July 23, 2011

Saturday 110723

"Helen"

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

Post time to comments.

Compare to 101125.

BenScismCrossFit540PoolDay_th.jpg

Enlarge image

Ben Scism, Shawna Meharg, and Ken Meharg, Springdale, Arkansas.


"Running Drills: Part 5" with Brian MacKenzie by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]


"Lindsey Smith is Ready" - video [wmv] [mov]


"All Over The Map: Urankar, Shiu and Weigel" by Again Faster Equipment - video [wmv] [mov]


"Can't Quit, Not Acceptable" with Kristan Clever by Rogue Fitness - video [wmv] [mov]


"Wi-Fi-Hacking Neighbor From Hell Sentenced to 18 Years" by David Kravets, Wired.

Posted by Pukie at July 23, 2011 5:00 PM
Comments

Helen as rx:
2:37

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

Comment #1 - Posted by: Schplengee at July 22, 2011 5:23 PM

very impressive schplengee.


ah, been waiting for helen

Comment #2 - Posted by: Kevin A. m/18/182/5'11 at July 22, 2011 5:28 PM

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

Comment #3 - Posted by: Sean waklee at July 22, 2011 5:31 PM

Sweet picture!

Comment #4 - Posted by: FinnishCraig m/23/5'8"/153 at July 22, 2011 5:39 PM

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

Comment #5 - Posted by: gkartveli at July 22, 2011 5:44 PM

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.

Comment #6 - Posted by: phil at July 22, 2011 5:52 PM

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

Comment #7 - Posted by: Dale Finlayson M/ 28/ 78kg/ 176cm at July 22, 2011 6:10 PM

@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?

Comment #8 - Posted by: sven at July 22, 2011 6:19 PM

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

Comment #9 - Posted by: beerad at July 22, 2011 6:26 PM

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

Comment #10 - Posted by: Paul at July 22, 2011 6:35 PM

Kristan Clever is unreal.

Comment #11 - Posted by: Lucas Cooper at July 22, 2011 6:51 PM

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!! :)

Comment #12 - Posted by: Carol at July 22, 2011 7:01 PM

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.

Comment #13 - Posted by: Quinn McCutchen M/41/151/5'10" at July 22, 2011 7:03 PM

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

Comment #14 - Posted by: Chris at July 22, 2011 7:20 PM

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

Comment #15 - Posted by: Lindsey at July 22, 2011 7:48 PM

Ken, Shawna, Ben awesome pic!!!

Comment #16 - Posted by: CK at July 22, 2011 8:04 PM

9:30 RXD

Comment #17 - Posted by: Ross Hanson at July 22, 2011 8:24 PM

referring to post 13 I forgot my time!

16:37

Comment #18 - Posted by: Quinn McCutchen M/41/151/5'10" at July 22, 2011 8:28 PM

"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.

Comment #19 - Posted by: Nik Nichols 40yo 5'6'' 167lbs at July 22, 2011 8:32 PM

9:45 as Rx'd

Comment #20 - Posted by: paul wojo at July 22, 2011 8:35 PM

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

Comment #21 - Posted by: Cody at July 22, 2011 8:45 PM

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!

Comment #22 - Posted by: Jeremy at July 22, 2011 9:30 PM

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

Comment #23 - Posted by: Jeremy at July 22, 2011 9:31 PM

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

Comment #24 - Posted by: SugJestive at July 22, 2011 10:24 PM

@ Comment #1 - Posted by: Schplengee

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

Comment #25 - Posted by: steve r at July 22, 2011 10:25 PM

Rxd means prescribed

Comment #26 - Posted by: Mike at July 22, 2011 10:32 PM

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

Comment #27 - Posted by: Marla Monjardo at July 22, 2011 11:09 PM

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

Comment #28 - Posted by: paylow at July 22, 2011 11:25 PM

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

Comment #29 - Posted by: Joseph Daoust at July 22, 2011 11:28 PM

How cool, did Helen yesterday

As Rx'd 11:19
Treadmill

Kristan rocks...you know it.

Comment #30 - Posted by: StevieC UK at July 22, 2011 11:53 PM

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

Comment #31 - Posted by: Cleveland at July 23, 2011 12:25 AM

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

20min 15secs.

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

Comment #32 - Posted by: john haywars at July 23, 2011 1:08 AM

Ystday I did a great little wod:

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

11:14

Comment #33 - Posted by: Angiestone 49 f/115/53" at July 23, 2011 2:58 AM

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

Comment #34 - Posted by: konya balazs at July 23, 2011 3:11 AM

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.

Comment #35 - Posted by: Fernando m/21/5'9/155 at July 23, 2011 3:33 AM

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

Comment #36 - Posted by: lei at July 23, 2011 3:55 AM

Helen first time Rx'd 12:08

Comment #37 - Posted by: Nick M/29/5'11/189 at July 23, 2011 4:00 AM

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

Comment #38 - Posted by: PJM at July 23, 2011 4:45 AM

As rx´d on treadmill

9:24

Comment #39 - Posted by: tanzenfranz . M/27/188kg/92cm at July 23, 2011 4:59 AM

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.

Comment #40 - Posted by: Memuc at July 23, 2011 5:03 AM

8:22 as rx'd.

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

Comment #41 - Posted by: ken c at July 23, 2011 5:29 AM

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$$.

Comment #42 - Posted by: CFwizardry at July 23, 2011 5:43 AM

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

Comment #43 - Posted by: Clark at July 23, 2011 5:54 AM

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

17:30

Comment #44 - Posted by: Roger M., m/35/65"/175 at July 23, 2011 5:55 AM

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.

Comment #45 - Posted by: Matt Johnson (m 6'3", 220, 31 yo) at July 23, 2011 6:17 AM

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.

Comment #46 - Posted by: Espinosa m/26/5'11"/165 at July 23, 2011 6:21 AM

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

Comment #47 - Posted by: Jette 42/M/5'11"/175 at July 23, 2011 6:36 AM

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

Comment #48 - Posted by: GP 51/73"/250 at July 23, 2011 7:07 AM

Sub'd run w/row
44# KB

13:44..in our 100 deg garage

Comment #49 - Posted by: Erika f/45/6'1"/160 at July 23, 2011 7:16 AM

Rx'd - 11:16

Comment #50 - Posted by: Townsend m/28/5'8"/140 at July 23, 2011 7:16 AM

"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!

Comment #51 - Posted by: DSG m/42/170 at July 23, 2011 7:18 AM

As rxd
10.53@ FP
PR is 9.32@ FP

Comment #52 - Posted by: Jonblaze at July 23, 2011 7:23 AM

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"?

Comment #53 - Posted by: justaman - liberty, sc at July 23, 2011 7:29 AM

As rxd. 13:01


F/36/108/5.0

Comment #54 - Posted by: Lisa at July 23, 2011 7:31 AM

10:13

last round was slow, especially the run

Comment #55 - Posted by: Aaron (M/25/5'8''/180) at July 23, 2011 7:37 AM

@ Comment #1 - Posted by: Schplengee

My wife beat your time by 55 seconds 8D

Comment #56 - Posted by: steve r at July 23, 2011 7:40 AM

@ Comment #1 - Posted by: Schplengee

My wife beat your time by 55 seconds 8D

Comment #57 - Posted by: steve r at July 23, 2011 7:40 AM

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

Comment #58 - Posted by: Derek & Rachel at July 23, 2011 7:57 AM

13:41 as rx'ed.

Comment #59 - Posted by: thesomnambulant at July 23, 2011 7:58 AM

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

Comment #60 - Posted by: Tyler at July 23, 2011 7:59 AM

11:37 (PR)- as rx'd

Comment #61 - Posted by: thinlizzie at July 23, 2011 7:59 AM

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.

Comment #62 - Posted by: BluddKurdler at July 23, 2011 8:01 AM

8:49

PR by 2:00

m/37/6'1"/200

Comment #63 - Posted by: Rough Robbie at July 23, 2011 8:02 AM

13:07

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

Comment #64 - Posted by: Sheldon N (M/34/6'/183) at July 23, 2011 8:07 AM

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

m/51/70"/195

Comment #65 - Posted by: Joe at July 23, 2011 8:12 AM

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 :)

Comment #66 - Posted by: EastKentJames at July 23, 2011 8:14 AM

As rx'd 10:02.

Comment #67 - Posted by: ClintN at July 23, 2011 8:18 AM

m/42/5'7/150

as Rx'd

10:15

Comment #68 - Posted by: texinma at July 23, 2011 8:32 AM

M/43/5'11"/185

As rx'd

11:58

Comment #69 - Posted by: nutfam at July 23, 2011 8:35 AM

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

Comment #70 - Posted by: Jason M. at July 23, 2011 9:04 AM

12:04

I <3 Crossfit.

Comment #71 - Posted by: spencerbrett at July 23, 2011 9:05 AM

As rx'd - 9:24

Comment #72 - Posted by: Neal Dickey at July 23, 2011 9:12 AM

41/m/185
as rx'd

7:57 (pr 7:41)

Comment #73 - Posted by: JackM at July 23, 2011 9:13 AM

9:43

Comment #74 - Posted by: Mishko at July 23, 2011 9:16 AM

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

Comment #75 - Posted by: Magnus 25/5'8"/155-160 at July 23, 2011 9:24 AM

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.

Comment #76 - Posted by: Thayer at July 23, 2011 9:25 AM

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

Comment #77 - Posted by: Mishko at July 23, 2011 9:27 AM

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

Comment #78 - Posted by: michael cooper at July 23, 2011 9:30 AM

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)

Comment #79 - Posted by: AndersB at July 23, 2011 9:35 AM

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!

Comment #80 - Posted by: Ben at July 23, 2011 9:41 AM

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

Comment #81 - Posted by: anthony medley at July 23, 2011 9:52 AM

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

Comment #82 - Posted by: Jim D. 50/m/160/5'11" at July 23, 2011 9:54 AM

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

Comment #83 - Posted by: charbs 195/m/26 at July 23, 2011 9:57 AM

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

Comment #84 - Posted by: Rhys at July 23, 2011 10:07 AM

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

Comment #85 - Posted by: kstuessy/37/202/SJAFB at July 23, 2011 10:15 AM

M/18/180/5'11

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

12:49

Comment #86 - Posted by: RYAN P at July 23, 2011 10:19 AM

M/18/180/5'11

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

12:49

Comment #87 - Posted by: RYAN P at July 23, 2011 10:19 AM

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.

Comment #88 - Posted by: Adam at July 23, 2011 10:20 AM

14:00, as rx'd.

34 degrees and humid.

Comment #89 - Posted by: Sinal m/32/5'9"/221lbs at July 23, 2011 10:21 AM

28/F/127#

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

16:07

Comment #90 - Posted by: Mindi at July 23, 2011 10:27 AM

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

Comment #91 - Posted by: Eric bildfell at July 23, 2011 10:50 AM

10:31 (PR)

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

Comment #92 - Posted by: Kevin C. (M/52/5'11"/172) at July 23, 2011 10:57 AM

Great picture Shawna, Ben and Ken!

Comment #93 - Posted by: Kevin C. (M/52/5'11"/172) at July 23, 2011 10:59 AM

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

Comment #94 - Posted by: Todd at July 23, 2011 11:03 AM

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

Comment #95 - Posted by: T at July 23, 2011 11:12 AM

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!!

Comment #96 - Posted by: Cookie 44/5'6"/mom of 4 at July 23, 2011 11:19 AM

Nice pic!

Comment #97 - Posted by: poostik at July 23, 2011 11:26 AM

CFWU x 3

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

16:16

Comment #98 - Posted by: F15E_WSO_M/49/6'/180 at July 23, 2011 11:27 AM

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

Comment #99 - Posted by: Julian at July 23, 2011 11:49 AM

55# KB

11:11

Comment #100 - Posted by: DajM 33/M/5'7"/155 at July 23, 2011 11:49 AM

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

Comment #101 - Posted by: Halvy51 at July 23, 2011 11:58 AM

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).

Comment #102 - Posted by: coyo at July 23, 2011 11:59 AM

11:04 as Rx'd
PR by 47 seconds

Comment #103 - Posted by: TRN III at July 23, 2011 12:06 PM

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

Comment #104 - Posted by: Tokenn at July 23, 2011 12:13 PM

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!

Comment #105 - Posted by: Alison at July 23, 2011 12:23 PM

Helen Time- 8:29

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

Not bad for my first Helen

Comment #106 - Posted by: Milo of Croton at July 23, 2011 12:29 PM

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

Comment #107 - Posted by: baqdraft57 at July 23, 2011 12:31 PM

9:13
As RX'd

Comment #108 - Posted by: Isaac Rejino at July 23, 2011 12:44 PM

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

Comment #109 - Posted by: ScottMacArthur at July 23, 2011 12:44 PM

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!

Comment #110 - Posted by: Jeremy at July 23, 2011 12:55 PM

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

Comment #111 - Posted by: Samuel at July 23, 2011 1:06 PM

"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.

Comment #112 - Posted by: Robert at July 23, 2011 1:08 PM

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

Comment #113 - Posted by: Moises Del Mar 166lb;1983 at July 23, 2011 1:10 PM

11:56

Comment #114 - Posted by: PaulDiane at July 23, 2011 1:15 PM

m37/5'8"/162


as rx'd 9:11

Comment #115 - Posted by: Charles M at July 23, 2011 1:18 PM

male/28/6"/183

7:42 as rx'd

Comment #116 - Posted by: S. Spencer at July 23, 2011 1:37 PM

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.

Comment #117 - Posted by: NEWGUY at July 23, 2011 1:45 PM

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

22/m/5'11"/171

Comment #118 - Posted by: Logan S at July 23, 2011 1:46 PM

M/51/154/1-1-06

"Neleh"

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

9:20

Think about it...

Comment #119 - Posted by: bingo at July 23, 2011 1:50 PM

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)

Comment #120 - Posted by: ajax at July 23, 2011 2:02 PM

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.

Comment #121 - Posted by: Bruce at July 23, 2011 2:11 PM

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

Comment #122 - Posted by: Kyle C at July 23, 2011 2:11 PM

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

Comment #123 - Posted by: mongo at July 23, 2011 2:13 PM

10:38 Rx'd.

Hot for upstate NY!

Comment #124 - Posted by: james.patrick [M/49/66"/135] at July 23, 2011 2:14 PM

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

Comment #125 - Posted by: gepeto at July 23, 2011 2:24 PM

M/45/185

9:16

Comment #126 - Posted by: Cosmo at July 23, 2011 2:37 PM

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.

Comment #127 - Posted by: Kelly at July 23, 2011 2:37 PM

D @ B6

rowed 500

Guessing 15:00 (clock stopped)

Comment #128 - Posted by: waderpro at July 23, 2011 2:46 PM

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.

Comment #129 - Posted by: ataraxite at July 23, 2011 3:25 PM

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

10:34


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

Comment #130 - Posted by: Kevin A. m/18/182/5'11 at July 23, 2011 3:33 PM

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)

Comment #131 - Posted by: brian p m/34/5'8-1/2"/170 at July 23, 2011 3:41 PM

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

Comment #132 - Posted by: jay at July 23, 2011 3:46 PM

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.

Comment #133 - Posted by: mas 54/m/155 at July 23, 2011 4:03 PM

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.

Comment #134 - Posted by: rjf (Since 07-20-07. WOD no. 1099) at July 23, 2011 4:32 PM

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

Nice job!

Comment #135 - Posted by: Kevin C. (M/52/5'11"/172) at July 23, 2011 4:37 PM

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

Comment #136 - Posted by: Brad Wilson at July 23, 2011 4:37 PM

As RXd
9:23
pr is 9:20

yesterday's 10 mile run was a factor

Comment #137 - Posted by: BPemberton at July 23, 2011 4:38 PM

10:54- no pr today :(

Comment #138 - Posted by: em :) at July 23, 2011 4:49 PM

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

Comment #139 - Posted by: Curtis Warren at July 23, 2011 4:56 PM

M/36/6'4"/195

11:45

Subbed rowing for runs.

Comment #140 - Posted by: Tim T at July 23, 2011 5:06 PM

11:09 subbed 500 meter row.

Comment #141 - Posted by: Jeff A. at July 23, 2011 5:10 PM

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

Comment #142 - Posted by: B Hirt at July 23, 2011 5:23 PM

as rx'd
13:12

Comment #143 - Posted by: md at July 23, 2011 5:23 PM

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

Comment #144 - Posted by: Kyle Bisceglie 44/5'10/180/m at July 23, 2011 5:54 PM

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

Comment #145 - Posted by: mlt at July 23, 2011 6:01 PM

35# Dumbell, DH PU,
20:17

Comment #146 - Posted by: kazik m/27/5'10/170 at July 23, 2011 6:30 PM

C-
9:02

Comment #147 - Posted by: Jeff & Charity @ CF Snohomish at July 23, 2011 8:21 PM

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

Comment #148 - Posted by: Ben S at July 23, 2011 9:21 PM

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

I heart Helen

Comment #149 - Posted by: RC51 at July 23, 2011 9:37 PM

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

Comment #150 - Posted by: Brandon at July 23, 2011 9:43 PM

14:15
grip is the weak spot

Comment #151 - Posted by: charlie romeo at July 23, 2011 9:45 PM

10:27 rx'd

Comment #152 - Posted by: B-Mo M/33/6'/193 at July 23, 2011 9:57 PM

as rxd 15:07

Comment #153 - Posted by: Shane at July 23, 2011 10:53 PM

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

Comment #154 - Posted by: methe at July 23, 2011 11:13 PM

9:59

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

Comment #155 - Posted by: JD at July 24, 2011 12:47 AM

As rx'd 21 minutes.

Comment #156 - Posted by: Brian_M at July 24, 2011 12:48 AM

rx'd 21 mins

Comment #157 - Posted by: Brian_M at July 24, 2011 12:49 AM

11:53
sub'd row for run

Comment #158 - Posted by: TomO/44/M/200 at July 24, 2011 1:30 AM

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!!

Comment #159 - Posted by: Dan Blackmon (M/180/5'10"/37yo) at July 24, 2011 1:54 AM

17:10
run on treadmill all unbrkn

Comment #160 - Posted by: johnh 43/210 at July 24, 2011 6:47 AM

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

17.41

actually quite rapt, just got to remove the rests.

Comment #161 - Posted by: david at July 24, 2011 7:14 AM

Rx'd 9:42

Comment #162 - Posted by: amped 37/M/195/6' at July 24, 2011 7:58 AM

10:03 as rx'd

m/34/180

Comment #163 - Posted by: Justin: Rimel at July 24, 2011 8:01 AM

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

Comment #164 - Posted by: theresa at July 24, 2011 8:20 AM

Rx
9:42

GFBD

Comment #165 - Posted by: Josh Holden at July 24, 2011 8:28 AM

8:09 as RX'd

Comment #166 - Posted by: John Thomas at July 24, 2011 8:36 AM

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

Comment #167 - Posted by: John M/53/5'10"/169 at July 24, 2011 8:37 AM

as rx'd 11:09

Comment #168 - Posted by: nicodoescrossfit at July 24, 2011 8:42 AM

14:16 with 20kg kettlebell.

Comment #169 - Posted by: Paul Z. M/43/5'9"/175 at July 24, 2011 8:59 AM

11:04 rx

Comment #170 - Posted by: gb 43/m/71"/185# at July 24, 2011 9:12 AM

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?

Comment #171 - Posted by: ags at July 24, 2011 9:19 AM

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

Comment #172 - Posted by: dyagg at July 24, 2011 9:40 AM

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

Comment #173 - Posted by: Ross at July 24, 2011 1:22 PM

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

Comment #174 - Posted by: kirk rangel at July 24, 2011 1:35 PM

as rx'd w/60# DB @ home

10:00

Comment #175 - Posted by: ferb44 184# at July 24, 2011 2:03 PM

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

Comment #176 - Posted by: Phoenix-Germany at July 24, 2011 2:23 PM

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

Comment #177 - Posted by: Rob at July 24, 2011 4:20 PM

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

Comment #178 - Posted by: Derek at July 24, 2011 4:21 PM

As Rx'ed: 10:23

Comment #179 - Posted by: Will at July 24, 2011 4:42 PM

As Rx'ed: 10:23

Comment #180 - Posted by: Will at July 24, 2011 4:43 PM

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.

Comment #181 - Posted by: Eric M/23/5'9/185 at July 24, 2011 5:58 PM

17:31

Comment #182 - Posted by: myles456 at July 24, 2011 6:46 PM

Helen, 11.34, well off my PR. Hellova workout

Floor press 265, ovhd sqt 165x10

Comment #183 - Posted by: Apolloswabbie 74 209 47yoa at July 24, 2011 7:06 PM

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!

Comment #184 - Posted by: manderpander at July 24, 2011 8:39 PM

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)

Comment #185 - Posted by: manderpander at July 24, 2011 8:41 PM

20:56
w/ 35 dumbbell

Comment #186 - Posted by: ulysses137 at July 24, 2011 8:52 PM

m/32/5'11"/180

As rx'd

8:20

Comment #187 - Posted by: m t cowboyd at July 24, 2011 10:45 PM

Runs on treadmill at 2%
55# dumbell for KB

9'47"

Comment #188 - Posted by: Tim 34/5'10/165 at July 24, 2011 11:05 PM

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

Comment #189 - Posted by: Xman at July 25, 2011 1:00 AM

8.09 rxd

Comment #190 - Posted by: Matt Swift at July 25, 2011 1:43 AM

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.

Comment #191 - Posted by: Mik at July 25, 2011 2:51 AM

13:03

Comment #192 - Posted by: Manchild at July 25, 2011 4:09 AM

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...

Comment #193 - Posted by: brad at July 25, 2011 5:02 AM

33/m/5'10"/223

Substituted 500m row for 400m runs.

15:37

Comment #194 - Posted by: D Craig at July 25, 2011 6:49 AM

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

Comment #195 - Posted by: Steve at July 25, 2011 7:53 AM

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

18:30

Comment #196 - Posted by: Saam at July 25, 2011 8:17 AM

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

Comment #197 - Posted by: NinjaTarzan at July 25, 2011 9:22 AM

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...

Comment #198 - Posted by: matt h - m49 | 5;11" | 185 bwt at July 25, 2011 9:37 AM

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.

Comment #199 - Posted by: Matt A at July 25, 2011 9:57 AM

RX'ed 7:34

Comment #200 - Posted by: stryder9 M/37/5'8"/155# at July 25, 2011 10:09 AM

M/39/190/5'11"

As rx'd

8:49

Comment #201 - Posted by: tuffnutt at July 25, 2011 10:31 AM

m/36/220/72"

as Rx'ed in about 12:20

Comment #202 - Posted by: j-seal at July 25, 2011 10:31 AM

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.

Comment #203 - Posted by: Sam J at July 25, 2011 10:56 AM

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

Comment #204 - Posted by: Michael m/48/5'9"/175/MI Survivor at July 25, 2011 10:57 AM

50 / 185

not as rx'd - runs on elliptical

11:26

Comment #205 - Posted by: tom perry at July 25, 2011 10:59 AM

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

Comment #206 - Posted by: georgecole3 at July 25, 2011 11:18 AM

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

Comment #207 - Posted by: Spelhaug52 at July 25, 2011 11:23 AM

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

Comment #208 - Posted by: YDB at July 25, 2011 11:27 AM

as rx'd on TM 10 mph 2% incline

10 min(10:08 last)

Comment #209 - Posted by: Bells 38/195 at July 25, 2011 11:41 AM

M/40/81 kg / 178 cm

3 rounds of:

400 m on treadmill
24 kg dumbbell
12 pull-ups

RX'd 09:26

Comment #210 - Posted by: Sigurbjorn at July 25, 2011 12:07 PM

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

Comment #211 - Posted by: ryman 22/m/68"/185 at July 25, 2011 12:08 PM

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.

Comment #212 - Posted by: Kamper M/47/200/74" at July 25, 2011 12:55 PM

11:47 as rx'd

Comment #213 - Posted by: Eli at July 25, 2011 1:54 PM

9:45 as rx'd

Comment #214 - Posted by: Will Grant at July 25, 2011 2:26 PM

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

Comment #215 - Posted by: W.D. at July 25, 2011 2:43 PM

m/40/76/210

500m rows
~11mins

Comment #216 - Posted by: Chas at July 25, 2011 3:22 PM

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

Comment #217 - Posted by: therozfather. 31/M/194 at July 25, 2011 3:45 PM

#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.

Comment #218 - Posted by: dani_girl at July 25, 2011 4:03 PM

10:39 rx

minute slower, blah

Comment #219 - Posted by: Raph at July 25, 2011 4:12 PM

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

Comment #220 - Posted by: Espinosa m/26/5'11"/165 at July 25, 2011 4:22 PM

At FLETC, heat index 105'

Solberg - 9:27
Farrow - 10:14

Comment #221 - Posted by: Bran at July 25, 2011 4:34 PM

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.


Comment #222 - Posted by: mr mack at July 25, 2011 5:13 PM

14:49 subbed 55 lb dumbbell for kettelbell

Comment #223 - Posted by: CaryD at July 25, 2011 5:18 PM

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

Comment #224 - Posted by: kevin o at July 25, 2011 5:27 PM

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

Comment #225 - Posted by: BTBG at July 25, 2011 5:29 PM

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!!!

Comment #226 - Posted by: mr mack at July 25, 2011 5:30 PM

pack
45# kb
9:50

Comment #227 - Posted by: cory at July 25, 2011 5:54 PM

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

Comment #228 - Posted by: Toby D at July 25, 2011 6:25 PM

36/M/6'00/194

11:23

(PR=8:44)

Comment #229 - Posted by: Dan D. at July 25, 2011 6:33 PM

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

95 degrees

Comment #230 - Posted by: Jeff Gebbie at July 25, 2011 6:41 PM

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

Comment #231 - Posted by: David Burns at July 25, 2011 10:01 PM

30/m/78kg

13:00

Balaka Dr park

Comment #232 - Posted by: pz at July 25, 2011 11:01 PM

M/5'7"/175/31

as RX'd 10:00

Comment #233 - Posted by: Mark S. at July 25, 2011 11:17 PM

14:31

Comment #234 - Posted by: tjmah/44/220 at July 26, 2011 3:05 AM

M/39/218lbs/6'3"

Subbed 35 lb DB

9:58

Comment #235 - Posted by: Andrew1 at July 26, 2011 4:46 AM

30/6'8"/224

13:56

Comment #236 - Posted by: Stretch at July 26, 2011 5:17 AM

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.

Comment #237 - Posted by: tgremillion M/30/6'1/185 at July 26, 2011 5:47 AM

first helen ever.

KBS @ 1 pood

12:20

Comment #238 - Posted by: drewsevelt 27/M/205 at July 26, 2011 6:06 AM

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

Comment #239 - Posted by: gino at July 26, 2011 6:24 AM

As rx'd

15:40

Comment #240 - Posted by: David W at July 26, 2011 6:26 AM

f/27/140/5'5"

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

12:51

grrrr... gotta get those pullups

Comment #241 - Posted by: erin at July 26, 2011 8:09 AM

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

Comment #242 - Posted by: gs at July 26, 2011 8:38 AM

m/38/228/6'0"

First unassisted Helen ever.

12:37

Comment #243 - Posted by: Agent Orange at July 26, 2011 9:08 AM

9:55

Comment #244 - Posted by: dubbs at July 26, 2011 10:31 AM

45# Dumbbell Swings

Time: 13:53

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

12:42

Comment #245 - Posted by: sblackburn 38/5'11"/204 at July 26, 2011 10:40 AM

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

Comment #246 - Posted by: Pat Overton at July 26, 2011 10:54 AM

As rxd - 7:28

M/31/5'11"/180

Comment #247 - Posted by: JTB at July 26, 2011 1:33 PM

14.11

Comment #248 - Posted by: albino at July 26, 2011 2:25 PM

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

Comment #249 - Posted by: Justin Stewart at July 26, 2011 2:56 PM

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

Comment #250 - Posted by: Johnboy at July 26, 2011 4:43 PM

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

Comment #251 - Posted by: aReGee at July 26, 2011 5:03 PM

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

Comment #252 - Posted by: chris at July 26, 2011 5:03 PM

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

Comment #253 - Posted by: Matt Burritt at July 26, 2011 5:30 PM

M/34/145lbs/5'5"

11:15

Comment #254 - Posted by: Brandon Burritt at July 26, 2011 5:53 PM

13:36

Comment #255 - Posted by: Filip at July 27, 2011 3:27 AM

12:54

Comment #256 - Posted by: Mark & Theresa at July 27, 2011 3:30 AM

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

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

Comment #257 - Posted by: Jeremy A. Olive at July 27, 2011 7:11 AM

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).

Comment #258 - Posted by: Jeremy A. Olive at July 27, 2011 7:19 AM

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 :)

Comment #259 - Posted by: sharlene raines at July 27, 2011 7:41 AM

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.

Comment #260 - Posted by: brett_from_wylie at July 27, 2011 8:39 AM

april
puppies
heavy band
15#
10:40

Comment #261 - Posted by: cory at July 27, 2011 8:52 AM

M/37/6'/208#

AS Rx'ed
14:27

Comment #262 - Posted by: ErekG at July 27, 2011 9:12 AM

9:14 PR

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

Comment #263 - Posted by: Jack - Hitchin at July 27, 2011 9:55 AM

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

Comment #264 - Posted by: MIke at July 27, 2011 9:56 AM

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

16:03

Comment #265 - Posted by: Bev C at July 27, 2011 9:58 AM

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

13:06(15:04 last)

Comment #266 - Posted by: Susan M at July 27, 2011 10:00 AM

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

14:49

Comment #267 - Posted by: Kelly H at July 27, 2011 10:01 AM

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

Comment #268 - Posted by: Caden at July 27, 2011 10:40 AM

10:27 (PR)

Comment #269 - Posted by: Carole F/53/5'6"/133 at July 27, 2011 1:25 PM

"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.

Comment #270 - Posted by: Harpo m/44/5'7"/145 at July 27, 2011 3:04 PM

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

Comment #271 - Posted by: Scott Andresen at July 27, 2011 3:29 PM

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

12:56

Comment #272 - Posted by: ecp2 at July 27, 2011 6:45 PM

10:23 (50# DB)

Runs at our box are .33 mi,

Comment #273 - Posted by: Craig-Always Forward CrossFit at July 27, 2011 6:50 PM

F/32/121/5'1"

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

17:42

Comment #274 - Posted by: Pgily at July 27, 2011 7:20 PM

Rx'd: 9:55

Comment #275 - Posted by: Graig - M/30/5'9"/185 at July 27, 2011 7:37 PM

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

10:32 (PR!)

m/45/6'4"/180

Comment #276 - Posted by: knodes at July 28, 2011 10:12 AM

"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

Comment #277 - Posted by: Pete In Sun City at July 28, 2011 12:53 PM

As Rx'd: 12:02

Comment #278 - Posted by: Dennis M/28/6'0/190 at July 28, 2011 10:56 PM

subbed the 400m run for 500m row

m/31/180lbs
10min09

Comment #279 - Posted by: zach at July 29, 2011 6:50 PM

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

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

Beefy

Comment #280 - Posted by: BEEFY at July 30, 2011 1:12 AM

10:48 as rx'd.

Comment #281 - Posted by: DomH at July 30, 2011 3:28 PM

13:36

Comment #282 - Posted by: Pacers at July 30, 2011 5:16 PM

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

Comment #283 - Posted by: Mike Scott M/44/5'10"/205 at July 30, 2011 6:50 PM

12:14 rx PR

Comment #284 - Posted by: tum1 at July 31, 2011 5:38 AM

Ran at 11mph - as rx'd:

13:47

Comment #285 - Posted by: dsm19 M / 32 / 6'0 / 210 at July 31, 2011 6:19 AM

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

Comment #286 - Posted by: RB at July 31, 2011 12:10 PM

10:26 rx

Comment #287 - Posted by: Keil at July 31, 2011 10:50 PM

HELEN, but with 500m runs

17:02

Comment #288 - Posted by: Jason Hudson at August 1, 2011 12:10 PM

13:32 as rx

Comment #289 - Posted by: SF at August 1, 2011 4:02 PM

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

Comment #290 - Posted by: jason regler at August 2, 2011 3:59 AM

40# DB
12:10

Comment #291 - Posted by: BrianR M/49/6'2"/185 at August 2, 2011 9:48 AM

14:14

Comment #292 - Posted by: Ukkrew at August 2, 2011 11:15 AM

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

Comment #293 - Posted by: zenoperegrinus at August 2, 2011 12:02 PM

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.

Comment #294 - Posted by: JonNYC - 42/M/170/5'11" xfit since 6/08 at August 4, 2011 9:06 AM

10:02 as rx'd.

Comment #295 - Posted by: ggf at August 4, 2011 6:58 PM

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.

Comment #296 - Posted by: Miyagi m/31/165.6# at August 6, 2011 11:00 AM

13:50 as rx'd.

1st Helen!

Comment #297 - Posted by: jbiringer at August 6, 2011 11:11 AM

19:01:56

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

Comment #298 - Posted by: Jacek at August 6, 2011 1:11 PM

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

Comment #299 - Posted by: jrm at August 8, 2011 7:07 PM

8:43

Comment #300 - Posted by: Kevin - M/190/6'/39 at August 10, 2011 1:52 PM

16:09 as Rx'd

Comment #301 - Posted by: Aaron at August 10, 2011 3:49 PM

8.53/54

Comment #302 - Posted by: inez at August 12, 2011 5:10 AM


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.

Comment #303 - Posted by: Bobbo at August 13, 2011 7:30 AM

M/33/5'9"/155

Did this on August 6. Chest to bar pullups.

11:42

Comment #304 - Posted by: Antun Karlovac at August 20, 2011 4:05 PM

m/32/5'8"/170lb

as rx'd

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

74 170 178
300 Cal

Comment #305 - Posted by: Adam Hamm at August 26, 2011 7:58 AM

11.38 rx'd

Comment #306 - Posted by: faleep at September 5, 2011 9:44 AM

7/27
9:26 (-:14)

Comment #307 - Posted by: bookworm at September 8, 2011 3:25 PM

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!

Comment #308 - Posted by: Bill Gibson at October 20, 2011 7:51 AM

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

Comment #309 - Posted by: Doug at November 7, 2011 12:31 PM

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.

Comment #310 - Posted by: Mel 38/m/5'10"/175 at December 19, 2011 1:37 PM

in filter, 8:47, PR

Comment #311 - Posted by: Mel 38/m/5'10"/175 at December 19, 2011 1:37 PM

as rx'd @ Crossfit Zuid

9:00

Comment #312 - Posted by: Michel van Grinsven at May 7, 2012 1:27 PM

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!

Comment #313 - Posted by: poopcalahan at May 22, 2012 9:28 AM

10:00 (even) as Rx'd

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

Comment #314 - Posted by: russ at May 22, 2012 10:10 AM

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

Comment #315 - Posted by: Kyle at May 22, 2012 12:08 PM

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

Comment #316 - Posted by: Justin at May 23, 2012 7:52 AM
Post a comment






Remember personal info?