My favorite Girl WOD! Bring it on!

very nice

Coming off of a half-intensity week, looking to hitting it hard!

Great way to start the week!

L2 Videos

Please keep them coming.

As someone who trains alone, I find them a very useful way to flesh out the details.

Thanks

Jerry

I thought B was a presence?

Love this wod, great!

Oh boy, first time meeting helen.

Should be fun :)

Love this workout! But i did it yesterday and i forgot to start the timer! :(

I love helen? Anyone going to the charlotte cert? what should I expect?

DARNIT! Injured supraspinatus = no Helen for Herm :(

Thanks to all the CF coaches and participants in this weekends Level 1 cert at Guerrilla Fitness. No better way to spend a weekend!

I'm excited, I want my revenge on that b!+@#, she kicked my ass last time!

Silly question - what is a "pood"? At first I thought it was "pound" mispelled.

#13
It´s a Russian weight measurement system. 1 pood ~ 16,38 kg or 36,11 pound.

I did Helen on Saturday

400m run
21 x 26kg dumbell swing
12 pullups

time: 18mins

16-M-5'7"-58kg/130lb

oh yeah, love helen. She makes me nervous. My previous time to beat Rx'd - 7:41, bring it on!

m/28yo/5'10/170lb

I'm training someone with no ACL in his right knee. Any suggestions?

Wow... Seems like not too long ago Seminars were a month or 2 apart. Got to love how it keeps growing! Keep it up CF Community. I miss being around it so!

Get some, Go again!

really popular workout to log in logsitall.com - about 623 people have logged helen workouts.

Median time all: 10:35
Pace setter at 10:35--
Gerry Hutchings
http://www.logsitall.com/detail.asp?pr_index=1512&m=2&min_time=635&activity=22

median women: 11:38
pace setter: Jennifer Lawrence CF New England
http://www.logsitall.com/detail.asp?pr_index=2524&m=2&min_time=698&activity=22

age group brackets on http://www.logsitall.com

-bp

Sub 7 like OPT?? One day maybe...

Our CF coaches rocked. I had a fun time, but cup caked royally for an infamous girl WOD :). Oh and I think someone forgot their blue water bottle. Anyway I'm glad I quit bodybuilding style and started up with crossfit, its almost been a year. Hope everyone has a fun week of pain rhabdo style.

My first repeat workout! I'm excited to see the progress!! I ought to kill my last time just by my improvements in the pull ups! :)

I personally knew crosfit was great for me the first day I did it several months ago. I attended a level one cert in Montclair NJ this weekend and Pat and his team was OUTSTANDING! It is obvious that they love what they do. They brought me to even a higher level of enthusiam for Crossfit. I have learned much this weekend. I now do many things better than before and still suck at others but I know I will get better because I will not quit until I do. Thanks to a great bunch of coaches and and a great group of participants and thank you Greg of Crossfit Montclair for having us.

i hate helen

Do you think that there can be too much presence?

As one of the many who went to the Montclair cert this past weekend, let me say that this was one of the most educational,entertaining and helpful certifications i have been to as a person and a personal trainer. The Presenters and coaches were freaking awesome. And they had me doing things that i thought i was competent at when in reality, these same things still needed quite a bit of work. Plus getting to see some Crossfit legends like E.C(i nearly crapped my pants when i first saw her. I was thinking "holy crap, it's the chick who taught me how to row! O yeah, and she killed Man grace as well!) Some things i found interesting at the cert was
1)Mr Pat SherWood sounded a lot like Ben stiller.I was really hoping he would show the Zoolander face.
2)I was laughing pretty hard during lectures cause the presenters are pretty funny dudes. Guess that's what happens when gentlemen like Pat,Drew and Jon all go to the same Crossfit college of Comedy and fine arts.
3) A seagrams 7/7 is, in reality, no joke.

I definetly plan on continuing my education through practicing and later on down the road, attending other certs in the future. A must for anyone looking to improve their game and the game of those around them.

Does anyone know where I can get one of those large display timers?

if you search "large display timer" on ebay, they have a couple for under $500. not in my budget, but it's a start.

I usually work a group called Body by Don. I thought it was crazy. I can't wait to tap in to Helen.

IS 6'3" 245 is 11 minutes bad. That what Im going to blowout of the water.

3...222....11111

I Love coach Crossfit he is my Jesus

does anyone know a sub for kettlebell swings?

Home from the Level I Cert at One World. AMAZING! It's my official 1 year anniversary since starting CrossFit and this totally renewed my love for it all. Thank you to all the amazing trainers and participants! I learned so much and I hope it's all uphill from here.

#30, Jay
Sub a dumbell instead of a kettlebell. Grip it by the plate for as long as you can, if your grip fails grab it by the handle.

not looking forward to this one]

#32, tom

Thanks....I'll try that. I did the handle ones before but every time i thought i was going to nut myself haha. I need to get myself some kettlebells

Does anyone have a sub for the 400M runs?

Coach no love for us in So Cal? No air to breath

First time for Helen

3:10
3:35
4:09

Total 10:44

36m/75kg/5'10"

Can't wait to meet helen tomorrow mornin'!!

Runnin' in the dark is always fun.

-rob

Hey all-

I just got back from the Level 1 Cert in at Crossfit Montclair. What a great weekend. Even beyond all the information, it was just great to meet all the trainers and other attendees. They have a great community feel down there. Big thank you to the trainers Pat S, Drew, John, Jill, Dennis, Jennifer, EC, Jon, and all the hosts at CF Montclair (I hope I'm not forgetting anyone). All the trainers were superb, and fun to be around too. It was just a great atmosphere in every respect. Now I'm gonna go teach my roommates the air squat, whether they like it or not.

Tom

PS - Props to Jason K for putting himself out there on Saturday and giving a beastly and inspiring performance.

Hm, this should be interesting if CF Oahu follows the main page WOD considering I can't do pullups... I hang my head on that statement.
I'm actually in pretty horrible shape lately. I got sick off the flu shot we all received a few days ago and the ship has been rocking too crazy to stand still, much less work out. I feel like a gigantically fat blob, it's terrible. But I will be stopping by CFO tomorrow for my one day. woot woot.

Grab the Kool Aid and GET SOME!

Yeah Helen! What a great way to start off the week!

I'm always in a good mood when I'm gellin'. Gellin' with the Helen!

helen is my personal favorite 'girl' wod!

i did this near the end of august in 13:20 which was 1 minute faster then my july time. tomorrow i am looking to go sub 11 minutes.

m/29/73/183
The WOD came out after I started duty...
Cindy instead:
As Rx'd: 14

Olivia - in the park, some snow!
12.10 best time ever

m/22/217

assisted pu's w/ gravitron set on 12
didn't have a stopwatch but I think it took ~15 min

The burn on my wrist flexiors man.
RX'D 9.10
beat last time by 55 sec. but how's counting

38/m/190
as rx'd

today 7:52
last time (7:49 pr)

The cert was awesome! The instructors were great and extremely helpfull...Not the best looking but awesome hhahah jk ... had a great time!!!
Thanks to all the trainers for taking me to the next level!!

Joe Dizzle

this was my first crossfit workout... so much more intense then my usual boxing workouts im in love with crossfit haha
11min45 sec

I attended the Level 2 Cert this weekend as a "test subject." It was wonderful information and always great to go through the foundational movements to refine them further. This is a great opportunity, whether you want to become a better trainer or become a better CrossFitter (or both). My experience on Friday was also additional reinforcement of the high quality of the individuals within the CrossFit community. Thank you to everyone involved in making this happen.

So is everyone happy that there is not a single shirtless dude in the cert pics?

First time for Helen.

As RX'd: 14.19

Happy CrossFitting everyone.

12:02, subbed 55lb db

I attended the Level 1 cert at Crossfit Montclair over the weekend. What a great experience. The trainers were above top-notch and provided great insight into what Crossfit is all about. They helped me fix the many things I was doing wrong, taught me how to do things I haven't been doing, gave me insight and motivation into what I'm capable of, and taught how to share it and coach others. The other participants were fantastic. Man there are some people doing some kick ass stuff and others showing just how hard you can work when it isn't so easy. Also had the privilege of watching "Rhabdo" do Fran- it is legit and inspiring. Good job!

My thanks and hat off to everyone there.

Dave Solfanelli

Not my best time, but ouch what a burn... I usually go through unbroken, but the last pullups were 4-4-4. Weaksauce I know...

Boots and Utes
62# KB
2" PU Bar
11:17

Subbed 55# DB swings for 35# DB Swings
Time: 8:14

Felt good so did 10 single legged squats with a 20kg bar followed by another 400m sprint

Last time this caused a bad case of rhabdo, unbeknown to me at the time what rhabdo was. My kidneys were screaming 10 horus later and I started ing cola coloured and knew something was wrong then! So layed off the ecentric contraction weight in DB swings this time.
or sensible this time round? You tell me

That's p**sing cola coloured liquid. :)

Brian and Carl,
Thanks for the CrossFit Endurance certification... it was an awesome workshop that will help anyone (even me!). Seriously great stuff - I'll definitely be back for more.

If you're wondering if it's worth it. It was worth the money invested into it - you're not only learning how to run with the POSE method (they improved my run technique by 64%), but also design a program for a competitive endurance athlete. It was getting two skills in one!

Thanks again to Brian and Carl
John Velandra
CrossFitCapeFear.com

40lb sub for the kb. 15:00. Third crossfit workout.
m/40/170

as rx'd with 55 pound DB

TOTAL: 10:17 (PR)

Round 1: 3:18
Round 2: 3:43
Round 3: 3:15

@gym.... so had to walk to do my pull ups.... thats why the last round was faster....no running in the gym ;)

#27 Mulligan

Rogue Fitness has them for about $300.00 not including shipping. Hope this helps.

M/40/5'6"/163

as rx'd

Time: 13:48

Probably could have had a better time, but had to wait on the typical soldiers doing Army Physical Training and don't want to go outside cause it's cold. On a good not though, we're getting more people invloved in the CrossFit baby.

38/m/239

as rx'd 14:55

16:00

sub 20kg plate swings for kettlebells

I'm resting today after spending 2 amazing days at the Crossfit Level 1 Cert in Montclair.
To be able to pump you with so much information, keep you utterly entertained and be absolutely attentive to every one in the room (and know half of them by name by day 2) at the same time takes some serious skill and passion!

So a huge thank you to all the trainers that during these 2 days gave me something I will be able to keep learning from for a long time.

Standard Monday rest. Helen tomorrow, then taper into Gahanna cert.

Amazing weekend in Montclair. This was my second time at a cert and I was amazed at how much I got out of it. Besides the obvious technique and mechanics, the dose of moral and integrity was amazing. I have the honor of living only 30 min from Gregg and his team, every affiliate out there should be seeking out a mentor like Guerrilla. It was great seeing the amazing group of coaches and the enthusiastic, excited participants. Nice Fran time Crossfit Milford girls!

as rx'd:
8:05

Freezing in the Northeast; hands were numb after the last run; I hate this one

http://crossfitgeneration.com

Had to make some subs for this workout as I'm pretty much starting over again after several weeks off.

subbed 18kg db
subbed 50kg pulldowns

I also accidentally hit the stop on my stopwatch sometime during the workout, so I can only estimate that my time was around 11 minutes.

34/M/185

as rx'd
10:30

m/32/185/5'10"
as rx'd (w/DB sub)
11:27
This is probably the first workout where
I didn't wait to catch my breath completely
during short breaks. I think my wind is
starting to catch up to what I want to do with
it. It's about time too.
~Crossfit 4 life till death

24/m/175

as rx'ed
8:22 (pr)

27/6'8"/215

12:05

I have a question...

My metcon times are improving drastically however I am making no gains and in some cases losing strength.

My bw is hasnt changed, I stick to the zone pretty well, Im geting enough sleep, whats can i do to fix this?

I think I maybe overtraining but I dont really feel that sore or anything. should I do strength workouts on rest days or would that be counter productive? what do you guys think?

m/24/188/107

55 pound db swings and 12kg assisted pullups

22:17

12 minutes

#74

You can answer this question yourself. A strongman doesn't do 5 sets of 5reps for squats and thats it.You have to set a goal and go after it. Nothing is set in gold.

40/m/176cm/71kg

As rx'd

10:40

For the first time with all C2B-pullups. Cost me 1:23 on my PR (9:17, last time). I had no wind today, my sprints in round 2 and 3 felt more like I was slowly plodding through deep snow.

#74 jamesthered

i wouldn't lift on rest days. rest on rest days. work in some heavy back squat, press and deadlifts during the week after the wod. squat one day, press on another day and so on. do like 5x3s. has worked for me before.

m/32/185/5'10"
Ok, so this is the end of my second month,
and I've yet to meet Pukie, or his noisy cousin
Retchie. However, about 20 minutes after a
metcon workout, I feel old Pukie nudging me
in the ribs. During the workout, nothing, but
20 minutes later, I just don't feel right in the
guts for about 10 minutes. Anyone else have
delayed attacks or is the norm (if it can be called
normal) to get nauseous during the workout?
~Crossfit 4 life till death~

m/5'3"/160/29

as rxd (with 55lb dumbbell swing)

about 11 minutes,

my battery died on my stopwatch and I forgot to write the start time down from the clock in the gym, but it was right around 11 min

Sub'd jumping pull ups

13:11

ken c

thanks for the advise. I forgot to mention that Im doing CFE workouts occasionally. Im going to cut that crap down to maybe once a week and subsitite it with the 5 sets of 3 on the stregth lifts. probably up the protein too. havent been taking protein Ive been just trying to eat well. however, given the loss in strength I may not have much of a choice.

As Rx'ed

21'20"

Not my best "Helen" but as rx'd 10:45, 10:15 was my best before. I am till pretty chewed up from the level 1 cert I attended at Guerilla Fitness, Montclair (awesome box). The cert was top notch, The Ben Stiller look a like Pat Sherwood and his crew were top quality. You would never believe what you could learn in two days from them. I have been a personal trainer for over three years and CrossFitting for about a year and the level 1 cert and Crossfit Endurance cert I received were far above and beyond anything I have ever attended before. And from experience and seeing results from clients over the years there really is no workout better then CrossFit!

P.S. Anyone questioning Rhabdo Kaplan needs to shut it down. I saw first hand the intensity that kid brings to the table and it is second to none, he is an animal. I challenge anyone to break form like his first one and beat the time, not going to happen. Great job kid!

@80 BobNJ

yeah it is very normal. The body prioritizes where it sends the blood during times of stress. The muscles are receiving the lions share of blood during a w/o at the expense of your GI tract. If you have a significant portion of food in your upper GI then digestion becomes altered and your GI tract rebels....ie. uncle pukie.

Diet choice and timing of eating prior to a work out is key!

keep working and make proper diet choices those GI feelings will go away.

@86 klowe
eggplant parm isn't proper nutrition? ;)

as r'xd with a partial cross country run

15:46

I'm going to do well on this one, I can feel it.

13:34 as r'xd

Finished with 2 x 300 meter sprints on C2 Rower, Times - 52s and 54s.

Just came off of Jeff Martone's Kettlebell Cert in Northern Virginia this weekend. I have cankles for wrists right now and was less than enthused to see Helen for today. But, no better time to practice my new "skills".

f/27/5'9"/155

12:38 (w/16kg KB)

We need more ladies to post!!

9:50 as rx'd

9.26

Chest to bar and overhead swings. Previous pr as rx'd was 8.41

17:28 as rx'd

Subbed 75# DB for kettlebell, all pull-ups dead-hang except last 4

18:14. SLOW, BUT EFFECTIVE.

3 rounds for time
400m
60lb kettlebell swings
12 pull ups

11:08

I attended the Level 1 in Montclair this weekend and it was FANTASTIC! There was not a SINGLE second that I was not learning something and entertained. The speakers/trainers/coaches-Drew Thompson, Jon Gilson, and Pat Sherwood-were phenomenal. I seriously wish I had the video of the cert. They truly are gifted teachers, and I am privileged to have learned from some of the BEST. They re-ignited the CrossFit flame in me (not that it ever really left) and I cannot wait to share the knowledge I now have with my clients in Milford, CT. A special thanks to all the trainers that assisted too--you guys were awesome!

8:42 as rx'd

M/31/6'3"/200

13:45

ALMOST puked, but kept 'er down. About 35 degrees outside for this one today.

150 5'7.5" 33 yom

12:28

swings to overhead and pullups were games standard with small frog kick- have done this wo faster but not with dutch style pullups and swings a little shorter on rom-

very curious to do this one without my major transitions disruptions and see how i fair against the rest of the crew on here.(unlocking door after run, closing and locking door, scurrying to basement for swings and pullups and then reversing this paiful order) even though i am still moving fast i must loose minutes in transition purely due to distance and the above mentioned hurdles-

ready for more!

M/32/6'2"/190

as rx'ed

19:06

As Rx'd

15:37

Doing this WOD in 32F weather sucked...gotta love the east coast!!!

As Rx'd 9:56 (PR)

Ran on treadmill & used 55# DB for the swings. Like #99, I'm interested in seeing how quickly I could do this without obstacles, though this one wiped me out!

as Rx-ed
11:42

Congratulations to all of the new Level 1 trainers from this weekend's seminar in Montclair. It was an honor to work with and learn from all of you these past two days. You were a truly inspiring group and Jenn and I were honored to be able to contribute to your experience.

Thanks also to Pat, Drew, Jon, EC, Jill, Rob and Johnny for making us feel so welcome. It was a pleasure working with all of you and we hope to be able to do it again very soon. You all represent the best of everything this community has to offer and you make us proud and humbled to be a part of it.

Finally, a huge thanks to Gregg and his crew at Guerilla Fitness for being wonderful hosts and for putting on a top-notch seminar. We will wear our CF Montclair t-shirts with pride.

- Dennis & Jenn

12:22

Just got back from the Level I Cert in Montclair, what a great weekend. I was woried that it may have been like a college Bio class and I would have to force my self to stay awake, but that was not that case. All of the coaches were very entertaining and knowledgeable, I learned a lot form the lectures, and even more from the little "treats" that we had. I highly recommend a Cert to anyone who wants to learn how to step up their performance, and have the ability to do the same for others.

Was not excited today however when I looked on my box's website and saw Fran as a 21,15,9,15,21. not excited at all....Well maybe just a little :)

m/31/170

Rx'd

9:55

Work Hard. Play Harder!

Just got in from Level 1 Cert at One WOrld. I had the BEST time at Crossfit One World. I would do it all over again (yes with FGB and Fran)- seriously. Freddy and all the trainers were AMAZING! Thank you all to the coaches and HQ staff - You did no fail to prove that the Crossfit is indeed for everybody and that it WORKS. Thank you a million times over!

M/46/5'9"/160

BrandX scaled down:

3 rds for time
400 M run (Treadmill)
21 DB Swings -- 35 lbs
9 Pullups

11:25

m/31/5'9"/167

14:59

About 12 minutes

M/ 34/ 130 lbs/ 5'-6"
As required ... 9:49
(but had to use dumbells not kettlebells - then I realized I used 50 lbs not 55... DAMN IT)

Did another 2 rounds after a little rest. I actually tried to use my hips more and my legs and that helped... I looked at a few videos of people who were killing the kettlebell swings to see how their technique was any different than mine and that helped I think.

M/52/174
"Helen" as rxd= 9:23

23/m/195
10:04

47M, 200#, 6'0"

As rx'd: 10:45, pr

Yesterday:
5 rounds for time:
30 WallBall 14#
20 KB Swings 16kg
10 pull-ups

27something

Brendan did 7 rounds with 20#wallball and 53#KB in less time than it took me to do 5. >:( 22:44.

9:39 new personal best!

M/29/6'2"/205

rx'd 13:30

One hell-en of a good time.

10.45

#74 jamesthered

Check out robbwolf.com and read his article on "Mass Gain" and also consider the Performance Menu articles on "Mass Gain and Nutrition". I think these will help you in your strength endeavors and add lean mass if thats your goal too. I've found tinkering with the Paleo/Zone to fit my goals to be profoundly beneficial. Also you gotta lift big to get big, and strong, if thats your primary endeavor.

11:45 35 lbs and on a treadmill

F/42/5'6/124

As Rx'd

13:03

As Rx'd 19:05

9:27

last time 10:53. Was hoping for sub 10 min but wasn't expecting it so I'm very happy. Would have been even faster if treadmill didn't give out at speed 11.5 and above.

Rx
10:21

m 44 5'9" 181 lb

I 2nd, 3rd and 4th all of the comments above regarding the level 1 cert at Crossfit Montclair.
Where do I begin? That is a truly beautiful Crossfit facility. The weekend far surpassed my expectations. The coaching, lectures and group sessions were phenomenal. I can't believe how much I learned and can't imagine how much wasn't processed by my brain housing group. Pat, Drew, Jon, EC and all of the rest of the trainers were phenomenal. I definitely "Got stronger" as a result of improving my technique. The Crossfit Milford girls were truly an inspiration.

Crossfit Montclair thank you for being great hosts.

23/m/180
11:00
60lbs, chest to bar.

bw 165

10:35 as rx'd

12.31

Threadmill 400m
each rond was 1.22-23min

26kg dumbell, problem with the grip.. Hurt my thumb joint.

Pullups as Rx'd

Did the swings overhead. Do you guys stop overhead or in front of the head?

m/28/190/6'1

as rx'd

10:17 (PR)

m/45/5-8/150

Rx'd

11:05 (pr)

14:38

Pullups, swings as RX'd, run 400m on treadmill.

32m/71"/170

First time with Helen, as rx'd, 14:54. She had me breathless and needing a drink!

As RX'd 13:35

m/32/6'4/225

3rd week doing CrossFit:

22:17 as rx'd (and I got through all the pull-ups unassisted! Big step for me.)

Time breakdown:
1st round 4:48!
2nd round 8:10
3rd round 9:19

How often do these WOD's recycle? I'm definitely shooting for under 20' next time.

36 M 170#

As Rx'd: 10:21

M/46/6'/175/7500'

11:25

m/39/5'8"/160

Helen
10:09 as Rx'd (PR)by almost 4 min.

Using 55# dumbbell swings and treadmill runs 50 feet from pull ups and swings. If I get rid of this transition I can speed up by another 45 seconds easily. I have a cold too.

8/21/08 time was 13:53

Does anyone else here fear how good they are getting at these WODs like I am? I have had people tell me I am getting scary strong. My wife told me I am building muscle too fast. Is that possible. Should I tone down the intensity?

My worst benchmark time is Fran. My time is 8:05 from August. If I have improved so much on Helen, will I improve that much on Fran? I have been working on heavy thrusters witch seen to be my nemesis. Kipping pull ups don't seem to be a problem for me. I am starting to try the butterfly pull ups, but many things are hard for me without a coach. I need to attend a cert because I know my form sucks at most things.

9:21 as rxed with 2 sets of stairs each round.

10:30 as Rx'd

Still REALLY sore from 5x5 back squats... Probably could've shaved about a minute off of my time if I wasn't limping...

***Montclair Level 1***

What can I say..great participants, great box, great hosts. Everything rocked. Very interactive crowd, loaded with intelligent questions. I had a blast. Congrats to all the new Level 1's. Get out there and train people!

Thanks to all of my trainers. You guys are ninjas.

wu: 500m row, 2x10 cfwu sans pu's, drom's

8:29

The Montclair Level 1 Cert was terrific. It was amazing how well organized, knowledgable, and enthusiastic all the training staff were. The mass of information was broken down in a way that easily transfers to teaching others. Very nice job guys and time/money well spent.

Thanks,
Mark

48/m/193

Subbed row for run. 11:17. I'm pullin a Tonya Harding on ffkwill cause I can't get him to slow down!

For those of you in the Tucson, AZ area, KOLD-TV will be featuring CrossFit during the morning show around 6:20 a.m. on Channel 13!

M/40/230/5'10
As Rx'd 12:54

m/23/171
as Rx'ed 14:48
Ran barefoot, liked it...

-ashmeat

22:15

if by "run" you mean "stumble like a drunken zombie" then yes, As Rx'd :D

m/25/188/6'1"

Sub 55# Dumbbell Swings
Treadmill Run

13 Minutes

As Rx´d: 8.15 (PR)

Helen seemed like such a nice easy girl on paper. In truth she was a back breaking, bloodsucking trollup.

12:18 as Rx'ed with 55 lb Dumbbell

Starting Crossfit today. Super excited no stopwatch tho, but i do wear a watch i guess that will work. I will post times later. Ill be in class all day today.

How long is 400 meters tho? Our track is not marked and its on the other side of campus. There is a soccer field in front of the gym. Could i use that and for how long would i run on it?

40/M/153

As Rx'd(Dumbbell)
16:50ish

I say 'ish' because I just realized I left my timer at the gym. Oops.

34/m/5'8/150

Helen as rx'ed 8:55(pr). Is it just me or is anyone else's forearms shot after this.

I did this workout back in June, but with 35#db and got 11:35. Then again in August with 55#db and did it in 13:48, so I was very pleased with my results today.

Get Fit, Get Trained & Go Hard!!

First time doing a running wod with my FiveFingers. Awesome!! A little slower than my PR but I also PR'd my 15k yesterday so I'm happy. I also had to do the runs on a treadmill and wait for it to get up to speed. Great recovery Wod!

Helen as rx'd w/ FiveFingers:

10:14

Anyone see Dec. 08 mens Journal. there is an insert at about page 142 about the Puerto Rico Adventure Challenge with 3 competitors. #3 is Zak "six Pack" Middleton. His training for the challenge is Crossfit. Good luck Zak and do the Crossfit World proud.

gotopuertorico.com/mj

33/F/5'10"/150

As Rx'd
1 pood KB; outside runs
9:24 (PR by 27 seconds)

Good stuff! I've been doing these workouts for a few weeks and this is the first one I've been able to stand afterwards...for the most part. These workouts make you feel like a wimp...
22m/5'10/199lbs
subbed 60# Dbells

10:02

9:50
with 35lbs and 2 sets of stairs.

13'40"
1 pood kb
jumping PUs

anyone know the top female time???

m/30/205/6'3

7:36
pr'd by one second, but used a new 400 meter course that had a slight hill. i love this one.

29m/5'6/155
Sub 35lb KB
15:20

M/21/6'1/236

3x CFWU
subbed jumping pull-ups

10:45

30yo/M/6'4"/218#
I was REALLY planning on PR'ing today, but fell a little short (45 sec). I probably would have, but had to stop and fight off "Pukie" on my last run...he tried to tackle me, but I don't think he realized how much weight I'd put on since the summer;-)

(PR 10:59)
As Rx 11:41

12:42

PR: 12:15

to far between treadmill and weights area, 13.44

A call out to anyone scheduled for the L1 Cert (Gahanna) this coming weekend that has some unexpected conflict arise, causing difficulty in attending.

I'll take your spot (and reimburse you, of course) in quick-time fashion.

CFWU + .25 mile course.

Fait le WOD avec kettlebell de 35 livres, courses sur treadmill 0.25 miles. Fait en 13:15.

This was my first crack at Helen... and I'm a 2 week newbie...

20:08 (500M row SUB and 25lb KB). Guess there's nowhere to go but UP!! (Well.. or Down in the time, as it goes...)

21/M/163

First time as Rx'd (used a 55lb dumbell and 1/4 mile runs):

17:16

Feel great!

10:10. New PR. Ran in gravel and did pullups on a upturned 2x4. I really think when I get my real pullup bar up and if I do this on normal ground for the run, I'll crush this time.

AS RX'D

8:53.38

FIRST TIME DOING THIS WOD WITH BUTTERFLY PULL-UPS. PREVIOUS PR WAS 9:11, WITH KIPPING PULL-UPS AND A PULLED GROIN...NOT FUN.

#153 Adam:

400 m is about 1/4 mile. The soccer posts at the school in my neighborhood are about 100m apart.

Check out http://www.mapmyrun.com and you can plot a run course (and get the distance) if you've got a favorite outside area to run.

M/25/135/5'11"

10:16
Subbed 45# for 55#
Fighting sinus infection, so I was not 100%.

No running for a while. Feet are pretty beat up, plantar fasciitis in the worst way.

Subbed a rowing Helen. Boy was that tough. Too much pulling all in one WOD. 2 and a half minutes slower than my best Helen time. But felt worse during and afterwards. I couldn't string multiple pullups together the 2nd and 3rd rounds, all singles. Rowing I was near tears especially the last round.

13:00 even.

M/24/5'6"/16

Subbed two 25 dumbbells gripped together-little awkward, may have to buy a few kettle-bells.

11:17

running has never been my strongest suit

done in the gym on treadmill at 1% incline. had 3 stations to go to (treadmill, dumbbell and pull ups) done as rx'd 13:35. impossible to get a decent time walking back and forth to the stations and getting the treadmill up and running. great workout though and butterfly pull ups are coming alone nicely.

As Rx'd

13'23"

30/M/185

16:33 As Rx'd

25/m/5'11"/197
8:43...runs weren't very good today, thats where I lost most of my time. PR was 8:10 last time.

17:51 as rx'd (with 35 lbs dumbell)

10:00 as Rx'd as possible...55# DB, and used a treadmill that blew the circuit and stopped midway through first 400m...had to jump on different treadmill, etc.. kind of screwed up the workout.

Still 2 min PR

as rxd.......8:59...jb

Helen 8:32

Helen 8:32, wasn't really feeling it this morning, but overall a very good WOD to wake me up.

Saturday was a rest day, so I made up the 5 x 5 squats yesterday...

I felt slow and heavy during the warm-up today and knew I was in for some pain. I figured.. F-it. 3, 2, 1... Go!

First round was done in 2'45" and I was psyched since my PR is 9'30 and I thought if I could just keep that unbroken pace, I'd PR.

Then I hit the run for round 2. Holy legs of lead, Batman! It was uphill from there. I still managed the swings and pull-ups for round 2 unbroken, but was falling behind on the pace.

Round 3, I wanted to walk, but kept running. Swings were 11 -> 10 and pull-ups were 4 -> 4 -> 3 -> 1 to finish in

10'11" Rx'ed

Totally hit the wall and felt like a cupcake. Gotta re-examine the diet.

Good thing I gave myself until March to go sub 9 on this girl.

First WOD ever. Subbed 30lb DB for KB and gravitron at 100 for pullups.

19:53

M/43/213/5'10"

I have been so sore since last week after those 250 squats! Ready to get working again! Have to figure out the best way to do this workout in our gym! Should be a nice post-class workout! 3...2...1...Gooo!

8:55 - 400 meter runs, 36# overhead KB swings, kipping pullups.

A new PR for me by two seconds and the second time I've broken 9 minutes. Thank you to Brian MacKenzie and his Pose running certs for finally getting my run times down to a reasonable level....my slow run times were preventing me from breaking the 9 minute mark for years. New goal is to break 8:45!

m/23/6'3/222

As Rx'd:

9:28

Helen 12:57
rx'd for women with 1 pood KB

Fun doing my first freezing, snow WOD of the season... yeah, 31 degrees out and snow flurries! Can't wait a few months when the wind chill gets nasty and the inside of your nose hurts outside.... Love winter in Chicago!

as rx'd (treadmill)
11:32

Male/26yrs/6'0"/170lbs

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21
12 Pull-ups

6:56(PR) last times 7:16, 7:32, 7:41 and 8:01

Cold as hell out here (32 degree's on the street this morning) but we all huddled around my space heater until it was our time to go....Oddly enough everyone PR'd it today, guess the cold was enough of a motivator to just get it done.

Nate: 7:32(PR)
Shane: 9:45(PR)

m/46/5'9"/175

As Rx'd - 14:08

PR - 3:36 off my old best. Cool.

As Rxd
19:17
A little jump on the pullups

what does pood mean? like how much weight is 1 pood or 2 pood and stuff

m/41/6'02/190#

13:56 as Rx, but it hurt.

My pullups really need work. I just can't get the kipping thing down.

Jay M.

thanks, I checked out the article on mass gain. extremely informative (as well as the rest of the site) its definatly going to change the way I eat and workout. I recommend it to all seeking info on how to get stronger.

m/26/198/200

VERY PROUD

PR 17:05

collapesed once and came dang near to pukie at the end a few times. From the otherdays workout i felt like a chump, but I see now that I'm actually making progress! Horah.

Crusader warmup: 3x15 stretch, single unders, pushups, situps, pullups

WOD as rx'd, scaled kettlebell (1 pood), pullups (100# assist), run on treadmill (7.5, 8.0, 8.5)

Round 1 - 03:45.100
Round 2 - 08:33.080
Round 3 - 12:34.132

24/m/185

Tried to incorporate the BKPU toady but it just managed to slow me down. Gotta work on the technique more.

10:00 as rx'd (+44 secs)

25/m/155

rx'd

8:38 (PR)

14:38 used 25lb kettle & bands

34/145/5'7

As rx'd: 14:58

BC: 1045 RX
QB: 943 RX
Never good enough

Helen As Rx'd 11:05. 30 sec off PR
I tried to do my runs faster, but I think it ended up hurting my time because I was having to catch my breath before the KB swings.

Reading Bill Starr's "Overhead Is Rising" piece in the Journal fired me up so I did presses next.
5x115.125x3,130

Some assists with pullups

19:40

16' 26" New PR

M/36/180lbs.

First time doing Helen and it was a cold one at 5:30 in the morning. A warm 36 degrees in CT.

As Rx 11:00

F 35/135/5'8"

11:47

In a gym it is impossible to get a great time going between stations but I did my best and then puked. Gotta love Helen.

Subbed 25 lb dumbell for a 1 pood KB.
Assist pull-up.

10:30

30 kb - all i had
pull ups -kipping
run- outside but had to run about 30 sec extra to get to kb (i know, i know, bad planning)

Dissapointed. Did this last Nov & pr was 10 min. Thought I was going to do a whole lot better. Gotta run MORE!

On a happier note...I just signed up for the certII in Va in Feb !! I'm physked all the way to China!!

#178

When you sub DB's you should just swing one 55lbs one (for 1.5pood). Grip it by the 'plate' side if you can in two hands (there are some Youtube vids of this technique) or by the handle with both hands on top of each other (less ideal grip, shoulders are not in symetrical position). Either way sucks compared to a KB (I wish I had KB's at my gym).

subbed db's for kb's
subbed stationary bike for running - 2:00 flat

including about 1.5 min of transition time...
12.5 min

As Rx'd

9:08 (PR)

Getting faster

17:47 as rx'd

very slow pullups, mostly singles to protect tender shoulder

Dave
33/6'/209lbs

As Prescribed

Time: ?, but I finished.

Got a huge pain in the middle of my chest, right around my sternum. Don't know if that's from eating too soon. Been trying the Zone diet for a while now and I just keep being hungry. Over the summer I tried the Zone and caloric restriction and hated it. However, the only way I have ever seen weight come off me is when I did marathon training. Even then I only went down to about 190lbs. Any suggestions? I've tried about everything except strict dieting. We eat healthy, but I hate being hungry. So I eat a lot, it's all healthy, and I can kick @$$ at the gym, but I still get a jiggle around the middle.

Any good suggestions welcome. just e-mail me.

Thanks
Dave

Once again get abused by a woman. Gosh darn it.

As Rxd with a 20-lb vest:

9:58

Could've had a faster time but had to run on a treadmill that had a top speed of 10.0mph. Boooo to that.

My previous was 9:29 with a vest which was a personal record.

Looking forward to my first workout in an actually Crossfit gym tonight. CrossFit Kingston. www.crossfitkingston.blogspot.com

Any other crossfitters that search this blog from kingston should check it out.

I made the mistake of trying to do to much today. I knew the WOD would not take that long, so I (we) broke in the new rower with a 500M sprint. I PR'd with a 1:31 (might be a 1:30), I need to set the computer to time a 500M. Not just look to see the time when I hit the 500M mark. I thought I was going to die!!

Then we did the WOD.

Nancy - 10:55 20# dumbell (hilly long estimated 400M) 2:16 500M row

Joe - 11:25 35# KB same run

F/41/120/5'2"

11:48 as Rx'd for women (35# dumbbell). PR and 40 second improvement from last time (July 08). Unlike those of you experiencing freezing weather, the temperature here in Tucson is finally perfect for running outside!

M/39/6'/237

jumping PU's after failure

55lb dumbbell.

13:30

My post #218 should say that my previous time of 9:29 was without a vest.

light wu feeling flu coming on.

as rx'd 13:30

081117 13:30
080821 13:49
080730 13:49
080327 12:56 PR
071121 13:22
071015 14:25
070907 21:23

Helen is my favorite!........Need your vote......Please leave comment for your favorite pic / video http://bodyfit4everybody.com/2008/11/17/voting-is-now-open/

bwt. 141

almost Rx, had to use 50lb DB, no 55 lb DBs

10:21

My KB swings have improved, but think I'm getting slower on the runs.

25/5'9"/136

13:50 with 1.5 pood (two minutes faster than last time I used 1.5 pood!)

sub 55lb db

10:16

"Helen"

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

CFWU,x3 no extra weight
time 13:09

Happy enough with that after being sick, hope to soon be 100%.

as rx'd:

10:56

M/32/189/6'

As Rx'd: 10:10

that was fun! cant wait to see whats for tomarrow. feeling good in california. this grandma is going to not everyones socks off when im done!!!!!!!!!!!!!!

Did "Helen" on 11/5, 8:30 PR

"Heavy Fran"
15-12-9
135 Thruster (15, 8-4, 6-3)
45# Pull-up (hung 45# bumper plate, not recomended, took forever)

9:12

#199 jamesthered

No problem. Robb is an incredible resource. I've read every posted article there, Mastering the Zone book, and The Paleo Diet. I am convinced that Paleo/Zone with intermittent fasting, consuming 50% of carb blocks post wo, and 3x fat has made unbelievable differences for my performance. Besides the strength gain approaches he discusses, Robb's dietary approach is the best in performance nutrition. imho. Thanks to Robb Wolf for sharing his knowledge and experience with this community, can't wait for the book.
I believe you will see great gains from it as well. Good luck.

Performed filthy fifty. from CFB for saturday.
35:00 with boots and cammie bottoms.
Have a 5k run today from the site as well.

Semper Fidelis and God Bless

f/39/154

14:32-55# db, 45# assisted pu

# 217 - Dave - stick to your version of the WOD. slowly ramp up its intensity.

keep eating, just not so much. 5 smaller meals a day might work better than 2 or 3 LARGE meals. this should curb your hunger a little.

try drinking green tea btw meals.

and get enough sleep.

13:39

Had to use a 35lb kettelbell, as we don't have a 55lb variety. Going to ask the boss to pick one up for next time.

Yesterday: 7.5 sets intervals of 3 min hard/3 min easy pace
Soccer 60 min

“Helen”
Using 35# KBS
Time=11:22, PR but only by 3 seconds

BS rep 5: 125-145-155-165-155

Erin

CFWU x3 (minus pull ups in round 2 and 3)

TIME: 9:59 PR by 1:41 ran outside using hilly drive way as part of course

100 double unders, ran 1 mile on treadmill, and 45 burpees afterwards.

A few friends and myself made up our own burpee challenge~45 burpees per day per person through December 31 brings us to 2009 (the new year coming)...actually a bit over since the breakdown was 44.6 per day!

My 57 (almost 58) year old mom did her first WOD today. Took her through the CFWU on Saturday and a squat tabata. She asked to join in the festivities today and did it with a 15#dumbell and jumping pull ups in 20:35...so proud of her!

TOODLES! :)

18:03
ran farther than 400s, 55 lbs DBs, 12 PUs

30/ female/ 135 lb.

12: 52 and some change had 50 lb. db

my husband worked with me today he did 13:22

F/37/141ish/5'4"
Did pack version
Used a 30lb dumbbell bc it was all that was available.
24 mins. (been sick for a few weeks. Oh well.)Had to walk most of the last two 400s.

Last time used
20lb dumbbell (note I pooped out on the 400s)
17:18.

37/M/200

As Rx'd - 10:36

M/21/82 kg

13.42

23/m/155

no KBs near that weight so subbed a 40# DB. Didnt trust my sweaty grip with the 55.

Total time just under 10 minutes. Starting to get some actual rhythm with these pull ups.

13:45 RX (Nice CV Sledgehammer after a week off ;)
14:22 last time.

I had to get creative a little tonight....can't run at night here on FOB War Eagle w/out a battle buddy, and I didn't feel like waiting around for some one, so I subbed jump rope (singles) for the runs...and I only had a 1 pood (36lbs) kettle bell, but I increased the reps to 30

M/27/5'9"/175

Three rounds:
250 singles (jump rope)
1 pood (36lbs) kb - 30 reps
12 pull ups

11:15

11:56 inside using a treadmill, always takes a while to get up to speed, but it also allows a little rest. I'd like to do this outside with all the equipment right there. Probably have to wait 'till spring now.

kbs unbroken
pulls rounds 2 and 3 broken.

27 / M / 175lbs

12:37, for some reason I conviced myself when I was about to work out that it was 15 pullups instead of just 12, so did three rounds with 15 pullups.

f/31/6'/163

18:14

treadmill run / 16kg KB / asst. pullups
my first ever wod. it was fun. i wanna do it again. i only wish the treadmill and pullup station were closer together. i lost too much time in transition.

KB Swing 20kg (all i have)

17:02min.

i dont have a track close by with a pull up bar ne ideas how i could do the whole workout together maybe a treadmill in gym?

33/M/182/6'00"

"Helen" as rx'd:

9:42

Not a pr (8:44) but I'll take it. MetCon pr's are coming in the next week.

Dan D.

Jay M

You mention Paleo/Zone, how is that different or is it from the Zone or Paleo diets? Also, what do you mean 50% of carbs post wo?

Helen done in 11:56 had to sub dumbell for kettlebell makes it hard on the old forearms, love this workout this is the second time for me to take on Helen last time I had her in 13:18.

M/34/185/6'2"

As RX'd with Treadmill at 9mph- 13:40.

Really wish I could do the run without having to wait for the treadmill to speed up but still a great workout (and the treadmill forces me to hold a good pace).

m/28/183

1st "Helen"

10:34 as rx'd on treadmill at 1% grade

m/35/218/5'11

As Rx'd
13:37

M/23/170
11:58 as rx'd
I tried doing the CFE workout of the day immediately afterwards. Sadly my intestinal fortitude wasnt up to the challenge.

Warmup 4 min. easy run, 3x1 min fast, 1 min slow; 2x5 dumbbell swings 55 lbs.

WOD: Helen as Rx'd 8:47.

Planned to do more afterwards but was totally gassed. Ouch.

M/35/77kg

Subbed 20kg KB, rest as rx'd.

9:32 (PR by 30s). All sets unbroken.

#254 CarlG

Now understand that I am no expert, just another crossfitter looking for better "jet fuel". I've learned that the Paleo defines the quality and type of foods and the Zone defines the quantity and frequency of meals. So, one eats Paleo foods in Zone Blocks.
It has been rec by Robb Wolf that one consider shuttling 50% of your carb blocks in the form of yams and other starchy carb to the post wo meal. You reduce the carb blocks in the other meal, increase the fat blocks if needed for hunger mgt, and consume a big carb bolus after the wod.

I'll refer you to robbwolf.com if you need it explained more scientifically than that.

43/m/178#
as rx'd on treadmill-8:12 All swings unbroken, pullups 12/12/3,3,then singles. That last rd of pull ups is still my downfall.
Poat bp & dl practise.

M/35/175
Bozeman, MT

13:14

15:40
My first Helen. Heart rate was peaking the whole time.

f/37

13:30

20lb dumbbell for kettlebell
8 kipping unassisted first round - remainder with blue band assist (last time was 15:43 - with the same)

WOD
Subbed 200m run (no 400m area that is safe to run in)
Subbed 20KG KB (largest one I got)

6:26

I want to do this again but with a 20# vest.

10:42

55lb. dumbbell
treadmills....

Vaughn in Jackson. 41/M/165

Helen as required: 9:58.

I have been taking it very easy on the intensity and loads since injuring BOTH my rotator cuffs three weeks ago. The rest must have been something I needed. My last Helen was 11:05!

WOD as RX'd:

26/M/5'7"/183#/ 7:28

Right after me my buddy Jeremy knocked it out:

23/M/5'5"/150#/ 7:24

Our previous times were 8:39, and 8:08 respectively. Competition brings out the best in us. And so does the all-mighty-White-Board!!!

And if you know Rex from Crossfit San Jose and Crossfit One World, He was here with us today!!

19/m/205

9:25

#254 Carl G

Jay is correct regarding the post WOD meal, but I would slowly increase the amount of carbs you shuttle to post WOD, since you're reducing carbs by the same amount for the other meals/snacks. You may really miss 'em at lunch if you've suddenly moved abunch away. Also, if you work out in the evenings it's best to watch the mid-section as you move carbs to this timeframe. Consuming half your carbs at 8PM is a prescription for weight gain.

Finally, take note that protein and carbs are the only blocks for post WOD meal. Robb makes no mention of includiung a fat block(s), probably since fat slows digestion and, thus, limits the glyco uptake.

Read his stuff -- Jay's right, Robb knows his sh*t. I guess Jay does too. Hahahaha

As rx'd (running on a treadmill):

9:19

About 30 seconds away from my PR. Maybe next time I can set a new record.

M/25/6'2"/185

Yesterday:
Rested as RX'd

Today:

CFWU x 2

WOD "Helen" as RX'd(accidently did 4 rounds instead of 3)

Time 13'22"

Now off to go see if Oakland PD or San Jose PD hired me today! Please keep some crossfit bloodied fingers crossed for me.

#254 Carl

One more thing when visiting Robbwolf.com: check his FAQ's -- there are some good answers to popular inquiries from other CF/Zoners.
It makes sense - that's why he put it 'em there ~

47/m/184
15:54
PR

24/m/155

Rx'd: 8:08

WOW first WOD and I thought I would blow by this like nothing, but damn first off I sub'd 45lb dumbbell and I couldn't even finish the last set of pullups and swings I was so dead plus I just about puked after just that.... Anyways just wanted to thank Crossfit cause these workouts blow the bodybuilding type workouts I've been doing for the past two years right out of the f***ing water.
Matt

Last time I did this one it was with 35# and I said I would go up to 40# 'next time'. So I did.
Warmed up with CFWU x3 only 5 pull ups to warm up shoulders as well as heavy stretching, hand stand practice, snatches, bp's and presses for warm up/form practice.

Didn't write down the work out, going off of memory, I messed it up a little. I definitely worked HARDER this time and took off almost a whole minute from last time.

Did KB swings first, 21 swings with a dumbbell #40
First set unbroken. Set two 15 and 6 set three, 16 and 5. I had to break more to re-adjust my grip than for strength issues.
Pull Ups: I did FIFTEEN instead of 12! ALL unbroken
Ran a little over 400 meters, probably 425 each time.
Total time was:14:19
Very happy with that! I wonder what my time will be next time if I only do 12 Pull ups instead of 15?
Lysa

13:30

#51 Absolutely not!! I only come to CF for the shirtless guys!! Helen 9:52 using 35# DB and under hand grip pull ups!! HUGE improvement in my sprints!

the last helen I did I posted that I PR at 10:15 or close to that. Well, today I did it and I was 2 min. slow, Im not exactly sure why slower, but I have a few ideas,
one it was really cold and windy,
two I ran just a little farther, because im still not sure how far around my block is 400 meters, last time I think I was cutting it short.
So Im going to need to figure exactly howfar it is from my garage.
but it still kicked my butt.
tito,
190lbs 29yrs male 5'8"

CFWU x 3 (minus pullups)

"Helen" as Rx'd on treadmill, all sets unbroken:

10:30

(PR is 9:57 from July. The treadmill is the time killer. Much faster running outside.)

32/M,175
9:42
Broken Pull ups 12/12/6/3/3
1st Helen

11:06 with 50# dumbell

oops remembered this wrong for the work out

45 lb kb x 15 swings
12 pull ups
1/4 mile

all times 3

10:22

m/26/178/5'10
rx'd- 7:26(PR)

would have been happy, but could not keep up with Jeremy Thiel...
he smoked it in 7:04

Level 2 Cert @ One World

I did the level 2 cert at one world. Wow! You guys massively exceeded all of my expectations. Nicole, Todd, Boz, & Freddy C., you guys where great, sincerely thanks. Nicole had spoken about how important it is that the people you are training see that you give a f**k about their success and you guys modeled that beautifully. Thanks!

21/M/62/170
Subbed 55# DB swings for 40# DB swings.

13:20
broken pullups-
6/4/2
4/4/4
4/2/4/2

Weaksauce, I know, but first time for Helen. I'll get better.

38/m/175

as Rx'd: 8:36

25/m/163

14:54

sub 500m row for 400m run
chest-to-bar, no kip, Door Gym pull-ups

27/m/200

10:45

sub 40 lbs swings

3 rounds for time
400m run
21 KB Swings (44 lbs/20kg)
12 pull-ups (1st and 3rd rounds = 80 on gravitron, 2nd round = jumping pull-ups)

1st round - 4:48
2nd round - 5:17
3rd round - 5:09
Total - 15:14

32/m/187/74"
9:13
32/m/185/70"
10:32

subbed 50lb kb, no 55 available.

23/m/150
as rx'd
8:58

CFWU-std
NOT as Rx'd; used 50# as could not find the 55# dumbell(s)

400M runs in PAC w/ all the comings and goings
KBs all Unbroken
Pullups 12-8/4-8/4

16:26

Tacked on Back squat w/o from other day as catching up

as Rx'd
treadmill runs

12:17
new P.R. shaved off 44 seconds since 8/21

11:58(PR)

11:05

I only used a 50lb dumbbell so that is a bit off, but, I'm pleased!

21/m/140

as rx'd time - 7:47

18/m/160

first crossfit workout ever. i have prided myself on haveing excellent cardio but after 8 strait rowing seasons i decided to take the summer off, then do two months of solid heavy weights. today i did helen with a time of 12:11 as Rx'd and was horrified. i am completely out of shape and need to be back in top shape when spring comes. will crossfit get me in better shape then i have ever been in by spring?

M/30/70"/185

Sub'd 30# KB (only one around...)

8:31

22:09

1-4:34 50# all that was available
2-8:04 eliptical 1:40, 55# 12/8
3-9:25 eliptical 1:50, 55# 12/8

all pullups unasst but broken sets
gym WAS MOBED so treadmills were unavailable for sets 2 and 3

29/m/6'6"/229

As rx'd 15:35,new PR.

16KG kettlebell
9:52

Cleans:
About 15 clean & jerks with 95#
10 x 105.(Power cleans)
10 x 115 easy
7 x 125. ( Includes a few fails.)
1 x 135 ( failed a few times before and after I got it)
3 x 125

Frustrating! The weight didn't feel heavy but I wasn't pulling myself down fast enough and my elbows were slow. I had to hang on by my fingers without any kind of hook grip because my thumbs haven't recovered yet. It makes such a difference.

Pr for 1 still 154. Don't think I'm going to catch that today or tomorrow :)

30/m/5'10"/215

as rx'd

15:31 (pr)

Very nice. Just finished it. I didnt have a Kettlebell with me so i had to use my weighted vest that i run in to sling up in the air. haha I do what I can with what i have. I was going to buy a kettlebell but i dont have 100 dollars to spend right now. Is this a good website to use to get into good enough shape for Marine Corps bootcamp?

9:08.3

10:46

subbed 20 kg (44 lb) kb

I am still unable to run due to achilles tendonitis and had no access to a rower so I subbed burpees. I figured it usually takes about 60-70secs to run a 400m so I did burpees as hard as I could go for that time and then the pullups and KB's. It was pretty unpleasant.

23/150

WOD as rx'd

8:45
33 seconds off of PR...Frustrating!

Coming back from being sick. Took three days off. 13:57 as RX'D.....

10:58 sub 400m run with 21 flights of stairs ... not s perfect sub as as rx'd helen usually takes me 8:40ish

As RXd
10:32

9 minutes as rx'd

this is not including start up time on treadmill, and walking to different stations...

33 yom 220 bwt
cfwux3rdsx15reps +20 sec handstand hold and 15 pushups minus pullups.

helen (in gym 5 laps=400)
as rx'd
time: 10:40 new pr by 1:43 and everything unbroken.

Verrrrry nice. Too many people in the gym. About 15 to 16 minutes. Kicked my a$$.

m/22/5'7/170

Did 400m row instead and 1 pood kettlebell swings.

First time doing helen but not really happy with my time. Had to walk a fair distance to get to the pullup station.

13:54

B-Day Workout! So Im doing this in honor of my 24th last wed. Been out sick since then.

24 BW Squat Cleans
24 Burpees to Pullups
24 Knees to Elbows
24 2 Pood Swings
24 BW Deadlifts

11:06

Not so bad for a still-gimpy ankle and heinous air quality. Especially since I didn't feel like I was really pushing myself. I may break 10:00 yet!

WOD
BK.SQUAT 5X3 120KG
CLEAN & JERK - HEAVY SINGLE 110KG
PRESS 5X5 55KG

THEN DID:
ROWING HELEN: 13:55 FOREARMS WERE SCREAMING

27 / m / 5"11 / 161 lbs

as rx'ed

one of my personal worst 9:48

Never again will I eat Mexican food for lunch then do crossfit.

I'll go do some pull ups to redeem myself

Been away from Crossfit for a while and man do I regret it. I used to be able to do this in about 10 flat and now today i did it in 17 minutes and I was sucking for air like crazy. Hopefully next time Helen shows her face i'll be ready.

As Rx'd, ran on treadmill
8:35
sore from fencing tournament yesterday, not feeling 100%
took 3 days off prior to tournament, ended up having crossfit withdrawals. good to be back in it.

21/M/6'/172

Very happy with this one. Last time 11:44, this time:

9:29

Last time was pre-N.O. Explode. 55lb DB swings, the rest as RX'ed. Next time I'll do this one outside, as I think the treadmill fumbling probably added 30 seconds to my time...

Treadmill, db swings

14:00

cfwu x 1

3 rounds:

.25 mile run
55lb dumbbell swing
12 pullups

14:58

m/18/205

13:48 sub'd jumping pull ups and 25lbs dunbell swing
day five of my crossfit life sucks during lovin it after

Rx'd
8:49

As Rx'd: 9:54
Had to do PU's by holding onto the top of the squat rack, so that part sucked.
M/29/145

30/M/185

As rx'd: 10:46
Blood drawn 1 hr. proir to WOD. No excuse, just a note for next time.

9:47, exactly 1 min. slower than PR. Just glad to finish today, had nothing in the tank from a long weekend of work.

Round 1 - 2:53
Round 2 - 4:02
Round 3 - 4:29
Total - 11:25

Pull up bar was too low. I cheated when I got tired. Probably did 18 good pull ups and 18 jumping.

18:46 as rx'd

sub kettle for dumbell
ran on treadmill
9min19

15:04 as prescribed. I haven't been able to use my upper body in six weeks due to fluid in my elbow, though it seems that my cookie-eating abilities haven't suffered over that time.

13:52

I feel good with the time seeing as a was sick all weekend and am still coughing up flim and unable to breath completly out of my nose

as rx'd: 8:52
after a horrible night i'll take that

32/m/165

cfwu x2

subbed with 55lbs dumbell

16:17 done on treadmill

15 mins

15:56, took 40lbs dumbell instead of 55 lbs for the kettlebell swings. loved it

As Rx'd

11:20

32/M/175

m/44/175

No warm up
as rx'd
11:46

24 seconds faster.

35/m/70/178 15:36 subbed 500m run, 1 25lb plate in each hand, swung like hammers sub for kb, normal pullups.

rx'd
7:21

30yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round.
Dumbbell swing 25lbs x 5-5 40lbs x 5. Jog 400M.

As rx’d: 11:49 PR
55lb dumbbell swings done with a 30lb and 25lb dumbbell held together perpendicular.
Runs outside 29°F and snowing.
Foam roll after.
Compared to 080821: 12:56

23M/5'10"/168
35lb Kettlebell
9:14

22F/5'2"/120
28lb Dumbbell
10:03

M/270/6'3/28

As Rx'd

17:00 min

PU assisted by large bungee

13:30 total time

Only KB's I have are 25lb and 45lb so I subbed 45lb KB for 1 pood KB. The rest was as rx'ed. 12:49
Semper Fi

modified HELEN:

3 rounds:
50 box jumps
21 kb swings- 1.5 pood
12 pull ups

time- 7:45

13:49

make it reign

22:49

16:43

F/37/125
Helen with 35 pound plate sub for kb swings. runs outside- COLD! 11:32. Can't stop coughing now...

M/29/5'8"/160

as rx'd
11:29

1:11 faster than previous attempt.

Hi everyone! We just hosted Jeff Tucker's Gymnastics Certification at our gym this past weekend. It was an absolute blast! We had the pleasure of having a small group of only 15 people, and it allowed each of us to get personal instruction from Tucker on every single movement.

I told Tucker that he should consider renaming his certification. It was so much more than just gymnastics. The certification isn't designed to turn CrossFitters into Gymnasts, and the movements are SO FUNCTIONAL that it's an absolute shame that more people don't attend the certs. In my opinion, the gymnastics cert should be as common as the Level 1 certification or the barbell certification. Remember that gymnastics is one of the 3 elements of CrossFit. There is Metcon, Weightlifting and GYMNASTICS. Those are the three foundations of our beloved CrossFit. STOP IGNORING GYMNASTICS! This stuff is just as important!

This certification will help you learn better body awareness, teach you proper form for a lot of the gymnastics elements of CrossFit, and give you fun and creative ways to develop strength. We fully plan on implementing a lot of what we learned into our gym. This stuff is GREAT! And Tucker is wildly entertaining. We laughed and had fun the whole weekend.

It would be nice to see these skills pushed even farther...I'd like to one day see a Level 2 gymnastics certification.

1st Helen - 10:12

Used the treadmill at Globo Gym, but left it going during kb swings/pulls to avoid the "getting up to speed problem". Better time, but scary first steps on the run.

As rx'd

12:08

Great work out.

thank you to all the trainers at the level 1 certification at crossfit montclair this past weekend, your knowledge that was passed onto me will be passed onto others to keep the Crossfit family strong.

28/m/200

10:37

I did this as my Saturday Starting Strength metcon. On treadmill @ .5 incline, with a 55 lb DB.

10:23

Would be PR by a minute or so, but I'm not counting it since I ran on a treadmill and subbed pushups for pullups (sore from doing Mary yesterday).

strength day:
Front squat 3x3 205,220,230
Deadlift clean grip 3x3 305,320,330
Ghd situps 4 sets of 20 reps, 2 min break
Bwt 170
helen tommorow is weather is good, doing fran if too much snow..

Two PR today!

"Helen" as Rx'd 9:35 (PR by almost one minute)

Puking after "Helen." Not exactly sure how long it took me but I am pretty sure it a PR.

28/m/181

As rx'd
9:28(pr)

sub 55# db swing

round 1 - 3:11
round 2 - 4:22
round 3 - 5:11

total - 12:44

as rx'd 12m

9:47 - runs on treadmill

Oh boy-
tried this at home only to realize i.5 pood KB was at work, subbed the 2 pood instead. Didn't have exact 400M so did 2 min all out on road. Also used rings instead of a bar.
This made it a bit harder and took about 14mins with the changes

17:35 - not feeling well and the last round was over 8 minutes.

as rx'd 8:02

M/40/180

On a treadmill, all sets unbroken: 10:45

Almost a minute slower than my pr. The treadmill was very slow in getting up to speed, and I'm still catching up after a few weeks off with shingles. Another few workouts, and I'll be back to making new prs. I hope.

More better faster

28/m/169lb/6'2"
35lb (1 pood) dumbell swing
140lb pulldowns

16:36

First CF workout in about a year...

As rx'd: 24:38

ugh

m/41/168/6'

as rx'd:

11:52

21:02
did it at the Y
Ran 4 laps each time...and had to go down to do the kettles and pull ups

im 15 years old me and my dad just did Helen scaled: kettlebells: 1 pood!

im 15 years old me and my dad just did Helen scaled: kettlebells: 1 pood! time was 10:49 this was my first time doing Helen...

m/24/175/6'
12:42 as rx'd

As Rx'd 13:43

8:36

29/m/5'11"/200

Ran on a treadmill and used 55# DB

TIME 8:49 New PR

m/29/230

9:54

15/m/115/5'7"

first time doing Helen with my dad scaled kettlebells: 1 pood time was 10:39

M/23/205

8:55 plus 2 pood KB swings

9:57, as RXed.

Probably would have gone 9:25 or so, but I had to wait for a while on the pull-up bar for my last round.

M/31/5'4"/149
As Rx'd on treadmill
10:30
25 seconds better than last time.

Three rounds:
468 meter run
55# DB Swing
12 Pullups

11:08

Did this on a little 511 foot wooden track which was angled on the corners like a bike track. Taking the corners fast was fun. I find the DB Swings easier on the forearms than KBS but I hate the lack of swinginess they have in comparison to the real thing. Oh well, when you have to sub you have to sub. Wore my Vibram Fivefingers and man, you should have seen the looks I was getting. CrossFit workout in a globogym plus weird footwear!! I love it.

23-226
wod as rx'd
10:14 bout 30 seconds slower than last time

9:44PR. Used 1 pood as usual for swings. Everything was unbroken. Finally a sub-10 minute Helen.

8:44 with row subbed for runs. Way slower than my sub-8 goal but the grip was destroyed for the pull-ups so they were all badly broken when I usually go straight through.

Once again, it's tough when I fall short with a familiar WOD like Helen but as Mike (OPTbro) just said to me, I gotta fight my way out of the basement. Someone get me the flashlight.

M/27/185

Ar rx'd (with dumb bells)

14:30

Still coming back from ACL replacement, so not allowed to run yet, hopefully I get cleared tommorow. But I tried a little modified Version

2 Minutes high cadence on the bike
21 dumbbell Swings 45#
12 pullups (got through them in small sets, but got them done)

27 m/6'/230

16:30

I need to run outside.

I worked out at 10am today with Sarah's crew at The Shed and did Helen.

7:41 as RX'd(PR by 3 seconds)

My splits were;
2:20 1st RD
2:40 2nd RD
2:41 3rd RD

All I can say is that OPT was FLYING when he got a sub 7, really just in-human. Also, BIG props to Mountain(from Diablo Crossfit as well). He PR'd by over a minute and did RX'd weight(previous PR was 20kg, today he used 24kg). He got in the 8:30 range, which is a stout time for Helen.

10:36 w/ 1 pood kb. 1:11 better than last.

age 42
bwt 212#
time w/ 65# db swings: 14.30

8:47 w/ 35# dumbbell. think my runs were more than 400. PR is 7:29.

45/M/6'/180 STA 74

TIME: 11:06 WITH 2 POOD KB SWINGS

ALL SETS WERE UNBROCKEN!!

2 POOD KB OVERHEAD SWINGS. DEAD HAND PULL-UPS.
FELT STRONG ON THE RUNS TODAY!

LEGS

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

WU-60 burpees

17 min

23/M/173
-------------
Previous Helen (that was logged) was 11min 10 secs.

This time, as RX'd roughly 9min 30secs (PR)

37M/5'10"/167#

Warm-up: 3:03 row (765m); CFWU (minus pull-ups) 3x11.

As Rx: 11:22

Cool-down: hamstrings stretching; foam roll.

Off PR by 0:58. Runs on outside course. American-style KB swings. Strict pull-ups. 28F w/light snow and slick roads. But, it felt more like the pull-ups are what slowed me down.

m/29/5'9"/168#

First time performing "Helen." Think I went a little hard on the first round, payed for it a little at the end, but a good learning experience.

"Helen"

3 rounds of:

400m Run (200m of which was uphill, sucked!)
21x Kb OH Swing @ 53#
12x Pull-Ups

As Rx'd - 9:44

As rx'd: 12:57 (pr)

Bought some spikes today for running on ice. They work excellent! They were a little heavier and had more rubber than the other brand I looked at, but, apparently hang onto the shoe better. Since we are sprinting around corners a lot, I liked the trade-off.

They are made by DueNorth Products:

http://www.duenorthproducts.com/products_details.php?cat=89&prod=7

Bring on the Winter running Coach!

m/39/5'4"/11

Used 50# db for swings.

11:19 (PR by 27 seconds)

Notes for next time: I am walking the transitions between the run start and the db swing/pullup site. That's 12-15 secs five times during the workout. Swings were unbroken in all rounds but I broke the pullups 9/3 in rounds 2 and 3. Also, took a few seconds rest between exercises. These are all places to shave time in the future.

44/M/5'9"/165

subbed 55DB swing

TOTAL: 12:21

2:45
4:26
5:10

Gotta learn to pace myself better!

45/76"/191

CFWUx3x15 (2x5 on pullups)

subbed 150 rope skips for the 400's
did 16Kg on KB swings

2:32/3:13/3:19
total: 9:05

M/19/150lbs/5'8"

Ran on treadmill at 2% incline with 55lb dumbbell swing
12:53

Chresten: 11:53

Christian with 35lb dbell: 12:30

Shane with 35lbs dbell: 12:38

Juan with 35lbs first round, 30 2nd and 3rd round: 20:20

as rx'd time: 13:48 (first WOD w/ all set unbroken)

Time: 8:11 (PR)

M/22/180/5'10

Yeah, had to do it at the gym, and on the darn treadmill which messed with my time, had to walk back and forth from treadmill to dumbbell/pull-up station. Last round was a killer.

Time was 13:19.

14:35

As rx'd: 12:32 with DB's and outside run
m/33/6'/229

Back squat
205 x 5
225 x 5
235 x 5
260 x 5 (PR)
275 x 5 (PR)

5 rounds
400 M
10 HSPU
25 Pull ups

23:44

used treadmill, 55lb dumbell

13:57

Time 7:45 ..... :45sec PR
as rx'd, at the local park. used an oversized pull-up crossbar (2.5") and ran around the baseball fields.
3...2...1...GO!

Scott: 5'11"/175/25/M

11:37

Alexi: 5'8"/165/24/M

13:20 (I hate any sort of running)

m/28/175

16:10

14:34
No KB so used a 45# plate.
Runs at 8.5 mph
sets 2&3 used 60 # assist on the pullups

m/43/185
as Rx'd
8:39

I am just doing a double arm 26lb kettle bell swing. Is that correct? what the "1 1/2 pood"? Thanks fellow crossfitters.

Great workout, I'm a crossfit newbie, working out of my garage, with a pullup bar on the kids swingset.

3 sets, used a 25 pd kettle, did the pull-ups assisted with a strap

time 17:01

10:31 as rx'd with 16kg ketel bell
F/27/128

m/29/63kg/166cm

The heaviest Kettlebell I have is 1 pood so I did 30 swings to make up for the lack of weight. I also subbed the 400m runs with 1:30 worth of 24inch box jumps due to terrible weather.

Time = 10:24

F/5'8"/23/135

10:08

m/29/5'8/157

First shot at Helen; she's mean but fun!

12:47

As Rx'd: 8:11

Obs: save time by learning butterfly pullup (18-25 seconds?), run faster!

Goal: 7:30

29/f/115

9:01 (ugh so close yet so far)

35# db

M/42/212

As RX'd 14:34

13:37 (PR by 2:58)

Jodi (F/30/107)

Bench Press
45x5 (paused)
85x1 (paused)
105x1 (paused)
125x1 (touch and go)
135x1 (touch and go) - PR!

HSPUx12 - 3/4 inch mat
HSPUx4 - to floor
HSPUx12 - 3/4 inch mat
HSPUx4 - to floor
HSPUx11 - 3/4 inch mat
HSPUx4 - to floor

I have to say, it felt pretty cool to bench with the big plates. And not bad on the HSPUs either. ;)

No Helen, not even a modified version, for me tonight...taking it easy in preparation for this weekend.

Only 45 lb. kettlebell. Still stayed with 21 reps.

12:54

Might have ran a little more than 400m as I didn't have a track and didn't want to mess with a treadmill. Just ran a route based on my 400m average (1:30)...

Aloha,

Jordan

10:50 (approx :30 commute to/from run. approx 2:30 commute time overall. sucks... time could've been better had conditions allowed.)

M/23/6'1"/227

First time doing Helen. Did 55# dumbell swings and pullups on 2 inch diameter bar to work grip. Sore callouses from last week and grip were the biggest hindrances, had to break last two pullups sets into 6 sets of 2.

13:30

Much better than I anticipated. I've only been doing crossfit for 3 weeks...have lost 10 pounds and seen tremendous performance gains!

Engine-2 Captain = 10:01, Driver = 9:57, Firefighter = 11:06. Helen is one of our favorites because it is always a shoot-out.

38m/6/187

wod as rx'd since 5/22/08

7:15 pr (last Helen was 7:48)

400s done on a treadmill.

Time: 9:43

400's on a treadmill
45# dumbell for kb swings
14:20

first workout in a while, feels good to be back in the swing of things

"Helen"
120 extra M per round on the runs
35# bumper plate subbed for KB

14:01

I just can't get this damn time down. This workout hits me hard every time. I always feel like I'm going as hard as I can but the only way I can make up time is to go faster on the runs.

When I finished I did an extra 400 with a guy who wasn't finished yet. Jacinto did it for me million times... I'm paying it forward. I can use the extra running practice anyway ;)

Brendan did it in half the time I did. I'm going to have to start training harder and zoneing harder so I can at least not get beat by him SO badly.

Damn HELLen.

13:10

With 62lb kb. Avg HR 183, peak 192, rec 39. On a beat up dirt track with garbage burning at three points around the track in San Quintin, Baja California.

M/28/5'10"/165

As Rx'd (w/ dumbell swings)

8:36 (PR)

M/40/176

Ran on a treadmill and used a 55-pound dumbbell. Had to go about 70 feet from treadmill to swing and pullup area, so I'm thinking that added at least 30-45 seconds to my time.

When this came up in August, I used a 50-pound dumbbell. It's amazing how much that extra 5 pounds today made a difference.

Total time today: 16:19.

08.11.17
Helen
11:08
Treadmill 400's @ 2% grade
m/54/69/172

not rx'd subbed jumping pull ups

11:47 pr

m/24/6'1/235(fat ass)

did jumping pullups and 1 pood kb swings

15:25

M/22/6'2.5"/205

Used 50 lb assistance on the pullups and 55 lb dumbbell.

7:48+10:02+7:59=25:47.

The worst part was running in the cold. My throat is still burning. Anyway, secured a PR tonight.

8:19 w/ 1 pood kettlebell

M/22/165

AS RXD

8:52

10:05
Sub row. Still injured.

M/34/5'10"/199lbs.

As Rx'D 10:59 (running clock)
It takes me anywhere from 20-30 seconds a trip to get inside/outside from my P.D. Even at 20 seconds, this adds 1:40 to the actual work time.

24m/182/5'9"

12:15
treadmill @8mph

had to run on treadmills during busy time of day, and tried a couple treadmills that didn't work so more time that was wasted. Felt good, could have run faster. broke up last set of dumbbell swings and pullups.

M/25/6'1/175

WOD: as rx'd

Approx. 12.30

Use of treadmill definitely slowed me down; however, today's performance was arguably my best Crossfit performance to date. KBS were the limiting factor, but I was able to power through for the most part. Next time this WOD rolls around, I'd like to complete as KBS and PU unbroken.

m/43yo/6'5"/225lbs

14:22

as Rxed 16:30
really good fit for me today

9:51

a little off PR pace, cold here and not enough food today. Runs 2,3 were pretty slow.

m/29/6'2/265

16:40
Subbed dips for PU's b/c no place to do them at my parent's house. At Granny and Pa's house for oldest grandson's birthday.

32/177/m

as rx'd: 9:38PR

previous PR: 9:50

M/33/170
Row X 400 meters
Swings (24kg) X 21
Pull-ups X 12
3 Rounds
Time = 9:44

13:38 PR!
but only 1pood KB, it's the biggest I have access to
last time: 15:30

16:40

41/m/160
used a 60# KB
12:19

9:53 RX

35/m/187/73
10:25

as RX'd - 17:51

f/20/135

13:40

about 13:30

F/142/32

As rx'd 19:34

8:55 (PR by 0:08)

55# DB swings, runs done on treadmill @ 1% incline

Subbed Elevated Pushups x30 for DB swings. didn't have the equipment plus i need the pushup improvement anyway.

9:36:11

I love it when you can feel every muscle in your body burning during a workout like this.

Used a 50# vest for DB swing.

13:05

14:45

F/22/5'6"/140

WOD as Rx'd
14:15

All I have to say about that is...MAYBE NEXT TIME!

19/M/5'9"/185

9:05 as RX'ed

First time doing Helen. I think its one of my favorite so far. I had to wait on someone to finish doing hanging leg raises, so i might have been able to finish this a few seconds faster. but it almost killed me anyway.

14:45

F/22/5'6"/140

WOD as Rx'd
14:15

All I have to say about that is...MAYBE NEXT TIME!

KMAC and Ash

400m done on a treadmill
25-35 lb dumbbells for Kettlebells
Assisted pull-ups

Done for a time of 14:30. We sure did get a lot of stares in the gym where we were working out! But, we also were sweating a whole lot more than everyone else in there in a lot less time!

14:45

11.41 as rxed
exact same time as last
(11.06 still pr)

Special thanks to all the level 1 coaches in Montclair, NJ! The cert was amazing. I learned so much and had such a blast the entire time! The WOD's were a killer...
Rhabdo, that blue water bottle is mine.
Thanks again trainers and hosts!

whoops, did 15 pullups instead. my bad!

17:12 minutes

14:45

9:53 (PR)

My first two rounds took 5:17, then I died!

M/47/5'9"/170

First time as Rx'd

12:33

I have a whole new respect for OPTs sub-7 Helen!

M/47/5'9"/170

First time as Rx'd

12:33

I have a whole new respect for OPTs sub-7 Helen!

as Rx'd 9:00, lost time due to treadmill difficulties.

26 m 5'7 160
15:28
2nd week of WOD's

26 yo m 5'10" 170

First time on Helen, 14:01. Still a bit lightheaded.

First time posting...

M/33/70"/158

10:36 as rx'd
PR since this is the first time I used the 1 1/2 pood KB.

Mark: as rx'd - 12:51 (no breaks, slow run)
Theresa: smallest band for kipping pulls, 1 pood KB - 15:40

12:43

1% on tm

23:45
previous 23:02

M/39/150

M/22/6'1/185

as Rx'd

9:38

Runs were an estimate, probably about 425m or so (three laps in the hallway of PER rec building).
All swings and pull-ups unbroken. Happy about that.

11:02

Definitely could have broke 10:00 on this one, however, runs were done in total darkness so I ran slower to avoid turning an ankle or something as I went off the path several times on first run.

Also added about an additional 100 yards on my first run since I couldn't see my turn around marker and over shot it.

Still a new PR but a little dissapointed because I could have really shattered the old one by about a minute and a half.

1323
45 db
Aaron aided

go chief

10:50

as rx'd 9:50

M/24/6'2/175/type 1 diabetic/asthmatic

Long time since I've done this one...huge improvement: 12:03

29m/156/70"
subbed max effort on spin bike for 400m time due to tendonitis.
6:55
colin
as rx'd
6:20

5'10"/175lbs/26yo/m
Treadmill .25miles
55# Dumbbell swings 21x
Pullups 12x

11:23
Fun WOD!

10:15 (PR) as rx'd, runs on treadmill.

I think I would have been under 10min if I had remembered to keep the treadmill going between sets.

as rx'd (treadmill)

17:50

I suck at pullups!!

M/43/6'0"/175lbs
rowing 400m
1:25.4
1:27.0
1:27.8
55# dumbbell swing 3x21
Pull ups 3x12

13:20

A lot of wasted time going around basement to swing area and pull up area. 3:45 for 1st round. 8:15 at end of 2nd round. 2nd round slowed everything down.

As rx'd (400m may have been longer)
10:12
400ms 1:53/2:09/2:19
1 1/2 pood kb and 12 kipped pullups 1:17/1:18/1:15

male/40/6'0"/192

14:13

as rx'd except for 35lb kb.

11:33 at home in garage with 55# dumbell and ring pull-ups, just not sure of accurate distance of 400 m runs.

9:22 (PR)

3*(400m_tread_mill+30lb_dumb-bell*21+12pullups*12)
20minutes

"Rowing Helen"

3 rounds of:
Row 500m
21 Db/Kb swings
12 pull-ups

Scaled to 35# Db (tried 55#, but it made my injured hamstrings uncomfortable).
Jumping pull-ups subbed for pull-ups.

Time = 16:46. Included time for going up/down stairs between rower and pull-up bar/dumbbells. Also had to wait approx. 1 minute when pull-up bar was in use - - stop watch not paused).

M/57.9/5'10"/205

9:26 with 20lb vest
55lb DB

30/m/195

9:42 as rx'd. on treadmill, though.

40/m/216

rx'ed 15:05

no pausing--up and down stairs etc..

F/23/145

Sub'd 25# KB & 50# assist

19:30, pr by 1:30

Last time done with neg's and <400m around the block.. HUGE improvement :) Feel like I kinda broke thru a wall tonight, it felt amazing. I was lying on the ground for a good 4-5 minutes afterwards, which is something I want to feel like doing after EVERY workout. Lots of fun!

Used 50 lb dumbbell instead. 15:36
Had to wait on people doing isolated curls and tricep extensions. It's kind of funny watching people wasting time doing those now.

R: m/5'10/160/27
16:10 as required/kipping
L: f/5'3/118/26
15:00 1pood/jumping pullups
Running up and downstairs b/tw lifting and running in the gym

8:39 as Rx with 55lb DB instead of KB

A little disappointing, since my PR in May was 8:10 and I wasn't eating good Zone then. Figured today would have been an improvement.

36/m/173

18:35
assisted pulls

19/M/164/5'8

Did a modified Helen..

3 Rounds of:
Row 500m
21 KB swings(55lb DB)
12 Ring Pull-ups

15:40

Definately a hard one, but I still love it!!

16:50
45#

60 pound kettlebell, did 20 reps

11:15

at home w/kettlebell as rx'ed
8:56

m/20/160/5'9"

Helen with 55# db

13:57

Pr by more than 2 minutes. Pull-ups still suffering from the 150 i did from subbing for MU's a few WOD's ago!

18:17 (PR)

26/m/185/5'11"

14:23

First time with Helen, been doing Crossfit for about a month. Used 50 lb DB because for some reason the Y were missing the 55 lb ones

CFWU 5x3

19:18 as rx'd

11:36 (PR by 3:00 and some change) Smoked it. Love this workout. Forearms were blasted afterward. Did some hang snatch practice afterward.

Scaled to 45# kettlebell.
Switched to chinup grip for last 3 pullups of final set.

13:15

Three rounds for time:
Run 400 meters (treadmill, 2% grade)
45 pound dumbbell swings
12 Pull-ups
15:57

accidentally went pull-ups then KB swings in round 1.

M/19/5'11"/160

Treadmill at 2%

13:37

20/m/6'2"/195 lbs

As Rx'd:
10:17 (28 second PR)

Need to start eating healthier..

Nick,
As Rx'd with 20# weight vest.
10:05

Rebecca,
As Rx'd with 20kg kettlebell.
11:40

23/M/5'9/155

As Rx'd, 10:20

25/m/190lbs

Total Time: 11:40

Used a treadmill for the run and that increased my time because of transitioning. I hope to do this outside next time.

15:46

f/27/4'11"/105
first time with Helen..after a 2 day Agatsu kettlebell cert...used 16kg/36lb swings

12:51

14:00

sub 45# DB swings

25/m/5'11"/175
As rx'd
12:31(PR)

As rx'd:

9:26

A little off my PR but it still hurt like an mf-er.

3 rounds:

200 skip rope instead of 400m run (approx 1:20).

DB swings: 1st round one 55 lb db; 2nd & 3rd round two 25 lb dbs simultaneous.

12 jump pull ups

Time: 17:25:49

Helen:

9:45 (PR)
12:30 (Previous PR last time)

I was pretty happy with a sub 10 minute time. This one destroyed me. By the end I was shaking and chasing pukie.

"Helen"
Three rounds for time:
Run 400 meters
55 pound X 21 dumbbell swing)
12 Pull-ups
14:51

M/42/195

12:10 as rx'd.
400s on treadmill.

20/M/172

As rx'd:

8:28 (PR)

(last time - 10:21)

I messed up on the pull-ups. I need to get my BFK down for next time.

M/25/170/5'7"
as Rx'd
15:49

M/25/155/5'10"
as Rx'd
14:28

Just thought I would let you all know that I built an awesome pull up bar today in my back yard. I used 2 4x4x8' posts put them 18" in the ground with quick crete and then ran a 1"x 5' galvanized pipe between them. I tell you it is the sturdiest thing and is in a position where everyone in my neighborhood can watch me and my crew do pullups.

As Rx'd with Dumbbell(55) & Treadmill

15:59

Ed M/36/200
as rxd 9:45 about a minute off my pr.

Jen F/32/147
1 pood KB, pullups 11:17

Lilo F/33/136
1 pood Kb, Jumping pullups 11:59

Steph F/26/138
1 pood Kb, Jumping pullups 11:31

Mei F/34/108
27# kb, jumping pullups 11:01

I started with the Back Squats from the other day.
My max set was 315lbs x 5

Helen
7:22 as RX'd
even had to stop for about 15 seconds on the KB swings last set, pukie tried to make an appearance and I was in a YMCA, would have been frowned upon im sure. Either way I'm still very happy with that time.

m / 170

44lb Kbs

16:31

M/27/165

25:16 - waiting for a treadmill TWICE killed my time!

8:23
Didn't do runs because I had no one to watch the kiddo.
26 lb kb
jumping pu's

14:22 w/ 45# KB swings and negative PUs. It's my first time back after a long break, so I went a little easy on myself.

BTW, nice time, Mack.

I think I coughed up my bong on this one. Thanks Coach

M/29/190/6'

CFWU x 3 (-PU)

WOD- sub'd 55lb DB for KB
12.15
PR, but it didn't feel that great. Maybe that's why it was a PR.

m35/166/5'8"

Helen subbed 400 meter runs with 20 burpees, 21-1 1/2pood kbs then 12 pull ups 13:58

400 m row
19:01

M/24/5'10"/145

11:33 PR

080906: 13:07 (2nd Helen)
080729: 15:07 (1st Helen)

10:18 looks to be the goal for next Helen

M/24/5'08"/180

As rx'd

13:13

Finished with a 30 min bike ride for good measure.

Well.. we're back. We rode bicycles across the States this summer. Got back on Oct.1. It was quite a trip. There's a lot of new names on the comments, and still a few I recognize, howdy all, it's good to be back. BTW, Coach is right, grinding away at the pedals does not make one fit. We lost considerable Crossfitness, but are coming back now.

Helen
57/M/195 14:54 KBS@35lbs

48/F/125 16:41 KBS@25lbs

AS rx'd

10:59

m/25/5'11"/165

500m row, otherwise as Rx'd
12:50

As RXed. Used treadmill, 8.5-9.0 mph pace

9:20 something. Pushed the wrong button on my stop watch. That was fun.

38m 185
10:15 at the park. better than last time but not my best.

49/m/142
treadmill @ 10mph
50# dumbell
8:38

22/M/181cm/73kg

helen in 8.07

thats a pb

Ty - 11:24 as Rx'd

Wifey - 16:40 (blue pull-up band and 30# kb)

M 37 5'10" 154#

As RXed (run - 425m)

2008-11-17: 16:01.70
2008-08-21: 15:30.51 PR
2008-07-29: 17:46.59

TSCHANZY m/46/5'9"/166

AS RXED ON TREADMILL 1 SET PU BROWKEN

11:39

22.m.135.65"

as rx'd
14:13(PR)

Last Time:
16:27

Three rounds for time:
row 500 meters
35 lb db swing
12 Pull-ups

~13:10

Did this one at the uni gym...

11:23

But I'm figuring since I had to run upstairs to do the run, and then go back down for db swings and pull-ups, and ppl don't understand that when you have your towel over a dumbbell with a water bottle and phone it means you are still using it...my real time would probably be in the 9s...

10:10 as rx'd. Need to get faster run times for rounds 2 and 3.

Fun workout - all kipping-jump pullups.
25kg dumbbell
25min

used 25kg dumbbell

11:14

treadmill 12:20

Helen

Time 12.28 (previous time 15.26)

1 pood and band for pull ups

Enjoyed this one. Felt sick at the end.

Good Fun

"Helen"

1st time: 21:00
2nd time: 17:35

Today: 14:39 (PR by 2:54)

30/M/77kg

500m Run
36kg KB Swing

11:18

sub 55lb db swings
9:15
23/m/173

Rxd:

15:15 (slower than PR by about 25 sec)

Busy day @ gym/ running done on treadmill

WOD Helen;
as rx'd, 8.14
slower time but felt strong all the way through, no breaks,losing time running up and down stairs to do pull ups ! three bodies lying on floor after wod,chalk everywhere,staff think we're nutters !

Helen

Time: 8:16 (PB)

* Butterfly Pull Ups were atrocious for 1st and 3rd round, great and real quick for 2nd round.
* Back bothered me again. Time to get it seeen to.

as rx'd

13:41

As rx'd, with the dumbbell swing. Just over 2 minutes faster than the last time, could have gone faster but my arms were battered from the last few days.

15:55

M/47/6'/185

135 w/u
185
215
225
245
225

6,150#

M/47/6'/185

"Helen"

10:07

Late Post....
M/22/5'4"/153
As Rx'd 9:10....

14:13
16kg kb
ran around the dfac
weak chinups

way faster than running it uphill on my street at home. more fun there with my kids though.

11:45

m/37/185

Did the work out late in the evening. Substituted running with 400m rowing.

17:30

A-Team
1-14:35
2-15:00

Substituted some jumping pull-ups in the last set...smoked for such a short workout

As rx'd 10:20 still about 10 seconds off of PR

m/30/260

400m run
50# db swing
12 ring pullups

12:49...

8:35

8:53

Pr by 15 seconds

PACK
W/35LB. KB
19:31

14:25

July 30: "bw 249(!!!), first day back from London trip. 13:45 with kipping "pullups". In reality the top of my head was probably level with the bar, so no where near legit height yet."

Yesterday did it in 15:31 with 100% legit kipping pullups, at least nose to bar, broken into sets of 3-4. round times: 4:22, 5:10, 5:57. Slowly improving I believe, even if the times are worse.

as rx'd 11:09 10 seconds slower than last time.

34/M/190/6'

Rx'd

9:59 pr by 23 sec

"Helen" as RX'd

9:37

11:30

M/36/5'7"/180

as rx'd 10:59

M/27/209

as rx'd

~12 minutes

Forgot to start the watch so I'm guessing.

M/32/170
Rx'd : 9m10s (PR)

as Rx'd: 13:28.

Did an extra round since I felt good too in 19:18

with 55 lb DB sub, and having to go up and down a flight of stairs between the treadmill and the other two...10:29... slower than last time by 24 seconds...

Wow! First attempt at CF. Crazy stuff.

I did 2/3rd of Helen, simply nothing left for 3rd round, but kept good form, subbed DB swings, otherwise as Rxd:

20:27

Honestly, there are some doggone superhumans on here. How the heck does someone go sub 8? A 60sec 400 is really flying, but let's assume that anyway. There's 3 minutes, then kb and pu, let's say 10 sec btw switching exercises, that's 8 switches, 80 seconds. That leaves 3:40 to do 4 sets, or 55 seconds per set. Pretty fast. Or making the 400s 75 sec, brings each set to just under 44 sec. Wow! I've got work to do...

What the mind can conceive and believe, one can achieve...have to get my head around the conceiving and believing part.

M/40/160

15:00 as rx'd

m/31/185/6'2"

8:52 ad rx'd

As RX'd with 55 dumbbell. First time with 55lbs. My loop was about 30 meters short, will adjust next time.
12:29

First time with Helen. She was kind of hot.

13:30 used 45lb db as it was my first and form was more of a concern.

subbed 100 double unders for the 400m, 55# DB for KB

10:23

could have been faster if had been more focused.

scaled to 1 pood KBS
9:18

M/27/6'2"/165

19:05 (65,66,78 for the 400's)

As RX'D:
9:04 PR by almost 2 minutes!

Gotta love the affiliate for the runs...
Thanks Crossfit Delaware Valley!

As RX'd (55# db) but about 40m short on 400.

Wes:
8:28 (PR by 7:48)

Tom:
13:00

CO:
15:34

8:59 as Rx'd - missed PR by 1 second. Went out way to fast on first run and was pretty gassed from the beginning. All KB unbroken but second two rounds I had to drop off to breathe. Next time I hope to be around 8:30 or so...

age 52/BW 245# "HELEN" on a boat, subbed 500 meter row swings @ 45# 20:21.

done yesterday

26/f/5'2/130#

breakfast: run 40 minutes = 5.35 miles

cfwu, warm-up db swings,

WOD: "Helen" as rx'd
3 rounds for time of
400m run
55# db swings, 21 reps
pull-ups, 12 reps

time = 11:31

wow. first time using the 1.5 pood weight for this. gassed pretty bad n couldn't get any of the swing sets unbroken. on top of that had bad luck and had to wait for the damn pull-up station in all 3 rounds.

post: work on pull-ups, burpees, attmepted to finally stick the bar muscle-up (failed, but i wuz soo close)

later at nite headed to local affiliate Valley CrossFit and after warming up with jumprope, o wut a lovely surprise we all got:

"Fight Gone Bad!" (slightly modified)

Wall-ball, 12# ball, 10 ft target
Sumo deadlift high-pull, 55# kb
Box Jump, 20" box
Push-press, 55# bb
Slam-Ball, 20# ball

total: 397
note: next time hafta use the 16# ball. it's gonna kill the score, but with no 14# ball at VCF, it's the next step up.

M/31/142

Used 45Lb dumbbell:

8:54

Will move up to 55lb db next time.

Did FGB last night in my Monday nite CrossFit class at the Y.

Subbed Double-unders (failed attempts count since most of us still suck at D/U's) for Rowing.

16# Wallballs (Did 20# in Round 1 and subbed 16 in Rd. 2)
55# SDHP
20" Box Jump (stepping)
55# Push Press
Double Unders

Score: 191
16 points down from last week's score, but most of the lost points came from heavier wallballs, and (lack of skill at) double-unders. The weighted numbers and boxes were close to the same.

m/30/6/205/

Did this one at home on the treadmill. Jogged half mile first. Subbed 50lb bag of softener salt for kb swings. Awkwardness of this probably made up for the missing 5 pounds.

16:57

56/M/200
Sub 7 flights of stairs for 400 M due to temp outside.
12:34

17:50
Did this at the gym. Ran on the treadmill and back and forth for pullups and kb swings.

subbed bike for 2 min each round
kb swings and dead hang pull ups as rxd

12 min

m/31/6'/265
as rx'd:
15:38
first time attempting helen...couldn't do 1 kip 2 months ago, did all rx'd

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

11:27
--------------------------------------------
Compare to 0808261

10:56

m/24/190

As rx'd

12:01 - PR by nearly 12min!!!

I think I was drunk or something when I did it the first time!! Weird!

11:23. PR is 9:08

18:16

11:39

1st Helen
Treadmill .25 mile runs, supported pullups, 55lb dumbell swings
11:40

M/39/74"/225 Oakland

18:53 with 45lb KB

M/18/135
as rx'd, 10:18

woops, forgot to mention that I used a 55# dumbbell for the KB swings

Did the wod 22:00 assisted pull-ups and 35 lbs dumb bell for the kettle bell. 2 minutes slower than the last time, not working hard enough.

13m30s

m/25/6'6"/240 as rx'd 10:15 ran into pukie today, that was neat!!!!

crossfit wv

33/M/201

9:18 as rx'd

As rx'd 8:00
did last night after a 14 hour warehouse shift
almost 30 seconds slower than last time. no bueno

modified: 40 lbs dumbell swings

15:30

18/11/08
As rx'd (with 25kg/55lb DB)
R1 1:20-0:58-0:27
R2 1:56-0:58-0:30
R3 1:45-1:00-0:24
Total 9:21

Sub'd 70lb KB; Time=15:14

2 hour Krav Maga class

2 hour krav maga class

10:54 as rx'd

47 5'10 195

cfwu minus pull ups x 3

as rx'd w/ treadmill 2 1% incline and 6:40 mile pace 55lb DB

9:45 PR

2 hour krav maga class

12 minutes w/ 35# KB & treadmill

M/23/5'8"/155 lbs

Did 3 rounds of the following:

400m run
15 dumbell swings (25 lbs)
9 deadhang pullups

Time: 10:47

33/M/180

13.26 as RX'd

bleh fun one

183lb

15:50 used 50lb dumbell

As Rxd

13:22

M 36 bw 161

Done at crossfit. run outside. as rx. 11:03. Pullups were broken into sets of 6. KB were two or three sets each round.

38/m/5'11/163

1:45 on elliptical machine
30# db swings
11:02

M/48yrs/5'8"/157lbs

as rx'd 13:09

M/55/6'1"/225lbs.
15# DB swings
150# assist pullups
Time-22:00 min

12:38
new pr by 2 1/2 min

About 25 minutes.

10:32 as req'd
2 sets of stairs each round.

33/m/210/6'5"

14:21

Kind of slow for me, just felt tired.

11:35 this time
August-15:32

11:48
(treadmill)

As Rx'd in 8:14 (PR)

9:13

m/37/76/200

14:20 treadmill, 50# swings

m/190/28/6'3"

11:51
9:45 last time. I SERIOUSLY underestimated the distance last time. Measured with iPhone this time.

M/27/6'/230
As Rx'd 10:54 (pr)

12:12 runs of any length are getting harder for me????? just can't seem to beat a 2 min qtr mile for more than 1 run for the life of me. gonna try to get down to 195# and see if that helps. waist went from 32 to 33 in last 2 yrs-gonna blame it on that and asthma.

m/170/59/5'10"

15:32
Run on treadmill, then walk to free weight room
Swing at 18, 20, 25#
Pull-up weight assisted

M/31/230/68"

As rx'd 11:38 (pr by 1:53)

M/16/6'.5"/212lbs

As Rx'd

11:15

@ CF Snohomish, as rx'd, first time completing the entire WOD unbroken,

9:13, PR by about :47 sec., Thanx Jeff.

Jim 49/M/160 12:42
Mark 28/M/230 14:02

M/5'6/150lb/31

sub 35lb dumbell swings
14:05pr

9:35 as Rx'd, slower than pr by a little over a minute (8:33). I think pacing myself too much on the runs and 6300 ft elevation did me in this time.

Rx'd - 11:12

Compare to:
080821 - 11:27
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)

First time keeping time for Helen
It is 20 degrees outside so took about :15 to transition into warmer clothes to run, multiply by 5 and that is 1:15 though the rest helped.
Subbed 42.5 lb dumbell swings

11:44

3 rounds for time
Run 400 m
21 dumbbell/kettlebell swings, 35#
12 pull ups with 10 assist =50 lbs

13:03 minutes

as RX'd 9:04

23m/6'3/205 USMC!

M/48/153/1-1-06

As Rx'd

12:40 PR by 1:20

33yom@195lbs
8:43 on a treadmill

30-m-175

838 as rxd

then 1-1-1-1-1-1-1-1 full squat clean to catch up from 3 weeks missed.

up to 195

m/25/5'8"/150

11:28 as Rx'd, treadmill run. New PR!

warm up & stretch, 400m jog

Did "helen" at the hotel...

3X

400 m run on treadmill 1%
21 reps...45 lbs(heaviest they had)dumbell swing
12 inverted pullups(holding bars of treadmill)
Time: 9:55 mins

Abs and work on dumbell thrusters.

first time with Helen

12:10

had to sub kettlebell with 55lbs DB

30m/5'11/200

Anthony (M/30/168)

Time: 8:08 (PR)

Sprinting in below freezing temperature sucks balls. Took me a long time to recover from this, but I'm finally where I "should" be on a workout like this. I'll take it.

12:53

55 lb dumbell

10:18

19:54

40# dumbell

14:28

don't have 55 lbs anything so i made one...
45 lbs plate with two 5 lbs ankle weights strapped on= 55 lbs.

24/m/200

as rx'd, ran on treadmill - 11:37

As rx'd

10:30

As rx'd (with 55lb dumbbell)

16:42

wt.167 32 m

PR 9:45

22.5kg dumbell
18 min

11:28

New PR.

One day late. Puppy scale

3 rounds:
400m run
15 x 20 lb dumbell swing
9 pullups (band assist)

14:15...feeling better. Still a LONG way to go.

BW 172

As Rx'd 6:51(pr)

Done at Station 5, all reps unbroken

15:17 with 16k kb

10.04 (pr)as rx'd on treadmill was 14.40 last time

John- 19.04

M/39/5'6"/193

17:35

That's slow for a lot of you... but I beat my own time from last August of ~25:00.

I'm happy!

as rx'd 11:01
ring pull-ups

As rx'd 12.01 Previous time 11.50.

as rx'd

8:15

30M/5'6"/163#

As Rx'd: 10:03

Bummed I didn't go sub 10. Next time.

29 yom 225#
Helen
subbed ring pull ups
otherwise as rx'd
12:01 (PR)
although it was a PR, I'm still pissed
I could have gotten sub 12 min

m/23/177/5'8"

As Rx'd

11:05, first time w/Helen

M/23/151 GregAwu

Subbed 50 Double-unders for 400m run
Subbed 55# DB for KB-swings
else as rx'd: 9:22

Should have done more DUs I guess. Ripped my hand again...

Did an extra round cause we were feeling a little froggy.
Bree: 4 Rounds 2/3 mile bike, 21 30lb DB swings, 12 PU (half jumping) 21:20

Ben: 4 rounds
As Rx'ed w/55DB
16:48

33m/5'10"/195#

11:20

17 min

26.m.6'4''.225lbs

Shoulder still out of commission. Subbed 20 push-ups for 12 pull-ups each round.

as modified, 8:25.

Ran 2 miles before and after.

Fifteen years old, and 10:56 as rx'd

M/46/145
10 minutes on the bike, CFWU3 (pullups at 5), 800 jog for WU, 10 KBS for WU
As Rx'd
10:58

21m/5'11"/182#

13:50 as rx'd.

Set treadmill to 10.9mph for first two and 10mph for last. Kipped on the last 5 pull ups.

M/35/190/6'1"
As Rx'd
9:00 PR

m/41/208

11:34

pullups 1 rep at a time
25kg db for swings

m/37/177

14:34 (PR)

On treadmill, 1 degree incline, 9.5mph, 55lb dumbell swings. I am on the backside of a bad cold that put me out for 2 cycles. Lungs not all there yet.

34/M/165

As Rx'd

10:12

As Rx'd
11:28

10:57

Lost some time dealing with treadmill...

35LB. KB
19:31

m/41/183

12:14 w/55# db

AS RX'D 12:16 after making up 4 sets of 5 squats 225, 255, 285, 305.

now i hurt...

145lbs/31yoa

As Rx'd (on treadmill, though)

9:25 - PR by 7 seconds

15 minutes - 2 laps around westridge for 400m.

Oops - I posted my time of 10:03 up above, but I realized that I didn't do the wod as Rx'd.

I did 15 pull ups per round instead of 12. I was wondering why I was so far off my PR of 9:26. Oh well - a little extra work never hurts.

9:35

focus on better form for the swings.

11:29 as RX'd

Last time was 14:30 with a 40# KB

Charity-
53# KBS, chest to bar PLU's
10:55

subbed 500m row for 400m run

Nov 18th July 29th
Rnd Time HR Rnd Time HR
1 3:53 151 1 4:46 153
2 4:49 157 2 6:27 145
3 5:11 159 3 6:15 156
T 13:53 170m T 17:27 170m

M/30/5'9"/165

As rx'd

12:27

m/47/175

11:01

Done 11/17.

9:49

40 secs off pr, but not bad after 4 month hiatus.

CFWUx3

15:08

11:20

12:29

CF warm up (3)

I'm still in Mexico, so I ran on a sandy road, used a 6 gallon water jug (~50 lbs), and did the pullups on a 6" diameter cross-member of the palapa - hard to grip. but it's 80F at night - love it!

this is my second cycle back on crossfit after a 7 month break due to work feels great.
as rx'd 9;12

m21/160/5'9

KS and CHK forgot to time. made some changes b/c did lots of running yesterday. But CHK was pretty fast KS was in pain b/c of the rowing and burpees
3 rounds
row 3 min
kettle ball x 21
12 pull ups
12 burpees

As R'xd 7:58 new PR

Andrew (GSX Crossfit Fort Worth TX)

as Rx'd 11:00.53

M 30 6'2" 181 lbs (I've lost another 5...:( )

as Rx'd 9:30

okay, I eat 23 blocks a day.. and I triple and quadruple my fat. I'm still losing weight.. I'm roughly 6-8% body fat.

I want to stop losing and gain...

what do I do?

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 10:32
PB by 0:28, pretty good as I have a cold and a bad cough.

Better late than never:

18:41 w/white band on pullups, 1 pood Kb

Happy to get all the swings unbroken!

Forgot to post.

CFWU x 3 (mod'd to PUs and dips on rings, GHD SUs).

Did 50lb db swings instead (heaviest next to indoor track), otherwise as RX'd.

15:47

Hit the wall after first round. Still working to get back to where I was before 2 wk vacation.

Take care!

Helen Rx'd
8:16

31/m/197

12:37 as Rx'd (first time after a year of Crossfit doing Helen)

M/52/5'8"/142

As Rxd 15:05 , Oh Yeah

First time as Rxd..... the 1 1/2 pood always held me back but i owned that bitch tonight, 21 full and correct reps X 3.........

11:46

8:47

m/19/205

9:25

Vicky 11:31 (16kg; 2nd /3rd rd band assist pull-ups+extra 10 pullups in 2nd rd-opps!)

M/27/5'11/157

Helen-11:10 pb by 8:01 wow

Last time: July 29th, 2008 18:11

Forgot to mention: I did Helen after a 45min 10k at the track (about 1 hour after)

10:23 As Rx'd (55# DB swings)

Was about 10:20 when I came off the bar, hit the button accidentally and went back to time display so added a few seconds there.

M/23/6'/180lbs

as r'xd 10:17

29/m/63kg

8:50 PR by 56 seconds

20kg Kettlebell and ring pull ups.

I held back on the run and managed to get all swings and pull ups without stopping. Thats where i made up a minute on my previous best.

as rx'd: 11:16

41m, 72/220

RX'd

10:31 @ towle court

sub 500m Row
9.36

12:27

9:36, as rx'd. Had a good group and my guys threw down some times:

Dave A - 8:32
Scott Mc - 9:30
Nate A - 12:08

I used 40 lb on the swings for two rounds.

14:03

subbed 45lb db swing

23/m 6'3" 245 lbs.

7:24

as rx'd: 9:58

runs outside today -BRRRR. ~30deg in VT with wind.

Not RX'd
400m-complete
40lb-swings(last set broken)
pullups-broken

M/35/170
9:20 CRUSHED PR OF 10:45

11:30

M 35/224

as Rx'd

10:40

did as rx'd
used assist on pull-ups
15:19

29 yom, 180 lbs

8:38 as rx'd

6'5"/M/25/235
As Rx's:
16 min (did first round reg pullu-ups, rest were jumping, but only at the bottom of the pull-up).

11:19

As rx'd but with a set of 25 stairs between the pull ups and the 400 meters

Nice workout

as rx'd :10::20

m/277/74kg

13:28

Treadmill upstairs

M/27/5'9"/189

As Rx'd.

9:45

300 turns jump rope vs. 400m
55lb dumbell swings vs kettlebell
17:35

m/20/185

helen

10:49

as Rx'd w/ 55 lb dumbbell

16:30

First real WOD!!!!!!!

m/31/205

17:04 as RX'd

warmup and burpees

then:

w/45lb curl bar

13:36

didn't have dumbells, so I used a curl bar for the kb swings. it's a weird weird sensation to do it with a bar hanging between my legs. didn't compensate on the first rep and almost made sure I wouldn't have kids ;)

and doing this one hungover SUCKS. couldn't get my legs to move on the run.

scaled with 40# kettle and a black band to assist pulls.

15:18

forearms and hands hurt today.

as Rx'ed
9:30

Did this at the track. Did not time.

47 / 172

as rx'd using the 55# DB

11:41 PR by :05 -- swings unbroken, that's a first for me, PUs were terrible. I need more practice with them.

m/22/6'/195

I did this today (Friday, 11/21/08) due to scheduling conflict earlier in the week (I had to do a USMC PFT).

7:14 Rx'd (PR)

Last time was 7:30 Rx'd on 8/25/08.

The colder than normal air blasted my lungs.

"Heavy Helen"
Rx'd
22lb weight vest
70lb kb
9:59

Not as Rx'd -
3 rounds for time:
Run 400M (hills included)
21 30lb KB swing
12 Pull-ups
10.33 PR by 39 seconds!

Previous time - 11.12 on 8/21, which was 43 secs better than two times ago 7/29)

12:11 PR

sub 55# dumbbell

Pull-ups a bit slow due to mild shoulder injury

TM at 11.5, 10.9, 10.5

subbed 1 pd. instead of 1 1/5 pd.

9:13

10:10 (pr)

SICK

Scaled Helen:

600 meter run
21 25# Kettlebell swings
12 Pull-ups

13:46 min

M/33/205/6'0"

Continuously running clock, as rx'd:

11:03

CFWUx3 (light on PUs)
10:56
In the garage at home :)

9:29 (PR)

Push Jerk

50-60-67.25-68.5-70-75f-72.5f

HELEN
Ran on a treadmill and used 55#/25kg DB
8:20PR!

cfwu x3 (subbed obliques for pullups)

11:20 (12:06 previous)

slowed dow on runs 10.5 first two, 10.0 final (11 mph last time)

12:57

Puppy version:

3 rounds:

400m
15 kettleball swings @ 20#
9 assisted pullups

Helen 17:00
treadmill 1% grade
30 db
gravitron 70# assist

15 minutes

25yo/m/5'6"/155

9:30

28YOM
190#
5'10"

Warm up: CFWU x 3; Push Jerks

WOD as Rx'd: 8:46

Run times were slower than I would have liked.

34yom/170/6'

As rx'd (DB) - 14:55

31yof/126/5'6"

40DB - 17:00

as rx'd at Station 31.
Did running on treadmill.
Used 55 pound db.

time = 14.36

19 minutes, pullups killed my time. Running was good and 45 lb kettles were decent, not great though.

26m/5'10"/175
As RX'd 11:15

as rx'd

11:13

As rx'd: 17:57

J'ai utilisé 45lbs pour les swings

12:30 pour moi

13:43 pour Charles

CFWUx3
-400m runs on tmill (0.25 miles; speed=9.5; 6:18/mile)
-55-lb db swings
14:39 (13:56 last time; 13:30 PR)
-upset stomach today

m/43/6'2/170

Not timed

3 rounds

400 meters
21 dumbell swings @ 25 pounds
12 jumping pull ups

Helen with a Hangover :{

16.17
Ran 533 meters x 3
35lb ball

Last Time:
13.27
25lb ball and 50 lb weight assist PUs

A week late.

10:13 w/55lb db

M/50/5'10"/170

10:30 w 44# KB's (largest in the gym)

m/36/6'4"/97kg

Three rounds for time:
Run 400 meters
55# DB X 21 swings
12 Pull-ups

11:44

M/W/52/6'

12:37
Avg 1:30 on the 440's
Really sucked wind on the Dumb bell Swings - Ouch...

Jennie: 27 F 160# 5'9"
"Helen"
Three rounds for time:
Run 400 meters
1 pood Kettlebell X 21 swings (or 35 pound dumbbell swing)
12 Pull-ups

Time=14 min (bar was very slippery and i didnt have any tape or chalk)

Three rounds for time:
Run 400 meters (subbed 500m row)
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: about 16 minutes, I think, which is slower than usual. Need to get a new watch though.

Ryan 35lb KBs - 17:53
Talor - 19:24
Jan-Michael - 19:43
AL - 14:09PR

AS RXD:

12:20

did sprints on basketball court (up & back 8 times)

Almost ashamed to post 1457 thats what I get for being lazy and not working out for almost 2 months. :( My own fault.

as rx'd: 11:54

M/29/6'3"/175

as rx'd: 10:50

8/13 - 11:34
6/10 - 12:47

CFWU
081124 - 13:16
080828 - 16:12
M/47/185#/72"

Completed the workout, but did not time it

Round 1 - 4:34
Round 2 - 5:51
Round 3 - 4:56
Total: 15:21
Getting worse...nice.

2008-08-21: 13:53
2008-07-29: 15:09

5'10"/195lbs/male

as rx'd 11min flat

next time i gotta get a sub 10min!

also, arms felt like jello on last two rounds :)

M/25/193/6'1"

11:14 as rx'd
I need to find a better place to run
all swings unbroken, pu broken

bw 254
Nov 18, 15:31 with all good pullups.
Today, 14:21 with Mark. The last round of pullups were all singles and weren't really legit.

as Rx'ed: 9:04 (PR)

m/27/170

as rx'd 17:22 PR!!

april 1 2107 less than 55 lb dumbell
today 2210
treadmill
pull up in sets of 2, swings sets of 11
55lb dumbell

m/35/5'9/177

CFWU - 3. 7 PU 1st set. 12 pushups 2nd set. 4 HSPU 3rd. Superman. Burgener.
10:15-PR
KB unbroken.
PU unbroken 1st 2 sets. 9+3 3rd.
8/21: 10:44
7/29: 11:09

DB swing with 17k

last time 11:56. This time 13:02. Have been slack recently and paid the price.

13:30

sub'd 45# DB
3:15/4:45/5:30 = 13:30

15 min as Rx'ed

disappointed.

TIME - 13:53

9:29 w/ 45lbs DBs

M/29/156

10:21 with ring pullups.

-D.

28/m/190

done at home w/ 60# DB

10:06

subbed bike for the run cuz of knee injury. Also subbed 35lb kettlebell (dumbbell). In hindsight could have gone heavier.

9:20

Will note it and go heavier next time.

Heavy Helen
2 pood kbs
Chest to bar PU
10:40

Meyer- 10:49
Harbaugh- 16:20
Edler-16:35
Godfrey- 14:13

44/m/165

9:31

PR by 2 sec, treadmill 10.0, 9.7, 9.8, ran faster, last set of PU broken

as rx'd 9:44

cfwu x 1
wod
runs outside of building
14:44

Matt - Took 18 min.

9:25

Used the wrong kb in first round. Had to switch.

to the question about honey honey is not as bad as table sudar b/c it does have trace minerals and vitamins but its still a carb while there are better chocies out there there are also much worse and at least your making an attempt but i still would try to whatch it with it and use it in moderation while one or two talbe spoons wont kill you half a jar would not be wise also i do not know what the gi level for it is that might be something you might want to check out hope this was helpful

F/27/5'5"/112

16 kb swings
blue band pu

12:57

47 - 6' - 210#

As RX'd:

9:23

15:36

M/34/5'9"/170
10:49
As Rx'd
March 09

as RX'd

10:03
45 sec off PR - felt awful

All sets unbroken except last pullups - 6 & 6

42/M/155/5'9"

Used wall clock - around 15:00

First week doing Crossfit workouts and loving it

m/37/175/5'7"

13.25

breaks on the pull-ups on all 3 rounds, that is definitely my area to work on

9:27

used 45lb KB - it was between 45 or 60 and I chose the pu$$y weight.