This sounds fun! Never heard of this. . . is this a new one?

been working on POSE running, this should be a good test.

-- I just ordered a pair of Vibram FiveFingers KSO's, which I may adopt as my new CF footwear... any thoughts??

HELEN is a benchmark workout. Tackle this one with FULL INTENSITY! You should be a sweaty, shivering lump of skin when it's through.

Been waiting for her majesty... Now its onnn!!!!

GO HARD or GO HOME!!!

wooohooo!! gonna wear my vibrams for this one.

I heard that if you grip a turtle shell with one hand on each side with the shell facing away from you, pushups can be done in a manner sort of like using a reverse BOSU, ala "Fred Flintstone Functional Fitness" ;^)

gonna sub rowing for running, looks like I will be running from one end of the gym to the other...

Any thoughts on using gymnast rings for pull ups?

Also, if I only have a 60 lbs kettle bell, should i knock a few reps off the swings?

The KSO 5F's have been a great success to my running technique and overall fitness...i wear them for all lifts and for running and have a whole new feel for the ground and my body...hopefully you enjoy them as much as i do

#1 RLH: "Helen" is a pretty old school CF benchmark. Used to be called the CrossFit Challenge.

It's so on.

I think #1 was joking

Definitely getting kicked out of my gym for this one, can't wait though

Great pic!

I have Vibram KSOs as well, they are the best thing to happen to me since crossfit.

Spealer squat cleans 240 - what a monster.

Just did it Friday, 11:04 as Rx'd. Didn't help the elbow I'm in PT for, but it had been too long and I coudnt resist. Love this WOD.

The turtle and the kettlebell, a love story. Sigh.

I can't think of anything nice to say about "POSE running" so I won't say anything at all.

what is "POSE running"?

Hmmm, the treadmills are pretty far from the pullup bar but I'll just have to make due and hope nobody bogarts my gear while I'm running between spots...

Anyone doing this in Baltimore in the morning??

Hope the folks from PETA don't see the pic of the one-handed turtle jerk....

"what is "POSE running"?"

Comment #21 - Posted by: Puh

You gotta hold a front double biceps up the whole 400m.

Helen is one of my favorite girls despite being slow at pullups (i.e. kipping techinque sucks).

#9 Richard, you look like a strapping kid. I am not a CrossFit expert but I say swing that 60 for 3 rounds of 21. What's the harm? It would perosonally pull my shoulders out of socket, but we are talking about you.

33/m/152

Nice sulcata. I have two that weigh roughly 80lbs each. Had them for almost 11 years now from newly hatched. Cool and smart tortoises.

-Jason

this was one of my first xfit wods and my first post. chomping at the bit for this one tomorrow, can't wait to pr and see the progress made!

It will be my first time doing this work out. Don't have kettle bells but I will make it work with a dumbbell. AGAIN!

What is the "official" sub for KB swings?

Another VFF KSO fanatic here. Can't wait for this one!!!
I remember my first Helen Sooooooooo deceiving, as are most WODs. Bring it baby!

just started! thanks masin! now i'm hooked! helen looks like hell! can't wait to walk through the fire!

This workout means a lot for me this is the workout posted when my daughter my s'morelle born...i'll give my best, i'll try to hit a sub 8

wow--just did this one instead b/c i didnt feel like doing snatches...weird!!

Can I please ask you guys a question from yesterday's WO:
Do you have to go all the way down into a deep squat position in a snatch (like for legal depth in a squat), or can you just drop down however far you need to pull your body under the bar?

I had to beg to take the k'bell outside (53 lbs). They think it is fragile or something. When I finally got the fitness staff to agree, I realized there are no pull up bars anywhere near the dirt track, so I used a wobbly old soccer goal for pull ups; made kippers impossible, and it was a pretty high jump to get up there.

Otherwise, as Rx'd:

15:28

Nice to meet you Helen!

human shouldn't touch turtles...they pass a virus that could kill them...

Had to sub a 40lbs dumbbell due to equipment shortage out here. But she whooped my butt like no other.

Made it in a slow 22:11 though
M/29/6'0/18

10 minutes or less of fun.......

10:20

I liked coach's snatch training video from yesterday. He mentioned three keys to a successful snatch. Those were strength, speed and ?speed-strength?. I've got some of the strength, but how do you train for speed or speed-strength? I'd like to move faster under the bar, I just don't know how to learn.

Thanks in advance,

Jimbo

needed a good run on the cardio was pumped for helen heres to speed strength power

Roughly 18 minutes despite my bad math (400m is not 1/2 mile) otherwise standard.

Noobies can sub 12 Turtle Flings for the pull-ups, as required.

Hahaa, just did this 2 days ago when it was supposed to be rest day.. I was wondering when Helen would be WOD, guess intuition told me that :D

My time, 8:31.

- OlliS

Did this yesterday...got 14:43 first time doing this one...damn the run is what kicked my ass!!

Love the WODs with runs!

Held a 6:00/mile pace all 3 rounds on this one.

9:29 As Rx'd

CFWU, WOD as rx'd...

Charlie 12m11s

9:15

Captain Crunch,
I've been rockin the Vibrams for a couple months now, they are fantastic. The ONLY running shoe.
That being said, I'm stoked for HELEN

Hopefully he has good balance on his overhead lifts or that turtles is at serious risk!

28kg KB instead of 32kg

11:59.

I seriously hope there is no deadlifting tomorrow! Finding it difficult to type!!!

As RX'd: 9.54

first helen and sub 10 :D happy with that. Had to run through 2 rooms to get to the treadmill!

41/m/17cm/72kg

As rx'd

9:21

rd 1: 2:52
rd 2: 3:15
rd 3: 3:14

Finally, a picture that demonstrates a functional movement. A lift I can use. (Go, Terrapins!)

Haha only just realised that 1.5 pood is 24 kg not 32! Oh well, I did it with 28 so it was half way. Running always slows me down, so I don't think 4kg would have made too much difference to my time

11:59.

AAHHHHH....Helen my gilted lover...cant wait to meet you in the gym in an hour..bring me pain bring me pain....RAT it OUT!!!!

F/41/5'6"/160
rx 13:16

400 Meter Run
2 Pood KB 16 reps
12 Pull ups

Time 12:45

12:08

14:47 first time

Thanks, Richard. I was joking. Not about the fun part. This will be good.

m/44/185

9:25

12:35 (45/50/55lb for the swing since that's a first for me, didn't know how that would feel. definitely starting at 55 next time.)

Didn't help time with two flights of stairs between me and the weight room :(

I'm still waiting on the Chris Spealler Reality Show. So much personality, charisma, and athleticism it'll be more entertaining than Rock Of Love.

M/45/165

12:25 PR

14:48

M/42/5'11"/180

As rx'd

12:41(PR)--previous PR was 13:55

10:25 as rx'd

25/m/6'1"/170

55# DB swings instead of KB swings

13:25 (PR by over a minute).

Track was two flights of stairs away from the nearest pull-up bar. Lost quite a bit of time because of this.

Pete T I have seen a few of your posts before. I crossfit in Baltimore as well. What gym do you belong to? Nubiaska

Well, I would of had an exact time from this, had my Ipod not fallen on the ground during the workout. Which is what I use as my timer. However, judging by where I was in the WOD and the time that was frozen on my screen when the IPOD fell, I would say I finished in around 10:00 give or take 20 seconds. Which kind of frustrates me cause I was going for sub 10 for the first time. However, I was extremely exhausted at the end so that's a plus. I didn't meat pukie this time, but the back side of my body met the ground when I finished. haha, I love this WOD it's great.

50m/5'10"/215
2 x cfwu
"helen"
time: 9:35
each run was 417 meters
I have a pulled calve so my run times stunk

As rx'd: 8:46

PR by 2 seconds... first time with outdoor runs (usually on treadmill) and 1.5 pood KB (only 1 pood @ home)...

Left some on the table... next time!

8:54

CG E-City CrossFit
Leary
m/44/5"11/200
9:18

15:03

I'm a newbie, but so far I love this stuff. I'm already hooked.

three rounds:
run 400m
10lb/15lb/15lb dumbbell swings
20lb assist pullups

17:05

This is the first workout i ever did for Crossfit. At that time i was only able to use a 25lb kettlebell, ended up walking the second and third round and used a band that pulled 2/3's of my weight on the pull-ups and it still took me over 24 minutes. That was on Feb 14 2009 and today i knocked it out in 18.06 fully RXed.

28/6'8"/224

11:02

51M/6'1"/200

first time with Helen 18:25

splits 4:58,6:10,7:17

still struggling with pull ups but getting there

great test

10:58 as rx'd

10:58 as rx'd

#23 Herm

lol I love it. I hope somebody tries it.

m/41/5'6"/146

subbed 55# dumbell
11:40

13:30 as rx'd.

pull ups on rings
60 lb kettle bell swings

11:21 PR by over 40 secs!

also my last PR I did only 20 swings instead of 21. Good deal

60lb dumbell
assisted pullups

15:43

11:28 (PR)
55 lb DB swings

M/28/5'10"/175
10:09 rx'd

The weather in north florida is cool this morning, so running did a number on my lungs! It's better than roasting, though!

As Rx'd

3:06

3:59

4:18

Total time 11:24

60lb db

9:12(pr)

M/34/165
subbed 55# dumbell
11:49

I just looked up my comment from the first time I did this workout:

avg ~ 1:35 for the 400 meters runs (on a treadmill with a slight incline)

switched between 45 and 25 lb dumbbells for the swings

used a pull assist machine (gravitron. i have never been able to do pulls ups worth a shit) with the least amount of help as possible

took me just under 15 minutes. the avg time for men is around 11 minutes. i have some catching up to do :x

it still kicked my ass though. almost threw up on the last run

That was July 29 of last year.

subbed 4min hard cycle, 40lb DB swing

24min

Josiah-as Rx'd + some extra distance running-12:33
Shannon-first crossfit workout-used 1 pood kettlebell instead and a little extra distance running-16:20-wtg man.

WOW that sucked 16:45!!!!

for punsihment I added
100m OH wallball(22#) sprint x 1
burpee tire jumps(20") x 10
burpee tire flips(285#) x 5

oh that was great....not

As rx'd:
13:32
Little slower than last time. Didn't have the same energy I usually do the first set. No excuses, gettin' better next time.

M/35/5'9/250/rebuilt shoulder

Bah...still can't do the pullups without help. After starting 5 months ago where I couldn't even hang from the bar for 1 KTE, I can kip 1 pullup. 3 more months and I think the shoulder will be strong enough to string them together. Thank you daily shoulder triplet...

Treadmill at 6mph
55lb dumbell (they hide the KB's - I gotta find where)
Pullups with 160lb assistance

14:32 +the stinkeye from a trainer while I was throwing that dumbell around..BONUS!

1st time with helen
30lb Db
9.56
Heavier Db next time !!!

m/29/5'11/168

rx 7:47, pr with this route is 7:34, runs (especially first one) were slow today

33/m/6'4"/215

Subbed rowing for running, think this made it a lot more difficult. Nothing in the tank this morning, felt awful the whole way.

19:07

pitiful...

m/35/153

Helen as rx'd 8:31.... Damn I want sub 8 just not sure if I can go any faster!!

hi everyone i'm a newcomer to crossfit
Helen 18lbs db
66lb pulldowns
14.56

11.30 mins

As posted except 24kg DB
14:50

helen stats from logsitall.com (over 1,000 helen entries)

median all 10:28
median women 11:02

U19 9:55
20-30 10:16
30-40 10:37
40-50 10:37
50-60 11:54

We're closing in on 180,000 workouts logged - if you'd like to contribute your stats or view age bracket detail, please visit http://www.logsitall.com/crossfit

Example: Top 15 40-50 year old category
Position Total Time Gender Approx. Age Bodyweight CF Gym Affiliation
[1] Chris Kamper 7:38 M 45 200 YMCA
[2] Mike Ives 7:42 M 41 165 CrossFit PEI
[3] John McLaughlin 7:53 M 41 165 BGI North
[4] ken cutrer 7:58 M 45 185 gsx
[5] Mark Lind 8:09 M 41 160 Diablo CrossFit
[6] Bill Grundler 8:14 M 40 195 Crossfit Inferno
[7] christine read 8:15 F 40 125 us crossfit encinitas
[8] John Nolan 8:16 M 42 203 CrossFit North Carolina
[9] David McEvoy 8:32 M 41 158 Jeannies Beach CrossFit
[10] David Bowman 8:35 M 41 220 Crossfit Charlotte
[11] John Dunlap 8:36 M 41 185 CrossFit New England
[12] Jeff Babb 8:36 M 43 168 Armstrong Athletic
[13] Dave Johnson 8:37 M 40 196
[14] Bubba Hagood 8:40 M 46 160 CrossFit New England
[15] Patrick Datoc 8:41 M 46 157 Crossfit North Atlanta

-bill

bw 165

9:01 as rx'd

#102 ---- nice post bill, much appreciated

M/53/181
Shoulder finally coming around ....able to do more than 3 pull-ups in a row.
As rxd: 9:47

M/6'1''/193

AS Rx with 55lb DBs

Time: 9:50

As Rx'd

14:58

3 rounds for time of
run 400 m
15 kettlebell/dumbbell swings, 35#
9 pull ups

13:25

m/32/5'9"/170

as rx'd 11:30 (PR by 2:28)

31/m/5'10"/210

...Did this in the garage gym.

as rx'd 11:45 (pr)

28/m/5'6/138

7:14 as RX'd

tel que prescrit

09min39 sec

12:37

m/47/6'3/215

17.49

First time with Helen, 6th week in Crossfit

Subbed 45# dumbbell for kettleball as this is the first workout calling for kettleball swings

All pull-ups unassisted but had to break up into sets which added to time. Kipping is finally starting to come around.

I love and hate these metcon workouts!

10:01, first time doing helen. it hurt!

m/24/175

had to use 50lb db, 25 reps, all else as rx'd

11:25

first time doing 'Helen'. managed to get through it, despite my tweaked shoulders. meager time.

12:06

Newbie here- can anyone tell me how many lbs 1.5 pood kettlebell is? And what kind of swings are we supposed to do today? One arm swings? I'd appreciate it

rx'd

11:02 pr

all sets unbroken, but had to walk to treadmill in the globo

M/21/5'11''/180

As Rx'ed

13:22

55# db swings

m/28/6'4/274

pushups for pull ups due to globo, 55lb DB swings

11:55 PR (12:42 last time)

m/31/5'11/163

13:58 (45lb db swings)

12:36

35/M/185
8:35
55lb dumbell

love/hate relationship with helen...
13:42 with 50 lb dumbell. i should run between the tredmills and pullup area next time

m/20/5'9/136

9:52
hmm memories about 5-6 months ago it was my first wod, took me about 20 mins

and the present is 120398123890x better than before :)

Russian measure used for kettlebells; common ones: 1 pood =36 lbs; 1.5 pood = 54 lbs; 2 pood = 72 lbs. Approx db equivalents are 35, 55, 70

two handed swing...american style.

have fun...be safe. use a safe but challenging weight.

as rx'd 18:17 min.
Male/ 5'11"/ 184lb./40 years
fitness age 25 haha :)

m/37/6'3"/230

11:38

First time doing Helen... Subbed 1 POOD KB, because that was all that was available.

The CF community rules! I'm not in a CF gym, but one of the personal trainers there does crossfit and let me use her kettlebell - otherwise I was going to have to use the dumbell... Not so bad, but thanks to Michelle for the KB!

Time was lagged because of the treadmill start-up time on every round. I couldn't leave the treadmill running because the gym was too busy...
Safety issue. Apparently we're getting a track in the gym soon, which will help!

***FRAT***

I took a break from GOMAD to do this one today. Wow, what a change. I'm getting heavier, stronger and much slower.

"Helen"

9:54 (with a 28kg) kettlebell

Last time: 8:20

This was my first metcon in almost 3 weeks and it absolutely DESTROYED me.

Go FRAT, Never Quit!

m.23.175

10:09

No PR for me today. Always next time.

18:27

First WOD ever

F'in "Helen"

I'm Hooked, and yes I met "Pukie"

..getting wisdom teeth out today. going to have to wait a few days for this one.

Subbed 55# db swings

10:36 (pr 9:47)

so apparently my runs are closer to 500m... explains the 12:33 a little better.

This was my 4th crossfit WoD and my first time meeting Helen. She's a mean lady!

As Rx'd. 16:53

Have I been cut out?
How does the filter work? I wrote a piece yesterday about my experiences with Crossfit compared to my previous athletic pursuits and it never made it to the board. I didn't swear and I didn't say anything mean about anyone. Maybe someone thought it wasn't very entertaining. I wonder if I should write it again or just take the hint.
Off to do the workout.

M/48/6'/184

16:24 as rx'd

8:45-first time through it. That sucked so I did it a second time. 9:10 for that one. Pullups are crushing my time 1 or 2 at a time.

33/m/160

as rx'd 13:03

used a 24kg DB for the swings

1: 4m25s
2: 9m10s
3: 15m10s (PR) (more than 2 minutes faster compared to previous Helen)

Forgot timer, subbed 50 lb DB, around 11 mins.

m/37/190

as rx'd 11:41 PR!...prior PR was 13:40.

CFWU x3

WOD
:10::36

For some reason I feel like I'm a smoker lately. I've never smoked, but it feels like I have.

Get some, Go again!

as rx'd 13:15
splits
rd 1: 3:20 rd 2: 7:50 rd 3: 13:15
individuals
rd 1: 3:20 rd 2: 4:30 rd 3: 5:25

Comment 1 RLH
Remember that sarcasm is hard to determine through text without emoticons :)

Comment 23 Herm
Too funny! I can see some less experienced x-fitters trying that double biceps form out. Seemed to be the norm at my old gym. Thanks for the laugh.

M/23/5'10/185

Last time I did it in 10:14, this time wod was done in 9:40 which is a PR.

"HELEN"

Challenged myself and used the 1.5 KB today (first time using it in this WOD).

Games Standards with KB swings
Kipping pull ups
Runs done outside

TIME: 12:03

8:29 as Rx'd...could have done better on the run.

Decided to try out my foot with the runs. WU with pose drills. Took the runs rather easy, concentrating on form. Less distance as well, about 300m.

1 pood kettlebell swings.
Also subbed pullups with pushups, my goat and didn't have pu bar handy.

8:51

9:26 Rx

as rx'ed 13:15

kb's unbroken

pu's first round 12 other 2 six and six

Haven't posted on here for ever but thought i would share the FGB weekend video put together for CFC it is awesome and CFC raised $8000 for prostate cancer - ejoy

http://vimeo.com/channels/mediajungle

10:18 new PR

This was my first WOD ever! I had to sub in a 40# cynder block for the kettlebell.. did it in 10:58.. my lungs were not happy!

m/46/176
DL-275 5x5
Helen 2 rounds 5:23

10:48 as rx'd, exactly the same as my PR.

looking at getting some 5 fingers, there is a shoe store by me that finally has them!

13:48.

Kettleball substitutions:
rd. 1=15x45lbs
rd 2=21x 35lbs
rd 3=21x 35 lbs

m/39/157
10:57 (treadmill at 1.0% grade)

as rx'd 14:50

frat paleo challenge

wod 2

1 mile run 6:58
row 2K 9:23
1/2 mile run 3:28
row 1K 4:37
1/4 mile run 1:40
row 500 m 2:15

total work time 28:21

Ok, ok, put the tortoise down - we get it - your strong, but really, it's a helpless animal (and probably protected at that).

As rx'd lots of kipping on last set of pullups...11:51

Helen
As Rx'd (55# DB)
17:04
Had to transition to upstairs track for runs.

subs:
1/4 mile on elliptical at level 8(highest level)
30 lbs kettlebell(highest weight available)

3 rounds - 11:59

pullups:
round 1 - 6 pullups + 6 jumping
round 2 - 4 pullups + 8 jumping
round 3 - 1 pullup + 11 jumping

f/40/173/5'11"

did 3x(650m run, 21kb swings with 35#, 12 pushups)

I used 35# as I haven't done american swings with 55# and as it was, I was being tossed around a little. I can't do pullups due to sore elbows so did pushups instead.

time: 15:56. runs were done around the block with the dog on leash. I also had to stop and pick up her poop.. I'm sure that added on a bit of time.

VFF sprints for Helen and me tonight

Go Hard!

Nubiaska - I just joined the Merrit Athletic Club down in Canton..

Close to work, fairly quiet in the mornings. Couldn't find anything else that fit my needs and none of the CF Boxes for Baltimore have morning hours, which is the only time I can get out for a workout.

Ideally, I'd like to get cert'd so I can run a morning class at a real box...but that's down the road.

Where do you CF?

10:37

First WOD - switching from power lifting to get in shape. Wanna be down to 200#
31/5'10"/257 (ya I need to lose weight but I can still do 12 good pull-ups)

Completed everything but had to break between pull ups during 2nd and 3rd rounds. Used 55# DB. 50 yards from Pullups to treadmill. I have been looking to find something like this and I'm hooked.

20:15

13:39 as Rx'd

M 37 6' 165#
rx'd
9:20

9:51 as rx'd pushing Naya in stroller

That was awesome!!! What is the fastest time? I crushed it in 11 minutes and I feel like a bitch lol.

26/M/5'10"/145

As Rx'd: 7:32 (Tie for PR)

I came out of the gates on my first round was 2:10 with a 1:03 run. A little to much I think as my second round was 2:40 then 2:42 on the last round. A 25% drop in efficiency is a little steep especially on a WOD like Helen...Next time pacing that first round may help push me down into the 7:20s or lower.

30 yom, 185 lbs

9:35 55 lb dumbbell swings, treadmill 400's

8:34 last time
pr is 8:20

M/22/6'2/160

15:29 - Treadmill FTL

M/35/175

Did the 100 pull ups yesterday, so modified as:

3 rounds of:
800m run
21 x 60# db swings
10 75# push presses

18:10

m/23/6'/170

first time doing helen

11:00

picked a route around the block that seemed closest to 400m

next time < 10:00

very intense

#2 Captain Crunch:

My husband wears 5fingers for CF and swears by em. You may want to ease into the running in them though. Unless you run barefoot regularly, your legs and feet will thank you if you work into the running SLOWLY.

First week on crossfit:

17:00

Could only do 9 pullups on the last two sets

m/5'9"/155

F/28/5'8"/130

hands are still recovering from the 100's from a few days ago. so:

Helen with 35# KB

19:01...:(

13:36
as rx'd

I LOVE THIS [stuff]!!!

17:44

M/26/140/5'11"

11:12 as Rx'd
Having a very hard time breathing with allergies. My 400m are slow. But good new is I am starting allergy shots soon. Hopefully that will help so that the contents of my nose does not drain into my throat.

First time on Helen, Started Crossfit just over 2 months ago with a 3 week pause due to injury. ALOT harder than she seemed though.

As RXD 18:44

GOTTA bring up my intensity!

Did add a 300 rep shoulder w/o with this (afterwards) man am i beat.

m/45/6'3"/200#

50# dumbell
jumping pullups
400M

11:00

Warm up- 3 sets of 10, 15, 20 push ups; 5,6,7 dips; 10,15,20 unanchored sit ups; 10,15,20 Air Squats.

No kettle bells or dumbells so put 45lbs in my back pack and used it.

Time: 11:46 (First time with Helen)

24/m/175

did a bit heavy "helen" today:
400 m hill run
65# DB swings
15# DB pullups

11:35

First time meeting Helen. I can't run so I substituted 500m rows on the C2. Adequate or not? Completed the rows in 1:38, 1:42, 1:55 so they would be about the same or slower than running.

15:04 with 8 jumping pullups in the last set.

M/38/69/225

M/37/6'5"/205

9:07

M/33/6'2"/265

Scaled to 25 lbs on kettlebell.

14:30.

As Rx'd + boots & utes
8:49

I think I still set a new PR even with the extra load...

33M/5'10"/180#

10:59

11:29
Ran on elliptical at level 15

9:37 rx'd

Thought I was headed for an easy 8:00 then I blew up on the last round. haha

m/178/32

9:11
Did 35 24" box jumps instead of 400m sprints but all with body armour and a hoodie. Great time, couldn't breathe, see straight or speak, GREAT TIME!!!

M/21/5'8"/185lbs

Did it about a week ago.

8:42 as RX'ed

m/26/5'11''/177

10:55 (PR)

Got excited to do Helen, then decided I better make up Angie as I was going to try and “forget” that wod. Angie= not a favorite ;) I spent over 8 min on the pull ups, making faces, grumbling and slowly working through them.

Angie= 19:15
Pull ups asst
Sit ups unanchored

Erin

as rx'd 12:51

rx'd
11:18 - walking all over kingdom come in the globo.

400m on treadmill
20lb dumbbell swings
85lb assisted pull-ups

14:31

My heart was racing and my chest was pounding, but it felt great!

m/30/5'8/160

As Rx'd 11:23

first time doing Helen: 15:35 Sweated more than I thought I would! Awesome!

Anyone have any tips as far as burning fat more efficiently? My diet is pretty good so far (lots of veggies, fruits for my carbs, lean protein, nuts, etc.). I am looking to burn 15-20 pounds of fat and it's going kind of slow so far considering my diet and these workouts. Anyone have any suggestions/tips?

Got to try out one of my birthday pain implements, er I mean presents: the Ader 1.5 pood KB

“Helen” as RX'd:

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

10:58 PR by 20s

Previous was pack scale with 30# KB at 11:18.

I think I can get this under 10:00 being a little faster on the run and chalking up before each visit to the pull-up bar or sanding my stud bar a little to rough it up a bit.

10:34 as rx'd - with f'd up hands from tearing my callus' with angie on monday.

M35/5'9"/170

M/37/185/5-10

“Helen” as RX'd:

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

10:00 even.
All events unbroken. Avg HR at 76%.
Splits were roughly
3:10, 3:15, 3:30... mostly lost on the run.

44# kettlebell

18:30

9:12

As Rx'd

11:37

Felt good today

started cf last wed after doing p90x for a while.
sub 2-20lb db for kb swings, lack of equipment, first time doing swings.
12:42, stunk on the run.

M/29/5'7"/145

"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, 9:01
last time 11:26
time befor that was 13:44
I had to load a curl bar with 25lbs plates and tie them on with rope.
Pullups were not C2B, most were, but not all.

Scott, I ran all the way to the ''KB'', no walking it in. I did take a few breaths bent over the weight, but Brady was right there yelling at me to pick it up and stop thinking about it. He really pushed me through it.

I broke the second set of pullups because my right hand was slick from sweat. I havbe to ''stack'' my hands one on top of the other on the DB handle. Runs felt really slow on the 2nd and 3rd, but I guess they weren't.

Good workout over all, really happy with it.

As Rx'd
approx 18min

M/44/185/5'9"
Sub'd 500M Rows, 50# dB - 11:25

as Rx'd 11:43 last time 14:49

CFWU x 3 (minus the pull-ups)
as Rx'd 11:43 (had to run up and down stairs to reach pull-up bar.)

M/31/155/5'6"

subbed 55# DB

12:20

M/23/72"/170

14:35 as rx'd

Hotel gym again, no where for pullups
subbed 50 lb dumbell for 1.5 pood kb
run on treadmill
50 lb dumbell supine pullovers for pu's

12:57

warmup was 30 burpees in 2:03, day 30 of Crossfit Kitchener challenge

27/m/220/6'4

9:37 pr

12:15 last

Alma-Hungary-Europe

M/28/172lbs
10:30

Actually did this one last night just 'cause. Funny that it ended up being today's WOD.

11:43 as Rx'd. Still not happy with my time, I blame my poor diet from the previous 4 days. But it is an improvement on my last time so I'll take it for now.

14:48 as RX'd

Good stuff.

M/47/66"/135

CFWU

13:56

Now back home at my "ranch," run is a little cross country loop, over hill and dale, and beautiful...

11:21
second round the PU bar was taken... definitely was the factor that enabled me from getting below the PR of 10:46... blast...

3 Rounds
400 M on rower
21 25# dumbbell swings
12 80# lat pulldowns

16:28

18:39
Just started Crossfit on my own.
This was my 3rd WOD.
I'll do better next time

As rx'd

10:53

Tab-heart racing, chest pounding? Yep! Sounds just right :) good one!

Herm-Speaking of good ones, nice POSE explanation

JuliePlatt- another good one, running not only with dog, but with dog poop! Awesome

Alex- a cinder block? I would have loved to seen that.

PlayoffBeard- good to see you back! Frontal hugs bro!

do women use 55lbs for kb swing? If not whats the weight we do for the kb swing

25/m/5'11"/208

8:52 fully unbroken..runs sucked

16:34, had to run inside for swings and pulls. Overall, pretty good

You never forget your first love. "Helen" was my first real Crossfit workout, Nov. 17, 2008. Previous efforts.

Helen 11/17/08: With 40# dumbbell, strict pullups. 13:01.
Helen 4/15/09: Indoors on treadmill, 1% incline, 50# dumbbell, strict pullups. 10:28.
Helen 9/30/09: As rx'd (kipping pullups). 9:30.

Used my new kb - seemed tougher than a dumbbell, my lower back and forearms were dying through this. I couldn't even do the pullups unbroken (though it was a thicker bar than I normally use).

Splits (as best I could remember them):

400m 1:25
KBS, (21) 0:50
Pullups, (12) 0:35
400m 1:40
KBS, (15-6) 1:00
Pullups, (6-3-3) 0:45
400m 1:40
KBS, (15-6) 0:55
Pullups, (6-3-3) 0:40

So we had a little competition with four of us. Two guys that been doing this for 2+ yrs then me and another guy. we are about 15ish WODs into it.

M/27/220 - rx'd + 20lbs on the dumbbell swing
10:16
M/27/180 - rd'd
10:20 (PR)
M/25/5'9"/165 - rx'd (me 1st time)
14:13
M/37/5'10"/164 - rx'd (first time)
15:24

FOB Joyce, Aghanistan

Had a great time going...then had to run to the bathroom because the evil was comin up. Note to self, a dead sprint on the 1/4 miles wasn't the best idea.

Forgot to stop time on my bathroom adventure...but finished the WOD.

20:32

newbie...just 3rd WOD. 48 yo, 6' 180. 14:05 left way too much in the tank. was not sure how fast to run. paced instead of going balls to the wall. I wanted to be able to finish. no prob KB or PU. the run time hurt on treadmill. next time i will go faster out of the gate. finished with ring dips and situps

40# DB
11:58 PR for time & weight

As rx'd 7:18, PR by 20 seconds. Used 55 pound db, runs on the tread at 11.5. Love that workout, a nice sprinty gasser.

Buy in: 3 rounds of 400m run, 6 GHD, 6 BE, 2-3 HSPU (attempts); 1 JBMU; 5 db swings; L-sit and hold. HSPU much better than even last week, did not get full rom on any attempt but better than ever.

Cash out: DU practice, got up to 31 consecutives, PR +5.

Pack. 35# dumbbell. Assisted pullups w/10 plates. 18:00.

Strong Lil' Pony: Thanks sister. I gotta poke my milk drinking, back squatting head in here every once in a while ya know!

BTW, Are you all better now?

7:29 as RX'd

As RXed 13:30

14:29 with 45lb kb, all we have here.

M/49/158/5'8"

As Rx'd - 10:37 (PR!)

I've never been a runner, but Crossfit has improved that for me big time! Still plenty of room for improvement ... :)

Did runs on treadmill.

10:16 (pr)

Violently removed a huge callous in the proccess. Here's hoping for no pullups tomorrow.

M/22/208/6'2"

As Rx'd -- 9:40

Got my card swiped by Helen today, at least now I have a time to beat.

in8girl- reply to your mail coming soon. Basically- me too, funhouse mirrors

CPK back to exercise-able levels :) I'm very happy. Going to scale back to 8kg KB and step in band pull ups. Also going to not go full-tilt. Easier said than done. Then again, I'm a-gettin' my hair did right now, so I'll tell myself to go easy so I don't ruin the 'do ;)

J-bird- funny, I was gonna email YOU today saying welcome back! Your email was so timely- I was kinda down and your email kicked me in the butt and back onto easy street :)

M/28/228/6'0"

Used 2 pood kettlebell

All swings unbroken, pull-ups broken as:
12
8-4
5-4-3

10:55

9:21

Runs were really slow today.
400m/kb /pu's
1:28/:53/:20
1:52/:55/:22
2:04/:55/:27

Last 2 times
8:53
Runs
400m 1:20/1:37/1:54
400m 1:19/1:39/1:52

11:15.. subbed 500m row for the run.. bad ankle from 1/2 marathon last weekend

Argh post held in filter.

J-bird- thank you so much

"Helen", scaled KB to what I've got.
Run: 400m
KB: 1 pood x 21
PU: x12
3 rounds 9:50
PB by 0:04.
Had to break last round of PU, thx to doing Angie yesterday. Need to try and redpoint this next time.

as rx'd: 7:53

as rx'd 8:06.

Hi guys, any ideas as to where i can get the for a good time call fran t shirt?! i've looked everywhere.
Thanks

Received Crossfit Weapons Battalion (Operation Phoenix) t-shirt today, looks great. Congrats to Matt Arnold on opening Rochester Crossfit.

f/24/120/5'3

13:34

First session ever, pretty weak.
400x3/3x(15x40)/3x4(!)
15:33

Combined yesterday with today (couldn't get to gym yesterday).

Snatch (for form):
115,135,145,145,155,170F,165F

Helen:
A little disappointed, but will give myself a pass having had almost no energy after the 45 minute snatch workout (my first go at the exercise).

As Rx'd (w/ 55# dumbbell): 15:45

Christopher - M/25/200#/6'1"

46/m/70 kg
2xCFWU
Helen as rx'd, first time with a real kb!
Time 13:45, last time was 18:26 (July, 2008).

13:47 as rxd / best is 12:56 so a poor performance today.

No gym for me, Helen will need to wait.

No Fun

23/m/195

10:30 as rx'd, starts on treadmill slowed time down as well as having a cold. Sucks not breathing through your nose, dries your mouth and throat out real fast.

m/19/150lbs

Subbed 55lb swings for 35lb single arm swings, 21 per side.

15:20

wod as rx'd

9:30(pr)

As Rx'd 8:20, pretty bad...I felt exhausted all day leading up to the WOD due to 10k mud run over the weekend and other WODs. My previous PR was 7:14 :(
oh wells...

21/M/6'/165

14:14 25 KB SWINGS WITH 20K BELL *1ST TIME*

Can't run yet...still rehabbin' the knee....

400m row/45 lb db swing/12 pullups

17:32 => 1:40 faster than last time and then was only at 40lbs..
M/50/180

Hi kids,

Male/26/150lbs/5'7

Somewhere between 9:30 and 10:00 minutes

Had to run up and down stairs and use a treadmill...lame.

Much love,
George

26/m/5'11"/185
as rx'd
11:15
felt great first round
got slow and grip giving out

Total time 8'31
1st round 2'43
2nd round 2'50
3rd round 2'57
Subbed 33 pounds kettlebel ( sorry i just only got one KB, it s hard to find them in France)

Total time 8'31
1st round 2'43
2nd round 2'50
3rd round 2'57
Subbed 33 pounds kettlebel ( sorry i just only got one KB, it s hard to find them in France)

Total time 8'31
1st round 2'43
2nd round 2'50
3rd round 2'57
Subbed 33 pounds kettlebel ( sorry i just only got one KB, it s hard to find them in France)

3 rounds of .25mi treadmill runs, 21 55lb db swings, 12 pullups. 8:48

R1 2:43 run @10.5
R2 3:01 run @ 10.5-10
R3 3:03 run @ 10-9.5

Total time 8'31
1st round 2'43
2nd round 2'50
3rd round 2'57
Subbed 33 pounds kettlebel ( sorry i just only got one KB, it s hard to find them in France)

8:49
52#/24kg KB x 21
pullups x 12
3 rounds
8:49 no runnee do to sore rt achilles
Kelli 8:20

Plus,
3 x 5oom row w/ 2 min rest
Kelli's 2:12, 2:07, 2:02
Greg's 1:47, 1:50, 1:45

cfwu x 1

3 rounds:

.25 mile run (treadmill 12.0, 11.1, 11.0)
55lb dumbbell swing
12 butterfly pullups (broken last round 5,7)

08:37 09/30/2009
08:41 04/15/2009 (10.7,10.5,10.5, kipping)
09:53 03/01/2009
14:58 11/17/2008
Comment #316 - Posted by: johnathon in seattle 27/5'8/160 at April 15, 2009

Total time 8'31
1st round 2'43
2nd round 2'50
3rd round 2'57
Subbed 33 pounds kettlebel ( sorry i just only got one KB, it s hard to find them in France)

13:52
Subbed jumping pull-ups and 30lb dumbbell
F/33/150/5'8"
AWESOME!!!

Total time 8'31
1st round 2'43
2nd round 2'50
3rd round 2'57
Subbed 33 pounds kettlebel ( sorry i only got one KB, it s hard to find them in France)

Helen as Rx

10:17 (PR by :36)

With 45lb DB, assisted pullups, and on a deadmill
16:59

subd 500 meter row for run

15:18

m/41/157/5'8"

20-25 Min.

First cardio workout in a while...i got tossed

Total time 8'31
1st round 2'43
2nd round 2'50
3rd round 2'57
Subbed 33 pounds kettlebel ( sorry i only got one KB, it s hard to find them in France)

f/26/140/5'3"

Rx

8:23

M/41/180

As rx'd, but on a treadmill.

10:30

About 43 seconds short of my pr. Too slow on the runs.

More better faster

Rx'd : 8m58s

m/44/180/6'

13:13

Ran on treadmill at the Y. All the pull-ups were palm facing me.

M/38/5-10/195

As Rx'd- 11:26; ran 4th round, 16:35; not enough gas to make a 5th.

Semper FI

Rx'd, 11:27

Rx'd 17:15

ran indoor on basketball court

m/38/76/205

Wet Helen - 500m rows

11:03

M/42/6'1/193

Row 400, Dumbell swings, Pull ups

17:04

34/m/175

as rx'd 10:04

M/44/6'0"/180
3x500m rowing C2
3x21 55lb dumbbell swings
3x12 Kipping pull ups
11:22
last time 12:50
Excellent improvement! 1st time with power on rowing machine since April because of partially torn Achilles 1:58/500m avg rowing. Not really pushing the rowing or running yet

First Helen!

Subbed 50# Dumbell

16:34

Evil(underline) Kettlebell Swings!

3 rds CFWU

as rx'ed
14:35
kinda slow...PR 13:30

m/225lbs/24yrs

9:59

Sorry for the several posts but I' ve had a problem with my internet connexion!!!

f/33/60kg/161cm

12.5kg db swings - 12.23

Fresh of cert 1 in Sydney last weekend - can still hear Kevin yelling "Why are you resting".

cfwux2 no pullups

as rx'd
14:35

Just did Helen Friday. Subbed JT - takes me a similar amount of time; its another "looks easy on paper" WOD.

10:08, assisted w/ ankles crossed, toes on a box behind me on rds 2 & 3 of ring dips. Toes over bar at my height for HSPU.

Very hard after shoulder press 5x5 yesterday.

correction
as rx'd w/ 65 lb db (screwed up,meant to take the 55.. thought that was harder than usual)

1 mile run warm up
With 35lb KB
9:19 PR
Previous pr 10:42

9:14 rx'd

m/22/195#

FitMom - freakin BADASS!! Wow gurl! JuliePlatt - you crack me up :) S'more, Pony&PB - glad to see you here!!!! Sarah #202 - PALEO Giovanna#228 - women's rx wt is always roughly 75% of men's

M/28/207

11'25 PR (and I did PU's on rings)

Back on the zone and feeling it after a week. I should start PRing everything again.

38/m/5'11/165

460m run
40# KB swings
12:49

as rx'd 10:40

13:14 as rx'd, love this wod

Helen
subbed 50lb DBs
11:35

as rx'd

11:30

34/M/193

8:57 as rx'd

13:33

34/M/193

8:57 as rx'd

used 35lb kb

i used a 20lb kettle bell its all i got, so i did 30-40 reps i think it took me around 10 min someday ill get a stopwatch too

21/m/195

29/m/186

9:42

Chest-to-bar PUs, Games standard on the swings.

30/f/117

12:18

worst time i have ever gotten on helen, 3+min slower then normal. new gym with the thickest pull-up bar i have ever seen. all pull-ups broken mostly sets of 2-3.

eric 36/m/145

12:23

also 3+ min off his usual time.

Helen as Rx'd
9:05
Had to duct tape two 5lb plates to my 20kg KB
Beat my time from June by 2:33
Started Crossfit end of May 2009
Love it!!

Helen
10:36 Rx

M/32/5'4"/142lbs
Runs on treadmill
10:56
Over a minute slower than last time. Didn't have it on the KB swings.

14:25 Rx'd women's

This was my longest time for this WOD, HOWEVER.. did it all Rx'd today for the first time. (I usually use a band for pullups but didn't today).
-1 pood KB swing..(all overhead swings)
-Pullups rx'd no assistance, no band, no jumping

as rx'd with 55 pound dumbell 11:13
Been doing Crossfit for about 3 weeks and LOVING IT!

As Rx'd
11:49
Meade track

400m run
2x25lb DB swing x21
12 pullups (at least 2/3 w/ toe on chair)

x3 = 17:47

Rx'd
8:33

As Rx'd---> 11:00 flat!

Lots of room for improvement, as I paced myself on the runs and am still working on kipping. I have wanted to lose my virginity to Helen since I started Crossfit! She was good...LOL.

As Rx’d
18:00min

was working with 2 noobs who I was helping most of the time, dont mind though!

As rx'd /w 60 lb KB
9:47

Rx'd 8:29

:10 faster than last April.

as rx'd (w/ 55lb dumbbell swings)
10:50

EJ
M/36/166
9:23 NOT A PR
EJ

39F/5'5"/145

30# KB (biggest we had)
40# assist on gravitron

14:18

as rx'd

7:49...ouch.

Sub'd 3 rds of
.15 on the elliptical
21 20# dumbbell swings
12 80# lat pulldowns

20:48

9:12
Hardest 9 minutes i've had for a while lol

F/19/5'8"/135

M/21/187#/5'6"
As rx'd - 9:33. 7 second PR, but I'm not happy with it, because it's been about 10 months since I've done "Helen." I felt like crap throughout, but that's just an excuse.

M/16/5'11"/168
9:36, PR.

M/50/5'11"/172
11:18, PR.

F/51/5'6"/130
11:56, PR.
woman' weight 1 pood kettlebell.

All runs were outside, in nice Wisconsin fall weather. Three PR's.

Rx'd

8:16

M/41/185#/5'10"

Finished in 10:10...bummer. Was hoping for a sub-10. I'll get it next time. Pretty fun swing'n that pood and a half though...

m/41/190/5'11"

WU
row 500

sub jumping pullup for pullup
1 3:51
2 8:04
3 12:34
total 12:34

Last time was 15:10..
Getting colder out. Will have to switch over to rowing instead of running in the next month or so..

Every time the WOD includes 400's i remember why i hate them so much...

Great workout though.

rx'd: 11:35

10:48

10 mph on each run
used 40 lb. kettlebell (heaviest available)
pullups slowed me down

9:22 C2B pull-ups

Made a huge difference doing C2B, almost a minute and a half slower than Rx'd.

M/29/160

As Rx'd: 7:56! PR

M/33/155/5'8"

400 / 40#x21 / 12 PU

oh... my... goodness. I thought I was going to die after the third 400m. It took me a few minutes to catch my breath. I almost quit.. almost! Then I hit my head on the joist in the garage while doing PU's... need to adjust the positioning of my PU bar!

16:16
I can't wait to dance with Helen again.

38M/5'10"/169#

W/U: 17 ROM exercises.

As Rx: 9:47.

C/D: 30 sec. bar hang; 20 push-ups on 7" parallettes (chest to floor).

New PR by 0:17. Outside road course (50F, 46F wind chill); American-style KBS; strict pull-ups.

21;30

2nd crossfit ever. Plenty of room for improvement. I gotta keep working on my cardio.

Beltless Deadlifts:

295x1
305x1
315x1
335x1
345x1 - Triple Bodyweight! Hard and slow, but solid. That was it for me today. If I can remember what I did for this lift I should be in great condition to set several records at the Raw World PL meet Oct 17.
295x1 - Barely made it....the 345 took it out of me. No more deadlifts in me.

20 minute rest.

Helen:

3 rounds
400 meter runs
21 35# American KB swings
12 kipping chin over bar pullups

9:31

10 mins.

Sub DB for KB

I workout at a traditional gym. On my last run a guy put my dumbbell back on the rack, as I was running right next to him. Took about 40 seconds off my time.

Me and Pax raced
Me 22/205/6'
7:59

Pax 23/175/5'10"
7:52

11:20 as rx'd (first time)

33 y.o./m/5'10"/206lbs

M/44/165

As Rx'd 16:12

ran this at Forest Elementary

6-ft pullup bar with slippery grip
subbed 16kg KB

ran about 600m on first rd

3:58
4:04
4:08

12:11 total

first Helen w/o treadmill or jumprope subs

high school track taken when checked there first

Subbed 500m row for run, otherwise as prescribed:

10:47

M/34/70/205

I heart you Cookie!!

m32/5'8"/ 175

tough 9:23

First time ever meeting Helen
13:16

Still working on kipping form so a majority of the pull ups were done jumping. Also 1.5 poods was a bit much, still used it but had to break the 21's up doing 11 and then 10 with a slight rest in between to ensure proper form.

M/20/193

10:53 as rxed (pr by 13 secs!!)

"Helen" on a treadmill at 10 mph pace, dumbbell swings with 55lbs, and dead hang pull-ups from an I-beam in the stairwell. Time=9:50.

last time I did this got 8:53 as rx'd (that was a few weeks ago)

today didn't have access to a good running field so I opted for own of my own

5 rounds:
10 thrusters @ 135 lbs
20 pull ups

time: 15:44, pr by around 4 minutes

9:48 (PR by 1:14)

12:01 as rx'd (pr by 38 seconds)

34/F/5'10"/160

Because I know my runs will probably not get much faster (I hate running!), I figured the only way I can improve my time is by finally getting all my pull-ups unbroken. I never break the kettle swings, but pull-ups are always broken in the 2nd and 3rd rounds, which costs time. I didn’t succeed in all unbroken pull-ups today (had to break the final round (6/3/3), but I eked out a PR nonetheless…guess my running did get a little faster?

rx’d
8:53 PR (31 seconds faster than last time)

This was way tougher than I thought it would be! The running killed me (used to run a lot, but not so much lately)...
f/29/5'5"/135
sub 35# DB
estimated 400 (slightly over)
13:41

12:29, pr is 8:47. Had major equipment problems at gym. Had to use crappy rower, and horrible pullup bar.

8:14

16 mins and something

as rx'd
17min 40sec

as rx'd 13:25

as rx'd with runs on the treadmill

10:43(14:something last time)

m/22/150/5'7

as rx'd: 10:44

pr by 1:10 after a full day of mcmap

S/f

M/32/144lbs/5'5"

As rx'd
runs on treadmill
10:14

F/16/5'7"/138

14:01 #25
pound dumbell for kettlebell
ran outside

F/16/5'7"/138

14:01 #25
pound dumbell for kettlebell
ran outside

btw: 157

7:57 as rx'd. last time was 7:57 too, but with 35# dumbbell swings.

12:06

sub'd CFT

m/28/205

9:17

Kevin 21/190/5'7"
First time w/ Helen. Defintely becoming a better runner. Rx'd w/ 55# DB. Also tried butterfly pullups for the first time and got 8 before losing my rhythm
1. 2:41
2. 3:15
3. 3:41

Total: 9:37
---------------
Alyssa 20/F/ 5'6
Subbed 8kg kettlebell and jumping pullups.

11:10

13:08

As rx'd, runs on a treadmill, clock started with treadmill completely stopped.

10:00 (PR)

Treadmill pace built up to 5:30 and took about 90 seconds to complete; kb swings were all done unbroken.

Go Pony, it's your birfday, Go Pony

ooops sorry. Celebrating my toe dipping :)

Bloodwork at levels blessed by doc to exercise

Back Squat- did this just cause some goomba took my pull up bar and I wanted to kill time
45x5/95x5/135x3/155x3 took it light, very deep, great form

Helen- Scaled to Puppies
400m/8kg KB/ band assist at moderate intensity
11:35

jill- awesome on the pull-ups :)

oh, and 9hrs sleep last night. Go me

I'm actively looking for a new job now. Part of taking better care of myself is having a job that I don't dread. I love my patients in cardiac rehab but my boss is just too much. So bump that! I'm done with it. I'm ready.

As RX
Run outside pullups inside
9.34

11:24 as rx'd.

7:30 as rxd.

As rx'd with 55lb dumbbell
9:53
PM, garage/street (75F)

Helen did me for 13:05 and really good too! The runnin part really sux although I knnow it's good for this 49 y.o. 6'2" 225 bod. Until we meet again...Helen.

30 lb dumbbell, run and PU as rx'd.

11:15

m/156/5-8/36

28/M/141

Subbed 45 lb plate swing for KB

First Helen in my new house, so my old benchmarks are invalid. The running distance may be a bit different.

11:24

Previous PR is 10:04, but since I'm not doing this on a perfectly measured course, I really don't know how today's time compares to that.

10:05 as rx'd

m/29/6'2''/205

Theresa: rowing 500 m, 1 pood 15:33 (previous 17:45)

Mark: sub'd the OPT workout for 9/30/09 (see OPT site)

Did scaled version of Clean/GHD WOD, details there.

Well, that went terribly. My abs still hurt like hell, impeding my ability to do Pull-ups. My stopwatch also didn't start.
So, I'm guessing 14 minutes, maybe 15. Compare to 11:34 on previous attempt (April26).

35 lb. kettle bell

13:59

m/23/5'8/177

Helen as rx'ed
11:06

definitely a good one, really enjoyed this WOD.

14:09 with 60lb dumbbell, there wasn't any 55 pounders.

37/m/185/6'

CFWU x 3
11:56

27/f/145/5'01"

CFWU 3x
12:44 (with jumping pullups)

As rx'd (55 lb db)

10:16

pr remains 9:41.

^^^
M used 50 pound DB
F used 30 pound DB

as rx'd

12:35

m/40/170/5'10"

1 pood kb, otherwise as rx'd

11:23

basically in the red zone from minute 2 until finish!!!

As Rx'd:

12:30

Awesome WOD, love it. Need to take less breathers on swings--maybe mini-sets of 7 next time? The last round was killer: almost met Pukie on the swings.

31/m/196

9:09 as rx'd. pr.

8:01 as rx (55# db)

I have been doing CrossFit for about 10 days now. I am not new to weightlifting, but I am new to this program. It seems to be a great workout so far.

Some days, like yesterday (Snatch), I really felt like it wasn't a complete workout. Yes, it was difficult, but the duration just left me a little curious. Can I expect to see results by JUST doing this program? Is there something else I should be doing on top of this? What about my diet? I am conscious of what I eat, but do I need to cut back A LOT in order for this program to truly work? Thank you for all of your help!

13:00. Second WOD after a 4 1/2 month hiatus (moved cross country/first boy/new job/new house in a 3 week period; time's been short!)Feels good and sore to be back drinking the Kool-Aid.

9:41 First time doing Helen

Cfwu x 3 (-pullups)

Helen as rx'd
11.58
Pr down from 12.15

"Helen" as Rx 7:20 pr by 4 sec

This one was for you s'morelle i love you daughter.

PROPS TO THE FRAT

m/44/185/6'3

As Rx'd 9:41. PR

Finally under 10 min.

31yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round.
Handstand push ups against wall to 6” stack x1,3,3,3
Kettlebell swing 16kg x 5-5 24kg x 5
Jog 400M

As rx’d: 11:20 PR
Foam roll after
Compared to 090415: 11:42

"Boxing Helen"
20 minutes
Three rounds for time:
3 minutes heavy bag
1 1/2 pood Kettlebell X 21 swings
12 Pull-ups
m/almost 52/215

"Helen" (with serious substitutions)
As both our gravitron and treadmills were being worked on today (hooray, they all work now!), subbed 50 rows for the 400 m run, and jump pull-ups for the real ones (yay, finally a *real* use for the Smith machine!) Also, scaled the kettlebell swings to 25 lbs as we A)have nothing heavier, and B)I couldn't easily find techniques for doing the swings with dumbells...

7 minutes warmup on the elliptical
Active warm-up, @ 10 mins.
3 rds, 12 minutes...
Cool down, while learning how to adjust the belts on treadmills, and how to fix stuck parts of Smith machines...

11:58

Had to use 55lb dumbbell.

I have to remeasure my 400m route. It might be 50 or so meters short.

rx'd
11:46
m/46/5'9"/195

First time with Helen
55# dumbell swing
as rx'd
7:55

10:56 accidentally shorted the run 40 meters each time.....

Modified "Helen"
3 rds 400 m run, 50 lb dumbbell swing, 12 dead-hang pull-ups

15:03
Had to have burnt at least two minutes commuting from station to station because of the layout of the gym. Very frustrating because I believe I can do this workout in a much more timely manner. Gonna check out the Crossfit affiliate in Milwaukee this coming Saturday. I cannot wait to see the facility.

As rx'd 14:56

M/30/203/72"

First time with helen - intense

first time doing 'helen'
as RX'd 12:40

10.33

subbed kettlebell for 45# plate

20/m/5'11"/163

First Helen

9:33 as RX'd

39/m/5'9"/165

CFSBII, wk 6, squat cleans, 5x3; 100, 110, 120, 130PR, 120.

Great to see you back on the boards, and kicking caboose again Calgary Colin! Great work.

M/19/170/5'11"

sub 500 row for run
12:29...too much running across gym

9.07 as rx'd PR by 12 sec

100 sits/lift in 2.58

yep running across gym as well, but needed it.

18:19

great work out and pushed heart rate to 180.

used 55lb dumbbell for swings

9:58

As rx'd.

9:10 with the Marines at NJS. (pr for me). Capt Mancatel did this in about 8:12 and Capt. Nahama was about 8:19 or so. Color me impressed.
Lt Peters was 5 secs behind me at 9:15 and Lt Chapman about 9:22.

Great job, gents. My honor. Best of luck.

S/F

Maj Saran

9:18

Compare to:
090301 - 10:39
081117 - 11:12
080821 - 11:27
080327 - 9:35 (35lb. KB)
071231 - 11:40 (55# DB)
071121 - 10:08 (55# DB)
071015 - 10:45 (55# DB)
070906 - 10:50 (55# DB)

While I was spent immediately following "Helen," I felt I could have done much more after 5 min of rest (and having to tote the 53 lbs kettlebell approx 300 m back to the gym). Can anyone please recommend a follow-on workout to do for short, intense workouts like "Helen?" I've only been doing the CF workouts for 3 weeks now and I love them, but I am a cyclist and am trying to maintain my endurance. Any guidance/suggestions are greatly appreciated. Please reply to my email address: gbcavazos@yahoo.com. Thank you.

as rx'd
9:27 (PR)

As rx'd: 16:45.

First time with Helen. She's 'breathtaking'.
Goal: Do all sets unbroken.

M/43/150

8:46

37/m/5'10"/225
55#db
9:52

Deceptively brutal. Loved it.

Pilates routine to warm up.

Helen (buttercup) -- 6:14

Buttercup Helen is 3 rounds for time of
200m run
12 rock swings
6 beginner ring pullups

16:20

used 1-pood KB, 15 reps per round

this was my first CF WOD last November, definitely improving!

7:09 Rx'd
On Video
400m
1.5 pood
butterfly kips

m20/5'11.5"/195

great intensity

10:30 as rx'd

loving the fitness

as rx'd 12:33

runs ~320 meters but steep, pullups on stairs = less than full ROM

8:31

Had to choose between pull-ups and running...chose running I've been doing CF Football since May. Getting back into CF mainsite. Anyway...subbed 15 push-ups for pull-ups, 17 70# KB swings...9:45.

Male, 37 y/o, 149#, 68"

cfwu
wod
time 16:33

M/20/5'8"/152lb

First time doing this workout. Subbed rowing for running.
13:45. Wanna get sub 12 next time.

What a great workout. However I made a mistake. I had thought that the run was only supposed to be 200 meters.

So my workout was:
200 meters
30# dumbbell swings
12 Jump pullups (I got in 4 semi-kipping)

I really need to work on the kipping pullup timing.

9:15 as rx'd...PR by 1:12!

m/48/177

Did some light stretching then turned to the wod:

"Helen"
Three rounds for time:
Run, 440 yards, Road Course, 1:22/1:52/2:12
Kettlebell Swings, American Style, 1.5 pood, 21 swings, 0:49/0:54/1:15
Pull Ups, Kipping, 12 reps, 0:38/0:59/0:47
Total 10:52

This is the first time I have done this wod without using a treadmill. My PR on a treadmill was 8:51 on 090301. On 090415 my time using a treadmill was 9:23. The majority of my lost time was on my runs (1:25/1:38/1:40 vs 1:22/1:52/2:12). Clearly, running on the road is much harder than running on the treadmill. I am trying to avoid getting on a treadmill again any time soon.

Mama and the kids did the following versions of the wod today before school:

Mama (f/50/135)
Three rounds for time:
Run, 440 yards, Treadmill
Kettlebell Swings, American Style, 20 lbs, 21 swings
Pull Ups, Assisted, Green 2" Band, 12 reps
Total 15:58

Luke (m/13/125)
Three rounds for time:
Run, 440 yards, Road Course
Kettlebell Swings, American Style, 35 lbs, 21 swings
Pull Ups, Kipping, 12 reps
Total 11:07

Brittany (f/11/65)
Two rounds for time:
Run, 440 yards, Road Course
Kettlebell Swings, American Style, 15 lbs, 21 swings
Pull Ups, Assisted, Blue 1.5" Band, 12 reps
Total 15:11

Way to go guys - keep up the good work!

As rx'd 12:28 new pr

last time 12:58

goal is to get under 10 min someday. gotta work on the running.

9:19 at the track

12.33

400 m run \
55 lb du swings > 3rounds
20 lb weighted pu's /

8:55

got the POSE working a little, although it was failing me on the last 400, but its definitely getting better... VIBRAM KSO's come tomorow!!!

just checked the previous time we did this.. PR by 5 sec!! with weighted pullups

M/48/6'3/195

13.29 as rx'd

9:01 Rx

9:38 PR

Last time 12:13

frat paleo challenge
wod 2

1 mile run
80 burpees (subbed for row)
1/2 mile run
40 burpees
1/4 mile run
20 burpees

46:35

How much time can 1 month of Paleo cut off of that! I was trying hard, but 140 burpees messes with your head really bad. I was losing the ability to do simple math near the end :/

Plus it is 38F (3C) outside in Green Bay. That was a shock to the lungs.

M/5' 10"/160lbs

14:38

M/21/6'/193

Replaced swings with 45lbs dumbbell

11:43

m/36/6'00"/187

11:39 (55 lbs dumbell)

SUB 110# pd

20:00
previous 20:15

m/25/227
10:45

damn. i didn't track time or have a partner. um. i think it was all in 13min. 31/m/185
400 m /3
55 lbs kb/3
12 pu /3
all i can say is damn! and 2marrows wad? DAAAMMMNN!

M/24/153 GregAwu

As rx'd - 11:31

21:00

475 m run (weird lap length of indoor track)
45# db swings
26# assist on the pull ups
I easily could cut 5 min off that but I had to jog up 4 flights of stairs and through the weight room after each run

12:10

m subbed 25# db swings and assisted pull ups 15:27

as rx´d
8:32

but the track was 420m long :P

Greetings!

8:37
NOT as rx'd though

I had a 44lb kettle bell.

Then again, that may have compensated for the time lost waiting for the treadmill to speed up.

21/m/155/5'8

Felt pretty good, except on the run. Swings and pull-ups were unbroken for me. Pull-ups were especially good, and I made up good time on Jackson each set. In the end, though, he's a faster runner, and beat me. By 1 second.

But then I remember that he subbed 35# DB swing instead of 55#. Do I win by default?

Me-14:40
Jackson-14:39

Sorry for the several posts but I' ve had a problem with my internet connexion!!!

090301 - 11:43
090415 - 11:05 (w/ chinup instead of pullup)
Today - 11:18 ditto

M/23/170/6'1

RX'd (with 55lbs dumbbell): 15:50

I attribute the slow time to the 7mi "fun run" with the Ops O this morning and having to use a treadmill. By the time I get it up to speed (5:30mi pace) I am already a 1/10 of a mi in. And the pullup bar and dumbells being in a completely different part of the gym.

Guess I should stop making excuses and just harden the ^(*& up.

F/30/5'5"/144

as rxd 12:12

completed as rx'd: untimed

1450, I need improvement but did good on technique

Sorry for the several posts but I' ve had a problem with my internet connexion!!!

just started on this great website!

first time with helen

m/23/5'7"/205

10 min pace
25 grip weight swings
assisted pull up

30 min flat..
pull ups killed me..

reading everyone's time is amazing and motivates me to push myself harder for tomorrow

7:53 with 44 lb weight plate for the swings

11min , sub 22kg dumbbell

16:20

35lb dumbell
pullups on assist machine at 16. Gotta learn how to kip!

8:37, never felt worse after a work out, it was a good one.

First time: 16:56 on 21/05/09

This time: 13:00 on 01/10/09

Both times were using a 20kg DB and I'm really happy with the improvement. Also, both times were on a treadmill, and this time around I was resting 30s between rounds so that I didn't burn out. So I know next time I can definitely up the weight and possibly cut out the rest times.

Due to a late night mission, had to wait until this morning to do the WOD.
22/M/170
6:13:71
Slow morning but still a good time.

Love this one !

RX´d 9:46

14:55 as rx'd

28/m/78kg

10:18 (PB: 8:49)

Was really hoping for a sub 8:00 and don't understand how it was so much over. Suspect there is a fair bit too much time required for the treadmill to warm up on the runs but was definitely significantly faster on the first 2 rouns. Swings and pull ups were on track except on third round, but overall didn't think it was that much slower.

Maybe need to pace the first 2 rounds more and figure a way to keep the treadmill warmed up.

m.37.195.6'

28 min.

Walked part of the runs because of sciatica.
Rounds: 7:29, 9:47, 10:36.

12:45 as rxd
m 45 86kg

m/23/6'/165lbs

highest dumbbell i had was 36lbs.

everything else as rx'd...

15:40

"Fat Helen" (2pood, C2B)

12:30

As Rx'd (Garden Gate, Washing line dodge!)

Me 11:42

James 16:27 (First ever KB swing WOD, negatives on pullups)

Tim 12:39

First time doing Helen.

As Rx'd 9:52

WOD Helen
as rx'd 7.30 p.b

before d/l 3-3-3,sn d/l and sn halt d/l's,but still no sn.gym's a joke !

M/25/5'9"/185

Did 7x1 Snatches today, did "Helen" yesterday

WU-95x10, 115x5

135
155f
135
145f
145f
135
135

Snatches is a hard Oly lift to master. The wt. wasnt too heavy but my form was ugly, I was trying to muscle it up instead of forces myself under the bar. Kinda wish we did these more often.

DO WORK!!!

m/27/200

As rx with 55 lb db's

13:04

m/29/180

Subbed 25lb dumbell shoulder press because no pullup bar at hotel, and used 50lb dumbell because that's the highest they had.

12:16

10:27 as rx'd w/ treadmill and 55# DB(3:07, 3:33, 3:46)

PR by 1:03. Good times. Broke up each swing set into 2 sets. Run was at 11, then 10.5, then 9->10->10.5. Last PU set was broken into 2 sets. Felt really good. Could have pushed a little harder on the swings and prob more on the run, but a minute is a lot and look to keep improving. BTP.

M/27/200

9:50

(only did x10 reps per set on KB on accident)

WU: 800m run, 3 rounds of 5 pull ups, 10 push ups, 15 squats, 5 KBS

WOD: as rx'd - 7.31 (PR)

m/40/5'11"/205

< 11 mins

29/6'2"/184
rxd
8:44

12:55

~9:05, as RXed. Runs on treadmill.

Timer didn't start immediately, started it after 200m into first run, clock time was 8:20.

CFWU x 3

Non-Std; assisted pullups #70, #35 KB

400m/21 unbroken/12 unbroken x 3

16:07
PAC track, KB hauled upstairs, Pullups downstairs

Cmpltd as req

14:36

44/169

First WOD at 44

Used 55 lb. dumbbells - 13:48

About 45 seconds slower than last time

500m row
21 dumbell swings (22.5kg)
12 pull ups

3 Rounds 20:58

Threw up in my mouth

16:20
35 lb KB

First WOD ever
Subbed 45lb db for kb
16:31
I'm definitely not in the shape I thought I was, but it was awesome, can't wait to get a few months under my belt.

18.16

M/23/165#/5'10"
As rx'd
*9:11*

Chris Spealler:
*7:11*
Damn he's good!

M/34/6'/175

As RX'd

Time: 12:45

m/63/196 "Helen"
Three rounds for time:
Run 400 meters
35 lb dumbell swings X 21
12 Pull-ups

16:23

M/29/6'4"/205

No pullup bar so subbed pike pushups, otherwise Rx'd

11:13

Treadmill at 1% incline

m/41/170
twaz a bitch. but got'er done in 10:36rx

m/42/5'10"/178
"Helen"
12:03

I think this is my personal record, this stuff really works!

Pete T - I CF at the Weinberg YMCA on 33rd St. (past location of Memorial Stadium). How do you like working out at the MAC in Canton? Do they have bumper plate for olympic lifts?
I have taken about a month off and am preparing to crank it up again this coming Monday. I also do CFE workouts. Let's keep in touch here or e-mail me at kford@gfnet.com.
Get certed and open up a local CF gym and I just may join you!
Peace Brother,
Nubiaska

more GVT...

Squat @ 50% 1RM (155) 10x10
Shoulder Press @ 20 RM (65) 10x10

perform each exercise each set starts on the 3 minute mark.

This was tough and I needed to drop the squat weight to 135 for the last 2 sets.

As rx'd

10:48

17:47
m/34/5'9/215

Run was a bit over 400, and I had to save a kitten from a tree.

Since my photo was selected I couldn't say no to Helen! As rx'd within 12.5 minutes (was busy catching my breath instead of looking at the clock!). The tortoise in the photo is a 60+ lb 12 year old sulcata or African spur thigh. The human: 37 yo, 6'3" 175#

Helen, I'm sure we'll meet again!

as Rx'd with the DB
15:16
I feel like i could have gone faster on the runs, but I was stuck on a treadmill in the gym, and I never run very fast on those things.

Next time. . .

13 min as rx'd

400 meter times:
1:23
1:23
1:26

Time would be faster if treadmill and dumbbells weren't in different rooms.

As rx'd 17:48

m/30/6'/170

10:37 sub 55lb db

this was one of my first crossfit wods and my first post. last time i got 16:27 and used a 40lb db. so.. in just over 5 months i cut five and a half minutes off my time and increased my weight by 15lbs. also gained 10lbs of body mass which for me is very difficult. being in the best shape of my life made turning 30 a much easier pill to swallow. said it before and will say it again, this stuff works.

test

m/30/6'/170

10:37 sub 55lb db

m/30/6'/170

oops

10:53 sub 55lb db

last time 16:27 w/ 40lb db

m/36/213/5'11

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

7 rds. 5 thrusters
20:05

Been doing crossfit for a several months now, slowly getting into shape and getting conditioned. On most of the WOD's I scale back the weight a bit or use bands for assistance for pull ups.

I decided, not this time! I said, "Bring all you got Helen"!

Run 400 meters
1 1/2 pood Kettlebell X 21 swings
12 Pull-ups
x 3 rounds

Got through 3 rounds in about 17 min, but couldn't finish the last pull ups. Didn't have anything left...honestly my grip strength was destroyed from using the 1 1/2 poo kettle bell which I wasn't used to - I couldn't hold on to the bar!

Next time I'll give it a better go and finish the whole thing!

Still ravaged from Angie last week so I scaled it down

1/4 mi run
21 kb swing, 1 pood

4 rounds for time

10:46

This was following 35-40 minutes of muay thai pad work

As Rx
Used 60 Lbs Dumbell

Ron - 11:40
Steve - 12:07
John - 14:07

30/m/67kg
As Rx'd 9.12

30/m/67kg
As Rx'd 9.12

49/m/190

As Rx'd. 13:38.

10:50 as rx'd. Hooked some new blood with this one!

48 - 6' - 210#

As RX'd:

9:15

Done at FS36

13:56. Sucked! 13:08 is PR.

I think I'm just not willing to suffer enough to beat my PR on this. :) I'll do this again in a week and push through it.

13:36 - very disappointing with this one....back locked up on second round of swings, had to rest ~3mins slower than PR

9:41 as rx'd

* 2 minutes slower than my PR
* first time doing KBS since May... letting lower back heal
* games regulation KBS (vertical over head)
* all exercises unbroken, but had to rest between exercises where as it didn't used to be necessary.
* back felt good, no pain, good form

10:05 (PR 9:33 March 2008)

First time since then.

My 400 is out and back, which sucks because it's a crappy excuse to stop right in the middle of the 400 to catch a breath then sprint back up to speed....need to map a proper loop.

9:32

all unbroken except for the turn-around at 200m

first time doing Helen....Very proud of my time

Couldn't see ever getting under 9 min, but maybe I underestimate the power of Crossfit

Rx - Did this one at home and I think my runs were longer than 400m.

18:45

m/34/143/5'5"

Please don't laugh...18:45 The last pull-up very hard!

MOD (47.5# and JUPU)
1:56/0:58/0:40 (3:34)
1:55/1:19/0:55 (4:10) Had to break KB/PU
1:58/1:58/0:59 (4:56) KB wrecked, dark on PU
Total: 12:40 (67/78) PR

Male / 32 / 5'11" / 175

13:25 as Rx'd

Subbed 45# db for kb
.25 mi runs on treadmill.

11:47

50# DB

Last Time: 11:20
This Time: 9:08(pr)

done at motel in Palm Springs

58/M/200 - subbed eliptical,50lbs dumbell - 15:34

F/43/68"/240/BF54%

4 mi walk uphill to park...

BrandX scaled to Buttercup with reduced load PU

21 min

4 mi walk downhill to die!

Carl J. Franklin...love the turtle!

sub'd 3rds
400 M CR2
21 DB swings @ 15#
12 lat pulldowns @ 55#

19:38

12:34

m/35/71"/190

as rx'd

9:28

m/30/5'9/170

16:29

Sub 35# DB

as rx'd
9:49 PR

11:57

used 45lb bumper plate

M/32/6'3"/205

As Rx'd: 9:07 (PR)

Previous:
11:07
12:14
13:45

M/59/6-2/209

16:30
rowing machine, 57 lb dumbbells, and pullups 16 lb assist first round, 28 lb assist next two.

10:34hrs, at work, 45lb kb

m/42/162/6'

8:37--last time: 8:50

29-m-180

11:36 as rx'd

as rx'd
from 13:17 to 12:23 today!

as rx'd 12:30

16 days of no Crossfit due to Field Exercises, what a great way to wake up the muscles, prolly gonna be very sore tomorrow.

Feeling good..missed Helen due to work so...today it was.

13:08 45# KB

Aloha,

Jordan

10:21

Note to self: The only way you're going to beat your Personal Best of 10:01 is if you don't break up your pull-ups and dumbbell swings.

As rx'd 10:45 PR over 13:16

first as rx'd workout - yoohoo!
9:59

37/m/5'10"/165#

m/175/6/23

11:19...first time on Helen.

m/200/6.1/30

first time

13:04

m/165/35/68"

8:53

Previous 9:02 and 9:07

55 Db instead of kb

Scaled to 45# DB for swings
run on treadmill.
10:42

F/27/114

35#
red band

19:15

as RX'D

M/20/6''2/170

9:30

OUCH!!!! it hurt

25/m/165

As RX'd: 10:26.

Not too shabby coming off of being sick. Plus the dog did the running with me...he beat me.

1/4 mile treadmill run 1% incline
21 dumbbell swings 45#
12 pull-ups (mostly jumping with negatives)

3 rounds - 18:04

As Rx'd (1 pood)
11:36
Including running up stairs to indoor track. No Helen PR today.

Bench Press:
115#(BW) x 5 for 3 sets PR
135# 1RM PR

M/23/165

as rx'd

12:29

rx'd
9:45

30/m/71"/185#/Camp Taji, Iraq

CFWU x3
11:24 Ran on treadmill... I hate waiting for them to spin up to speed. I'm mapping a course out soon.

9:51 as rx'd (9:04 previous on treadmill & w/55#db)
(2:49,3:23,3:38)

first time at CF Augusta, running outside and using actual KB's.

ran 2x around building, some obstacles and a little longer than 400m. ran slow, not too winded.
all KBS and PU's unbroken.

later,
b
m/32/5'8-1/2"/168

23/m/172lbs/70"

as rxd

9:37

Felt good, pull ups cost me a bit, run could have maybe been a little faster, all and all happy with my effort.

9:23 as RX'd

9 44 PR

As rxd (DB vice KB): 10:02.

10:02 as rxd w/DB.

9:44 as rx'd 9 seconds slower than my pr

24/m/160/5'9"
as rx'd:
13:04
runs on treadmill

13:38 first time

ran outside in the dark so runs a little slower than previous, stepped up to 55lb kb (thanks to inspiring photo of 30y+ female s/p 3 kids doing a 2pood kb)

9:47

15:38

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

9:04

As Rx'd w/ 55 lb db. 14:42

M/25/154#/5'7"

Playing Catch up

Subbed 500m row otherwise as Rx's

All unbroken

Time: 12:02 (PR by 0:17)

M/45/190/6'2"

11:55 New PR- previous PR 13:40 and 14:06 last time

As rx'd - Male - 37 - 160 - 5'6"

16 minutes.

Ian/m/37/185lb/6'
as rx'd 9:13 new PR

Maren/F/35/145lb/5'4"
red band pull-ups, everything else as rx'd 11:53

45 lb DB swing

13:05

With 20lb vest and 2 pood.
12:31
Swings and pullups must be unbroken next time, just push through it! Happy with the time though.

12:57

41/m/6'/192

Subbed Ring Pullups, scaled up to 65 lb db swings

Time: 14:11

Talk about Constantly Varied, i done this in cams and boots during the middle of the day!

9:30

Sub'd row for run
11:27

13'38"

Rx'd

8:25

subbed:

400m run
10 1 1/2 pood kb,,, first time ever swinging a kb
12 jumping pullups

8:34

figured out the swings in the last round, mad I didn't get it earlier. next time i'm gonna kick her a^^, that helen.

11:14 as rx'd...run was from the weight room into the gym and ran laps for 1:35-1:45...about the same time it takes me to run a lap on the track outside.

Took a week off, so this was my welcome back present.

7:16 PR by a bunch. Maybe I should take more time off. Previous 2 times were 8:11.

11:30
apparently I didnt PR. im not sure why, i think its because this time I used a 55lb dumbbell the other times it was mine at home 35lbs. 9.0mph on treadmill, did it at station 4.
tito
kirk rangel

As rx'd 15:36

KB and PU's unbroken. Runs on a treadmill set at 10.0. This was one of my first WOD's when I started almost a year ago. I didn't time it as I was more concerned with getting the movements down and getting through. I recall it took a long time and feeling as if I was going to collapse and that was with much slower runs, lighter KB's and pull ups on the gravitron machine. Despite the feeling back then, I knew I had to come back for more punishment. Glad I did.

is it just me or is there a huge spider in the glass cage on the ground next to him?!?

14:00
Kettlebell Weight: 30lbs
Dips instead of Pull-ups - trying to get stronger at Dips, as I feel pretty good with Pull-ups after many a torn callous.

sub 22kg db swings = 11min

21 minutes, using 35# KB

M/33yo/94kg/192cm
As RX'd. Square pullup bar, no thumb grip.
9:50. PR.

3 mile run
23:00
then
3 rounds of 21 kettles and 12 Pulls
6:02

9:05 pretty happy with it.

As Rx'd

13:50

13.55. Pukie.

m/28/173

Heaviest KB is 50lb. Last pullup set was 8+4. Slowest run was 1:43, fastest was 1:39

10:00

f/26/127

20lb KB, Smith Machine pullups.

16:00

33/m/210/6'5"

15:12 over 3 mins off PR

m/233
scaled
treadmill .26mi
35# kb
jumping pullups

14:39

thinking i should have been a little faster

age 19 bw 170
6:48 as rx'd
went from weightroom to track and back for 400's
pr by 1:01

the zone diet is legit!!

14:50

not sure how you guys do it so fast. I was winded and ready to puke after the 1st 2 rounds.

I SUCK..

I am getting bored and getting worse and worse times.

HELP

RX'd: 10:52

M/39/196

As Rx'd: 8:54...PR

8:48

probably should have paced 1st lap better :-P

As rx'd - 8:16 (PR!)

14:47

Ran extra hundred meters per 400 (track is 6.5 laps per mile) and had to run up and down stairs and across gym to get from track to weight room. Some day I want to have all my equipment in one place and see what my true times are....

I guarantee they're not good enough.

void main()
{
while( 1 )
tryHarder();
}

1:45 stat cycle for 400m run
21 kettlebell swings @25#
12 pullups

11:56

worked on turkish getups afterwards w/10#dumbell, 6kg kettlebell, and inverted 6kg kettlebell

previous PR 16:50
this time 15:36 (new PR!)

15:45

9:47

did yesterdays workout as well today, trying to catch up

Puppies:
3 rounds for time of
run 400 m
15 kettlebell/dumbbell swings, 25#
12 pull ups

10:03

Buttercups:
3 rounds for time of
run 200 m
12 kettlebell/dumbbell swings, 25#
9 90# Rows

10:28

Jeff @ home 55# KB
8:22

11:52

8:32 Rx'd

m/31/210
13:15 As Rx'd

7:57 pr by around 10 seconds

Used 50lb dumbell/ runs faq course little short.
Went slower first round which helped.

As rx'd using 50lb KB

10:38

scaled to 35lb db swings
15:21
had to break up all pull up sets.

Very nearly puked. Had to slow down to make it through.

16:01

Missed

23.m.135.65"

as rx'd
13:56(PR)

Last Time:
14:48

Last PR:
14:13

Gunnar/m/38/185/73"
8:28 (pr 8:22)

Ryan/m/30/185/75"
10:03 pr (previous 10:46)

CFWU- minus pu's

Jumping pu's 3 2x4's
15 lb bag of rock's for swings

16:17

As Rx'd. 8:31

11:33, puppies scaling (run 400m, 15 swings 25lb, 9 pull ups)

3 rounds:

400m run
25 lb dumbbell swing 21 reps
12 pullups

Done 10/3.

As Rx'd

13:39 (PR is 12:01)

My PR is 00:15:11.7

My PR is 00:15:11.7

My PR is 00:15:11.7

feet elevated in front of me pullups for assistance, all else as rx'd.
15:00

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell Swings X 21 swings SUB 55 pound dumbbell
12 Pull-ups

11:52
---------------------------------------------------------------------------------
Compare to 090415

At hotel

Three rounds for time:
Run 400 meters SUB Elliptical
1 1/2 pood Kettlebell Swings X 21 swings SUB 50 pound dumbbell swings
12 Pull-ups SUB pulldowns

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

Run 400 meters
1 1/2 pood Kettlebell Swings X 21 swings SUB 50 pound dumbbell swings
12 Pull-ups

11:06

As prescribed 200m out and back

Time: 10:16

First Crossfit Workout Of The Day ever (even if it is 3 days late!)

Would like to try this one again, I know I can get much better. Only did 2 rounds because my time was pretty slow and the last round would have killed me. ~13.00

m/38/195/6

3 rounds:
400m run
21 kettlebell swings (16kg)
12 pullups

11:54

7:27 Rxd Torii Beach Okinawa

15:50.1

used 60lb dbell for swings
other than that rx'd
8:28

watched a Xfit kids video that was inspiring, believe it or not!!!!

19:00

not on my game this day.

12:39

KAF - 400m will require a route

11:14

Subbed 55lb dumbbell

10:21 as RX'D

9:11 as rx'd.

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)- subbed 35# d-bell
12 Pull-ups assisted 95# gravitron

25 Minutes

M/25/5'9"/195

as rx'd

~ 31 min

As Rx'd

13:03

didn't time this one, but trust me it was a crappy time. later.

First Helen with a real kettlebell! Beat my PR by 6 seconds, not bad after 1 1/2 weeks off.

13:02

[13:02]

M/53/142/5'8"

As Rxd 11:00

previous time 13:01.......this stuff works !!

As rx'ed, except for the pull-ups were on a football goal post. I'm 6'5'', and I still had to do a pretty hefty jump just to get to little more than a dead hang. I suck at pull-ups anyway. Plus, b/c of the actual surface I was grabbing on, they affected my forearms like towel pull-ups, so I did them in sets of 3 the first round, sets of 2 the second, and individual jumping pull-ups the first round. I'd like to do it again in about a week or so with a regular pull-up bar.

14:39

29/m/205/6'0"

8:22 (PR)

Get some. Puke. Get some more.

As Rx'ed.
First time with this WOD.

10:38

First round done unbroken.

Lost balance once on second round with the KB swings and unbroken PU.

Unbroken KB swings on third round and broke up the PU to 4-4-4.

FOREARMS were sore!!!

m/40/67"/185#

rx'd 12:54

1/4 mile run (indoor track)
55 lb. dumbbell swings, 21 reps
12 strict pullups

22:33

I busted this one out in 9:24 Rx last week. I couldn't even lift up my water to drink it because my biceps were so tight; I pretty much that I was gonna die.

9:24 Rx

I busted this one out in 9:24 Rx last week. I couldn't even lift up my water to drink it because my biceps were so tight; I pretty much that I was gonna die.

9:24 Rx

14:30

Runs a bit over 1/4 mile
Used 60# sandbag in stead of KB

15 flat

In the backyard gym, held two 25# plates together for the kb swings, otherwise as rx'ed:

10:14

Missed my target by three seconds.

CFWUx3 (no PUs)
10:48

m/31/6/200

13:55 as rx'd (with 55 lb db)

PR by about 10 sec

as rx'd

9:58 (pr)

all sets unbroken....finally!

As rx'd

Time: 12:47

14:51. sub 500m rows

as rx'd
9:52
first time workout

as rx'd
9:52
first time workout!

Three rounds for time:
Run 400 meters (subbed 500 M row)
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) (1/2 60#, 1/2 50#; 1st and 2nd rounds unbroken, 3d round split the weights)
12 Pull-ups (broken 7-5, I was just out of breath!)

Time: 15:30. Way off my certain best 13:49, almost 2 minutes slower than suspect time (11:56; may have made watch mistake). Ugh!!!

M/33/6'/196

as rx'd (55# db): 10:02

gasping for 5 minutes then followed w/ a 2 mile run

as rx'd
15:33.

I was haveing to use a bar at a park that was about 4x too thick. so could only take the pu's 2-3 at a time.

i know for sure i could have killed that time on a normal pu bar.

m/178cm/88kg/33y
As rx'd
10:30
all unbroken

13:20

subbed 500m row, 55lb db, L-pullups

20091006 0300hrs
WOD090930: "Helen": Three rounds for time of 400m run, 21 CFKB Swing (24kg) and 12 PUs
as rx'd in 10:14(PR) = 3:16 + 3:35 + 3:22

15.00 mins.. 71kg/5'11/23

After a weekend of heavy partying :D.

Warm up:
Row 500x2
100 Push ups

Strength:
WOD yesterday

WOD:
400 m run indoors
21 1.5 Pood KB swings
21 Inverted Rows
x2
time- 6:41
I scaled the size of the WOD due to the Strength work prior. I found out that I didn't need to scale with this one. My goal is to make my MetCon's between 10 and 20 min and make sure that I run and due push ups every work out. A third set would have been perfect for my time goal. The runs felt good but I would have rather done them outside. The 200m track at the gym has 90 degree corners and it is too easy to cut them. The swings felt good. I am woking on the hip extension that Jason showed me. I need to watch some more KB video's to make sure that I am getting the most out of them. I changed the pull ups to inverted rows due to a nagging rib injury but I upped the number to 21 to try and make up for the difference. It was not the same though. I can't wait until I can do pull ups again.

Cool Down:
Hot/Cold showers.

15:15 as rx'd

subbed 30 2' box jumps for 400 meter run

14:26

13.13-46

ran the full first on a treadmill - GOOO GLOBO!!

approx 5 minute run

As RX'd

m/26/5'8"/140#

11:35

running done on a treadmill at 2% incline

m/31/5'7"/175

Subbed dips for pu. No pu bar at condo gym. 45lb. dumbell was the highest weight they had.

14:10

10:24

12 minutes

d'oh!

once upon a time I could do Helen in under 10. Guess I've got something to shoot for now.

as rx'd
12:20

D
@ 29's
make up from missed during trip
500m row
21KB 1.5 pood
12 PU's

1 4:10
2 9:35
3 14:45

first time doing helen

as rx'd

no clue on my time since my partner forgot to start the watch but i'm guessing it was under 15 minutes for sure.

Indoor on threadmill

As Rx'd
(C2B)
8.45

jumping chins (last 12 on 20 kg)
16 kg dumbbell

26 min

9.37 (PR by 1.20!!!!)

nearly met MR.Pukie.........

CrossFit warmup

"Helen"

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

Post time to comments.

12:26

helen as rx'd

11'36"

17:58.90

20 minutes
1st time I was able to do 21 swings non-stop.
I am still struggling to run at even a 12 min mile pace even with 400 yds. I am just pure fast twich and way to heavy.

37 Burpees
WU
Helen as rx'd
11:13
M/48/193#/72"

9:01

m/21/157/69''

I did this one late cause Ive been sick the last week

Due to lower back issues from deadlift motion, I subbed 25 lunges with 55lb dumbbell pressed overhead for the kettlebell swings. I also did 15 pullups instead!

Didnt time it but did it afap!

Get some

9:26

m/24/158/67"

33/m/6'2"/205

Performed on 10/6.

As Rx'd in 8:31, 4 sec slower than PR.

All swings and pullups unbroken. Spent too much time tightening DB after each set of swings, and one too many breaths between swings and pullups.

Phil 4:13

16k DB swings all sets of 21 unbroken.

Last time 13:02mins. This time round 9:57mins. I realise that its not as req'd but this is my first sub 10 Helen!

12:00

17 min ish

Jad and Davey-Elyptical
Frank as Rx'd

Jad-13:04
Davey-15:41
Frank-16:17

First XFit workout after a hiatus w/55lb. DB & 2.5 incline on Precor.

16:49

17:17

This killed my legs with the run straight into the swings, ouuff. Mapmyrun worked great. Took two 1-minute breaks, had to sub, only kb i had was 15lbs (my dumbbells are too uncomfortable to swing), and I had mostly handicapped pullups.

Time: 16:16

M/22/140/5'6

This killed my legs with the run straight into the swings, ouuff. Mapmyrun worked great. Took two 1-minute breaks, had to sub, only kb i had was 15lbs (my dumbbells are too uncomfortable to swing), and I had mostly handicapped pullups.

Time: 16:16

M/22/140/5'6

9:15

7:42 (PR)

m/29/5'9"/155

60 lb kettlebell, strict pull ups

~23:00

Three rounds for time:
Row 500 meters
25 kgs dumbbell X 21 swings (swing)
12 Pull-ups

14:14

as rx'd:

9:34

M/20/5'10/140

scaled dumbbell swings to #40

12:13

as rx'd: 11:55

So pissed! I didn't look at my last time until after the workout today. My PR was previously 11:52. I took my foot off the gas for the last round of pullups just a little bit. If I hadn't slacked I would have done this in around 11:20. Lesson learned.

as rx'd:

14.05
(transition time between rds = 5 x 30 secs = 2.30 mins)

23/M/178/70"
Ran on a treadmill, other than that...as RX'D
7:54

34 year old male 204 lbs

14:46 (PR) on treadmill. Runs I tried to keep faster than 9.0. First run over 9.2-9.7 without stopping. Also moved kettlebell into main room with pullup bar after first round, probably saved some time. I love this workout, short, intense and sweet.

Last time was 15:51

34/F/130

14:51
25lb kettlebell
Pull up asst machine with 50lbs

22/M/141/67"
12:34

35/M/230/6'2"
50 lb KB
10:26

M/42/6'/154
10-13-09
13:13
shoulder problems - did progressive pullups

24/M/73"/180

40lb barbell and 9 PUs per round
23 mins

41m/207/75.5"

rx'd (alright, fine, my bowflex adjustable dumbells max out at 52.5#)

18:01

at least 3:30 to 4 min lost walking up/down stairs between pullups/dumbbell and street for running, but of course I got a little rest doing that

broken pullups (5-6 to start, then 2-3); normally I can do at least 12 on a first set when fresh

25.03 95/100

3 full sets (30-40lbs assist on pullup)
+ 400m run + 2 ratner length lunges

on treadmill. 35 lbs kb and 40 lb assist on pu
22:05
(ran way too fast, 11.5, on second set, had to stop for minute or two after)

m/35/5'9/167

CFWU-3. Reg. Superman. Burgener. 38 Burpees.
9:55-PR!
Used PR bar next to steps. Pretty good job pushing on runs.
4/15/09: 10:53
3/1: 10:20
11/17/08: 10:15
8/21/08: 10:44
7/29/08: 11:09

22:05

on treadmill. 35 lbs kb, 40 lbs assist on pu. (ran too hard in second set, 11.5 mph, had to take 1-2 min break)

M/30/170/5'10"

500m row instead of running.
Had to use a 24.5 kg dumbbell instead of a kettlebell.

Time 9.55

Used a 60lb KB...otherwise as RX'd

11:59

PR was 10:14 w/ a 45lb KB.

Just coming off of a week of the worst case of bubonic plague ever. Still a little congestion in the chest. Scaled the KB down to 35lb KB.
Forgot to start my watch until the last round. All rounds unbroken reps and the third was the slowest which was a 3:16 so I estimate a total of between 9min and 10 min. Thought I was going to die after, but helped with hackin up some of the crap in my lungs.

9:09

50# DB

As rx'd

12:30

Pull ups were pathetic, couldn't do More than 3 in a row.

29/m/185

as rx'd: 8:30

felt like I had a sub 8 in me today (10 hrs sleep the night before) but was constrained on the run by the treadmill...bad weather in D.C.

7:33 as rx'd

Meyer- 10:06 PR still holds of 9:59
Stocker- 17:00 35 lb kb
edler- 13:59

CFWUx3
-400m runs on tmill (0.25 miles; speed = 9.6; 6:15/mile)
-55-lb db swings
14:06 (13:16 PR last time)

M/31/5'9"/152

As rx'd.

11:00

9:40

12:15 at FCC - subtracted 1:45 for time it took to get from tredmill to pullup bar

WOD as rx'd (55 lb DB swing instead of kettlebell)

Rd 1 - treadmill @ 7.5 (2:10)
- db swing done @ 4:07
- pullups done @ 5:13
Rd 2 - treadmill @ 5.5 (2:48) - running time @ 9:07
- db swing - 15; 6 - done @ 11:39
- pullups done @ 12:40
Rd 3 - treadmill @ 3.5 (4:19) - running time @ 18:54
- db swing - 15; 6 - done @ 22:07
- pullups done @ 23:45.22

Final Time - 23:45.22
(hurt back so I had to take a few days off after this one)

12:10
runs on treadmill

8:46 tied pr as rx'd

12:00 55lb dumbell, 400 on treadmill @ 1%incline

Actually did this one on Halloween.

13:52

11.44 Rx'd

31/m/165/65"
as RX'd
11:34
minimal wait time between exercises
last round broken - 15:6 KB and 6:6 PU

9:02

As Rxd

11.12

45/m/165

9:19

PR, rest less between runs and swings

not sure of distance

TIME - 10:51

As rx'd on 12/6/09

13:22

took it a bit easy bc I wanted to save a bit for 800 m run-21 cleans w/135# that followed directly after this wo.

8:26

8:15 28JUL09
11:14 02JUN09

7:51 PR 04JAN10

Need to get away from tradmill work for these

M/39/182/5'10"

25.02.10

10 kg assisted chins
16 kg dumbell

16:18

Definitely excited bout this one! Gonna be rough though doin it at the fire station though. Treadmill is definitely a long way from the dumbbells & pullup bar.
3...2...1... GO!

10.57

pr by 5 sec

I ran approx 400m but probably a bit less.

6:50

10:57

WOD completed on 090930
Time: 11:54
M/22/167#/6'

I just realized that when I went to post this last time, I posted it on the comment section for 090415. Oops.

500m row and 50lb db. 14:03

M/25/5'9"/195

29:41