Yippee.....yes there is sarcasm in that :)

oh man... this will hurt, im feeling good for a PR tho! I did a 10 down to 1 kettlebell clean workout today alt arms so the swings will feel awesome, not to mention the run!

3-2-1 GO!!!!

3...2...1...GO!

second attempt at Helen. Hoping for some big improvements!!!

Helen is one of my favorites, but she can be very taxing.

Like you weren't thinking of that joke.

it was nice to see my boy jt get a little screen time on the new video..

Bring it Helen

in the words of Ivan Drago"i will crush you",...hang on,that didnt turn out so good for him did it?

I want sub 10! Running be damned!

#4,5,7,8,9,10,11,12,13 Phil

Please share how you really feel :)

I started Crossfit on Monday (Yeah, I know it was a rest day), so I have a question. My gym does not have kettleballs, and the WOD says the ball can be replaced with a dumbell. I'm curious what the best grip of the dumbell is to do the swings? Thanks, and please advise.

Comment #18

You are reading my mind...

how do we get tix for the CF Movie screening

Eric, I expect nothing over 9:30 from you.

Last time my "1-arm Helen" was scaled heavily. This time, running is Rx'ed, KB Swings will be 1-armed snatches, and the pull-ups will be jumping. Getting close to my 10-week post-op shoulder appointment, April 21st. Then maybe starting next week strengthening will begin with the left arm.

Fraternal hugs to the usual suspects.

Doing it right - healing it up ONCE!

#20 Jeff
LOL

#21 Kevin D.
Welcome welcome welcome :) First off, it's kettlebELL, not bAll. Not pickin on ya, just letting you know. For the grip on the dumbbell, i typically go hand-over-hand on the handle of the bell. I would think if you tried to swing it by the "heads" of the bell you'd end up with some good dingers on the floor (unless you're extremely tall). So, hand-over-hand grip with DB...all else stays the same! Hope that helps :)

#22 jay_saint
I do that from time to time. Just a little somethin somethin i picked up over the years. Chicks dig it

On the road with only a pullup bar. Is there anything I could substitute for the KB swings?
I can do 'high knee' run-in-place for the running.
Thanks so much for the help.
Stephen M/25/5'9"/135

the workout that makes me lie on my back for what feels like a thousand hours. Can't wait to go at it tomorrow!

Yes I can't wait. Thanks for the early post loving them.

Evenin'. Didn't get to the Comments yesterday until now. Solo in the office is tougher than I remembered--I had to WORK today!

I had a couple of thoughts on "DT", our new Hero and out new Hero WOD. I've shared some thoughts on this subject in the past, thoughts on pain, sorrow, loss. Thoughts on thankfulness and showing thanks to both our living heroes and the families they leave behind. Thoughts on the honor we do the memory of our departed heroes when we give our best to their namesake WOD's.

Out to dinner with Mrs. Bingo tonight I got to thinking that there was more that we could take from these WOD's. More that we could do in honor of these heroes. That we could better take advantage of this opportunity presented to us by Coach and Lauren (exemplars of patriotism for those of you keeping score).

Each of these men have died in the course of doing their jobs, jobs that involve risk to life and limb in the service of their fellow citizens. In doing so they demonstrated a type of heroism that most of us will never be called upon to duplicate. But in that heroism are strains of honor and courage that each one of us can emulate as we move through the doldrums of everyday civilian life. In the heroism of our honored Heroes is an example that we can invoke every day, and it is in this that we can do more to honor the sacrifice of these young men.

Each one of us is presented with many, many choices over the course of our days, and there is usually an answer to the question posed that is the right one. The honorable one. It's not always the easy one, though, is it? The right choice is often the harder one to choose, whether we are on the job, handling a parental chore, or engaging a friend or co-worker in a dispute. These are not life or death decisions, now, lest someone accuse me of trivializing the sacrifices of DT and his brothers. But it ALWAYS takes a bit of courage to make the right call, especially when it's the harder call to make. There is honor in making that right decision, in doing the right thing.

I pose that we can show our respect and pay our respect to DT and our other fallen Heroes by consciously thinking of them the next time we are presented with a hard choice where there is a right choice. The harder it is, the more courage it takes to make the right choice, the more honor we bestow on the hero we call on for aid.

The every day Hero WOD: do the next right thing.

3-2-1...Go.

Herm-
You got it, I'll shoot for that 1 minute PR and attempt to run like a gazelle (as that is my time breaker)

bingo-
perfectly said, as always. I think about things such as that all the time. I will most certainly be taking that every day Hero WOD head on at all times

http://runningtimes.com/Article.aspx?ArticleID=8994

"To Lift or Not To Lift: Put the Dumbbells Down
Why Distance Runners Don't Need Strength Training"

???????

Eric, thanks for the insight. I'm ready for Day 3!

funny, i was going to do this tomorrow anyways

Just did this - pr'd at 8:22 ....finished first 400 in 1:07, didn't break up anything until last set of pullups, did 6 then 6....Gary - thanks for cheering me on....I almost had a heart attack when I finished :) I.recovered fast.!!..Thanks to POSE running and my hero, Brian, I murdered my old time!!!

One of my favourite ladies ;)

As rx'd: 8:01

Herm-I may be way way behind the power curve here but what was the exact surgery you had? I keep seeing you post about it but I missed when you said exactly what they did to your shoulder. I had mine worked on (labrum tear repaired) about 3 years ago now. I never would have thought of doing the workouts you are doing with my shoulder back then. You're a machine.

This should be tough coming off of "DT".

Flight from Boston to LAX $200.00

Rental car to get to Santa Cruz $50/day

Hotel in Santa Cruz $90/night

Being able to watch the screening of "Every Second Counts" with a bunch of screaming CrossFitters....PRICELESS!!

Extremely excited to meet Helen again (assuming I can walk tomorrow after DT, haha)!

#28 T. SEGUR - Care to bootleg a copy for me? J/K

#16...your on the road you can't run anywhere? make your best estimate of 200 meter, run out and back

#21 this article is about TRUE distance runners, when you are accumulating anywhere from 80-160+ miles a WEEK things change. Anything that causes a slight deviation in form will hurt you, imagine training, i mean literally running for anywhere between 25 to 50 or more hours during the week, its hard to add any more on top of that without increased risk of orthopedic injury. Putting together a distance running program is a delicate balance of speed, distance, tempo, recovery and many other things and often does not have room to add other activites. Talk to any winning marathoner, or even division one distance athlete, you dont have time to waste on lifting it doesnt help you.....now if your just doing crossfit and thats your only workout then most likely your 5k time is between 19:00 and 28:00 and lifting is extra exercise getting you in better shape. All elite athletes are highly specilized in their sport and would fair poorly in any others but thats why they are so good at their respective competetion

10:45

We've got a building that is 250m to run around. Did 2 500's and one 250m to make it more or less the same distance and I have just officially fallen in love with Helen...

Awesome.

w/ 50# DB and on treadmill
8:59

Very Nice Bingo. Very Very Nice. All that I can say is that I hear TAPS. I am at a lose for words when I see this. I have served with these brave souls for over 16 years, and I am honored at this site which places them in the highest regard. Thank you Crossfit for sincere dedication to people that place themselves above the mundane and feel a calling to sacrifice themselves to a greater good.
I haven't posted for awhile because I felt that one I over stepped my bounds. However, DT thank you.
Swany

blue hens: thanks for the article. good read. But the guy who gave the opposing view of needing strength training contradicts himself indirectly. He states "If we dominated the world in long-distance running, I would be tempted to agree that we should look more closely on what U.S. runners do, but we do not. We are substantially below the world’s best and will remain there if we continue doing the same thing (more running) and getting the same results." Does Haile Gebrselassie strength train?? I dont think so, if i am wrong correct me. That dude ran a sub 2:04 marathon. Thats blazing. For the common athlete i believe strength training is good but if you want to be an elite world class runner. Just freaking run. Emil Zapotek used to make his runners do 80 400 meter repeats. By the way two US men finished in the top 10 something that they havent done in a while.
Heavier-than-air flying machines are impossible.-Lord Kelvin

Just back from the box and DT
14:55 using #70
all dls unbroken, last two rounds of pjs unbroken. coulda done heavier but my form needs serious work. Happy with it tonight :) I smacked my chest *several* times with the bar on the hpcs :( sucks to be a chick sometimes!
Bingo - well said! when you put that in your mind on the parts you dont think you can muster the strength to do, it humbles you and you get it!
Hoping our box does Helen tomorrow to put my new kipping with the band to work :) G'night all and hugs all around!

#19 Bingo

Perfectly said, as always! Definitely good food for thought.

Whew, that was close. I almost wasn't in that video until they showed the clip of Bionic doing his burpees. I was in the background again...

yes very excited! hmm i might do 2 a day tomorrow what would be a good 2 a day with helen in the morning and something else at night?

Oh, Helen. She's a saucy broad. Can't wait! Bring it!

26/f/152/5'7"

Thank you coach "Helen" means a lot for me i miss that WOD last time that day my daughter s'morelle came to this world to bring light and joy...today i took easy on "D.T." push PRESS were easy with my shoulder but the H.P.cleans hurts so i go nice and slow 19 something next time i'll hit it hard...

This "Helen" is for you s'morelle love you daughter

Big big huge hugs to the FRAT you guys are the best...love you all

shoulder issues affected my ability to do tuesday's hero WOD. Pushing in just about any facet bothers my right shoulder to different degrees (need to find an ice pack and ice ice baby).

This is perfect: no pushing and one of my favorite WODs!

did CFT today..

17
m
5'6 200 lbs

Back Squat: 550
Deadlift: 575
Shoulder Press: 190
CFT: 1315
PR'ing in every category: Freakin priceless.

great day.

Looking forward to the screening. I'll be there.

I'll be there for the screening. Good motivation the night before the Quals. See y'all there.

Nice, this is the way to start off the day. Looking forward to Helen nice and early

Will, Cookie and I will be there in town. Staying in Watsonville. How is one supposed to get tickets for the screening? We will be cheering our lungs out for you!

Cookie, be careful, those are my pillows!

*FRAT*
going to delay this for a few more hours as I cant walk properly yet. aiming for sub 8. will have to get someone to push me harder on the runs

Bingo - spot on brother. you always manage to get your message across so effortlessly.

Eric - sub 10 or we are not talking.

Herm - good luck nearly there. dont rush it

s'more - still sore from the destroyer but go hard for s'morelle

Cookie - awesome effort

I SO WANT TO CRY! DAME YOU HELEN YOU WILL BE MY BITCH TOMORROW!!!!! Don't care that my hands are utterly shredded from DT :(

21 DB swings at 55. This is gonna suck the big one!

LET ME SEE YOUR YOUR WAR FACE!!!!!! ARRRRGGG. PUKY PISS OFF!!!!!

Did Helen as Rx'd

9:30

Hey,

Just wondering if anyone else out there has thought of doing the daily CrossFit Football strength WOD in conjunction with the main site WOD???
What are everyones thoughts on this??

I was thinking i could do the strength WOD then have a 5min rest and kick on with the main site WOD!

Any help would be greatly appreciated

Ben from Australia

Helen crushed me last time around.

Now it's my turn to return the favor.

i love me some helen :D actually did it twice today, second time i drug an eighty pound chain for the run portion!! good luck everybody!! GET SOME BABY !!! WOOO!!

Rookie we thank you that you hit our WOD Carlox and i named it destroyer not for sound it cool it really destroy!!! We are SORE too bro...

S'morelle gives uncle Rookie big baby hugs and big baby thanks

Gotta big day planned tomorrow. I just hope I can follow up on everything as planned.

If everything goes ok...it should look like this:

am workout
1-1-1-1-1-1-1:
Dead-lift

then onto:
"DT"

pm workout w/ Marines in shop:
"Helen"

This is what I get for taking time off work and not being able to do the WODs at home. I've been hitting up my KB"s like crazy..so hopefully my metcon has not gone down since last week.

Did this modified last Thursday doing 20 burpees instead of the run (easier on tweaked ankle), and having to use a 1 pood KB since that's all I have. I was at 9:26 when I got to the final 21 swings and fought to keep it under ten minutes.
9:59 once I released the KB.

A good addition to my past week of Ecuadorian Destroyer, 30 MU's and DT.... I dont hit women but i'm gonna throw Helen a beating tomorrow.

Best of luck

Thanks for hit the destroyer #57 Warren i apreciate that

Coach is helping us "get a grip" this cycle, haha get it?

# 35, on Haile Gebrselassie training: his program consists of running (slow, interval, hills, wood and streets, tempo and so on). He recommends gym (low weights) by-weekly for beginners, or one moth in season for experienced runners, and of course stretching.

However it is difficult to mime his background - he used to run 10K to school (one way) every day since he was 6... and he ran because walking was boring :)
Today he owns 9 floors high business center in Adis, with one small elevator only - so people must walk the stairs :)

Felt like sharing that with the community, I love Haile and his book is very inspirational, informative and funny on moments.

i just did a WOD from a few days ago, WOD 090411.

it was repeat that i did in about my first week of WOD's around 2 months ago.

i beat my time by 7mins 51s !!!
that about a 23% improvement on my time after two months of WOD's

so happy with that improvement. I love how Crossfit forces you to improve!

What is the world record for helen? 6:50 something?, i need to know what we need to beat tomorrow ;)

i knew that i would regret the ecuadorian workout

15Apr2009 Wed

Did my own thing today:

http://board.crossfit.com/showthread.php?t=41744&page=3

M/31/6'3"/200

As Rx'd:
11:07 - Outdoors, Hilly 400m.

Two Previous:
As Rx'd (Treadmill @ 1.5 incline):
12:14

Previous: 13:45 (outdoors/cold)

M 34 /175 /6’2.5”

Helen as RX’d 8:16

Outdoors with little up and downhill’s, 2 turns per lap and some slippery mud.
Runs were about 1:30 and 1:47 x 2
Swings + pull ups about 1:00-1:05 combined, all continuous.
Felt weak and thought about quitting in beginning of round 2 (happens to me every time with Helen :) Never quit though.) Going for sub 8 this summer.

16:20 with sandbag vs kettlebell

Any subs for the run, as I'm running this morning, and don't have the room to do it when crossfitting (no skipping rope either, so I can't do double unders..)

F 26/140/5'6"

13:29 using 20kg kettle bell, no bands for pullups.

First time without bands and with close to RX'd weight. Not impressed with my time. Had to break up the pullups on all rounds and the swings on rounds 2 and 3.

m/43/185

11:21

Second WOD in a row after a 4-5 month break.
As rx'd 11:34 couldent run 400m straigh due to space so had to ren laps of the gym at 10m each.
I think that brought my time down slightly.

If Sevan doesn't release this movie on dvd soon
I'm going to start doing naked burpees in front of his house!

Merle
crossfit USA

9:00
subbed 35lb db
PR by 45 seconds

10:29 as rx'd...40s PR

First "Hellen"

Subbed 50# dumbbell for kettlebell.

13:41

#43: Alex, you just got yourself into elite status with your total, awesome job! Do you have a PL background?

Killed this one... 13:14
Not including the time it took to run to the other side of the gym, because some guy decided to lock us out during our run!!!

16kg KB (women's weight)

Time: 15'26" -- 11s slower than last time.

F/33/62kg

hmmm Hele ok..ive done this one before at 29 Palms kicked my butt...i gotta wait for this stinkin sand storm to blow over here first...too windy and dusty..then ill hit it...! hoorah!

Gny M

14.50
just over a minute slower than last time, Im still feeling the 30 muscle ups and DT badly in my shoulders

Good morning people,

Loving Helen right now.

25m/5'8/165

12:53 as rx'd (w/ 55lb dbs for swings)

I think I need to find a crossfit affiliate. I was feeling pretty out of place at the gym this morning after dry heaving in the trash can and almost crashing through the wall during swings.

P.S. I never thought I would almost be puking more often on routine basis from lifting than drinking when I was in college.

-The Polish Rifle

9:55

Did FGB yesterday, Josh style at 20 per round with one min rest between...dear god!

15 mins of pure hell lol, but loved it!

Used 22.5kg dumbbell

8:28

CFWUx3~no pull ups

"Helen" done outside on B**** of a hill driveway/flat street.

TIME: 8:56 tied PR exactly from the last time I did this on a treadmill.

Believe, Commit, 3-2-1 GO everyone!

as rx'd with 55# DB
13:34
1st time...pathetic

CFC 15-2/3

50m/5'10"/219
cfwu x 3
"helen" 11:36
Had to use 60# DBs

m/5'3"/160/29

Helen:

10:00-01 (who knows maybe even 9:59 ha)

I have to use my phone's stopwatch right now, so I don't know the exact time but after I jumped off the bar and got to my stuff it said 10:04, so I am damn close to sub-ten. The thing that sucks is I had it easy, but I stopped for about ten or so seconds during my last 400 because I thought I was going to have a running induced accident in my shorts if you know what I mean, had to let the bowls regroup for a sec. Without that pause I would have been easily under ten! Damn!

eric gohl--get it dude, one of us has to!

stuart

thanks a lot! Could you explain to me exactly what PL means?

13:33(PR) subbed with 55# dumbells

Thanks Bingo. Great timing as I needed a bit of a reprimand today.
"DT" 11:20 with #95. DL were too easy, HPC's perfect, and PJ's were almost impossible! What a wierd workout. 2 bars maybe, but that defeats a purpose right?
Helen - I am going to PUSH myself hard on the runs.

WEDNESDAY MORNING 5:45AM - APRIL 15
5 rounds - DL 12 reps, Hang Power 9, Push Jerk 6
95lbs - TIIME: 11:17

3 rounds - 400m Run, 12 pull ups, 21 db swings 40lbs - TIME: 12:30

M/28/214.5

11'42 PR

One of my fav girls...

As rx'd

12:31 (pr)

m/6'2"/212/25

formidable lady this helen. i have been crossfitting for about 10mos and my visual representation of "the girls" has not made them seem any "easier" as i become acquainted with them. i welcome the thought of her having her way with me. one day i will prevail (in respectable time)!

polish rifle, dont't worry about the dry heaving, it's completely normal. wet heaving in globos is where you catch a couple stink eyes (see post from january 2, 2009)

12:06

subbed 65 lb SDHP instead of KB Swings due to lack of equipment in garage gym.

Went from a 17:25 Helen on 9 March to a 13:56 today! woo! Been on CrossFit for a month and a half now, it works!

M/33/195

18:46(PR by -2:45)

m/31/5'9"/169

as rx'd 13:58 (PR by 7 sec)

M/31/209

15:58 first time
Subbed 55lb dumbbell for 35lb dumbbell

400m on treadmill...lowest pace started on was 8.00 but moved up to under 7 on last round
35lb kettle bell swing
21 pullups

14:53

8:54 (PR) as rx'd

Here are the reasons why I love eating Paleo:

http://www.youtube.com/watch?v=uCFZoqmKf5M (WFS)

As Rx'd
1-3:27, 2-3:31, 3-3:39 = 10:39

10:02

treadmill/db

Total time - 18:08

Just started, so hopefully the next time I get to "work" with Helen, I'll be a little quicker.

31/m/5'10"/210

as rx'd
14:05 (pr)

As rx'd

10:00 = pr

OMG

my time is gona be really slow.

how could you guys do this after having done yesterdays hero workout.

M/36/5'10"/183

Heavier than Rx'd (28k KB)

8:20 (PR)

13:25 = three rounds

M/27/5'9"/171

Heavier than Rx'd KB's (28kg)

8:50 (PR) :)

Jacinto!!

M/41/6'3"/229
BrandX Pack modified:
Run 400m
21 swings w/ 35# plate
12 jumping pullups

3 rounds for 16:42

F/32/5'6"/177

BrandX Pack modified:
Run 400m
21 swings w/ 25# plate
12 jumping pullups

3 rounds for 19:48

bw 165

9:24 as rx'd

10:28 as Rx'd

The treadmill malfunctioned at the beginning of round 2 which cost me a good amount of time. Gotta love Helen

M/28/73"/180
1st WOD

21:16 @85% of weight.

m/40/67"/185#

Helen

Three rounds for time:00:11:24 (PR)

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

m/29/5'11/168

rx 7:34, 2 sec off prev pr but felt good

LOVE the video. The games were such fun. Kudos to Sevan & it was a perfect touch to match Jolie with "you will be Queen". I couldn't agree more.

As Rx'd

Time: 13:05

This is only the second Metcon I have been able to do as RX'd. I can only do 6 pull ups in a row so I had to rest more than I would have liked to get the pull ups in... I didn't want to do jumping pull ups... I wanted Rx'd.

31/m/6'6"/CF Start Jan 2009 - 250#/Current 241#
-"Its changing me.. I am becoming"

with 35# dumbbell swings-

11:53

playoff beard--damn brother you whooped my a$$! Nice time! What have you been drinking, son? Or is it those burpees/ounce of brew that's making you so strong, ha!

Helen - used a 40lb db and did treadmill runs

Time: 11:26

14:21

0.25-mi runs on treadmill
35-lb DB swings
kipping pull-ups

Treadmill still upstairs. Doh. For most of the swings I got the hang of a good arc. For most of the WOD, one the PSU gym trainers, in his unfortunate bright green t-shirt uniform, was conspicuously staring at me the whole time.

M 42, 168

Helen as rx'd 8:07

Not my best, but I'll take it after a month off!
There's no Crossfit in Barbados

Last time 10:50

Today
10:19

In Globo, with 55lb dumbell on treadmill.

M/47/6'/185

3 Rounds

2 min Spinning bike 120 RPM's
21 40# Kettlebell Swings
12 Pullups

12:11

#69 AND

16 kg kettlebell is RX'd for women. You go girl!

M/28/6'/268

Used 28k KB for swings and did jumping pullups with slow decline.

19:20

This was my second CF workout

#63 Rob hit the destroyer dude you'll like it feels great...it's tough but a lots of FUN

#72 Merle

I'm not sure Sevan will perceive that as a threat....haha!!

C: 12:12
:45 Off my PR, first time I've not PR'd on a girl/Hero WOD. Lame-o. All my runs were faster though, 6-minute pace or 6:20 pace.

B: 13:30 as RX'd for the first time 55 lb DB.

Cluck, Cluck, Cluck.

I just watch Josh Everett do Isabel which consisted of 30 snatches for time. I am a weightlifter/rugby player who fills their spare time with crossit. When I watched this I was not impressed by the standard of the lifting. Do you agree?

M/44/6'/170

12:41 as Rx'd. had to wipe down the treadmill after final 400m before moving on to KB swings.

Ask rx'd w/ runs on the treadmill and slight assist on some of the last pullups(broken 6 & 6 and I still suck at them)

14:54

I watched the Josh Everett 'Isabel' from 2 days ago. 30 snatches for time. As a weightlifter I felt they were not of a standard I would wish to advertise and they were not snatches. I would specifically call his movements a muscle snatch. Any comments?

14:30 RX not good at all, but I am improving over all.

Merle, Ron_Y, Sevan you guys are funny..just a question is the same Sevan from the
a$$whooping Union City vídeo???

M/52/5'-11/170

As Rx'd 10:45 crushed last PR by 2'-15".

Rx'd
Light band assist on some of the pu's
11:25 slower than last time??

But I was able to do almost one whole round with no band assist on kipping pu's WooHoo!!

Maybe I need more fat? I'm at 3x fat

Pack:
3 rounds for time
Run 400 m
21 dumbbell, 35#
12 pull ups

13:48

w/u - 2 mi run

new to crossfit, so lightened up on dumb bell #30.
15 mins

M/40/6'0"/190

50# kb

13:37 PR

M/35/200 lbs

DT:
19:03
155# gets heavy quickly!

Helen:
16:33
I threw in 30 burpees at the end since I was pissed with my time.

As a long time weight enthusiast and runner, now crossfit enthusiast, I always look at the WOD's and think man this isn't very much at all...then I hit the third set and realize what it's all about!

Fat Tony:

Thanks man, you too! Tell you what, I gave it everything I had and thought I was going to die afterwards. My forearms were on fire, I guess still sore from yesterday's wod. Yep, powered by Budweiser burpees :-)

Eric Gohl, Pony, s'more: Let's see those numbers!

as rx'd

9:45 (PR)

compared to (3/3/09) - 11:35

*the day will come when I get that sub 7:00 like XFIT LEGEND OPT...one day*

As rx'd: 9:51. Bright and early!

other than starting week 3 of recon ron...resting today.

Used 50lb kettlebell (heaviest available)

12:06

Ryan M/23/185/5'10

10:14 as RX'd(PR)

Got to use brand new kettlebell and didn't have to run this on a treadmill for once. Previous PR was 12:39

First time 10:59, last time 9:31 (subbed 50 DU for runs)

As Rx'd with chest to bar pullups. 9:34(PR)
Runs were done on tread at 10.5mph, last run had to bring it down a bit. All unborken but second set of pullups, just didn't have the cardio.

Goal for next time is all sets unbroken, and the run has to be outside.

I'm feeling it in my traps from all the shrugs in those HPCs yesterday wooo!

M/50/5'11"/173

Helen with 55# dumbbell and treadmill

12:16

Went too fast on the run, and had to break up the swings. Slower than last time because of that.

Helen always hurts!

40/M/197

9:29

55#dbs
treadmill for run

8:27
200 m turnaround

50# dumbell. otherwise as rx'd

9:57

9:40 as rx'd, unbroken.

Helen as Rx'ed 8:47.

F 38/1,54cm/58kg

Helen 13:21 (1:30 min. better than last time)
used 16kg kb and kipping pull-ups

14:00, slower than PR. Pulling strength and grip were still weak from DT.

520m run instead of 400m

20:00 (3 minutes better than previous time)

CFWU-minus pu's
17.5lb. dumbbell swings
13:10

#138 Robbie

Josh Everett strikes a good balance between speed of repetition and form.

Helen w/ 65lb Kettlebell
8:53

Tied pr 8:53.

Thought I would blow my old one away. Gotta work on those runs.
Today
400m 1:20/1:37/1:54
Last time
400m 1:19/1:39/1:52

All KB swings unbroken, pullups kipped 12/12/9,3

9:35 as rx'd...all sets unbroken but a little disappointed in the time

m/30/5'10/205

As rx'd 11:30 (pr)

M/35/190

as Rx'd

12:15 (PR)

53 LB KB

10:53

27/m/175

25/M/140/5'10"

Helen, Rx'd: 7:59

Almost 30 seconds slower than my previous PR. Today just wasn't a good day for running.

Then, Tabata Abs:
KTE
GHSU
Med-ball Raises
Oblique V-ups

Robbie,

Whats your Isabel time?

To answer your question. No, they aren't perfect Snatches in Josh's Video. That isn't the objective of the workout. (30 perfect snatches). Although, I think everyone of those snatches would have counted in a meet. As long as there weren't any press outs. The objective is to do a snatch 30 times with 135lbs as fast as possible. Whether it be Muscle Snatch, Power Snatch, or regular Snatch. To tell you the truth, I was expecting to see a split snatch, because that is what he normally does. Josh doesn't even warm up with 135lbs. So he can do it the way he did in the video no problem.

To be able to move that much weight, over such a long distance, in such a short time is very impressive. I don't think there is a time faster then that recorded.

I think you would be hard pressed to see a video that had 30 perfect snatches.

Send in your Isabel video, since you are a weightlifter and all.

11:40

As Rx'd

9:38

m/38/5'10"/169

cfc 8 1/3

14:40

a little slower than last time. Had to stop and run outside around the building - damn treadmills all taken!

m/25/5'11"/155

10:49

Details at 21-15-9: http://21-15-9.com/users/10/calendar/4/15/2009#workout_343

As Rx'd

9:33

18:14...45-lb KB. lots of time wasted up and down the stairs from track to pullup bar.

18:14...45 lb KB....PAC stairs ate up time

Helen completed in 9:24, time to make my morning coffee and eggs.

Helen

7:58

M/34/190/6'2"

14:06 (DB's)

First split 4:34 (4:36)
Second split 4:32 (5:20)
Third split: 5:00 (5:01)

Improved from 14:57 last time; 13:40 in November with treadmill at 9.0mph- wish I would have looked at that before to push myself harder- sorry Helen for not giving it everything I had.

As RX'd 15:23 PR previous time 21:25!

m/48/178

CFWUx1

Three rounds for time of:
Run, Treadmill, 440 yards, 1:25/1:38/1:40
Kettlebell swings, 1.5 pood, 21 reps, 0:43/1:11/0:53
Pull ups, Kipping, 12 reps, 0:27/0:41/0:41
Total 9:23

All sets unbroken, yet a good bit slower than my PR of 8:51 on 090301. Perhaps it was the deadlift/hang power clean/push jerk heavy metcon I did less than 12 hours ago....

Mama and the kids will be doing Helen tomorrow morning.

Helen as rx'd
7.57

pr by .14 sec
had two use two dumbbells a 30# and 25# for the swings

Rx'd for women 1 pood kb (+band assist pu)
15:01 (PR)
Sigh. Really ambitious on the runs and had to recover from them a little too long.. Bonehead move haha, at least it's a PR I guess!

As Rx'd

7:55 (big PR)

Forearms were still mushy from DT yesterday, but still got a PR. Yay crossfit!!!

33 yom 220 bwt

wod (done indoor)
400 m on treadmill 2% incline speeds at 10.3/10.5/10.5
21 55 lb db swings
12 kipping pull ups
time: 10:14 new pr by 19 seconds

11:04
3 rds
2 min on heavy bag
21 db swings 30lbs
12 towel pull-ups
Working through back injury

11:35 as rx'd

(last time was 13:40)

last time 11:47 (PR)

today 12:12... doh

A quick shout out to welcome my friend Josh to our community! He is an excellent addition.

Enjoy!

13:02
As rxd

Vic
M/37/150
Yesterday: Sort of Torn up from scaled DT yesterday couldn't finish the Hang cleans on the last set due to bruising on the collar bone. I was aiming toward a sub :20 with 135lb. Traps are hurting!!

Today: Warmed up with some Turkish get ups. 3reps per side with 70.5 PR.
Helen as Rx'd 8:56
Two hours of rock climbing at the local indoor gym.
A good day.

Deb
F/38/130
Warmup: TGU 10 per side using a 26lb KB
Helen scaled 26lb KB, Jumping Pull ups
9:14
She's getting better at this crossfit thing

did catalyst ath. wod then

8:17
did fat helen in honor of cf games
ctb and 70#db no mikko salo but i am happy with it hopefully sub 8 next time :)
m 21 180 5'9"

first day at this, i hear im going to be whooped afterwards, ill let you know

M 34/141/5'7"

As rx'd: 12:31

20:41

First time doing DB swings...first round @35#. last two @55#. Been doing crossfit for about 2 weeks and love it. I certainly feel like I am getting stronger, but my times and performances don't seem to be improving as fast as I would like. Some of the excercises/lifts are still first time for me...oh well, keep pushing.

Am on the fence about working out. Feel congested and my entire body aches, but kinda want to rally and head to Montclair to workout @ GFCM.

REALLY wannt to do KB swings that I learned this weekend @ Jeannie's.

Don't have a fever- if I did, I wouldn't work out... don't want any cardiomyopathy thank you! Just chest congestion, achy and wimpy... Cookie & Cynthia, I need you to come over and make me tea LOL Need some TLC :)

Thoughts? Maybe I will feel better if I workout?

Rx'd 10:45 PR by 15 sec
Used 45 lbs KB last time this time 55; also hardly any grip strength left after yesterdays bout with "DT"

55# DB subbed for KB

10:52 (PR)

Helen,

Three rounds for time:
Run 430 meters
30# KB
12 Pull-ups

11:18

Still have to go up/down the stairs to get to the pull-up bar, but this time I used a 30# KB instead of two 10# DB and I could actually finish all 12 Pull-Ups on each round without coming off the bar this time.

Previous: 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!

45# DB subbed for KB

11:47

Yesterday was first day. Gotta love it.

F/20/5'6"/135

Did 12 pushups instead of pullups, used 35lb KB:
10:30

Pony you have to rest if you train today you could feel worst because you will drop your defenses rest Pony...big hugs love ya

M/31/190

8.44, beat last time by 2 seconds.

M / 31 / 5'11 / 230

as rx'd: 12m 16s

Did 10min Bike, 10min Warm-up prior to.

CFWU x3

WOD
A slow :11::06 (55lb DBL)

About ::30 slower then last time. "DT" & the CrossFit Endurance WOD yesterday left me wrecked today! Might go for a ruck later.

Get some, Go again!

9:58 as Rx'd
Treadmill 1%
1st mile 10.3mph, next one 8.5mph, last one 8.5mph, then 6.0mph for 1/4lap, then 8.5mph, then 9.5mph for 1/4lap

Woke up yesterday planning on doing some sort of WOD in honor of DT, but my foot was sore, so decided to take an extra rest day. Want to get this thing done and over with!

Today, subbed the running with 12 ring pushups, though tagged at the end of each round, instead of the beginning. Not the same as an rx'd Helen, but a good workout none the less. Used 35lb db for the swings.

8:42

JP
I will happily give Isabel a go. But let me add that the emphasis of the snatch and CJ is the triple ext. in which Josh did not achieve. I think we should change the name as all i saw in the video was a back ext. I did not realise that a muscle, power or snatch so thank you for clearing that up.

As rx'd - 11.28

38m/6/183

as rx'd ctb

10:20

24/M/140
10:48 as rx on treadmill

13:38 as rxed, owe

Hong Kong CrossFitters?

Have a couple of trips coming up and would like to hook up for a WOD or two.

Please give me a shout directly.

(Do I dare ask if there are any CrossFitters in Taiwan or Mainland China? I'll be there too.)

Thanks,

Posterboy

23/m/180
WUx1
9:10 as rx'd (pr)

As Rx'd 8:11 (PR! Old time of 8:31)

I think I could have broken 8 minutes if I hadn't broken the last 6 pullups into two sets of 3.....gahhhh!

3 rounds for time of
run 430 m
15 kettlebell swings, 10#
9 jumping pull ups
10:58

Previous:11:34

Completed "Helen" today in 9:53(PR) after double dosing on "Cindy"- 24 rounds and "DT" yesterday, 14:02. Did Cindy to help push the wife into Crossfit, she's convinced and my shoulders are on fire!

Crossfit and eating correctly work, been Crossfitting since Jan. 2008 and have dropped 20lbs since Jan. 2009. 3,2,1...Go!

M/33/155/5´9"

As rx´d: 7.23

Helen as rx'd: 9:30

PR by almost 4 minutes from doing it last time at a globo!

Guys and girls, if you have the chance, get your butts into an affiliate! I cannot stress how much your time and abilities will improve w/ coaching. Even if it's just once a month, DO IT.

Knocking 4 minutes off my Helen would've taken twice as long if I were doing this on my own at a globo. A Big Thanks to Andy at CF Hollywood for yelling at my ass the entire time!

35# kb, 12:24.

Husband, after 2.5 mile hilly run, did it in 11:30.

Did this at peak time in the university "fitness gym", got some nervous looks.

- Subbed 2:30 min cycle ergometer for 400m run as all treadmills were in use.
- 50lb Dumbell Swings though 40 had to be used last set as someone took my dumbell when i was on the bike.
- Dead Hang full pull ups.

I didn't properly time but i think i took about 20-25 mins. I was most impressed by the first round i did unbroken, especially going from the dumbell swings to doing 12 full pull ups. Doing 12 PUs is good for me at the best of times, regardless of preceding then with dumbell swings!

finished off with some weighted dips, 4 sets of 6 with 0 lb, 20 lb, 35lb, and 40 lb dumbell inbetween my legs

10:37 with 1 pood KB
PR

m/38/193/70"

CFWU x 3

Strength work:
BS: 135x8, 185x5, 225x5, 275x5

WOD:
4 rounds for time of
400m run
50 squats
13:34

Post: stretching

m/32/230/69"

as rx'd 11:10 (pr by 14 sec.)

Finishing up my 6th week of CFSB.

CFWU x 3

Set a 1rm PR of 330 in my ME DL session.
Set a 20rm PR of 225 in my MR DL session.

Then did the wod:

Time: 9:03 as rx'd (PR of 2:50sec from July of last year)

10:37 with 1 pood KB
PR

Last time (3/1/09):
11:44

This time:
All runs at 10.0
All 55lb db swings unbroken
1st Rd Pull-Ups unbroken, 2nd 2 rounds done as 6 X 2

Total Time:
11:17

35# KBS
= 10:43, PR

PR by only 4 sec but used 12# less asst on pull ups, so I’ll take it! Down to barely an asst on pull ups.
Worked a bit on BP.

Strong Lil Pony- hope your hand is better today!
P.s. I read all my emails catching up from travel/vacation, and read your “Why I crossfit”- excellent stuff! :)

Erin

Comment #26 - Posted by: SoxFan at April 14, 2009 7:48 PM

Same repair you had. SLAP type 2 repair, 1 anchor. Done on 2/6/09. How long after surgery did it take till you were doing pull-ups and push jerks?

M/22/72"/170

14:06 PR by about 5 min.

"Helen"

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

time 11:26
last time ''helen'' was 13:44
I had to load a curl bar with 25lbs plates and tie them on with rope to keep from throwing them. Brady said my back was curling at the bottom of the swing, I was fighting this, I thought I was straight, but I was still pulling over.
more to work on.

8:17

The runs were rough, which is unusual for me. It must be all the milk i have been drinking going right to my butt.

As Rx'd

12:06 PR by 53s

M/25/138/5'11"

12:52 as rx'd (first time I have done it rx'd)

31/M/190

Used 55# dumbbell for the swings, otherwise as rx'd

10:03 (PR) - 31 seconds better than last time, all sets unbroken

11:30 as rx'd. Hurt, but can see improvement since last time (12:40ish)

Treadmill for runs. 11, 10.5, 10->9. Broke up all KBs. Need to work on stamina. Last PU set was broken due to grip and weakness.

Also, did muscle ups on PU handles on cable machine on a dare. First time MU on bar. Did a lot out of sheer rush before workout. Definite motivation builder.

My wife just got home from doing her version of Helen:

F/50/5'6"/135

30# dumbbell and 20# pull-up assist.

11:40

Weak again. First time with this routine..

21 Minutes flat..

used 35Lbs for swings since it was my first time.

pull ups killed me. That was a good 7-8 minutes to complete those... No assist though

M/36/67/246

No running due to calf injury, so I did CFE on the bike and a scaled version of the muscle-up WOD from a few days ago.

CFE: Lactate shuffle on bike. Intervals of 5-6-7-8 mins. w/ 2-3 min breaks.

WOD: 50 Assisted Pull-ups, 50 Assisted Dips for time. 9:40. Pull-up assist was 55-100#. Dip assist was 16-22#. 10 rounds of 5 each.

Helen =10:10
my grip killed me ,should of been sub ten ,maybe sub nine.DT destroyed me,helen was just kicking me for good measure.

43yom / 147

8:17 as rx'd (PR)

Everything Unbroken

m/32/180/5'10"

7:12 as RX'd (PR)

Felt surprisingly good after doing "DT" yesterday.

Helen w/ 35lb dumbbell swings: 8:52 PR by :46 since 3/1!!

I want kettlebells for my birthday!

Addendum for my records:
Average heart rate 159

24m/6'/180

8:50

Um...so...did anyone happen to notice post #50 Keegan Martin? "Helen" as Rx'd 9:30.

Yup, THAT Martin family. If memory serves Keegan is 15 years old.

15!

Put your ear to the ground. That rumbling sound you hear is the herd of Crossfit kids, Crossfit Generation 2.0, spilling out of Brand X and elsewhere and catching up to Speal, OPT, Josh...

13:46 as rx'd pr by 1:

12:06
only took one very short break during the last set of swings. I really thought I would shatter my last time of 10:46... But having to run outside around the gym, and guessing the distance, might of had something to do with it. I will strike back next time.

M/47/6'/192

400m Treadmill
45lb db
unbroken pull ups first round, 2 x 6 next two rounds

14:12
My first Helen

Pony: I feel your pain! I am also stalling today- sooooo sore (traps) from DT- gettin over a cold- it's raining HARD outside.... my biggest thing is that I'm always playing catch-up with the wods because of work schedule. There are days when I double wod, and then I end up too sore to do anything else! Listen to your body- you know it better than anyone! I'm pretty sure I'll end up dragging my A** down to the garage at some point today, because my issue is just 'sore'. Sick is a different story:-) Have some tea, then see how ya feel! Best of luck-

Had to scale this one down a bit:

3 rounds
400 m run
20 lb dumbbell
12 push-ups instead of pull-ups

15:07

The running slowed me down. Helen is...not nice.

10:17 as rx'd. runs sucked as usual. I need to get to an affiliate to get my butt kicked to lose the extra 15 pounds. Once I can get to 150 range I think I could even consider the games....do they allow old people to compete? I have huge discipline for the wods, and zero discipline with food. WTF!!!!!!!!!!!

10:46 as rx'd (a full minute slower than PR) :(

i promised a 7 to s'morelle

M/43/185/5'9"
Sub'd 500M rows
50# DB (max. available)
11:19

9:01 PR

A little chilly on the runs (outdoors)...wasn't exactly warm today in eastern Canada!

24/m/177

as rx'd: 9 mins

6 secs slower than previous helen, BUT this time all the swings were over my head while the other time the swings went only to my chin. So im guessing i would of beat my old time bye 30-45 secs.

bum right knee and hip, s/p 2 weeks w/ flu.

145lbs, 35y.o.

115#, 17:44 (hang squat cleans killed!)

Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters

scaled to 2 rounds: 20:40

#57
Thanks for try The Ecuadorian Destroyer we hope you liked!!!

Rookie you are a warrior man what a week for you bro!!!

IF ANY CROSSFITER COME TO ECUADOR SOMETIME CONTACT US (s'more or Carlox)YOU CAN DO THE WOD WITH US AND HANG OUT.

s'morelle this helen is for you!!!!

I´m ready (well not really)for southamerica cualifiers and level 1 cert in Lima-Perú!!!!!!!!
And then CROSSFIT GUAYAQUIL-ECUADOR will be true!!!!!!!!!!!!!

Hugs and bad english for all!!!!!!

Nice work by the ladies today -
Momof3, FitMom, Erin, JulieP,Jessica, Natalie - FREAKIN AWESOME!!! :) Girl Power!!! I am completely inspired to kick some a$$ later today!

I shoulda brought an ambulance with me on this one because it was nothing but ugly. After torquing my shoulder during yesterday's DT, I figured I'd take some extra time trying to warm up and get things moving. Unfortunately, after rep 6 of round one pull-ups, the fingers in my right hand went totally numb and I almost busted my head open. After shaking it out a bit, I subbed 20 bar dips for the pull-ups.

13:24

Shoulder definately feels like some kind of impingement that I'll need to ease off intensity and probably see the PT. Ofcourse I've already left two PTs for being annoying nits, but there has got to be someone out here that wants to do more than just take the insurance money.

Rx'd

8:55

did SHDP due to snow last time, ran today, certainly harder for me. Almost busted an artery and puked trying to finish under 9 min.

m/35/215/5'11

As Rx'd w/55# db
14:40

Treadmill got on my nerves, takes about 8 seconds to get up to speed.

Thanks Carlox for dedicate this "Helen" to s'morelle...i love you my brother you are the best

29/m/182/5'9.5"

As Rx'd

9:05

33/m/215/6'5"

13:46 60 lb dumbbell

have not been able to get close to my PR of 12:09 the last few times.

34/M/205/6'1"

8:16 as rx'd

CFWU x 3; lite on pullups

As Rx'd; first time with Kettlebells vice dumbbell, big difference in grip and controlling wt overhead.

Rd 1 unbroken
Rd 2 13/8 KB, 8/4 PU
Rd 3 13/8 KB, 6/6 PU

15:28 (PR)

lots or PR's today! looks like I gotta push it...

DT destroyed me, but Helen had me yellin'

That was going through my head the whole time, thought I'd share so everyone could be equally annoyed.

As rx'd 7:38. One of those days when I felt terrible going in but had a great day. Everything improved across the board. Not only a PR but maybe my best CrossFit performance ever.

JP
Is it allowed to bounce the bar off the ground when doing the snatches?

subbed 14 kettlebell swings @ 28kg
subbed ring pull ups

time: 10'55

#19
Bingo

I always enjoy reading your comments, this one was exceptionally great! thank you for posting. I sooo look forward to your post. keep up the good work too...

BTW, Coach/lauren
that was an inspirational video!

scaled as follows:

3 rounds of:
-40m barefoot run
-0.5 pood KB swing x 21
-resistance band curl and press x 12

5 mins 12 secs

Get some! Go again!

Thanks Cookie! I feel like lately I just don't got it goin on!

StrongLilPony if you feel like poop I wouldn't workout when I was sick I kept working out it took me three weeks to get over it sometimesyou just need some extra rest. Rest is just as important as working out!

So this was my first crossfit workout ever, and I've never done kettlebell swings, and I'm not in very good shape, so please be gentle...

M/29/5'9"/219

32:30

It's a start?

#274
DAMN! I have never seen a time like that for Helen!

as rx'd

TOTAL TIME: 10:51

round 1: 2:36
round 2: 3:53
round 3: 4:21

almost couldnt run anymore.... my lower back was dead..... " DT " killed my lower back..... like knives were jamming my back.... next time has to be faster!!

m/48/5'7"/170

As rx'd with the exception of ring pull ups

11:25

Running used to kill me due to a bad back but much improved lately

As rx'd - m/25/5'11/200

8:33

cfwu

WOD
sub 5O# Db

10:52 pb

last time 11:39

11:53
Fat Tony That would have ranked in the funniest gym moments, thanks for the laugh. a.04 sec re group from a running induced bowel incident is epic good time did you use some special breathing tech? Or POSE through it. I am willing to bet Pushing through it was a bad plan.

First Helen
DT was tough. ahemmmm.

F/35/5'9"/135

15:20

jumped all the pullups on the last round. sheesh.
but feeling like a supahstar!!

KK 7:36 pr I will have a butterfly next time.
LC 7:17 pr
JT 7:05 (7:04pr)

10:55 PR

1:30 improvement over last time. Scaled UP to 62lb kb. Avg HR 180, peak 190 EXACTLY THE SAME HR's AS LAST AUGUST!
Thanks Bingo, Coach & Lauren.

f/42/113/5'

"Helen"

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

(as Rx'd w/ mens weight)

15:38

150 5'7.5" 34 yom

6am 30 min after waking

as rx'd- 9:47
6 sec pr but really more as i did chest to bar pullups this time vs chin over bar last time-

As Rx'd
Pullups were broken on all rounds-need a lot of work!

14:21 PR

Made up DT today.

1st round:
95# DL x 12
70# HPC x 9
70# PJ x 6

All other rounds used Rx reps at 55#.

23:03

April 14 - DT
at 95 lbs - 14:57
Should have fought through 105 lbs

April 15 - Helen
As rx'd for women - 11:54

11:34 as rxd. 13 seconds better than last time.

there should be better standards for burpees since the hardest part is the jump.

47 / 175

as rx'd using the 55# DB -- 11:39 PR by :02

KBS done unbroken again, my last two Helens, BUT my first two sets of PUs were unbroken -- that's real big for me. I've never done any set of PUs unbroken before during Helen. However, my last run sucked as well as the last 12 PUs done 4-2-2-2-2.

as rx'd

10:29

M/30/70"/190

as rx'd = 9:05

10:50 RX'd

Bobby
9:07 RX'd

as rx'ed

8:14 at Edson Range

m/28/170

11:22 almost 30 seconds slower than last time.

as rx'd on treadmill
10:31

Exactly 30 seconds slower than my PB.

CrossFit Warm Up

W.O.D.:

7:22 (used a 45 lb weight plate for the swings)

28/M/140

Closest I could get to the KB was a 45lb weight, so that's what I did the swings with.

10:09

m/24/163

as rx'd
12:25

f/27/145

30 lb dumbell swing
blue band assist for pu's.. kipped almost half

14:03

45lb kb largest at my gym
kipping pu's
15:00

age 19 bw 170

7:49 as rx'd
pr by 9 secs.

opt, there is no way in hell you did a 6:59. i saw the video and i still can't believe it. i felt i was going so fast, and yet, you finished almost a minute faster than me. you really are not human. thats the only conclusion i can come up with

48 M 5'10 202

Done at new affiliate in Tampa Bayside CrossFit

Warm up

as rx'd 7:13 PR! first time doing it w/o a treadmill and walking back and forth across the gym to get the PU bars

26/m/150

10:16

More than 90 seconds slower than my best -- I need to get back in gear.

"Helen" WoD Log:
----------------
http://www.21-15-9.com/users/1/calendar/4/15/2009

m/27/5'7"/175

as rx'ed running outside (little bit of a wind)

12:49

still got a way to go to get back to where i was before i took the last couple weeks off

8:44 maybe pr by 2 sec?
My running was a little slow but I PR'd my 10k on monday at a race with 43:16 and I'm still a little sore from that. (still totally stoked though!)

cfwu x 1

3 rounds:
.25 mile run (treadmill 10.7, 10.5, 10.5)
55lb dumbbell swing
12 kipping pullups
8:41

previous:
9:53 3/1/2009
14:58 11/17/2008

m/35/5'8/151

"Helen" as rx'd 8:23 pr by 19sec.
Man she never gets any easier!!

Run as Rx'ed
KB swings as Rx'ed, 1-arm
Jumping Pull-ups, 1-arm

8:08

10:09 - 30 seconds slower than last time, but changed to ctb for pullups. Grip gave out on 3rd round, the last six were rough.

As RXD:8'04

As R'xd 9:55

#138
Robbie

The goal of Isabel is to move the weight from gound to over head by mean of a snatch, if that is a muscle snatch then it is still considered a snatch correct? And if you are not impressed with the form of Josh Everett's muscle snatch lets see yours at rep 28 @135# utilizing the hook grip all 27 reps prior.

72lb kettlebell
chest 2 bar pullups
7:22

No kettlebells so used a 45 plate with handholds.

11:33

400meters was crosscountry.

33/m/200

as req'd
9:50

21:38 w/45# kettle
400
21
10
1x * included in time

subbed 35lb dumbbell. no kb's at my school's gym.
14:24

i added about three minutes from the last helen. ugh.

as rx'd: 8:23(PR)... 1 of my faves!

M/25/5'9/170

15:34

w/ 52.9 lb Kettlebell

WU with air squats (trying to keep chest high/proper form at the bottom of the squat), GHD SUs, PUs, 35lb DB swings, and 55lb DB swings.

Subbed 55lb DB swings for KB, otherwise as RX'd: 9:02 (PR)

Swings were done slow to concentrate on proper form.

M/36/5'11"/200

ran 400m on treadmill @9.0 x3
used 55# dbl on swings x3
strict pull-ups x3

12:58

pretty pathetic, will have to push myself harder next time. felt real good when it was over!

Second time doing Helen

First time 21:28 As Rx'D

This time Rx'D
3:55
5:04
5:30

Total 14:30 PR BY 6:58 SECONDS

MinI WavE FOR me!!

As Rx'd, except did 450m runs.

15:36 PR by :53 seconds from last time!!!

M/39/6'1"/245

m/24/6.1/196

rx'd w/ DB 9:18 (pr)

last time: 9:56

Happy to be improving, but the bacon for breakfast and ben and jerry's last night didn't help anything.

Scaled down to 45# Dumbell and 50#gravitron

20:50

Gotta switch from Cool Ranch Doritos to Baked Lays or something.

33/F
13:29
400m on treadmill, 30# kb swings, weight assisted pull-ups (50% of body wt)

10:53

40 box jump
15 2pood kettles (I thinnk the math works out right for 21 1 1/2 poods)
12 pull ups

m/27/5'6"/190
10:17
as Rx'D

1st post, been doing the workouts for almost 2 months now and i love it. I am guzzling the kool-aid.

15:57 as rx'd

Scaled to 35# KB
run on treadmill.
11:11

# 280 Jason,

The toughest part is always getting started! Just keep working hard man... you'll be shaving minutes off workouts in no time!

16:50 (PR!) - used 55lb dumbbell
Previous PR 18:18.

m/41/160

As rx'd (although used 2 26lb. KBs and run was .3 mile up hill in 45 mph wind)

16:00 even

9:26....felt awful the whole time...I am going to need more than one day to recover from all the last week or so.

Robbie #139
Josh's output is ridiculous..regardless of form. Chances are if your output is as high as his your form will degrade a little bit. Feel free to post your sub 90 second Isabel and we will see how good your form is.

I believe the quote is "Strive for excellence...not perfection". While we can always nitpick Josh's form or anyone's form for that matter we should always take into account what an excellent achievement a sub 90 second Isabel is. Seacrest out.

had to use the wall clock. 9:45.

55lb dumbbell and a treadmill. Treadmill and pull-up bar are sadly on different levels of my globogym.

28m /6'2 / 196

M/19/5'11"/170lbs

Ankle feeling very tight and hurts to walk on. Taking a week off to recover and ease into the Zone diet, which i started today.

12 minutes flat, treadmill and 50 pound dumbbell

First day, brutal

M/33/222/6'

17:35

No excuses but I did have an extra 550 meters added to the run due to geography..

I LOVE the way I feel after after Helen.. She is one of my favs to do!

2nd day Xfit for me. Love it.

M/24/6'/204

12:25

Treadmill. Sucked. My pull up bar and treadmill are on opposite sides as well.

As Rx'd 8:44

21/M/6'/175

as rxd
outside run/outside fat bar
9:10
PR=9:04 inside run/inside skinny bar

M/24/184

As Rx'd:
9:08 (PR)

"Helen"
As Rx'd: 10:38

S/F

8:52 broke my last Helen by 1:50 minutes. RXD

as RX
sluggish and windy 8:06
at CF Camp Pendleton

First ever WOD, and I think I can say Helen did me rather than I did Helen if u get me. Pulls ups screwed me over.

Total time 13.20

After all this grip stuff it sure would be nice to see some running and squats!

Come on Coach what do ya say??

40 box jump
15 2pood kettles (I thinnk the math works out right for 21 1 1/2 poods)
12 pull ups

forgot my time on the first post

13:02

Time as rx'ed:
12:01

32/m/#230
rx'd 8:57

8:07 pr by around 30 seconds.

time end of each split 2:15,5:04,8:07

Use a faq course so could be alittle short but I use it every time.

50# KB

11:20

090301 - 11:43
Today - 11:05 (w/ chinup instead of pullup)

as rx'd
13:17 with mostly non-kipping pullups

Helen as Rx'd - runs outside.

10:59 - PR by :56 seconds!

F/41/5'2"/125

Very suprised at the difficulty of that workout!! the KB swings were much harder than I anticipated.
as rx'd 13:34.. to punish myself on the poor time i did a 2 mile run outside

WOD - 8:57 [m/50y/10st12/70"]

13:13

25/m/5'11"/205ish

8:39 as rx'd fully unbroken

9:14 as rx'd.

PR by more than 2 minutes!

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: 11:42 PR
First round unbroken
Foam roll after
Compared to 090301: 11:57
Previous PR 081117: 11:49

M 45 5'10" 202

11:00 as rx'd (estimated time, no stop watch)

9:53

M 29 6'0" 194

As rx'd:

14:48

8:23 as Rx'd (PR)

8:52 last time and old PR - I'm pleased!

~ 1 month back on the Metabolic Diet and I feel like I'm firing on all 8 again!

24/m/175

DB swings 55# -- no kettlebell

8:58 (pr) by 19 sec

first one with no broken sets

:D

Dumbbells instead of kettlebells, and on a treadmill, in 10:55 (PR by over 2.5 minutes!)

I love you, Helen.

Go green!

m/6'/193/27

As Rx: 8:45

400m was outside, hilly.

~20:00

as rx'd

as rx'd

9:44 (PR)

Did "DT" this morning.

Feeling the pain!

byw: 157

7:57 w/ 35# dumbbell swings

WOD:
As Rx'd: 9:35

.4 mi runs (bad conversion)
21 x 55lb DB
21 x pullups 1st time (not paying attention)
12 x pullups 2nd & 3rd time

25 min

Absolutely loved the Paleo video http://www.youtube.com/watch?v=uCFZoq
Although This Paleo diet has been around in form for quite some time, I have been doing this for about 4yrs now. It was given to me via the nephew of the Strength and Conditioning coach at UConn. Talk about being ahead of the game, although he didnt reap the rewards he sure was ahead of the times. His basis was the Caveman syndrome, ie..man didn't have a readily available food source hence the storage of fat to protect the lack of available food, anyway long story short in a nutshell using common sense replace 3 big meals with 6 to 7 small meals of high natural quality, tricking the body and burning the stored fat reserves...Its great to see so many people shucking the canned, processed, and doped up foods that are killing the human body... oh yea 9:51 as RXd

32/m/160

as rx'd 13:42

28/m/5'11" 225

Scaled to 1 pood for dumbell swings (incidentally "pood" is now my new favorite workout term. All my weights will now be measured in "pood" Even cooler than the Brits and their "stone")

17:04

Day #5 of Xfit.

12:55 as RX'ed, transitions were slow today

13:15
PR by 53 sec

m/19/6'4''/195

as rx'd 9:00 (Pr by 1 min)

38M/5'10"/166#

Warm-up: 3:00 erg row (773m); CFWU (minus pull-ups) 1x15.

As Rx: 10:04.

Cool-down: PNF of hamstrings; foam roll.

New PR by 0:10. Outside road course (50F); American-style KBS; strict pull-ups.

sub'd 52.5 dumbbell
9:39 (PR-by 1:34)

6:55

New PR

As Rx'd

8:11

Done at the beach in Vancouver! Sweeeeet!

24/m/5'7"/153#

Last time I did Helen, I subbed 35# and 500m rows.

Today ran slightly over 400m and subbed 40# dumbbell -- any of their 50# dumbbells wouldn't have fit in between my legs very easily; not very swing-friendly. Also did it in boots and utes.

Approx 16:40

Lost about 30-45 seconds each round going from outside to inside where the dumbbell was -- they wouldn't let me take it outside to the pull-up bars.

Runs felt very slow, as they usually do in boots. Pull-ups were no problem. KBS were done unbroken except for the 3rd round, done 14-7. Runs killed me, along with time spent transitioning.

16 flat first try; track and dumbell. Man i'm whipped

Helen is harsh... just getting back into crossfit after a surgical lay off. What an eye opener.

M/26/5'11"/200

8:29 RX'd (the 400S were on a hill)

Can't wait to get out to Naval Medical Center San Diego this September/October for my clerkships and see some west coast crossfit in action!

Go Navy Medicine!

30/f/115

10:51

45# swings
chest to bar pull-ups

13:13
As Rx'd 35 lb dumb bell

followed by 6 60lb bench press ever minute for 8 minutes
first time back to the gym in two weeks it felt GREAT!!!

m/28/170

8:28

Broke my last pull-ups twice, could have kept going and maybe hit 8:15

R1 2:14
R2 5:09
R3 8:28

As Rx'd
10:41
First time using 55# DB swings, BRUTAL;P

9:07 w/ 55 lb. dumbbell and ring pull-ups

34/F/125

subbed 30# DB swings

14:40

Rx'd

9:02

M/46/150/5'8"

as RX'd

9:38

30 yom, 185 lbs

8:34

Had to use 50 lb db, no higher weight, runs on treadmill

F/37/123
Helen: sub'd 35# kb; runs outside
10:42 (pr) this is actually the first time I broke 11 mins in the 6 times I have done this wod. SO impressed by all the great times! I cannot fathom a sub-10 min but someday it will be mine!

I did a 'goat' version of Helen.

Run 400m
21 HSPUs (y+y)
12 Pullups
Run 400m
15 HSPUs
12 Pullups
Run 400m
9 HSPUs
12 Pullups

21:02

Shoulders are still a little sore from the Cert.

23m/6'/175

45lb dumbbell

9:29

9:04 w/55# db and on treadmill. Big PR (previous 11:20)

only broken set was rnd 3 swings: did 6+15
...
10:41
First time using 55# DB swings, BRUTAL;P
Comment #398 - Posted by: Julie F31/118/5'0"
...

wow, I had trouble with the 55#s and I weigh 60lbs more than you! 10:41 is really impressive work Julie.

later,
b
m/32/5'8-1/2"/179

m/42/165/6'

8:50

29/m/185

8:27

Chest-to-bar. A PR of :24 over last month's non-CTB "Helen".

Run as Rx'ed
KB swings as Rx'ed, 1-arm
Jumping Pull-ups, 1-arm

8:08
Comment #316 - Posted by: Herm @ CF Los Altos, CA at April 15, 2009 1:27 PM

That's just sick dude.

7:25

..man bad day to do this one..Red Dust out day...but had to do it boots and utes ...as hard aas i could.... still did it as Recommended..

but only 15:23

as rx'd 12:40

m/41/195/5'11"

WU
60 jack
5 back ext (RC)
15 situp (RC)
3 dip
3 pullup

3 sets
ran 400M
21 55 lb dumbell swing (50+solid bar + collars)
12 bench assist pullup

15:10

F/36/5'2"/108

sub'd: 25# kettlebell; assisted pu

15:15

43/172

Used 55 lb. DB swings

13:02

PR - 12:25

24k dumbell
9:00
happy with it, but gave myself a bit of an easy time walking from the treadmill to the weights.

15:49 w/ 12kg KB, skinniest band (red)

I am a hard headed woman. (That is a great Cat Stevens song btw)

Next time I get 8 emails telling me NOT to work out 'cause I'm sick, uh, think I'll listen.

This was an exercise in embarrassment, humiliation and dyspnea on exertion. I was wildly flailing through my pullups at the end, SINGLES with a flippin' BAND. I had no grip, no breath, I lost all composure- I was so MAD at *myself* for not being able to do a pullup. Like wtF is WRONG with you, woman?

I knew I would finish...that I would NEVER walk away from a unfinished workout. That is my pop's work ethic, and of that I am proud.

But being stubborn, sometimes I am stupidly so. I have too much pride and a hard time asking for help, to my detriment. This was a good lesson tonight. In what, I'm not sure yet. Something about punishment.

On the bright side, I think my KB swings were slammin', nice and high, American style. First time I did them for Helen, and all in a row! :) Cookie your text was hilarious and that is JUST how Jeannie & JroCk described doin the swing. Well they said humping LOL

Don't want to get into details- but tomorrow eve have nerve wracking biopsy. Thoughts and prayers appreciated. There. I asked for help.

13:59

Helen kicks my butt again.

#286 allie--

it almost got ugly, had to stop and breathe really calmly until my guts thought they were done bouncing, then just scrambled through the rest and got to my dumbbell as fast as I could! A bathroom break would have definitely defeated my time! Glad I could provide some humor.

M/160/32 6'1

rx 11:22 PR

As Rx'd:
11:03 (57 seconds slower)

I ran faster...(10, 9.5, 8.5), did all my swings unbroken, and got 12/12/7+4 for my pull ups. I have no freakin' clue how that equals out to me being nearly a full minute slower. I'm pretty pissed at myself. Don't know what happened (food, sleep, psych myself out?) but it sucks and i never want this to happen again. Now to go shower, reflect, and cuss at the wall for a little bit in disappointment. >:(

anyone else's grip shot after those HPCs yesterday? I couldn't get an effective kip going because my hands kept slipping.

M/34/6'2/200

Rx'd
11:13

m/22/165/6'

as rx'd

12:08

First Helen, ran on treadmill w/ 1%incline and 55lb dumbbell. Getting better but I wish my time was more comparable to some of the fast ones!

17:38

Assisted Pullups (just moved to the purple band - ya!) and 20 lbs. dumbell swings. New PR!

10:44 as rx'd

PR by 1:28 and did full overhead KB swings this time. Yay for me!

Splits: 2:50, 3:48, 4:06

17:07

as r'xd

9:33

m/28/5'11"/195

12:28 as rxed
(11:06 still pr)

#418 Pony:

Ok, so next time maybe you'll listen to us! I do admire the 'never quit' spirit though, you're a tough chick.

Best of luck tomorrow, my prayers are with you. Don't worry, bout' a thing...

:-)

28/m/192

As rx'd
11:58

M/45/5'11"/190

12:59, runs were on treadmill,
had to go upstairs(one flight) to do kb swings and pull-ups.

You are tough Pony but please be carefull that díaplay of courage and pride is an inspiration...you are TOUGH!!!!

#422 Eric Gohl: Nice work dude, don't be so hard on yourself! You finished a bad ass wod as Rx'd, you should always be proud of that. Some days you have it, some days you don't. We've ALL been there.

#423 BigBen: Yes. My forearms were on fire.

10:15 did it at the station with Eric chasing him the whole way to my PR. Run around station then back into the basement for dumbell swings and pullups.

M/27/6'1/170

3 rounds
21 burpees
21 55# dumbbell swings
12 pull ups

20:05

Robbie-
I would like to see you do Isabel, and see how you do. Further, I would like to see how many snatches you can actually get done at 71 seconds. And more than that, I would love to see how your form is when doing Isabel in a time anywhere close to 71 seconds. Josh is not trying to perform a perfect snatch here, he is trying to get the bar from the ground overhead as quickly as possible. Every single one of those snatches, despite their "ugliness" would have passed in an Olympic Weightlifting meet. Who are you to judge? There isn't another person out there who can beat that isabel time. Not of standard? who's standard? yours? Isabel calls for snatching the bar 30 times from the ground, locking out, and standing up. He did all of those things. And he did it quick as hell.

Approx 15 minutes.
3X
400M
55lb kettle
12 pll ups

Eased up since we had to PT the Chief and the recruit first, then "Helen."

First time as Rx'd: 8:48 (PR)

Had to run up/down stairs for the transitions from treadmill... that was interesting on the last round...

Here's hoping they will give us an unexpected rest day tomorrow... please coach!

m/22/6'1"/208

Ran 1.1 miles to gym: 7'35" (PR)

Warm-up - 3 sets of: 10 box jumps, 10 pull-ups, 10 dive-bomber push-ups

Main site WOD:
subbed 400m run w/running from rack to hall, up three flights of stairs to track (2 steps per stride), ran 1/7 mile under 1 min, run back down stairs through hall to rack and begin kettlebells

--> 14'44"

Cool Down/Core: 50 back extensions, jog 1.1 miles home (I was beat on the way home)

approx 15 mins (pt's chief and recruit first)

All of Helen.

4B

Achillies pain.

So 3 rounds

.5 mile Elliptical
21 35# Kettles
12 Pulls
18:20

13:47...Didn't think that was to bad for my first time! I did spinning right after it though, definately would not recommend that. I love these workouts...they suck, but I was a college gymnast and miss having set workouts and someone that is nagging me all the time. And these workouts are horrible but great at the same time :-) If that makes any sense what so ever

9:43 (pr)

M/24/160#/5'7"

Helen for the second time.

Subbed 500m Row due to bad ankles
55# DB swing x 21
12 PU
All sets unbroken

Time: 12:19 (PR by 1:26)

Eric Gohl:
(57 seconds slower)
I ran faster...(10, 9.5, 8.5), did all my swings unbroken, and got 12/12/7+4 for my pull ups.
...
That funny because I ran slower on the first rnd and really improved my overall time. I guess I was quicker switching between stations and didn't hit the wall on rnd 3 like last time.

maybe you just need an extra rest day or two? I decided a few weeks ago after 3 solid months of 5-6 WODs/wk and weightlifting 3x/wk that I was going to force myself to have a few extra rest days. It seems to be paying off.

Its so hard staying home, but sometimes you gotta do it.

later,
b
m/32/5'8-1/2"/179

9:50 as rx'd

As Rx'd

8:47

*430m Run

Helen's a bitch!

Not my best time, but the first two rounds were really good.

1st Round @ 2:33
2nd Round @ 5:56
3rd Round @ 9:26

Helen (Rx'd): 9:26

PR is still 9:14, sadly. Went entirely too slow on that last round.

25# dumbell
100# assist pullups
16:19

Thanks Brian! Comment #407
Making tonnes of progress and I just keep getting stronger. I am trying not to scale the wod's as much, of course, that only goes for very few. Really felt it after doing 155# DL yesterday:)

WOD Helen
7.42 p.b.
all straight through,pull-ups,chest to bar,1.5 pood kb, wanted to try with 2 pood ,but don't have one and d/b's are too dangerous with the swing.on very last rep smacked ma heed off the back of the pull-up bar,by the time i got up off the floor fae finishin the wod ,ma face was covered in blood ,running down ma heed fae the back where it was burst open ,was only blood,just didnae realise it was there till i felt it running down ma face.just aswell there's nothin in there but sawdust !
before f/s and hp sn.

F/41/130

15:14—1 pood KB

10:08, pr is 8:47. All unbroken, distance was approximate, I think.

M/34/170

As rx'd: 14:27

(walk from gym to back lot for run)

3 rounds
Run to the "First Rise" and back
21 "kettlebell" swings, used 2x25# plates strapped together
12 kipping pullups

13:19

Third WOD and first time doing Helen aka death!

400 m on treadmill
21 subbed 12 lb dmb
12 assisted ring pull-ups
3 rounds

Time- 11:47

Very pleased and very tired! I am hooked!

m/30/164

WOD as rx'd-----7:57

Finally got to take a victory home! Pebble, you did great man, thanks for the push. Browler, ah well i guess you did alright event though you did it w/o us. To all the others in our class who r going to post you all did an awesome job. Go Balls Deep!

57 y.o. 5'10" 155 lb

3 Rounds: Run 3 miles
21 Kettle Bell Swings
12 pullups

1:15:34

16:16

31 1 pood kettlebell swings (dont have a 1.5 pood)

15:01

9:12

PR by 30sec, all reps unbroken, runs in POSE were smooth but need more speed next time. Legs were def more fresh for the KB swings.

post: Big tire to overhead.

First time as Rx'd

12:19

Scott m/49/210/6'

40# KB, Blue assist band for PU's
10:20

400's a little sluggish.

M/49/151/1-1-06

As Rx'd
12:01 PR (by 0:39)

Sooo close to sub-12...

14:38

Really happy that I am getting my kipping pull ups down!
Very impressed with everyone in the class
Yay!!

10:45

M/42/178
"Helen" As Rx'd with runs on treadmill, sub 55# dumbell for kettle bell.
10:20 PR by 14 seconds.

On the road, worked out at Jersey Fitness in Carney's Point, NJ. Louie and Albert, good to meet you, looking forward to muscle ups tomorrow.

Treadmill/55lb dumbell. 5-10 secs between stations.

11:45

M/33/6'0"/182

10:07

Should have pushed a little harder. First time for Helen. She's tough!

Swings - scaled/sub’d 35lb dumbbell for 1 ½ pood KB (heaviest I have in my garage).

Pull ups - scaled as follows: 1st set w/ light Iron Woody band; 2nd set 1-4 w/ light band and 5-12 w/ med; 3rd set all w/ med band.

Time – 14:35.9

m/30/6/200

14:04

PR by almost 3:00

F/27/5'0"/108
As Rx'd
18:25

As rx'd

9:09
p.r. by over 1 min

20:15
previous 20:37

M/39/150

just started today
run was easy :)
substituted the kettlebells with 25lb dumbbells
pullups with lat pull downs with 70 lb lat pulls

14:00

Meant 7+5 for that last set of pull ups. I have officially vented and cooled off on the 'tude. Still not happy, but at least i'm not bursting at the seams any longer. So without further adieu...

***FRAT POST***

Herm-
Sorry to disappoint today, definitely not a 9:30 day for me...however you certainly hauled some major a$$. You are totally crazy and that's a wonderful thing. I can only dream of having your kind of power output and mental toughness. Also, excellent choice on pillows lol.

Rookie-
Guess i haven't earned my right to talk to you today! Not sure what your time was today, but I already know that it's a killer one as always. One day i'll try to be up to par with you.

onefastbird21-
The work priority FGB is something i really want to try sometime. What's the verdict? Harder than regular FGB?

fat tony-
You kicked my ass today in the process of trying to keep yours from any "accidents". lol, excellent story i must say. Not sure what was wrong with me today, but you were certainly where i should have been! Way to own up on that time

Playoff Beard & Holmer-
Those are amazing times, I am incredibly jealous and envious. What's your secret? Whatever it is I want some of that!

Strong Lil Pony-
Think you're already out for the night catchin some Z's. I was with you today on just not being up to par and feeling out of it before anything even started. I hope you feel better for tomorrow and get plenty of rest.

julie parisien-
You beat me today too! Maybe you should take my place at those Qualifiers down at Rogue! lol

brian p-
I was actually considering taking a cycle off as you said. Next week i'm going to the Oly Cert so i suppose that would be as good a time as any to do so. Something I hate to do, but at least it will be active rest and i'll be getting a lot of skill driven workouts. Appreciate the time to respond with your thoughts while i'm down in the dumps cuz of Helen lol. She's not a very kind woman! Excellent job on your time however! That's where I WISH to be! Sub 9 for you next time!
***END FRAT***

F/26/5'9"/170

40# dumbbell for the swings, assited pullups on the Gravitron.

"Helen" as prescribed, time=7:21

11:37

TDY, had to do it at the local globo. They had a C2 so I subbed 500M rows for the runs and 55# DB for the KB. 10:43, I think that is my new PR with C2 even. Have a good day.

started with my FIRST every sub 6 min mile ! (5:57 on treadmill) woot....

started with 35lb weight for kettle and pure pullups for first set

went to 45lb weight for kettle and 55lb assisted pullups on last 2 rounds

abou 24 min

10:33 - w/o pull-ups...done separately on another program

11:25 as Rx'd
Happy with that. Next time under 11mins for sure.

12:46

Used a 45 lb db - heaviest I have.
Ran a little further than 400 on the runs - probably more like 600s.

Last time: 13:12.

Couple things
Eric Gohl and Strong 'lil Pony: Don't take the slower times or difficulty in performance by being down on yourself. Sometimes we all just have 'those days' and it doesn't help to get depressed - just try as hard as you can, and be satisfied with that. Prayed for you 'lil Pony.
I did some crazy convoluded mixture of high knee run-in-place, swinging a 3/4 full 5-gallon cooler (35lbs?) and pullups for about 11 minutes. Still gassed me - Crossfit is a challenge on the road, oh well, I'll be back to the gym Saturday....
God Bless all...
Stephen M/25/5'9"/135

M/40/6'0"/155

As rx'd (55lb db)

9:41pr

F/38/5'4"/139ish

As rx'd women's weight of 35lbs
14:23 PR. Last time was 15:52.

(note to self-took off way too fast on that first 400)

M/23/5'8"/155

As rx'd (55lb dumbbell)

10:33

m/21/6'1/226

11:33 as RX'd with 55 lb dumbbell

First time as RX'd

CFWUx2x15 (PU 2x5)

subbed 30 DU for 400m sprints
used 16kg KB

1:53/2:57/3:45 = 8:35 total

M/32/5'11"/195

55lb db Ran on treadmill

9:59 (pr)

subed 2 min jump rope for 400 m 13:40

26/5'9"/138

12:26 rx'd with 1.5 pood (PR by almost 90 seconds with 1.5 pood!)

1/4 mile treadmill run 1% incline
21 dumbbell swings 45#
12 pull-ups (3 strict, 9 jumping)

3 rounds - 15:38

Almost 30 seconds faster than last time. Went up 5# on the db swings, and did 3 strict pull-ups per set rather than all jumping.

10:21

Rx

18/M/180/5'7"

35/M/162/71”

Helen – Three rounds for time of: 400m run (on treadmill at 1.5 incline), 55# DB, 12 pull-ups
Round 1: 3:06
Round 2: 4:08
Round 3: 4:06
Total: 11:20

37yo/m/5'8"/144#

As Rx'd: 8:49

0:53 improvement over last time.
Gotta love CrossFit!

Pony,

Hope and pray all is well.

M/32/6'2"/190

WU: 5 minutes rowing, 5 rounds of 3x155DL, 3x60clean, 3x60press, 3xburpees.

WOD: As Rx'd on treadmill with 55# DB - 11:58 (pr)

WD: 3x 1 minute handstands w/ wall assist for balance.

m/39/5'4"/143

Used 50# db for swings.

10:00 (PR by 25 seconds)

Took a couple of 8-10 second breathers and a couple of shorter ones, but otherwise all sets were unbroken so future improvements will need to come from eliminating rest seconds and running faster.

M/41/5'11"/185

as rx'd

13:55

F/38/5'6"/140

1 pood KBS & kipping pull-ups, all sets unbroken

12:00

cfwux2
burgwux2

Helen
as rx'd
14:10

M/25/6'1/175

As rx'd:

12.21(pr)

Last time was 15.28. Biggest areas of improvement were being able to complete the first two rounds of KBS and pu unbroken. Also, set treadmill at 9.5 w/ 1.0% grade. Goal for next time: 10.0 treamill; KBS unbroken; and pu unbroken.

Helen-3 rounds for time

400 meter run outside-(smog)
50lb kettle bell
12 Kipping pull-ups
12:42

Squeaky shoe

400 meter run outside
30 lb kettle bell
12 red band assisted Kipping pullups
13:45

45lb kb
10:00 PR!

10:18 with 45 lb kb, heaviest I have, PR

Subbed 525 stairs for 400m:
17:09

30/m/198

9:15 as rx'd.

pr. all sets unbroken.

m/35/155

Helen
as rx'd
8:47
Good job Gimpy you da man !!!

I knew this was a good day i felt it...

"Helen"

As Rx...7:22

For you s'morelle you are my strenght

Big hugs to the FRAT...s'more is toast

26M/6'6"/235lbs

as rx'd: 7:41

F/29/170/56

Luv Helen:-)

8:33min

Aimed for chest to bar but last Rd was probably just chin to bar. Anyway, happy with that:-)

Nice job, s'more - that is really, really fast...

Stephen

First time doing Helen...also first time doing kipping pull ups, had to brake the sets on pull ups...

3 rounds for time:
400 meters run on a treadmil( 10-12 km/h)
35 lbs Kettlebel swing, 21 reps
12 Kipping Pull ups

Time: 16:07

Hope next time I can do 12 pull ups unbroken

15:31

Dang it, i just looked at my time and i finished in 10:39...not 10:06! STUPID! I don't know where i came up with that time in my head. Next time i WILL PR on this bizznitch.

Stephen-
Today was definitely one of those days! Time to shake it off and get back to work! Thanks for the clarity of thought

s'more-
Knew you'd kill it today. You're a monster brother. I wish you were going to the Games so bad because I know you'd Qualify. Next year you are so there!

f/34

3 rounds

400m run outside
30# kb
assisted kpu

12:33

as rx'd:
8:16

M/23/6'1/180

as Rx'd

9:46

Helen definately isn't my strongest WOD. My body is pretty banged up from doing double workouts all week so tomorrow is a much needed rest for me.

10:50

My worst workout but I hit a huge PR, believe it or not.

Everything was unbroken until the last set of pull-ups.

Had my first asthma attack in a long time after the first run.

Last time: 9:37
This time: 10:17 I used a 60# db up 10 pounds from last time. Still upset about my time not improving! I guess that means I just need to work harder. Its not like talking about it is going to shave seconds off my time.

3 rounds
400 meter tread mill
55# db / 22.5#
assist pu 11
kpu

44# KB is the heaviest KB we have...

9:46

Felt like I was going to drop a deuce during the first 400m, but had to soldier on to get sub 10!

As Rx'd
9:26

12:20
10:05

38/m/5'11/165

0.25 mile run on treadmill
30# dumbell swings
12:14

good workout
11:20

32/M/181

Rx'd: 11:06

OMG I think i could have been faster if i wasent SORE from yesterday but i got as rx'd

15:54.9

as rx. 10:22

cfwu x 3 (-)pullups

400m run
21 55# dumbell
12 pullups

14:06

M/33/185

As Rx'd 8:51 ran outside slower by 56secs than the last time I did Helen oh well push harder
next time 3-2-1-go!!

we did a modified version of this. A South Texas Version if you will, haha.

70.4 lbs kb OVERHEAD Swing
Pull ups were to chest.

twas rough, to say the least.

11:59
Alamo CrossFit!

Burpee Helen today- subbed 20 burpees for the run.
9:58.

51/M/145

17:10 as Rx'd

first time with 1.5p KB. definitely tough on the grip after yesterday.

25/m/5'11"/177
as rx'd on fat PU bar
10:12

19/M/6.2/190

Substituted Kettle with 35# weight, and jumping pull-ups.

13:55

Pack scaling

18:24

32/f/5'4"/130

I've been a little off the Main Site schedule lately but couldn't resist doing Helen today.

As Rx'd for women w/35 lb dumbbell swings:

8:35 (PR by 1:16)

Sweet. All sets unbroken except last set of pullups which I split 5/7. =o)

16:16 after sushi and sake - 25# dumbell

12:54

Finally completed one whole workout! Did the elliptical instead of ran, used 35lb dumbbell, and had to do a few jumping pullups near the end there. time 11:20 can't wait to start doing some workouts as rx'ed... still have a ways to go.

26/m/5'10"/170

Treadmill takes a while to get the speed up, which kinda slows it down.

11:30 as rx'd.

11:10 as rxd. all unboken 2:43 is distance speed walking between treadmill and crossfit area of globo gym

7:38 as rx'd

* kbs's and pu's unbroken
* PR is 7:28

11:26 rx'd

I predicted Helen and set up a pull up bar in my garage, pulled the new 1.5 pood kettle bell out of the trunk and check out my 200m run marked down my street.

Last time was 10:09 - About one week back in after missing about 6 weeks due to injury and sickness.

I am doing an extra rest day this week to ease in. I am past most of the soreness already. Looking to break some PRs soon. I have to ease back into the heavy lifting.

praying for post.... need... sleep

CFWU
situps on steep decline (hanging knee tucks on round 2)
8 pullups, 8 dips

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

27:04

First time doing this as Rxed. An improvement over 080729, if only in the work performed. 55 is heavier than 40, and not jumping the pullups makes em tougher.

m/29/6'5"/260

First time- 15:49
Subbed 55lb dumbell for kettle

12:30

21 KB SWINGS
12PULL UPS
500M RUN

9:53

KB swings unbroken.
Pull ups one at a time.

9:57! As RX'd, using a treadmill and a 55# dumbell All sets unbroken, and had to crank the treadmill up to 11 mph to make up for the slow start off.

Today I really noticed the big difference in my stamina now vs. what it was 2 months ago when I started crossfitting. Running hard during previous metcon wod's really paid off for me today. I also think going for a nice warm up run before these WOD's with the running has proven to be ideal in my case.

Thank you Coach, and please have mercy on our lower backs! lol

3 Rounds
400M, 21 swings 72# KB, 12 Pullups
11:32

23m/6'3/240
modified the swings with 35# dumbell
time 13:09

first metcon back since knee surgery

9:26

ouch.....where did my cardio go?

20:06 last time.

As rx'd but with DB and I got 20:02, would have been faster but I had to wait for one of the treadmills.

Brandon scaled to 25lbs and 70 lbs on the assist machine.

as Rxed 12:51
Took breaks on 2nd round swings and pullups and 3rd round swings. Used 55 lb dumbbell for swings.

8.49
as Rxed

13:14, new PR by 4 minutes from last time!

#19 bingo ~ "Do the next right thing"...What a gift you have to feel deep and compose in such a way that anyone, at any point in life's journey, can understand. I've sticky-noted this phrase in my car, at work and in my den. Look out Fit Mom -this may be CFP's "Quote for the Day" tomorrow!

#84 Fit Mom ~I thought you LOVED CFP's hill?!? Awesome time, Kimmie.

#256 julie ~ Old? Are you serious?? Actually I've been wondering the same thing, only I'd need (and welcome!) the Senior's Division!

#317 Herm ~ WOW! You are crazy, but in such a good way!

#421 Pony~ Consider yourself thought about and prayed for, sister. (I always wanted a REAL sister) I won't pry, but know I am a really good listener, and have some personal experience in the biopsy department. My best hugs to you ~

CFWUx3 (no Pull Ups) + ring front supports 2x:25 and 1 Ring Dip (PR)!!

"Helen"

3 Rounds for time
400m Runs ~ outside in cold wind and CFP's monster hill ~ taxing, to say the least (pun intended)
1.5 pood KB Swings x21 ~ scaled to 1 pood
Pull Upsx12 ~ jumping with kip

15:13 PR by :38 Two prior Helens were TM runs

And what a way to celebrate my 5 month CF birthday with a surprise guest...Mr. Pukie! Well, that was a first and I hope a last. No, I do NOT want an official Mr. Pukie T-shirt!

F58/136/5'2"(almost)

14:54 PR
432 meter runs, all else as Rx

m/29/5'11/180

As Rx'd
9:31

3 rds

400m
50lb swing x 23
12 pullups

11:43

As Rx.
8:25 - Pr 7:50

Bad day!!! but i feel good .
My brother S'more kick my ass as always with a 7:22. he´s a freak as a crossfiter and as a friend!!

showed up at the gym and was seriously doubting if I had the mental energy to attack this one. Once I got going it did go pretty good.

10:51 Min (PR by 39 seconds)- 40 lbs dumbell

*in a globo gym on a treadmill
*pull ups felt really good, but slow. Been working on the butterfly during warm-up and think I just need to bite the bullet and try a workout with butterfly only and just see what happens.

14:22 with a 24kg kettlebell, all else as Rx.

39/m/190
as rx'd

NEW PR! 7:47
(old pr 7:49)

14:47

m/20/6'1/205

9:48 as rx'd

PR by 9 seconds

14:00 , is I think is no too bad

20/M/195/6'4"

8:23 PR (1:02 off previous time on Mar 1)

m/23/6'1''/178

14:51

As Rx'd

8:00min

As Rx'ed: 15:03

Time: 12:12 (11:09 last time)

1st 2 runs @ 11.0 mph, 1% (shoe came untied at start of 2nd run)
3rd run @ 10.0 mph, 1%

Felt really gassed after 1st 2 rounds. 3rd round was slow.

M/39/6'3"/256#

As Rx’d

10:49

TOUGH!!!!!

Finished up with 15 min of HIIT on treadmill:
2 min @ 2.5 mph
1 min @ 9.0 mph

Subbed 44# KB.

9:55

Treadmill, 1% incline

7:53 as rx'd... chest to bar pullups... Jeannie's Beach crossfit M 5'6 155

As rx'd 10:00

Ran with the dogs on the 400s. Definitely slowed me down.

400's on treadmill
45 lb plate in lieu of kettlebell 21 reps x 3
12 PU x 3

11:30

as rx'd 11:40 (first time rx for me could of done the running faster if not for a bum ankle)
joe did it in 13:50

Did men wt(1.5pood KBS) "Helen" with Chest-to-Bar pull-ups

13:43

Did this WOD on 3.5hrs of sleep. Couldn't run for the life of me!!!

This was my first time doing "Helen," what a workout! My time was 12:00 flat. I am new to CF and still can't do that many unassisted pull-ups (or kipping for that matter) and used a 66 lb assist on the Graviton. Otherwise as prescribed. What really sucked was having to run up and down the stairs to the treadmill.

Anyone have any suggestions about the pull-ups? Should I just stick with the Graviton? I am already noticing huge decreases in the assist needed and I've only been doing CF for about a month. Any help would be greatly appreciated!

400m runs done on 1% incline treadmill at 10 mph pace. Subbed 50# dumbbell swings (heaviest the hotel gym had) and pullups on a crazy neo-nautilus machine (no pull-up bar in sight).

Time: 10:28.

Last time was 13:01, done outside. Runs might be easier on the treadmill but I did have to wait for it to "get to speed" each time - no memory so treadmill reset each time. Last time I did 40# swings, and pullups this time were definitely harder b/c I almost had to do them tuck-sit style b/c of the nautilus machine.

Overall happy with results. Would love to try Helen outside again - think I could make a run at sub-10 minutes.

Not sure why, but got a laugh out of Tony Blauer in the background of that photo rocking the shades and camo shorts

5'8" m, 39, 180

last time was in the 17

this time 12:59

First time doing Helen since starting Crossfit and having that kettlebell swing down makes it so much better to do stuff like this

M/25/167

10:06

m/23/6'5"/190

First post ever. Been doing crossfit, relatively well with adherence to program after doing 3 months with a personal trainer.

Ate very well today [for being right after Easter :)] but haven't slept well the past 2 nights.

Did the Pack with 35lb dumbbell and assisted pullups with 70 on the counterweight.

22:04

21/m/6'2"/200 lbs

As Rx'd:
9:25 (5 sec PR)

28/m/79kg

8:49

Maxed out on treadmill at 16 km/hr (minimum time on run of 1:36). Sets unbroken until 18th DB swing in 3rd round.

14:37

more constant this time due to running at 7.5 mph at a more aerobic pace, but time still didn't increase. no breaks during DB swings

subbed one pood.

14:56

m/24/6'1''/185
as rx'd
9:30

9:10 as rxd. Union III.

11:28
15kg KB

23/m/172lbs/70"
sub 55lb dumbell swings

8:55 new pr

10:48 as rx'd

32/m/70"/215

10:50

rx'd, ran on a treadmill at 1 degree incline

16/m/67''/150

12:40 rx'd son

what band/song is that in the video? I know it's a david bowie cover.

m/37/172

As RX 10:31 (PR)

Last time was 14:30 or so, so this is great improvement.

approx 11:24
with a long break in the last round

45 lb plate swings.
85 lbs curls.
11:46

As Rx'd w/ 55# DB Swings in 7:58. Last time was 10:41 so I am very happy with the progression here.

Again, I was proud of my time until I saw everyone else's posts. Oh, well. I'll get there!

As Rx'd (run on treadmill)

21:58

m/26/6'2"/215

13min [ran on treadmill]

M/42/195

As r'xd: 13:11

KB swings and PU unbroken.
Not so quick on the run.

15/04/09
M/33/1.81/76
"Helen"
25kg DB swings
10.10
(Previous attempt 01/03/09 - 9:45)

7:50 as rx'd with 55#db
m/22/5'7''/150

Helen

Had to scale. 1pood kb, and lightest band for Pull-ups.

Time 12min 8sec. Quicker than last time, pleased.

The gym was quieter, so did not have to work around any eejits or numpties.

Had finished my wod and had gone upstairs to collect KB, juice, chalk and key and when I came back down, training buddy was sitting on the floor covered in blood. My first questing was not are you ok, what happened? (he had been doing chest to bar Pull-ups and had hit his head on either the back of the equipment or the ceiling) or how can I help? it was did you finish the wod?.

After the river of blood(ok it was a lot of blood) which had been running down his face had been cleaned up, hair still all matted with blood, he started setting up the squat rack for thrusters. He would only just sit down long enough for me to check to see if he needed stitches or not.

The list so far this week for wee accidents are:-
being hit with the bar, the bar being dropped on head, skint shins and now a split head and we still have tonight.

btw congrats on the PR.

Good Fun

11:08

sub'd 21 burbees for run
9:29

Holy God

I did this yesterday, my second week into crossfit, and my time was like 15:40s I could have done it faster but the treadmills only go up to 12mph (no track here in Iraq)

I love my life

F/27/110

35#
14:47

19:35
Gravitron Pull Ups @ 4

W/35LB.KB
16:02
32 sec.faster

tam
14.04

M/41/5'6"/168

12:44

50lb Dumbbell swing x 21
Kippings x 12
400 meters on Treadmill

Well I'm consistent. (Subbed 45# KB) As Rx'd 10:55; last time was 10:56. Running on a treadmill really kills the time.

Mark: as rx'd 11:49 (N-I-Z-E!)

Theresa: rowed 500 meters & 1 pood 17:45

11:15 w/25lb kettlebell (best option)
Fighting cold for 3rd day but workout felt great.

m/27/190/72

12:10

Ryan m/30/185/75"
10:48
Gunnar
8:26 (pr - 8:22)

8:04 30#kettlebell and the run was closer to 350 m.

been crossfittin a couple of months now. Thanks to you guys for your posts so I have a measuring stick. Time for me to contribute now.
WOD
12 mins 37secs with 55lb KB
unbroken PU

Scaled Helen
F/36 weight unknown

400M Pace 1)8:24 2)8:04 3)7:34
Dumbbell Swings 25# 15
Assisted/Jumping Pull Ups 9
This was all done at the gym I work at and having to run from the cardio room to the weight room added just a wee dram of time.
Time:11:48

Still working on the Kipping Pull up. I just can't seem to get the hip thrust to give me enough momentum to cross over the bar. That being said, Im getting better at the actual hanging pull up but, I can only do about 3.

m/38/178/70"
11:15
Pullups broken to jumping after the first round.
Ran on treadmill.

Tough doing the workout at the gym on Ft.Snelling

m/38/178/70

11:15
Pullups went to jumping and that hurt
Ran on a treadmill

as Rx

Helen I finally Finished you!

1323

Slight treadmill problems off the top (after i had started clock) and before second set.

14:40

First time doing Helen.
Ran on treadmill
Used 55lb dumbell

Sucks to execute this in Planet fitness. Why can't there always be a track with rings and kettle bells on the side? :(

13:23. pathetic 40sec slower than last time.

55lb dumbbell, treadmill

don't get it, went fairly fast on the run, unbroken on the db swings, only broke the last 2 pullup sets but the breaks were 10 sec at most.

gotta get <11min.

12:57 as rx'd.
this is not the lowest time i have posted but it is the first time doing helen and not running on a treadmill. had to run in a gym and estimated distance based on time...1:45 secs and then back in to the weight room to finish kb swings and pull ups. I don't know how close I was on distance but think it was close enough and fairly happy with the time considering how it was set up.

As Rx'd

10:30

The run felt like I had cement shoes on. DT the day before was brutal. Loved it though.

12:33 as rx'd

helen damn. after seeing these times that are posted i really need to get to work. no more beer.

3 rounds
400m-treadmill
55 lb kettlebell swing x 21
12 pull-ups

17:13

uhhhhhh.

11:36 PR

Didn't have track, so subbed 50 squats (probably not adequate for 400m run based on time to completion, but, oh well. I work with what I have. Would have done 200 single unders but that wears on my shoulders for the swings)

...Anyway, ~8 min for 3x:50 squats, 21 55# DB swings, 12 Pulls

M/34/6'/200 lbs

Just did this one today. First time.
4/16/2009
19:27

Was shooting for under 20 min. Getting much stronger on pull ups.

10:30 as Rx'd

m / 25 / 5'10 / 170

8:40

Doing the runs on the treadmill slowed me down a lot.

m/33/160

10:38 pr by 3 minutes

first 2 sets kb and pu unbroken, last set kb 15-6, pu 9-3.

Run 400 m
22 kg Dumbbell Swings x 21
Pullups x 12

3 Rounds in 20:41

25yom205

as rxed
12:00

M/24/5'8"/155 lbs

As Rx'd

Three rounds for time:

Run 400 meters
55 pound dumbbell swings X 21 (2nd and 3rd sets broken)
12 Pull-ups (all broken sets)

Time: 17:22

Between buttercup and puppy

Three rounds for time:

Run 200 meters
20 pound dumbbell swings X 21 swings
9 Jumping pull-ups

Time 13:22

Disappointing 12:06 as RX'd
KB swings unbroken
Pull-ups broken
run on treadmill
Pushing for sub 10-gassed myself on the last run and paid for it on the swings and chins.

9:36 as RX'd

Male/17/ 5'9" 160lbs

Anyone goin to the West Point Cert???

14:23

Male 25/5'8"/160

Some where around 11minutes. It felt really good. I think that I could have pushed harder on the run.

9:14

50/6'/195
as Rx'd 13:26

So today i was doing this WOD at my globo-gym when amongst the myriad of funny looks and questions about the dumbbell swings i was doing one of the other patrons came up and told me i didnt know what i was doing and i might hurt someone. i assured him i did in fact have an understanding of the exercise and that no one was going to get hurt.
he proceeded to go up to every trainer in the gym and voice his complaint, at which point i asked him what the problem was.
long story short i assured him, and the trainer who he was talking to (who had pointed and laughed at me also) that i knew what i was what and that in fact i was doing a real exercise and no one was in danger of my swinging dumbbell.
I live in israel at the time so there is no crossfit, only the WODs at the gym. does anyone else run into this kind of crap from time to time.
i get bothered the most when doing, dumbbell swings, glut hams, virtual shovel, and elbows to knees.

M/29/6'/195

75% weight

16:47

45 lb. dumbell
50 lb. pu assist

M/36/67/245

Completed 4/16/09

Helen Light (16kg KB was heaviest we have and assisted pull-ups, 88#). 14:49

CFE: 60 second ladder on the bike (60/60, 60/45, 60/30, 60/15, 60/30, 60/45, 60/end).

m/29/73/181
Scaled to 1 pood
Brand X "The Pack"
13:58

M/31/178

Ran on T-mill

12:41

Next time I want a sub 10min.

144lbs/32yoa

On treadmill, 55lb KB, everything unbroken

8:38

PR by :37

F/41/5'4"/143

400m run
scaled to 1/2 pood KB
12 pull-ups, back to blue band due to right arm/elbow issues

18:06 PR by :45 from 3/10/09, I had hoped to be faster but oh well next time, this was day 4 in a row

35lb dumbell

13:01

will go up in weight next time

M/39/200/5'10"

as rx'd=12:06

as usual pu's suck.

Definitely tuffer this go around.(RMFA; 00:09:41)

9:40

Previous time 9:20

Sub rowing for running which I think made this a little harder.

500 M rowing
21 50# dumbbell swings
10 pullups

3X through
17:01

PU's suck, had to do some jumping in the third round. A little over one week of cross fit, sore every morning and loving it!!!

m/29/194/6'1

as rx'd

9:00 give or take a couple seconds

as Rx 10:49

Mcg- 9:21
jj- 11:19
Jb- 9:40

CFWUx3 (light on PUs)
11:13
17 seconds slower than last time; just the sore ankle slowing me down?
In the garage at home :)

M/26/228/6'0"
Guess who's back? I haven't been doing crossfit for awhile for many reasons. I was in the hospital, me and my girl lost a baby, and I've been plagued by injury. Well, here I am. Back with a motherf-ing vengeance.
As Rx'd:
16:58

9:31 Personal record. Took me about 11 or 12 minutes last time I did Helen.

M/29/6'/195

8:07
- only have 50# KB

Last time was a PR at 13:20 with #45.

New PR at 12:20 with #45. All the weight I have.

400m run with 3 year old son in his jogger
60lb kb swings
12 PU's

9:50
pretty happy with that, beat last time by over a minute even while using 60lb db and 70+lbs on the 400m run!!!!

M/32/148lbs/5'5"

10:11 (pr)

This was only my second crossfit workout and it crushed me. The strength is there, but not the endurance. No Kettlebell, so I subbed a 55 lb dumbell. 15:51 painful minutes.

15:56 minimal transit time.

They only had DBs up to 50 pounds so I was forced to use 50 for the DB swing. I would of went with the rxd 55lbs but oh well. The 400 m was .25 miles on the treadmill at 9.0 speed. I left the treadmill running and wasted too much time getting on the treadmill on the last round waiting for a good time to run and count to .25 . All of my pull-ups were unbroken though! I was satisfied with that.

My time:

9:19.46

m/27/5'10"/173

Previous: 11:15
new Pr : 8:56 as Rx'd
Kept the run on the treadmill between 16 and 18 km/h but took a couple seconds to breath between sets. Should have shaved at least ten more seconds off.

Female/37/5'2"/138lbs

PR-8:38
Beat last time by 24 seconds :)

10:13

Pull ups sucked, but I had to improvise a bar and it was not too cool.

I only had access to a 45# DB for the swings, so I had to sub.

Time: 9:59

11:16 as Rx'd.

Going to take a while to get used to running in my new 5-Fingers. But I like it so far!

11:49, subbed 500m rows for runs, pullups still broken
previous 12:25

M/58/6-2/206
20:29

10:16

In Mexico, run on dirt road (distance maybe off), used 6 gallon water jug for swings.

37/m/195

As rx'd, 13:40.

13:00 as rx'd

"Helen"

F/44y/62"/143# JULIA
Scaled: 25# Dumbell. Jumping Pull Ups.
19:08

M/40y/68"/155# GEORGE
As Rx'd
13:40

M/28/5'10"/165

As Rx'd w/ 55# DB

8:22 (28 seconds over PR)

9:09 as Rx'd

>1 minute PR, could've hit under 9 if I hadn't been so worked from that 155# triathlon yesterday...

16:35

11:47

Okay what is the rx'd method of pullups?? Overhand or underhand? Anytime I check on the internet its always portrayed equally as either way! I'm ASSUMING it's overhand, but I want to know for sure

8:14 w/ 35lb dumbbell swings

Lost to Seth C. by 16 Seconds. So Pissed.
Next time Seth.

cfwu x3

400m run
21 swings w/ 25# db
12 pull ups (gravitron - 70)

16 min

9:39
Helen
400m run
21 swings w/ 55# db
12 pull ups

400mrun
21 swings 25lbs db
12 PU (a few jumping PUs snuck into rnd 3)

15:16

M/29/6'/160

16:27

first time posting, second week crossfitting and am totally pumped on it and hooked already. can't wait to see my progess.

subbed w/ 40# db (first time doing this excercise and didnt' want to push it)

swings all un broken, pu all broken

630 AM
CFWU2
Helen
On treadmill.
10:37

7 PM, Cycle 31.62 K, 1:05:14, Avg 29.0 kmH, 6x30 sec intervals / 30 secs rest.

20 minutes as rx'd. Pullups are slowing me down.
Ran on treadmill between 9 - 9.5 mph

m/20/5'9"/165

10:48

53 second pr!

20:30
Learning point - don't take caffeine before a workout, I though my heart was going to explode.

With 22.5kg dumbbell

13:08

As Rx'd 16:02 (PR)

First time with Helen

9:49

cfwu x3 (10)

500m Row
55# db swing
12 pullups
3 rounds

15:10 (30 seconds longer than last time)

27M 6'5" 219#

As Rx'd, 10:12

090417
500m Row for WU
As Rx'd 16:37

17.25 downtown with stairs
pr 14.25 march 1st west

C-
44# KB, chest to bar pulls
9:53

As rx'd

11:42 PR by 2 min

Gotta get faster on the runs!

Bwt:192
:24::43
110 off assisted pull up
25lb dumbbell

24m/75"/195 lbs

Helen as rx'd

8:13 PR by 21 seconds

Wow that hurt 20:46

12:56 pr by 23sec.

Subbed 35# for 55#, 21 minutes, 9 minutes off last time. Pull-ups still the limiting factor. Next time should switch up to full weight on KB.

m/44/175

Helen

as rx'd

12:00

As Rx'd
11:36 - new PR by 1:20. Cool.

Just curious - any other heart attack survivors out there?

11:16

35/m/200/6'

10:33

20090416 1300hrs
WOD090415: "Helen": 3 rds for time of 400m run, 21 CFKB swing (24kg), 12 Pull Ups.
t = 13:55 = 3:49 + 5:12 + 4:54
runs a little closer to 450m with the run to the back-yard (pull up rack)

m/21/150/5'7

as rx'd: 11:54

S/f

Helen: 8:43 (pr) not as rx'd but same amount of work.

3 rounds of 400's (treadmill) and 21 x 55# db swings and then went down stairs(3 flights) to do 36 pullups (broken into 12-12-9-3). same amount of work. it is difficult to game wod's like these logistically @ the globo gym.

Jennie: 27 F 165# 5'9"
"Helen"
Three rounds for time:
Run 400 meters
1 pood Kettlebell X 21 swings (or 35 pound dumbbell swing)
12 Pull-ups
(Jonnie's house)
Time= 14:15

3 rounds for time
400m run
21 x 53lb. kettlebell swings - first time not going overhead, so I increased the weight
12 jumping pull-ups

4:24 - 5:17 - 5:22
15:03

9:19

9:19

9:19

M/24/153 GregAwu

As rx'd - 13:02

m/35/183/6'3"

10:13 PR
with 44lb KB

As rxd
15:34

Subbed 500m row for runs. Otherwise as rx'd:

Time: 11:33.

M/32/5'4"/145lbs
As RX'd
Runs on treadmill
9:34 (PR)

35# DB for kettlebell swings
Jumping-kipping pullups

14:08

m/218/34/6"0

As Rx'ed in 15:24

all sets of KB swings unbroken. Had to row, all treadmills taken (rowed 500m). hands kept slipping on pull-up bar, so all sets were broken there.

F/45/5'2"/126ish

CFE on Stat cycle - 1min on alt. w/off cycles of 1 min,50s,40s,30s,20s,10s, then back up the ladder

followed by 3 rounds of
Stat cycle 2 mins
.75 pood kettlebell swings, 21 reps
12 pullups
13:54

did poorly on the pullups - a few kipping but mostly jumping

8:42 rx

as rx'd
9' 49"

11.50

300 turns jump rope
55lb db swings
pullups broken - last 4 of last set jumping
17:10

as rx'd

9:42

slower than PR by 1:30.

Pretty tough cycle

9:26 PR.

God I love that workout.

m/63/196
Three rounds for time:
Run 400 meters
35 pound dumbbell swing)x 21
12 Pull-ups

12:09

as rx'd except with Db
15:00 aprox (forgot stopwatch)

As RX'D
8:44 PR

on treadmill for the first time at 1.5% incline.
speed 10.6-11 mph.

first time.. 9:48
34/6'3/215

9.50 sub2x25#dbs for kb
followed 1 hr surfing, 30 min strand run with Bowie
end with full yoga

Subbed 150 rope jumps for run - timing worked out with other runners - due to bad ankle.

9.39

50lb db
16:12

Modified: 400m, 14 1+2/3 pod (28kg) kbs, 12 ring-pu

11.15

as rx..

8:03 PR

also did a movnat circuit.

14:46.
Had problems with my stomach and had to go to the bathroom after 3rd run...

M/28/6'1"/210
15:00 (w/ 60lb dumbbell swing)

m/39/160
11:21 as rx'd

On treadmill.

11:49

m/37/5'8/159

190/M/24

7:52 as RX'D

did as rx'd,
subbed 50lb dumb bell. No 55lb at school gym.
Did with Raphael so time could've been faster.

13:11

M/53/143/5'8"

13:01 as rxd, 48 second improvement....oh yeah !!

28YOM
5'10''
190#

WOD As Rx'd:

08:06

So, apparently MREs are not zone friendly. I need to work on getting better food over here!

8:12 as Rx'd. PR by 30 seconds

10 56
pull ups on bleachers could be faster if i had a real bar but hey

45lb db
5400' of elevation

12:00

could have done better form on the swings
run uphill to the corner and back

400m Run
1 Pood Kettlebell x 21 Swings
12 Pull Ups

11:20.56 PR

D
13:36 (20kg KB)

M/32/185/6-1
Sub'd 45# db swings
11:12

30m/156/70"
AS rx'd
8:13
jason
8:21
colin
8:11
tp
13.

Pullups in a Gravitron machine with 25 kg support.
Dumbbell swing with a 17,5 kg dumbbell.

Time = 14:55

Just did this today - 21:12

All as rx'd except for 115 c/w on pull-ups

as rx'd

at the pv park

10:35

It's been a pleasure working out with a fellow crossfitter. Steve Cole, you are the man!

as Rx'd:

Webb: 10:29
Rizzo: 12:25

10:48

Felt good-and went hard.
Did row in place of the run and pull-ups on smith machine.

m/2/185 13:02 as Rx'd

15:18

kbs broken into 3 sets of 7

CFWUx3
-400m runs on tmill (0.25 miles; speed=9.6; 6:15/mile)
-55-lb db swings
13:16 - PR! (13:21 PR last time)

M/26/6"/175
did all 3 runs on treadmill on 4 deg incline @9 mph

11:10

41/M/149

Helen as rx'd

12:35

22.m.135.65"

as rx'd
14:48

Last Time:
15:15

Last PR:
14:13(PR)

************************************ 04/19

Sub'd 500m C2 rows for run:

15:32

CG

229/44

M 28 6'2 250
12 PO, Kip, Chins up's

12:49

Never had a Helen before, good first experience

scaled 'Helen' to 35#KBSs
8:53

rxd 9:23

16:26

.5 mile 1.5% 10mph / 21 / 12
.35 mile 1.5% 10 mph / 21 / 12
.25 mile 1.5% 10 mph / 21 / 12

first time with kettlebell swings... I bet I am going to feel this in 2 days!!

Jeff @ home
7:50

CFWUx3

Used 60# DB for swings, otherwise as Rx'd:
14:00

well off my old PR 12:27 (PR) (4/16/2007)
and even slower than previous PR of 13:37 (10/2006)

CFWUx3

14:00 as Rx'd, but w/60# dumbbell
Still 1:00 faster than March!

previously: 15:00 03-01-2009, 11:24 on 11-21-2007, 12:38 on 9-6-2007, 12:24 on 7-23-2007

Finally did the whole workout.

Had to use treadmill to run the 400, have bad knee.
kettlebell was 18 lb and do jumping pull ups

time 13:33

Ran 5 miles 2 hours prior.

Helen: 7:46. 55#DB sub.

14:02 with Tara

I couldn't remember if it was Russian or American swings so I took the cheesy route and went with Russian swings at shoulder height instead of overhead.

WOD: 7:29 (not counting as PR since not as rx'd)

M/26/75'/211

As R'xd

9:17

I tip my hat to anyone that can do this work-out in under nine minutes...I cant seem to do better than around 8:45 to save my life. Suggestions? outside of move faster...

Three rounds for time:
Run 400 meters
35 lb Kettlebell X 21 swings
12 Pull-ups

14:32

3 rounds
run 400m
21-35lb dumbell swings
12 pull ups
15:09 min

Ran the Sweetwater 5K after Helen in 27.15

13:10 with 40# PowerBlock (last time 12:48 with 35# kb)

Right hamstring still giving me problems with running.
Swings unbroken first set, second set 14+7, 3rd set 11+10.
Pullups were pretty much in sets of 4 - forearms shredded from holding on to the PowerBlock. Couldn't get a rhythym estbalished to do butterfly kips.

Just today started a 30-day "Paleo Lockdown" (idea stolen from CrossFit North Atlanta - thanks, Travis! ;). I'll revisit this WOD at the end...

m/30/225
16:10 (bungee asst)

@thepark RVBP

9:07 (new PR!!!)*

*thanks to a little motivation from the speedy steve cole!

EJ
M/35/168
9:23
RUN ON TREADMILL SLOWED ME DOWN
EJ

13:10

jumping pull-ups
12kg (27#) kettlebell
runs w/ baby jogger

18:30

"Helen"
At hotel

Three rounds for time:
Run 400 meters SUB Elliptical
55 pound dumbbell swing X 21 swings SUB 50 pound dumbbell swings
12 Pull-ups SUB pulldowns

11:15
--------------------------------------------
Compare to 090301

Run 400 meters
55 pound dumbbell swing X 21 swings
12 Pull-ups

11:06

11:52 as rxd. i hoped to get a sub 10 but i had tredmill issues i really need to grab a kbell and take this one to the track to see if i can do it faster. since starting the zone diet my recovery time has dropped significantly. crazy.
5'6"/32/165

18:23 as rx'd with 35lbs. DB

f/25/5'9/133.5

400m row
1 pood KB swings x 21
12 pull-ups

14:57

wish I had ran instead of rowed-- the row really wore me out for the swings which usually come pretty easily for me

14:52 inc hill used 40lbdb

Friday 19 April:
Helen - 12:22 as rx'ed

40lb dumbbell swings (same as last time)

March 05, 2009 = 16:43
April 21, 2009 = 12:57

22% better...hmm, was I not trying hard last time?

8:59 (PR)

16:17

10:19 tied PR

14:39 @ 9 mph. 2 rds kb unbroken vs
18:35 @ 9 mph--had to find treadmill 3/1/09
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.

CFWU x 3 - PU

"Helen", scaled KB to what I have
Run: 400m
KB: 1 pood x21
PU: x12

3 rounds, 9:54
PB by 0:38

11:11 as rx'd

As rx'd 14:49

10:57

As Rx'd 9:17

m/27/165
subbed ring pullups 15:13

Erica did jumping pullups and 30# swings 12:25

m/27/165

ring pullups instead 15:13

Erica did jumping pullups and 30# swings 12:25

15:45

M/6'2"/199/31

12:17 w/45lb kettle

20:15

M/150/30

10:59
kettlebells = 45lb plate
400m = treadmill @ 1.0 incline

good workout

CFWU followed by

WOD but I substituted 800 meter stationary bike ride for the 400 meter run. Used 55lb dumbbells

15:51

WU
090422 - 11:33
090307 - 13:26
081124 - 13:16
080828 - 16:12
M/48/185#/72"

33yr/M/240lb/5'8"/+25%bf
20:56

m/35/5'9/176
CFWU - 3. Reg. Superman. No Burgener.
10:53
Used PU bar by cycling room. Had to use other stairs to get to track. Hopefully longer dist accounted for slower time. Pace felt decent on last run except for 1st lap.
3/1: 10:20
11/17: 10:15
8/21: 10:44
7/29: 11:09
Endurance ladder: treadmill on 10. 90 on, 60 off, 90 on 45 off. down to 15 rest & back up. Didn't do last 2 rounds. Pace felt pretty good.

25 lb. kettelbell

17.17

first Helen WOD
as rx'd 13:35
ave HR 158; really sucking wind last round.
all sets unbroken, but rested between sets

as rx'd with 30lb dumbell swings

11:34

9:23

at Hamilton Park

9.52

as rx'd:

11:35

Missed

12.15 with jumping wrist strap PUs. 40#KB I think.

Last Time: 11.58 w/ 35#KB and 40#WA PUs due to sore elbow.

26/M/180#/6'0"

as rx'd - 9:34

31/M/203

For puppies

3 rounds 400 m run 15 KB swings 20 lbs 9 pull ups

17:10

AL - 15:36
Matt - 18:33 (50lb db)
Taylor - 16:00

As rx'd for the first time with this WOD!! No more assisted pull ups for me on this one.

17:06

3 rds
400 m
21 35lbs kettlebell swings
12 pull-ups
23:14

Too much time passed between when i did the exercise and now...no time.

As rx'ed

11:25

21m175

subbed 50lb DBS for KBS

10:29

felt like I should've been able to go faster. Might've if I'd had a kettlebell.

Rx'd: 8:57 pr

by :12. Finally broke 9:00!

Rx'd: 8:57 pr

by :12. Finally broke 9:00!

12'09"87 as rx'd w/ db swings.
I feel like crapola. It's been 16 hr days at work + my birthday so for the first time in 2 mths I am living o/s the zone. And its hell. I long for chicken breast w/ pears, broccoli and tomato. Now its off to the pub for my birthday drinks. God save me in the WOD tomorrow.

Done on 4/17.

1/3 cfwu
as rx'd, 10:20. Not a pr, but not bad with ankle injury.

sub 60 lb kettlebell X 20 reps
pull ups on rings

12:05 PR

as rx'd:

13.59

(total transition time = 100secs)

"Helen"

Three rounds for time:
Run 400 meters (from house with hills)
Subbed 30# Kettlebell X 21 swings
12 Pull-ups

10.35 - 2 secs slower than PR

9:38
w/ 50# KB
*stronger and faster from previous attemp

used 53lb kb. outside.

TIME - 10:23

as rx'd 17'12

previous 26ish

used 50lb db.
15.35

34 yom 206 lbs.

As rx'd on treadmill 15:51(pr). Last time 17:12.
Runs were 9.0-9.2 on treadmill with a couple times stopping to walk.

8:55 (PR)
on treadmill with 45lb kb

13:34
Used 45 lb dumbell.

22:12 50lb db, strict pu M/34/6'5''/233 3 laps around neighborhood. Pretty sure 2 of the 3 were more than 400 m, probably 600-800 m. Cut short one of the runs in a different direction. Will have to measure some day. Forgot to set time on first lap and db swings. Estimated 6:30 based on last round. Oh well, freakin hard workout none the less.

30 min run @ 8 min pace
10 minutes rest

ran 400s on football field so lost a little timie with the back and forth
53lb kb
strict pullups on rings attached to goal posts

stupidly forgot to do the swings in the third round did not realize until it was time to leave.

12:49 = ~14 min had I done it right

12:10

As RX'd xcept my run was 50 ft longer.

Also had to wait for the pullup bar for 22 sec.

9:48

cfwux2(- pullups)

as rx'd w/ 55#db

13:30

43 yom ??? lbs

Ok. Since "I" didn't post my results like I said I would KGW is doing it for me. At least I actually WENT to the gym.

My first crossfit workout ever! Three rounds of 200 meter run, 5 jumping pullups and 10 squats.

13 minutes and some change. Next time "I'll" remember to post my own times.

3 rounds of:

Run 400m on treadmill (8.5 mph, too easy)
21 dumbbell swings (45 lbs, very challenging, max weight available)
12 pull-ups (kipping, not very good, can only do 3 in a row)

Time: 28:47.73

18:28

subbed 30 2' box jumps for 400 meter run

14:48

Rx'd
done 5/2/08
7:54

28/m/190

paced off 400m, subbed ring PU: 8:03

Only have 45# db. Otherwise as Rx'ed with time of 14:35

as rxd
19 min

30/m/165/5'6"
2 rounds at 500m row
1 round at 400m run (treadmills were busy...)
13:13

38 min.

Meyer 12:20 at home
Stocker 17:00- 1st time with 35 lb kb swings

22:30 Man you guys are awesome!!!!

run course is 563 meters long other wise
at Rx
11:12

Ran on a treadmill 10 MPH/.25 distance
55 LBS dumbbell
12 pull-ups
20 minutes

Still very hot and crowded tent (gym) in Kandahar, Afghanistan

As rx-ed, about 17 minutes. Most of that was spent doing the pullups (strict, since I don't know how to do kipping PU's). I can do about one set of six, then after that I have to break it down into little sets of three or even two. Kind of frustrating, since I've been at Crossfit for over a year now. I guess I'm making some progress, since I could only do a set of three when I started. Still, one would think with all the pullups we do that my strength in that area would have seen more increases. Any advice?

Indoor track 400 m
55 lb DB
12 Pull ups
15:33

Been doing Crossfit for 2 mos.

as Rxd'

10:48

old time 13:08

started out doing body wait dirty girls and some hero workouts. so far this is my first time doing "Helen". but my time was 15 mins. 23/6'3''/215

as rx'd

13:45

As RX'd: 11:53

Probably could have knocked a good 20 seconds off of that if i didn't have to run all the way outside to get to the good pull-up bars.

CFWU as rx'd (maybe hurt me a lil cause this workout had pull ups in it)

total time 21:32 first time using the 55 pound kettlebell so im happy

24:00

As rx'd

12:26

Would have been faster if i didn't live on the side of a mountain. Bastard doing the 200m sprint up but awesome doing the 200m back down =p

40/m/190
as rx'd

today 7:47 (tied pr)
09/4/15 7:47 (set pr)

as rx'd
13:18 (pr by 3:42)

as rx'd
18:15

14:01
treadmill
45# kb