November 25, 2010

Thursday 101125

"Helen"

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

Kevin Montoya 7:19, Rob Orlando 7:21, Heather Bergeron 8:38 (1 pood), Austin Malleolo 9:05, E.C. Synkowski 9:53 (1 pood).
Post time to comments.

Compare to 100307.

KrauszAlfrédHomeGymTransylvaniaRomania_th.jpg

Enlarge image

Krausz Alfred's home gym, Transylvania, Romania.


"Roundtable in Tahoe: Community Comments", CrossFit Journal preview video [wmv] [mov]


Grand Re-Opening at CrossFit by Overload - video [wmv] [mov]


Rob Orlando on today's WOD - video [wmv] [mov]

Heather Bergeron and E.C. Synkowski on today's WOD - video [wmv] [mov]

From the Vault:
Helen WOD Demo - video [wmv] [mov]


"Clive Thompson on the Power of Visual Thinking", Wired.

Posted by lauren at November 25, 2010 5:00 PM
Comments

NICE! Dont need to go to the gym for this one, thats good cuz its closed tommorow.

DO WORK!!!

Comment #1 - Posted by: BlackCatX-Fit at November 24, 2010 5:04 PM

Happy Thanksgiving to Everyone! Have a good WOD!

Comment #2 - Posted by: Big Dog at November 24, 2010 5:05 PM

coolest
crossfit
gym
EVER!!!!!!!!!!!!!

Comment #3 - Posted by: randy at November 24, 2010 5:07 PM

It just occurred to me that I've been doing these workouts for a few months now and haven't thanked you guys for making this all publicly available.

Thanks so much. It's appreciated.

Comment #4 - Posted by: Sinal M/31/5'9"/215 at November 24, 2010 5:09 PM

That gym has an "old school" feel to it. Love it!

Comment #5 - Posted by: Ronnieboy at November 24, 2010 5:11 PM

That is the coolest gym of all time, whether you're a crossfitter or not. This guy is getting work done. THIS is what CrossFit is all about!

Comment #6 - Posted by: Speal at November 24, 2010 5:11 PM

Once again I Love the music at crossfit new england, makes me wanna wod there!

Comment #7 - Posted by: Focker - Crossfit Taranis at November 24, 2010 5:26 PM

Did this one at my local box today, as RX 13:18

Comment #8 - Posted by: Beau at November 24, 2010 5:27 PM

Rx'd at Crossfit Brookvale - Strength Power Speed, 7.33

Comment #9 - Posted by: Harry Martin at November 24, 2010 5:28 PM

It's been my custom on Thanksgiving over the last couple of years to express my gratitude not only to Coach and Lauren for my place here, but also to any of you who might visit, chez Crossfit. Tonight I showed my father-in-law the interview that Tony Budding did with me some 3 years ago. It sums up my feelings as well today as it did then:

"I'm no longer lonely (in the gym) because I know that every day there are hundreds of thousands of people doing the exact same workout. My people are here, on Crossfit."

I am a lucky man. I am thankful, every day, for all that this community, this Crossfit, has given me. Thank you, once again, for saving me a place here at the Crossfit table.

Happy Thanksgiving.

Darrell

Comment #10 - Posted by: bingo at November 24, 2010 5:30 PM

Awesome "home made" gym...and do I spy some nunchuks hanging above the dip bars there? Gets me to pondering, once again, about the influence of the late, great Bruce Lee on all things MMA and CrossFit.

Comment #11 - Posted by: Cuz at November 24, 2010 5:30 PM

Great looking gym!

Comment #12 - Posted by: Jim at November 24, 2010 5:34 PM

How come there aren't any female "hero" workouts? Don't our female service personnel warrant the same honor?

Comment #13 - Posted by: Jim at November 24, 2010 5:38 PM

How come there aren't any female "hero" workouts? Don't our female service personnel warrant the same honor?

Comment #14 - Posted by: Jim at November 24, 2010 5:39 PM

I absolutely love that gym!

Comment #15 - Posted by: Pat Sherwood at November 24, 2010 5:42 PM

Wow - THAT'S a gym.

# 11 Cuz - I shared the same sentiment about the nunchuku-looking things too!

# 12 Jim - I think that's a real important question, Jim; right on.

Comment #16 - Posted by: w at November 24, 2010 5:42 PM

9:49, as rx'd
PM, 44F, after doing Jackie. First post in several months, rough time but back in the fight.
Previous posts on this WOD:

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 #17 - Posted by: ajax at November 24, 2010 6:00 PM

I am curious about the KB technique seen in Heather and EC's video. I am seeing this more and more - not so much a swing as a "collapse", both on the down and even on the up.

Perhaps someone can educate me. Is this what is coming out of the CF KB cert now?

Comment #18 - Posted by: Pat at November 24, 2010 6:07 PM

I want to go to that gym!

Comment #19 - Posted by: Heber at November 24, 2010 6:15 PM

So. Monday I did Jackie 10:08 Tuesday I did Helen 11:28 and Today I did Cindy: 18Rounds+5 Pull-ups 10 Pushups 1 Squat. (as part of the 28 day program I made myself)

If they do Cindy on Main site next, I am officially a psychic.

Comment #20 - Posted by: Marvin at November 24, 2010 6:15 PM

Sorry, the KBs at the gym I go to don't have "pood" on it so I did it with a 45lb KB.

Comment #21 - Posted by: Marvin at November 24, 2010 6:16 PM

Jim #14, w #16,

Perhaps you've noticed one of the other characteristics that the "Heroes" share, other than gender.

They're all dead. They all died in the line of duty.

Thus far, blessedly, no women with a Crossfit connection have died in the line of duty in their capacity as first responders of some sort. I am confident that each and every female service person who has yet to have a named "Hero" workout in her honor is quite happy about that.

Why is it that you seek to imply mal-intent on the part of those who chose who is to receive this honor? Why do you assume that someone thinks that women don't warrant this honor, rather than look juuuust a little closer and see the answer? I don't get that, the knee-jerk negative assumption.

Why is that? THAT'S the real important question.

Comment #22 - Posted by: bingo at November 24, 2010 6:25 PM

Look closely...this guy has nunchucks and a gas mask out there! He is ready for anything! AWESOME!

Comment #23 - Posted by: bs2103 at November 24, 2010 6:30 PM

And Bingo brings the truth.

Comment #24 - Posted by: Mowgli at November 24, 2010 6:34 PM

Crossfit Dracula. Gym equipment supplied by Dr. Frankenstein. GET FRANKENFIT!!!!

Comment #25 - Posted by: B at November 24, 2010 6:40 PM

Lipson doesn't get it. 99% of the criticism is directed towards inadequate range of motion, not unsafe technique. The elite demos frequently involve people taking short cuts to enhance their time.

Comment #26 - Posted by: twozeroslop at November 24, 2010 6:45 PM

Sickest gym ever.

Comment #27 - Posted by: RobW at November 24, 2010 6:49 PM

Read the visual thinking article. funny thing, I did not fully understand the idea of the GRAPHIC until I got the context from the text. Yet, all tests show that I'm a visual learner.

Keep in mind that words are pictures that allow us to better access our abstract thinking skills. Additionally, when compared to text, imagery is one of the media most easily manipulated to say what we want it to say. That we want someone to draw it out for us says at least one if not both of these two things. 1. We are stupid--not just uneducated, but with a mountain of knowledge and opportunities to learn never before seen in humankind's history, failure to educate oneself is willfully stupid. We should be able to read complex bodies of text and intelligently communicate on them. 2. We are far too impatient. Holding complex thought and ideas in one's head you get from reading takes time and patience, something our culture should recapture.

However, I do like to see charts and graphs and videos and illustrations along with the text, so perhaps I contradict myself. Or perhaps I see this as a regression to the middle ages where signs were in pictures because only an educated few knew how to read and converse about ideas in print, and realize that a litrate citizen is likely to be well educated citizen who is more likely to be a free one, since thinking human beings prize their freedom to think and express those ideas--this possibility came through Guttenberg for the west, at great personal cost to many, and I would hate to see it tossed aside. (side note yes I know China invented it first, but his press was what brought the idea into the limelight in the west.)

Comment #28 - Posted by: Chris at November 24, 2010 6:58 PM

Helen. One of my favorites. However, my "garage gym" crew has opted to make up the Lumberjack 20 we missed. I have much to be thankful for, and these individuals are on the list, among all of the others who serve. Thanks for all you do.

Comment #29 - Posted by: Tom R. at November 24, 2010 7:03 PM

7:52

The run was about 8-10% grade, 200m turn around, slowed the run time down a lot, gunna try this again soon on a flatter course.

Comment #30 - Posted by: Kyle sikes at November 24, 2010 7:03 PM


Damn Heather CRUSHED that. Must be the shirt she was wearing ;-)

Comment #31 - Posted by: Brian Costello at November 24, 2010 7:06 PM

more pullups...yeeeees!!

Comment #32 - Posted by: lisak at November 24, 2010 7:16 PM

Glad you noticed the gas mask too bs2103....that's hard core.

Comment #33 - Posted by: kevin at November 24, 2010 7:23 PM

Stump jumps! Cool.

Comment #34 - Posted by: CJ at November 24, 2010 7:25 PM

Great work on the gym man :) Good to see that Crossfit is getting bigger over there too. Keep it up.

Comment #35 - Posted by: Razvan Mircea at November 24, 2010 7:26 PM

Sweet home made nunchucks!

Comment #36 - Posted by: Boyd at November 24, 2010 7:36 PM

Is that Rob Dyrdek eating a taco in the CF overload video? If its not, it looks A LOT like him.

Comment #37 - Posted by: Bill at November 24, 2010 7:37 PM

coach,lauren: Thanks.
CrossFit has changed my life and I really do thank you for it!

Comment #38 - Posted by: Steven M. Platek at November 24, 2010 7:44 PM

I heart Bingo! Always make sense of everything!

Comment #39 - Posted by: Michele at November 24, 2010 7:47 PM

Awesome performance Rob! Your vids are always inspiring and give me something to stive for, keep em coming man!

Also great intensity Heather and EC, its always nice to see you ladies workin hard! you have a flawless butterfly kip Heather!

Crossfit by Overloads gym looks insanely awesome, i've gotta train there sometime!

Comment #40 - Posted by: BeardedWonder at November 24, 2010 7:52 PM

I love the old video of OPT doing the sub-7 Helen. Great music. Great athlete.

Comment #41 - Posted by: Clark (29M/6'8"/225) at November 24, 2010 7:53 PM

9:42

Comment #42 - Posted by: Ross Hanson m/34/6'/195 at November 24, 2010 8:06 PM

the barbells and platform are my favorites. really cool.

Comment #43 - Posted by: luis at November 24, 2010 8:12 PM

Krausz is ready for anything, even zombies...

ESPECIALLY ZOMBIES!!

Comment #44 - Posted by: jacobG at November 24, 2010 8:14 PM

I'll bet tomorrow is Fran

Comment #45 - Posted by: Ted at November 24, 2010 8:14 PM

Was wondering the same thing about the kettle bell swings being more linear and less of a swing. Noticed it in the tahoe videos too. What's the deal?

Comment #46 - Posted by: Pedro at November 24, 2010 8:17 PM

Did this twice.

1st time in order as rx'd - 12m40s. Killed me. Took several minutes to recover.

2nd time (2 hours later), different order - thruster, pull-up, row - 10m16s. Recovered quickly.

Comment #47 - Posted by: gazaloo/m/45/165lbs/5'9" at November 24, 2010 8:25 PM

^oops; sorry. Meant to post that on yesterday's "Helen" WOD.

Comment #48 - Posted by: gazaloo/m/45/165lbs/5'9" at November 24, 2010 8:26 PM

Dude, that is the most appropriate looking gym for the land of Dracula you could find.

Comment #49 - Posted by: thatguy at November 24, 2010 8:43 PM

this is the vampire slaying preparation box.....gas mask and nunchucks just in case stuff goes down during the wod!!!!

Comment #50 - Posted by: Carl at November 24, 2010 8:51 PM

I was also wondering about the different kettlebell technique. Heather is awesome, of course, and her technique seemed faster, but if your arms aren't straight at the top, it doesn't look like there's full range of motion.

Comment #51 - Posted by: Sophia at November 24, 2010 8:53 PM

Any sub for KB swings? Gyms closed turkey day and I don't have weights or medicine balls at home? So, squats? If so how many?

Comment #52 - Posted by: Joe at November 24, 2010 9:06 PM

When you pull the kettlebell down fast it does not swing out as far, and its faster.

Comment #53 - Posted by: kent at November 24, 2010 9:09 PM

As rx'd 13:26

I did thus wod 3 hours earlier though...

Amrap in 20 mins of
Run 400m
5 pull ups
20 pushpress w 15kg bar
10 sledge hammer hits w 15 kg
10 pushups

I got 6 rounds

Comment #54 - Posted by: Brian R - 29 / M / 174cm / 90kgs at November 24, 2010 9:11 PM

M/26/170/5'7"

8:32 New PR

Used 60 lbs kettlebell

Comment #55 - Posted by: BenB at November 24, 2010 9:16 PM

Thanksgiving WOD - 2 rounds for time of:
turkey, honey baked ham, dressing, mashed potatoes, all available sides, gravy, and roll with cranberry sauce
30 sec rest btwn rounds, if feeling strong go another round
cool down: dessert of choice, watch football, couch stretch, nap

Comment #56 - Posted by: Drew at November 24, 2010 9:22 PM

The coolest thing he made is that 25 pound plate turned into a kettle-bell. I can do this one inside with a treadmill tomorrow :)

Happy Thanksgiving to alllllll :)

Comment #57 - Posted by: José Riesco III: M/25/5'9"/170 at November 24, 2010 9:24 PM

I watched the round table video in the journal and was disappointed hearing Castro refer to posters as douches. I myself rarely post but it should be noted that intentions of those who do can be misconstrued or perhaps are not accurately conveyed in the text; granted some posts can be critical but an observation on technique is not an attack upon the individual (as noted by some members of the panel). These posters are crossfit as much as the elite athletes who represent the sport- maybe more so. I hope that perspective wont be lost in the midst of crossfits growth and that the values that seemed to exist in the early stages of crossfits inception are not lost or sacrificed for the sake of professionalizing it as a sport and that it continues to thrive as an inclusive forum and fitness protocol where bettering ones life through fitness is the primary mandate. In touching on this issue the roundtable initiated a discussion which could impact the direction takes- my hope is that the elite athletes do not isolate themselves and that those of us who make up the community at large do not relegate ourselves and become nothing more than fans and not players- we are all crossfit. I'd like to know what the rest of you have to say...

Comment #58 - Posted by: Brett in MTL at November 24, 2010 9:33 PM

Overload is an amazing place with amazing people. Thanks P & J!

Comment #59 - Posted by: Matt at November 24, 2010 9:54 PM

the risner gym at kadena air force base is still the lamest gym ever

Comment #60 - Posted by: cameron at November 24, 2010 10:42 PM

I used to Train out of the WPAFB Crossfit gym, but I am currently studying Physics in Fukuoka Japan. Their gym looks like it is from 1941 with equipment from that time. Thanks to this awesome website, I can get a great workout everytime!

Comment #61 - Posted by: Marathon at November 24, 2010 10:58 PM

Yuuusssssssssssssssssssssssssss CF by Overload!

So proud of the entire crew, that day looked AMAZING. Love you long time :)

Comment #62 - Posted by: Helzy at November 25, 2010 12:03 AM

done yesterday

1 pood kb

Becca Voigt = 8:58
Kris Clever = 7:58

whoot!

Comment #63 - Posted by: cleverhandz at November 25, 2010 12:13 AM

hey that gym looks a bit like Drakula style. however it is awesome and I'd love to workout there!!
good luck

Comment #64 - Posted by: Ozi at November 25, 2010 12:58 AM

I'm just trying to wrap my head around Austin's time here in relation to his Nancy time from a few cycles ago... 9:05 Helen and a 10:16 Nancy? possible typo? those two numbers just don't add up to me...

Comment #65 - Posted by: J at November 25, 2010 2:46 AM

#22 bingo

Thanks for shedding light on the matter, Bingo. Please go easy, though. I don't think anyone is trying to "imply mal-intent" here. It's an honest, valid, and important question. And you offered an honest, valid answer. Thanks.

Comment #66 - Posted by: w at November 25, 2010 2:48 AM

Time: 13.41

Running with dust flying all around ya kind of sucks.

Comment #67 - Posted by: Derek Z at November 25, 2010 3:12 AM

As rx'd....ouch

13:34

Comment #68 - Posted by: Big Jake at November 25, 2010 3:48 AM

I think Krausz could make a lot of money constucting home gyms for people. That thing looks fantastic.

Comment #69 - Posted by: Robert at November 25, 2010 4:02 AM

42/m/176cm/73kg

As rx'd

9:05 PR

All exercises unbroken with no rest in between. I need to run faster to beat todays time.

Comment #70 - Posted by: Memuc at November 25, 2010 4:35 AM

The only thing missing from Krausz's world class gym are CF workout posters to tack up on the beam next to the clock. Now that would look awesome! Does HQ sell posters? If not, at the risk of sounding like a "douche", why not? HA!

Comment #71 - Posted by: Bud at November 25, 2010 5:00 AM

As Rx'd 8:10 New P.R. by 3:11

Comment #72 - Posted by: Corey 24m/5'10"/185 at November 25, 2010 5:10 AM

thank you to all have served this country ,

Comment #73 - Posted by: mike dezort at November 25, 2010 5:17 AM

As rx'd: 9.29

@ Jim, #14, w #16, bingo #22

"Men like war: they do not hold much sway over birth, so they make up for it with death. Unlike women, men menstruate by shedding other people's blood." ~Lucy Ellman

Comment #74 - Posted by: Espinosa m/25/5'11"/165 at November 25, 2010 5:20 AM

Big respect to all of our native sistren and brethren, whose blood was shed throughout this continent, protecting what is rightly theirs, and whose voice is rarely heard over the rabble of Babylon.
My heart goes out to you and your tribes, your seeds to come and your ancestors who have passed...
To the thousands of nations which once graced the continents and to those who remain: Babylon is destined to fall.

Happy Thanksgiving!

Comment #75 - Posted by: Espinosa m/25/5'11"/165 at November 25, 2010 5:34 AM

No gym today. 52lbs worth of hand weights and bocce balls in a duffel bag for the swings.

9:49

Comment #76 - Posted by: cnc at November 25, 2010 5:37 AM

9:18

Comment #77 - Posted by: mike d 148 5'7" 35 at November 25, 2010 5:37 AM

7:25

Comment #78 - Posted by: Alex W at November 25, 2010 6:02 AM

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

10:03

Comment #79 - Posted by: roh at November 25, 2010 6:05 AM

D: 16:07
Sub 500m row for 400m run
50# db

Comment #80 - Posted by: D-nails at November 25, 2010 6:16 AM

CrossFit New England has by far the best music in their box. No one else even appears to be close.

Comment #81 - Posted by: Pat Sherwood at November 25, 2010 6:31 AM

8:29 rx'd

Comment #82 - Posted by: PatS at November 25, 2010 6:45 AM

9:32 ran on treadmill so not counting this as a PR

Comment #83 - Posted by: Tyler Scott at November 25, 2010 6:49 AM

27/m/5'11"/180
As rx'd
10:12
Unbroken. Prob most accurate 400 I have done in this one.

Comment #84 - Posted by: justaman - liberty, sc at November 25, 2010 6:53 AM

that can only be described as "Rustic Croosfit Badass!" Love that gym!

Comment #85 - Posted by: Sparky_M/35/5"5"/215 at November 25, 2010 6:59 AM

Rx'd-9:39

Comment #86 - Posted by: ArcLite M/35/69"/163 at November 25, 2010 7:01 AM

10:45 (1 pood)
kbs unbroken/ PR by almost 3 minutes! :)

Happy Thanksgiving!!!

Comment #87 - Posted by: brittk at November 25, 2010 7:07 AM

gyms closed - did it at track, sub'd db swings with 24 explosive vertical jumps

Comment #88 - Posted by: greg 38/6'3"/215 at November 25, 2010 7:10 AM

Awesome box, awesome WOD, awesome day!! Happy T-Day to my CF Family.

Comment #89 - Posted by: Lil J at November 25, 2010 7:14 AM

awesome job Austin :) your time is amazing considering you did Jackie 5 minutes before Helen!

Comment #90 - Posted by: Marin at November 25, 2010 7:15 AM

awesome job Austin :) your time is amazing considering you did Jackie 5 minutes before Helen!

Comment #91 - Posted by: Marin at November 25, 2010 7:15 AM

m/165

as rx: 9:08

Comment #92 - Posted by: jnel at November 25, 2010 7:15 AM

As rx'd: 8:48.

Comment #93 - Posted by: therozfather. 31/M/195 at November 25, 2010 7:30 AM

As rx'd
With ring pullups
10:46 or 11:46-I forgot what my clock said when I finished.
First time doing Helen

Comment #94 - Posted by: Chris B. 18/145/5'7" at November 25, 2010 7:35 AM

As rxd(FP)
9.32...All unbroken

Comment #95 - Posted by: Jonblaze at November 25, 2010 7:37 AM

35 lb. KB
Kipping Pull Ups

13:45

Ran 2 miles yesterday, didnt have time for the WOD.

Comment #96 - Posted by: The Anaconda at November 25, 2010 7:37 AM

10:15 as rx'd

round 1: 3:01
round 2: 3:50
round 3: 3:23

Happy Thanksgiving

Comment #97 - Posted by: Jim M/32/5'5"/167 at November 25, 2010 7:38 AM

9:40 as rx'd - All unbroken
55 lb. DB

Comment #98 - Posted by: SB at November 25, 2010 7:50 AM

2010-11-25: 8:45. Rnds@2:48,2:57,2:58. TM9X3.
2010-03-07: 9:56
2009-10-01: 10:34

Comment #99 - Posted by: gs at November 25, 2010 8:08 AM

7:52 rx'd

Comment #100 - Posted by: blaney-cf ocean city at November 25, 2010 8:10 AM

Happy Thanksgiving!

Comment #101 - Posted by: SANTI at November 25, 2010 8:19 AM

Im thankful for HELEN and Crossfit.

8:56 PR

Comment #102 - Posted by: Tyler Davis at November 25, 2010 8:22 AM

35 yom 205 bwt

helen as rx'd

time 8:32 new pr by over 2 minutes

Comment #103 - Posted by: brian t at November 25, 2010 8:26 AM

double wod of - yesterday's "running jackie"

helen as rx'd (5 times around regulation basketball court) - 11:25

Comment #104 - Posted by: KyleNYC m/43/5'10"/185 at November 25, 2010 8:29 AM

M/43/5'11"/185

As rx'd

11:54 (PR)--previous PR was 12:08

Comment #105 - Posted by: nutfam at November 25, 2010 8:32 AM

M/26/157
As RX: 9:09

Comment #106 - Posted by: Joe at November 25, 2010 8:40 AM

8:48 as Rx'd

Comment #107 - Posted by: Bmacfosho at November 25, 2010 8:42 AM

age 20 bw 170

7:02 as rx'd

pr is 6:48

Comment #108 - Posted by: Chris S at November 25, 2010 8:42 AM

8:47
got 6 pullups into the last round before letting go
RUN HARD RUN RUN RUN RUN

Comment #109 - Posted by: charbs 25/185 at November 25, 2010 8:43 AM

As rx'd: 8.24

Comment #110 - Posted by: M. Honcho at November 25, 2010 8:43 AM

M/30/174/5'10"

as rx'd

10:04

HAPPY THANKSGIVING EVERYONE!!!!

Comment #111 - Posted by: Mark at November 25, 2010 8:44 AM

9:06
we don't have 55lb KB or 60lb so I used 50lb KB.
gotta run faster/no break between anything

Comment #112 - Posted by: Nick 5'9/25/189 at November 25, 2010 8:45 AM

Congrats Jordan and Paula - Overload looks amazing!

Comment #113 - Posted by: Matt Chan at November 25, 2010 8:46 AM

short WU,

Helen:

8:03 rx'd PR

runs outside down and back.

Comment #114 - Posted by: brian p m/34/5'8-1/2"/171 at November 25, 2010 8:51 AM

35 lbs kb
Still working on those unassisted pullups! Getting better ever WOD:)!
12:26

Comment #115 - Posted by: thinlizzie at November 25, 2010 8:53 AM

m/39/76/210

Treadmill

10:25

Comment #116 - Posted by: Chas at November 25, 2010 8:57 AM

classic warm up, double under practice, handstand practice then:
Helen 13:40 rx'd.

Comment #117 - Posted by: Ted - Ocala, Fl (35/6'1"/190) at November 25, 2010 9:09 AM

9:59 as rx'd

Comment #118 - Posted by: Ben 31/5'5"/150 at November 25, 2010 9:10 AM

Rx'd - 12:30

Comment #119 - Posted by: Alan M/45/180# at November 25, 2010 9:13 AM

as rx'd:

9:58

Comment #120 - Posted by: Ken Mitchell at November 25, 2010 9:15 AM

9:13 rx

My first sub 10 Helen.

Happy Thanksgiving!

Comment #121 - Posted by: gb 43/m/71"/185# at November 25, 2010 9:20 AM

10:18

50lb DB swings

Comment #122 - Posted by: degan M/22/70''/160 at November 25, 2010 9:24 AM

5k row 20:58

Helen Rx'd 14:08

5k row 21:58

Very thankful today! Happy Thanksgiving!

Comment #123 - Posted by: dingrr 52/m/165 at November 25, 2010 9:25 AM

gym is dope

Comment #124 - Posted by: marta at November 25, 2010 9:38 AM

rx'd - 11:22

Running and KB swings were fast... need to work on the pullups.

Comment #125 - Posted by: Duba M/31/150 at November 25, 2010 9:38 AM

3 x 5 back squat working up to 250 + 7 reps. That's good for me! Sad, I know.

Then immediately took off for Helen to try and beat the rain (fail, because it started to rain on my first 400. LOL

time: 13:50
Loving the wod demo vids! Been some great stuff going up on the mainsite. Thanks to you all!

SP

Comment #126 - Posted by: Steven M. Platek, Ph.D. at November 25, 2010 9:56 AM

10:45 as rx'd

Comment #127 - Posted by: Lorne at November 25, 2010 9:56 AM

11.07! At Crossfit Gothenburg, Sweden

Comment #128 - Posted by: Peter Sernling at November 25, 2010 9:57 AM

As rx

9:19

Comment #129 - Posted by: Loic at November 25, 2010 9:57 AM

11:31 RXd.

Comment #130 - Posted by: Josh at November 25, 2010 9:59 AM

7:31 Not a PR butt I'll take it

Happy Turkey Day!!!!!

Comment #131 - Posted by: Vic at November 25, 2010 9:59 AM

Awesome wod! Did this one outside with my dog and ran around my Chicago city block for the 400 meters. Outside with the fresh/cold autumn air and my dog pushing (actually pulling) me made this a BLAST. I'm going to do as many wods as I can outside with my D O G.

For runs a little farther than 400 meters, swings used 42.5 pound dumbbell and pull-ups were on my fence so most were above 50% range of motion.

Time: 14:22.98

Comment #132 - Posted by: José Riesco III - M/25/5'9"/170 at November 25, 2010 10:01 AM

Of course, Lipson gets it. Most people cheat at some level when they work out. That's just crossfit. There's a trade off. However, when you go into competition, and you have a judge who doesn't count your reps, it makes all the difference in the world. It's hard to replicate the intensity of competition on your own and do perfect reps every time. When you are miserable, if you aint cheating, then you aint trying.

Comment #133 - Posted by: jar jar binks at November 25, 2010 10:03 AM

I'm pretty impressed with Rob's time and with his dedication at turning from a very strong guy to a very strong guy with a pretty amazing work capacity.

@Brett he wasn't calling all the posters douches. Just the ones that have the nerve to criticize someone doing Grace with 225lbs thrusters. (which is perfectly valid anyway)

Comment #134 - Posted by: hax at November 25, 2010 10:06 AM

It would be pretty cool if crossfit HQ went through each exercise and wrote up, text and possibly pictures.. not a video demo, the main points that constitute a counted rep versus a failed rep. It doesn't seem that the video demos are really cutting it.. For instance on the swings that people are discussing today, it looks like only end points of the kettlebell, and the fully upright position of the individual with ears in front of the arms matter for a counted rep. Just a suggestion to help eliminate some of the criticisms, justify others, and bring everyone together on a more universal foundation.

If this is already available somewhere I'd love a link. :)

Comment #135 - Posted by: adamk at November 25, 2010 10:07 AM

F/40/5'4"/117
Ran outside for 40 min with my dog for a "warm up", but it was COLD.
-ran 400s on treadmill, had to run from pullup bar to treadmill, about 100m and stairs.
-16kg kettlebell
-kipping pullups
14:02
*I loved this WOD!
-first 400 at 7:30 pace, then 7:15 and 6:57/
-all sets, kettlebells unbroken.
-first set pullups unbroken, 2 sets 6, then 6, 4, 2.

Comment #136 - Posted by: Heather Szabo at November 25, 2010 10:13 AM

rx'd

8:37 PR by over 4 minutes (!)

Comment #137 - Posted by: harry m/22/180 at November 25, 2010 10:20 AM

m/34/6'4"/210#

no gym today and no good place to do pullups so did the following:

3 rounds for time:
500m run
21 burpees

11:34

Nice little pre-feast wod!

Happy thanksgiving everyone!!

Comment #138 - Posted by: dan m at November 25, 2010 10:20 AM

1st Helen: 14:22/ m/38/6'0/180

Comment #139 - Posted by: C SUM at November 25, 2010 10:22 AM

Good WOD to pre burn for all the great food today. Glad I got it done early. 9:28

Comment #140 - Posted by: chuck at November 25, 2010 10:32 AM

F/38/5'2"/110

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

12:12

Comment #141 - Posted by: belle #9 at November 25, 2010 10:35 AM

First WOD since I tweaked my back last week, felt good but still really tight.

Rx'd 10:30 slow due to the back

30/M/5'10"/210
Camp Dwyer, Afghanistan

Comment #142 - Posted by: Gabriel Wright at November 25, 2010 10:36 AM

39M/5'10"/170#

W/U: ROM exercises, 20x.

As Rx: 8:51.

C/D: static hamstrings stretching.

New PR by 0:56. Runs on outside road course (41F, 100% humidity/light rain, wearing VFF); American-style KBS; gymnastic kip pull-ups. Runs could have been a bit faster, but otherwise happy with performance.

Comment #143 - Posted by: rjf (Since 07-20-07. WOD no. 919) at November 25, 2010 10:37 AM

m/178cm/86kg/34y
10:08 (9:55PR)

Comment #144 - Posted by: gepeto at November 25, 2010 10:58 AM

11:51, using a 62 lb. Kettlebell

Happy Thanksgiving! Thank you, Coach and HQ, for all you do!

Comment #145 - Posted by: TRN III at November 25, 2010 11:12 AM


7:53 pr

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


Comment #146 - Posted by: Kevin McClellan 49/M/195 at November 25, 2010 11:22 AM

Happy Thanksgiving to you all! May you be richly blesses in the coming times!

Comment #147 - Posted by: Josh at November 25, 2010 11:27 AM

"Helen" as rx'd - 12:04

Comment #148 - Posted by: Thomas Baklayan at November 25, 2010 11:31 AM

11:24

used 35lb kettle bell

i think the run around the gym was a little less then a 400. my pullups still need work.

Comment #149 - Posted by: Dexter 18/6'0"/145 at November 25, 2010 11:36 AM

7:56 (PR)

* straight out of bed and on an empty stomach... haven't done that in a while.

Comment #150 - Posted by: MarcusG at November 25, 2010 11:55 AM

9:33 as rx'd
1:37/:58/:22
2:08/:51/:18
2:08/:49/:18

Since it was cold I lost time and gained a little distance going out the back door for the run. Still my runs really need to improve.

I'm thankful that I get to see life through my 8 year olds eyes. Sometimes seeing life through 50 year old eyes is depressing. I think she has a much better perspective on life than I do. Why not practicing handstands and cartwheels instead of watching the news, it's a lot more entertaining. Why not make up silly songs that have nonsense words and sing them over and over, it sure beats a lot of today’s music any way. Why not burst into tears at the end of a show because the ending makes you sad, even if you've seen the show before there is no need to be callous to the ending.

Thank you God for giving me Lauren.

Comment #151 - Posted by: Jim D. 50/m/165/5'11" at November 25, 2010 12:03 PM

12:56 w/ 55lb dumb bell (pr, although wanted sub-12).

Comment #152 - Posted by: jeglit (m/39/6'4"/220) at November 25, 2010 12:05 PM

12:22 w/ 35lb dumb bell

Comment #153 - Posted by: beemer (f/39/125/5'4") at November 25, 2010 12:06 PM

24 / M / 5'9" / 135lbs

Push press 3-3-3-3-3-3-3

Couldn't go to the gym today, so I used dumbbells.

35-35-40-40-40-45-45

Comment #154 - Posted by: BC at November 25, 2010 12:08 PM

As Rx'd 8:13. First time unbroken. Treadmill run pace 6:30 per mile.

Comment #155 - Posted by: Casey P M/43/5'10/173 at November 25, 2010 12:15 PM

as rx'd

13:11 on the treadmill so that affected time

after a little bit of thanksgiving football tournament

happy thanksgiving

Comment #156 - Posted by: Castillo m/20/159 at November 25, 2010 12:17 PM

14:18

Been a long time since I've done Helen. This was 3:24 faster than my last time from August 2008. I've obviously made some improvements. Didn't have to walk so much anymore.

Comment #157 - Posted by: Alton 31yo, 5'11", 175lbs at November 25, 2010 12:18 PM

9:16 unbroken. Our 400m was pretty icy today so I rowed 400m instead, and I think that was worse.

Comment #158 - Posted by: hillmanb at November 25, 2010 12:19 PM

31/m/145/5'10

AS RX'D

8:17

my Affiliate is close today so gave it a change of pace to do the Main site WOD, Nice WOD and Happy thanksgiving!

SANTI

Comment #159 - Posted by: SANTI at November 25, 2010 12:23 PM

31/m/145/5'10

AS RX'D done at the track

8:17

SANTI

Comment #160 - Posted by: SANTI at November 25, 2010 12:26 PM

Mod'd - 35# KB Swings

Accidentally did this out of order ... pulls then swings

12:03

Managed unbroken first & last sets

Comment #161 - Posted by: XAF at November 25, 2010 12:27 PM

M/23/180/6'2"

Did this Rx'd 3 weeks ago unbroken. My first Helen!
8:49

May try it again tomorrow, or I may try fat Helen. We'll see.

Comment #162 - Posted by: Jordan D. at November 25, 2010 12:37 PM

Added 1 Beer per round before run
Fun bad idea
B: 12;30
M: 21:12 sub for incline push ups

Comment #163 - Posted by: Brandon & Marisol at November 25, 2010 12:39 PM

as rx'd
14:54. Just trying to get over a nasty upper respiratory infection so I was sucking wind..

Comment #164 - Posted by: matt at November 25, 2010 12:39 PM

10:41
35lb kb

Comment #165 - Posted by: em :) at November 25, 2010 12:44 PM

M/42/178/5'11"

To all the men and women in harms way over sea and here at home have a wonderful Thanksgiving and come home safe.

"Helen"

Rx'd 13:48

CrossFit Fortis
Glendale, AZ

Comment #166 - Posted by: Brendan at November 25, 2010 12:46 PM

M/42/178/5'11"

Happy Thanksgiving to all the men and women over seas and here at home that are in harms way to keep us safe and free. Come home safe.

Helen Rx'd

13:48

CrossFit Fortis
Glendale,AZ

Comment #167 - Posted by: Brendan at November 25, 2010 12:54 PM

8:09
as rx'd*
All rounds unbroken
Last time: 10:10

*I know the 400 meters were short (I ran around the 24). But everything was spread out, so I think it was about the same distance. I wasted a lot of time in transition, going in and out of the gym to the KBs then across the gym to the PU bar. Although the runs were short I think the time is pretty accurate if I could do this WOD in peace... without all the folks who think they can loose 20lbs before their dinner tonight.

Comment #168 - Posted by: Magnus 25/5'8"/160-165 at November 25, 2010 12:59 PM

13:40 w/ 55lb dumbell. It felt like I did that way faster.

Comment #169 - Posted by: Shaw at November 25, 2010 1:01 PM

40/m/190
as rx'd

7:41 NEW PR!
old pr 7:49 (090331)

Comment #170 - Posted by: JackM at November 25, 2010 1:03 PM

@ in-laws... will try to do Helen this weekend.

Today: 21-18-15-12-9-6-3 rounds of:
Bench press @ 80#
Pull-ups (strict)
13:55

Ran 5k with wife (we have done this every year we have been married) and worked on doubles (100).

Comment #171 - Posted by: mcdontron at November 25, 2010 1:03 PM

M/39/211lbs/6'3"

As Rx'd with the addition of a 30lb weighted vest

16:42

(Did this immediately after finishing yesterday's WOD 11/24/2010)

Comment #172 - Posted by: Andrew at November 25, 2010 1:09 PM

18:32. Did this at altitude in Tahoe and also ran on ice. Did strict ring pullups on very very cold rings. Had to wear mittens!!!

Comment #173 - Posted by: abraham.M.168.36 at November 25, 2010 1:12 PM

Happy Thanksgiving all! I'm thankful this was only 3 rounds and not 5, thanks crossfit for one easier day!

3 rounds for time
400m treadmill run, 1% incline
1.25 pood (45#) KB swing x 21
Pull ups x 12

12:28

Now I feel like I can eat lots of good food without feeling too guilty. :)

Comment #174 - Posted by: Michael C. at November 25, 2010 1:30 PM

Aprox. 400 m, 2 20 lb db's, rafter pull ups, 11:58.

At Mom and Dad's in Laguna Hills.

Thank you Coach and Lauren, Tony, and everyone at Crossfit for building this amazing community.

Comment #175 - Posted by: mas 53/155/m at November 25, 2010 1:30 PM

14:39, but did 1:30 of heavy bag punching instead of 400 m run

Comment #176 - Posted by: jjp at November 25, 2010 1:34 PM

Thanks, Coach and Lauren.

Comment #177 - Posted by: TomW at November 25, 2010 2:05 PM

Did Jackie today. Details there.

I hope to do this one tomorrow but we'll have to see what the conditions of the street are... rumour has it we're in for a freezing rain/slush/rain sort of day... eww.

Comment #178 - Posted by: JuliePlatt at November 25, 2010 2:17 PM

RE: KB SWINGS

I've also noticed a difference in kb swing at times and it seems to be faster. So long as there is competition and range of motion is defined as "arms touch thighs at the bottom and kb finish directly overheat with arms locked" I believe you will see more people swinging this new style. It's more of a highpull into a press, the kb stays closer to the body and it is easier to pull it down faster. It's also easier (i've played with it) to get the kb vertical overhead as you press it up, instead of trying to swing it back and stop it. The backwards momentum of the swing is more difficult to reverse in my opinion.

I doubt any kb instructors or certs are teaching this. I believe it's a technique that athletes have developed to improve times. That's just my opinion though, I'm not certified with kb's or an instructor.

When I train I do mostly russian swings with heavy kb's and because it develops powerful hip extension. When I compete I will use the bent arm, pull push technique because it is easier to finish overhead with kb vertical.

Happy Thanksgiving Everyone (esp. team Rogue!). Thank you CrossFit!

Comment #179 - Posted by: tommy hackenbruck at November 25, 2010 2:38 PM

Looks more like Josef Fritzls Home gym.

Comment #180 - Posted by: Dave at November 25, 2010 3:04 PM

10.57 with 45# plate for the kb swings

slower then last time with the grip change on the pull-ups

21/m/5'11"/170

Comment #181 - Posted by: Logan S at November 25, 2010 3:25 PM

Not for time. Casual today.

All weights and pull-ups as rx'd (55lb db). Run in 1:50.

Comment #182 - Posted by: Sinal M/31/5'9"/215 at November 25, 2010 3:28 PM

m/35/165
8:55

Comment #183 - Posted by: J. Galt at November 25, 2010 3:29 PM

m/38/192

as rx'd 11:25 (PR)

Comment #184 - Posted by: Patrick at November 25, 2010 4:11 PM


For the one interested there's a christmas challenge on the Concept 2 website. Concept 2 give money to 3 different charities. You pick! All you have to do is row 100,000m or more from today till christmas and create a logbook and enter your meters. It's free and for a good cause. I've already signed up and have done 15,000m today. Please join. Happy Thanksgiving!

www.concept2.com

Comment #185 - Posted by: Guy - M - 6'2" - 219 lbs - Ottawa, Canada at November 25, 2010 4:15 PM

Had to modify
Ran 400m
21 swings with a 45 lb bar
12burpees
3 rounds
11:30

Comment #186 - Posted by: Hughes/M/33/230/68" at November 25, 2010 4:19 PM

New PR @ 7:34!!

Comment #187 - Posted by: Nikolaj Jacobsen at November 25, 2010 4:22 PM

an hour and a half of hokcey then
wod in 11.55

Comment #188 - Posted by: SQlag at November 25, 2010 4:25 PM

11:25
As Rx'd

Comment #189 - Posted by: ALX at November 25, 2010 4:44 PM

used 55lb dumbbell swing

18 minutes

Comment #190 - Posted by: Scooter at November 25, 2010 5:20 PM

8:01

Comment #191 - Posted by: BH2 m31/178 at November 25, 2010 6:40 PM

9:32. Good transitions, no breaks.

Comment #192 - Posted by: Xman at November 25, 2010 6:43 PM

9:52 (It's the runs)

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 #193 - Posted by: B. Rhaly at November 25, 2010 7:11 PM

subbed 400m running with 40 SDHP, 45lb bar

14:04

Comment #194 - Posted by: do1 31/5'11"/160 at November 25, 2010 8:48 PM

I freakin love tall the old school home made stuff. My fav is the hom-made nunchuks hanging over the stall bar set-up! (picture right)

Comment #195 - Posted by: Foose at November 25, 2010 9:14 PM

F/30/170/57

9:00min

Thought pregnancy break would slow me a way more. The last time I did Helen was April 15, 2009 and my time was 8:33min. I gotta get those pull ups strong and fast again and all will be taken care of.

Comment #196 - Posted by: Alenka at November 25, 2010 9:15 PM

9:56

13 second improvement from March this year!

Comment #197 - Posted by: JT at November 25, 2010 9:33 PM

M/33/6'3"/198

As Rx'd: 8:23 (PR)

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

Comment #198 - Posted by: Ben S at November 25, 2010 10:54 PM

35 lb kettlebell . Ran on snowy slushy streets. All unbroken.12:52 minutes. Very winded afte

Comment #199 - Posted by: hillmang at November 25, 2010 11:47 PM

9:20 PR

ran at 16kph on treadmill
unbroken apart from last DB swings

Comment #200 - Posted by: Jack - THFC at November 26, 2010 3:02 AM

M/42/180

As rx'd: 9:08 (PR)

A little disappointed that this effort didn't result in a time with an 8-handle. Too slow chalking up the hands for the pulls.

More better faster

Comment #201 - Posted by: Marty at November 26, 2010 4:17 AM

as rx'd 10:44
m/27/5'9/165
camp dwyer afghanistan

Comment #202 - Posted by: matt c at November 26, 2010 5:04 AM

Re: KB swings

To me the KB swings in the video look a lot like 'soft style' swings. You're still supposed to use your hips and lats for the swing, even though the KB travels closer to your body. The momentum has to come from the hips, if you press the weight it's no longer a swing, is it?

I personally think that soft style works best for KB snatches, hard style - with straight arms- works best for KB swings.

Comment #203 - Posted by: Stefan N at November 26, 2010 6:59 AM

Strained back

Comment #204 - Posted by: Pete In Sun City at November 26, 2010 7:08 AM

M/35/67/171

9:42 as rxd
had to run on a tread mill

Comment #205 - Posted by: Dave F. at November 26, 2010 7:22 AM

13:03

Comment #206 - Posted by: Jason Crocker at November 26, 2010 9:25 AM

5 min row wu

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

using 1 pood

11:33

Comment #207 - Posted by: Adam W m/41/5'7"/178 at November 26, 2010 9:39 AM

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (only have 1 pood kettlebell)
12 Pull-ups
Time 15:59

Comment #208 - Posted by: Daniel.Laiseca at November 26, 2010 10:39 AM

m/32/170lb/5'8"

"Helen"
3 rounds for time
- run 400m
- 50l DB kettlebell swings x 21
- 12 pullups

9:28

need to run faster!

Comment #209 - Posted by: Adam Hamm at November 26, 2010 11:54 AM

M 36/5'10"/170

13:29

Comment #210 - Posted by: Rholl at November 26, 2010 12:11 PM

16:14

1 Pood KB
Kipping Pull-ups

Comment #211 - Posted by: Mrs. Hubbard F/25/145 at November 26, 2010 12:54 PM

M/34/5'4"/141lbs
As RX'd
8:45 PR for my birthday

Comment #212 - Posted by: Matthew Burritt at November 26, 2010 12:56 PM

CFWU x 3

#45 KB

15:14

Comment #213 - Posted by: F15E_WSO_M/48/6'/175 at November 26, 2010 1:18 PM

M/29/5'11"/205

As RX'd 10:44

Comment #214 - Posted by: JC at November 26, 2010 1:52 PM

F/29/5'5"/185

Scaled to 15 swings and 8 assisted pull-ups per round since this is only my 3rd Crossfit WOD ever.

13:34

Comment #215 - Posted by: KC at November 26, 2010 1:56 PM

9:56 (ran 0.25 miles/rd on TM)

Comment #216 - Posted by: cleib23 (M/27/5'8"/165) at November 26, 2010 2:07 PM

M/38/6'/215

10:21

Kipping pullups and did the 400s on a treadmill.

Comment #217 - Posted by: Scott at November 26, 2010 2:07 PM

f/41/179/5'11"

Long Helen or Helen a la rue Chartrand Rx

3 rounds of

650m run on ice rink of a street with a trace of sand... I ran a bit carefully
21 kb swings 1 pood
12 pullups

time: 21:39

I did all the pullups but had to break them into sets of 4,3 or 2. I am happy to say that my shoulders don't hurt and the underhand grip seems to be easiest on them. Not managing much of a kip but once again, my shoulders seem to appreciate that.

Comment #218 - Posted by: JuliePlatt at November 26, 2010 2:22 PM

17:43 65# DB

Comment #219 - Posted by: TJ/44/220 at November 26, 2010 2:38 PM

m 29/6'1/184
14:37

f 28/5'7/124
14:30 with 1 pood KB swing

Comment #220 - Posted by: OFQ-MD at November 26, 2010 2:40 PM

Used a 35lb Kb everything else as rx'd
13:12

working out in the cold sucks.

Comment #221 - Posted by: Doc W at November 26, 2010 2:46 PM

As rx'd 8:57:78
27/M/74"/188#

Comment #222 - Posted by: Mikho at November 26, 2010 3:07 PM

18:24

Comment #223 - Posted by: myles456 at November 26, 2010 5:19 PM

51/m/145
treadmill @ 10mph
50# db
9:30

Comment #224 - Posted by: E5fyrman at November 26, 2010 5:50 PM

M / 6'0 / 177lbs / 33yrs

8:24

Comment #225 - Posted by: JoeK at November 26, 2010 5:52 PM

8:25 rx (2 pood kb)

Comment #226 - Posted by: Eric Sweet M/32/69/178 at November 26, 2010 5:57 PM

"Helen"

Three rounds for time:
Run 400 meters - on icy dirt road
52.5# Dumbbell X 21 swings
12 Pull-ups

12:12

Comment #227 - Posted by: tdhalls at November 26, 2010 8:50 PM

32/m/5'10"/210

12:20 as rx'd

Comment #228 - Posted by: D Craig at November 26, 2010 8:53 PM

10:25 as rx'd

Comment #229 - Posted by: Marky Mark at November 26, 2010 10:22 PM

13:10 rx

Comment #230 - Posted by: tum1 at November 27, 2010 2:24 AM

f/27/147/5'5"

"Helen"
3 RFT
400m run
21 KB swings, 20 lbs (only KB i have)
10 pullups

16:11

FIRST WOD WITH ALL UNASSISTED PULLUPS. no more jumping or assisted pullups for me! feels like a big milestone!

Comment #231 - Posted by: erin at November 27, 2010 2:40 AM

16:32

Comment #232 - Posted by: Linwood Wright at November 27, 2010 5:30 AM

m50/5'9"/4 rounds 19:33

Comment #233 - Posted by: BH at November 27, 2010 8:43 AM

"Helen"

Three rounds for time:
Run 400 meters @ 1% incline
12 kg. Kettlebell X 21 swings
12 Pull-ups (assist at 12 mark)

Time: 15 minutes

Comment #234 - Posted by: lioness at November 27, 2010 9:19 AM

as rx'd w/55lb DB & treadmill, which was across the gym
12:30

Comment #235 - Posted by: Eamon at November 27, 2010 9:50 AM

"Helen"

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

Time: 13:15
Pullups kill me... all unassited but brokenup

M/44/6'3"/190

Comment #236 - Posted by: knodes at November 27, 2010 9:51 AM

sub'd 45# db swing
11:02

Comment #237 - Posted by: Chris R m/33/6-1/185 at November 27, 2010 10:13 AM

As Rx'd. 16:10

I ran around the neighborhood. The weather is a freezing rain with some ice on the ground. The run took longer than it should have but I did not feel like falling on my arse.

Comment #238 - Posted by: Tim_48_5-11_195 at November 27, 2010 10:45 AM

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

as RX'ed 9:35

Comment #239 - Posted by: Devin D m/27/6'2''/175 at November 27, 2010 10:59 AM

Couple days late...

9:39 as RX'd

All K-Bells and first pull up round unbroken. Second round of pull ups went 7/5, last round went 4/3/3/2.

Comment #240 - Posted by: Shane Jensen (23/5'11"/185) at November 27, 2010 11:14 AM

9:55 First sub 10 and a new PR!

Comment #241 - Posted by: TJO 43/185 at November 27, 2010 11:40 AM

"Helen"
3 rounds for time:
~440m around block (w/ 3-story stairs before & after)
21 KB swings, 1.5 pood
12 pull-ups
15:28

Comment #242 - Posted by: Rodney at November 27, 2010 2:45 PM

M/50/153/1-1-06

"Helen" as Rx'd

12:47 (PR by 1:25)

No idea where THAT came from...

Comment #243 - Posted by: bingo at November 27, 2010 3:35 PM

M.36.170

Sub 2min high knees for run

11:43

Comment #244 - Posted by: LMD_Mike at November 27, 2010 4:27 PM

33:09

Comment #245 - Posted by: Bawdymonkey at November 27, 2010 5:02 PM

Bingo, it looks like you should always participate in debates on health care funding before workouts. Nice PR, and I always appreciate your comments.

Comment #246 - Posted by: Philbert at November 27, 2010 5:30 PM

9:26 As RX'ed

Comment #247 - Posted by: Chad at November 27, 2010 7:33 PM

Did I mention that is a new PR?

Comment #248 - Posted by: Chad at November 27, 2010 7:35 PM

7:24. did 1 pood swings and the run was an estimated 400. 480 paces for me is 400m. I ran around the school yard which I paced out at 460.

Comment #249 - Posted by: blaine vigilante m/33/185/5'9" at November 28, 2010 12:39 AM

11:49. Ran an estimated 400m around the school yard. did 12 med ball squat cleans and 12 jumping pullups on the rings.

Comment #250 - Posted by: bethany vigilante f/33/125/5'4" at November 28, 2010 12:41 AM

F/40/5'6"/145

1 pood KB

13:39

Comment #251 - Posted by: mom to five at November 28, 2010 5:50 AM

Needs work, stuck on treadmill, no more coffee before work outs.....

15:02.... (weak sauce)

Comment #252 - Posted by: DavisBenDavis at November 28, 2010 9:41 AM

31 yom, 190 lbs


8:50 as rx'd


pr is just over 8

Comment #253 - Posted by: Jeff Weltmer at November 28, 2010 10:55 AM

35/M/200 lbs
runs on treadmill
subbed 35 lb KB
13:04 PR by 1:45 from last year! (last time I did this one)
only been at it for 1 1/2 months this time around.
Yay!

Comment #254 - Posted by: parastang at November 28, 2010 11:15 AM

7:54.

Comment #255 - Posted by: LA at November 28, 2010 12:22 PM

Helen as rx'd

On treadmill
30lb dumbbell
Kipping pull ups
11:32

F/35/5'0"/110lbs

Comment #256 - Posted by: Nyree at November 28, 2010 12:43 PM

50/m/190

As Rx'd. 14:07. :15 slower than last, which was :14 slower than previous. Suc

Comment #257 - Posted by: denob at November 28, 2010 1:28 PM

10.03, not a PR, hellova good workout.

Hips - not good for 13 hours in a car any longer

Comment #258 - Posted by: Apolloswabbie 72.5 209 46yoa at November 28, 2010 3:07 PM

17:55 was slower time but no broken sets and my sprints were faster than they have been

Comment #259 - Posted by: Pacers at November 28, 2010 3:54 PM

11:47

Comment #260 - Posted by: GU997 M/41/185/5'10" at November 28, 2010 3:55 PM

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

15:58

Comment #261 - Posted by: runnermom at November 28, 2010 4:57 PM

M/54/140/5'8"

as rxd 10:13

Comment #262 - Posted by: Ssscaler at November 28, 2010 5:22 PM

M/31/5'9'168

400M on Treadmil w/2.0 incline
55LB Dumbell

10:15

Comment #263 - Posted by: C Church at November 29, 2010 12:04 AM

sub'd row for run
11:44

Comment #264 - Posted by: TomO/44/M/200 at November 29, 2010 1:33 AM

14:06 as rx'd

Comment #265 - Posted by: James Knaack at November 29, 2010 2:11 AM

60# DB for KB swings

10:03

Comment #266 - Posted by: ferb44 at November 29, 2010 9:02 AM

Jeff @ 2.0
7:45

Comment #267 - Posted by: Jeff & Charity @ CF Snohomish at November 29, 2010 10:45 AM

11/29

Tmill sub.

15:47

SSC lost approx 45 sec on trans after1. Used 55lb db for kb.

Comment #268 - Posted by: tommykrackcorn at November 29, 2010 10:56 AM

11/29

Tmill sub. lost time on 1st trans. 55lb db.

15:47

Comment #269 - Posted by: tommykrackcorn at November 29, 2010 11:01 AM

11:45. Ugh. First workout post-Thanksgiving. Nutrition last week was NOT good. Funny how you can tell....

Comment #270 - Posted by: Michael m/48/5'9"/175/MI Survivor at November 29, 2010 11:01 AM

Performed "Helen" on 11/28/10 8:40 Rx

Thanksgiving WOD:
20 min AMRAP group workout
1 lap on track, KB Swings (1.5 pood), pushups, wall ball shots (20#) all with 10 lb vest

Turkey Day 5K with the boss and 10 lb vest
24:45

Comment #271 - Posted by: MNinKC at November 29, 2010 2:58 PM

Anyone remember Brendon Mahoney? I think his time for Helen was around a 6.30. He is in much better shape now though. If he did it again he wouldn't have a problem opening his hips or wrecking that time.

... Unfortunatly I'm no where near that level of fitess.

Comment #272 - Posted by: Bronco at November 29, 2010 4:19 PM

25lb db swing
12:44

Comment #273 - Posted by: pgily at November 29, 2010 4:40 PM

12:52

Comment #274 - Posted by: ecp2 at November 29, 2010 4:44 PM

ran on treadmill

15:23

Comment #275 - Posted by: Manchild at November 29, 2010 5:17 PM

8:45
44lbs kb

Comment #276 - Posted by: Ryan Dawson m/25/6'2/223 at November 29, 2010 5:41 PM

9:21 as Rx'd

24/M/6'2"/195

Comment #277 - Posted by: Ryan at November 29, 2010 7:45 PM

7:26 - pr by 3 seconds

Comment #278 - Posted by: jdisch at November 29, 2010 8:54 PM

M/38/68"/185
As Rx'd 9:13

Comment #279 - Posted by: JJ at November 29, 2010 10:10 PM

M/24/164

1pood kbs

10:00

Comment #280 - Posted by: Yessuh at November 30, 2010 6:41 AM

9:56 using a 55# DB for the Swings

Comment #281 - Posted by: Edwin 28/M/68"/170 at November 30, 2010 7:49 AM

10:30

Comment #282 - Posted by: jef at November 30, 2010 9:18 AM

3 rounds:
.25 mile run
21 55lb dumbbell swing (unbroken)
12 kipping pullup (12)(12)(8,4)

7:25 11/28/2010 (archery room)
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 #283 - Posted by: johnathon i nseattle 29/5'8/169 at November 30, 2010 9:21 AM

subbed 35# dumbell

15:05

Comment #284 - Posted by: BCG at November 30, 2010 9:41 AM

m/42/169/5'9"

As rx'd: 10:27 PR - better by 1:30!

Comment #285 - Posted by: Richie D. at November 30, 2010 12:33 PM

13:08 - 2 pood KB

Comment #286 - Posted by: msobremesana at November 30, 2010 1:39 PM

As rx'd

11:22

Comment #287 - Posted by: al deezy at November 30, 2010 3:38 PM

Rest and rehab low back injury.
As Rx'd at a sub-max level, untimed on 11-29-10. Felt good without back symptoms. Thus, re-ran as Rx'd on 11-30-10.
9:44 (new PR)


"Mrs. Wobbly"
Scaled to 1-pood KB. Rest as Rx'd.
10:45 (PR)

Comment #288 - Posted by: Miyagi 30/m/168.6# at November 30, 2010 4:45 PM

M/34/142lbs/5'5"

9:40

Comment #289 - Posted by: Brandon Burritt at November 30, 2010 4:48 PM

03/07/10 18:25...post says I did this after an hour and a half of b ball

16:51...did it after a four day thanksgiving rest and feast...felt it especially in the cardio dept but still a PR

Comment #290 - Posted by: Cleveland at November 30, 2010 7:54 PM

subbed 2min ropework for 400m run, everything else as rx'd

9:19

Comment #291 - Posted by: Troy at November 30, 2010 8:42 PM

New Pr:
08:04 rx'd

Comment #292 - Posted by: Nathan L. 30/6'/180 at December 1, 2010 4:09 AM

17k DB swing.

9:37mins

Comment #293 - Posted by: BarryT at December 1, 2010 5:37 AM

alone.
41 degrees . 7am..

time--- 11:31

ALL UNBROKEN!!!!!!!!!!!

Comment #294 - Posted by: b. at December 1, 2010 5:56 AM

Burgener warm-up

As Rx'd (using 55lb db swing)

Time: 18:07

Improvement of -2:07 and increase of 20lbs.

Comment #295 - Posted by: Fkarcha at December 1, 2010 6:13 AM

As Rx'd, all unbroken except last round of pullups.

12:05. Should have run harder, but felt lazy this morning :) Have a good day all.

Comment #296 - Posted by: Slav 23/m/5'8"/160 at December 1, 2010 6:24 AM

9:44 w. 50lbs db on treadmill

Comment #297 - Posted by: holmes11b at December 1, 2010 6:43 AM

as rx'd 9:15

Comment #298 - Posted by: GrandeLSM at December 1, 2010 8:10 AM

first wod in over a week
45# db swing

20:58

Comment #299 - Posted by: illis m/29/160/5'10 at December 1, 2010 8:22 AM

as rx'd: 14:20 (speed 10 on treadmill)

Comment #300 - Posted by: dsm19 / 31 / 6'0 / 210 at December 1, 2010 8:45 AM

10.54. 35#. 7PUs
Priors:
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 #301 - Posted by: JonNYC - 42/M/170/5'11" xfit since 6/08 at December 1, 2010 9:22 AM

Scaled
≈ 200 meters (2 laps at gym)
12 KBS @ 15 lbs
6 Pull Ups

7:07

Comment #302 - Posted by: Augustus at December 1, 2010 10:22 AM

Rx'd

13:51 pr (last time was 15:10)
Runs on the treadmill at 11 for first round, 10 on second round and mix of 11 to brisk walk on last round)
Everything unbroken. Smoked after it was over.

KB's were break time.
Areas for improvement - more consistent fast run time (ie doing all three rounds at 11 on the treadmill) and less rest between KB and pullups.

First pr I've hit in a while.

Comment #303 - Posted by: clark at December 1, 2010 10:51 AM

50# db swing

9:40 (-1:08)

Comment #304 - Posted by: bookworm at December 1, 2010 2:47 PM

8.51 pr

also ran 3 miles before and squatted after

Comment #305 - Posted by: Rosie in Atl at December 1, 2010 8:41 PM

M/22/70"/192#

"Helen"

3 Rounds for time of:
400m run
21 50# DB swings
12 pull ups

19:09

Comment #306 - Posted by: Bill Gibson at December 1, 2010 11:09 PM

as rx'd
18:14

m/35/227

Comment #307 - Posted by: Toby D at December 2, 2010 4:20 AM

M/22/5'10"/170

As rx'd: 10:47

Comment #308 - Posted by: Dan Lav at December 2, 2010 11:33 AM

9:50 at union station...didn't subtract any time for having to run from treadmill to pullups and back

Comment #309 - Posted by: MJS at December 2, 2010 11:36 AM

As rx'd 14:59

Comment #310 - Posted by: martyc at December 2, 2010 12:35 PM

@ the WOD gym

As Rx'd

9:55

9:50(PR)

Comment #311 - Posted by: nrahim 29/m/145# at December 2, 2010 1:37 PM


8:29

Comment #312 - Posted by: smacdad at December 2, 2010 1:51 PM

9:50

Comment #313 - Posted by: MikeyPaul/m/29/170/5'8" at December 2, 2010 5:45 PM

rx'd 10:50
31 sec slower than pr

Comment #314 - Posted by: Lance D 28/69/213 at December 2, 2010 6:30 PM

Three rounds for time:
Run 400 meters
21 - 45 pound dumbbell swing
8 - 95 lb push press

11:44

Comment #315 - Posted by: arobi at December 3, 2010 4:48 PM

Helen with CTB pull-ups 7:34 (PR by 1:56 and last time was normal pull-ups) Very happy to get the Seven marks and with CTB :D

Comment #316 - Posted by: J-F/20/5'9/160 at December 3, 2010 6:54 PM

WOD:
rxd, DB swings at 55lbs and treadmill runs at 1%incline, split bar pullups in 7:49.
i do not like running very much!

m/27/185/177cm

Comment #317 - Posted by: AJ at December 3, 2010 7:51 PM

"Helen"

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

12:51

Compare to 100307

11:25


Comment #318 - Posted by: Louis Herrera 51 70" 178 at December 3, 2010 8:40 PM

9:43

using 55#db

Comment #319 - Posted by: schinizel/32/m/150ish/5'8 at December 3, 2010 9:40 PM

45 lb db
15:20

Comment #320 - Posted by: Demko at December 4, 2010 10:13 AM

M55yo

17:39
jumping pull ups....ran in PD garage....4 laps + 32 feet = 400m

Comment #321 - Posted by: do_b330 at December 4, 2010 12:18 PM

m/37/5'9/181
CFWU-3. Reg. Superman. Burgener. DU.
9:58
Disapp. Felt good overall. Think 1st run too slow. Not back upstairs until 3:12. Good job using hips on runs. Now need to quicken pace. KB & PU unbroken.
3/7/10: 9:28-PR
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 #322 - Posted by: jrm at December 4, 2010 5:25 PM

12:50 rx

Comment #323 - Posted by: leogc at December 5, 2010 5:04 PM

m/32/179/73"
12:31

Comment #324 - Posted by: matthew lee at December 6, 2010 5:49 AM

12:05

PR by about 50 seconds.

Comment #325 - Posted by: Kyle at December 6, 2010 6:31 AM

Subbed 500m row for run, gym not run friendly..

12:41, felt pretty good. Should have been faster.

this is my first attempt at a WOD in a little while after having a chest cold (totally not worth the agony IMHO to try metcon with a chest cold).

Comment #326 - Posted by: Shane/32/6'/192 at December 6, 2010 11:14 AM

3 rounds for time:
20 Stairs run -down
300m Run
20 Stairs run -up
21 Am.Swng/24kg
12 Pull-up

6'44"

Comment #327 - Posted by: Lacee-Hungary at December 7, 2010 1:14 PM

Scaled PU to 6 (47.5# and JUPU)
1:58/0:49/0:26 (3:13)
1:57/0:50/0:44 (3:32) Unbroken!
1:55/1:09/1:04 (4:08) Broke KB@10
Total: 10:54 PR (63/73)
Last time 12:40 with (47.5# and JUPU) (67/78); next time 12 PUs.

Comment #328 - Posted by: Phoenix "On Major WOD Delay" at December 7, 2010 1:22 PM

as rxed

18:45

Comment #329 - Posted by: Doug Sunshine at December 7, 2010 3:10 PM

as rx'd: 10:11

Comment #330 - Posted by: Casey at December 7, 2010 5:06 PM

as rx'd: ran on treadmill,2.5 incline,speed @ 8.5:

3.59
4.03
4.08

total = 12.11

Comment #331 - Posted by: spatterson at December 10, 2010 2:43 PM

60# DB swing and ring PU

400's done on track: 9:23

Comment #332 - Posted by: MoGreene at December 11, 2010 9:17 AM

11:28

3 rounds
run 400m (treadmill - 2% incline, 13kph)
24kg db swing x 21
12 pullups

next time: increase incline on run, get lower on pullups (hindered due to low level of pull up bar)

Comment #333 - Posted by: zenoperegrinus at December 12, 2010 3:18 AM

WOD "Helen" as rx'd,
8.49

all unbroken,but slowest "Helen" i've done for ages,??runs i think,just huvnae been running,hate it now !! pain !

Comment #334 - Posted by: Peter Keenan Scotland at December 12, 2010 2:49 PM

"Helen" scaled.
Run: 400m
KB: 1 pood x21
PU: x12
9:55, slow by 0:22. Not feeling it today.

Comment #335 - Posted by: Harpo m/43/145/5'7" at December 12, 2010 3:54 PM

14:51

Comment #336 - Posted by: JerryM (m/39/6'2"/240) at December 13, 2010 3:39 PM

in condo gym, so heaviest db is 30# and pu's are palms facing in

11:30 PR (last time 22:05!)

Comment #337 - Posted by: Callum at December 23, 2010 2:24 PM

CFWUx3 (no PUs)
10:00
No resting... same as last time, still need to run faster to improve this time.

Comment #338 - Posted by: Doug at December 26, 2010 11:00 AM

Helen as rxd

400m run at 9,8,8
21 db swings 55 lb (1st rnd unbroken)
12 pull ups kipping

3 rnds 15 min (4 min faster than last year!)

Comment #339 - Posted by: joe138 at January 4, 2011 9:37 AM

7:56

M/40/180

Comment #340 - Posted by: jayhawkcf at January 10, 2011 2:57 PM

1/15/11

11:56

Comment #341 - Posted by: Antun Karlovac at January 15, 2011 10:14 AM

400m row
21 db swings 50lb
12 pull ups

3 rounds 22 min

Comment #342 - Posted by: pete99 at January 25, 2011 2:25 PM

Helen as RX'D
1/27/11

9:34

M/35/185

Comment #343 - Posted by: rbirdsley at January 27, 2011 10:14 AM

100 Double unders
21 DB swings 25kg
12 pull ups X 3rds
14:45

Comment #344 - Posted by: Silva at March 14, 2011 1:27 PM

As rx'd
9:54

Comment #345 - Posted by: Chaps at April 19, 2011 10:47 AM

8kg Erin 12:46 (g-k)
12kg C. Powers 13:13 (sg)
12kg Drew W 9:23 (g)(2rds)
12kg Amanda 16:07 (sg)
12kg Jackie S. 16:40 (g-k)
16kg B. Powers 13:32 (sg)
16kg Vanbom 11:26 (sg)
12kg Rachael K. 11:54 (sg)
12kg Aly B 13:54 (sg)
12kg Sydni 11:50 (sg)
8kg Mike M. 7:26 (g)(2rds)
8kg Seth 10:52 (g)(2rds)
8kg Austin 11:08 (g)(2rds)
12kg Frankie 11:40 (sg)
12kg Meghan V. 12:28 (b)
12kg Joanie 8:40 (g)(2rds)
12kg Andrew 10:56 (g)
20kg Ben 9:30 (b-j)(2rds)
12kg Cole 12:09 (g)
24kg BTT 9:28 as rx'd
24kg Ryan 10:14 as rx'd
12kg Noah 12:13 (sg)
16kg Show 12:39
8kg Sam S. 10:42 (g)(2rds)
8kg Maya 11:13 (b)
8kg Sydney S. 9:16 (g)(2rds)
8kg Ricky 12:14 (g)
16kg Anita 11:55 (sg)
12kg Abby 11:40 (sg-k)
20kg Morrow 11:28
12kg Jesse 9:33 (sg-k-j)
8kg Alexis 8:48 (g)(2rds)
16kg S. Carey 11:05 (sg)
24kg Nick B. 11:11
20kg Max A. 11:31
16kg Jay 11:49
16kg Emma 13:16 as rx'd
12kg Lauren 13:41 (g)
20kg Nick P. 9:22
20kg Alex A. 10:06
24kg Chris S. 7:58 as rx'd

Mom's Club
12kg Veronica 13:24 (g)
12kg Mrs. Carey 12:49 (g^)
12kg Mary 10:32 (b)
N/A Mrs. Pip 11:15 (subbed push-ups for pull-ups)(reported from her vacation destination)

Comment #346 - Posted by: BFCC at July 16, 2011 6:07 AM

Damn y'all r good i thot i did good took me 11:03 for the "Helen" WOD. BTW I absolutely love crossfit thanks guys

Comment #347 - Posted by: brad at July 24, 2011 5:42 PM

10:46 Feet on bar for pullups.

Comment #348 - Posted by: Seader at July 25, 2011 7:28 PM

20:15

Comment #349 - Posted by: dcyn at March 26, 2014 8:46 PM

20:15

Comment #350 - Posted by: dcyn at March 26, 2014 9:41 PM

10:53

Comment #351 - Posted by: William M. at July 7, 2014 7:22 AM
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