May 22, 2012

Tuesday 120522

"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 110723.

CFGR2012_NorCal_JennyLabaw_th.jpg

Enlarge image

Jenny LaBaw, first place overall, Northern California Regional.


"What Body Part Are You Working?" with Todd Widman - video [wmv] [mov]


WOD Demo with CSC CrossFit - video [wmv] [mov] [HD mov]

Posted by Pukie at May 22, 2012 5:00 PM
Comments

Oh yeah. Can't wait!

Comment #1 - Posted by: Nick F at May 21, 2012 5:10 PM

Re: What body part are you working?

I was lucky enough to have Todd as my "flowmaster" for the CrossFit Kids course I attended. An absolutely wonderful teacher. HQ found a great leader when they put him on staff! Keep up the great work Todd!

..now I'm off to work back and biceps.

Comment #2 - Posted by: Cam at May 21, 2012 5:16 PM

This will be my first "woman" WOD. Can't wait!! Or can I?

Comment #3 - Posted by: Chevytahoe77 at May 21, 2012 5:42 PM

YA!!!!!!!!!!!!!!!! this is my all time fav wod. cant wait for tommorrow

Comment #4 - Posted by: alex at May 21, 2012 5:42 PM

Im from crossfit plus
I dont think we do this wod

Comment #5 - Posted by: Phill at May 21, 2012 5:46 PM

I am excited for this workout as well!

Comment #6 - Posted by: Justin at May 21, 2012 6:09 PM

Great WOD, great pic. Good job today HQ.

Comment #7 - Posted by: Xerxes at May 21, 2012 6:15 PM

Todd's lecture at my Level 1 was one of the most motivating, inspirational and passionate things I have ever heard. He is an amazing ambassador of CrossFit and having him as the head judge for me at Cent East regionals was awesome. Great dude, and great post by HQ

Comment #8 - Posted by: Jeff Binek at May 21, 2012 6:22 PM

Do they test games participants for P.E.D.?

Comment #9 - Posted by: Blong/M/33/71"/205 at May 21, 2012 6:24 PM

Gross pic...
Her left side of her neck, right side of pic itself, looks edited.
Her trap looks all messed up...

Comment #10 - Posted by: Bob at May 21, 2012 6:30 PM

10:36 as RX'd.
A slower than I wanted. Leaving room for improvement

M/29/196/6'3"

Comment #11 - Posted by: cooperman at May 21, 2012 6:34 PM

Those demo vids are supposed to be examples for new CFers. Well, what an example we're setting...the guy in blue, I did not see his chin clear the bar once, and how about a full extension of the arms on the KB swings? terrible...I guess he was more concerned with speed. Anyway, just sayin...

Comment #12 - Posted by: Harry at May 21, 2012 6:57 PM

What's the best way to learn kipping or butterfly pullups? I can only do 10 strict pullups so on a WOD like this and many others here it will be almost impossible to keep up a good time.
I've watched instructional videos countless times and have sort of gotten it down but I lose rhythm and technique easily

Comment #13 - Posted by: Rishi M at May 21, 2012 6:57 PM

Oh yeah. This is the first CF workout I ever did.

Comment #14 - Posted by: SLG at May 21, 2012 6:58 PM

oh snap, helen is my first crossfit "love" - but she is so nasty, i may have to dodge tomorrow...

Comment #15 - Posted by: Mel/39m/5'10"/180 at May 21, 2012 6:59 PM

I agree with #9 Bob, that picture is weird. Do people really have traps shaped like that?

Comment #16 - Posted by: Alex at May 21, 2012 7:10 PM

why is everyone pushing the kettle bell above their heads? isn't it a kettle bell 'swing'?

Comment #17 - Posted by: Jonesy Boy at May 21, 2012 7:41 PM

#12 PRACTICE!

Comment #18 - Posted by: Langcon at May 21, 2012 7:42 PM

Learn your anatomy, those are her erector going into the base of her skull and yes, people have those, hers are defined but she has pushed her head forward excessively. Stop judging her amazing body and get yours into shape.

Comment #19 - Posted by: TrollSmasher at May 21, 2012 7:42 PM

Rishi M.. It takes a lot of practice and patience. Just swing your chest back and forth. And as your chest comes back pull up and drive with your knees. Always keep your feet close together... Seperation makes your kip weaker!!

Comment #20 - Posted by: Jeff at May 21, 2012 7:46 PM

I still can figure out how to sub a dumbell for a kettlebell. I cant fit both my hands on the handle. Is alternating hand ok?

Comment #21 - Posted by: Andrew at May 21, 2012 7:57 PM

i did.. 5 burpees, 5 pull-ups (most of which were negatives), 5 40lb military presses each arm. 5 sets with 1min 15 second rests
total time: 12:58

Comment #22 - Posted by: Justin at May 21, 2012 8:06 PM

Jonesy Boy when you do the kettle bell swing your arms are suppose to come up by your ears. Hence why the kettle bell is above their heads.

Comment #23 - Posted by: Chevytahoe77 at May 21, 2012 8:38 PM

Jonesy Boy when you do the kettle bell swing your arms are suppose to come up by your ears. Hence why the kettle bell is above their heads.

Comment #24 - Posted by: Chevytahoe77 at May 21, 2012 8:44 PM

Whats a good warm up exercise?

Comment #25 - Posted by: Melody at May 21, 2012 8:51 PM

Bob, doesn't look edited. I think it's the shadow and massive traps. Plus, she's a beast. I mean what other women have you seen with veins popping out of their shoulders?

Comment #26 - Posted by: Tom at May 21, 2012 8:55 PM

#18
Huh? Her head doesn't look like she's pushing it excessively forward. And the main muscle responsible for such a movement is the sternocleidomastoid not the erector spinae is it not?

Comment #27 - Posted by: Trollsmashersmasher at May 21, 2012 9:00 PM

BrandX scaling to Buttercup, 10:44.

Comment #28 - Posted by: P Hicks at May 21, 2012 9:10 PM

8:46
Awesome workout :-)

Comment #29 - Posted by: Ricky at May 21, 2012 9:14 PM

M/35/135#/5'6"

As RX'd

Time 10:05 PR old time was 11:36

Did alone so had no one to push me. Could have shaved at least 10 sec off with competition.

Comment #30 - Posted by: Robert at May 21, 2012 9:21 PM

13:40
black band assist pullups

Comment #31 - Posted by: franklin bukoski at May 21, 2012 9:32 PM

"Helen" 10:01 ...first lady rx'd since coming back from (unrelated) shoulder surgery..yeah! ;))) x

Comment #32 - Posted by: Ferino at May 21, 2012 9:56 PM

13:35 RX'd

First WOD with a weight or pullups that I've done rxd.

Comment #33 - Posted by: Joshua Maher at May 21, 2012 9:59 PM

Posted this yesterday, but too late to get noticed.

Quick question: my wife has been seeing a PT, who is familiar with crossfit.

She made the observation (not criticism) that the vast majority of the movements in crossfit are linear (along the major axis of the body) as opposed to twisting/rotational. I struggled to think of any rotational movements I've done in the last few months in my workouts. Striking was an example given in the comments yesterday, however this is rarely (if ever?) part of the main site programming...

Any ideas or thoughts on why?

Comment #34 - Posted by: Dave Williams at May 21, 2012 10:41 PM

10:31, 1Pd

Comment #35 - Posted by: CE M/41/5'10" 173# at May 21, 2012 10:48 PM

Jenny is one of the most humble and gracious athletes in the sport. If you haven't seen her "Living with Epilepsy" video, it's a must watch. Very inspiring, and a cause that motivates her to be at her best to help get the message out for others.

Comment #36 - Posted by: CJ Martin at May 21, 2012 11:13 PM

#19 - Erector spinae group are quite deep, the muscle that you see on her posterior side, roughly visible from the AC joint is her upper traps, possibly levator scapulae. You would not be able to see the Spinalis from an anterior view or even at all, they are quite deep stabilisers of the spine. The muscles at the front of the neck are SCM and do pull the head forward. Happy training all.

Comment #37 - Posted by: Matt at May 22, 2012 12:12 AM

Rxd 11:00

Comment #38 - Posted by: roh at May 22, 2012 12:44 AM

Had to do "Helen" with a 20kg kettlebell (heaviest my gym has) and did 1/2 BW assisted pull ups
Time: 27:20

Comment #39 - Posted by: Anthony at May 22, 2012 12:46 AM

11:29

Comment #40 - Posted by: TomO/45/M/200 at May 22, 2012 2:04 AM

400m run
25kg kettlebell
20 deadhang strict pullups

13:41

Comment #41 - Posted by: Rob M. at May 22, 2012 2:09 AM

9min 40

Comment #42 - Posted by: Julian m/25/187/5'11" at May 22, 2012 2:11 AM

400m run
25kg kettlebell
12 deadhang strict pullups

13:02

Comment #43 - Posted by: Jon B at May 22, 2012 2:15 AM

m/46/185

11:29

Comment #44 - Posted by: cosmo at May 22, 2012 2:30 AM

10:35

Comment #45 - Posted by: Riccardo M/26/60kg/1.67m at May 22, 2012 2:44 AM

Rx 11:01

Comment #46 - Posted by: John A m/33/68"/165 at May 22, 2012 3:13 AM

12:46 as RX'd love this WOD

Comment #47 - Posted by: Anderson at May 22, 2012 3:18 AM

10:46 rx

Comment #48 - Posted by: gb 44/m/71"/185# at May 22, 2012 3:34 AM

15:04 as rx'd. Other results posted today embarrass me - I thought I was in shape until I started CrossFit a few days ago. xD

Comment #49 - Posted by: N Ligon at May 22, 2012 3:34 AM

Can you row this work out instead of run? If so what do you guys RX for distance?

Comment #50 - Posted by: Justin at May 22, 2012 3:38 AM

m/44/5'6"/140

55# db
11:26

Comment #51 - Posted by: duane at May 22, 2012 3:45 AM

15:50

3x 400m
2x 21 40 lb dumbbell one arm swings
1x 21 50 dumbbell swing(both arms this time)
3x 12 pull ups

Comment #52 - Posted by: David at May 22, 2012 4:06 AM

M/44/5'11"/195

As rx'd

13:54

Comment #53 - Posted by: nutfam at May 22, 2012 4:09 AM

M/27/5'9"/180

11:32 rx'd

Comment #54 - Posted by: Nick at May 22, 2012 4:10 AM

M/42/198......8:56 as Rx'd

Comment #55 - Posted by: Benjamin buttons at May 22, 2012 4:11 AM

as rx'd 10:21

Comment #56 - Posted by: Justin James R Crossfit West Village M/35/5'11"/180 at May 22, 2012 4:23 AM

@Dave

I can think of many twisting movements involved with Crossfit, most all of which are strictly core exercises. Things like mason twists, hanging windshield wipers, ect... Lifting movements are all going to be linear as I dont see how it could be safe to start twisting haha. Striking is one way to work some more mobility into your routine, I like to do alot of hanging ab work to work on my corps as well as grip and shoulder mobility. When you do feet to bars, try and work in rotations. This as well can go for dips and planks. Im by far not an expert though, just an enthusiast.

Comment #57 - Posted by: Alex at May 22, 2012 4:27 AM

I love it when I type an extensive post and the filter grabs it up :( maybe it will show up later haha.

Comment #58 - Posted by: Alex at May 22, 2012 4:31 AM

M/180/6'/28
10:10 as rx'd then did it again 13:10 love you Helen !

Comment #59 - Posted by: ian at May 22, 2012 4:33 AM

M/39/157/5'9"

15:38(I bet I could save time by running 1-4 mile)
400 meter run,(ran 1/3 mile cause treadmill doesn't read .05 increments)
21 1.5-pood Kettlebell swings,(55lbs DB)
12 Pull-ups

Sucking wind again!! I love crossfit!!! I haven't felt this way after these workouts in a longtime(had been doing "shhhh" body building workouts)

Comment #60 - Posted by: Chevytahoe77 at May 22, 2012 4:38 AM

8.25 unbroken as RXed.

Comment #61 - Posted by: Jason at May 22, 2012 4:44 AM

10:19

Comment #62 - Posted by: Shane G 6'3"/220/27 at May 22, 2012 4:44 AM

44/m/176cm/73kg

Sub'd 400m row for run

9:02 (last time 8:58, before 9:05 as rx'd)

Unbroken, slow and ineffective swings in round one. Need to run or row faster, swing better and shorten transition times.

Comment #63 - Posted by: Memuc at May 22, 2012 4:47 AM

21:44
Good work out!

Comment #64 - Posted by: Kristian at May 22, 2012 5:06 AM

21:44
Good work out!
Only my second day in time my time will improve.

Comment #65 - Posted by: Kristian at May 22, 2012 5:09 AM

JR = 12:06
Danny = 12:28
Jade = 14:29

Danny was our vomit volunteer!?!

Well done!!!

Comment #66 - Posted by: JR Ewing at May 22, 2012 5:11 AM

F/41/5'6"/150

1 pood KB

12:55

Comment #67 - Posted by: mom to five at May 22, 2012 5:13 AM

Rx'd - 9:41

Comment #68 - Posted by: Townsend m/28/5'8"/138 at May 22, 2012 5:16 AM

16.34 with strict pull-ups instead of kips. 1st ever WOD.

Comment #69 - Posted by: Julian Perkins PT at May 22, 2012 5:21 AM

12:03

Comment #70 - Posted by: Flashp at May 22, 2012 5:28 AM

Rishi M. - If you have a subscription to the CrossFit Journal (get one if you don't) check out Adrian Bozman's two part video: "Teaching the Pull-up to a Large Group". If you have 10 consecutive dead-hang pull-ups you're definitely strong enough to get the kipping pull-up quick. These two videos alone are worth the $25 subscription. All the best.

Comment #71 - Posted by: Daniel Murdock m/40/74"/205# CF start-date 2/10/11 at May 22, 2012 5:32 AM

as rx'd with runs outside to rancho and back
11:02
10:00 last with runs on TM at 10mph at 2%

Comment #72 - Posted by: Bells at May 22, 2012 5:41 AM

10:50 Rxed.


Found my efficient kip again! Lost it when I took a couple months off....

Comment #73 - Posted by: DaveW 5'7 / 28 / 175 at May 22, 2012 5:41 AM

14:24
not Rxd
20# kettlebell
assisted pull ups (130#/110#/100#)
Run: 2:25 / 2:09 / 2:00

Comment #74 - Posted by: Star at May 22, 2012 5:53 AM

M/31/5'9"/165

as rx'd

8:34

Comment #75 - Posted by: Mark at May 22, 2012 5:54 AM

6.54 RX. New PR by over 20 seconds! Everything unbroken, my favourite WOD!

Comment #76 - Posted by: Matt at May 22, 2012 5:58 AM

As rxd. It's my fourth Crossfit workout ever. Liking this stuff.

16:40

Comment #77 - Posted by: Jesse at May 22, 2012 6:06 AM

Helen stats and age brackets from logsitall

Median All: 11:21
Median Women: 11:49

U19.........11:22
20-30.......10:46
30-40.......11:25
40-50.......13:32

Details, photos etc. logsitall.com/ranking

-bill patton

Comment #78 - Posted by: bill patton at May 22, 2012 6:09 AM

Helen stats and age brackets from logsitall

Median All: 11:21
Median Women: 11:49

U19.........11:22
20-30.......10:46
30-40.......11:25
40-50.......13:32

Details, photos etc. logsitall.com/ranking

-bill patton

Comment #79 - Posted by: bill patton at May 22, 2012 6:10 AM

Sub 35 lbs. KB
9:52

Comment #80 - Posted by: Biff05 at May 22, 2012 6:30 AM

Subbed 500M rows. TT 11:24

Comment #81 - Posted by: Craig Fletcher M/40/6'4"/220 at May 22, 2012 6:37 AM

10:54 Rx'd

One of my fav's!

Whoop!

FOB Salerno

Comment #82 - Posted by: james.patrick [M/50/66"/135] at May 22, 2012 6:37 AM

@ 35lb KB
10:50

Comment #83 - Posted by: abh f/26/5'5/130 at May 22, 2012 6:46 AM

This was my first time with Helen and i thoroughly enjoyed it.... 12:35

Comment #84 - Posted by: Keyle Alcorn at May 22, 2012 6:54 AM

@ Andrew - When using a dumbbell, don't grab the middle, you need to grab one side of the dumbbell.

Comment #85 - Posted by: Adam W at May 22, 2012 6:55 AM

m/20/180/5'9"

Three for time:
500m row
1.5 pood kb swing, 21 reps
12 strict pullups

15:28

Comment #86 - Posted by: Uziel Ladaw at May 22, 2012 7:07 AM

16:11 as Rx'd

Comment #87 - Posted by: KHarts87 at May 22, 2012 7:07 AM

M/20/190
11:45
2nd WOD

Comment #88 - Posted by: Clayton at May 22, 2012 7:09 AM

#50 Justin: subbing rowing for running is "on a boat", i.e. "Helen on a boat." Don't know if there's an official row #meters = run #meters, but I'll be doing 500 meters each row for this, approximately the same amount of time needed to run 400m

Comment #89 - Posted by: DaveP at May 22, 2012 7:09 AM

20
SWOD
DL 3rm
405, 525(1)
3 rounds max reps strict pullups
9/7/5

DWOD
set 1
4+2 @ 95
set 2
4+3 @ 105
set 3
3+1 @ 135

Comment #90 - Posted by: Jonblaze at May 22, 2012 7:36 AM

600 m + runs (in and out of 2nd story gym and 1x NYC block). Otherwise, as rx'd.

11:54.

Comment #91 - Posted by: Kyle Bisceglie 45/m/5'10"/180 at May 22, 2012 7:48 AM

Can anyone explain to me why Crossfit.com only has you doing one work out in the day, ie, "Helen" today but all of the "CrossFit" gyms by me have you doing something like this:

Strength:
Shoulder Press: 2 2 2 2 2 2 2

WOD:
"Helen"


I just want to understand if I should just be doing what is on here, or if I should be adding an additional "strength" workout to the WOD?

Please advise! Thanks in advance!

Comment #92 - Posted by: BSebring at May 22, 2012 7:56 AM

@chevytahoe77

So your treadmill doesn't do .05 increments, but it'll do .03 increments? Weird.

Comment #93 - Posted by: Big J-Ride at May 22, 2012 8:01 AM

11:27
1 POOD

Comment #94 - Posted by: Laney at May 22, 2012 8:01 AM

12:44
I substituted the run for a 400 meter row

Comment #95 - Posted by: Greg at May 22, 2012 8:06 AM

14:36 as Rx'd

Comment #96 - Posted by: Joshua DeBee at May 22, 2012 8:09 AM

16-6'0-156lbs
As Rx'd
8:35

Comment #97 - Posted by: Gaven at May 22, 2012 8:15 AM

16-6'0-156lbs
as rx'd
8:26

Comment #98 - Posted by: Gaven at May 22, 2012 8:16 AM

Strict Press 6 x 3:
95, 115, 135, 145, 155, 165 F @ 2nd, 160 F @ 3rd
Helen:
8:29 (PR)
M/36/5'11"/183

Comment #99 - Posted by: Mark Warren at May 22, 2012 8:27 AM

12:00...too much time!!

Comment #100 - Posted by: slart.lmb at May 22, 2012 8:32 AM

23/5'10/205
sub'd run for 100 jump ropes. The gym at my school is underground. 10:23

Comment #101 - Posted by: Alex at May 22, 2012 8:33 AM

Three year crossfit anniversary today! Gonna do "Michael", my 1st WOD.
M/42/5'10"/160

Comment #102 - Posted by: Tom at May 22, 2012 8:41 AM

Just started CF...

M/41/6'4"/235

19:36, sucking wind but also running track is a ways away from pullup bar and db's. Looking forward to improving this time.

Comment #103 - Posted by: Jay at May 22, 2012 8:44 AM

10:41 rx'd

Comment #104 - Posted by: michael at May 22, 2012 8:46 AM

8:22 as rxd

Comment #105 - Posted by: aermio m/33/5'7"/155 at May 22, 2012 8:56 AM

17:04

Comment #106 - Posted by: Ryan at May 22, 2012 8:59 AM

M/37/6'2/196
11:05 rx
I must add more sprints/running to the regimen.

Comment #107 - Posted by: Anonymous at May 22, 2012 9:05 AM

8:50

Comment #108 - Posted by: Cafta at May 22, 2012 9:24 AM

2012-05-22: 8:18. 180/96/3miles@39:16.
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 #109 - Posted by: gs at May 22, 2012 9:25 AM

14:30
D. Gym

Comment #110 - Posted by: T13 at May 22, 2012 9:30 AM

subbed 1 pood

12:55

Comment #111 - Posted by: drewsevelt at May 22, 2012 9:33 AM

Almost 2 months since TKA
Physical therapy then, Modified WOD: done with deliberate and controlled form. Have to work out smart
Three rounds for time:
Subbed 50 step-ups for run
21 swings with a 20kilo Kettlebell
12 Pull-ups
13:20
M/54/6’/205

Comment #112 - Posted by: Pete at May 22, 2012 9:37 AM

3 weeks in. 18:20....... You guys are awesome! Jenny (girl in pic) looks amazing! One day I'll be that shredded! Great wod!

Comment #113 - Posted by: Eric at May 22, 2012 9:43 AM

time: 7.09

Comment #114 - Posted by: dennis kok at May 22, 2012 9:45 AM

8:56 RX'd - 1:05 PR

Comment #115 - Posted by: Charles at May 22, 2012 9:50 AM

13:38 as rxd

Comment #116 - Posted by: Brett C. m/30/6'0"/175lbs. at May 22, 2012 9:50 AM

12:23 as RX'd

Comment #117 - Posted by: Tim at May 22, 2012 9:56 AM

20:49 broken and busted

Comment #118 - Posted by: Jack at May 22, 2012 10:00 AM

1 pood kb

10:44

Comment #119 - Posted by: MCross at May 22, 2012 10:00 AM

8:50 as Rx'd

Comment #120 - Posted by: Jetté 42/M/5'11"/170 at May 22, 2012 10:01 AM

42/m/185
as rx'd

8:10 (pr is 7:41)

Comment #121 - Posted by: JackM at May 22, 2012 10:03 AM

f/42/178/5'10"

11:49

According to Bill Patton I am a median woman. Cool!

1 pood kb swings

pullups had to be broken into sets of 6

Comment #122 - Posted by: JuliePlatt at May 22, 2012 10:09 AM

26/m/160 scaled to Pack (44 IBS KB) 9:30

Comment #123 - Posted by: Kingdollar at May 22, 2012 10:09 AM

9:51 w/ 55 lb. db
all unbroken

Comment #124 - Posted by: SB at May 22, 2012 10:13 AM

Second true CrossFit workout...10:52...I'm loving it!

Comment #125 - Posted by: Shawn at May 22, 2012 10:15 AM

11:11 as RX'd
Felt good but looking to get better with pull-ups.
Know it will happen but want it to happen sooner.
Onward and upward!

Comment #126 - Posted by: stevecalhoun at May 22, 2012 10:25 AM

M/34/6'3"/200

500m-ish runs: 9:42

Prev:
8:03 (PR)
8:23
9:14
9:07
11:07
12:14
13:45

Comment #127 - Posted by: Ben S at May 22, 2012 10:29 AM

13:38...started with 45lb KB but lost the 10lb plate tied to it 2nd round at rep 15...finished with 35lb. M/45/177

Comment #128 - Posted by: Mike at May 22, 2012 10:32 AM

11:03.

Comment #129 - Posted by: Jeff A. at May 22, 2012 10:37 AM

Anyone else notice that the only person who did full ROM on pullups and Kb swings was the girl? That was a poor example of a demo for ROM. KB swings looked like KB raises. Just Saying

Comment #130 - Posted by: Soulsurfer27 at May 22, 2012 10:39 AM

M/26/5'10/~185lbs
PR - 7:59:26
(3rds)
.25mi treadmill :/
55lb kb swing (eye lvl)
12 kip p/u

Comment #131 - Posted by: DDude at May 22, 2012 10:41 AM

Day 22
M/45/6'0"/195
As Rx'd - 15:02

Comment #132 - Posted by: fargingbastige at May 22, 2012 10:41 AM

RX'ed 7:02

Comment #133 - Posted by: stryder9 M/37/5'8"/155# at May 22, 2012 10:41 AM

11:57

Gasser!

Comment #134 - Posted by: Roland at May 22, 2012 10:44 AM

13:39

First time doing Helen. Awesome!

FOB TK

Comment #135 - Posted by: Tat at May 22, 2012 10:48 AM

Full Helen after 6x3 BB Moderate Squat Day

9:22.2 Min
400M on Treadmill
Need to work on running times, swings and pullups took me about 130sec!

Comment #136 - Posted by: Mauro at May 22, 2012 10:48 AM

9:15, runs on a treadmill

Rory
Afghanistan

Comment #137 - Posted by: Rory at May 22, 2012 10:49 AM

7:56 Rx'd

All reps unnbroken!

Comment #138 - Posted by: Drewpy at May 22, 2012 10:49 AM

9:59 - new PR. Prior PR 10:50. Nice improvement!

Comment #139 - Posted by: Michael m/48/5'9"/175/MI Survivor at May 22, 2012 11:05 AM

First ever Helen as Rx'd!

Time: 15:37

Comment #140 - Posted by: Jonathan Offen at May 22, 2012 11:17 AM

12:24 as rx'd.

Comment #141 - Posted by: Sinal M/33/5'9"/230 at May 22, 2012 11:26 AM

18:45 scaling it down to 35# weight.

Comment #142 - Posted by: Ryan at May 22, 2012 11:28 AM

8:20 as RX.

Comment #143 - Posted by: ART M/43/5'5"/148 at May 22, 2012 11:29 AM

I had to do this one by myself like all my workouts can't find and one in my area that likes crossfit and I can't afford to go to a crossfit gym so I made one in my garge anyway my time on Helen was 15:31 I know the time sucks.

Comment #144 - Posted by: wayne battersby at May 22, 2012 11:31 AM

9:20 - my bad!

Comment #145 - Posted by: ART M/43/5'5"/148 at May 22, 2012 11:38 AM

Three rounds for time: 20:03
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 50-40-30-20
12 Pull-ups 8-6-6

Comment #146 - Posted by: Paco at May 22, 2012 11:47 AM

M/26/5'7"/143

As Rx'd: 9:34

First WOD in a couple of weeks, back on it! Feels amazing!

Comment #147 - Posted by: Fidencio Hinojosa at May 22, 2012 12:00 PM

Ran 5 mi in approx 44:00 prior to this WOD...

As RX'd:

12:24

Comment #148 - Posted by: Michael G at May 22, 2012 12:12 PM

13:42 - runs on treadmill, which is about 35 second walk from weights. Lots of wasted time.

Comment #149 - Posted by: JK/m/28/5'10"/205 at May 22, 2012 12:17 PM

M 24 210 5'8

Crossfit noob here

Done as RX'd
With one break at ten with KB swings and six with Phillips

13:45

Comment #150 - Posted by: CrossfitLaxBro at May 22, 2012 12:24 PM

10:38, which includes running across the gym to the weights/pull-up bar.

Comment #151 - Posted by: Eugene at May 22, 2012 12:37 PM

M/14/5'9/120. As rx'd. 21:42.

Comment #152 - Posted by: Nick F at May 22, 2012 12:38 PM

M/25/1.82/84

400m on treadmill
12kg last set

Done in 17:45. People were grilling me when I was running around gym to get to each station.

Great WOD.

Comment #153 - Posted by: z-bones at May 22, 2012 1:00 PM

As RXed 15:30.03
felt good to run

Comment #154 - Posted by: Tim 5'6" M 32 165 at May 22, 2012 1:12 PM

M/32/5"11/185. As rx'd 6:42. PR by 42 seconds.

Comment #155 - Posted by: Loic Joseph at May 22, 2012 1:14 PM

@Big J-Ride. It'll read like .3 but not .35. There is not thousandths reading.

Unfortunately I work out at a globo gym and they don't have a track. I need to measure the outside sometime so I can find the 400 meter mark.

Comment #156 - Posted by: Chevytahoe77 at May 22, 2012 1:17 PM

As Rx'd 19m 39s
First ever Helen.
Asswhoopin!

Comment #157 - Posted by: Todd M/39/5'9"/212# at May 22, 2012 1:23 PM

M/205lbs/35yrs
14:13
subbed row for run

Comment #158 - Posted by: FLB at May 22, 2012 1:28 PM

As rxd 8:33. 25 seconds faster than last go around.

Comment #159 - Posted by: kurt/38/185/M at May 22, 2012 1:32 PM

30 pound kettlebell
6 rep ring pull-ups
16:47

Comment #160 - Posted by: Tony Halstensen at May 22, 2012 1:33 PM

rest day. going to make it a rest week i think, see if that helps elbows.

Comment #161 - Posted by: matt h 50 182 5'11" 1mar11 at May 22, 2012 1:34 PM

As Rx'd

10:08 - Ran on Treadmill

Comment #162 - Posted by: Adam/M/26/165 at May 22, 2012 1:38 PM

As Rx'd

10:08 - Ran on Treadmill

Comment #163 - Posted by: Adam/M/26/165 at May 22, 2012 1:39 PM

F/30/117
As rx 1.5 pood - 13:43

M/38/153
as rx - 8:01

Comment #164 - Posted by: Shane and Andrea Cross at May 22, 2012 1:47 PM

As Rx'd
8:27

Comment #165 - Posted by: JTJ/M/28/165 at May 22, 2012 1:49 PM

13:48 as RX'ed. . . but broken. M/6'3"/195/22
I am disappointed as I did not want it broken. . . something to work on, but I made sure to finish it

Comment #166 - Posted by: Greg W. at May 22, 2012 1:53 PM

M/28/180

11:25 on treadmill

Comment #167 - Posted by: Baron at May 22, 2012 2:05 PM

m/5'11"/165

as rx - 14:48

Comment #168 - Posted by: Joel at May 22, 2012 2:06 PM

25 / M / 5'9" / 135lbs

50lb kettlebell

20:06


DG
46 / F / 5' 2" / 115 lbs

15 kettlebell

Assisted pullups

19:50

Comment #169 - Posted by: BC at May 22, 2012 2:09 PM

As rx'd 7:58

Comment #170 - Posted by: Troy at May 22, 2012 2:16 PM

m/36/205
13:18
1 pod kb

Comment #171 - Posted by: shai at May 22, 2012 2:16 PM

8:37 as rx'd
all rounds unbroken
on treadmill...Run outside next time, the treadmill takes too long to warm up.

Comment #172 - Posted by: Magnus 26/5'8"/160-165 at May 22, 2012 2:25 PM

m/16/145
11:04.4

Comment #173 - Posted by: Johnny Jumba at May 22, 2012 2:33 PM

used 55# DB for swings, had 30-35 sec from outside run to inside back of globo to pullup bar:

11:23

all rounds unbroken, runs all at 1:44 splits

Comment #174 - Posted by: GleichSTL m/34/177/5'10" at May 22, 2012 2:35 PM

Great endo-rush.. 11:04 rx

Comment #175 - Posted by: Big T at May 22, 2012 2:47 PM

m/34/5'9"/162 lbs

used 45lb kb due to lack of 55's.

15:20.36

Comment #176 - Posted by: JBev at May 22, 2012 2:56 PM

m/19/145
as RXed 9:02
my strength was def the running portion first split of 57s

Comment #177 - Posted by: Nick at May 22, 2012 3:09 PM

8:43 as +
For some reason I did 29 kettle bell high swings rather than 21 all good first attempt should get it faster next time.

Comment #178 - Posted by: Jimmy Mete at May 22, 2012 3:19 PM

M/18/140/5'7


Rx'd first two rounds. Lost it on the last one had to reduce to 45's

10:51

Comment #179 - Posted by: B. McCormick at May 22, 2012 3:25 PM

9:03

Comment #180 - Posted by: therozfather. 31/M/194 at May 22, 2012 3:46 PM

9:31 rx'd

Comment #181 - Posted by: Paul Daniel m/28/6'2/195 at May 22, 2012 4:03 PM

21:04. Band pullups, 2 grey bands.

Comment #182 - Posted by: Elliott Harding at May 22, 2012 4:05 PM

16 min.

Comment #183 - Posted by: Jeff Treadwell at May 22, 2012 4:06 PM

13.51 as rxed

Comment #184 - Posted by: Kyle A. at May 22, 2012 4:10 PM

400 meter run in treadmill 50lb dumbbell 12 pull ups 15:25.

Comment #185 - Posted by: cumminspower86 at May 22, 2012 4:15 PM

8:40

Comment #186 - Posted by: mlt at May 22, 2012 4:15 PM

17:35

Comment #187 - Posted by: Alonso Neto at May 22, 2012 4:16 PM

400 meter run on treadmill, 21x50lb dumbbell swings, 12 pull-ups. 15:25

Comment #188 - Posted by: cumminspower86 at May 22, 2012 4:17 PM

M/5'10"/165lbs.

09:11 Rx'd

Comment #189 - Posted by: Corey Pavlich at May 22, 2012 4:21 PM

Changed to 600 meter run to pullup bar at park near my house and 600 meter run back to the house for the kettlebell swings and rested 30 seconds between rounds.
So 600 meter run
12 pull ups
600 meter run
21 kettlebell swings (55lbs)
rd 1 7:40
rd 2 8:34
rd 3 8:40

Comment #190 - Posted by: Estep at May 22, 2012 4:22 PM

M/21/178#

Sub 40# DB

9:28.

Comment #191 - Posted by: flyusmc18 at May 22, 2012 4:26 PM

M/52/153/1-1-06

"Helen Rows Her Boat"

3RFT
Row 500M (computer broke; 1st in 1:51; rowed for 2:10 #2&3)
21 KBS (1P)
12 PU

14:12

Comment #192 - Posted by: bingo at May 22, 2012 4:30 PM

m/18/6'/165

subbed 500m row for runs
13:45

Comment #193 - Posted by: nacho at May 22, 2012 4:36 PM

Gym had limited KB selection. Started with 60lb, epic fail. Next weight down was 30lb so used that vice the dumbells. 10:51 but weight was too light. Still a good work out.

Comment #194 - Posted by: tim m/50/69"/130 at May 22, 2012 4:37 PM

Rx'd 9:06

Comment #195 - Posted by: Mike W at May 22, 2012 4:45 PM

as rx'd w/55# KB
@ HCHS

8:59(pr)

Comment #196 - Posted by: ferb44 180# at May 22, 2012 4:47 PM

As Rx'd

15 minutes

Comment #197 - Posted by: ScooteR at May 22, 2012 4:48 PM

17:10

Comment #198 - Posted by: D. Peterson at May 22, 2012 4:57 PM

m/31/6'2/235
celebrated 1st full month of crossfit with a 15:30

Comment #199 - Posted by: Notsotopcop at May 22, 2012 4:58 PM

7:41 first time ever doing Helen! Been doing crossfit type workouts for about six months.

Comment #200 - Posted by: Trey at May 22, 2012 5:09 PM

male, 39 yo, 151#, 68"

subbed 20# DB for KB

Time 16:38

Comment #201 - Posted by: Karl at May 22, 2012 5:20 PM

33yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round
Kettlebell swing 16KG x 5-5-5 24KG x 5-5-3 Run 400M

As rx'd: 10:01 PR
Foam roll after
Compared to 100307: 11:52
Compared to 090930: 11:20 previous PR

Comment #202 - Posted by: Sesoku at May 22, 2012 5:23 PM

9:10 but treadmill took too long to start

Comment #203 - Posted by: pat at May 22, 2012 5:37 PM

M/20/161/5'10

Just started CrossFit two weeks ago, and love it so far.

13:59
60lb KB instead of 1.5 pood

Comment #204 - Posted by: Chris at May 22, 2012 5:37 PM

5"10/189/22. Helen 6:54

Comment #205 - Posted by: Mark at May 22, 2012 5:42 PM

M/45/5'8"/189

17:30 as Rx'd

have to go upstairs to get to treadmill at gym which adds time

Comment #206 - Posted by: bs6440 at May 22, 2012 5:44 PM

M/31/5'7"/175
Swapped row for the run, rehabbing my knee.
Everything else as RX'd
11:37

Comment #207 - Posted by: Josh Hawkes at May 22, 2012 5:46 PM


M/45/192/6'0"

As Rx'd 14:28

M

Comment #208 - Posted by: STDBG at May 22, 2012 5:47 PM

m/27/5'9''/165

9:55

Comment #209 - Posted by: Kyle at May 22, 2012 5:52 PM

9:30

Compare to:
101125 - 9:52
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 #210 - Posted by: B. Rhaly at May 22, 2012 5:59 PM

19:25

modified:

50ib dumbbell
towel pull-ups instead of regular
added an exercise: green hydro box pushup hurdles (pushup, climb over box, repeat)

Comment #211 - Posted by: TimC at May 22, 2012 5:59 PM

Three rounds for time:
Run 400 meters
35 pound dumbbell swing
12 Pull-ups

11:37

22/M/5’6”/160
CFBD: 2/27/12

Comment #212 - Posted by: Dan at May 22, 2012 6:04 PM

M/26/192
17:10 as Rx'd. Probably could have cut a minute off of the time but I work out at a family gym and the machines are far apart. Heck of a work out though! WOW!

Comment #213 - Posted by: Omar at May 22, 2012 6:15 PM

As Rx'd 19m 50s

M/39/213#/5'9"

Day 20

Comment #214 - Posted by: Todd H at May 22, 2012 6:19 PM

On min for 20, PC 115 3 reps
Helen rxd
9:48
PR is 9:20

Comment #215 - Posted by: BPemberton at May 22, 2012 6:28 PM

as rx'd

15:31

1st round ring pullups (hard), next 2 on bar (with stairs bewteen)

Comment #216 - Posted by: Callum at May 22, 2012 6:41 PM

11:05 55lb kb
Great workout!

Comment #217 - Posted by: Chris H at May 22, 2012 6:47 PM

M/37/230/6'4"

10:09 as Rx

Comment #218 - Posted by: RV#97 at May 22, 2012 6:50 PM

My 2nd day of Crossfit...

M/26/210#/5'11"

12:43 as Rx'd w/ 55# DB

Comment #219 - Posted by: Rob at May 22, 2012 7:06 PM

As Rx'd with running on the treadmill

10:30

Comment #220 - Posted by: texinma (m/43/5'7/148) at May 22, 2012 7:11 PM

32/F/126#/4'7"
400 M run
21 KB swings 25#
12 Pull Ups Asst. Blue Band

16:41

I don't run very fast.

Comment #221 - Posted by: Gina at May 22, 2012 7:31 PM

As rx'd 8:33. 25 seconds faster.

Comment #222 - Posted by: Kurt M/38/185 at May 22, 2012 7:32 PM

12:00, 240 lb male

Comment #223 - Posted by: Adler at May 22, 2012 7:47 PM

m/40/5'11"/165

11:11 Rx

Retired Army 1SG
Clarksville, TN

Comment #224 - Posted by: mark nash at May 22, 2012 8:11 PM

M/31/6'3"/203
12:50/55lb DB
Favorite WOD so far.

Comment #225 - Posted by: Spencer at May 22, 2012 8:16 PM

22 min 32 seconds......what a workout....

Comment #226 - Posted by: Chris at May 22, 2012 8:29 PM

Helen 6:54
Crossfit Bandera road

Comment #227 - Posted by: Dusty at May 22, 2012 9:32 PM

30m/225/6'
SUBBED 100 DOUBLE UNDERS FOR 400M
55# DUMBELL SWINGS 21 REPS
12 PULL UPS

22:25

not sure if 100 double under is a good sub for 400m run, any thoughts?

Comment #228 - Posted by: daniel cram at May 22, 2012 10:43 PM

RX'd

12:05

Comment #229 - Posted by: PeterG at May 22, 2012 10:46 PM

11:36 as RX'd (treadmill set at 1.5 incline). Could have been much quicker if the treadmill would start faster and I didnt have to weave my way over to the pullup station.

Comment #230 - Posted by: Dan T at May 23, 2012 12:03 AM

@ B. Rhaly how do you keep track of your previous comparisons for workouts like above? Thats freaking awesome!

Comment #231 - Posted by: Dan T at May 23, 2012 12:05 AM

M/23/73 kg

7:46 Rx'd
Mega workout, closest iv been to being sick on a while!!!

Comment #232 - Posted by: Sam Payne at May 23, 2012 2:00 AM

11:03

Comment #233 - Posted by: Mavrick at May 23, 2012 2:52 AM

12:23

As Rx'd

Comment #234 - Posted by: Brett (M/23/188cm/75kg) at May 23, 2012 2:58 AM

All sets unbroken til last round of pullups 8-4, as rx'd:

13:26

Comment #235 - Posted by: dsm19 M / 33 / 6'0 / 210 at May 23, 2012 3:59 AM

First ever RX! 12:14

Comment #236 - Posted by: Matt Miraglia at May 23, 2012 4:49 AM

110723 - "Helen" with jumping pull ups - 11:48

Today - "Helen" with kipping pull ups - 11:35

I'm glad I didn't take longer, but I was shooting for +/-10:00. Felt great, and still feeling good, so I can't complain.

Comment #237 - Posted by: Daniel Murdock m/40/74"/205# CF start-date 2/10/11 at May 23, 2012 5:00 AM

F/35/142

3 Rounds

400 m run
21 k bell swings 25lb's
12 pull ups w purple band

12:03

Comment #238 - Posted by: sharlene at May 23, 2012 5:52 AM

M/31/5'10/160lbs
3x 400m, 12PU, No swings (no kbs or dbs avail).
9:19...great exercise.

Comment #239 - Posted by: DrSack at May 23, 2012 6:22 AM

3x400m, 12PU, no swings due to lack of kbs/dbs.
9:19.
Awesome exercise!

Comment #240 - Posted by: DrSack at May 23, 2012 6:28 AM

M 46 5-8 168 14 MINS. RX'D

Comment #241 - Posted by: pete at May 23, 2012 6:40 AM

9:46 using 45 lb bumper plate

Comment #242 - Posted by: cort at May 23, 2012 6:59 AM

Completed as Rx'ed.

Total time = 15:33

Comment #243 - Posted by: fosterww98 at May 23, 2012 7:15 AM

12:50, used 40 lb dumbbell

Comment #244 - Posted by: Julia Farmer at May 23, 2012 9:44 AM

Doug
M/19/6'/185

7:56

Kevin
M/53/5'11"/177

10:29 (PR)

Comment #245 - Posted by: Kevin C. (M/53/5'11"/175) at May 23, 2012 10:34 AM

7:28 as Rx

Comment #246 - Posted by: Chandler at May 23, 2012 10:37 AM

Crossfit Newbie

15:28

3 x

400m + run (must measure it)
21 x 1 1/4 Pood KB swing
12 x assisted pull ups (purple Iron Woody band)

There are some seriously fit people on here. I thought I was fit until getting my ass handed to me by Helen!

Comment #247 - Posted by: Mike at May 23, 2012 10:40 AM

M/23/145

8:23 rxd. New PR by 1:35!

The run was the worst part by far!

Great wod though, one of my favs

Comment #248 - Posted by: Isaac at May 23, 2012 10:52 AM

16:32 used 55lb DB, regular pull ups as I could not do kipping pullups as my pull bar is not secure enough looking to upgrade!

First day ever doing crossfit was lead to your website by a friend...didnt think the workout was going to be hard boy was I wrong...but the pain was great and I enjoyed ever minute of it...not in good shape yet but with your websites guidence I hope to continue to gain success in my over health & fitness

Comment #249 - Posted by: Fabian Jimenez at May 23, 2012 11:01 AM

M/37/Scotland 13:12

In 26° Yes 26° In Scotland :-)

Comment #250 - Posted by: RushGers at May 23, 2012 11:11 AM

AS RX'd
12:10
Then
50 Weighted Sits

Comment #251 - Posted by: dyagg at May 23, 2012 11:28 AM

~25 min
scaled to 50lbs, treadmill
inefficient transitions (UW)
m/55/155

Comment #252 - Posted by: Roger at May 23, 2012 11:41 AM

11:47 rxd

Comment #253 - Posted by: Mike at May 23, 2012 11:57 AM

9:16 good workout

Comment #254 - Posted by: mark at May 23, 2012 12:07 PM

M/39/200 55LB. DB 13:00

Comment #255 - Posted by: Dan G. at May 23, 2012 12:31 PM

M/39/200 55LB. DB 13:00

Comment #256 - Posted by: Dan G. at May 23, 2012 12:34 PM

rx 11:20

Comment #257 - Posted by: Brad/6'4"/200/m/31 at May 23, 2012 12:49 PM

Rx 10:32
Run on treadmill.

Comment #258 - Posted by: Ryan at May 23, 2012 1:45 PM

as rx'd - 10:48

Comment #259 - Posted by: Casey Ray at May 23, 2012 2:14 PM

9:56 Rx

Comment #260 - Posted by: ChadB at May 23, 2012 2:20 PM

Wed wod
Run on treadmill
35# kb

11:25

Got smoked by the kid but managed a pr, awesome Kevin.

Laura f/49/5'7/145

Comment #261 - Posted by: power-girl at May 23, 2012 3:14 PM

10:47 with 2 pood kb all unbroken except last set of pullups was 6-3-3

Comment #262 - Posted by: Matt 25/m/185 at May 23, 2012 3:17 PM

M/35/5'4"/144lbs
As RX'd
8:56

Comment #263 - Posted by: Matt Burritt at May 23, 2012 4:00 PM

as rx'd

10:56

Each round was faster, the last took 3 mins.

Thanks

Comment #264 - Posted by: mikeyb m/51/179 at May 23, 2012 4:04 PM

Sorry I'm late. First officially timed Wod. Fourth Wod completed. Loving it!
As rx'd

1145

Comment #265 - Posted by: Chris K. M/28/73/215 at May 23, 2012 4:16 PM

16:15

Comment #266 - Posted by: myles456 at May 23, 2012 5:16 PM

12:12, pr is 8:47. Didnt push too hard, as its105 in my garage.

Comment #267 - Posted by: ScottMacArthur at May 23, 2012 5:54 PM

M/30/180/5'9"

16:18

Comment #268 - Posted by: M.Gill at May 23, 2012 8:39 PM

Whoops! A lil muggy in the gym and pushed it a lil hard. I was at 7:ish and about to start riund two when I had my first ever near-pukie and couldnt even finish... you never really get to that point with biceps curls. Loving crossfit.

you have won this round.

Comment #269 - Posted by: Dyo at May 23, 2012 11:08 PM

Ugh! Been out of it so long that was sick!
27 Minutes 49 seconds. I'm pathetic! My body hates me right now. Can't wait until tomorrow!

Comment #270 - Posted by: Jim Miller at May 24, 2012 1:00 AM

10:57 rx'd

Comment #271 - Posted by: DPL at May 24, 2012 1:07 AM

Wish id eaten healthier and had a one less beer last night. Still decent time though.

Used 1 pood kb.

11:00.7

Comment #272 - Posted by: Kristina f/28/122/5'3" at May 24, 2012 4:39 AM

05/23/2012

14:13

OMHS

Comment #273 - Posted by: tommykrackcorn at May 24, 2012 5:17 AM

RX'd
9:18
M/5'9/170

Comment #274 - Posted by: just me at May 24, 2012 8:24 AM

8:17 RX'd

Comment #275 - Posted by: BH2 at May 24, 2012 8:41 AM

12:40
40#kb
run on treadmill (estimate 45 sec of treadmill start up time total)
last round unbroken

Comment #276 - Posted by: Brian R M / 50 / 6'2" / 185 at May 24, 2012 9:30 AM

M/41/188

13:12

As Rx on tread at 8.5mph. Way off PR.

Comment #277 - Posted by: Scott Andresen at May 24, 2012 9:39 AM

3 RFT:
400m run, on treadmill
21 db swing, 55#
12 pullups

11:30

Comment #278 - Posted by: JFA at May 24, 2012 11:17 AM

Full "hellen" no subs
Male 26
6'
172lbs

8:34.7

Comment #279 - Posted by: Greg at May 24, 2012 12:38 PM

M/6'2"/175
400m run
21 db swing, 35#
12 pullups
13:08.28

Comment #280 - Posted by: don at May 24, 2012 1:37 PM

13:29 pr

Last time was 13:51. I was going for a pr, and though I barely hit it, I'll take it. Areas for imporvement next time - less rest bt KB and pull-ups, and running the full 400M at 11 settign on treadmill instead of backing off to a brisk walk at the last wrap around. All unbroken again, and pull ups were faster than last time.

Comment #281 - Posted by: clark at May 24, 2012 1:43 PM

Full "helen" no subs
Male 26
6'
172lbs

3 rounds
400M run on Treadmill speed 12-13MPH
21 1/2 Pood (24KG KB 21x)
12 pullups (butterfly/kip)

8:34.7

Comment #282 - Posted by: Greg - NYC at May 24, 2012 2:12 PM

Helen w/ orange band on pullups and run on treadmill

10:01

F/5'8''/123

Comment #283 - Posted by: Jackie at May 24, 2012 2:26 PM

15:14

Comment #284 - Posted by: Pacers at May 24, 2012 3:24 PM

sub 300 turns jump rope for run
55 lb dumbbell swings
jpu's
14:26

Comment #285 - Posted by: David Burns at May 24, 2012 4:30 PM

33 yom, 190 lbs

8:57 as rx'd


pr is just over 8

Comment #286 - Posted by: Jeff Weltmer at May 24, 2012 5:40 PM

M/43/183

10:34 as rx'd

Comment #287 - Posted by: Gregorioz at May 24, 2012 7:58 PM

Heavy Helen
(as Rx'd with 20lb vest)
Brock 11:14
Matt 10:10
Sebastian 11:11

Comment #288 - Posted by: sebastian m/43/180/6'2" at May 24, 2012 8:40 PM

PR
8:59
rx

Comment #289 - Posted by: Bill D. m/38/5'10/170 at May 24, 2012 8:54 PM

M/28/#160

3 rounds
2 laps indoor track + up and down stairs
21 swings, 50#KB
12 strict pullups

Time=10:13

First attempt

Comment #290 - Posted by: clark gadd at May 25, 2012 8:11 AM

CFWU x 3

400M PAC track
20Kg kettlebell

15:40; some comings and goings from KB and PU to track....need the rest anyway so mostly moot

Comment #291 - Posted by: F15E_WSO/M/49/72"/180 at May 25, 2012 9:59 AM

Rx'd

8:43 PR.

m/46/6'4'/175

Comment #292 - Posted by: knodes at May 25, 2012 10:59 AM

10:33
First time on Helen
As Rx'd

Comment #293 - Posted by: jomo m/48/6'/172 at May 25, 2012 12:31 PM

Yesterday results

M/28/160#

3 Rounds:
2 Laps around indoor track + up and down stairs
21 KB Swings, 50#
12 Pullups

Time=10:13

Comment #294 - Posted by: Clark Gadd at May 25, 2012 1:01 PM

9:56 Rx ( at 6,800 elevation :)

Comment #295 - Posted by: john carter at May 25, 2012 7:41 PM

Jeff @ home
7:43

Comment #296 - Posted by: Jeff & Charity @ CF Snohomish at May 26, 2012 8:05 AM

12:56 as rx

Last time: 13:32 as rx

(Posted by: SF at August 1, 2011 4:02 PM)

Comment #297 - Posted by: SF at May 26, 2012 8:23 AM

9:50 rx'd

First time Helen.

Comment #298 - Posted by: Daniel Avery at May 26, 2012 9:04 AM

10:28
Couldn't kip home pull-up bar wouldn't support them

Comment #299 - Posted by: leibc2 at May 26, 2012 9:11 AM

12:50. Everything unbroken with rest between exercises

Comment #300 - Posted by: ecp2 at May 26, 2012 10:31 AM

13:55

Comment #301 - Posted by: GU997/M/42/200#/5'10" at May 26, 2012 11:07 AM

10:23
Did this one in the YMCA as rx'd; PR by more than 4 minutes! All sets unbroken.

Comment #302 - Posted by: georgecole3 at May 26, 2012 3:16 PM

17:11 all unbroken at home vs
18:31 w/ .6k runs, 1.5 pood kb at home 7/10/11
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.

treadmill makes for faster runs.

m/55/5'10"/173

Comment #303 - Posted by: kevin o at May 26, 2012 4:33 PM

30lb dumbbell swing.

9:44 PR

Time to move up to rx weight.

Comment #304 - Posted by: brett_from_wylie at May 26, 2012 7:02 PM

13:08 at home, roughly 5-600m run, not too fast, one dumbell per hand to reach rxd weight, pulls ups on total gym in door, too short and foam grips. Could definitely hit sub 10 on this, maybe later this week.

Comment #305 - Posted by: Daane B. M/23/69"/165 at May 27, 2012 2:01 PM

M/32yr/6'0"/180#

11:54 - As Rx'd. Good workout.

Comment #306 - Posted by: mike at May 27, 2012 9:57 PM

17: 34

Comment #307 - Posted by: M.Gill at May 28, 2012 5:25 AM

Three rounds for time:
400 meters on elliptical
1 1/2 pood Kettlebell X 21 swings
12 Pull-ups

10:21

Had to use elliptical for run; picked a resistance that set the difficulty near an actual run.

M/27/5'11''/200

Comment #308 - Posted by: Kent at May 28, 2012 1:02 PM

11:05
Previous PR = 9:44


1-pood KB swings. Rest as Rx'd.
18:31
Previous PR = 10:23

Comment #309 - Posted by: Miyagi at May 28, 2012 4:49 PM

10:46. Dropped KB during 3rd round due to grip. Slow and steady finishes the race.

Comment #310 - Posted by: Xman at May 28, 2012 7:41 PM

30 MU for time - 4:15 (approx)
I started to do the "Helen" of 3 rounds of run 400m + 21 reps 1.5 pood KB swing + 12 Pullups
I pulled my lower back on rep 3 or 4 of the first round of my KB swings.
I was PISSED OFF. I did warm up.
I think what happened is that I didn't really brace properly my midline when I started to do the KB swings and got too off rhythm with my extention of my upper body so I put a ton of stress, in an odd position, with the pull. I felt my whole back lock up and I knew I was in trouble.
I took a minute and tried to do a gentle KB swing, but the pain was too much.
I stretched a little bit and then decided to do the MUs since they would not use my lower back at all... I did them with VERY LITTLE KIP to minimize any lower back extention/ further injury.
I have been nursing it, applying ice/ hot and taking some advil for the past few days. I'm o.k. but my training will suffer for a while.. I want to heal, so I'll stretch and add some VERY little weight to basic movements like DL, lower back extentions, etc before loading any movements.
SUCKS.

Comment #311 - Posted by: anton at May 29, 2012 9:14 AM

M/38/5'10"/191

Rx'd

10:33 PR

Comment #312 - Posted by: Rholl at May 29, 2012 2:53 PM

Done at Foley (fence and back twice)
Jason 9:01 (12k/sb)
Aaron 9:58 (15#/g)

Jarrod's
Brenda 7:01 (8k/ring) 1 lap
Lynn M 8:58 (12k/b + r) 1 lap
Ricky 9:27 (8k/g) pr
Frankie 9:32 (8k/b) pr
Jesse 9:19 (12k) pr
Mr. Wonsil 11:36 (12k/g)
Mr. Carey 12:03 (12k/g)
Tara 9:44 (8k/ring)
Anita 10:25 (16k/b) pr
Marianne 10:16 (12k/g)
Mrs. Carey 11:00 (12k/g) pr
Mama V 11:31 (12k/g^) pr

5/25
Murley 9:28 as rx'd pr
Emma 11:06 as rx'd pr
Abby 11:09 (12k/jumping pull-ups) pr
Sydni 11:20 (14# medball clean) pr
Lil Kim 10:28 (20#/g)
Alison 12:06 (12/b)
Bubs 13:17 as rx'd
Amanda 14:11 (20#/g)

Comment #313 - Posted by: BFCC at May 29, 2012 8:21 PM

14:54

Comment #314 - Posted by: Cleveland at May 30, 2012 8:03 AM

5/30/12

Three rounds for time:
17:23
1/4 mile each round
20lb dumbell Kettlebell X 15 swings each round
12 Pull-ups each round

could not swing 28lb kettlebell at the beginning but by the end of the rounds was able to.

Comment #315 - Posted by: blueeyedawn at May 31, 2012 9:19 AM

as rd'd @ 10:25

29/m/180

Comment #316 - Posted by: chuck at May 31, 2012 1:00 PM

CF WU

WOD for 5/22/12

"Helen"

Three rounds for time:
Run 400 meters - on treadmill, L 10 first time, L 8, 8.5, 9, 9.5, L 8.5, 9, 9.5, 10
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) - all unbroken w/ 55 lb DB
12 Pull-ups - 6-6, 6-4-2, 4-4-2-2

b/t 16 and 17 mins (clock stopped timing @ end) - killer

Comment #317 - Posted by: TZ at May 31, 2012 4:43 PM

13:57

Comment #318 - Posted by: Ukkrew at May 31, 2012 9:10 PM

m/38/5'9/180
CFWU-2-from home. Superman.
11:04
Wow. That was terrible. Runs outside on measured 100m track. Did that hurt time? Felt like pace good & breaks short on KB & PU.
7/23/11: 9:45
11/25/10: 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 #319 - Posted by: jrm at June 1, 2012 7:16 PM

10:00

Comment #320 - Posted by: MikeyPaul - M/30/5'8"/170 at June 3, 2012 3:02 PM

Buy-in: Squats #255-3x5, SP-95#-3x5

Dreadmill. Subbed 55# db. Short PU bar (PUs were hurting at the end):

9:42

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

Comment #321 - Posted by: tgremillion at June 4, 2012 8:43 AM

16:27 rx

Comment #322 - Posted by: Tum1 at June 5, 2012 7:07 AM

6/5/12: 12.16 rxd
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 #323 - Posted by: JonNYC xfit since 6/08 43/M/175/5'11" at June 5, 2012 10:49 AM

"Helen" scaled.
Run: 400m
KB: 1 pood x21
PU: x12
10:36, new 400m route (more "honest" than prev).

Comment #324 - Posted by: Harpo m/45/5'7"/145 at June 5, 2012 2:50 PM

11:25

Comment #325 - Posted by: Jonesy Boy at June 5, 2012 3:20 PM

8:30 rx'd
first time Helen

Comment #326 - Posted by: Bartek at June 6, 2012 12:03 PM

RX'd in

Alex Detmering: 6:33

Micheal: 7:35

Did Fight Gone Bad Before.

Comment #327 - Posted by: alex d at June 10, 2012 11:03 AM

13:35 in LV :)

Comment #328 - Posted by: tum1 at June 10, 2012 7:49 PM

51/m/190

13:23

Comment #329 - Posted by: denob at June 11, 2012 10:43 AM

all sets unbroken 16:35

Comment #330 - Posted by: Jeff Gebbie at June 11, 2012 6:10 PM

35# kb swings x 10

3 rounds for time
1/4 mile run on treadmill
53# kb swings x 21
neutral grip jumping pu x 12

time: 15:48

m/41/5'8/240

Comment #331 - Posted by: phat boi at June 11, 2012 11:09 PM

12:42

Comment #332 - Posted by: Manchild at June 13, 2012 7:37 AM

11:45

Comment #333 - Posted by: nsb at June 15, 2012 5:45 AM

10:12 As Rx'd

Comment #334 - Posted by: fathertyme 34/m/6'/175# at June 22, 2012 8:43 AM

ran .4 mile path not the rx'ed .25
all else rx - Unbroken
13:12

Comment #335 - Posted by: EUGENE (M / 42 / 5 '11" / 180) at June 24, 2012 8:16 AM

11:16 02.08.12 run rnd compound (400m app), 25k db

11:55 02.08.11 400m t/m run @ 3% 15.5kph 25kg db
11:28 25.11.10

Comment #336 - Posted by: zenoperegrinus at August 2, 2012 3:05 PM

Male/35/180

I have no idea how long this workout took. My phone, which I use as a stopwatch, quit in the middle of the workout. :-( I would guess it was 15 minutes or more.

Comment #337 - Posted by: Lee at September 6, 2012 12:51 PM

Did 4 rounds, subbed kettleball for 15 hand stand push ups and 25 lunge jumps -- had to improvise...22 min.

Comment #338 - Posted by: Leslie at September 6, 2012 7:37 PM

9:12 but it was a modified run up some stairs and around the building. Pretty close to 400m but not sure the exact distance. everything else was RX'd

Comment #339 - Posted by: Alex Cat at September 7, 2012 10:42 AM

10:17 as Rx'd

Comment #340 - Posted by: Randy W at September 25, 2012 6:02 PM

CFWUx3 (no PUs)
10:14 (+0:14)

Comment #341 - Posted by: Doug at November 13, 2012 5:31 PM

9:23
35lb kb

Comment #342 - Posted by: Vince at November 29, 2012 5:19 PM

m/22/185
Rx @ 9:29
Arms were on fire afterwards

Comment #343 - Posted by: Brink at December 3, 2012 8:08 AM

Rx 10:58
treadmill

Comment #344 - Posted by: sr at May 22, 2013 7:45 AM

M / 35 / 6'0 / 205

9:43

Comment #345 - Posted by: Nick at November 20, 2013 9:06 AM
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