hoo boy! should be fun to do this at the gym i'm visiting while traveling...

I love this workout! Going for sub 8:00.

3,2,1 Go!

Thought she would be popping up soon. awesome. Will see if I can smash the 7 min mark.......not.

BTW The Biggest Loser in Australia has now strated to incorporate Crossfit into their training. Its catching on over here. Good to see Commando Steve helping the cause as well.

3,2,1....Go

NICE! More PULL-UPS,haha

Helen...NICE!!!

I've been longing for some kettlebell action!

No more pull ups! I'm going to have to start shopping online for new arms.

Coool, I just re-watched the video of my homie go sub-7 for Helen today. I may have to try this one with the rower on Friday or Saturday.

MWade - see you at 0630

Pullups....WHY GOD!?!?!?! If we do any more workouts with pullups in them I am going to be able to pullups so good I'll launch myself into orbit.

Just wanted to say thanks to the guys at CF Las Vegas. I was in Vegas last week and had the pleasure of meeting the crew, getting a workout at their facility with some help from Joe and Zach. Very nice bunch of guys who showed an out-of-towner some awesome CF hospitality. I encourage anyone visiting Vegas to stop and see them. I really appreciate how positive they were. I have been CF'ing for almost a year and this was my very first opportunity to get into an actual CF facility or train with anyone who is certified. Thanks again Joe and Zach, especially for the ride back.

nice

Tonight, making up a missed wod while traveling in Medford, OR. Stopped in at CF Allegiance for this workout and got a new max- 145. That meant I achieved my goal to beat my 62.5 kilo max from college. My next goal: body weight clean.

Lu Crenshaw is a great coach who helped me out with my approach to this lift AND on my push up! Thanks, Lu!

27 / female / 6'2 / 173

M/51/183/5'9"

Thanks Dave at North Shore Crossfit (actually the beautiful new facility in Beverly) for the great coaching and for helping get double unders for the first time! Couldn't do more than one at a time and after 30 seconds of coaching from Dave, I was able to get more that 10 in a row and was able to complete Annie as rx'd. Visiting Boston from Salt Lake but it always feels like home at a Crossfit facility.

Annie: As Rx'd (for the first time)

19:04

Dear Coach,

Ran my PFT this morning and after being on crossfit for the past three months I scored a 287 which is the best I have done in my career. Thanks for the help.

#9 Pretty Funny, i was doing PU's a couple weeks ago on some ergonomic pull up bars instead of the normal strait bar and i almost shot myself through the light in the ceiling!! got a few good laughs

Cool shirt Coach Glassman is wearing in the WOD Video: Go PPCLI!

perfect!

Argh, running! Not sure if I can run after doing Barb Lite today :( Goodnight Crossfitters, will hit this after work tomorrow.

Cool! I am only 1:42 away from besting OPT. Tomorrow is the day I take him.

Seriously, that was a joke.

I'm still getting acquainted with CrossFit and my rec center lacks kettlebells. Any suggestions for a substitute of the kettlebell exercise?

P.S. You're killin' me with these pull-ups, folks.

How old must we be before having fun while playing a sport isn't enough?
I go to a Blinn Jr. College in Bryan Texas and at the end of my Foundations of Kinesiology Class my teacher vented for about 20 minutes about how his daughters softball team, that he coaches, got their ass's kicked. He went on to blame the fact that she was playing with older girls and the teams were unfairly balanced. I am not exactly sure how old his daughter is but I know the ages ranged from 10- 14. During his venting he kept emphasizing the fact that it was all about having fun and the other coach was so worried about winning that he was not giving the girls on either team a chance to have fun. Well I competed in sports from high schoool to college and I don't remember a better feeling than winning. Winning is what makes the game fun, I mean if your not playing to win then why play? Well being 19 and unmarried without children I kept thinking to myself, "is this man right? Should I raise my child to have fun before they learn the concept of winning? And if so at what age do I start to instill the fact that winning is important?" He also kept saying the girls wanted to quit because they had been beat so bad. What? maybe they should learn the concept of losing and working harder in order to win or not get beat as bad.
Now maybe I am wrong maybe giving it all you have got each and every time is a type of winning and kids should only learn to have fun so it deters them from quitting. But God it feels so damn good to win.

nice video. props on the Faith No More song. Best band EVER! can't wait til the May cert at CF one world!

#18, you could swing a dumbbell, but that kind of sucks. If you can acquire your own kettlebell, I'd do it. Check out k2fitness.net or dragondoor.com. If your gym doesn't allow kettlebells, change gyms! :) I have to work out at home a lot and have 4 kettlebells. I can usually do a pretty good sub with my kettlebells for whatever w.o.d. comes up, so they're a really good piece of equipment to have. One of the best "bangs for your buck" out there, and next to the barbell, maybe the best all round piece of equipment in existence. but that's just my opinion.

I've achieved the rank of shawn the puss with the pull-ups. My hands were bleeding after the last wod. I'm going to have to do 50 and 50 double-unders and squats. I am having a very difficult time even hanging from a bar. Please forgive this slacker...

damn it. i've had one of those days...to top it off i'm training my second to last client and slide behind the bench to spot her and hit a damn plate with my hip and it drops smack on the top of my foot. i'm swollen and limping. this better heal by tomorrow for helen.

on a positive note, yesterday i finally got my first freestanding HSPU. ended up doing 5 total.

Looking forward to day 2 of my crossfit journey. No kettle bell for this guy so I guess it's a dumb bell and we'll see how that goes. I'm excited for CF because I almost met pukey on my first day and I'm not in bad shape, but I'm also not in crossfit shape! Good luck all.

#3
Check out Steve's website @ www.crossfitfx.com

His Gym will be opening in the next few weeks.

Kam

Yes...more pull ups... feels like I will be getting that Kip soon!

Awesome...more pullups....god I love CrossFit!

Here's OPT's sub 7min. Helen Video for inspiration
http://media.crossfit.com/cf-video/CrossFit_SCL1OPTHelen.wmv

After having done Eva, Helen will probably feel like cake.

Or probably not...

Thanks for the kind words Brian! You showed awesome motivation and great athleticism during the workout. Your deadlifts are near picture-perfect...and you can move a damn good amount of weight. Keep doing what you're doing at home and come back whenever you can. Your next workout at the new facility will be free!

one day barbara will fear me, nate will bow, and helen will be doing the sweating... until then, i think i tore something in my chest. why can't i just stop when i know i'm hurt?!

I'm Just glad its not squats!

Wow! the OPT video is amazing. I love the motivation. I'm a couple days behind so I did Barbara today. It was my first time with her. My buddy told me that he almost puked earlier today with this WOD and I didn't believe him. I was wrong.

Round 1 - 2:21
Round 2 - 2:39
Round 3 - 3:08
Round 4 - 3:58
Round 5 - 3:29

I felt pretty good after round 3, but after round 4 I thought pukie was coming. I wanted to quit, but I pushed through and actually had a better round 5. Awesome WOD! Bring on Helen!

ugh.... More pull-ups. My lats are hurting so bad right now from barbara i dont know if i can make it through helen. But like the rest of us cross fitters, i will push through with everything that i got. I love Crossfit!!!

31/m/223

m/42/73kg
sub DB 24kg
run on treadmill 14km/h
15:40
Totally blasted

m/30/212/73"

1 Mile (6:54 Treadmill), CFwu x 2

"Helen" as Rx'd 8:41 (Treadmill sucks for the sprints)

CFwu x 1, 1 mile (7:24 Treadmill)

Dizziness just now wearing off. Nothing like stumbling out of the gym incoherent.

1-1-1-1-1-1-1
squat clean & push jerk

210 lbs., not a pr but smoooooth. Intermixed ring and parallette work.

Lance, Adriana, and Abbey,

Great Video of your trip to CF North Santa Cruz. Looks like you guys represented well out there.....hope we see you at the Florida games in Melbourne.

Keep up the good work!

Lance, Adriana, and Abbey,

Glad you had a great time at CrossFit North Santa Cruz, and it looks like you represented S. Florida well.

Hope you make it to the Southeast Games in Melbourne.

Keep working hard!

15:00
Weak effort.

M/22/67kg

Helen time: 9:31

Yeah I know OPT beat me...

Ugh it makes me sick to see how fast some of these times are. crazy SoB's

Helen: 9:33

Maybe I'd have been a little quicker if I hadn't had four eggs and a liter of milk for breakfast. The whole last 400m my stomach was rolling like a ship at sea.

9:26 - 400 meter stair and parking garage runs, 52# overhead kb swings and kipping pullups. The run was length of hallway to stairs, run down stairs, run full garage circuit twice, run back up stairs and hallway to apartment.

Lance ,Great video, glad to see you get worked by Coach. Makes up for you working me at the Burgener Cert! See you guys soon-

Lance ,Great video, glad to see you get worked by Coach. Makes up for you working me at the Burgener Cert! See you guys soon-

Pullups? WTF?

Thanks Matt and Mike. Yeah, you both know that feeling you get, while your at the cert. The CFHC Crew will def be there at the SEC Games. Going there to see if, we can keep up. GOOD TIMES, can't wait.

I caught up on 30 MU for time today. 2nd time attempting this workout as RXd, last time I got 22 in under 10 minutes but my hand ripped. Today I was able to finish all 30 in 12:41. My hand only ripped on the 29th this time, so I figured I better finish.
3-3-3-3-3-2-2-1-2-2-1-2-2-1

Helen as rx'd

10:21 my first time with this one. I was hoping for sub 10, but we'll get um next time.

m/44y/68"/190

Helen

20:04

Had to use a 55# DB. Used a treadmill at 1 degree incline to do the run.

First time doing any kind of swing.

12.30

treadmill run
60lb DB swings

as subs

Week 8 rest

Wow! Who's the guy in the middle of that picture?

Let's see more of him!

8:44
Treadmill run
24K KB
Deadhang PU's

This is my 4th CF workout and I have to say, after those 220 pull ups from the previous two WODs my arms are killing me! Todays PUs seemed ok though so I am sure I am not broken. Looking forward to seeing how CF works out for me over the next couple months.

Thought it would be a CFT ...

Helen, 9.49, PR by ~30s. POSE wins another one.

1.35*.58*.26
1.58*.54*.33
2.07*.43*.33

The 21 KB swings always seems to take forever, but this set was the easiest yet, which I attribute to having so many swings of late with the 2 POOD beast. Paul

Argh, running after Barb Lite yesterday! Ah well, will be doing this after work today. BRING IT ON!

49m/5'10"/225
I just received my 3rd cortisone shot in 7 months. Promised I would not work shoulders (much) until after therapy.
subbed squats and back extensions for pull ups and swings. did 4 rounds
14:30
getting old isn't for wimps

Argh, running after Barb Lite yesterday! Ah well, will be doing this after work today. BRING IT ON!

M/19/188/5'6"
As Rx'd: 10:57

16:22 as Rx'ed -- few minutes off my PR (but the PR wasn't on a measured 400m course).

33/M/192

as rx'd

9:51

M/40/5'11'/180

as rx'd+*

19:34 (*KBS with 60# DB--really need to get some 40's# and 50's# DBs!)

F/37/5'6"/140

12:49 (6 real/6 jumping pull-ups each round; 25#KB)

M/39/185

As rx'd:

10:45. PR by 8 seconds.

More better faster

47/m/180

As rx'd

9:59 (pr by over seven minutes)

with 3 clock-stops at treadmill station in a different building, total stopped-clock < 30 seconds, so maybe this score is 10:29 - still faster than Marty

47/m/180

correction - 12:14 including transitions

I just timed the transition from treadmell - it is more like 45 seconds, so

9:59 + 2:15 = 12:14

43/M/75"/200#

3 rounds of 400m and 50 squats
3:08, 3:27, 3:40
Total 10:16

then 3 rounds of stadium steps/push ups (9 runs, 90 push ups).

Each round was single steps and 10 incline push ups, double steps w/10 regular push ups, high knee single steps w/10 decline push ups. Failed to time the step workout.

40/m/176cm/69kg

Helen as rx'd

10:44

PR, 11:21 last time. I need to work on my kb-swings to beat this.

'helen'
only have 35# db in the new gym-looking into the purchase of a couple of kettlebells...

mike-9:29
drew-9:10

Crossfit ATM
Helen
as rx'd (run was closer to 425, we need to fix that)
9:12

Swings were a breeze compared to the 2 pood beast!

22:08
as Rx'd
225
FOB FALCON, IRAQ

1. 4:07
2. 4:58
3. 5:37

Go to use my new kettlebell. Managed to storm through the swings every time, which is a first.

New favorite workout.

29/m/recovering globo-gym addict/195

More Pullup...as I like to say don't do what you can DO what you can't. Knock knock Helen, here comes Platoon. First time.

1/2 Helen 8:05

M/31/5'7/176
As rx'd
10:25
Done at globo gym. Lost time between the runs, had to run from pullups to door (10s), then run from door to swings (10s).
I agree the 24kg swings seem easy after the nate-eva-nate 2 pood wods.

25/m/155

Used 60# DBs because there were no 55# DBs.

NEW PR:

10:04

Ripped up a nice callus

#18

I don't have kettlebells either at any of the gyms I use, even my home gym. If I am at a gym just use a dumbell. I have not found that great of difference between that and a kettlbell.

When I am at home I either use a 12x6 inch concrete cylinder or a concrete cylinder. That is the great thing about Crossfit. Find something heavy and start moving it with good form

JFG

13:49

4:14
4:32 (go away pukey)
5:03

treadmill transition sucks. so do pullups. but Helen is oh so sweet. after a long recovery sit, finished off with 20lb OHS practice.

Nice job on the HSPUs, Nadia!

first time for helen.

29/m/165

as rx'd

14:09

gotta get better.

32/m/170/70"

cfwu

rx'd 17:03
had to wait on some dude doing cable curls to move so I could do my pull-ups. i appreciated the break though.

almost lost my groceries...i hate running.

Hit this yesterday in 10'08" as Rx'ed, beating my previous PR of 11'09".

bw: 181

Subbed elliptical and 55# db.

Time: 10:29.

Wow, that felt great! 10:30! My best time for any of the WODs.

I have been on a isometric/cardio routine for several weeks after having done CF for 6 weeks. My goals was to drop some quick bodyfat and add a little muscle so that I could move to full scale CF.

Well, after hitting my goals, I took 3 days off just to recover a little and see if I wanted to get back to CFing.

On day 4, I went to the gym for my same iso/cardio work out, and it felt like I was starting from scratch!

I recalled from when I was doing the WOD daily, I could take several days off and still be fit as a fiddle! Not with standard lifting and running!

So, quick as you could stay Beat Me, "Barbara" I tossed out my work out plan and got right back on CF WODs.

I can't tell you how much better I feel, but if you are here, you already know how good I feel. Sorry. I repent, Father Coach, for turning my back on thee.

So, I am back and pounding it, baby. Bring the pain!

--Grant

35/m/70/170 indoors 5003 feet
WOD Helen: 11:10 subbed 55lb db

145lbs/31yoa

Helen as Rx'd:

9:33 (1 second over PR)

Pretty happy with this since I did Barbara yesterday. Runs were on a treadmill (sorry) at a 1:30 pace. First round of KB swings were unbroken, then 14-7, 7-7-7. All pull-ups unbroken.

25/180/m

9:49

I got a fever. And the only prescription... is more pull-up.

Weak performance on my part for Helen. I felt strong, but due to the layout of my gym, it's about 45 second trot from the treadmill to the 'pull-up bar' aka squat rack, and it's probably a 2:00 walk from the track to a decent pull-up bar. So all said, 15:20, but I'm thinking it'll be closer to 12:00 when I can finally convince the gym director to install some beefy, 'destroy your forearms' pull-up bars by the track.

Keep the pull-ups coming. My lats feel like they were pounded on all night by a mob of meat tenderizer-weilding underwear gnomes.

Happened to do this yesterday with some folks from work. 11:25 with a 55# kettlebell and no room for kipping. Also stuck running in work boots.

bw 170

9:40 as rx'd

BW=187
Age=28

10:18 as rx'd.

31/M/190
subbed 500m row for 400m run otherwise as rx'd
time: 11:59

As rx'd
9:56

I'm usually on the side of horsepower more than appearances, but dang Lance, how in the world did you get your chesticles that developed??

Great work out today! I am thinking of doing a million pull-ups today so I can take 2 rest days next week, yes TWO rest days.

37/m/150
8:28 good improvement over last time (9:19).
used 40lb kettlebell, otherwise as rx'd. I need
to go buy heavier kb I suppose, my 40lb is a
little light for most of the wods

As Rx'd: "Helen"

PR!!!

8:12

M/23/6'1"/178

12:47

Better than previous best by 1:30.

BW =< 170

M/6'/38/185
12:08

Nadia,
OUCH! That's my biggest fear...I have a feeling you'll still be doing Helen :)

Also, congrats on the hspu!! I am very close to getting mine, so it's exciting to see someone get their 'first', whatever it may be.
Love seeing your progress. Keep up the great work.

I read fairly recently on one of your posts the Zone wasn't working for you. What are you doing now ?

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

9:55

--------------------------
Compare to 071231

11:58

sorry to double post

F 13 67" 139

"Helen"
Three rounds for time:
Run 400 meters
55 pound dumbbell swing X 21 swings SUB 10 pound dumbbell
12 Pull-ups SUB 12 Gravitron Pull-ups

13:13

Welcome back Grant !! Glad you came to your senses!

I took my buddies through their first WoD for Crossfit. 11:27 for Nate and 12:52 for Bryan. I had a 9:13. Only problem was, we couldn't get a kettlebell to the local track and we don't have a track near the gym. So we opted for the gym and utilized a treadmill. Is this acceptable to substitute? Ran a 4 miler yesterday afternoon after doing the WoD for the 25th yesterday morning so my legs were a bit sore. Barbara was no joke :)

22/M/160/5'10"

10:53

5min rope skipping + CFWUx2 (No PU's)

WOD as rx'd: 10:35 (PR)

Used a 25Kg Kettlebell

DAMN I can't find my stop watch and my cheap school gym doesn't have a clock up. I'm just going to try my best on this one and I know it'll be done faster than my embarassing time last time this WOD was done (27:12)..I joined the track team and have a meet on saturday. I can't wait to finally apply my training and express it in this sport. Coach wonders why I don't show up to this weeks practice but we all know that a WOD done to your best potential is enough your body can handle for a day most of the times. When school is over and I'm done with track I'm going to continue practicing Kung Fu which I've done over the past two summers. I realized how much I liked it and how much crossfit can help me with it. Ok keep up the hard work!

M/37/6'1"/175

As Rx'd

10:38

New PR!!!

This is the first time I had a 1.5pood KB. I used to swing the 44lb 27x to make up for the weight difference. I'M STOKED!!!!!

as rx'd

8:07

M/24/175

Helen

as Rx'd

11:30 new PR by 1:30

12:11

had to pause the clock while waiting for treadmill on third set. Otherwise, as Rxed

BW 170

as rx'd

8:00

40y/oM
75" 202#
"Helen"
as Rx'd
8:16 (PR)

LOTS of good data for this one - a fun set of stats to pull...

I've put the entire ranking on the main page (no login required):
www.LogsItAll.com/login.asp (w/f/s)

scroll down and look for the 'helen' link to view the entire list and photos.

Total results: 240

Men Median: 11:03
Women Median: 11:33

<20:10:32
20-30: 9:51
30-40: 11:08
40-50: 10:45
50-60: 14:18
60+: n/a

Helen:
Male/190 lbs/6'4
Substituted Kettlebells for 55 pound dumbell, getting a set of kettlebells at our gym next month so this will be the last substitution.
First round was 2:45, then 3:23, then 3:25 for total time of 9:33.
The swings are tough to grip correctly, looking forward to kettlebells.

Male 46years 6'4"/238lbs = 8:05

Jumping Pullups other wise as rx'd

11:00

subbed 35lb DB swings- unbroken
had to run across gym an up stairs to track
felt good, but hands are torn from previous pull-ups

gina #97

thanks for your support, and it sounds like you'll have your HSPU very soon! oh and ya- ill be doing helen, my runs might be a bit slower but thankfully i don't think anything is broken. my gymnastics coaches used to say 'if it's not broken and your not bleeding- keep going'. stupid i know, but that bs has stuck with me.

as far as the zone, well ya i don't feel like it is really working in the way that others explain. i'm still doing it and i weigh and measure everything but im getting bigger, slower, and definitely not leaner. i'm making a few changes and just started eating meat after 13 years of vegetarianism--hopefully that will make a difference. it's frustrating.

i'm taking a newbie through helen tonight which should be fun!

M/21/210

Did the 'puppies' scaled workout over at Brandx, but did 21 DB swings instead of 15 cause I misread it. Anywho:

12:08

Sore knee sub'd 2 minute bike sprint level 10 ( I can run a 400 in about 1:37

otherwise as rx'd

14:24

As Rx'ed
9:15

m/45/173

13:37

Go Freddie!

Have Fun, Train Hard,

Billy

M/22/6'1"/185

No KB's or DB's so I made a little sub for the swings

Run 400m
Power Clean 100# bag of soil
Pullups 12
3 rounds

8:06
That's some good posterior chain work

Getting back into the swing of things by scaling back . . . a lot.

30 24" box jumps
21 35# DB swings
12 pull ups

3 rounds for time

6:11

CFWU- minus pu's
WOD-
Pu's 30 assist
15 lb. db swings
13:44

JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

45 lb swings

20:00

M/29/185#

treadmill
55lb dumbell

10:49 PR!

32/F/5'10"/155#

Not feeling it today and almost didn't do the WOD. Couldn't believe it and did a double take when I looked down after round 2 and saw I was still under 6 minutes. I have cursed every WOD lately that had running in it, and was completely skeptical that it would improve my performance. I will not doubt the system again. Thanks, Coach.

1 pood KB; all work done outside
10:05 (PR by 1:15)

Run on treadmill
30# db swings
jump pull-ups

14.34

11:52

10.23.7, subbed the 400 m run for 150 rope jumps, still, I think that it's not at all the same thing, but anyway... feels kinda ok, but perhaps if I'd done the running as rx'd...

29/205/6'1/m
11:24

26/m/205/6'1
11:24

10:00 PR!!!!!! 208lbs 73' M 32y/o

63lbs KB. Russian swings
warm up
1 mile run 8:00
warm down,
L-pull-ups 5,4,3,2,1 x4
handstand push up practice
6,5,4,3,2,1

12:47

plus running back and forth from treadmills to free weights. Pulls ups are the death of me, even still, with kipping.

With treadmill runs and 55# DB swings:

8:51

A PR by 1:27!

As Rx'd

14:30

lost a few minutes to treadmill set up and first time with dumbell swings.

Just completing it was good enough for me. Did it at the gym which meant a trip up the stairs to the treadmill each time.

I love the pull ups. I suck at them so I glad you have tacken the time to fix the problem for me.

FINISHED 11:43 GOTTA GOT 2 MONTHS TIL FIGHTIME.
MUCH LOVE TO CROSSFIT FROM THE F2 FIGHT TEAM

23/m/190/5'8"

14:30. PR by 15 seconds, but it's an empty victory.

Just as I finished the second set of dumbbell swings, I started feeling a sharp pain in my upper back. Every time I take a breath or try to draw my shoulders back, it feels like someone is stabbing me under the right shoulder blade with an ice pick. I don't know what I did, but it's really limiting my lung capacity. Trying to finish a met-con workout while not being able to draw a full breath is no fun. I'm not a doctor (yet), but I'd venture a guess that I've strained an intercostal muscle. Hopefully I haven't torn something.

Has this happened to any of you before? What should I do?

25/M/180
10:12 as Rx'd

M/38/187/70"

CFWU x 1

First time as Rx'd

16:39

24/M/158/6'1

As Rx'd

9:59
I had dreams about Helen all night

23/m/170#

as rx'ed in 10:05

treadmill couldn't get up to speeds for faster time...wanted sub-10 soooo bad.

16:02, last set with L pullups.

Man, I suck. 19:00

8.5 mph on treadmill

Kettles - 55lbs as Rx'd

Pullups - 5, and then doubles and singles to 12

I suck at pullups, but I keep on trying...

Tougher workout than expected.

oh, 37 years old, 5'11, 210lbs

I don't know why, but the filter keeps blocking my posts. Let's try that again.

23/m/190/5'8"

14:33, but an empty victory.

Right after I finished my second set of swings, I started feeling this stabbing pain under my right shoulder blade. It hurts when I inhale or try to draw my shoulders back. I think it might be a strained costal muscle, but I'm really hoping I didn't tear something.

Has this happened to anyone else, and if so can you tell me what to do?

15 min.

I'm still doing my pullups with the band to assist, though. And I just did one Pood. 6mph on treadmill.

36/M/5'11"/175

10:15

On a treadmill, with a 55# dumbell. I didn't have to break up my pull-ups for the first time.

35/m/180
CFWU
Helen
11:47

as rxed

19:45

Thanks Coach!

cool,just got my kettlebells yesterday.the 1.5 pood is gonnae be a killer,plus the usual pain in the a**e running up and down stairs between different rooms and trying to get the treadmill up to speed!hope the gym is empty.looks like good pain!

52/m/195
CFWUx3

“Helen” as Rx’d w/ 55lb. dumbell swings on treadmill w/0% incline
TIME: 19:23

Come on you other 50 year olds. Show me what you got.

"Helen"

sub: stairmaster level 11, .25 mile
sub: 50 lb dumbell (heaviest I have) X 21
12 pullups

3 rounds

9:52

40m/187#/5'7"

400m run 8.5
CFWU X 2
as Rx'd
12:18
asthma kicked up a bit...lost time transitioning between stations @ the Globo-gym. cant wait until this summer to start doing the WOD's outside and getting some real times!

Day 3 of crossfit
New to this and a bit unsure

Did scaled version off brand x

Subbed run for 30 step jumps (no box, only about 8 inch high)
12 DB swings with 14kg (30lb)
6 pull ups (chair assisted, still dying from mon and tue)

sweating like hell and struggling for breath but only took 5:15

should i up it i'm not really sure just seems like i blasted through it too fast

Like to throw this out there. When I can't run outside I use stairmaster. Much maligned in Crossfit. Want a challenge try using the machine standing vertical on the pedals, pushing through the heels. Level 8 or above. If thats too easy, go hands free. Comments?

45/M/6/180

TIME: 9:25

USED MY 2 POOD KETTLE BELL. ALL ELSE WAS AS RX'D.
ALL SETS WERE UNBROKEN.

FUN STORY:
I WAS AT THE POOL AT GOLDS GYM A FEW DAYS AGO ON A REST DAY. I ONLY USE THE GYM FOR THE POOL AND THE ROWING MACHINE. IT'S FREE FORE FIREFIGHTERS. MY GARAGE GYM IS THE BEST HANDS DOWN THOUGH. IT'S SIMPLE AND ONLY WHAT IS NEEDED. 3 LARGE WELL MUSCLED GYM RATS GAVE ME A HARD TIME ABOUT WHAT THEY SAW I WAS DOING JUST BEFORE MY SWIM. I HAD DONE ONE ROUND OF FIGHT GONE BAD. I TOLD THEM THAT WAS THE PROBLEM. THEY ONLY SAW AND DID NOT FEEL WHAT I HAD DONE SO I CHALLENGED THEM TO ONLY 2 ROUNDS OF FIGHT GONE BAD.

2 OF THEM COULD NOT FINNISH. THE OTHER ONE FINISHED BUT WITH MAX REPS IN THE 6-8 RANGE.

I TOLD THEM I HAD DONE ABOUT THE SAME WHEN I FIRST STARTED CROSSFIT.

I THINK CROSSFIT MAY HAVE 3 MORE CONVERTS!

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

M/27/69/185

9:06 as rx'd. Should of have been faster.

9:20

feeling really tied after 9 hours in the car and little sleep. stuck indoors so had to row the 400's which fried my grip.

13,10. kb swings all way overhead ( 1st time full swing on full weight)

Helen in 13:05 with a 55lb dumbbell vice kettlebell.

Sucking hard wind on last round. Felt great!

32/m/210/6'5"

subbed 60 lbs. dumbbell swings

12:09 PR by 50 seconds

I really wanted to get under 12 minutes but failed on pull-ups with 3 left at 11:53 and that blew it. Hopefully I'll get it next time.

M/38yoa/158lbs.
CFWU x 3 w/1 mile run
WOD: 11:43 as rx'd

3x 400 meters run
3x13 22 Kg dumbbell swings
3x13 Jumping Pull-ups

Total: 15 minutes

/Fan

33 m 195#

CFWU x 3 (push-ups instead of dips, no pull-ups)

As rx: 14:54

I shaved 9:08 off of my last time. Wow.

Is that Andruw Jones of the LA Dodgers in that picture? Kinda looks like him but I imagine it's not.

Bombs over Baghdad

As Rx'd
10:05

HOLY CRAP!!!!

That was brutal, but I loved every minute. Really worked on my Pose running and it made a world of difference.

12:50 as Rx'd

Used the monster kettlebell....it surely had it's way with me, took me for a ride!!!

M/173.5"/174 lbs

"Helen" as Rx'd: 10:34

Ran on treadmill, no incline, set speed at 12 mph.
55-lb Dumbell.
All DB swing sets unbroken; first pullup set unbroken, second two split 6-6.

Beat my last Helen (Jan. 18) by 2:09.
This was really hard; my forearms felt like they were asleep afterward.

as rx'd: 9:31 1min faster than last time.

First CF work out ever done 3/7/2007:
Helen (scaled)
3X
500m row (sub for run)
30lb DB swing
9 pull ups (majority "jumping")
15 mins

Helen today is something of a one year anniversary for me Crossfitting - the first CF workout I ever tried. Over the course of the year, I've benefitted from increased performance in the sports I've always participated in (hockey, mountainbiking), seen increases in strength and endurance I never thought possible, and attempted many new things (KB's, o lifts, etc.). I've also had to buy new pants. Approaching 40, I can safely say that I'm in better general shape now then I've ever been. Many thanks to the Glassman's and entire crew that makes it happen.

37/m/245

70lb assit pull up

10:58

10:44 Rx... no idea how i did on this one last time

15:58 as RX'd my first Helen!

9:50(PR)
sub'd rows & 55lb dumbbell
All straight sets
rows got hard due to forearm fatigue
2:55
3:27
3:27

Helen

7:34

17/195/m

27/m/5'10"/185

as rx'd
14:30

I started off with some active stretches and three rounds of the CFWU minus the pull-ups. For the WOD I substituted jumping pull-ups for the pull-ups.

Time: 14:20

F/25/140

11:56

First time doing "Helen" and I am still feeling "Barbara" and the 120 pull-ups and 120 Dips (substitution for muscle ups)from the days prior. Awesome workout, kicked my butt.

11:02

Missed 11 min by TWO SECONDS!!

Subbed 55lb dumbbell for kettle bell

Compare to 14:04

Question:

When do you increase weight versus trying to shave off time. For example lets say I was at 9:00 for Helen. When do I think about increasing the pull-up weight(bw + 5) or kettle bell weight(2 pood) instead of trying to shave off 10 seconds?

Thanks

Me: 41yo/M/5'10"/185lbs

Warm up: Greg E's full warm up

WOD: Helen: 14:48

400 meter run: around track

1 1/2 pood kettleball: sub 55lb dumb bell: all sets unbroken

12 pull ups: strict: all sets broken 6 & 6

I have to run inside from the track to the pull up bar and the dumbell and I keep the clock running. It's the only way to keep the time consistent from work out to work out that I can think of.

Have Fun, Train Hard,

Billy

AW
f/157/33

400M 3 down and backs on cul-de-sac
1 pood KB
Jumping pull ups on a tree

Loved this one! First time with Helen.

12:52

M33/181/6'2"
Helen as RX'd
9:26 (PR)
1st time doing this. Did Eva a few weeks ago and thought this would be easy. Well, what do you know, if you don't try to pace yourself too much...
I hope to do a bit better next time and aim for sub 9 in the next few months.
Great work out and I'm finally starting to learn the kip on the pull ups. Did last 12 just bouncing up and down without a problem. Couldn't do more than 10, 3 months ago when I started CF.
Practiced some double unders and clean and jerks afterwards. Did 5 rounds of 10 DUs + 10 pull ups in 5 mins (I still cant do consecutive DUs so had to do one or two singles in between, but getting better.)

23/m/175

8:00....should have been under 8 but my kipping is terrible.

24/m/198
8:14 as rx'd...pr by 41 seconds.
1st 400: 1:22
2nd 400: 1:34
3rd 400: 1:50
Lungs on fire!!!

46 - 6' - 215#

As RX'd

8:20 (PR)

Note to self: Done at station 9 course.

46m 200#

as Rx'd 11:38,

pr by nearly a minute; really happy with one because we did Barbara yesterday and that smoked us. This one smoked us, too, especially the running. The DB swings weren't bad compared to some of those 70# ones we've done recently. I hope nobody gets any ideas about 90# db swings.

32/F/140

Helen

15:09

Another workout without jumping pull-ups... YEAH! Could have been sub 15, had to wait to do 2nd, 3rd sets of pull-ups, spring break has increased traffic at the gym and had to wait for equipment.

Hello Everyone - I've been lurking around for a few weeks and trying out some of the exercises. But today was the first attempt at an actual WOD. First, let me say this "I HATE RUNNING!" Anyway, I managed to finish in 12:38. Lots of room for improvement, but at least I posted a time.

M/33/150

Helen as Rx'd 18:54

Not a great time, but I'm proud to say I did as Rx'd and didn't yak. The 55 lb swings are more then I'm used to, but it felt great to challenge myself. Good times.

34/M/160

as rx'd

11:11 (pb)

just started doing crossfit, love the intensity of the work outs. im 18 5'7 142lbs, am i doing the right thing if i want to bulk up and tone as well ad become strong overall

first time doing Helen
time- 10:47

running is killing me...need to get sub 10 next time...gotta find a day to throw in extra runs and sprints

m/31/185
10:02 did 400s on treadmill so that took away from time was doing about 1:45 for each and thats slower than my normal 400 time. All sets of swings (55lb db) and pull ups were unbroken.

Hey Dustin! Great time.
First time Helen. 12:13 although I think the run was short (Dustin). Lost time on jumping PUs. Need KBs. Used 35# DB. Fun stuff!

42/f/5'3/115

subbed the pull ups

10:16:88

M/40/5'8"/165

5 weeks into Cf. My first Helen.

(Sub: 2 min crosstrainer for 400 m)

17.30

First WOD after a week of backpacking and first ever Helen

400 m on treadmill
35 lb dumbell
10 pullups, trying to work on my kip

~11 min

34/M/77kg

As Rx'd:

9:42

10:32 as rx'd.

My first post in almost 2 years.

I'll be a while getting back into this......my heart is still pounding.

10:32 as rx'd.

My first post in almost 2 years.

I'll be a while getting back into this......my heart is still pounding.

Helen
220 - 35
9:53
PR

10:32 as rx'd.

My first post in almost 2 years.....my heart is still pounding!

Greg A warm up no pullups

NOT ASRX'D 60lb dumbell

12:29 new pr

ssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssss

43/f/5'6

wod
35 lbs kb
run outside then stairs to basement and back

14:05

M/27/178#/71"

"Helen"
11:34 with 45# KBell

Took a good 20 mins to get the Lactic acid bubble outta my chest... Awesome workout!!!!

Had a buddy join our CF club today. Felt I owed it to him put up some decent numbers. 9:20 as Rx'd.

9th CF Workout.

As RX: 32 Min. Pullups gaining fast.
Broke run down into halves on rnd 2 & 3.

Tomorrow rest day but will help another novice.

Mark
"Helen in a Boat"
500m row
21 1.5 pood kettlebell swings
12 pull ups
12:35

PR by 55 seconds.

no warm up, just went at it.

10:08 w/#55 dumbell
as rx'd otherwise

30/m/199/6'1"

helen

10:25 as rx'd

first time with helen and she was awesome!

felt great! lungs were burning and this little detached voice in my head kept saying "who cares, go FASTER"

STOKED!

9:57:53!!!!!!
First time with Helenand I met my goal of sub 10 minutes.

I ran on a football field goal line to goal line twice. The turn around slowed me down. I did pull ups with rings hung on the goal post (special thanks to Again Faster for the inspiration). Carrying a 55lb kettlebell in my backpack served as an awful warm-up.

I really love pull ups, but COACH YOUR PUSHING IT!

WOD as Rx'd
15:26
All the running was on a treadmill which slows up the time quite a bit.

26/m/195
sub'd treadmill at 1% incline

9:53

Indoor rowing instead of running
500m instead of 400m
58lbs dumbbell I don't have kettlebells

1st 500 1:53.1
2nd 500 1:52.7
3rd 500 1:51.8

had to rest a bit between sets but still completed everything in 19minutes.

51/196

Helen in a boat; 3 rounds of
500 meter row, 55lb DB swings x 21 & 12 pull-ups.
11:34

First time doing Helen.

Still having pain in my calf, but luckily it was only 3 440's.

Used 50# barbell and started with kipping pullups and went to jumping after about 4. Yikes!

Time 11:00

OH YEAH! I ran my heart out! AS RX'd 9:19

47 5'10 190

cfwu w/o pull ups

as Rx'd w/ treadmill at 1%

12;25

M/24/180

10:45
swings (55 db) and pullups rx'd and unbroken
runs at 480m/320m/480m on track=1280m

Had to use DB instead of KB, but otherwise as Rx'd

10:53 (second best run, but easily best since shoulder surgery).

33/M/175

8:31 - did it on treadmill and with 55lb DB

Subs:
Running on treadmill at 3.5 degree incline @ 10.5 km/h
20 kg dumbbell
pull ups all jumping and broken

19:30

Crap...

14 minutes as rx's (running on treadmill)
pr by 11 minutes!!

as rx'd 12:55

11:34

treadmill runs

CFWU -pullups X1

"Helen"
Time: 11:05 (PR by over 7 minutes)
Splits: 3:20, 3:52, 3:53
Runs as rx'd, 50#DB swings X23 reps, first round pullups kipping, second and third rounds jumping.

Thanks Coach!

first round with 1.5 pood kettlebell, but for the second two reduced to a 16Kg, about 1 pood I think. felt pretty weak today. Pull ups were broken for each round.

19:16

m/26/187

24/M/5'11"/200 Second complete WOD. Used dumbbell, assisted pullups, had to run around the gym to get from track to weights.

6:30
6:50
8:40
22' total.

Taking today and tomorrow off to prepare my body for the Running Cert this weekend. Looking forward to it!

11:32
sub'd 55lb db

37/m/152

9:43 with following sub:

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

Beat my last time by 25 seconds. I have been on a nice run of PRs lately.

M/35/183

As Rx'd 9:25(PR)

Run outside. All sets unbroken until last set of P/U, 5,5,2.

16:15
last time 18:46

Second time with Helen. As rx'd 10:37, outside at the track. Was shooting for a sub 10, but it's still a 45 second improvement over my last effort. A little disappointed with my time, busted another callus off of my right hand... it's becoming a bit of a normality. I will get a sub 10 next time if it kills me!! Thanks Coach for everything!

27/m/5'10"/153

13:08 scaled (PR; 16:40 last time)

400-m run on 1/9-mi track
30-lb DB swings (25 lb last time)
12 PUs on Gravitron so no kipping ;( but with the weight-removal bar folded out of the way

Good improvement. Swings much smoother. Wish I had a real pull-up bar near the track. Breathing very...aggressively...at the end.

#70
"29/m/recovering globo-gym addict/195" That made me laugh.

13min
Scaled up (yeahhhh budddy)
25# pullups for first 2 rounds-couldnt hold it right and a pain to get on. (also I couldn't kip, friggen thing kept hitting my groin)
and a 65# kettlebell

22/m/210/6'/sexy/

Just a note, I always did the pullups with a 'overhand' grip (palms looking frontwards) but today I tried greg's way (palms facing the back) and it was pretty smooth I'm not gonna lie. I recommend gregs way if you haven't already tried it.

14 minutes. PR by 13 minutes!! done as rx's but running done on treadmill.

28/M/5'10"/183/

Just getting over food poisoning so took it easy.
Scaled KB to 35lbs

15:20

55 lb db swing. Otherwise as rx'ed

13:18

9:35 as Rx'd (PR by almost 3 min!)

The Pull-ups were harder after last rotation.

36 yom
5'11"
bwt 154

8:54 as rx'd

everything unbroken. my older brother won't believe it! i don't believe it! CROSSFIT ROCKS!

39/f/137/5'0"

modified Helen a bit
500m row
21 swings 25lb db
12 jumping pullups

17:25
How you all can do that in less than 10 minutes is beyond me. I barely took any rest except 2-3 deep breaths walking between the stations.
Felt strong to the end though.

20/170/5'10"/M

9:20 as rx'ed

I liked this one!

9:57 - pb

ran outside, sub'd female 1 pood swings
pull up's 4/4/3, 4/3/3/2, 3/3/2/2/2

Did "Barbara" after moving furniture all day. Got started around 20:30.
2:!3
2:17
3:02
3:53
4:27

"Helen"
subbed 50# db
7:50

Helen
8:04 rx

wt:205
age:22

Helen
8:04 rx

wt:205
age:22

as rx'd-8:44, 10 sec. slower than PR.
Runs were slower & pull ups were my nemisis again, grip was hurting, 12-4/4/4-2's.

31/m/195

11:23 as RX'd. Great workout

9:21 w/55lb dumbbell. 11:40 last time.

11:50

19
btw, 155

runs on the treadmill, sub 55lbs dumbell swing

11:03

as RX'd.

22/M/145

42yom 182lbs

Helen: As Rx’d (55lbs DB, Kipping PU).

Time: 9:47.

Post WOD:
Ring Push ups x 4 sets(25-20-24-22).

Ory the "Oracle"....

You are superhuman. Helen is definitely one of your fortes... Your triathlon skills probably helped ya on this one.

helen
rx= 8:30
wt:200
age:28
i could of ran faster and pullups were all deadhang only because im still learing how to do the kipping pulls consecutively.
it was my first time with helen ,so next time im gonna try and take a minute off

18.48

I wondered why my 400 times were so slow until I recalculated the distance I was running right after the workout and discovered it was 530 meters. That makes a big difference.

55 lb dumbbell swings (all sets unbroken)
Ring pullups, all sets broken

26/6'1/207/32" waist

For all the trainers out there, what do you say to people when they make excuses? Cop-outs that you know are just getting them out of the WOD. What do you say to friends? Family? Co-workers? I am looking for some tact here, but all I want to do is call them lazy.

Any pointers?

"Pnuemonia Helen"
102 fever
11:06 as rx'd
go back to bed....

as rx'd:

7:10

felt like i was way over my head coming out of round 1...also...only had a 50 lb kb

19/6'2/185

15:29
no more pull-ups

m/34/70/190

9:11pr
treadmill

First time actually doing Helen.

12:51 (25KG db swings)

Can't say I cared for it very much - Boo gassing!

My arms are still sore/stiff. Didn't do anything -wimped out :(
Kudos to all those who pushed thru and worked out.

My first post because it is my first RX crossfit!
51/5'10,187 16:21.... thanks Mike Crossfit NYC.2 months ago I couldn't do 1 airsquat correctly. Thanks

22/m/170

As rx'd

10:05

29/M/180

as rx'd: 11:17. I had to type an email almost immediately following, and damn near couldn't get through it.

13:05 with stairs

Helen for the first time:
10:50 as RX'D

But my run to the 1/10th mile track (up stairs, dodging gym people), plus two laps, and then back to the gym was probably over 400 meters.
Also, I subbed 55 lb. DB for kettlebells

8:28 as rx'd

21/m/195#/6-2

9:25 (pr)

As Rx'd

EJEJEJJJEEEEJEEJJJJJEJEJEJEJEEJEJJEJJEJEJEEJ
M/34/170
10:25 TREADMILL 55LB DB

First ever Helen

21/F/118

25# dumbbell & 50# assisted pull ups

11:03

23/m/5'10/170
CFWU (w/o PU or Dips)

10:10

Used 30# db for swings. (My first time, warmed up with 10# first.) Need to look at those videos again and work on form. I shouldn't be using my back or arms much on these swings, right?

Sprinting and stopping on a treadmill suuucks!
I'm getting better at the kipping PUs though.

First time as prescribed: 14:58

(over half a minute improvement from last time, and I was doing jumping pull ups then)

31/m/5'8"/180

as rx'd 11:50

29M/5'6"/163#

Warm-up - 750M swim

wod: 11:34

Not a PR but felt good and steady.

Learn to love the pull-up. It ain't goin anywhere fo sho.

11:28

as rx'd 55lb db
9:18

40/M/185

CFWU x1
subbed 45lb db.

16:38

m/40/178

11:57 w/ 50#db, treadmill

First time with Helen! The pull-ups are still my weakest link. I use the Gravitron, but the amount of counterweight is dropping. As my weight comes down, my times will also.

Also, stopped in the middle to explain to a guy what I was doing--gained a convert!

25:33 using 55# dumbbell.

8:28 as Rx'd.

As Rx'd, more or less:
Treadmill runs; DB for swings; pullups on Smith machine

11:04

Not my best, but the best I could do at the hotel gym...

19:14

55lb dumb bell sub. rest as rx

m/30/158/68.5"

Modified Helen (mods as Rx)

400m run on treadmill with deck incline set at 2.0
55 pound dumbell swing (21 reps)
12 neutral/parallel grip pull ups

horrible pull up station I thought I might pull it over a couple times, so not much kipping going on.

Time 9:58

42yom / 147

8:45(PR) as rx'd

Not sure how I shaved off 1:14 from the last go round. Kept a steady pace throughout and only broke the swings on rounds 2 and 3 (15/6). Runs on Tread 12,12,10.

Post - Rope Skipping practice

M/26/170/67

15:21 as rx'd (all dead hang, no kipping)

I did a 12:50 Helen today and just realized I could have done the 1 pood for women but did it in the time with a men's 1.5 pood!!!

I feel like a badass!!!!

33/M/135
Treadmill runs and DB for swings.
This was my first time doing kettlebells swings so I started at a lower weight and worked up to full weight by the last set.

3:22 - 35 pound dumbell
3:20 - 45 pound dumbell
4:22 - 55 pound dumbell

51/M/155

11:25

At home, with Thomas Crubagh, and I finally got to use a 1.5 pood kb which is 10 pounds up from all my previous Helens. Avg. heart rate 181, peak heart-rate 191.

subed row for run
55 # swings
12 pullups with 30# assist

27:05 need to go harder

I need to find a work out area where weights are banging people yelling somone puking and I'm not only crossfiter

m/30/180
helen as rx'd

9:48

14:02

pretty poor time, not satisfied at all, my runs slowed me down (shin splints I think), no breaks on KB, had slight help from the Gravitron on PU....

24/m/197

As rx'd

7:50:14

male 31 8okg
As Rx´d
10:20

400 m Runs on treadmill....took 30 secs just to get it up to speed so 90 seconds lost there.

Swings with 24kg DB

Kipping pull-ups

Set a new PR! Quite happy because this is only my second WOD after 4 months of lazyness and general "fear of the WOD"

m/23/152

Rx'd

12:37

Ran outside, KB=1 pood (thats all I have)

ttl time 15:34 - long way from the door to the squat rack where I do my PUs :-)

tough little work out!

Alex

M/36/170

Helen: 12:25, PR by 2 mins.

I used a treadmill for the runs, a 55lb DB for the swings, and a nice kip on the pull-ups. Lost time moving between the various stations I set up at Golds Gym Rosslyn, VA.

27/f/140
13:17 as rx'd. Had to do run on treadmill which sucked because I had a lot of running between sets and had to wait for the treadmill to get up to speed.

cfwux2
burgwux2

Helen
3 rounds
400m
55# DB swings - 21
PUs - 12

20:55

Started CF in Dec (hit and miss)more dedicated since Jan 08. Religious since Feb 08. I have gone from 280 to 255 feel great. When I started I could only do jumping pullups with much jump, slowly graduated to little jump then one deadhang, then one and half. Today during the work out I did kipping pullups with a few light jumping one at the end of each round(forearms were roached) with twice getting 5 in a row. Most others were sets of three some fours.

I am a true believer and trying to spread the word.

Wasn't feeling good today, this one hurt.

stretching, cfwux3

10:00 even w/ db sub
pullups were fine, swings killed me

CFWU, minus pullups.

Helen: 11:24, with jumping ring pullups and swings done with half a cinderblock.

29 yom, 180 lbs

8:26 as rx'd with 55 lb dumbbell swings

9:58 last time, can do better but the treadmill won't go any faster

3:00
3:20
3:45
10:05 total (straight pullups)

45/182

9:00

Nine minutes flat, do you think I could have found a second somewhere to shave off? A PR but only by a few seconds, sub 9 was the goal. Probably lost 30 seconds total on the spin up on the treadmill each time around. Oh well, more reason to get outside, as soon as the damn snow is gone in NH.

27/M/190/5'11"

Helen
10:57

M/27/5'10"/168
Helen as Rx'd 400m sprints on the treadmill
9:41 New P.R.

Isn't the guy in the middle married to the woman on the right? Seriously. That's Lance and Adrianna of Boca Raton's Crossfit Harcore. Very fit couple.

Did Barbara today. Modified it for my leg, still in a brace, can't bend it. So, I did
20 pullups, 30 pushups, 40 unanchored situps 1 leg straight out 1 bent, and 10 ring dips.

2:27/2:38/3:02/3:01/3:26

practiced left leg pistols

WU .5 mi. walk on treadmill
35# DB KB swings x 10
PU
WOD
14:43

10:23 with 1 pood. PR by 12 sec!

Great job OPT Mommy!

treadmill, 50# dumbs 14:33

my 16 y/o nephew 10 flat

sub'd :90 jump roping and 1 pood
9:20

as rx'd

3 rounds

run 400 meters
50lb KB swing 21x
12 pull ups

6:50

44/76"/190

basically no warmup - still fried from Barbara 2 days ago

subbed 150 rope jump singles for 400m run (logistics in gym terrible)

also, subbed 35-lb DB - time to increase weight

9:48

M/52/205/74"
20:00
Used 55 lb db for swings. I thought I did good on Helen but only until I saw the times listed in the comments today.

37M/5'10"/162.5#

As Rx: 10:24.

45/m/71 kg
3xCFWU
Helen, but with 17,5 kg db (heaviest I can get at home)
13:42
Last time was 21:50, then with 20 kg db at gym

5'9 /160 /21 male

2nd week of pure cross fit... frist time helen.. 12 07 with a treadmill..i must have lost a little bit of time with the treadmill but she had me gassed...it was great.

I was reviewing some Trainer Seminar notes earlier. "A man will die for points." Amen!

42yo/184#

As rx'd
8:29 (New PR)

Getting old only sucks if you let it. I know I can kick Father Time's ass.

35# KBS/ asst pull ups
Time= 11:29

Post- practiced snatch form
rep 3: 35-45-55-65-70, 75x1x1x1

Practiced HSPU
Erin

44/m/154

Treadmill, 50lb dumbell

10:24

Helen

12:04

Ran on TM 7.2 mph
25# DB swings
Jumping PU

Felt so weak and crummy today. Still so sore after Barbara, I had to do jumping PU instead of the kipping PU that I just learned to do. Disappointed. :(

13:18

Did at home, so subbed 10 lb. dumbbell and horizontal pull ups.

subbed 400m rows for runs

14:90 with some jumping pullups at the end

How do crossfitters feel about running with a chute when not doing distance to increase the intensity?

M/36/205/5'7"

As Rx'ed :-)
23:07 :-(

As RX'd 11:25, 30 seconds slower than my PR. Runs on treadmill: level 10, 10, 9
Swings were "easy"
pullups slowed me down the most.

7:34 (pr)
400's measured with distance thingy and used 55lb db for swings...runs still need to be faster.

M/48/147

Behind. The FGB cycle looks like fun so will do those 3 as first of 4 in a row, end with "Helen".

FGB, details there, 288

Couple of milestones today. SDHP in FGB are first pulls I've done since injury in August. Also did assisted dips in CFWU, first pushes down or out since injury. I will not approach my previous level of CF until/unless I have surgery, but it sure is nice to be a little more in the game.

My favorite, just cannot seem to get any faster at it. Stuck at 12m12s range plus or minus a couple secs.

m/33/225/6"0

almost as Rx'ed in 13:21

had to sub a 500m row for the run...treadmills were all in use.

after the WOD, I practiced overhead squats and HSPU's.

M/47/180/5'8" as Rx'd 13:37

First Helen...400M run outside, DB (gonna purchase a KB), Pull up bar tht has frame work all around to support...hard to get my kipping timing down.

CF is changing everything for me. Very noticeable results after two months in strength, stamina, muscle build, fat loss, new sport challenge (I consider Oly Lifting a sport when you consider all the technique involved) and feeling stronger than I've ever felt in 20 years. Thanks to all who contribute in bringing the program. Its nice to be on the cutting edge of achieving superior fitness.

12:22 as rxd (pr)

#303, Michael

that is an awesome time, better that OPT by 9 seconds! Hopefully, you can capture it on video the next time it comes up! Congrats!

38M/175

I only have a 1 pood, so I subbed a 55 lb DB for the swings.

10:35

Stay Safe All

12:20 as rx'd, new pr

32/m/195

8:53

did runs with 2-yr old in jogging stroller
otherwise as required

m\43\190

14:30 26lb kettlebell (lower back sore so went lite) other than that, as Rx'd.

m/28/5'11"/185lbs

As rx'd

11:34

46/M/195

as rxed 9:08pr by 1 measly second

14 mins flat. Had to break on the pullups and kettlebells on the last two sets

Helen as rx'd

9:17 PR

Previous 10:03

16y/5'10/150

9:04
my Pr is 8:56, my run is about 425 meters... otherwise i did it as Rx'd

SPC crossfit

2nd time with Helen

1st time - 11/21/07 - subb'd 40# DB Swings (pair of 20s) - 16:39

Today - subbed 1pood KB Swings (Russian style) - 13:25

BW 70kg

8.59

C&P Run
24kg KB American swings
Kippers

27/m/168

sub 1 pood kb

10:39

1 pood. Treadmill.

9:03

Helen as Rx'd in 10:36, which is an 84 second PR. Next goal is sub 10.

25/m/170

1st time with Helen, she's rough!

25:50, had to rest between each exercise my last 2 sets so I didn't vomit.

55lb dumbell swings

bwt:151

as rx'd...8:03

12:20
55# db
would have been faster but I had to walk halfway across the gym to the treadmill.

Anthony (M/29/170)

Warm up, Squats up to 265x5, then WOD

"Helen"
subbed 25 burpees instead of 400m run (weather)

8:53

M/22/153 cfwux2

3 rounds of:
40 x 20" box jumps (took 1:30 first round)
21 x 55lb DB-swings
12 pull-ups (alternating grip)

11:15 PR

10:45 Ran on treadmill, no dumbells or kettlebell, so I had to swing 2 25# plates, and do ring pull-ups.

23/m/175

used 1 pood...

10:09

Should I be resting between rounds or just givin'er the whole way through??

7:30 (pr by almost 3 min!)

first time with unbroken pull-ups
071231 was 10:22

Thanks, Coach. It still boggles me how well this stuff works.

23yom/6'2"/223lbs

did 1/4 mile on treadmill at 10 speed in place of 400m run

8:41

think i might have felt a little bit in the zone...or it had something to do with watching OPT do Helen...

oh yeah, bout a 4 min improvement (don't know if that is saying anything good about my past performances)

First go @ Helen

12:28

-- slow on the treadmill, gotta pick it up next time --

21/m/185
Helen As Rx'd
12:43pr First set unbroken. 2nd kb swings broken into 11 and 10. 3rd kb swings were broken into 10 6 and 5. Ran first two 400s at 8mph and finished the last one at 8.5.

22/F/170

subbed 35# dumbells for kettlebell
and all pullups were jumping pullups
19:12

24/f/128#/5'8

13:47 on treadmill, some jumping pullups

I have heard a nasty rumor that CF Games08 will have a 10 or 20 $ spectator fee?
Kip

11:16 Rx with 27lb weight vest, aka "the happy jacket"!

11:12 as rx'd. Ran 14 mph on the treadmill, snowing in Chicago. 64 second 400's seemed like a good idea, but the recovery time slowed down everything else.

About 14 mins. It's not OPT's time, but I was satisfied.

Sub'd the run for 500m row.

33/210/6'/week 5

9:07

.25 miles on treadmill
50# dumbell
some jumping pull ups

the 6:59 helen is amazing

Dylan #205

Exact same time: 10:25. First time to work kipping pullups into a workout and very proud I did the kb swings and pullups unbroken. Obviously, not running very fast.

This hurt, but completed it. For some reason the legs felt pretty heavy and finished my 400s around the 1:30 time frame. Need more interval training!

Dylan #205

Exact same time 10:25. Very proud of my unbroken kb swings and pullups. Ran slow though.

new to crossfit, time was around 20 min, should have used lighter dumbells (didn't have kt balls) so I don't get in the habit of bad form and my arms are about to fall off from all the pus

9.43 - new PR by 30 sec.

Now I just gotta get that last set of pullups to be straight and get the run going - heading for the 8's then!

David
M - 32 - 5’10" - 174 BW

GJJ x 1.25 hours

WOD as rx’d: 14:51.43 - PR

On 070829: 21:58
On 070724: 19:47

Notes: CF Chattanooga course with hill runs.

light wu. I am amazed I beat my PR. I'm definitely slower running the 400k then I used to be. This is bc I am out of running shape due to my Achilles surgery this past December. My greatest improvements are being able to power through the kb swings and the pu's not having to break them up as much as I used to. I only had to break the kb swings and pu's once each in the second and third rounds. My goal is to get into the 10's after I get my ankle back into shape and my running wind back.

12:56 Today PR
13:22 071121
14:25 071015
21:23 070907

Helen

50# db for kettlebell

9:30

need to work on form for the db swings, they killed me

M/24/165

On and off crossfitting for a few months, a fellow trainer just got cert'd so it's on!!

Helen
9:58 hamstrings crushed after the swings.

10:24min
PR by 1 min and 1 second.

I also did 6 muscle ups today without a failure.

age 41
210#

time: 16:25
65# dumbell swings for kettlebells

m/31/180/6'

helen

as Rx'd 8:30

I dont know about anybody else out there but I am still recovering from Barbara. Both of theses chicks kicked my ass. Looking forward to seeing both of you again.

26/m/6'1"/175

10:12 as Rx'd

PR by almost 2 minutes (love this one)

32/m/215

13:19 shoudla, coulda woulda... shooting for 12 I know I can next time

Pretty sore today from a homemade concoction two days ago:

15 Wallballs (20lb)
Up the five-story tower at the station.
15 Push-ups on kettlebells
Back down.
4 rounds.

I thought the soreness was going to slow me down but I crushed my previous PR. Did Helen today with some minor mods (treadmill for runs, 50 lb db...hey, I'm at work!) in 13:27. I'm pumped!

Footnote to Post #88.

Stupid me did 21 reps this morning of pullups instead of 12 as prescribed. Don't ask why.

CFWU x2 +400M run and lots of stretching!

WOD as Rx'd 12:18

Felt pretty good compared to last time I did this workout: 16:15 on 10/15/07

Could definately do this under 10:00 if running outside and didn't have to wait for pull-up bar and treadmill to get up to speed...

WOW! Crossfit...nothin' but results!

On a mental note, woke up yesterday morning, a rest day, feeling angry and tired. When I say "angry", I don't mean agitated. I mean irrational anger!
Couldn't shake it until after I forced myself to take a nap and I've been fine ever since... I think it was mainly directed at myself 'cause i slipped on the ice and pulled a hammy when I brought the dog out in the middle of the night. Sleep deprevation? and Hunger? I did miss my 11:00pm zone meal... I don't know... Just never had an experience like that before.
Anyone else ever experience this?

11:15 Pr,
Its been awhile since i have posted and it feels good to read some of the posts. I have been doing the WODs but not posting, it feels alot better to do so. Great work everyone!!!

12:11 Sub 45 lb. DB

11:39

swings and pullups on the 4th floor walk-up at the Box.

I did'nt have a GPS to chart the course in the morning so I modified the 400m and ran a steep hill in the backyard. Came in at 15:48, when my boss came in that afternoon I checked the course with his Foretrex...690m. My backyard is Camp Pendleton and the hill is now called "Heartcrusher".

Swings & Pull-Ups as RX'd No Broken Sets

12:03 as Rx'd

First shot at a real CF WOD. Loved it, almost lost it afterwards...

This is regarding the Why Heels vid.

Open question to anyone who is kind enough to answer.

Where is the focus of body weight on box jumps?
I tend to live on the balls of my feet, I have never jumped from the heel, is this something I should focus on for proper technique?

CD (thank you)

post: 40lbs weight vest pullups
10,10,5

five sets in twenty minutes plus 2 rope climbs. the rope climbs smoked me thought and put us over to 28 minutes.

ran 1 mile

cfwux2 minus pull ups

used 55 lb db
ran on treadmill
kipping pull ups

12:31

first go at Helen, want to get it under 10 min next time

31/m/6'2"/208

First time as Rx'd, previous times were with a 50lb DB (heaviest that work gym has). This time with a KB.

11:08 (PR by 37 seconds!)

Phil 4:13

31/m/6'2"/208

First time as Rx'd, previous times were with a 50lb DB (heaviest that work gym has). This time with a KB.

11:08 (PR by 37 seconds!)

Phil 4:13

31/m/6'2"/208

First time as Rx'd (w/ KB), as other times were with a 50lb DB.

11:08, PR by 37 seconds!

Phil 4:13

11.22 (4 secs faster than last time)
11.06 is still pr

35/M/6-01/185

11:53

43/6'1"/183

as rx'd: 8:23 (-4 sec off pr)

outdoors on track and one of the first warm days of spring. 80 something and very windy. first time sweat on the slick fat pull bar has become a factor. will be taping the bar next time.

freddy c

got those short legs moving i see. way to go.

mhlane

1:14 off pr?! i need to do that.

New to the Program. Its like I am in the "Matrix" when i go to the gym and see all the people thinking they are working hard while reading a book on the stairmaster. Thanks for "unplugging" me.

14:40...yeah I know I'm slow

24/M/6'1"/200

29/m/6'3"/200

as rx'd

10:01 in the rain and snow.

m/25/160/5'6"

9:45 as rx'd

First Helen and thankfully, I survived without meeting Pukie for the Nteenth time. My run was swift, my kip stronger than ever, and my swings, um, need some work. I am now officially toast. Thank you, Crossfit. I love you forever! (it's not just the endorphins talking).

Bwt: 134

As Rx'd

7:11 (pr)

Hopefully under 7 next time

Congrats freddy! Thats bad ass.

As Rx'd
at Crossfit ATM
9:03
Next purchase is something to measure the run with. I am pretty sure it is at least 430 meters.
Oh well it can only make us better right?!

GSX Crew
I am heading your way this weekend hopefully i can stop in Friday night and saturday morning. I'm looking forward to training with ya'll.
-Dutch-

9:12 Pr

3 Rounds CFWU
50lb Dumbell and treadmill
47Y/M/210
15:30

12:07

bo - welcome to crossfit!

First post... First Helen. My goal today was to do everything as Rx'd, and finish.

Well I finished - 20 minutes.

Used 55lb db's and treadmill. Next time: track, kettlebell, and 16 minutes goal.

At VIP, on treadmill...
11:04

much better than last one of 14:30.

42/171

Used 55lb dumbbell

12:25 PR, when I did this April of 2007 time was 16:28

10:32
slowed up on 2nd round of swings dropped to 50# db on the 3rd round to keep my speed strong.

19/f/142/ 5'7
modified since all the treadmills were in use

Helen- not really...
3 rounds for time
500m row
21 KB swings, 30 pounds
12 pull-ups, used 40 pound resistance
time 15:43

1% incline treadmill
55lb dumbbell

23/m/195 = 8 minutes.
56/m/180 = 12 minutes.

30 M 6'0" 179

wod Helen 11:58
cold rainy day

28y/o M 195#
3 mile run earlier in the day
1st time doing Helen
as rx'd 8:56

27/m/180

50lbs dumbell, .3 miles lvl 11 1%grade on treadmill per round
10:14

Janet
40# kettlebell, 100# lat pull down
16.22

Scott
40# kettlebell, 200# lat pulls
11.11

Tough week, buried a good friend on Tuesday, did Barbara and Helen back to back.
Greggor God's Speed good friend

haven't done Helen in over a year. PR by over 2 minutes!

10:41. - next time going for sub 10:00. The runs kill me.

29 y.o. 6'-0" 200lbs.

17:34

Ran on treadmill, and subbed 25lb, and used pull-down machine set at 130lbs for pull-ups

ken c

You don't need to reduce your time any. I am still trying to catch you. You and RynoGSX have been posting some stellar times of late. Great work.

... Mike

21:51

33/m/5'7"

11:04 as Rx'd

m/35/186

CFWU + 1 mile jog warmup

Helen as rq'd except 45# swings 14:03

f/33/??

Ran 1 mile without stopping = 9:53 -- Best lap = 2:17

I'm disgusted.

Helen as rx'd:

11:14 (pr=8:44)

My 2nd worst Helen time ever. Only one worse was my first Helen almost 2 years ago.

Tue/Wed I was at home with a sick kid and did nothing.

Coming into today, though, I felt rested and ready to do battle. I watched OPT's 6:59 Helen before working out and was SURE that I'd beat my pr of 8:44.

I'm way out of the Zone diet, though, and maybe that is hurting me. I need to tighten up for a 30 day cycle and see what happens.

Depressed,
Dan D.

Been doing crossfit for a while and it has helped me drop 20 pounds and get in much better condition for firefighting and life with 2 kids.

Decided it is time to start posting!

I have started a little garage gym and am slowly adding to it. A wall run in my alley is about 700m and I have standard weights so I used a 58# db for swings.

17:16

m29/6'2"/204

run 420m

8:24

35/m/160/5'9"

subbed ring pull-ups and 1 pood KB (it is the biggest one my garage has)

9:54

I have no doubt this time will increase substantially when I get a Rx weight KB. Hopefully I will have added it to my kit by the time this girl comes around my neighborhood again.

as rx'd in 13:11.88

Gave this one a second try after a poor showing last night.

10:20

46yom/5"10"/190

OHS Practice
45/5 65/5 95/5 115/5 135/3 155/3 175/3

As rx'd
10:37

Justbad,

I have been working out of my garage for about five months now. A great piece of garage gear are a set of rings. For about $70 you can order a set and string them up in the rafters and get alot of hard training in a very small amount of space. Just a thought. Glad to have you posting! Get some, go again!

first time I had a run in with "helen" and she put a whoopin' on myself and workout partner.
as Rx'd 12:00

Jay as Rx'd 12:09

Trying to work cfrossfit into upcoming fire academy. I think we got them convinced its the way to go. Looking at the grinder workouts for large groups. Whoever posted it the other day thanks cause it helped us out too.

12:40ish. runs were slow. swings all unbroken pullups done jumping since i still hurt from the last cycle. they were unbroken though.

F/33/115
Strangest thing happened during this WOD. I had 4 pull-ups left on my last round and my time was 10:24 when I suddenly became incredibly dizzy. It was so bad I had to hold the wall at first and then finally had to sit for more than a minute before I could finish. Even 2 1/2 hours later I still feel like the room is spinning when I look around or walk. Will give it a whirl tomorrow, but man what a crappy feeling.

Warm-up: 5 min on C-2 rower

Too windy (gusts up to 30+ mph) and way too much dust in the air to run

For time: "Nautical Helen"
Row 400m
21 KB swings, 1 pood--sets of 11/10 for all
12 pull-ups--sets of 6/6 for all (toe push off with full negatives)

14:42

My 400m row time is pretty comparable to my 400m run times per the 4 x 400m workout last week

F/58/5'6"/136

Pretty vanilla post lost in the filter around 280...

FGB, details there, 288.

12:49--tmill @ 10mph vs
14:09 12/31/07 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 128, hr max 175. 10 min ellip wu 19/19.

12:52, 45lb KB, otherwise as rx'd.

Buttercup version except ran approx 1/4 mile on neighborhood roads. DB swing 20lbs. Unbroken except pullups.

1 – 4:38.62 Pullups (4-2)
2- 5:54.25 Pullups (2-2-2)
3- 6:49.33 Pullups (2-2-1-1)
Total time 18:27.21

Neil M/5'11"/165
15:32. I think that's for five rounds. I started to lose track.
Sara did the Brand X Buttercup version in 10:05

38/m/185

sub'd 60lb db for swings
previous w/ 55lb db 8:46

today 1. 2:38
2. 2:49
3. 2:50
total 8:18

40y/F/5'2/123

3 rounds
400m row
21 1 pood kb swings (1/2 pood for last 15)
12 jumping pull ups

14:04

doing CF for 2 months now. can't wait to get my first real pull up! practice, practice, practice!

Trevor: 9:57

Todd: 8:45

M/28/190/6'0"

Only have up to a 45lb dumbbell.

12:11

21/m/165

CF Vancouver

As Rx'd: 8:43

Helen:

As rx'ed: 12:22
(assisted Pull-Ups 145pds)

I went to the link on Hardcores Website for top gyms in America, and was very happy to see that several of them listed were Crossfit Gyms:)

M/29/335/5'10

f/5'5''/160
18:51
ran 640m loop instead of 400m

f/5'5''/160
18:51
ran 640m loop instead of 400m

27/M/180

Helen as RX'd...7:32 (PR)

16 minutes 22 seconds

...that beats my last Helen by 4 minutes!

m/16/165/6'3"

11:32

Brad
13:32

Brian
11:37

"It's only after you've lost everything
that you're free to do anything."
~Tyler~

14.33
treadmill
gravitron 1st/2nd round 110 3rd round 125
db swing at 35 #

13:00

ran on treadmill, sub'd 40lb dumbbell and used gravitron set on 100lb.

m/16/165/6'3"

11:32

Brad
13:32

Brian
11:37

Dillon
14:54

"It's only after you've lost everything
that you're free to do anything."
~Tyler~

M/17/180/6'0''

2nd week of CF!! This program is amazing. I got my heart rate peak at 143.

18:48

"You miss 100% of the shots you dont take!"
Micheal Jordan~

M/17/180/6'0''

2nd week of CF!! This program is amazing. I got my heart rate peak at 143.

18:48

"You miss 100% of the shots you dont take!"
Micheal Jordan~

first day ever, wow, could not finish swings or pull ups.

m/21/138
8:25

almost a min faster than 31 dec 07!
31 dec - 11:23
today - 10:26

11:02

9.0 on treadmill next time

Don't break any exercises

20/m/168

Helen as rx'd. Time not accurate. Pretty busy gym, people in the way.

14:07

First post and in my third CF week. M/36/6'3'/220. 16mins. 55lbdb PUgravitron.

16:46

Three rounds for time:
Run 400 meters
53 pound Dumbbell swings, 21 reps
12 Pull-ups

24M/6'6"/245lbs

As rx'd: 7:24(pr)

too late to go outside, dark no street lights
used treadmill
18 lb kettlebell
13:18

10:24 35#

treadmill
18 lb kettlebell
13:18

M/42/181/68

New PR - 10:05 as rx'd
woohoo

m/33/175

55# db

13:43

19:29

10:10

RX'd w/55lb dbell

5 min C2, CFWU, BWU, DU practice, some KB swings light in CFWU too.

Helen: 9:09

Huge PR from 10:30. Little sleep and bad at that last 2 nights so I am really pleased. Zone and CF is sweet! Almost went in my pants after round 1...Hospital cafeteria taco salad+Helen=risky.

500m easy row cool down, and hand grip stuff post.

28/M/185/5'9"

as rx'ed

8:32

all runs on tredmill that included restarting the machine every time and getting up to speed.

m/33/205

Helen as rxd- 9:23pr

27m/200/6'1"
9:30 as rx'd first time

41yom, 5 9, 174#

rx'd

20:34

I'm beat, just banged up. I should take 4 or 5 days off.

33/M/180

12mph/11mph/10mph

14:01 as Rx'd

as Rx'd

16:38

kipping P-ups

As rx'd (55 lb dumbbell) 13:16
(previous time was 12:47 w/ 35 lb dumbbell)

I'm in love with a girl named Helen.

"Haiku for Helen"
Used a db for swings
She tore up my fingers somethin good
Gotta get kettlebells

(I know it's not a strict-form haiku; how else am I supposed to develop any haiku intensity?)

Otherwise as rx'd:
12:27 PR

"Helen" with 75% jumping pullups, but otherwise as Rx'd in
16:54. My first real "Helen".

M/35/140/5'-5"

@ home 12:20
400's on treadmill 8.1, 7.2, 7.2
KBS as rx'd, 53 lb
PU on rings, it's what I got!

2nd Helen ever, last time had only a 26lb KB, and got 11:10.

M/23/170

Swapped 400m run for 150 skips.

9:45

15:35 with 400m row instead of run

My first Helen. Something seems wrong when I'm looking forward to the pullups for a rest...

As rx'd 10:42

M/35/5'11"/218

My first Helen.
16:52.3

New Trick to bring some intensity. Drop a 55 pound dumbbell on your finger as you are setting up.
You can either whine & do the crotch hop (bend over stick your finger in your crotch and hop around) or suck it up and go primal. I went primal. Good times.

m/30/200

55# DB swing
750m run
12 pull ups
...3 rds for time

15:18

m/36/82kgs

400m - road
44lb db swings
12 pullups

12:16
Still sore from all the other pull ups!

M/46/145
At the track
As Rx'd
10:11 PR

29/m/178

As Rx'd

10:45

M/46/145
At the track
As Rx'd
10:11 PR

M/46/145
At the track
As Rx'd
10:11 PR

36/m/201

As Rx'd

8:17

8:11 sub'd 44lb KB (the only KB I own as of right now) other than that as Rx'd.

Gave this one everything I had--felt great.

37/m/180

Helen
Three rounds timed: (@ St.18)
Treadmill run .25 mi. @ 1% incline
55# dumbbell swings, 21 reps
12 Pull-ups

8:29

16.20

Brade M/34/190: 9:11
Hay M/27/180: 9:16
Hart M/29/165: 10:59
Ryan M/23/190: 11:11
Colby M/23/177: 11:56
Nate M/24/185: 17:00

Most of these times are on treadmills. Hay was the only one crazy enough to run in the cold.

16.20

48/m/140
9:00

Pre: Usual wu's.

WOD: "Helen." 18:24. Avg. HR: 156. PR. Last time: 24:20/153. As Rx'd. Running is the hardest thing in the world for me!

Post: Stretch!

37/m/6'2"/175

As rx'd - 11.10

fun stuff.

m/41/185
As Rx'd: 13:02
Pathetic. I felt weak. Better next time.

Fisrt ever cross fit workout

14:18

F/34/143/65"

CFWU X 3 C40lb

Helen:
Pull-ups C50lb
25lb swings
13:28

Very happy with this - pushed hard all the way through!

m/24/6'3"/207

as rxd

10:05

my runs sucked...but that has to do with a bad back

Re: #251 jodi Colbert “pneumonia Helen” (Thursday)

Doing Helen with 102 fever can be life threatening (time 11:06)
I must assume that you heartbeat has been at least close to 90% of max.

There is a good number of very fit athletes dying every year for a very simple reason:
Intense aerobic exercise while having a clod with some fever.
When your body is fighting off an infection the risk of your heart muscle or your brain getting infected when strain aerobically goes up exponentially. The problem is that a fit athlete doesn’t feel anything. You can do you workout without a problem. Your immune systems is however compromised and the infection spreads to your heart or brain. A few days later the fever rises and 2 weeks later you are dead. I have a physician as a close friends and he has had two cases like this the past 15 years. I never took it seriously until one guy in my military unit had the same fate.
If you are fit you can kill yourself with CF workouts. If you have a fever and strain yourself aerobically, that risk goes up by a few thousand times.
To kill yourself with a CF workout, you really have to push yourself and have a “killer attitude” about your workouts. With a cold or a little fever, any half-fit athlete can kill oneself.
There is a difference e between pushing yourself to a gray out or to meet pukie while healthy (done both and love it), but getting your heartbeat up to 90& of max with a 102 fever is simply stupid and utterly irresponsible, if you have any loved ones who care about you.

Jodi, please err on the side of caution and if you have the slightest signs of a rising fever today or tomorrow, go to a hospital ASAP to check that your infection is not spreading.

Train hard, train responsibly
BR
Lehti

as rx'd

9:20

no lungs to speak of

This is my first post. a great day I did a WOD as RX'd. 16:20 not earth shattering but complete. I still can't do pullups but I am getting MUch better.
51/5'9/187.
Thanks Mike Crossfit NYC!

as Rx'd
13:43

11:15 with 17.5kg db swings

m/21/205
approx. 14 min
subbed jumping pull-ups for normal after a while

M/51/165 Friday 3/28

Warmup - 5 min. bike + 3 rd. mod. CFWU

WOD - 17:30
Sub'd 440 yd on treadmill for 400 mt; sub'd 45# dumbbell; sub'd ring body rows for pullups (abs feel better, but still taking it easy) per Tyler Hass article in March CF Journal.

Body rows are definitely better subs for PUs than lat pulldowns. Thanks, Tyler.

M/41/141
Treadmill run
55lb dumbbell swings subbed for KB
9:52

m/42/234/6'4"

17.45 as rx'ed

First Helen. 18:00 but had to walk from one end of the gym to the other from treadmill to the dbs. Used 20#db and 110# for the PUs on the machine. Running on treadmill takes too long. When the weather improves I'm going to try the run outside and time it.

m/40/205/6'1"
jumping p-ups

11:56

11 minutes... a new PR!!!

There were a few pulups that I gave jumping boost on. The pullups bar next to the treadmill is too short for me to resist. i'll work on that.

29/M/72kg/5'11

Subbed 25kg DB for the swings (don't have a 24kg KB yet).

11:10 (PB)

11 seconds quicker than my last effort with a 1-pood KB. I'd like to try this with a KB. My running needs a lot of work and I lost about 20sec or so when I messed up my initial kip in the 3rd round and dropped off the bar. But the room for improvement is what keeps you hungry for next time right?

Love Helen. Missed this workout yesterday so I did it in place of the split jerk. Helen was one of my first WOD.

this is the first time I did any WOD as recommended. Very excited by tired.

16:36

Maybe the dog chasing me on my last 400 had something to do with the low time.

JFG

runs were on treadmill:
14:07

this was the first time with the full weight on swings. those things wear you out.

M/23/150

Warm-up:
10 OHS (2" PVC)
50 Single unders
10 ring dips
10 standing ab rollers

"Helen"
400m run outside
1 pood KB swings x35
12 pillups

Time: 13:45

f/25/107

13:31 with one pood

30/M/190

used 55# dumbbells, otherwise as rx'd.

My time was 17:33 which was 16 seconds better than last time.

However I had to stop after the 2nd 400 and drop a deuce for which I stopped the time for about 2 or 3 minutes.

Tougher than I remember

John

M/32/175

11:10

m/25/6'2"/225

Modified Helen:

400m run - go from 2nd floor to 1st @globo
55# db swing
6 pullups / 6 ring dips

13.00

Just got a pair of Xtreme rings and can't put them down.

total 14.29
felt good
had only a 15 kg circleweight wich I used for swing..

M/28/245

12

didn't have time to go to the gym to use kettlebell so:

3x

.25 mile run
12 pullups
20 pushups
25 squats

18:57

39/m/175

as rx'd 10:00

treadmill 400's

#166 MattyB

Always fun doing CF in the midst of incoming. Always seems to make the motivation "kick it up a notch". One of the challenges is trying to get the whole workout done before the next alarm.

As Rx: 10:46

SWEET

15:07

M/34/133/5'-6"
As required, no broken sets
10:20
First time with Helen.
My problem is that doing this on a treadmill makes me lose tons of time since I can only go 10 mph max. and I have to slow it down in the begining to get on and then wait for the thing to catch up... then I have to walk across the gym to the pull-up bar after I do the 21 swings... no big deal, but waste waste waste... these routines are about getting set up and banging it out HARD.. there's time to recooperate after the 3 rounds. Well, that pissed me off. I also had to keep readjusting the treadmill, my bad, I must have selected a routine rather than a steady pace and in the middle of my run it would just drop down or increase the pitch... irritating.. I was cussing at the machine... I sounded like my dad... damn computers.
I liked Helen though.

Cindy:
.13 mi walk
21 KB swings 20lb
pullups 162.5
14:27

14:00 as rx'd

As rx'd.

8:35

All set unbroken. First 400 in 1:23, runs 2 and 3 were slower.

"Helen" as RX'd
Oh how I hate to love you helen.

M/195/6'2"/25

As rx'd
8:34

Followed by one hour of Muay Thai

40/M/6'10"/165

Helen

(25 kg dumbbell, 2 min crosstrainer)

17:30

5 weeks into CF.

Helen
Three rounds for time:
Run 400 meters
21 Kettlebell swings - subbed 1 pood
12 Pull-ups - subbed w/ blue assistance band (had to jump a little on the last three pullups of third round to get over the bar)
15:02

Helen

18:00

What do a 1 1/2 pood kettle ball equal in pounds?

I have 35lb and 50lb kettle ball to work with which one is 1 1/2 pood?

thanks.

M/180

14:14

Comment #112
Thanks a lot for the info about the posting log.
This looks like a fun place to both log in, and check out what others are doing. It's also a reality check if you think wow I'm doing well, that's good, but check out others are doing... there are some really impressive stats on there for some of the WOD's
Thanks again for that posting info.

around 16-17 min. was 20 min last time.

11:04

45/f/144 As RX'd, 19:31.

8:10 as Rx'd (PR)

This was the first running WOD that ive worn my Vibram Five Finger Sprints on... Pretty cool.

50 yoa new guy....

took off part of Holy Week until today, the 28th. Did Helen today, on a treadmill running 1/4 mile.

Time, as rx'd...13'10" (broken sets on PU's)

First time with Helen. Wanted sub-13:00, but MAN I hate running!

14:37
(with 16kg KB & kipping pull-ups)

26/m/151

9:35

Could only do 35lbs weights, don't have dumbbells or a kettlebell, and above 35lbs would be to big to swing. But, this was a pretty good time. I felt bad after this one, I think I'm still sore from the one two days ago. Good news though, I pushed through and did each set of pullups without dropping down, cobra!!!!

10:10
as rxed

13:56 - upstairs/downstairs - slightly sick

previous = 13:56 - had to use punching bag arm
previous = 12:23
previous = 10:46 - whoohoo!
previous = 12:35
previous = 12:55
previous = 15:05
previous = 18:12

My first full WOD. Scaled to pack/pup.

I did ME Black Box to start
Upper day
Standing Press
5-5-5-3-3-3
Used 95-135-115-115-115-115

Helen:
Pack:
3 rounds for time
Run 400 m
21 dumbbell/kettlebell swings, 35-45# used 35lb db's.
12 pull ups - Did 9 each round instead.

Time was 15:15.

9:21

-jj

36/m/230
Helen:
3 rounds,
516 m run
21 KB swings (55lb)
12 pu
14:32 min.

done yesterday and wut a weird day it wuz.

25/f/5'2/132#

breakfast: run 6 miles = 45 minutes

cfwu

WOD:
treadmill 400m
35# db swings
kipping pull-ups
time = 8:58 (pr!)

as rx'd in 9:22

16:46 (rx), lots of travel time from indoor track to weight room but pr by 2:30 under same conditions. I smoked the 55# db swings!

Now on to the split jerk! I thought it was coach telling all of us to go away (hehehe) Get it - "split, jerk.." OK I'll keep my day job. =)

30/m/160

11:26

my best time yet.

my strength has been improving way before my times. but my times are slowly but surely getting better.

freddy c. you are awesome!

29yo/M/6'4"/203#
As Rx 12:08

1st Time doing Helen, 16:21 and I wanted to crawl inside myself and die afterwards. I'm definately not in CF shape but I'm working on it.

As Rx'd

8:47

M/27/5'9"/165#

As Rx'd with a dumbbell

9:51 (PR) and broke the 10 minute mental barrier

dumb bell

13 minutes

32/male/160

Helen with 60lb kettlebell

10:22

Jake 12:21 as rx'd
Laura 17:25 w/35#DB and Jumping PUs

m/43/175

as rex'd
11:54
run: not on track on road back and fourth
used 52.5 db for swings
P/U's all 3 sets 12 dead hang

m/43/175

Helen
as rxc'd
11:54
run: on road back and fourth
subed 52.5 db for kettle bell
pu dh all 3 sets

29/f/112

9:44

worst helen time in about 1 year.

no real warm-up

M/46/185/6'2"

Helen as Rx'd 11:37. Had a great time working our with you guys Katon, Jacob, Dillon and Brad!! Keep working hard and the results will be evident.

27/M/214

As rx'd for the pack:
3 Rounds of:
Run 400m
21 KB Swings with 1pood
12 Pull-ups

Still working on the pull-ups so I was assisted with 2 bands.

13:56

8:47(PR), last pr was 9:34. Kick ass...

new PR on Helen
47 yr old 180#
11:25

31/M/6'0/195

"Helen"
sub'd 410m run
sub'd 40lb dumbell (heaviest I had)

8:46 (PR)

46 / 175

subbed 55# DB for Swings

12:43

27 YOM 188

as rx'd 9:08

M/31/197

wu: KTE, OHS, BE

WOD as rxed, all unbroken, short break walking to pu bar from track.

M/31/197

wu: KTE, OHS, BE

WOD as rxed, all unbroken, short break walking to pu bar from track.

43/M/5'8"/160

Helen (as Rx'ed)
12:30
Treadmill and 55lb Dumb bell swings...

Shouldn't have used this morning as my donuts and Diet Coke "diet" for breakfast... Pukey was tappng me on the shoulder on round 3. ;-)

Drink the Kool-aid... Do CrossFit.

BTW, if anyone would like to veer off and do different WOD's, go out to the Decatur, GA CrossFit affiliate site: (GREAT SITE!!)

(http://decatur.sonzexercise.com). If you do, better get your double unders DOWN!

23/m/185

A new PR again.

as rx'd: 9:16

First time for Matt with CF.

as rx'd: 10:47

Mike F: 9:58

Rebecca S:

sub 12 kg kb

12:45

1st time doing CF. completed this workout in 12:30. sub w/ 50lb DB. Ran on track.

sub'd 55lb db swings

10:59-PR

Previous 4 attempts:
12:29 (Dec 31, 2008)
11:19 (Nov 21)
12:33 (Sept 06)
12:36 (Oct 16)

first /HELEN/ 9.12 ,great variation,between sprinting kb's and pull ups,a killer ,but good pain!

as rx'd, subtracted 42 seconds of treadmill warmup time

TIME - 9:48(PR)

M/31/260lbs

Helen as Rx'd
11:31

This was my first Helen. It hurt.

TJ

M/29/195

As Rx'd
9:10
Not sure what I did last time, but I think this is a PR. (Gonna say it is anyway)

I just realized looking at the other posts that I wasn't supposed to rest in between rounds. Whoops. No wonder this was the first crossfit workout that I actually finished all the rounds of. Not up to the weights yet, but...
First round I did pull ups on the smith with feet on ground, then switched to reverse pullups. Started with a 12kg kettlebell for first 2 rounds, switched to 16kg for 3rd. 4:18, 5:43, 6:49 each round, or with rests, 22:58. Silly me, I should have known better when my first thought when reading "Helen" was "Hey, this one's doable!"

49/M/220

17:24

50# dbs swings
Jumping Pullups

23/m/185

as rx'd
10:00 flat
PR by 1:45
Now I've got to get sub 10.

Rugby Training today so backed off in intensity and weight: 35lbs KBS, 50% 400s, deadhang pulls.
11:24

46/M/184
#4 pullups
47.5 PBS swings
14:16 PR from 16:12

BW 182

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 2nd rounds unbroken, 3d round split the weights)
12 Pull-ups (broken 8-4, 6-6, I was just out of breath! 3rd round more broken because of loss of regular PU bar)

Time: 13:49, almost 2 minutes slower than last time (11:56). Ugh!!! Some of this explained by guy jumpinng in to bench press where I do pullups. Had to jump to kip-unfriendly dip/pullup station with weird bar, but still don't undersatnd shortfall this large. I actually thought i was faster on the swings.

BW 182

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 2nd rounds unbroken, 3d round split the weights)
12 Pull-ups (broken 8-4, 6-6, I was just out of breath! 3rd round more broken because of loss of regular PU bar)

Time: 13:49, almost 2 minutes slower than last time (11:56). Ugh!!! Some of this explained by guy jumpinng in to bench press where I do pullups. Had to jump to kip-unfriendly dip/pullup station with weird bar, but still don't undersatnd shortfall this large. I actually thought i was faster on the swings.

M/33/6'3"/217

as rx'd
18:23

Time includes running between stations I set up at my local gym.

15:53

ripped hands being tapped treadmills not working a mess! Can do better on time for sure

m/37/190

Rx'd 12:20, first time for this WOD
Run just felt terrible, all others good. Must've been a bad running day.

M/30/155

Subbed 40lb DB for kettlebell
Treadmill

16:20

Flew a little too close to the sun (lunch) here, almost met pukie on the running.

DB swings felt great, as did pull-ups. Next time I'm definitely breaking 15.

m/170/6'3"

10 mins flat.

Friday, March 28, 2008

Jodi (F/29/108)
CFWUx3
Mobility Drills

"Modified Helen"
3 rounds of:
25 burpees
21 kettlebell swings, 1.5 pood
12 chinups

Time: 14:21

It is confirmed: I still hate burpees!

M/35/227

CrossFit 3wks

1st Helen
as Rx'd

13:48 outside in snowy 33degree spring in Seattle

8:05 with rowing instead of running.

Jeff @ home
w/ 20# vest
9:20

Seumae
Nice work on your first Helen. I just finished in the same crappy weather. My hands are numb. See you tomorrow.

My first time with Helen was memorable, I can still feel her pain (13:32).

14:46
400 meter run on tm 7.5 speed
12 Pull ups (25# assist)
21 40# DB Swing

Oh and let's not forget the nearly four minutes of walking from the treadmill to the Pull up bar...

Nice job Seumae! Nice job Jeff!

M/54/229
Subbed 20#DB Swings
100# assist pullups
22:00

25m/164

As rxed 13:05

PR

Helen is a memorable lady
9:15 as Rx'd on track at MacDill (PR)
Swings 21,21,15+6
PU 12, 12, 7+5
Got in trouble for taking db outside the gym to the track

Last three times were (most recent first)
11:38 at Rockford Y
10:10 at MacDill
12:31 in NYC

bw 155 age 39
#55 DB swing
otherwise as rx'd
13:05

Forgot to Post...
33/m/180
7:32 Rx (PR)

easing back in 50 lb db, 11 swings, 6 PUs
9:42

22/m/165#/70 inches

haven't worked out along with the site in a while! was glad to use my new kettlebells here

13:15

run was more like 420-440 rather than 400m
KB swings had to be broken into 11-10 sets. Will try unbroken next time.

good time all around :P

8:10

We were traveling and at a strange gym (rather foo foo what with lots of swiss balls and all), no rower, but I was able to set up for 'Fran' and Belinda did 5 pullups, 10 pushups, 15 squats on the minute for 30 minutes. The folks at the gym were nice and looked around for a skip rope for me.. finally found one (though one of the bearings was frozen so rope twisted up horribly).. so I practiced double-unders for the remainder of the 30 minutes when Belinda was done

57/M/190 'Fran' with 75lbs 8:50 Next time I'll use 85 lbs until I get under 10 minutes with that ..THEN switch to 95 lbs as rxed

47/F/127 5 pullups, 10 pushups, 15 squats on the minute for 30 minutes.

m/54/180
11:31 as RX'd

Subbed row (tredmill wouldn't get up to speed)
11:22

36yom/6'/200

Helen

run block
21x db swing 60#
12 pullup

3x

12:32

26/m/185/6'3"

12:08
subbed 50# DB

27/f/140/5'8"

15:59
subbed 15# DB 10 swings per arm

3 min warmup bike

14mins

500m row
21 45# dumbbell swings (21 squats on 3rd round cause back injury was acting up)
6 pullups (rowwing killed my grip, couldn't do any more than 6...)

As Rx'd PR 14:25

M/32/164
cfwu x3 (minus pull ups)

14:08

"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (SUB 50 # DB + KBC)
12 Pull-ups
11:19

3/28/08 - 10:26 - first time as Rx'd
1/2/07 - 10:12 Used a 50 lb dumbbell
11/20/07 - 10:59 did 1 pood dumbell though

first time, modified:
treadmill, 55lb db, kipping

17:06

25m/245

8:52
heaviest bell i had was 44lb, treadmill. hard helen.

10:49
After 7x1 Split Jerk

37/m/180/5'9"
As Rx'd w/55#DB
no running shoes-keen sandle shoes
3 rounds pooping for time before start
pizza and coke for lunch-dummy
pull up bar too close to wall limited kip
met pukey after 3rd run

9:57 (PR)

23/m/5'8/170

As Rx'd with 55# db swings using treadmill

10:24.9

29 yom 220#
as rx'd - 9:40
Smothered green chili burritto almost made a comeback on that last 400M

1st Helen

40 lb DB swings
1/4 mi on treadmill
no broken sets...loving it

13:27

last time 011608 13:36
this time 032808 11:14 pb

16:39
35 lb dbs
at gym

M/35/212/187

RX'D - 11:50

sub'd 2 minutes if plyos for runs, but may have shorted two of those by 10s.

9:04 according to the timer but I think a more accurate time is around 9:20.

Followed with some HSPU, bar pressess and 3 rounds on the bag.

M/38/215

Helen as RX'ed: 11:40

First Helen- 10:42
Swings with 24.5 KG dumbbell

Helen done on saturday 29/3
as rx'd: 15:39 min
nightshift, pull-ups ans swings where ok, the running took a lot out of me.
extra: handstand balancing, double unders and push-ups
Have fun, Johan

14:42 with 60-lb. DB swings.

1:44 slower than my last time of 12:58 (used 50 lbs. that time).

Vaughn in Jackson, TN. 41/M/165/5'8"

As required: 12:21. My running still sucks.

Vaughn in Jackson, TN. 41/M/165/5'8"

As required: 12:21. My running still sucks.

as rxd: 12:20.

21.m.140?
strict pulls and running barefoot
as rx'd
15 mins

12:49. Ran outside at Bangor gym.

40/m/160
as Rx'd-50# dumbell-working out at home
14:45

9:23
Flew through the first set with no breaks.
Needed many breaks after that.
On run:
1st set: 9.5 on treadmill
2nd set: 9.0
3rd set: 8.2

Next time I'll run slower

as Rx'd w 55#DB
10:15

I think I would have been sub 15 (or close to it) however got called out of lunch for gun call when half way through my last run.

34 M 195

As Rx'ed

11:20

25# DB swings
50# assist PUs
treadmill

23:54

rx'd
out and back in milton head wind/tail wind signifigant. Done after 2 days rest.
9:31

Charity-
400's outside
35# KB
8:22

30 yom
127lbs
40db
13:57

14:34
sub'd 45# DB

First time for Helen
sub 55# DB for kettlebell

15:05

Too much time walking upstairs to treadmills.

m 35 bw 160

Disc still bulged, but I'm sick and tired of being sick and tired.

Done at Crossfit with 4 flights of stairs up and down.

14:30. Should have been better.

"Helen"

Three rounds for time:
Row 500 meters
55 pound dumbbell swing
12 Pull-ups

Time 12:52

As RXed: 13:45

Last time: Subbed 40# db swings; Time = 17:16

m / 25 / 160 lbs.

First time trying "Helen"

only had a 45 lbs. dumb bell available for the kettlebell swings.

9:45

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

Training ground, Greeley, CO

Nic - 28/175
WOD as rx'd on a track
9:24 (pr)

Katie - 26/133
WOD subbed 25lb Kettlebell and assisted PU
19:17

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

198#

7:49 as rx'd (pr)

10:40 as rx'd (first time)

runs on treadmill (took about 20 seconds for it to come up to 1:30/400m pace).

9:35 (1 Pood KB - all I had)

Compare to:
071231
11:40 (55# DB)
071121
10:08 (55# DB)
071015
10:45 (55# DB)
070906
10:50 (55# DB)

Some of these folk's time on "Helen" are nuts! How about 11:48? I was pukie going from 3rd 400m to kettlebell swings...

CrossFit Snohomish Trainer-Jeff Vale
As rxd 12:53

24/m/160

First time with Helen

3:04
3:41
4:33
-----
11:18

Subbed 44lb KB (20kg) because thats the biggest the hotel gym had. Kips were terrible because the bar isn't good for it.

Helen
9:20 as Rx'd
toebud

12:55

Jared (26/5'7"/135)

13:19... used 55 lb DB. PR by 1:02, plus my runs were more like 450, whereas previously were 400, I figure that cost about 30 seconds. Definately felt the difference in intensity!

Candi (24/5'3"/125)

3 rounds:

170 rope jumps
12 20lb DB swings
8 ring rows with 7.5 lb in backpack

Time: 20:11

M/53/175

Had a fun first time as Rx'd. 11:45

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/153

WOD as rx'd

8:24(pr)

1:06 off of previous pr

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

Sandy: 11'18

f/29/5'9/135

400m (2:22/2:12/2:20)
33 lb DB swings
jumping pu's

15:00

lost a lot of time on indoor/outdoor transitions

the veterans can laugh at me, but my 1st Helen was much harder than I anticipated. Didn't help that I am sore and tired from fight gone bad yesterday.

080329
Mx33x6ftx215
Noon: Ran 2.25 miles

2000
CFWU x 3

"Helen"

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

subbed 200 singles on jump rope for the run. Also used dumbbell.
made it all the way through except for last set of swings. I had to break them at 14 then do 7 more.
Time=16:45

2200
Played full court Basketball for 45 minutes.

ran outside 9:00

44/m/159#

12:26

as rx'd, PR by 44 seconds

did FGB this morning after 6 days off and felt good enough to do helen this afternoon. Now totally wiped out.

12:28 as rx'd

On a Destroyer in the San Diego oparea. 13:10

08.03.27
During lunch at class at the Double Tree in Renton...
Modified Helen - no place to do pull up so did foot elevated push ups
Swung a 50# Dumbbell for KB swings (heaviest one they had at eh hotel gym I was at)

"Helen" done 3/30
35# DB (=1 pood)
380 M runs

12:14 PR

helen - strict pulls

11:59 (PR)

Helen - strict pulls

11:59 (PR)

Greg's Warmup.

"Helen"
3 rounds
Treadmill - 9.0
subbed 45# db swings x 21
12 pu's

roughly 13 1/2 minutes- 14 minutes

Split Jerk
95-105-115-125-135-145(Fx2)-135
95 x 6 reps - Worked on form

CFWU x 1

Couldn't make it to the gym before close. Ran 5k = 23:31.

35Lb. Kettle Bell
17:34

37/m/5'8"/150

as rx'd

11:22

had to go down 2 flights of stairs and 15yrds to get to
the pull up station which happens to be a
gravitron type machine trying to kip without
smacking my knees on it more of a frog kick style kip.

31/m/190

15:20 (treadmill/55lb dumbell)

27/m/230

Helen

17:31

Got one lap in when when the tones hit for a medical call. Returned & got a second call. Finally started back up & did the complete WOD.

4 total laps w/ a break after the first lap. Didn't restart the clock when I restarted but it felt quick which might have been my PR.

did this last Friday. CFWU + wod. used a 1 pood kettlebell, and a treadmill. 14:09 would be quicker without the treadmill I think.

m/31/245

9:11

23/m/194lb
11:10

M/20/6'1"/183

14:20 as r'xd

M/20/6'1"/183

14:20 as r'xd

M/20/6'1"/183

14:20 as r'xd

M/20/6'1"/183

14:20 as r'xd

M/20/6'1"/183

14:20 as r'xd

M/20/6'1"/183

14:20 as r'xd

M/20/6'1"/183

14:20 as r'xd

used 45 lb dumbell instead of kb,
11:18

Age 35
BW 150#

As rx'd:

10:06

12:24 on TM at 1%

m/36/172

As RX with 55lb dumbell, on tread at 1 degree incline, 9.5mph

15:25

Tim:

10:53 as rx'ed... bloody hell! Thought I'd break 10 this time. Perhaps the hill in the 400m is not doing me any favors. Possibly the ring pullups are also not built for speed. Doesn't matter, I will break 10 minutes sooner or later.

(done 3/29/08 after a rest day)
20:59 (5:33/8:00/7:26)...No HR info
Tmill runs (sucked, esp. rd. 3), 55# d/b swings (good form/Russian style) & kipping p/u's. So close to my PR of 20:50, but couldn't muster up enough strength at the end.

WOD as Rx'd:

8:10

I think the 400m run was off. Out and back in the neighborhood.

40m,72/223
as Rx'd on Treadmill
running time.
10:56
1:38/1:38/1:36
KB unbroken
8/4, 5/4/3, 4/3/3/2

M/28/6'2/195 Martial Artist: TaeKwonDo - 3yrs.

Pre-workout Meal: Whey, 1 large orange

Warm-up:
- 7 minutes of rowing
- Dynamic Hamstring Stretches

WOD: Helen - Completed 3 Rounds of:
- Run 400m
- 21 DB Swings @ 55lbs
- 12 Assisted Pull-ups @ 160 assist.

Time: 13:10

Notes:
- The running and db swings are getting easier.
- It bothers me that I cannot do the pull-ups to complete the wod as RX'D.
- This morning was more of mental challenge that overcame. It feels great.

Forgot the watch was around 15 mins

3 Rounds
450 Meter
21 Kettle Bells
12 Pull ups

12:07 (used a 55# db for the kettlebell)

165/29/m/5.9

m/20/6'1"/183

14:20

m/47/240

15:00

died last run was a jog
2104

19:47
as rx'd except used 45lbs dumbell
next time use 45 but try and not break swing sets

M/34/195

as rx'd (55# dumbell)

16:20

15:35
as rx'd, used a level 4 assist (15lbs) on pull-ups.

age 18 bw 170
11:59 done on track
2:00+ drop-off probably as a result from 30 mph winds but no excuses.

13:12

23/m/170

As RX'd

7:15

M/38/71"/204

CFWUx2

As Rx'd - 12:50 performed on 3/31

May have been a little faster, but the pullup bar where I did this sucks!

43/m/166

As Rx: 9:44

on treadmill, 9.5, still off about 30 sec,

29 / M / 68.35kg / crossfit since Jan. 8, 2008

16'30"

on the treadmill, did dumbell swings with 20kg dumbell x 25 swings (to compensate a bit for lower weight).

Treadmill 400m
25kg Dumbell swings
1)4:45
2)4:20
3)4:33
Total: 13:26

as Rx'd..

11:13

11:17

11:47

34m180

0:16:10.90 ( I found a stopwatch ;-)

This one always looks easy.

35F
25#, jumping pullups (Big improvement over last time (5# ring rows))
15:30 or so

"Helen" w/ 35#KBSs
10:14

35/m/200/6'

8:00 (pr)

Jennie: 26 F 160 5'9"
"Helen"
3 rounds of:
400m run
35# DB swing
12 pull-ups

Time= 14:53

with 20lb vest
12:39

13 min

as rx'd unbroken: 9:23

ohs practice after
did barbara yesterday

32yom@195lbs
as rx'ed
7:57

sub 400m row, 70# swing x 16

9:23

due to stupidity, didn't have 53# kb avail. Using the 70 shot my pullups. I cannot wait to be able to run for these workouts.

Rx'd
10:45

Rx'd
14:46

M/24/192/6'1"
11:45
As Rx'd
Had a little problem with my mp3 player in the middle and the treadmill speeding up was a little slow, but I was definitely tired by the end

M/35/157
Completed on 03 Apr 2008
As Rx'd (w/ 55lb dumbell)
00:13:28

8888888888888888

carried my 25# KB to the park to do this workout, that is a workout by itself (1/2 mile walk)

400m run
21 25# kb swings
12 pull ups
9:32

888888888888888888888

58 165

50 lb barbells
otherwise, as rx'd
18:50...

as rx'd, 11:52 (new PR)

m/1.72m/62kg

Second workout today. Fake feeling of frisky.

subbed c2 rowing for running

11:28

38/M/183--Syracuse NY
As Rx'd: 9:18 (+0:13 off PR)

CFWUx3
-400m runs on treadmill (0.25 miles; speed = 9.6; 6:15/mile)
-55-lb db swings
13:30 (previous PR was 15:48)

CFWU
13:14 as rx'd
M/47/195#/72"

Meyer- 10:40 PR 9:59
Godfrey 12:23PR

15:04 for Helen

37/m/177
3 rounds
.25 mile 1% incline treadmill
21 55# dumbbell swing
12 pullups
8:28 total
(Paused stopwatch ~ 1 minute at end of 2 & 3 rounds to wait for open treadmill)

32/m/155 - scfd_0107
3 rounds
.25 mile 1% incline treadmill
21 26# kb swing
12 pullups
11:15 total

Helen 13 min 1 second

Age 36
BW 184

CFWU 2x15

12:10 vs 12:31 last time

m/27/6'2"/210

CFWUx3

As Rx'd 10:30

55# DB

11:34

-D.

cfwux2 (-pullups)

as rx'd (55#db)
15:30

13:01 (PR)
1st set of KB unbroken
1st set of PU's 10, 8, 3
2nd set of KB 10, 6, 5,
2nd set of PU's 4,4,4
3rd set of KB's 10, 8, 3
3rd set of PU's, 4,4,2,2

26/m/5'9"/165lbs
13:20

9:03 as rx'd on tread mill

************************

SUB'd 500 C2 row for and 55lb db for KB:

14:31

CG

March 27 14 minutes (ish)

I did the buttercup of this. It wasn't even that good. I don't know if its because I gotta run a flight of stairs every time I go for pullups, but whatever.

3 rounds
Run 200m treadmill
12 10# db swings
6 pullups strict

Round 1 - 2:48
Round 2 - 2:53
round 3 - 2:45
Total: 8:28

I'm not happy, but the important thing is I did it.

My quads get tired from doing POSE... I don't know if that's normal.

cfwu x 2
wod on track 15 pullups
12:21
last two kb sets broken

Did PU's on Gravitron with minimum assistance.
Did this one with lots of rest between sets.
About 30 minutes.

m/34/5'9/176

CFWU - 3. 5 pu 1st 2 sets. None last set.
2 sets superman raise
Burgener wu

12:20.

Started strong. KB all unbroken. Needed to push harder on last 2 sets of running.

PU not bad. 12, 10+2, 8+2+1+1.

Way behind, but I still like to post so that I can find my last times easily...

BW 130

Been working up to the 1.5pd KB for almost two years now...finally did it! Time was slower but it was actually more #/sec than my PR with 45#, somehow.

as rx'd 13:03

My goal is eventually under 10 min. I need to build a structure so that I can use a standard diameter, non-swinging pullup bar, and be able to do the swings unbroken (this time each round was 11/10).

done on may 9th 2008
936

Just PR'd at the running cert
8:37 as rx'd

45/m/207
14:27
1 pood kettlebell otherwise as rx'd
should have pushed the run a little harder.

bw 245.0
Finally did "Helen" as Rx'd (sort of), with kipping pullups. By the 3rd round I was only managing singles and I'm sure that probably half of them wouldn't count as legit height, but it felt like a huge step forward.
PR time with jumping pullups: 13:16
23 June: 16:28. Quite the improvement over my first Helen, which was jumping pullups and took 23:37!

M/35/200/6'

as Rx'd
12:17
55 lbs Dumbells and on treadmill at Incline of 1. Was bagged on 3rd round run.

as rx'd
19:40

M/29/185/6'
Went 10:41 today, but all we have is a 20 kg kettle bell, not 24, which I think is the standard. Improved almost 50 seconds from the last time so I'm happy.

m/23/6'3/222

As Rx'd

13:47 (lst round pull-ups did 16)

Weak performance - should do kettlebell swings unbroken next time.

as Rx'd
14:05
Great workout; getting stronger with CF.

1st crossfit total

BS 195
SP 145
DL 225
Total 565

Helen

15:27

First time ever doing a cross fit workout. Started with "Ellen".And boy was she tough.

M/22/5'6/167

First time ever doing a cross fit workout. Started with "Ellen".And boy was she tough.As Rx'd-13m29s

M/22/5'6/167

First time ever doing a cross fit workout. Started with "Ellen".And boy was she tough.As Rx'd-13m29s

M/22/5'6/167

First time ever doing a cross fit workout. Started with "Helen".Rx'd-13m29s

M/22/5'6/167

First time ever doing a cross fit workout. Started with "Helen".Rx'd-13m29s

M/22/5'6/167

Just starting to post. crossfit dabbler..
Helen as Rx'd
9:06

First, rx'd, 14:21

I had to break up the pull ups into sets of 4. Need to work on those.

M/43/5'10"/169

14:32

First "Helen" WOD for me
Thought it was 800 meter run so my time's a little bit higher than it should be. But:
Run 800 meters
1 1/2 pood Kettlebell X 21 swings
12 Pull-ups
3 Rnds:
14:18

m/22/5'10/187lbs
10:36

As Rx
10:57

My first Helen (scaled, subbed):

Three rounds for time:
400m
15 lb x 12 DB swings
6 jumping pull-ups

10:05

Probably should have added some more weight and reps to DB swings, but it was my first time doing the exercise, so I was unsure. Could have done done 12 jumping pull-ups, too.

First Helen(Scaled)

200m
15 lbs x 12 DB swings
6 jumping pullups

9:05

Time to step it up a notch next time, more weight on the swings and more pullups now that I have this one down.

hey!!

This was my FIRST XFIT workout ever!!

Very excited.

first round 5.20
second round 5.45
3rd round 6.15

I need new arms!!

Cheers from oztralia!

work out done at work,

total time = 20.43 min,
run on tread mill
kettle ball with 55lbs of weight plus the weight of bar
first 7 pullups done properly, res of pullups wer jumping pullups, with negatives at the top.