November 14, 2013

Thursday 131114

"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 130814.

Enlarge Image

Zachary McAdams, Afghanistan.


"Perfect Shot" - CrossFit Journal video [ipod] [mov] [720 HD] [1080 HD]

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

Great video Mars and Co. You guys make it look so effortless!

Comment #1 - Posted by: Matt Chan at November 13, 2013 5:18 PM

One of my favorite WOD's!

Comment #2 - Posted by: Gar at November 13, 2013 5:25 PM

slap tear in 3.2.1

Comment #3 - Posted by: Jon Gray at November 13, 2013 6:07 PM

you know, in fairness, db swings are not the same as kb swings. kb swings especially make pullups harder.

just sayin - 5 yrs crossfitting

Comment #4 - Posted by: Mel/40m/5'10"/180 at November 13, 2013 6:15 PM

Best video in a long time!!

Comment #5 - Posted by: Styx at November 13, 2013 6:50 PM

Loved that video, and loved the song in the beginning. Does anyone know what song it was?

Comment #6 - Posted by: RussB at November 13, 2013 6:58 PM

I feel like Helen comes up pretty often.

Fine by me, but has anyone else noticed that?

Comment #7 - Posted by: BC (26/M/5'9"/140lbs) at November 13, 2013 7:02 PM

My first ever Wod. AH memories. Subbed 60lb dbbell.
9:04
Shy of a PR

Comment #8 - Posted by: Troy at November 13, 2013 7:58 PM

Mars, you are the freakin' man! Best work yet, sir!

Comment #9 - Posted by: Dave Re at November 13, 2013 8:45 PM

8:41 Rx'd

Comment #10 - Posted by: DLW M/47/176lbs/6'0" at November 13, 2013 11:42 PM

Can anyone give me some advice on strength training. Something I can do every week to help with lifting. Eg reps,sets etc and how many times a week. I do the wods every day and really have to scale the weights a lot to get the intenserty. Would love to rx one day.

Comment #11 - Posted by: sean uk at November 14, 2013 1:22 AM

M/38/5ft2/165pd
12:39:09 first time I've run significantly since late Aug. 2nd week back into crossfit since 2007! Regret leaving:( tried lots of other programs but crossfit has a great mix been feeling sore all week, but a " good " sore, I'm sure u all know what I mean ;)

Comment #12 - Posted by: Matt daly at November 14, 2013 1:50 AM

10:06 rx

25 deg Fahrenheit this morning in NC

Comment #13 - Posted by: gb 46/m/71"/185# at November 14, 2013 3:02 AM

F/52/5'6/118
Helen
14:43 Rx
Last time 15:05

Comment #14 - Posted by: D.S. at November 14, 2013 3:58 AM

10:40 Rx'd (pr by 1:16 over 130814)

Comment #15 - Posted by: Joe Northside m/35/70"/195 at November 14, 2013 4:07 AM

@ Comment #7. If you're trying to gain strength doing met cons all day won't help you so much. You want to start a dedicated strength program - for example westside barbell, Wendlers 5/3/1 or stronglifts 5x5 for example. Also eat. Alot.

Comment #16 - Posted by: Sam at November 14, 2013 4:52 AM

12:20

Comment #17 - Posted by: Ronin at November 14, 2013 4:55 AM

560m Run
35# KB Swing
12 PU

12:32

Comment #18 - Posted by: EricS M/33/5'10/175 at November 14, 2013 5:00 AM

12:50. Could be better but I'm getting back into it.

Comment #19 - Posted by: Tim at November 14, 2013 5:04 AM

M/30/5'8/150

Treadmill run 400 meters
50lb dumbbell x 21 swings (heaviest available)
12 Pull-ups

14:15

I workout at my building's gym and follow the mainsite WODs as best as I can, but I think I'm missing a lot by not warming up properly. Does anybody know of a source where I can get warm up ideas? Thanks!

Comment #20 - Posted by: Mr. Fenton at November 14, 2013 5:31 AM

Just got into Crossfit about a month ago. I did Helen for the first time last night and got her in 16min 58sec. I know thats not a great time but i am proud of myself.

Comment #21 - Posted by: Ramon at November 14, 2013 6:29 AM

Helenrow: subbed 500m row for the runs

13:23

130814: 11:52 as rx

Comment #22 - Posted by: Jim R. 51/5'8"/160 at November 14, 2013 6:37 AM

Jon Gray,

I have a slap tear that was borderline surgery worthy. I've decided to work around the injury. Recently ramped up workouts and found that even though crossfit DESTROYS shoulders, (in a good way) I haven't dealt with any more pain that usual. But I am a little worried I'm going to get too cocky one day and really destroy something (in a bad, bad way.)
You or anyone else here ever dealt with a slap tear?

Comment #23 - Posted by: Esteban at November 14, 2013 6:40 AM

13:28

Comment #24 - Posted by: BW at November 14, 2013 6:48 AM

M/26/6'0/185

8:50 RX'd

Comment #25 - Posted by: Ryan at November 14, 2013 6:52 AM

10:50 Rx

first time doing Helen with full American KB swings.. the 55lb dumbbell is getting lighter..

Comment #26 - Posted by: Silas (M/28/6'/180) at November 14, 2013 7:06 AM

m/42/6.0/200

May 2013 - scaled 18 mins

November 2013 - Rx - 11:36

Comment #27 - Posted by: Pegaman at November 14, 2013 7:19 AM

M/180/5'8"/35
8:57Rx'd ( pr by 7 sec)

Comment #28 - Posted by: JBS at November 14, 2013 7:27 AM

M/38/72"/198

8:45 rx

Comment #29 - Posted by: Joel Propst at November 14, 2013 7:35 AM

Well Helen left me unfulfilled so I decided to spend some time with Jackie right after her. 8:45 rx.

Comment #30 - Posted by: Joel Propst at November 14, 2013 7:52 AM

No way I would do a pull-up on that bar. Can you see the miniscule size of the bolt holding the cross member in place. Ha, definately built by Afghan locals. Stay safe bro.
PS, anyone know what brand of boots he is wearing?

Comment #31 - Posted by: The Wizard at November 14, 2013 8:00 AM

10:35

Comment #32 - Posted by: mikey at November 14, 2013 8:03 AM

Did this yesterday on my rest day.

100 abmat situps for time: 2:39 (PR). Prior best was 3:27 on 131021.

Comment #33 - Posted by: Gavin at November 14, 2013 8:19 AM

The Wizzard- Those are Nike boots. Very similar to the Nike free running shoe. I don't know the specific name, but Nike should lead you in the general direction.

Comment #34 - Posted by: Charels at November 14, 2013 8:20 AM

@seanuk, do CrossFit football strength workouts. crossfitfootball.com.

Comment #35 - Posted by: Gavin at November 14, 2013 8:32 AM

RX:
12:13

8/15: 11:19 (pr)
5/27: 13:14

M/31/5'6"/185

Comment #36 - Posted by: McNerney at November 14, 2013 8:35 AM

1st time with Helen. Good WOD.

1000M swim warmup
Then...Helen as Rx'd - 9:55

Comment #37 - Posted by: Will [M/42/71"/176] at November 14, 2013 9:14 AM

11:52 Rx'd

400's cross-country behind barn on a beautiful sunny upstate NY day!

Nice work all you sub-10's!

Comment #38 - Posted by: james.patrick [M/51/66"/135] at November 14, 2013 9:18 AM

Esteban

I incurred a small slap tear and partial biceps tendon tear in May of 2012 somewhere around my hundredth kipping/butterfly pull-up. I tried working around it, going to physical therapy, MRI, etc. Over time it just got worse and I ultimately ended up undergoing a biceps tenodesis. I'm not a Crossfit rookie by any means, I've been doing it since 2005. Whenever I see a picture of someone doing a very large kipping swing I just cringe.

Comment #39 - Posted by: Jon Gray at November 14, 2013 9:21 AM

Subbed 400 m run with 500 m row
11:39

Comment #40 - Posted by: Fred 39/176/78 at November 14, 2013 9:25 AM

'Helen' - 3 Rounds for time:
400m run (treadmill)
21 Dumbell Swings w/22.5Kg
12 Pull ups
Time: 12:29
(My First Helen)
I love CrosssFit :)

Comment #41 - Posted by: Simon Murray at November 14, 2013 9:32 AM

M/29/6'3"/215

10:15 PR by 30 seconds

Surprising because I did "Del" yesterday

Comment #42 - Posted by: Dave at November 14, 2013 9:32 AM

Somebody help me!! if i cant run because de weather, can i rowing? its the same mts in rowing like run?

thank you

Comment #43 - Posted by: hevela at November 14, 2013 9:35 AM

Fran 14:29

Comment #44 - Posted by: ccraft at November 14, 2013 9:37 AM

M 43/185/6'
8.46. Last time 9.12.

Comment #45 - Posted by: Mike at November 14, 2013 9:42 AM

M/34/5'9"/148
8:53 RX + subbed 62 lb KB for 53lb

Comment #46 - Posted by: Nate at November 14, 2013 9:46 AM

The Wizard

Thanks for your support! Yea, that was built by Afghan locals, you can't tell from the picture but it's on the top of our living quarters over here.

As far as my combat boots - Nike STB in coyote tan. Best combat boots I've worn, just like wearing the Free's

Glad after 3 years of trying I finally made the main page!

Comment #47 - Posted by: Zachary McAdams at November 14, 2013 9:48 AM

Rx'd

11:56

Comment #48 - Posted by: Alex M/23/6'0"/184 at November 14, 2013 9:58 AM

10:25 RX

Comment #49 - Posted by: Drew at November 14, 2013 10:06 AM

7:34 as rx'd (PR)

Comment #50 - Posted by: MAGNUS 28/5'8"/155 at November 14, 2013 10:07 AM

Did Jim R's version, with rows.

Three rounds for time:
Row 500 meters
1 1/2 pood Kettlebell X 21 swings
12 Pull-ups

11:42

Thanks for the idea Jim!

Comment #51 - Posted by: Kevin C. (M/54/5'11"/178) at November 14, 2013 10:11 AM

Congrats on the PR's to Joe N, and D.S.!

Comment #52 - Posted by: Kevin C. (M/54/5'11"/178) at November 14, 2013 10:12 AM

14:00. 6.7 on treadmill, jumping pullups

Comment #53 - Posted by: Elliott Harding at November 14, 2013 10:22 AM

10:07 (0:11 quiker than 130814; inching closer to sub-10:00)
130814 - 10:18
130520 - 10:18
130102 - 11:00
120906 - 10:52
120522 - 15:02

Comment #54 - Posted by: fargingbastige (M/46/6'0"/195) CrossFitter since 1 May 2012 at November 14, 2013 11:02 AM

D.S., fargingbastige - well done on the prs!

Kevin C. - thanks! You and Jim R. both did very well, especially when you consider that rowing adds even more grip work to the WOD.

Comment #55 - Posted by: Joe Northside m/35/70"/195 at November 14, 2013 11:21 AM

M/29/165/6'0"

As rx'd 9:20

Comment #56 - Posted by: James Bobo at November 14, 2013 11:24 AM

9'57

Comment #57 - Posted by: Trambix at November 14, 2013 11:34 AM

M/49/150

Run 400 meters
KB Swings x 21 (50#, 60#,70#)
12 Pull-ups

= 11' 09"

Comment #58 - Posted by: David at November 14, 2013 11:46 AM

m/41/6/205
As Rx'd
Only pull-ups were broken

12:19

f/31/501/155
As Rx'd with 1 poor
Only pull-ups were broken

13:37

Comment #59 - Posted by: Jeremy A. Olive at November 14, 2013 11:47 AM

RX 14:00

Comment #60 - Posted by: Luke at November 14, 2013 11:59 AM

9:29

Comment #61 - Posted by: Dave 31/6'/180 at November 14, 2013 12:09 PM

10:42rx

Comment #62 - Posted by: Kri$ at November 14, 2013 12:19 PM

12:30ex

Cold hands on PU's

Comment #63 - Posted by: IndianGirl at November 14, 2013 12:31 PM

15:53, used a 55lb KB, but I think I ran too far, I was having a hard time measuring the distance. Went unbroken, Oh well. The more work the merrier!

Comment #64 - Posted by: Drew Adam at November 14, 2013 12:44 PM

9:14 Rx

Comment #65 - Posted by: Sizzle at November 14, 2013 12:52 PM

9:14 Rx

Comment #66 - Posted by: Sizzle at November 14, 2013 12:53 PM

So I'm new to crossfit as of this monday. I was astounded at how unfit i seem to be. I'm from England, did the workouts at my local gym with what they had. 18YO, 186 cm, 84kg/ 185lb.
Tuesday: Fran: 40 kg Thrusters and Pullups: 21, 15, 9: 14min44secs
Wednesday: 1RM squat: 140 kg/ 308lb
1RM Overhead press: 60 kg (shoulders need gains)
1RM Deadlift: 140 kg/ 308 lb
Thursday: Helen: 0.3 mile run, 21 20kg KB swings, 12 pullups. 17min34secs, with a stitch reducing final run to a walk -_-
Unable to do Kips yet, also the bar at the gym isn't high enough to point toes down with legs straight, which doesn't help. Is there hope for me? If anyone has read this, Thanks

Comment #67 - Posted by: NewJames at November 14, 2013 1:01 PM

cfwu x 3

treadmill
30# dumbell
pullups in little sets of 4 each round
14:51

Comment #68 - Posted by: F15EWSO at November 14, 2013 1:03 PM

Sorry about all the mismatch units, realised I didn't do a good job at translating them. And I should have said new, as of tuesday. Did the crossfit warm up each time. Did the deadlift today, ran out of time yesterday at the gym.

Comment #69 - Posted by: NewJames at November 14, 2013 1:13 PM

subbed 400m to 20 burpees
16kg kettlebell
12 pull-ups
19:10

Comment #70 - Posted by: Vasman at November 14, 2013 1:20 PM

@Zachary McAdams
Thank you sir for your sacrifice and your service

Comment #71 - Posted by: CJ at November 14, 2013 1:25 PM

added 10 X overhead squat in the beginning and added 10x toes to bar at the end of each round dot dot dot that was really stupid 24 min and 40 sec. Stupid idea. im such a noob.

Comment #72 - Posted by: American at November 14, 2013 1:34 PM

M/30/6'1"/200

As rxd 00:11'30"

Comment #73 - Posted by: b.jolly at November 14, 2013 1:49 PM

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

Comment #74 - Posted by: scfd1_9607 at November 14, 2013 1:54 PM

M/26/5'9"/180
9:50 RX

Comment #75 - Posted by: Shane at November 14, 2013 1:56 PM

10x overhead squat. 95lbs
400m sprint
21x KBS 70lbs
12 pull ups
10 T2B

3 ROUNDS 24:40

M 31YRS 67IN 190LBS
1 year out of spinal surgery and beating cancer

Comment #76 - Posted by: American at November 14, 2013 1:57 PM

subbed run for 40 air squats as in globo gym.

9.42

Comment #77 - Posted by: Adam Miller at November 14, 2013 1:59 PM

9:38 with 50lb kb

First sub 10:00, huzzah

Comment #78 - Posted by: Dave W 29/m/178/5'7 at November 14, 2013 2:08 PM

Rx 11:17

Comment #79 - Posted by: andy at November 14, 2013 2:08 PM

500 meter run
everything else Rx
10.23

Comment #80 - Posted by: ethan hom at November 14, 2013 2:15 PM

10:50 rx'd

Banded hip extension and dbl lax ball for overhead before WOD

Comment #81 - Posted by: AJ M at November 14, 2013 2:16 PM

9:38 rxed

Comment #82 - Posted by: Dave W 29/m/178/5'7 g at November 14, 2013 2:27 PM

55# db
Treadmill speed 8

12:05

Comment #83 - Posted by: Peter sullivan at November 14, 2013 2:49 PM

14min00seg
baixei os swings de 1,5 para 1pood

Comment #84 - Posted by: ricardo pedrosa at November 14, 2013 2:50 PM

32m 5'6/160lb
first time doing this WOD
8:06
Awesome workout, really got my HR going....

Comment #85 - Posted by: alex at November 14, 2013 2:52 PM

14m00s
baixei de 1,5 para 1pood

Comment #86 - Posted by: ricardo pedrosa at November 14, 2013 2:54 PM

Wizzard- Those are Nike SFB boots,

Être prêt
Soldier for Life

Comment #87 - Posted by: Pete In Sun City at November 14, 2013 3:05 PM

M39yr 6ft 190lb
Rx'd 14:35
Unbroken, just slow.

Hey New James, just keep doing it and you'll get stronger and faster. Don't be in a rush to improve numbers. Remember you are doing it for the long term. Trying to pr every time to satisfy your ego can lead to injuries.
My Fran time 7 mos ago was somewhere in the 12 to 14 min time. Next it was 8.5 minutes with 21 thrusters unbroken.
This past week I wasn't trying to pr but I did it in 7:15. I broke thrusters by half but not pull ups. And at 18 yrs young, you'll have quicker results than me.

Comment #88 - Posted by: Allen R. at November 14, 2013 3:25 PM

8:50

Comment #89 - Posted by: therozfather at November 14, 2013 3:29 PM

560m run (around the block)
21 KB swings 35#
12 TRX lying pull ups

14:54

Looking forward to getting my treadmill fixed so I don't have to add unnecessary time going up and down stairs and in and outside for the run portion!

Comment #90 - Posted by: rachel at November 14, 2013 3:38 PM

9'43"

Comment #91 - Posted by: Bruno N. at November 14, 2013 3:43 PM

Nice work Joe N, D.S.,Kevin C, and Jim R!

Runs modified to 125 meters downhill then 125 meters uphill
KB's and pull ups RxD
11:01 PR by 14 seconds. I'll take it!


11:15PR
RxD
130102 was 14:03

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

Comment #92 - Posted by: ChuckB 55/5'11"/155 at November 14, 2013 3:47 PM

9:30:28
That's 9mins

Comment #93 - Posted by: Gurjit Singh at November 14, 2013 4:03 PM

10:09 PR as rx'd
10:28 last time on 13/10/22

Comment #94 - Posted by: Rowan (M/49/5'5"/150) at November 14, 2013 4:09 PM

Correction - 10:28 on 13/08/14

Comment #95 - Posted by: Rowan (M/49/5'5"/150) at November 14, 2013 4:11 PM

ChuckB-thanks. Nice PR on your part! Those uphill runs couldn't have been fun.

Comment #96 - Posted by: Kevin C. (M/54/5'11"/178) at November 14, 2013 4:15 PM

Stomach jacked up, rest day
Être prêt
Soldier for Life
M/56/6’/215

Comment #97 - Posted by: Pete In Sun City at November 14, 2013 4:21 PM

Seven rounds for time:
7 Squats
7 Burpees

4:00 (pr by 0:27 over 130619)


Hang Squat Clean 3-3-3-3-3 reps
95 - 95 - 95 - 115 - 135

Comment #98 - Posted by: Joe Northside m/35/70"/195 at November 14, 2013 4:24 PM

ChuckB - thanks, and well done on the pr!

Comment #99 - Posted by: Joe Northside m/35/70"/195 at November 14, 2013 4:26 PM

12:10

Comment #100 - Posted by: Derek at November 14, 2013 4:33 PM

1430 but I bet the run was ~350

Comment #101 - Posted by: DanA at November 14, 2013 4:34 PM

9:04 as Rx'd (not a PR)

Comment #102 - Posted by: Jetté 44/M/5'11"/175 at November 14, 2013 4:52 PM

M/16/6'2"/175

10:13 Rx'd

Comment #103 - Posted by: Jacob S at November 14, 2013 5:04 PM

M/16/6'2"/175

10:13 Rx'd

Comment #104 - Posted by: Jacob S at November 14, 2013 5:05 PM

15:15 vs
15:23 5/25/13
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 3:57

Comment #105 - Posted by: kevin o at November 14, 2013 5:07 PM

Stomach flu. No workout for me. Nice PRs and efforts, everybody.

Comment #106 - Posted by: Gavin at November 14, 2013 5:17 PM

M/36/5'4"/145lbs
As RX'd
8:42

Comment #107 - Posted by: Matt Burritt at November 14, 2013 5:20 PM

M/33/5'10"/215

11:32 RX

Comment #108 - Posted by: Jonathan at November 14, 2013 5:22 PM

12:32 as Rx'd

Comment #109 - Posted by: cole at November 14, 2013 5:29 PM

9:33 with 35lb KB

5 weeks after double hernia surgery.

Comment #110 - Posted by: BPemberton at November 14, 2013 5:47 PM

400 meter row
1 pood kb-21 (.unbroken)
12 pullups
14:43

Comment #111 - Posted by: Wolfman at November 14, 2013 5:51 PM

17:31 RX
(Rings for pull ups)
( 400m in Sand)
(#35kb + #25kb stacked grip)

Comment #112 - Posted by: T. Finklea at November 14, 2013 6:52 PM

11:37

Comment #113 - Posted by: Pond 74"/205#/33yo at November 14, 2013 7:26 PM

10:04 rx

Comment #114 - Posted by: Matt/m/30/170/5'9 at November 14, 2013 7:52 PM

8:41 Rx'd

Comment #115 - Posted by: phill 37°21'41"N 118°23'43"W at November 14, 2013 8:19 PM

Helen in a boat (cold and a bit o snow)
Only did 15 KGB swings
Brock 11:17
Seb 10:48
Got ohs 165 for 3, new pr!
New James, welcome, it comes together quickly if you stay consistent and focus on technique first, heavy weights and fast times later. Have fun!

Comment #116 - Posted by: Sebastian at November 14, 2013 8:35 PM

9:57 Rx'd

Comment #117 - Posted by: Jake Kiddoo at November 14, 2013 8:59 PM

8:30 RX
PR by 14 seconds from 11/3/13 felt good
M / 6'1"/180 / 44

Comment #118 - Posted by: James N at November 14, 2013 9:20 PM

3 rounds for time of:

Run 400 meters (treadmill)
50 pound dumbbell swing (21)
Strict pull ups (12)

12:45

Comment #119 - Posted by: Jokin at November 14, 2013 11:34 PM

9:48 Rx'd

Comment #120 - Posted by: Stox at November 15, 2013 1:04 AM

Okay Thank you Allen, It's a bit overwhelming seeing all the low times here. So many improvements to make but I crave being the best version of myself and PRs are gonna be medium term goals which will be a great way to do it.
Rest day, phew, back to standard musculation body/weight training.

Comment #121 - Posted by: NewJames at November 15, 2013 1:25 AM

11.33 rx

Comment #122 - Posted by: Darius at November 15, 2013 2:27 AM

8:00. Rx

PR

Alright alright alright!

Comment #123 - Posted by: Newmann at November 15, 2013 4:45 AM


Scaled from brandX.
Puppies:
3 rounds for time
Run 400 m
15 dumbbell/kettlebell swings, 25#
9 pull ups (assisted lvl 20)

18:27
I hate running.

Comment #124 - Posted by: Amanda H at November 15, 2013 5:21 AM

18:44

Comment #125 - Posted by: Mür at November 15, 2013 6:12 AM

12:47 rx
Pr

Comment #126 - Posted by: Johnh 45/205 at November 15, 2013 9:38 AM

13:08
Run on treadmill
Fat = slow

Comment #127 - Posted by: TJMahl/220/47 at November 15, 2013 9:45 AM

2 mile run warm up
WOD in 11:26
1:52, 1:49, 1:52
30 pounds for kbs
1 green support band for pull ups
1 mile run cool down

400s were much slower than last time. Still feeling that marathon two weeks later.

Compare 130814
11:08
400s 1:37 1:38 1:38
30 pounds KB swings
1 band assist for pull ups

Comment #128 - Posted by: Glorybelle (F/44/5'5/135) at November 15, 2013 10:02 AM

M59/185/5'9"

13:49, unbroken sets X second round pullups 6+6

Comment #129 - Posted by: m weiss at November 15, 2013 10:48 AM

Like it

Comment #130 - Posted by: Kate at November 15, 2013 10:58 AM

3 rounds of
1/4 mile run on treadmill
50# KB swings x 21
12 pull ups

11:58

Semper Fi!

Comment #131 - Posted by: MajorDad (M/53/6'3"/165) at November 15, 2013 10:59 AM

let's return to strict pull-ups... kipping pull-ups are causing unnecessary injuries.

Comment #132 - Posted by: chris at November 15, 2013 11:13 AM

10.35 but I had to do mostly jump pull ups :( not great on the old pull-ups and I don't know how to kip.

Comment #133 - Posted by: Gavin at November 15, 2013 11:37 AM

9:32

Comment #134 - Posted by: myles456 at November 15, 2013 12:27 PM

8,39 (off pr by 12")

Comment #135 - Posted by: mlt at November 15, 2013 12:29 PM

32m 5'6/160
First time doing this WOD yesterday..
8:06

400m on the track
21swings with 24kg
12pull ups

this one definately got my HR up pretty good...

Comment #136 - Posted by: alex at November 15, 2013 12:42 PM

@chris #124, funny about the kipping and injuries. You know what else causes injuries? Not sitting on the couch and watching tv. You get the point.

And #125 isn't me. I can't get 10:35 on Helen, but I can kip. :)

Comment #137 - Posted by: Gavin at November 15, 2013 1:14 PM

Helen as RX'd
10:36
Last time was 10:20
Used 40# Dumbbell this time.
Then
50 Weighted Sits

Comment #138 - Posted by: dyagg at November 15, 2013 1:19 PM

Using 1 pood dumbbell for swings
Time-14:08

This was a huge improvement for me! When I did this WOD in june I got 18:00! Thats a 4 min improvement in 5 months! Very Happy

Comment #139 - Posted by: Dylyn V at November 15, 2013 1:31 PM

M/23/5'11"/189.6

12:43.12 RX'd

Treadmill

Comment #140 - Posted by: MilesForks at November 15, 2013 2:38 PM


9:14

Comment #141 - Posted by: Kevin McClellan 52 at November 15, 2013 3:56 PM

7:34 Rx........ I feel like a monster...

Comment #142 - Posted by: Migue at November 15, 2013 4:25 PM

13:44

Comment #143 - Posted by: Pacers at November 15, 2013 4:32 PM

sub run, indoor cycle 1000m
12:57

Comment #144 - Posted by: lucio1928/41/182/95 at November 15, 2013 4:40 PM

@Migue, badass. Great time!

Comment #145 - Posted by: Gavin at November 15, 2013 5:23 PM

10.35 with stairs between runs and doing pullups then swings

Comment #146 - Posted by: Nathan 165#/5'9"/m/1979 at November 15, 2013 5:51 PM

As RX'd 10:24 still working on k pull ups
First Helen
Thx CF

Comment #147 - Posted by: JBC M/41/6'1"/195 at November 15, 2013 5:55 PM

11:21 RX'd

Comment #148 - Posted by: Richie at November 15, 2013 10:20 PM

F/43/5'6"/140

1 pood

12:22

Comment #149 - Posted by: mom to five at November 16, 2013 4:39 AM

Rx'd with kb.

12.01
First time doing Helen. Ran a Little tio Long the last round. Need to run more often.

Comment #150 - Posted by: Anders 26y,73 kg,179 cm at November 16, 2013 7:18 AM

2013-11-16: 8:04. 2:42/:40/:41.
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 #151 - Posted by: gs at November 16, 2013 7:46 AM

Figured if I was the main picture, I had to give Helen a shot.

8:28 at 8,000 ft above sea level (Afghanistan)

PR by over a minute!

Comment #152 - Posted by: Zachary McAdams at November 16, 2013 8:52 AM

Rx'd with kb and on a treadmill.
12.01.

last round running was 40 rounds back and forth in a room which was maybe 12 meters long, so I ran a bit too far.

The second sprint was horrible!=P

Comment #153 - Posted by: Anders 26/M/179cm/73kg at November 16, 2013 10:05 AM

9:18 w/ 50lb KB (PR by over a minute)

Comment #154 - Posted by: James M/31/5'7"/160 at November 16, 2013 10:42 AM

8:17 Rx, first time doing Helen.

Comment #155 - Posted by: Geoff at November 16, 2013 10:51 AM

~11:00 Rx'd

Accidentally hit my watch but was on a 3:30 min round when I checked it after the first round.

Comment #156 - Posted by: Victor 26/175/6'1" at November 16, 2013 11:58 AM

14:06

25lb kettlebell

Comment #157 - Posted by: Jesse Montagnino at November 16, 2013 2:05 PM

11:51 PR

Comment #158 - Posted by: Ukkrew at November 16, 2013 3:27 PM

8:56 rx'd

Comment #159 - Posted by: Josh at November 16, 2013 4:20 PM

6:48 rx

Comment #160 - Posted by: GGG at November 16, 2013 10:44 PM

M/41/179cm/91kg.

Beginner pullups.

11:48

Compare to: 130815: 11:36 (PR).
130520: 12:20
130102: 13:42

Comment #161 - Posted by: Jose-Luis Morales at November 17, 2013 6:37 AM

9:12
50# kb

9:32 last time.

Comment #162 - Posted by: ART/M45/5'5"/150 at November 17, 2013 7:49 AM

12:33 as rx'd

Comment #163 - Posted by: RBT m/27/5'9"/165 at November 17, 2013 2:22 PM

35# kb

11:23

Comment #164 - Posted by: DLong (M/38/5'10"/185) at November 17, 2013 5:47 PM

13:49 as rx'd

Comment #165 - Posted by: Mike at November 18, 2013 6:27 AM

Snatch work before hand
3 sets of 135 x 3

12.55 as Rx'd

24/m/5'11"/170

Comment #166 - Posted by: Logan S at November 18, 2013 6:45 AM

M/40/185
Last time 12:09
This time 11:00

Comment #167 - Posted by: Bob D at November 18, 2013 7:54 AM

rx'd 12:30

Comment #168 - Posted by: bowman 35/M/5'8"/170 at November 18, 2013 12:01 PM

12:36

As rx'd

Comment #169 - Posted by: Brett (25/M/188cm/77kg) at November 18, 2013 2:31 PM

10:03 with 60# kettle bell

Comment #170 - Posted by: Erick M/37/220/6'2" at November 18, 2013 6:22 PM

Completed as Rx'ed.

Total time = 16:27

Comment #171 - Posted by: fosterww98 at November 19, 2013 9:03 AM

14:15

Comment #172 - Posted by: Andrew at November 19, 2013 12:37 PM

11:43 rx'd

Comment #173 - Posted by: Justin M/27/5'8"/144 at November 20, 2013 4:49 AM

Rx'd 17.43

Comment #174 - Posted by: Ben at November 20, 2013 5:02 AM

M/27/1,87m/92Kg

Cycling - 55s, 65s, 75s (about 700m)
24kg Dumbell swing - 21
Pull-ups - 12

11:40

Comment #175 - Posted by: Arthur at November 20, 2013 7:10 AM

M39yr 6ft 190lb
Rx'd 14:35
Unbroken, just slow.

Hey New James, just keep doing it and you'll get stronger and faster. Don't be in a rush to improve numbers. Remember you are doing it for the long term. Trying to pr every time to satisfy your ego can lead to injuries.
My Fran time 7 mos ago was somewhere in the 12 to 14 min time. Next it was 8.5 minutes with 21 thrusters unbroken.
This past week I wasn't trying to pr but I did it in 7:15. I broke thrusters by half but not pull ups. And at 18 yrs young, you'll have quicker results than me.

Comment #176 - Posted by: Allen R. at November 20, 2013 12:22 PM

"Helen" scaled.
Run: 400m
KB: 1 pood x21
PU: x12
8:29 (-0:13)

Comment #177 - Posted by: Harpo m/46/5'7"/145 at November 20, 2013 3:26 PM

M/30/5'9"/215

12:23 Rx PR

19:43 previous PR

Comment #178 - Posted by: boggs at November 21, 2013 5:44 AM

M/34/6'1"/185
Did this one last week and forgot to post.

As Rx'd
13:34

Comment #179 - Posted by: nickname at November 22, 2013 7:03 AM

8:39(PR)

Comment #180 - Posted by: Kevin: M/42/195/6' at November 22, 2013 1:37 PM

14'46"

Comment #181 - Posted by: RAD at November 25, 2013 1:20 PM

45/m/176cm/73kg

Sub'd 400m row for run

8:52 PR (previous PR with 400m rows 8:55, last time 9:08 rx'd, before 8:58 row, 9:05 as rx'd)

Unbroken exercises, quick transitions. Need to row faster in round 2 and 3 to beat this time.

400m rows in 1:26, 1:33, 1:34

Comment #182 - Posted by: Memuc at November 26, 2013 6:19 AM

Master P 12:39 (Bl/16)
Jason 8:28 ((24)
Collin 8:21 (sb/16) -in season
Connor 8:54 (12)
Bubs 9:34 (sb/16)
Ricky 9:53 (sg/16)
Aaron 10:57 (b^/12)
Sap 8:56 (50)
EP 11:47 (12)
Mrs. Pip 12:26 (16)
Mama V 12:38 (g/12)
Josh 12:27 (b/16)
JZ 12:00 (20)
Mr. Wonsil 14:13 (sg/20)
Jen 14:16 (Bl/12)
Aaron S 10:19 (16)
Elizabeth 9:49 (12)
Kyle 12:18 (12/ring)
Carter 12:19 (8k/b)
Jacqueline 12:18 as rx'd
Mrs. Carey 11:42 (12/bl)
Wendy 14:24 (12/g+sg)
Mr. Carey 12:24 (20/b)
Alex 9:36

Comment #183 - Posted by: Champions Club at November 26, 2013 11:53 AM

35KB
1 set PU unbroken
15 min

Comment #184 - Posted by: TB at November 29, 2013 2:55 AM

11/28...19:38 (162/178/197)
Scaled to 200m, 35#kb
Still at beginning of long road back to fitness

Comment #185 - Posted by: Mike Scott M/47/5'9"/199 at November 29, 2013 12:22 PM

53/m186

Stairmill vs run, 15:35

Comment #186 - Posted by: denob at December 2, 2013 8:14 PM

M/33/5'7"/168
RX 9:12

Comment #187 - Posted by: Mark Salzman at December 3, 2013 5:30 AM

rx 14:19 pr

Comment #188 - Posted by: illis M/32/170/5'9" at December 4, 2013 8:34 AM

June 2013 18:01
September 2013 17:17

runs on treadmill
strict chinups

17:00

m/42/5'8/236

Comment #189 - Posted by: phat boi at December 13, 2013 5:50 PM

June 2013 18:01
September 2013 17:17

runs on treadmill
strict chinups

17:00

m/42/5'8/236

Comment #190 - Posted by: phat boi at December 13, 2013 5:51 PM

CFWUx3 (no pull-ups)
BWU

19:41, scaled DBS to 45lbs.

Ernest 43/M/61"/169

Comment #191 - Posted by: twiki2 at December 20, 2013 9:00 AM

CFWUx3 (no pull-ups)
BWU

19:41, scaled DBS to 45lbs.

Ernest 43/M/61"/169

Comment #192 - Posted by: twiki2 at December 20, 2013 9:03 AM

16KG kettlebell swings

12:39

Comment #193 - Posted by: Matt W at January 6, 2014 1:03 AM
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