Ready for a new PR on Helen. It's been a long time since I did any significant damage to her.

Dan D.
www.CrossFitStickers.com

Gotta love this one

This should be good. My last pr was 8:16, lets see what tomorrow brings.

lets see what you got Helen!

What workout are they doing with 275lb deadlifts?

#5

xfit games

#5

5 DL/10 Burpees for 5 rounds

this is my favorite wod!

14:24 last time in july. i am looking to knock off 5 minutes from last time.

cant wait. its gonna be fun

Alright! I'm so excited/scared for tomorrow! Last time Helen really kicked my a$$

Showed up at the gym early but no one was home. So I decided to "warm up" on the street.

Ran from Grand Central to Times Square.

Did 70 butterfly kipping pull-ups on some scaffolding. I had two options - skinny bar or thick bar. Normally I'd pick the fat one. I like the way a thick one feels in my hands. This time I used the thin one but only because it put me in front of window so I could see my reflection. I was able to see what I was doing wrong with the kip. The visual aid was a huge help.. I think I've really got it even though I could only link 10 in a row.
I have huge tears on my hands from that rusty bar. So now I literally have NYC in my blood. Anyone know the symptoms of tetanus???

Then Dave showed up and DARED me to lunge up 38th Street. I never turn down a dare so I lunged from 6th to 5th Avenue in 10:30. 283 steps.

Got lots of looks and people asking questions. What's CrossFit and how the heck are you doing that?!

Tonights WOD: Scotts mom without panties? A joshua Newman original. No clue where the name came from but it sounded good to me.

As many reps as possible without putting the bar down of
Press, Push Press the Push Jerk. Couldn't go back once you've moved on to the next movement

I used 65# and did
Presses: 18
Push Presses: 50
Push Jerks: 30

Felt like I gave up at the end but my hands couldn't take it. I have 6 huge tears on my hands. I probably had another 20 jerks in me. :/

Yesterday:
A B original. What a sick man.
100 225# back Squats only resting when needed.
On every rest break do 10 BW bench presses

I scaled to 155# and only got 50 before my bar got cleared.
Did 10 ring dips which I had to sub for BF before the rings got raised.

Deads were a mess and ended up doing lots of reps.

has anyone else suffered from the devastating come down after a CrossFit weekend? I was suffering from one yesterday and today. So much stimulation and fun for days and then.. CRASH. I think the only remedy is a CrossFit WOD and a plane ticket out of NYC.

Alright...looking forward to this one! Are you, gaucoin?

m/29/6'0/195

8:44 40# (heaviest we had)

This is going to be fun!

O.K. - I admit it. I have used the cue "pinch your shoulder blades together" without actually considering the role of the scapula and shoulders during the lift. The cue was used to emphasize getting the chest up, especially at the top end of the lift. I found that people have responded well to it - and by that I mean that the desired result was achieved. I will switch to "chest up" or "chest out" which I have also used for the same purpose with similar results. But, even as I stand here and ponder the "pinch" cue, it still feels as though it should get the desired result.

Am I alone on this?

And by the way, my knowledge and experience in the dead lift is a speck on a dot on a turd of Mark Rippetoe's, so this is in no way a challenge to his wisdom and advice by any stretch of the imagination. I'm just curious if I have been doing/cueing something that no one else has.

Dan D.

sweet. tomorrow seems like a great day for a PR.

Completely unimportant question, but what is the significance of putting the yellow bumper plate in between the two reds instead of on the outside? Any particular reason?

Oh yeah - I'm just catching up on videos and workouts from the weekend.

About the CrossFit Radio - The guy was right about me having a lot to say. I have a big mouth but I'm not sure how many people are interested in what comes out of it. About 95% of what I talk about is CrossFit related. Either way I'd be happy to do it... Nude.

Need me some Helen lovin'!

#5

I put up a video of the WOD at the Games just last night, have a look!

http://www.vimeo.com/1564200

Nude? Please let me know when that video is posted.

29/f/115

legs and bicep still in some serious pain. pulled out a old wod that i love

7 rounds of:

21 shoulder presses, 55#
21 back extension

24:48

slowly converting other employees at my gym to crossfit...each day i get a new question :-) they don't believe i weighed 103 when i started crossfit. they also don't believe i haven't done bicep curls or leg extension in over 2 years.

Helen was responsible for the most (in)famous case of "cold" Rhabdo thus far.

Subtle and elegant choice today, Coach. I like your style...

Radio. Crossfit RADIO. Tellin' ya, chick's got some brains, too...

ima kick Helens ass

Comment #11 - Posted by: AllisonNYC._23/5'2/126:

"Normally I'd pick the fat one. I like the way a thick one feels in my hands."

Classic inuendo! Thanks for keeping us entertained, Allison! :)

I am still sore from Sunday's WOD. :o(

I'm ready when you are, Michael...

Naked radio...Alli you're too much! :)
Helen, you're way too much...bring it! 3,2,1...Go!
Mimms, stay home...don't do this one. Please?

Slowly but surely trying to implement this into the training for some GR, MI. based Marines. For anyone...quick answer on posting pics? Thanks

38m 185
did this one yesterday, so posting here
9:58
Under 10:00...woo hoo!
yeah, it's a pr
now, what to do tomorrow?

i've asked this before, but what do i have to do to earn the right to wear a crossfit t-shirt? anything? maybe i spent too much time running cross country back in the day, where you only got a t-shirt if you did really well. (sigh)

Great post Allison... I often enjoy your posts (especially your honesty and enthusiasm), but tonights was off the charts. Thanks...

Love this WOD, just got my butterfly pulls, gonna make this one even more fun!

THEY SAID I COULDN'T DO IT.

30, 25 POUND WEIGHTED RING MUSCLE-UPS IN UNDER 10 MIN.

STARTING WITH MY TOES ON THE FLOOR I USED 4, 5 POUND ANKLE WEIGHTS AND HAD ON STEEL TOE WORK BOOTS EACH WEIGHING 2.5 POUNDS. I WENT FROM 180 TO 205 POUNDS.

THIS TOOK 6 WEEKS OF VERY HARD WORK ON TOP OF THE USUAL CF WODS. THIS WAS THE HARDEST THING I'VE DONE IN CF SO FAR.

TO SEE SOME PAIN...CHECK IT OUT!

http://www.youtube.com/watch?v=DmEG1kCMuX0

ROBERT S.
TUCSON, AZ.

10:00 as rx'd

Shane #17,
At the Games, the men used 275 and the women used 185. By putting the 45's on the outside, they could strip them to get right to 185. It was simply an efficiency thing.

Ready to crush my PR tomorrow!

S/F

#34 Robert

Well done.

How ironic that there is a sexual performance ad on the radio at the end. Did that help you 'get it up' for those last couple of 'muscle ups'?

Dang I'm juvenile. But it still make me laugh.

We're up and running, opened yesterday, first free WOD tonight. Anybody in Arlington, VA, come on by www.potomaccrossfit.com.

Thanks to all the folks that made this happen, took us 10 months, but great folks like Jen Conlin, Aaron Moburg-Jones, Erika Schick, Curtis Blake, and my friend and co-owner Dan Hoffman. Greatest bunch of CFers you'd ever want to have working with you.

Nice, just did this yesterday for my "rest day" 9'22"

tryin for under 8'30" today

Is anyone else in love with Allison NYC?? Just curious.......love reading your posts!

Its been a while since I've seen Helen. I kind of missed her. 3, 2, 1, go!

M/49/170

Linda aka “Three Bars of Death”
as rx'd

19:41

?

I'm new to CF. If I sub dumbbell swings for the kettlebell, how should i hold the dumbbell? Should i be holding onto one of the weighted ends or should I be holding the bar in the middle?

Thanks.

m/38/6'3"/220

as rx'd

16:17

i'd like to get a new tatoo. i'm looking for a crossfit type design/logo to use. ?????

14:46, thats 4:46 off my best time earlier this year. I can only offer that my course for the 400m was a bit longer than 4, probably closer to 500m, and my KB was 60lbs. Even still, a terrible performance.

3x20 situps, push ups and 2x5 pistol squats both legs for warm ups. That sucked!!!

Thanks for the vid that really clears up the top of the deadlift for me.
This is my first repeat wod so I get to see if I've improved any...I'm so excited.

28/M/5'9"/190

16:26

Used 55lb dumbell
Ran 644 meters instead of 400 (bad math on a treadmill, doh!)

M/31/5'8"/70kg

As rx'd
13:37

Woohoo - Helen again!

Been looking forward to another encounter with her - great fun and my first repeat WOD since starting doing the WODs consistently.

Will be able to do her as rx'ed today with my new 1.5 pood KB too.

Let's see who can beat Jess...

Coach,
Thanks for the pic.

Allison, your post made me spit my zone omelette all over my monitor. Thanks. "I like the way a thick one feels in my hands." LOL

Does anyone else feel like a total idiot after watching a video with coach Rip? I think I need to go to a barbell cert.

Um, s#!t... been lurking for too long, decided it's time to start this crap (finally). In with a bang, eh?

One!...Two!... Thr*pukes*

40/m/176cm/71kg

As rx'd

9:17 (PR by 37 seconds!)

M/40/6'2"/210

Great comments over the past 2 days. Trying to stack back on some muscle. I started the zone back in Jan and dropped 15 lbs pretty quick and in the past 2 weeks dropped another 5 after having stabilized @215 for a while. what do other zoners recommend to put back on some much need muscle mass (ie protein blocks, carb blocks or fat blocks).

Helen today

10:24 PR

I PR'ed the workout and still got stopped to have one of my AF clients ask how to many strokes per minute they should average on the concept 2.

Ran on treadmill. Used 25 kg dumbell.

9:59 PR by 20 sec

11:34

Had to use the treadmill but its the 3rd time I've done this WOD. Improved my time again so pleased overall.

14:26 as rx'd

Beijing Grand Hyatt
M/50/252/6'3"
400m on treadmill
subbed 45 lb dumbbell for KB
assisted PUs on gravitron

17.5 minutes, slower than last, but more honest and harder.

#11 Nice post as usual..

#34 Nice effort, but not to sure about the jeans and bandana...

#44 Do what is comfortable to you. If I am using a dumbbell I grab one of the weighted ends.

10:52, used 45# KB.

m/19/75kg/5'11"

13:37

right with you there #50

13:30 about the same as last time.

m/27/5'11/175

m/29/5'10"/150lbs

dumbell swings scaled to 40lbs

14:23. +52s on my PR. My excuse is that the cable-crossover I can kip on was being used by two guys doing preacher curls, so I had to do deadhang pullups on another bar. A more likely reason is the runs just made me feel like puking.

33/M/184

as rx'd
10:09

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

10:56
--------------------------------------------
Compare to 080729

11:00

48 yr/male/175
Missed my record time by 10 sec

11:25 as rxed

27/6'8"/215

10:49

12:57

When "Helen" comes up I like to read the comments and pretend they are all talking about me!

15:33... about 1 min. slower than the last Helen I did. This is after 5 weeks off after having our third child. It feels good to be back.

As rx'd 10:56. PR by 1 min.

12:15

congrats #72 on the kid and getting back to crossfit.

22yr/female

Used 17.5kg dumbell, time 14:20. Jumping pu's.

10:55 missed PR by :45 secs this morning. Drat!!

#18 I'll be listening...nude.

12:15, first time doing this, new to crossfit. I haven't worked this hard in a long time!!! The treadmill slows things down, but pretty happy with my results.

6'2" 195lb M 34

9:32
subed 400m sprints for 8x 50m sprints each round so without all the stopping I'm sure I could do better. On the plus side those butterfly kipping pullups are cutting my times all over the place. Thanks crossfit cert!

AlliCali~
Great austere postings there babe! I thought that naked radio was meant for us too LISTEN naked, so I have been practicing...at home, in the car, outside at the pool, but have been getting the strangest looks! "Don't worry about me, I am just practicing for nude radio..." but they still seem a little shocked, especially when I walk into the grocery store with head phones on completely bucky neked! But it is the ones on the RRRrrraaddiioooo who are going to be nude...ahem...ah...oops! (thanks for the clarification ...ahem...and look forward to hearing your nudeness! haha!)

Yesterdays WOD's:

135lb OHS
20 min AMRAP

239 OHS

Then in the evening:

12 straight bar muscle ups
30 pushups
run 100m uphill (19%grade)
run 100m downhill

5 rounds

26:48

That one did me in! Can't beat training right on the beach though!

Did I mention I also have been practicing for nude computer comment posting...

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

LOL! I wanted to do Helen yesterday during the rest day but ran 10k instead what a coincidence. I had to tell everyone ;-)

Lower back is still a little stiff from Tuesdays WOD and I am still new to this but am an avid lifter, what do you all suggest I do, I think I will be able to handle the 400m and the pullups I am just not sure about the swings.....appreciate the help and these workouts are so freakin nice!

11:31 PR!

as rx'd except 400m on treadmill and 50% gravitron assist pullups. Working on doing better pullups, will reduce the assist next week to 40%.

NICOLE: SUB'D 1 POOD FOR SWINGS.

9:09

As Rx'd

12:39

Treadmill, Dumbbell subs

M/38/140

24/m/5'10"/160

Posting so I can keep track next time is comes up:

8:59 at CF Atlanta (7/29)
CF Vegas = 10:37 (early May)
Compare to = 11:18 (3/29)

This morning and this was a killer for me. I really felt like meeting pukie:
Pullups
Box Jumps
Pushups
GHD Situps
36-30-24-18-12-6

= 32:45

age 42
bwt: 215
time: 13:43
subbed 2 minute rounds on stationary bike for runs;
did 65# db swings for kettle bells;
pull ups were kipping as usual.
bad stone bruise on my heel is keeping me from running.

33/m/6'/220lb

1st WOD... helen at 20:17

Runs: Slightly more than 400m, maybe 500 plus 4 flights of stairs (Gym on 4th floor lol)

Dumbbell subs 55lbs

Pull up gravitron 100lb assist... working on it!!!

Post WOD, difficulty taking off shirt... had difficulty breaking a kit kat bar :P...

8:57 - tied PR to the second.

I just watched #34 ROBERT SUTHERLAND's video. Funny, I expected him to be YELLING.

m/33/5'10"/208

21:39

I am curious about something, maybe someone can help me out with this.
I look through the postings and there is a "jrock" and a "jrok" and I have seen a few others. Why the plagerism on my name? I mean, I am flattered, but don't you think that there is something to be said for being original? We don't see "BiNgO"'s or "ssspiderchicc"'s on here, so why jrock's? Please, someone please explain this, I don't understand it.

There is only one JroCk, and he is I. Click on my name and you will see my pic. Find me on myspace, and you will see all CF vid.'s, CF friends and affiliates, etc.

For those of looking for the JroCk halloween costume for the fall...just keep workin at it boys, it'll come! In the meantime, choose a name that is orignal and suits you, and leave mine alone please. Cheers!

Train Hard and Stop plagerizing...ahem...Push Through "IT"!

~J~

treadmill run
55 lb. dumbbell sub for KB

10:05

ten seconds slower than last time, so that gets a booooooooooooooooooooooooooo

That means you #35

23/m/193lbs.

helen as:rx

7:56
new pr!

m/31/5'9"/171

14:29 (PR)

10:57 (pr).
Subbed 55# dumbell for the kettlebell.

165/29/m/5.9

M/32/5'10"/175

Helen as modified in 10:57*

Subbed jumping pull ups for regular pull ups
Only had 12kg KB so went with that.

m/39/6'3"/198

My second time doing Helen, not sure if she liked it as much as I did.

as rx'd 10:05 (pr by 1:13)
treadmill and 55lb DB

People still look at me weird as I run by them from cardio room to weight room and back. They just don't get it! Maybe I should do it nude???

Only the real JroCk posts his videos! Will post more frequent ones soon...bigger stronger faster harder nude (jokin about the nude part! lol!)

"Grace" Part 1
135lb clean and jerk for time
2:02 PR
http://www.youtube.com/watch?v=7YVDPGySjoY

135 hang clean-12 reps
80m overhead carry
5 rounds
http://www.youtube.com/watch?v=IhloJemngbM

"Helen" for Puppies- 3 rounds for time of:
Run 400 meters
15 db swings 20#
9 pullups (no pu bar, did w/feet on ground, holding to guardrail.)
13:51

m/42/198/5'11" began xfit May 08

as rx'd 12:39 (PR by nearly 1 min.)

I decided to give it to Helen nice and slow. It took me 21:35 to finish her off this time: scaled with 45#db (a nice, thick one tho... felt good in my hands) and jumping PUs. That was over a minute slower than my last one. The AC in my gym is broken, and it is wretched in there... mad props to you guys doing these WODs in the desert and other hot, nasty locales.

PR: 11:38

Down from 14:37 last time

AllisonNYC--those are some sick workouts you listed. Those are going on the "Other Workouts" list...I think I'll have to take a Crossfit Field Trip down to NYC for a weekend and get some workouts in at the various affiliates.

'Helen' today
10:06--20 seconds slower than last time, which I attribute to hockey games the past two nights, going to bed at 1 am and getting up at 5:15 to workout.

But, Rule #76 No excuses, Crossfit like a champion today.

#34 Robert, You are a beast. How are you feeling after? ;-)
Way to go..

8:57 - Finally broke the nine minute mark by being able to run a little faster. All that Pose practice is paying off! No breaks on anything.

On to do more scheduled Pose running....

M/29/218

Helen:

6:57

bw 165

9:19 as rx'd

21:54 m/54/212

As Rx'd 8:41

29/m/210

as rx'd: 10:40

:42 slower than last time/PR.

24/m/250

as rx'd

13:05 (pr)

46m 200#
as rx'd: 11:26, pr

m/47/175
I'm not sure about my distance but think it is longer than 400m.
15:37

2 rounds CFWU

then as rx'd

13:01 first time with 1.5 pood swings
felt strong but a little slower

M/26/69 inches/188 lbs

I used a 55 lb dumbbell and ran on a treadmill so it slowed my time down slightly.

13:19

Semper Fi

6'1/m/24/200

Camp Liberty

Substituted run with the row.

11:29

A co worker of mine who recently had a baby approached me today and voiced her interest in Crossfit. I have never been to a certification class or any formal training. I have been Crossfitting for 8 months and still have much to learn.

I am comfortable helping her on most of the basic Crossfit exercises, except for the pull up. I am more than certain that she would not be able to do one pull up even using the kip.

How can/should I help her develop her pull up?

Anyone input would be much appreciated. My email address is alphasig319@gmail.com

Thank you in advance.

29 yom, 180 lbs

8:48 as rx'd

last time was 7:59

Dave 36/M/6'5"/204

As Rx'd, except I did the run on the treadmill which probably slowed me down like it did DonUSMC.

11:48

Regards,
Dave

m/27/175/5'9"

10:53

Had to use a crossbeam for pullups. Ouch!

Dan D. - u r not alone, as i too use the "pinch your shoulder blades" cue. However, I use it at the bottom or the middle of the lift OR just after the beginning of the descent. My purpose in using "pinch your shoulders" is to get the lifter to HOLD thier scapula in place. I'm not really trying to get their shoulders back- rather i'm trying to stop them from rolling or allowing the shoulders to roll forward or "reach" for the floor. in my experience, many people have a hard time getting through those last few inches to the floor by flexing the hip... they'll hold thier backs straight and "reach" by relaxing the scapula.

i do not profess to know nearly as much as rip, but i don't think i like his "finish with the chest out" as it seemed to convey sticking your chest out at the end. i've been operating under the assumption the chest should already be "out" and there should not be added spinal extension at the top (another thing many people want to do). rather, i cue my folks to hold thier spine still and finish by extending the hip, "prison shower" - "closed for business" - "bring the hip forward."

i'm guessing we're in agreement, just wording things differently.

13:13 w/ 55 lb DB swings
hand to run up one flight of stairs to track.

:11::15, run was approx

34/M/150

(PR) 14:00 w/55lbs DB swing.

12:52 as rx'd

Used 35 lb dumbells and band assist on pull ups

15:04 (PR by about a minute)

45lb Db swings
all other as rx'd

14:57

Who wants to woken up in the middle of the night by THIER OWN hands?? Not me. But I was. I had to get up to spray some Benzocane on my wounds. Now I can't open OR close them... But guess what.. I can't STILL SPEAR with them. Phew.

I doubt I'll be able to do "HELLen" today. So instead I got up, practiced my POSE for awhile... and then went out for a run.

Used map my run and tried to make a 5k route. I think I must have screwed something up because it only took me 25 minutes. The last 2 times it took me 45!

The only differences this time is I didn't stop once to walk or catch my breath and I had an IPod. Man, music really changes things. Nothing like hearing about big booty girls first thing in the morning to get me going.

Glad you guys had a laugh. :)

m/21/155/5'11''

as rx'd
14:20 (PR by 3:56)

my score is DOUBLE OPT's
woohoo

m/34/6ft/217lbs

Thursday 080821

"Helen"

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

No-Gi Jiu-Jitsu=1hour
15 min on bike, just getting my mind together.
modified Helen to this
100 Squats (50 on 2nd set, 25 on 3d)
55 Lb. Dumbell swings x21
12 pull-ups
=18:47

14:55

as rx'd

11:15

2 pood, chest to bar

As Rx'd: 12:37

m/45/5-8/150

As Rx'd

12:05

9:47

As Rx'd 8:58 (PR by 0:13 under last time)

Runs are getting to be my weakness in 'Helen' I'm nearly completely gassed on the third. All KBS unbroken. First set of pullups unbroken, next rounds 8/4 and 4/4/2/2. Gotta work on better runs!

first time on helen, must have missed it last time

had to sub with 30lb db

11:15

Couldn't work out on the farm, so no access to weights.
Did this instead:

6 rounds of
400m run
5 muscle ups
15 squats

27:12

Everything done wearing my pack with my water in it ~5#. All runs were from 1:24-1:36. The MU's slowed me down, really need to remember to bring my chalk. Slippery rings make balancing/stabilizing extra fun.

NEW MARINE PHYSICAL FITNESS TEST. CHECK IT OUT!

http://www.defensetech.org/archives/004377.html

As Rx'd for women

10:12 (PR)

KBS unbroken for all three rounds
PUs unbroken first round then 9-3 and 8-4

14:10. First ever full RX'd workout with no cheats or breaks in pullups. Lots of room to improve. I like that...

lookin' good, dutch! SO strong...and studly. =)

m/24/6'2''/225

13:15

5 secs faster

#81,
Get a foam roller. Seriously, get the lagest diameter you can find. I got a decent one at Target of all places. Do 1 round of the CFWU and then roll out whatever is tight, low back, hamstrings, etc. Repeat and then stretch whatever still feels tight and you should be good to go. Good luck.

WU .5 walk on treadmill
WOD
11:55

14min

subbed 400m for 50 24" box jumps

43yo/5'8"/182#

8:26 PR

I was surprised to hit a new PR today since I ran a 5k yesterday. I always hit my best Helen times earlier in the day.

Great pic on the site today. That was the craziest heat at the Games. Dutch and Speal killed that workout.

CFWU-minus pu's

20lb. kettlebell
30 assisted pu's
14:01

35/f/160

subbed 500m row for run
35# DB swings
pullups (red band)

17:06

15:28, 35# kb swings. p/u and kb's single set. piri getting better, 2 mile run to finish.

7:39 as Rx

Comment #56 - Posted by: anthony

No extra protein needed - won't help if you do it, may hurt. Just Zone and train hard. Keep in mind - some of the mass you may think you lost is likely either body fat or sarcoplasmic hypertrophy. You don't need either of those to perform better. Mass is great, but if you want better performance, you may have to give up some mass. Read Coach Rip's book(s) to learn more, good summary here: http://www.strengthcats.com/JDallmusclesnotequal.htm

Your body, your call.

Friggin' can't wait to tangle up with Helen again - complete, total satisfaction. Paul

#140 That is amazing!
http://www.military.com/news/article/corps-introduces-tough-new-fitness-test.html?col=1186032325324

Quote from the military.com article:
"No more body building, Marine, it's time to put together a "functional fitness program" that incorporates short bursts of high-intensity activity using lots of muscles."

Sounds like a CrossFit based program to me!
Nice

19/F/in my 3rd year at USNA

3 rounds for time

400 meter run
35 lb dumbell swings
12 jumping pull ups

10:58

First crossfit workout in a long time. I tried out the workout routine P90X after my cousin told me about it. I'm still halfway on it, I really like it but it gets boring because the videos are just the same thing over. I did crossfit before at my highschool off and on during the year, and I'm thinking about going fulltime to crossfit.

Got a way to go.

Whoops- my time was 8:25 not 8:26. Hey, every second counts right? :-)

good stats on this one:

median all (509 reporting): 10:40
median women (38 reporting): 12:11

top 20 all:
Position Total Time Gender Approx. Age Bodyweight CF Gym Affiliation
[1] damon stewart Photo3| 7 mins 10 secs M 31 168 WasatchCrossfit.com
[2] Ricky Frausto Photo1| 7 mins 11 secs M 30 150 CrossFit Omaha
[3] josh jorgensen Photo1| 7 mins 22 secs M 20 195 diablo crossfit
[4] Phillip (Raze) Pound Photo 7 mins 24 secs M 25 245 The Body Lab
[5] Jeff Mullins Photo 7 mins 27 secs M 22 190 Home Gym
[6] Darren Ellis Photo 7 mins 30 secs M 33 174 CrossfitNZ
[7] brendan gilliam Photo1| 7 mins 35 secs M 31 190 Crossfit North Santa Cruz
[8] Tyson Patrick Photo 7 mins 44 secs M 22 172
[9] Stavros Kalogirou Photo1| 7 mins 44 secs M 32 180 Diablo Crossfit
[10] Darren Rosten Photo 7 mins 47 secs M 28 213 Diablo Crossfit
[11] Jonathan Burns Photo 7 mins 49 secs M 30 205 Northwest Crossfit
[12] Ken Gall Photo 7 mins 54 secs M 36 190 CFATL
[13] Matt Chan Photo2| 7 mins 56 secs M 30 200
[14] Jason Cole Photo 7 mins 56 secs M 26 155
[15] Charles Mayfield Photo 7 mins 57 secs M 34 202 BTB CrossFit
[16] John McLaughlin Photo1| 8 mins 0 secs M 40 165 BGI North
[17] George Mounce Photo 8 mins 2 secs M 31 175 Solo
[18] ken cutrer Photo 8 mins 2 secs M 44 185 gsx
[19] Richard Vanmeerbeek Photo 8 mins 2 secs M 21 187
[20] Tom Vickers Photo 8 mins 6 secs M 31 170

top 20 women:
Position Total Time Gender Approx. Age Bodyweight CF Gym Affiliation
[1] Kristan Clever Photo 8 mins 43 secs F 26 128
[2] nadia shatila Photo 8 mins 58 secs F 30 108
[3] Victoria Lorino Photo 9 mins 26 secs F 44 0 RunJumpLift
[4] Michele Vieux Photo 9 mins 28 secs F 30 145 CFSD
[5] Jelli Orr Photo 9 mins 28 secs F 29 120 BGI JUPITER
[6] Dana Lynch Photo 9 mins 40 secs F 37 130 CrossFit BGI - South
[7] Cherie Chan Photo 9 mins 48 secs F 34 133
[8] Laura DeMarco Photo4|-1 9 mins 51 secs F 33 155 CrossFit Rx
[9] Michelle Haglund Photo 9 mins 54 secs F 36 117 Crossfit
[10] Maggie Larson Photo 10 mins 6 secs F 43 145 CrossFit North Santa Cruz
[11] wendy pace Photo 10 mins 17 secs F 39 160 Carolina Crossfit
[12] Jilly G. Photo 10 mins 22 secs F 30 112 BTB
[13] Shana Alverson Photo 10 mins 46 secs F 32 130 CrossFit East Decatur
[14] Elizabeth Terris Photo 10 mins 49 secs F 45 130 CFSD
[15] Miranda Oldroyd Photo 11 mins 20 secs F 26 135 CrossFit 801
[16] Sue Chen Photo 11 mins 54 secs F 48 130
[17] Nikki Walker Photo 11 mins 56 secs F 33 128 Mercersburg Academy
[18] Stephanie Roberts Photo 11 mins 57 secs F 33 135 Carolina CrossFit
[19] Kath Knox Photo 12 mins 11 secs F 45 130 CrossFit North Atlanta
[20] angie platt Photo 12 mins 30 secs F 34 170 GSX

I've put age group info etc. on the home page of logsitall.com

-bill patton

what's logsitall?
logsitall is a website i designed to make it easy to log and share crossfit workouts (CF girls, daily, oly lifts, nutrition, etc.) we've got about 40,000 workouts logged from 4,000 people from 23 different countries. more data makes it all more better...

Gotta love getting abused by the ladies.

Had to do this on a treadmill and it's top speed is 10mph. Boooo to that.

As Rxd: 9:39 (PR) and still had a little (not much) left in the tank.

Curious.... Any Crossfitters in the Kingston, ON area?

P.S. Allison NYC - that is a sick workout. Gonna have to try that sometime soon.

42/M/145

8:31

m/34/511/204
I was trying for 10:00. I shot my wad on the first quarter and never recovered. I hate you Helen.....I love you. I hate you Helen.....I'm sorry, I love you.

As Rx'd 14:30 I suck!

27 yo male 5'11" 205lbs

20 mile bike 1 hr 07 min.
then
did HELEN, 10:02

then
did handstand pushups 1...2...3..4..5..6..7..8
then i passsed out and woke up getting mouth to mouth by a college girl.. just kidding on the college girl.

marc

First week doing crossfit though I was familiarized with High Intensity Training via Coach Dos materials.

11:35

25# db
had to wait on my gate to open going out and back a few times with a tentative 400m route mapped out on my block

followed up with 3 rounds of stairs (3 flights)

Is it pretty common for more seasoned CFers to do workouts in additon to the WOD?

10:02 then hand stad pushup
1..2..3..4..5..6..7..8

27 / m/ 205lbs/ 5'11"

m/36/185

As RXd: 18:42

Runs were pitiful. 2 rounds of KB unbroken, all others broken into two sets. I've definitely lost something on pull-ups.

30/m/5'10"/220

as rx'd

15:53(pr)

Hi all,
I'm home in labrador right now so there is no track.

Rowing Helen:
3 rounds
400 M row
21 dumbell swings 55 pounds
12 pull-ups

Time:10:30

Much love,
George W(male--145lbs--5'5 and 1/2)
Nothing but Crossfitt for 1 year september 1st.

Helen as RX on Treadmill/55lb dumbell
216 lbs
34yoa

12:00 even pr

48/m/195

As Rx'd, treadmill/55 db. 14:01

#154

Check out the official Combat fitness test video. It says "thanks to crossfit journal 2002, 'What is Fitness'". So its safe to say that yes, this is crossfit inspired.

Helen as rx'd
8:03 pr

Really wanted to break 8 min. Couldn't sleep last night thinking about it.

CFWUx3

35lb db swings
all else as rx'd

10:34 pr

1:20 off my previous time!

M/47/6'/185

subbed 35# db

11:35

f/46/5'7/155
Helen
400 m Ellipital run
21 35# KB swings
12 Deadhang pull ups

10:30
PR by 55 seconds.

Hey Fletcher:
Am I one of the sisters at best?

m/26/165

used a 50#kb, need to get a 55#.

Thought I was a decent runner, but helen surely put me in my place. Loved it!

Time: 9:11

previuos helen: 00.14.16
today: 00.13.21

thanks coach

freddy c- great job on the pr, you bastard. one day i will catch you...on something...ha. good work

As Rx'd 17:32
Brand new to cross fit. 1st time doing Helen.

33/F/5'10"/154

Trying to take a 1/2 intensity week…

5 rounds
15 hang power snatch, 45#
400m run

14:05

28/m/5'10"/149

11:43 (PR by 7 s)

400-m runs on a 1/9-mi track (2-and-a-bit loops)
40-lb DB swings (35 lbs last time)
kipping pull-ups on a Gravitron with no weight removed (even more annoying than it sounds, no pull-up bar near the track ;( )

I did not feel 100% going in to this, so I'm surprised that I improved.

10:34

PR!!!!

Oh 6'2/192/21

as rx'd

36/M/5'11"/165

As Rx'd
11:27 New PR by 30 seconds

Me and SFC Price 11:53 (new PR for him) did this one today. My commander, CPT Floyd is on her RnR leave, two weeks of fun and sun in the Good Ole USA. She will attending the crossfit certification seminar at VA Beach next weekend. She works very hard, so I am glad she is going to enjoy her two weeks. We have been here for 5 months and still have 10 to go. Crossfit helps keep us motivated.

Staying Army Strong in Bagram, Afghanistan

Black Dragon 7
1SG Mark Nash

~600 Meters for the runs with stairs thrown in because of the way that my gym is set up.

13:34

"Helen"

Three rounds for time:
Run 400 meters (Treadmill .5% inc)
1 1/2 pood Kettlebell X 21 swings
12 Pull-ups

9:45

Has anyone every beat OPT's 6:59 Helen? That is one of my favorite crossfit videos to watch.

Black Dragon 7
1SG Mark Nash

Has anyone ever beat OPT's 6:59 Helen? That is one of my favorite crossfit videos to watch.

Black Dragon 7
1SG Mark Nash

As Rx'd
10:33
First time doing Helen

Paul - Thanks for the info. I feel really good but was a little concerned about the 20# weight loss. I'm definitely leaner and feel much better on my runs and I was a decent runner for a big guy at 230.

It's also great to get info from a fellow Navy member.

Cheers,

Anthony

M/125/175/5'9"

with 55lbs. dumbell swing

10:12
(PR 9:34)

A little slower this time but I guess it's ok considering it's about 120 degrees here in sunny Iraq!

m/38/192/70"

Short on time today, so did CFWUx2, C2 rower 1000m warm-up
500m for time - 1:29.6
1000m cool-down

13:20

2 rds CFWU (no dips or pullups)

subbed 1/3 mile (once around subdivision) + distance to basement for 400m
subbed 35lb plate for kettlebell

#169

Thanks. I'll watch the video again. I was sort of watching it & multi-tasking so I didn't see that first time around. But I'm so crazy I'm actually really excited and can't wait for the opportunity to challenge myself with the CFT & wait for the standards come out so I can start aiming to beat the maximums. Maybe this movement for the Marine Corps will help influence the creation of a CrossFit club here at USNA... seriously, if the SEALs are benefitting, the Marines see the value, its about time! I know there are midshipmen who do CrossFit, I just don't know exactly who they are so if there was a club / group we could all suffer through the joyous insanity together & raise the bar of fitness here.

any recommendations as to how to grip the dumbbell? i usually end up almost hand-over-hand with my pinkies sticking out. should i grab an end and hold on for dear life? thanks.

10:02 as rx'd

10:31
2 sec slower than last.
need to pick up on the run.

last time 11.57

this time 12.23

30 male 71kgs

What a great workout, first time doing it 18min 35sec. the next time i will trim more time off for sure. I love crossfit :)

31/M/5'6"/175

I just started doing the CrossFit WOD's last month (080728). My second WOD was Helen and I did it in 17:00. Today I completed it in 14:16! I almost met pukie for the first time since I got out of the Corps but i refused to pop in front of all the large women on the treadmills! I can't wait until Helen comes up again! Thank you CrossFit for helping me kick my own ass!

22/M/175/5'9

Run distance not exact...
55# DB

11:16

f/37

15:43 - used a blue exercise band to assist attached to the pull-up bar - able to do 8 kipping on first round, the rest were jumping with work on the negative

20lb dumbbell for kettlebells

f/37

15:43 - used a blue exercise band to assist in pullups - able to do 8 kipping with this on first round - the rest were jumping with work on the negative

20lb dumbell for kettlebell

M 33/144/5'7"

As Rx'd 14:28

26 seconds better than last time

OK, so does anybody see any harm in erging the 400M on the C2 instead of running these intervals?

Very first CrossFit workout, have been checking out the site over the past few weeks - thought this might be a good one to start with.

3 rounds for time
Run 400 meters
20 lb DB swings x 21
12 jumping pull-ups

11:47

M/26/69"/150

subbed 40# dbs
11:46

did CFE in the afternoon.

This time, 10:30

Next time, I plan to cut 30 seconds off of my previous time. I havent had a day off in 4 days and Ive been doing a bunch of pull-ups so my grip was shot which slowed me down. I cant wait to do it again!

What can I use, if I don't have access to dumbells or kettle balls?

38m/6/185

helen as rx'd

7:48

AllisonNYC you are such an inspiration (in more ways than one) its funny! Literally I am giggling my ass off!

Enjoy reading posts.....

30m/175

9:23 as rx'd

same exact time as last time

30/M/180

As rx'd: 10:45.

m/26/183/75"

11:03. I had to sub with 50#DB. That is the biggest DB at the Waterfront Fitness Center.

24/m/194/5'11"
8:10 pr by 4 seconds...15 seconds faster than last time.

subbed 35# DB swings, otherwise, as Rx'd

13:40

15:33 pull-ups on gravitron w/70lbs. PR by over 3 minutes.

M/265/28/6'3

3 rounds
400m
21 KBS 55#
12 Pullups (24 unassisted, 12 assisted)

15:59 new PR by 3 min.

I said 11:03 a few comments up (212), but I put the wrong time, it was 11:09. Sorry. Still not thinking straight.

As rx'd

9:14

scaled

PR'd by 56 seconds

3 rounds of...
1/4 mile - treadmill
21 DB swings - 40#
12 pullups - 28# assist

Will increase weight next time.
18:25

10:53

last time 11:10, especially happy with the pr since I'm still feeling the effects from the deadlift and Tabata workouts

7:29 w/ 35lb dumbbell for swings

m/29/233/68" 24:42.
f/31/125/63" 24:00. (Included juggling 2 kids.)
m/12/111/61" 16:00.

24:42. Yes, I know the time sucks! Just coming off surgery on my ankle trying to build up.

Had to use a modified form for pull-ups as I cannot do them yet.

This is the first workout for my family and I. We all loved it and are waiting for tomorrow.

f/31/142
10:21

Subbed 35# Db otherwise, as rx'd. Last time in July 10:45

First time doing 'Helen'. Completed as RX'd:

11:07

M/48/5'7"/160

15:50 AS R'XD

m/23/6'3/222

As Rx'd

9:09 - Big improvement

Thanks Dan for always setting the bar

age 18 bw 170
7:58 as rx'd

wow. i am pretty proud of myself. i'm not gonna lie.

M/18/185#

11:54 as rx'd (at bishop foley).

Nice job chris s!

WOULD ANYONE AGREE THAT HE SAID SCAPULAS QUITE A BIT IN THAT VIDEO?

M/33/5'8"/170

As Rx'd

9:04

3 rounds of:

quarter mile run on treadmill
21 50# db swings
12 pull-ups

around 16 minutes or so....not really sure, I hit start on my watch but wasn't on the right mode. I'm an idiot and have no clue if I beat my previous time or not. I have a feeling I did but can't say for sure.

M/36/185

12:53

M/24/6'1"/215

9:26 as rx'd (DB Swings)

two things slowed me down ... first my shoes came untied three times (i know, what a bloody amateur move) and second i had to do the runs on a treadmill which maxes out at 11 mph and takes 20 seconds to warmup to that pace... that being said, its still a new PR! next time sub 9!

as rx'd

09min50sec

28/m/5'5/155lbs/quebec

done it with my young padawan : jumping ch-up and 20 pd swing in 11m11

As rx'd

8.09 (2s PB)

I really wasn't feeling this today, nearly talked myself into a rest day because my legs felt butchered and I'm tired. Anyhoo, I'm gunning for sub 8 next time.

31/F

55# DB - 15:28*

*Includes total jog time of approximatly 2:30 to get to/from pull-up bar from track (average :30 each round to run across gym and up stairs to/from track)

After taking 4 days off, I felt refreshed going in.

Started out the first two rounds pretty good, or so I thought. Third round was pretty tough.

20:35 with 45# sub in kettleball swings and 28# assist in pullups. Pullups were killer, still getting used to less weight assist.

27/M/174
18MIN 13SEC

Wow, I must be out of shape!

18:16

I mean I do full pullups No Kip but still Crossfit is killing me! I love it.

As rx'd

9:46.8

m/30/220/6'6"

OK. Done for the day.

WU:

3x Stretching + 3x Overhead Squats with 20k bar + 3x 10 Situps + 2x 10 30k assisted PUs + 2x10 30k assisted Dips

WOD for Puppies:

3 rounds for time of
run 400 m
15 kettlebell/dumbbell swings @ 8kg (17.6#)
10 PUs (30k assisted, last one did 12 reps)

Time:14:20 (Includes transitions from different stations and start-up of the running mill)

This is a PB as my last time I did Buttercups’ and spent roughly the same time. Progress IS here, I remember being absolutely hammered that time...a bit less this one!

GIMME MORE!

14:20
36 lb kb is the heaviest avail
Pull ups:
12 reverse grip
8 rg; 4 jumping
6 rg; 6 jumping

I'm such a puss

f/29/145/5'6"

1st time doing helen
13:35
subbed 25lb KB for swings
pullups as rx'd

As rx'd

14:22

I was out and about today
When a lady gave me "the eye"
she said her name was Helen,
so I thought I'd give ger a try
"I'm so very good for you," she purred
"but, oh, I hurt so bad"
only a certain type of guy can handle me
I said "lady, I'm your lad."
Moments later I was on the floor
waiting for the moment to pass,
"call on me again lover," said Helen
"when you want me to kick your ass."
So if you're feeling lucky
I'll introduce you to my pal
be warned: she'll have her way with you
Helen's that type of gal.
(14:30 @ 270 lbs.)

Dan D, I think the "right" cue is the cue that WORKS...all else is superflous poppy-cock IMHO. If you get your chest up when I say "twinkle toes" then "twinkle toes" is good to go.

Used dumbbells (no kettles) - 40, 45, and 50 - first time swinging.

All tolled, 25:00 or so. Had to keep Pukie at bay after really pushing the first quarter mile. Ooops.

:P

On the plus side, the pull-ups were easy. Easy. WTF. This stuff works!

Previously - 14:30...11:04...

Today...11:44

(At Funk PFC, a little long distance btw pu bar and treadmill...thats my excuse)

9 minutes as required this time, a 1 min improvement from before, gotta get better at that 3rd 400M.

Big thanks to Coach Glassman & Brendan from CF santa cruz for helping me get my first muscle ups at the Combatives camp! ...after a full day of fun stuff

as rx'd, basketball post sized bar for pullups:

9:15, 7 seconds off my PR, aka hot garbage

m/37
altitude: 5500 ft above sea level

subbed 55 lb dumbell
as rxed

15:53

14:00 mins

helena is the first WOD i did the second time after starting with crossfit july 1 ;o) i love crossfit!!! really amazing sport! i am looking forward tomorrow's WOD!!!

as you can see i'm from germany and nobody really knows crossfit!!

#239 I may be mistaken, but your comment that you do full pull-ups instead of kipping sounds like you think these are better for you.
In fact, quite the opposite is true. Check out the vids and also the CF Journal.

used 55# dumbell
10:50
had to walk up a flight of stairs each time to get to the track, then down after running... all swings and pullups unbroken

7:25 downtown SF out of Crunch Fitness w/ Quinn Trainer from equinox, she was on my heels @ 7:35

sub 500m row
sub 40# db swings
12:18

BW 176

Hang Power Snatch- Up to 157 x 1

Helen as rx'd

7:52

Damn near 90degrees today

8:58

PR by 24 seconds...I look like I just got out of the pool, soaked head to boot in sweat.

F/25/5'3/154

9:55

35# DB for swings.

M/25/5'11"/140

10:00

40# DB for swings

Run 400 meters
24lbs. Kettlebell
12 Ring Jumping Pull-ups

14:23!! over a minute faster than last time :)

26m/5'10"/178
sore foot so sb'd 40SDHP for run
21x55# DB swings
12x pu-all pu unbroken with kip
Time-14:20

As rx'd but with 20 lbs kettlebells. 13:56 Woohoo

12:47 as rx'd
new pr by approx 4 mins

with 10# vest and 1 pood
10:02

R'xd

18:35 (about 30 seconds slower than 080729)

Had knee pain and limped the last 200m of my 2nd and 3rd runs. (Tight IT band maybe?)
KB Swings unbroken
Pull-up form is only slightly less jacked-up than last time.

j: 7:54

9:59

51m/5'11"/165

12'-24" as rx'd

Wx3: (Modded CFWU)
10 OH Squats (Broomstick x1, Small Med ball x2)
10 Pushups
10 Situps (GHD x1, regular x2)
10 Back extensions

WOD:
3 rounds of:
400 m run
21 Dumbell swings (35#)
12 Pullups (Graviton assist, BW-100)

16:30

Subbed 100 DU's for 400m and 1 pood kb swings. Still rehabing knee and not able to run.
13:29
du's 2:24/2:38/3:40 ( I suck at du's)

11:00 with a 35# db, treadmill at 1% grade.

m/51/195/6'3" 11:33 35# dumbbell, jumping pullups (20 sec from swings to pullups and 20 sec from pullups to run each time)

So, I'm a little upset. The last time I did "Helen" I got a time of 11:30 mins. Then I did:

-400m (around a track)
-55# DB Swings
-12 Pull-ups/Jumping Pull-ups (did pull-ups til I couldn't then did jumping pull-ups)
TIME: 11:30mins

Today:

-400m (on a treadmill, 8.5 mph)
-55# DB Swings
-12 Pull-ups/Jumping Pull-ups (did pull-ups til I couldn't then did jumping pull-ups)
TIME: 16:32mins

Is it possible that the treadmill is slowing me down? I can't believe that I am 5 minutes slower than a month ago. Has anybody had the same problem when running on a treadmill or running around a track?

Thanks!

F/70"/29yrs/160lbs
(sea level to 4500ft elevation. it's noticable)

Run on treadmill, 0%incl.
Swings done with 40lb dumbell
Pullups done as Rx'd

17:34

#274, I hate treadmills, they only ever lengthen my times.

Did "Helen" today and brought a buddy. It was his first time doing anything like it. He tasted the Kool-Aid and it almost make him puke.

I used a 50-lb DB, since that's the heaviest that my gym here had, and did pull-ups on rings.
Time was 11:47, which is a 2-minute improvement from last time. I felt really good and only broke the swings on the last round.

My buddy scaled to 200-m run, 15-lb swings and 60-lb lat pull-downs. He tapped out around the 8:00 mark when Pukie tried to say hello.

24m/160/66"

as rx'd
9:24

PR by ~1:30. Pushed the 400s this time, but I could definitely push those harder. All pullups unbroken, last two sets of swings broken at 16. Lost time there as well. Pleased with a sub 10, but theres always room for improvement.

I drove by some crazy naked chick doing lunges on 38th st, does she belong to you?

M/23/6'1"/185

As RX'd 7:27 (PR)

Half dozen scrambled eggs and a chipotle burrito fueled that

After watching Usain Bolt run I'm inspired to stay on my toes.

M/5'10"/175 lbs/ age 20

As Rx'd 10:02

didnt have to right kind of bar to kip. that's frustrating.

9:34 as rx'd and finally sub 10. Runs were much more consistent this time out and I really tried to focus on my relaxed efficient pose running especially up and down the OPT trench. Swings straight thru as usual. Chins broken but better which didn't leave me totally gassed for the runs.
Good to have the push from OPTbro,Steve,AFT and Michelle.

Did this one last week in an attempt to make up some missed WODs. Transitioning onto the treadmill really slowed me down.

As rxd: 11:58

Today I did a modified version of one of last week's:
50 Double Unders
50 Decline Situps
50 Back Ext

23:30

M/39/180

Done on a treadmill: 9:55

A minute faster than the last time out and a PR by 50 seconds. With one day left until my 40th, I have time for one more PR. Coach, gimme something I can work with tomorrow.

More better faster

#56

I have been in the same boat and wanted to gain some lean mass. I would suggest recalculating your zone blocks now, add 1 block per day, and begin increasing 3-5x your fat blocks. This will likely help you add 1lb of lean mass per month, at least according to the Zone experts. I also think pre and post workouts snack are critical for proper recovery, and have seen decent research supporting them. Also don't miss the heavy days since that neuroendocrine hit is a must to grow.
Hope that helps.

"Helen" as rx'd

time = 8:29 (PR by 24 sec)

Rode stationary bike instead.

Getting back into it. More of a leisure pace albeit still intense.

Step #245
That is the best piece of literature I've read in years. Well done, sir.

FOB Warrior Crossfit - Kirkuk

So we were going to take the DB outside to the track to do this and the Freakin' Globo Gym KBR manager wouldn't let us do it. It really peeves me when Gym owners care more about the cast iron weights then about the fitness of the people they serve...Freakin' Globo Gyms...

That being said, we had to run into the gym from the track and blah blah over 100 degrees...Oh, rule #76 No Excusses.

Jerickson - Rx'd w/ 35# DB
11:33

Schaefer - Rx'd w/ 40# DB
12:18

Zerger - Rx'd w/ 25# DB
12:35

"Every time I do crossfit, a sweat angle gets it's wings"

21:31

1-5:32 unbroken KB broken Pull Ups 2sets
2-7:54 7/7/7 KB broken Pull Ups 3sets
3-8:05 7/7/7 KB (asst.Pull Upsunbroken)

CHECK THIS OUT...

At Jeannie's Beach Crossfit TODAY:

JroCk with a 50 inch box jump!

http://www.youtube.com/watch?v=8bie_bvn5uw

This is how crossfitters get highhhhhh...

As Rxd

9:13

47 / 174

used 55# DB for swings
pull-ups were chest to bar

12:27

Puppies:
3 rounds for time of
run 400 m
15 kettlebell/dumbbell swings, 13 kg
9 pull ups (jumping pull ups)

time 8:50

the wod was easier to do than before, but still intense
next time maybe more weight,or doing the pack
the running was better than before, the first 200 mtr was slightly going up.

m/36/104kg/196 CF since june 2008
the Netherlands

28/m/193

10:37

as rx'd, first time on track

Helen as Rx'd
12:31, which is a very poor showing for me.

Bwt: 136

As Rx'd

7:18

About 9 sec off from pr, swings felt light but I think my runs may have been a bit slower

43yom / 150

Did a crossfit challenge yesterday the one with run a mile and then BW bench press 21 times in less than 10 minutes. I made it in 9:31. Not great but at least I made it.

Since I ran yesterday today I did:
Maximum number of rounds in 20 minutes of:
7 Double-Unders
7 Pull-ups
7 Push-ups

20 rounds +5DUs

This was much harder than I thought it would be. I was shooting for 30 rounds at the start and figured out quickly that I was not going to make it.

9:45 (pr)

Is the guy in the photo dead lifting 275 lbs ??

33/M/183

as RX'd

18:33

im dizzy

as rx'd

time: 11:21 (PR)

still need to work on my pull ups but my KB swings were right on today total body crush!!!!

11:53

the run was approx. .3 miles and the rest as rx'd

M/31/6'/199

13:30 (running downstairs to pullup bar)

10:30 w assisted pull-ups

7:41 as rx'd. Exact same time as previous effort. Pull-ups straight through for rd 1/2, rd 3 = 4/2/2/2/1/1.
Tried POSE running the entire thing but Helen put an end to that!

As rx'd:

9:20

Only 30 seconds away from my PR after a lazy summer studying abroad in France. Goes to show how quickly one can get back into this.

"Used map my run and tried to make a 5k route. I think I must have screwed something up because it only took me 25 minutes. The last 2 times it took me 45!" AllisonNYC

You sure you're not thinking about 10k runs? 5k is 3 miles. 45 min would be 15 min miles... most people could walk that fast. Just curious. I just started workin out again and pretty sure I couldn't do a 1k without my lungs jumping out of my body and sayin "screw you!" while i lay twitchin on the pavement. :)

11.51

Notes:

Was aiming for sub 15.
Done as Rx'ed with my new 1.5 pood KB
First repeat WOD since I started doing the WODs consistently
Did it on 29/07/08 with a 1 pood KB in 10.51 - exactly a minute difference with an extra 8kg.
First run was good, others not so much - this type of workout always messes me up
Swings 15/6, 10/11, 11/10 - better than I expected.
Pull-ups too broken - see below

So...left wrist is pretty screwed, despite the rest cycle - can barely do pull-ups
Other niggles are holding up for now, but am aware of them...

As RX'd (with 55# db)

16:17

Felt horrible doing it, no food and desert heat. Still, slight improvement.

M 26 265

Helen:
20:20

53lb kb
small jump/kip pullups
treadmill

M 26 265

2x cfwu 15reps

Helen:
20:20

53lb kb
small jump/kip pullups
treadmill

32/m/210/6'5"

13:32

:26 off PR, went too hard on the run today and it killed me at the end.

As RX'd (with 55# db)

17:30

Doing it immediately after eating Iraqi food is not a good idea.

M 36 193

My First Time with Helen:
14:45

treadmill
55lb dumbell
pullups as RX'd

Next time I'll be ALOT faster

7:34 as Rx'd (pr)

8:06 as rx'd, new PB but I was shooting for sub-8. Not in the cards today I guess, I'm jacked up now though. Simple facts are pushing harder on runs 2 and 3.

33 yom 230 bwt
bike 10 miles
wod as rx'd
time 12:23 new pr by 1:55 from last time
bike 10 miles home

35/M/181

10:08 as rx'd

love this one

as rxd......9:44.......jb

M/26/215/6-4

9:26

Had to run upstairs to treadmill and get it up to speed....probably adding over a minute to my time.

either way....forearms are smoked

AS Rx'd 10:03

27 seconds better than last time

M/35/170#

45# KB rest as Rx'd.

10:02

First time with Helen. The fact that my mother-in-law is named Helen(a) was a bit scary. She kicked my ass.. hard.

7:14 as Rx'd

First time posting and first Helen.

Scaled to:
12,5k/28# db swings
8 pull-ups(no kip)4 jumping pull-ups

10:22

Jennie: 27 F 5'9" 160#
"Helen"
Three rounds for time:
Run 400 meters
1 pood Kettlebell X 21 swings
12 Pull-ups

Time= 11:47

m/28/6'4"/240

First Helen Ever.
24:00

3 rounds
3 Minute X Trainer
21 Kettles
12 Pulls

15:46

Modified Hellen: 24:24
3 rounds of
400 meter runs
1 and 1/2 pood kettle ball: 25 reps
20 burpees
slow on the burpees. last time doing proper Hellen was 16:00.

CFWU x3 (pull ups only on round 1)

"Helen"> 3 rounds
400 meter run
35 pound kettle bell swings (21 reps)
12 pull ups
Ran outside with hills....I suck at running!
TIME: 11:40

M/39/5'10"/175

Scaled to a 50-pound dumbell, which was a beast for me. When this workout came up in March, I was using a 30-pound kettlebell. Quarter-miles were from 1:40 to 1:36 on the last one, but the swings were very much broken up.

Time = 15:57

Deadlifts afterward: 225, 245, 255, 265, miss 275 and my head swam, 265, 270, 275.

10:43
approx 440m runs
approx 26kg dumbell swing
pull ups in door frame

m/30/6/225

21:54

1st Hellen
55lb db and kipping pu

M/22/6'/164

Huge PR. She still kicked my butt though.

Time = 10:36

36:59 full Helen

Live Strong!

F/37/5'4"/135lbs...

My first try at Helen

Three rounds:
400 m
20lb (all I had)db swings x 42
12 x band assisted pull-ups

16:00

She kicked my butt!!!!!!!!!

26/m/72"/167#

Substitute 44# kettlebells (all I had)

11:42 (PR by almost 1 minute)

9:53(pr)
last helen was 10:28

#308, What are niggles? Sounds like a word I'd want to add to my American thesaurus.

m/43/175
no warm up

as rx'd

12:10

11:40 compared too 15:41 two months ago.

first helen ever.
19:05

21/M/6'2.5"/205

Run 500m (the track is 248m so I had to)-1:31
55lb. dumbbell swing x21-3:32
70lb. assisted pullup x12 (because I suck at pullups)-1:51
Run 500m -1:47
55lb. dumbbell swing x21 -3:49
90lb. assisted pullup x12 -2:49
Run 500m -2:59
55lb. dumbbell swing x21 -3:36
90lb. assisted pullup x12 -5:06

I think I have no endurance...

10;14PR. First two rounds completely unbroken. Last round of pullups broken. Felt like I had nothing in me this morning, so I am pleasantly surprised.

I need some rest and it is hard to do that after seeing the vid yesterday and reading all you warriors talking about your times today ... great work everyone. Still it is necessary, haven't rested much since May and I am feeling it. I need about a week of doing the old "executive workout" and then I will be back.

Ugh. Rest sucks.

first time post, 16:07, fairly pathetic, but ill get better.
m 30/72"/180

As Rx'd 11:36

Not really supposed to run just yet but I figured 1200 meters wouldn't hurt.

After did a two mile walk with 30lb vest.

male/39/6'0"/195

13:41

Cut 1:15 off 080729, but used 35lb dumbbells instead of 35/40/45lb.

m/31/230/68"

CFWUx3 minus pull ups, sub'd push ups
as Rx'd 13:31

11:52

for those with times at or under 10min: what is your average time on the 400m run? I'm guessing under 1:30.

11:47 w/ 16kg KB

29M/5'6"/163#

Previous PR: 10:00

Today: 9:26

All sets unbroken. Runs on TM between 10 and 10.5 mph. Gotta try this one outdoors so I can get down closer to 9:00. TM takes too long to get up to speed.

23/M/6'3"/200

Helen as rxd' 14:05

23/150

WOD as rx'd

8:23(10sec off of PR)

M/27/5'11''/158

As rx'd: 6:53, PR

BIG UPS SKINNY GUYS!

27/M/180 - 15:10
22/M/175 - 14:35

600m runs beginning/ending in a crowded gym. Fought/waited for pullup bars each time. If we had a better setup we could have shaved at least two minutes off our time, maybe three.

Rx

10:29

(7 seconds better than last time)

m/43/5'9"/181 lb

9:29
Selma gym on treadmill, 55lb dumbbell.

M/48/152

"Helen", as Rx'd (first time)

14:58

The "cost" of 10lbs. (going from 45# DB to 55#DB) is apparently 2:30, the difference between today and most recent version. Boy, I spent a whole bunch of time staring at that 55# DB...

Oh, by the way, did I mention that I finally did it as Rx'd?

sub'd 50# DB Swings and 11 notches down on the lat pull (no greater weight, no pullup bar)
slight treadmill malfuncion on set 3

12 min total, followed by 38 min on elliptical.

f/38/5'5"/148

12:33

30# kb
50# assist on gravitron

scaled 1 pood; all else rx'd, 19:25.

As rx'd

8.41

I need to learn the butterfly kip!

11:58...ouch

As rx'd

8.41

I need to learn the butterfly kip!

Nice slow stretching warm up + CFWU x3 -pull ups. Used GHD for sit ups.
Also worked a bit on my double unders and Hand stand push ups.

Helen with 35# dumbell
Total time: 15:15!
Used 35# for first time. Usually use #30'kettle bell swings' all unbroken, will have to try 40# next time. ;-)
Pull ups also unbroken all kipping. ;-) It's amazing when the PU feel like a break you know your getting stronger! lol
Running is my weakest factor here...
This was fun. Finally over being soar from the Cert. ;-)
Lysa

rough day today.

400m hills/1 pood x 21/12 pu X 3

19:25

2:30 worse. Could be the hills...

M/31/5'4"/148

As Rx'd
10:55

M/47/190/5'11"

13:00 Used 35lb last time and used 45Lb this time. Did 12:40 with 35lb. Gotta run faster.

M/43/5'11"/185

New to CrossFit (3 weeks) but I am loving it. What an ass kicker.

As Rx'd
17:27

Hope to get this down big time as I learn more about. CrossFit.

37M/5'10"/165#

Warm-up: 3:03 row (773m); CFWU (minus PU) - 3 rnds.

As Rx: 10:25

Cool-down: foam roll.

One second slower than PR.

45/M/6'/180

TIME: 10:54

USED 2 POOD KB SWINGS UNBROKEN.
DEAD HANG PULL-UPS LAST SET WAS BROKEN.

INTERESTING E-MAILS ON THE MUSCLE-UP VIDEO I POSTED ON COMMENT # 34. WOW...

SIMPATHY FOR THE DEVIL

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

as rx'd, unbroken, subtracted 100 seconds of tread mill warm-up time.

TIME - 10:31

almost a minute off PR...rusty

Jodi (F/29/109)

Deadlift
95x1
135x1
185x1
225x1
255x1
270x1

Lunges
BWx10
BW+34x10
BW+50x10
BW+70x10

Box Jumps x 50

Feeling off today...still recovering from a touch of a stomach flu I think.

As Rx'd 9:19 first Helen. Lovin' every minute.

M/5'7"/153

I guessed it RIGHT! I guess the WOD of the day!

Helen as required: 11:35. All sets unbroken except the last pull up set. I did 8 and wussed out, took a breath and did the fastest 4 pullups I ever did.

One minute improvement over last time.

Thanks Crossfit!!!

"Helen"
(3 rounds)
-400m run
-21 kettlebelt swing
-12 pull-ups

8:40
(last time: 10:10)

11:13 as Rx'd (PR) 52 seconds!

"Anger is a gift"

-Rage Against The Machine

m/22/5'7"/143

"Helen"
Time: 14:25

I'm new to Crossfit, and this is my third WOD. My body is constantly sore. I love it.

first time:

9:20
400 had a hill in it.
2 20 pound dumbbell swings

CFWU x3

WOD
:10::45

Done outside. Humidity left me a quivering mass of flesh.

Get some, Go again!

m/5'10"/180/22

Last three Wod's

"Tabata something else"
Pull's: 15,10,9,7,5,7,6,4=63
Push's: 21,18,14,9,7,8,8,9=94
SU's: 19,13,10,11,10,10,10,10=93
Squats: 15,16,14,13,15,13,13,14=113
Total Reps=363
Time was the best that I could doing it alone

Dead Lift

225,265,295,305,315,320,failed 325,
weak sauce no excuse

first time doing helen run was aprox 400 not sure exactly

11min 13 sec

42/168

13:21 - 92 degrees outside, about a minute off PR

Mike F: 11:00

Tim (morning class)
sub 16kg KB
sub ankle assist PUs
13:02

Cara W:
sub 8kg KB
sub 80# assist PUs
14:56

Jess B:
16kg KB
60# assist PUs
10:11 (new PR!)

"Helen"

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

TIME 11:38

GREAT DAY

M/27/204

Subbed 800's for 400's - 2 25# plates for KB

15'59

As Rx'ed (55# DB for Kettle bell)

Time: 10:04 mins

Pre-Workout Supplement
taken 20mins before (Nano Vapore)
Helped me with those final pumps

M/24/5'10"/160

CFWU (PUs and dips on rings)

Did something interesting to my feet the other day, and for the past couple days hurt too much to run. Subbed 40 sumo deadlift high pull with 45lb bar per round, and subbed 55lb dumbbell for kettlebell. I did a poor job trying to time it, but estimated around 15 min.

Man, that was way more tiring! As tiring as the SDHPs and swings were, it suprised me that it was the PUs that really slowed me down. Great workout! Tonight after I get myself some more tape I'll be heading back to work on muscle-ups again.

Incidentally, #34 Robert Sutherland, awesome job! Congrats!

Take care!

m/36/195

as rx'd

12m15s

45/76"/190

light warmup - situps/Samson/OHS 2x15

subs: 150 rope singles for runs (gym logistics); 16kg KB

9:00 (PR with these subs)

KB sets unbroken; pullups 12 / 8-4 / 4-4-1-1-1-1

note: raise KB weight next time

as rx'd

13:49

Interesting bc I swore I was going to finish faster. I was able to do the first two sets of kb swings uninterrupted and all pu's uninterrupted. The last set of kb swings were 14 then 7.

080821 13:49
080730 13:49
080327 12:56 PR
071121 13:22
071015 14:25
070907 21:23

I'de say about in between 11 and 12 minutes...had problems on the 2nd set on the treadmill which burnt up time....but man I love this workout, might be my favorite

f/19/5'0"/127

Helen.
400m run
Subbed 35# dumbbell swings
Deadhang for pullups
Time: 12.38

Used 2 25# + a 2.75# weights strapped together for swings.
8:19 PR

Helen @ CF Memphis, 9.43; PR by 5s

11:24 as rx'd. No breaks in sets. Ran on tread @ 7:30 pace. Could have run faster, perhaps. Taking it easy on the rebound from plantar fasciitis and a bad sprain.

as rx'd 15:28

20:49 That's slow I know I'm only 2 weeks in though

22-226
wod as rx'ed
9:45 pr!
first time under 10:00!

Male 34-yrs 163# 70” Helen @ Rx 8:55
Billy Wiland

Female 30-yrs 110# 61” Helen @ 1-pood 12:56
Jade Wiland

as rx'd : 11:18 (pr by 1:15)

Modified Helen:

3 rounds-
40 box jumps
21 KB swings
12 pull ups

7:24

Couldn't handle anymore running today... Had our initial PT test this morning at the Academy, which had several tests involving runs among other things. Ive been CF'ing for over a year now and my cousin (who began CF'ing several months back) and I did great on every part of the PT test... taking 1st, 2nd or 3rd on each activity. So it was a good day!

Helen as Rx'd: 14:34 (PR by 3:59)

First real big jump in pr on WOD!

Had to break 2nd and 3rd pullups.

CrossFit Works.

Anthony (M/29/168)

Deadlift
45x10
135x1
225x1
315x1
405x1
495x1

"Helen"
3 rounds of:
400m Run
21 KB Swings, 1.5 pood
12 Chinups
Time: 8:36 (PR)

I wasn't sure I would be training today as I have been under the weather the past couple of days. Slept a lot and started to feel better this afternoon, so I played it by ear. I kept the deadlifts light - just wasn't focused and didn't want to risk missing something I know I should hit. Once the crowd showed up I started to feed off their energy and decided to give Helen a shot. Got a PR, but still ****ed that I'm not sub 8 yet. The last 400m absolutely killed my time - everything else was unbroken.

29yo, 5'11", 172lbs

Time: 17:41

A minute improvement over my time from October last year, when I last did Helen. This one's always fun, but the runs take me forever. Too much walking in the 2nd and 3rd rounds.

M/19/5'11"/158

Ran on treadmill with 1% incline
Slow and pathetic

16:16

11:46 Rx'd

14:49

used 2 pood for swings
pullups on rotating bar
650meter run

8:22 as rx'd
did 55lb dumbbell for kb swings and did a legit run finally

Check it out, y'all. From the May 2003 archives:

http://www.crossfit.com/mt-archive2/000052.html

Our CrossFit North brothers, Dave Warner and Nick Nibler made a pilgrimage to Santa Cruz and we rehearsed what is to become “The CrossFit Challenge” – three rounds of 400 meter run, 1.5 pood Kettlebell or 50 pound dumbbell swing 21 reps, and 12 pull-ups.

In our test run Greg Amundson completed all three rounds in 9:05. We don’t expect that number to hold for long. Let us know how you fare at this “CrossFit Challenge.”

For female competitors the Kettlebell or dumbbell swing will be performed with a one-pood kettlebell or a 30-pound dumbbell. The women will also be allowed a ten-foot section of Theraband to assist the pull-ups.

Tony d..VA
9:29

FISHTANK!
10:06

This was my 2nd "Helen" -- beat my original time by 2 minutes. 3 sets:

400 meters (around the block i live on)
21 KB swings w/9lb kettlebell
12 assisted pull-ups (indian style)

21 minutes -- sad! I know! But, i'm working on it and I'm just proud to be doing it!

FYI...there are streams of sweat running down my back and I love it!

18 min
Alef

m/23/140/5'8

subbed run for 300m row (which is slower than my 400 run time)

8:34

FEEL THE BURN!!

subbed 35lb KB
all sets unbroken 10:42
prvious 11:24

helen as rx'd: 9:30

i'm just glad i got me a sub 10!

oh, and that picture is SICK!

W/U: Jump rope and pistol practice

Helen:
subbed 55# Dumbbell and Push-ups (no pull-up bar access today)

9:33

8:41 as Rx'd. PR by 18 seconds but I did this at 5000'+ after getting back from a 10 day vacation at sea level 2 days ago... took me about 20 minutes to catch my breath afterwards...

Mark
"Helen in a Boat"

Three Rounds
500m row
21 1.5 pood KB Swings
12 pull ups
12:42

Theresa as rx'd
13:12

13:54 using 55# db + treadmill

35m/6'4/210

12:10

26/195/6'1 m

15 mins 4th day doing Crossfit

I am hooked....that was a freakin sweet workout!

M/29/220/6'1

as Rx'd with Iron Woody assistance bands(black):

12:43

almost 5 minutes off my last time with Helen. I think partly due to getting better and partly due to having Iron Woody assistance bands as opposed to my therabands I used to use. I've said it before and I'll say it again, GET A GARMIN FORERUNNER, it really makes the 400s,800s,5k, and 10k that much easier to track and free you from treads mills and tracks and the tyranny of vague run route websites.

I word to some who posted in the 20s and above, I'm no expert this is only my second month but the Brand X site warned that you should scale Helen so that you do it in 10 to 15 minutes, I assume this is because if you don't your not in the right metcom intended. I'm not criticizing, I mean an Rx Helen is hooah but you might not really be ready for it if your not in that 10 to 15 minute window...I'm not ready for a completely Rx Helen(I'm not Dutch or Jessica). Brand X's advice I'm just passing it on.

Keep it real, stay Crossfit!

Jim 48/M/160 as Rx'd 10:50
Mark 28/M/230 as Rx'd 14:01(pr)
Jason 31/M/175 as Rx'd 14:27
Jeff 27/M/180 w35#DB and jumping PU 15:07

13:26 PR - I love this WOD

Pass the Dutchie on the left hand side...

M/35/6'/192

as Rx'd

11:38 PR by 39s

55 lbs Dumbells and on treadmill at Incline of 1%. Weather was crappy...looking forward to doing it on the track.

I keep losing weight...where has all the beef gone...got calipered today sitting at 10% BF...lost about 8 lbs of muscle in last 3 months. Hopefully FTU can help me with my diet.

WU

400m
55# dumbell
150@ pulldowns

16:46

25 min cardio

m/26/5'4/146

"Helen" as Rx'd
Time: 9:18 (-42s PR)

Third run felt a little better this time. Did the KB swings unbroken, but had to break the pullups this time, but just a short down, shake, and back up. Grip was super taxed. Took a good 15-20 minutes after before I could make a fist again.

9:23 as Rx

M/23/206/6"2

9:23 as RXM/23/206/6'2"

m/30/68"/163

Helen as Rx: 8:43

Day 1 Burpee Challenge

David
M - 33 - 5'10" - 180#BW

DROM Warm Up

WOD as rx'd: 14:38 - PR

On 080729: 14:45
On 080327: 14:51

Notes: Better than last time which is OK, but I should be much faster on those runs. The key will also be straight setting the kbs which I'm not doing either.

M/24
Bwt:195

No pullup bar at track, subbed ring pullups thrown over the goalpost. They turned out way harder than I thought. Only my first round was unbroken, and that never happens on this workout for me. Oh, and I hate, hate 400.

Rx'd: 10:16

32yom@195lbs
8:08

m/32/175
subbed 40lbs dumbbell for kettlebell

15:54 (first helen so its a PR)

9:13. Rx'ed.

i did helen the A.M.

or should i say

she DID me

HELEN i think i like you

i wish you would like me too

but you said go to HELEN WAIT!!

m/235/37

45 lb kettleball

13:26 pr

last time 14:57

30yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round.
Dumbbell swing 20lbs x 5-5 30lbs x 5. Jog 400M.

As rx’d: 12:56
55lb dumbbell swings done with a 30lb and 25lb dumbbell held together perpendicular.
Foam roll after.
Compared to 080729: 14:23

Could someone tell me what "pood" means?

m/21/145/5'10"

3x 400m run, 45lb kb swing, 9 pull ups

time - 9:42

took a few days off for work... came back with a cold and jet-lag. Went with a very slow 5K instead of Helen... Planning on saving this one for a day in the very near future.

#436: "but you said go to HELEN WAIT!!" - HAHAHAHAHA!!! It may be the cold medicine... but, man, this cracked me up!

new pr as rxed 8:58. Last month 9:23. Been zoning for a little over a month. M/27/168/5'11" Crossfitting for 3 years.

10:21

Slightly longer run than usual

PR 9:41

29/f/114

legs and arm still ache so did annie instead

8:35 (pr)

10 Rounds for time:
115# DL x15
15 push ups
=19:29 (Dec 07 time was 22:10)

Worked on some cleans for fun.

JC Veggie- thanks for the tip yesterday re the SP. My jerks are good (for me) and wt on thoes is going up (125#). But the idea for the SP was great- thanks! I will give it a try :)

Erin

Donkey Kong Helen on a treadmill with 55lbs dumbbell 10:57

Mike #439

A pood is an old Russian measure of weight which is equivalent to 16 kilograms or roughly 35 pounds.

56 5'10" 156

As Rx'd 10:19 P.R. Did this after a two day rest. What difference being rested makes.

Male 24 195 6-4
10:58 as req. All runs done on a treadmil with 1.0 incline.

as rxd 7:58 (pr)

used a 55lb DB

ps. if anyone from (LONGISLAND NY) wants to do a wod hit me up on my email tbm.mcbride@gmail.com

First "Helen"

Treadmill. 35# DB

13:23

Male 24 155 5-11

10:59 had to sub 600m of the total 1.2km run for 1.2km bike ride due to knee prob

as Rxd: 11:07
First shot at Helen..Boy is she a beast...:)

Ran a 500m loop. The rest was as rx'd

13:30

36yom/6'/200

14:36

Me
M/32/5'9/212
Went up by 1:07 from last Helen but also went from 30# KB to 50# KB. I am thinking that is not too bad?????

As RX'd 12:37

Jen
F/37/5'3/144
Scaled to 20 Kettle Bell
Everything else as RX'd
11:46 PR by 4 seconds

Chunk
M/13/5'7/159
Scaled to 30# KB
Everything else as RX'd
9:11

Could someone tell me what "pood" means?
Comment #439 - Posted by: Mike at August 21, 2008 5:34 PM

It's all in the FAQ dude!
"Russian measure used for kettlebells; common ones: 1 pood =36 lbs; 1.5 pood = 54 lbs; 2 pood = 72 lbs. Approx db equivalents are 35, 55, 70"

And the ever present Wikipedia.
http://en.wikipedia.org/wiki/Pood

Do your leg work Broseph! 1.5 is for experienced guys and 1.0 for experienced women and beginners dudes(just a generalization I mean no disrespect CF Ladies)

10:25

Huge PR by more than 2 min. Both this time and last with a 45# DB. Need to get a Kettlebell soon.

25/M/5'10/170/CFing for about 6 months.

25/M/227/6'

22:07

this is my first week crossfitting.

helen kicked my butt.

i need to learn to kip my pullups in succession, that will def improve my time.

m/32/180
as rx'd: 9:50(pr)

sub'd jumping pull ups

my time = 13:20 PR

1:04 faster then last time!

38/M/176/6'1"

After a "challenge" from my 18 yo workout partner and college athlete and another workout partner I chose to do a version of this workout we called the "Heavy Hel-pee"

400m
21 62lb kb swings
12 burpees
12 pullups
3rds with 20 lb vest
15:13

As Toby Keith sings, "I ain't as good as I once was, but I'm as good once as I ever was!!" (Just may not be any good for the rest of the week, LOL)

6:52 with mod's
At fire hall so run on treadmill. Kept speed at 12.0 mph and grade at 1.0. KB is a 60 pounder.

28/M/165

Helen
sub 45# plate for kettelbell
Treadmill run

Time: 14:55 (last time 18:40)!

28/M/188

Helen...2pood and chest to bar...9:01

Helen

As rx'ed 10:14, about 16 seconds slower then my PR

cfwux2(scaled pullups)
burgwux2

as rx'd

16:32 pr by almost 3 minutes

kb - 21,11-10(sweaty grip), 14-7
pullups broken

2nd attempt at Helen

50lb DB
Jumping PU
13:12 PR by 3 minutes

30/m/195

10:35 as rx'd.

31/M/185

Pull ups assisted, dumb-bell sub

21:14

second day. excited to get better.

I think I'm going to take this 3 days off. Feeling a little run down, I think I need the break.

23:58......enough said

F/40/120

8:42 1 second OFF my PR...

Every Second Counts...

Not my best day, but I trudged through it. Felt tired during wu's, thought it would get better...it didn't. Maybe doing heavy DL's last night took more outta me than I expected. My last "Helen" was a PR in 15:25; today, not even close; right at 20 painful minutes.

m/40/5'11/214

50lb dbs
jumping pu

18:25 pr by 9 min!

8:13 PR

37/m/5'11/160

2 rounds - 460m run, 30# dumbell swings
8:37

sn: 6x1 65#

volleyball match

12:04

as Rx'd

13 min

12:50

16:28 as Rx'd

Helen, PR for a number of reasons . . .

13:13 (time)

running (read the "crossfit pain" thread I started on the injuries section of the message board if you want to laugh . . . 1st run since I broke my toes during the last filthy fifty a month ago! felt great!)

1st "unbroken sets" for Helen. Used a Gravitron for the pull-ups, set at 20# (so I was lifting 120, I weigh 140#) BECAUSE for some reason I can only kip using it. Why?

Last: raging hangover. Hoo-rah.

f/31/140#

34/M/170

"Helen" was fun.

116 degrees out here. The run was a little bit rough, used the 55 lb dumb-bell.

8:30

Someone was asking how to hold the dumb-bell earlier. Hold it in the middle; ends are vertical.

55# db swings

9:53 pr by :35

14:28

15:30

10:55

22.m.135.65"

as rx'd
16:27

last time:
19:15

as rx'd: 9:33 PR

40/M/163

CFWUx3(-pullups)

Almost as Rx'd :) (subbed 50#DB)
16:53

Almost a 2 minute PR(18:41 last x)

Changed it up a bit from the WOD. 3 rounds 15, 12, 9 reps of 95 lb thrusters and pull-ups. 4:11. Still juggling lack of sleep at work and a constant soreness in hips, hams, calfs. Did a intro to yoga class 2 days ago. Felt better and looser aferwards. Going to attempt to put 2 days a week into the mix. Can't do the 3 on 1 off schedule. Work gets in the way. And the way work has been at Squad 4, workouts at the firehouse are out of the question. Try 15 runs, 5 one hour fires and a rollover accident. Oh ya, no sleep for 24hrs.
"So you want to be a fireman?"

1% on tm

23:02

M/38/150

CFWU x3

Helen w/55lb dumbbell 15:45

Pukie sent the gift of a garlicky vurp my way on round 3. What a nice clown he is. BTW, I despise clowns.

14:28
rowed the 400
50# dumbell (55 was in use)
love that workout. love it.

26m 222# 6'5"

8:50

used 50lb kettlebell

8:56 (PR)

m/16/170

13:28(over 3 min better than last month)

Used 40 lb dumbbell for swings.

31/m/190

as rx'd

8:06 (PR)

as rx'd

7/29 15:28

today 13:11 new pr!

21:16
I think I ran too far....last time was 15:02 and I actually felt better this time.

As Rx'd: 10:59

10:18 (pr)

3 Rounds
Run 400 Meters (treadmill with incline)
21 40 lb. dumbbell swing
12 Pull-Ups

Time: 13:48

First time doing this. It was a good workout, but next time I hope to be able to run outside and I will have to increase my dumbbell.

Had to go again indoor, was pissing down and bloody cold. It looks this WO is cursed.

As prescribed:
12:50min

Happy that handled proper weight:-) New Treadmills at the gym are not possible to keep running?! NEW and old ones we heaps better

M/40/185

As Rx'd with DB

14:30ish

Some goofball moved my stopwatch and shut it off in the process so that's my best guess. Horrible workout with my hands slipping on the pull ups after every 3 or 4 reps...who ever thought to put padded, slick, rubber grips on a pull up bar...honestly!?!? Why!?!? Anyway, enough whinging, i'm off to work.

m/39/5'4"/143

Used 50# db for swings.

11:46 (PR by 55 seconds)

10:41 as rx'd pr
would love to do this at a track- right now i have the 200m turn around and 12 stairs to slow me down

Helen as Rx'd
7:33
The hole in my right hand keeps getting bigger,
but I can't seem to stop myself.
F' it. Get some.

37/6'2"/195

Tried to beat Dutch's time in the video but didn't have it in me tonight.

Time: 9:05 as RX'd w/quarter mile hill run

Cara
Time: 14:00 as RX'd w/1pood kb and quarter mile hill run!

Good job Cara!

As rx'd

8:40

20 seconds off my pr. Still pretty happy with that as i'm dealing with a tweaked back. so its all good!

M/46/145

CFWU1
KBWU1

12:51 on treadmill. C2B pullups

15:03

pullups w/ red i.w. band. Trying to focus more on those in warmup and didn't have the arms left to do real pullups in the workout and keep any kind of decent pace.

Running slow as still recovering from pulled hamstring.

m/39/180/5-7

as rx'd

13:50
400s on t-mill

I'm late posting, and I doubt anyones left to read it...

Helen last time (7/29)

16:30

Helen this time, after a week and half off with a back injury.

14:20

Crossfit is like a miricle sometimes... Even when you don't think it's doing anything, it's still working... Just like Dial.

really blew it relative to last time - weird because I felt like I was breezing through

13:38

last time 12:04

10:55 as Rx'd- 55 lb dumbbell
Julie's time
14:25 8 kg kettlebell - pullup machine on setting 8

16:40

12:55
previous: 12:15

Ok so i forgot that it was only 400 meters and i did 800 meters each time so my time is a little long. otherwise as rx'd

20:24

love helen! third time and still kickin my butt

oops. did 70 lb dumbbell swing...that's the extra 40sec from last time

8:01 as Rx'd

New PR

First WOD in about 2 weeks due to a closed gym and a mangled thumb (not crossfit related -- just clumsiness with sharp objects related).

11:22

- Did 3/10ths of a mile laps instead of 400s (small track)
- 55lb DB Swings (about face high)
- 12 PUs

It is rough taking time off -- how quickly one fades. After a good break, I finished up with some squats and deads. Looking fwd to getting back into form on everything.

Limited time today, so Warmup: Day 21 of burpee challenge

Helen w/30lb kettlebell and green band pullups: 17:43
KB swings and pullups were fine, it's the running that takes me forever.

subbed 55# DB swings. w/swings and pull-ups unbroken.

9:35 (PR)

M/23/150 GregAWU

Found that I could push harder on the runs to get better time; same setup as last-time: 10:28 PR

f/28/130

three times each for time
400m run
21 reps kettlebell swings@ 25lbs
12 jumping pull-ups

11:46

viva la crossfit!!

i did helen ealier this week...
11:07
i was averaging 1:20 per 400m
and doing my pull ups straight through.
i guess the kbells killed me.

so today i rode 38 miles 2:03:00. perfect weather... i just couldn't pass it up.

M/41/165

3 rounds for time
400 meter run
21 1 pood kettlebell swings
12 pull-ups
Time: 18:12

My run distance was a guestimate (likely over 1/4 mile) but what the heck I just had to do "Helen".

Helen:

400m
35# db swing 21 reps
12 p/u's

16min 59sec

10:07 PR

Warm-up: 4km run with my wife

"Helen" with 22.5kg/50lb dumbbell swings

11:17 PB (was 12:13)

Re-measured the 400m run in case I'd mis-measured. All good!

I'm lovin' this!

32/M/177

35# KB

9:40

Puppies:
3 rounds for time of
run 400 m
12 kettlebell/dumbbell swings, 25#
9 pull ups (1st 2 rnds assisted, 3rd jumping)

9:35

#71 ... Helen, do you prefer being done FAST or SLOW?

;-)

M/27/167/5'10"

as Rx'd on treadmill 55lb dumbbell

12:55

10:20

4th Crossfit workout, fisrt time with Helen. Good stuff.

27:27

Subbed a 20kg DB on account of heavy DL's yesterday

subbed 200m run's again and 40lb for swings.

12:08

2:30 sec pr over last time.

Vance

as rx'd 11:30

11:40

27 yom 176lbs

11:07

Ok, so I did screw up. I checked my run on mapmyrun and instead of 3 x 400m I did 3 x 800m. Now I feel a little better about my time.

Me: 42yo/M/5'10"/172lbs/10.5%BF

Warm Up: Greg A's Warm Up, 15 reps per exercise + 5 Muscle Ups, 10 HSPU's and 25 double unders

WOD: Helen 13:58 (A little slower than last time because I did it on a treadmill last time)

400 meter run: I have to navigate into and out of the gym so it took my about 2:10 per lap.

1.5 Pood Kettlebell Swings: used 55lb dumbbell. All sets unbroken. 55lbs is manageable for me now, I can't believe it :>)

Pull Ups: All kipping. I finally relaxed and got my kip back, not sure why I lost it in the first place but I did and I'm glad I found it :>) First set unbroken second set 8 and 4, third set 6,4 and 2. It was more mental than physical, I was tired and my brain was saying "take it easy, no worries, what's the big deal" and I listened, I won't be so weak next time...... I think :>)

Cool Down: 1 victory muscle up.

Have Fun, Train Hard,

Billy

As rx'd 11.50

Re #120 "i do not profess to know nearly as much as rip, but i don't think i like his "finish with the chest out" as it seemed to convey sticking your chest out at the end. i've been operating under the assumption the chest should already be "out" and there should not be added spinal extension at the top (another thing many people want to do). rather, i cue my folks to hold thier spine still and finish by extending the hip, "prison shower" - "closed for business" - "bring the hip forward."

During the deadlift, the scapulas move from directly over the bar to behind the bar. Since the scapulas are tied to the arms and the rest of the torso this means that the position of the chest will move relative to the arms as the pull progresses. The "chest up"/"stand up"/"show me your t*ts" cue family addresses this end. There is no spinal extension occurring here unless the lifter has failed to maintain thoracic extension during the pull. In that case, finishing the pull will require correcting the flexed position and then bringing the chest through. And remember everyone, if the shoulders aren't locked out the lift isn't finished and doesn't count.

Spinal overextension is not commonly seen in any position in the thoracic area due to the shape of the spine in that region-- most people simply can't move it appreciably. And in the deadlift, the load pulling in the opposite direction, towards flexion, prevents it quite effectively. On the other hand, overextension is commonly seen is in the lumbar area as lifters shove their hip forward and lean back. Not good on the spine and not efficient. One of the built-in features of Rip's chest cue is that it does not lead to overextension in the lumbar area. One doesn't lean back when trying to get the "chest up".

s.

f/29/5'4/127

25#, 17:00

12:14

PR By 45sec.

m/24/165

14:37 PR

m/28/185

cfwux3
18:32 - sub KB Swing with 55lbs Dumbell

BW 70kg
8.38
Treadmill Run
24kg KB
Kippers

13:33 as rx'd

m/23/5'8"/170
as RX'd
9:36(PR by 2 whole seconds!)

M/25/170/6'0

Did Jackie instead. 9:59

Last Helen was 8:50

M/31/205'/6'

16:19

Treadmill run
50lb dumbell
pullups with 100lb assist

1st female named WOD. Should have pushed more on the running but I could hardly breath during the swings/pullups.

11:07 RX. Better than last time (Atkins Induction) which was 11:59, and it felt easier too: I could have gone faster, everything was unbroken. My best time on this is 10:13, and if I continue to improve at this rate, under 10:00 is in sight, which would be great (and would probably mean I could get a sub 5:00 Fran too). Pretty sure I could hit a sub 6:00 Fran now).

Pushed hard for a PR thought I was on it must have been slow in the run. Sets unbroken except last 12 pulls 7,5

11:28 Shooting for sub 11:00 last Helen 11:16

55# dumbbell

37m/5'10"/171

CFWU x 3

'Helen' as RX'd: 17:35 (PR by 2:50)

On other good news, watched a butterfly kip tutorial on Youtube and had a crack at it today before Helen. Managed to link 3 together, which I'm quite pumped about. Should tear a lot of time off of WODs with PUs in them.

11:48 with 1 pood kb

34/m/192

as rx'd

9:15 (PR)

M 37 5'10" 150.5#

As RXed: 15:30.51 PR

Goal: 16:00.00 or faster.

2008-07-29: 17:46.59 (-2:16.08)
2007-12-31: 28:02.00 (sub 35# KB)

As Rx'ed 10:38, last time i broke into the 9's but this time was harder for some reason.

Substituted ring pullups for regular pullups otherwise as Rx'd (Yeah that was a mistake I will not do again).

13:22 (First time doing Helen so technically a PR).

M 36 6'4" 220#

16:00.00

15:30 with 1 pood kb

M/160/6'

8:35 as rx'ed

Should have gone harder. Its a head game at this point. Need to train with more mental focus to get to the next level. Harnessing the discomfort/pain and using it as a motivator seems to be key for me. Pain will always be there as I strive to improve so I must find a way to truly embrace it and thrive off of it.

time 15.26

Used 1 pood kb and band for pull ups.

Good fun

Firefighter "Helen"

Full pack and mask 17:06

m/43/185

10:27 as rx'd

"Helen"
9:48

11:59

m/211/33/6"0

Not as Rx'ed, subbed 30# dumbell for KB swings.

11:45

wanted to keep it light since I have scuba tomorrow. Second open water dive, looking forward to it.

32/m/200

used 65lb db swings

9:10

31/m/172

9:48

West Tigris CrossFit:

Ryan VZ - 13:20
Jeff - 14:22 (subbed SHPDL)
Geoff - 15:42
JD - 14:17
MAJ N - 16:12
Greg - 24:01
Ryan W - 24:08

Running in 115* heat sucks

Helen w/ #50 db. Time: 12:19

Mod 16:19.12
begin pull-up
lots of transition time due to gym set-up

M/44/5'11"/198

12:48
1 pood kettle
jumping pullups

12.35
Subbed KB for DB

1.20 PR

Done with Jen at home

I PR for this WOD
by over a minute. I felt really good. Next time I will run the 400 harder, and not rest in between

10:09

185 28 male
aka Tito

M/38/6'0''/192

As rx'ed

13:23

Used a 55lb kettlebell
14:03

Definitely the worst part of this workout was hauling the 55lb kettlebell back to the 2nd floor of the gym (in the back) from the track when I was done.

May have inspired a couple of crossfit recruits at the track, too.

As Rx'd

13:23

Ht: 5'6''
Wt: 153

ca. 2m warmup run: 13:02

With 12kg kettlebell:
14.39

as r'xd 10:44

(M,23, 180lb 6')

M/40/5'11"/180

16:17 (50# DB)

F/38/5'6"/140

14:48 (25# KBS)

14.48

15:41

The run between the track and the KB and pullup bar was easily 45 sec each time, I think if I could trim that down my time would be much faster. The extra distance made for like 750m runs. Alas the base gym get excited if you try to take their dumbbells outside! :)

Rxd:

14:39 (splits: 4:03/5:13/5:23)

New PR by 2:29

30/M/215

Rx'd:
13:20

14:41
Had to use elyptical at station for 400 meters.

m/53/185
11:40

m/55/195/5'10
15:20

35lb db, gravitron

Why would you idiots sub anything for this uless you are a woman? Here it is....400m run, 21 kb swings and 12 pull-ups. If its hard it just takes longer, half the people on this site lie about their times anyway.

Women get to sub KB swings with lower weight.

as rx'd
9:45

#592
Calm down there YoYoMa. Everyone should exercise where they feel comfortable. I see you didn't post a time. . .If people lie about their time, that only hurts them, not you. There is no reason to call people names. That stuff gets left back where it is supposed to - high school.

Semper Fi.

10:15 PR

m/30/200/6'1
as rx'd 15:24

M/42/210

12 minutes

Helen, well, sort of.

At the firehouse, so decided to modify a bit.

3 rounds NFT:
w/ 20 lb vest
3 x 3.5 story stair climbs
21 DB swings
12 C2B pullups

Not as hard as Helen (as Rx'd).

RX'd - 11:45

used approx 35# worth of rocks in my backpack
Hiked 1 mile with backpack to AO, then did the WOD w/ 35# backpack for the swings.

13:46

m/35/238
I did this at work yesterday so I had a make shift 400m run which I don't think was quite 400m. I used rings for pu's and did rows. 10:19

33/m/72"/180

as rx'd 10:15

24m/6' 3"/196#

14:28 35# dumbells, treadmill run

12:35
400 m (treadmill)
55 lb. dumbell - 21
jumping pull ups
(I know I can do better next time!)

34/m/180lb/6'3"
11:11 (PR)
sub 44lb KB. All I have. Broken at last set of pullups 8/4.

First time doing Helen. Most pullups were jumping; otherwise as RX'd. 10:46.

M/31/5'5"/124

8:24
Replaced bells with 5 gallon water jug (41 pound)

12:12 as req'd
I love you Helen

12:30

20 mins, assisted pull-ups (#85), #10 dumbell swings, lots of running between stations.

had to sub 50# dumbell.

13:30

slower that PR, but finally did these without jumping pullups. did all of them kipping. very pleased with that

Did not have access to pull up bar, did 21 sit ups in place of 12 pull ups, and added 1 extra 400 M run. Used 60 lb dumb bell for the swings. Total time: 10:25 Know this really butchered the RX but it's the best I could do. (This was my 1st cross-fit WOD on my own I'm getting hooked)

46/m/175
rx'd 8:57 pr

m/24/6'1/216

used db swings (55#)
otherwise as rx'd

10:21

07:39

As Rx'ed.

As Rx'd: 12:22 Min.

Crossfit for life!

47 5'10 190

cfwu minus pull ups

as rx'd 12:20 continuous clock PR !(1:40 transistion time between treadmil run and KBS and Pull up stations) Net time 10:40 PR !

Run 400
Swings (30 lb. dumbell)
Pull-Up (cw 60)

18 minutes

As Rx'd

17:44 - almost 5min off prior time! Cool!

30 yom
128lbs
35 lbs
10mph
10mph
10mph --> 7mph
11:48

36yr/185/m

400 meter
21 55lb. dumbbell
12 pull-ups
X 3
Total time: 9:49
Helen Virgin

12:00

Subbed 35 lb DB

A little worse than last time...I think I must've skipped a few laps on the indoor track last time.

1st week doing Xfit. Trying to get back to military shape.

6'6"/337lbs./34 year old/male

400 m
21 x 45lb dumbbell
12 modified pullups
Time: 17:40

40 y/o 215 lbs

As Rx'd

11:33

PR was sub 8, took off 10 months from heavy crossfitting good to feel pukie coming on again...

F/37/141ish/5'4"

Did pack version
20lb dumbbell swing (biggest I have lol)
Pooped out on 400s..
17:18.

M/30/5'9"/165

Subbed 50lbs dumbell. Somehow, those 5 extra pounds...

9:41

WOD as rx'd: 10.25

Scaled to 1 Pood KBS
9:01

Subbed for 50lb dumbbell like last time and approx 450m run in the park.

Aug 7, 2008 time - 14:04 with last 5 pullups jumping
Today's time - 13:17, no jumping pullups.

Booyah.

M/25/5'11"/170

sub'd 45# dumbbell swings
ran on treadmill, no track at my gym
12:31

compare to 080729
14:55

42/m/205#

Helen as rx'd 12:05

just finished as 4 day fast so felt a little drained but good after.

as rx'd
13:33

500-600 m run 1/2 uphill
60 pd dumbell
12 pullups
some bag work

x3

= 18:30

i am a mma fighter, and these crossfit workouts are off the hook
they work you out in a new way, it can be quite humbling for a guy who is in good shape to get so crushed by these workouts

thanks for all you do

25/m/157/5'8"

as rx'ed 8:49

CF Cobra!

3 rounds for time:
Run 400M (hills included)
21 30lb KB swing
12 Pull-ups
11.12 PR (43 secs better than 7/29)

As rx'd.

All rounds and sets unbroken, except Rd 3 pullups..5/4/3

Rd 1
3:15 total....1:35 400
Rd 2
3:01 total...1:34 400
Rd 3
3:27 total...1:35 400

Total exertion time
9:43
Total exercise time (incl transition and 1 broken set)
11:45

Last Helen total exercise time
13:10

Now that's progress, by golly.

Temp at 29 Palms: 101
Temp in C'fit Ripper: 90

24/m/180

as rx'd 9:22 (+ 6 secs off PR)

M/33/160

As Rx'd near Boulder, CO at 5000'

12:28

10:33 as rxed
with some stairs and a little extra running.

Helen as rx'd 13:27 pr by 41 sec!

As Rx'd

12:32

13:20
sub 55# DB for KB

Last time 16:30

3 x 15 for time
squats
situps
superman
pullups 60 70 80 weight
dips 60 70 80 weight

time
EB 9:12
LH 7:40

Charity-
53# KBS, runs outside, chest to bar Plu's
10:37

"Helen" with stairs in gym
600 m
21 x 55lb kettelbell swings
12 pull ups

15:58

27/m/181

As rx'd
10:07

f/143#/43/5'10"

As rx'd
13:50

M/49/185

ran on the treadmill at 1%

As Rx'd 11:12

m/40/150/5'6"

subbed 55# BUMBELL

time:12:54

Helen and Angie today.

Tom: 10:00

George: 12:20

14:40

Still on Gravitron for pull-ups

Did today, 082208

As RX'd - though I didn't have 55lbs, used 45lbs dumbbells for kettlebells

11:33mins

as rx'd

Helen 8:53

B'Ham YMCA what!

29 yom 222#
Helen as rx'd
12:28
new PR for me
would have been even faster if I didn't have to walk up/down 28 stairs to get to the track/pullups

12:39

16:05, the night after Mark's bachelor party. bw 248.0, still bloated/fat from London trip.

Last time: 13:45 :(

CFWU

1st Helen - 11:43 (used 45 plate in place of kettlebell)

48/m/145
10:35
had to walk from cardio area to weight room

15'12"

I upped the weight to the full 55# and shaved 7 seconds off my time from last time.

9:53

3rds time:15:54
Run 400 meters treadmill
21 swings 55 lb db swing
12 Pull-ups

ran on treadmill and used 30# dumbbell for swings

12:40

22/m/5'4/146 lbs

Time: 11:44

10:46 as Rx'd

I'm a day behind now because I took thursday off.

13:28 Treadmill 55# DB as Rx'd

13:48. treadmill & 40 lb dumbbells. going to have to start stepping it up as met 2 crossfitters at my globo gym here in nyc. BTW, Allison that was a great post, I'm definitely going to try some scaffold pull ups tomorrow!

F/30/121#

as rx'd:

18:00

29/m/175

8:40 as rx'd ran on a treadmill

34/M/170#/6'0"

WOD: Helen

as Rx'd w/ 55# DB

11:18

First time getting my ass kicked by Helen.
14:05 as rx'd w/ 55# dumbell

11:54 (20s slower than last time, hmm)

Crossfit Sverige
http://www.new.facebook.com/home.php#/group.php?gid=14563314205

as rx'd with 55 pound DB

TOTAL: 10:36

Round 1: 2:51
Round 2: 3:34
Round 3: 4:10

WOD ,as rx'd, 7.50
16 secs faster,than last time.

12:00
46s. faster than last time!

MAWL

A - 10:28 / jumping PUs, 400m in cul-de-sac

M - 14:06 / Rx'd

16:12
117 degrees

12:32 as RX'ed Running is killin me, slowly getting back into since surgery.

10:17

ran to culde-sac and back.
previous p.r. was 10:30

Helen 9:49 pr by 1min none broken little rest inbetwen felt preaty good!

as rxd

13.09

worse than last time which was sub 13...

Age 52/BW 250# "Helen on a boat" 18:12, subbed 500 meter rows for runs, SA swings w/15# DB 21/arm, pullups jumped.

Helen as Rx'd - 9:58

Sore from dips and pull ups workout
Completed at 9:30 am with no breakfast
Beautiful morning

38/m/190
as rx'd

7:47

m/34/70/190

8:24pr

M/28/168#/72"

As rx'd 25:10 (pr by nearly 4 min)

23/F/145/5'7"

Sub'd 25# KB and negatives 21:00

Probably would have done better if I weren't doing pull-ups in my closet!

m/180/41

12:15 as rx'd

34yom/168/6'

As rx'd w/ DB - 13:07 (PR)

31yof/126/5'6"

Jumping pullups, 35lb DB - 15:48 (PR)

warm up
stretching
10 pushups
10 squats
10 dips
15 min. jumprope with practice dblu.

HELEN
3 rounds

400 meters (treadmill-6.2 spd-1.0 incl.)
21 db swings 35#
12 pull ups (gravitron 85# assist)
14:22 PR Last post 14:46 using 25#plate. :)

practiced
45# barbell 3sets of 10reps
DL
SPRESS
PUSHPRESS
PUSH JERKS
OHS (could only do one - cannot do with any weight lose balance)

2 sets of GHD Situps x20
2 sets of hip ext. x20

18:48

M36/201

as rxd 8:31

M/24/170/ 5'11
8:34 useing a 20 kg kettlebell...Though I dont think I would have had a problem with the 24, it was the pullups that got me...

m/37/188

rx'd 10:22

treadmills were on opposite end of facility to pullups, so time not exact.

done yesterday

26/f/5'2/130#

breakfast: run 40 minutes = 5.66 miles

cfwu, practice db swings

WOD:
35# db swings

time = 9:16

not my best, but still a great workout.

Jeff @ home
Games style pull ups.
53# kbs
8:32

9:30 chest to bar

m/37/175/6'2

11:00

I was poopied after!

male 6'2 200lbs 9:54 indoor tredmil. PR previously 11:04.

14:54 minus a bit due to waiting for my workout partner to do pullups :P

scaled to 3 rounds
400m run
15 Dumbbell swings - 35#
6 Jumping pullups (would've done 9 but I remembered the wrong number :( )

Helen (scaled, subbed):

Three rounds for time:
Run 400 m
35 lbs x 21 DB swings
12 jumping pull-ups with negatives

13:48

Added 3:42 to my last time, but scaled it up quite a bit. Better choice of DB weight this time.

CFWU
No Kettlebells used 50# DB. Otherwise as Rx'd
13:25 (not a pr)
Treadmill at this gym takes forever to get up to speed. Should have ran outside...
no excuses...3,2,1...Go

A little late but better than nothing,

800m bike
35lbs db swings x 21
12 pullups

about 13 mins. about 5 mins off my last time. Very happy about that.

2 mile warm-up run in 18:00

Subbed 1 pood kettlebell

13:25 :)

12:11.

only on the last set of KB swings did i realise i was only using the 1 pood. blast!

i need to work on linking those kipping pullups. didn't have much swing in them tonight.

M/38/190

8:59 (1 pood KB)

M/35/185

9:10 as Rx'd

Day late. Very tired.

25/M/175
11:25

Helen w/ 55lb db swings in 9:28

Legs minced and maybe a little too heavily marinated in JD - just a case of getting it done

Cheers, kempie

MAWL

A - 10:28 / jumping PUs, 400m in cul-de-sac

M - 14:06 / Rx'd

last time 10:10

this time 10:11 shoelace came untied so i tied it!!!

the run is torture!!! all sets unbroken!

13:12 as rx'd

13:12 as rx'd

M/31/165

13:45 as rx'd ... last set broken

M/47/5'9"/170

Serious subs due to flaring Tennis Elbow.

20 lb KB and only 10 chins per round.

10:11

Subbed 2 min beach run for 400 m
subbed 50 lb. dumbels
pu - as rx'd
14:25

m/33/165
cfwu x3 (minus the pull ups)

14:50 as rx'd. I keep getting slower??!

Sunday, 8-24-2008, 1130 pst, BW ~ 205
72", 48 yom,

CFWU x 3, 5 reps
3 x 7 reps eight-count burpees

as Rx,
11:53.2, used 55# DB

WOD as Rx'd
14:00

as Rx'd- 9:42

M/36/142

@ work, as rx'd, 10:30, :30 seconds slower than PR, but I think Avery screwed up my time for the PR with an accidental stop and start of the stop watch. So we will call this my official PR from here on out.

12:04
3X
500 M row
21 55# db swing
at least 8 rope pull-ups and remaining kip bar pull-ups (r1: 10 rope, r2: 8 rope, r3: 8 rope)

Rowing caused r2 and r3 swings to be broken (not typical) and all pull-ups broken

Fait en 19:18, 400m dans ma rue, 35 lbs dumbell. Fait le CFWU avant. Méchant mal de tête + j'aurais pas du boire un jus d'orange avant de faire ça.

34/M/185

As Rx'd 10:22, 3 sec faster than last time, not bad, considering I have a cold this time.

20/m/199#/6'2"

As Rx'd 10:45

Could have pushed a little harder on the runs.

EJEJJJEJEJEEEJEJJEJJEJEJEJEJJEEEJEJEJJEJEJEJEJJEJ
M/35/167
10:45 AS RXED

forgot to post this Friday -- 100m and rolled my ankle, out for a week or two (maybe I'll row instead of running and do at least some WODs)

Time to commit to running barefoot from now on. It's the heels that do it, not so much the terrain.

Did this a couple days late - was out of town so stuck to Thai pads, rolling, and running on the trip.

16:40 as RXed - 3 or more minutes less than the first time I Helened. Still working on kettlebell technique. Shooting for minus 14:00 next time.

Greg's WU

Time as rex'd

9.03

Had a bad eat week and had 4 hours sleep this night.

althought this it was a new pr but wanted it under 9 :(

As rx'd:

18:00 on the dot (25s faster than last time).

As Rx'd
8:00

11:26 with a 55lb db and runs around the basketball court. 5 secons better than last time.

13:55 as rx'd, in fivefingers on gravel roads (ouch!)

30/M/190

As rx'd with 55# Dumbbell

12:10 (2:03 better than last time)

Tough as hell but one of my favorites.

15:46 with 1.5 pood - that was heavy! About 6 minutes slower than my 1 pood time - I need to work with heavier weight more, I think.

3 rounds of:

50 tuck jumps
21 23# DB Swings
12 Inverted rows

12:32!!

19:53

rode to work 14mi to gym then home, another 14mi

11:44

PB

10:54 about 13 seconds off of PR

AL - 14:46
Taylor -
Jan-Michael - 16:12
Ryan - 15:23 40lb. DB

AL - 14:46
Taylor - 15:33
Jan-Michael - 16:12
Ryan - 15:23 40lb. DB

11:31 as rx'd in the gym on treadmill. Can't find my last post but know it was 13 mins and change so took off 2 mins.

20:29
assisted pu's

13:09 worse than last time which was 12:29. Damn

31/M/6'0/195

Practice: Cleans (light)

Train: Rx'd - 11:45. Ugly. Conditioning sucks but strength was great on the swings and pullups. Too many breaths before starting each exercise.

25yo/m/200lbs
did the 400's on an olipitcal due to bad shin splints. increased the resistance to make it tougher. otherwise as rx'd
12:00m

7:56

10 seconds off my PR, maybe next time

As rx'd

11:11 as opposed to 10:07 last time...

33/M/192#

8:47 as rx'd

27/m/170

10:29 with 40 lb dumbells

27/m/170
10:29 with 40 lb dumbell

9:39 (PR)

as rx'd
10.13

M/167/5'11"
12:34

23/m/190

11:36
(+1:36)
as rx'd

9:41, Down from 11:00

26/m/6'2/205

After five days off camping at Huntington Lake...

10:04 PR! Beat last month's Helen by 54 seconds!

m/6'/194(today)

Did Helen today (chose it as the affiliate WOD).

7:30 Rx'd

13 minutes
(pull-ups -50)

19:30

HHHHHHHHHHHHHHHHHHHHHHHHHH

f 26/135 rxd

11:23

M/27/5'7"/185 lbs

As prescribed, 17:22. First timed Helen. :)

MBA - 15:00 // 6.0, 35lb
HHA - 13:54 // 4.8, 20lb

WU: CFWU x 3
WOD: swings w/ 45 lbs DB: 9:57

26/M/190/6'2

9:53

using a treadmill

27/m/170/6'0

10:34

Do not have 1 1/2 pood had to use a 40lb dumbell.

HHA 13:54 - 4.8, 20lb
MBA 15:00 - 6.0, 35lb

27/m/241

11:45

subbed 45lb dumbbell

35M177

11:10 as rx'd. All sets unbroken, 5-8 sec rest before or after KB swings

35F130
13:29.81
25#, ring rows

tom
11:30
35#, ring rows

Joe - 11:10
Paul - 10:50

used 45lb dumbbell for this one

11:03

still off the shoulder...

"armless" CFWU:
* incline situps w/ 25 lbs
* back extensions w/ 25 lbs
* squats w/ 20 lbs

run 1 mile (barefoot on track)
8:07

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) (1/2 60#, 1/2 50#; 1st and 2d rounds unbroken, 3d round split the weights)
12 Pull-ups

Posting late
Time: Lost my note for the time; but I was .5 to 1.5 minutes faster than last time, namely 15:08 )

OK, this really killed me. Not my legs but my wrists. This is definitely a functional WOD!

My Workout was

CFWU, with PUs and Dips assisted by ...25k *that is 10k less than one month ago, just in case you had not noticed it *BTW, my keyboard is doing some funky things.,...

I only did 2 rounds of Overhead squats, not wanting to get to much punishment before the WOD

Ok, got into the WOD. Started with 132 punds, intending to progress from there....no way! Leg wise i guess I could have done it up to around 180. But my wrists just would not let me do it. I actually had to split the 10s into 5s...except the last set, which I managed to finish nonstop. Am I doing anything worng or isit supposed to hurt wrists that much+ Please advise.

P.S. sorry for the illiteracy. My keyboard is also killing me....

As RX'd, 14:53. Personal best. Subbed 50# kettle bell as that is the largest we have. First time to complete the pull ups using the butterfly pull-up method. Fired up!

19/m/195 lb
As rx'd 14:37. I liked this one a lot.

as rx'd

8:15

7 sec slower than PR

25/M/5'8"/135

no access to running track. treadmills all taken. so subbed 400m row instead.

11:29

as rx'd

9:21

that includes a trip up & down stairs and through a door each time to run.

10:11 last time

F/26/5'7"/125

AS RX'D

16:12

~I CAN'T WAIT TIL NEXT TIME~

as rx'd: 11:50

ended up finishing Helen on 8/27 with some subs

3 rounds of:
ran 400M
21 1pood db swings (pretty sure i'm not using my full range of motion... need to work on that)
12 ring rows

14:04

Just me today, everyone else fagged out.

Me M/28/6'2/220: 11:00 All running was conducted on a treadmill which sucked.

Beat me PR by 52 seconds.

(done 8/26)
27:53...163/184
Runs on tmill (3x6.0), 55# d/b swings, & kipping p/u's (forgot chalk!).
First WOD in a couple weeks and way off pace. About 8 mins. over PR.

m/26/5.8/170

as rx'd: 13:42
previous time: 15:07
very excited to see the pretty significant drop!

erin
f/30/5.7/130

3 rds: 400M run, 25# kb swing - 21 reps, 12 beg. pullups

12:07

13.27

25lb ball and 50 lb weight assist PUs

As rxd

11.32

25/185/5'10

20 mins

cfwux2

as rx'd 15:31

08/25

Sub'd 500m C2 Rows for run:

16:28

Friday 29 August. As'rx'ed @ Dudley Page Park

9:40

2 min faster
12.45
35 kb swings
95 gravitron pu

Lap 1: 1:47
Lap 2: 1:42
Lap 3: 1:36

Total: 13:53

2008-07-29: 15:09

subbed 500 row for the runs. that really slowed down the process! my best running helen is just under 9 minutes.

11:01

girl must row faster or heal running injuries. preferably both.

then i was an annoying show off and practiced my head to the floor hspus.

13:23 as rx'd

Still catching up after jungle warfare put me a week behind.

Camp Hansen blows.

3 rounds in 10:09
500m row
21 thrusters 35 lb. db
12 pullups

Good workout. My heart beat really fast.

31/m/190

11:53 (treadmill) PR by about 1:40

Wow, and I've only worked out once in the past week and a half.

13:04 did russian instead of american swings, first time doing swings. Its my excuse!

5'10,200, 33, m

same as last time:
ran to Bottomley's driveway
50 pound db for kettlebells
pullups to jumping pullups

time 13.25

12:58 as rx'd.

CFWUx3 minus pull-ups

Wod: 11:53 as rx'd w/ 55lb DB swings

M/24/5'11/163

M/39/170 - as Rx'd
12:44

CFWUx3
-400m runs on tmill (0.25 miles; speed=9.5; 6:18/mile)
-55lb db swings
13:56 (13:30 is PR)

rx'd - 11:27

Compare to:
080327 - 9:35 (35lb. KB)
071231 - 11:40 (55# DB)
071121 - 10:08 (55# DB)
071015 - 10:45 (55# DB)
070906 - 10:50 (55# DB)

Pull ups on rings

m/34/5'9/175

CFWU - 3. 7PU 1st set. 12 pushups 2nd set. 4 HSPU - 3rd. Superman. Burgener

10:44 - PR.
7/29:11:09

Better job pushing on rounds 2 & 3 of running. Still room for improvement. KB all unbroken. Pullups - unbroken 1st set, 9+3 2nd, 8+4 3rd.

CFE - Run. 2 min on, 1 min off. 3 rounds on treadmill. Speed approx 9.3.

used 90# gravitron for p/u's

12:11

22:51 as rx'd with 35 lbs.

10:35
- used treadmill

10:35
- used treadmill

37/m/172
as rx'd
time: 9:26

9/2
about 13 minutes with bar 3 not quite all out but pretty good for getting back into it after a lay off.

31/m
as rx'd
time: 9:25

M/23/5'11"/180

as rx'd 13:50 (compared to 14:50 last time, PR!)

Caught up on this one ...

CFWU x 3

"Helen", KB scaled to 1 pood, because that's what I have ...

run 400m
21 x 1 pood KB swing
12 x pullups

3 rounds 11:41

41 sec slower than last time, but I only got one hour of sleep last night, and by the last run my legs gave out completely.

as rx'd:

10:30

Run 3 x 400 meters
56 lb. Kettlebell swings 3 x 21
Dead Hang Pull Ups 3 x 6 (reverse grip)

12:26

run 400m
45lb. kettlebell swings 3 x 21
pullups 3 x 12

21:49

age 20 bw 200
9:21 as rx'd
2 laps around indoor track (outside lane)

cfwu x3 (minus pullups)

3 rounds for time
run 400m
20 lb dumbbell swing
12 pullups (assisted 70 lbs)

22 minutes (between two levels, 32 stairs)

Pack:
3 rounds for time
Run 400 m
21 dumbbell/kettlebell swings, 35-45#
12 pull ups

9:55 seconds with 15 assist on pullup

CFWU
16:12
M/47/190#/72"
completed 080828

41/M/151
as rx'd
11:15

44/m/165

9:35

off PR 2 seconds, in am, no warm up, 9.5,9.6,9.7 on TM, should be able to beat this next time.

cfwu x 2
wod
12:41 on track
50 yd jog to and from pullups cost at least a minute though

DB subbed for KB

16.35

Did 400m row instead of running.

15:21 (and DB subbed for KB)

DB subbed for KB

Reduced DB to 44# (First time DB swing)

23:20

38/m/73/207

CFWU x 3

Round 1: 5:37
Round 2: 6:24
Round 3: 5:45

57 y.o. 5'10 156.

As Rx'd 11:33. over a minute off my best time. really lousy running today.

21/m/180

17:06.09

as rx'ed in 8:53

PR by 2:30

10:47 Mostly Russian swings.

34/m/220
as rx'd
17:18

13/71"/126

20 pound kettle

10:43

28yo m 185#

Helen as x'rd - 10:56

6 feet 168#

Helen as RX'd 9:44

M/37/185/5-10
Helen as PX'd 10:48
Ran on treadmill at 8.5 8.5, 9.3 mph

400m run
55 pds kettle/dumbbell
12 PU