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

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

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

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!

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

This is easy, my gym.

http://www.thechaoscompound.com

Music by Tony B.!

http://media.crossfit.com/cf-video/CrossFit_CCTJoeyHomeGymm.mov

http://media.crossfit.com/cf-video/CrossFit_CCTJoeyHomeGymm.wmv

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

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!

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.

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!

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!

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

Sweet, an easy one!

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?

If it seems easy, pick up the pace.

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.

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.

#13 Bryant

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

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:
http://www.menshealth.com/cda/article.do?site
=menshealth&channel=fitness&category=workout.pl
s&conitem=5e1790ecab7e1110vgnvcm20000012281eac
____

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???

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.

Jerod,

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
Do it FOR SPARTA

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

#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.

is it swing with one arm or with both?

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,
Billy

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

Thanks bro

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.

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

#21 STOKER

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.

Is there a substitute for pull ups?

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

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.

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.

AllisonNYC -- thanks! :)

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)

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

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.

Awesome.

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

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

15min

I forget, for 3 sets

yesterday:
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.

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

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)

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

#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.

Enjoy!

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

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!

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

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.

#44 (01:39)
you have to ease into it...it'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...

"Helen"

10:57 (PR)

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

God bless,

Mike

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.

31/M/163

Using 61 lb. DB

10:01

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.

Steve

Eph 2:8-9

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!

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

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!

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

~J~

As RX'ed
11:23
Happy New Years

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...

-Billy

47 5'10 195

cfwu x 3

as rx'd 14:15

30/m/180

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

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

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

FELT GOOD TO BE BACK (AFTER A WEEK OF DOING NOTHING)

AS RX'D 13:20

45/M/155

11:32 treadmill

Helen has a lot of entries into LogsItAll.com -

the top 10 men:
Position Gender Approx. Age Bodyweight CF Gym Affiliation Time
1 damon stewart M 30 168 WasatchCrossfit.com 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 WasatchCrossfit.com 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:
http://www.logsitall.com/stats-embedded.asp?ai=22&mi=2&ag=0&mil=19&mvl=Helen&gender=mixed&mmx=min&

To enter your times into the ranking use www.LogsItAll.com

-bill patton

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) http://tinyurl.com/2du7lk - 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) - http://tinyurl.com/yuzecz. 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!

Kim,

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 :)

29/m/185

Squeaked by Elvis but I also had a 55lb db

8::57

M/39/185

As rx'd: 10:53 (PR)

More better faster

M/29/5'9"/175

As Rx'd
13:44

30/M/190

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.

john

RX'D
10:13
M/26/6'2/195

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!

7:05 (7:06 PB)

bwt-159
33 yom
5"10"

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!

38/M/205

RX'D
13.10

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!

Time=09:58
m/4yrs/176lbs
Clarksville, TN

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.

Age=27
BW=187

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.

http://stevesclub.typepad.com/

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

can someone email me what's a dumbell swing

49m/5'10"/225
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

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....

#75 Rajib

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

17/M/165

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?! :)

11:59....pr is 8:55...just working back up to full strength from stupid ITBS in my right knee

26/M/165

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

aod (#44),

I've been having the same problem with calf soreness. I found this article by Nicholas Romanov to be helpful: http://www.posetech.com/training/archives/000120.html

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.

#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!

Mark
Helen in a boat

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

13:30

Grip slipped on the 2nd set. Chalk helped.

Subbed 55lb db for kb

44/m/159#

13:10

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

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.

42/f/5'6

used 35 lbs kettlebell

14:50

ran outside, then had to go to basement.

45/M/189

14:42

40lb Db
weight assisted pullups
8.5 on treadmill.

bw 170

9:57 as rx'd

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.

20/m/70kg

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

M:280lbs:6'3":31

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?

38M/180

CFWU(x3 rnds)

Helen - mod with 500m row and 1 pood swings

13:52

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

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.

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

3-2-1...GO!

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

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

47/m/185

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

note: kipped off my last 12 pullups ooh-whaw

10:52 as rxd

125/17/f

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

male/35yrs/190lbs

no 55lb db used 45lb db for kettlebell

as rxd

12m45s

23/m/185

11:45 as rx'd

better by 1:49

down 23 more secs

as rx'd 10:41

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

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

Happy New Year everyone from sweden!

57/m/175
Helen
14:55
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.

32/m/193

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!

~J~

~Train Hard and Push Through "IT"!~

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.
27.m.168.5'8
CFWUx3
Helen as RX'd 11:23

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

Tina F/39/158#

mods: 1 pood kb swings; jumping pullups
11:45

---

Koley M/30/165#

mod: 1 handed kb swings with 1 pood kb
10:36

as rxd
11:48

Tom
m/45/180
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

30/m/79kg
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.

f/31/135/5'4"
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

m/25/200lbs

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

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
8.57

40/M/5'10"/175
Helen scaled - BrandX pack
3 rounds
run 400 m
21 reps 45# DB swings
12 jumping pullups
10.something

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!

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.
27.m.169.5'8
CFWUx3
helen as rx'd 11:23

9:06
w/ 50# DB for swings

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.

HAPPY NEW YEAR EVERYONE!!!!

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!

m/33/70/202

11:02pr

44/76"/193

15:24 (35-lb DB)

F/38/160/5'10"

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!

F/37/138

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

M/40/195

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

17:46.1 as rx'ed

17:46

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.?
j

40y/o M
75'' 197#
Warmup:SEA>RDU>home
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.

11:05
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.

First Helen ever

11:27

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.

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

M/23/220

Felt great, fast runs. Ready for New Years!

m/26/168
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.

m/26/168
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.

Bwt: 134

As Rx'd

7:45

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

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.

bryant,
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 equipment...today 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
J

20/m/6'2/160lbs

23:10

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.

well done speal!

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

~J~

Leonid,
excellent work! Congrats on the gains
J

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

Rx'd

12:42

15.5 minutes

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

~J~

m/20/170/5'10

As Rx'd
11.50

Fat Old Marine

First time unbroken sets, but I am still slow.
As Rx'd
16:08

thanks J!

3 rounds: 17:49

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

11:58
---------------------------------------------------
Compare to 071121
Three rounds for time:
Run 400 meters SUB Elliptical
55 pound dumbbell swing X 21 swings
12 Pull-ups

11:14

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

28:32, Bleh....:(

F 48 64" 150

"Helen"

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

17:57

~23:00

M 38, 6'2", 255

3 ROUNDS
1/4 MILE ELLIPTICAL
55# DB SWINGS x 21
21 PUSHUPS
12 PULL UPS, (ALL SPRUNG WITH FEET TO START)

17:28

IT MADE A FATBOY TIRED!

WU .5 mi on treadmill
WOD
13:32
55# db KB swings

i lliked this on 21:03

i liked this on 21:03

"Helen"

10:00

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

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.

As rx'd:

10:18

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

CFWU x3
-pullups

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

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

40/m/160
as rx'd 11:12

Helen

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

14:24

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.

Gnat

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!

1 mile run

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

1 mile run

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.

#61 & #79 - Don't forget to use the "Rx" or "Non-Rx" or "All" category on Logsitall.com 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

M 37 6"2 180
12:56
Did 1:30 highstep jump rope for 400m run
55lb dumbbell for swings
12 pull-ups

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
22.15
Saturday: 5 Rounds
50 squats
30 back ext
30 sit ups
18.36
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.

#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

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.

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

As rx'd 11:02 (pr)

(PR used to be 11:30)

20:04

Too snowy outside

AMRAP 20 min

20 double under
6 kbs 2 pood
10 pull-up

11 rounds, doubles killed me today

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

http://www.trickstutorials.com/index.php?page=content/flx3

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.

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

Helen

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

8:38

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

32/m/215/6'5"

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.

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.

61/m/179/6'

cfwu x 3 burgener wu x 3

"Helen" as rx'd except 50# db

12:51

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#

#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!

~J~

~Train Hard and Push Through "IT"!~

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.

23/F/120

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!

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

bwt:153

as rx'd: 8:36 (pr)

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!
JP

37/m/165

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

subbed 500 row and 35# db
15:42

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

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!

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

m/36/5'11"/254

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!

M/38/225lbs.

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 again...it's been a while.

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

12:09 (pr)

Happy New Year everyone!

30# Kettlebell
Ran around my complex

17:33

Helen as Rx'd
.........14:08mins......
(didn't meet Pukie, but his lil' brother Belchie came a-calling twice)

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.

Regards,

JimmyJames91

Jeff @ home
Runs outside
53# CF style KBS
All sets unbroken.
8:02

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

m/33/205
as rxd 10:10

#76 Gina,

Thanks for the advice!

LogsItAll.com is pretty sweet. Just found the solution to sifting through all the comments to see the scores.

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

12:23

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.

50/M/180

13:06

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

2:30 better than my last time!

30/M/5'10"/182

11:07
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.

18:46

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.

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?

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?

9:38

As rx'd, 13:51

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!

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.

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.

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!!!

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?

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...

15:17

Sandy 10'52
Darlene 12'04

First time with an actual 1.5pood kb vs dumbbell

12m12s
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.

32yrM\6'2\200#

asRx'd

11:06 my forearms are done

M/45/6'/175

Helen as Rxd
11:25

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.

CFWU x3(1/2PU's)

WOD
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!

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

12:36 last time.

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. ...it'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!!!

As Rx'd 55 Db swings.
22:55

Happy New Year Cross Fit!!!

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?

Oh, 38/M/220

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

Bench Press
225x5
245x5
245x5
250x5
255x5

Helen as RX'd 10:50

24/M/158/6'1

As Rx'd + 20lb Vest

15:38

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

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!

35 yo/F/192/6'3"

Brand X pack workout
3 rounds
400 M treadmill
25# KBS 21 swings
subbed 12 JPU for pullups
15:29

m28/205/6'2"

8:21 53#

5'7 198LBS Just pure out of shapeness now

WOD:GI JANE
Time:1315:
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.

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...

Done, but time not noted.

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.

38 bw 190
pr 7:36

today 7:55

2:38
2:39
2:37

28/m/187

12:01 (PR by 2:45!)

400s on treadmill. rest week worked wonders

sub'd 55lb db for swings

38/m/201/69.5"

14:38 as rx'd

Big Improvement over my first feeble attempt.

Happy New Year to you all!

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

M/22/150 cfwux3

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

wod as RX

11:21

34m/170/6'1"

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...

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

26/m/205

As RX'ed

21:11

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

Mike~

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

Mike~

HAPPY NEW YEAR!----SOON!

IT'S THAT TIME OF YEAR AGAIN. OUR FIRE DEPARTMENT PT TESTING!

TEST 1 IS THE PHYSICAL AGILITY TEST THAT IS JUST LIKE THE FIREFIGHTER COMBAT CHALLENGE. IT'S FUN! LAST YEAR I MANAGED A 3:42 PRE CROSSFIT. THIS YEAR I WANT TO TAKE A MIN. OFF THAT TIME. THE PASSING TIME IS 7 MIN.

TEST 2 IS LIKE THE AIR FORCE PT TEST. THIS WAS OUR PRE FIRE ACADEMY PT TEST THAT I STILL DO AND INVOLVES PUSH-UPS, SIT-UPS, PULL-UPS, A 1 MILE AND 2 MILE TIMED RUN. I HOPE TO PR ON ALL ITEMS.

ALL THESE TEST WERE TAKEN LAST JANUARY AND WERE ALL PRE CROSSFIT. I STARTED CROSSFIT BACK IN MAY AND I'M LOOKING FORWARD TO SEEING THE PROGRESS. JANUARY WILL PROVE TO BE A REAL TEST FOR ME AND CROSSFIT. I'M FIRED UP AND READY! BRING IT ON!

I'LL LET YOU ALL KNOW THE RESULTS SOON.
WOD TO FALLOW LATTER TODAY. IT'S BEEN A CRAZY SHIFT AND WILL ONLY GET BETTER.

ROBERT S.
TUCSON, AZ.

27/F/5'5"/132

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.

JonnyJay #203

Welcome! I am not sure how much CF helped AFT...but he can certainly jump...
http://media.crossfit.com/cf-video/CrossFit_AFTsGotBounce.wmv

29M/5'6"/163#

Last time 11:46

Today: 10:43

Next time: Sub 10:00

28/M/155

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?

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

2008 WORKOUT

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!

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

2008 WORKOUT

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!

26/F/115

Sub'd 26#KB and used Woody assistance band (blue)
13:25

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!

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!

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

Happy New Years!

Steve

http://stevesclub.typepad.com/

32/m/175

9:41 as rx'd

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

6'/182#/M/35

8:13 Rx'd

33/m/175lb
as required using treadmill (-20C outside)
12:38

15:40 (w/ jumping pull-ups)

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?

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

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

-Rob

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.

30/m/187

as rx'd

10:44

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

23/M/215/6'1"
23:26

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.

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