WOD Rx’d 022709:
modified as follows:
All pull-ups assisted
All sit-ups at incline

Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
Walking Lunge 100 ft.
3 Pull-ups
3 Sit-ups

My pull-ups still stink, but that is likely to take months to significantly improve on. I managed to do some palm in pulls, which I think I need to do a lot more of if I really want to improve.

Time: 32:22

“Helen”

Pack:
3 rounds for time
Run 400 m
21 dumbbell swings, 35#
12 pull ups

7:34 (PR)

“Helen”

Three rounds for time:
Run 400 meters
20# Kettlebell X 21 swings (heaviest DB/KB we have, for now)
12 Pull-ups

9:36

+ 3 more sets of KB swings after finishing (since less than 1/2 the RX’d weight)

Pack:
For time:
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters

19:34

“Helen”

Pack:
3 rounds for time
Run 400 m
21 dumbbell swings, 45#
12 pull ups

16:40

slow transitions
    -treadmill takes some time to come up to speed
    -seriously sucking wind
3rd set of dumbbel swings were broken
All 3 sets of pull-ups were broken

I was doing something stupid and fell off a stool last night. I’ve hurt my calf muscle. So It will be rest until it feels better.

Wow! I did the Puppies workout but with a 35# dumbbell.  Did the CFWU minus pullups beforehand.  Time for Helen was 14:13.  My son did his first CF Kids workout today before I did mine.  We are both diggin it.

Five rounds for time of:
Row 600 meters
100 ft Walking lunge
35 push-ups

30:04

CFWU (no dips/pull-ups)

WOD 090106
Complete four rounds for time:
Run 400 meters
15 Handstand Push-ups (pike off of box)
15 pull-ups

28:54

Did some handstand work at end….happy to finish this today

My first Helen

3 rounds for time of:
430m run (includes going up/down the stairs to get to the pullup bar/dumbbells)
21 20lb dumbell swings
12 pullups (a mix of kip/jumping)

16:44

Most of the time was spent doing the pullups as I’m coming back from tennis elbow.

I don’t have a kettlebell yet and have been planning to buy one, so these dumbbell swings were well timed.

Given my results, can someone suggest a good KB weight to buy?

I’ve been crossfitting for about 3 weeks now with the bodyweight WODs.  I’ve just started trying the main WODs a few days ago when I have access to the appropriate equipment.  I’d like to get a KB, some rings and a medicine ball to start but am wondering what weight KB and ball to get for starters.

Buttercups:
200 m run
12 dumbbell swings, 10#
6 pull ups (assisted)

x3

10:32

My first date with helen…
Warmup:
Light stretching, 1 min switch-step onto 20 in bench
12 burpees
SAMSON
Rest 2 min
then:
Run .25 mi at speed 8
21x 20# DB Swing
12x Pullup (last 6 jumping)
Run .25 mi at speed 8.3
21x 25# DB swing
12 Pullups (pure negatives)
Run .25 mi at speed 8.5
21x 25# DB swings
12 Pullups (last 8 jumping)
TIME: 13:07
then:
Cooldown
5 burpees
arm circles

I liked this one - should have used 25# DB from start, maybe even 30#
either way it made me pay
Crossfit is King

“Helen”

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

13:20

First half of pull-ups legit, second half assisted to keep metcon going.

Learned about crossfit last week in Sarasota from friend Laura R.  She is a big dog cross fitter!  Amazing results.  My routine was old, so here I am.

Adapted Helen for day 1.

Don’t have a pull up bar yet, not that it matters….....at this point anyway

3 X’
400 meter run
Dumbell Swing 15 X 15#
Girly Pushups

14 minutes even

“Helen”

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

10:45

I couldn’t breath, or move at the end. Felt great!!