Yes !! Finally some KB swings !!!

My most favorite wod. Can't wait !!

My favorite WOD.

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

NICE!!! Thats whats up.

Tony is awesome!

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

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

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

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

new PR, 10:20 rx'd

Probably my favorite WOD!

what is 1 1/2 pood kettlebell?

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.

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...

As RX'ed 7:50

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.

Crossfit Sri Ram Ashram, India
Arvind rx
11:01

Bachendra rx
11:36

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

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

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

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

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

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

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)

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

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

10'28" my first attempt

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

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

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!

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?

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

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?

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!!

m/44/185

9:14-PR

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.

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.

32/m/190

as rx'd

9:35

"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.

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.

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

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.

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

Eva has a mean streak to her.

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

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

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

12:00

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!

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.

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!!

Brian,

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

M/36/175

As Rx'd, 10:20 (PR)

bw 165

10:05 as rx'd

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

used 1.75 pood kb (don't have 1.5)

time: 11'45

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

m/22/180

rx'd 13:01

M/29/183/5'10"

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

11:56 as Rx'd

10:56

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

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

with 1.75 pood kb

time: 13.14

17:45

(used 50 lb dumbell)

M/31/189cm/111kg

12:30

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

M/27/6'4"/230

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

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

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?

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.

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

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!

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

10:26 (pr 9:47)

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?

M/35/69"/170

9:57 as Rx'd

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

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

M/23/5'10"/175#

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

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.

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.

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

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

33/m/165

Used 55lbs db 14:49

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.

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.

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

9:15 with 1 pood KB

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.

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

34 yom 230 bwt

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

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

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

11:35

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

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

12:30 45# KB.

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

Aloha,

Jordan

First time doin Helen:

Rx'd: 8:24

Good stuff!

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.

as Rx'd 9:50 (PR)

Shout out to Mikey J for killin it today!

Rx'd: 8:11 (PR)

34/165/5'9"

www.crossfitjulia.com
Louisville, CO

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.

Helen: 10:50

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

Laura f/47/5'7/150

Helen with 20lb vest and plates

10:09

first helen

as Rx'd

8:28

sub 8 next time for sure!

8:23

Scaled the dumbbell swings down to 35lbs.

3rds:

20:14

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. :)

As rx'd

9:45 (PR)

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

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

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

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

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.

10:22 as rx'd (PR)

34/m/5'11"/195

7:57 rx'd PR

did her in sept. at 9:54

stoked!!!!!

modified helen

3 rounds of

400 m run
15 1.5 pood
9 pu's

11:48

ran at Maynard Jackson High School track

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

16kg KB

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

21:12 as rx'd

as rx'd

11:38

17:16 rx'd

new to crossfit. first helen

Worked in the woods today.

Carole and I will have our encounter with Helen tomorrow.

used 55lb DB for swings

as r'xd time 9:35

As RX'd 7:53

M/24/6'1"/180

As Rx'd:
9:32

23/m/6'0/195

12:23

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

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

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

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.

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!!

13:05

As rx'd 12:27

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?

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!

15:00

Used 40 pound db

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

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

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

M/49/6'3"/195

16:46 as rx'd

16:25. 50 lb dumbell, first crossfit workout

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.

fun fun ,, 13.00 min sub 35 KB

10:10(PR)

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

9:55 as rx'd.

Fun WOD.

as rx'd
9:46 (not PR)

had to wait for treadmill to fire up each rd

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

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

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

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

15:34

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

12:00

29/M/142

11:13

PR on this course

m/220/31

9:57

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

m/47/198

As Rx'd.

14:25

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.

Sub'ed puppies version

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

13:32

12:41

subbed 45lb db

Done with 1 pood kettlebell, heaviest i have.

11:07

Subbed rowing for running.

10:30

M/29/5'11/202

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

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.

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

rx'd 8:32

26/m/65kg/sydney

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

7:54 rx'd

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.

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

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.'

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

8:20

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

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.

m/30/5'11"/180

As rx'd

8:34 (PR)

Get some!!

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!

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!

11:16 as rx

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

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

rx'd

9:19

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.

9:26 as rx'd

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

11:01.

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

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

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!!!

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

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

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.

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!

First Helen
9:32

Hurt so good!!!

M/36/187

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

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

M 34 6'00" 190

8:37 as rx'd

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

M/45/6'1"/185

10:17 as Rx (treadmill)

m/37/184/72"

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

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

31/m/195

9:28 as rx'd.

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

11:24 as rx'd

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.

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

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)

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.

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!

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.

1st as rx'd
35 minutes

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

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.

M/25/150#/5'7"

Subbed 500m row and used 55# db

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

M/25/150#/5'7"

Subbed 500m row and used 55# db

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

11 minutes

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

15:31

11:08, 45# KB

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

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

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

Strength

Snatch 5x2@85% - 50kg

WOD as Rx'd

8:28

M/32/6'3"/200

As Rx'd: 9:14

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

Treadmill, 20 kg kettlebell, jumping pullups.

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

M/42/6'0"/185

As Rx'd: 11:32

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

m/41/6'0"/195

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

13:47

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

as rx'd
outside, icy conditions

8:45

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

15:32

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.

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

M/44/180

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

as Rx'd
8:04(PR)

M/32/5'8"/175#

19:00

17.38
Felt very weak today.

as RX'd 14:40

As rx'd: 8.12

14:37
as Rx'd

45# db swing
15:37

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

Rx'd
13:53 w/ DB Swings

M/40/175/6'

As Rx'd 13:15

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

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

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

21 min as rx'd

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

14:30 with 45# dumbbell

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

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

10:47 as rxd

M/23/165

45lb swings

10:20

400 M Run
20 lb Kettlebells
12 Modified Pullups

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

19:50

400 M Run
20lb Kettlebell
Modified Pullups

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

19:50

400 m
20lb kettlebell
modified pullups

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

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

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.........

As prescribed

11:20 PR this course (some hills)

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

M/42/5'10"/200

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

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

1:45

On Sunday, 3/7

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

9:48
Ran on elliptical at level 15

As Rx'd - 10:55
New PR.

m/24/180

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

16:13

17:24
Pull-ups with 45# assist

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

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

13:51

Subed riding the bike at the ciclopista.

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

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

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

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

13:41

11:01 as rx'd

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

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

Rx'd 14:04

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

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.

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

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

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$$

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

Late entry:

"Helen" make-up 3/8

11:35 RX

10:54

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.

7:40

as rx'd

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

Did this one a day late.

As rx'd

7:32 PR

14:58

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

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!

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!

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

12:19

m/38/76/215

"Wet Helen"
500m rows, kb&pus

9:58

11:17

(Parking lot 400m)

M/26/5'11"/198

did pullups w/ assist from 1 inch band.

29'15.0"

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

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

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

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

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

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

M/41/180

As rx'd:

9:27

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

More better faster

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

Rx'd.
8:26

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

M/42/5'11"/180

As rx'd

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

unmodified, as Rx'd,

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

m/26/214#/70"

M/51/175#/70"

44# KB

11:45

Feeling my age...

M/33/142lbs/5'5"

As rx'd
11:30

m/34/175

10:47 as RX'd
Must go faster

40/m/190
as rx'd

7:47 (tied pr)

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

15:46

m/33/205

as rx'd: 9:29

cfwux2

as rxd
12:37

Rx'd

14:24

not so hot, treadmill and 55lb db:

11:16

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

Dale
as rx'd 9:47

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.

9:03 (55lb dumbell)

SUB 40# db
SUB 80# pd

19:12

~13:30

50# db.
PU with no assist.

Significant PR

Subbed row 4 run

12:05

31 yom, 190 lbs

9:44 as rx'd

my best is around 8 minutes

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.

m/32/5'9"/175

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

First time with Helen: 11:39

CFWoD 29

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

22:05

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

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

m/50/165
21:30

48/M/182
47 lbs swings
17:58

14'00"

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.

As Rx'd: 13:05

couldn't do it at the track...

3 Rounds

double unders 80x
45lb dumbell swings
12 pull ups

16'37

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!

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

12:34

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

as rx'd

18:10

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

9:09 as rx'd

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

50# DB

10.37

PR for time & weight

13:52

5'8"/154.7

400m
20lb kettlebells
reverse pushups

12:00

15:43

2 Pood swings
assisted pullups

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

12:07

M 36/5'10"/170

14:38

+36 GHD, 36 Ring Dip

M 36/5'10"/170

14:38

+36 GHD, 15 Ring Dip

As required 12 mins

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.

AS rx'd

Ran on treadmill though

12:25

M/39/70"/168

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.

M/41/230/6.

14:10

btw: 163

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

rx'd time is 7:30ish

60# DB for KB swings

12:12

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

11:04

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

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

1 pood kb

8:38

32/m/5'10"/210

12:20 as rx'd

Josiah-11:37
Julie-Did not time.

M/23/6'2/155

14:15

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

Using dumbbell and treadmill

9:39 (PR!)

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

as rx'd

8:27

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.

F/35/125/5'2"

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

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.

11:55 first time rx'd

11:55 first time rx'd

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.

17'

mod. KB swings to 3#, learning form

then i bicycled home.

aloha.

as rx'd 18:25

After pick up basketball for about an hour and a half

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

as rx'd: 9:17

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.

25 min
deadhangers

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.

10:45

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.

C-
10:15

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.

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)

As RX'd on a treadmill: 9:52

cfwu x 3 (+90 pushups, -pullups)

as rx'd
8:59

all continuous sets.
garage and around alley loop.

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.

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.

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

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

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.

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

As Rx'd: 11:38

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

M/45/165

as rx'ed 12:30

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

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

13:08

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

15:32

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

15:04

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

13:08

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!

12:01
ran to culde-sac

9:42 rx

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

9:58 as RX completely unbroken.

12:13 as rx'd

Did pretty well, but definitely room for improvement.

M/25/5'11''/200

9:58 as RX.

March 2, 2009: 13:58

M/41/195/6'

10:56 as Rx'ed (PR)

m/41/169/5'9"

As rx'd: 11:57

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

As RX

M/31/170/5'7"

9:25

10:09

15 second improvement from October last year!

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

11:43

m/18/5'11"/165

as rx'ed

11:41

As Rx'd

12:11

M/22/167#/6'

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

11:12 w/ 52.5 lb db

m36/175/5'8

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

Rowing Helen, 500 mtr rows
11:53

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)

EJ
M/36/170
9:50
EJ

CFWUx3

22:00

400m run on treadmill

Ernest 39/M/61"/154

m/29/5'9"/158

60 lb kettlebell (no 55)

21:30 (pr)

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

Total time 16.52.

Michel

As Rx

10.23

As Rx

10.23

As Rx

10.23

As Rx

10.23

14:45

267m run instead of 400m

M/54/6'/190

as rx 11:41

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.

Rx'd

15:41

23/m/180

19:00 with 62 lb kettlebell

Interrupted to open my car for friend.

Time with interruption: 19:43.

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

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

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

CF warmup.

40 lbs for kettle bell swings.
Rest as Rx.

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

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

as rx'd:

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

9:52 (pr)

@ 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!!

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

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

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

M/55/5'10/170

PR 9:53
used a treadmill and dumbbells

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

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

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.

Rx'ed 9:08

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

10:05

11:42

M/50/153/1-1-06

As Rx'd

13:35 PR (by 0:52)

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)

10:27 47s slow

35/m/183

As Rx'd 9:37

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

"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

11:50

used 35lb dumbbell

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

as rx'd

13:21

30/m/71"/180#/Camp Taji, Iraq

CFWU x2
10:39 as Rx'd

CFWU
Helen
12:41
as rx'd
091007 - 11:13
pull up bar more distant from track.
M/49/197#/72"

45/m/171

9:23

almost, 4 sec off PR

Missed – tendonitis

17:48
PR

3 rounds:
500M row
10 - 135# squat clean and press
10 - pullups

13:14

M/54/143/5'8"

as rxd 11:18

previous 11:00

10:31 - pr

M/35/210/69"

as rxd

19:30

10:28 As Rx'd

12:26 as prescribed (uphill both ways in the snow) at 64oo'.

8:08 PR

But did it on a treadmill!

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

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...

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

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.

Treadmill
55 lb db
deadhangs

10:21

23.m.138.65"

as rx'd
12:30(PR)

Last Time:
13:56

29/m/183

paced off 400m, swings w/ 60# DB

7:59 (PR)

first sub 8 Helen

"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.

15/03/10
M/34/80
"Helen"
As rxd
11:00

As Rx'd 7:37

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]

m/35/6'2/235lbs

as rx'd 11:08

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.

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.

subbed dips for dumbbell swings

17:53

000000000000000000000000
31/m/160/65"
11:17 (PR)
on treadmill

Rx ...17 min.

10:40.... 40 seconds slower than last time. Should have been more aggresive!

19:10
Slow running pace, recovering from plantar fasciitis.

26/m/5'8"/150

as Rx'd: 12:05 PR

Craig: 12:25

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

11:59 as rx'd
55 lb db

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)

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

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)

rx'd treadmill
08:50 new PR-09-17

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

as rx`d

7:47

CFWU x3 (no pull-ups)
BWU

17:37 (PR)

Run on treadmill; 55lb dumbell swing

Ernest 40/M/61"/164

14:27