August 14, 2013

Wednesday 130814

"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 130520.

MikeAbgarian-CFKIP-2_th.jpg

Enlarge image

Steve Abgarian, Rob Santoro, and Mike Abgarian.


Doug Chapman at the Games - [video]

Posted by Pukie at August 14, 2013 5:00 PM
Comments

This was posed in the last thread but I figure I'd post it here so more would be made aware. It makes me want to vomit.

Prayers go out to the family. CrossFit Mosaic owner Richard Millsap was killed while he was leading a WOD at his box.

http://www.orlandosentinel.com/news/local/breakingnews/os-crossfit-richard-millsap-killed-20130813,0,7669834.story

Comment #1 - Posted by: Gavin at August 13, 2013 5:24 PM

Seeing this old-school benchmark made me want to thank Coach for developing this program and letting us all have free access to it through this site. Lots of us owe you a debt we'll not be able to repay!

Comment #2 - Posted by: A-Aron at August 13, 2013 5:30 PM

Ahhhh Helen, my first crossfit WOD.

Comment #3 - Posted by: Troy at August 13, 2013 5:31 PM

11:12 Rx'd

Comment #4 - Posted by: J Slack at August 13, 2013 6:11 PM

8:03 and my wife got 8:18. Our first WOD in a month and her first time doing Helen!!! So proud of her!!

Comment #5 - Posted by: Cliffski13 at August 13, 2013 7:07 PM

8:56 RX'd

Comment #6 - Posted by: Yomen at August 13, 2013 7:19 PM

Are the swings one or two handed? And can u do a two handed swing with a dumbell?

Comment #7 - Posted by: Rmclimack at August 13, 2013 8:20 PM

@ Rmdimack

A two handed kettlebell is standard, but a DB is the next best option. You can grip the single handle with both hands, or even hold it by the end plate which more closely approximates a KB. Or in a pinch, any grip-able heavy object will do, even a rock. For safety's sake though, decide whether your object is good to go overhead or best swinging just to eye-level.

Comment #8 - Posted by: Windlord at August 13, 2013 10:13 PM

What is that meaning where they say "1 1/2 pood"?

Comment #9 - Posted by: Luke Allen at August 13, 2013 10:29 PM

@luke ; 1 pood= 35lb kb, 1.5 pood= 55lb kb, and 2 pood= 72lb kb. That is my understanding of the pood system but I'm rather newer with crossfit.

Comment #10 - Posted by: Rmclimack at August 13, 2013 10:38 PM

m/24/225lbs/6'7"
10:24
63lb kettle bell.
kipping pull ups on a rocking and swaying goal post at a field, get out of sync really quick and have to reset.

Comment #11 - Posted by: Karter at August 14, 2013 12:24 AM

Just did helen the first time.11.47 min had a way to go from running to the weights just lost time.

Comment #12 - Posted by: Chrili1981 at August 14, 2013 1:10 AM

M/31/5'8"/163

3 rounds for time:
- Run 400 meters on treadmill
- 21 Dumbbell Swings @ 1 pood
- 12 Jumping Pull-Ups

Time: 12:31

Comment #13 - Posted by: Goldbergs at August 14, 2013 2:26 AM

clean pull ups?

Comment #14 - Posted by: bert at August 14, 2013 2:42 AM

10:20 rx

Comment #15 - Posted by: gb 46/m/71"/185# at August 14, 2013 3:13 AM

What pull ups are done in Helen? Strict, kip or butterfly?

Comment #16 - Posted by: Kobus at August 14, 2013 3:17 AM

10:41 as rx'd
Had to wait for the pu bar

Comment #17 - Posted by: Taylor at August 14, 2013 3:19 AM

11:49

Comment #18 - Posted by: Deacon at August 14, 2013 3:30 AM

M/33/211

11:04

Comment #19 - Posted by: Tim at August 14, 2013 3:41 AM

9:59 as rx'd

Comment #20 - Posted by: SB at August 14, 2013 3:45 AM

9:50 rx

Comment #21 - Posted by: Brandon at August 14, 2013 3:52 AM

1 pood KB

14:16

Comment #22 - Posted by: Vince_s at August 14, 2013 4:02 AM

Newb q: what warmups etc do you do with these posted wods? Do you tend to add things after etc if you have specific goals?

Comment #23 - Posted by: sgc at August 14, 2013 4:10 AM

2 minutes hard on bike trainer
35 lb. KB x 21
12 pullups

11:37

I can't run because of a sprained ankle I'm recovering from, so the bike trainer had to do.

Today's big victory was going through all 3 sets of pullups unbroken. Pumped about that.

Comment #24 - Posted by: EricS at August 14, 2013 4:17 AM

11:56 Rx'd (pr by 7:00 over 130520)

Most of the time improvement came from pull-ups; last time I could only do 3-4 consecutively, and this time only had to break up the last round (6\6). Next time unbroken!

Comment #25 - Posted by: Joe Northside m/34/70"/195 at August 14, 2013 4:29 AM

8:19 as rx'd

Comment #26 - Posted by: patchkey m/29/155/5'9" at August 14, 2013 4:35 AM

M/45/5'11"/200

15:25

Comment #27 - Posted by: nutfam at August 14, 2013 4:41 AM

17:35

Comment #28 - Posted by: Jay M/32/6'4"/235 at August 14, 2013 4:48 AM

15:20
(12 swings)

//2 dedicated swedes

Comment #29 - Posted by: Fjelk at August 14, 2013 4:53 AM

#21 sgc
Do whatever warm-up you think is fit to prepare you for a safe and optimal workout. There are links off the home page that can give you ideas for specific warm-ups.

If you are training for a specific sport, race, or something else then I would gear any extra activity towards skills training that better prepare you for that activity. I am not a competitive athlete anymore and am not training for a race at the moment, so for example I worked on snatches and overhead squat flexibility yesterday after the WOD. I did that because I feel like those are weaknesses of mine.

However I didn't do any extra work after the reverse filthy fifty two days age, because I felt like it would have been over doing it. Know your body and listen to it. Hopefully that helps sorry about the length.

7:52 with a 50 lb. kbell.

Comment #30 - Posted by: R.I.P. Milton Friedman at August 14, 2013 5:11 AM

11:55 as Rx (220 / 6'3" / 29 / m)

Comment #31 - Posted by: BDoub at August 14, 2013 5:12 AM

M 31/184/5'9"

8:36Rx

Treadmill running is awful compared to outdoor. Stuck on a treadmill today.

Comment #32 - Posted by: Newmann at August 14, 2013 5:15 AM

13:13 rxed

Dave m/29/5'8"/180
11:33 rxed
Pull-ups slowed me down, gotta get stronger (or less fat)

Comment #33 - Posted by: Kristina f/30/5'2"/115 at August 14, 2013 5:22 AM

F/43/5'6"/140

1 pood KB

12:29

Comment #34 - Posted by: mom to five at August 14, 2013 5:22 AM

m / 5'11 / 200 / 43

10:56 Rx, but think I might have miscounted some laps on the 400m run - not sure.

indoor track, 55lb dumbbell, crappy PU station

Comment #35 - Posted by: C$ at August 14, 2013 5:24 AM

M 25/1.90/90 kg

19:45

Comment #36 - Posted by: Bert at August 14, 2013 5:32 AM

9:20 (Scaled to 1 pood kb)

Comment #37 - Posted by: MCross at August 14, 2013 5:50 AM

What are "typical" CF KBS? Is it American or Russian? In the WOD Demo 130102 it says American, but Russian are KBS as well. Please help!

Comment #38 - Posted by: Henrik at August 14, 2013 5:56 AM

M 22/194/87

7:15

Comment #39 - Posted by: Mathew Hall at August 14, 2013 5:57 AM

W/Ux3:
15-Pull Ups
15-Ring Dips
15-Squats
5-HSPU
30-Sit Ups

WOD:
10:19 Rx

Comment #40 - Posted by: Ian J (M/31/5'6"/150) at August 14, 2013 6:07 AM

13'54".
First helen ever


Comment #41 - Posted by: Fede von muhlenbrock at August 14, 2013 6:12 AM

11:52

130520: 11:22
130102: 15:23 (44#)

Comment #42 - Posted by: Jim R./50/5'8"/160 at August 14, 2013 6:16 AM

Joe N, phenomenal improvement in only 3 months! You'll go unbroken and probably around 10 flat next time.

Comment #43 - Posted by: Jim R./50/5'8"/160 at August 14, 2013 6:19 AM

not bad mathew...

Comment #44 - Posted by: Bert at August 14, 2013 6:24 AM

Today 11:08
400s 1:37 1:38 1:38
KB swings same as before
1 band assist for pull ups

130520: 13:05
400s 1:41 1:43 1:43
used 2 15 pound db for kb swings
2 bands assist for pull ups

Comment #45 - Posted by: Glorybelle (F/44/5'5/134) at August 14, 2013 6:30 AM

Newcomers and others can find the answers to their questions if they click "Compare to 130502", and once there click "Compare to" again to reach a January Newbie post. Search for "bingo".

Cheers.

Comment #46 - Posted by: bingo at August 14, 2013 6:31 AM

#30 R.I.P. Milton Friedman

Thanks for that.

I am starting a CF routine with someone right now and getting back in shape (its been about 4 years, I was in pretty good shape before from gym and running, etc.). He is quite fit, and basically does a 24 minute metcon WOD and then throws on a 15 minute strength after, all with 0 minutes rest between. No teams, so you are moving nonstop for 45 minutes. I see CFs that do strength and then a regular wod, but nobody doing the reverse, and certainly not without a rest.

I can't tell if he is doing it more intensely and I should just keep tagging along, or if this is just not quite the right way. Are there any "schoools" in the CF community that go big on this style of thing?

Comment #47 - Posted by: sgc at August 14, 2013 6:35 AM

Rx'd 15:29

Comment #48 - Posted by: Ryan M/26/5'8"/155 at August 14, 2013 6:35 AM

M 43/185/6'
9.12.

Comment #49 - Posted by: Mike at August 14, 2013 6:42 AM

11:12

Comment #50 - Posted by: Matt at August 14, 2013 6:43 AM

M/32/200/72

Rx'd

12:29

Did this after making up yesterday's c&j wod. Bested previous time by 31 seconds. Not really what I was hoping for, but improvement is always a good thing.

Comment #51 - Posted by: SeanP at August 14, 2013 6:44 AM

Clarification: when I use 2 15 pound db for the kb swings, I hold them together and swing them as one object. It's tricky but it works.

Comment #52 - Posted by: Glorybelle (F/44/5'5/134) at August 14, 2013 6:45 AM

http://media.crossfit.com/cf-video/CrossFit_WOD130102_Koslap_Helen2.wmv

wod demo please watch before..

Comment #53 - Posted by: eki at August 14, 2013 6:51 AM

M/38/200

Rx'd 10:59:00
PR

Bested my time by 3:23 😃

Comment #54 - Posted by: Antoinne at August 14, 2013 6:53 AM

M/23/6'3/188
12:19 Rx'd

Comment #55 - Posted by: Alex at August 14, 2013 6:54 AM

just did Helen and my very first crossfit exercise.

9:26 and seeing stars after that workout.

Comment #56 - Posted by: junkz9988 at August 14, 2013 6:59 AM

1 pood @ 14:55.
M/42/67"/202

Comment #57 - Posted by: Barry T. at August 14, 2013 7:07 AM

Jim R - thanks, I could hardly believe it myself ;)

Glorybelle - awesome improvement! Great times for your 400's as usual

Antoinne, SeanP - well done on the prs

Comment #58 - Posted by: Joe Northside m/34/70"/195 at August 14, 2013 7:14 AM

10 mph on treadmill
2 3/4 pood KBs (one in each hand)

11:35

Comment #59 - Posted by: DLong (M/37/5'10"/185) at August 14, 2013 7:33 AM

M/32/5'3"/150
Warmed up w/ clean & jerk 1-1-1-1-1-1-1-1
Then: 14:47 rx'd

Comment #60 - Posted by: blake R at August 14, 2013 7:35 AM

F/51/5'6/120
14:55 1 pood
Last time 12:35 but used a red band
This time strict pull ups first set 9/2, 6/6, 6/6
Disappointed in time. I am a slow runner 2:00 Ish 400's
@ Joe N, Glorybelle and Antoinne really nice work

Comment #61 - Posted by: D.S. at August 14, 2013 7:36 AM

M/27/5'9"/185
11:40 as Rx
Had to wait on the pull-up bar but was happy I went unbroken through all sets

Comment #62 - Posted by: Blake at August 14, 2013 7:37 AM

Some day I'm gonna stop just reading this page and actually start participating. :)

Comment #63 - Posted by: Keith T at August 14, 2013 7:52 AM

First WOD.
1 pood KB
16:00

Comment #64 - Posted by: Vasman at August 14, 2013 8:11 AM

2013-08-22: 8:22. 2:45-:49.
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 #65 - Posted by: gs at August 14, 2013 8:13 AM

Nice job Glorybelle! You're killing it on your pullups lately.

Comment #66 - Posted by: Deidre at August 14, 2013 8:20 AM

15:17
wearing 40# vest.
M/35/5'11"/180#

Comment #67 - Posted by: Joey at August 14, 2013 8:22 AM

12:26 treadmill @ 8.00
55lb dmbl

missed pr = 12:15

Comment #68 - Posted by: cscarr52 m/48/190 at August 14, 2013 8:31 AM

14:23
Treadmill 1/4 miles
35 lb kettlebell
Band assisted pull- ups
Probably could have kicked the treadmill up in speed. Better time next time Helen comes around.

Comment #69 - Posted by: Mark 49/M/170/5-11 at August 14, 2013 8:37 AM

Subbed run with row 500 m
11:30

Comment #70 - Posted by: Fred 39/176/78 at August 14, 2013 8:39 AM

Joe N, I just saw your new pr. Wow! That is a huge improvement, well done.

Deidre, thank you, I'm working on those. I can get a couple kipping without the band now, but after that I need the band. It'll come, though. :)

Keith T, jump in and join the fun.
Cliffski, good job to you and your wife today.

Comment #71 - Posted by: Glorybelle (F/44/5'5/134) at August 14, 2013 8:42 AM

1st time with Helen, 9:07, but I did jumping pull-ups. Not as awesome as everyone else yet, but getting there.

Comment #72 - Posted by: Phillip B at August 14, 2013 8:50 AM

Somehow managed to give myself a hairline fracture doing C and J's so my Helen was pretty modified...can't grip anything. 400s and 20 30" box jumps for three rounds. Kept my 400s at 1:50, which is quick for me.

Comment #73 - Posted by: Deidre at August 14, 2013 8:51 AM

11:41 Rx'd

About a minute off PR. All done outside, very hot as usual.

Comment #74 - Posted by: Bill M. m/48/5'3"/135 at August 14, 2013 8:54 AM

Joe N., Jim R. and Glorybelle -- nice work today!

Comment #75 - Posted by: Bill M. m/48/5'3"/135 at August 14, 2013 8:56 AM

M/23/5'11"/191

12:50.4 RX

Better then last time. Still no PR tho. Couldn't get grip to save my life on the last round of pull ups.

Comment #76 - Posted by: MilesForks at August 14, 2013 9:14 AM

12:29

Rx

Only problem was that i need to walk a lot to get off the gym for running...

Comment #77 - Posted by: Cesar at August 14, 2013 9:54 AM

15:02
Rxd

Comment #78 - Posted by: lilstevie213 at August 14, 2013 9:55 AM

Deidre, oh no, so sorry to hear. How long have you had the fracture?

Comment #79 - Posted by: Glorybelle (F/44/5'5/134) at August 14, 2013 10:08 AM

17,24

Comment #80 - Posted by: Karl at August 14, 2013 10:10 AM

11:15PR
RxD
130102 was 14:03

Nice work Joe Northside, good improvement for pulling 195#

Comment #81 - Posted by: ChuckB 55/5'11"/165 at August 14, 2013 10:22 AM

13:50

Comment #82 - Posted by: Eric B at August 14, 2013 10:28 AM

Rx'd

10:52

Comment #83 - Posted by: Alex M/23/6'0"/183 at August 14, 2013 10:32 AM

Both done with runs on an elliptical:

Carole 10:39 (elliptical PR)
Kevin 9:12

Comment #84 - Posted by: Kevin C. (M/54/5'11"/180) at August 14, 2013 10:34 AM

And #78 is a PR

Comment #85 - Posted by: Alex M/23/6'0"/183 at August 14, 2013 10:36 AM

Incredible PR Joe Northside! Wow.

Great work Jim R, Glorybelle, Bill M, and Chuck B!

Comment #86 - Posted by: Kevin C. (M/54/5'11"/180) at August 14, 2013 10:37 AM

M/22/175/5'8"

OH Squat: 3-3-2-2-2-1-1-1 (125,125,135,145,155,165,170,175)

Helen: 9:53 Rx'd.

4 Rounds:
250m row
25 pushups
50 double unders
50 situps

Comment #87 - Posted by: Sebastian R. at August 14, 2013 10:37 AM

Glorybelle, I did it doing clean and jerks the other day. It's small so it should heal fast. So for now, lots of leg stuff and running and swimming.

Comment #88 - Posted by: Deidre at August 14, 2013 10:37 AM

M/27/5'8/165

10:35 as rxd

Comment #89 - Posted by: nelsmich at August 14, 2013 10:52 AM

Male, 37 years, 5'7", 150 lbs

9:25 as rx'ed.

Comment #90 - Posted by: Nico at August 14, 2013 11:00 AM

9.04 Rx'd PR

Comment #91 - Posted by: JBS at August 14, 2013 11:11 AM

m/43/5'8"/180

3 rounds
400m run
40# kb swing 21 reps
12 pull ups
KB swings and pull ups are improving nicely, but running is still a major weakness for me.

15:32

Last time w/15# vest was 18:15

Comment #92 - Posted by: Mike Andridge at August 14, 2013 11:15 AM

8:36 w/ 50# KB

Comment #93 - Posted by: Jetté 44/M/5'11"/175 at August 14, 2013 11:19 AM

10:22 Rx strict pull-ups

Comment #94 - Posted by: m/40/6'3"/200 at August 14, 2013 11:23 AM

11:06, I did 11:18 two months ago, but even this time I waisted a lot of time re setting the treadmill, I need to do it somewhere I can just take off after the pull-ups

Comment #95 - Posted by: Dain Lewis at August 14, 2013 11:23 AM

@JoeNorthside, nice PR! I'll be doing this later this afternoon. May was my first attempt and I got 13:23. Hopefully I can get a time comparable to yours.

Comment #96 - Posted by: Gavin at August 14, 2013 11:36 AM

@cliffski13 / #5, amazing times for both you and your wife. Nice job!

Comment #97 - Posted by: Gavin at August 14, 2013 11:39 AM

Glorybelle, Bill M, Kevin C - thanks!

ChuckB - thanks, you had a great improvement as well

Comment #98 - Posted by: Joe Northside m/34/70"/195 at August 14, 2013 11:47 AM

13:09 Rx'd

Comment #99 - Posted by: Brandon L. at August 14, 2013 11:58 AM

13:03

*400 meters on treadmill

30/M/169/69"

Comment #100 - Posted by: SGA at August 14, 2013 12:00 PM

I have come to enjoy "Helen".
As RX'd - 10:18 (exactly the same as last time)
Compare to 130520 - 10:18
Compare to 130102 - 11:00
Compare to 120906 - 10:52
Compare to 120522 - 15:02

Comment #101 - Posted by: fargingbastige (M/46/6'0"/195) CrossFitter since 1 May 2012 at August 14, 2013 12:13 PM

15:15 as Rx- all sets unbroken which I am pretty happy about.
M/56/185#/5'8"

Keith-I have been doing CF for around 2 1/2 years. I stalked the site for 2 years- I was always amazed and afraid to give it a try. I finally read so many times about just doing it and scaling to get started that I decided to do it. I was working out at my local gym- ( Champion Fitness ! GREAT place !) and was bored and stale. I had ACL reconstruction surgery when I was 45, and I am in the best shape I have been in since my college wrestling days. I had my all time PR back squat this year at 335# parallel. No brace on my knee- my Orthopedic Surgeon- Dr Shelbourne from Indy is amazed- calls me the "old man" I play in a live full contact full pads football game against mostly a bunch of 25 year-olds every year and play nearly every down on offense and defense.This workout gives me a real "Motor".I am the only one doing CF in my gym, and they are cool with me doing it.It has been just great for me. Go for it man !

Comment #102 - Posted by: Mike at August 14, 2013 12:16 PM

As rx'd
Male 35/82 kg/179cm
First time helen:12min34sec
Something to work on and greetings from ronse/belgium :-)

Comment #103 - Posted by: Fabrice at August 14, 2013 12:32 PM

M/34/147lbs/5'9"
9:37 Rx'd

Comment #104 - Posted by: Nate at August 14, 2013 12:34 PM

15:35 as rxd.
400 mt run
55 lb dumbbel swing x 21 unbroken
12 jumping pull ups
21/M/210/184 cm


Comment #105 - Posted by: Alberto at August 14, 2013 12:47 PM

8.18

Comment #106 - Posted by: Nicolas Champion at August 14, 2013 12:53 PM

Luke: rxd 9:27
Stephen: rxd 13:01
Alex: rxd 16:06
Full fire bunker gear made Helen an uglier WOD

Comment #107 - Posted by: Luke H at August 14, 2013 1:00 PM

41 y/o M 235lb
14:58

Comment #108 - Posted by: darrinmplank at August 14, 2013 1:18 PM

9:44

Comment #109 - Posted by: Nicholas (M/28/5'10"/175) at August 14, 2013 1:21 PM

15:37
Sub'd 400 for 600m on run, as I was using a treadmill and it took time to get up to speed.

Comment #110 - Posted by: Simon Boote M/42/80kg/6' at August 14, 2013 1:22 PM

8:50 con mancuerna de 4kg , es la unica que tengo x ahora .

Comment #111 - Posted by: martin hauzer at August 14, 2013 1:49 PM

Comment in filter

Comment #112 - Posted by: D.S. at August 14, 2013 1:54 PM

11:43

3rds
200 m run
21 - 25# KB Swings
12 - Jumping Pull Ups

Comment #113 - Posted by: Kim Nomez at August 14, 2013 2:09 PM

#46 - Posted by: sgc

I would focus on strength training first and then mix in the metcons as needed, keeping them under 10 minutes. As your fitness improves, your training should be adjusted to meet your goals.

Comment #114 - Posted by: Erik at August 14, 2013 2:20 PM

Rx'd 8:03
Run 1: 1:32 (6:18 pace)
Swings + pulls 1: 1:04
Run 2: 1:36 (6:27 pace)
Swings + pulls 2: 1:04
Run 3: 1:40 (6:44 pace)
Swings + pulls 3: 1:06

M/30/73"/197

Comment #115 - Posted by: Chad R. at August 14, 2013 2:29 PM

13:39
Ran at 8.5
40# dumbbell for kettle bell swings

Comment #116 - Posted by: Trina at August 14, 2013 2:30 PM

15:20 rx'd
43/M/6'/182

Comment #117 - Posted by: Norman at August 14, 2013 2:34 PM

Rx'd: 8:03
Run 1: 1:32 (6:18 pace)
Swings/pulls: 1:04
Run 2: 1:36 (6:27 pace)
Swings/pulls: 1:04
Run 3: 1:40 (6:44 pace)
Swings/pulls: 1:06

M/30/73"/197

Comment #118 - Posted by: Chad R. at August 14, 2013 2:35 PM

9:57 on 130520
9:39 Rx'd PR!!
Couldn't do PU's unbroken today, hands tore real bad yesterday. Luckily remembered my gymnastic straps!

M/29/170/5'9"

Comment #119 - Posted by: Joel C at August 14, 2013 2:42 PM

3 rounds for time
400m run
45# dumbbell swings x 21
12 pullups
16:20

M/45/142#/5'6"

Comment #120 - Posted by: Tom G. at August 14, 2013 3:21 PM

11:20

As rx'd

Comment #121 - Posted by: Brett (25/M/188cm/77kg) at August 14, 2013 3:22 PM

10:38 ran 1309 total meters instead of 1200 due to the track.

27m/69"/188lbs

Comment #122 - Posted by: Rod at August 14, 2013 3:23 PM

10:21 Nate
11:18 Patrick
11:40 Phil at 500m rows

On a beautiful upstate NY afternoon w/400's cross-country behind the barn

Comment #123 - Posted by: james.patrick [M/51/66"/135] at August 14, 2013 3:33 PM

First time posting a time.

15:18 Rx

Comment #124 - Posted by: Tom (41/M/71"/170lbs) at August 14, 2013 3:42 PM

12:15

Comment #125 - Posted by: Brock at August 14, 2013 3:42 PM

10:28 as rx'd. PR by 2:10

Comment #126 - Posted by: Rowan (M/48/5'5"/150) at August 14, 2013 3:46 PM

Day 8 and this is the first wod I've been able to rx
11:15
My pull up bar is hanging from chains in my tree. A little sketchy but it works.

Comment #127 - Posted by: Wolfgang Bach at August 14, 2013 3:48 PM

9:15 as rx'd
Splits:
2:48/3:22/3:03

Comment #128 - Posted by: MAGNUS 27/5'8"/155-160 at August 14, 2013 4:16 PM

8:43. 17second PR. Second PR this week.

Comment #129 - Posted by: Mack m/29/158lbs at August 14, 2013 4:20 PM

10:21 (sub HSPUs for Pull ups)

M/52/194lb

Comment #130 - Posted by: Mazz at August 14, 2013 4:24 PM

Praus2018

40# kb f/ 55#

22 min 31 sec

Comment #131 - Posted by: Praus at August 14, 2013 4:32 PM

12:17

Comment #132 - Posted by: Ramsey at August 14, 2013 4:33 PM

12:17

Comment #133 - Posted by: Ramsey at August 14, 2013 4:34 PM

As rx'd
8:37

Comment #134 - Posted by: Troy at August 14, 2013 4:43 PM

11.57, dogged it a bit on the kettle bells and run. Pull up unbroken

Comment #135 - Posted by: Mack at August 14, 2013 4:44 PM

M58/185/5'9"

14:30, rowed 500M

Comment #136 - Posted by: m robert weiss at August 14, 2013 4:47 PM

10:30 Rx'd
M/19/70"/180

Comment #137 - Posted by: ccw at August 14, 2013 4:58 PM

10:49 Rx

Comment #138 - Posted by: Golden at August 14, 2013 5:03 PM

Skill work:
muscle-ups, 0 of 20 attempts
100 double-unders

Squat Snatch 1 rep for form
75, 75, 75, 95, 95, 95, 115, 115, 115
135(f), 135(f), 75, 75, 75, 75, 75

Comment #139 - Posted by: Joe Northside m/34/70"/195 at August 14, 2013 5:11 PM

9:48
russian style swings

Comment #140 - Posted by: Windlord at August 14, 2013 5:15 PM

M/40/72"/195
11:32

Comment #141 - Posted by: Mike at August 14, 2013 5:15 PM

F/36/5'11''/210

16:36

Comment #142 - Posted by: gadelle at August 14, 2013 5:16 PM

47/F/5'4"/150
17:01
40# KB, weight-assist pullups -80.

Comment #143 - Posted by: Dawn at August 14, 2013 5:21 PM

Turning 7s into 10s

Comment #144 - Posted by: Marie at August 14, 2013 5:27 PM

10:27.. driveway under construction (running in the lawn out to street)

Comment #145 - Posted by: abh f/27/5'5/130 at August 14, 2013 5:28 PM

1 pod kb
10:50

why is CF so addicting.....
days you feel like crap you end up killing it.
days you feel like your going to kill it - you get killed..
still trying to figure this one out ;)

Comment #146 - Posted by: TK (M/44/5'9'/175) at August 14, 2013 5:32 PM

1 pod kb
10:50

why is CF so addicting.....

Days you feel like crap you kill it.
Days you think your going kill it - you get killed.
Still trying to figure this one out ;)

Comment #147 - Posted by: TK (M/44/5'9'/175) at August 14, 2013 5:37 PM

4 rounds of:
1/4 mile treadmill spd 10
20 dbell swing 45lbs
12 pull-ups

timed?...meh...maybe next time.

Comment #148 - Posted by: CPT Chris at August 14, 2013 5:47 PM

First time doing Helen. 15:30 rx. I will definitely get better.

Comment #149 - Posted by: Cruz Villanueva at August 14, 2013 5:51 PM

10:70
First week ever. Jump pull-ups, lighter weight. 29/f/125# ... And 5mo post baby #3 if that's woth anything, lol. Still a long way to go!

Comment #150 - Posted by: Rebecca at August 14, 2013 6:01 PM

9:48
russian swings

Comment #151 - Posted by: Windlord at August 14, 2013 6:03 PM

29/M/5'6"/175#

10:05 Rx'd

Comment #152 - Posted by: Alan K. at August 14, 2013 6:19 PM

13:10
sub run indoor cycle 1000m

Comment #153 - Posted by: lucio1928,M/41/182cm/96kg at August 14, 2013 6:22 PM

My first Helen 13:45. Is this considered a good time?

Comment #154 - Posted by: rob at August 14, 2013 6:33 PM

Time 14:38

Comment #155 - Posted by: Jeff Gebbie at August 14, 2013 6:41 PM

10:59 including a :45 emergency poo break... too much coffee. Still shaved 36 seconds off though. yay!

Comment #156 - Posted by: tylar (m/31/6'/172lb) at August 14, 2013 6:55 PM

11:59 Rx. PR by 84 seconds.

Will be redoing this one again tomorrow. I know I can do better. Sub 11 is my short-term goal.

Comment #157 - Posted by: Gavin at August 14, 2013 6:58 PM

12:03, only thing I want to change is getting my power rack so I don't have to do strict pullups on this 2x6 cross beam in my garage.

Comment #158 - Posted by: Tom at August 14, 2013 7:10 PM

10:57 Rx.

Comment #159 - Posted by: Ben at August 14, 2013 7:26 PM

Modified for my CoCr & Polymer Knee
Three rounds for time:
Substituted 475m Bike sprint (Fixed Gear) for Run
1 1/2 pood Kettlebell X 21 H2H swings
12 Pull-ups
9:07
Être prêt
M/55/6’/210

Comment #160 - Posted by: Pete In Sun City at August 14, 2013 7:34 PM

12:02 Rx, not a strong runner, or pull-uper at 235 lbs. It's a PR n ill take it.

Comment #161 - Posted by: James at August 14, 2013 7:55 PM

10:33 rx

Comment #162 - Posted by: Matt m/30/170/5'9 at August 14, 2013 8:14 PM

3 rounds for time:
run .25 mi.
44# kb X 21 swings
12 pull-ups
9607=9:00
9808=10:16

Comment #163 - Posted by: scfd1_9607 at August 14, 2013 8:22 PM

New to Crossfit about 4 weeks so far.
Got the WOD in 8:39

Comment #164 - Posted by: sa503307 at August 14, 2013 9:45 PM

M/24/6'2/195

RX'd 12:48

At least I did it unbroken, and after C&J's no less

Comment #165 - Posted by: AJX at August 14, 2013 9:59 PM

First time doing this wod: 9.48 RX'd

Comment #166 - Posted by: Vic at August 14, 2013 11:25 PM

M/41/5'11"/204

Beginner pullups.

11.36

Compare to 130520: 12:20
Compare to 130102: 13:42

Comment #167 - Posted by: Jose-Luis Morales at August 15, 2013 1:08 AM

Just got round to this today, did it in 9:56rx

Comment #168 - Posted by: Adam at August 15, 2013 1:48 AM

8:27 pr

Comment #169 - Posted by: mlt at August 15, 2013 2:31 AM

As rx'd
11:58 - this was fun. Need to work on doing the sets unbroken though. Will work on 11:00 next time! HR was definitely up though!

Comment #170 - Posted by: Browntown at August 15, 2013 4:26 AM

M/39/6'1/187

As Rx. 8:57 all sets unbroken

Old PR 10:54-this stuff really works! Actually looking forward to 40 this year...

Comment #171 - Posted by: Gasman at August 15, 2013 4:39 AM

M/35/5'9"/183lb

15:07

Comment #172 - Posted by: Mike Vida at August 15, 2013 4:43 AM

11:20 used skinny orange band on pu's

Comment #173 - Posted by: Energizer Bunny at August 15, 2013 4:48 AM

9:19 rx'd

Comment #174 - Posted by: Chad Jarvis at August 15, 2013 4:49 AM

M 41/195cm/81kg

10:49 used a band for the pullups

I really don't like Helen much, but I managed to do this without a break, plenty of telling my body to just get on with it and not listening to the pain ;)

Comment #175 - Posted by: Simon at August 15, 2013 6:02 AM

21:07.5 My 18th crossfit workout. Feeling pretty great.

Comment #176 - Posted by: JOSH CALDWELL at August 15, 2013 6:19 AM

SWOD:
Snatch
6 x 3 @ 70% - 125lbs

Squat
1 x 5 @ 80%, 1 x 2 @ 85%, 3 x 2 @ 87.5%
275, 285, 295lbs, respectively

Wide Grip Bench
8, 8, 8, 8 - 155, 165, 175, 185lbs

WOD:
“Helen”
Three rounds for time:
Run 400 meters
55 pound dumbbell swing X 21 swings
12 Pull-ups

Time - 13:28

Comment #177 - Posted by: murphinator - M/5'10"/185/39 at August 15, 2013 6:22 AM

38/m/175
Rx 9:13

Comment #178 - Posted by: ffkwill at August 15, 2013 6:26 AM

great time Joe Northside! congrats.

Comment #179 - Posted by: murphinator - M/5'10"/185/39 at August 15, 2013 6:28 AM

On a treadmill and only a 35lb dumbbell available

8:13

Comment #180 - Posted by: Nick M/30/6'2"/168 at August 15, 2013 6:39 AM

M/30/5'9"/212

19:49 (after a 30-min strength session... if that makes it any more respectable...)

Comment #181 - Posted by: boggs at August 15, 2013 6:39 AM

murphinator - thanks!

Comment #182 - Posted by: Joe Northside m/34/70"/195 at August 15, 2013 6:55 AM

10:40 Rx

Comment #183 - Posted by: Silas (M/27/6'/175) at August 15, 2013 7:34 AM

m/34/5'11"/182

As rx'd

9:05

Comment #184 - Posted by: m t cowboyd at August 15, 2013 8:54 AM

12:35 rx (kb may have been heavier-no markings...)

Comment #185 - Posted by: Matt M at August 15, 2013 9:05 AM

Rx'd
11:45

Comment #186 - Posted by: Marty at August 15, 2013 9:21 AM

12:00 as Rx'd.

Comment #187 - Posted by: McB at August 15, 2013 9:21 AM

10:24

Comment #188 - Posted by: myles456 at August 15, 2013 9:43 AM

11:44 Rx. PR.

Did it yesterday in 11:59. Faster today but so tired pull-ups were done in sets of 3.

Comment #189 - Posted by: Gavin at August 15, 2013 10:10 AM

Me 13:56
SM 13:41

Comment #190 - Posted by: Pacers at August 15, 2013 10:31 AM

11:54 PR

Comment #191 - Posted by: Ukkrew at August 15, 2013 10:35 AM

6'2"/210/22

In our gym we have the WOD itself written down. You do the required weight to Rx the WOD, but if you go heavier than what it calls for it's called FRONING weight. 1/2 pood is 52lbs. I FRONINGED this WOD!

8:10

Comment #192 - Posted by: CJ at August 15, 2013 10:44 AM

MGySgt. USMC-Retired M/51/6'2"/215.5

As Rx'd 14:45

About a 30 second walk between my run point and my pull-up bars. Overall Happy with the time considering having plantar fasciitis in my right foot. I taped it for today's run.

Comment #193 - Posted by: W.D. at August 15, 2013 10:55 AM

F/34/5'6"/185 lbs

As Rx'd (one pood for women)

11:34

pretty stoked about this for my first go!

Comment #194 - Posted by: Erica at August 15, 2013 11:34 AM

m/40/155#

11:15 (PR)
As rx'd

Comment #195 - Posted by: Hooper at August 15, 2013 11:35 AM

11:05 sub 55# dumbell for kettlebell

Comment #196 - Posted by: Pond 74",195#,33 years old at August 15, 2013 11:42 AM

14:50 35# plate

Comment #197 - Posted by: Alec at August 15, 2013 11:48 AM

As Rx: 9:03

M/168#/6'/39 yrs

Comment #198 - Posted by: Britishfireman1 at August 15, 2013 12:09 PM

As Rx: 9:03

M/168#/6'/39 yrs

Comment #199 - Posted by: Britishfireman1 at August 15, 2013 1:35 PM

M/40/185
Rx 12:09

Comment #200 - Posted by: Bob D at August 15, 2013 1:56 PM

Rx'd
11:19(pr)

5/27-13:14

M/31/5'6"/183

Comment #201 - Posted by: McNerney at August 15, 2013 2:18 PM

9:50 outdoors after some golf and a few beers

Thanks

Comment #202 - Posted by: mikeyb m/52/182 at August 15, 2013 2:53 PM

Completed as Rx'ed.

Total time = 17:21

Comment #203 - Posted by: fosterww98 at August 15, 2013 3:16 PM

jogged 3 miles. 1st run in months.

Comment #204 - Posted by: Kyle A. at August 15, 2013 4:46 PM

9:40

Compare to:
130520 - 9:57
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 #205 - Posted by: B. Rhaly at August 15, 2013 5:14 PM

13:14 rx
12:54 last time
Not running well right now

Comment #206 - Posted by: Johnh 45/205 at August 15, 2013 5:27 PM

13'59"

Comment #207 - Posted by: RAD at August 15, 2013 5:32 PM

6'2 195lbs
#60 lbs db
9:58

Comment #208 - Posted by: Ely at August 15, 2013 6:11 PM

Military Press (5x5)45, 55, 65, 75, 75

400m run
25# DB swing, 21 swings
12 pull ups

10:25

REALLY wanted to break 10 mins but just wasn't fast enough..

Comment #209 - Posted by: Angelina my Bambina at August 15, 2013 6:38 PM

12:14 as rx'd
I thought I did pretty good considering this is my first week back doing crossfit after being out of it for a year.

Comment #210 - Posted by: Jared Jackson at August 15, 2013 8:16 PM

1st wod in over a year, took it easy.

Walked the 400s due to foot pain
25lb dumbbell due to not wanting to tweak anything
12 pullups
23:20

Felt like a nice warmup.

M/43/6'/178

Comment #211 - Posted by: Paul C at August 15, 2013 8:24 PM

F31/64"/134

w/u 1 mi jog & stretch

1st Helen
Three rounds for time:
Run 400 meters
21 DB #10 swings
12 Pull-ups assisted

I'm a newb so I was more concerned about form than weight on the KB swings.

16:11

Comment #212 - Posted by: miss_su at August 15, 2013 8:33 PM

M/30/1m73/81kg

15:16

Comment #213 - Posted by: Robbert at August 16, 2013 2:56 AM

Helen as RX'd
10:45
Last time was 10:20
Then
50 Back Extensions
25 PushUps

Comment #214 - Posted by: dyagg at August 16, 2013 5:27 AM

sub 1 pood KB

12:00 minutes

Comment #215 - Posted by: OSV M48 5'10'' 170 at August 16, 2013 5:58 AM

9:32 50#kb

400m shuttle run, out and back. 8:26 pr on treadmill.

Comment #216 - Posted by: ART/M44/5'5"/150 at August 16, 2013 8:01 AM

13:36 Rx

after 5x5 135# c&j and 5x3 195# front squats

Comment #217 - Posted by: Bryan at August 16, 2013 8:24 AM

11:54 PR

Comment #218 - Posted by: Ukkrew at August 16, 2013 9:41 AM

45/m/176cm/73kg

As rx'd

9:08

2:50, 3:07, 3:11

Unbroken, no rest between exercises. Swings and pull-ups no problem. For a better time, I need to run faster. Sub 9 minutes is definitely doable for me.

Comment #219 - Posted by: Memuc at August 16, 2013 12:56 PM

f/29/135 used a 25lbs kb did kipping pullups, 9:38

Comment #220 - Posted by: megan at August 16, 2013 2:16 PM

M/33/5'9"/214
40lb db
Jumping pullups
16:38
My first timed wod!

Comment #221 - Posted by: Andre H at August 16, 2013 3:37 PM

12:07

Comment #222 - Posted by: Zach at August 16, 2013 3:58 PM

M/35/6'3"/200
9:11

Prev:
8:29
8:31
9:42 @ 500m runs
8:03 (PR)
8:23
9:14
9:07
11:07
12:14
13:45

Comment #223 - Posted by: Ben S at August 16, 2013 5:03 PM

43/m/178
As rx'd

8:08

Comment #224 - Posted by: Jackm at August 16, 2013 6:07 PM

On Vacation

Comment #225 - Posted by: BW at August 16, 2013 7:50 PM

11:30

Comment #226 - Posted by: adnan at August 17, 2013 6:43 AM

station 2 twice Rx
Guestimate on 1/4 mile

12:29

2 hours later 12:39

Comment #227 - Posted by: Rob Hole M/45/5'10"/180 at August 17, 2013 10:03 AM

"Helen" scaled.
Run: 400m
KB: 1 pood x21
PU: x12
8:42 (PB by 0:26 over this route)

Comment #228 - Posted by: Harpo m/46/5'7"/145 at August 17, 2013 1:10 PM

14:21 Rx'd

Comment #229 - Posted by: Victor 26/175/6'1" at August 18, 2013 6:35 AM

14:09
Track on 2nd Floor of gym.

Comment #230 - Posted by: Justin M/27/5'8"/142 at August 18, 2013 4:50 PM

M/36/5'8"/162

14:51 w/35lbs. Kettlebell

Comment #231 - Posted by: Jiggastemple at August 18, 2013 10:11 PM

subbed:

240 alternating leg jump ropes
1 pood kb swing
12 pull-ups

11:20

pull-ups and kb swings were unbroken.

Comment #232 - Posted by: pickle93 (m/42/6'/185) at August 19, 2013 9:38 AM

10:40

Comment #233 - Posted by: Michael m/50/5'9"/180/MI Survivor at August 19, 2013 11:29 AM

9:09

Comment #234 - Posted by: DLW M/47/176lbs/6'0" at August 19, 2013 12:11 PM

Strict pull ups
35:14
Pull ups killed my tempo

Comment #235 - Posted by: RJ at August 20, 2013 3:47 AM

12:39
Ran on treadmill
KBs and Pullups unbroken!

Comment #236 - Posted by: PW56 at August 20, 2013 4:54 AM

8:52. Had a PR in the tank, but lost grip on KB/PLUPs in 3rd round. Set treadmill at 12 mph.

Comment #237 - Posted by: Xman at August 20, 2013 5:25 AM

10:50

Comment #238 - Posted by: sinan yetkin at August 20, 2013 6:26 AM

(8/20) 29:08 (150/183/275 although HR monitor seems off)
Coming off 3-day bug of some sort so energy definitely down.

Comment #239 - Posted by: Mike Scott M/46/5'9"/198 at August 21, 2013 11:24 AM

15:15
35# KB

Comment #240 - Posted by: Jimmy at August 21, 2013 1:42 PM

m/39/5'9/184
Done after C&J 7x1
9:52
Still not fast enough on run. Felt like cadence was a little better though. Prob could've gone faster on swings - bringing KB down faster.
5/20/13:9:29 @ 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 #241 - Posted by: jrm at August 21, 2013 7:13 PM

7:53 rx (PR)

runs around building, "easy" route. First time doing this route, its a bit shorter than previous but very close to 400m.

Comment #242 - Posted by: brian p m/36/5'8"/170 at August 22, 2013 7:25 PM

DB Swing
35 x 10, 55 x 10, 65 x 10, 75 x 10

HG Strict Pull-ups
BW x 10

Run (treadmill)
0.75 miles

Comment #243 - Posted by: Rob S at August 23, 2013 3:31 PM

9:51 Rx'd

Comment #244 - Posted by: beas at August 24, 2013 4:58 AM

14:31 pr (almost 2 mins)

Comment #245 - Posted by: illis M/32/180/5'9" at August 24, 2013 6:40 AM

10:22 at home.

Comment #246 - Posted by: JP, M.A.69,5/190/50 t at August 26, 2013 4:20 AM

M/25/5'10"/179

9.26 as rx'd

Comment #247 - Posted by: JoeyT Rochester at August 27, 2013 6:12 AM

11:27 as rx'd

Way too much time moving between stations, but tried to make up for it by working quick with the kb swings and pull-ups.

M/28/5'11''/195

Comment #248 - Posted by: Kent at August 29, 2013 10:07 PM

10:18 Rx'd

Comment #249 - Posted by: Dan S. 36/M/5'11"/187 at August 30, 2013 7:25 PM

11:33 as rx'd

Did back squat 3-3-3-3-3 in wod 1: 255/265/275/285/290

Comment #250 - Posted by: Ronnieboy M/50/5'9"/185 at September 12, 2013 5:44 PM

June 2013 18:01

runs on treadmill
strict chinups

17:17

m/42/5'8/240

Comment #251 - Posted by: phat boi at September 24, 2013 1:35 PM

"Helen"

Three rounds for time:
Run 400 meters
50 pound dumbell X 21 swings
12 Pull-ups
9:27

*about even with last time, but went with a heavier dumbbell today.

Comment #252 - Posted by: vic* at September 26, 2013 8:55 AM

8:50
9:17

Comment #253 - Posted by: jbark60 at October 16, 2013 6:27 PM

12:15

Comment #254 - Posted by: Manchild at October 22, 2013 6:23 AM

10:35

Comment #255 - Posted by: mikey at November 14, 2013 8:02 AM

New to this..questions please!!??
what is "RX'D"?
pood?
Im going to try this today..May kill me..
What is a time to consider respectable? for someone who is moderately fit?
I want to do this stuff if I live past todays workout.
thanks a lot
Aglaroth

Comment #256 - Posted by: Aglaroth at November 14, 2013 11:08 AM

M/38/195/6'2
8:19

Comment #257 - Posted by: Chris Moorhouse at November 14, 2013 2:32 PM

8:19 rx'd

Comment #258 - Posted by: Chris at November 14, 2013 2:34 PM

8:19 rx'd

Comment #259 - Posted by: C Moorhouse at November 14, 2013 2:41 PM

ok I did it..first one.
did the 400 met(1/4 mile) on treadmill
55 lb dumbbell swings x21
pullups x12
the treadmill is about 50feet away from the pullup bar..

First time doing it..8:55
As soon as I get back to doing longer than 80meter sprints I will be able to do this much better

Comment #260 - Posted by: Aglaroth at November 14, 2013 4:10 PM

oh forgot..
5'11 171 lbs 47 male
Aglaroth
Looking forward to the next workout you guys post

Comment #261 - Posted by: Aglaroth at November 14, 2013 4:32 PM

8:31 rxd PR. Improved from 8:56

Comment #262 - Posted by: Luis Estrada at November 14, 2013 5:17 PM

M/37/207
10'40

Comment #263 - Posted by: Jay cutler at November 15, 2013 9:48 AM

11:42 sub row

Comment #264 - Posted by: Tormod at January 6, 2014 4:27 PM

11:42 18.04.14 with x2 10k kb = 45lb, strict pulls

12:14 26.02.14 sub wall balls for swings
13:01 12.01.14 500m row
14:15 11.12.13 500m row/40#x1r,55#x2r
PB 11:28 17.06.13 25k db

Comment #265 - Posted by: zenoperegrinus at April 18, 2014 2:41 AM
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