Helen

Today brings just the 3rd repeat WOD in my 3+ months of Crossfit.
"Helen"
Three rounds for time:
* Run 400 meters
* 21 reps of 55-pound dumbbell swings
* 12 Pull-ups
Last time I did this was Jan 6th (my 40th birthday) and it took 18 minutes indoors using a treadmill.
Today was outside in 20 deg windy weather and subbed 60lbs instead of 55. Did pullups on a tree limb (hard to grip). Still improved my time to 14:31.

Hit Olive Garden for lunch and ate some Gnocchi and Chicken swimming in butter...

Afternoon was biking: 1.5hrs on rollers with (3) 5 min intervals and one 10 min, plus some single leg pedaling work. Did this while watching Revenge of the Sith...workout and the movie...pure evil.

Another bit of info on Crossfit, the equipment that you will need is very basic. I've not been to a Crossfit affiliate gym, but what you will find there typically is lots of medicine balls, bumper plates and barbells, Concept 2 rowers, treadmills, pull up bars, rings, glute-hamstring sit up benches, kettlebells, dumbells, 24" to 36" boxes for jumps, squat racks. No complex machines that work one muscle group. With this, it is very easy to build up a solid home gym to practice and train. My goal? I'd like to build an outdoor combo kids playset / Crossfit capable structure.