May 20, 2013

Monday 130520

"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 130102.

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CrossFit Level 1 Certificate Courses: CrossFit Strong, Alamo CrossFit, CrossFit TNT, CrossFit Max Effort, CrossFit Charlotte, NorCal CrossFit Santa Clara, CrossFit Belltown, CrossFit Colosseum, CrossFit Rev X, Camp Lemonnier.
CrossFit Coach's Prep Course: CrossFit One.
CrossFit Kids Courses: NorCal CrossFit.


"Want to Be Good at Oly?" by Chad Vaughn, CrossFit Journal article [pdf]


Live CrossFit Games Update Show: May 19, 2013 - [video]

Posted by Pukie at May 20, 2013 5:00 PM
Comments

This will be a very fun WOD. I've been watching a lot of Froning video's and watching his KB swing. What's most interesting is that he ensures full hip extension each swing; even coming up onto his toes, a necessary result of full complete hip extension, at the base of his swing. I tested this movement out today on the following WOD:

7 RNDS
10 Hand Release Push Ups
10 American KB Swings 53#
10 Push Press 95#

Needless to say, this method worked extremely well, and I found myself less fatigued at the end of each KB set. Having my RKC Level 1, I found this added extra emphasis be both revealing and pleasing to know that tips can be gained daily if you spend some time watching elite athletes movements. So, give it a shot on this WOD and you'll likely notice the difference as well. The key is to program the mind and body, so even when fatigued. An added bonus is that it makes clinching the glutes much easier, as clinching the glutes at the release will protect your lower back during high volume KB swings. This movement will not only require you to pull less with your arms, but will allow you to catch your breath during the swing as the bell will rise a bit slower, and have a better "rhythm."

Comment #1 - Posted by: alao1978@yahoo.com at May 19, 2013 5:20 PM

Had the best time this weekend at Norcal Crossfit. I can't imagine getting my Level 1 anywhere else. Pat, Jason, Miranda and company were phenomenal! I feel like I gained 6 months of coaching experience in 2 days. It was a great experience. Thanks Norcal Crossfit!

Comment #2 - Posted by: Aaron at May 19, 2013 5:50 PM

What could I do instead of running because we have lighting storms tomorrow

Comment #3 - Posted by: Tom at May 19, 2013 5:52 PM

Shout out to all the great people in San Antonio this weekend at Alomo Crossfit. Great group and wonderful coaches.

Comment #4 - Posted by: Seth at May 19, 2013 5:59 PM

reply to comment 3 by tom. you can row 500 and that will be about the same time as a 400 meter run. we tested it at our box

Comment #5 - Posted by: Charlie Walton at May 19, 2013 6:30 PM

This is one of my all time favorites. I'm never very fast, but this combination of movement suits me fairly well for some odd reason.

Comment #6 - Posted by: Playoff Beard at May 19, 2013 6:33 PM

Thanks to all the people that trained me at crossfit TNT St.Louis MO. Big thanks to Kurtis, Joe, John, Hollis, Kimmy and Rochell! Sorry if I misspelled your name. you guys were awesome!

Comment #7 - Posted by: Jordan s at May 19, 2013 6:54 PM

Thanks to all the people that trained me at crossfit TNT St.Louis MO. Big thanks to Kurtis, Joe, John, Hollis, Kimmy and Rochell! Sorry if I misspelled your name. you guys were awesome!

Comment #8 - Posted by: Jordan s at May 19, 2013 6:55 PM

Can't wait. Shooting for sub 10 minutes on this. I've never done this workout before.

Comment #9 - Posted by: G at May 19, 2013 7:14 PM

Great time at Crossfit Charlotte LV 1. Mad props go out to the training team; Chris, Dave, Doug, and Meagan! Thanks for the knowledge. Now pump up the Young MC and lets get some work done....CHAINSAW....
-JJ

Comment #10 - Posted by: JJ Holden at May 19, 2013 7:27 PM

Vegas definitely showed us all a good time this weekend. It was a pleasure meeting you all and thanks for the pre-birthday wishes!!!! Erik, Nick, Zach, Lindsay, Kelly, and Matt were a great team! Thank you again! 2 strict muscle ups down, millions to go.

Comment #11 - Posted by: McKenzie at May 19, 2013 7:46 PM

Amazing weekend...couldn't have asked for more :-) Thank you Miranda, Jason, Pat, Austin x 2, and Neil!

Comment #12 - Posted by: Anne L at May 19, 2013 7:57 PM

Awesome oly article. Thanks!

Comment #13 - Posted by: Gene at May 19, 2013 8:10 PM

Had a great time in Dallas at Crossfit Strong this weekend! Such an awesome staff! Cant wait to use what I learned!

Comment #14 - Posted by: cephas at May 19, 2013 8:11 PM

thanks to all the trainers at crossfit TNT this weekend. had an AWESOME time learning about, practicing, and doing constantly varied functional movements executed at high intensity!!!!!

Comment #15 - Posted by: craig at May 19, 2013 8:24 PM

Had an incredible time at NorCal Crossfit for my Level 1! This was an awesome experience and can't imagine going through it anywhere else. A HUGE thanks to Miranda, Pat, Jason, Austin, Melia, Austin and Neal! I've gained knowledge from you guys that will stay with me throughout my Crossfit career! Stay amazing and thanks a ton!

Comment #16 - Posted by: Sean Cronan at May 19, 2013 9:37 PM

Top notch instructors this weekend at CrossFit Norcal. All the instructors were beyond knowledgable and absolute physical specimens... Thanks for a great class!!!!! Going to do the AVOCADO this week....

Comment #17 - Posted by: Shannon at May 19, 2013 9:44 PM

CROSSFIT KIDS CERT TEAM ROCKS!!! I learned so much valuable information that I can use with my CF Kids! Thank you, John, Whitney, and Meaghan.

Comment #18 - Posted by: Tricia W at May 19, 2013 9:44 PM

"Helen"

Subbed 75 tuck jumps for 400m run
Subbed 22.3kg dumbbell swings for 1.5 pood kettlebell swings

Three rounds for time:
75 tuck jumps
22.3kg(49#) dumbbell X 21 swings
12 Pull-ups

13:10

Comment #19 - Posted by: Saganamooo/M/24/5'5"/129(58.5kg) at May 19, 2013 9:48 PM

what an awesome article thanks Chad! I started snatching too soon, I stopped and re vamped the basics with a stronger air squat, now my overhead is coming along ten fold!

Comment #20 - Posted by: Sean at May 19, 2013 9:51 PM

13:28 RX'd

Had to use a 25kg dumbbell at the globo gym. Anyone else get burst capillaries on their ring finger when they do this? Or are you all smart enough to take your ring off during the WOD?

Comment #21 - Posted by: Kizza 30/183/78 at May 19, 2013 10:16 PM

Thanks to Jason, Miranda, Austin (2X), Pat, Neil and the rest of the Nor Cal team for a great weekend. It was a pleasure working with you guys.

Comment #22 - Posted by: Yaser N. at May 19, 2013 10:24 PM

Big thanks to the Vegas teaching staff this weekend! Had a great time and learned a bunch. Very professional staff!

Comment #23 - Posted by: Dustin at May 19, 2013 11:04 PM

CrossFit Kid's Cert. FOR THE WIN! Jon and his team, Whitney and Meaghan, are - and I don't say this lightly - awesome. The depth of knowledge and expertise you're exposed to in one weekend is f-ing wild!

Comment #24 - Posted by: Ben Foster at May 19, 2013 11:25 PM

Awesome time in Vegas at the level 1 cert this weekend. Thanks to all the trainers for making it a great time and giving a lot of great info across all the subject matters covered. Very excited to go work the new technique cues I learned the last few days. Shout out to Erik... looks like they'll be no you tube video of you eating your shoes anytime soon ;) come on Vegas peeps, only 37 more comments. Thanks again to all the trainers for a kick ass weekend!

P.S. Good luck at regionals Zach and Destiny!

Comment #25 - Posted by: Lance at May 20, 2013 12:35 AM

M41/5'9"/184lbs

13:29 as Rx'd (Dumbbell instead of Kb)
Running is easy, swings go, but I really do suck on pullups. For now. We'll see about that in the end of the year.

Comment #26 - Posted by: jankka at May 20, 2013 12:52 AM

M/47/180

9:50

Comment #27 - Posted by: Cosmo at May 20, 2013 2:04 AM

Australia M/28/209lb
11:02 Rx'd

Comment #28 - Posted by: Zac W at May 20, 2013 2:34 AM

M/38/210/6'0

10:16

(44lbs Kettlebell was the largest so did 25 reps)

Comment #29 - Posted by: Nathan at May 20, 2013 2:40 AM

12:35 RXd

Comment #30 - Posted by: Ondatree at May 20, 2013 2:45 AM

Comment #18 - Posted by: Kizza 30/183/78 at May 19, 2013 10:16 PM
--------
I always take my ring off during a WOD, unless it's just a run.

Comment #31 - Posted by: Playoff Beard at May 20, 2013 2:55 AM

12:03 rxd

Comment #32 - Posted by: braith at May 20, 2013 3:14 AM

RX'd

11.56 min

Comment #33 - Posted by: Dylan at May 20, 2013 3:23 AM

Subbed run with 500m row
12:04

Comment #34 - Posted by: Mat at May 20, 2013 3:45 AM

First time doing this WOD

Three rounds for time:
Run 400 meters
1.5 pood KB
12 Pull-ups

13:46

Comment #35 - Posted by: Wyatt at May 20, 2013 3:52 AM

shot in 9:24 !! love HELEN is my favorite ...

Comment #36 - Posted by: andrea at May 20, 2013 4:21 AM

13:20

Comment #37 - Posted by: Paul at May 20, 2013 4:27 AM

RX'ed 10:47

M/35/5'10"/209

Hoooah Army Crossfit!!!

Comment #38 - Posted by: SFC AB at May 20, 2013 4:28 AM

4:49
1 round - still trying to shake head cold

Comment #39 - Posted by: Mike Vinson/M/45/5'8/212 at May 20, 2013 4:29 AM

M/27/177

10:05 RX

Semper Fi

Comment #40 - Posted by: Will at May 20, 2013 4:47 AM

10.56

Comment #41 - Posted by: Vian at May 20, 2013 4:47 AM

S: 10 min
A: 12 min (exchanged pullups for pushups)

Comment #42 - Posted by: Zonnetje at May 20, 2013 5:05 AM

please refresh my memory..... "1 1/2 pood "?????

Comment #43 - Posted by: USAF AMMO at May 20, 2013 5:11 AM

Had an awesome weekend at Crossfit TNT! Kurtis, Joe, John, Kimmy and the staff of TNT couldn't have been more helpful! These are individuals that make Crossfit what it is today; fun, competitive, yet full of friendly people.

Thanks again for the superb efforts,
Zach

Comment #44 - Posted by: Zach Felts at May 20, 2013 5:14 AM

8:09 m/26/220/6

Comment #45 - Posted by: dieterb at May 20, 2013 5:17 AM

power snatch to begin, followed by above circuit.
rich the bomb 7.55, juicey 11.50 with a bicep injury. very hard work

Comment #46 - Posted by: juicey at May 20, 2013 5:20 AM

2013-05-20: 8:10. 2:42-:44.
2013-01-03: 8:27
2012-09-06: 8:17
2012-05-22: 8:18
2011-07-26: 8:29
2010-11-25: 8:45
2010-03-07: 9:56
2009-10-01: 10:34

Comment #47 - Posted by: gs at May 20, 2013 5:21 AM

18:56 Rx'd

Still brutally slow at pull-ups... broke them into sets of 3-4. My time would suggest bad scaling, but unassisted pull-ups are my long-term goal for 2013, so I'm gonna keep grinding.

Comment #48 - Posted by: Joe Northside m/34/70"/200 at May 20, 2013 5:26 AM

Helen 15:10 PR Rx

M/46/75"/245#

Comment #49 - Posted by: Mav at May 20, 2013 5:30 AM

Whats 11/2 mean is it the weight of the pood

Comment #50 - Posted by: Wyatt Colwell at May 20, 2013 5:45 AM

7:14 as rx'd
8:03 from 20130102
8:27 from 20120522

Comment #51 - Posted by: JTJ/M/29/160 at May 20, 2013 5:51 AM

run on treadmill, so did 700m to allow machine to get up to speed.

3 x 700m run

3 x 21 x 25kg dumbell swing

3 x 12 x jumping pull ups

17:50

Comment #52 - Posted by: Simon Boote M/41/13st 7lb/6'/ at May 20, 2013 5:52 AM

Regular Hard style kettlebell user new to crossfit. Dito the 1 1/2 pood question.

Comment #53 - Posted by: Tim Harrison at May 20, 2013 6:14 AM

12:40

Comment #54 - Posted by: Stephan at May 20, 2013 6:15 AM

F/5'5"/25/140

18:43
30# kettle bell

Comment #55 - Posted by: Danielle at May 20, 2013 6:26 AM

M/31/178/92

9:55

Comment #56 - Posted by: tim at May 20, 2013 6:30 AM

M/40/5'10"/188lbs

9:50

Scaled UP with my 28kg (62lb) kettlebell.
Russian style swings, kipping pull-ups. For the record, I think my "400 meter" run on the street is a tad short, gonna re-check it today :)

Happy Monday!

Comment #57 - Posted by: Playoff Beard at May 20, 2013 6:35 AM

Great Level 1 course at Colosseum. Thanks to Lisa, Matt, Rob and all my fellow participants for making it a fun, focused and "Fran-tastic" time. Hopefully this is the first step for many of us in a life-long journey with Crossfit. SEE YOU IN THE BOX!!!!

Comment #58 - Posted by: John Mack at May 20, 2013 6:39 AM

A pood is a unit of mass used in Russia to measure kettlebells.

It is 16 kg or 36 pounds.

So a 1.5 pood kettlebell is roughly 53 pounds (closest you will find if you don't have a pood kettlebell is 50 pounds or 55 pounds).

Comment #59 - Posted by: G at May 20, 2013 6:42 AM

Cheers.

Comment #60 - Posted by: Tim Harrison at May 20, 2013 6:45 AM

Thank you so much to the Trainers at the Level 1 cert course at CrossFit Colosseum. Lisa, Rob, Matt and Kyle, you guys were awesome, and I can't believe how much I learned. Can't wait to put it all in to practice, and Husband and I are both excited about returning to do Level 1 a second time, just so we can learn even more!
Brenda, CrossFit Insight

Comment #61 - Posted by: Brenda at May 20, 2013 7:00 AM

15:54(PR)

a little more than 10 minutes better than last time. I did this one as the third workout ever for crossfit. I am amazed at how far I have come. My only really weakness in a lot of these routines is the pullup. I was averaging about 2 to 2:30 minutes for the 400 and another minute for the 21 kettle bell swings and maybe a 10 seconds between all three. So that leave the pullups as my weak spot in most of my workouts. I am getting better, as this time shows, but I can still do better.

Comment #62 - Posted by: BW at May 20, 2013 7:05 AM

as Rx'
8:51

Comment #63 - Posted by: sebastien at May 20, 2013 7:21 AM

F/51/5'6/120
12:35
1 pood
Red band for pull ups
Think I've been over working my back had nothing for pull ups just couldn't do them without a band today

Comment #64 - Posted by: D.S. at May 20, 2013 7:31 AM

Bookmark this page for pood, kilogram and pound conversions:
http://poodchart.com/
I love the name!

Comment #65 - Posted by: Glorybelle (F/5'5/43/135) at May 20, 2013 7:42 AM

55# DB swings

12:44

Comment #66 - Posted by: DLong (M/37/5'10"/185) at May 20, 2013 7:42 AM

CHAINSAW! Great job by the coaches at Charlotte LV1. Chris, Dave, Doug, & Meagan were fantastic. Thank you guys for the all the Help. Young MC will be coming through the speakers this week.

Comment #67 - Posted by: Barry Pepper at May 20, 2013 7:49 AM

Treadmill .25miles
Used 60lb kettle bell
Kipping pull ups

13:50

Comment #68 - Posted by: Anthony at May 20, 2013 7:51 AM

M/30/6'1"/227
22:02
3rds
400 Meter run with light rain
55lb American KB swing in Garage.
15 stairs down
12 Jumping pull-ups
15 satirs up (pull-up bar is in basement-need to make one in the garage for WODS like this one)

Very weak and slow on the pull-ups, but want to make sure I get full range of motion on the movement. Can only do a few without jumping or bands. But 9 months ago I couldn't do any. Progress is progress, even if it's slow.

Comment #69 - Posted by: JWG at May 20, 2013 7:59 AM

10:45

Comment #70 - Posted by: Ramsey at May 20, 2013 8:16 AM

12:54 rx
17 min last time in 2011

Comment #71 - Posted by: jh 45/210 at May 20, 2013 8:17 AM

M/31/5'8"/183
Scaled:
1 mile run
5 rounds
400m run
21 kb swings #55
12 pull ups
17:17

Comment #72 - Posted by: twalker8 at May 20, 2013 8:31 AM

as rxd
11:58 @bfcf

Comment #73 - Posted by: Jonblaze at May 20, 2013 8:33 AM

M/25/5'10"/201 lbs

10:09 RX

Running at 200+ is a lota more difficult than it was when I weighed 170 back in August, still a PR on the WOD by 30 seconds, from back in Feb. when we programmed it for CrossFit 256

Comment #74 - Posted by: Dakota Aaron at May 20, 2013 8:43 AM

11:23

Strict dead-hang pull-ups bc I used an improvised pull-up station that's too close to a wall for kipping.

Comment #75 - Posted by: Bill M. m/48/5'3"/135 at May 20, 2013 8:53 AM

33/m/6'5"/205
9:19 rx'd

Comment #76 - Posted by: Buks at May 20, 2013 8:55 AM

P.S. I was out of touch for a while -- so belated congrats to b!ngo on his huge Jackie PR the other day. Something was in the air for the 40+ set last week; lots of Jackie PRs and just flat-out excellent performances. Great to see.

Comment #77 - Posted by: Bill M. m/48/5'3"/135 at May 20, 2013 8:57 AM

M/41/160#

Third Lifetime WOD. First time Helen.

Scaled:
400m
30lb DB
12 pull ups

13:02

Comment #78 - Posted by: Brian from Mesa, AZ at May 20, 2013 9:01 AM

M/42/6'/192
11:08 rxed. 55#KB

5/20/13 11:08
1/2/13 12:43
5/20/13 13:59
Semper Fi

Comment #79 - Posted by: Bob at May 20, 2013 9:03 AM

M/32/5'6"/154
9:42
1pood KB

Comment #80 - Posted by: Nilson Almeida at May 20, 2013 9:09 AM

Had a fun weekend at Level 1 Cert at CrossFit TNT with Kurtis, Rochelle, Kimmy, Joe, John, and Hollis. It was pretty awesome to workout with about 60ish other people that love CrossFit as much as I do. Thanks for all the fun and hard work!!!

Comment #81 - Posted by: Mallory B. at May 20, 2013 9:12 AM

"Elliptical Helen"

Carole 10:45
Kevin 9:50

First time trying it this way. We were both just a little slower than our best treadmill Helens.

Comment #82 - Posted by: Kevin C. (M/54/5'11"/178) at May 20, 2013 9:17 AM

Completed as Rx'ed.

Total time = 14:42

Comment #83 - Posted by: fosterww98 at May 20, 2013 9:18 AM

Carole
F/54/5'6"/135

10:45

Kevin
M/54/5'11"/180

9:50

Both did runs on the elliptical.

Comment #84 - Posted by: Kevin C. (M/54/5'11"/178) at May 20, 2013 9:19 AM

8.38

Used a cinder block for KBS; so how ever much that weighs

Comment #85 - Posted by: dh at May 20, 2013 9:19 AM

12:18, pr is 8:47. At work, had to sub 500m row for run and 55 DB for KB. Getting fat, old and slow.

Comment #86 - Posted by: ScottMacArthur at May 20, 2013 9:24 AM

11:24
Used a 20kg kettlebell, otherwise as RX'ed
M43

Comment #87 - Posted by: JR at May 20, 2013 9:29 AM

M/33/5'4"/155
Scaled to 16kg kbell
& chinups.
15:27.

Comment #88 - Posted by: jSb at May 20, 2013 9:33 AM

m/45/5'6"/140

30# kb
11:45

Comment #89 - Posted by: duane at May 20, 2013 9:33 AM

10:28

DB swing @ 55lbs
1:26 w/ air dyne bike
12 pull-ups w/ negatives

3 rounds

Comment #90 - Posted by: DanV at May 20, 2013 9:41 AM

Hey! Had an incredible time at Crossfit TNT this weekend getting Level 1 Certified. Kurtis, Kimmy, John, Joe, and Hollis-you all rock! I learned so much great info and so many tips and had a blast doing it! I miss it already! :)

Comment #91 - Posted by: Cass at May 20, 2013 9:58 AM

"Helen"

15:43 as rx'ed. Slow transition to/from treadmill on 400m run.

M/5'10"/160/31

Comment #92 - Posted by: Tom S at May 20, 2013 10:06 AM

M/5'11"/47/200

Did this with 20 kg KB otherwise Rx

10:20- Richie 10:18, he's younger than me !

Comment #93 - Posted by: SB at May 20, 2013 10:06 AM

36/m/67"/170lbs.

10:00 as rx'd

Comment #94 - Posted by: Carl H. at May 20, 2013 10:09 AM

First time Helen.

15:51 as rx'd.

Same issue as #88.

Comment #95 - Posted by: Chris M/32/67"/200 at May 20, 2013 10:11 AM

m/28/100kg/6'2"

11:08 rx'd first time doing this one fairly happy after ohs yesterday too .

Comment #96 - Posted by: Rich P at May 20, 2013 10:17 AM

9:38

Comment #97 - Posted by: Tyson at May 20, 2013 10:19 AM

WU - 2 sets each of single arm KB swings w/ 20lb dumbells (10 reps/ arm); 20 back extensions; 20 decline sit ups

WOD - "Helen" w/ 50lb dumbells in 13:34

Comment #98 - Posted by: murphinator - M/5'10"/185/38 at May 20, 2013 10:21 AM

Had a great time at NorCal CF this weekend. A big thanks to the awesome training staff!
Also, avocados. LoL

Comment #99 - Posted by: Nick at May 20, 2013 10:21 AM

9:10 subbed pood for 35lb dumbbells

Comment #100 - Posted by: Nick M/30/74"/165 at May 20, 2013 10:27 AM

Thanks to Erik and all of the coaches in Vegas. Had a great time and learned a ton. Definitely made me a better athlete and coach. Erik- chocolate sauce on top of those shoes might be a good cheat!

Comment #101 - Posted by: Shawn W at May 20, 2013 10:29 AM

M/25/169/5'9"

Rx'd
11:37

Sweating bullets

Comment #102 - Posted by: TVis at May 20, 2013 10:39 AM

51 / 163

as rx'd with 55# DB

11:19 -- PR by :07

Comment #103 - Posted by: tom perry at May 20, 2013 10:54 AM

13:08 my 3rd wod ever, these workouts are awesome.

Comment #104 - Posted by: Dylan at May 20, 2013 10:56 AM

Great experience at CrossFit Kids (NorCal). This class goes way beyond kids...the instruction and simplicity extends into all ages. A must take for any CrossFitter.

Comment #105 - Posted by: Steve Wetterer at May 20, 2013 10:58 AM

12min

Comment #106 - Posted by: gus sierra at May 20, 2013 11:13 AM

M/32/200/5'11"

as rx'ed 8:03

1st for time WOD in over 2 yrs

Comment #107 - Posted by: Steve S. at May 20, 2013 11:15 AM

recovering from flu- a little sickly still, but a good one for today.
as Rx, used 55# DB for kbs
17:16
M/56/185#/5'8"

Comment #108 - Posted by: Mike at May 20, 2013 11:19 AM

Male 42 223
Helen
Run400
21 swings each arm 35 lb kettlebell
12 pull ups
11:12

Comment #109 - Posted by: David Brace at May 20, 2013 11:24 AM

I was blessed to attend the Coaches Prep and Kids certs. What an amazing week filled with CrossFitters!!! I sadly head back to South Africa today. Thank you Eva Claire/James and Denise for an awesome CPC and too John/Meghan and Whitney, you opened my eyes to the amazing possibilities out there to build better humans on the Kids cert!! Lets get a CPC and Kids cert to South Africa PLEASE!!!!

Comment #110 - Posted by: David Ayres at May 20, 2013 11:29 AM

F 43 5'5 135
WOD in 13:15

1.75 mile warm up run
1.5 mile cool down jog
used 2 15-pound dumbbells together for 30 lb. swings
used bands to assit on pull-ups
400 meter reps were 1:41, 1:43, 1:43

Comment #111 - Posted by: Glorybelle at May 20, 2013 11:35 AM

Shout out to the awesome Coaches and Staff at Crossfit Belltown!! Thanks to Nadia, Cory or I mean Rory ;-D , Tommy, Dan and Kevin...all high caliber athletes that were super humble enough to break it down for a noob like myself! The Mahogany sticks to the normal PVC were definitely an upgrade but in all seriousness....AWESOME FACILITY!! The attendees were also all a great group of folks, really felt the community aspect that everyone searches for when it comes to this whole Crossfit deal! Cannot wait for my next cert class whatever it is that I end up doing! Thank you again to the Seminar Staff and Nadia!!

Comment #112 - Posted by: Ronnie K at May 20, 2013 11:36 AM

Also, very helpful video from Chad Vaughn. Thanks!

Comment #113 - Posted by: Glorybelle (F/5'5/43/135) at May 20, 2013 11:42 AM

M/23/5'11"/185

13:03.5

This was a mess of a workout. Ran for 2 min for 400m as the treadmill I was using did not do metric and only tenths of a mile. Used 50# db as that was the heaviest one they had. pull ups sucked as there was absolutely no grip on the bar I had to use. All in all, I attribute all those things to why I was about a full minute longer than last time.

12:03.1 previous time

Comment #114 - Posted by: Miles Forks at May 20, 2013 11:43 AM

Scaled for my CoCr & Polymer Knee
Three rounds for time:
Substituted 800m Bike sprint (single speed) for Run
1 1/2 pood Kettlebell X 21 swings
12 Pull-ups
09:00
M/55/6’/210
Être prêt

Comment #115 - Posted by: Pete In Sun City at May 20, 2013 11:53 AM

male, 40 yo, 151#, 68"

as rx (55# kettle bell)
time: 18:57

Comment #116 - Posted by: Karl at May 20, 2013 11:54 AM

12:24 RX
Gimpy knee

Comment #117 - Posted by: Greg/70"/220/53 at May 20, 2013 11:59 AM

M/28/173
9:18 RX

Comment #118 - Posted by: Jonny 2 tab at May 20, 2013 12:09 PM

Had a great time this past weekend with CrossFit royalty at NorCal CrossFit Santa Clara. Expert lecture, demonstrations, jokes about avocados, attentive to any and all questions and extremely generous with their time.

These guys are top notch!! Look forward to seeing you all kill it at Regionals this coming weekend.

Comment #119 - Posted by: John M at May 20, 2013 12:19 PM

9:27 as rx'd

Comment #120 - Posted by: SB at May 20, 2013 12:48 PM

17:45

Comment #121 - Posted by: Brett C. m/31/6'0"/175lbs. at May 20, 2013 12:56 PM

Words can not describe how amazing it was to take my Level 1 certification at NorCal Crossfit. Having such great athletes/coaches to break down everything with detail and humor was truly an honor. Jason, Neal, Miranda, Pat, Austin, Austin were some of the best people ive met and to share a gym with them is something ill forever appreciate. Good luck to all of them in regionals and cant wait to cheer them on at the games. AVOCADOS!

Comment #122 - Posted by: Gabriel J at May 20, 2013 1:15 PM

Huge thank you to the Seminar Staff at Crossfit TNT. They packed a huge volume of information into a positively motivated atmosphere.

Comment #123 - Posted by: Vicktor at May 20, 2013 1:15 PM

first time - 9.26

Comment #124 - Posted by: Guy at May 20, 2013 1:21 PM

m/43/5'8"/180

3 rounds
with 15# vest
400m run
21 kb swing 40#
12 pull ups

18:15
toasty outside

Comment #125 - Posted by: Mike Andridge at May 20, 2013 1:24 PM

m/40/6/190
Warmup was modified CFWU
As Rx'd
11:42
Unbroken

f/31/501/140
As Rx'd with hurt right quad muscle
1 pood KB swings
Not timed

Comment #126 - Posted by: Jeremy A. Olive at May 20, 2013 1:28 PM

M/24/93kg
14:44
20x20m instead of 400m straight.

Comment #127 - Posted by: Jesper at May 20, 2013 1:36 PM

M/24/279/5'9

14:57

Comment #128 - Posted by: Craig Carle at May 20, 2013 1:39 PM

M 28/6'2"/206
Rx 8:17

Comment #129 - Posted by: Bstroik at May 20, 2013 1:40 PM

2 hours of ultimate frisbee Sunday leave me hobbling about.

With kid early this AM, did 5 rft of 20 pushups, 20 rocking lunges, 50 crunches in 16-17 mins -- some wakeup call that.

Maybe Helen w/ rows later or tomorrow.

Comment #130 - Posted by: matt h 51 180# 3.9.11 at May 20, 2013 1:41 PM

M/37/155/5'10
ARx: 10.30

Comment #131 - Posted by: Tom at May 20, 2013 1:46 PM

10:59 using a 45# dumb bell.

Comment #132 - Posted by: Boo at May 20, 2013 1:50 PM

M/26/5'8/165

RX'd: 10:27

Comment #133 - Posted by: nelsmich at May 20, 2013 1:55 PM

M/35/6'3"/200
8:29

Prev:
8:31
9:42 @ 500m runs
8:03 (PR)
8:23
9:14
9:07
11:07
12:14
13:45

Comment #134 - Posted by: Ben S at May 20, 2013 1:57 PM

16:15, Subbed 500 m. row for run, bum calf.
42 y/o male, 6'2" 250 lbs.

Comment #135 - Posted by: Darrin at May 20, 2013 2:06 PM

12:48 rx

Totally killed me!!

Comment #136 - Posted by: Energizer Bunny at May 20, 2013 2:16 PM

12:42

Over 2 minutes off my PR. I'd like to chock it up to being hung over, but I think there was a lot of not pushing hard enough in there as well.

Comment #137 - Posted by: Sinal M/34/5'9"/213 at May 20, 2013 2:18 PM

13:39 but after 1-1-1-1-1-1-1 reps Max clean And jerk (205lb)
First Time

Comment #138 - Posted by: Dave at May 20, 2013 2:26 PM

14:24

40# dumbbell for kettle bell swings.

F/42/127/5'9"

Comment #139 - Posted by: Trina at May 20, 2013 2:59 PM

I learned a lot from Kurtis, Rochelle, Kimmy, Joe, John, and Hollis! I had a lot of fun and learned a ton but the funniest part was when my chair randomly collapsed underneath me before we took the exam...

Comment #140 - Posted by: Omar A. at May 20, 2013 3:02 PM

M/40/72"/190
Subbed 50 lb dumbell for the kettlebell swings. All else as RX'd
11:25 25 seconds faster than January

Comment #141 - Posted by: Mike at May 20, 2013 3:04 PM

M/36/5'4"/143lbs
As RX'd
8:47

Comment #142 - Posted by: Matt Burritt at May 20, 2013 3:05 PM

"This will be a very fun WOD. I've been watching a lot of Froning video's and watching his KB swing. What's most interesting is that he ensures full hip extension each swing; even coming up onto his toes, a necessary result of full complete hip extension, at the base of his swing."

This was the first comment on the forum today-while no one will doubt Rich's fitness level or athletic ability, full hip extension is not dependent or even related to ankle plantar extension. (Coming up on the toes). I have studied Kettlebell form for 6 years extensively now and although there are strength transfers, a triple extension like in weightlifting is not the desire, but rather a "grounding" through the posterior chain (glutes, hams, lats especially). Regardless of the bell's pathway, the body will be strongest of the abs and lats remain engaged thereby linking the rib cage to the pelvis-this usually causes the heels to drive down.

I'm a fan of so much CrossFit does for fitness and health to the general public.

Felt compelled to respectfully disagree with the above comment since Kettlebells are a field of expertise for me.


Comment #143 - Posted by: Brian Wright at May 20, 2013 3:09 PM

Pull-ups held me back but it's a killer!

14:53

Comment #144 - Posted by: Chris at May 20, 2013 3:15 PM

8:19 as rx.

this workout makes you want to leave the one you're with.

Comment #145 - Posted by: patchkey m/29/155/5'9" at May 20, 2013 3:19 PM

10:38 Rx'd

Comment #146 - Posted by: CRF M/29/6'0/221 at May 20, 2013 3:22 PM

400 meter row subbed for run-
91-degrees outside keeps us in the a/c

M/52: 12:59

F/50: 13:45

Comment #147 - Posted by: Fred at May 20, 2013 3:24 PM

8:10 1 pood kb, largest I have

Comment #148 - Posted by: jack m/31/5'11/165 at May 20, 2013 3:28 PM

17:23
sub'd 500 m row for run so od'd on the pulling today!

Strict form pullups on a sliding pullup bar to prevent kipping. PU's took forever.

Comment #149 - Posted by: rlhamel at May 20, 2013 3:36 PM

M35/5'10"/210

crossfit warm up

Helen @ 18:00

Then:
180 Leg ext x3 sets
95 Leg curl x3 sets
300 leg press x3 sets

Comment #150 - Posted by: Zurc at May 20, 2013 3:39 PM

Helen rx'd except 62# KB
11:33

Comment #151 - Posted by: Sean C at May 20, 2013 3:49 PM

11:33 w/ row rather than run. m/34/205lb Alexandria Va

Comment #152 - Posted by: Jason at May 20, 2013 3:51 PM

11:49 with 45lb kb. Grip on pull-ups the weak link.

Comment #153 - Posted by: Dan at May 20, 2013 3:52 PM

8:57 rx'd

Comment #154 - Posted by: BLong/M/34/71"/210 at May 20, 2013 3:54 PM

10:46 as rxd but 50lb on swings, no 55

Comment #155 - Posted by: MaxBLACK at May 20, 2013 3:57 PM

11:10 rx

running killed me!!!!

M/52/193lb

Comment #156 - Posted by: Mazz at May 20, 2013 4:14 PM

40# KB swings, everything else Rx'd.

11:17

Comment #157 - Posted by: Alex M/22/6'0"/181 at May 20, 2013 4:21 PM

12:46.9

Comment #158 - Posted by: dappersuperman at May 20, 2013 4:23 PM

18:40 w/ 1 pood KB

Comment #159 - Posted by: Chase at May 20, 2013 4:30 PM

M/48/177

As Rx'd

9:39

Comment #160 - Posted by: Robert Ciresi Jr. at May 20, 2013 4:35 PM

First WOD!!! (I have to gear for this one)
M/36/151lb
55# dumbbell
Strict pullups (door bar isn't kip friendly)

13:55

Comment #161 - Posted by: Robbie Nelson at May 20, 2013 4:39 PM

First WOD!!!
F/35/125lb
20# dumbbell
Pullups w/ chair

13:51

Comment #162 - Posted by: Stephanie Nelson at May 20, 2013 4:41 PM

Had an awesome time at the L1 cert in Las Vegas. This was my second Level 1 but I still gained plenty from it and of course nothing beats the experience of seeing the best coaches in the world do their thing. Also big thanks to Zach and Lindsey who coached as well as hosted the event, you guys clearly have a good thing going at CF Max Effort. Lastly, thank you to all my new friends that I met this weekend, you guys are awesome. Good luck with all your plans.

Comment #163 - Posted by: Justin D. at May 20, 2013 4:49 PM

WOD#4

Warmup
50# Squat 13 15 15
Knee Pushups 15 15 15
Pull ups 2 2 2
Back Ex 6 5 5
Sit ups 10 10 10
Dips 2 2 2

Helen
400m x 3
30# DB swing 10 7 6
Inclined towel pullups 6 5 6
20:08

I may be a scrub, but I love this program! So much fun!

Comment #164 - Posted by: Latrotox at May 20, 2013 5:02 PM

M/32/5'6/158
11:04 RX'D

Comment #165 - Posted by: Ortiz at May 20, 2013 5:07 PM

13:39 as rx'd
subd #50 db for kettleball

M 46/68/185

Comment #166 - Posted by: Greg Cunningham at May 20, 2013 5:12 PM

10.20 rx'd

Comment #167 - Posted by: JBS at May 20, 2013 5:13 PM

M58/5'9"/185

13:26

Comment #168 - Posted by: m robert weiss at May 20, 2013 5:23 PM

9:25 as RX'd

Comment #169 - Posted by: Edwards M/16/5'11/180 at May 20, 2013 5:40 PM

9:24
russian swings, otherwise RX

Comment #170 - Posted by: Windlord at May 20, 2013 5:49 PM

17:00

Comment #171 - Posted by: drstaz at May 20, 2013 5:53 PM

great birthdAy Workout
M/26/190/72''
Sub 2 Min Jump Rope For Run
10:17

Comment #172 - Posted by: Ryan Rankin at May 20, 2013 6:04 PM

M/28/185#
Rxd 7:01 PR

Comment #173 - Posted by: marc at May 20, 2013 6:09 PM

20:45

Comment #174 - Posted by: Matt at May 20, 2013 6:14 PM

8:42

Comment #175 - Posted by: mlt at May 20, 2013 6:17 PM

So pumped finally got under 8 minutes - 7:59! Barely but i will take it. PR by 18 seconds.

Comment #176 - Posted by: Kurt M/39/185 at May 20, 2013 6:19 PM

As prescribed except I ran 500 yards. 16:02

Comment #177 - Posted by: Roto at May 20, 2013 6:27 PM

12:38 as rx'd. Had to wear the metal knee brace for the run. Slowed me down, but unbroken.

Comment #178 - Posted by: Rowan M/48/5'5"/150 at May 20, 2013 6:29 PM

14 minutes (15 minutes last time)

Comment #179 - Posted by: ScooteR at May 20, 2013 6:36 PM

F/35/130lbs

Did 20lbs KB swings
12:08

Comment #180 - Posted by: Gemma Hulbert at May 20, 2013 6:39 PM

F/35/130lbs

Did 20lbs KB swings
12:08

Comment #181 - Posted by: Gemma Hulbert at May 20, 2013 6:39 PM

Helen in a boat (500m row sub for run)
11:58

Comment #182 - Posted by: Sebastian at May 20, 2013 6:40 PM

M/50/5'5"/145

8:42 Rx'd

Comment #183 - Posted by: Kona Cole at May 20, 2013 6:43 PM

14:12
sub run , 1000m indoor cycle

Comment #184 - Posted by: lucio1928,M/41/184cm/96kg at May 20, 2013 6:43 PM

8:40 rx (pr)

Comment #185 - Posted by: Agustin Depasquali at May 20, 2013 6:56 PM

16 minutes oorah!

Comment #186 - Posted by: ryan voegtle at May 20, 2013 8:12 PM

As Rx'd
15:15
42/m/210

Comment #187 - Posted by: Fat ol Irishman at May 20, 2013 8:15 PM

Lucky me...my 53# kb came in the mail today, so...
Helen as rx
11:22 (huge pr)

130102: 15:23 w/ 500m row and 44# kb
120908: 16:16 w/ 44# kb

Comment #188 - Posted by: Jim R. M/50/5'8"/160 at May 20, 2013 8:20 PM

M/34/185/6'0

Sub 500M rows for runs.

14:10

Note: Way above expected time. Rows in line, KB Swings 1.5 pood - good. Previous WOD 100 L-Sit strict pullups left me unable to perform pull-ups today at a standard rate.

Comment #189 - Posted by: JWeaver at May 20, 2013 8:23 PM

M/23/5'10"/175

9:28

Comment #190 - Posted by: Matt at May 20, 2013 8:30 PM

6:47 pr'd last time was 7:52

Comment #191 - Posted by: JP at May 20, 2013 8:32 PM

M/16/6'2"/160
400m run
6 pullups
21 kb swings with 1 pood
10:29

Smoked my Dad (Jim R.) on the runs (did 5 400s last week, ran a 1:19 on my 5th)

Comment #192 - Posted by: Josh R. at May 20, 2013 8:51 PM

Subbed 500m row for 400m run
Scaled KB TO 20kg DB

13.09

Comment #193 - Posted by: jbob at May 20, 2013 8:57 PM

3 rounds for time:
run .25 mi.
44# kb X 21 swings
12 pull-ups
9607=9:35

Comment #194 - Posted by: scfd1_9607 at May 20, 2013 9:01 PM

11:38. Used dumbbell instead of kettlebell. Was hoping for sub 10 minute. Yet another wod that turned out to be harder than it looked

Comment #195 - Posted by: Pond m/33/74/195 at May 20, 2013 9:25 PM

7:34 rx

new PR!!

Comment #196 - Posted by: jordan at May 20, 2013 9:29 PM

11.49 as Rx'd (pr)

23/m/5'11"/168

Comment #197 - Posted by: Logan S at May 20, 2013 9:37 PM

ran around my block which is probably about 800M
used 50# KB
used rings
otherwise as Rx'd
18:10

Comment #198 - Posted by: M/36/175/5'11" at May 20, 2013 9:38 PM

Rx 13:23.

Just learning to kip but pull-ups were slow. Could only do 5-6 and then had to come off the bar and start again.

First time doing Helen.

M/35/170/5'10"

Comment #199 - Posted by: G at May 20, 2013 9:58 PM

15:09 as rx'd.

Comment #200 - Posted by: Daniel at May 20, 2013 10:26 PM

As Rx'd:

1 round : 4:30

If I would have finished the next 2 rounds: 45 minutes.

Comment #201 - Posted by: Mark H. at May 21, 2013 12:03 AM

10:50 (PR by 34 seconds)

As rx'd

Comment #202 - Posted by: Brett (24/M/188cm/77kg) at May 21, 2013 12:24 AM

9:25 60# KB

Comment #203 - Posted by: ART/M/44/5'5"/150 at May 21, 2013 2:57 AM

M/31/200/72

Rx'd

13:00

Comment #204 - Posted by: SeanP at May 21, 2013 2:59 AM

M/55/170/6'
22 kg kettlebell
10:18

Comment #205 - Posted by: drw at May 21, 2013 3:11 AM

10.20 rx'd

Comment #206 - Posted by: JBS at May 21, 2013 3:29 AM

M/43/6'3"/112
19.45
3 rounds for time

500 meter row
16 kg Kettlebell swing x 21
Pull-ups 12 reps blue band

Comment #207 - Posted by: bretty72 at May 21, 2013 3:37 AM

As rx'd

14:04

Before WOD ME legs

Comment #208 - Posted by: Brian R - 31/M/95kgs/174cm at May 21, 2013 3:40 AM

As RX'd

8:44

Male/31/190lbs/70"

Comment #209 - Posted by: Paul at May 21, 2013 4:45 AM

Had an amazing time at the Level 1s in Las Vegas, big thanks to allthe crossfit staff that made this a great weekend and all our peers, it was nice to meet those wonderful people!

Comment #210 - Posted by: Maryam at May 21, 2013 5:03 AM

PR. 8:42.
Treadmill at 11.5 MPH. KBs/PLups unbroken. Grip on third round almost gave.

Comment #211 - Posted by: Xman at May 21, 2013 5:56 AM

11:30
As Rx'd

Comment #212 - Posted by: Hooper M/40 at May 21, 2013 6:05 AM

45lb KB otherwise as Rx'd 18:20

Comment #213 - Posted by: DUG 42/170 at May 21, 2013 6:26 AM

Subbed 2:00 run motion jump rope for run due to weather and did L Pullups. Made it in 12:47. Could have shaved a lot of time off by running

Comment #214 - Posted by: Peej at May 21, 2013 6:31 AM

M/47/183lbs/6'0"

8:45

Comment #215 - Posted by: DLW at May 21, 2013 6:42 AM

Had a blast at Crossfit Strong! Thanks Stephanie, Jesse, Abby, Yuri, Gale, and all the great people I met and learned from! Loving life!!!! Crossfit on ya'll!

Comment #216 - Posted by: jessica at May 21, 2013 6:52 AM

Had a blast at Crossfit Strong! Thanks Stephanie, Jesse, Abby, Yuri, Gale, and all the great people I met and learned from! Loving life!!!! Crossfit on ya'll!

Comment #217 - Posted by: jessica at May 21, 2013 6:53 AM

M / 52 / 5'11" / 205 lbs
13:47 as Rx's - I love this WOD!

Comment #218 - Posted by: Tim at May 21, 2013 6:56 AM

9:57 as rx'd. Would have been a little faster if i didnt have to start up the treadmill every round. No etiquette.

Comment #219 - Posted by: Sutton Ward M/22/70"/175# at May 21, 2013 7:25 AM

M/ 39/ 135 lbs/ 5'-6"
I did a different WOD last night:
4 rounds of:
:30 Hang Power Clean 115 lbs
:30 Rest
REST 3 Minutes
Repeat 4 rounds
R1:11
R2:10
R3:10
R4:10
rest 3 minutes
R5:11
R6:11
R7:11
R8:10

I started loosing my grip at the end of the 4th round and again from R5-8. I started to put the weight down from rounds 5-8. I would do about 6-8 then put it down, get in the hang and finish off a few more. Grip was a big deal for me on this one. I was tired for sure but not too much, it was the grip fatigue that got me on this. I did wrap thumbs and ddi use chaulk. GOOD THING too.
Good Fast WOD... might try it with 125 or 135 next time. I might also go 20 on and 20 off... adn then do 30 on adn 30 off... play with that a bit. I went super fast on R5 and banged out 11 adn put it down... but I had time and should have gone again and gotten more reps.

Comment #220 - Posted by: Anton at May 21, 2013 7:29 AM

11:50 rx

Comment #221 - Posted by: Rob Hole M/45/5'10"/180 at May 21, 2013 8:00 AM

12:58 Rx

Comment #222 - Posted by: Jarrett Meyer at May 21, 2013 8:06 AM

Awesome L1 seminar at CrossFit MaxEffort in Las Vegas, NV. Learned SO MUCH and the staff couldn't be better- Lindsay, Zach, Nick, Mike, Kelly and Erik! So inspiring to see people from so many different places in the world flew in for it- as far as Dubai and Sweden. CF truly brings people together.

Comment #223 - Posted by: Olga L. at May 21, 2013 9:01 AM

12:24 Rx'd late make-up

400's on cross-country course behind barn

Whoop!

Comment #224 - Posted by: james.patrick [M/51/66"/135] at May 21, 2013 9:04 AM

Original post may be lost in the filter.

Rx 13:28.

Personal notes: First Helen ever. Looking forward to meeting her in the future. First time attempting kipping. Could not do pull-ups unbroken. Had to come of the bar after 5 or 6.

Comment #225 - Posted by: G at May 21, 2013 9:19 AM

Rx 11:30
M/29/165/5'9
Cambridge wi

Comment #226 - Posted by: M clems at May 21, 2013 9:34 AM

9:57

Compare to:
130102 - 9:35
120906 - 9:35
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)

Comment #227 - Posted by: B. Rhaly at May 21, 2013 9:35 AM

Are you satisfied with the direction America is heading? More and more of our kids are living shorter lives and achieving less success than their parents. The CrossFit Kids seminar team couldn't have said it better when they said, "We take issue with that."

Coach Glassman, Jeff & Miki Martin, John Brown, and the CFK seminar team have put together an incredible Kids course. While teaching us how to coach kids we also learned how to become better athletes both within and outside the box.

If you want to reverse the tide, give back to the community that has given us so much, or become a better athlete yourself, then I highly recommend taking CrossFit Kids course.

Thank you John, Megan, & Whitney, NorCal CrossFit, and the seminar attendees!

Comment #228 - Posted by: Eric Eskey at May 21, 2013 10:26 AM

M/34/184/6'0

-Sub 500M rows for runs.
-Strict Pullups
-14:20 Time

Notes: Total time well above normal. Previous WOD 100 L-Sit Pullups (strict) for time. Unable to perform pullups at normat rates/sets due to sore back. Killed a lot of time doing 5.1.1.1.1 sets etc. Rows and 1.5 Pood KB swings close to normal.

Comment #229 - Posted by: JWeaver at May 21, 2013 10:39 AM

about 10 minutes

Comment #230 - Posted by: cort at May 21, 2013 10:47 AM

Rx 13:18

Comment #231 - Posted by: G at May 21, 2013 11:09 AM

35lb kb
11:41

Comment #232 - Posted by: brittk at May 21, 2013 11:11 AM

M/32/5'8"/234

scaled to 20# DB swings

16:45

Comment #233 - Posted by: rvt1443 at May 21, 2013 11:13 AM

First full Cross Fit work out all three rounds 17.65. I heaved a little. ..I think I'm going to enjoy this.

Comment #234 - Posted by: Tim Harrison at May 21, 2013 11:35 AM

8:53 As Rx'd
m/25/190/6'2''

Down from 13:00 last year. Nearly vomited, good times.

Comment #235 - Posted by: DaveFeno at May 21, 2013 12:07 PM

Completed Tues
Treadmill
10:20

Laura f/50/5'7/155

Comment #236 - Posted by: power-girl at May 21, 2013 12:11 PM

14;00

Comment #237 - Posted by: marc 43/200/6' at May 21, 2013 12:28 PM

Got my CrossFit Kids done this weekend at Norcal CrossFit. Excellent training. I almost feel like if you're going to open a gym this should be a required course.

Comment #238 - Posted by: Luke at May 21, 2013 12:33 PM

m/43/164

10:43 as rx'd

Comment #239 - Posted by: Seth H. at May 21, 2013 1:01 PM

10:45

Comment #240 - Posted by: myles456 at May 21, 2013 1:21 PM

M/43/5'8"/173

Rxd in 8:00 same as January

Comment #241 - Posted by: Jon Craig at May 21, 2013 2:49 PM

f/44/140/5'4"

12:56

subbed 25# DB
subbed push-ups for pull-ups
ran the distance of my looong block and back. Close to ~400m

Comment #242 - Posted by: DRE at May 21, 2013 3:12 PM

13:03

Used 40 lbs instead of 55 lbs for dumbbell swings.

Comment #243 - Posted by: L. Bryan F/19/5'3/120 at May 21, 2013 3:13 PM

13:03

40lbs instead of 55 lbs for dumbbell swings.

Comment #244 - Posted by: L. Bryan at May 21, 2013 3:15 PM

38/m/175
Rx 10:14

Comment #245 - Posted by: ffkwill at May 21, 2013 3:50 PM

1/4 mile treadmill run 1% incline
21 40# dumbbell swings
12 jumping pull-ups (negative accentuated)

3 rounds - 15:27

Comment #246 - Posted by: MattP (m/51/5'11/165) at May 21, 2013 4:16 PM

11:39 m/47/175/5'10"(I prefer just under 6')

11:22 m/10/62/4'8"-ish

its soooo cool to cossfit w my 10 year old son.

Comment #247 - Posted by: Rrrrraaaannnnddddyyyy at May 21, 2013 4:18 PM

Yesterday 10:53 with 60# kettlebell

Comment #248 - Posted by: Erick M/37/220/6'2" at May 21, 2013 6:07 PM

As Rx 8:56

M/168#/6'/39 yrs

Comment #249 - Posted by: britishfireman1 at May 21, 2013 7:26 PM

11m53s PR by 1min 43s!!!

Comment #250 - Posted by: 30/M/5'11"/185 at May 21, 2013 10:45 PM

M/41/5'11"/206

Beginner pullups

12:20

Compare to 130102: 13:42

Comment #251 - Posted by: José-Luis Morales at May 22, 2013 4:01 AM

M/45/5'11"/200

14:23

Comment #252 - Posted by: nutfam at May 22, 2013 5:00 AM

M/32/69"/165

10:30

Comment #253 - Posted by: Ryan S at May 22, 2013 5:09 AM

10:03 (+8 seconds on my PR)

Comment #254 - Posted by: abh 27/f/130 at May 22, 2013 5:41 AM

F/42/5'6"/140

1 pood KB

12:25

Comment #255 - Posted by: mom to five at May 22, 2013 6:18 AM

As Rx 8:56

M/168#/6'/39 yrs

Comment #256 - Posted by: britishfireman1 at May 22, 2013 7:00 AM

13:33

Comment #257 - Posted by: Pacers at May 22, 2013 8:56 AM

M 42/192/6'0"
11.11
Subbed 400m row for run.

Comment #258 - Posted by: Mike at May 22, 2013 8:59 AM

1pood kb
12:35

F/33/120lb/5'5

Comment #259 - Posted by: Mftevis at May 22, 2013 10:47 AM

As rxd
8:58

Comment #260 - Posted by: Troy at May 22, 2013 11:46 AM

8:15 Rx

28/m/188/6'2"

Comment #261 - Posted by: danny at May 22, 2013 1:04 PM

12:23

scaled to 35# dumbbells

Comment #262 - Posted by: Wink at May 22, 2013 3:05 PM

11:20

Comment #263 - Posted by: Marty at May 22, 2013 6:51 PM

Time 11:18 w/ R/X weight. Awesome WOD!

Comment #264 - Posted by: James Morrison at May 23, 2013 3:51 AM

Time 16:10

Comment #265 - Posted by: Jeff Gebbie at May 23, 2013 7:09 AM

14:35

Comment #266 - Posted by: jt m 5'10 176 40 at May 23, 2013 8:07 AM

First CrossFit exercise in a very humid environment, so my time is a bit less impressive than it could be. 30 minutes, start to finish. I feel amazing now, though.

Comment #267 - Posted by: MDK at May 23, 2013 8:32 AM

Run on treadmill
12:38

Comment #268 - Posted by: TJMahl/220/47 at May 23, 2013 9:19 AM

16:15

Comment #269 - Posted by: illis M/32/180/5'9" at May 23, 2013 10:25 AM

Ran on treadmill, did squats instead of pull-ups since I did a bunch of weighted pullups yesterday.

~20 minutes

Comment #270 - Posted by: Ted at May 23, 2013 11:00 AM

Helen as RX'd
10:20
Last time was 11:40
Then
Did another Half WOD to Catch Up
3 Rounds
10 25# Dumbell Thrusters
10 Burpees
Then
50 Weighted Sits

Comment #271 - Posted by: dyagg at May 23, 2013 4:18 PM

10:50 rxd
not jumping pullups but not strict

Comment #272 - Posted by: hollyhog at May 23, 2013 4:19 PM

13:11 @ 1 pood

Comment #273 - Posted by: SF at May 23, 2013 5:01 PM

used 55lbs dumbbell for swings. all rx'd
last time "aprox 15 min" because I forgot my timer and i forgot my timer again this time. but according to the regular clocks it was about 13. (PR)

Comment #274 - Posted by: Josh M/20/5'6"/189 at May 23, 2013 10:02 PM

12:16 PR

Comment #275 - Posted by: Ukkrew at May 24, 2013 9:52 AM

14:20 as rx'd

Comment #276 - Posted by: jay at May 24, 2013 1:28 PM

11:20

Comment #277 - Posted by: tjo 45/190 at May 24, 2013 4:17 PM

9:27
9:40 w/ 33#

Comment #278 - Posted by: jbark60 at May 24, 2013 4:38 PM

13:10

Comment #279 - Posted by: Ecp2 at May 24, 2013 7:58 PM

14.35

Comment #280 - Posted by: Nakko at May 25, 2013 3:11 PM

15:23 vs
14:03 1st & 2nd kb, all pull ups unbroken @home 9/20/12
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
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

1k row wu 3:56

Comment #281 - Posted by: kevin o at May 25, 2013 8:08 PM

M/30/5'5"/180

Sub 1 pood (only pood I have)

11:45

Comment #282 - Posted by: Jon at May 26, 2013 5:58 AM

10:34

Comment #283 - Posted by: Jeff at May 26, 2013 7:09 AM

Sim 15:05 (sb/20)
Lil Kim 11:49 (16/lg)
Sandi 12:03 (250m row/12/g)
Jesse 10:12 (16) pr
Erin 11:40 (16/lg)
Meghan 15:55 (16/lg)
Jay 11:15 as rx'd
Shannon 10:46 (16/b)
Aaron 9:14 (2 rounds/12/lg)
Ricky 10:28 (16/b)
Murley 10:13 guys rx'd ^
Tara 11:09 (16/g)
Barb 10:50 (12/ring)
Connor 11:19 (20)
Aly 13:09 (16/sb)
Master P 8:52 (8/lg) - 2 rounds
Bubs 11:10 (8 - one arm/one arm pull)
Jacob 11:23 as rx'd pr
Crystal 10:28 (12/lg)
Josh 10:07 (20)
Jamie 12:20 (12/lg)
Marianne 12:21 (16/sg)
Pudge 12:19 (12/b)
MegHAN 11:38 rx'd
Wendy 12:57 (8/ring)
Kyle 12:56 (12/ring)
Joyce 12:47 (8/ring)
Mrs. Pip 12:54 (16/g)
Kroll 13:24 (16/sg)
DeJour 10:22 (20)
Emma 9:12 as rx'd
Katie B 10:03 (sg)

Comment #284 - Posted by: Champions Club at May 26, 2013 10:52 AM

12:32 used a 45 lb plate for the swings.

Comment #285 - Posted by: Drewski at May 26, 2013 12:35 PM

10.35
50ib dumbells

Comment #286 - Posted by: TimC at May 26, 2013 5:42 PM

13:53

Comment #287 - Posted by: GU997/M/43/200#/5'10" at May 27, 2013 3:05 PM

As Rx'd - 14:28

M/29/165/4,500' Elevation/27 May 13

Comment #288 - Posted by: Joshua B. at May 27, 2013 5:27 PM

12:45 55pound Kb swing

Comment #289 - Posted by: Michele Venturella at May 28, 2013 12:30 AM

M/34/180/6'1"

Sub a 35lb kettlebell (largest I currently have)

10:33

Comment #290 - Posted by: Nick I. at May 28, 2013 11:53 AM

11:31

Comment #291 - Posted by: JP, M.A.69.5/190/50/m at May 30, 2013 1:25 PM

16:42 Rx, PR.

Comment #292 - Posted by: BK at May 30, 2013 9:51 PM

"Helen" scaled.
Run: 400m
KB: 1 pood x21
PU: x12
9:08 (PB by 1:28 over this route)

Comment #293 - Posted by: Harpo m/46/5'7"/145 at May 31, 2013 6:22 AM

14'29"

Comment #294 - Posted by: RAD at June 1, 2013 8:47 PM

13:36

Just shy of pr of 13:20 something last year at this time. Recovering from bad cold, shoulder injury/pt etc. etc. Next time, need to run on treadmill for the full .25 rather than backing down at the end, and less rest between KB and PU's. Everything unbroken same as last time.

Comment #295 - Posted by: clark at June 3, 2013 12:43 PM

M/37/178/84 kg.

Allora Helen chiuso in 13'24"...non sono migliorato ma ho aumentato il peso arrivando a 50 lb usando un dumbbell che non è il massimo, in più ho dovuto usare un tapin roulant...alla prossima Helen

Comment #296 - Posted by: cristian at June 3, 2013 2:07 PM

13min (Rx'd)...slower than my PR

Comment #297 - Posted by: Adhish Chhabra at June 5, 2013 9:16 PM

as rxd @ CF Change

8:44

Comment #298 - Posted by: Ferb 180# at June 7, 2013 10:31 AM

12.40

Comment #299 - Posted by: wescampo at June 9, 2013 12:18 PM

M/33/5'7"/168
9:41

Comment #300 - Posted by: Mark S. at June 10, 2013 4:41 AM

10:33 as rx'd (pr)

- Golfed 18 holes in am
-warmed up with Back Squat 3-2-2-2-1-1-1-1-1

Comment #301 - Posted by: Ronnieboy M/50/5'9"/185 at June 10, 2013 5:02 PM

m/39/5'9/180
CFWU-2. Superman. Row 500m. Did 3X3 heavy DL WOD beforehand.
9:29 @ Triangle. Could've mad arguement for 9:28, but stayed conservative. Would've tied PR, but PR wasn't @ Triangle. That one done @ Clubworx on inside track. Good job pushing on runs. KB & PU unbroken. Still need to run faster.
1/2/13: 9:48
See 1/2/13 for further info.

Comment #302 - Posted by: jrm at June 16, 2013 6:17 PM

m/39/5'9/180
CFWU-2. Superman. Row 500m. Did 3X3 heavy DL WOD beforehand.
9:29 @ Triangle. Could've mad arguement for 9:28, but stayed conservative. Would've tied PR, but PR wasn't @ Triangle. That one done @ Clubworx on inside track. See 1/2/13 for further info.

Comment #303 - Posted by: jrm at June 16, 2013 6:18 PM

June 2012 15:48
September 2012 16:49
January 2013 16:48

runs on treadmill
strict chinups

18:01

Comment #304 - Posted by: phat boi at June 18, 2013 3:00 PM

15.33. subbed run with 400m row

Comment #305 - Posted by: shane at June 18, 2013 5:53 PM

M/24/5'11"/165lbs

Run: 1:30, 1:40, 1:50

Scaled Swings to 40lbs

17:26

Comment #306 - Posted by: Antonio at June 19, 2013 9:37 AM

Buy in:
Core WOD
Rotator cuff MWOD

Then,

"Helen"
Three rounds for time:
Run 400 meters
45 pound dumbbell swing x 21
12 Pull-ups

Cash out:
Yoga

Comment #307 - Posted by: vic* at June 30, 2013 9:58 PM

12:19

went 8.6 mph on runs, which seems to work, as this is another PR by 4 seconds.

Comment #308 - Posted by: Manchild at July 29, 2013 5:29 PM

14.01. Bloody rubbish I know but I will improve.
M43/160/5.10

Comment #309 - Posted by: John at August 14, 2013 5:42 AM

M/28/6'5"/210

As rx'd 12:41

Comment #310 - Posted by: Sam at August 15, 2013 7:42 PM

M/175/6'0
Rxd: 8:51

Comment #311 - Posted by: Luis Estrada at August 15, 2013 8:04 PM

I forgot to add
Aglaroth 5 11 171 male 47

Comment #312 - Posted by: Aglaroth at November 14, 2013 4:34 PM

CFWUx3 (PUs 1st rd only)
9:32 (-:21)
@ Castle, run may be shorter than at home

Comment #313 - Posted by: Doug at March 13, 2014 2:51 PM

14:15 11.12.13 500m row/40#x1r,55#x2r
PB 11:28 17.06.13 25k db

Comment #314 - Posted by: zenoperegrinus at April 17, 2014 11:24 PM

CFWU x 3

#35 dumbell
14:20

Comment #315 - Posted by: F15E_WSO/51/M/185 at May 2, 2014 1:43 PM
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