Helen as rx:
2:37

Subbed 10m run for 400m, 10lb dumbbell swings, jumping pullups in a zero gravity environment.

very impressive schplengee.

ah, been waiting for helen

I read the time and said no f***ing way. Then I read your subs. Nicely done.

Sweet picture!

Dunno it was interesting to me... :) Shawna is in shape!

In response to Brian MacKenzie's self-posed question (viz., while watching an Ironman Triathlon and seeing a guy cross the finish line with a hunched, askew torso, Mr. MacKenzie wondered to himself, "at what point did that become okay to do?)...

My opinion - after swimming 2.4 miles, biking 112 miles, and running 26.2 miles, it is perfectly acceptable for anyone, including Crossfit Endurance adherents, to cross a finish line with a hunched, askew torso.

Done yesterday at CrossFit Alive 14sec PR - 8.45. First time unbroken everything, I suck on the runs. Working them in the future.

@7 phil
I think MacKenzie meant that the triathlete got into that position because he/she weren't paying attention to stabilizing from the beginning of the race. At the end of the race he/she would have been so fatigued because of bad posture for hours and weren't able to even be in a safe position.

At least that is how I see it. If you are running with your upper body in the position MacKenzie showed there is no telling what sort of bad things might happen to your spine and whatnot. So I don't think it's ok to run like that, because it's potentially harmful. After doing a buch of deadlifts and being really tired in the lower back, it's not ok to be sloppy with stabilizing right?

I would like to make 2 games predictions:
1)A runaway win by Holmberg.
2)Single leg double unders.(call them Mikkochilles)

Gonna do Helen tomorrow in 98 degrees at crossfit Toronto.
Aiming for sub 6 minutes ...yikes

Kristan Clever is unreal.

Normally I don't post, but since I am a ridiculously huge Lindsey/Web Smith fan, I had to... That is seriously the cutest future Crossfitter in the world right there!! :)

110722 as Rx'ed

previous 19:18

Like a lot of other people, I don't like the new crossfit store items. I would like to buy a new "Infidel" tee shirt to replace the one I have now which is completely worn out from wearing it so much.

Super Helen 22:07. Rx'd .... Ugh I hate treadmills, just adds to your time

#12 Thanks for the comment! We are a bit bias, but we think she's pretty stinking cute also. :)

Ken, Shawna, Ben awesome pic!!!

9:30 RXD

referring to post 13 I forgot my time!

16:37

"Helen"

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

pullups C2B
time 9:43
last time 11:04.

All unbroken. I thought runs were slow, by far the slowest part, but I ran fine and strong, not as fast as I could have, but honestly I was afraid after the last two workouts. It is dark now and alot cooler. I didn't have any troublle with the heat and dizzyness. Such a good little workout.

No real breaks, I did a quick count befor picking up the KB but no REAL break. Same with the pullups, I was breathy fro m the swings and just wanted to breath a min, but I knew I'd rest and regulate my breathin on the pullups and run. Glad to get a good one done after the last two messes.

9:45 as Rx'd

Helen was my first girlfriend. Gonna go all the way with her this time! maybe uh sub 8.

I like that they gave the alternative to KB swings! very nice, I hope they give alternatives more often! Looking them up is a pain in the ass when I leave my psychologist job, drive 30 miles in 35 min and try to start class within 10 minutes of getting to the gym!

Don, that wasnt nice...come on man, grow up!

Someone explain 'Rx'd'? Idk what that means. Thanks!

@ Comment #1 - Posted by: Schplengee

Given those subs - why did it take you so long???

Rxd means prescribed

That is a totally cool picture!
Love. Love. Love.

helen it is then!!!!! i'm fired up, this should be a strong one for me! i will post time at about 11:00 am

13:24 Rx'd
Elevation 7800 feet in Afghanistan makes running no joke. Even 400m is terrible. R&R is comming soon gotta get my beach body ready

How cool, did Helen yesterday

As Rx'd 11:19
Treadmill

Kristan rocks...you know it.

Previous

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

Tonight

18:34 at JC...did the Kettlebells with a 55 db

Didn't even come close to PR

Did this yesterday. Did 5 rounds as felt good at 3.

20min 15secs.

Getting ready for Afghanistan in Sept. Def taking rings with me.

Ystday I did a great little wod:

3rd's
25 ball burpees (16 lb ball)
25 kb swing 30lbs

11:14

I like the wods like this with running so i made 5 rounds in 24:20.

12:12 as rx'd

it was fun running on a slick track in the rain and doing the pullups on a wet pullup bar. Made it very interesting.

love helen, love kristan clever, love lindsey smith, today is great!

Helen first time Rx'd 12:08

Combined yesterdays and todays workout to catch up:
3 rounds:
- 400 m sprint
- 30 db thrusters 40lbs (no wall ball)
- 21 db swings 55 lbs
- 30 snatches 75 lbs
- 12 pull ups
Aprox 35 min

As rx´d on treadmill

9:24

42/m/176cm/73kg

Sub'd 400m row for run

8:58 (last time as rx'd in 9:05 PR)

Butterfly pull-ups. All exercises unbroken with no rest in between. I need to run (or row) faster to beat my times.

8:22 as rx'd.

shawna is fully clothed. what the heck's going on around here?

I figured out why the Delta CrossFit symbol seemed so familiar. It is an upside down uterus! Seriously, google image search uterus.

Love the tight body position in the pic.
Lindsey Smith has been my fave for a long time. She is boss.
Kristan Clever is also a hardcore bada$$.

Day 20 doing crossfit and I have never been more taxed in my life. Im hooked can't go back after workouts like these ones.

13:06 as rx'd

Subbed 30lb dumbbell swings for kb.
Everything else as rx'd.

17:30

10:35. Steady runs, maybe a bit slow, KB swings unroken, disappointing pull-up sets- too broken.
I've been taking a lot of days off this summer due to this and that, but I'm going to try to be more consistent now.

As rx'd: 9.11

100310: 11.03
101125: 9.29

Every one of this country's primary institutions is anti-democratic--in spirit, design and operation. Education, media, military and economic institutions... they are all hierarchical.

9:22 w/ 50# KB, bar wouldn't allow kipping

As Rx'd 11:23
400's getting better. KB's unbroken, Pull Ups broken rds 2&3.

Sub'd run w/row
44# KB

13:44..in our 100 deg garage

Rx'd - 11:16

"Helen's Sister" 500m row, 21 KBSW (1.5 pood), 12 dead hang pullups x 5 RFT...21:43; got "Abbate" 1 Mile Run, 21 Clean and Jerks (155, 105), 800 Meter Run, 21 Clean and Jerks (155, 105), 1 Mile Run tomorrow so I didn't want to run today...

All rows under 2:00, KBSW unbroken, dead hangs slowed me down; two little ninjas yelling for me helped...gotta get this under 20:00!

As rxd
10.53@ FP
PR is 9.32@ FP

27/m/5'11"/175
As rx'd
11:01

Terrible. Maybe it was nature calling. It could have also been that I was wearing Nike shorts and inov8 shoes. Any other math nerds notice that the Delta symbol is being used which is used for "change"?

As rxd. 13:01

F/36/108/5.0

10:13

last round was slow, especially the run

@ Comment #1 - Posted by: Schplengee

My wife beat your time by 55 seconds 8D

@ Comment #1 - Posted by: Schplengee

My wife beat your time by 55 seconds 8D

Derek-8:06 rx'd
Rachel Kay-12:21 rx'd
Holly Ridge, NC

13:41 as rx'ed.

The new Crossfit store gear is pretty God awful. Please bring back the old stuff, even if the higher prices must remain.

11:37 (PR)- as rx'd

I've now done six CrossFit workouts. This is the first that I've been able to finish, albeit with the weight scaled way down for form and because I'm out of shape:

3 x 400m
3 x 21 15 lbs. kettlebells
3 x 12 non-kipping pull-ups with 70 lbs. assist.

8:49

PR by 2:00

m/37/6'1"/200

13:07

Subbed 55lb barbell ground to overheads for KBS. Done first thing in the morning after a night out on the town. Ugh.

If death rides a pale horse, then Helen be thy name! Rx'd 17:30

m/51/70"/195

As RX 9:14
First time that everything was unbroken, a few days ago we programmed this at east Kent crossfit for the fire dept. So I had sometimes to beat, made a huge difference.

Next time I'll hit the runs like a bat out of he'll and get it sub 8 :)

As rx'd 10:02.

m/42/5'7/150

as Rx'd

10:15

M/43/5'11"/185

As rx'd

11:58

M/30/5'8"/172
Rx'd 10:30

12:04

I <3 Crossfit.

As rx'd - 9:24

41/m/185
as rx'd

7:57 (pr 7:41)

9:43

9:51 as rx'd
101125: 8:09
I ran on the treadmill this time and it takes a bit for it to warm up, so I lost time. Last round of KBs was broken, everything else went well.
O

12:44 asrx m/27/6'/175 i've been doing crossfit for about a year now. i think this is my first shot at helen. felt good.

9:43 done hungover, I was close to puking.

awesome pic...
@ schplengee....pick up the pace....lol

My thoughts today go to the victims of the bombing and the shooting massacre in Norway. 92 dead so far, most of them kids at a summer camp
http://www.nytimes.com/2011/07/24/world/europe/24oslo.html?_r=1&hp

Helen as rx:d, grip was thwarted from the rain:
8:25

Then weighted pushups (110720): 20-30-40-50-52.5 kg (up to 116 lbs)

Did Murph today, first time all the way through Rx'd with 20 lbs vest, 56:25. Brutal, not to mention hot as hell.. Was an honor. RIP Murph!

As RX
15:46
In 90 degree heat at First Generation Crossfit. Started out strong but the heat just knocked me down quick.

8:30 (pr)
1:28/:51/:19
1:39/:53/:20
1:49/:49/:22

8:28
had sarah ride a bike while you gave chase
RUUUUN RUUUN RUUUUN RUUUN RUUUN RUUUN
run so hard

11:08 as RX'd with 30 lbs. kit.

still can't belive some of these times. Treadmill slowed me down and going to and from the weights and pull up bar.

as rx'd

19:15

M/18/180/5'11

Scaled up to a 2 pood kb other than that as rx'd

12:49

M/18/180/5'11

Scaled up to a 2 pood kb other than that as rx'd

12:49

I'll weigh in on this since it's still being brought up. I don't really like the bumped prices in the store, but I don't hate the fact that they are trying to make more money. What I really hate is that the shirts (at least at this point) are plain t-shirts that I can get anywhere through any number of companies. Crossfit shirts are best with great/funny sayings and pictures. Hopefully this is the start and more will of the "old" will be added in on Reebok shirts.

14:00, as rx'd.

34 degrees and humid.

28/F/127#

Did assisted pull-ups..hope to be able to do pull-ups on my own soon!

16:07

if that chick in the picture was a president, she'd be babe-raham Lincoln!! : )). Congrats on being a total babe

10:31 (PR)

That was best treadmill Helen. Previous best on treadmill was 11:40 from March 2009.

Great picture Shawna, Ben and Ken!

Oh Boy am a little sore from the squat snatches yesterday this should be fun.

11:28 with strict ring pullups. What a difference. I'm sub 10 with regular kipping.

Team Kristan!!! My girl crush!! Since watching her at the ranch in 2009 I have been in total awe. What a great example of sportsmanship! Class act! Go get em girl!!! WOOT!!

Nice pic!

CFWU x 3

#35 KB, didn't write it down.....

16:16

New PR, as rx'd 9:51 in the pouring rain.

55# KB

11:11

41/M/6'3"/258#

As rx'd
Run 400m on treadmill at 1.5%
23- 50# dbswings
12 pullups
Total time:15:00

1: 4:03
2: 5:12
3: 5:45

Then
Run 400m
100 double unders
Run 400m
Total time: 16:04

9:45 (pr by 2 seconds which is even better seeing as the last time I did Helen I was 10:26... bad day I guess).

11:04 as Rx'd
PR by 47 seconds

I read this line at the beginning of the article, "Knowshon Moreno lifted his chin over the pull-up bar for his final repetition — of 45 — and collapsed into a sweaty, out-of-breath heap on the floor" and thought, this has to be Crossfit...sure enough:

Read more: Broncos running back Knowshown Moreno reshaping his workouts, body - The Denver Post http://www.denverpost.com/broncos/ci_18534215#ixzz1SxPxCAJb
Read The Denver Post's Terms of Use of its content: http://www.denverpost.com/termsofuse
http://www.denverpost.com/broncos/ci_18534215

10:45 RX'd. I'm so mad at myself because I was totally on track to be sub 10 but I just couldn't bust out my last 12 PUs in time...the thing that makes me mad is that aside from that, if my PUs were unbroken, I KNOW my time would be sub 10!

Helen Time- 8:29

55lb DB swing
Jumping Pull ups; weak!! (gotta work on the kip)

Not bad for my first Helen

11:20, spin bike sub for run, 2 min each 400m rep. Another wonderful lady!

9:13
As RX'd

12:30, had to sub 500m row. Done at st. 8 with crappy pullup bar. PR is 8:47, kind of disappointing today.

Did a four hundred and some medicine ball cleans/situps for warm up then ran 10- 100s. I tried the first two with a 40 lb vest and realized that wasnt a good idea in the 94 degree heat....lol. Wow, very good workout!

M/16/6'0''/167
11:18

"Helen"

Sub'd 1.5 pood kb with 40lb one, didn't like the dumbbell swing, and 40 is highest kb at my gym. Also ran on the treadmil, had to wait for that thing to warm up each time.

3 rounds: 14:25
5 rounds: 26:02 (Felt ballsy today and since I was using lighter weight)

My second WOD.

8:45 (55# DB) as rx'd

11:56

m37/5'8"/162

as rx'd 9:11

male/28/6"/183

7:42 as rx'd

16:25 with 600 out of 1200m total run being uphill on our COP. Ran it with my OIC as part of operation "Jacked and Tan" OEF. In our self built CrossFit gym there are only 2 kettle bells so i settled for a 50lb dumbell. First two rounds unbroken, but with the heat out here I kinda burned myself out early in the game. Everything gets better with time though so I look forward to crossing paths with helen on flat terrain in the future.

9.37 with 45# plate instead of kettle-bell (pr)

22/m/5'11"/171

M/51/154/1-1-06

"Neleh"

Backward run 200M
Med Ball Slam 21 Reps
HSPU 12 Reps

9:20

Think about it...

7:45
sub'd 10xburpees for 400m run (calf), otherwise as rx'd

On 11/24/10:
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)

M/51/192

I am with you kstuessy, I find it hard to believe any one is under 13 minutes on this stuff. I did it in 23:30 and I know I am a slow runner 10 minute mile, but I cranked on everything else. I did loose 3 minutes to having to catch my breath after the second round.

Did pyramid Helen 1200 meter 63 55lb dumbbell swings 36 pull ups run 800m 42 dumbbell swings 24 pull ups Run 400 meter 21 dumbbell swings 12 pull ups. 23:31 Had to go up and down two flights of stairs between runs.
Waited 2:30seconds 265 overhead jerk

M/24/190/6'1

m/40/6'3/265

14:36
200m downhill, 200 uphill
21 swings 45lb kb
12 assisted pullups
and like most of the country it's 95' outside- sweating my b*lls off

10:38 Rx'd.

Hot for upstate NY!

m/178cm/87kg/35y
10:46 (9:55PR)

M/45/185

9:16

M/40/135 as rx'd 9:48. Treadmill runs and jog to kb and pullup bar. Oh well, felt really good since it was 3 hrs after running 17 miles then an ice bath. Painful while in the tub but very awesome after.

D @ B6

rowed 500

Guessing 15:00 (clock stopped)

Kristan is hotter to me than all the CF bikini babes in the world. Strong, beautiful, and self-confident--looking different than people think you ought to is not easy, but she is clearly so comfortable in her own skin. SWOON.

scaled up to 2 pood KB, otherwise as rx'd.

10:34

400's should've been faster. humidity hit me like a train.

WU: easy Tabata: Ring Push up, Broad Jump, V-up
(20sec of each exercise, 3 rnds)
OL practice: SNx3-95-115-135, CJx3:115-135-185

A:CGDLx1:275-335-385-425
B:CGBPx1:135-185-255-285(F/spot)

CGBPx12/CGBLx12:155/225,175/265,185/275

Helen 9:26 (way off PR)

12:25, not sure how far I am running, no track or a treadmill...definitely over 400m. Crossfit is awesome

14:38

1st two rds. with 45lb db, 3rd with 50, (someone ran off with the 45). In extreme (for me) heat and humidity in Akumal.

Awesome time Kevin. Can't email out, home tomorrow night late. Cheers, mas.

40M/5'10"/170#

W/U: 3 rnds of erg row, 10 cal; 25# KBS, 10x; pull-up, 5x.

As Rx: 9:06.

C/D: skipped.

Off PR by 0:15. 15th time I've done this WOD. Runs on outside road course (88F, 59% humidity, wearing VFF). American KBS. Kipping pull-ups. Felt like I was pushing towards a PR. Runs and pull-ups felt like they were at a good pace. I'm guessing the swings were a bit slower.

mas- have a great trip back. You can recover from Helen on the plane tomorrow.

Nice job!

Amundson w/u

Three rounds for time:
Run 400 meters (treadmill - boo)
50 lb dumbbell X 21 swings (all we have)
12 Pull-ups (broken - my weakness)

13:55

As RXd
9:23
pr is 9:20

yesterday's 10 mile run was a factor

10:54- no pr today :(

Morning WOD:
3-3-3-3-3 Shoulder Press
135-140-145F3-145F3-145F2
Death By Dumbbell Push Press 55# Dbs:
12 minutes + 6/13

Then, 6 PM outside @ ROTC pullup bars...
Helen:
7:24..... TIED MY OLD PR DANGIT... although as a caveat, this is my 4th WOD in 36 hours and it was about 40 degrees hotter this time than last time.

XFIT RICE OWLS

M/36/6'4"/195

11:45

Subbed rowing for runs.

11:09 subbed 500 meter row.

heaviest db I had was 45 so I did 29 reps instead of 21
pullups were broken into 3 groups on last set. A few kippers on first two sets but unbroken

3 rds 14:37

as rx'd
13:12

9:37 as rx'd at CrossFit Rehobeth Beach.

11:45 / 52.5# db / just over 400m / recovering from stomach flu.

35# Dumbell, DH PU,
20:17

C-
9:02

M/33/6'3"/200

As Rx'd: 8:03 (PR)

Prev:
8:23
9:14
9:07 (PR)
11:07
12:14
13:45

13:57
Run 400m
15 KB swings 20#
10 assisted pull ups 40lb-40lb-55lb

I heart Helen

M/17/5'9"/137

Did helen for the first time RX'd with 11:52. My body just couldn't take the 2nd and 3rd set of kbs without needing rest

14:15
grip is the weak spot

10:27 rx'd

as rxd 15:07

13:19
subs-
45#KB instead of exact 1.5pood
jumping pullups instead of regular

9:59

Jumping chin ups on the last set. Still suck at them. First time using 24kg KB. Arms were burning!

As rx'd 21 minutes.

rx'd 21 mins

11:53
sub'd row for run

9:27 thought it was a PR but turns out it wasn't by a few seconds. Darn it!

Next time Helen...next time. Really want to push to get under 9 minutes.

NEVER QUIT!!

17:10
run on treadmill all unbrkn

As Rx'd (that doesn't happen often)

17.41

actually quite rapt, just got to remove the rests.

Rx'd 9:42

10:03 as rx'd

m/34/180

Was anyone else annoyed that Shui's boyfriend/coach never let her get a word in?

Rx
9:42

GFBD

8:09 as RX'd

As Rx'd
20:29
By rounds
1 4:32
2 7:01
3 8:56
Cardio needs work.

as rx'd 11:09

14:16 with 20kg kettlebell.

11:04 rx

That's a nice article on Moreno and CrossFit Verve. I think CrossFit gets more mileage out of successful athletes using it and getting stories written about their success than we do out of the Reebok stuff. The more pros start using CrossFit the more it adds to public legitimacy. That legitimacy I think could ultimately lead to more acceptance of CrossFit style workouts and gear in "Globo Gyms." Or, at least one can hope. Any updates on Sir Charles?

3 mile run
20:58
then
2 Rounds
21 Kettles
12 Pull-Ups
4:30
Then
50 Weighted Sits

13:49
45lb LB
DH Pull-ups
400m

fire station 4
14:54
didnt push it too hard
tito

as rx'd w/60# DB @ home

10:00

Recovered from heavy car accident...
First time Helen:
as Rx´d
running on treadmill 1 % uphill
13:45 - didn´t push too hard as I´m still not 100% fit

2 rounds, 400M run - 12kg KB x 21 - 8 pull-ups. A bit under 10 mins. So begins the long climb back...

m/43/72/179
cfwuX3, modified
Helen
as rx'd (qtrs on treadmill at 10.7 mph)
10:09
87/60/31
91/64/51
87/82/56

As Rx'ed: 10:23

As Rx'ed: 10:23

As rx'd: 9:23 but had to use a damn treadmill and run 50 meters to get to it and get it started, pretty upset that it slowed me down so much.

17:31

Helen, 11.34, well off my PR. Hellova workout

Floor press 265, ovhd sqt 165x10

Ugh, I just did this WOD and accidentally did 50 KB swings per round instead of 21. Whoops. I wondered why my time was 5 minutes slower than everyone else, but now I feel like an overacheiver. HA!

Ugh, I just did this WOD and accidentally did 50 KB swings per round instead of 21. I wondered why my time was so much slower than everyone else, but now it makes sense! (19:36)

20:56
w/ 35 dumbbell

m/32/5'11"/180

As rx'd

8:20

Runs on treadmill at 2%
55# dumbell for KB

9'47"

10:25.
3rd KB set was broken at 15/6 due to head in arse. Plups were broken 7/5 due to grip.

8.09 rxd

9:38
used a 20 kg plate and the fast treadmill. Everything unbroken until the last set of pull ups. Sweat had me slipping off the bar at that point.

13:03

Late on this one. Did this in 20minutes. Swapped wall ball shots for kb as I don't have a kettle bell. This was killer. Also I'm pretty sure that my circuit was more than 400m, at least it got further each round...

33/m/5'10"/223

Substituted 500m row for 400m runs.

15:37

13:24 w/ 40lb KB (only weight available today)
26/m/6'2/225

as Rx'd (but on treadmill at 2.5% incline, which ate up a lot of time)

18:30

8:54 as RX'ed. New PR again.

15:52, subbed and scaled...

3RFT: Ran 500-600 meters, 35# DBS, 12 burpees

w/u: static n-shldr, 50 SU, cfwu x 1 (10's no pullups), 10 35# KBS, 12 burpees

c/d: 10 GHD sits (pulldown bench), 50 SU, Tabata L-Sits (8 rounds), Tabata SU (score: 20; total: 211 for 8 rounds)

Need to mark out a 400m and 800m course from inside Y, instead of adding 100-200m while running from weights to marked-out parking lot...

m/39/190/5-10

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

25 Jul 2011
3.02- 3.26 - 3.22 = 9.51.
Went pretty hard, could have run faster I think.
KB and PU were straight through.

17 May 2010...
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.

RX'ed 7:34

M/39/190/5'11"

As rx'd

8:49

m/36/220/72"

as Rx'ed in about 12:20

m/27/200/5'10"
CF day 92

WU x 3
50 single unders
10 back squat @ 45 lb
10 back ext @ 25 lb
Shoulder circles
10 situps (3,3,4 side, side, center)

WOD:
Rx'd
16:56

Breakout:
5:32
11:11
16:56

Treadmill: 2% @ 7.0, 7.0, 7.1 mph...Need to go faster next time
2nd and 3rd round of KBs unbroken
Pullups: Got timing down (finally!) to do continuous kips for sets of 3. More work to do.

11:52 as Rx'd. Run fell apart in the 3rd round. Trying to run Pose style - seems easier until it seems harder.

50 / 185

not as rx'd - runs on elliptical

11:26

14:40
55#DB
Had to deal with stairs and walk to get to indoor track; last set of swings was 17+4

As Rx'd 10:04
Callie, my 13 yr old daughter: 16:24
Jump pull up, 20 lb ball slams subbed.
She ROCKED!

12:29 as rx'd - just finished my first FULL week of cross fit WODs and feeling great.

as rx'd on TM 10 mph 2% incline

10 min(10:08 last)

M/40/81 kg / 178 cm

3 rounds of:

400 m on treadmill
24 kg dumbbell
12 pull-ups

RX'd 09:26

11:49 no run
20min bike @ 5.6mi
500yr swim

8:44 modified by doing 160 single unders, heavy rope, in place of 400m runs. This is my attempt to come up with a one-for-one sub (i.e. not a scale) that does not involve walking back and forth across the gym in the middle of the workout. I finished the first round of single unders in 1:23, which seems to me about where I would have finished the quarter on the first round, so I think my guess was at least fairly accurate.

11:47 as rx'd

9:45 as rx'd

MGySgt. USMC-Retired
M/49/6'2"/213

Last met Helen on March 7, 2010 with a time of 14:42. Went with her today in 17:14. "Ouch" she kicked my butt.

As Rx'd but my time sucked. That's the price I pay for cutting back on WOD's during college. Homework and classes come first. No worries, I will get better, faster, stronger, and might even look good doing it. LOL

OooRahh CrossFit

m/40/76/210

500m rows
~11mins

10:28. As rx'd: 2 pood.

#164 I noticed the same thing. Drove me crazy. There was finally a few times (2) that she spoke up and laughed, and if it weren't for that, I'd be worried. Hey interviewer, you're job is to interview the COMPETITOR, not the boyfriend. I couldn't have cared less about what he had to say, I wanted to hear from Shiu.

10:39 rx

minute slower, blah

Mariana f/5'4"/115/24: 11.55 w/ 1-pood KB

At FLETC, heat index 105'

Solberg - 9:27
Farrow - 10:14

glad to see I'm not the only one who's doing this w/o today. hella storming out, so I'm subbed the sprints. Figured it takes me 1:20 to run 800m, so I subbed 40sec split squats (100 lb bar)

warmed up with 3x
15 swissball v-ups
45 second side plank (per side)
18 lb medicineball 2for1's

main workout:
9:12. I felt floppy and dead afterwards, GREAT workout today!!! I could barely finish the last set of pullups. Actually had to break it up into sets of 4.

14:49 subbed 55 lb dumbbell for kettelbell

18:31 w/ .6k runs, 1.5 pood kb at home vs
13:55--rd 1 kb unbroken, 400s @ 10.1,10,8 mph 7/30/08
12:49--tmill @ 10mph 3/27/08
14:09 12/31/07 runs @ 9.5 mph
15:57 10/15/07 w/ runs @ 9.1,9.5,9.3 mph
15:46 9/06/07 w/ runs at 8.6-8.7 mph
16:08 7/23/07
15:40 w/55lb db 4/14/07
14:41 on 1/16/07 but grabbed 50 lb db by mistake
16:13 on 11/19/06
16:43 on 10/9/06
17:36 on 6/22/06
17:23 on 3/23/06
18:42 on 12/12/05 post hernia surgery 9/1.
18:03 on 8/16/05
19:14 on 7/11/05
22:27 on 4/1/05
22:48 on 1/11/05
23:18 on 12/13/04.

abmat x 15 after. m/54/171

13:23
36# kb
3 reg pu, rest on knees

storming like a champ outside today. (Fixing typos)
Figure I can run 400m in 1:20, so I subbed 40seconds of 100lb split squats.
warmup with 3x
15x swissball pike rollout
45sec side plank (per side)
20x medicine ball 2fer's

workout took 9:20 w subs, legs felt like jello, arms didn't work, barely made the last set of pullups. Felt all floppy afterwards. Incredible workout!!!

pack
45# kb
9:50

as rx'd
12:48
m/36/230

36/M/6'00/194

11:23

(PR=8:44)

as rx'd...unbroken sets 14:38

95 degrees

sub 300 turns jumprope
55 lb dumbbell swings
kipping/jumping pu's 12/0 6/6 4/8
19:15

30/m/78kg

13:00

Balaka Dr park

M/5'7"/175/31

as RX'd 10:00

14:31

M/39/218lbs/6'3"

Subbed 35 lb DB

9:58

30/6'8"/224

13:56

Last time 9:39 (treadmill/55# db)
This time 10:13 (treadmill/24kg kb)

Had to start back up the treadmill every round and that took some time but also crapped out on the last round of pullups a bit. Next time.

first helen ever.

KBS @ 1 pood

12:20

m/26/197/70''

did double helen instead with crossfit newport. 22:47 rx. was not feeling the runs and the grip on my pull ups was dead from the kbs. next time...next time we beat adam molano

As rx'd

15:40

f/27/140/5'5"

Helen, 3RFT:
400m run
20lb KB swings
12 assisted PUs (jumping)

12:51

grrrr... gotta get those pullups

2011-07-26: 8:29 (2:47,2:52,2:49)
2010-11-25: 8:45 (2:48,2:57,2:58)
2010-03-07: 9:56
2009-10-01: 10:34

m/38/228/6'0"

First unassisted Helen ever.

12:37

9:55

45# Dumbbell Swings

Time: 13:53

Joni - 10# Dumbbell Swings, and JumpUps after 5-7 Pull Ups

12:42

WOD #120 - Done on 7/26. Two pretty good days in a row. Had to scale the pullups to assisted pullups. Nice job yourself Agent Orange. Something I aspire to myself.

Greg A.'s warmup
WOD Time - 17:06

M/42/5'11"/259

As rxd - 7:28

M/31/5'11"/180

14.11

M 38/6'1"/180#
As rx'd 7:13.5
Run on treadmill on 16-16.5 kmh

M 40/6'3"/203
As Rxd 10:10
Treadmill 10.4

Did on my own (24 JUL 11) for the first time.. I am TDY in the states..

3RFT: 13:05
400m run (treadmill)
20 lb kb
6 pu

Pullups are a killer.. getting better tho.

P.s. it'd be cool if pictures were kept relevant to crossfit and motivational instead of waterthrown cheerleaders. :P

F/23/5'4"/126

2 minute runs
35 lb kettle x21
12 kippling style pu's
10:14

M/34/5'4"/145lbs
As RX'd
10:50

M/34/145lbs/5'5"

11:15

13:36

12:54

m/39/6/190ish
As Rx'd
9:45

f/29/501/140ish
As Rx'd (with 1 pood)
12:02

m/39/6/190ish
Forgot to mention in my OP that 9:45 is a new PR for me. My old time was 12:19 (sub'd rows with 45# SDHP).

f/34/142/5'1"

17:36

3 rounds
400M run
40 lb dumbell swings 21 reps
pull ups w purple band 12 reps

went up from 35lb to 40lb on swings :)

30lb dumbbell swing.

10:55

23 seconds slower than last time but I did quite a few squats before hand plus it's the middle of July in Dallas as compared to May last time.

april
puppies
heavy band
15#
10:40

M/37/6'/208#

AS Rx'ed
14:27

9:14 PR

ran at 16.5kph on treadmill
unbroken apart from last DB swings (14/7)
sub 9 next time!!

I did my first Helen Rx'd it in 9:20. Very tuff workout. I look forward to meeting her again.

Three rounds for time:
row 400 meters
15 # DB swing X 21 swings
12 smith Pull-ups 6th

16:03

Three rounds for time:
Run 400 meters
25# DB Swing X 21
12 jumping smith Pull-ups #9

13:06(15:04 last)

Three rounds for time:
Row 400 meters
10# DB Swings X 21
12 60# lat pulldowns

14:49

m/24/5'9"/185 time: 11:12 This was my 4th crossfit workout. Its growing on me.

10:27 (PR)

"Helen", scaled KB to what I've got.
Run: 400m
KB: 1 pood x 21
PU: x12
3 rounds 8:08, PB by 1:25, but I think new 400m route was short, need to remeasure.

M/40/187

Subbed

5 rounds for time
30 Double Unders
30 KB Swings 1.5 pood
30 Push Ups

Round 5 sucked

34:50

sub 500m row, which kills pullups, but still better than waiting on treadmill to spool up

12:56

10:23 (50# DB)

Runs at our box are .33 mi,

F/32/121/5'1"

3rounds:
500m row
25# kb swings x 21
12 pullups

17:42

Rx'd: 9:55

"Helen"
run 400m
35lb DB swing, 21 reps (all weight I have)
12 pullups

10:32 (PR!)

m/45/6'4"/180

"Helen"
Modified
Three rounds for time:
1 Mad Minute on speed bag
1 Mad Minute on Heavy bag
1.5 Pood Kettlebell, 21 swings
12 Strict Pull-ups
15:54
M/53/6’/210

As Rx'd: 12:02

subbed the 400m run for 500m row

m/31/180lbs
10min09

Strength:
-Deadlift 6-4-3-2-1 135-315lbs
-Clean and Jerk 135-175lbs

WOD:
-Helen 10:59 (treadmill run on 4% incline)

Beefy

10:48 as rx'd.

13:36

7/24...18:49...158/177
Rushed into it w/out a warm-up. Runs still killing me.

12:14 rx PR

Ran at 11mph - as rx'd:

13:47

WU
Helen
Used 24Kg KB/Ran outside distance probably a little greater than 400m.
13:08
M/50/195#/72"

10:26 rx

HELEN, but with 500m runs

17:02

13:32 as rx

did it today in the rain and wind - 8 min 14 sec as required

40# DB
12:10

14:14

11:55
400m t/m run @ 3% incline, 15.5kph
24kg db swing x 21
12 pullups
new gym. lost a little time walking between bases and starting up t/m.

prev 11:28 - 25.11.10

8/4/11: 12.58 rxd.
12/1/10: 10.54. 35#. 7PUs
?: 12.07 - 25#kb and standing pullups.
4/09: 12.15 with jumping wrist strap PUs. 40#KB I think.
Prior: 11.58 w/ 35#KB and 40#WA PUs due to sore elbow.

10:02 as rx'd.

Mrs. Miyagi
SealFit WOD

Helen WOD
Rest 5 minutes
Grace WOD
Rest 5 minutes
Annie WOD

10:23 With 1 pood KB. Rest as Rx'd.
8:59 With 95# C&J. Rest as Rx'd.
7:43 As Rx'd.

13:50 as rx'd.

1st Helen!

19:01:56

400's on treadmill
1.5 pood kb
pull-ups were a mix of kipping and jumping chin-ups.

m/37/5'9/180
CFWU-2 @ Triangle
9:45
Had pretty good pace going through 2 rounds. About 3 min/round. Way too slow on last run. Very disapp that I didn't push harder on that one.
KB & PU unbroken
9:58
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

8:43

16:09 as Rx'd

8.53/54

9:39 w/2x25 dumbells

Felt really good. Pull-ups felt great! If I didn't have to waste time jumping for that tree-branch, I think it would have been faster. I am gonna miss that branch when I move out of this apartment. I guess I'll finally get to build a station outside, then.

M/33/5'9"/155

Did this on August 6. Chest to bar pullups.

11:42

m/32/5'8"/170lb

as rx'd

10:31, done on treadmill, minute slower than last time, damn

74 170 178
300 Cal

11.38 rx'd

7/27
9:26 (-:14)

M/23/70"/185#

12/1/10
19:09 as Rx'd

10/20/11
8:59 as Rx'd

cut my time in half...sweet!

CFWUx1
11:44 at Castle with the Bantam’s.
Run was longer than 400
(Last two times was CFWUx3 (no PUs) 10:00)

As rx'd, 8:47 (PR).

Yes, I've been dodging Helen for over 2 years now. I'm not proud of it; Helen is just plain hard. Today was a sprint - first time unbroken through all. Took the runs at a reasonable pace, but tried to push a little on rounds 2 and 3. Pull-ups following kb swings were nasty as usual on the forearms. Had to switch to regular kip mid-way through last round - pleased I was able to hold on. Kb swings seemed to go much better today than last time. Approximate splits today: 2:50; 3:00; 2:55.

in filter, 8:47, PR

as rx'd @ Crossfit Zuid

9:00

First Crossfit Workout ever!

I modified it...

400m sprint
25lb dumbbell swings X 21
12 pullups (mostly assisted)

14:16

I will definitely try to keep up with the WODs!

10:00 (even) as Rx'd

First time on this site
good to see a community dedicated to such positive goals.

9:01 and Rx'ed- also a collegiate athlete

Took me 14:22 don't understand how people are gettin 9-10 min that's insane. 34-190-5'11