2 minute alternating leg jump rope (instesd of run)
21 1.5 pood KB swing
12 pullups

3 round 14.30

Comment #452 - Posted by: OSV / 42yo / 170# / m at January 1, 2008 4:09 PM

Nicole: sub'd 35# swings 9:53

Comment #453 - Posted by: Jeremy and Nicole at January 1, 2008 4:10 PM

Used eliptical for 400 meters
everything else as rx'd

Comment #454 - Posted by: Brent F. at January 1, 2008 4:43 PM


Did WOD on 01/01/08.

10:05 with following sub:

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

This time is almost a minute faster than last time, but I did 15 p/u instead of 12, so it is about a wash.

Comment #455 - Posted by: TJB at January 1, 2008 5:01 PM

bw 160 age 39
12:45 as rx'd

Comment #456 - Posted by: coop at January 1, 2008 5:15 PM


14:56 w/ runs around the block that are 485 meters

Comment #457 - Posted by: lawman698 at January 1, 2008 5:34 PM

Helen as Rx'd (55lb DB, 400m on treadmill)
9:33 (last time 9:46)
Happy New Year!

Comment #458 - Posted by: Rainer at January 1, 2008 6:03 PM

instead of 1.5 pood swings did 21 KB snatches 1.5 pood per arm. OUCH!
otherwise as rx'd

Comment #459 - Posted by: firedave at January 1, 2008 6:13 PM



WOD as rx'd


pr using 55#


Comment #460 - Posted by: Travis H at January 1, 2008 7:04 PM


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


Comment #461 - Posted by: ch18 at January 1, 2008 7:34 PM


ran on treadmill (0.25 miles=400m) ran straight through round one and two, only slowing for a short time on round three. Tried 6.0 speed and 2.0 incline.
27 lb.?? KB swings
Ass't Pull Ups with purple band

Comment #462 - Posted by: aaucoin at January 1, 2008 7:43 PM


Comment #463 - Posted by: Rusty at January 1, 2008 7:59 PM



approx. 20 mins total.

1st time doing a dumbbell swing. felt great. pull-ups better.

Comment #464 - Posted by: tks99 at January 1, 2008 8:03 PM

51YO/M/189/5'9" 8:00 pm

as RX'D on treadmill up one flight of stairs for the run

RND 1: 4:14
RND 2: 5:37
RND 3: 6:33


Comment #465 - Posted by: Ray Rosales at January 1, 2008 8:13 PM

couldn't post last night-y2k bug delay?

43yom 212#

11:53 old pr was 14:32. something wierd has happened in last month and my times on these fast wods are going thru the roof by personal standards. no where near opt yet, but i live on the all sugar diet. may need to try the zone stuff.

Comment #466 - Posted by: mtvet at January 1, 2008 8:22 PM


pretty pissed as i was shooting for low 8's.
my WOD from the day prior was a HUGE limiting factor.

damnit, another chance for PR gone to waste...

Comment #467 - Posted by: justin andrew joiner at January 1, 2008 11:46 PM


BrandX scaled:
3 rounds for time
Run 400 m
21 dumbbell/kettlebell swings, 45#
12 pull ups

Time: 10:51 (huge decrease in time and 5# increase in DB swings)

Comment #468 - Posted by: coyo at January 1, 2008 11:59 PM

as RX'd

Comment #469 - Posted by: Steve HHHHHHHHHHHHH at January 2, 2008 4:29 AM


2 minutes slower than my PR. Not sure what my deal was today?

Comment #470 - Posted by: Ted C at January 2, 2008 5:39 AM

sub'd row for run

Comment #471 - Posted by: TomO at January 2, 2008 5:54 AM

8:46 on treadmill and 55lb db

Comment #472 - Posted by: Nolan at January 2, 2008 6:17 AM

26 yo male 183 lbs

Helen in 10:05.

Hey baby! I hope all is well sweetheart.

Comment #473 - Posted by: Webb at January 2, 2008 9:49 AM

26 yo male 183 lbs

Helen in 10:05.

Hey baby! I hope all is well sweetheart.

Comment #474 - Posted by: Webb at January 2, 2008 9:49 AM

For the first time we completed an entire WOD! 30 min!

Okay, so I used 15, 20, 25 on the dumbbell swings, and my son stuck with 15 to practice technique, but we finished!

Comment #475 - Posted by: David L at January 2, 2008 9:56 AM


10:35 as RxD w 55 DB's

Comment #476 - Posted by: brewer at January 2, 2008 10:36 AM

33 yom/195#
WOD As rx'ed: 13:38

Comment #477 - Posted by: JP97 at January 2, 2008 10:46 AM

14:04 compared to 14:31

Rowed 400 instead of run(hip injury)

Feels like my pull-ups are going in the wrong direction. Hope it is just holiday recovery.

Comment #478 - Posted by: canoer_M/31/159/68" at January 2, 2008 11:14 AM


Comment #479 - Posted by: FBC at January 2, 2008 11:27 AM

Sub'ed Kettlebell swings w/ 45# db snatch's x 21 each arm.

otherwise as rx'd


Comment #480 - Posted by: FireBlaine at January 2, 2008 11:30 AM

Ran my friend Lynn through her first CF workout today, Helen (also my first, in the same driveway of our late friend Scotty)...she did awesome! 15# DB swing and assisted pullups, in 14:03.

For me: BW 130 (still coming back down), CFWUx3 no pulls

45# DB swings, kipping pulls

10:48 PR (by 38 sec) soon as I can get my time back under 10, and/or do all swings w/o breaks, I'll move up to the 1.5 pd KB.

Comment #481 - Posted by: Sarah at January 2, 2008 11:35 AM


Comment #482 - Posted by: ecp2 at January 2, 2008 12:03 PM

3 rounds of:
400 m sprints
21X 15 bl. db swings
12 (40 assist) pu's
15 minutes.

Comment #483 - Posted by: verve at January 2, 2008 12:05 PM

Age 35
BW 149#

As rx'd:


Comment #484 - Posted by: Shawn B. at January 2, 2008 12:13 PM

As Rx'd three rounds:
-400m Run
-DB swing 55# x 21
-Pull Ups x 12

I am continually amazed at the fitness level of you guys!!

Comment #485 - Posted by: Paul Ellis at January 2, 2008 12:17 PM

As Rxd after a week off

15 min. although I did not have my regular watch and I had to change treadmills a couple of times.

Comment #486 - Posted by: tj mahl at January 2, 2008 12:37 PM

As Rx'd
Unbroken rounds on treadmill

Comment #487 - Posted by: DZ at January 2, 2008 12:43 PM


as r'xd 13:30 slower than last time. probably the week off and the holidays.

Comment #488 - Posted by: hardcorecm at January 2, 2008 12:47 PM

Helen: as rxd with women's weight of 35lb (db)


Should be able to cut that down to 10 something. Had to wait for the pullup station to clear off 2 out of 3 times and took a small breather after pullup #8 on last round. Third run was slacking as well.

Comment #489 - Posted by: SueAnne_5'6"/134 at January 2, 2008 1:16 PM

rx 14:14
indoor on treadmill
coming off of a cold

Comment #490 - Posted by: KEVIN@LFD at January 2, 2008 1:41 PM

as rxd 13:30

Comment #491 - Posted by: gbk at January 2, 2008 1:48 PM


pr by 2.22

Comment #492 - Posted by: overtime at January 2, 2008 1:53 PM

Helen (slightly modified)
3 x 500m run
21 KBS (20kg)
12 Pullups

Just coming back from a week and a half hiatus from CrossFit, and trying to catch up on some workouts that I missed out on. I already feel like I have gotten out of shape over this short break - probably ate and drank too much over holiday leave:)

Comment #493 - Posted by: Jake Anderson at January 2, 2008 1:55 PM


17:00, ugh. 2:00 slower than last time. Good thing the holidays are over!

Comment #494 - Posted by: Ash at January 2, 2008 2:06 PM



Comment #495 - Posted by: Jensen at January 2, 2008 2:19 PM


Comment #496 - Posted by: Maurkov at January 2, 2008 2:21 PM

16:06 40lb dumbell

Comment #497 - Posted by: arasmith at January 2, 2008 2:49 PM

3 mile run..22:19
3 Rounds
21 Kettle Bells
12 Pulls

Comment #498 - Posted by: dyagg at January 2, 2008 3:09 PM


as rx'd
w/ treadmill


Comment #499 - Posted by: DrJ at January 2, 2008 3:53 PM


Comment #500 - Posted by: daniel at January 2, 2008 5:09 PM

Subbed 2 min jumprope for run
Subbed 40lbDB for 55lbDB
PU's - Subbed jumping PU's on last round


Comment #501 - Posted by: Matt_L - 29yo, 193lbs at January 2, 2008 5:17 PM

10.25 pr by plenty
12.10 last time
12.55 before that

finally starting to win the war with pullups, it has been a long drawn out battle.

Comment #502 - Posted by: nicko at January 2, 2008 5:49 PM

17:39 as Rx'd

Swings unbroken; pull-ups getting better but still broken


Comment #503 - Posted by: HC25 at January 2, 2008 6:16 PM

18.02 as rx'd. $ day layoff over New Years killed me. No more 4 day drinking benders

Comment #504 - Posted by: Rosie in Atl at January 2, 2008 6:26 PM


Comment #505 - Posted by: Wade at January 2, 2008 7:24 PM

M/38/223lb/6'2" - "Clydesdale Class"

1/2 mile run,
25 SDHP,
25 0-bar thrusters,
15 pushups

Helen, 3 rnds, subbed as below
21-40# dumbell swings and
12 ring assisted Pull-ups (rings set to lowest and then put foot in the ring, kinda like kipping)
400 meter runs

AvgHR 161
MaxHR 184
Cals 534

Comment #506 - Posted by: SunDevilStormin at January 2, 2008 7:26 PM

I'm behind yet again but catching up. This Helen is coming off a 12 day rest, no excuse for my loss of 42 seconds, but damn I felt like I was going to lose it on this, and by lose it I mean pass out or puke. Good to be back to the WODs


Comment #507 - Posted by: Anthony Utah at January 2, 2008 7:45 PM


subbed 3 rounds of:
100 squats
21 50# db swings
12 pulls

Just OK.

Comment #508 - Posted by: davej at January 2, 2008 7:55 PM


as rx'd 11:30

Comment #509 - Posted by: Stewart at January 2, 2008 8:09 PM


CFWU x 3

WOD (Sub 35 Burpees for 400m run):

Comment #510 - Posted by: Steve Smith at January 2, 2008 8:27 PM


As Rx'd, ~ 11 mins.


Assisted Pullups (100#), 15# dumbbell swings, ~ 16 mins.

Comment #511 - Posted by: theanimalbeast at January 2, 2008 9:12 PM

29 yom 225#
as rx'd (got a 24kg KB for xmas)

Comment #512 - Posted by: Kuna at January 3, 2008 12:11 AM


CFWU x 3


Time 11:12

Comment #513 - Posted by: pete_vancouver at January 3, 2008 1:04 AM

19:50 as rx'd

Comment #514 - Posted by: benji at January 3, 2008 5:10 AM

subbed KBS for 17kg dumbell swing

16.33 (very slow!)

includes takinhg shoes/top on/off and up/down stairs to get to DB/pull up bar

Comment #515 - Posted by: ZG at January 3, 2008 9:50 AM

Slower then 071121 (11:40) :(
In the garage at home :)

Comment #516 - Posted by: Doug at January 3, 2008 10:24 AM

5min rope skipping + CFWUx2

WOD as rx'd: 10:36

Comment #517 - Posted by: Leroy - Holland - 24yo m 173cm/73Kg at January 3, 2008 11:59 AM

1/2 mile run


Comment #518 - Posted by: terry at January 3, 2008 1:31 PM


Comment #519 - Posted by: Jerome_C_26/m/151/5'6" at January 3, 2008 5:54 PM

As req - 11:15 (pr)

Comment #520 - Posted by: Joe C at January 3, 2008 5:54 PM


Comment #521 - Posted by: nsb at January 3, 2008 6:23 PM

12:31, 45 lb KB

Comment #522 - Posted by: rpo at January 3, 2008 7:07 PM

1/2/07 - 10:12 Used a 50 lb dumbbell
11/20/07 - 10:59 did 1 pood dumbell though

Comment #523 - Posted by: Jeremy Stecker / 30yo / 171# at January 3, 2008 7:12 PM

30lb dumbbell

Comment #524 - Posted by: janeen at January 3, 2008 10:05 PM

finally did Helen

13:30 with 15kg instead of 20kg

Was a lot harder than I thought it'd be. Done on a treadmill, could have gone a lot faster on the running. Hands were slipping on the pull-ups. I'd love to give'r another go.

Comment #525 - Posted by: jay h at January 4, 2008 4:26 AM

24/m/210+ (damn vacation)

i am here in my parents compound in Doha, Qatar. i thought that the workout was 800 meter run instead of 400. 55lb dumbell swings and pull ups as rx'd.


Comment #526 - Posted by: j2005 at January 4, 2008 5:27 AM


Comment #527 - Posted by: steve hb at January 4, 2008 7:20 AM

Helen as required: 13:39.

This is a ridiculous gain over my last attempt of 16:33. Is this normal? I have done Helen four times and my first time was 22:00. Does anyone have a theory about adaptation to certain routines? Are time gains like this normal?

Comment #528 - Posted by: Vaughn at January 4, 2008 8:30 AM


Subbed 25# DB swings and pull-ups at an assist of 40#.


Comment #529 - Posted by: mrs. kurse at January 4, 2008 11:28 AM

Ax Rx'd in 8:58

Comment #530 - Posted by: John Spear at January 4, 2008 11:39 AM


10:37 as Rx'd.

Comment #531 - Posted by: Svor 26yom/175 at January 4, 2008 1:30 PM

Heavy "Helen"

Todd M/38/172
Christopher M/13/110

3 rounds for time:

200m Run
15x T-Bar swings 80#/35#
8x Chinups 25#/5#


Comment #532 - Posted by: prochargedmopar at January 4, 2008 2:35 PM

Sub same distance on elliptical for run
1 pood, band assisted PU

Comment #533 - Posted by: Peter/37/M/218 lb./5'10" at January 4, 2008 4:39 PM


Comment #534 - Posted by: quallnow at January 4, 2008 5:18 PM


as Rx'd

Comment #535 - Posted by: **K95 at January 4, 2008 6:44 PM


Comment #536 - Posted by: Brandon C at January 4, 2008 10:18 PM

as Rx'd - 15:37

Comment #537 - Posted by: Donny at January 5, 2008 8:06 AM

-400m runs on treadmill (0.25 miles; speed=9.4; 6:22/mile)
-55-lb db swings went well again - focus on hips - dip back before weight swings back down
-pull-ups were slow and terrible - b/c 1st workout back from VT, where I couldn't do pull-ups
15:56 (last was 15:48)

Comment #538 - Posted by: bcb373 at January 5, 2008 10:46 AM

subbed 35# dumbell for 1 1/2 pood KB, underestimated on this should have gone with a higher poundage as all sets of DB swings were unbroken except for the last one; took a 1 minute break after each 400m run and after DB swings, and all PU sets were broken, with up to 10s rest interval between partitions

Comment #539 - Posted by: tejanostylin at January 5, 2008 11:11 AM

WOD as Rx'd

Comment #540 - Posted by: superg at January 5, 2008 12:04 PM

Helen, as req'd

39 yo M


cfphilly represent

Comment #541 - Posted by: Erik at January 5, 2008 12:51 PM

used 45lb dumbell for swings, time: 20min

Comment #542 - Posted by: John Bilenki at January 5, 2008 1:49 PM

As Rx'd

21 minutes

Comment #543 - Posted by: Parkinos at January 5, 2008 3:58 PM

Awesome. 13:04. My legs disowned me.

Comment #544 - Posted by: StacyM at January 5, 2008 7:55 PM


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





Comment #545 - Posted by: EMelton at January 6, 2008 6:51 AM

Didn't post way back when I did this, but my time was 11:05. Subbed 100 crossovers over my paralletes for the runs (both feet down on each side).

Comment #546 - Posted by: Rico at January 6, 2008 9:55 AM

9.45, maybe not full ROM on PUs... but close.

9.7 on treadmill.

Comment #547 - Posted by: vancityviking27m-178-6'2" at January 6, 2008 12:50 PM

As Rx'd.

9:34 (all sets unbroken). Slower than the 8:52 I did last time. Two weeks off killed me.

Comment #548 - Posted by: MoGreene at January 7, 2008 7:52 AM

Jennie:26 F 160# 5'9"

Comment #549 - Posted by: JennieLee at January 7, 2008 5:40 PM


As Rx'd with 55lb dumbell

14:27 (slower, but I haven't done Helen in quite a while!)

Comment #550 - Posted by: DocO at January 7, 2008 9:53 PM

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

Comment #551 - Posted by: james_c at January 8, 2008 6:01 AM



Comment #552 - Posted by: Karl Blanke at January 8, 2008 10:35 AM

11:45 sub 35# db for kb swings
wu=run 10 min, xfwux2
bad head cold today, dragging

Comment #553 - Posted by: gregev at January 8, 2008 11:11 AM

22:30, treadmill .25 miles, 45 x2, 55X1, PU single sets

Comment #554 - Posted by: mg at January 8, 2008 1:47 PM

15:07 at a gym in Winchester, TN.

Comment #555 - Posted by: nickB at January 8, 2008 2:40 PM


Comment #556 - Posted by: Gravy at January 8, 2008 8:30 PM

45/f/143 22:57

Comment #557 - Posted by: Kira at January 9, 2008 7:33 AM


Increased KB to 71 lbs.


not too bad, 30 sec off PR. Too much holiday partying and L. medial tendonitis.

Comment #558 - Posted by: moglee at January 9, 2008 12:43 PM

34m 178 today!

Zone seems to be working



~12 mins. Shoulder still sore from 150 burpees, so sub 5# kb swing, ring rows.

Comment #559 - Posted by: jmcneal at January 9, 2008 8:40 PM


Helen @ home 11:10

400's on treadmill ran at 7.1 first 2 3rd at 6.5
KBS 26lb KB its what I have
Pullups on rings

Comment #560 - Posted by: fireguy37 at January 9, 2008 11:31 PM

cfwu x 2

as rx'd 13:39
runs on treadmill
rd1 4:05
rd2 4:39
rd3 4:55

Comment #561 - Posted by: kcm at January 9, 2008 11:44 PM

Sub'd 40#db, otherwise as rx'd. Time: 10:23

Comment #562 - Posted by: Fitz Willy (Idaho) at January 10, 2008 10:11 PM

Age 36
BW 186

CFWU 2x15

12:37 vs 12:40 last time

Comment #563 - Posted by: Tim in VT at January 11, 2008 10:44 AM

UF track
Modified 30# db; weak pull-ups
Pull-ups 12;5;4 not good
Pose running-great stuff

Comment #564 - Posted by: Gatorland Hokie at January 11, 2008 12:04 PM

9:48 as rxd
go gators. miss hogtown bigtime.

Comment #565 - Posted by: mrader at January 11, 2008 7:10 PM


CCTJOEY your compound and website is INCREDIBLE!!

Comment #566 - Posted by: Ben Moskowitz at January 12, 2008 10:06 AM

38/M/191--SYracuse NY

Funny how you can have a really crappy week, not sleep well, and go to the gym on fumes... then 3,2,1, GO ...and there's a personal best time waiting for you.
As Rx'd: 9:05 (PR by 1 minute; 400's on TM)

Comment #567 - Posted by: DaGunk at January 12, 2008 10:15 AM

38/M/191--SYracuse NY

Funny how you can have a really crappy week, not sleep well, and go to the gym on fumes... then 3,2,1, GO ...and there's a personal best time waiting for you.
As Rx'd: 9:05 (PR by 1 minute; 400's on TM)

Comment #568 - Posted by: DaGunk at January 12, 2008 10:15 AM

24:47 as rx'ed

Comment #569 - Posted by: EdC at January 12, 2008 1:36 PM

1 for 1

Comment #570 - Posted by: Doug Sunshine at January 13, 2008 1:50 PM

17 min

50 kb

Comment #571 - Posted by: Mykep00 at January 13, 2008 3:28 PM


Did Helen on 1/17/08 because I was travelling and only had a 45# dumbbell, a treadmill and a lat pull-down machine. No place to do pull-ups. :o(

18:52 runs on treadmill, 45# dumbbell, lat pull-down machine on "16" out of "20". No weight marks on machine, simply numbers. It did feel tougher than kip PU's

Comment #572 - Posted by: santoguapo at January 21, 2008 7:23 AM

Sub'ed 500m row for running.
Did PU's on Gravitron with minimum assistance.
20 minutes.
Pushed hard on this one.

Comment #573 - Posted by: NYCRaider at January 23, 2008 6:27 AM


First time i had a "repeat" CF workout.
11:58 (PR!)

Comment #574 - Posted by: Sabir at January 31, 2008 10:14 AM

First time helen:
Time: 14.52

2nd time Helen
Time: 13.13

3th time Helen:
Time: 11.36

4th time Helen:
Time: 10.46

This time Helen
Time: 9.59

New PR

Comment #575 - Posted by: onefinesuri at March 27, 2008 12:58 AM

Noob here, did it in 17.58

Comment #576 - Posted by: mrvllus at March 27, 2008 12:25 PM

excited to try it for the first time. well see how it goes

Comment #577 - Posted by: daniel angeli at March 27, 2008 2:02 PM


I only have a 1 pood kettleball, but other than that, as rx'd.

Comment #578 - Posted by: Chris at March 27, 2008 5:18 PM


For the first time, I managed to survive the treadmill without getting shin splints.

Modified Helen - 400m,35# KB @15 reps, 9 pull-ups w/ 60# assist:

R1: 4:32
R2: 6:57
R3: 9:09

Comment #579 - Posted by: LurkingFrog at March 27, 2008 6:10 PM

bw 252.5, 21.3%bf
14:53, jumping/kipping pullups.
Nov 28 was 258.5lbs, did it in 14:29.
So, 30 seconds slower, but I don't think I could have worked much harder. Barbara yesterday beat the crap out of me.

Goal for next time: 14mins flat.

Comment #580 - Posted by: Geoff L at March 28, 2008 4:46 AM

First time trying this, gym is upstairs so subbed running for 90 sec skipping so it kinda defeats the object of timing but managed...


male 30 5'10'' 72kg

Comment #581 - Posted by: rick at March 28, 2008 7:43 AM

First time since my ankle injury.



Comment #582 - Posted by: Nico corona, ca at March 28, 2008 3:27 PM

15:04 for Helen

Comment #583 - Posted by: scfd1 9907 at April 7, 2008 10:23 AM
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