July 14, 2005

Thursday 050714


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.

Compare to 050410.


Enlarge image

Uncle Rhabdo!

Warning, these workouts can kill! Acute exertional rhabdomyolysis is a serious clinical illness caused by an injury to skeletal muscle that results in the release of myoglobin and other cellular contents, including creatine kinase (CK-MM fraction) and aldolase, into the circulatory system. It can kill. Several cases of “Rhabdo” have been associated with CrossFit workouts. Only newcomers have been affected and poor fitness has NOT been a factor. We cannot emphasize enough the importance and safety of starting slowly: http://www.crossfit.com/cf-info/start-how.html.

Posted by lauren at July 14, 2005 6:42 PM

When is the SHIRT coming out with Rhabdo on it? I want one.

Comment #1 - Posted by: brendan melville at July 13, 2005 6:57 PM

If i don't have a wall on which to do wall ball, what exercise could i possibly susbsitute this with? I'm surrounded by mirror walls at my gym :(

Also, I'm working out alone tomorrow so I don't have someone to whom i can throw a ball.


Comment #2 - Posted by: Ivonne at July 13, 2005 7:10 PM

Rhabdo is my idol that guy is so in shape!!

Comment #3 - Posted by: Lucas at July 13, 2005 7:14 PM

Ah, you knew it had to come back around some time. Kelly...the gift that keeps on giving.

Comment #4 - Posted by: Matt G. at July 13, 2005 7:14 PM

Giving what? Coronaries?

Comment #5 - Posted by: Steve72 at July 13, 2005 7:17 PM

Ivonne...standard Wallball sub is DB Thrusters w/40lb. DBs (80lbs. total).

Comment #6 - Posted by: Matt G. at July 13, 2005 7:24 PM


Try barbell or dumbell thrusters subbed for wallball.

Comment #7 - Posted by: Rob M. at July 13, 2005 7:25 PM

Matt G.

You're even faster on the keyboard than I am. Sheesh!

Comment #8 - Posted by: Rob M. at July 13, 2005 7:26 PM

Matt/Rob: Thanks guys - i figured something like that or DB/KB Swings, but wanted to make sure! :) Looking forward to meeting Kelly tomorrow (but hopefully not Rhabdo)!

Good night, and thanks again!

Comment #9 - Posted by: Ivonne at July 13, 2005 7:27 PM

Are the any crossfitters from Indiana that want to get a workout group together, I have 24 acres(farm) with a 200m track in indianapolis with most of the equipment

Comment #10 - Posted by: MikeD at July 13, 2005 7:27 PM

Oh and it won't be 40lb DB's for me - YET. ;) Maybe 25lb for now!

Comment #11 - Posted by: Ivonne at July 13, 2005 7:30 PM


I thought that the wall-ball substitute was 2
20lb. dbs. (total 40 lbs.)

Mike Donnelly

Comment #12 - Posted by: rosceaux at July 13, 2005 7:40 PM

That's possible Mike, I've never had to sub as I've got the right ball. For some reason 40lb. resonated with me, but I may be wrong.

Comment #13 - Posted by: Matt G. at July 13, 2005 7:50 PM

Mike, you're exactly right...20lb. DBs (for a total of 40lbs.). My bad. Credit to the almight CF FAQ for the correction.

Comment #14 - Posted by: Matt G. at July 13, 2005 7:54 PM

What is a good substitute for box jumps? The heaviest medicine ball I'll be able to use is 12#. Any suggestions? I'm new, so that will probably be just fine for me right now, anyway.

Lastly, are there any CFers here in the Tucson, Arizona area?

Comment #15 - Posted by: Kris at July 13, 2005 8:09 PM

Very soon. Contact lauren@crossfit.com; you just won the first Rhabdo shirt!

Next five requests also win Rhabdo shirts. Post here and then contact Lauren.

Put the D-ball to the mirrors and then you can start your own CrossFit affiliate.

Comment #16 - Posted by: Coach at July 13, 2005 8:12 PM

did he crap out his kidney and intestines...? Thats awesome. I want the shirt

Comment #17 - Posted by: Vince at July 13, 2005 8:13 PM

I'll take a rhabdo shirt, Coach.

Comment #18 - Posted by: MarkB at July 13, 2005 8:17 PM

yipppeee...i'll wear the Rhabdo shirt with pride!

Comment #19 - Posted by: randy at July 13, 2005 8:19 PM

Im in....T-Shirt.

Comment #20 - Posted by: TJ at July 13, 2005 8:23 PM

I want a Rhabdo Shirt, too!

Comment #21 - Posted by: Kris at July 13, 2005 8:23 PM

Damn, just missed the shirt ... I'll be a runner up if anyone drops out ; )

Comment #22 - Posted by: Mulcahy at July 13, 2005 8:27 PM

O.K., by popular demand, five more!! Post here; contact Lauren.

Comment #23 - Posted by: Coach at July 13, 2005 8:28 PM

Great! I want a shirt too.

Comment #24 - Posted by: robert at July 13, 2005 8:32 PM

Sign me up for a shirt!!

Comment #25 - Posted by: Lorie at July 13, 2005 8:36 PM

I'll take a shirt Coach and Lauren! Yeeeeeeeehaaaaaaaaaaaaaw

Comment #26 - Posted by: Tim J. at July 13, 2005 8:46 PM

Coach, I'd like a shirt too please....

Comment #27 - Posted by: Ted Cam at July 13, 2005 8:46 PM

I want a shirt too.

Comment #28 - Posted by: Ahmik at July 13, 2005 8:50 PM

Ahmik, the shirt is mine

Comment #29 - Posted by: Krista J. at July 13, 2005 8:57 PM

FYI - A friend/ fellow CFer told me how to make a 20 lb wall ball (they may have gotten the info from this site..don't know for sure) and it worked out great.

I bought a $4.00 basketball at Target. drilled a 1/2" hole in it, used a funnel and filled it with 20 lbs sand then put two tubes of silicone in to help with the empty space in the ball that was left and to seal the hole. Worked like a charm. Good luck.

Looking forward to PDX CF's grand opening!

Comment #30 - Posted by: Marshall at July 13, 2005 9:01 PM

anyone know where I can buy some cheap gymnastic rings online?

Comment #31 - Posted by: paul3 at July 13, 2005 9:04 PM

Here's the link to Tyler's rings.

Comment #32 - Posted by: Tony B. at July 13, 2005 9:14 PM

RAD - Sign me up :)

Comment #33 - Posted by: mstreet at July 13, 2005 9:17 PM

paul3: Cheap? no. Good quality at a good price? yes. Check out the "Power Ring Training" link under "Friends of Crossfit" (bottom right on the front page) Mine showed up in the mail today. =)
Tyler Rocks!

Comment #34 - Posted by: lanedj at July 13, 2005 9:26 PM

I've been lurking (and working CF) for a couple of months. But now...with the Rhabdo shirt...I gotta speak up! I want one!

Today's WOD was hard. Sucked a lot of air. Subbed P/U's for rope. Kept backing off snatch weight because I'm weak and my form sucks. But I love CF. Great, sustainable program. Please keep it up.

Comment #35 - Posted by: BrianO at July 13, 2005 9:30 PM

Holy crap!
Hey Coach, if you're feeling it, can I be in on the next round of free Uncle Rhabdo shirts??
Pretty please?
I'll do some HSPU's.
I'll only post on topic on the board.
I'll run the 5K.
I'll. . .oh I better stop while I'm still breathing.
I'll ask Lauren if I got lucky (shirt-wise)

Kelly looks fun for tomorrow!

Comment #36 - Posted by: Ron N. at July 13, 2005 9:32 PM

Make mine a large please.......

Comment #37 - Posted by: RossB at July 13, 2005 9:37 PM

Same here, lurker for a pretty long time. Will be doing substiting box jumps for 21 Santa Cruz Style swings .

Check out my blog www.crossfitexpirience.blogspot.com

Coach, I know there's only a limited amount of shirts, but I can't help to want one so bad . So pretty please Coach, if you have any left, please send me one, I'll pay for the shipping ;-)

Comment #38 - Posted by: David at July 13, 2005 9:40 PM

The picture and definition of RHABDO is definitely true for those of us who are new to Crossfit. I have been doing crossfit for two months and at times can barely move. Crossfit is GREAT! I would like to thank Shawn McGrath and Mike Malloy for introducing me to this awesome workout.

Comment #39 - Posted by: Adrian at July 13, 2005 9:41 PM

damn softball game. i wouldve been all over one of those shirts. woulda coulda shoulda...

cant wait for Kelly tomorrow...i missed out on the 'fun' last time.

Comment #40 - Posted by: ediddy at July 13, 2005 9:43 PM

Just looked at the last Kelly blog. I skipped it. Guess I'm establishing a baseline w/ tomorrow's WOD. Yippeee!
What up diddy?

Comment #41 - Posted by: Ron N. at July 13, 2005 9:45 PM

what up, playa?!

Comment #42 - Posted by: ediddy at July 13, 2005 9:49 PM

Also, anybody ever thought of making crossfit-type wallpapers ? I think it would be great to spark some interest at work .(what's that clown doing ?)

Comment #43 - Posted by: David at July 13, 2005 9:56 PM

So, rhabdomyolosis frequently kills. And it has been associated with newcomers doing CrossFit workouts. Why is this being put on a T-shirt and joked about? I can see the humor in Uncle Pukie. I do not see the humor is satirizing something that kills people. Is this meant to "get the word out?" There must be a better way. Who will wear their Rhabdo shirt to the funeral of the first kid who dies after doing one of these workouts? Coach, don't put me down for a shirt.

Comment #44 - Posted by: Wilk at July 13, 2005 10:34 PM

Oh man...this'll be fun.

And hey, I'll buy a Rhabdo shirt when they're available.

Comment #45 - Posted by: tedw at July 13, 2005 10:37 PM

Thanks guys, believe me $70 is affordable compared to the other $200+ prices ive seen. Cant wait to get mine =)

Comment #46 - Posted by: paul3 at July 13, 2005 11:26 PM

DOH! I missed the shirt craze. How much will they cost now?

Comment #47 - Posted by: Eric C. '07 at July 13, 2005 11:32 PM

Coach, PLEASE give Ron N. a shirt (I'll buy) and then hold him to the "only post on topic on the board" promise! PRETTY PLEASE!

Comment #48 - Posted by: Lynne Pitts at July 14, 2005 12:37 AM

Put the D-ball to the mirrors and then you can start your own CrossFit affiliate." -- coach

Coach: yeah. hahaha I will also have to find a new job when I do that! ;) That's where I work!

Comment #49 - Posted by: Ivonne at July 14, 2005 2:17 AM

traveling from Philadelphia to San Francisco today. gonna miss you, Kelly. unless I could manage you in the airport or on-board the flight.

Coach - i'll try to squeeze in a visit to Santa Cruz.

Comment #50 - Posted by: John Messano at July 14, 2005 3:52 AM


Just making the ball go 10 ft straight up is a still a pretty good workout.

Comment #51 - Posted by: Carl at July 14, 2005 3:57 AM

Mine is the first post with a time. Does that mean I get a T-shirt?

22:41 for 4 rounds. Subbed DB thrusters with 20# DBs for wall ball. Box was not quite 24".

Comment #52 - Posted by: StephenT at July 14, 2005 4:34 AM

33:28. This workout *should* come with a Rhabdo warning - it was really demanding, especially after all those snatches yesterday. Sub'd 2x15# dbs thrusters for the wall ball. A little light for me, but going into the WOD my legs were tired, now, of course, they are toast.

Comment #53 - Posted by: Norma at July 14, 2005 4:35 AM

Ah, but Wilk, consider how many people now have an awareness of Rhabdo, and may not hammer themselves quite so brutally when they get started. Or hammer their friends with just too much in their beginning work outs.

It sure feels sometimes like we are going to die during the WOD, but know we know we actually can. Who'd a thunk it?

And consider that by wearing a goofy shirt and keeping a lightish discussion going on this problem, that there might be even one less funeral as a result. I'd be pleased as punch to wear the Rhabdo shirt at any funeral that didn't happen because this new awarenes prevented it.

Comment #54 - Posted by: BrianO at July 14, 2005 4:46 AM

BE CAREFUL GUYS...remember how this work out got its name...the next WOD will be called " T SHIRT" & it will be one you wont want to wear very often

27:07 with modifications row/stepups/thrusters

Comment #55 - Posted by: dave k at July 14, 2005 4:59 AM

Holy MF! that was a chest exploder. I apologize to you also, knees.

400m row (1:41/500m, 1:54, 1:54, 1:54, 1:53)
box jumps (15-15)
40->20lbs thrusters (started before the correction...damn you matt g!!!)


Comment #56 - Posted by: Sandy S at July 14, 2005 5:08 AM

Hi all,
Fun as follows
Lisa 300m run, tuck jumpsx30, wall ball (16#'s)x30 for four rounds Duration 19:00
Jon {Bleacher run 3 ascent/descent (50 steps/individual run; 150/3), stair jumps 2 ascents (24 jumps; every other step), air ball (toss to 9')x24}x6 Duration 22:00
Intensity moderate/high Average HR 160 bpm

Comment #57 - Posted by: Jonathan Jensen at July 14, 2005 5:22 AM

I decided the Rhabdo picture was a warning and only did 4 rounds.


Comment #58 - Posted by: Steve72 at July 14, 2005 5:22 AM

The shirt's sorta disgusting. Wouldn't be seen dead in it. (There's a joke in there somewhere).

I truely think that for most of us struggling to do even a watered-down WOD, killing ourselves by working out is the least of our worries. It's sorta like the recent mania concerning marathon runners drinking too much water; that's not the problem for most of us.

There's been a lot of WOD's and runs where I laid on the ground afterwards thinking I was gonna die, so now I'm supposed to worry if I carried it too far? I thought high intensity is a hallmark of Crossfit? Where's that fine line between working to my capacity (whatever that means) and literally killing myself trying?

Comment #59 - Posted by: Bob L at July 14, 2005 5:34 AM


The distance between ascent/descent is ~12m(?)x3 and back to start 36m for 72m in addition to the ascent/descent distance.

Comment #60 - Posted by: Jonathan Jensen at July 14, 2005 5:35 AM

28:27, but only three rounds and substituting dumbbell thrusters for wall ball.

Comment #61 - Posted by: Ted Zink at July 14, 2005 5:41 AM

Addition, again;

22# ball

Comment #62 - Posted by: Jonathan Jensen at July 14, 2005 5:42 AM

I nominate Wilk to serve as "cousin hyperbole" or "cousin hysteria" along with Pukie and Uncle Rhabdo. Suck it up buddy...the word "frequently" has never been associated with Rhabdo. Have you ever seen it or heard of it before now? Then it's not "frequent".

Comment #63 - Posted by: Matt G. at July 14, 2005 5:48 AM

Laps are about 600m in the neighborhood with hills. Jumped over a heavy bag 30x, sub'd in 30 reps of 20lb dball slams for wall ball shots.

Time: 29:40.

Comment #64 - Posted by: Thompson at July 14, 2005 6:19 AM

I think the awareness factor is important related to Rhabdo. I worked with a nurse in the past that ran a marathon for the first time and ended up hospitalized with rhabdo she eventually recovered , but they were talking about bilateral lower leg fasciotomies and kidney dialysis luckily neither were necessary.
Of note - there were many in the race who were more experienced ran much faster and had no problems. The statement it can kill is true but (I believe) excercise induced rhabdo deaths are rare, I have seen people die in rhabdo but most are victims of traumatic(crushing) muscle injury and the rhabdo is a contributing factor in the death.

It would be very very unlikely that a semi-experienced crossfitter would encounter concerning levels of rhabdo no matter how hard they push. In fact with the variety of work done they would probably be the humans absolutely best equiped to avoid it! Newcomers (especially mentaly tough/stubborn ex-athletes) however should be watched hence the awareness factor. The shirt is a bit graphic, but I think that's cool.

I do think it is a poor excuse to go easy on the workouts. The human body is so much more durable and adaptable in the long run than most people realize. The statements about athletes giving 100% are mainly hype, and 110% are fantasy.

Comment #65 - Posted by: craigv bwt 188 at July 14, 2005 6:22 AM


17.5 lb (total of 35 lbs)Thrusters instead of medicine ball...that was all I had access to.

....humbling WOD again.

Question about Rhabdo, what seems to be the common link in Rhabdo cases. The explanation stated "new comers" but not poor fitness. Is it merely overdoing it, or is there some other cause?
If a person is exercising regularly how likely is that person to develop Rhabdo?

Just curios.

Comment #66 - Posted by: jake at July 14, 2005 6:23 AM

Just read craigv's post and it answered all my questions. Thanks.

The picture is a bit gory for me, but hey, whatever flips your switch. Every is motivated by something.

Comment #67 - Posted by: jake at July 14, 2005 6:30 AM

Will run later but decided to work on my oly lifts
Deep squat cleans to pushpress 135x10sets of 3 (max rest of 20 breaths between each set) then with 155x3/185x3/ 205 missx2 (I can powerclean this but I chickened out on dropping under it) 185x3
Squat snatch bar/65x6/85x3/95x6 sets of 3 snatches are actually feeling like a real excercise.
pistols 10 reps each leg alternating singles f/b 7 of same. In and out in 29 minutes to do 26 sets. Going to see if I have time to get my sand at lunch for the bw mile challenge

Comment #68 - Posted by: craigv bwt 188 at July 14, 2005 6:32 AM

32:50 with modifications on the jump and med ball..(did thrusters)..my two cents..i think the rhabdo thing is cool and i would like to get a tshirt(if possible)..the pic is going my wall..i read it like this..do what you can with the wods and press on..i have learned more in the last few days about how to do the wods and pacing, than i can explain. i say this cuz i am pushing 300 lbs and have been trying like hell to drop this weight and i have dropped 18 lbs since being on this program ,and learning how to work out that is bringing the benefits that i need to continue to improve..bottom line..nobody every drowned in sweat..hope this made sense..and all you crossfit folks that have helped me many thanks..i hope i never let you down

Comment #69 - Posted by: robertb at July 14, 2005 6:51 AM

I laughed my a$$ off when I saw that graphic!

Now that I think about "Kelly" following up on them snatches, I'm wondering...

The closest I've ever come to over doing it has been an elevated HR at night with the sweats - though that has only been once or twice. No nausea, no very dark urine, no lingering effects.

Question: Could there be any precursors/warning flags during a workout that says Rhabbo is on the way? I would have thought puking would have been one...

Still laugh when I see the graphic - but I'm kinda 'twisted' that way...

However, I'd proudly wear it!

Comment #70 - Posted by: C_Mel at July 14, 2005 6:52 AM

anybody here have any knowledge of hypoxic workouts? i have kinda been making up my own stuff in the pool lately, and doing them after cf'ing. is this bad for me? though it seems to be kind of backward, it is kind of a nice cool down. (forcing you to control your breathing, slow down your heart rate and relax) lemme know.

Comment #71 - Posted by: aaron at July 14, 2005 6:52 AM


You're on! We'll take care of fulfillment; you've got enforcement/compliance.

You "stepped in it" this time, Ron N.! Contact Lauren - your shirt is ordered.

Comment #72 - Posted by: Coach at July 14, 2005 7:11 AM

either broke or severely bruised my toe....absolutely cannot jump and land without pain.

subbed Karen with thrusters (15 lb) instead of wall ball


Comment #73 - Posted by: paulw at July 14, 2005 7:20 AM

27:31 - a big improvement over 30:58! All conditions the same. Don't know where the time came from but I'll take it.

Off to try to catch a few more hours of sleep - I got a call this morning that the 12 hour workdays start today rather than Saturday. It's tough running a 24/7 operation with two people...

Comment #74 - Posted by: kelly moore at July 14, 2005 7:23 AM

I too am a new-comer to Cross-Fit. Love the WODs but find myself always modifying.

This one was rather intense.

Always kept Rhabdo in the back of my mind.

I'll buy a T-Shirt when available

Comment #75 - Posted by: Thomas Kryston at July 14, 2005 7:24 AM

Mike, I beat you for the shirt, but as you have thumped me a few times..i will gladly give you mine.

Comment #76 - Posted by: TJ at July 14, 2005 7:28 AM

The rings are the single best exercise equipment I have ever invested in. You will enjoy them. The DVD is a great investment as well. Tyler has put some thought in to that thing and it is well worth the investment.
I love the Uncle Rhabdo. This one looks ruff.

Comment #77 - Posted by: jasonh at July 14, 2005 7:40 AM

"CrossFit 10"

Winners of the shirt: Brendan, Vince, Mark, Randy, TJ, Kris, Sean, Robert, Lorie, Tim, Ted, Ahmik/Krista and Ron(per Lynne's request) - please email lauren@crossfit.com with your mailing address and your t-shirt size and I will get your shirts out as soon as they are ready.


Comment #78 - Posted by: lauren at July 14, 2005 7:43 AM

29:50 w/ yellow 10# duramax ball

Comment #79 - Posted by: Rick Ihrie at July 14, 2005 8:11 AM

Well, a promise is a promise, and the reward is sweet; an Uncle Rhabdo shirt.

I knew Lynne would jump all over the "on-topic" thing; just didn't know how enthusiastic she would be! I'm just wondering what the punishment will be if I slip. I am human afterall.
Thanks Lynne. You can live in quiet satisfaction from now on.

Of course, the comments section is wide freakin' open.

Comment #80 - Posted by: Ron N. at July 14, 2005 8:23 AM


First bout with an unmodified "Kelly"

Last time I did 21 inch box jumps and DB thrusters it took only 18 minutes.

What a difference Wall Ball and jumping the extra 3 inches made.

I am taking a week off to get PRK. I will see you next week.

Comment #81 - Posted by: Ahmik at July 14, 2005 8:24 AM

Thanks for the shirt Coach and Lauren.

Comment #82 - Posted by: Ahmik at July 14, 2005 8:26 AM



subbed 10kg dumbells for the wallball

Comment #83 - Posted by: DavidE at July 14, 2005 8:38 AM

Kelly as RX'd, subbed 40lb (20x2 db's) thruster for wall ball. Ran out of time but got 4 rounds in about 26:50. Those 400's kicked my butt today.

In light of brother rhabdo's introduction to the crossfit scene, anyone got any good suggestions for introducing some moms to crossfit? I'm teaching some things at a commercial facility and trying to break the mold, expecting that it will take a little while for them to make the switch in their thinking and their concept of "fitness". I don't expect them to be elite right off the bat and expect to do a lot of teaching, but I also dont want to dumb thngs down so much that it doesn't resemble crossfit anymore. Any help would be greatly appreciated. Will also post to messae board. Thx.

Comment #84 - Posted by: Tim T at July 14, 2005 8:38 AM

just checked......bewat my last time by 20 seconds!!!

Comment #85 - Posted by: DavidE at July 14, 2005 8:39 AM

Second week of CrossFit and I am feeling it.

5 rounds of .24 mile on treadmill, 15 Box jumps, 15 10# DB Thrusters


Comment #86 - Posted by: RyanA at July 14, 2005 9:05 AM

I am new to CF and obviously subbed a lot today.

3 Rounds:
400 m Run
30 jumps with the jump rope
20 4# air ball throws


I don't think I have jumped rope since elementary school. It took me a couple minutes to get coordinated. At least I was moving unlike the 4 marines sitting, watching me and talking about how they are dogging their PT. Maybe I should invite them to join me next time.

Comment #87 - Posted by: Leanne at July 14, 2005 9:10 AM

BrainO, I figured awareness was the motivation behind making the graphic. I just think it’s a poor way of doing it. If I made a funny little graphic showing a skinny sickly woman named Auntie AIDS dying in a bed and said it was to increase awareness about AIDS, who would wear it? Lord, I hope no one. It wouldn’t be funny and it wouldn’t work. Until this current WOD goes away, people will read about it which is good. After that, you’re putting faith in T-shirts?

Matt G. check the link on the homepage again. You’ll find Eugene R. Allen used "frequently.” Oops.

Comment #88 - Posted by: Wilk at July 14, 2005 9:15 AM

33:13, humbling WOD indeed. Check out my blog (click on my name) for more info.

Comment #89 - Posted by: David at July 14, 2005 9:17 AM

My first date with Kelly. She seemed like such a nice girl.

44:24 - I'm almost ashamed to post it

Warmed up with a 5 minute/1100 meter row. Hanging L crunches (for time - which might have consisted of two seconds, max), 21 regular hang crunches and 21 slow dips.

Before I began the WOD I tried out two 40# db for the db thrusters, but I knew I'd have trouble keeping form. Switched to two 25# dbs.

Each set was a butt-kicker. The 400 meter run felt like I was having a break compared to the box jumps (all sets, except for the first, consisted of broken sets of 10-10-10; my very first set was a 15-15 split). Same basically goes for the thrusters. Each of the 5 sets was basically a 10-10-10. Good grief. Rhabdo (I'll proudly wear a rhabdo shirt, btw)wasn't there, but Pukie was knocking on the door. I didn't let him in, but he had my number.

Comment #90 - Posted by: Ronnie at July 14, 2005 9:46 AM

Eugene's use of 'frequently' refers to Rhabdo's fatality rate, not an individual's chance of inducing Rhabdo. people who go into Rhabdomyolysis frequently die...although people do not frequently go into Rhabdomyolysis. just a little clarification there.

Comment #91 - Posted by: ediddy at July 14, 2005 9:49 AM

I've noticed conflicting amounts on the db thrusters. Was it 40 total pounds or 80 total pounds? I ended up doing 50 total and felt like hamburger afterwards.

Just curious.

Comment #92 - Posted by: Ronnie at July 14, 2005 9:53 AM

40 total.

Comment #93 - Posted by: ediddy at July 14, 2005 9:58 AM


Nice ass whuppin' Kelly! With Mike and Carol over at Crossfit HB. Thanks again guys.

Sub'd w/20" step up-jump down x 15 and 25 wall ball shots; 5 rounds.

Comment #94 - Posted by: Steve HB at July 14, 2005 9:59 AM

Ah. Thanks E!

Well, I don't feel quite so bad now. My time still reeks, but at least I was doing a little more than the prescribed weight. ;)

Comment #95 - Posted by: Ronnie at July 14, 2005 10:05 AM

ediddy, that's exactly the way I took it.

Comment #96 - Posted by: Wilk at July 14, 2005 10:09 AM

I finished in 29:12, first time doing this workout, subbed dbs thrusters w/ two 20lb dumbells for med ball and 30 frog leaps(a jump squat but you do it across the room, pretty much of a jump squat version of a walking lunge) for box jumps, my legs are toast.

Comment #97 - Posted by: Dan Orozco at July 14, 2005 10:34 AM

Gentlemen...educate yourselves beyond an Internet message board:

Rhabdomyolysis is fatal in approximately 5% of the people that contract it. 5%. That's not "frequently". Further, "exertion" is the underlying cause in only 6% of cases of rhabdo.

Oops...don't be so reactionary and hysterical.

Comment #98 - Posted by: Matt G. at July 14, 2005 10:37 AM

What sort of box do y'all use for box jumps? I don't currently own anything that would survive me jumping on it 30 times.

Comment #99 - Posted by: Tom at July 14, 2005 10:42 AM


I live in Muncie and have been Crossfitting faithfully since Feb. However, between work and family, I just don't think it would be possible for me to drive to Indianapolis for workouts. Nice to know your out there, I have been telling everyone who will listen about Crossfit.

Comment #100 - Posted by: Brandon Thomas at July 14, 2005 10:55 AM

40:16 as prescribed, with 25" box jumps (because that's how tall it was)
My normally slow runs were glacial today.

Comment #101 - Posted by: Sam L at July 14, 2005 10:56 AM

Mill was taken - subbed 500m rows
24" box jumps
2 X 20lb DBs Thrusters

T = 32:49 (minus 3 min)

Comment #102 - Posted by: C_Mel at July 14, 2005 11:10 AM

29:02, as RXd but in soft sand and with a 15 lb ball.

Comment #103 - Posted by: Mark B at July 14, 2005 11:16 AM

I wonder how 'frequently' people die from puking?

I also hear that falling coconuts kill many people each year. . .

we all must fear the coconuts.

Comment #104 - Posted by: J Jones at July 14, 2005 11:27 AM

4 rounds in ~31 min. no subs.

Comment #105 - Posted by: Alex McClung at July 14, 2005 11:33 AM

20:56 alternated between running .25 and rowing 400 meters.

Comment #106 - Posted by: Paul Peterson at July 14, 2005 11:36 AM

21:39 also alternated between running .25 miles and rowing 400 meters.

Comment #107 - Posted by: Tony Eason at July 14, 2005 11:37 AM


I'm not sure what exactly you mean by "moms" but I will assume over 50 years young.

I started "crossfit" 15 months ago and I am currently 58 years old. It has been fantastic and I love it! I enjoy working out with the wide variety of age groups that attend the HQ classes. For me working out with people that are way more advanced than I am is an inspiration and a constant help. I am continuously amazed at what I have accomplished so far and yet there is still so much more to do.

Get them coming in and working out and don't let up. Just because we are over 50 doesn't mean we can't run, bicycle, row, weight lift, and do pullups. It's not too late to learn! The mental and physical toughness is what we need to survive and to inspire our daughters to be best Mom's they can be.

You can also let them know that weight loss is an added benefit. I've lost 38 lbs during the last 15 months. Almost every woman over 50 would love to hear that!

Best of wishes getting those Mom's & Grandma"s coming in!


Comment #108 - Posted by: Sally Stade at July 14, 2005 11:40 AM

TimT - Mailing coming your way sir.

Comment #109 - Posted by: mstreet at July 14, 2005 11:42 AM


20lb db thrusters

I see the relavence of Rhabdo to todays WOD...I think he took a hammer to my hip.

Anyone else bright enough to ruin a white cfnorth shirt by doing db thrusters and getting those horrid marks on the shoulders? yeah...i'm smart.

Comment #110 - Posted by: brendan melville at July 14, 2005 11:43 AM

it seems Matt G dominates in the research game as well. good site, thanks for the info. im sure cousin Hysteria will enjoy it, too.

cfwu x3 (w/ good mornings for back ext and pushups for dips)

WOD: 29:37...jumps were a little less than 24" but med ball was 25#, so i figured that was about equal. also, i think my runs mightve been a bit long. i went in shooting for 25min but mainly to beat Kelly at 'Kelly'...shes just too good for me, though. glad to be sub-30.

Ron, look what youve done now...now ive gotta find a new off-topic amigo w/ great Napoleon Dynamite qouting skills. no way am i giving up my off-topic ability...although a certification seminar might change my mind...moohoohahaha.

"That suit...its...its incredible..."

Comment #111 - Posted by: ediddy at July 14, 2005 12:00 PM

CF crowd -- I wouldn't usually post, I'm realtively new to CF and my time seemed sort of abysmal today anyway.
The rhabdo topic can't be ignored, though. As a critical care MD and prior military, I have treated quite a bit of rhabdo. I haven't read the emedicine site, but I will tell you that SERIOUS rhabdo is commonly incited by exercise, particularly with associated heat stress. The 6% figure may take all comers, but rhabdo serious enough to put you in the ICU is usually due to overexertion +/- heat stress, drugs or toxins, or trauma such as a crush or pressure injury. Some studies say eccentric stress with an exertional stretch like running downhill (to the quads) or reversing a kettlebell at the bottom of the motion (to the lower back) seems particularly apt to produce this injury.
I personally DONT feel the recent article in the journal or coach's words are reactionary. Even if not lethal (and death IS uncommon with exertional rhabdo if medical attention is sought), who wants the time out of training, the lost work or the bills of this kind of injury? Rhabdo is one of the answers to the "what could happen" question asked by the uninitiated.
CF trains smart -- I say stay smart. . .
then suck it up and do the last set!
PS Pukie is cool. . .

Comment #112 - Posted by: David T. at July 14, 2005 12:23 PM


Subbed 2 20lb dumbell thrusters for wall ball and used a stool (it was @ 24') for box jumps.

I don't know why, but box jumps always kick my butt.

Comment #113 - Posted by: EliC at July 14, 2005 12:23 PM

A study specifically focused on exercise-induced rhabdo:

I don't discount the effects of rhabdo...but I'm not suddenly going to develop an allergy to hard work because of it. I suspect I'm more likely to be hit by a car when I'm out running than I am to be afflicted by rhabdo.

I never considered the journal article or Coach's words to be reactionary. But certain posts earlier today verged on hysterical. Getting worked up over a cartoon character is asinine.

Comment #114 - Posted by: Matt G. at July 14, 2005 12:31 PM

Matt G,
About the snatch. This lift is very dynamic. A tremendous level of athleticism is necessary to complete the snatch. Some ankle flexibility is helpful too. Snatch on!

Comment #115 - Posted by: Jonathan Jensen at July 14, 2005 12:35 PM


at local track 4 rounds of kelly= 23:45
the heat got to me on this one plus first time doing wall ball and not db thrusters. I knew wall ball would kick my a$$. Been doin it in the wu every now and then since I got it. Well I was way to gassed for a fifth round. I love this WOD one of the best ones in my opinion..

Comment #116 - Posted by: dennyy at July 14, 2005 1:01 PM

Pukie came by for a long visit to wish me a happy birthday in the middle of the third run. How thoughtful. Decided to stop after three full rounds before Uncle Rhabdo stopped by to give me his present.

3 rounds of Kelly in 17:01

At least I'm running 400m again with no ITB pain. Looking forward to my next shot at Helen.

Mike Donnelly

Comment #117 - Posted by: rosceaux at July 14, 2005 1:16 PM


Subbed 20lb db thrusters

A 3 minute improvement from last time

Comment #118 - Posted by: Erik at July 14, 2005 1:18 PM

Kelly's the real thing. 5 rounds/treadmill, box jump, 20 lb db thrusts in about 28:00 minutes. Extreme heat made up for short blow waiting on treadmill.

4-man Team Mosul is on board with Cross Fit.

Comment #119 - Posted by: Team Mosul at July 14, 2005 1:28 PM

thanks Matt for those 2 links you posted, I was getting scared at that getting Rhabdo if I push myself too hard, now I know I can still push myself and not have to worry alot about getting it.

Comment #120 - Posted by: Dan Orozco at July 14, 2005 1:30 PM

29 minutes flat, but with 20" box jumps (all I've got). Heat index of 98 did not help me one little bit. The transition from wall ball back to running was, by far, the worst for me. My legs didn't necessarily hurt, they just didn't respond to my mental commands to move.

For the record: Wasn't worried about UR, more about bustin' my shins on the box!

Ron Ron Ron, why did you go and promise that? I'm going to work hard to induce you to more off-topic trash talk.

Comment #121 - Posted by: Will Hunter at July 14, 2005 1:58 PM

Five rounds for time of (+/- previous, 4/11/2005 WOD):
**C2 500m [1:51(+:02)/1:53(+:01)/1:55(+:04)/1:56(+:04)/1:56(+:04)]
**32 box jumps, 23 inch box (all but 1st rd broken)
30 dumbell thrusters, 2x 20# dumbells (broken)
TOTAL TIME=32:43 (-1:13) [5:40(-:27)/6:20(-:34)/7:02(-:08)/7:16(+:08)/6:25(-:12)]
Happy with the >1min improvement

Comment #122 - Posted by: jdg at July 14, 2005 2:08 PM

12 lb medicine ball (biggest at gym).


Comment #123 - Posted by: Maximus at July 14, 2005 2:10 PM

Looks like Rhabdo freaked some people. Not me. As Rxed in the muggy hot weather at 24:15.

Comment #124 - Posted by: John Walsh at July 14, 2005 2:23 PM

Executed an active recovery day with the following:
- 1 on 1 hoops.
- HS practice.
- Clean practice - 5 sets.
- Weighted dips - 4 sets.
- L-sit practice.

Comment #125 - Posted by: Brand at July 14, 2005 2:26 PM

I subbed in a minute of skipping instead of box jumps and did 40 wall balls with a 5kg ball.
Not sure if skipping really counts as a 'crossfit excercise' though...

Total for five rounds of Kelly (or her sister, if you want to call it that): 16:13.

Comment #126 - Posted by: Dave at July 14, 2005 2:38 PM

32:40 (previous 36:40)

rd 1 - 5:14 (5:29)
rd 2 - 6:23 (6:54)
rd 3 - 6:36 (7:51)
rd 4 - 7:24 (7:59)
rd 5 - 7:02 (8:28)

Four minutes? Good gravy... I'm improving!! Runs up two flights of stairs, then 4:25 around. Box jumps broken up into two sets onto weight bench; Wall ball broken into three sets (mostly 10-12-8). Focused on shortening transition time - and it worke! At the end, I was shaking like a leaf on a tree (time to break into song!!)

Comment #127 - Posted by: Patrick at July 14, 2005 2:40 PM

Did Diane again today to see and was wrapped to knock about 90 secs of my last pr(12.39 this time). Have been slack practicing HSPU's but reinspired now.

Happy days!!

Cheers, kempie

Comment #128 - Posted by: kempie at July 14, 2005 2:50 PM

"Kelly sur la mer":
5 rounds for time-
400m C2 row
Box jumps as designated
Wallball as designated

WOD was #3 for the day, and as I'd already run this morning I decided to break in the new C2. My row splits are ~:15 slower than my run splits...which means I'm going faster in the jumps and wallball. Very happy about that.

Comment #129 - Posted by: Matt G. at July 14, 2005 2:53 PM

Sat on the rower vowing that I'd do 500m in <1:30 today.

When the timer stopped I was looking at a 1:30.3.

So damn close.

Then did 4 rounds of Kelly, but it was starting off slow(to recover from the row) and building in intensity. Didn't time it, but I was leaving sweat trails from the treadmill to the bench I was jumping on.

Comment #130 - Posted by: Rico at July 14, 2005 2:56 PM

My time isn't too pathetic today. 36:22.

Take care folks.

Comment #131 - Posted by: Kris at July 14, 2005 3:09 PM

28:53 w/ 24" box jumps

Afraid I have to side with Matt G. on this one. The last thing I'll be concerned with while working out is falling over dead due to overexertion.

See everyone tomorrow...unless I die in my sleep tonight...

Comment #132 - Posted by: Lowell at July 14, 2005 3:14 PM


Did .25 mile on the elliptical due to shin splints and used 2 - 20# dumbbells for thrusters.


by the way Wilks, I would definitely wear an Auntie AIDS tshirt.

Comment #133 - Posted by: dan at July 14, 2005 3:28 PM

I'm kind of embarassed to say this but I think I actually whimpered at one point during the fourth or fifth set of thrusters. Killer workout.

Comment #134 - Posted by: dan at July 14, 2005 3:38 PM

Matt G., ediddy
Coach put out word regarding a health risk involved with newcomers to this training. All I ever said was that the shirt wasn't funny as well as a poor way to make people aware. Where do you find hysteria? But this issue isn't about you, me, or anyone else who has been doing these workout for awhile. No one is suggesting that the verterans pull back. Maybe that's what confused you. You guys have the CrossFit thing sewed up. This is about newcomers, people not conditioned for this stuff. Instead of name-calling or changing the frame of the debate, why not put your energy toward working a solution that helps your fellow CrossFitter? I think the key question is, "What's a better way educate newcomers to CrossFit so they don't blow themselves out the first time they try this, inadvertantly putting their life at risk?" I think CrossFitters can do better than a lame T-shirt. 5% sounds small, until it's one of yours.

Comment #135 - Posted by: Wilk at July 14, 2005 4:02 PM

28:48 bah... substituted 2 sets of 35lb db's for thrusters, then had to go to 30lbs. broken sets of 15-15... felt great, if hell feels good

Comment #136 - Posted by: aaron at July 14, 2005 4:03 PM

"Where do you find hysteria?" -Wilk

Right here:

"Who will wear their Rhabdo shirt to the funeral of the first kid who dies after doing one of these workouts?" -Wilk

Main Entry: hys·te·ria
Pronunciation: his-'ter-E-&, -'tir-
Function: noun
Etymology: New Latin, from English hysteric, adjective, from Latin hystericus, from Greek hysterikos, from hystera womb; from the Greek notion that hysteria was peculiar to women and caused by disturbances of the uterus
1 : a psychoneurosis marked by emotional excitability and disturbances of the psychic, sensory, vasomotor, and visceral functions
2 : behavior exhibiting overwhelming or unmanageable fear or emotional excess

Behavior exhibiting overwhelming emotional excess. "Who will wear their Rhabdo tshirt to the funeral...". If the shoe fits, wear it.

Comment #137 - Posted by: Matt G. at July 14, 2005 4:14 PM


Did all 5 rounds:

Run 400 meters (first 200 uphill,second 200 downhill)

30 log jumps (don't have a box) 22" high

30 DB thrusters with 2 10kg dumbells (all sets broken)

First time doing this workout and first time doing db thrusters. I bought a cheap basketball a couple of days ago so I will be doing wall ball the next time Kelly shows up.

Killer WO.

Comment #138 - Posted by: DaNewf at July 14, 2005 4:16 PM

pissed....migraine this AM...first one for me, so I didn't know what the heck was going on, thought I was dying or something...hahaha...ugh, no working out today.

Comment #139 - Posted by: tedw at July 14, 2005 4:48 PM

1st time with Kelly. Man she can be a real pain. (pun totally intended) Sub'd stepups for box jumps and thrusters for wall ball.

I workout in a 24hr fitness... what can I do??

Comment #140 - Posted by: Manny P at July 14, 2005 4:54 PM

your not the only 1 brendan, I have done that too a couple white t-shirts. But hey there only a $ at the $ store... Thats a dumbell rash I suppose.

Comment #141 - Posted by: dennyy at July 14, 2005 4:59 PM

Since the computer was down, I had to make up my own WOD...I think.
3 rounds
400 meter run
12 bw/deadlifts
20 crunches
20 dumbbell swings. In my case I used 35 IBS.

Comment #142 - Posted by: Grant Dumas at July 14, 2005 5:02 PM

33 minutes. The running and the box jump (onto a step reebok platform) were easy, the 9.5kg * 2 dumbell thrusters were very hard. In fact, my neck still feels sore.

Comment #143 - Posted by: Matthew Townsend at July 14, 2005 5:08 PM

24:57 as Rx'd (Box jump height was approximate; I didn't have a tape measure with me to measure the bleachers.)

24:35 w/ following subs:
1:30 on elliptical for run (can actually push harder on that then on the run - better pace accountability.)
Box jumps on a foot locker
2x20# DB Thrusters for Wall ball

Comment #144 - Posted by: Eric2 at July 14, 2005 5:17 PM


Comment #145 - Posted by: Cates at July 14, 2005 5:26 PM

Matt G.
I thought a guy as smart as you could tell the difference between hysteria and sarcasm. I guess not. As good of a reference as an online dictionary is, it can't give you good judgement.
I'll lay off though. The decision lies far above my paygrade and I've already made my case.

Comment #146 - Posted by: Wilk at July 14, 2005 5:31 PM

Nice, good push.

27: 30, no subs.

GRD- Olly

Comment #147 - Posted by: Olly at July 14, 2005 5:32 PM

You done called out the wrong dudes on the board. Matt G. is well spoken and doesn't back down from a challenge. Ediddy has excellent nunchuck and bowhunting skills and has see D-Kwon's Dance Grooves about 100 times; so, look out!

My brothers from the board, I promised to stay on topic for a shirt. I am a whore. It is up to you (and I) to start topics that will induce my coherent ramblings and, yet, stay in-bounds! The last thing I want is Lynne at my doorstep demanding 25 HSPU's because I went afoul!! Remember, we always have the comments.

Time for an abbreviated Kelly (4 rounds as I started breaking down in a tendonitis way):
31:25. Box jumps to a 24" bench and 40lb thrusters that looked like deep push-presses.

Napoleon: "Pedro, what do you think of this suit?"
Pedro: "It's pretty good, I guess."

Comment #148 - Posted by: Ron N. at July 14, 2005 5:37 PM

Did 24" jumps back and forth (and through) a stick between two chairs.
Did wall ball with bag of cement mortar duct taped into a cuboid shape.

Comment #149 - Posted by: MikeY at July 14, 2005 5:43 PM


Behavior exhibiting overwhelming emotional excess. Would this include the desperate NEED to post multiple comments?

Comment #150 - Posted by: darryl at July 14, 2005 5:46 PM

Kelly rocks! :23::31

I almost met Pukie. Would of got it done quicker, but I had to slow down to weave my way through the gym and all the equiment here to get to the 18lb medicine ball. Added and extra shot to each round of wallball to make up for the loss of 2lbs on the ball. I liked this one. Looking fwd to tomorrows!

Comment #151 - Posted by: DJ at July 14, 2005 5:47 PM

3 rounds in 15:37

Calves started getting the "wrong" kind of pain, so I cut it short. I think I need to take a half-volume week ehre soon, I'm breaking down. Felt awful throughout the WOD.

Comment #152 - Posted by: David Knutzen at July 14, 2005 5:52 PM

26:14, 12lb ball and 20" box (max gym equipment). One second faster than last time! Doing wall ball and deadlifts yesterday hampered me a bit, at least that's my story.

Comment #153 - Posted by: Steve S at July 14, 2005 5:57 PM

Time 27:20 w/10lbs wall ball - All I had.
Great WOD. Everything was unbroken with minimal rest time between exercises. That last run just about killed me. This WOD is definitely worthy of the rhabdo seal.

Comment #154 - Posted by: Troy Archie at July 14, 2005 6:32 PM

David T, Matt G,
Thanks for keeping it real guys!
I say keep an open mind, and thick skin- don't let a lack of Pop Culture hyper-PC crap frighten you. If your position is proven un-tennable or MAYBE, POSSIBLY, a TINY bit over dramatized, then pony-up with an admission or heck even throw in an apology- you'll feel better and people actually respect that.
And for God's sakes don't scare off the newbies with HYSTERIA!
P.S. It's OK to hate the shirt if it just dosn't float your boat- just be real about why.
This one may be graphic (and DAMN funny) but it's a long way from the top 1,000 tasteless t-shirts of the year- Mrs. Spears has the market cornered on those!

Comment #155 - Posted by: Cates at July 14, 2005 6:37 PM

I was gonna make a crack about Vagisil flying off the shelves today but I'll keep it clean in the interest of not offending you reactionary pussies.

Grab a beer, turn on CNN and find something worth-while to get mad about.


Comment #156 - Posted by: Dan Silver at July 14, 2005 6:45 PM


-Gym had a 12 lb med ball and no box so I used the ball and jumped over it for box jumps.

Comment #157 - Posted by: David B. at July 14, 2005 6:51 PM

I am a nephrologist (kidney doctor) and treat patients with rhabdomyolysis. My boyfriend is an avid Crossfitter and I have enjoyed reading the posts for several months and keeping up on his workouts. I have occasionally done them myself and he is determined to use Crossfit to get me to my first pullup!

When I saw the picture this morning, I burst into laughter. I showed it to all the other doctors in my office who thought it was equally funny. It is important to keep a sense of humor when treating serious diseases, which rhabdo obviously is. I don't know Matt G. personally, but I feel like I do from reading his comments for a while. I hardly think he is the kind of guy (or anyone else who regularly posts here) that would stand at the bedside of someone with rhabdo and laugh about it. I know I wouldn't, and unlike most people making comments here, I have had to tell people with this condition that they need dialysis and may never recover their kidney function. I have never seen someone die from rhabdo. I does happen, but very INfrequently.

In short, Wilk - grab a sense of humor. I bet if you set up a booth at the next nephrology national meeting you would make a killing (no pun intended) selling those T-shirts.

Comment #158 - Posted by: KA at July 14, 2005 7:01 PM

My wife did this one with me... we were in a rush so only did 15 reps of jumps and wall balls. About 25:00, we didn't really time it.

Great workout!

Comment #159 - Posted by: Phil Feairheller at July 14, 2005 7:13 PM

Hahahahaa, you guys are like a married couple,
the comments of the day have kept myself entertained all day at work...hahaha.Keep em going...please...hahahha

As for the workout: subbed with 20lb db thrusters
box jumps unbroken
thrusters broken in sets of 20 and 10

I was running on a treadmill and the guy next
to me got hit on the head with a coconut from God knows where and collapsed dead...rhabdo who?

Time= 28:16

Comment #160 - Posted by: Christian at July 14, 2005 7:15 PM

yow! walked into a hornet's nest here. 43:35 vs 48:13 on 4/10/05. no subs. guy at the gym, who i gave my print out of helen (3 rounds of 400m run, 21 kb swings, 12 pull ups) to, said he and his buddy did "my workout." "you did 3 rounds in 19 minutes?" yes. "it took us 19 minutes to do 1 round!" had a good laugh. told him they'd set a benchmark.

Comment #161 - Posted by: kevin o at July 14, 2005 7:18 PM

dan silver, exactly

20lb db thrusters

Comment #162 - Posted by: dan santini at July 14, 2005 7:28 PM


Subbed a 19" Bench jump
Made the 20# wallball today

Ran on Treadmill best at 7 mph
All benches broken 10/10/10
Wallball 10/10/10

Last couple rounds had to lay down in the back of my Truck.

Wallball was fun. Now I have a bench mark to work from.

Comment #163 - Posted by: Chrispy at July 14, 2005 7:46 PM

Being a newbie myself, all that Rhabdo talk got me a little scared ;)

Rounds 1 - 3 were all 2:00 400m runs, and 3x10 for wall balls. Round 1 was 20,10 for jumps, and all other sets were 3x10 jumps. Rounds 4-5 were 1:30 400m runs and 2x15 wall balls. This one made me sweat HARD, even in an air conditioned gym! GREAT WOD!!

Comment #164 - Posted by: Jon at July 14, 2005 7:47 PM

4 rounds in 36:38
20" box jumps...broken sets, usually 20-10
20# ball...thrown straight up, broken sets...15-15 each round

Comment #165 - Posted by: B. JAY D. at July 14, 2005 7:56 PM


Subbed 20lbs of dumbbell thrusters

Very close to a pukie.

Comment #166 - Posted by: Adam B at July 14, 2005 7:57 PM


Comment #167 - Posted by: Jay at July 14, 2005 8:01 PM

I am a new crossfitter along with a friend of mine up here in Canada. I love the crossfit workouts. I did some reading about Rhabdo and asked my father, who is a physician, about the validity of the concern. He said that the majority of deaths caused by Rhabdo were because of insufficient hydration before, during and after intense workouts combined with the athlete supplementing with creatine. Because of the damage to the muscles during exercise, extra creatine is naturally released into an athletes bloodstream forcing the kidneys to start filtering on overtime. If the athlete has not consumed enough fluids to aid with the flushing of toxins AND also has elevated creatine levels because of supplementation then the athlete is at risk. An early sign of Rhabdo is rust or cola colored urine. Hope this helps.

Keep training hard and drink up.

Comment #168 - Posted by: R MacK at July 14, 2005 8:19 PM

30:17 as rx'ed...smacked my shin twice on the last 30, that'll leave a mark.

Comment #169 - Posted by: Jeff Kolehmainen at July 14, 2005 8:30 PM

Second day back. Modified the wod

400 m run (first round) 2 min jumprope other 4 rounds
20 box jumps
20 wall ball

34:18 Legs are burning baddly

Comment #170 - Posted by: GD at July 14, 2005 8:30 PM

Wilk, you said...
"What's a better way educate newcomers to CrossFit so they don't blow themselves out the first time they try this, inadvertantly putting their life at risk?"

They posted a link to a doc on how beginners should spool up on workouts. There is a long, distinguished thread on the forums about the rhabdo, with links and info etc. And now there is a goofy as hell t-shirt that will make people ask,

"What the hell is rhabdo?"

"Glad you asked..."

I especially like the prolapsed intestine.

Comment #171 - Posted by: MikeY at July 14, 2005 8:44 PM

Mods: Reebok step used for box jumps (almost 8 inches), 8lb dumbbell thrusters
Round 1: 400m, 30,30 unbroken
Round 2: 400m, 30,30 unbroken
Round 3: 400m, 30,30 unbroken
Round 4: 400m, 30,30 unbroken rested between jumps and thrusters
Round 5: 400m, 21,broken, just didn't have it in me to finish tonight. Kelley beats me again!

Comment #172 - Posted by: Krista J. at July 14, 2005 8:47 PM

I've been doing CrossFit for a couple weeks...
these are my first times good enough to post (I was mad at my wife so I think some adrenaline was a factor...)

34:00 as Rx'ed Box jumps broken.

Comment #173 - Posted by: Jake W. at July 14, 2005 8:58 PM


Sub for 400m run was to not do the 400m run.
Box Jumps as rx'ed.
30lbs. db thursters broke in sets of 10.

Humbling WOD. Made me feel like it was my first day all over again. Thursters are incredibly evil in their efficiency.

Comment #174 - Posted by: Rob M. at July 14, 2005 9:34 PM


Sub 20#DB thrusters for wallball

Comment #175 - Posted by: Scott D. at July 14, 2005 9:44 PM

Today's kinda sucked. I only had time for 2 rounds before jiu jitsu started. Oh well what can you do lol. 2 rounds in 15 minutes flat.

Comment #176 - Posted by: Kevin Scott at July 14, 2005 10:04 PM

My. God... Ow...

3 rounds in 23:46
Subbed 1pood two-handed thrusters for wall ball.

So... *gasp* tell me again... *pant* what we do... *wheeze* for cardio? *collapse*

Comment #177 - Posted by: Eric C. '07 at July 14, 2005 10:20 PM

Dan S. (Silver),
Tonight at the Fullerton outdoor market, Oregon Honey Beer!! YUMMMMMMM!
Only had 3 because the kids were with me and I live 2 miles away.
Watched Dr. 90210: Totally Rad! No CNN. Sorry.

Army of Darkness, anyone?

Comment #178 - Posted by: Ron N. at July 14, 2005 11:33 PM



Comment #179 - Posted by: Dan Silver at July 14, 2005 11:51 PM

I did this one aboput 20 minutes after eating. Whoa did it suck almost met pukie twice and it was slower than last time. I will have to make sure to give myself more before working out next time.

Time 22:38

Comment #180 - Posted by: T.Rain at July 15, 2005 12:01 AM

Modified Crossfit warm ups 3X15, had to do lat pulls instead of pull ups and still cann't dip.
Used 14 inch step(highest in gym) and 12lb ball.Ran 400m on road.
Running Time 31:56
R5= 6:29/31:56 (had bucket on hand, standard equipment for any of the girls)

My MMA Coach was in the gym at the time laughing at my pain, and nodding head in approval.
First meeting with kelly, next time ill try for sub 30 min

Comment #181 - Posted by: Fi at July 15, 2005 2:04 AM


Kelly serves up some humble pie - leg drive was shot

Comment #182 - Posted by: Jerry Hill at July 15, 2005 5:14 AM

sub'd 20 lb thrusters
400m on treadmill @ 8mph max

Comment #183 - Posted by: Lino at July 15, 2005 5:43 AM

12# medicine ball

Comment #184 - Posted by: nisei at July 15, 2005 7:54 AM

late post.
sub'd run for Russian lunge burpees,
30lb. Db's, I don't have 20's lb. db.
Time: 32:00

Comment #185 - Posted by: Stephen at July 15, 2005 8:45 AM

Ugh. Same subs as last time (bench jumps, 20lb DB thrusters), but my time was almost a minute slower - 22:54 vs 22:10. My legs were just not there today, and this was after taking a day off yesterday for recovery. The last set of thrusters was done in 10s, and the final 10 were with 25lb DBs, but that didn't make much difference. I was just weak today.

Next time, dangit!

Andy M

Comment #186 - Posted by: madsox at July 15, 2005 9:51 AM


Still working on pushing myself. I tend to back off a little too much.

I feel like I need to add my own 3.4 cents to the rhabdo discussion.

One has to remember that a lot of folks on here do some very dangerous jobs. Some folks are even posting from Iraq. I remember that the O-club in Pensacola used to show video loops of airplane crashes on Friday. And my detachment used to have bumper stickers that said "Fly Navy... Divers need the work."

This is the mindset of many in CF. Some don't get it. And we don't require them to.

Comment #187 - Posted by: kevin gp at July 15, 2005 10:14 AM

28:00 flat. Did box jumps onto stairs.
Made a 20lb. med ball today. I will test it for durability tomorrow.

Comment #188 - Posted by: bradw at July 15, 2005 11:19 AM

23:06 as RXed

I am a little disappointed with this. I was in line for at least 1:30 faster but at the beginning of the last 400 my knee started killing me slowing down my run very significantly and also my jumps. Still improved over my last time of 25 minutes

Comment #189 - Posted by: Rajesh at July 15, 2005 11:40 AM


Box jumps were on a 19" box (I do not have a 24" box lying around).

Comment #190 - Posted by: peter at July 15, 2005 12:50 PM

MikeY said " I especially like the prolapsed intestine."

Is prolapsed intestine part of the Paleo diet?

Comment #191 - Posted by: tedw at July 15, 2005 1:27 PM

22" box. 9.5 ft target. 29:16. Usually do the WOD two hours after I wake up. Did this one 6.5 hours into my day for a change in the spirit of randomization. Gonna do something else later, not sure what though.


Comment #192 - Posted by: Dan S. at July 15, 2005 3:44 PM

36:43. About 3 min better than the last one; runs on t-mill; 18" bench jumps, 7.5" wallball target. Nasty WOD!

Comment #193 - Posted by: Lynne Pitts at July 15, 2005 4:37 PM

Ya know, if just a couple of more people will post something, we'll send this one over 200 comments . . .

Comment #194 - Posted by: davidjwood at July 15, 2005 5:23 PM

runs on treadmill, no incline, 10.5 mph
box jumps to 20"; then lost my boxes to a trainer and client for last 2 rds and used an 18" bench (much easier)
wallball with 5 kg. ball (heaviest--still only 6 kg.--was in use)


gassed despite the subs

Comment #195 - Posted by: Rene' at July 15, 2005 6:34 PM

As rx'ed


Comment #196 - Posted by: Jason Fox at July 15, 2005 7:48 PM

damn that sucked! 108 degrees F and feeling it.
all i have is a 10# mb, so i juiced up the box jumps to compensate.

5 rounds:
run 400m
30 box jumps (rounds 1,3,5: 30" table / round 2: 18" step / round 4: 18" step lateral jumps 30 per side)
30 wallball 10# to 12'

time = 34:29

Comment #197 - Posted by: JC at July 15, 2005 8:18 PM

Run 400 meters
30 box jump, 24 inch box :-)
30 Thrusters, 12 pound dumbbells
Five rounds for time of 37'50"

Comment #198 - Posted by: LisaR at July 15, 2005 10:41 PM

Used 20" for box jumps
Used 15lb medicine ball

Comment #199 - Posted by: JL at July 16, 2005 6:20 AM

I definately need one of those shirts...Ill pay whatever...

Comment #200 - Posted by: Doug at July 16, 2005 6:37 AM

Highly managed... no clock but less than 30 minutes.

SUb'd 25# db thrusters for wall ball and 1:40 on heavy bag for run.

Comment #201 - Posted by: kramer at July 16, 2005 7:38 PM

Definately re adjusting to the humidity, or maybe just making excuses

42:14 as posted.

only fell on the box twice.

Comment #202 - Posted by: J Ross at July 17, 2005 8:55 AM

T. Mazz where you at man. I plan to stay about this far behind from now on so that there is no guess work on where I am in the cycle.

Comment #203 - Posted by: J Ross at July 17, 2005 8:57 AM

3 rounds 21:50
Worked out with my brother so we alternated between wall ball and 25# thrusters.
He got 21:44


Comment #204 - Posted by: Jeremy at July 17, 2005 4:22 PM

Did this today just after (and during) a rainstorm . . . 85 degrees and 100% humidity.

This WOD seems to be my personal nemesis. Didn't time it but I'm sure it was way over 30 minutes, maybe over 40. Wall-ball just seems to destroy me these days. Only excuse was that the runs were more like 800 m than 400.

Comment #205 - Posted by: davidjwood at July 17, 2005 7:40 PM

Finally got around to this one. Did 3 rounds - 17 min even.
Box jumps onto my 27 " tailgate - that was fun.

Lots of gymnastic practice beforehand.

Comment #206 - Posted by: Scott H at July 17, 2005 11:26 PM

Still feeling my way back after a pretty major performance slide...

3 rounds in 14:45.

Comment #207 - Posted by: Pat at July 18, 2005 7:26 AM

as PX
Mazz 22:37
JR 30:30
Top 19:59

Comment #208 - Posted by: TMazz at July 18, 2005 5:54 PM

Three rounds in 21:06

Run to bottom of hill (house #119) and back.
17" box jump onto picnic table bench
Wallball shots with 10# ball

Comment #209 - Posted by: Wilkie Mon at July 18, 2005 6:55 PM


Subbed 20kg thrusters for wall ball

As always.....ouchy.

Comment #210 - Posted by: karl at July 19, 2005 6:25 AM


Comment #211 - Posted by: RED at July 19, 2005 12:07 PM

Abraham Lincoln Crossfit

Tom 24 minutes
20 lbs. dumbell thrusters

Betsy 26 minutes
20 lbs. barbell thrusters
1 ft. box jumps (hurts her back)

Comment #212 - Posted by: Tom and Joe Londrigan at July 19, 2005 3:18 PM

38:20 as Rxd with the following subs:
10# WB
20x box jumps
runs were within the range of 2:00-2:10 each. for such a horrible time, that tore me a new one.

Comment #213 - Posted by: Isaac at July 20, 2005 9:57 AM

dnf 27:30
3 2/3 rounds

Comment #214 - Posted by: scott h. at July 20, 2005 10:27 AM
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