April 10, 2005
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.
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...
Very funny Coach!!
A benchmark WOD of my very own consisting of my most difficult exercises....:)
this is so depressingly hilarious.
This very well could be the end of me. Heart: Thank you for the faithful beating you've given me for so many years.
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...
I have no wall or weighted medicine ball at my g ym. What can i substitute for the medicine ball part of the routine
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
25:32 I feel like Puddin'...
I feel like jell-o. Not pudding... like a semi-solid jiggler.
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.
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!
That did make me laugh, Kelly.
As soon as I saw it I thought, "Kelly? that is everything that Kelly hates...?"
Oh... and coach...
"What about cardio?" ;o)
subbed thrusters for wallball
fell off the bench i was using for box jumps twice!!!
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...."
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."
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.
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...
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...
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"...
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.
I really, really dislike rest days - especially when it's sunny, 75 degrees and the motorcycle is ready to go.....:)
31:32. Sub'd rowing for the run. Congrats, Kelly (I think)!
The marathon is two weeks from today...
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...
32:30 40lbs thruster for wall ball
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.
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.
24:44 on a nonsanctioned course
First time with "kelly"
Sub: 200 steps for 400m run
30/24" box jump
30wall ball 20lb
TIME: 40min and 40sec
as rx'd 25:10
All I can say is WOW!!!
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. ;)
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....
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.
Today it was Lynn
I'm catching up on WOD
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.
Subbed 25# DB thrusters for wall ball
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...
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.
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.
That was an awesome workout!
subbed 500m row for the run
I like eggs Howard!!!
I got through it,thats all I gots to say......
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.
And i can't spell my own name...too wacked!
Totally burned out from that one.
25:02, more like a 20" box. Pukie's cousin said hi.
23:45 as RXed. My running is improving as I lose my beer gut. I'm gassed from that one. Gassed I tell you.
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.
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!
33:45 for 5 rds
20 " box jumps-30
20 # db thrusters-30
the transitions killed my time. but then... i was also just slow.
Can't believe I'm getting scold even more...I'll let you know tomorow how I did for my punishment: 25 HSPU
My "Kelly" was only three rounds do the SI acting up again.
16:19:96. This was really tough!
Tried to break 30, really pushed the last set of boxes and balls to make;
29:51 as Rx'd.
Skied closing day at the Canyons (had free tickets to use up) so will save today's workout for later.
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.
I hate to tell you but you are going to incur the wrath of Lynne once again - you forgot the "s" in Pitts....:)
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?
Subbed workout for shovelling the @#$@loads of snow on 5 folk's driveways. Sheesh, it was wet and heavy. Hooray Colorado weather. 19:35 ;-)
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!)....
3x 20burpees+500mtr row
I'd just hate to see that one
treadmill, 15lb wb. 33:58.
8:20a 21km skate ski 1hr23min
Noon A couple hours of shovelling
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
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.
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
runs on treadmill, no incline, 10 mph
used 6 kg. ball
pretty good intensity
first watched Tiger win his fourth
had to do PST work today (how timely?!). so in the am:
time: 9:47...not bad considering i havent run fast in over a week.
then in the pm:
150 wallball shots, 25-30# ball...not sure exactly how much it weighs...def more than 20 though
so id say i sufferred similarly though not equally
I did the Central Park WOM with the rest of the NYC folks. Very fun!
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.
Only did 4 rounds
5lb dumbbell thrusters
no box, jumped on a high curb about 6-8 inches tall.
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
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.
Clarification: C&J w/ 80x1x40 done on an average of 45 seconds/interval.
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
Run 4km to gym
30 box jumps
30 wallball 20lb
20 kettlebell snatches 1.5 pood
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.
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.
Did this monday morning too, scaled it down a bit - 230m, 18" jump, 2x15DB thruster due to lack of ball. 25 mins
29:22 as prescribed, but I did wall ball and then box jumps. I don't know if/how much that'd change things.
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.
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 . . .
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.
Sub 25lb Db's for wall ball
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.
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...
Pullups: 24 dead hang w/no kip
3 mile Run: 17:40
That should have been 4:40p "Diane" instead of "Lynne"
23:44 as Rxd No idea has much the medicine ball weighed
subbed sets of 30 with 20
lisa and i made this a group effort at the park.
we swapped lateral mb passes (~12') for wallball.
30 box jumps - 30" table (lisa - 18" step-ups)
30 lateral passes - 10# mb
time = 28:56
box jumps were brutal.
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.
painting bedroom today.
will have rendezvous with kelly tomorrow.
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.
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.
5 sets of
400 m treadmill
30 x 24" box jumps ( actually jump to a 24 " stair step)
30 x 20 lb dumbell thrusters
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)
29:45 as designed. Shoulders are wiped out after the HSPU's the other day.
8kg Med ball.
treadmill run w/ 3*incline
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
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.
29:45 as Rx'd
Much harder than it looks but a great workout.
a.m. Rower Time:16.20min Cal:300
Stairmaster: Time:30min Cal:502
Three rounds for time of:
Run 400 meters
30 box jump, 24 inch box
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.
Day 2 of shoulder injury-induced "back off week."
Modified "Kelly" in 23:41
Run 400 (10 MPH on treadmill)
30 (2x20) Db presses.
Finished with 50 crunches and 50 back extensions.
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.
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.
5kg med ball, heaviest at gym
jumps to about knee height, reebok step 8 stands + step
my recovery is getting better
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
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!
Did this one yesterday ...
26:06 with subs:
20 lb. thrusters & 14" "stair jumps" (no box and third step was a bit treacherous)
Used 20" box and 12# ball (max gym equipment). Was able to do quite a few sets unbroken.
Leanne used 12" box for stepups
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
30 24" bench jumps
30 20lb Water-Filled Basketball Hoop Shots on 10ft basket.
Then did an easy "Bas Rutten" inspired Heavy Bag Workout.
Done late, catching up:
jumps were on the bench (22"?), subbed 20lb DB thrusters for wall ball, 22:10
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