March 7, 2010

Sunday 100307

"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.

Compare to 090930.

LAFireCamp9WarFrankWOD_th.jpg

Enlarge image

LA County Fire Dept. Fire Camp 9.


"A CrossFit Keg Party" with Rob Orlando, by CrossFit Again Faster, a CrossFit Journal preview video [wmv] [mov]


"Highlights" from a Blauer Tactical seminar at CrossFit Brand X - video [wmv] [mov]


"It's Exercise in Disguise" - CrossFit Kids at the Arnold, by Josh Jarman, The Columbus Dispatch.

Posted by lauren at March 7, 2010 5:00 PM
Comments

Yes !! Finally some KB swings !!!

Comment #1 - Posted by: Ssscaler at March 6, 2010 5:01 PM

My most favorite wod. Can't wait !!

Comment #2 - Posted by: Dusty at March 6, 2010 5:06 PM

My favorite WOD.

Comment #3 - Posted by: steven@CrossFitAffliction at March 6, 2010 5:07 PM


How many KG's = 1 1/2 pood kettlebell?
Thank you..

Comment #4 - Posted by: Mike 31/M/205lbs at March 6, 2010 5:08 PM

NICE!!! Thats whats up.

Comment #5 - Posted by: BlackCatX-Fit at March 6, 2010 5:10 PM

Tony is awesome!

Comment #6 - Posted by: Hollis at March 6, 2010 5:11 PM

55 lbs is roughly equivelent to 1 1/2 pood
A 25KG KB or DB is also equivelent (approx 21lbs to a KG)

Comment #7 - Posted by: sdt at March 6, 2010 5:15 PM

YES! Been Wanting to redo this one! It was One of my first WODs! i haven't done it since.

Comment #8 - Posted by: wyatt22 at March 6, 2010 5:18 PM

Oh man This was my first crossfit workout! It was about 6 months ago.. Can't wait to see what my time is!! Yeee!

Comment #9 - Posted by: Boston.Hodgson at March 6, 2010 5:36 PM

3 R:
800m Run
100# PC x 21
=23:15

(10 sec off PR, so close and yet not there ;)

Re the wod pick-Couldn't help it! Sometimes I get too excited and I have to go back to a favorite ;)

Erin

Comment #10 - Posted by: in8girl at March 6, 2010 6:41 PM

new PR, 10:20 rx'd

Comment #11 - Posted by: houseOFmussel at March 6, 2010 6:53 PM

Probably my favorite WOD!

Comment #12 - Posted by: Steve- CF Ocean City at March 6, 2010 6:53 PM

what is 1 1/2 pood kettlebell?

Comment #13 - Posted by: Slc Lone Peak at March 6, 2010 6:59 PM

My wife and I just started doing the Crossfit WOD's a few days ago. We are pretty fit or at least we thought we were. Looking forward to the next few months and seeing the improvements.

Comment #14 - Posted by: Jason at March 6, 2010 7:21 PM

What a fantastic day at the Arnolds with CF Kids. We must have moved 600 kids through a workout. Great exposure for CF Kids, but also for Crossfit. Seems we explained what Crossfit itself is to every parent who asked about CFK!

Musings to come...

Comment #15 - Posted by: bingo at March 6, 2010 7:32 PM

As RX'ed 7:50

Comment #16 - Posted by: D.B. at March 6, 2010 7:51 PM

As RX
10:16
Not the sub-10 of my Crossfit North days.
1st workout in my own garage gym. 9 months in the making from slab to insulated, sheetrocked and stallmatted, no crossfit until is was done. Lookout, getting back in shape, no excuses now.

Comment #17 - Posted by: jdclimber at March 6, 2010 7:53 PM

Crossfit Sri Ram Ashram, India
Arvind rx
11:01

Bachendra rx
11:36

Uttam did the back squat/muscle up WOD
20:26

Comment #18 - Posted by: rashmi at March 6, 2010 8:47 PM

30/M/5'10/150

I am missing this last 2 days of workouts because of traveling, GRRR. Have a nice one everybody. and hit helen hard.

SANTI

Comment #19 - Posted by: santi at March 6, 2010 9:03 PM

Just did this a few days ago.

Ashley
25# KBS
2 "light" jumpstretch bands for pull-ups
13:47

Kate
25# KBS
1 "light" jumpstretch band, 2 minis for pull-ups
11:44

Katie J
500m Row sub
25# KBS
1 "light" jumpstretch band, 2 minis for pull-ups
14:57

Will- as Rx'd
12:58 + first run (timer messed up)

Chris
500m row sub
12:23

Ben
500m row
35# KBS
average + light band for pull-ups
-met Pukie :)

Kevin
500m Row sub
10:24

Comment #20 - Posted by: WSU CrossFitters at March 6, 2010 9:04 PM

MUs (assisted / toes on ground) and 95# squats = 14:29

Comment #21 - Posted by: sdw at March 6, 2010 11:01 PM

Hold the phone, 36 pull ups??? Are these strict or weighted? I no it doesn't say so any where but, really, only 36??

Comment #22 - Posted by: Mad Science at March 6, 2010 11:12 PM

WM 34 230lbs/14:17 PR'd.

Comment #23 - Posted by: centennialcowboy at March 7, 2010 12:16 AM

absolute the best kind of training for me as a multisport, adventureracer... Still having problems with pullups, first round 12 in a row, second 6 then rest 4 more rest and last 2, last round 4+4+4 puh...

Time: 9:51 (running @ 61 sek x 3)

Comment #24 - Posted by: jesper johansson at March 7, 2010 12:17 AM

M/29/145lb/5'6"

Helen beat me like I owed her money! I just could not get any power out of my legs today. The last two cycles have worked me over pretty good.

as rx'd 12:27

Comment #25 - Posted by: Mike at March 7, 2010 12:54 AM

Anyone doing crossfit in japan. i am fairly new and REALLY need a partner! thanks and happy crossfiting

Comment #26 - Posted by: Josh Cano at March 7, 2010 12:56 AM

10'28" my first attempt

Comment #27 - Posted by: raffaele at March 7, 2010 1:04 AM

as rx´ed but on treadmil, so i lost time, getting it fixed and on the right pace. only 15:46 min.

Comment #28 - Posted by: Marco/m/32/6´4"/200lb at March 7, 2010 2:18 AM

M/27/185/6'2" USAF Bagram

As Rx'd:
21:30

The running on a treadmill was tough. I guess when you're not getting rest between the intervals your time really suffers - but I didn't think it would hit me so hard. Plus the last 2 WOD's killed my legs...good stuff

Comment #29 - Posted by: emiller at March 7, 2010 2:27 AM

Three rounds for time: 18 mins
Run 400 meters
Dumbell swing 15kg X 21 swings
6 Pull-ups (jumping up and lowering myself slowly)

3rd time I have ever done crossfit every muscle is letting me know it's there, but I feel great. I am starting to get a handle of modifying the weight/reps. You guys and girls who go the full load are amazing!

Comment #30 - Posted by: Ricky Pryce at March 7, 2010 2:32 AM

10:21 PR!!! No Broken sets, but I think my 400m was actually 600m!!! I'll find out more tomorrow...lol...Go hard or go home right?

Comment #31 - Posted by: MessDog at March 7, 2010 2:53 AM

Had to use an elliptical machine for the run and dumbbells instead of KBs. I feel like this was not a good time..

16:33

m24/6'1"/163 lbs

Comment #32 - Posted by: Danny G at March 7, 2010 3:36 AM

Question for the ladies (or all):

My wife is very petite, 5' 95lbs. How can she scale or modify the workouts for her body type so they are actually possible?

Comment #33 - Posted by: brian at March 7, 2010 3:41 AM

Used a 20 kg dumbel for the swings
Did the running on a tredmill ( I long for the spring to arrive :-) )
New personal record 9:37 So happy!!

Comment #34 - Posted by: Palmer at March 7, 2010 3:42 AM

m/44/185

9:14-PR

Comment #35 - Posted by: cosmo at March 7, 2010 4:07 AM

Brian...on the left side of the home page there is a link called Brand X scaled workouts. Go to WOD and the date of the workout and there will be Big Dowg workouts, in the porch, puppies and so forth. This should help your wife.

Comment #36 - Posted by: Connie at March 7, 2010 4:52 AM

Brian...on the left side of the home page there is a link called Brand X scaled workouts. Go to WOD and the date of the workout and there will be Big Dowg workouts, on the porch, puppies and so forth. This should help your wife.

Comment #37 - Posted by: Connie at March 7, 2010 4:53 AM

32/m/190

as rx'd

9:35

Comment #38 - Posted by: MWade at March 7, 2010 5:01 AM

"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 11:04.

My back sucks.

Comment #39 - Posted by: NikNichols42yo 5'7'' 165lbs at March 7, 2010 5:16 AM

M/25/6'2"/200

as RX'd: 10:30

done on treadmill, wasted time moving from cardio to weight room and getting treadmill up to speed. Kind of a drag, however it's my first Helen so I have a new time to beat.

Comment #40 - Posted by: Patrick at March 7, 2010 5:28 AM

Also
1 pood = 16 Kilo's
1.5 pood = 24 Kilo's
2 pood = 32 Kilo's

your kettlebell's should have the Kg weight on them if not 24 Kilo's is approx. 53.4lbs

Comment #41 - Posted by: Patrick at March 7, 2010 5:30 AM

10:05 as rx'd (treadmill). Not a PR but I'm making a come back. Last time I did that workout was in 2008.

Comment #42 - Posted by: Moccasins at March 7, 2010 5:35 AM

#22 - If Helen's not enough do Eva.

Eva has a mean streak to her.

Comment #43 - Posted by: st8grad at March 7, 2010 6:12 AM

Can you substitute running with double unders, and if so how many would u think are equivalent to 400m????

Comment #44 - Posted by: ROC at March 7, 2010 6:14 AM

Did this about a month ago for the first time. I saw the "Helen SUB 7" video and I thought, "Ah...too easy." I've always considered myself to be in good physical shape. After all, I've maxed the Army PT test for years, run in 10 and 5ks and hit the gym at least five days a week. That was my attitude when I first started CFing. I couldn't have been too wrong.

My current PR- 8:25 (w/ a 55lb. DB)

I'm doing it again in a month and hoping to drop a minute. CF is amazing! I've committed fully for the last two months and have seen amazing results from when I started:

Cindy- from 18 rounds to 23 plus 10 sqts (SO CLOSE)
Fran- from 7:36 to 5:07 (as Rx'ed)
Angie- from 24:07 to 18:57

I love this stuff. Follow my committment to CF while serving in the Army at www.mikescrossfitexperiment.blogspot.com

Keep them coming coach!

-MC

Comment #45 - Posted by: Mike at March 7, 2010 6:15 AM

m/34/160
asa rx'd
9:03 PR

Comment #46 - Posted by: J. Galt at March 7, 2010 6:19 AM

12:00

Comment #47 - Posted by: morisong at March 7, 2010 6:40 AM

8:47 as rx'ed

old pr was 9:30 from November and haven't done hardly any running since it got cold.....

Solid proof that this Crossfit thing works!!!

Thanks Coach!

Comment #48 - Posted by: Shane/31/6'/190 at March 7, 2010 6:40 AM

32/M/190

jused 55# dumbbell, otherwise as rx'd.

9:41(PR) - everything I had.

Note to self: Don't drink water during the runs.

Comment #49 - Posted by: john g at March 7, 2010 6:45 AM

Forgot to mention that I had to take a few weeks off of pulling movements due to some pain in my wrist. Stuck to only push work and making up my own sets. This was my first WOD with Pull-ups in almost three weeks. Definitely noticed forearm weakness......ANyway, a PR is PR!!

Comment #50 - Posted by: Shane/31/6'/190 at March 7, 2010 6:45 AM

Brian,

Look on the bright side if you don't have a barbell you could always use your wife for 95# back squats.

Comment #51 - Posted by: Adam W at March 7, 2010 6:47 AM

M/36/175

As Rx'd, 10:20 (PR)

Comment #52 - Posted by: BillB at March 7, 2010 6:51 AM

bw 165

10:05 as rx'd

Comment #53 - Posted by: paulw at March 7, 2010 6:51 AM

2010-03-07: 9:56. At work, 45lb kb, swings and pu's unbroken. TM@9,8.8,8.8. Rnds@3:07,3:26,3:23.Want 9:30 next time.
2009-10-01: 10:34. At work, 45lb kb

Comment #54 - Posted by: gs at March 7, 2010 7:03 AM

used 1.75 pood kb (don't have 1.5)

time: 11'45

Comment #55 - Posted by: ccfeldt at March 7, 2010 7:07 AM

1142 as rx'd - legs are beat from yesterday's wod - looking forward to the rest day..

Comment #56 - Posted by: shameen at March 7, 2010 7:13 AM

m/22/180

rx'd 13:01

Comment #57 - Posted by: harry at March 7, 2010 7:15 AM

M/29/183/5'10"

first time with "Helen" she's kind of a b*tch

11:56 as Rx'd

Comment #58 - Posted by: Mark at March 7, 2010 7:24 AM

10:56

Had to walk a ways to the KBS and PUs from where I was running

Comment #59 - Posted by: John at March 7, 2010 7:30 AM

Using a 45lb weighted plate,
WOD: 11:46

Comment #60 - Posted by: Katherine at March 7, 2010 7:30 AM

with 1.75 pood kb

time: 13.14

Comment #61 - Posted by: Jon A at March 7, 2010 7:31 AM

17:45

(used 50 lb dumbell)

Comment #62 - Posted by: Glenn at March 7, 2010 7:48 AM

M/31/189cm/111kg

12:30

Had to use C2...
Assisted pull-ups last to rounds

Comment #63 - Posted by: Bugsy at March 7, 2010 8:09 AM

M/27/6'4"/230

9:07, as rx'd (PR!)


Run is ~430m, did butterfly kips for pullups.

Comment #64 - Posted by: Justin Farina at March 7, 2010 8:20 AM

how are most people performing the dumbbell swing? I mean to ask, how are people gripping the weight? Two hands on the handle, or two hands on one of the weights, or one handed, etc?

Comment #65 - Posted by: Aaron at March 7, 2010 8:21 AM

47/m/71 kg
WU by coaching one of the soldiers through a scaled Helen.
WOD as rx'd, time 13:26. Last time was 13:45.

Comment #66 - Posted by: AndersI SWECON KFOR at March 7, 2010 8:26 AM

42/m/176cm/73kg

Snow and ice outside again, so I sub'd rowing for running.

Three rounds for time:
Row 500 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

10:42

Comment #67 - Posted by: Memuc at March 7, 2010 8:26 AM

M/36/5'10"/175

9:11 (PR) First time under 10 minutes and with some style! Felt great today even though the back seemed a little stiff. Another great cycle and welcomed rest day coming up.

NEVER QUIT!

Comment #68 - Posted by: Dan Blackmon at March 7, 2010 8:40 AM

As rx'd: 10:00 flat. Previous time 13:23.

Comment #69 - Posted by: therozfather at March 7, 2010 8:56 AM

10:26 (pr 9:47)

Comment #70 - Posted by: coyo at March 7, 2010 8:57 AM

My “HELEN”=PATHETIC.

The volume of good food I ate last night was definitely hanging around this morning.

1 Pood KB~all reps unbroken
pull ups~all reps unbroken

TURTLE TIME: 10:25..that is LAME for me with kb’s and pu’s all unbroken…..was I even running?

Comment #71 - Posted by: Fit Mom in CT of CrossFit Persevere (F39/130/5'2") at March 7, 2010 9:07 AM

M/35/69"/170

9:57 as Rx'd

Did a 26:58min 3.4mi recovery run post WOD

Comment #72 - Posted by: ArcLite at March 7, 2010 9:12 AM

As Rx'd with some jumping PU's
17:50...about the same time

Comment #73 - Posted by: Headhunter at March 7, 2010 9:12 AM

M/23/5'10"/175#

As rx'd
*9:09*
New PR!!!

Comment #74 - Posted by: Daniel Sonsini at March 7, 2010 9:19 AM

Third Day of Cross Fit
22:36 as RX'd
had to run back and forth from cardio room to wieght room, but the real slow down was pullups.

Then ran 4 miles, slow for me but after the last three days, I am pleased, ~33minutes.

Comment #75 - Posted by: Kendall at March 7, 2010 9:23 AM

as rx'd 14:07 (pr)

disappointing performance, despite pr - was hoping for a sub-12, and didn't even come close. think i was dehydrated after much time on planes this last week.

Comment #76 - Posted by: jeglit (m/38/6'4"/225) at March 7, 2010 9:28 AM

as rx'd
10:34
w/20 lbs vest

Comment #77 - Posted by: pgm m/33/5'7"/150 at March 7, 2010 9:36 AM

good WOD for the fin
my legs are sore and looking forward to the rest

as Rx'd 9:09
then dragged my ass through 5 k run 26:00 min

Comment #78 - Posted by: permac M/35/6'/185 at March 7, 2010 9:38 AM

33/m/165

Used 55lbs db 14:49

Comment #79 - Posted by: Karim saoud at March 7, 2010 9:51 AM

Been doing CF in earnest for about two months. It is the only program I have done in 27 years of working out that makes sense in that, if you stick to the programming faithfully, you get consistent, dramatic returns.

All that being said, "Helen" is my first named workout:

- Crossfit Resolute (Marietta, GA) house warmup.

- WOD:
12:05, with 40lb dumbell swings and jumping chin-ups.

Comment #80 - Posted by: Dan T m/42/5'10"/175 at March 7, 2010 9:53 AM

First time doing WOD. Done other CrossFit workouts with my agency. 19:35. This is the best workout I've got in a long time. And it took about a quarter of the time too.

Comment #81 - Posted by: TacMedMi at March 7, 2010 10:26 AM

11:46 as RX'd. First time doing it.....deff should have gone a tad bit faster each round.

Comment #82 - Posted by: Brad at March 7, 2010 10:29 AM

9:15 with 1 pood KB

Comment #83 - Posted by: Matt 32/178/69" at March 7, 2010 10:34 AM

Helen worked hard to satisfy me today! 10:52, that is 1:20 slower than my last Helen on December 12 (9:32). That disappoints me, but I knew I was going to be slower on the first set of KB swings when my forearms were starting to numb at like swing 12! MY RUNS SLOWED DOWN DRASTICALLY AS WELL!

My Rounds were as follows:
1- 2:48
2- 4:00
3- 4:04

As you can see, I dropped a whole minute on each round after the first round! I think that the majority of that was in the run. I ended up having to break up the KB's and PU's too due to grip strength not being there.

Comment #84 - Posted by: neil at March 7, 2010 10:36 AM

M/36/5'5"/135

400 m run
35 lb KB swings x 30 (only KB to hand!)
12 pullups

Nick: 10.40
Colin: 12:05
Kev: 10:28

Comment #85 - Posted by: Dr_Nick at March 7, 2010 10:43 AM

34 yom 230 bwt

helen as rx'd (first time outdoor and with kb)
time 11:18

Comment #86 - Posted by: brian t at March 7, 2010 10:43 AM

12:52:21 44lb kettlebell swings. Should have pushed harder on 400's.
#44 J.Galt. Nice.

Comment #87 - Posted by: Benjamin at March 7, 2010 10:48 AM

9:35 rx'd

Back after 9 days off in Costa Rica. Coming back to altitude was a killer. My grip and wrists fatigued early.

1:29/1:02/:23
1:50/1:03/:21
2:01/:57/:24

Comment #88 - Posted by: Jim D. 49 m/165/5'11" at March 7, 2010 10:50 AM

11:35

Comment #89 - Posted by: Chad at March 7, 2010 10:51 AM

8:50 as rxd
for me the worst part of that is the 3 minutes following, wow that hurts!

Comment #90 - Posted by: Aaron/45/6'/190 at March 7, 2010 10:56 AM

9:15
same time as last
run hard hard hard
round one and two done un broken
last set of pullups HOLD ON

Comment #91 - Posted by: charbs 185/24/m at March 7, 2010 10:59 AM

12:30 45# KB.

Can't seem to grip the damn DB...

Aloha,

Jordan

Comment #92 - Posted by: Jordan...28/180 @ Holloman AFB at March 7, 2010 11:04 AM

First time doin Helen:

Rx'd: 8:24

Good stuff!

Comment #93 - Posted by: Jimmy at March 7, 2010 11:05 AM

13:19

35 / M / 164 / 5'10"

each station on opposite end of gym, happy with time, I think sub 10 if outside with everything together.

Comment #94 - Posted by: J at March 7, 2010 11:06 AM

as Rx'd 9:50 (PR)

Shout out to Mikey J for killin it today!

Comment #95 - Posted by: Nick 27/ 5'10"/182 at March 7, 2010 11:07 AM

Rx'd: 8:11 (PR)

34/165/5'9"

www.crossfitjulia.com
Louisville, CO

Comment #96 - Posted by: Shawn Bandel at March 7, 2010 11:14 AM

My first crossfit workout. Lowered the DB to 20# since I've never done that exercise before.

Time: 13:41

Good pain. I can tell this is going to work.

Comment #97 - Posted by: Foxman at March 7, 2010 11:14 AM

Helen: 10:50

Run down so didnt push time
Full reps, steady pace.

Laura f/47/5'7/150

Comment #98 - Posted by: power-girl at March 7, 2010 11:18 AM

Helen with 20lb vest and plates

10:09

Comment #99 - Posted by: TonyZ M/25/185 at March 7, 2010 11:29 AM

first helen

as Rx'd

8:28

sub 8 next time for sure!

Comment #100 - Posted by: Victor Lawson M/27/163#/6' at March 7, 2010 11:33 AM

8:23

Comment #101 - Posted by: albino at March 7, 2010 11:43 AM

Scaled the dumbbell swings down to 35lbs.

3rds:

20:14

Comment #102 - Posted by: Fkarcha at March 7, 2010 11:46 AM

38M/5'10"/170#

W/U: 1k jog, 5:26; 17 ROM exercises.

As Rx: 10:14.

C/D: static stretching of hamstrings.

Off PR by 0:27. Runs on outside road course (45F, sunny!); American-style KBS; kipping pull-ups. Everything felt slow today, esp. the third rounds of KBS. My body is ready for a rest day. :)

Comment #103 - Posted by: rjf (Since 07-20-07. WOD no. 722) at March 7, 2010 11:58 AM

As rx'd

9:45 (PR)

Stoked about the running, but had to work hard on the swing and PU. Get in.

Comment #104 - Posted by: Becks at March 7, 2010 11:59 AM

400 meters is 1 or 2 laps on a track??

Comment #105 - Posted by: Mike 31/M/205lbs at March 7, 2010 12:00 PM

9:50 last time 17:40
first time running since spraining my ankle a month ago and first time running outside this year. Happy with all above, including time.

3 rounds:
split good mornings 85lbs
push jerks 80lbs

Comment #106 - Posted by: jc at March 7, 2010 12:05 PM

26/m/5'11"/180
as rx'd
9:54
close to PR but I think previous PR was not 400 exactly
all rounds unbroken
a lot of turns on run inside

Comment #107 - Posted by: justaman - liberty sc at March 7, 2010 12:09 PM

If tomorrow's a rest day I'll do this then. I am absolutely wrecked from intense swimming workouts + CF and my body is tellin me to watch out on the overtraining. When you guys rested Thursday, I had a swim. Hmm.

Comment #108 - Posted by: Berto/28/6'0/185/11% at March 7, 2010 12:23 PM

10:22 as rx'd (PR)

Comment #109 - Posted by: Tyler Scott at March 7, 2010 12:24 PM

34/m/5'11"/195

7:57 rx'd PR

did her in sept. at 9:54

stoked!!!!!

Comment #110 - Posted by: theo at March 7, 2010 12:25 PM

modified helen

3 rounds of

400 m run
15 1.5 pood
9 pu's

11:48

Comment #111 - Posted by: tooljunky m/29/5'11/180 at March 7, 2010 12:33 PM

ran at Maynard Jackson High School track

2:57/3:52/4:14 = 11:04 total

16kg KB

Comment #112 - Posted by: Pete - Decatur, GA at March 7, 2010 12:36 PM

400meters on treadmill
I can run faster
swings without stopping but pullups 4x3

21:12 as rx'd

Comment #113 - Posted by: mike farrell (57/m/5'10"/225) at March 7, 2010 12:39 PM

as rx'd

11:38

Comment #114 - Posted by: schinizel/m/31/5'9/150 at March 7, 2010 12:55 PM

17:16 rx'd

new to crossfit. first helen

Comment #115 - Posted by: Scott E m/41/6'/200 at March 7, 2010 1:02 PM

Worked in the woods today.

Carole and I will have our encounter with Helen tomorrow.

Comment #116 - Posted by: Kevin C. at March 7, 2010 1:03 PM

used 55lb DB for swings

as r'xd time 9:35

Comment #117 - Posted by: jonEl M/38/5'9"/168 at March 7, 2010 1:06 PM

As RX'd 7:53

Comment #118 - Posted by: Matthew Vesey at March 7, 2010 1:10 PM

M/24/6'1"/180

As Rx'd:
9:32

Comment #119 - Posted by: upstatesooner at March 7, 2010 1:13 PM

23/m/6'0/195

12:23

As Rx'd (finally)
First time doing KBs
Calf cramp during 2nd 400m

Comment #120 - Posted by: DenverDawg at March 7, 2010 1:13 PM

jumping pullups and up 2 flights of stairs to and from run for all rounds and back to timer.

13:13

M/41/6'4"/260

Comment #121 - Posted by: Marc Ackerman at March 7, 2010 1:14 PM

300 turns jump rope
55 lb DB swings
mostly JPUs
15:35

Comment #122 - Posted by: David Burns at March 7, 2010 1:15 PM

14:25

5 min off my pr. Did heavy sled drags before the wod, plus I am cooked from the first 6 day workout week in a long time.

Comment #123 - Posted by: Chris 34/m/69"/195 at March 7, 2010 1:23 PM

Theresa: 14:32 (yeah!!!) Women's Helen w/ 1 pood.
Time improvement by 1:08 over best running Helen; :34 sec improvement over best rowing Helen. first 2 rounds unbroken KB swings - Yeah!!

Comment #124 - Posted by: Mark & Theresa at March 7, 2010 1:23 PM

13:05

Comment #125 - Posted by: Ron - M/5'7/158lbs at March 7, 2010 1:26 PM

As rx'd 12:27

Comment #126 - Posted by: Scott Albright 37/m/5'9"/213 at March 7, 2010 1:31 PM

Is the idea to do strict pull ups until fatigue and only then add kipping or can you use kipping from start to finish to improve time?

Comment #127 - Posted by: Urban Active at March 7, 2010 1:36 PM

VERY psyched to see LA County Fire Dept kickin ass IN their own House.

I volunteered my time to a few fire houses in my old town of edison, nj and they had a laundry list of excuses as to why it would NOT be allowed.

It's a shame to see such complacency but awesome to see LA representing!

Comment #128 - Posted by: zach even - esh at March 7, 2010 1:44 PM

15:00

Used 40 pound db

Comment #129 - Posted by: Jimmy/24/6'/215 at March 7, 2010 1:47 PM

I think that I ran 400 meters (ran outside).
12:30.

Comment #130 - Posted by: Graham King M/36/6'3"/205 at March 7, 2010 1:48 PM

m/39/250
3 rounds
400 m run on treadmill incline 1
21 k/b swings with 45 lb k/b
12 pull ups with 30 lb band
14:20:48

Comment #131 - Posted by: tpdfish at March 7, 2010 1:48 PM

320m steep run, 23kg (50lb) DBswing, kipping PUs.
17:31. First Helen. Okay, okay, it wasn't a full Helen: it will be.

Comment #132 - Posted by: kidari at March 7, 2010 1:53 PM

M/49/6'3"/195

16:46 as rx'd

Comment #133 - Posted by: JimL at March 7, 2010 1:54 PM

16:25. 50 lb dumbell, first crossfit workout

Comment #134 - Posted by: Adam at March 7, 2010 1:58 PM

Three rounds for time:
Run 400 meters on treadmill 10 mph
21 swings 55 pound dumbbell swing
12 Pull-ups

10:08 (10:43 last)

Working on POSE running but seems tough on the treadmill. Feeling lighter and quicker but will be interested to see how it does on longer runs outide.

Comment #135 - Posted by: Bells 37/6"1"/195 at March 7, 2010 2:00 PM

fun fun ,, 13.00 min sub 35 KB

Comment #136 - Posted by: jack at March 7, 2010 2:09 PM

10:10(PR)

Comment #137 - Posted by: magnus 24/5'8"/155 at March 7, 2010 2:10 PM

First time with Helen. Used 55# DB for swings.

9:55 as rx'd.

Fun WOD.

Comment #138 - Posted by: Brian 19/m/6'3"/230 at March 7, 2010 2:13 PM

as rx'd
9:46 (not PR)

had to wait for treadmill to fire up each rd

Comment #139 - Posted by: Jon-David at March 7, 2010 2:16 PM

First CF......but I did all!

.3mi run on treadmill
20lb dumbbell
120lb assisted pullups (machine)

time 22'38". Now off to work.....OUCH!

Comment #140 - Posted by: Kristine at March 7, 2010 2:18 PM

first time with Helen. all I had was 25# dumbell

15:34

after drinking away the sorrow of another loss by the heels.

Comment #141 - Posted by: illis m/29/160/5'10 at March 7, 2010 2:20 PM

12:00

Comment #142 - Posted by: Hari at March 7, 2010 2:35 PM

29/M/142

11:13

PR on this course

Comment #143 - Posted by: Eric E at March 7, 2010 2:38 PM

m/220/31

9:57

Comment #144 - Posted by: Matthew at March 7, 2010 2:39 PM

31yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round.
Kettlebell swing 16kg x 5-5 24kg x 5
Handstand push ups against wall to 1.5” stack x neg, neg, neg
Jog 400M

As rx’d: 11:52
Foam roll after
Compared to 090930: 11:20 PR

Comment #145 - Posted by: Sesoku at March 7, 2010 2:41 PM

m/47/198

As Rx'd.

14:25

Comment #146 - Posted by: Rustypelican at March 7, 2010 2:43 PM

New to crossfit and after yesterday body was super fatigued. Did great on the excercise portion but rest periods were way to long. Finished at 18.30. Still each time I complete a WOD I gain more confidence.

Comment #147 - Posted by: Rich at March 7, 2010 2:51 PM

Sub'ed puppies version

Ran 440 yds
20lb Db swing x 21
Chins x 6

13:32

Comment #148 - Posted by: jeff_Roddy/m49yo/195/71' at March 7, 2010 3:03 PM

12:41

subbed 45lb db

Comment #149 - Posted by: ToddJ(44/175/5'10") at March 7, 2010 3:05 PM

Done with 1 pood kettlebell, heaviest i have.

11:07

Comment #150 - Posted by: CodyS m/16/6'0"/190 at March 7, 2010 3:09 PM

Subbed rowing for running.

10:30

Comment #151 - Posted by: dan m at March 7, 2010 3:11 PM

M/29/5'11/202

11:51 as rx'd. Had to run on the treadmill so it slowed my time down a bit.

Comment #152 - Posted by: vstanley at March 7, 2010 3:18 PM

m/27/6'1"/220

13:42

Ran on treadmill. Subbed dumbbell over kettlebell. Last round of pull-ups needed to rest between first 7 and final 5 reps. After previous two days, this was brutal and pretty much mind over matter.

Comment #153 - Posted by: TJBag at March 7, 2010 3:25 PM

30m/70"/181

wu:stretch and 1/2 mi. run.
substituted 45# db(that's all I have) for kb swings 21,11/10,11/10
and ran 1/2 mi. instead of 1/4mi.(no splits)
pull-ups: 10,2
5,5,2
12 kipping
14:33

Comment #154 - Posted by: HereAmI at March 7, 2010 3:26 PM

rx'd 8:32

26/m/65kg/sydney

Comment #155 - Posted by: Beza at March 7, 2010 3:45 PM

had sore achilles...
3 rounds
3:00 minute X trainer
21 (35# Dumbbell) Kettles
12 Pull ups
15:41
then 50 situps

Comment #156 - Posted by: dyagg at March 7, 2010 3:45 PM

7:54 rx'd

Comment #157 - Posted by: Zechariah Townsend at March 7, 2010 3:51 PM

rx'd

17:56 with a lot of distance between stations...still could have done better 2nd time doing db swings 55# was a btch.

Comment #158 - Posted by: Adam W at March 7, 2010 3:52 PM

I like this one. 52 yr. old / M - Fairly new to CF

16:00 mins.

3 Rounds - 400M Run / 21/45lb. KB Swings / 12 Jumping pull ups

Comment #159 - Posted by: Matt at March 7, 2010 4:01 PM

13:14

603 ptp. workout #10 of 12/ deadlifts: 195#x5, 190#x5.

note: apartment gym. treadmill 1 deg incline. 50# db. notch 7 on pull down machine.

reading deadlift section of 'starting strength.'

Comment #160 - Posted by: PiosoendAlppe at March 7, 2010 4:02 PM

I went for a 6.78 mile run (9:40 pace), so here is what else I did today:

three rounds of:
20 lb kettle bell swings, 21 reps
12 assisted pull-ups

time = 10 minutes

Comment #161 - Posted by: rox f/44/5'4"/120 at March 7, 2010 4:03 PM


8:20

fqaq course used 50 db for swings. Off pr by 23 seconds.

Comment #162 - Posted by: Kevin McClellan 48/M/195 at March 7, 2010 4:04 PM

M/209/23/6'

50 lb dumbbell subbed for KB. All sets unbroken except losing grip once during pull ups. Otherwise as rx'd:

9:45 (PR) - 1st time with Helen

Goal was sub 10 so I can't complain. Helen doesn't look like much but she's a handful in 10 minutes.

Comment #163 - Posted by: Urban Active at March 7, 2010 4:13 PM

m/30/5'11"/180

As rx'd

8:34 (PR)

Get some!!

Comment #164 - Posted by: m t cowboyd at March 7, 2010 4:14 PM

as rx'd
12:42
huge PR.. last time had to use green band (2'') for pullups and it took me 15 mins. happy dance!

Comment #165 - Posted by: Carrie McG F/21/5'8''/150 at March 7, 2010 4:14 PM

11:06 as rx'd. (pr by 55 seconds)

Running outside was messy with sidewalk covered in slush and ice. Nevertheless, nice pr and spring is definitely on its way here in the bald prairie. Yahoo!

Thanks HQ and have a great rest day all!

Comment #166 - Posted by: Ronnieboy at March 7, 2010 4:15 PM

11:16 as rx

Comment #167 - Posted by: B ron 22/m/5'7/175lbs at March 7, 2010 4:20 PM

m/25/6'1"/215#

As Rx'd (dumbell swings) - 14:59

I lost about 30 seconds due to a headphone malfunction (i.e. flying across the room after being yanking from my iphone). Still not happy with the time, but something to work on.

John
m/25/6'/168#

Subbed 45# dumbell swings - rest Rx'd - 16:16

Comment #168 - Posted by: Christopher Putnam at March 7, 2010 4:31 PM

with 35lb KB in the rain
10:44
I wish I had a 55lb KB aarrrgghhh!!!!!

Comment #169 - Posted by: BPemberton at March 7, 2010 4:32 PM

rx'd

9:19

Comment #170 - Posted by: bo_D_46yom/145#/5'8" at March 7, 2010 4:34 PM

As Rx'd:

10:42 (PR)

I love Helen. She might be my favorite WOD. Held ~2:00 400s, sets of 7 on KBS, and no breaks on butterfly PUs. Maybe take slightly shorter breathers on KBS next time, but I was pretty wiped after this. Sub-10 would be sweet though.

Comment #171 - Posted by: angstadt at March 7, 2010 4:36 PM

9:26 as rx'd

Comment #172 - Posted by: Triff 34/75"/220 at March 7, 2010 4:42 PM

Helen Rx'ed 9:15. PR by 14 seconds!

Comment #173 - Posted by: quinn McCutchen M/40/150/5'10" at March 7, 2010 4:42 PM

11:01.

using a treadmill that sucked up time.
damn slow i know.

Comment #174 - Posted by: Jay [23/M/155/5'6"] at March 7, 2010 4:47 PM

11:20 (14:30 in september) subbed 200 jumpropes for runs.

Comment #175 - Posted by: ryan 6'/33/185 at March 7, 2010 4:53 PM

M/25/5'9"/180

"CFSB" Front sqt 5x3, back sqt 1x15-20
185
205
215
225
235
185x15

"Helen"

Time: 11:22pr (last time 14:40)

Did CFSB last time as well but 20#s heaver this time.

DO WORK!!!

Comment #176 - Posted by: BlackCatX-Fit at March 7, 2010 5:01 PM

rx'd

15:15

DB kept slipping i need to find a solution to my set up problem with the Db swings....i should have gotten sub 13

Comment #177 - Posted by: Jeff m/6'/155/16 at March 7, 2010 5:15 PM

Did helen on crack

3 Rounds:
400m Run
5 HSPUs
21 70# DB swings
7 95# Power snatches
12 Pullups
10 box jumps

22:07

Comment #178 - Posted by: John 21 / m / 6'5'' / 198# at March 7, 2010 5:17 PM

9:32 PR by 1 minute. Pretty good after 2 days back to back of driving 2 hours to the nc/sc sectional to watch jon wilson. Great trip great competition. Too fired up not to come back and do a wod. Thanks for the good time crossfit charlotte.

Comment #179 - Posted by: SB at March 7, 2010 5:21 PM

legs were absolutely shot today from the squats yesterday - made the running quite difficult.

Indoor track was quite far away from the pull-up bar about 100 meters worth. Slower 400m running than what I am capable of but unbroken sets of db swings and pullups.

round 1 - 4:00
round 2 - 3:30
round 3 - 3:30

total time - 11:00

Finish Strong!

Comment #180 - Posted by: Neill m/20/5'11"/186 at March 7, 2010 5:22 PM

First Helen
9:32

Hurt so good!!!

M/36/187

Comment #181 - Posted by: AD at March 7, 2010 5:23 PM

m/46/157
as rx'd
11:22
beat old pr by 23 secs.
Still splitting last swing set into two. Gotta stop that.

Comment #182 - Posted by: Kris at March 7, 2010 5:34 PM

First Helen, actually first cross fit workout!
8:59
it hurts!
i love it!

Comment #183 - Posted by: Steve Stockburger at March 7, 2010 5:37 PM

M 34 6'00" 190

8:37 as rx'd

Comment #184 - Posted by: Dsides at March 7, 2010 5:38 PM

13:03 as rx'd, nursing knee injury, slow on runs
m/41/6'/200

Comment #185 - Posted by: DJ at March 7, 2010 5:42 PM

M/45/6'1"/185

10:17 as Rx (treadmill)

Comment #186 - Posted by: medic8 at March 7, 2010 5:46 PM

m/37/184/72"

10:29 (1:10 faster than previous Helen)

Comment #187 - Posted by: VooDoo Medic at March 7, 2010 5:48 PM

CG E-City CrossFit;
Leary(m/44/5'11/200)
10:49 as rx'd

Comment #188 - Posted by: Dan Leary at March 7, 2010 5:50 PM

31/m/195

9:28 as rx'd.

Comment #189 - Posted by: SAT at March 7, 2010 6:01 PM

15min
treadmill and 35lb dumbbell
45lb assist on pull-ups

Comment #190 - Posted by: Tim at March 7, 2010 6:02 PM

11:24 as rx'd

Comment #191 - Posted by: Thin Lizzie at March 7, 2010 6:12 PM

Back Squat:
205x5
220x5
235x8

GHD raises with 10# ball held overhead:
3x6

Bent over pulls:
185# x 6 lengths of room

Helen WOD (with a change to do some much needed unilateral leg and mobility work):

50 twisting jump lunges with fingers touching floor on opposite side (full extension each rep)
21 American KB swings
12 kipping pullups

8:08. Legs fried. The twisting lunges killed me. Harder than running. I really thought I could do this WOD in under 7 minutes. Humbling experience.

Competed at the Arnold Classic Raw powerlifting meet this weekend. What an experience to compete against the best raw powerlifters from different federations!! Sioux Hartwig buried me from the start with a 308# raw squat wearing no gear except a belt. Not shabby for a 115# woman!! (I want to grow up to be like her!). I plan to work hard to up my squat and bench a decent amount so I can give Sioux a better competition the next time we step on the platform together.

I finished just out of the money with a 259 squat, 175 bench and 330 deadlift. I missed my 357 deadlift due to a lack of focus. I was overconfident and failed to set up properly. That won't happen again.

Wandered around the Expo center after the competition and earned a Marine Corp T-shirt with 28 strict consecutive pullups (chalk would have allowed 30+) and a Air Force towel (a towel??) ten minutes later with 16 consecutive strict 45# weighted vest pullups. Watched some great competitions, revisited with a bunch of old friends and finally met in person many of the great CrossFit folks I have only chatted with online. Hung out at the CF Kids pod for a while watching the kids play on rings and pullup bars - man, if I had had a PE program like that in school I would have been in heaven.

Comment #192 - Posted by: Kelly Moore 46/F/5'/114# at March 7, 2010 6:36 PM

didn't feel like running
3 rds
row 500m
21 kb swing 2pood
12 pull ups
13:31

Comment #193 - Posted by: Espresso Doctor at March 7, 2010 6:40 PM

W & D
@ home

W- 16K KP, treadmill
15:23

D- rowed 500 for run (same as last time)

3:37 (-:33)
8:25 (-:37)
13:16 (-:19)
(PR -1:29)

Comment #194 - Posted by: waderpro at March 7, 2010 6:48 PM

Deadlifts
160x5 - 5 strict pullups underhand grip 3,2
165x5-"
170x5-"

Warmed up with Jeff Martone's dynamic warmup.
Then stood with back against a wall, grabbed a regular tire inside the rim and slammed it back and forth on the wall to each side of me for 10,20,20 reps. WOW

Changed Helen to help me get ready for downhill season-
Did 100 jumps with alternate foot in front each time
21 double kettlebell swings using 10kg each hand
12 kipping pullups

11:50.

Finished up with Jeff Martone's dynamic warmup.

Been sick with bronchitis for over a week.

Comment #195 - Posted by: Camille F/143/5/4"/39 at March 7, 2010 6:50 PM

21:45 with a minor kid emergency during.

I also didn't know how to measure 400m so I just ran for 4 minutes each round.

Most proud of my KB sub, I used an old deep cycle marine battery, don't know how much it weighs but it's heavy and it's got a handle, so KB swings were battery swings today!

Comment #196 - Posted by: wbnolefan at March 7, 2010 7:21 PM

Disappointing 12.40. Had to sub rows for last 2 rounds, thought calf was Ok after last weeks running but that was wrong. Calf went 1/2 way through round one had to jog/walk slowly then had to switch to rows.

Comment #197 - Posted by: Anthony C at March 7, 2010 7:40 PM

1st as rx'd
35 minutes

Comment #198 - Posted by: JoshuaM M/28/73"/165# 100210 at March 7, 2010 8:08 PM

13:06 --- subbed rowing for running, jump squats for kettles, 15 girlie pushups for pullups! Still proud of myself!

Comment #199 - Posted by: Mariah at March 7, 2010 8:16 PM

I am starting to make break throughs feeling great :) I ran on a treadmill for a quarter of mile for the 400 meters and did kipping pull ups and some were not full range of motion. Time: 11:36.86.

Comment #200 - Posted by: José Riesco III, 5'9" 170 at March 7, 2010 8:37 PM

M/25/150#/5'7"

Subbed 500m row and used 55# db

Time: 12:07 (missed PR by 5 seconds)

Comment #201 - Posted by: Ransom at March 7, 2010 9:20 PM

M/25/150#/5'7"

Subbed 500m row and used 55# db

Time: 12:07 (missed PR by 5 seconds)

Comment #202 - Posted by: Ransom at March 7, 2010 9:20 PM

11 minutes

Comment #203 - Posted by: Kylec at March 7, 2010 9:33 PM

Subbed:
70 Double Unders
40# db X 30 Swings
12 Pullups

15:31

Comment #204 - Posted by: gatorhill at March 7, 2010 9:45 PM

11:08, 45# KB

Comment #205 - Posted by: Raph at March 7, 2010 10:03 PM

MGySgt. USMC M/48/6'2"/209

Last met Helen 3-1-2009 in 15:18

Saw her again today in 14:42

Not bad considering I have been missing quite a few WODs and my eating has not been the best.

OooRahh CrossFit

Comment #206 - Posted by: W.D. at March 7, 2010 10:23 PM

15:45 as RX'd
at the gym where the treadmill, pull up bar, and DB where far from each other
PR 11:24

Comment #207 - Posted by: I_M_sam at March 7, 2010 10:39 PM

23/m/205
1st time helen
as rx'd
16:25 got some work to do...

Comment #208 - Posted by: SeanL at March 7, 2010 11:07 PM

Strength

Snatch 5x2@85% - 50kg

WOD as Rx'd

8:28

Comment #209 - Posted by: Kenno at March 8, 2010 12:00 AM

M/32/6'3"/200

As Rx'd: 9:14

Previous:
9:07 (PR)
11:07
12:14
13:45

Comment #210 - Posted by: Ben S at March 8, 2010 12:32 AM

Treadmill, 20 kg kettlebell, jumping pullups.

18 minutes. Running too fast => too long breath-catching between running and kb swings.

Comment #211 - Posted by: johannes at March 8, 2010 1:45 AM

M/42/6'0"/185

As Rx'd: 11:32

Comment #212 - Posted by: Raybone at March 8, 2010 1:54 AM

9:24 as rx'd - breakfast x 2 = alot of pain

Comment #213 - Posted by: KB 24/5'10/195 at March 8, 2010 2:55 AM

m/41/6'0"/195

Sub'd 2min row for 400m run; otherwise as rx'd

13:47

Comment #214 - Posted by: Jeff H at March 8, 2010 4:20 AM

3 rounds of
Ran a loop from the door of the gym around building O at JFCNP. Probably about 500m.
21 - 1 pood kb swings
12 PU's

13:40

Comment #215 - Posted by: Joe Casale/m/5'5"/170 lbs at March 8, 2010 4:23 AM

as rx'd
outside, icy conditions

8:45

Comment #216 - Posted by: joecam 35/M/190 at March 8, 2010 4:37 AM

Three rounds for time:
Row 400 meters
20 pound dumbbell swing
12 lat pulls 60#

15:32

Comment #217 - Posted by: Bells 37/6"1"/195 at March 8, 2010 5:00 AM

Too beautiful outside yesterday to not take advantage of it. Ran 10k with the pup- 54:13.
As rx'd- 8:15. Should have done 2 pood kbs. And mire pull ups or weighted pull ups.

Comment #218 - Posted by: Eamon 29/m/5'8/168# at March 8, 2010 5:03 AM

used 60lb dumbbell for kettles
8:47 19 sec slower than last time

Comment #219 - Posted by: Troy at March 8, 2010 5:40 AM

M/44/180

Sub'd 500M row for runs. Else as Rx'd.
11:40

Comment #220 - Posted by: Alan at March 8, 2010 5:41 AM

as Rx'd
8:04(PR)

M/32/5'8"/175#

Comment #221 - Posted by: Marco at March 8, 2010 5:50 AM

19:00

Comment #222 - Posted by: BenG M29/5'10"/185 at March 8, 2010 6:02 AM

17.38
Felt very weak today.

Comment #223 - Posted by: Tom at March 8, 2010 6:02 AM

as RX'd 14:40

Comment #224 - Posted by: Chris Bonvie at March 8, 2010 6:06 AM

As rx'd: 8.12

Comment #225 - Posted by: Mike Honcho M/31/5'10"/170 at March 8, 2010 6:10 AM

14:37
as Rx'd

Comment #226 - Posted by: Devo at March 8, 2010 6:15 AM

45# db swing
15:37

Comment #227 - Posted by: mikes at March 8, 2010 6:20 AM

Virgin Helen. Thought I would own her even though my legs are sore from past two workouts. I set the treadmill at 6:15/mi pace figuring my run portion in total would be about 4:38 and I would chew up the kb and pu's. I was actually contemplating completing 5 rounds instead of 3.

Well...

First rd took 3 min. I loose time going from treadmill to where I do the KB swings and pu's but I learned to appreciate the rest. For those that say they would have been "faster" if they were closer, you have to understand that you are "recovering" in the time it takes and may have had to break sets wothout that brief rest. As it was by the second round I was shocked that I was breaking my kb set to 10 and 11 reps and my pu's to 8 and 4. Total time Rd 2: 3:45.
By Rd 3, my run pace was still 6:15, no problem there but again I broke the KB and pu sets due to cardiorespiratory/muscle fatigue. Suprised since pu's are easy for me. Rd 3: 4:04

Total: 10:50 HR Ave 169 Max 179

Comment #228 - Posted by: Casey P at March 8, 2010 6:27 AM

Rx'd
13:53 w/ DB Swings

Comment #229 - Posted by: Stu 26/205/6-3 at March 8, 2010 6:31 AM

M/40/175/6'

As Rx'd 13:15

My runs were 3/10 of a mile instead of 400M just a little longer

Comment #230 - Posted by: Judd at March 8, 2010 6:33 AM

13:01 had to go to different rooms in the gym. Pull ups were assisted

Comment #231 - Posted by: dutch at March 8, 2010 6:39 AM

Ran 6.75 miles first.
used 2 25lb dumbbells
10 minutes

Comment #232 - Posted by: cort at March 8, 2010 6:43 AM

21 min as rx'd

Comment #233 - Posted by: the polish rifle 25m/5'8/160 at March 8, 2010 7:01 AM

As Rx'ed (55lb dumbbell). Total time = 15:11

Comment #234 - Posted by: fosterww98 at March 8, 2010 7:01 AM

14:30 with 45# dumbbell

Comment #235 - Posted by: matt m/46/65"/154lb at March 8, 2010 7:05 AM

10:53. Still easing back, subbed 500m rows for run, used 1pd KB.

Comment #236 - Posted by: ScottMacArthur at March 8, 2010 7:35 AM

Oops. I did five rounds, where the WOD was three. Explains the time, huh?

Comment #237 - Posted by: kidari at March 8, 2010 8:08 AM

10:47 as rxd

Comment #238 - Posted by: srod at March 8, 2010 8:31 AM

M/23/165

45lb swings

10:20

Comment #239 - Posted by: Yessuh at March 8, 2010 8:41 AM

400 M Run
20 lb Kettlebells
12 Modified Pullups

6'6"/370lbs/34yoa/m

Comment #240 - Posted by: mullincg at March 8, 2010 8:42 AM

19:50

400 M Run
20lb Kettlebell
Modified Pullups

6'6"/370lbs/m/34yoa

Comment #241 - Posted by: mullincg at March 8, 2010 8:43 AM

19:50

400 m
20lb kettlebell
modified pullups

6'6"/370lbs/m/34yoa

Comment #242 - Posted by: mullincg at March 8, 2010 8:45 AM

11:16 as rx w/ db's instead of kb's

Comment #243 - Posted by: B ron 22/m/5'7/175lbs at March 8, 2010 8:47 AM

Carole
F/51/5'6"/133
12:48

Kevin
M/51/5'11"/168
12:22

Both of us over a minute slower than last time. No idea why.........

Comment #244 - Posted by: Kevin C. at March 8, 2010 9:05 AM

As prescribed

11:20 PR this course (some hills)

rowed 46 Cal for cool down, ~34 degrees, dark.

M/42/5'10"/200

Comment #245 - Posted by: Thatcher at March 8, 2010 9:05 AM

I love you Helen!
M/27/250lbs/6'8"
pr of 7:44
"Frank the Tank" can move brother!
RLTW

Comment #246 - Posted by: Michael at March 8, 2010 9:13 AM

14 mile bike ride on the old Ft. Ord. 1,800' total elevation.

1:45

On Sunday, 3/7

Comment #247 - Posted by: mas 53/M/155 at March 8, 2010 9:22 AM

as Rx'd 15:29

going up and down the stairs for the treadmill kills my time, only broken set was last set of kettlebells....plus my hangover from st pattys day on saturday didn't really help either

Comment #248 - Posted by: John/24/5'8/180 at March 8, 2010 9:44 AM

9:48
Ran on elliptical at level 15

Comment #249 - Posted by: Jette 40/M/5'11"/175 at March 8, 2010 9:45 AM

As Rx'd - 10:55
New PR.

Comment #250 - Posted by: Michael m/47/5'9"/175 at March 8, 2010 10:11 AM

m/24/180

As rx'd.
10:50
Run was about 30m too long.

Comment #251 - Posted by: TBone at March 8, 2010 10:16 AM

16:13

Comment #252 - Posted by: Ukkrew at March 8, 2010 10:23 AM

17:24
Pull-ups with 45# assist

Comment #253 - Posted by: Linwood Wright at March 8, 2010 10:23 AM

8:42 PR! ( 9:38 last time)

Really fast workout! All sets unbroken. KB'swings with 45 pound weightplate. Needed a short workout!

Comment #254 - Posted by: Espen M/17/175/187 at March 8, 2010 10:28 AM

13:51

Comment #255 - Posted by: Phil C 48/m/160 at March 8, 2010 10:28 AM

Subed riding the bike at the ciclopista.

10 x 400mts = 9:10
rest
10 x 400mts = 9:03
rest
10 x 400mts = 8:49

Comment #256 - Posted by: Humberto at March 8, 2010 10:33 AM

Dan 12:03 slower than last time but with proper american swings!
James 19:52 Pullups were negatives but again proper american swings!

Comment #257 - Posted by: optimistic dan at March 8, 2010 10:35 AM

M/20/6'1"/170

"Heavy Helen"
Wearing 20# vest,
3rds for time of:
400m tire drag
21 70lbs dumbell swings
12 pullups

23:07

Comment #258 - Posted by: ericthered at March 8, 2010 10:52 AM

34m/5'10"/190#
13:59

Comment #259 - Posted by: 611 at March 8, 2010 10:52 AM

13:41

Comment #260 - Posted by: solsen57 at March 8, 2010 11:06 AM

11:01 as rx'd

Comment #261 - Posted by: EmilX at March 8, 2010 11:07 AM

CFWU x3

15:53
as rx'd
2:20 slower than last time

it's amazing what lack of sleep and a 3 week old will do to your endurance

Comment #262 - Posted by: Matthew at March 8, 2010 11:30 AM

M/24/155 GregAwu

3 rounds:
400m run
1 pood single-arm KB swing x 24 (12 left, 12 right)
12 pull-ups

11:00

Comment #263 - Posted by: Y. Zhou at March 8, 2010 11:30 AM

Rx'd 14:04

Comment #264 - Posted by: Paul at March 8, 2010 11:33 AM

As RX
12:53
**im 13 years old**

Comment #265 - Posted by: Jake Berman at March 8, 2010 11:35 AM

Had a blast at Arnold Classic. The media coverage has been extensive, we moved approximately 900 kids through. It has been unbelievable! CF affiliates if you aren’t a CFK affiliate- get to it! We have been asked over and over from tons of people about CFK in their areas. (All over the world) If there was a CFK affiliate in their area we directed them to it. But quite a few times had to say, sorry not in that area yet, hopefully soon! Kids and parents alike have loved the program.

Comment #266 - Posted by: Debbie Rakos at March 8, 2010 11:47 AM

Jake #264 You're a stud. Keep training and make sure to keep excellent technique to prevent injury during your growing years.

as Rx'd
9:47
pull-ups done on wooden door frame.
m/28/160

Comment #267 - Posted by: JonDavila at March 8, 2010 11:50 AM

15:23 w/250m run
15:43 kelli

Comment #268 - Posted by: deano at March 8, 2010 12:19 PM

32/m/180

14:00 as rx'd except used 45 lb dumbell
tried the 55 for the first set, too much for my wimpy a$$

Comment #269 - Posted by: Buster at March 8, 2010 12:46 PM

11:45(PR)as rx'd.."Helen" is short and so bitter sweet!!

Comment #270 - Posted by: TRIPKASE m/37/5'7/160 at March 8, 2010 12:52 PM

Late entry:

"Helen" make-up 3/8

11:35 RX

Comment #271 - Posted by: jpatrick M/47/66"/135 at March 8, 2010 1:06 PM

10:54

Comment #272 - Posted by: mrd m/25/5'10"/195 at March 8, 2010 1:11 PM

Rowing Helen Sprints - i.e. did three rounds of row 500m, rest 2 minutes, 21 kb swings 1.5 pood, 12 pull ups, rest 2 minutes. Total work time (a "fastest possible rowing Helen" for me) 8:54. Rows were 1:33, 1:34, 1:38. Didn't monitor the bells and pulls as closely but they were unbroken rounds except the last set of pull ups and looks like it was about 1:15-20 per round.

Buy in: box squats 11" box 3-3-3-3 185-205-215-225, mixed in some box jumps and DUs in between sets. Cash out: stretch.

Comment #273 - Posted by: Kamper M/45/200/74" at March 8, 2010 1:12 PM

7:40

as rx'd

Comment #274 - Posted by: jmerritt m/23/150/5'6" at March 8, 2010 1:37 PM

13.38 sub 25# dbx2 for first set and a half then one 25#er cause back tweeked. ran stripe-strip on 18th for 1/4's, strict pu's first set

4/09-9.50 sub2x25#dbs for kb
followed 1 hr surfing, 30 min strand run with Bowie
end with full yoga

Comment #275 - Posted by: gregev at March 8, 2010 1:40 PM

Did this one a day late.

As rx'd

7:32 PR

Comment #276 - Posted by: jay 25/5'10"/165 at March 8, 2010 1:41 PM

14:58

Comment #277 - Posted by: Pacers at March 8, 2010 2:06 PM

Did not finish. I felt something go in my inner thigh during my second set of dumbbell swings so I finished off with just the running & pull-ups.
Did some Push Presses afterward
10 x 95
7 x 115
5 x 135

Comment #278 - Posted by: Dryw 31/m/175 at March 8, 2010 2:12 PM

m/22/160#

700m run (!)
12 PU
21 Kettle bell swings (20kg)

steady downhill halfway and steady uphill the other way. I definitely mismeasured the run!

Comment #279 - Posted by: Patrick at March 8, 2010 2:21 PM

m/22/160#

700m run (!)
12 PU
21 Kettle bell swings (20kg)

13:46


steady downhill halfway and steady uphill the other way. I definitely mismeasured the run!

Comment #280 - Posted by: Patrick at March 8, 2010 2:21 PM

m/37/6/185
Sub'd with 45 pounds DBs for KB swings

12:19

Comment #281 - Posted by: Jeremy A. Olive at March 8, 2010 2:24 PM

m/38/76/215

"Wet Helen"
500m rows, kb&pus

9:58

Comment #282 - Posted by: Chas at March 8, 2010 2:46 PM

11:17

(Parking lot 400m)

Comment #283 - Posted by: Logan Gelbrich M/24/6'3''/210 at March 8, 2010 2:59 PM

M/26/5'11"/198

did pullups w/ assist from 1 inch band.

29'15.0"

Comment #284 - Posted by: Matt d at March 8, 2010 3:00 PM

Sidelined with tendinitis/bursitis or worse of my right shoulder
physical therapy

Comment #285 - Posted by: Pete In Sun City at March 8, 2010 3:14 PM

25lb dumbell swings
assisted pull up - 70plate
16:35

Comment #286 - Posted by: Brad at March 8, 2010 3:16 PM

8:25, my first Helen. Ran on a treadmill, so starting each time really slowed me down.

Comment #287 - Posted by: Todd at March 8, 2010 3:17 PM

11:50pr rx'd using DB last time was 14:29

Comment #288 - Posted by: Cphil 24m/5'9"/155# at March 8, 2010 3:33 PM

M/33/5'4"/142lbs
As RX'd
11:12
Not my best. Wasn't feeling so hot today.

Comment #289 - Posted by: Matt Burritt at March 8, 2010 3:42 PM

As rx'd 13:19 Felt good to get back into it.

Comment #290 - Posted by: Dan/M/28/185 at March 8, 2010 3:44 PM

M/41/180

As rx'd:

9:27

First time doing Helen outside: a PR by 20 seconds.

More better faster

Comment #291 - Posted by: Marty at March 8, 2010 3:46 PM

I would have done this workout but I need to buy a new pair of board shorts first.

Comment #292 - Posted by: Chesty Puller at March 8, 2010 3:58 PM

Rx'd.
8:26

Comment #293 - Posted by: Josh M/35/74"/198# at March 8, 2010 4:10 PM

Sub'd row for run. Made it significantly harder.
9:30.

Comment #294 - Posted by: Erik 29/M/76.5"/200 at March 8, 2010 4:13 PM

M/42/5'11"/180

As rx'd

12:08(PR)--previous PR was 12:41

Comment #295 - Posted by: nutfam at March 8, 2010 4:18 PM

unmodified, as Rx'd,

First time doing Helen: 12:34, too many broken sets of pullups, working on muh kip.

m/26/214#/70"

Comment #296 - Posted by: Hugh Daddy at March 8, 2010 4:22 PM

M/51/175#/70"

44# KB

11:45

Feeling my age...

Comment #297 - Posted by: Duffer at March 8, 2010 4:34 PM

M/33/142lbs/5'5"

As rx'd
11:30

Comment #298 - Posted by: Brandon Burritt at March 8, 2010 4:40 PM

m/34/175

10:47 as RX'd
Must go faster

Comment #299 - Posted by: eo at March 8, 2010 4:43 PM

40/m/190
as rx'd

7:47 (tied pr)

Comment #300 - Posted by: JackM at March 8, 2010 4:50 PM

Helen, 9.35, PR. It's alla bout the running speed now, runfaster.

Comment #301 - Posted by: apolloswabbie at March 8, 2010 5:12 PM

15:46

Comment #302 - Posted by: B Miller/m/5'9"/248 at March 8, 2010 5:14 PM

m/33/205

as rx'd: 9:29

Comment #303 - Posted by: wade at March 8, 2010 5:22 PM

cfwux2

as rxd
12:37

Comment #304 - Posted by: gluke at March 8, 2010 5:30 PM

Rx'd

14:24

Comment #305 - Posted by: Darcy/170/M/31 at March 8, 2010 5:40 PM

not so hot, treadmill and 55lb db:

11:16

Comment #306 - Posted by: jongb at March 8, 2010 5:41 PM

32m/5'8"/175
as rx'd 9:53

Dale
as rx'd 9:47

Comment #307 - Posted by: Chris McLendon at March 8, 2010 5:54 PM

9:29, happy with a 30 second pr but unhappy that I came off the bar twice in the last set of pulls. Next time gut it out a bit better.

Comment #308 - Posted by: Smithy/m/49/5'10"/165 at March 8, 2010 5:59 PM

9:03 (55lb dumbell)

Comment #309 - Posted by: 42elysium at March 8, 2010 6:01 PM

SUB 40# db
SUB 80# pd

19:12

Comment #310 - Posted by: Ticotexas M/40/69/150 at March 8, 2010 6:01 PM

~13:30

50# db.
PU with no assist.

Significant PR

Comment #311 - Posted by: Govervich at March 8, 2010 6:04 PM

Subbed row 4 run

12:05

Comment #312 - Posted by: Jacob at March 8, 2010 6:08 PM

31 yom, 190 lbs


9:44 as rx'd


my best is around 8 minutes

Comment #313 - Posted by: Jeff Weltmer at March 8, 2010 6:19 PM

Wow, Helen is one rough lady.

30:25

I love the daily change up because I'm feelig a bit of a plateau. Rock on Crossfit.

Comment #314 - Posted by: Brian M/30/227/76" at March 8, 2010 6:24 PM

m/32/5'9"/175

as rx'd 12:06 over pr by 36 secs.

Comment #315 - Posted by: elliott at March 8, 2010 6:26 PM

First time with Helen: 11:39

Comment #316 - Posted by: steve g m/25/6'3"/215 at March 8, 2010 6:52 PM

CFWoD 29

3 rounds of
400m run
21 x 22kg dumbbell swing
12 assisted pullups (resistance band)

22:05

Comment #317 - Posted by: Jacques at March 8, 2010 7:16 PM

M/33/6-1/185
10:39
sub'd 45# db swing

Comment #318 - Posted by: Chris R at March 8, 2010 7:17 PM

M/46/240 lbs
13:25 - PR by 1:25

Comment #319 - Posted by: BBH at March 8, 2010 7:20 PM

m/50/165
21:30

Comment #320 - Posted by: David Lingle at March 8, 2010 7:56 PM

48/M/182
47 lbs swings
17:58

Comment #321 - Posted by: Zim at March 8, 2010 8:38 PM

14'00"

Comment #322 - Posted by: James GS at March 8, 2010 8:49 PM

Three rounds for time:
Run 400 meters
55lb db swing X 21 swings
12 Pull-ups

11:42

I should get bonus points for doing this in Doc Marten low tops and a flat bar for pullups.

Comment #323 - Posted by: Avi Tevet at March 8, 2010 9:11 PM

As Rx'd: 13:05

Comment #324 - Posted by: Drew M/41/158/5'10" at March 8, 2010 9:27 PM

couldn't do it at the track...

3 Rounds

double unders 80x
45lb dumbell swings
12 pull ups

16'37

Comment #325 - Posted by: jean-paul lara at March 8, 2010 9:28 PM

As Rx'd:
10:33 (PR by 6 seconds)

Haven't PR'd on a met-con in a good while so this made me fairy happy. Pullups were pretty much deadhang so if i had thrown the kip in there i would have done even better.
Really want a sub 10 on this!

Comment #326 - Posted by: Eric Gohl 23/5'10/170 at March 8, 2010 9:50 PM

8:11 with 40 DU's for the run.

Comment #327 - Posted by: Sherwood m/21/6'/200 at March 8, 2010 10:20 PM

12:34

Think it's a PR by like 3 min but not sure. First time I have not stopped during a crossfit workout.

Comment #328 - Posted by: JEREMY Troy/IL/24/6'1"/162lb at March 8, 2010 10:45 PM

as rx'd

18:10

Comment #329 - Posted by: BRICEJ m/23/164/5'8" at March 8, 2010 11:05 PM

First time meeting "Helen," she sure did a number on my forearms.

9:09 as rx'd

Comment #330 - Posted by: Eric M/24/6'0"/165 at March 9, 2010 12:14 AM

My first Helen. As rxd. Lost time in transitions. Crappy treadmill doesn't speed up fast enough ;)
11:46 min

Comment #331 - Posted by: Anders m/28/73kg at March 9, 2010 3:47 AM

50# DB

10.37

PR for time & weight

Comment #332 - Posted by: KOA2 at March 9, 2010 3:49 AM

13:52

Comment #333 - Posted by: Andy at March 9, 2010 4:20 AM

5'8"/154.7

400m
20lb kettlebells
reverse pushups

12:00

Comment #334 - Posted by: Ashley at March 9, 2010 4:30 AM

15:43

2 Pood swings
assisted pullups

Comment #335 - Posted by: JerryM M/38/245/6'2 at March 9, 2010 5:14 AM

Day one of 5am workouts.
As rxd
stopwatch bombed, last round took 3:30.
Guestimating 9 min.

Comment #336 - Posted by: Blutke at March 9, 2010 5:28 AM

12:07

Comment #337 - Posted by: Hale at March 9, 2010 5:47 AM

M 36/5'10"/170

14:38

+36 GHD, 36 Ring Dip

Comment #338 - Posted by: RHoll at March 9, 2010 6:21 AM

M 36/5'10"/170

14:38

+36 GHD, 15 Ring Dip

Comment #339 - Posted by: RHoll at March 9, 2010 6:21 AM

As required 12 mins

Comment #340 - Posted by: ben at March 9, 2010 6:53 AM

3 x
(1:35 of Jumping Jacks
21 x 55# DB swing
12 PU)

11:28. Could do much better.

Subbed 1:35 of jumping jacks for the 400m run, as I got to the gym this morning only to find that I didn't bring my gym shoes, and so had to find a sub that could be done in dress shoes! It's been that kind of week... Also, had to break up the PUs EVERY round, which is crazy (PUs for max are at 29 as of last week). Gonna rest up tonight and try to get back on point tomorrow.

Comment #341 - Posted by: Slav 22/m/68"/153 at March 9, 2010 6:57 AM

AS rx'd

Ran on treadmill though

12:25

M/39/70"/168

Comment #342 - Posted by: cb at March 9, 2010 7:17 AM

M/50/6'3"/165

3 rounds
1/4 mile run on treadmill
21 x 50# db swings
12 PU

13:21. Work to be done.
Semper Fi.

Comment #343 - Posted by: MajorDad at March 9, 2010 7:20 AM

M/41/230/6.

14:10

Comment #344 - Posted by: power_puff_boy at March 9, 2010 7:46 AM

btw: 163

11:18 subbed thrusters for swings, attacking what i suck at.

rx'd time is 7:30ish

Comment #345 - Posted by: seth c at March 9, 2010 7:52 AM

60# DB for KB swings

12:12

Comment #346 - Posted by: ferb44 at March 9, 2010 7:57 AM

3 rounds of: run 400m, 10 burpees, 11 double unders, and 12 pull ups

11:04

Comment #347 - Posted by: jack b at March 9, 2010 8:10 AM

16min
sub 50# dumbell (my first dumbell/kb swing exercise ever)
sub 120# lat pull (pullups still too wimpy)

Comment #348 - Posted by: seedubya 33/6'3''/210 at March 9, 2010 8:14 AM

Checked the site quickly before heading to the NAS Pax River gym and thought it was 15 pullups vice 12 so I did 15. DBS were the killer!

16:13

Run 1:15/1:45/2:10
DBS 10+11/11+10/11+10
PullU 10+5/10+5/10+5

Comment #349 - Posted by: Sting M/44/69"/160 at March 9, 2010 8:25 AM

1 pood kb

8:38

Comment #350 - Posted by: cory at March 9, 2010 8:40 AM

32/m/5'10"/210

12:20 as rx'd

Comment #351 - Posted by: D Craig at March 9, 2010 9:27 AM

Josiah-11:37
Julie-Did not time.

Comment #352 - Posted by: Josiah and Julie in 32547 at March 9, 2010 9:47 AM

M/23/6'2/155

14:15

Comment #353 - Posted by: SeanMerron at March 9, 2010 9:50 AM

14:20 using a treadmill and having to walk to different floors between kb swings and running

Comment #354 - Posted by: Go Blue at March 9, 2010 9:54 AM

Using dumbbell and treadmill

9:39 (PR!)

Comment #355 - Posted by: Gremnatious M/30/180/6'1/North Carolina at March 9, 2010 10:03 AM

9.35 has issues with a treadmill or would have had a PR

Comment #356 - Posted by: Rosie in Atl at March 9, 2010 10:26 AM

as rx'd

8:27

Comment #357 - Posted by: Hernan [19 / 6'0/ 175] at March 9, 2010 10:29 AM

10:14

Not an exact science on the run distances - done outside, away from home & had to estimate the distance. Must have been fairly close though based on time, as my PR is 9:14.

Comment #358 - Posted by: Chris O m/29/175 at March 9, 2010 10:34 AM

F/35/125/5'2"

Done at Results CH
14:10
Sub'd Lat pull downs for PUs

Comment #359 - Posted by: Spy at March 9, 2010 10:37 AM

10:45....Much slower than last time (under 9), but that was after 6 month in Afghanistan....

Have to get back to it, and will.

Comment #360 - Posted by: Steve at March 9, 2010 10:56 AM

11:55 first time rx'd

Comment #361 - Posted by: GU997 at March 9, 2010 11:10 AM

11:55 first time rx'd

Comment #362 - Posted by: GU997 at March 9, 2010 11:11 AM


12.07 - 25#kb and standing pullups.

From 4/09: 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.

Comment #363 - Posted by: JonNYC - 40/M/170/5'11" xfit since 6/08 at March 9, 2010 11:24 AM

17'

mod. KB swings to 3#, learning form

then i bicycled home.

aloha.

Comment #364 - Posted by: pedalingj on maui m/38/77"/215# at March 9, 2010 11:40 AM

as rx'd 18:25

After pick up basketball for about an hour and a half

Comment #365 - Posted by: Cleveland at March 9, 2010 12:40 PM

Helen

400m
1 pood
pull-ups with blue band.

Time 15 min 39 sec

Soooooo much longer than the last time, had just finished D/L and OHS wod and ran (struggled) up stairs to start this wod, should have gone home.

Good Fun

Comment #366 - Posted by: Elaine, Scotland at March 9, 2010 1:37 PM

as rx'd: 9:17

Comment #367 - Posted by: Kevin at March 9, 2010 1:45 PM

12:47

over a week into the zone. not a pr, but didn't feel ill at any point, only last set of pullups broken into 5/7. placebo, diet, slacking? i'm saying diet. have lost 4lb, and rarely feel hungry.

Comment #368 - Posted by: mtvet/45/6'/220 at March 9, 2010 2:18 PM

25 min
deadhangers

Comment #369 - Posted by: skyman at March 9, 2010 2:55 PM

as rx'd

14:08

Pull ups are really lacking at the moment and the runs were quite laboured, but I suppose this is to be expected as I try to put some weight on...

But my last Helen was 12:30 so I am really dissapointed come to think of it, though I am about 10kgs heavier now than I was then.

Comment #370 - Posted by: Brian R at March 9, 2010 3:10 PM

10:45

Comment #371 - Posted by: GMN M/34/6'1"/197 at March 9, 2010 3:29 PM

30 lb dumbbell swing, run and PU as rx'ed.

10:32. 43 seconds faster than last time. Probably time to up the weight to a 40 pound dumbbell at this point.

Comment #372 - Posted by: brett_from_wylie at March 9, 2010 4:26 PM

C-
10:15

Comment #373 - Posted by: Jeff & Charity @ CF Snohomish at March 9, 2010 4:30 PM

WOD
"Helen"
as rx'd, 6.55

Big p.b. never thought i'd get under 7 !, but all straight through,1.5 pood now seems light,whereas when i started it seemed to suck the life out of you on Helen, the way the 2 pood does now on other wods + had to rush as i was getting caught up and had to get to the pull-up bar first !
Before and after,2 hrs Snatch work,Rdl's on a step,reverse hypers,and glute ham raises.

Comment #374 - Posted by: Pedro Barrera,Scotland at March 9, 2010 4:40 PM

9:45, as rx'd with 55lb dumbbell
PM, garage/street (55F)

Previous time (September 30, 2009 5:18 PM): 9:53
PM, garage/street (75F)

Comment #375 - Posted by: Ajax at March 9, 2010 4:52 PM

As RX'd on a treadmill: 9:52

Comment #376 - Posted by: Todd K at March 9, 2010 5:06 PM

cfwu x 3 (+90 pushups, -pullups)

as rx'd
8:59

all continuous sets.
garage and around alley loop.

Comment #377 - Posted by: crix (39/5'11"/169) at March 9, 2010 5:11 PM

8.59

At the park. People don't say anything and they try not to look, but you know they aren't quite sure what to make of the dude swinging the backpack (stuffed with weight, but they can't see that) and running around. Especially when I'm doing it after dark.

Comment #378 - Posted by: blckorder at March 9, 2010 5:45 PM

On treadmill and using 50lb kb (highest they had). Tough to transition between exercises quickly at globo gym, but I did need the rest :(

12:14

Hands were FRIED during pullups after climbing yesterday.

Comment #379 - Posted by: Garth M/28/6'2"/185lbs at March 9, 2010 6:08 PM

42/m/155
Haven't been able to run for several months
11:50
Did a 4th time 16:30

Comment #380 - Posted by: mhollis at March 9, 2010 7:22 PM

10:31 PR by 4 sec. Treadmill slowed me down a bit.

Comment #381 - Posted by: Dodsworth m/29/200/5'9'' at March 9, 2010 8:18 PM

3 days sending kids 3 to 16 years of age through an obstacle coarse at the Arnold Classic. This was so much fun and the most busiest I have ever been. The smiles and determination on those kids faces were priceless. Thanks for everyone that helped out.

Comment #382 - Posted by: Dan S. at March 9, 2010 10:51 PM

m/19/5'11/156

loved this wod
3 rounds of:
400m run
21 KBS with 16kg/35# pound
12 pull-ups

time 8:21

Comment #383 - Posted by: lanokota at March 10, 2010 2:53 AM

As Rx'd: 11:38

Previous PR with treadmill and 45 lb DB was 18:00

Comment #384 - Posted by: MattTruss M/24/5'7/165 at March 10, 2010 4:07 AM

M/45/165

as rx'ed 12:30

Comment #385 - Posted by: Panger at March 10, 2010 4:25 AM

Three rounds for time:
Row 400 meters
21 swings 25 pound dumbbell swing
12 Lat pull at 70#

Comment #386 - Posted by: Lori P at March 10, 2010 5:05 AM

Three rounds for time:
Row 400 meters
21 swings 25 pound dumbbell
12 Lat pull at 70#

13:08

Comment #387 - Posted by: Bells 37/6"1"/195 at March 10, 2010 5:06 AM

Three rounds for time:
Row 400 meters
20 pound dumbbell swing
12 lat pulls 60#

15:32

Comment #388 - Posted by: Teri S at March 10, 2010 5:07 AM

Three rounds for time:
Row 400 meters
25 pound dumbbell swing
12 lat pulls 80#

15:04

Comment #389 - Posted by: Susan M at March 10, 2010 5:09 AM

Three rounds for time:
Row 400 meters
21 swings 25 pound dumbbell
12 Lat pull at 70#

13:08

Comment #390 - Posted by: Lori P at March 10, 2010 5:10 AM

M/28/170. As rx'd 9:10. Been at Crossfit for 4 months now. Did this workout my third day in and couldnt even finish. Loving it!

Comment #391 - Posted by: Ryan Smith at March 10, 2010 5:18 AM

12:01
ran to culde-sac

Comment #392 - Posted by: mwf at March 10, 2010 5:46 AM

9:42 rx

Comment #393 - Posted by: Lee at March 10, 2010 7:17 AM

Gunnar: 8:23
Blaine: 8:54
Jen: 12:54 (30lb kettlebell)
Harold: 12:58
Chris: 14:28 (40lbKB and some jumping pullups)

Comment #394 - Posted by: Jenniferg at March 10, 2010 7:25 AM

9:58 as RX completely unbroken.

Comment #395 - Posted by: bruce at March 10, 2010 9:23 AM

12:13 as rx'd

Did pretty well, but definitely room for improvement.

M/25/5'11''/200

Comment #396 - Posted by: Kent at March 10, 2010 9:49 AM

9:58 as RX.

March 2, 2009: 13:58

Comment #397 - Posted by: bruce at March 10, 2010 10:05 AM

M/41/195/6'

10:56 as Rx'ed (PR)

Comment #398 - Posted by: Rbyrn@CrossfitMyrtleBeach at March 10, 2010 10:46 AM

m/41/169/5'9"

As rx'd: 11:57

Comment #399 - Posted by: Richie D. at March 10, 2010 12:23 PM

CFWUx3 (no PUs)
10:00
No resting. Need to run faster to improve on this time.

Comment #400 - Posted by: Doug at March 10, 2010 12:38 PM

As RX

M/31/170/5'7"

9:25

Comment #401 - Posted by: Jason Benade at March 10, 2010 1:16 PM

10:09

15 second improvement from October last year!

Comment #402 - Posted by: JT at March 10, 2010 2:30 PM

Only did 10 reps of 55lb. DB swing. -100lb. pullups.

11:43

Comment #403 - Posted by: Spit [M/33/6'1"/205] at March 10, 2010 3:35 PM

m/18/5'11"/165

as rx'ed

11:41

Comment #404 - Posted by: JBreakey m/18/5'11"/165 at March 10, 2010 3:52 PM

As Rx'd

12:11

M/22/167#/6'

Comment #405 - Posted by: Daniel B at March 10, 2010 3:55 PM

as r/x

10.10

did this on a treadmill so the second and third rounds were probably 15-20 secs slower while waiting for the machine to get up to speed. Clearly, it gave me a bit of a rest too, but I think I will go sub 10 if I ever run this on the road

Comment #406 - Posted by: nick in sydney 38/6ft/85kg at March 10, 2010 4:58 PM

11:12 w/ 52.5 lb db

Comment #407 - Posted by: rjg26 M/27/6'/182lb at March 10, 2010 5:20 PM

m36/175/5'8

subbed 500m row for run, I think it was a little harder!!! 14:00

Comment #408 - Posted by: c-loc at March 10, 2010 8:14 PM

Rowing Helen, 500 mtr rows
11:53

Comment #409 - Posted by: Mad Max at March 10, 2010 8:59 PM


Compare to:
090930 - 9:18
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)

Comment #410 - Posted by: B. Rhaly at March 10, 2010 9:40 PM

EJ
M/36/170
9:50
EJ

Comment #411 - Posted by: EJ at March 10, 2010 9:52 PM

CFWUx3

22:00

400m run on treadmill

Ernest 39/M/61"/154

Comment #412 - Posted by: twiki2 at March 10, 2010 10:30 PM

m/29/5'9"/158

60 lb kettlebell (no 55)

21:30 (pr)

Comment #413 - Posted by: ceaver at March 10, 2010 11:18 PM

Did Helen yesterday for the firsttime. Running was my weak spot, with my short hamstrings.

Total time 16.52.

Michel

Comment #414 - Posted by: michel at March 10, 2010 11:57 PM

As Rx

10.23

Comment #415 - Posted by: Liam McKarry at March 11, 2010 12:52 AM

As Rx

10.23

Comment #416 - Posted by: Liam McKarry at March 11, 2010 12:53 AM

As Rx

10.23

Comment #417 - Posted by: Liam McKarry at March 11, 2010 12:53 AM

As Rx

10.23

Comment #418 - Posted by: Liam McKarry at March 11, 2010 12:59 AM

14:45

267m run instead of 400m

Comment #419 - Posted by: Jeff 21/5'7/150 at March 11, 2010 7:52 AM

M/54/6'/190

as rx 11:41

Comment #420 - Posted by: phil sarris at March 11, 2010 8:13 AM

49/m/190

As Rx'd. 13:52. :14 slower than last and now just noticed the post before (#420) for the 54 y/o and I'm feelin even slower.

Comment #421 - Posted by: denob at March 11, 2010 9:03 AM

Rx'd

15:41

Comment #422 - Posted by: XAF at March 11, 2010 12:53 PM

23/m/180

19:00 with 62 lb kettlebell

Comment #423 - Posted by: Jared G at March 11, 2010 2:02 PM

Interrupted to open my car for friend.

Time with interruption: 19:43.

Comment #424 - Posted by: blades at March 11, 2010 2:18 PM

Did upstairs at IMA. Runs upstairs track 2 times around the outside per round, 21 55lb db swings, 12 strict PUs 10:56 on watch

Comment #425 - Posted by: R.Lee_Seattle at March 11, 2010 2:25 PM

3 rounds:

.25 mile run (track)
21 55lb dumbbell swing
12 strict pullups


10:49 03/11/2010 (track, strict)
08:37 09/30/2009 (12.0, 11.1, 11.0)
08:41 04/15/2009 (10.7,10.5,10.5, kipping)
09:53 03/01/2009
14:58 11/17/2008

Comment #426 - Posted by: johnathon in seattle 28/5'8/160 at March 11, 2010 2:26 PM

as rx'd 11:39 (PR is 11:31)

Comment #427 - Posted by: Patrick at March 11, 2010 3:11 PM

CF warmup.

40 lbs for kettle bell swings.
Rest as Rx.

Time 11:15 (Lungs are killing me. Getting over a chest cold.)

Comment #428 - Posted by: Madman75326 at March 11, 2010 3:47 PM

17:59 as Rx'd. First time to do this WOD. Liked it but it was hard

Comment #429 - Posted by: dschmals at March 11, 2010 3:48 PM

as rx'd:

after a crazy week of chaos...sledge and I this!!!

9:52 (pr)

Comment #430 - Posted by: al deezy (32-m-155) at March 11, 2010 4:04 PM

@ the sweatbox
as rx'd:

9:50 (pr)

After a long week of working and OT...had just enough energy to hit this wod up hard with Big Deezy...Congrats Deezy on the hard work and big pr...Ready for rest day; body is falling apart!!

Comment #431 - Posted by: N_Rahim 28/m/150# at March 11, 2010 4:47 PM

M 32/5'10"/185
As RX'ed 9:12

Comment #432 - Posted by: sthunder at March 11, 2010 5:58 PM

As Rx'd.

10:30 (PR)

New PR by 8 seconds. I thought I'd do better, but my legs couldn't push any further from the last two WOD's.


"Mrs. Miyagi"
Scaled to 1-pood KB
Jumping pull-ups (10.5" box)

10:30

Comment #433 - Posted by: Miyagi 30/m/166# at March 11, 2010 6:11 PM

Nice job Miyagi...way to work hard this week and pulling out a PR at the end!!

Comment #434 - Posted by: N_Rahim 28/m/150# at March 11, 2010 6:21 PM

M/55/5'10/170

PR 9:53
used a treadmill and dumbbells

Comment #435 - Posted by: demps at March 11, 2010 9:24 PM

cfwu
bench 195 5 sets of 5
as rxed 10:00 used treadmill and 55 lb db

Comment #436 - Posted by: homerba at March 12, 2010 2:39 AM

3 rounds

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

17:20 (pr)

~2:30 total spent walking up and down stairs between track and weight room

Comment #437 - Posted by: cbecker at March 12, 2010 5:58 AM

15:10

Last time (090930) was 15:36. On the treadmill this time at 11.0 instead of 10.0. Everything unbroken, but the last run started as a walk and probably "rested" for too long in between each movement. Since last summer, I've pretty much reached a plateau - nutrition has not been consistent and my head has not been in it with distractions from business etc.

Comment #438 - Posted by: clark at March 12, 2010 7:59 AM

Rx'ed 9:08

Comment #439 - Posted by: Harris K 24/M/181 at March 12, 2010 9:49 AM

m/178cm/89kg/34y
sub 2 min of rope jumps for run
21 swings with 50 pound dumbbell (heaviest i got)
12 Pull-ups

Comment #440 - Posted by: gepeto at March 12, 2010 1:12 PM

10:05

Comment #441 - Posted by: gepeto at March 12, 2010 1:15 PM

11:42

Comment #442 - Posted by: mjp at March 12, 2010 2:07 PM

M/50/153/1-1-06

As Rx'd

13:35 PR (by 0:52)

Comment #443 - Posted by: bingo at March 12, 2010 4:19 PM

Long CFWU including speed and jump rope.

Helen as rx'd (treadmill at 10mph):

8:12 PR
(2:41,2:45,2:46)

5min rest then 4x400m (2:00 rest)
1:24-1:30

Paced myself well, kept 1st rnd run slow, faster on KBS and runs next time.

later,
b
m/33/5'8-1/2"/165
(note: eating like a pig last few days)

Comment #444 - Posted by: brian p at March 12, 2010 6:13 PM

10:27 47s slow

Comment #445 - Posted by: lucien at March 13, 2010 7:11 AM

35/m/183

As Rx'd 9:37

Comment #446 - Posted by: Hoser at March 13, 2010 8:40 AM

used 50lb db for kb swings: ran to Bottomley's mailbox: 13.29, two minutes faster than previous.

Comment #447 - Posted by: spatterson at March 13, 2010 1:56 PM

"Helen"

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

11:25

Compare to 090930

11:06

Comment #448 - Posted by: Louis Herrera 51 70" 179 at March 13, 2010 8:30 PM

11:50

used 35lb dumbbell

Comment #449 - Posted by: d_wurm at March 13, 2010 10:25 PM

Three rounds for time:
Run 400 meters on treadmill at 2% incline and 9.5mph
40lb DB X 21 swings
12 Pull-ups

12:34

Comment #450 - Posted by: JrJordan at March 14, 2010 9:00 AM

as rx'd

13:21

Comment #451 - Posted by: marty c m/47/6'/240 at March 14, 2010 9:07 AM

30/m/71"/180#/Camp Taji, Iraq

CFWU x2
10:39 as Rx'd

Comment #452 - Posted by: Archer6479 at March 14, 2010 11:58 AM

CFWU
Helen
12:41
as rx'd
091007 - 11:13
pull up bar more distant from track.
M/49/197#/72"

Comment #453 - Posted by: RB at March 14, 2010 1:28 PM

45/m/171

9:23

almost, 4 sec off PR

Comment #454 - Posted by: moglee at March 14, 2010 6:26 PM

Missed – tendonitis

Comment #455 - Posted by: Bphantom at March 14, 2010 8:23 PM

17:48
PR

Comment #456 - Posted by: Maurkov at March 15, 2010 9:58 AM

3 rounds:
500M row
10 - 135# squat clean and press
10 - pullups

13:14

Comment #457 - Posted by: MikeyPaul/m/28/170/5'8" at March 15, 2010 4:27 PM

M/54/143/5'8"

as rxd 11:18


previous 11:00

Comment #458 - Posted by: Ssscaler at March 15, 2010 5:50 PM

10:31 - pr

Comment #459 - Posted by: gary martins at March 16, 2010 10:14 AM

M/35/210/69"

as rxd

19:30

Comment #460 - Posted by: steelofcrom at March 16, 2010 11:11 AM

10:28 As Rx'd

Comment #461 - Posted by: Nick B at March 16, 2010 2:17 PM

12:26 as prescribed (uphill both ways in the snow) at 64oo'.

Comment #462 - Posted by: daddyo at March 16, 2010 4:28 PM

8:08 PR

But did it on a treadmill!

Comment #463 - Posted by: cheflin 31/M/5'11"/200 at March 16, 2010 6:27 PM

As rx'd

8:59 (PR by 1:20)

All sets unbroken.

“The LORD is my shepherd, I shall not be in want. He makes me lie down in green pastures, he leads me beside quiet waters, he restores my soul. He guides me in paths of righteousness for his name's sake.”- Psalm 23:1-3

Comment #464 - Posted by: Jon/M/28/5'9/155 at March 17, 2010 9:09 AM

CFWU x 3

+1200M (3+2+2 PAC laps)
#45 KB x 21 all unbroken (35# last time)
#40 on Gravitron, all unbroken (#70 last time)

17:13; 45 seconds slower than last time...


Comment #465 - Posted by: F15E_WSO/47/6'/180 at March 17, 2010 12:53 PM

m/36/5'9/177
CFWU-3. Reg. Superman. Burgener. DU.
9:28-PR
All sets unbroken.
Pretty good job pushing on runs. Still room for improvement though.
9/30 9:55
4/15/09 10:53
3/1 10:20
11/17/08 10:15
9/21/08 10:44
7/29/08 11:09

Comment #466 - Posted by: jrm at March 17, 2010 4:16 PM

m/38/185/5-10

As Rxd.
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups.
Time 10.25... Out back door to where concrete ends toward the water, back to gym,

Avg hr 77%
cal 215
Recov 182-126 =56

Splits were:
RNd 1 = 3.14 at 72%
2= 3.40 at 78%
3= 3.30 at 80%
Slightly off the pace from Sep 30, 2009, see below. run was what was slower, rest were straight thru.


last time 10.00

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

Comment #467 - Posted by: Matt A at March 17, 2010 6:11 PM

Treadmill
55 lb db
deadhangs

10:21

Comment #468 - Posted by: Mike 36/66"/170# at March 18, 2010 11:17 AM

23.m.138.65"

as rx'd
12:30(PR)

Last Time:
13:56

Comment #469 - Posted by: Francis Vu Nguyen at March 18, 2010 9:47 PM

29/m/183

paced off 400m, swings w/ 60# DB

7:59 (PR)

first sub 8 Helen

Comment #470 - Posted by: MoGreene at March 19, 2010 4:08 AM

"Helen", scaled KB to what I've got.
Run: 400m
KB: 1 pood x 21
PU: x12
3 rounds 9:33, PB by 0:17. Felt very rough and was sure runs were slow, but still got the PB.
All unbroken except last two reps of PU.

Comment #471 - Posted by: Harpo at March 19, 2010 8:35 PM

15/03/10
M/34/80
"Helen"
As rxd
11:00

Comment #472 - Posted by: blackrockboy at March 20, 2010 3:34 AM

As Rx'd 7:37

Comment #473 - Posted by: bubbles M/34/180/69" at March 20, 2010 8:33 AM

As rx'd with dumbbell. Slow time today, felt like I could have done the swings unbroken with a KB, but stopped several times to better my grip on the greasy dumbbell.
Muscle up practice afterwards.

14:54

[13:02 - with KB]

Comment #474 - Posted by: JonK at March 21, 2010 12:28 PM

m/35/6'2/235lbs

as rx'd 11:08

Comment #475 - Posted by: Dano at March 26, 2010 11:39 AM

20100327 1200hrs
WOD100307: "Helen": Three rounds for time:
Run 400 meters
21 Kettlebell swings (24kg KB)
12 Pull-ups
As Rx'd in 12:44. Had to run into the house for the PUs.

Comment #476 - Posted by: AlexR 29/m/94kg at March 28, 2010 12:21 PM

34 yom 197 lbs.

First day after carb up. Trying to quickly get back into ketosis. About 21 hours into my 20 hr fast but still don't feel hungry. Moved the kettlebell to right under the pull up bar. 13:24 (PR) Runs on treadmill. 10 mg E / 100 mg C

Last time:
34 year old male 204 lbs

14:46 (PR) on treadmill.

Comment #477 - Posted by: kgw at March 29, 2010 4:16 PM

subbed dips for dumbbell swings

17:53

Comment #478 - Posted by: Manchild at April 3, 2010 7:14 PM

000000000000000000000000
31/m/160/65"
11:17 (PR)
on treadmill

Comment #479 - Posted by: ac at April 12, 2010 7:07 AM

Rx ...17 min.

Comment #480 - Posted by: M-DOG at April 12, 2010 2:40 PM

10:40.... 40 seconds slower than last time. Should have been more aggresive!

Comment #481 - Posted by: Neal Barron at April 17, 2010 10:10 AM

19:10
Slow running pace, recovering from plantar fasciitis.

Comment #482 - Posted by: Adam B | 38m | 202 lbs at April 19, 2010 11:46 AM

26/m/5'8"/150

as Rx'd: 12:05 PR

Craig: 12:25

Comment #483 - Posted by: Matt Laney at April 27, 2010 5:14 AM

M/34/170

swim 1500 yds-speed intervals, in the AM

about 3 hours later,
bike (trainer)-45:00, with some sprint work

then,
Three rounds for time:
Run 400 meters (treadmill)
50 pound dumbbell swing X 21 swings
12 Pull-ups

9:47

Comment #484 - Posted by: Chad at May 2, 2010 5:37 PM

11:59 as rx'd
55 lb db

Comment #485 - Posted by: chaps at May 6, 2010 8:51 AM

Diz-11:50 (30# swing/blue band)
Pip-10:07 (35#)
VB-10:57 (30#/B jumping)
Morrow-11:15 (35#)
Colleen-12:00 (20#/green band)
*KJ-11:40 (20#/b)
Rachael-13:27 (20#/g)
Frank-7:19 (full gasser/10#x15/gx10)
Lama-11:47 as rx'd
Jack-9:32 (40#)
Meg-14:33 (20#/g)
Amanda-11:28 (20#/g)
Mikey-12:08 (35#)
Max-9:34 (35#/b)
Abby-13:35 (15#/g)
M. O'neal-15:00 (20#/g)
*Ko-9:30 (35#)
Kurt-10:32 (35#/g)
Size-15:33 (30#/g)
Lamp-11:47 (20#/g)
Emma-12:12 (15#/g)

Comment #486 - Posted by: BFCC at June 15, 2010 8:17 PM

As rx´d
10.12 on a treadmill

probably 9.50 if I estimate time-loss on treadmill up to speed. Good workout!
running 1.25 / round

Comment #487 - Posted by: Peter at July 12, 2010 6:38 AM

Alex W: 12:12 (30# swing/g-jumping pullups)
Frank: 12:18 (15/b)
Mrs Hermes: 13:00 (20/g-jumping)
Emma: 9:54 (20/g)
Abby: 10:03 (20/g)
Lama: 10:54 as rx'd
Alex A: 10:57 (35)
Amanda: 10:07 (20/g)
VB: 10:38 (30/g-jumping)
Mehgan: 11:04 (20/g)
Max: 8:20 (35/b-knee)
Colleen: 9:55 (20/g)
Tara: 10:31 (20/g-jumping assisted)
Carey: 8:48 (30/g-jumping)
KJ: 12:00 (20/b)
Size: 12:05 (30/g-knee)
Wick: 11:30
Morrow: 10:55 (35)
Diz: 9:59 (30/b)

Comment #488 - Posted by: BFCC at July 26, 2010 2:13 PM

rx'd treadmill
08:50 new PR-09-17

Comment #489 - Posted by: Nathan L. 6'/29/186 at September 17, 2010 5:55 AM

A little lighter, a little older, and a little faster. Cool my post were back to back months apart.
1st day back from stomach bug:
PR 11-16
08:17
rx'd no treadmill

Comment #490 - Posted by: Nathan L. 6'/30/178 at November 16, 2010 7:45 AM

as rx`d

7:47

Comment #491 - Posted by: haavardm at November 25, 2010 8:04 AM

CFWU x3 (no pull-ups)
BWU

17:37 (PR)

Run on treadmill; 55lb dumbell swing

Ernest 40/M/61"/164

Comment #492 - Posted by: twiki2 at November 29, 2010 1:43 PM

14:27

Comment #493 - Posted by: dcyn at June 30, 2011 12:36 PM

Run on treadmill; 55lb dumbell swing
Ladies Diamond Rings

Comment #494 - Posted by: Larry at February 14, 2014 1:17 AM
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