April 10, 2005

Sunday 050410


Five rounds for time of:
Run 400 meters
30 box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Post time to comments.


Enlarge image

Lance Scott, Phil Canto, TJ Cooper and Bobby Nauss - CrossFit East

Posted by lauren at April 10, 2005 6:41 PM

Yup, you had to go and say something Kelly...

Comment #1 - Posted by: Matt G. at April 9, 2005 6:56 PM

Very funny Coach!!

A benchmark WOD of my very own consisting of my most difficult exercises....:)

Comment #2 - Posted by: kelly moore at April 9, 2005 7:18 PM

this is so depressingly hilarious.

Comment #3 - Posted by: ediddy at April 9, 2005 7:33 PM

This very well could be the end of me. Heart: Thank you for the faithful beating you've given me for so many years.

Comment #4 - Posted by: timM at April 9, 2005 7:52 PM

That was just plain evil...I love it!

The scary thing is that at Kelly's worst exercises, she will still smoke most of us...


Comment #5 - Posted by: murph at April 9, 2005 8:58 PM

I have no wall or weighted medicine ball at my g ym. What can i substitute for the medicine ball part of the routine

Comment #6 - Posted by: ken at April 9, 2005 9:05 PM

Haha, coach has obviously got a very dark sense of humour as evidenced by his April fools WOD and now this one, I like it!

Ken, Dumbell thrusters with 2 x 20lb dumbells is the accepted substitute for wall ball

Comment #7 - Posted by: Don Stevenson at April 9, 2005 9:16 PM

25:32 I feel like Puddin'...

Comment #8 - Posted by: Paul Moldovean at April 9, 2005 11:23 PM

I feel like jell-o. Not pudding... like a semi-solid jiggler.

Comment #9 - Posted by: Jocey at April 9, 2005 11:38 PM

Well... ouch, we had to do thrusters instead of wall-balls due to lack a medicine ball. I would agree with my friends above.. i feel like jell-o, or something of the sort.

Comment #10 - Posted by: Vince at April 9, 2005 11:41 PM

Reminds me of something that happened on friday. We went out to lunch for a co-worker who was leaving our dept and one of the guys says to me as we pass this pretty tall bench/planter cement thing, "Can you jump up on that?" I thought it looked a little high but I said I'd try. "With both feet, right?" he asks. Me: "Right!"

And I made it! It might have been 24". Maybe a little less.

Everything is a dare since I started telliing this guy about CrossFit!

Comment #11 - Posted by: laurar at April 9, 2005 11:46 PM

That did make me laugh, Kelly.

As soon as I saw it I thought, "Kelly? that is everything that Kelly hates...?"

Comment #12 - Posted by: Pat at April 10, 2005 12:00 AM

Oh... and coach...

"What about cardio?" ;o)

Comment #13 - Posted by: Pat at April 10, 2005 12:01 AM


subbed thrusters for wallball

fell off the bench i was using for box jumps twice!!!

Comment #14 - Posted by: DavidE at April 10, 2005 4:47 AM

KELLY... your words yesterday were obviously prophetic...Next time, maybe try REVERSE PSYCHOLOGY on COACH ieI" sure hope we dont have an extra day off...."

Comment #15 - Posted by: dave k at April 10, 2005 5:37 AM

Dave K.,

I was thinking something more along the lines of:

"I'm really bad at relaxing on the beach with a couple of blondes and a margarita."

Comment #16 - Posted by: Matt G. at April 10, 2005 5:47 AM

great WOD
only thing that was different than RX'd was I only had a 12lb. medicine ball.Gonna convert a basketball soon to 20lb.med. ball.

Comment #17 - Posted by: JeffT at April 10, 2005 6:05 AM

What a day it's been, and the sun is not even up yet. Went out to get the paper and found a vole writhing around in the grass, then picked up and carried off by a nasty looking magpie. Then I came in to find today's WOD. That bird's going to find me later!
Matt - we ended up with at an ironshore beach with 50 degree water rollin in...

Comment #18 - Posted by: Steve S at April 10, 2005 6:07 AM

Wow, that's the funniest thing I've seen all day (granted, it's early).

But if workouts with exercises we suck at are sharing names with us, I need to change my name to Fran. At least that one is androgynous...

Comment #19 - Posted by: Chris Forbis at April 10, 2005 6:08 AM

Well... this time yesterday I was happy just to be able to move 10,125lbs in less than 20mins.. Kelly was being humble as usual... & whats our reward??
Matt G...I agree ,we need ...we need to be really creative in our "comments" I guess Coach AKA THE PUNISHER does read all these posts... "lets be careful out there"...

Comment #20 - Posted by: dave k at April 10, 2005 8:26 AM

OK - I guess this is Coach's way of shaming me into working on my weaknesses: 30:58. 20" box jumps and butt-to-ankles 9' 20# wall ball.

I'm lousy at box jumps anyway (jump, land like an elephant, jump off, land like an elephant, repeat), but after breaking the bone in my hand last year doing 24" box jumps, (yes, I'm a klutz) I'm leery of trying anything higher.

Since my target is a little low, I did wall ball to max squat depth. Only managed to catch the ball with my chin for about half the reps (yes, I don't know how to catch!), so that's a huge improvement. I can actually eat solid food today - normally I'm drinking my food for the day following wall ball.

45/45 15# cb mills in 5 minutes - no rest, switched hands every 5th rep using an elbow catch and slide. Should be good for 10 minutes straight. Thanks for the challenge Lynne!

Traps too beat from yesterday and legs too much like jello from today for OH squats.

Comment #21 - Posted by: kelly moore at April 10, 2005 8:35 AM

I really, really dislike rest days - especially when it's sunny, 75 degrees and the motorcycle is ready to go.....:)

Comment #22 - Posted by: kelly moore at April 10, 2005 8:39 AM

31:32. Sub'd rowing for the run. Congrats, Kelly (I think)!

The marathon is two weeks from today...

Comment #23 - Posted by: Chris Q. at April 10, 2005 8:59 AM


Subbed 2 minutes of jump rope for run and DB thrusters for wall ball. I wanted to beat 30 min and I succeeded. Great workout. I am mush right now. Good grief...

Comment #24 - Posted by: brian_g at April 10, 2005 9:04 AM

32:30 40lbs thruster for wall ball

Comment #25 - Posted by: Dennis Rittenhouse at April 10, 2005 9:22 AM


I went under 20!!
I only used a 10# ball because that is all my gym has. I guess to really feel good about beating 20min I need to buy my own 20# ball.

Comment #26 - Posted by: Lorie at April 10, 2005 9:23 AM

Sub 10# medicene ball, all I have
Did this at a nearby park and was a little spread out from where I did the run to jumps to wall ball. Ok, I was fairly liberal with the rest periods too. Still, very tough WOD.

Comment #27 - Posted by: Rob M. at April 10, 2005 10:08 AM

24:44 on a nonsanctioned course

Comment #28 - Posted by: dave k at April 10, 2005 10:14 AM

First time with "kelly"
Sub: 200 steps for 400m run

200 steps
30/24" box jump
30wall ball 20lb
TIME: 40min and 40sec

Comment #29 - Posted by: Rod at April 10, 2005 10:46 AM

34:25 as Rx'd

Comment #30 - Posted by: Andy W. at April 10, 2005 10:50 AM

as rx'd 25:10

All I can say is WOW!!!

Comment #31 - Posted by: John H. at April 10, 2005 11:14 AM

As designated...22:25.71

WOD was #2 on the day. I did this at the track, and was able to add an interesting twist to box jumps by taking off/landing in a sandpit (set the box up at the edge). I wish there'd been a bit less transition time from station-to-station though.

Kelly...no more "I suck at X". Never show fear or weakness. ;)

Comment #32 - Posted by: Matt G. at April 10, 2005 11:29 AM

31:02..and i felt my toenails come up thru my stomach on this one..pretty cool when i am able to do this out side and the neighbors tell the kids to come in and lock there doors :)and even the dogs run away....

Comment #33 - Posted by: robertb at April 10, 2005 11:49 AM

Todays Kelly
I definitely felt my body size on this one. The runs really slow me down. I dont mind saying it took a really solid effort on my part to get me into the low 30's. Next time the high 20's perhaps???.
Post workout body weight 260lbs on the nose.


Comment #34 - Posted by: steven stackpole at April 10, 2005 11:57 AM

Today it was Lynn


I'm catching up on WOD

Comment #35 - Posted by: JF at April 10, 2005 11:58 AM

Hi all,
Modification for my purposes:
1. Run- 3.5 kilometers (17.5 minutes)
One hour delay
2. Squat clean and power jerks- 80x1x40; 45 second average rest interval.
*Bdw. 86.3 kilos.
*30 minutes for exercise bout.

Comment #36 - Posted by: Jonathan Jensen at April 10, 2005 11:58 AM

Subbed 25# DB thrusters for wall ball

18:05 minutes

5K after: 18:30

I was suprised how much easier the box jumps are when you get into a rhythm. What did everyone think of the UFC fights last night? I thought all the guys were warriors and I'm looking foward to seeing them fight again... Hope everyone in and around Boston enjoyed the amazing weather today...



Comment #37 - Posted by: Justin at April 10, 2005 12:07 PM

Hey JF,
What's "Lynn?"

LynnE is bwt bench and pullups. 25 HSPU for you...

PS it makes more sense to post on the WOD, not on whatever day you get around to doing it. That way, next time LynnE comes up, you'll be able to see what you did.

Comment #38 - Posted by: Lynne Pitts at April 10, 2005 12:28 PM


i am pooooped.

Comment #39 - Posted by: brendan melville at April 10, 2005 12:45 PM

33:12 subbing thrusters (which were broken sets in the last 3 rounds)

First time doing this one...wow, looks a hell of a lot easier on the screen!

I got off to an early start with the 400m, even before I started the clock. I was setting up my box for the jump, using stacked recycling crates (those large ones)...should have known there'd be stuff living in those. Pull one out of the stack because it was full of nasty water...then...big ol alligator lizard (what we use to call them) jumped out of the one underneath...I then commenced with the 400m dash! :D

Later, doing the box jumps (and keep in mind I thought the thing ran the other way when it scared the crap out of me), I take the first jump...jump down, look down...there's the same lizard poking its head out of one of the holes in the box!

Anyhow, this WOD kicked my butt. The lizard was released after the workout was finished. If I had to suffer, so did he.

Comment #40 - Posted by: tedw at April 10, 2005 12:59 PM

That was an awesome workout!

subbed 500m row for the run


Mike Donnelly

Comment #41 - Posted by: rosceaux at April 10, 2005 1:05 PM

I like eggs Howard!!!
I got through it,thats all I gots to say......

Comment #42 - Posted by: TimW at April 10, 2005 1:07 PM

All 5 rounds
Roughly 400m, although felt like 500-600m
all 30 box jumps in one
subbed 44lb barbell as wife was using the dumbbell bars for her workout...she just looked on in amusement.

Comment #43 - Posted by: Alasadir Kirby at April 10, 2005 1:18 PM

And i can't spell my own name...too wacked!

Comment #44 - Posted by: Alasdair Kirby at April 10, 2005 1:19 PM


Totally burned out from that one.

Comment #45 - Posted by: Rajesh at April 10, 2005 1:51 PM

25:02, more like a 20" box. Pukie's cousin said hi.

Comment #46 - Posted by: matt halperin at April 10, 2005 1:56 PM

23:45 as RXed. My running is improving as I lose my beer gut. I'm gassed from that one. Gassed I tell you.

Comment #47 - Posted by: John Walsh at April 10, 2005 2:02 PM


5 x 400 metres - treadmill runs;
5 x 30 Wallball shots w/8KG medicine ball;
5 x 30 boxjumps, 24 inch box.

The best workout yet (in my 21/2 crossfit weeks). Couldn't move after, just laid on the mat.

Comment #48 - Posted by: Steve(CAN) at April 10, 2005 2:58 PM

Day 3 of Crossfit! This one was not as humbling as the previous 2 days but it still hurt!

5 Rounds with 30lbs thruster sub'ed for the Wall Ball as I have no wall or ball.


I'm ready for the rest day!

Comment #49 - Posted by: l-dub at April 10, 2005 3:04 PM

33:45 for 5 rds

ran 1350ft.
20 " box jumps-30
20 # db thrusters-30

Comment #50 - Posted by: dennyy at April 10, 2005 3:30 PM


the transitions killed my time. but then... i was also just slow.

Comment #51 - Posted by: kevin gp at April 10, 2005 3:54 PM

Lynne Pitt

Can't believe I'm getting scold even more...I'll let you know tomorow how I did for my punishment: 25 HSPU

Comment #52 - Posted by: JF at April 10, 2005 4:41 PM

My "Kelly" was only three rounds do the SI acting up again.

16:19:96. This was really tough!

Comment #53 - Posted by: Neal at April 10, 2005 4:42 PM

Tried to break 30, really pushed the last set of boxes and balls to make;

29:51 as Rx'd.

Comment #54 - Posted by: C_Mel at April 10, 2005 4:51 PM

Skied closing day at the Canyons (had free tickets to use up) so will save today's workout for later.

Comment #55 - Posted by: Steve S at April 10, 2005 5:04 PM

27 minutes for TWO rounds. Then I had to stop.

This is the first time I've failed to complete a workout in a long time. I've been out for a while battling a nasty chest cold, and it looks like that took more out of me than I realized.

Time to get back in the saddle.

Comment #56 - Posted by: Paul S at April 10, 2005 5:31 PM


I hate to tell you but you are going to incur the wrath of Lynne once again - you forgot the "s" in Pitts....:)

Comment #57 - Posted by: kelly moore at April 10, 2005 5:33 PM

God took pity on my pathetic effort and rained on me, enough that I had to stop. So I got three rounds at 22:19. I will be lucky if I don't feel like death warmed over in the AM. Good thing it is a rest day Monday. Isn't it?

Comment #58 - Posted by: Joe H at April 10, 2005 5:46 PM

Subbed workout for shovelling the @#$@loads of snow on 5 folk's driveways. Sheesh, it was wet and heavy. Hooray Colorado weather. 19:35 ;-)

Comment #59 - Posted by: Kalen M. at April 10, 2005 5:48 PM

I just had to train outside here in Chicago..so went to the track and substituded jumping/pushup/burpees for the boxjumps and wallballs
Time was 29:22.... energy was NO where to be found...but the outdoors felt great.
(At least we've never seen a WOD with rowing running and swimming combined.....whew!)....
something like:
3x 20burpees+500mtr row
3x20burpees+400meter run
3x20burpees+200meter swim
I'd just hate to see that one

Comment #60 - Posted by: timM at April 10, 2005 5:54 PM

oh yeah
only 25 burpees

Comment #61 - Posted by: timM at April 10, 2005 5:58 PM

treadmill, 15lb wb. 33:58.

Comment #62 - Posted by: aj quirantes at April 10, 2005 6:39 PM

8:20a 21km skate ski 1hr23min

Noon A couple hours of shovelling

4:40p "Lynne"

5:10p 5 rounds for time of 45:16.7 (Yikes! I think I'm a little tired)
Run 400 meters
30 box jumps, 24 inch box
30 Wall ball shots, 10 pound medicine ball

Comment #63 - Posted by: LisaR at April 10, 2005 7:06 PM


Did box jumps onto 21 park bench.

Subbed 20# DB thrusters

All sets unbroken. The only breaks were for transitions, which did get longer as the workout went on.

It took everything I had to keep going on the last two sets of thrusters.

Box jumps were the easiest part, but they were 3 inches too short, which I know makes a substantial difference.

The runs got slower and slower as the workout went on.

Comment #64 - Posted by: Ahmik at April 10, 2005 7:49 PM

Modified WOD: 25:33

5 rds of:
-1:45 stationary biking(cadence between 110-140 RPMs/distance/speed/resistance unknown-old klingon bike)
-30 box jump, 20 inch box
-30 Wall ball shots, 10 pound ball

Comment #65 - Posted by: Sonia N. at April 10, 2005 8:08 PM

runs on treadmill, no incline, 10 mph
used 6 kg. ball


pretty good intensity
first watched Tiger win his fourth

Comment #66 - Posted by: Rene' at April 10, 2005 8:12 PM

had to do PST work today (how timely?!). so in the am:

for time:
run 1.5mi
time: 9:47...not bad considering i havent run fast in over a week.

then in the pm:

for time:
150 wallball shots, 25-30# ball...not sure exactly how much it weighs...def more than 20 though
time: 8:24

so id say i sufferred similarly though not equally

Comment #67 - Posted by: ediddy at April 10, 2005 8:33 PM

I did the Central Park WOM with the rest of the NYC folks. Very fun!

Comment #68 - Posted by: Norma at April 10, 2005 9:27 PM

Sub'd 40# thrusters for wall ball
Used stepper stacked to 24" (as best as I could tell)

3 rnds + run in just under 27 mins.
Gym lady told me then whilst I was heaving at my stepper that I had two minutes till close, so I called it and cleaned up my mess. Sort of relieved for the excuse to stop, but disappointed that I wouldn't have a full time to post or full effect of workout.

Made two balls today out of old basketballs cut open, filled with sand and glued shut. When glue is thoroughly dry tomorrow, I will tape them up good with some duct tape and see how they handle the punishment.

Comment #69 - Posted by: robp at April 10, 2005 9:52 PM

Only did 4 rounds
5lb dumbbell thrusters
no box, jumped on a high curb about 6-8 inches tall.

Comment #70 - Posted by: Krista J. at April 10, 2005 10:43 PM

1 min. out/ 1 min. back sprint
(50) 1.5pd KB snatches
1 min. out/ 1 min. back sprint
(50) tire strikes w/ 16lb. sledge
1 min. out/1 min. back sprint
(50) fence jumps w/ 2pd KB
1 min. out/ 1 min. back sprint
(50) cleans w/ 2pd KB
1 min. out/ 1 min. back sprint
(10) turkish get-ups 2pd KB

Comment #71 - Posted by: Cpl. Wade at April 10, 2005 11:49 PM

25:04 as Rx'd. Could have done it faster but I had a terrible cramp in my left calf from a 5k run two days ago.

Comment #72 - Posted by: Michael P at April 11, 2005 2:19 AM

Hi all,
Clarification: C&J w/ 80x1x40 done on an average of 45 seconds/interval.

Comment #73 - Posted by: Jonathan Jensen at April 11, 2005 3:27 AM

Modified and still kicked my butt, did 20 box jumps and 20 wallballs w/ 12lb ball (wil be ordering a dynamax this week) 26:30

Finally got to train outside though

Kelly exposed a big gap in the "crossness" of my fitness -which I think is very cool

Comment #74 - Posted by: bill fox at April 11, 2005 5:05 AM

Run 4km to gym

Modified kelly

30 box jumps
30 wallball 20lb
20 kettlebell snatches 1.5 pood
20 pushups

Did one and a bit rounds then someone came into the gym looking for info on our classes and i was the only one free to tell him :(

So after a 5 minute break i restarted and did two full rounds in 15:40

The 90 min BJJ/wrestling and then
4km run home.

Comment #75 - Posted by: Don Stevenson at April 11, 2005 5:20 AM

Did this one Mon. AM at home.

21.2 # ball/ 20 inch box jump/ 1/4 mile (x 5)
Time: around 33:00?
Pukie visit right at end made it hard to tell. Wife wanted to call a Doctor or an exorcist. Great way to start a day.


Comment #76 - Posted by: DOvervoll at April 11, 2005 5:30 AM

Did this monday morning too, scaled it down a bit - 230m, 18" jump, 2x15DB thruster due to lack of ball. 25 mins

Comment #77 - Posted by: Ben Kaminski at April 11, 2005 5:56 AM

29:22 as prescribed, but I did wall ball and then box jumps. I don't know if/how much that'd change things.

Comment #78 - Posted by: NANCE at April 11, 2005 6:24 AM

Did this one outside at the track. Jumps onto the lowest bench of the bleachers -- probably 18-20" instead of 24". Used a 45# plate for thrusters instead of wallball.

23:08 Great workout.

Comment #79 - Posted by: RickB at April 11, 2005 6:25 AM

21:46 as rx'd

Comment #80 - Posted by: J.J. at April 11, 2005 6:27 AM

Just beat today . . . ball felt like it weighed 40 pounds.

Doing it as Rx'd, it took 25 minutes to get 3 rounds. Decided to stop the embarassment there . . .

Comment #81 - Posted by: davidjwood at April 11, 2005 7:09 AM

36:40 total time (done yesterday)

Ran up two flights of stairs (OK, crawled) - 450 meters around - jumps onto weightlifting bench, first two rounds unbroken, last three rounds broken into sets of 20 & 10 - wallball as prescribed, broken into three sets (last couple of sets lost balance at bottom position and had to do a roll-up squat!).

rd 1 - 5:29
rd 2 - 6:54
rd 3 - 7:51
rd 4 - 7:59
rd 5 - 8:28

I am sore today - and was very, very hurting yesterday after finishing.

Comment #82 - Posted by: Patrick at April 11, 2005 7:19 AM


Used 8kg med ball.

Comment #83 - Posted by: jorgen at April 11, 2005 7:52 AM

With a 27lb ball.

Comment #84 - Posted by: T.Rain at April 11, 2005 9:10 AM


Sub 25lb Db's for wall ball

Comment #85 - Posted by: Kevin Ayers at April 11, 2005 9:44 AM


Subbed slamball with 6 pound medicine for wall ball. Still not sure of 1/4 mile distance, ran outside. Bench jumps were as prescribed and sets were busted wide open.

From my performance today, you couldn't tell that I ran the 1/4 mile hurdles in high school. I'm growing weary of chasing that 17 year old version of myself. I could beat the crap out of him if I could only get my hands on him.

Comment #86 - Posted by: Bob Cornute at April 11, 2005 11:11 AM

PFT today, my first 300- The "ladies" seem to be working.... Definetaly showed a few more Marines today crossfit was the way to go, look for some new comers this week...

Situps: 120
Pullups: 24 dead hang w/no kip
3 mile Run: 17:40

Comment #87 - Posted by: Justin at April 11, 2005 11:59 AM

That should have been 4:40p "Diane" instead of "Lynne"

Comment #88 - Posted by: LisaR at April 11, 2005 12:10 PM

23:44 as Rxd No idea has much the medicine ball weighed
subbed sets of 30 with 20

Comment #89 - Posted by: Wayne at April 11, 2005 12:41 PM

lisa and i made this a group effort at the park.
we swapped lateral mb passes (~12') for wallball.
5 rounds:
run 400m
30 box jumps - 30" table (lisa - 18" step-ups)
30 lateral passes - 10# mb
time = 28:56
box jumps were brutal.

Comment #90 - Posted by: JC at April 11, 2005 2:25 PM

Subbed 27# med ball w/9' target for the wallballs. After round 1, I had one break/round with these. Box jumps were a little more broken up (3, sometimes 4 breaks, after round 1), but the rests were shorter. For me, the hardest part of this workout was the period beginning with the last half of the wall-balls and ending after 3/4 of the 400m run was done- my legs just refused to move. Time was 26:06.

Comment #91 - Posted by: Ryan Atkins at April 11, 2005 2:58 PM

painting bedroom today.
will have rendezvous with kelly tomorrow.

Comment #92 - Posted by: kyle at April 11, 2005 4:02 PM

Time between 25:00 and 26:00 minutes.

Kelly's quite the dame. She entertained me and 2 other AFROTC cadets for the better part of half an hour. I felt really good about my performance here, but it definately hurt a lot. Feels good to be back on top of my game, because the last few WODs have been embarassingly pathetic.

It hurts so much to walk up stairs though. By round 3 I wanted to strangle the man who designed our Rec Center with the running track a good 50 steps above the weight room.

Comment #93 - Posted by: David Knutzen at April 11, 2005 4:24 PM

airborne shuffles around the yard, 18" porch jumps, thrusters with 20# dbs as the wallball is hell on my elbow tendonitis. Tweaked a hammie, to add to the gimp-list.

Yesterday, did a 10-min test of mills with the 15# club: 92/92.

Comment #94 - Posted by: Lynne Pitts at April 11, 2005 4:54 PM


5 sets of
400 m treadmill
30 x 24" box jumps ( actually jump to a 24 " stair step)
30 x 20 lb dumbell thrusters

Comment #95 - Posted by: Paul Si at April 11, 2005 5:31 PM

Done 5hrs after Diane:

Five rounds for time of:
**C2 500m (1:49/1:52/1:51/1:52/1:52)
**32 box jumps, 23 inch box (broken)
30 dumbell thrusters, 2x 20# dumbells (broken)
TOTAL TIME=33:56 (6:07/6:54/7:10/7:08/6:37)


Comment #96 - Posted by: jdg at April 11, 2005 5:46 PM

catching up.

29:45 as designed. Shoulders are wiped out after the HSPU's the other day.

Comment #97 - Posted by: dick costolo at April 11, 2005 6:52 PM

24.5 mins.

8kg Med ball.
21" bench
treadmill run w/ 3*incline

Comment #98 - Posted by: Josh Briggs at April 11, 2005 7:01 PM

I started crossfit last wednesday and from what my buddy shane was telling me about the program todays "Kelly" was exactly what i was expecting.


Very intense...loved it

Comment #99 - Posted by: Bryson at April 11, 2005 7:10 PM

day late. needed day off after dead lift fiesta. lower back was a bit tight. did kelly as rx'd in 48:13. what a great workout. didn't think i'd finish after 1st round. loved it.

Comment #100 - Posted by: kevin o at April 11, 2005 7:30 PM

29:45 as Rx'd
Much harder than it looks but a great workout.

Comment #101 - Posted by: Reckdenwald at April 11, 2005 7:59 PM

a.m. Rower Time:16.20min Cal:300
Stairmaster: Time:30min Cal:502
TOTAL Cal=802

Three rounds for time of:
Run 400 meters
30 box jump, 24 inch box
DB Thrusters

Comment #102 - Posted by: Durham M. IAFF at April 11, 2005 8:17 PM

Would've tried this today, but I subbed yard work & digging a 7' x 9' shed foundation, patio block & 70-lb sandbag hauls up the steep-ass driveway.

I also squat-cleaned the 12 sandbags, carried them 25 yards to the foundation, then sandbag thrustered them high enough into the air to break the bags open when they landed. Made the effort a little more fun....my 3 year-old was impressed too.

Comment #103 - Posted by: jimc at April 11, 2005 8:48 PM

Day 2 of shoulder injury-induced "back off week."

Modified "Kelly" in 23:41
Run 400 (10 MPH on treadmill)
50 squat
30 (2x20) Db presses.

Finished with 50 crunches and 50 back extensions.

Comment #104 - Posted by: Eric 2 at April 11, 2005 9:16 PM

me: 33:25
buddy: 30:10
we subbed the ball for 55# thrusters. felt humiliated, small. did wod at 7pm, only ate at 10am. could that be why my buddy smoked me? idon't know, i'm not the sharpest crayon.

Comment #105 - Posted by: my buddy n' me at April 11, 2005 11:24 PM


Subbed 200 "knees-high" skips for runs, 45lbs barbell thrusters for wall ball and 18" chair jumps for box jumps.

Wasted 2 mins or so after the first skip trying to find Chelea Vs Bayern Munich on the telly...I've got to find the remote...

Very tough workout, seemed to go on forever.

Comment #106 - Posted by: Gally at April 12, 2005 12:27 PM

5kg med ball, heaviest at gym
jumps to about knee height, reebok step 8 stands + step
my recovery is getting better

Comment #107 - Posted by: Paul MacManus at April 12, 2005 7:29 PM

Subbed stepping up on a box after left knee started to hurt. 20 lb DB Thrusters instead of wall ball (no medicine ball). Only four rounds before Pukey and the Wizard came calling. 27.5 min

Comment #108 - Posted by: Big OX at April 13, 2005 6:25 AM

32:15 as Rxd

Subs: 20 instead of 30 of both box jumps and thrusters. thrusters done with 2x20 DBs poor lower body form. runs all sub 2:00.
great workout! cooled down with buddy's full workout. went heavy with them, and suprised myself alot. thanks to CF!

Comment #109 - Posted by: Isaac at April 13, 2005 12:15 PM

Did this one yesterday ...
26:06 with subs:
20 lb. thrusters & 14" "stair jumps" (no box and third step was a bit treacherous)

Comment #110 - Posted by: TedK at April 14, 2005 5:23 AM

Used 20" box and 12# ball (max gym equipment). Was able to do quite a few sets unbroken.
Leanne used 12" box for stepups

Comment #111 - Posted by: Steve S at April 14, 2005 6:44 PM

Yep little late. lol. With a new change in crew/team, new member so started from basic movements, had to modify the schedule of WODs.

Did this one today. Total time: 25:20

As written-
Run 400m
30 24" bench jumps
30 20lb Water-Filled Basketball Hoop Shots on 10ft basket.

Then did an easy "Bas Rutten" inspired Heavy Bag Workout.

Comment #112 - Posted by: xkawikax at April 14, 2005 11:34 PM

Done late, catching up:
jumps were on the bench (22"?), subbed 20lb DB thrusters for wall ball, 22:10


Comment #113 - Posted by: madsox at April 15, 2005 6:05 PM

BW=208, sub 23# ball, t'mill on 4% & 10, 5-7,5-7
3 round in 6:35/ 15:07/ 24:20 total
had to get to work

Comment #114 - Posted by: jimc at April 16, 2005 3:06 PM
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