Pyramid Double Helen/
남(m)/46/171cm/94kg/230514/
For time:
Run 1,200 meters
63 kettlebell swing
36 pull-ups
Run 800 meters
42 kettlebell swings
24 pull-ups
Run 400 meters
21 kettlebell swings
12 pull-ups
♀ 16-kg KB ♂ 24-kg KB
Post time to comments./
54분08초/
일요일 낮 첫번째와드

CFWUx2 7kb swings
30:55

21:41. m/c runs @3% and 16kph R1 and 12.5 (R2/3), sdlhp x40, 30, 20 @20kg kb (2x10), strict pull ups x21, 14, 9. Figured I'd be better  off aiming for 20 mins so wasn't to far off. Last did this ten years ago.
10.10.2010. 33:38. subbed 16kg/35lb db swings, strict pullups broken (1st, 11 then 5s, 4s, 3s, 2s, 2nd, 10, 8, 4, 2, 3rd, 8, 4) need to set a break number and stick to it to avoid breaking into 2s

22:40

32:16
Heaviest kettlebell available was 44 lbs. 

34:55. 20kg

RX 
33:43
Rough...

Unhealthy air quality here, unfortunately I have asthma and don’t need a flare up so I decided to subtract the conditioning element. Did 9 sets of 8 strict pull-ups: 4 pronated on bar, 3 on rings, 2 supinated on bar, then 3 sets of bent over rows with 2x53lb kbs. (9-9-12)
Then 3 sets of 9 hammer curls with a single 53lb. Kettlebell, 3 sets of 10 Each arm normal bicep curls with a 12lb dumbbell, and finally 3 sets of 9-12 hammer curls each arm with the same weight. Last set was to failure on everything but the pull-ups. 

181/41/69”

17:58 rx’d

28:50 (w/rows of 1.5/1/.5k & 50# kb)

34:22...Sc KB swing to 50# & Russian style

25:16 rx 

F/50/145/5'6"
scaled: 1 pood KB; 50% pull-ups
~1200m
63 KBS
18 pull-ups
800m
42 KBS
12 pull-ups
400m
21 KBS
6 pull-ups

30:30

subbed 2x 25# KB swings due to lack of 24kg KB: 22:16

28:10

27:58

swings by 32
pull-ups by 10
max HR 175

Male 50yo/180cm/79Kg
31:54
Rx'd 

25:30 Rx

twas a tough one

M/27/6’1”/195

Hello, first time posting! Used to do CF 5 years ago and wanting to start it up again. 
F/34/5’3/129lbs
29:00
modifications: don’t have a pull up bar yet so did pushups instead of pull-ups 

M/42/6’3”/215

22:45 

runs were much harder than I anticipated today

34:35
35#KB, jumping PU

28:03 RX (strict pull ups)

My bar’s too low for kipping, so all my pull ups were strict. If I could kip, I estimate 3-3’ off my time.

My legs were still wobbly from yesterday’s row sprints. Running felt much harder today.

Pyramid Double Helen
For time:
Run 1,200 meters
63 kettlebell swing
36 pull-ups
Run 800 meters
42 kettlebell swings
24 pull-ups
Run 400 meters
21 kettlebell swings
12 pull-ups
♂ 24-kg KB

28:17

25:26 RX

M/43 /78kg 
Rx 21:50

27:26 - not strict pull-ups - 20kg

runs on treadmill @ 1% incline
kb swings @ 45lbs
Strict pull ups

25:12

Rx’ed 
= 22:38
Slow and steady 

42:31 used a 40lb dumbell everything else RX 
5"11 44 200lbs 

28:30:10

Did kettlebell swings with 40 pounds dumbell and did assisted pull ups with band

Hi all, first time posting and first CF workout! This was killer
m/38/6’0”/180lbs
23:38
mod's: 50lb dumbbell, run on treadmill rounded to .75/.5/.25 miles, lat pull-down machine at 150 lbs

Regular Helen in 9:55. PR of 10 seconds over prior best of 10:05 on 5/15/2018. 

25:25

Rx’d (male)
22:21

33:20 Rx. Pull-ups were the rate limiting factor...

rx'ish
russian kbs 53#
strict pull ups
runs/reps as rx
35:59
m/50/175

warm-up: ≈ 10 min

Run 400 meters
32 kettlebell swing
15 pull-ups
Run 400 meters
30 kettlebell swings
10 pull-ups
Run 400 meters
32 kettlebell swings
6 pull-ups
WOD
RX : 20 min

Cool-down: ≈ 5 min

 7.5-kg KB

it was my first session of training CrossFit , what do you think about my performance ?! 

33:16 rx women
after I did the 1000 DU's challenge of Rory McKernan as a warm up

1200 m Run
63 KB Swings 40#
36 Olympic Ring Push Ups
800 m Run
42 KB Swings 40#
24 Olympic Ring Push Ups
400 m Run
21 KB Swings 40#
12 Olympic Ring Push Ups 
21:12

For time:
Run 1,200 meters
63 Dumbbell swing
36 pull-ups
Run 800 meters
42 Dumbbell swings
24 pull-ups
Run 400 meters
21 Dumbbell swings
12 pull-ups
--------------------------------
Time: 22:05

M/24/5'8"/160lb
CrossFit AFK

22:52 - Rx (50-lb dumbbell)

37:37 Rx 

Women's Rx: 22:52

American KB Swings
Strict Pull-ups 

Lots of scaling bc no equipment that meets standards:
75 burpees
48 Single arm kb swings with a 65 lb Db (24 per arm)
30 strict pull ups
50 burpees 
32 ...(16 per arm)
20 strict pull ups
25 burpees
16...(8 per arm)
10 strict pull ups

Managed 33:43

Scaled to rower and damn it felt good 

JonNYC 51/M/180/5'11" xfit since 6/08
35.55 Rx
8/20/20 at 3.34pm

JonNYC - 41/M/170/5'11" xfit since 6/08
34.17. 60# WA PUs. 55#KB.
July 26th, 2010 at 12:00 pm

My legs were so sore from subbing in 400m sprints for the row yesterday. Ouch ouch ouch. Had a hard 25 minute time cap due to a busy work day. Got the first 2 rounds in RX. But dang those runs were labored. 

22:45
subbed 50# dB Russian swings

Long time no see, everybody.
Finally trying one of these again. 
35 min. RX
I'm 46/5'11/196

All Lives Matter 
God Bless
-Davy

Rx 28:13
M/47/5'9"/143#

Jackie:
26# kettlebell
ring rows
28:49
F/45

As rx’d, 25:16.

Nasty.  About a minute and a half slower than last time (4 years ago).  Had to towel off shoes before entering gym before each run, so some of the time got eaten up there.  The rest is just me being slow.  First run 7 min/mile pace, but the rest were more like 8 min.  Broke swings 30-23-10 / 21-14-7 / 21, which is one additional set compared to last time.  Pull-ups again in sets of 12 – very grippy.

47m/5'10"/185

24:50 Rx
m/52/5'11"/200#	

Helen : 

400 meter run
21 dumbbell swings ( 19.5 kg)
12 jumping pullups

Time;  11:17

M/45/6'2"/185#

Russian swings the rest as rx'd 
20:56

Rx:30’54”

23:10 RX

1 pud kb
28:39

24:47 
(35# DB)

Rx 25:32 

35/195/5’9/M

Helen - 8:45 rx

Last compare is 170108 - 11:47 - runs were on treadmill

For time:
Run 1,200 meters
63 kettlebell swing
36 pull-ups
Run 800 meters
42 kettlebell swings
24 pull-ups
Run 400 meters
21 kettlebell swings
12 pull-ups
52 lbs.   Blue band pull-ups  Assault Air Runner 37:15

🇰🇷 M/46/93kg
☆35:48 (Run 800m 후 양쪽 허벅지 경련으로 4분간 마사지) 

"내다리야~♥ 고생이 많다"

CFHIM - MAKING PEOPLE BETTER

24:51 Rx 

m/51/5’8”/150
27:48
russian swings

For time:
Run 1200 meters
63 Kettlebell swings, 1.5 pood
36 Pull-ups
Run 800 meters
42 Kettlebell swings, 1.5 pood
24 Pull-ups
Run 400 meters
21 Kettlebell swings, 1.5 pood
12 Pull-ups

Round times
R1 | 13:47 |  
R2 | 09:35 | -252 s 
R3 | 04:26 | -309 s 

45# DB for swings
strict pullups

22:43

22.30 but had to sub pull ups as no rig for 2 x push ups 

WOD ANALYSIS

Coaching notes:
After each round, “400m of run, 21 reps of KB swings and 12 reps of pull-ups” are decreasing. 
What does this decreasing template remind you of? This is the Helen program; after each round, the number of repetitions decreases as much as a Helen program.
There is another interesting thing. The numbers of KB swings and pull-ups reps in each round are inverse to each other, for example 63 vs. 36/ 42 vs. 24/ 21 vs. 12.

Modality: This high volume WOD is a triplet modality that combines a sprint run from metcon modality with a moderate weightlifting movement and moderate skill gymnastic movement.

Purpose: The distance and reps of this program are high. This WOD is challenging the mental and muscular fatigue and improves the fatigue capacity. Athletes need a high motivation to finish this program. This WOD teaches fighting until the last moment. This program teaches fighting in the worst moments of life. “What doesn't kill you, makes you stronger” as said Nietzsche. That's what CrossFit is. Becoming stronger than yesterday.

Time to perform: This high volume WOD takes about ≈ 26 min, so if the athletes perform this WOD longer than it, trainer can scale it. Advanced athletes can do it under 24 min.

Running a class: Trainers have ≈ 34 min for set other parts. So he/ she can set the other parts according to purpose of the training and level of physical fitness of athletes.

Note: This WOD set in 3 cycles. Overall, athletes should perform 2400m sprint run, 126 reps of KB swings and 72 reps of pull-ups.

Physiology (GPP): Cardiorespiratory endurance, strength and stamina play the major role in this exercise. 

Physiology (energy pathway): The aerobic system is the dominant energy pathway in this WOD.

Anatomy:
Run: Gluteus maximmaus, Iliacus Psoas, Rectus femoris, Sartorius, Quadriceps, Hamstring, Gastrocnemius, Tibialis anterior.
KB swing: Trapezius (upper& lower fibers), Anterior deltoid, Gluteus maximmaus, Quadriceps.
Pull-up: Rhomboid, Latissimus dorsi, Biceps.
_________________________

Running a 60 min class:
Whiteboard: ≈ 3 min
General warm-up: ≈ 5 min
Specific warm-up for run: ≈ 4 min
Specific warm-up for KB swing: ≈ 6 min
Specific warm-up for pull-up: ≈ 5 min
WOD: ≈ 26 min
Cool-down: ≈ 11 min

You can see other analysis in my instagram page.
Train hard and challenge your body. Enjoy it ;) 
GOOD LUCK

Globo/home scale:  You can sub dumbbell swings, 35/50 lb dumbbell, for kettlebell swings if you dont have a kettlebell.  Running subs 1500/1000/500m row or 75/50/25 calorie assault/echo bike, 3000/2000/1000m bike erg, 60/40/20 burpees, or 150/100/50 double unders.  Pullup sub do an equal number of rows per side with your kettlebell or dumbbell.

RX:26'00''.

RX:24'35''.
https://youtu.be/IoDHDcZdNws

Champions Club Scaling Notes

RANT
I think doing pull-ups with a reverse grip (palms towards you) is a good default because it automatically puts our shoulder into external rotation - which is a stable position while overhead. This means that I can get a lot of repetition on kipping and kipping pull-ups without having to worry about shoulder injuries.

WHAT ABOUT THE MOVEMENTS
Running - locomotion, using gravity, unilateral loading
Kettlebell swing - jumping, external load, overhead, core-to-extremity
Pull-up - pulling, overhead, skill (kipping), core-to-extremity

WHAT ABOUT THE FORMAT
The regular Helen would be more of an endurance bias, whereas this version shared a bit more towards stamina. Descending rep scheme does allow for us to push a bit at the end, though.

TECHNIQUE SCALE
5 rounds of:
Run 400 meters
21 kb swings
21 kips/12 kipping pull-ups
*this would be at a moderate intensity

CONSISTENCY SCALE
As listed but rest between exercises so you can do everything unbroken

INTENSITY SCALE
Good ol' Helen.

MY STUFF
I did the mile run/sit-up one with the 3:30 session today. 19:33. I got beat by a freshman and sophomore in high school.

GENERAL FEAR LEVEL: 7