January 2, 2013

Wednesday 130102

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Nate Schrader 7:34 (2 pood KB, the only KB available). Post time to comments.

Compare to 120906.

GHD-Extension-Collage_th.jpg

Enlarge image

Adjusting the GHD so that the front pads are under the under the hips locks them in place requiring the movement to be only back extension (top). Placing the pads under the quads allows for a proper hip extension (bottom). Competency and capacity in both movements are desirable.


"Gymnastics Tips With Laurie Galassi: The Strict Handstand Push-Up"
CrossFit Journal video [wmv] [mov] [HD mov]


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

Posted by Pukie at January 2, 2013 5:00 PM
Comments

Did this WOD a few weeks ago. PR'ed with a time of 7:54 RX'd :) Definitely one of my favorite workouts ever!!

Comment #1 - Posted by: Jason H. 23/M/5'8"/147lbs at January 1, 2013 5:41 PM

Will ya lookit this! Day 2 in your CrossFit Odyssey and you get “Helen”, one of the CrossFit Girls. Here in CrossFit land we name one group of our benchmark workouts after women. You know, like hurricanes. And here you are, just starting out, and already you get to do Helen!

“Helen” is another classic CrossFit Triplet. More specifically she is a “task demand” WOD where we are given a specific amount of work to be done (the task) and we try to complete the work in the least amount of time. 3 Rounds For Time of, in order, a 400 Meter run, 21 Kettlebell swings (KBS), and 12 Pull-ups (PU). Take out your stopwatch; hit ‘start’. Run/KBS/PU -> Run/KBS/PU -> Run/KBS/PU. Hit ‘stop’. Sounds easy, eh? Heh!

If you are on the Main Page here’s where you can ignore me and just click on the “WOD demo with…” up there in BLUE for a video of real, live CrossFitters doing “Helen”. Or click “Compare to” directly under the description of the WOD and look at the video the last time we did this (you can also go to the comments section and take a look at some times posted).

Still here? Cool. Run 400M. Just like it sounds. Run. Don’t jog or stride. RUN 400M. If you have access to a track (with a nearby PU bar) this is pretty much 1 lap starting at the little “400” triangle. Maybe you’ve measured out 400M in your neighborhood or a park. You can check out MapMyRun.com or other similar sites, too. If you can’t run outside for whatever reason and will use a treadmill this is ~0.485 miles or so. Use a little elevation, 1 or 2 degrees, to more closely approximate running outdoors (I like to elevate the BACK of the treadmill to approximate running downhill!). Can’t run for whatever reason? The sub is Row 500M.

21 Kettlebell Swings with a 1½ Pood Kettlebell (or a 55 lb. Dumbbell). A KB is essentially a cannonball with a handle. A Pood is a Russian measure of weight which = 16Kg, so a 1½ Pood KB is 24KG, roughly 55lbs. Why use Pood rather than just saying X Kg? That’s just how Coach rolls. Watch the demo video or check out the “Exercises and Demos” top left on the Main Page to see a KBS. With both hands on the handle, legs a bit wider than shoulder width apart, swing the KB from between your legs by rapidly opening your hips, guiding it with your arms to that the swing ends with your straight arms above your head, some part of your ear visible in front of your elbows (the so-called American Swing). Got some experience with KB and prefer the Russian, or eye-level swing? Have at it. This is your WOD. Record what you did for future comparison.

12 Pull-Ups. We do lots and lots and LOTS of PU chez CrossFit. The default PU is the Kipping PU which comes in 3 varieties: Gymnastic, Frog Kick, and Butterfly. We’re all about power, how much work can you do how fast, and you simply cannot do deadhang PU as quickly as you can kip. Please…spare us the sanctimonious “real PU” discussion. Been there, done that, SO over it. Hands away (PU), facing, or toward you (chin-ups)? Your call. Wanna do strict, deadhang PU? Again, this is your WOD and nobody else cares. You can time yourself with the minute hand.

Can’t do a PU? No worries. We’ll talk some on Rest Day about increasing your PU numbers with some extra work. For today how about using a Gravitron if you are in a commercial gym, or some Iron Woody rubber bands to assist. Be really, really careful with Jumping PU…NO NEGATIVES! Do NOT slowly lower yourself on a PU in a WOD.

Scaling? Don’t forget our friends over at Brand X (“Start Here” -> “Brand X Scaled WOD”). If you are really new to CrossFit I would drastically decrease the weight on the KB or DB. Do 3 rounds but cut the run down to 200M, even 100M. Cut the PU in half. The elite CrossFitters will be sub-9:00 on this As Rx’d. You want to think about how fast your run and how hard PU are for you and then aim for a combination that will give you a WOD that lasts no longer than 15:00.

There you go! Day 2 and you already get to do a Girl, this time “Helen”. 3-2-1…GO!

Comment #2 - Posted by: bingo at January 1, 2013 5:43 PM

M/26/170#

Did this on December 24th,

Rx'd in 10:59

Gonna lift heavy today instead (had a few big workout days building up to this and I think I'd hurt my self and whinge about it like a little girl if I tried this today

Comment #3 - Posted by: Micah at January 1, 2013 5:56 PM

maybe you guys will start calling hip extensions hip extensions?

Comment #4 - Posted by: Mel/39m/5'10"/175 at January 1, 2013 6:18 PM

Awesome WOD! I think Helen is as representative of CrossFit as any WOD.
Go get 'er, everyone!

Comment #5 - Posted by: Pat at January 1, 2013 6:36 PM

"Helen" my first CF girlfriend... Actually my first CF workout ever.

Comment #6 - Posted by: Cody at January 1, 2013 6:38 PM

Wow, a crossfit girl wearing and next to nothing and with those silly looking old man socks... gee you don't see that very often :-/

Comment #7 - Posted by: Dave at January 1, 2013 7:47 PM

10:48 ...as Rx'd

M/36/1.75m/90kg

Comment #8 - Posted by: Wes at January 1, 2013 8:54 PM

9:58...Rx
M/39yrs/189cm/98kg

Comment #9 - Posted by: Dan McGavern at January 2, 2013 1:52 AM

M/47/185

10:40

Comment #10 - Posted by: Cosmo at January 2, 2013 2:05 AM

8:26 (pr!)
50# kb

Comment #11 - Posted by: ART/M/44/5'5"/152 at January 2, 2013 2:29 AM

10:04 rx

Comment #12 - Posted by: gb 45/m/71"/185# at January 2, 2013 2:41 AM

14.30 rx

Comment #13 - Posted by: Ben at January 2, 2013 3:03 AM

m/32yo/5'6"/170

as prescribed
12:30

last time was 16:49

Comment #14 - Posted by: Sergey at January 2, 2013 3:11 AM

M/36/5'7"/165

Third crossfit workout....I got a lot of work ahead of me, but I'm loveing it!!!! Not like just pounding out heavy weights!

19 min.

Comment #15 - Posted by: Guns76 at January 2, 2013 3:32 AM

M/27/6'2''/187
Used the 2 pooder all else RXd
11:48

Comment #16 - Posted by: Luke-Wolf at January 2, 2013 3:40 AM

m/44/5'6"/140

55# dumbell
11:58

Comment #17 - Posted by: duane at January 2, 2013 3:45 AM

The Meter conversion was incorrect in the description. 400 meters is converted to .2458 miles for a treadmill. No harm no foul

Comment #18 - Posted by: James at January 2, 2013 4:09 AM

9:42.

Ran on treadmill as no decent 400m circuit near gym. Excellent wod.

Third set of KB swings were tough!

Comment #19 - Posted by: Ed at January 2, 2013 4:12 AM

13:14 as stated. My first ever crossfit workout. Only started reading crossfit over xmas as saw it in muscle&fitness. Loving it!

Comment #20 - Posted by: Gary Norton at January 2, 2013 4:17 AM

12.20 as rx'd

Comment #21 - Posted by: Ginge at January 2, 2013 4:42 AM

M/34/70"/220

55 lb dumbbell
strict PUs on Gravitron, 105 lb assist

"Helen" was my first benchmark WOD, so I used the same scaling to get an accurate comparison

9/6/2012, Day 18 = 17:30
1/2/2013, Day 137 = 10:29

Comment #22 - Posted by: Joe Northside at January 2, 2013 4:45 AM

12:50 with 1 pood kb

Just started paleo diet and I'm excited to see how it will help my performance.

Comment #23 - Posted by: Kristina 29/f/5'2"/122 at January 2, 2013 5:19 AM

See...I TOLD you folks would correct me! Thanks James @17. 400M = 0.2458 miles on the treadmill.

Comment #24 - Posted by: bingo at January 2, 2013 5:25 AM

17 min, subbed 500 m row since I'm not used to running @ 18 degrees F, 1 pood KB and 12 PU w/ purple band, kipping (or lack of) sux :(

Comment #25 - Posted by: RussA at January 2, 2013 5:33 AM

22:22
400m at 6:00 min pace
45# KB
PU: DH, then 1xkips.
Equipment in three seperate rooms; some transition challenges.

Comment #26 - Posted by: Griff M/43/5'7"/160 at January 2, 2013 5:42 AM

Rx'd-8:55

Comment #27 - Posted by: Griff at January 2, 2013 5:47 AM

M/178/33
Rx'd 11:58

Comment #28 - Posted by: Joey at January 2, 2013 6:10 AM

Rx'd 7:31

Comment #29 - Posted by: Bart S at January 2, 2013 6:15 AM

M/36/180/95

21:17 using rubber bands on the pull-ups...

Comment #30 - Posted by: kenneth at January 2, 2013 6:16 AM

26:02 third day. I think I got the distance correct today and that made all the difference for time.

Comment #31 - Posted by: BW at January 2, 2013 6:30 AM

8:23 as RX'd...

Comment #32 - Posted by: Ryan Degenhardt at January 2, 2013 6:52 AM

Bout to hit this one up!

Comment #33 - Posted by: Thomas at January 2, 2013 7:03 AM

male, 52 / 5'11" / 205

14:26 rx

Comment #34 - Posted by: Tim at January 2, 2013 7:21 AM

9:49. Not a PR but I'll take it.

Comment #35 - Posted by: Kevin White at January 2, 2013 7:22 AM

8:46 as rx'd

Comment #36 - Posted by: SB at January 2, 2013 7:38 AM

12:00 w/400m rows

Sunshine in upstate NY! Whoop!

Comment #37 - Posted by: james.patrick [M/50/66"/135] at January 2, 2013 8:05 AM

Oh Helen how I've missed you!

8:21 rx'd m/21/5'10/180

Comment #38 - Posted by: Mark Cox at January 2, 2013 8:07 AM

As rx'd 8:17! New PR by 5 seconds!

Comment #39 - Posted by: Kurt M/39/185 at January 2, 2013 8:14 AM

8:47 as Rx'd. M/33/5'6/138.

Into my third month doing Crossfit, and my first Helen. Fairly tough :).

Comment #40 - Posted by: Sean Cameron at January 2, 2013 8:19 AM

13:07 as rxd

Comment #41 - Posted by: Brett C. m/31/6'0"/175lbs. at January 2, 2013 8:28 AM

7:55 rxd

Weird, I think this was my first Helen. Anything that leaves you flat on your back covered in sweat moaning could only be named after a women.

Comment #42 - Posted by: Hollyhog at January 2, 2013 8:39 AM

9.12 Rx. 22.5 kg dumbbell

Comment #43 - Posted by: Luke at January 2, 2013 8:45 AM

My mistake, correct time was 8:55 rxd.

Comment #44 - Posted by: hollyhog at January 2, 2013 8:46 AM

7:31 RX

Comment #45 - Posted by: John white at January 2, 2013 8:54 AM

What distance on the rower would be a good sub for the 400m?

Comment #46 - Posted by: Josh Mullin at January 2, 2013 9:15 AM

m/35/178/85 kg. 15:34

Comment #47 - Posted by: Joerg at January 2, 2013 9:18 AM

8:03 rx'd
Improved on 8:27 from 20120522

Comment #48 - Posted by: JTJ/M/28/160 at January 2, 2013 9:25 AM

11.30 as prescribed.

Only my 2nd Crossfit workout. Need to work on technique of Kipling pull ups.

Comment #49 - Posted by: Mark at January 2, 2013 9:27 AM

Comment #37 typo. Should be Kipping

Comment #50 - Posted by: Mark at January 2, 2013 9:29 AM

First encounter with Helen, and she kicked my butt! 10:40 as rx'd, but that'll go down next time, you'd better bet on it!
F/20/63/115

Comment #51 - Posted by: Grace at January 2, 2013 9:46 AM

8:58 w/ 52.5#db

Comment #52 - Posted by: mlt at January 2, 2013 9:47 AM

Made up last Thurs two rounder
28:35
Rest and stretch for 20 minutes
Then completed Helen
11:20

After 5 years on this site, I still look forward to your January posts bingo, thanks.

Laura f/50/5'7/155

Comment #53 - Posted by: power-girl at January 2, 2013 9:52 AM

Filter!! Ack!

Comment #54 - Posted by: james.patrick [M/50/66"/135] at January 2, 2013 9:54 AM

40lb KB.

About 10:00. Stopwatch stopped midway.

Comment #55 - Posted by: D. Peterson at January 2, 2013 10:14 AM

11:18 on treadmill

Comment #56 - Posted by: jlg/50/5'10"/170 at January 2, 2013 10:16 AM

23:37 as RX`d (55lb dumbbells- no kettlebell).
m/5'10"/195/43

1st week with Crossfit- love it!

Comment #57 - Posted by: LWMenges at January 2, 2013 10:19 AM

23:37
m/5'10"/195/43

1st week with Crossfit- love it!

Comment #58 - Posted by: LWMenges at January 2, 2013 10:23 AM

9:37 as Rx'd....I wish my gym had a track instead of dadgum treadmills

Comment #59 - Posted by: Cullen at January 2, 2013 10:25 AM

11:41 as rxd. Running sucks, yet feels so good.

Comment #60 - Posted by: cantankerous1 at January 2, 2013 10:28 AM

M/40/5'11"/205

Subbed pullups for jump pullups.

13:41

Comment #61 - Posted by: Jose-Luis Morales at January 2, 2013 10:30 AM

11:27

Deadhang pull-ups -- used improvised pull-up station that was too close to a wall to kip. Felt sluggish in the cold.

Comment #62 - Posted by: Bill M. m/48/5'3"/135 at January 2, 2013 10:39 AM

Day 247
M/45/6'0"/190
Awesome WOD - this is my 3rd evolution on "Helen".
Today: 11:00 (8 sec. slower than previous)
120906: 10:52
120522: 15:02

Comment #63 - Posted by: fargingbastige at January 2, 2013 10:43 AM

Rx but jump pull ups as still cant do more than 5. 28k kb. First ever crossfit session after discovering it over xmas.

13:14

Comment #64 - Posted by: Gary Norton at January 2, 2013 10:46 AM

Kevin
M/53/5'11"/172

9:43 (PR)

Slowed the run down, and got the kb and pu unbroken.
Previous best was 10:29.

Doug
M/19/6'/190

Just did yesterday in a PR of 7:36

Comment #65 - Posted by: Kevin C. (M/53/5'11"/175) at January 2, 2013 10:47 AM

13:40 RXd

Comment #66 - Posted by: Greg at January 2, 2013 10:50 AM

M/46/5'11"/165
Time: 11:35 as Rx

Comment #67 - Posted by: Steve Calhoun at January 2, 2013 11:12 AM

What is the common women weight for the KB swings!?

Comment #68 - Posted by: Rachel gearing at January 2, 2013 11:12 AM

Rachel- usually 1.0 pood

Comment #69 - Posted by: Kevin C. (M/53/5'11"/175) at January 2, 2013 11:16 AM

8:56 with 57# KB

Comment #70 - Posted by: J at January 2, 2013 11:17 AM

12:50 for first try

Steele 7 year old - 12:25 with 15# kettlebell

Comment #71 - Posted by: bill m/40/5'10'/220 at January 2, 2013 11:23 AM

M/36/185/5'9"
9:44 Rx
My run was very sluggish and I forgot to nix pull-ups from the warm-up. Awesome wod though. Didn't feel pukey like I do with Fran.
"Just be dumb enough to show up"

Comment #72 - Posted by: Adam at January 2, 2013 11:39 AM

rx'd 11:40

Comment #73 - Posted by: Adam/M/27/160 at January 2, 2013 11:44 AM

Not Rx'ed
Benchpress 1-1-1-1-1-1

155
185
205
225F
225F
215

Comment #74 - Posted by: BigBen&Parliament at January 2, 2013 11:47 AM

m/40/6/190
As Rx'd

13:11

Comment #75 - Posted by: Jeremy A. Olive at January 2, 2013 11:49 AM

M/33/5'6/171

Scaled:
400M run
12- KB swing 1.25 Pood
12- Pullup

13:35

Also did Scaled GRACE - 115#
8:19

Seems the holidays have put a damper on my times, hehe. Back to the grind!

Comment #76 - Posted by: Aldo Villasenor at January 2, 2013 12:04 PM

9:44 Rx 7 seconds slower but I let myself go since Thanksgiving, time to get in shape again.

Comment #77 - Posted by: jfurtado at January 2, 2013 12:05 PM

13:39

2 pood

Comment #78 - Posted by: Andrew at January 2, 2013 12:09 PM

37yo Male 5'10" 190 lbs

12:02

I feel I could easily cut 30-45 seconds off of this as I dsed a tredmill, and had to wait for the thing to spin up to running speed. I'll try again in the spring.

Comment #79 - Posted by: High-Gear at January 2, 2013 12:14 PM

M/22/6'0"/180

Subbed 25# plate ground-to-OH for KB swings because I don't have a KB; everything else Rx'd.

9:37

Comment #80 - Posted by: Alex at January 2, 2013 12:26 PM

scaled
500 m row/20#kb/assisted pullups (green band)
16:14

PR

Comment #81 - Posted by: chris at January 2, 2013 12:29 PM

only had 45lbs dumbbell so used that.
approx 15:00 rx'd

Comment #82 - Posted by: Josh M/19/173lbs/5'6" at January 2, 2013 12:29 PM

11:43 more difficult then it sounds.

Comment #83 - Posted by: Jesse at January 2, 2013 12:31 PM

14:07 rx. pr.

Comment #84 - Posted by: caleb(M/36/6'0"/180) at January 2, 2013 12:31 PM

17:58 Rx. Benchmark.

Comment #85 - Posted by: Mike (M/40/6'2"/194) at January 2, 2013 12:36 PM

12:50 RX. PR.
M/40/5'10"/220

Comment #86 - Posted by: Bill Marshall at January 2, 2013 12:46 PM

8:30 as RX
New to crossfit first try at this

Comment #87 - Posted by: Jack Harding at January 2, 2013 12:54 PM

Ran on Treadmill for 400m/55 lb KB/Neutral grip Pullups
11:48

Comment #88 - Posted by: Alec at January 2, 2013 12:58 PM

3RFT
Run 400m
21 one-armed kettlebell swings 12kg
12 pullups

9:56

Comment #89 - Posted by: LMH at January 2, 2013 1:06 PM

16:04 m/32/6'0/170
treadmill run
sub'd strict chin-ups for pull-ups due to partial labral tear in left shoulder

chalk would have helped big time on this one!

Comment #90 - Posted by: Rob at January 2, 2013 1:08 PM

15:23
Subbed 500m rows for the three runs...each sub 2:00.
Had to rest each round of kb swings...hard to grip w/ cheap cotton gloves, but too cold (30 degrees F) for bare hands!

Comment #91 - Posted by: Jim R./50/5'8"/160 at January 2, 2013 1:10 PM

14:44
Excuses are like armpits and i have two that stink...As a result of yesterday's WOD my shoulders are done for so i had to sub jumping pull-ups. I also used 45lb. KB because thats all there was...

M/33/6'1"/210

Comment #92 - Posted by: CM1 at January 2, 2013 1:20 PM

M/24/5'8"/175

9:08 as Rx'd

Comment #93 - Posted by: Spencer Stanton at January 2, 2013 1:20 PM

Felt disappointed, but positive, 11:14.

Comment #94 - Posted by: Andrew Ebbers at January 2, 2013 1:23 PM

M/53/6'3"/165

13:40

.25 mile runs on treadmill.

Thanks Bingo! Semper Fi!

Comment #95 - Posted by: MajorDad at January 2, 2013 1:24 PM

Helen, pushups instead of pullups, 9:04.

Comment #96 - Posted by: Kamper M/48/205/74" at January 2, 2013 1:30 PM

9:32 PR as RX'd - good start to the year of Crossfit!

Comment #97 - Posted by: Asian B 29/m/6'2"/175 at January 2, 2013 1:32 PM

m/18/6'0/175
7:34 (PR)
3 rounds of:
400m run
1.5 pood kb, 21reps
12 pullups

Comment #98 - Posted by: dj at January 2, 2013 1:32 PM

3 Mile run
21:25
Then
3 Rounds
12 PullUps
21 35# Kettles
Then
50 Weighted Sits
Good Workout
Do actual WOD next time if on off running day

Comment #99 - Posted by: dyagg at January 2, 2013 1:40 PM

7:46 RX'd

Comment #100 - Posted by: Tyler Holt at January 2, 2013 1:47 PM

Re: GHD.

So... what did the caveman do without a GHD machine? Why is this machine and the reverse hyper machine required? There must be an easier, less-equipment way to achieve similar workout, right?

Right?

Comment #101 - Posted by: m placzek at January 2, 2013 1:59 PM

25:15 scaled pull up to assisted

Gotta start somewhere.

25/m/345

Comment #102 - Posted by: Randy at January 2, 2013 2:12 PM

yesterday first
5rds for time: 14:30

10V-ups
10 1-arm snatch50lb db
10 50lb thruster
rest, play with dog, then Helen: 14:30
had to break the pullups a bit on last round
M/45/187

Comment #103 - Posted by: SHolt at January 2, 2013 2:28 PM

M/33/5'8"/185lbs

15:23 Rx'd. First time working with "Helen"...

Comment #104 - Posted by: JB at January 2, 2013 2:45 PM

26 yo male, 1,78cm, 91kg.
My first timed workout
8:55 not-rx'd (40 pounds on kettlebell swings and terrible pull-ups on the 3rd round)

Comment #105 - Posted by: Anderson at January 2, 2013 3:02 PM

M/26/170

10:51 as RX'd

Comment #106 - Posted by: nelsmich at January 2, 2013 3:22 PM

00:14:23:18.........

Comment #107 - Posted by: Rob at January 2, 2013 3:33 PM

First attempt at Helen.

12:09 RX'd

5'4" / 135 / 23

Two partners
Sean 9:03
James 9:59

Comment #108 - Posted by: Matt F at January 2, 2013 3:52 PM

M/34/5'10/178

10:54 with dumbbell

Comment #109 - Posted by: Ryan at January 2, 2013 3:54 PM

M/33/5'5/170
11:16 Rx'd run and pull-ups, homemade adjustable KB only goes to 40lbs.

Comment #110 - Posted by: Joby at January 2, 2013 3:57 PM

MOD (.3 mile row for 400 meter run)

11:45

M/52/193lb

Got rower for Christmas ... had to work in it.

Comment #111 - Posted by: Mazzone, Chantilly at January 2, 2013 4:16 PM

3 rounds for time:
run .25 mi.
44# kb X 21 swings
12 pull-ups
9607=9:28
9808=9:16

Comment #112 - Posted by: scfd1_9607 at January 2, 2013 4:17 PM

M/40/200

9:41 as Rx'd.

Comment #113 - Posted by: Greg at January 2, 2013 4:20 PM

M, 33, 80kgs, 175cm; made it today as third daily WOD after 5x1 130kg bench press and 10 Toes to bar, 75 pound Power snatch, 10 reps,10 Wall ball shots, 20 pound ball WOD.

14.02

Comment #114 - Posted by: acimbrico at January 2, 2013 4:21 PM

11:41 as Rx'd. The runs are my weak point.

Comment #115 - Posted by: cantankerous1 at January 2, 2013 4:23 PM

Modified for my CoCr & Polymer Knee
3 RFT:
130m Sled Drag, with 100lbs
21 Kettlebell swings 1 ½ Pood
12 Pull-ups
14:04
M/55/6’/205

Comment #116 - Posted by: Pete In Sun City at January 2, 2013 4:24 PM

M/31/195/72

12:15

Tough in 28 degrees and windy. Had a hard time breathing on the run due to cold wind.

Comment #117 - Posted by: SeanP at January 2, 2013 4:25 PM

ax rx'd, but on a treadmill (ran 9.5mph to whole time)

10:30

Comment #118 - Posted by: Saam at January 2, 2013 4:35 PM

10:11 PR!!!

Comment #119 - Posted by: abh f/27/5'5/130 at January 2, 2013 4:38 PM

11:39 as rx'd

Winter run conditions (-22 C); no cleats.

Comment #120 - Posted by: Ronnieboy at January 2, 2013 4:53 PM

oh ya...

Squat a day: Front Squat x 1 = 250# (pr)

(before wod)

Comment #121 - Posted by: Ronnieboy at January 2, 2013 4:54 PM

M/27/66/150

12:40 with a 30 pound KB.

It's been a while sense doing crossfit. But i am back into it. Did this than ran 7 miles in 1 hour. Training for a Tough Mudder right now.

Comment #122 - Posted by: David at January 2, 2013 5:10 PM

41y/o M 240 6'
14:40 subbed 55# Db plus extra time going up & down the stairs to the track.

Comment #123 - Posted by: darrinplank at January 2, 2013 5:17 PM

7:00 (Rx)
PR'd by 40seconds

Comment #124 - Posted by: Antonio Reyes at January 2, 2013 5:19 PM

M/22/5'11"/183

12:03.1 RX'd

55# DB swing

Comment #125 - Posted by: Miles Forks at January 2, 2013 5:22 PM

M/42/174/84

13:40

as Rxd

Comment #126 - Posted by: S J Lee at January 2, 2013 5:28 PM

m/49/5'10/173

as rx'd (on treadmill)

12:13

Comment #127 - Posted by: Ginjo at January 2, 2013 5:31 PM

M/19/185/6'
Finally got through this WOD. Followed as posted and finished with a time of- 9:12

Comment #128 - Posted by: Austin Miller at January 2, 2013 5:34 PM

14:03 as Rx'd

Comment #129 - Posted by: ChuckB175/5'11"/54M at January 2, 2013 5:34 PM

M/42/173/84

13:40

as Rx'd

Comment #130 - Posted by: S J Lee at January 2, 2013 5:35 PM

ran outside on our "track" in the snow...dark and 12 degrees!

ethan(m) 10:34 25#DB 6 strict pullups per round
molly (m) 12:37 26#KB banded pullups
cale RX 11:55
kelley RX 13:20

Comment #131 - Posted by: kelley F/47/5'3"/134 at January 2, 2013 5:37 PM

M/36/5'11"/185

9:49

50# kb

Comment #132 - Posted by: Dan at January 2, 2013 5:38 PM

M 28 / 220 / 6'4"

13:14 as rx'd. Icy and cold out there! 7*F

Comment #133 - Posted by: Bozeman Sam at January 2, 2013 6:28 PM

As rx 9:04

Comment #134 - Posted by: Steven Marinero at January 2, 2013 6:33 PM

M/28/179.2lbs

10:38

Also cold here 18*F.

Comment #135 - Posted by: Brandon Keys at January 2, 2013 6:34 PM

M 28 / 220 / 6'4"

13:14 as rx'd. Icy and cold out there! 7*F

Comment #136 - Posted by: Bozeman Sam at January 2, 2013 6:34 PM

M/ 38/ 135 lbs/ 5'-6"
As Rx (I used 55 lb dumbell)
9:40
All unbroken and I went 11 mph on the treadmill
I took about 10 - 15 minutes rest and stretched and then decided to do a 5 minute version of the 12.1 Open WOD and did 5 min. AMRAP of Burpees with a jump to a target 6" above my reach. (I think I got 90 reps)

took a steam and stretched out and then went home to do some installations of art on the walls... I was able to take a 1 hr. nap... SOOO GREAT.

Comment #137 - Posted by: Anton at January 2, 2013 6:40 PM

30 lb kettlebell

8:48

Comment #138 - Posted by: Howie at January 2, 2013 6:41 PM

Subbed 50 tuck jumps for 400m run
Scaled to 38#(17.3kg) dumbbell swing

"Helen"

Three rounds for time:
50 tuck jumps
21 dumbbell swing(38pound, 17.3kg)
12 Pull-ups

10:22

Comment #139 - Posted by: Saganamooo at January 2, 2013 6:56 PM

M/35/6'3"/200
8:31

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

Comment #140 - Posted by: Ben S at January 2, 2013 7:01 PM

16:23

Subbed 500M for run
Strict pull ups due to cramped doorway
KB as rxd

M/30/6'/195

Comment #141 - Posted by: kudupudu at January 2, 2013 7:07 PM

M/30/6'5"/220

8:16 rx (pr)

First time linking 12 butterfly pullups!

Comment #142 - Posted by: JB at January 2, 2013 7:15 PM

7:44. Puked in the parking lot. Good times.

Comment #143 - Posted by: Pat Sherwood at January 2, 2013 7:19 PM

27yr/75'/253lbs

12:17
1.5 pd

Comment #144 - Posted by: CAM at January 2, 2013 7:36 PM

15:30 w/some different scaling.
I can't run. It's not that I don't have a track, or the weather sux, my knees will NOT let me run. I do not have a row machine, and I have found SDLHP's are in no way like running or rowing. How bout this? A mini-tramp. YES, its' wussy, but what the hell? It's the closest I can get to running and still be able to walk afterwards. (tried jump rope - it's a no-go)

So, 2 mins on the sissy-trampoline "running" in place, 21 25# DB swings, 12 real pull ups, 3 rounds.

I didn't kick major a$$. But I finished and I can still (barely) get up and down the stairs. And maybe there's someone out there like me who needs some ideas/encouragement one might not find here on the message board or on the scaling site, or needs to see "normal" people times.

Comment #145 - Posted by: MDMelissa 48/5'4'/122 at January 2, 2013 7:40 PM

sex - male
age - 46
height - 165
weight - 72k or 158p

first time crossfit - 'helen'
kettle bell used - 16k or 35p
time - 10:25
great workout

did the session in my back yard

Comment #146 - Posted by: stephen at January 2, 2013 7:49 PM

Rx'd
10:03

Comment #147 - Posted by: phill 37deg21'41"N 118deg23'43"W at January 2, 2013 7:53 PM

12:28

As rx'd

Comment #148 - Posted by: Brett (24/M/188cm/75kg) at January 2, 2013 8:02 PM

10:31 rx

Comment #149 - Posted by: Matt m/29/5'9/155 at January 2, 2013 8:02 PM

Rx'D
11:08

Comment #150 - Posted by: JakeK 4153' above sea level at January 2, 2013 8:05 PM

M/35/5'9"/165#

As Rx'd in 12:29.

Comment #151 - Posted by: Jean-Jamil Rojer at January 2, 2013 8:23 PM

M/17/6'2/90kg

12.28 as rx'd

First time

Comment #152 - Posted by: Justin at January 2, 2013 9:39 PM

40# KB
11:17 (PR)

Comment #153 - Posted by: Brian R M/ 50/ 6'2"/ 186 at January 2, 2013 9:48 PM

M/35/5'10"/209
9:32

Comment #154 - Posted by: Scott at January 3, 2013 2:49 AM

13:22 as Rxd

Comment #155 - Posted by: tjmah/47/220 at January 3, 2013 3:34 AM

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 #156 - Posted by: gs at January 3, 2013 3:45 AM

M/42/195/6'0
12:43 RX'D
sucked on run at 20 degrees. Real hard time breathing. KB and PU unbroken. Still set new PR by 1:16.
OOO RAAAH

Comment #157 - Posted by: Rshert at January 3, 2013 6:15 AM

44/m/176cm/73kg

Sub'd 400m row for run

8:55 PR (last time 9:02 row, before 8:58 row, 9:05 as rx'd)

Unbroken, quick transitions. Need to row faster to beat this time. Pull-ups felt inefficient today, will incorporate them in my warm-up more often.

400m rows in 1:26, 1:33, 1:36

Feel some pain in my right pectoralis minor for a couple of weeks now, won't go away.

Comment #158 - Posted by: Memuc at January 3, 2013 6:57 AM

Rx: 8:51 minutes. 34 yom / 6'0" / 180 lbs. run on treadmill.

Comment #159 - Posted by: J-Ro at January 3, 2013 7:11 AM

12:01 as RXD, first time....

Comment #160 - Posted by: John at January 3, 2013 7:21 AM

12.59 as Rx'd (pr)

23/m/5'11"/175

Comment #161 - Posted by: Logan S at January 3, 2013 7:24 AM

Randy - #102
You're right. You do have to start somewhere. Have fun with it.

Comment #162 - Posted by: cantankerous1 at January 3, 2013 8:00 AM

8:24 rx

Comment #163 - Posted by: Heebs at January 3, 2013 8:03 AM

This was my first CF. I wasn't sure if I was doing the program right. I warmed up at the gym and then did the WOD. And then did a cool down. Is the 13 min work out the only thing you are supposed to do? Thanks for the help!

Comment #164 - Posted by: Chandler at January 3, 2013 8:29 AM

M/52.92/154/1-1-06

1 Pood/TM/Butterfly

11:10 PR (by 0:46)

If I could only run...

Comment #165 - Posted by: bingo at January 3, 2013 9:41 AM

9:17 as rxd with 55lb DB swings
PU bar and DB swings upstairs, and I ran outside around the gym. The spread out stations cost me time.

Comment #166 - Posted by: MAGNUS M/26/5'8/160 at January 3, 2013 9:47 AM

9:30 (pr by 9 seconds)

Comment #167 - Posted by: coyo at January 3, 2013 10:02 AM

10.30

Comment #168 - Posted by: Zonnetje at January 3, 2013 10:36 AM

20:26, did this yesterday morning. Pullups on the assist machine.

First WOD in a couple years. Need to get back into it. Legs are feeling it today. Pukie almost caught up to me also.

Comment #169 - Posted by: Joe at January 3, 2013 10:36 AM

32/M/178cm/86kg
09:41
I ran on a treadmill, couldn't start running with the speed I wanted. And letting the treadmill running an jumping on it wasn't an option... :-)

Comment #170 - Posted by: Bruno at January 3, 2013 10:39 AM

11:00

Comment #171 - Posted by: myles456 at January 3, 2013 10:54 AM

Third cf workout since Sunday well worth the effort. BUT it took me 24 min and 4 seconds to complete. Looking forward to tomorrow.

Comment #172 - Posted by: noah at January 3, 2013 11:12 AM

10:26

Again.....frozen hands.....

Comment #173 - Posted by: Paul Daniel at January 3, 2013 11:46 AM

Runs were cold! 5 degrees this morning! whooo

Comment #174 - Posted by: Jojo at January 3, 2013 12:12 PM

Completed as Rx'ed.

Total time = 16:41 (PR)

Comment #175 - Posted by: fosterww98 at January 3, 2013 12:21 PM

Completed as Rx'ed.

Total time = 16:41 (PR)

Comment #176 - Posted by: fosterww98 at January 3, 2013 12:26 PM

as rx'd w runs on the TM 10/9/9.1mph

11:06 11:02 last w runs outside

Comment #177 - Posted by: Bells at January 3, 2013 12:41 PM

M/38/175cm/84kg
13:21 with 20kg Kb
Got a minute improvement for next time as goal

Comment #178 - Posted by: Michael at January 3, 2013 12:44 PM

9:48 rx'd
Ran 200m out going downhill and 200m back going uphill. Not very steep but you can feel it in the second round. Also, Wendler's 5x3x1 deadlift.

Comment #179 - Posted by: RLM at January 3, 2013 1:00 PM

12:15 pr
treadmill @ 8:5

Comment #180 - Posted by: cscarr52 at January 3, 2013 1:22 PM

Chandler @164,

Yes, if you are new to CF that's all you do. Go to yesterday's "comments" and read the 2 'bingo' posts, then go to today's Rest Day and read the one today.

Welcome aboard. Fasten your seatbelt.

Comment #181 - Posted by: bingo at January 3, 2013 2:00 PM

10:28

Only had a 2 Pd KB.

M.38.170.5'10" - Grantham, UK

Comment #182 - Posted by: DomH at January 3, 2013 2:06 PM

11:23

Comment #183 - Posted by: Jeff at January 3, 2013 3:59 PM

M/36/5'4"/146lbs
As RX'd
10:08

Comment #184 - Posted by: Matt Burritt at January 3, 2013 5:42 PM

17:40

Comment #185 - Posted by: lucio1928,M/41/184cm/96kg at January 3, 2013 6:07 PM

12:28
Rxed

Comment #186 - Posted by: Todd walters at January 3, 2013 6:21 PM

10:43 Rx'd

-20 degrees C outside and 5cm of snow and ice on the road made running and gripping my 2" bar a little harder than usual. Can probably PR under 10:17 this coming summer.

M/28/5'10/189lbs

Comment #187 - Posted by: Joe Baker at January 3, 2013 6:56 PM

M/37/6'2/220lbs

60 lbs KB 11:14

Comment #188 - Posted by: Erick at January 3, 2013 7:25 PM

Rowing Gravitron Helen, a day late.

3 rft of 500m row, 21 x 55# kbs, 12 x Gravitron + 60# pullups = 16:22

Get more sleep, bring KB to gym, row steady-slow.

w/u - lunges, inchworms, burgener, squats, 3 x (250m row | 5x 35# - 45# - 55# kbs | 5 Grav + 80-70-60# pullups), then timed 9-7-5 pushups, bench dips = 1:21

c/d - 80# DB farmers carry 25m, rest 10 secs, carry 25m

3 hours later, final of 4 on-ramp classes @ local CF box:

- Warmup of 2 rounds of (10 KBS 1.5 pood, 10 PVC OHS, 10 PVC passthrough, 10 wallball shots).
- Then 30-40 mins air squat, back squat, front squat, wall ball instruction & form-practice.
- Then 8 min AMRAP of 6 burpees, 6 V-ups, 6 air squats. Got 10 rounds + 7 reps.

Tired now.

Comment #189 - Posted by: matt h at January 3, 2013 10:28 PM

9:35

Compare to:
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 #190 - Posted by: B. Rhaly at January 3, 2013 11:02 PM

M/48/167

11:53 Rx

Comment #191 - Posted by: Gar at January 4, 2013 1:02 AM

M/39/5'10/176
11:37 rxd after 7RM back squat PB

Comment #192 - Posted by: Leichhardt Iron at January 4, 2013 3:36 AM

Rx'd 11:47

I really could be pushing myself harder on the runs. Unbroken on the swings and pullups.

33/m6'2"/195

Comment #193 - Posted by: lancem at January 4, 2013 5:59 AM

M58/185/5'9"

15:26 row 500 sub for run, o/w RX

Comment #194 - Posted by: m weiss at January 4, 2013 5:59 AM

M/34/205*

10:54 as rx'd. Had to sub 2 mins on bike for 2 rds after treadmill broke down. Last time was 12:49

Comment #195 - Posted by: Chmilz at January 4, 2013 8:58 AM

Rx'd 9:44

Comment #196 - Posted by: Bnbaucom at January 4, 2013 12:04 PM

15:30 Rx

Comment #197 - Posted by: Warren at January 4, 2013 12:17 PM

M33/81kg/1.78m

15:35 Rx

Comment #198 - Posted by: Warren at January 4, 2013 12:19 PM

10:01 as RX'd in -5 degree temps. Legs and hands were numb after each run.

Comment #199 - Posted by: Jake at January 4, 2013 3:11 PM

13:29

Comment #200 - Posted by: Pacers at January 4, 2013 3:16 PM

M 42/192/6'0"
9.24 as rxd.

Comment #201 - Posted by: mike at January 4, 2013 3:55 PM

as rxd @ CFC

8:57

Comment #202 - Posted by: ferb44 183# at January 4, 2013 4:38 PM

12:23
F/45/129/5'2"

Comment #203 - Posted by: Stephanie at January 4, 2013 4:47 PM

33 yom, 190 lbs


9:56 as rx'd

way off my PR

Comment #204 - Posted by: Jeff Weltmer at January 4, 2013 7:57 PM

12min Rx'd

Comment #205 - Posted by: Adhish Chhabra at January 4, 2013 8:58 PM

10.19

First Helen

male/27/6'1"/87kg

Comment #206 - Posted by: ben at January 5, 2013 6:38 AM

M/30/5'6/160

11:26 rx'd

Comment #207 - Posted by: Johnny at January 5, 2013 10:14 AM

M/38/5'10"/193
7:22 rx'd

Comment #208 - Posted by: Ryan at January 5, 2013 10:50 AM

9:22. 45# dumbbell.

Comment #209 - Posted by: Mavrick at January 5, 2013 1:26 PM

M/27/6'0/185

8:51 Rx

Comment #210 - Posted by: Odysseus at January 5, 2013 2:15 PM

F/27/5'5"/120

12:53 Rx

Comment #211 - Posted by: Sisyphus at January 5, 2013 2:24 PM

10:25 Rx

Comment #212 - Posted by: Bryan Barnes at January 5, 2013 3:17 PM

M/43/5'8"/175

Rxd in 8:00

Comment #213 - Posted by: Jon Craig at January 5, 2013 3:42 PM

13:30 in west dorm
Subbed 30 reps of 20 kg plate swings for kbs

Comment #214 - Posted by: Mik at January 5, 2013 7:25 PM

M/6'2"/35/220

Subbed 45 lb plate for KBS, no access to KB @ the Y. Lame.

18:00

Comment #215 - Posted by: Joshua at January 5, 2013 8:57 PM

300 meter run
26lb kb
Pullups with band

9:40

Comment #216 - Posted by: jennica at January 6, 2013 1:08 PM

sub'd ring rows for pullups due to wrist. 3-2-1 go style 9 + min.

Comment #217 - Posted by: jdisch at January 6, 2013 6:38 PM

12.04 asrx

20 minutes after the scalling up the snatches of the previous WOD.

Not a PB but added some mental toughness to the tank

Comment #218 - Posted by: Nathan m/165#/1979/ since 2008 - at January 6, 2013 7:32 PM

As Rx 8:48

M/168#/6'/38 yrs

Comment #219 - Posted by: britishfireman1 at January 6, 2013 8:04 PM

time - 15.56.42
notes: used cybex for 400 m run. used 35lbs kb.

Comment #220 - Posted by: AB at January 7, 2013 4:57 AM

10:10 Rx'd.

Comment #221 - Posted by: Michael m/50/5'9"/175/MI Survivor at January 7, 2013 11:03 AM

m/30/68"/135 lbs

35#kb
400m was on a tredmill

9:11

Comment #222 - Posted by: Stick-Man at January 7, 2013 12:01 PM

I'm at 184lbs.
Did it with 40lb weight.
Ran on track.
First time this year and in 4 weeks.

As rx'd 16:26

Comment #223 - Posted by: Jay at January 7, 2013 2:17 PM

subbed:

35# plate for kb swing
jump rope for running

11:23

Comment #224 - Posted by: pickle93 (m/42/6'/185) at January 8, 2013 4:55 AM


1/8/13: 12.29 rxd.
9/17/12: 12.33 rxd. Can't believe I didn't PR.
6/5/12: 12.16 rxd
8/4/11: 12.58 rxd.
12/1/10: 10.54. 35#. 7PUs
?: 12.07 - 25#kb and standing pullups.
4/09: 12.15 with jumping wrist strap PUs. 40#KB I think.
Prior: 11.58 w/ 35#KB and 40#WA PUs due to sore elbow.

Comment #225 - Posted by: JonNYC xfit since 6/08 43/M/175/5'11" at January 8, 2013 9:35 AM

m/34/5'8"/180lb

as rx'd

8:24 (46 second PR!!)

run on treadmill

Comment #226 - Posted by: Adam Hamm at January 8, 2013 11:20 AM

M/24/6'33/244
10,50
Run on a treadmill....

Comment #227 - Posted by: Rich at January 8, 2013 12:15 PM

14:52 as Rx'd

Comment #228 - Posted by: Owen G at January 8, 2013 6:26 PM

Rx'd 10:46 running in 32 degree "balmy" Wisconsin weather.
Prior attempt was 14:48 four months ago.
CrossFit works and I'm loving it!
M/39/6'1/189 CrossFitting since August 2012

Comment #229 - Posted by: Tom at January 8, 2013 7:45 PM

46/165H/72W 'Helen'
10.25 04-01-13
9.52 07-01-13
9.06 09-01-13
Love this workout, Stephen - Australia

Comment #230 - Posted by: Stephen at January 9, 2013 1:41 AM

9:52 rx'd

Comment #231 - Posted by: Peter Nemr M/31/65.5"/172 at January 10, 2013 1:44 AM

Subd 500m row for run
11:33

Comment #232 - Posted by: DPL at January 10, 2013 3:38 AM

M/33/5'7"/168
rx 10:20

Comment #233 - Posted by: Mark S. at January 10, 2013 4:23 AM

M/29/180cm/73kg

"Helen" modified

Three rounds for time:
200 Double-unders
1 1/2 pood Kettlebell X 21 swings
12 Pull-ups

13:48

Comment #234 - Posted by: ukr17 at January 10, 2013 11:51 AM

11:56

Slacked on the run. Lost forearms on the last round of pullups.

Comment #235 - Posted by: Sinal M/34/5'9"/210 at January 10, 2013 7:31 PM

As Rx'd - 14:50

M/29/164/Sea Level/11 Jan 13

Comment #236 - Posted by: Joshua B at January 11, 2013 3:49 AM

38/m/173
Rx 9:56

Comment #237 - Posted by: ffkwill at January 11, 2013 9:52 AM

sub 300 turns jump rope for runs
pullups kipping/jumping 4/8 3/9 3/9
13:57

Comment #238 - Posted by: David Burns at January 11, 2013 10:21 AM

"Helen"
Three rounds for time:
55 lb. Dumbbell Swing x 21 (subbed for 53 lb. Kettlebell)
12 Pull-ups

Run 1200 meters (on treadmill)
(had to combine the three runs into one)

12:50

BP 135, 155, 175 x 12

Comment #239 - Posted by: Rob S at January 11, 2013 6:27 PM

13:23 asrx (2.5 minute PR!)

runs on treadmill with 1% incline

Comment #240 - Posted by: Boo Boo F/147/5'8/24 at January 12, 2013 6:01 PM

m/39/5'9/181
CFWU-3. Pushups instead of PU 2nd. Superman. Burgener. DU.
9:48
At least better than last time at home. Good job w/KB & PU. Breaks between exercises pretty short. Must go faster on runs, as usual. Pace of last 400 esp bad, esp 1st 200.

9/6/12:
11:04
Wow. That was terrible. Runs outside on measured 100m track. Did that hurt time? Felt like pace good & breaks short on KB & PU.
Done 8/20 at Triangle
9:40
7/23/11: 9:45
11/25/10: 9:58
3/7/10: 9:28-PR
9/30 9:55
4/15/09 10:53
3/1 10:20
11/17/08 10:15
9/21/08 10:44
7/29/08 11:09

Comment #241 - Posted by: jrm at January 13, 2013 5:59 PM

M/33/5'7/168
rx 10:20

Comment #242 - Posted by: Mark S. at January 14, 2013 4:02 AM

13:23 asrx

Comment #243 - Posted by: Boo Boo F/24/5'8/148 at January 14, 2013 7:46 AM

10:15
18 kg DB

Comment #244 - Posted by: Keith at January 14, 2013 11:08 AM

9.49

2nd attempt

male/27/6'1"/87kg

Comment #245 - Posted by: ben at January 15, 2013 12:10 AM

20kg db, 15:23

Comment #246 - Posted by: tum1 at January 15, 2013 7:13 AM

Sub'd for attic equipment, 3 RFT:
5 Muscle up; 10 wallball; 21 KBS (1.5 pd). Attic.
9/9/12:
EPE, then ran from Q to track (~800m?), 12 PU/21 burpees, ran 400m on track, 12 PU/21 burpees, ran back to Q. Then to pigroast. Luke.

Comment #247 - Posted by: ajax at January 15, 2013 10:07 AM

13:20 PR!

Comment #248 - Posted by: Ukkrew at January 16, 2013 8:52 AM

C-
9:24 C2B @ home

Comment #249 - Posted by: Jeff & Charity @ CF Snohomish at January 16, 2013 10:19 AM

M/41/193

14:07 as Rx

Comment #250 - Posted by: Scott Andresen at January 17, 2013 5:12 PM

Crossfit day 3.

15:03

24KG KB & used purple band to scale pull ups. All done dead hang as I can't kip (yet).

-2 Deg Celcius, 10cm of snow outside & falling while running made the 400m bit tricky (& slippery).

Third set of KB's sucked.

Comment #251 - Posted by: Pebbles at January 18, 2013 5:45 AM

16'15"
knocked a 1'40" off my last time

Comment #252 - Posted by: RAD at January 19, 2013 3:12 PM

M/29/143#

Done 20/01/2013

Rx'd 13:10 (PR)

Straight sets of the swings all three rounds, pull ups fell to singles during round 2.

Comment #253 - Posted by: Keen-NZ at January 19, 2013 10:53 PM

13:13 RX. F/36/188lbs Pull ups slowed me down.

Comment #254 - Posted by: Wendy at January 20, 2013 7:46 PM

12:23

went slightly slower on runs (8.6-8.6 mph), which may have helped since this is a PR by 19 seconds.

Comment #255 - Posted by: Manchild at January 23, 2013 5:47 AM

Rx'd: 10:30

Comment #256 - Posted by: Graig/M/32/5'9"/185 at January 23, 2013 6:19 AM

June 2012 15:48
September 2012 16:49

treadmill
neutral grip jumping pu

16:48

m/42/5'8/240

Comment #257 - Posted by: phat boi at January 31, 2013 1:09 PM

with 50# kb

14:38

Comment #258 - Posted by: Callum at March 12, 2013 5:54 PM

As Rx'd: 9:39

Comment #259 - Posted by: Dennis M/29/6'0/190 at April 29, 2013 3:34 AM

11:27 not sure if i ran 400 meters or not but still a good workout

Comment #260 - Posted by: scott at May 20, 2013 10:30 AM

Run Modified

1 mi Run
21 Kettle bell swings 7:33
12 Pull ups

1mi Run
21 kettle bell swings 7:53
12 Pull-ups

1mi Run
21 Kettle bell swings 7:51
12 Pull ups

Comment #261 - Posted by: Brodey at May 20, 2013 2:41 PM

13:04, doing the eveloutions without stopping now. Just have to pick up the pace

Comment #262 - Posted by: Mack at May 20, 2013 5:42 PM

11:25 (PR 9:27)

Coming off not working out much, very slow on the runs and PUs.

Comment #263 - Posted by: tgremillion M/32/6'1/185 at August 8, 2013 6:10 AM

CFWUx3 (PUs 1st rd only)
10:00 (+:07)

Comment #264 - Posted by: Doug at October 6, 2013 12:04 PM

PB 11:28 17.06.13 25k db

Comment #265 - Posted by: zenoperegrinus at April 17, 2014 11:23 PM
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