September 6, 2012
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
Post time to comments.
Compare to 120522.
"The Turkish Get-Up Series: Style Advantages" with Jeff Martone, CrossFit Journal preview video [wmv] [mov] [HD mov]
WOD Demo with Stephane and Lauren Rochet - video [wmv] [mov] [HD mov]
Posted by Pukie at September 6, 2012 5:00 PM
This is one of my favorites workouts!!
you never forgot your first (crossfit) love...oh, helen
10:13 this am (randomly w a new CFr)
In park, pus on playground equipment.
How should one grip,the dumbbell if no kettle bell available? Not enough room in the grip for both hands and sides are too big to grip.
Rick, grip the middle with one hand, overlay your other hand on top...it's actually easier to swing than a kb, so slight scale-down - but it'll get the job done. have fun and good luck
Thanks Mel, r we doing neutral or overhand grip?
Great pic if your attempting a dangerous situation
First time doing this WOD, my Runs were 500M the rest as Rd'd, it didn't help that I did the 100 thruster WOD yesterday and my legs were already dead. No excuses. Next time will be better
@Lauren Rochet in the demo video:
You can definitely improve your pullup efficiency by going down to a full lock out and using a proper kip. All that stopping half way puts extra stress in the grip and biceps as opposed to incorporating your large back muscles and generating torque with your shoulder joint via the kip. Watch your husband, he has a good kip.
First time doing this WOD, my Runs were 500M the rest as Rd'd, it didn't help that I did the 100 thruster WOD yesterday and my legs were already dead. No excuses
I just did "Helen" in a local competition last Saturday in time 9:30 min. My first time ever even trying "her". :D I'm happy.
Greetings from Finland!
10:01 as rx'd
I was gassed and had a side stitch. So dissapointed. Bleck!!
8:56 rx'd - PR!
.25mi run 2:00;
55# kbs 1:00;
12 pull-ups 1:00;
.25mi run 2:00;
55# kbs 2:00;
12 pull-ups 2:00;
.25mi run 2:00;
55# kbs 1:00;
12 pull-ups 2:30;
Can't remember what my last helen time was, but was able to do pullups unbroken this time, felt strong
Total Knee Arthroplasty (TKA) 5 months +. My progress is good. Have to train smart, can’t push too hard.
200lb sled drags forward/backward 400m before work
Three rounds for time after swing shift
2 minute sprint on stationary bike for run
1.5 pood Kettlebell X 21 swings
1 pood kettlebell 17:30...not my best performance...
5/22/12 - 9:20 50#kb
today - 9:05 50#kb
14:29 subed a 30LB dumbell for swings
Excellent pic of the day! All about getting out of your comfort zone. Good job Crossfit Eminence.
Did the WOD at a Globogym and had to run up and down stairs to get from track to pull up bars
17:05 pullups 10 - 6 - 6 (need good rack for good pullups)
13:14- Last ran it at 8:53, but my excuse is that i just got to 6000 ft in altitude...
Is this a 2 kettlebells russiian swing Or a single 55 lb single kettlebells american swing?
55# dumbell sub
400s on treadmill
8:29 - new pr
Previous time 8:34
12:15 as rx'd
first time i have ever done helen (Hahah).. well its only my 4th CF session since having a month off doing nothing, bit of a crap time and subbed the run for the rower as i have not marked a 400m loop out yet.
15:25 using a 35lb kettlebell
17:10 runs as Rx
18 swings @ 50 lbs
11 swings @ 35 lbs
10 swings @ 35 lbs
using a tree branch
55 lbs dumbbell
Jumping Pullups...got to find somewhere to work on kipping pullups....probably gonna have to build a pullup bar in the back yard so I can get my long legs under it.
When i use a dumbell for swings, I like to grab the top end of the dumbell instead of the handle. It's a bit harder on grip strength, but it always felt better to me then trying to grab the handle of the dumbell.
Had to run up stairs to go outside for runand back down to the basement for swings and pull ups
10:26 as Rx'd
I predicted this would come up today. Only the second time I have successfully done that in my four years of Crossfitting!
PR 9:51 rx'd
Had to break up 2nd and 3rd set of KB swings and 3rd set of PU (all due to grip)
Day 2 of CrossFit. (Day 1-Wednesday)
Kinda like Helen!
100#Lat Pull Down Machine 12x
F/46, 40# kb, jumping pull ups. 21:07. Not great but not terrible.
Not my best, but did it 10 minutes after an hour of squats/military/deadlift (Stronglifts Workout B)
Legs were toast on the running!
Wow, first ever Crossfit workout!
No time published, but there's no box here, just measuring distances is creative ;-)
Cool idea this thing cause it always changes.
Keep up the good work!
(1st ever from Switzerland)
11:06 as Rx'd
Me: 9 Flat RX
Wife: 12:10 Sub 25# db swings
Go Stephanie Rocket and wife! Awesome.
As Rx'd: 7:15
Unbroken until the last round, then Pull-ups 5 + 7
3 rounds Cindy
FS: up to 200 x 3
Helen: 12:15 (in Wesley Brown FH : 2/7 mile per round)
Unbroken until last p-u grip fail.
15:15 @ Rx. Very disappointed. I thought I'd do better. Lower back started to hurt mid way through with the kb. Need to work on my form. Will do better next time.
killed it. Rock'd my PR. stoked 7:41
10:26 as rx'd
My kipping PUs were terrible today!!!
9:28 as rx'd
way off the PR, but this time I ran outside, and ran up stairs to the PU & DB swings.
-All rounds unbroken.
1 pood kb
Obviously I didn't do enough pullups this summer.
I did a crossfit yesterday on my own because the site listed a rest day. The one I did was pull-up intensive....anyone have a good sub for pull-ups in today's workout?
Helen rx 11.53 new pb.also new pb on mannion this week so well happy.
13:26 on a sprained ankle.
this was my first time doing this work out
did it in 13:14
RX'ed with extra 200m on the run. 10:03
17 minutes, had to keep running upstairs to the treadmills which added some time, should've pushed myself harder on the runs
CFWU x 3 (minus pull-ups)
"Helen" as RX'd: 10:52
Compared to 120522: 15:02; improved by a whopping 4:10! I'm simply amazed.
For those of you who perform sub 10 minute times, would you say you attribute this to your strength, endurance, or will?
I ask because I consider myself to be a strong, fit individual (definitely not as fit as I thought after starting CF), able to do the workouts as Rx'd, but I have trouble posting anything close to these great times.
Fun workout...I ran so hard my lungs burned!!! Love it!! As rx'd 14:13
M/37/186...Today marks one month both my friend Jason and I started CrossFit...What a marked improvement in everything I do...I even approach life with a CrossFit attitude even though some things maybe hard I know with the help from God and what CrossFit instills in me I know I can do anything. Thank you!!
Previous record was 10:04 and was disappointed because I didn't break 10 min.
Today's was 9:25 and felt great!
To #83, I would attribute mine to good breathing and endurance.
55# DB used for swings
Did this in 19:36 in May just after starting CF. Pretty happy knocking 8 minutes off previous time. CF def paying off!
First time doing Helen
There are lots of incredibly fit people that cant touch some if those times. I do strict pullups and it always screws up my times but I'm not worried about competing with the times of others. Set your own goals and strive to exceed them, do the movements safely and you'll make rapid progress.
@ CF Newb #83 - I see times on some WODs and wonder just how they do it as well. See my posted time (not sub-10 min, but respectable) and my previous time. I think its a combination of muscular strength and endurance... and the two combine to lead to a bit of mental toughness IMO. I knocked over 4 min. off my previous time attributable to faster 400M times, unbroken DB swings and two sets of unbroken pull-ups (my 3rd round was 10-3-2).
first Helen 11'50"
11:20, pt is 8:47. Newb, all of the above! it'll come, just keep with it.
M / 29 / 5'10 190
12:52 as rxd, 55lb dumbell swing, sub treadmill..one month into crossfit, felt good, everything unbroken, at a globogym.
treadmill, 50# db swing, pullups. 11:50
treadmill, 50# db swing, pull ups. My friend puked.
Time 9:46 PR
Great way to come back from a shoulder injury. Really hot in New Orleans today. 105 degrees when i did this, but at least i finally have power back and AC back from Hurricane Isaac.
I just started CrossFit yesterday and today was a lot of fun! Tough but manageable, plus I'm able to do it during my lunchtime at work!
Had to use a DB instead of KB-no 55# KB in the gym I guess.
2012-09-06: 8:17 (2:44,:48,:44)
@CF Newb -- You have to be running pretty quick and putting together unbroken sets to get some of these times. I've been good at making the sets unbroken but can't beat 13:00 because of my runs....they're ugly.
@ CF Newb...Don't worry if your time isn't sub 10, the only way I was able to get my 7:15 time was because I did almost everything unbroken (except for the last set of pull-ups) and I've been a runner for quite some time now. My speed is my strength, so on a metcon like this, I excel, however, on the heavy WODs, not so much.
Hah! I just read my post (around #78) and I realized I was actually 14:36... a minute slower than I posted.. YeesH! I really needed to be doing pull ups this summer. If you don't use it, you lose it.
Work should tail off over the next few months so I can get back to regular workouts again. I'm looking forward to it. Being a Mailman (Lady) keeps you active, but it sure doesn't do much for upper body strength.
Stephane, Lauren, and kids: Awesome video! You guys are my CrossFit heroes! Thanks for everything!
1st Helen ever:
7:41 Rx @ 5'10" 175
7 weeks into CrossFit. This Shit's like crack... Whatever that's like ;)
New PR by almost 2 minutes!
RX'd. New PR.
10:13 Rx. Then 100 burpees because of a lost bet.
retired army 1SG
Best Family Ever! Go Rochets!!!
and 2 hours after 4 rounds of all you can eat china buffet.
"Fran" scaled to 75#
40 y/o M 230
400 meter run
chest to bar pull ups
biggest weakness is my kipping or lack there of pullups.
11:40 with 20# vest. All unbroken, vest really slows down the run. My vest does not fit real tight so it bounces up and down, chaffing....
Had to do this one while watching my daughter, so couldn't do the running
Ran up and downstairs for 2min every time I should have ran 400m
1 pood KB instead if 1.5 pood
12:18. Male 28 184lbs
1st time performing
As always: thanks for all the hard work HQ
First attempt at Helen, was tough
17.5kg(38.5#) dumbbell X 21 swings
12 pull ups
First time i have ever done this one
Felt great doing this one. More pull ups next time :)
Had to run from treadmill room at gym to weight room so made it a little difficult. Great workout!!!!
First WOD in 3 years! Tore my labrum back then, and got into a slump. :-/ but I'm back! Terrible time, but it's a work in progress
Still sore from the Thruster workout.
15 lb (all I had) dumbbell X 21 swings
12 pull ups
Second Crossfit exercise ever!
M/32/304 lbs (-53 lbs since January 2012)
Subbed 50 lb. dumbbell for swings (no 55lb available)
Assisted pull-ups (feet on box)
9:29 Rx. 33 yom. 180 lbs.
As rx'd 8:22. 11 second PR!
rx'd on treadmill 9:10
1st time on helen.
Tom: 7:45 RX
Chris: 10:16 RX
Snatch Work: 10 Min EMOTM, 2x Snatch
105, 105, 115, 115, 125, 125, 135, 135, 145, 145
Not bad. Been slacking lately.
first CF WOD in over 3 months. sub'd 500m row for 400m runs (tendonitis in my foot).
otherwise as rx'd - 16:28
KB swings, had to use 60# dumbbell
12 pullups Rx'd
last set of pullups were iffy, but I got them done
Three rounds for time:
spinning 1500 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
9:28 rx'd. PR is 8:57.
55# dumbell and 400's on treadmill
13:18 as RX'ed.
Went on to do 2 more rounds for a total time of 23:05.
As Rxd, all unbroken
PUs - rd 1 broken. Rd 2 jump. Rd 3 assisted.
8:13 (pr is 7:41)
11:50, 1 pood (6 Sep '12)
m/51/5'11"/171 RX'ed 15:33
But only had 10# dumbells and pullups were assisted
10:32 Rx'd....legs were still destroyed by the 100 thrusters
Rx'd w/ treadmill and 55# dumbbell
10:12 with 55# DB and tredmill.
Every round was unbroken, but the tredmill really slowed me down..
11:38. PR, strict pullups. My pullup station no likey kipping.
Strict pull ups
16:45 with 55 DB
Mod pullups- 1 foot up
almost threw up at the end of round 2, because I broke Palio diet a bit before working out
14:19. Whew I was smoked!
11:24 (PR by 59 seconds)
12'31'' more than Rx'd:
used a 2and1/2 pood KB, its the only one I have.
as rxd w/ 55# KB @ the Zoo
Stephane your a beast! Can you dunk on your hoop?
redwood regional park 5k trail run 35:39. third fastest ever--guess the 150 wall ball shots, 90 handstand pushups and 30 135lb power cleans yesterday helped!
New house. Married life. First time with actual 55lb kettlebell.
13.22 as Rx'd
Rx on treadmill
13.22 as Rx'd with 55# kb
M/ 38/ 134 lbs/ 5'-6"
I did a different WOD last night:
I did the 100 pullups, 100 pushups, 100 situps, 100 air squats, all wearing a 20 lb vest.
I haven't done this WOD wearing the vest and thought it would be a good change of pace.
What a differece the vest makes.
I did this one like a slow and steady pace. Actually my grip was slipping a bit on the pullups. The bar is really smooth. Of course the pullups took the longest. I started with i think 6 sets of 10 then sets of 6 & 5 and at the end 3s. Pushups were similar in that I did I think 5 sets of 10 then a bunch of 8's then 6's and 5s. Situps were the easiest. I did 20, then sets of 15, and I did 2 sets of 10 at the end. Air squats were fine, but my legs were cramping up after I did the first 35, so I was doing 15 then a few seconds rest and repeat. I would sit down and shake out the legs. If I really squeezed at the top, the quads would just lock up for a few seconds each rep.. made them slow, but I just did them slow and steady....
what a difference the vest makes... like more than twice as slow and a totally different feeling. Glad I did this WOD last night.
10:16 as Rx'd.
10:33 as Rx'd. Very fun!!
11m30, first one. 45lb Kettlebell swing
Sub run for 1km bike, can't run at all with serious knee issues. Though doing crossfit in the last 5 months has improved the pain substantially, tks Crossfit for that!!! Slowly slowly I'll get there!!!
Sub KBS for 45lbs DB swings
Subbed 40lb kettlebell
14:37 - 35lb kettle
Can someone explain to me what a pood is / like what is the 1 1/2 pood
First timer m/39/6'/205
50 lb kb
11:15, runs on elliptical
11:01, runs on treadmill
11:21 w/ 40lb KB
Did on 8/16/12 in 12:00 with a 30lb KB so I am happy :)
62 lb. kb. Avg HR 184, peak 193. 2 minutes off my PR from '09, about where Kevin and Carole are NOW. Way to go Clarks!
8:42 with 2 pood KB
* unbroken swings and Pull ups but slow runs and rests.
11:30 as Rx'd M/35/5'10"/200
It was a fun workout!!
9:32 Rx PR!
Used a 62 lb kettlebell, all I have.
Run on treadmill
Most pu not c2b
26 / M / 5'9" / 140lbs
First day back after a busy/lazy week. I was making pretty good time until the last round of swings.
As prescribed, 9'04". New Pr.
11'42" with 40# db back on May 23rd. Love to see the progress. Thank u Crossfit.
WAY off PR from last time...just didn't have it today.
120522 - 9:30
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)
24:46. Pullups with one grey and one orange band.
45 lb dumbell
jumping pullups- Not recovered from the 100 thrusters
16:16, with a 44# kettlebell. 100+ yards btwn the pullup bar and track, which really hurt my time. But Helen's great--she still makes me breathe hard!
WOD as RX'd
50 Weighted Sits
Otherwise as Rx 9:18
Helen in a boat
Subbed row 500m, 45 lb kb swings
Used 28KG bell
JV @ 2.0
CV @ 2.0
35 lbs DB Swings
Male 5'7" 165# 30 yrs old
3 rounds for time
800 meter run
21 45# KB swings
12 pullups (mix of kipping and deadhang)
Hey from Korea!
Subbed 26 reps KB swings @ 20kg plate
Run 0.25 miles (treadmill)
DB Swings 55 x 21
Pull Ups x 12
BP 135 x 21, 185 x 12
PR by over a minute all sets unbroken
EPE, then ran from Q to track (~800m?), 12 PU/21 burpees, ran 400m on track, 12 PU/21 burpees, ran back to Q. Then to pigroast. Luke.
sub'd 10xburpees for 400m run (calf), otherwise as rx'd
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)
as rxd: 9:44
4 sec PR !
16:55.7 (4 rounds)
treadmill; thought it was 4 rounds, so screwed that up.
Ran: 12, 11, 11mph
PUs: 12, 8-4, 8-4
Treadmill, 35lb dumbell
As rx'd with jumping pullups and treadmill
Schmidt - 13:50
15:57 as rxed (except 15 pullups oops)
Subbed 45# db swing
14:03 1st & 2nd kb, all pull ups unbroken @home vs
17:11 all unbroken at home 5/26/12
18:31 w/ .6k runs, 1.5 pood kb at home 7/10/11
13:55--1st 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
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
1k row wu 3:57
2/7 mile per round
otherwise as rx'd
Craig 9:40 m/37/180/5'10
J. R. 9:37 m/16/140/5'8
Unsure of the 400m mark. I'm Using Half a track and the distance to it form the University Gym it may be a longer run :\
WU: Squats 5x5 at 225, SP 3x5 105
(Last time: Squats #255-3x5, SP-95#-3x5)
Dreadmill. Subbed 55# db. Short PU bar.
Time before: 10:13 (treadmill/24kg kb).
Time before: 9:39 (treadmill/55# db)
Disappointing on the heavy lifting lately but nice to get a little faster on a WOD. Grips failed on the PUs, had to rest between sets of three on last round.
10.43 asrx + the stairs to the treadmill
Done 8/20 at Triangle
CFWU-2-from home. Superman.
Wow. That was terrible. Runs outside on measured 100m track. Did that hurt time? Felt like pace good & breaks short on KB & PU.
Stopped and walked a little on all the runs which were unusually hard today. Split 55# DB swings into 2 sets each rd and PU into 3 sets each rd. Not impressive.
as rx'd 10:24
Completed as Rx'ed.
Total time = 16:52
21x swings 1.5
Dont rest push thru... pr 10:29 on treadmill
subbed jump rope (240 alternating leg jumps)
Subbed 460m runs and 55lb db swings
3 rounds of:
ran on treadmill at 8
used 55 dumbbell for kettlebell swings
everything else as rx'd
Should've checked PR before I did it again...not in a groove anyway though
9/17/12: 12.33 rxd. Can't believe I didn't PR.
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.
Scale to 1P
10:59 (PR by 1:41)
runs on treadmill
green band assisted pu
time on 06-11-12 15:48
10:24 as rx'd
Felt really good about my time! Used the treadmill and kept it between 9 and 10 mph. Only broke the rest up a small amount, so came pretty close to running through the whole thing non-stop. Next step is to get a pull-up bar that's closer to the treadmill...
35lb dumbbell. 1st xfit workout in 2 years.
felt great. nice to have that pukey feeling again.
500 meter run
25 lb dumbbell
12 strict pullups
Crossfit I have no idea how u trick me everytime into thinking one of these workouts will be easy
10:41 16.12.12 AV run (400m app), 25k db x15
11:16 02.08.12 AV run (400m app), 25k db
11:55 02.08.11 400m t/m run @ 3% 15.5kph 25kg db
9:24 as rxed
I really have to improve! I could have pushed myself a bit harder, though.
M: 38 / 151lbs
7:40 w/ 62lb KB
CFWUx3 (PUs 1st rd only)