isn't 1.5 pood like 75lb? Why lighter with the dumbell?

Thank you Helen

Helen. Rock On.

whoop ready for this!

Hope i have time for this one tomorrow. Damn sunday hours...

EXCELLENT - this was my very first CF WOD it's been almost 4 months i am hoping to crush my time - I think it was over 12 minutes!!

damn,im gona kill this one.

Hi & I hope you are enjoying your weekends

I’ve copied out below a quote I read yesterday from Herb Elliot, an Australian who was the 1960 Olympic 1500m champion and who never lost a 1500m race in his life. He was known for his holistic & super-intense training methods, which included mastering yourself and your brain, as well as your body. 50 years ago, he was regarded as something of an eccentric.

I find the quote both incredibly inspiring and also very relevant 50 years later, to what I understand about Crossfit, it’s philosophy and it’s approach to training us for life’s challenges.

“I never understood why sports people are not the most humble people in the world, because in sport, which involves physical activity, what you are trying to do is squeeze the last drop of physical power and performance out of yourself – without dying. And if you are gonna do that, the only way you can do that is confronting your weaknesses and you discover, when you really set the test for yourself and you apply yourself against the test day after day after day, you discover that, the thing that is stopping you winning isn’t your competitor, it’s yourself, it’s your own weaknesses. And so you start to work on that. You try to build strength where there are weaknesses. So in my view, top athletes should have a much more conscious view of their own weaknesses than the normal population. And that should bring humility.”

Elliot is a champion man as well as a champion athlete

Hell yea! We were watchin that OPT video where he goes sub 7 and it was making me wanna do this again... last one was 10:04, Im going sub 9 though baby.

Day 23 post op

Modified Helen for tomorrow:

Run - can't yet, going to use 200m at 15% inclined treadmill again.
KB Swings - Going with swing snatch instead. No heavier than 16 kg.
Pull-ups - 100# assisted on the gravitron.

Lisa, sub 9 for you. I've seen your monster numbers lately!

Eric Gohl...you don't have enough time for 7 minute WOD? ;)

s'morelle, where are you?

Doing it right - healing it up ONCE!

Went to Chitzen Itza a couple months ago, crossfirters would rule the sacrifice game.

1.5 pood =~55 lbs

http://board.crossfit.com/showthread.php?p=130467

Dang auto correct, crossfitters, what the heck is a crossfirter?

kelly=legit

my girl!!! she serenade's me with her sweet, siren song ... closer, closer ...

#16: Like a frankfurter, but Zone-friendly?

I have a Zone question. I've been a CrossFitter for about a year, but have only been dedicated 100% to the Zone for about a month (precise measuring, etc).

My question is this: the Zone recommends .7 to 1.0 grams of protein per pound of bodyweight depending on activity level (which for me would be between 133g and 190g). However, I eat 17 blocks a day based on my bodyweight of 190 and bodyfat of approx 12%. With this diet I only get 113g per day, so I'm trying to figure out why the Zone would prescribe blocks that don't add up to its recommended daily protein intakes. Thanks.

Actually, I mis-typed my previous post--it's 119g per day at 17 blocks

so that's what helen is. So glad Sunday is my rest day, on monday I'm going to kill it!

Can't wait. One of my favorites...

NOOOO!!!! I've been waiting for Helen for so long, and now that 3 weeks of annual training is here she must wait. It was time for a huge PR!!!

Let's try again anyone know where I can get a pukie patch?

Hit Helen earlier this week so its Rest Day for me Sunday :) S'more - is babygirl here yet?

16kg KB (women's weight)

Time: 15'15"

F/33/62kg

wowww! Great video!! Kelly, you can do that to me anytime. ;]

I could use that!

Herm/Jennifer/ et al

I had pneumonia I think my body successfully conquered it Tuesday but there is still a good deal of residual chest congestion. I'm planning on taking this series off but wanted to do the CFWU + row a 2 min 500M and a couple of double unders. Am I being overly ambitious?
Also anything holistic I can do to clear out my lungs?

Going to do this right now!

going for sub 8 late this arvo. 30 degrees here right now so going to wait till it cools down

1.5 pood = 24kg = 52.8lbs

mpc

33/M/195/6'00" Kuwait

10:28 as rx'd

As rx'd 17:46

awesome,

we've been following our own programming for 6 weeks and so far we are matching HQ at 80%..great minds think alike ;)

Helen is a scary lady.

M/32/155/5´9"

Gym didn´t have 1.5 pood KB, did 26 swings with 1.25 pood DB instead.

Time: 9.45

12:13 as Rxd @ 6000' 55# dumbbell

Last time me and Helen hooked up, 12:03 as Rxd @ sea level 1.5 pood KB

No breakfast, no sleep, no hydration, still no excuse. Probably better than before without the elevation change and the KB is easier to swing than the dumbbell.

m/43/74kg
Burgener + OLY WU

Helen as rx´d (DB 20kg x 26)
11:39 PR

What a killer!

Ran Helen a couple weeks ago just before my partner-in-crime split. Shout out to LT Shults for a wicked legit 7:30. I ran a dissapointing 9:18 (3 sec off PR, back quit on me). Shooting for sub 9 if they'll let me take a dumbell out to the track.

Yeah baby.
My favourite of the girls.
Looking forward to hitting this in the morning (about 12 hours time).

Aiming for well under 10min.

#8 - brilliant quote. Herb is a genuine sporting legend.

as rx'd

8:13 PR by 16 seconds

9:07

as rx'd
Runs on treadmill *blah* I hate waiting for that thing to get up to speed.

9:00 flat

M/25/190

55# dumbell

9:51-Pr

48/male/6'/198/week 17 CF

My second Helen, first time was when I was a week old newbie...and then it took 21:13 to complete.

TODAY: 14:57 FEEL FREE TO APPLAUD.

Both times as rx'd except pullups were band assisted. I do only the main page WOD's.

I'D SAY CROSSFIT WORKS.

CFWU x3 (no pull ups no dips)

Helen:

on treadmill no grade
kipping pull ups
1 pood kettle bell

TIME: 8:56 PR (beat previous PR by 1:03)

NAIL IT EVERYONE!!!

m/43/185

as rx'd
11:10

Any crossfitters in maui? I'll be in Kihei on vacation this week with my wife and I don't see an affliate listed. If you want to hit a WOD together PM me at bottorml@hotmail.com and we can work out the details.

Thanks,
Mark

8:49 rx'd

F/38/5'6"/140

1 pood KB, kipping pull-ups
all unbroken sets

12:24

M/41/5'11"/190

as rx'd

14:45

13.09 with a 24kg dumbell, strict pull ups and a treadmill. I had to do strict wide grip pull ups because I had to use the pull up and dips machine to avoid a lengthy walk to the weights room. I did this last time it came up with the same set up last time in 16.30. Im also inside double OPT's time.
I have been doing crossfit since mid July 2008, but it is only in the last 6 weeks I feel I have really begun to understand the level intensity necessary to get the most out of the program. I now do strength days with an opening set at 85% of my max, whereas I used to do them at more like 60%. I do met cons to the point of feeling abit sick and shakey, and same for endurance WOD's like the 5k's. I havent had any injuries in all this time. Now i have ramped up the intensity, I have already seen an improvement in times and weights. My last 5x5 squat day i got 5x 100kg and 5 x 95kg, the most i had squated for 5 reps previously was only 87.5kg.
My point is, crossfit, like anything else is something which you get more out of the more you put into it. I have always known this but only started practicing it recently. It works so much better when I'm giving 100%- same as everything else.

I have watched the videos, pondered how much good hurt this would be. Monday is going to be one of a kind!!

Dewey - 240/27/6'
9:15
C5 - 195/25/6'2
8:10
Sheep - 195/27/6'1
9:45

AS RX 6.59
CHEST TO BAR PULL UPS

M/26/172

sO GLAD FINALLY BROKE THE 7 MIN BARRIER

13:29 using 25 lbs kettlebell

m/26/212/5'11"

12:54

55 lbs dumb-bell

M/40/5'11"/207
as rx'd 17:25

newbie-feeling slow.

m/39/67"/183#

cfwu x 2.5

helen

3 rounds for time of 00:13:40

400 meters (treadmill 6:40 pace)
21 x 55# DB swings
12 pullups

"Helen" as Rx'd (PR) 8:52

very good times...

As Rx'd 14:00

as rx'd: 8:37 (PR)

Run done on treadmill with no grade. For the first time, KB swings didn't destroy me on this one. I've been working a lot on Strength movements, and reading Coach Rippetoe's book (Starting Strength - which is great) - I was much stronger with better form in my KB swings.

9:42, treadmill 400s
FOB Falcon
7 days and a wakeup
192 lbs

10:59
sub'd row for run

8:52 (6 second PR)

Runs felt SLOW today. Was hoping to get closer to 8:00 but had nothing in the legs.

All kettlebell swings unbroken. Pullups unbroken until last round then 5/4/3.

10:59

As Rx'd, but only had a 44lbs KB

First intro to 'Helen' ..well hello Helen!

9mins 03

-Kettlebells- 1.5 pood = 24kg
-Treadmill (sux)

Chichen Itza look like a great place for tabatapyramidclimbing which i'm sure you are allowed to do.

3 rounds
460 meters
21 x 55lb dumbell
12 p/u

19:42

8:29 on treadmill

7:36 as rxd

Stairmaster highest level x 1:45
rest as rx'd

19:45

Sunday musings...

1) I luv my dogs every day except at 5:15 AM. Every day.

2) "7 days and a wake-up"--newt66ssa. I remember counting down the days when Apolloswabbie was leaving the sandbox. The most superstitious people are surgeons and baseball players.

I hate it when you guys do the countdown out loud.

3) Owner's manual. I own three children; more accurately, I am owned by three children. This parenting gig is by far the most difficult thing any of us ever gets to do, at least if we care enough to try. The darned things come pre-assembled WITHOUT an owner's manual, and each one is assembled differently. A never-ending life game of whack-a-mole where each milestone or challenge is immediately followed by another.

Our brother s'more is on pins and needles, anxious and frightened by a pre-partum panic that will likely pass uneventfully. Thankfully. Unaware that the REAL panic, the REAL pain, the REAL worries start AFTER the birth of pochito s'morette.

But so do the joys.

4) Mediocrity. I was invited to investigate a move to an academic position. Just a reconnaissance mission, really. What I found was a program mired in mediocrity, with an aggressive stance toward maintaining that mediocrity. Old equipment, dated decor and treatment systems, and no indication of an awareness of how average everything was. Individuals who not only avoided personal improvement and development but DEFENDED their mediocrity. I was equal parts saddened and appalled. It's not enough to "settle" but one must go out of the way to TRY to settle and then defend that effort?

Crossfit is, on the surface, a simple exercise program designed to provide a general level of physical fitness. Dig just the tiniest bit deeper and it quickly becomes evident that Crossfit is actually a LIFE fitness program. You are accountable for your results. You are accountable for improving your results. Doing so becomes a habit. Improving becomes a habit. You simply cannot be an accomplished Crossfitter without being an "improver". Crossfitters do not run from mediocrity so much as the SPRINT toward better. In everything.

In Coach's most recent interview's and lectures he introduces the term "transference" to describe the phenomenon of increased resistance to all of life's stresses from the trained response to stress in the WOD. I believe he sells Crossfit short. The core essence of Crossfit is transferable to every aspect of one's life if you think about it. Measure, evaluate, improve. TRY. All in, every day, in everything. Even when one's results are found wanting there is virtue in the effort and there is a "training effect" found in the will brought to bear in making that effort, avoiding mediocrity. Not settling.

Life. As many rounds as possible. 3-2-1...Go!

I'll see you next week...

11:51 as rx'd

13:00

did 400 m w/ dips/pu/hspu today this is pathetic but i got 22:00 i had to do the ring dips on a rig parellet (two 45 lb bars across a sqaut rack) for 150 reps and had to sub the hspu for jackknife pu's got to 15 reps an foot kept slipping off bench an would have to start over made it to 20 an then had to sub pu on bench for the rest i knew goin into this one i was goin to have problem's with time because i had never done jack knife pu's before so i decided to go as fast as i could on 400's unfortunately to my dismay a treadmill will only go up to 12 my chest is on fire right now and my shoulders im sure will not be happy with me tomorrow but still was hoping for alittle better time well helen will be for me next sunday b/c its my fav WOD an next sunday is my B-Day but this time im using 55 lbs instead of 45 PS was 9:00 so we'll see tues wod for me will be 7 rounds 400m and b h extensions i have never went 7 rounds for 400m sprints but after todays wod i want to tare it up

m 160/6'1/19

bah, should have known but alcohol and crossfit is a bad combo..

23.06 as rx'd

MOD (40# and 130 Ast.)
2:03/1:20/1:28 (4:52)
2:01/1:58/1:47 (5:47)
2:00/2:25/1:26 (5:51)
Total:16:31 (166avg/178max)
Need stronger grip for PU and then kip away...

:( 11.39 @ rx'd
missed my electronics lecture so i went to the gym and done it -makes sense-:P

Wore 6# weighted vest for this WOD

Did 1.5 pood KBS

Sub'd GHD Sit-ups for pull-ups because left ring finger still bruise and swollen so it still hurts to0 much to do kipping pull-ups.

11:42

150 5'7.5" 33 yom

as rx'd 9:50 pr

swings overhead
throat to bar pu's

FYI about vidio.Not everyone can legally lay their hands on a person to PNF streatch or any other physical manipulation of tissue to that person. Unless you are a RN,PT,LMT,or physician. Don't go out there and pull on people's stuff with out the green lights or you could be sued, even with their consent.

10:10

bingo,

eloquent and elegant prose. well said.

with that, as this is my first "Helen", i'm posting this hellacious time to embarass myself into improvement: 23:40. so suck it, that's why i'm here.

M/36/5'11"/195

13:07

Band Assisted Pull-Ups.

9:44 as rx'd with the flu

5'8 165

23/m/80
WUx2
SB(DL3x3): 315-325-335(grip failed on 3rd rep)
12(grip failed on 12th rep)-9-6 of 245
Metcon: 4 x 400m run/5 scotts press(135) - 9:45
STCs, headstands

12:37 as rx'd. Used treadmill zero grade at 10.5+ for the 400s and used a 55 lb dumbbell for the KB swings. Felt good, but it hurt to push through.

What's the deal with all the 400s?!?

So, are these sprints or jogging? Should I be going all out and need more rest or pacing myself for a better overall time? I can run these in sub :55 but need lots of rest or I could do them in :90 with out breaking a sweat.
Advice?

M/36/5'10"/182

8:51 as Rx'd (PR)

Felt strong today, all swings and pull up sets unbroken.

Great post Bingo as always.

F/42/5'6/125

As Rxd except 35# dumbell

11:16

24M/5'9"/160

8:50

As Rx'd 9:37 (PR)

1301

go fire chief

see ya next week -- fuel the fire

Very first CF work out for me.
Used 45lb dumbell. Treadmill, and assisted
pull-ups. 14 minutes.

49/6'0"/185 M

Great post Bingo. Well said.

S'MORE alert

"a la familia crossfit siempre los llevo conmigo...
(to the CrossFit Family- we had been talking about that idea a lot- he takes you with him always.....)

"este es el WOD mas dificil de mi vida...' (this is the hardest WOD of my life- bingo, great thoughts and i totally agree, but I figured I'd spare s'more the 'ya think *this* is hard? Oh, just you wait' right now LOL)

"have a great workout..LOVE YOU AND LOVE THE CROSSFIT FAMILY" ....

He's getting ready to go to the hospital but still tells me to have a great workout LOL

More fluid lost, baby isn't moving- told him about Cookie (thanks hon); baby's position wasn't able to be moved, they may do a section this afternoon? All well wishes were forwarded, thanks everybody for wonderful emails and thoughts.

"BIG HUGS....s'more"

Have game tonight. Used 35lb dumbbell and same amount pullups, no running I will be doing plenty of that later!

5:58

~9 min. As Rx'd, all sets unbroken.

hey wod today was 400m w/ dips/up/hspu time was pathetic i thought 22 min i had to sub parellet dips for rings 150 reps on those and had to sub jackknife pus for hspu many broken sets i knew i was goin to have trouble with time on this one b/c i really suck at dips an two b/c i had never done jackknifes before my feet kept slipping on the bench so i would have to start over an i got to 20 on them an then had to sub inclined pus for them to finish up i decided i was to try an make up for time lost by busting it on the 400s but to my dismay the treadmill only gos to 12 my chest is on fire right now and im sure my shoulders won't be happy tomorrow but i still thought i coulda done better well helen will be this coming sundays wod b/c it is my favorite wod and sundays my B-Day but this im not subbing the 55 for 45 my ps was 9:00 im hoping to get 8:00 so we'll see also the 400m 21 h/b extensions will be tues after todays wod i want to tare it up

m 160/6'1/19

M/51/5'7"/180#

Did Helen yesterday. My first Helen unless you count the one in high school.

11:45 as rx'd

Faded quite a bit on the last round. It was about 20F outside and windy but didn't seem to be a big factor.

7:58 as RX'd 14 degrees outside, lungs were burnin! 2 400's outside, last one inside. Can't believe I stopped on pullups on the 2nd and 3rd rounds! Love It! 76 days and a wakeup!!!!

10:32

Runs on incline tread
55lb db swings
Towel pull-ups
Lost time in transition running from garage to basement

M 42, 168

Helen as rx'd 7:57 PR

Guinness really does give you strength!

Male/27yrs/6'0"/173lbs

Helen of Troy

Three rounds for time:
Row 400 meters
2 pood Kettlebell X 21 swings (or 70 pound dumbbell swing)
12 Chest to Bar Pull-ups

7:59 Rx'd

8:39 pr by 14 seconds

Met Dr. Dan from Crossfit West Virginia Yesterday in Cincinnati as he watched his son play Ice hockey. He was very helpful and gracious with his time, and convinced me to really push my diet.

Crossfit is tremendous in so many ways.

Male/25/5'10/180lbs

8:08 Rx'd

Get Some

50 pounds on the swing only.

15:12.5

helen is not friendly. haha.

M/28/165/6'0"

Scaled down
3 rounds
400m run
21 x 1pd kb swing
8 x pull up

13:58

10:57 on treadmill and with 50lb dumbell...not able to alter dumbells with equipment i was using today

12:25 subbing 500m rows for runs
Swings done Russian style

12:00

The picture in Mexico reminds me of a funny poster I saw. It showed the same sacrificial pyramid and had the caption,

"All we ask here, is that you give us your heart"

After this workout that could be an appropriate saying for this WOD.

Good post Bingo!

Took my 3RM weighted pullup (45#) & did 1 rep every 30 seconds for 30 minutes. 60 reps total was challenging. Think I'll revisit this from time to time, keeping the same reps & weight but dropping the interval by 5 sec until I can't make it. Then I'll start a new cycle, adding 5 lbs & go back to 30 sec intervals.

4 & a wake up - sry!

My first Helen - 16:44. I don't have a kettlebell yet, so the heaviest thing I could find that would work were two 10lb dumbells. It was a little awkward to hold them both but 20lbs was probably a good weight for my first set of Kettlebell swings anyway. The pullups took multiple sets to reach 12 and that's where all the time was spent. The runs were 430m outside which included 20m of up/down stairs to get to the pullup bar and dumbbells. Can't wait to try it again and see how I improve!

when i first saw this i was a little scared especially on account of i didnt get a rest day yesterday, but now im actually looking forward to just knocking this one out.

3 2 1...go

14: 57 (PR 14:26)

I'm gonna take an extra rest day, so I'll be doing this tomorrow.

10:44 as rx'd (w/ 55 dumbbell)

first time doing helen. i feel abit under the weather, but that didn't stop me.

24/m/178 lbs

as rx'd 8:54 (could of been faster) all sets unbroken

first time doing helen. i feel alittle bit under the weather but that didnt stop me.

24/m/178

as rx'd 8:54 (all sets were unbroken)

41/m/176cm/72kg

no running on the snow and ice slush today.

3 rounds fo time
50 double unders
21 KB-swings, 1.5 pood
12 pull-ups

11:09

I still need intermediate jumps between my double unders, so 50 DUs are very hard and take me forever, at least longer than running 400m. Good practice.

Last time 10:40 with running, PR sub 10.

#87

Push the 400m. At least one of the three events is going to give you a kick in the crotch in some part of the workout. Since the event is for the shortest time possible, you want to do each exercise as quickly as you can and sustain a solid pace through the whole thing.

For me, the kick in the stones comes at the pull ups in round two. That is where I have to adjust my run intensity to get through the last round without being totally gassed.

First time doing Helen...been doing Crossfit for a full month now...didnt exactly take the rest day...went to the gym since i had to goto base to food shop anyways did the CFWU and My first 4 full bar muscle ups(very stoked about this! No Rings oh well). Did a bunch of partial muscle-ups getting almost over but not over enough to do the push part....anywho this has been one of my main goals besides getting into great shape instead of just really good shape. Getting there with all the CF WOD's. Just wanted to start posting up...been lurking for a while.

CFWU + HSPU's
Helen As RX'd running around the base gym.
17:50

"...Am I being overly ambitious?
Also anything holistic I can do to clear out my lungs?"

Comment #26 - Posted by: jakers

Go by how you feel, brother. If you feel worse than when you start the WOD at any time during, stop, do a contrast shower, drink about a liter of H2O, and go home.

If you feel better after the first 500m row, rest, catch your breath, and do another one, reassess your state of well-being in the moment, and repeat for 5 intervals, totaling 2500m. The power output will tax you in a beneficial way. Not only will you purge the metabolic waste from your pores, feel better, and loosen up congestion in the sinus and lungs, but you will be working on your stamina by doing the intervals.

Sometimes, when done at the right point, this interval training on the Concept2 can have profound effects for recovery from a virus. I did this last time I had a head cold and had much success with it. As long as you listen to your body, you should be fine.

Of course, help yourself out in the recovery by watching your diet and eating the things you know you should eat, and drink plenty of water. Are you zoning or paleo-ing?

33/F/5'10"/154

I decided I didn't want to run in the rain/sleet/snow/crud.

Subbed 20" box jumps x 30 for each 400m run
1 pood KB swings
7:59

M/22/185/5'10

12:33 as RX'd. This is a PR, did 13:09 last time. Runs were on a treadmill which killed my time, probably by a couple of minutes. Everything else was unbroken sets.

11:20
37 M 165
35# Dumbells in lieu of kettles

8:41

10:40 as rx'd. Running in the 35 degree rain here at Bragg helped me run faster. The CF Endurance cert is paying off pretty well.

haha, i have always done 'helen' thinking it was 5 rounds! first time i have noticed its only 3!! looking forward to this now, PR coming up...

As Rs'd

9:34 PR by a huge margin

M/26/5'10/195

Looking forward to doing this later!!!
A question for people crossfitting and on the zone, I've been zoning now for a few months and times are really getting better on WODs but strength is suffering. Before zoning I had a crossfit total of;
Shoulder Press 220
Squat 460
Dealift 525
which has since dropped significantly. I am putting this down to diet because nothing else has changed. If anyone has experienced decrease in strength on the zone diet, I would appreciate any response that might help me rectify this!!
Pat

Subbed DB Swings, otherwise as rx'd:

11:46

swings were downfall as usual after first set.

"...More fluid lost, baby isn't moving- told him about Cookie (thanks hon); baby's position wasn't able to be moved, they may do a section this afternoon? ..."

Comment #95 - Posted by: Strong Lil Pony! at March 1, 2009 8:05 AM

s'more, I'm praying for you and your family. Know that you are loved, missed, and thought of often by your CF family.

I look forward to the day you bring your whole family to the CF Games...

7:03

18:30

7:03

Zone question. I haven't fully committed to zone or paleo ,however I am working on a stricter diet , the modifications I've already made have helped my performance alot . My question is ,what is everyone opinion on honey it is the only sweetener I use and have always loved it . Is it ok or does anyone else on a zone or paleo use it .honey or no honey Helen is in trouble this time! Thanks everyone.

46/M/6'/185

DID "FRAN ON FIRE" AT CROSSFIT NORTHWEST TUCSON AT YESTERDAYS GRAND OPENING!!

TIME: 12:37 NOT MY BEST BUT IT WAS GOOD ENOUGH.

21-15-9 REPS OF...

95 POUND THRUSTERS BUTT TO BALL
PULL UPS ALL DEAD HANGS CHIN ABOVE BAR

KEVIN LAWRENCE, ROB MOON AND MARK PEPE DID A SCALED "FRAN ON FIRE" BUT WE ALL WENT AT THE SAME TIME. IT WAS IMPRESSIVE TO SEE. MANY PEOPLE GOT EMOTIONAL WATCHING US DO THIS. THERE IS A PICTURE OF US ON THE CFNWT BLOG.

www.crossfitnwt.com

IT WAS AN HONOR JUST TO BE A PART OF THIS GROUP OF FIREFIGHTERS...I WOULD GIVE MY LIFE FOR IT.

DID CLEAN AND JERK TODAY FOR MAX LOAD:

135, 155, 175, 185, 190 FAIL ALL 3 ATTEMPTS.

STOP SMELL THE ROSES

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

M/33/5'10"/194

9:59

F/37/124
runs on treadmill; 35#KB for swings & kipping pullups: all swings & pullups unbroken & still can't get a pr out of this! UGGGG!
11:37

subbed 35lb dumbell

9:45

plus CFE

12.34

as shown except i used a 45 pound plate for the swings as it was the heaviest thing that i owned that i could use for this exercise

19/m/5'11"/161

400 meter not measured exactly.
subbed 40lb dumbell swings.
Time:15:09

400 meter not measured exactly.
subbed 40lb dumbell swings.
Time:15:09

Strong Lil' Pony:

Thanks for keeping us posted. Tell s'more that Jeremy (Playoff Beard) is praying for him as well as for momma and baby s'more.

M 68"/165/40

8:17 w/50# dumbbell and 90 secs. of single unders for run (it's snowing in Maryland, folks).

12:43 25lb db for kettle swings

I just completed Helen an hour ago subbing 40 LBS dumb bell and jump pull ups.

Time: Know idea.. stop watch broke. Ran 400 meters on treadmill at 8.0 and did swings unbroken each round...

Is it wrong to already be checking for tomorrows WOD? :)

Herm @ 9:20am

I paleo. I keep taking a run at zone and haven't gotten it dialed in for my life style. Greg's article on how he zones is really helpful and I'm sure I'll try it this month.

I'll do the row intervals as part of the CFWU and let you know how it goes.

Thanks for the advice.

10:14 a new PR by over a minute

I thought I would never get under 11 min, I had been real close the last 2 times.

Staying Army Strong in Afghanistan!!!!

Mark Nash
Master Sergeant
101st Airborne Division (Air Assault)
Screaming Eagles
Camp Eggers, Kabul, Afghanistan

m/38/170

11:00

Used 40# for kb swings due to shoulder issue.

m/21/157

As Rx'd (used 53# DB for swings)
13:22

My first date with Helen. One word: damn.

“Helen”

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

16:40

slow transitions
-treadmill takes some time to come up to speed
-seriously sucking wind
3rd set of dumbbel swings was broken 15+6
All 3 sets of pull-ups were broken in half

6' 175# 22yrs old

First crossfit workout ever! It was amazing, I haven't had to push myself that hard in a long time. However, I feel like I slacked off bigtime on the run going at a 2min 400m pace. I can definately improve that pace.

14:17 from start to finish. Those kettle balls are brutal if you're not used to them!

One question: Are the pullups supposed to be kipping? I've been taught to do pullups with a slow and steady motion, plus the workout just states "pullups" not "kipping pullups". Please advise.

First CF WOD:

27f /5'6/ 137

Treadmill 7mph
25lb dumbbell
Pull-ups on machine 80lbs assist

17:30

bw 165

9:25 as rx'd

M/24/160

as rx´d on a bloody treadmill...

10:53

45/M/151#

8:41
In the snow, in Hotlanta, in March!

8:53 as rx'd (pr)
Forearms really burned after this.

400m 1:19/1:39/1:52
KB swings unbroken, pullups kipped 12/12/9,3

11:47 as RX'd

last time 13:56 with 40lb DB

#155 Matt... most of the time people are kipping. The most important element of these workouts is intensity. Slow and controlled may be challenging on the lats/bis but they're far from intense. The kipping and butterfly pull-up incorporates way more muscles, and can be done faster causing a better metabolic response.

I'd suggest mastering the kip and butterfly and use them for any workout that calls for regular pull-ups. Save the slow and steady for L-sit and weighted pull-ups.

Hope that helps and welcome to CrossFit!

M/49/5'11"/174

Helen, on treadmill, 11:40

guys i'll get into the surgery room

LOVE YOU ALL WISH US LUCK

28/M/140

45 lb weight plate swing

13:31

F/30/5'6"/130
10:01 with 1 pood kb swings (unbroken kb swings and kipping pullups). PR by 2 min 30 seconds!

Only had 40# KB, no DBs

9:13

Erin:

had breathing problems during runs, we're gonna look into that.

1 pood KB = 18:47.. definitely something up with that today

M/41/61/270
ran on treadmill, 55lb DB swings...
17:11
Did fight gone bad yesterday 230, bested my last score by 41 pts, so see a lot of improvement.

did it with 57.2 lbs manual.

Time: 09:48 (16 km/h on mill)

m/26/185

subbed 500 m row for 400 m run

9:50

Helen, with 44# KB Swings (heaviest available)

11:49

Was hoping for sub- 10:00, runs left me more gassed today than two days ago when we did 7 400M runs. Weird.

as rx'd 9:26 17 degrees and winter here in rockford

d - 30m/175

9:13 as rx'd (pr)

chest to bar pullups...running getting stronger but still not where it needs to be

j - 35f/125

13:50

1 pood

M/38/175/5'8

as rx'd- 18:31

Felt good to finally use a kettlebell for this.

Done as Rx'd, in boots and BDUs, in the rain and wind. It was a pretty decent rain and I probably gained 5 pounds of water by the last round.

11:05.

C: 11:37 PR

11:09 as rx'd

7:39

10:12

so close to 9

Used DB, Treadmill, and deadhang pullups

as rx'd 13:20

M/47/5'9"/174

Subbed 55lb dumbell

12:55

"Helen"

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

time was 13:44

first run was interupted by a police man wanting to know why I was running from a empty warehouse. I had to explane that I was on my workout, and we have a home gym here!!

Allthough I didn't do to well anyway, I hadn't eaten today and I took a fish oil cap just befor my workout. It made me dizzy and everything got real bright. I had to walk a bit on the third round to clear my head. That never happens, I may slow down during a workout, but never stop.

I'm good now, and I got through the KB swings at 55lbs. I was worried about that.

30/m/198

9:44 as rx'd.

went out a little too hard and temp outside was definitely an issue, but I'm still very happy with that today. no broken sets.

18:36
1:04 improve
4 laps / mostly jumping PU's

22/M/198

13:10 as RX'd, first time with Helen, and thus ends my third week of CrossFit!

#45 FitMom - AWESOME!!! Nice work, chica!
Pony - thanks for passing on the info :) S'More - prayers and hugs!! So excited for you!!!

M/38/175/5'8

as rx'd-18:32

F/142ish/5'4"/38
Rx'd with womens weight of 35lbs (dumbbells)
15:52. PR
Kettlebell planche? :notworthy:

F/25/5'0"/120lbs

15:59

As Rx'd using "girl weight" 16kg kettlebell. It's the pullups that kill my time!

F/25/5'0"/120lbs

15:59

As Rx'd using "girl weight" 16kg kettlebell. It's the pullups that kill my time!

33f /5'6/ 150

30# swing
Pull-ups 80# assist

14:30

greg A warmup

as RX'ed

15:21

F/39/139/5'7"

Arc trainer for 15 min
CFWU x 2 (w/o pull ups)

Helen
Runs on TM at 1.5 incline 8.0 mph
35# DB
all strict pull ups, except last 6 in 3rd round - those 6 were singles/jumping.

18:40

Don't know how everyone else does this so fast. The TM is upstairs in my gym, but I still need this break between exercies to breathe. If I learned to kip I'm sure it would help. Ugh.

sub'd 400m row for run
11:31

25:25
WHAT?! My time went UP 3 minutes since novemeber! grrrrrr

m/30/5'10/200

subbed 500m row for runs everything else as rx'd
12:41

26m/5'10"/162#

As rx'd 10:01

Could have done it under 10mins but had to wait for pullup handles and there is about a 20 second lapse every time the treadmill has to speed up.
My personal best is 9:30 when the gym is dead

41/m/162

as rx'd except
.3 mile (with elevation)
45 lb. DB
12 PU

18:30

M/24/158/5'7"

First time with Helen. I think I did pretty well.

Wish I could say as Rx'd...but my ankles just can't take the impact.

3 Rounds:
Row 500m
21 55# Dumbbell KB Swings
12 Pull-ups

All Sets unbroken

Time: 13:45

As rx
14:45

Finally starting to kip on pull ups. First set was unbroken.

1st time "doing" Helen, and she was NASTY!!!! Loved every minute of my time with her...

Warm-up: 20 minute power walk 4.0% incline at 3.8 mph, 1.25 miles

As Rx'd
Run 400M; on treadmill
55# DB Swing
12 Pull Ups-all jumping
Total time: 12:40

Cool down: 21-15-9 ABMAT Sit ups
Have fun!

Nic - 9:25, as rx'd on Heath Middle School track
Katie - 13:33, 20# KB swing

11:45 as Rx'd.

9:57

33 220 bwt

wod as rx'd
400's on treadmill (no incline speeds of 10.5,10.6,11.0)

time: 10:33 new indoor pr

36F/5'3"/120#

11:26 as Rx'd

Wintry mix outside

Subbed 40 #45 SDHP

Otherwise Rx'd

8:55 pr by 1 min

m/24/6.1/200

rxd w/ DB

9:56

It takes 3 laps of the track at my gum to make 400m, so I'm constantly going around corners. Don't know how much that slows me down, but I feel like its hard to get a good rhythm.

As Rx'd: 10:36

9:52 as RX'd

14:08
Horrible...

didn't time it exactly - 7mins and change.

as rx'd.

Wife - assisted pullups and 18lbs ball.

M/46/158 lbs.

WOD as Rx'd (except k-bell swings to eye level, not overhead): 11:23

The Claw

23/m/6'0/190 ish

rx'd - used 55lbs Db

8:36... got kicked off the track so had to go to the gym and use the treadmills... treadmills are slow to get up to speed :-/

15 minutes

9:37

10 seconds slower than last time. Time lost to crappy Star Trac treadmills

3 sets Texas arm wrestler curls 65lbs
3 sets zerchers 80lbs

37/m/5'10"/169#

rx'd

14:43

as rx'ed 11:50

18/M/5'8"/160

10:03

13:16

Debated long and hard about testing the lower back out with this WOD. Did a long warm up with rowing, du's, air squats, and o/h squats. Did some pnf stretching (great stuff Kelly!) and warm ups with 1 pood kb.

Thanks to the ques from Jeff Martone (crossfit radio) interview managed to keep back safe!

Lost time on 3rd round of pullups.

#71 Bingo:

That was a very inspiring muse. Great way for us CrossFitters to start our day. Thank you!

m/31/165

55# db swings, rest as rx'd

8.39

7:59 (PR)

7:59

first time doing the "Helen" workout. I had to use a 45 pound weight plate for the kb swings. otherwise as rx'd.

11:34...just lost my virginity to a lady named helen

33/m/215/6'5"

13:00

did 40 squat thrusts as a sub for the 400m, 35 plate instead of dumbbell and did all the pullups in a stupid slow time of 16:15. at least i feel like i did something right:)

32m/5'9/180

sub'd 200 single-under (jump rope) for the run.

10:42

39/m/190
pr is 7:49 as rx'd

today sub 65lb db instead of 55lb

8:20

Sorry by squat thrusts i mean burpees. the Air Force calls them squat thrusts.

fav workout...
as rx'd with dumbell

9:48 and treadmill 400's

m/23/6'3''/215

5th WOD for me. 58M/279/6'

400m run
15-lb dumbellx21
12 pullups with 210lb assist
400m run
25-lb dumbellx21
12 pullups with 210lb assist
400m run25-lb dumbell
12 pullups with 220lb assist
18:32;78

A Zone question for everyone: Do you ever get to have "cheat" meals? I know the book says like, once a month or something, but I was just wondering if anyone does them more often. And how does it affect performance, weight gain/loss, etc. Thank you.

Me: 42yo/M/5'10"/174lbs/10%BF

Warm Up: Greg A's Warm Up 10 reps per exercise

WOD: Helen 12:08

Run: 400 meters these were out and back with a set of double doors in the middle, navigating through the crowds at the gym was interesting.

Kettle bell swings: Used 55lb dumb bell, all sets unbroken using a rest at the top of the swing when needed.

Pull Ups: All kipping, first set unbroken, 6 and 6 on the second set and 3-3-3-3 on the last set. My brain got tired on the pull ups, not very happy with my pull up performance :>(

Cool Down: some bar muscle ups, handstands, tucks and rolls, and some skinning the cat/L-Pull up type stuff....

Today, my son did his first crossfit Kids workout. Age ten is the youngest age they allow a child into the gym on base and Billy turned ten last week. He was excited and he did a good warm up, box jumps, air squats and assisted pull ups :>)

Have Fun, Train Hard,

Billy

CFSB

press
5-5-5
40-45-51kg

For time:
21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters

rx 16:01

As rx'd 9:35 PR by 35 seconds. running is getting stronger, or I am mentally pushing through it...most likely the latter.

As: Rx'ed
17:22

For Jen #231:

At the level 1 Cert nutrition lecture this summer, Tony Budding said that he considered one to be in 100% compliance with the zone diet given either 3 cheat meals per week or one cheat day per week. But I think that that underestimates my ability to cheat. :-)

27 / M / 180

Did the workout today by myself, and I am hard to self motivate.

As Rx'd

16:08

9:49 as Rx'd

WTC

29/m/193

8:51, a PR by 1:46.

Runs done with turnaround at 200m.

Jen (#231) - My wife and I Zone, and do 3 cheat meals, or 1 free day per week. We find when we do this, we feel great and performance is good (continues to improve). When we started we did 2 very strict weeks, and leaned out quite a bit.... We both feel like the 3 cheat meals is sustainable, and it seems to work well for us.

M/30/5'6"/159

8:57 as Rx'd

Nice workout, I had to subtitute a sandbag kettle but the push was still the same.

13:43

Will
M/28/6'1"/185

Rx'd: 9:50

Kirsten
F/27/5'11"/145
1 pood
Jumping Pullups
10:19

Hey Jen, Comment 231, "do you have cheat meals on the zone?"

You are correct that the Dr. Sears says that about once a month you should totally blow out a meal and then see how you feel (like cr@p) so you know what being in that tight insulin zone feels like. I personally don't do that but I do zone in things that are not good for you. As an example, I will have a small piece of chocolate, or nutella on a piece of apple, or 8oz of ice cream with a meal and I will count those carbs and fat as part of my meal so that the meal is still in zone ratios of protein, carbs and fat. This way my blocks for the meal and for the day stay on track, its just my food choices were not the optimum. By doing this, I don't "miss" any particular foods because I still have them in small amounts. I try to do this maybe one meal per day max. I like being around 10% body fat and I seem to stay right there over the long term by zoning this way. I hope that helped...

Have Fun, Train Hard,

Billy

m/39/6'3"/194

as rx'd: 8:43 (pr by 90 seconds)

s'more

God Bless, prayin for you and yours.

11:32

#235 jfett and #239 Russ

Thanks for your help!!! I have been Zoning now for a few weeks and haven't cheated, but all I can think about right now is the cinnamon buns at Whole Foods...with extra frosting...must...go...get...one...

Thank you!!! :-)

knee is still bothering me, so i did ELIZABETH
10 mins as rx'd

Mark - 13 rounds plus 5 DL of:
Painstorm WOD - 30 mintues, AMRAP of 1/2 bodyweight (80#):
5 snatch grip DL - 5 HPsnatch - 5 OHS - 5 BtBPushPress

Theresa - 15:06 of:
"Rowing" Helen (500m w/ 1 pood and smallest band on Kipping pulls) 40 second improvement over last effort

7:16

M 20/5'8"/135lbs

as rx'd
chest to bar pull-ups

~17:00
had to go off the gym wall clock, still need to get a work-out watch.

m/5'3/160/29

rxd (55 lb dumbell)

12:25--last time 11 minutes.

Bummer to not see progress on Helen, because my time should be a lot better. This is my first WOD back since last sunday and the front-squats. I've been sick since then with throat and coughing etc. I had no juice in the veins, my legs were weak and my lungs were hurting. At least I'm back into it. It might take a few days to a week to get my body built back up.

How close is everyone's pullup bar to the finish line of the 400?

400- 93 sec
400- 95 Secs
400- 107 secs

Swinging cobblestones

total ~10:17

35 M/5'10"/ 185lbs

East River Track

Swings with 45 lbs dumbell, other as rx'd:

18:37

On a treadmill:

17:50

18:25

M/26/162

As Rx'd

7:38

Cold and Windy here in East TN!

Did this one right before Friday's WOD.

15:00

Aloha,

Jordan

37M/5'10"/165#

Warm-up: 3:01 row (730m); CFWU (minus pull-ups) 1x14.

As Rx: 10:14.

Cool-down: PNF of hamstrings; foam roll.

PR by 0:10. Outside road course. 27F (14F wind chill w/24 MPH wind gusts). Strict pull-ups.

Swings with 16Kg KB and ring pullups

WkH: [m/50/6'0"/165] 15:56
Son of WkH: [m/16/5'11"/145] 9:45

Love Helen, not so sure about the ring pullups. May have to get us one of those portable pullup bars from AgainFaster.com

This week is my 4-month CF anniversary. My first Helen was during my third week last November, made 14:20.

Today, 9:20.

'Nuff said.

I'm just sayin' that if you are posting at or under 7 minutes on Helen, please post a link to the video, it's possible...

Have Fun, Train hard,

Billy

first time for helen:
11:33 as rx'd (treadmill, 55#DB)

blew through the 1st rnd (11.5 mph), but gassed out on the final 400m (started 10 mph but stepped off for a few sec's then slowed to 8 mph). Next time I'll try a more reasonable pace.

later,
b
m/32/5'8-1/2"/175

51% day

4:50

200m runs, 62lb kb 11 reps, 6 pu's; avg HR 178, peak 186, rec 56. In the rain at home. Preceded by CFSB

Day 2, 3x3 DL, 245, 265, 275.

Thanks Bingo.

45/76"/190

CFWUx3x15 (PU's 2x5)

subbed 150 rope singles for run
KB swings used 16kg

8:32

Today I slit my left wrist with a broken glass at my work (I'm a bus boy) and had to get five stitches on my wrist. So for the next 8 days all I'll be doing is core and legs.

Anyone got any challenging workouts I can do this week? Either ones you've made up or anything on here? I need to fill 5 slots for workouts and so far I plan to do a 400m walking lunge for time.

Thanks!

cfwu x 3
bwu x 3

oly supp day 1 week 2 3sets[3ohs/3psb/3hsb/3sb]

WOD Helen
sub 50#

11:39

14:05

-includes a 3 min pitt stop

F/36/5'2"/108

Warm Up: 250m row; 12 windmills; 12 jumping jacks; 250m row; 12 squats; 12 sit ups; 20" box jumps (20)

sub'd 25# db swings

12:45

Rode bike on first day of March

13:40

18:18 with 55lb dumbbell.
Previous PR 19:37.
The swings were easy, the running was brutal.

M/34/185
60# DB Swings
10 min even

F/31/125
35# DB swings
14:10

1:45 jump rope
50# DB Kettlebell swings
12 pull ups

9:10

subbed a 24kg dumbell

time: 11'34

last set broken
db swings 15+6
pull ups 6+6

9:45

Sub 800m on stationary bike
55# DB

Did it last week by chance.
35# dumbbell.
As rx'd.

11:36.

Good fun.

Treadmill runs
55 DB swings
Kipping pull-ups

10:01

F/45/5'2"/126ish

30 mins indoor cycle included 2 x 5mins high resistance and one set of 10:20 x 8.

Followed by Helen with 400m row instead of run and 25# dumbbell swings (no kettlebells) - 15:15

Find that the rowing makes the pull-up portion more challenging (i.e. my pull-ups pretty much sucked!) First set was kipping but could only do about 3 at a time. I did the 2nd and 3rd set of pull-ups on the Grav@30#, but still broken and only 3-4 at a time. The only consolation I had was when I went to use the Grav the last person had set the offset @150# :)

#266 Ben I'd do:

"Micheal"one day: 3 rounds of 800m run 50 back ext., 50 sit-ups,

4 rounds 400m run 50 squats another day

then maybe a 5x3 or 5x5 heavy back squat day.

if you can't use the arms might as well kill the legs!

Speedy recovery!

subbed runs with 2 mins on eliptical (total 860)
50# kb swings x 21
12 pullups-broken sets, jumping pullups

13:36

M/43/6'0"/175
500m rowing instead of running
55 dumbbells for swings
12:50

14:32

as rx'd

10:38.7

M/22/5'9/155

as rx'd w/ 55# db -- 9:04. PR by 13 seconds from July.

m/39/5'11"/212

10.03

got all swings and broke pull up third round.

as rx'd.

Exactly 13:00 min
Not Impressed with myself...Time to kick it in!

I only had a 45# db, so I did 30 reps each round for the swings. Just for kicks, I also did L-pullups.

11:32

Helen scaled with 25# db and 1knee in band PUs (lil bit harder than stepping in)
13:57 Not bad.

Afterwards, did handstand holds and little baby HSPUs LOL

Continued to face my fear of the clean :)and worked with 45# bar over and over. Good stretch out and off to supermarket (with crazy hair, a really old and ratty "Truck Stops of America" t-shirt and pink cheeks LOL)

So now Im all cleaned up, got my tunes ready, glass of wine, and all my tools are out on counter like a surgeon... cutting boards, knives, containers, measuring cups, putting my apron on... I should take a picture of produce taking up my entire kitchen table- fresh: beets, broccoli, baby turnips, portabella mushies, spinach, green beans, celery, carrots, parsnips, onions, sweet taters, red peppers, parsley, thyme, apples, grapefuit, green grapes, bananas, cantaloupe, strawberries. Also eggs to hardboil, big container of peach yogurt (to put in lil containers for my bambina for lunch) tuna in cans for t.salad.

New recipe will be stuffed portabella caps (with ricotta & spinach). Also baked root veggies, chicken cutlets, chicken paprikash, meat sauce, turkey meat loaf, tuna salad with grapes. About 90% paleo- I do use panko bread crumbs mixed with some spices and pecorino-romano cheese and a lil fontina cheese in the root veggies, and a lil bit of oatmeal in meatloaf as binding agent. I'll be at this for a while, but the time flies :) Any musical requests?

Giddy-Up!

coming back from left rotator cuff injury so focused on super strict form. Dead hang pull-ups, no kip, pause at the bottom, shoulder blades integrated down the back. KB swings, shoulders back, chest forward.

only about 10 mins off my PR :) 20:05

followed by 15 mins rotator cuff PT exercises

did 5 sets:
400m snow/asphalt run
21 KBS
12 chin ups
3 min rest

as rxd

9:05(pr)
previous pr 11:58

TSW!

Helen as Rx'd in 8:05 but my treadmill wont go past 10.0mph! too much snow to go outside... maybe next time sub-8!

M/31y/6'1"/156

As Rx'd: 16:48

Running is not where it should be, and still working on the kipping pull-ups.

as rx'd:

10:45

ankle still not 100%!

WU- 2x
100 Single Unders
15 situps
15 pushups
15 good mornings
10 squats

Ric

12:30

Subbed 2 x 25 plates(50#) with a cargo strap loop. Worked very well for the swing movement.

400 in light rain and snow.
Ate too much lunch...almost met pukie on the w/u

Jen

200/12(8#)/6 (2 straps)... about 10:ish didn't check the watch

RicT

M/40/185

As rx'd: 9:47

A PR by 8 seconds. I'll take it.

More better faster

50lb swings
and during the 2nd round some guy took the bar to stretch so I did my 2 set of pulls after my 3rd run

8:48

Cookie- how're you doing with the cut back in diet soda? I had a diet orange sunkist (?) at supermarket today while shopping and halfway through I was done. Think I just like the fizzies. Now I'll probably go 7 months before I want another. And dang girl, nice pics! You and Herm- smokin' hot crossfit couple!

Eric- yah mon, new profile pic def in order, not today; I'm rockin' it tho', & that dude is SO not worth the time to try to convert. FB later

11:43

Subbed 60-lb. db swings for kettlebell swings. Actually had to tape two 30-lb. dbs together.

Was shooting for sub-12 (first time doing Helen in a long time), so I'm satisfied despite my slowness.

We did this one a few days ago at CrossFit Bogota. A bunch of folks got new PRs, including me. Here's a quick rundown:

As RX'd
7:50 - Me(PR by 0:02!)

Non-RX'd
10:06 - Marco (35lbs PR by almost 2 mins)
11:29 - Tony (25lbs)
9:22 - Ernesto (PR! 35lbs)
10:16 - Tanco (PR! 35lbs, some jumping PUs)
9:06 - Nico A (PR! 45lbs)
22:30 - Felipe M (newb - 15lbs, some jumping PUs)
10:22 - Padre (15lbs, assisted PUs)
10:59 - Natalia (25lbs, subbed 50 Walking Lunges, 25 each leg, for runs)

7:58

9:22

w/ 1 pood swings

pr by 1:02

16 minutes

22 / M / 5'9" / 132lb

I'm behind, so I did the hip-back extension/400m run WOD today, scaled to pack intensity from BrandX:

For time:
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters

34:57

This one after the lunge WOD yesterday - it's like a new kind of pain.

9:35 PR @ RX

W/U
400M run w/FLAK and ammo, in boots (body armor, ~55lbs)
CFWU

Helen as rx'd in 12:03

First run and set of swings in armor, rest without. Had a brief fight with pukie coming around on the second leg of the 400m. I won.

First time ever doing Helen and she definitely whipped me good!

had to run through gyms, hallways, lions and tigers, oh my! no PR this time

as rx'd:

8:40

cfwu x3

More snow here so I sub'd 500m rows for running. Otherwise as rx'd

10:37

30yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round.
Kettlebell swing 16kg x 5-5 24kg x 5. Jog 400M.

As rx’d: 11:57
Foam roll after
Compared to 081117: 11:49 PR

12:22 PR, still not happy because i have to do this in the gym and on a treadmill. i think my time would be quite a bit better running outside.

38/m/5'11/165

0.25 mile run on treadmill
30# dumbell swings
12:34

m/31/5'9"/167

as rx'd 14:05 (PR by 54 sec)

cfwu x 3 (minus pullups)

11:58

Treadmill at gym is upstairs, dumbbells and pullup bar downstairs. Too much transition time.

I'm in another hotel...limited equipment...so I invented "No Pull Helen"

Three rounds for time:
Run 400 meters (treadmill)
35 dumbbell swing X 21 swings
24 Push ups
24 Bench Dips

15:21

F/24/112

11:40

1st round:
400 m run
25lb dumbbell
12 pullups
2nd and 3rd round:
50 double unders
25lb dumbell
12 pullups

Pony - thanks for the props chica! Of course i think we are adorable too ;) I swear we are on the same vibe - been chopping up this week's food for the last hour jamming some old No Doubt and Jane's Addiction. Doing great with the diet soda - i will be having NONE today :) When i drank the one can allotted for yesterday, i decided it had lost its luster and didnt finish it. YAY me! great job on Helen too btw :)

as rx'd with dumbbell subbed for KB and running stairs in between stations

11:07

m/30/220

9:47

hill runs
40lb dumb bells
12:08

15:00

Done at Plattsmouth Comm Ctr

Dave m/33/210/72"
as rx'ed 10:30

Jeremy m/30/200/72"
w/30lb dumbbell 10:35

I think I broke my PR, but have to wait to get to work to check.

Dave

33/210/m/73"
as rxd
11:42

30 yards between stations

WOD Helen.
as rx'd,
8.39
slower again! all rounds unbroken ,chest to bar on p/ups,didnae feel right doin it in middle of the day,usually do the wod's last thing at night,gym was mobbed,had to wait on p/up bar on 2nd round.
later ,m/ups and ring dips.
s'more,que todo vaya bien.

As rx´d
8:31 (49 sec pr)

19/200/m/72"

as rx'd
15:03

as Rx'd: 12:55(PR)

m/20/5'8/158

12:47 min, almost met pukie

9:47. PR was 9:08 in May. Really windy, might have slowed me down a bit (that's my excuse and I'm sticking with it).

20/M/195/76"

9:15 as rx'd

470m run
55lb DB
12:59.
First Helen

Hip-back Ext./400M WOD, as Rx'd

20:32

3.55 miles in 27:47 (7:50/mi)

M/25/161

Time: 7:51 (PR by 15 secs)
Runs done on treadmill.

cfwu x 1

3 rounds:

.25 mile run (treadmill)
55lb dumbbell swing
12 kipping pullups

9:53

previous 11/17/2008:
14:58

8:51
runs on treadmill
55lb dumbbell

didn't check clock before first round. Last two rounds took 9 minutes.

14:00

m/29/6'1/192

as rx'd

9:01 not my best

m/26/175
As rx'd-8:29 Did this one month ago and got 10:04. Big PR today.

Leah-12:30
Hector-11:25
Darryl-9:43

Treadmill quarter mile
55lb Dumbbell Swings x21
Pullups x12

3rounds 9:38
Splits
2:45
3:40
3:13

185lb Bench / Pullups
5rounds
10/12, 8/12, 8/12, 8/12, 7/11

m/42/165/6'

subbed 2 pood kb swings (only kb I had today)

10:42 (last time: 11:52 w/1.5 pood)

9:35 as rx'd.

First time back in about 2 months. Been doing the PT at the Fire academy plus some strength work on this side.

Today:

CFWU x 2

Helen: 9:54 PR by almost 2 mins

Then did the Westside for Skinny bastards workout Ive been doing for the last 2 months. Back to straight Crossfit (Black boxing) starting tomorow :)

As Rx'd

11:20

m/38/5'10"/170

M/51/180

55# dumbell. 16:45

Thinking of you S'more, S'more Momma, and S'more baby.

HUGE HUGS from FitMom and FitMom'sMom! :)

9:51, pr is 8:47. Everything unbroken, just slow. Fightig some bronchitis, I think.

37/m/173/66ins.

13:42

16:12

13:12

Male 23, 5'7, 168 lbs

Helen as Rx'd

8:27

I love this work out!

Warm-up: 15 min bike, 3 x CFWU

WOD: Helen as Rx'd, subbed 450m run, 55 lb dumbbell

16:29

Been doing CrossFit for two months.

M/39/6'1"/258

At Globogym:

450 meters (ran an outside loop)
55lb dbell swings
12 kipping Pull-ups

12:46

10:45 - not as rx'd. Frustrated: I was going for sub 10. People in the way - signing up for Xfit gym soon!!

Used 44 lb. kettlebell.
Treadmill - lost a lot of time ramping up to speed.
Kipping pullups

nice, haven't done this one in a while.

9:54 with 55lb DB swings (no kbs)

As Rx'd:
10:39

Man...this is not a good one to do right after eating 2 large omelets
and a strawberry waffle...nearly paid for that!
All runs on treadmill, 1.5% incline, 9.0-9.5 speed. Running was the killer on this one for me. Not sure if it's just the running or because of the meal. Probably both.

There Herm, I fit it in to my day just like you said i could! haha

Now back to reading the days posts...

Old PR: 12:38, Helen as Rx'd
run on tredmill, 55lb dumbell used
10:27 (PR!)

As Rx/ed only used 50 pounds. I had a hell of a time getting a treadmill for my three sets. Gym was busy for a Sunday. 15:03.

1/4 mile treadmill run 1% incline
21 dumbbell swings (Matt 40#, Karen 20#)
12 jumping pull-ups

3 rounds - 16:04

m\36\6'2"\285
weight assisted pullups
500m rows inplace of 400m run..TOO cold to run today!!
45lbs DB swings
15.39

practiced 45lbs front squat position.
did 1x1x1x1 unassisted pullups

M/25/6'1/175

As rx'd:

15.28

About 3 min. slower than last time, which is to be expected because I'm just now getting back into Crossfit. Def. lose some time getting the treadmill up to speed. Grip was fried at the end.

25/m/5'11"/175
As rx'd
9:56(PR by over 2 1/2 min)
Finally starting to push myself harder.

Third Helen since November 2008. 11/4/08 9:47 with 1 pood kb. 1/26/09 9:51 as Rx'd. Today as Rx'd 8:05. Never gets any easier but the times get lower. Why is anyone doing anything but CF??

11:00 (PR by 2:37!)

Sub'd 44lb KB and 26 swings...all sets unbroken except last swing set

First Helen

As RX'd 21:25

ran on treadmill, kb as rx'd, sub'd assisted band pull up's
11:35

9:05

Had to run on treadmill 35 degrees and snowing yuk!!
40lb kettlebell
Light band with pullups
10:30

Had cheat day today yummmy just ate ice cream!!

First try at Helen and I managed to set a PR: 16:24

Used a Gravitron to assist with the pull-ups.
First 2 400m laps were too slow. Last set of Pull-ups was broken and really slowed me down.

Great work-out.

17:40

I invited Helen to the house today since I didn't feel like meeting her at the gym. Ofcourse both my wife an son think all the CrossFit ladies are a bit crazy so they don't exactly welcome the ladies with open arms. Helen was nice enough to spend 13:17 with me, but I needed to clear some non-paleo demons I ingested duing a birthday party yesterday so I spent another 6x2min rounds on the heavy bag. All-in-all I feel like a bag of smashed apples right about now, and I thank goodness this chair I am sitting in has arm rests. Otherwise I don't think I would be lifting my hands up to this key board for another hour or so.

***FRAT***

#26 jakers
Man seems like everyone is getting taken down by the flu or pneumonia or bronchitis! Take care of yourself and recover well. It might inhibit you from working out, but i doubt anything could stop your sense of humor :)

#40 Rookie
Man, for having a messed up knee not too long ago you sure are fast! lol

#71 bingo
I love your musings as always. However, I liked this one particularly well. The final line is certainly a keeper :)

#88 Playoff Beard
You smoked me too! Awesome work today, more inspiration to hit it harder

#252 fat tony
Don't be discouraged! Have to be realistic considering you are coming off of a cold! I guarantee you you'll be killing the wod again as soon as you're back to 100% and reacquainted with the pain lol :)

Strong Lil Pony
Goodness...you need your own tv show on the Food Network lol. My stomach is growling just reading all that!
Appreciate you keeping us up to date with s'more. I'm sure he's plenty busy given the situation at hand. Can't imagine the pressure of being a new daddy!
And...i'll be checking FB!
***END FRAT***

rx'd 8:57

520m run instead of 400m

23:00

#279 Boss M.

Thanks for the ideas, and thanks for the good wishes.

time was 15:32

My first Helen:
3 rounds for time of
run 430 m
15 kettlebell swings, 10#
9 jumping pull ups
11:34
39/F/118/5'3"

As rx'd in 10:41. I hate waiting for the treadmill to get up to speed. Could do the run at faster than the treadmill allows (12mph) but then would probably need to rest a few seconds to catch my breath before starting KB swings.

cfwux3 - pull-ups
17:00

As Rx'd 10.38

Subbed 50 lbs. dumbbell swing and running was on a treadmill. Time: 20:56

swings with #50 KB
all else as rx'd
7:48

m/39/5'4"/143

Used 50# db for swings.

10:25 (PR by 54 seconds)

Notes for next time: Modified run route so that it starts right next to pullup site, which cut down transition time. Only broken set was 3rd round pullups, which I broke 6/6.

9:01 rx'd

"Helen"

Three rounds for time:
Run 400 meters
35 pound dumbbell swing (heaviest I have)
12 Pull-ups

14:44

43/170

As rx'd:

14:25 - about 2 minutes off PR

m/48/177

CFWUx1
BurgenerWUx1

Run, Treadmill, 440 yds: 1:38/1:34/1:37
KB Swings, 1.5 pood, 21 reps: 0:45/0:55/0:48
Pull Ups, Kipping, 12 reps: 0:26/0:33/0:32

8:51 (PR)

All sets unbroken with the exception of the last set of pull ups (6-3-3). Previous PR was 9:56 on 081117. Prior to that it was 11:50 on 080729.

Also did the following 3 rep sets of shoulder presses:

45/115/135(PR)/140(2)

Got "stuck in the middle" on the last rep at 140. Hope to knock it out next time.

Mom and the kids took the weekend off.

3 rounds for time
Run 400 m
21 dumbbell/kettlebell swings, 35#
12 pull ups
14:53 min

11:30

I looked back through my logbook to see how I did on "Helen" in the past. I have subbed row all 3 times.

1st 9/16/07 w/36lb KB - 16:00
2nd 10/16/07 w/36lb KB - 12:43
3rd 03/01/09 w/53 KB - 13:48

Happy with the rx'd weight and time. I think the row makes it harder.

12:11

55# db
treadmill @ 1%

had to slow for 30 sec on 3rd run.

CFWU (MUs instead of PUs/dips)

55lb DB for KB swings, otherwise as RX'd.

10:06

Still painful to run, which slowed me a bit.

Take care!

M/29/6'1/180

9:12 as rx'd

10:03 as rx'd

20 mins. was hoping for under 17.

BW 174

as rx'd

7:33

Did a bunch of deadlifts prior to doing Helen

Newbie: M, 39/6'/190. Sub'd 35# for swings, weight assist on pullups but getting better. Thx CF. HUGE props to all you machines who can do these workouts as Rx'd. You all ROCK. I get it now. :-) Love CF.

M/28/5'10"/165

As Rx'd (w/ dumbell swings)

7:55 (PR)

last 8:13

8:52 rx'd

Looking for some quick Paleo-Zone Crossfit advice!

I've been doing CrossFit (3 on 1 off)and PaleoZone religiously (cultishly?) for the past 3.5 months and have made tremendous progress. Bodyweight down 65lbs., energy and fitness increased. I'm not smoking anyone's times but mine and I'm nowhere near where I want to be, but on the right path.

What is the "damage" of a cheat meal? I realize that is a general question with no specifics, but how much will I regret having a "birthday meal" next week? It took me about a 12 days to get into the Zone originally. I'd rather not go through that again. On the other hand, while I could skip the whole cake thing, I think I'd like something other than 10 cups of Brocolli for dinner and with my limited skills that means going out to eat. What's your preferred cheat/non-cheat? Sushi? Mongolian Barbeque? Paella?
Comments welcome.

are animal crackers paleo?

Day 24

"Helen"

As rx'd

21:36

12:03

55lb dumbbell

10:05. runs in the neighborhood. probably a little over 400m. I'll have to measure exact distance sometime.

#401 Jakers

Frayed knot! (I'm pretty sure they're not even Zone.) A good thought though.

Started off to the gym a bit late today. Wasn't sure if I would get my work out in. Had to hurry through my warm up and debated in my head a while if I was going to go run outside or inside. It was raining quite steadily and there was a slight wind. I decided I hate the tread mill more than I do the rain.
This was my second time doing Helen with #40 dumbbell. Last time I ran a bit further and thought it was 15 PU so my time ended up being 14:19 and I had to break my dumbbell swings
This time, I had my route measured out for me by my most awesome husband Billy and I did all the DB swings with #40 unbroken and of course, only 12 PU!
Total time: 12:06
2 seconds fast than my man (that doesn't happen too often so have to brag when it does)!! and 2:13 fast than my last time!
VEry happy with this! ;-)
Billy always cheer me on and love the days I can actually catch up or beat him. What an incredible man I found to share the rest of my life with! ;-)
This was a fun one! Great job everyone! Some of the times on here are incredible!!!

First CF WOD ever

17:26
rowing 500m instead or running
55lb dumbbells

The thing that slowed me down was grip strength. Endurance and strength was fine but the constant taxing on my grip made the swings and pull ups very difficult.

7:42 with 55lbs dumbbell

It was torrential snow here in richmond, so I did:

3 rds:
12 Full-squat Kettlebell cleans each arm
12 Pullups

9:10

9:50

PR by 1:34

I was shooting for sub 10 this time. That just made my night!

M/43/6'/198

"Helen"

400m on Treadmill
W/50# DB Swings
PUs as Rx'd

14:37

16 year old son
400M on Treadmill
W/30# DB Swings
Jumping PUs

13:10

Helen as rx'd

10:56. . just terrible.

had to run on treadmill but that's no excuse.

10:43

31/M/190

as rx'd with Dumbbells - well close, I think I ran about 400m each time.

10:34

john

JULIA: F/44y/5'02"/151#
WOD: "Helen". Subbed Run 400m with Stairs 2:00. Scaled 2 Hand Swing to 25# Dumbell.
TIME: 17:38

GEORGE: M/40y/5'08"/156#
WOD: "Helen". Subbed Run 400m with Double Unders 2:00. Scaled 2 Hand Swing to 50# Dumbell because that's the most I have.
TIME: 14:23

I love that I cheated for the first time since starting the zone (1/4/08) and there's all this discussion about it. While everything (girl scout cookies, homemade donuts and onion rings) tasted amazing, I STILL feel like poop: Couldn't sleep, heartburn from hell, felt like a cow, etc. I prefer the "less favorable" options as cheats I think.

Last date with Helen: 13:40 w/ jumping PU's
Today: as rx'd: 9:38
Swings unbroken and pretty, runs 9.0-10.0 pace, but those bloody pull ups...must learn how efficiently kip already. I look like a frog hopping in place on a pull up bar!

10:46

Subbed 33lb Kb because of sprained back
11:34
Runs on treadmill due to rain.

My first Helen:
Run on treadmill (.24 on 1st / .22 on other 2)
55lb db swings (all unbroken)
Pull-ups all done broken (3 or 4 sets)

Walked final .1 or .2 of 2nd 2 runs. So tired.

On treadmills otherwise as rx'd:
7:22

Aniz(f)
8:53

Jess(f)
9:23

Lauren(f)
12:22

My first Helen (cont.):

Rd 1- 3:31
Rd 2- 4:06
Rd 3- 4:06

Total Time:
11:44

M/30/162
WOD done as rx'd

8:15 got beat by Pukie-again! This is starting to get old. Time to step it up. Loving the snow here and excited about playing in it tomorrow.

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (55 pound dumbbell swing)-used 35lbs 25x
12 Pull-ups
16:36 time

as rx'd 12:32

Ok, now I'm questioning myself.

I did "Helen" early this morning using a 28kg kettlebell. Yes, that is heavier than rx'd. My runs were steady, but not fast...all sets of KB swings and pullups were unbroken. That being said...my time still seems pretty competitive compared to some of you other veterans.

My time again: 8:51

I think the 400 m run I mapped out on my street must be short. I'll check it again, I don't want to put up false numbers.

My first Helen as rx'd 18:22

Have been crossfitting for 5 weeks and I am seeing major gains.....
I have been building my own in garage gym!!!!

15:31

40 lb dumbell
treadmill at 8.5 mph
12 strict pull ups broken into sets of 4 at a time

Have been crossfitting for 5 weeks and I am seeing major gains.....
I have been building my own in garage gym!!!!

15:31

40 lb dumbell
treadmill at 8.5 mph
12 strict pull ups broken into sets of 4 at a time

21/m/6'2"/175lbs

13:38

scaled up to RX'd
400m
36kb
12 PU

only had a 14.4kg KB so:
RX 24.9kg*9.81m/s^2*2.743m(ROM)*21reps=14056J
Scaled Version with 14.4kg
14056J requires 36 reps

10:13

On treadmill as RX'd

7:42 rx'd

8:25 as rx'd

10:01 as rx'd (treadmill)

M/37/199/5'10"

12:19 as Rx'ed. All sets unbroken.

At the risk of being punished with Linda or tabata HSPU, did anyone else notice the typo at the top where it says "Sunday 090302" instead of "090301"?!?

10:36
sub: 1 pood kb swing

M/33/188

As Rx'd ran on treadmill very fun short and nasty
7:55 Great job today Gimpy !!

i was shooting for 9 min...so close 9:10

About 12 min. maybe just a little less. Did it at home so unsure of exact distance for 400 m. 55# dumbell swings in garage and ring pull ups.

35lb KB
10:44
2 sec off pr

11:14

Subed 2:00 jump rope for run. Everytime else as rx'd

CF Warmup x3
As rx'd 10:54

I was hoping to finish under 9 minutes....but on a lighter note....I GOT MY FIRST MUSCLE UP!!!...Day 3 of trying, second attempt. Once I got the first one I couldn't believe how easy it was to do. I knocked out 30 no problem.

Subbed 45#KB swings; As Rx'd 10:56.

Treadmill slowed run time down a bit, but still felt like a pretty good workout! Gonna bump to55#KB's in next time.

Semper Fi!

13:21
As RX'd used 35lb Dumbbell
Frustrating day today 1st day back in almost a week AT is killing my routine!!... smoked all of it except my last four pull ups i couldnt grip the bar at all the rest of the pull ups the whole time were fine...weird

#17 A.J.

I'm 196# and do 16 blocks. That's four meals with four ozs of meat. That's a pound of meat per day!Six ozs per meal if fish or a pound and a half of fish. I never feel deprived.

If you are doing the (by the book) zone, then I think Sears is including every possible protein source. For example, he considers peanuts both a protein and a fat.

Issue #21 of the CF Journal has an easier-to-follow Paleo zone program. I use that format and then add fat as needed.

Your daily protein requirements should remain pretty constant. It is the carbs and the fat that you adjust. I tend towards lower carbs than the zone. That way when I "cheat" I'm still close to "By the book" zone.

800m runs instead of 400m

21KB Swings: KB 44LBS is all I have.

12 Pull ups

20:58

31/m/5'10"/210

as rx'd

14:15 (pr)

12:50 as rx'd

27m/6'6"/225

9:35 treadmill & 55# DB

M/32/6'2"/185

WU:
20 minute run (2.4 miles)
25x OHS w/ 15lb bar, 25x pushups

WOD:
As Rx'd - 12:09

* speed ramp-up on treadmill was slow
* felt strong with 55lb DB swings
* grip was weak link during pullups

Eric Gohl--

thanks man. I'm not too down, I'm real glad to be back enough to go the gym at all. It just sucks because last time Helen hit i was less than 3 weeks in with xfit. Next time though. gotta get this crap out of my lungs, no better way than 400s!!! keep tearing it up, man!

rx'd

8:21

M/23/6'3"/74kg

8:10 (pr)
(previous pr 9:42)

30 yom, 185 lbs

8:42 as rx'd

55 lb db swing, runs on treadmill

40/M/169#/6'0"

Used 60lb dumbell
Outdoors at 20 deg F, used a tree limb for pullups
14:31 PR

kill me

Helen as rx'd: 9:50 (pr by 1:15)

Sub Day 2 of CrossFit NYC Kettlebell Cert (45,34)

18:35 @ 9 mph--had to find treadmill vs
13:55--rd 1 kb unbroken, 400s @ 10.1,10,8 mph 3/27/08
12:49--tmill @ 10mph 3/27/08
14:09 12/31/07 runs @ 9.5 mph
15:57 10/15/07 w/ runs @ 9.1,9.5,9.3 mph
15:46 9/06/07 w/ runs at 8.6-8.7 mph
16:08 7/23/07
15:40 w/55lb db 4/14/07
14:41 on 1/16/07 but grabbed 50 lb db by mistake
16:13 on 11/19/06
16:43 on 10/9/06
17:36 on 6/22/06
17:23 on 3/23/06
18:42 on 12/12/05 post hernia surgery 9/1.
18:03 on 8/16/05
19:14 on 7/11/05
22:27 on 4/1/05
22:48 on 1/11/05
23:18 on 12/13/04.

10 min bike wu 10/20.

m/44/185
11:29 w/45# DB
Been crossfitting less than 2 months, I believe!

as rx'd 9:05
dumbel swing, and first 2 rounds with butterfly kip.

9:42 as rx'd (PR)

7:28 as rx'd (PR)

9:50 as rx'd

ouch!ouch!
My pull up bar broke and I landed on my head.
Picked up my pride and finished the wod in 12:37.
Can you say concussion?
Had to find a beam in the basement to finish the wod.
My wife always said the bar would brake one day. I guess today was that day. She is just disapointed she didn't get to see it happen.

CFWU x2 (10 reps, - pull-ups, + push-ups)

"Helen" Brand X pack mod (3 rounds for time of):

Run 400m
25# KB, 21 swings (all sets unbroken)
Green band assist pull-ups

19:30

Much worse than previous times, but had to walk from KB, pull-up area to road to run, which I haven't had to do the last few times I did this workout.

F/59/5'6"/134

10:50

Almost 1 minute better then last time however I was on a treadmill today - 1X incline

50lb dummbell X25 reps ( to make up for the less weight)

12:42

27/m/76kg

10:43

#6 & #44 - "We're all in this together!"

#71 bingo - great post...

Stong Lil Pony - thanks for filling in the blanks about s'more...any more news yet??

Kim and Russ - amazing times~amazing athletes~ dedicated and gifted coaches...

CFWUx3 - Pull Ups

Helen
400m runs - treadmill 7.2 - 5.0mph
1 pood KB swings
band assisted pull ups

15:51 PR

4:44 improvement over 11/17/08 which was my very first WOD. I was shooting for 15... pull ups are still very slow. Some day I'll get the kip. Last running round was painful. And the very last KB swing even I would have DQ'd!

Now, do I get extra credit for WODing after spending the day at a baby shower that was nearly 1 1/2 hours away? AND had to detour going there since the highway was closed due to numerous accidents because of the snow?? And coming home the same highway - different area - was at a standstill because of a car fire?? Good thing Fit Mom was with me - adivan (sp?) and all.

F58/140/5"2"

#243 Billy

Thank you! That's a great idea. I probably won't do it everyday, but it's good to know that I could if I wanted to. Thanks again!

Jen

400m run
21 45lb db swings
12 pulls

10:42

9 min!
first helen
cant wait to do it again!

M/44/168

11:48

(44lb KB) up 10 lbs from last time

new Globo 13:45

8:56. PB.

Went balls out from the start.
Almost lost my breakfast on lap 3.
Comatose for 5 min afterward.
I still love Helen.

rx'd

12:55

13.49
used a plate for the swings
this one was harder than i remebered

14:10 with kipping pullups and 55# dumbbells did this just now this evening after a full weekend of fire school training and i was dead tired before i even started then i started getting cramps in my side during the runs which slowed me down some more could have been better on a different day

as Rx'd

10:47
new P.R. by 1:30

as rx'd
10:25
actually thought my time was better than it was, oh well, next time.

60 days on zone diet

helen: 11:08

then did
135 pushpress
135 high pulls
ring dips
12
10
8 reps with pause between rounds for partner to complete

MGySgt. USMC M/47/6'2"/202

Last time I did this I recorded having 14:00 for time. Today I used 2 stop-watches. One for total time and one for each lap. Todays total time 15:18

Today makes me think I messed up my previous recorded time. I have no doubts about today though. It kicked my butt. Actually thought I was going to break 14:00 because I started the third set of KBS at 12:00.

Lap 1... 1:28
Lap 2... 1:45
Lap 3... 1:47

I rigged a 45 Lb plate and two 5's together for the KBS. Completed all three rounds unbroken.

Kipping Pull-Ups on a tree limb. First set 5-5-2.
Second set 6-6. Third set 3-3-3-3.

After this WOD I took my boys out for a 3 mile run. We had fun.

OooRahh CrossFit

M/31/6'3"/205

As Rx'd (Treadmill @ 1.5 incline):

12:14

Previous: 13:45 (outdoors/cold)

Scott m/48/6'/210

40# KB, low pull-up bar feet hit ground a few times.
10:45

Janet made a return from shoulder injury. did 4 400m and back extensions 21-18-15-12 11:43

wu x 3 x 10: sit, be, push, dip, squat

"Helen" 11:09 PR (13:41 last time)

Done at YMCA. Treadmill runs & 55 lb. dumbbell swings.
Treadmill @ 1% incline, 11.0 mph 1st round, 10.0 mph last 2 rounds. .25 mile distance

1st 2 rounds unbroken. 14-7 on swings and 8-2-2 on pullups for final round.

Also, did a 10K yesterday. Legs are really sore now.

as rx'd
9:19

Allie - emailed you long cooking ramble. Good luck deciphering it.

male/30/6'1"/170

12:35 as rx'd

M/41/205 as rx'd, 8:32

m/20/161/5'9"

11:41

2:16 pr! loving all my pr's but am afraid i won't be able to beat them next time around.

F/21/5'0"/113

15: 57

Had treadmill issues... my first one broke.. then people kept taking mine when i'd go do pullups haha.

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

Time: about 15-16 minutes, I think, which is slower than usual. Need to get a new watch.

Still on Starting Strength program. Did this as weekly metcon.

Cycle 30 Kms in 1 hour 6 minutes,
CFWU1, 10x1.5 pood KBS, jog 400 m for warm up

Helen
As Rx’d
Unbroken, Runs on the road.

10:45

11:28 today. I only had a 45# bumper plate to swing. That made it rough. Pull ups were surprisingly hard. Had a bar only a foot from the wall, so no kip. The indoor track was blocked by bleachers so i probably ran further than 400 each time. Oh well... will fix it next time. looking forward to deads tomorrow

M 38 5'10" 151#

Donated a pint of blood yesterday. That shouldn't affect my athletic performance on Helen, right?

Wrong.

As RXed, runs at 425m.
16:01.03 -> 30s slower than PR.
Expected 14:30 or faster. Wow. A pint low takes the wind right out of your sails. Dayamn.

Wow. I can't believe some of the times posted above.

2March2009 Monday

19:50

Sub'd 1/4 mi on treadmill @ 1% grade for 400 m, rest as rx'd and lots of broken sets.

12:00 disapointing well see what happens next time...helen you bitch

14:32 used treadmill for the 400 m. and 55 lbs dumbell

9:50 with 2 pood kettle bell

M/5'10/170lbs/26 yrs

"Helen"
14:44 with 55lb DB swings

This was my first attempt at Helen...needs much improvement but I'll take it after a 12 hour shift on the road.

Thanks for putting up that pick Lauren! Represent Canadian Crossfit Affiliate in Oakville, Ontario, Canada

Drew

9:31...subbed 50 double unders for 400m runs. My knee still isn't 100%

12:22

scaled to a 40 lbs kettlebell.

m/19/143#

as Rx'd 8:14

as rx'd 30lb. dumbell swings

12:09

M/18/165/5'10

11:45
Strict pull-ups on rings, not kip at all.

running on treadmill, topped out the speed, usually dont like to run on treadmill but i think it actually helped this time.

Did 550m runs instead (thats the distance of the block around my house).

All else as Rx'd

10:06 kipped myself out of butterflies on the last round and had to change to kipping pullups which wasted the seconds needed to get in under 10 mins.

as rx'd

11:58 pr

12:15 as Rx'd
1% incline on treadmill

19'50"

10.05 with Bo pulling me on runs!
sub 2x25#db's for swing, swing to forhead level vice overhead
wu=30 min stairs, cfwux1

last time: 11.42 sub 2x25# db's for kb swing, run on street.
wu=10 min run, xfwux1 light on pulls.soar from bar mu's and surfing Kauai

last time:11:45 sub 35# db for kb swings
wu=run 10 min, xfwux2
bad head cold today, dragging

11:37

Modifications:
200m treadmill walks @ 15% incline
1-arm 1 1/2 pood KB Swing snatch
1-arm 12 pull-to-stand pull-ups
...all done with a 20# vest

Time: 15:17

3rd workout of Crossfit to date

12:30

back is sore next morning

Hey Guys, This is only the third WOD Ive been able to complete, and 2nd in a row.I achieved a disgusting score of 10:05.

Ht.5'3"
Wt.110#
Age. 18
Occupation. Soldier

14:13

had to sub in 8 reverse pull ups in the 2nd round because some dude at the globo gym decided he needed to work in...

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings
12 Pull-ups(Dead hang Pull ups)

14:17

CFWU @12 reps

16:45min (19kg) (faded badly on the last PU set)

M/6'/210/48YO
13:40, finished with jumping pull ups all else as Rx'ed

01/03/09
M/33/1.81/76
"Helen" - First attempt
25kg DB swings
9:45

9:34 as RX'd

M/29/187

400m row (calves still tweaked from switching to pose on the last 7 x 400m)
21 x 24kg kb swings
12 Pull-ups
3 rounds

Time = 9:49 The row was a dumb idea grip went very ouchy ;-)

Did this one a day late - did "Filthy Fifty" on sunday instead (WHY??!?!)

KB swings with 10kg med ball as gym has no real KB avail...also had to wait for "pull up" bars and xtrainer. Damn Mondays...

10:51

as rx'd: 9:00... butterfly kips def make a dif.

Helen felt great, 15 minutes as Rx'd, Don't care much about the time right now though, focusing on nailing the form and doing everything as Rx'd.

13:07 as Rx. Thought Pukie was coming for a visit.

Yesterday:
CFSBw2:WOD
Franish: 135#thrusters 12/9/6 / Pull ups 24/18/12 -10:30 (9 min pr)

last week 19:30 (after Joshie)

Today:
1) CFSBw2:
Front Squat 3x5
77kg-80kg-85kg(PB)

Back Squat: 1x15-20rep @77kg (up from 70kgx20reps last week)

18 reps completed

2)WOD Helen- As Rx'd 55 pound DB

9:53 PB by 1:17

081117 11:10
080729 18:11

WOD 09:14 using 55lb dumbell in place of kettelbell

8:53

sub 20kg dumbbells = 10:37

29/m/140lb

Helen with 45lb kettlebell

Time: 8:03 PR by 30 seconds.

25/m/5'11"/203
8:53 as rx'd first time doing pullups and swings unbroken...runs were slow.

32/177/m

9:04PR

8:44

9.50 (PR)

John was 13-14 mins timed off a clock

28/m/192

As rx'd
11:00

As Rx'd
15:13...a bit sluggish after a bad diet weekend.

M/40/190

"Helen"

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

10:59

as rxd

7:10

M/43/185#/5'9"
Sub'd 500m rows
50# Dumbbell Swing
12:24

M/31/5'9"/200

As rx'd 11:40. had to run on treadmill 1% incline.

M/35/176

As Rx'd

15:49

All pullups dead hang

25/m/172

Subbed 45 pound dumbbell swings
12:07

M
26
175

7:53

RX

subbed 35# dumbbell swings.

11'28"

23/5'11"/148

as rx'd
new PR by 4 min!

9:31

M/5'11"/195/28

20kg dumbell
16:20.50

14:32 with the following mods:

- 400M ran on treadmill
- 1 pood (35# dumbell) kettleball swings (first time)
- 60# assisted pullups

In hindsight, I could have done the prescribed weight for KB swings. I suck at pullups!

15 minutes

8:00(PR) as RX'd

Last PR: 10:30

Felt great! Pullups and swings have improved a ton! All unbroken until last set of pullups (7 + 5)

24/m/200 heavy
8:47

M/47/6'/184

As rx'd
9:17

tried a little change
20# vest throughout
70# DB swings
14:35
M/43/181/6'1"

10:24
PR I think or close. did it at station 1
tito

5' 10' 200lbs, 1 pood used instead. Time 16:34

General
28-m-pa
5-8 190

Did a different workout today.

Run 1/2 mile (around my block)-3 times
Do 50 Pushups-3 times

3 Rounds-my time was 21:00.

m/33/162/70"

Run 426m
21 55# db swings
12 P/u

15:45

Stopped for about a minute to blow my nose...actually, to catch my breath.

as RX'd 9:57 PR by 1 second

24m/175/6'

I think As Rx'd, Run may have been short, not sure by how much

7:38

8:59

PR by 2 and a half minutes.

m/33/168
cfwu x2
14:59 as rx'd

a rib injury made for extremely painful pullups. single/double rep sets. the other exercises were done in unbroken sets.

48/m/190

Row vs. Run as Rx'd. 10:50. Arms/grip are smoked

f/21/5'4"/130

11:17 on already torn/bloody calluses :(

rx'd on treadmill 1% incline

10:00

11:20. Union gym on treadmill after 3 weeks AL. Stop taking breaks.

as rx'd

11:16

pr by two minutes.

m/31/5'11/177

First time Helen. These ladies are just brutal. All of them.

3 rounds:
400m treadmill run
21 x 50# dumbbell swings
12 pullups

13:58

#562- I tried filing my calluses for the first time last night and it actually works really well.

CFWU x 3 std
as Rx'd

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

16:53 ~ 25 seconds slower GRRRRRRRR

As Rx'd

9:56 new PR

Bring on the deadlift.

M/39/175/6'

As Rx'd

11:33

Helen: 12:43 and it hurts in a good way

cfwu

last time 16:32 pr

kb - 1 round unbroken
2 round (14-7)
3 round (11-10)
pullups
1 round (13-5-3)
2 round (6-5-4-3-3)
3 round (6-4-4-3-4)

clock malfuction (sub 15 min)

as rx'd
9:37

on treadmill no grade
kipping pull ups
35 lb weight for swings

TIME: 12:00

13:49

10:08 as rx'd

As Rx'd - 12:56 New PR.

m/26/6'/167

13:28 on hilly-ass terrain

8:40

Done at LA Fitness in Palm Harbor, FL. Very nice facility and a few other fellow CrossFitters.

40 dumb bell swings 35lb
ran 3 miles (did 12 pull ups halfway between)
50 dumb bell swings

Total burned calories - 400

38m/6/183

Helen as rx'd on treadmill due to snow

8:47

11:33, 1:35 slower than last time....

Felt like I was moving faster, all swings and PU's unbroken....used a different TM time, maybe a longer ramp up time???

33/m/160

13:55

treadmill, lost time in TM warm up and long distance from weights to TM

11:30 first time through Helen

13:14

11:13
only had 52.5 lb db

11:25

Subbed 400m row for run due to my gammy leg.
24kg Dumbbell - final rep smashed myself in the face. EPIC WIN!

love it!

10:41
400m on treadmill 1% incline. 11.1mph lap 1 / 8.3mph laps 2&3. Stopped for 10 sec on lap 2, stopped twice for 10 sec on lap 3.

Weak overall - still recovering from party weekend with little sleep.

12:59
55# d-bell
Did chins for variety

Watched globo members look confused

29/m/63kg

Helen 8:03

8 hours later tabata rowing, i covered 1km.

CFWUx2, 0.5 mile warm-up run

10:34 sub'd 1 pood kettlebell for 1.5.
(158 Cal, 171 HHR, 160 AHR)

0.5 mile cool-down.

used 55 lb dumbbell, 10.0 speed on treadmill

9:42

Used 55# dumbbell, treadmill at 3.0 incline:

14:36

PR (by four seconds, oh well).

As rx'd 11:21 PR by 17 seconds

m/42/205/5'11"

11:18, last time 080821 12:38
killed a minute ramping up the treadmill from dead stop

9:18

subbed 200 single unders for 400 m (took it out of the shoulders for the other two movements)
disappointing...~13 minutes

7:32

Helen
3 rounds:
Run 400m (down the hill and back up again; measured it out with a wheel)
21 1.5pood KB swings (American-style)
12 pullups (butterfly)

9:59

Been a while since I met up with my lady Helen, almost a year. Beat my previous best time by almost 2 1/2 minutes.
I still was walking funny, had tunnel vision, dilated pupils and impaired fine motor control an hour later... that's when you know it's good stuff.

13:10 approx

ran 400m outside flat and then up stairs inside to do swings/pu's
not rx - 23.5kg db swing approx 49lb

7:41, as Rx'd. And at 5300 feet altitude, is it fair to put that in the equation? I was sucking wind.

26/5'9"/138

9:32 with 1 pood KB

M/24/190/6'2"

As Rx'd 14:57 (9.0 mph on treadmill).

First split 4:36
Second split 5:20
Third split: 5:01

Peter As rx'd 9.41

Benny
Run 400m
21 KB Swing 16kg
12 Ring Rows
10.34

F/32/124

As rx'd w/ 16KG KB

13:04

all sets unbroken, slow runner(6.5-7.2mph)! :(

F/32/124

As rx'd w/ 16KG KB

13:04

all sets unbroken, slow runner(6.5-7.2mph)! :(

As Rx'd (55lbs DB swings) 9:30

"Helen"

as rx'd

8:56(PR by 1:00)

32/m/#230
rx'd 8:23 pr

20# DB swing
110# assist pullups
19:19

12:15 w/db swings

3 rounds of:

Run 400 m - ran on treadmill at 10.3 km/hr
20 kg DB swings
12 Pullups

23:59

10:20 at FFC (subtracted 1min from time to account for time it took from treadmill to pullup bar)

m/225/6"0/34

as Rx'ed in 13:54 (NEW PR), old PR was @15 minutes.

added about 90 seconds because of walking from treadmill to outside, where KB swings are allowed.
Adjusting for that, time would be 12:24.

I know, I know...there are no "adjustments", there is only the time. Still, I'm pleased with the effort.

first two sets unbroken. last set of KB swings and pull ups broken.

treadmill set to 8.5, 8.5, and 8.0.

11:49 PR

Sub 55# DB for KB, all reps unbroken

Ran on TM 11.5, 11.0 and 10.0

did as rx'd
13:30 pr

as rx'd

9:30

as rx'd

3 Rounds...
Run 400m (treadmill: 2.0 elevation @ 10 spd)
21 55# DB swings
12 Pullups

18:20

Yah, I realize this took me awhile but I did the PUs/Swings slow to work on ROM. I wanted to make sure I wasn't cheating myself and was getting the form right. Pullups were from dead hang and I had to do a couple of my db swings over again, cause i didn't think I was keeping my back straight. All sets were unbroken though.

10:19

m/44/175

cfwu x 3 - PU
3 rds of
subed 2 min of jump rope for 440m run do to snow.
db swings x 21 reps
12 pull ups

11:59

m/28/165/5'11"

25:26

as rx'd with 55 lb dumbbell and ran on a treadmill.

The stairs between the treadmills and the other equipment probably added a bit to my time.

09.03.02
Helen w/ 1 P KB
~ 8 min - brazenly unofficial time here - no exact stop watch on this one. I went off of Jesse's time - he finished b-4 me...who's surprised there...

10:55 as rx'd

Had to estimate the 400 distance, may have been a little long, or short...idk. Good WOD though.

Conditions: Muddy/ Very Wet, 30 degrees, dark

Attire: Work Jeans, Boots, Sweatshirt

.28 mile loop, 20-25 pounds solid concrete block

9:47

M/28/186

As rx'd (with 55lbs dumb bell)

12:38

17:42

10:22

M/22/5'9"/160/081708

Rxd

13:05 pr by almost 2 min

.25 mile run (treadmill)
55lb dumbbell swing
12 kipping pullups

12:53

M/39/6'3"/200

M/24/180

10:11 PR

as rx'd 11:49

14:48

M/37/5'8/160

F/27/5'5"/120lbs

Subbed KBSwings for 20lbs Dumbbell Swings
Pull-ups = a mix of regular and jumping

16:39

27/M/137

"HELEN"

as rx'd
10:10

F/27/5'5"/120lbs

Subbed KBSwings for 20lbs Dumbbell Swings
Pull-ups = a mix of regular and jumping

16:39

32/m/6'2"/202

Used 55 DB for swings

8:27

PR by 1:30

This was my first time doing the runs sans treadmill, really seemed to make a difference.

Phil 4:13

as rd'd
13:24

M/31/190

8.46

used treadmill for runs.

8:42 PR by 2:05 from March 27th, 08

12:37

m/35/6'/165

last time

10:46 subbed 20 kg (44 lb) kb

this time

8:41 as prescribed

huzzah!

34/M/6'1"/211

8:57 as rx'd

m 24/5'11"/173

Helen is lovely!

1/4 mile on treadmill
Swings with 35lbs weights
12 pushups.

time 13:18.68

49/M/165 11:40
55# DB Swing

m/6'/194/27

As Rx: 10:14pr

Old pr- 10:21.

Wanted sub 10, but...

10:40 CTB, rolled ankle on first run, darn that hurts!

9:50 Could have went harder though. Tired from staying up real late last night. Stressed lately over lots of things.

As Rx'd: About 25 minutes.
Running splits: 1:31/1:29/1:33

M/25/157

10:10

(Queens Park)

30 seconds slower than last time - WTF!

25 m 5'8"/160 lbs

7:55 as Rx'd - new PR. Was shooting for sub 7, but almost passed out during the last round.

as rxd

12.57 that hurt, not stopping through KB swings!

last times were
13.09
14

Used treadmill, 55lb KB.

8:11 PR

20/m/6'2"/195 lbs

As Rx'd:
9:30

First time dancing with Helen.
As rxed 9:37

as rx'd 11:44

on a treadmill, all sets unbroken, first 1 1/2 sets of pull ups strict, the rest kipping

as rx'd 11:44

on a treadmill, all sets unbroken, first 1 1/2 sets of pull ups strict, the rest kipping

after deadlifts
300 turns jump rope
55lb db swing
jpu's
13:32

34/267#/M

WOD as Rxd
18:16 min

My lungs hurt man! and I feel very sick.

9:40

9:56 as Rx'd

Did Helen again with some friends.
As rx'd with 35# dumbells.
10:41.
Kept the running under 1:45 each.

First time against Helen

As RX'd with 55 lb dumb bell all kipping pullups

20:06

M/40/205/6'0

as rx'ed 12:51 dead hang neutral grip pullups
I really gas on the KB swings. Gotta work on just gutting all the way through using form.

20:37
previous 23:45

M/39/150

M/23/172

8:29 as rx'd

m/178lbs/5'9"/35
as rx 12:30

"Helen"
400 meter @ 8.4-8.7
21-40lb kettle bell
12 slight jump pull-ups
10:48

BWT 189

10:29

m/44/6'2/170

400 meters on treadmill
25 # dumbbell swings
Pull-ups (about 15 were jumping)

20:00

Busy gym tonight and could probably have taken off a few minutes that way, but it was nice to catch my breath.

F/41/130

16:05 rx'd (indoor on treadmill)

Did Helen again with some friends.
As rx'd with 35# dumbells.
10:41.
Kept the running under 1:45 each.

M/33/192/6'

As rx'd: 10:30 -- 20 seconds slower than last time, which didn't feel that way. Maybe longer distance between stations...

8.54
as Rxed

13:19

first time

as rx'd

12:40, damn

cfwu

12:23 (no kettlebell, used 45 lb bumper plate for swings)

188#

7:34 as rx'd

Started Xfit 2 weeks ago.

First time for Helen.

Didn't have a 1.5 pood kettlebell.

Everything rx'd except used 1 pood kettlebell.
Full ROM on swings (over head). Chest to bar on all pullups.
11:10

Really happy with pullups. Kipped all sets continuously without rest.

M/40/175

All treadmills taken, so subbed 400-meter rowing for runs. Probably cut about a minute or so off my time, but I'm OK with that for tonight.

As almost Rx'd, 13:44, nearly two minutes better than my best time.

Dumbbell swings:
21
15, 6
13, 8.

Pullupis craptacularis:
8, 4
5, 5, 2
6, 3, 3

10:39

Compare to:
081117 - 11:12
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)

m/45/5'9"/200

18:15 as RX'd

Last time was well over 20 min I think. Heavy snow here in Boston, so I was on the dreadmill. Chin over bar on all pullups. Pullups and KBs much improved, but need to get faster on the 400s. The three runs combined took over 8 minutes.

11:57

14:40

14 40

14:40

1 pood kb
14:04

@ hotel in Dubai. Made due 3 rounds of: 2min runs on tm @2% incline, 10.5 speed, 30#db swings, 30 reps, 20 pushups.
11.26

27/m/155

9:13

This felt horrible, haha, but I didn't stop on the kettle bells, which was a really good thing, only did 1 pood kettlebell, b/c that's all we got

12:07

28 seconds slower. Not sure about the distance as I ran around the parking lot. Also, used the biggest dumbell in the gym (40lbs) so did 5 extra swings each round.

12:12 as rx'd

Relatively weak kipping PUs as I'm still mastering them. First WOD with an actual kettle bell, which was fun. Went to about eye level on swings.

24/m/5'8"/160

1 pood
8:57 (pr)

as rx'd
9:03

M/180lb/6'/23yr

11:45 as r'xd....dissapointed, over pr by 1 min
... ??

8:31

On treadmill.

subbed 45# db

16:23

24/m/155

12:51
I had to run up and down a flight of steps to go between stations.

32/m/175

9:00 w/ 55# db

CFWU: 3 Rounds of 10
•Sansom Stretch, OHS Squats, Sit-ups, Back Ext., Inverted Pull-ups, Dips(5)

WOD: 3 Rounds for time of:

•Run 400 meters
•15 KB Swings, 20#
•9 Assisted Pull-ups (Thick Blue Band)

Time: 9:55

Had trouble finding a good speed on the treadmill when running the 400m. I varied between 8-9.5 with 2%.
KB Swings solid.

CFWU: 3 Rounds of 10
•Sansom Stretch, OHS Squats, Sit-ups, Back Ext., Inverted Pull-ups, Dips(5)

WOD: 3 Rounds for time of:

•Run 400 meters
•15 KB Swings, 20#
•9 Assisted Pull-ups (Thick Blue Band)

Time: 9:55

Had trouble finding a good speed on the treadmill when running the 400m. I varied between 8-9.5 with 2%.
KB Swings solid.

as rx'd in 11:54

21/m/185

no run...
5:30

21/m/185

w/o run... 4:50

Knee still hurting, so I subbed the 400M with 1:20 row....a little more time than it takes me to run 400m.

All else as RXd = 9:36

Did the first full round unbroken

m/28/183
rx'd
9:51
had a head cold

w/35# KB
16:34

M/41/5'6"/167

3 rounds of:

400M run
45lb dumbbell x 21 reps
12 Pull-ups

Time: 11:39

Out of town, did 30 min on recumbent bike and some basic core work.

8:22 treadmill

male/41/5'8/174

9:02 treadmill

12:45

As Rx'd 8:48

f/29/105

11:13 (PR)

1 pood, runs on TM

actually, i am 26... ha ha

prematurely aging myself..

scaled to 35# KBSs
9:17

12:23

WU: 2m run, 100 burpees for time at PT (21:43)

Waited about a 45 minutes and then...

Helen: 8:33 first time rx'd

M/32/160 6'1

11:40 rx

9:40 = PR

cfwu x3 (sans pullup)

14:40 (sub 500m row for run)

27M 6'5" 230#

As rxd

39min 45sec

M 50 175
10:30 as RX

C-
35# KBS
8:24

11:40

runs on treadmill, 2.5deg incl, 10mph (1:30/400m)

Add'l (later in day):
50 K2E (15, 15, 10, 10)
50 Back ext (25, 25)
50 Dips (25, 15, 5, 5)

As Rx: 11:11:22

3 x 15 straight leg raises afterward

26.m.6'4''.220lbs

as rx'd (runs on treadmill), 8:38.

24.f.5'4''115lbs

runs on treadmill, jumping pu: 9:44.

11:45

pr was 9:45

f/25/5'9/134.5

subbed rowing for running
1 pood KB
kipping pull-ups

13:28

M/49/151/1-1-06

Done after Front Squats 3 x 5 (170, PR), High-rep Back Squats 135# 12-9-6 (PR)

As Rx'd 14:01 (PR is 12:40)

Squats took a lot out of my runs. Last 400 was an inglorious jog at best.

15:14:83

sub'd 21 burpees for runs 2 and 3
9:39

25/m/168

as rx'ed - 8:11 PR

Wanted to get in the 7's bad. Running 400s in 25 degree weather probably didnt help. I'll get it next time.

m/23/5'8"/193

15:16 as Rx'd + 8# weight vest

First xfit w/o (not to mention first time with any cardio) in 2+ months, weak sh!t

24/M/180

9:53 on treadmill w/ 50lb dumbell.

48 M 5'10 190

CFWU - pull ups

As rx'd 9:10 PR!

as rx'd

11:35

compared to - 13:41

*almost puked-GOOD TIMES AS RX'D*

10:26

Done after 3 runnings of CHB2/DAC over 6 days, and 6 hrs sleep night prior.

12 min. Scaled weight to 45lb.

34/m/200

On vaca, no computer did:
7 rounds
3- 50 lb pullup
5- 155 lb hang squat clean
20- double unders

22.m.133.65"

as rx'd
15:15

Last Time:
14:13(PR)

400M in 12 degree with 20mph winds (BRRRRRR)
21 swings with 25lb Kettlebell (only 1 I own - to light)
12 pullups using beam in garage
X3
12:00 even

40#
17:14

9:18

11:45 Treadmill @ 7:30 pace. Swings & pullups unbroken. 20 second walk from bar to treadmill.

M/29/6'3"/175

as rx'd: 10:37 (PR)

11/17/08 - 10:50
8/13/08 - 11:34
6/10/08 - 12:47

20 min as rx'd

West Palm Beach Helen:

Helen + 12 pushups each round

18:08
all pulls dead hang

10min 34sec
as RX'd

As RX'd : 10:10

Run on Treadmill.

m/40/6'0"/193

13:07

read instructions wrong...I did 12 push ups instead of pull ups

sub'd 35/40/45# dumbells instead of 1.5 pood kb...need to move up to 55# next time.

Anthony (M/30/170)

Modified "Helen"
50 Jump Lunges
21 Kettlebell Swings, 1.5 pood
12 Chinups

Time: 6:16

Was on pace for about 6 minutes, but lost it in the third round. Jump lunges before swings sucked a lot more than I imagined. Overall conditioning felt good though - I can definitely see me going into the 7's with the 400m run this summer.

Anthony (M/30/170)

Modified "Helen"
3 rounds of:
50 Jump Lunges
21 Kettlebell Swings, 1.5 pood
12 Chinups

Time: 6:16

Was on pace for about 6 minutes, but lost it in the third round. Jump lunges before swings sucked a lot more than I imagined. Overall conditioning felt good though - I can definitely see me going into the 7's with the 400m run this summer.

EDIT: mods, you can delete the previous, made a typo.

as rx'd 13:19

Vaughn in Jackson Tn. 42/5'8"/166

Helen as required: 10:32.

Third set of pullups was the only broken set. I am amazed. I thought I would die on this since I did grappling with two MMA guys last night for nearly two hours. Still kinda sucks because my best time is a full minute under today's.

As Rx

9:36

as rx'd, run outside (first time with no treadmill)

TIME - 9:57 (9 seconds off PR)

m/40/5'6"/142

subbed 50# dumbell for kb

11:11

Jodi (F/30/110)

CFWUx3

Modified "Helen"
3 Rounds of:
50 Lunges
21 Kettlebell Swings, 1.5 pood
12 Chinups

Time: 8:44

M/30/195/6'2"

Time Approx. 15 min...started my watch late.

42M/175#

9:58

Modified 55# KB to 35# KB, but otherwise as rx'd: 30 mins

M/36/148

@ home, as rx'd, 8:57, PR by :16 seconds

As rx'd 15:41 PR (at track)

As Rx 12:58 , should have tried to get time a bit lower.

33yom@195
8:08 on a treadmill

JAS Tallahassee 3 rounds
400 meters / KB #25 then #20 x 21 / 9 assisted pulls 2 bands /

FFC 3 rounds
400 meters (7 min mile pace, 2% incline)/
21 KB #55 DB / 12 Pullup (Broken)
about 13.30

#17 A.J.

Its .7 to 1.0 grams of protein per pound of LEAN body mass, not body weight.

25/M/6'1/165

As Rx'd

8:29 (PR)

17:40 subbing in some assisted pullups at the end.

M/53/143/5'8"

As Rxd 13:49 (pr)

30m/156/70"

Deadlifts 5x5
260,265,270,280(pr)
225- 10,7,5.
As rx'd
treadmill run 3% grade
10:45. kb swings unbroken. pull ups in sets.
not my best, coming off a sinus infection with productive cough.

m35/170/5'8"

c-loc as rx'd 11:22

31m, 160#, 5'9''
10:02 with strict p-u.

03/03

Sub'd 2:00 rope for 400m run:

14:48

Did on 3/3/09
Subbed 30 lbs dumb-bells for swings and 6 rep chin-ups (dead hang) runs on road by house.
Score = 17:44.15
Time is greater than past Helens but 1/4 runs were faster.
Heaver swings took longer as did chin since I did all 6 dead hang instead of jumping.

As Rx'ed

11:43

14.39

used 55 lb db
as rx'd - 17 min, 43 sec

400m run
30 pound kb X 25
12 pullups

19:05

9:28

as rx'd. did 400's on treadmill

F 38/154cm/58kg

400m run
15kg kb x21
pull ups x12

3 rounds 14:45
Slow runner!

9:13 had to use a 50lb dumbell, biggest one the hotel had, ran on treadmill

M/ 35/ 132 lbs/ 5'-6"
As required:
10:12
about 25 secs. slower than my best but not too bad. If I hadn't stopped on my 3rd round of kettlebell swings I'd have been really close I think. I need to improve my sprints to kill the time though.

28YOM
5'10''
190#

Sub 50+ pound ammo can for KB Swing
400m run is about 20 meters long

Time: 8:44

Due to knee injury:

bp: 4x90-3x90-3x90, wpu: 5x18-5x24-3x30-3x34-2x40 (kg), dumbell press: 3x8 30kg

as rx'd

13:12

200/m/30

m/25/214/6'3"

~11:50 22K DB swings

m/29/6'0/193

as rx'd

10:48

had to break up the pull ups 6/6 on 2nd & 3rd rounds

Age: 43
BW: ~174

1st Helen since 11-21-2007 (9 lbs fatter)

CFWUx3

15:00 as Rx'd w/55# dumbbells
Sucks being out of shape...

compared to 11:24 on 11-21-2007, 12:38 on 9-6-2007, 12:24 on 7-23-2007

Wow I'm getting out of shape again, the last few weeks have only hit the gym 3-4 times a week NO GOOD.

22:54(+1:23)

Had to do the 400m back to back to back at the beginning, gym was packed!

8:47

M/28/6'3/218

13:04

12:30 as rx'd
2:11 each run - 6:33 total (5 min/per k pace)
24.5 kg db swings
Forced me into doing 2 sets for the last two rounds - got to 13 and my breath was gone.

10:46

as rx'd

@gym alphen a/d rijn
TotalTime: 12:07

round 1: 3.12
round 2: 4.02
round 3: 4.53

24/m/175

subbed 55lb dumbbells

9:17

As rx'd

18:44

First time doing this WOD as rx'd. I have always had to use assisted pull-ups of some sort. Today I did all the pull-ups kipping with no assistance.

400m run on extremely slippery sandy road...
35lb dumbbell swings

10:04

Run needed more stretching in hip flexors
swings felt good, up in weight next time
pullups all broken into 6-6

11:44

PR by ~2 minutes

10:49

17m/5'9"/160

was three day's late on this due to a rugby tournament,

as "Rx'd" 8:48
not a pr, but did it outside, pullup bar and all, temp was 29 degrees, and run averages to about a 12% grade up and down

as Rx'd 8:40 ...treadmills...ugh

18 swings of 45 lb dumbbell.
as rx'd otherwise

10:52

as Rx'd 13:50 new pr...pukie was grilling me from the corner.

55lb Dumbell
Treadmill for the runs...ugh
Strict Pulls

I need to go somewhere other than globogym for this one next time.

16:19
55lb dumbell, treadmill runs, kipping pull-ups

EJ
M/35/170
8:59 55 POUND DB;(PR BY 21 SECONDS)
EJ

30-m-170

930

not sure what went wrong here rboke my pullups into 1/3( 4X4x4) but never stopped. Ran on the treadmill at a 2 incline at around 9.9. and was still slow compared to my last 3 times. mystery to me. I think my start time was messed because the 1st set took about 340 not sure why. anyhow no excuses!! just pisses me off.

31/m/6'1"/255

treadmill
55# DB
jumping pu's

10:44

26/m/155

11:30

subed in a 35lb wght. for the kettleball

M/36/5'8"/182

9:47 As Rx'd

All sets unbroken. That was the key to beating my previous best from November by a whopping 4:06!

10:50

did 35 lb kettle bell swings

35/M/5'10"/170

Helen x 3 rounds
run 800 meters "I don't know why we did that"
KB swing x 21 @ 50lbs DB "thats all we had"
12 kipping pull ups
17:13

CFSB-w3

1. Back Squat - 3x5

1. 90kg 2. 100kg 3.102kg (5 rep PB)

2. Heavy WOD -
AMRAP of 21 pull ups/21 Body weight squats (70kg) in 15mins
3 round + 15 pulls ups

Helen Pushed

10:24 Rx

BICEPS ALL THE WAY UP TO EARS!

40lb dumbbell swings

Goal - 16:00
Actual - 16:43

general...
5-8 190
28m-pa

Ran one time around the block (1/2 mile)
50 pushups
3 rounds...

Took 21:00

"Helen"

As rx'd

8.56

on tredmill b/c freezing. 12:12.

as rx'd
10:19 (PR-first time doing Helen)

21:00

Treadmill 400
12 Pullups
44lbs(20kilo) dumbbell

12:11, 40lb KB

CFWU x 3 - PU
"Helen"
Run: 400m
KB: 21 x 1 pood (scaled, as that's all I have)
PU: 12

3 rounds, 10:32
Exactly same as PB, which is pretty good as half the runs were in snow.

Helen Pushed

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

17:21

Did first round with a 60# DB until Dan pointed out the new shiny 1.5 pood KB.

Did a few dead hangs each round, followed by doubling up on ring rows. No kipping until these glass hands heal.

Felt great after a two day rest. Runs were great for me. KB swings were unbroken first and third sets; pushups were unbroken each set.

Slept like a baby.

9:03

ran 3 consec. 400's on a treadmill due to the long trek from the treadmill to the pull-up bar @ the globo gym. followed by 3 rounds of 21 x 55# db swing and 12 x pullups. Same amount of work but not as rx'd technically.

M/6'5"/250lbs/25
15:21

11:31

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

11:06
--------------------------------------------
Compare to 081117

11:27

33/M/180

11:06 as Rx'd

Pr by 2:55

Headed to the workout yard in the apt block. Subbed KB for a cinder block.

11:01

should have stayed on the pull up bar instead of dropping down. Could have shaved a minute. will shave another when I get that stride running

m/23/5'11"/81 kg

as rx'd 11:27 (pr)

30/155/M

10:54 PR

m/51/5'11/183

sub'd 2 min C2 row for run...knee mushy
sub'd 35lb k-bell

16:00 flat

beat my Nov 08 time by 2 minutes

as rx'd with 55 pound DB

TOTAL TIME: 12:07

Round 1: 3:12
Round 2: 4:02
Rouns 3: 4:53

@ gym Alphen aan den Rijn....

Only had a 60 lb kettle bell, so subbed that with 18 swings instead of 21.

Ran on treadmill.

13:01

10:55 as rx'd with runs around gym

subbed 52.5 DB (the most I had)

8:37

m/25/140

As Rx'd: 12:56

55 lb dumbell
All dead hang pull ups.

first time on this

400's on treadmill
subbed 30lb dumbell
kipping pull-ups need work. had to break into sets

19:25

35/M/150

As Rx'd: w/ treadmill

9:08
completed 3/5/09

helen:
23/m/165

9:14

as rx'd:

14.48
(40 secs per round for transition time)

10:43 (PR)

subbed 45 for 55
15:55

as rx'd

at the park:

10:26

10:10 (pr)

CFWU
Used a 28 Kg KB (61.7#)
090307 - 13:26
081124 - 13:16
080828 - 16:12
M/48/182#/72"

m/22/216

subbed 500m row
jumping/gravitron pu's

15:25

dumbell swings 21 13 then 8
pull ups 4 4 4

Rx'd CFC
7:50

Rx 7:40

10:29 as rx’d 66 seconds slower than pr. Pullups and treadmill slowed me down since I haven’t been doing them lately due to shoulder injury unrelated to training.

@thepark

10:31

kinda disappointed. need to suck it up on the runs a little better.

[PR 9:29]

m/35/5'9/178

CFWU - 3. Reg 1st set. 12 pushups instead of pu 2nd. 4 HSPU 3rd. Superman. Burgener.

10:20
All KB & PU unbroken. Rested too long between runs & KB. Didn't push hard enough on 3rd run.
11/17: 10:15
8/21: 10:44
7/29: 11:09

M/51/5'11/170

Run on treadmill @ 1%
20 Kg Kettlebells

16:01

Gasp!

As Rx'd:

12:23

M/31/6-1/32
11:29 sub'd 45# db

m/48/175

13:15

m/36/6'4"/97kg

11:35

(20kg db @ R.H.)

as rx'd 9:39
from CRC
butterfly kip on first 2 rds.

nov 17 2210
today 1457 PR
treadmill
55 lb

Taylor - 17:25
Ryan 40lb DB - 15:26
Jan-Michael - 17:28
AL - 16:03
Matt 40lb DB & assisted PUs - 20:51

10:46

Three rounds for time:
Run 400 meters on treadmill
25 kg Dumbbell swing X 21 swings
12 Pull-ups

14:06

Next time: learn to kip!

50lb dumbbell

14:03

Jennie: 27 F 165# 5'9"
"Helen"
Three rounds for time:
Run 400 meters
1 pood Kettlebell X 21 swings
12 Pull-ups

Time= 11:52

28/m/185

done w/ 28kg (61#) KB

9:13

145lbs/35yo

9:40 PR!

I'm out. broke two ribs yesterday snowboarding Mt Shasta. bummer. Doc says horizontal fractures just have to deal with the pain for a few weeks.
This too shall pass.

m/28/170

as rx'd
10.56

CrossFit Warmup followed by

the WOD

replaced running 400 m with 800 m bike
45 lb plate instead of 55 lb KB

12:48

final weight #425(pr)

as rx'd 9:39

ran from CRC
2 rds butterfly kip

9:39 as rx'd

as rxd 22min

12:50
kipped

23:20 RX

as rx'd: ran from home to bottomley's driveway:
used 50 lb. db for kb:
14.25

14:43

13:12
Scaled to a 45 lb db (my heaviest). Runs were outside and approximate (turns out they are more like 600s). Swings and pullups unbroken all sets.

So the only way to get faster is to do it on the runs and the transitions.

My fastest time ever was 9:55 in 2006, but that was with all the conveniences of a modern gym (open treadmills that I used to really push the pace, with a db and pullup bar nearby).

47/M/184
12:16
PR by over 3 minutes.
Previous
15:54
Thank you Helen

rxd 9:36 on treadmill

The Reverent: M/31/200

10:08

m/31/222

15 min

35#KB and 40#WA PUs due to sore elbow.

11.58

33 yom 202 lbs

As rx'd 17:12

Too much walking and waiting between stations and exercises.

33 yom 202 lbs

As rx'd 17:12

Too much walking and waiting between stations and exercises.

cfwu x 2 -pullups

as rx'd
14:45

13:50

24kg - 53lb

9:24

Subbed 40lb dumbbell and did the bike for 1:30 set time instead of distance. Not running dt knee injury.

12:26

M/54/5'10/170

12:14

CFWUx3
-400m runs on tmill (0.25 miles; speed=9.5; 6:18/mile)
-55-lb db swing
13:21 - PR (14:39 last time; 13:30 previous PR)

Complete 15 MAR 09 after Chest: BP:135/10,185/6,205/1;IBP:135/10,165/4,185/F;WtDip 45/3/5/2;Fly 50/6/6/6;dtx 30/5/3/3 then Helen! Wow first set pulls 9 straight (overhand)

subbed 30 24'' box jumps for 400 meter run

16:44

Completed 03.02.09

35# kettlebell (I thought the WOD called for 1 pood. Boo. Not that I have a 1.5 pood kb anyway...Soon!)

12:48 (last time: 13:13)

Swings all unbroken. woo hoo!

Now if I could just get my pullups that way...

cam

14:30
no subs

29 min.
Subbed 40 lb. dumbell for swings

44/m/166

9:21

PR! TM 10.0, should be better next time too.

00000000000000000000000000
30/m/167/5'6"
12:42
Treadmill sucks. KB swings are what got me though.

Meyer- 13:07 @ home
Stocker 18:00
Edler- 4 rounds- 22:54

About 15:45...1st rnd 1.5 pood KB, 2nd & 3rd rnd 1 pood KB

Did Helen as Rx'd

9:30

Helen as Rx'd

8:53

13:55 RX. 10 tics off from Nov.

9:28 as rxd

M/29/220
Helen
14:30 rxd

8:12 PR by 30 seconds from last attempt.

sub 22.5kg = 10min55
(prev 20kg 10min37)

cfwu x 1 w/ extra reps
wod
rd1: 4:01
rd2: 4:29
rd3: 3:44
TOTAL: 12:14 (PB)

10:20 (3/3/09)
w/ 45# KB

M/54/5'10/170

11:59

M/31/6'/174

11'34" (50" faster than last)

as rx'd about 17:00