"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.

Comments

[fkelsey34/6'2/198]

14:10 just could not get going this morning.

[Wes]

I could have shaved a little time off if I didn't have to run up and down the stairs to the treadmill...

I scaled the weight on the KB to 45 lbs.

16 minutes

[Roy]

About 14 minutes flat. used 45lb kb and treadmill. thought i was going to blow

[jkeel 33/5'9/165]

Ft. Rucker's gym set up SUCKS!
There is no way they could pack another piece of useless equipment into it for people to sit on.
anyway...
Helen on treadmill/55lb DB had to sprint from treadmill and dodge the people looking at themselves doing curls in the mirror to do swings and pullups.

11:44

Spencer did it in 12:07

[awheat 32/6'2/195]

ashley 11:10 rx'd pr
lyn 16:17 35K.B. jumping pu

[awheat 32/6'2/195]

I just registered for the bowling green KY cert. Anyone else
in?

[awheat 32/6'2/195]

Keri - 13:00 assisted pullups
shelby- 10:02 subbed 50 squats for running

[Nut]

13:10
the run was done on a treadmill 35lb kettle bell

[Sam W]

12:49
About 100 degrees outside and made the mistake of drinking a protein shake about 30 mins before...Bleck, it sucked

[Sam W]

Hey how about a few more pics, it is nice to be able to put faces with names.

[Shea]

25# DB for KB swings
PU's with 90# assist (this is improvement for me--yay!!!)

13:10--was the time on my watch, BUT I had to wait for the pull-up machine 2/3 rounds and it seemed like it took forever for the TM to get up to the speed I wanted! Excuses, Excuses, right?

[JStines]

45# kettle bell (biggest we have and it was the first time that I got to use it)
ran on treadmill
11:52

[jkeel 33/5'9/165]

Awesome job Shea!!
Ashley, Jennie and I are both in for the Bowling Green cert.
This will probably be the closet cert in a while!
Sam I'm calling you out you need to come!!!

[Jennie 27/5'7/135]

I think we have a couple new converts at the gym in Henderson. Today was their first day, Helen being a great WOD to start with. I'm trying to talk them into posting. I guess convincing them to stick with it will be my first task. It's hard to accept that 11 minutes was better than the previous routine of 2 hours of cardio and lifting. Maybe...just maybe...

[Jennie 27/5'7/135]

Oh yeah, and I (Jayson is out of town) am taking some equipment to Malesus again this weekend if anyone wants to go. 9AM at the tennis courts. The new people are coming!

[Jennie 27/5'7/135]

OMG!!! Have you all seen the WOD for tomorrow? OMG!!! We will be subbing, doing a make-up or skill work.

[Shea]

I'm in for Saturday at the park. Maybe we won't get rained out again! I SO wish I could go to the Bowling Green cert, but...

[Shea]

About the 15k--that is a good start for marathon training for The St. Jude/Memphis Marathon in December!

[joebob]

13:07 used 40 lb db for kettle bell. Didn't feel like makin up a ghetto bell Jayson..

[Jennie 27/5'7/135]

This is one of my first documented workouts from when I started doing only CrossFit in February. It shows strength progress, but at an apparent sacrifice for time.

February 1, 2008
TM run
17.5# db swings
110# assist on gravitron pullups
12:15

March 27:
TM run
35# db swings
80# assist on pullups
11:02

Today:
TM runs @ 8.9, 8.7, 8.9
40# db swings all 3 rounds
3 kips/9 assist @ 60# rd 1
1 kip/11 assist rd 2
0 kip/12 assist rd 3
13:22

Not that I need excuses, but I have some. I ate mexican for lunch which was totally not zone friendly, I had not eaten in 6.5 hours which also isn't zone friendly and I am so sore from the AMRAP 15,12,9 WOD I did Monday that I can hardly make my arms move. Oh, and it is so hard to hold a 40# db for swings. That's all.

[Nut]

did this workout again today this time with 45lb KB 12:47

[cdorris]

Did this on treadmill and scaled w/ dumbbells. Looking for time.

[Nut]

13:38