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

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!

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

maybe you guys will start calling hip extensions hip extensions?

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

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

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 :-/

10:48 ...as Rx'd

M/36/1.75m/90kg

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

M/47/185

10:40

8:26 (pr!)
50# kb

10:04 rx

14.30 rx

m/32yo/5'6"/170

as prescribed
12:30

last time was 16:49

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.

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

m/44/5'6"/140

55# dumbell
11:58

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

9:42.

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

Third set of KB swings were tough!

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

12.20 as rx'd

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

12:50 with 1 pood kb

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

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

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 :(

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

Rx'd-8:55

M/178/33
Rx'd 11:58

Rx'd 7:31

M/36/180/95

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

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

8:23 as RX'd...

Bout to hit this one up!

male, 52 / 5'11" / 205

14:26 rx

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

8:46 as rx'd

12:00 w/400m rows

Sunshine in upstate NY! Whoop!

Oh Helen how I've missed you!

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

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

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

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

13:07 as rxd

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.

9.12 Rx. 22.5 kg dumbbell

My mistake, correct time was 8:55 rxd.

7:31 RX

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

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

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

11.30 as prescribed.

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

Comment #37 typo. Should be Kipping

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

8:58 w/ 52.5#db

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

Filter!! Ack!

40lb KB.

About 10:00. Stopwatch stopped midway.

11:18 on treadmill

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

1st week with Crossfit- love it!

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

1st week with Crossfit- love it!

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

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

M/40/5'11"/205

Subbed pullups for jump pullups.

13:41

11:27

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

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

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

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

13:40 RXd

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

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

Rachel- usually 1.0 pood

8:56 with 57# KB

12:50 for first try

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

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"

rx'd 11:40

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

155
185
205
225F
225F
215

m/40/6/190
As Rx'd

13:11

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!

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

13:39

2 pood

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.

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

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

PR

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

11:43 more difficult then it sounds.

14:07 rx. pr.

17:58 Rx. Benchmark.

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

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

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

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

9:56

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!

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!

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

M/24/5'8"/175

9:08 as Rx'd

Felt disappointed, but positive, 11:14.

M/53/6'3"/165

13:40

.25 mile runs on treadmill.

Thanks Bingo! Semper Fi!

Helen, pushups instead of pullups, 9:04.

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

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

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

7:46 RX'd

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?

25:15 scaled pull up to assisted

Gotta start somewhere.

25/m/345

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

M/33/5'8"/185lbs

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

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)

M/26/170

10:51 as RX'd

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

First attempt at Helen.

12:09 RX'd

5'4" / 135 / 23

Two partners
Sean 9:03
James 9:59

M/34/5'10/178

10:54 with dumbbell

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

MOD (.3 mile row for 400 meter run)

11:45

M/52/193lb

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

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

M/40/200

9:41 as Rx'd.

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

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

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

M/31/195/72

12:15

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

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

10:30

10:11 PR!!!

11:39 as rx'd

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

oh ya...

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

(before wod)

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.

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

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

M/22/5'11"/183

12:03.1 RX'd

55# DB swing

M/42/174/84

13:40

as Rxd

m/49/5'10/173

as rx'd (on treadmill)

12:13

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

14:03 as Rx'd

M/42/173/84

13:40

as Rx'd

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

M/36/5'11"/185

9:49

50# kb

M 28 / 220 / 6'4"

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

As rx 9:04

M/28/179.2lbs

10:38

Also cold here 18*F.

M 28 / 220 / 6'4"

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

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.

30 lb kettlebell

8:48

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

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

16:23

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

M/30/6'/195

M/30/6'5"/220

8:16 rx (pr)

First time linking 12 butterfly pullups!

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

27yr/75'/253lbs

12:17
1.5 pd

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.

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

Rx'd
10:03

12:28

As rx'd

10:31 rx

Rx'D
11:08

M/35/5'9"/165#

As Rx'd in 12:29.

M/17/6'2/90kg

12.28 as rx'd

First time

40# KB
11:17 (PR)

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

13:22 as Rxd

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

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

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.

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

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

12.59 as Rx'd (pr)

23/m/5'11"/175

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

8:24 rx

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!

M/52.92/154/1-1-06

1 Pood/TM/Butterfly

11:10 PR (by 0:46)

If I could only run...

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.

9:30 (pr by 9 seconds)

10.30

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.

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... :-)

11:00

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

10:26

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

Runs were cold! 5 degrees this morning! whooo

Completed as Rx'ed.

Total time = 16:41 (PR)

Completed as Rx'ed.

Total time = 16:41 (PR)

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

11:06 11:02 last w runs outside

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

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.

12:15 pr
treadmill @ 8:5

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.

10:28

Only had a 2 Pd KB.

M.38.170.5'10" - Grantham, UK

11:23

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

17:40

12:28
Rxed

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

M/37/6'2/220lbs

60 lbs KB 11:14

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.

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)

M/48/167

11:53 Rx

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

Rx'd 11:47

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

33/m6'2"/195

M58/185/5'9"

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

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

Rx'd 9:44

15:30 Rx

M33/81kg/1.78m

15:35 Rx

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

13:29

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

as rxd @ CFC

8:57

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

33 yom, 190 lbs

9:56 as rx'd

way off my PR

12min Rx'd

10.19

First Helen

male/27/6'1"/87kg

M/30/5'6/160

11:26 rx'd

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

9:22. 45# dumbbell.

M/27/6'0/185

8:51 Rx

F/27/5'5"/120

12:53 Rx

10:25 Rx

M/43/5'8"/175

Rxd in 8:00

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

M/6'2"/35/220

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

18:00

300 meter run
26lb kb
Pullups with band

9:40

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

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

As Rx 8:48

M/168#/6'/38 yrs

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

10:10 Rx'd.

m/30/68"/135 lbs

35#kb
400m was on a tredmill

9:11

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

subbed:

35# plate for kb swing
jump rope for running

11:23

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.

m/34/5'8"/180lb

as rx'd

8:24 (46 second PR!!)

run on treadmill

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

14:52 as Rx'd

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

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

9:52 rx'd

Subd 500m row for run
11:33

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

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

11:56

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

As Rx'd - 14:50

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

38/m/173
Rx 9:56

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

"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

13:23 asrx (2.5 minute PR!)

runs on treadmill with 1% incline

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

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

13:23 asrx

10:15
18 kg DB

9.49

2nd attempt

male/27/6'1"/87kg

20kg db, 15:23

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.

13:20 PR!

C-
9:24 C2B @ home

M/41/193

14:07 as Rx

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.

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

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.

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

12:23

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

Rx'd: 10:30

June 2012 15:48
September 2012 16:49

treadmill
neutral grip jumping pu

16:48

m/42/5'8/240

with 50# kb

14:38

As Rx'd: 9:39

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

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

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