Do you through the ball from the chest or from behind the neck?

28lbs... ouch!

The first of Kelly's "broken left hand" WODs:

10 pullups
10 deck squats/10 height jumps/20 unanchored situps x 5 rounds
10 pullups

8:36 - using an Ironmind Eagle Loop attached to left ring, found I can use the index and middle fingers for pullups with little pain to the broken part of my hand. I slipped them back into the splint when finished. 20 pullups isn't much, but it was what I could do without straining anything.

10# right hand clubbell:
1x10 inward pendulum to order
1x10 outward pendulum to order
1x10 torch press from order

a well needed rest thats for sure.
But I will go for a 3 mile walk through
the snow later today..
Thanks cf keep up the good wod's

It is important not to go too heavy with the ball and strive for a stable back when chucking the ball. You should try to extend the arms and bring the ball behind the head as the pre-set before the throw.

I have one question. Are the numbers and times I'm putting up here good for a 16 year old?

Dan M-

Bro, the fact that you are even here is good for a sixteen year old. When I was sixteen "forging elite fitness" occupied the space in my schedule right next to "pulling fingernails out with pliers." Keep up the good work.

-D.

Dan M--I haven't seen your numbers and times and i am new to CF myself, but for a 16 year-old, just choosing and sticking with a workout program is awesome. My sister and I used to watch the high school athletes at our gym workout, and out of all the ones that did, now, about 5 years later there is ONE left. Hope you will be that one from your school.
Kelly--Pull ups with a broken hand? You rock! Eat well, rest up, and heal quickly!!

1st of all congratulations to PHIL & RYAN on your first MUs & also SEAN on the coveted elusive one arm PULLUP! and special thanks to Coach Sommer & others for all your comments via the Message Board as I did doubleMU today... now on to triples, quads etc
My guess is that Kelly will be the next single arm PullUp team member

Congratulations to Sean! Impressive.

Medicine Ball Sit-up Throws are 'fun.' They are even more 'fun' if you have to hold a hollow position while you do them.

Front squat 85 x 5x5
Bench press 145 x 5x5
Clubs in between.

Pull ups with an index and middle finger. I struggle with two good hands, a jump, a kip from hell, and a partridge in a pear tree!!!
Nice work Kelly! I will never bail on a WOD again after reading your post.

Dan M.,
As long as I keep posting here, your numbers will always look good!

Thanks guys. I've been lifting weights since I was 12, but I've never done anything like this before.

Thanks for the encouragement everyone! I really appreciate the support.

I suppose this injury is my chance to put my creative mind to work so I can still Crossfit...I only hope I can talk the doctor into leaving my thumb and two fingers free of a cast during tomorrow's visit. It's good to be able to do even a few pullups and maybe work on a strong pinch grip...

3 days til pst...
did this one three times throughout the day:
single sets: 80 pushups, 90 situps, 18 pullups

and since i missed the pool...
20min of:
jumprope, 100 reps
wallball w/ 30+ pound ball @ ~10ft target, 20 reps
med ball swings, 20 reps
"benders", 30 reps (the same motion as RDL w/o the weight)
walking lunge, 30 reps

Warm up:

O-Lift drills with a broomstick, overhead squats and shoulder stretches with a bungee cord
slingshots, tactical lunges, and windmills with 26lb kb

Workout:

4 Rounds

15 7ft Distance Jumps
15 Pullups
15 Two Hand Swings with 52lb KB
15 Pushups
15 more Two Hand Swings with 52lb KB

Workout time 50 minutes.
This was the first time I've done a workout with this many pullups without having to resort to negatives or kipping pullups. All pullups dead hang. Had to get crazy breaking up the sets though. Last two sets of pullups were 1-2-3-2-1-2-3-1.

Did a 4.5 mile PT run, did well for not having run over 3 miles in about two months. I could tell my wind was much better than anticipated.