Wow first to post. I've beeen doing Crossfit for a few months now and love it. Should I be cycling the workouts at all? Someone said to me that these workouts are too intense to be doing year round with the three work one rest ratio. Just wondering. Anyway love the site, awesome.

Oh yeah, in your face MacKenzie!!

"experimenting"???

Is that what you call it?

Dan - this has been asked and discussed on the message board quite a lot. Look particularly for posts from Larry Lindeman and his 12 week cycle.

I love Kelly...tomorrow will now officially rock!

what happened to 20 in box?
I have to do 17 in- can't even do 20 in yet.

Jeff,
Be careful. Keep experimenting with clients and you'll have some goof going through your trash and questioning your strict adherence to CF and the Zone diet.

Hide the beer cans.

Crossfit Virginia

I've been doing crossfit for a little over a month now and it's been challenging, yet I'm hooked! I read the comments and I didn't even want to post my times or scores because they are not even close to anyone else's here. I've learned tons of stuff from Team Ruthless (Crossfit Virginia), that I wouldn't have learned doing the normal PT in the army or anywhere else. Yup, I'm one of those persons that started from scratch. I still have a hard time remembering names of exercises and stuff. So no lie, I don't go to bed until I see the next day's WOD and check out the videos to see if Dino (my insane trainer)will let me try or sub them. So once I recover from tomorrow's WOD--because it WILL leave me breathless, I'll post my time. It may not be as rx'd but will try my best.

Erika,
Be proud of your score no matter what it is! The fact that you are charging these WOD's says enough. Posting gives you a chance to look back and see how much you've improved. I've been addicted for about 5 months now myself and still am humbled everyday by poeples scores. It just motivates me that much more. Keep up the good work and I look fwd to seeing your times.
Welcome to the cult.

D.J.

Whats a good sub for box jumps?

For box jumps, I am using the 15" deck of my pool area until I can build a box AND jump 20". :)

19:31

Subbed 10# for wall ball.

warning to newbies, this is a rough one. check this and associated links out:

http://www.crossfit.com/mt-archive2/000846.html

what's a good sub for box jumps.

Going to sub wall ball with thrusters as I have no wall ball.

Baz

I would like to think the part that says 5 rounds is a typo but unfortunately I know its not.

did a modified kelly today with a young fella i train.
3 rounds
200metre run
20 box jumps
15 jumping pullup's
200m run
15 thrusters 10kg

was a great workout

"experimenting with clients"

BWHAHAHAHAHA HA HA!

that's frick'n hilarious!

time = 24:32.19

did 'branch ball' instead of 'wall ball' with 10kg med ball.

GO BRAND X!!!!!!

16:17 no box jumps, no box.

Almost as RXed...

... turns out the "box" i've been using (a bench at the school yard) is only 19", not 24". Otherwise all done as RXed.

Total time: 26:16
Avg. time / round: 5:15

R1: 2:16, 0:43, 1:10; total: 4:09
R2: 2:47, 0:47, 1:51; total: 5:25
R3: 3:10, 0:55, 1:49; total: 5:54
R4: 2:57, 0:48, 1:50; total: 5:35
R5: 2:51, 0:45, 1:35; total: 5:11

All box jumps unbroken.
Thrusters: 15-15, 12-10-8, 10-8-8-4, 10-8-6-6, 8-10-12 (i think).

Beat my last time by about 1:14, so really pleased with that.

Started dry heaving on the last 400m, but once again managed to outrun Pukie.

Happy with the unbroken box jumps. Thrusters were pretty rough today. Then again, when aren't they?

Oh, what am i lying about! That was even less RXed than i originally stated. Subbed 45# thrusters for wall ball. i guess that was sort of assumed with the mention of thrusters.

1st week at CF....first try at Kelly....

19" box jumps, subbed 20# d thrusts for med ball...lots of broken sets....total time: 36:41.....

As inspired by J-Dog

Modified Fight Gone Bad

15 KG Dumbbell Thrusters
75 LB Sumo Deadlift High Pull
Burpees
Double Unders
12 Foot Rope Climb

All for reps.

Temperature: 100 degrees
Score: 136

Oh yeah, 3 rounds

Crossfit Virginia

Ok, don't have a time for today's WOD. I ran 3 miles instead since yesterday on rest day I did FGB. My trainer actually cared about my well-being, or so he said. But I'll definitely start posting times and scores.

DJ- Thanks for the encouragement!

5 rounds @ 28:44

Mods:
20 inch box
12# b-ball filled with sand.

WOW! Another great workout. Thanks CrossFit!

Damn... hurts good. If CF really is a cult. Then my cult can kick their cults... yea.

Richard - 26:36
Paul - 28:48
Vince - 29:27
As rx'd.

-CF Japan-

As rx'd 25:38

30:39 as rx'd

45:26

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
(20" bench)
30 Wall ball shots, 20 pound ball
(thrusters w/ 2 * 20lb dumbbells)

Time as modded: 21:48

Compare to 050827. (23:51 with same mods)

Happy with this, felt rubbish at the start but got a rythym going with the box jumps and that gave me a lift. Found it easier and faster to jump up and step down rather than trying to bounce up from the jump down. This should definitely help my next go at Fight Gone Bad as well.

Cheers, kempie

Erika, I second DJ's suggestion to post your times. You definitely earn the right by doing this stuff no matter how fast or slow or how modded. Also, if you don't have your scores recorded somewhere you won't believe how far you have come in such a short time. I look forward to seeing your scores and progress.

DJ, great to see you paying it forward mate.

Cheers, kempie.

25:31

Almost 1 minute slower than last time...

but did fight gone bad yesterday; box jumps
and wallball 2 days in a row may have had a
effect on my time.

Loved every minute of it!

Oh forgot... box jumps on 20" flat bench.

About 20 minutes. I only did 3 rounds and this is my fourth crossfit workout. Very tough. I'd be happy to finish one.

Flight PT today: Experimented with Ultimate Medicine Ball. 10lb ball, 4 on 4 coed teams. Only rule changes were- no guarding the passer and starting posession after a point was at midfield instead of a throwoff. Worked out pretty well, but the grass was extremely wet, leading to a very slippery ball.

Will hopefully have time for the WOD this evening.

26:59 - I'm definitely leery of box jumps after my last disasterous encounter with Kelly...no racing to beat the clock this time, just maintained a slow steady pace. Wall ball is getting better - got the first three sets of 30 without any breaks.

27:38- Mantained about 5 minute rounds with roughly 30 sec. breaks.

Subbed one 40 lb db thrusters for wall ball.

Had to walk around instead of last two rounds of 400 meters. I was sucking wind and teetering on the edge of Mount Pukie.

26:20.

29:31 on a street/garage course
subbed w/23" jumps onto arm of beat-up mission-style chair (19.5" jumps last time).
much slower than last time on treadmill, turns out my "down-the-street-around-the-corner-and-back" run is actually 482 meters.
and i'm finally out of excuses.

Any ideas on where to get good strong boxes of varius sizes or how to make them so they wont collapse under wieght?

WOD-20:11 as rx'd. Smoker, though.

KELLY
4rds only=22.11.78
I AM SPENT.. arms, aerobic capacity and legs are spent.
400m run 1)2.04.47 2)2.18.02 3)2.46.46 4)2.47.11
1)box jump and wall ball 3.11.25
2 bj- 1.30.72 wb- 1.18.75
3 bj- 1.25.32 wb-1.36.62
4 bj- 1.14.59 wb-1.57.80

as required
butt kicker once again!!

21:40

Performed WOD after an hour of kickboxing and calisthenics.

Box jumps and Wall balls were done in a courtyard area as there is nowhere to throw the ball inside the gym without hitting a light fixture or something. Sub row for run, but I estimate that it's about 100' or about 33m from the courtyard to the ergometer for rows. About 66m round trip. So I ran for the transition and rowed about 333m to make up the remaining distance.

41:21

This is about 1:30 slower than last time, but I made fewer mods. Last time I jumped two stair steps where this time I had a 24" box. Big difference. Last time I subbed 2x20# DB thrusters but I had to start dropping the weight after round 2. By round 5 I was doing air squats. This time I slogged my way through with the 20# ball. So I still feel like I'm making progress.

After doing FGB only yesterday and now Kelly, well, I felt like I could take a nap on my drive to work or eat an entire kitchen. Don't know which one to do first, though.

Kelly "Lite"

Subbed 6 pound ball due to shoulder rehab. All else as Rx'd.
30.19

Quick question,

I'm running a day behind, so I did FGB yesterday afternoon. My lower back started hurting halfway thru during both the push press and the DB thrusters (subbed for wall ball). I'm pretty certain, the reason it was hurting was that I was arching my back, particularly on the PP.
So, my question is, how do I stop that from happening?

Yeah, score: 208, I was blowing hard.
Thanks,
Nate

27:30

Subbed 20lb dumbell squat thrusters for the wallball shots everything else as prescribed. Feeling a bit under the weather but I am glad I pushed through this one today.

Hey Rick510, hope you recover quickly.

Kelly as Rx'd 22min 45sec. 10 min improvement from the last Kelly

Kelly
20:15
Subbed 20lb DB thruster for wall ball.

What is the consensus, which is tougher:wall ball or 20lb Db thruster?
I did this last time with a 15 lb med ball. Today I took more than 5 minutes off that time(25:40). This has a lot to do with a much better transition as well as shortening my runs from 500 metres to 400 metres(that one's a no brainer). What do you all think are db thrusters faster than wall ball or vice versa?

26:19

Holy crap! This was so tough. I honestly almost quit after 1 round and the next 400. Hubby kept me going. My time is slower than last time, but I either did less running, less thrusters, less box jumps, or less rounds before because I do NOT remember this being this hard.

Ran 2 laps around school for 400.
Subbed 20 lb db thruster for wall ball.
Box jumps were on ledge of playground.

Round 1: 5:05
Round 2: ?
Round 3: 15:35 (10:30 between)
Round 4: 20:55 (5:20 between)
Round 5: 26:19 (5:24 between)

Probably could have gone deeper on squats for thruster, but just happy to have finished this mother.

I vote this as the hardest WOD I've done to date.

23:18

41 yo male 190 lbs.
sub 400 meter rows for 400 meter runs
box is 21"
otherwise as Rx
Kelly = 31:00

Talissa: 23:03 with 6kg ball and 24in box
Sheila: 26min with 3kg ball and 12in box

Team Ruthless Crossfit Va.

Kelly as RX'd 18:56

1:44 faster than last time,man this w/o is a smoker

Erika-keep up the good work-we are all very proud of how far you have progressed :)

JeffT

26:05
500m c2 row
25lb med ball
28" box
getting better

Any ideas how to get this thing or similar done at your basic 24hr fitness gym? What is a good sub for a plyo box? Wallball?

Christian,

At one gym (where I sometimes train) I go outside by a landscaped area and jump up on the cement rail (don't miss!) and then sprint back inside for more wallballs.

Sub 20# DB (that's *two* 20# DBs) thrusters for WB. Or if you have a ball, just no good wall to throw it against, then squat and heave it 10' straight up and catch it. Over and over ;)

Christian,

I sub one of the many benches they have dotted about and jump onto it. The ones at my place are 20" off the floor (bit of a squidgy landing, but good for ankle stability i guess!).

What SethO said for the wall ball....

slight mods

8kg ball
16" (roughly) box

27:05

tough wod so close to FGB

3 rounds, untimed.

First WOD following an enforced 8 day rest interval. I'm going to spend the next 3-4 days coming up to speed.

400m Run
30 Box Jumps
30 Thrusters w/15#dbl (the 20# dbls were taken)
x5

21:53

Our group keeps getting bigger. I probably could have broken 20 min but there was some logjamming at the box and thruster stations. That means I have a goal to look forward too next time.

31:21

not too proud of the time, but the DB thrusters killed me after not taking yesterday off and doing "JT" instead. I was definately hurting. i needed to lower the weight from 35 to 25 after the first round of thrusters which cost me some time. awesome workout, just need to improve my performance next time.

Taking an extra rest day.

"Abby -something..."

"...Abby Normal."

:)

33:03 as RX'd. What a difference 4 inches makes. We used a real 24" platform as opposed to 20" and it was a killer. Good fun, though.

RX 37:17

Had a pal at the gym measure the bench I was using for box jump. Far from 30". I must have been using the men's approximant measuring scale (this is 9", right? ;) ) So a significant mod there. Next time, as RXed.

This posting stuff sure keeps you honest, and humble . . .

wod as rx'd except 24 lb. wall ball. 34:40. I'd be real pissed about the time but.... did :50 minute spin, then took 15 minute break then WOD.
Need to work on wall ball form. Not enough squating going on!

As far as expedient boxes go. I just build a step class platform up to the required height, jam it against a wall and use one end.

Off to ruck 5 miles with 60 lbs. then I am done...

Oops...did 3 rounds by mistake. 17.58.

cfwu x 3 only did 15 reps of each, knew this WOD was going to take longer than usual.

Kelly
400m Run (treadmill)
24" Box Jump
6# Wall Ball - Ball to floor on each rep.

Plan your work and work your plan. In April I did 37:38. My crossfit twin "Ediddy" did 27:29 in July. I wanted 27:30 and got 27:23. Step up young man.

Celebrated 41st b-day on 10/7.
5' 10", 200#

I just knew we were running today. It's been awhile. My legs are talking to me. Really nice times everyone. Kelly, how much of an improvement over last time? Coach tailor made this WOD for you, so I'm wondering if it's having the desired effect.

42:43

gonna be sore tomorrow

Baz

"Kelly" as written
35:10
Used a measured 24 inch step, 20lb ball, ass to ankles each rep.

pre workout weight 259.5
post workout weight 255.5

Thoroughly enjoyed this one!

Steveo

Couldn't do Kelly today because I had no one to watch my 2-year-old. I'll save her for another day. So, I packed Keegan in the jogging stroller and went for a 5K.
Measured 3.1 mile, hilly course and pushing 30 lb kid. Time: 32:38

used 50lb barbell thrusters as sub for wallball

Baz

24:37, but used a 26# wall ball and 20" box jump. Great workout.

Ray

Question regarding box jump technique.

I had always heard that box jumps should be thought of as starting and ending on top of the box. In other words jump off and spring back up as quickly as possible.

After reading Kempie's comment about stepping off and jumping back on I thought that seems a lot easier on the joints but are you getting the most benefit. Any opinions either way ?

36:56 (down from previous 34:53 [previous - 32:40 and before that 36:40])

rd 1 - 5:42; 4:53 [5:14 (5:29)]
rd 2 - 7:13; 6:47 [6:23 (6:54)]
rd 3 - 7:36; 7:23 [6:36 (7:51)]
rd 4 - 8:08; 7:47 [7:24 (7:59)]
rd 5 - 8:15; 8:01 [7:02 (8:28)]

This would be depressing if not for the fact my legs were fried from doing FGB yesterday - just getting through was an accomplishment.

Welcome to the cult Erika - remember to take your endorphins after the workout!

26 mins, regular jump and 400M row.

26mins as suggested. Got me panting.

Finished with 4 sets of 'Chainsaws' (27.5kg db), 3 sets bent over row (40kg) and 3 sets of shrugs (27.5kg dbs).

well, looks like ive been called out. and i didnt even know i had a twin...

cfwu x3 (starting to add ring pullups and dips for the first two rounds and consecutive muscleups for the third round when i do this at home...hopefully this will help me compete w/ Kelly and Greg in the muscleup WODs)

WOD: 26:25 w/ 25# med ball and 20" box jumps. this is a PR by 1:04. however, i remeasured my run course and i was actually running ~30m too long per 400. im guessing my reduced time had more to do w/ fixing this than being in much better shape, especially since i ran yesterday rather than rest. regardless, my fifth day in a row has left me beat...

Bob, not quite as good as your improvement but not bad, right?

20:20, different 400 m course (longer), 19:11 last time, still used 13.2 kg ball

Started crossfit 3 weeks ago, love every miserable second of it. First time with Kelly, (the box was 20" i think); but got 30:20. 10 Mb too so not too bad for a beginer haha

Brian,
I'm no expert, but I try to jump up as soon as my feet touch the ground. Sort of like double-unders, except I'm jumping higher with the box jumps.

Ray

Sub'd 20# ball for 20#db thrusters. Everything else as rx'ed

Total time 29:46

Hi all,
First time doing this one. Age 41; bdw. 80 kilos.

{Run 400m, box jump 24.75"x30, and wall ball 10 kilosx30}. Duration 23:13. I contemplated stopping at three rounds near the termination of two but I remember what my swim coach told me 25 years ago- "You can always go just as far as you have gone when you first feel like stopping." Just as germaine today as it was when I was doing much hypoxic training at sixteen. I might do some snatches with Jim who turns 58 today. Until...

Did virtual shovelling yesterday. Today I was ready to retire after round 2 and was convincing myself I could get 4. Got all 5 rounds and met Pukie's little brother Chirpie for the first time in over a year of training here... and I go hard on each WO. Subbed 20# DB Thrusters for Wallball. Broke jumps and thrusters into 10's. Totally spent afterward. Made a great angel on the floor. My vote for one of the toughest WO's. 33:15 which I thought was decent until viewing the posts. BTW you folks in the low 20's are mutants.

As rx'd 24:20

bw 189
Thank all for the subgestions.
39:55. First round in under 5 and fell off a cliff from there.

subbed 15# dumbell ATG thrusters for wb (not a single 20# bell unused and I ain't complaining).

I really need to work on sacking up and pushing through pain although I'm really proud I just finished the damn thing.

I was taking today as a rest day because of work schedule and no access to gym. I've gotten into the routine of working out that I packed my clothes and ran outside for 25 minutes during lunch. I had to do something considering all the effort that everyone put out today.

Good job running Krista! Those hills are tough without pushing the kiddie.

5 rnds of Kelly @ 29:50

I didn't measure the height of the platform that I built from with step-class blocks, but it came about mid thigh. 10 blocks on each side, plus the top piece. 28"?

well, after the first round, I started alternating jumps with step-ups, since I was exhibiting my fatigue by crashing into the wall. generally, not a big deal, but since I was covered with sweat, I was leaving sweat stains.

finished with 3 rounds of 10 reps of ring dips and ring pullups.

30:00 for 4 rounds. Didn't have any more time. Subbed 72# kettlebell 2-arm swings for wall-ball. Just got some new KBs yesterday and the 72# is brutal.

Over 2 weeks on crossfit as of today and lovin it. I think this was the hardest workout so far. I'm spent.

Ediddy,
Nice time. You never know who's watching.

34:28...beat my previous score by more than 20 min...with longish transitions too...i'll gladly take it...

as rx'ed: 35:50

Had to use a 16# ball instead because that was the heaviest I could find. Running done on a treadmill, all 400m runs were 1:30 (10mph)which is a PR from last time (runs were 2:00 each). Sets of 30 for jumps and wall-ball throws were all 2x15 (another PR from last times 3x10).

Bob,

I was getting faster and able to do all the components with less distress every time "Kelly" showed up, but I'm a bit slower this time around. After nearly removing my kneecap missing a jump the last Kelly and breaking a bone in my left hand from a prior Kelly WOD, I admit to being MUCH more tentative each jump. On the plus side my wallball efforts have improved a great deal - I'm not having to eat through a straw anymore (no longer catching with my chin) and I did get three sets of 30 without breaks today.

Overall I believe that Coach's tailor-made WOD works provided I can avoid injuring myself!

Addition,
The jumps were done on a 24.75" milk can with a diameter (at the top) of 10.75".

A little over a week on CF and I had to meet Kelly today. I could only make 3 sets and that was in just over 32 min. I did the first set in about 5 minutes. Next time I meet Kelly, hopefully I can complete all 5. I would have went for all 5 today, but I had a tennis match this afternoon and had to save a little something.

as rx'd 29:57
a bit slower than last time, but stood up at the end of each jump.

I've been doing CF for about 2 weeks and today is the first time I'm posting. I've fallen in love again with exercising, now that I'm doing these routines. Each night I look forward to the next days WO...with the anticipation of a kid at Christmas.

As rx'd 56:46

CFWU x3
WOD :23::06(runs on treadmill on a 3.0 incline & subed 20lb DBL thrusters for Wallballs)
:01::19 slower then last time. Just didn't have any energy today. I took alot breaks this time. Wanted to do it outside, but didn't have a wallball here or any weights. Went to the local gym and sucked it up. My time should of been faster. Kept having to wait for the treadmill to speed up and then bumped the pause button a couple of times. There is nothing more frustrating!
I'll be ready next time "Kelly"!

24:30 (or possibly 23:30, lost track of start)
wall ball with duct-taped blob
box jumps onto brick planter

Oh yeah, Box Jumps were done on a 20" box. Accidently did the WallBall shots/Thrusters before the Box Jumps. Should of relooked at the site. That order left me having a couple of close calls on the jumps. Kelly Moore, I almost felt your pain. Will definatley go in the RX'd order next time.

Kempie, thanks. Just trying to do for others what you and others have done for me. Glad to see you back by the way.

Woohoo! Just checked, previous time was 31:30!

kelley
20lb ball
20 in. box
time
lance=22:21
alancook=22:34+new pr of pullups post wod for alan, 41

23:45

2:38 worse than last time however I realized that last time I only used a 20" box. I'm not sure that that would account for such a drastic time difference, though... maybe...

Couldn't get to the track today instead did Elizabeth for the first time, I don't know why I bother saying it was tough, they always are

8:05 Elizabeth all sets broken 135 cleans and ring dips 21-15-9

Finished with DU practice 1,8,5,5,9,7,6,3,6,4 legs are a little dead after Liz

Hardest workout by far for me. But it was ramp day 2, and I forgot my watch. Feeling much better.

Sub'ed 12# wall ball, times for bj and wb include getting to them, run times are actual.
all box jumps unbroken
.3 miles/bj/wb/total
rd#1 1:59/55/1:52/4:45
rd#2 2:17/51/1:44/4:52
rd#3 2:35/59/1:435:17
Rd#4 2:30/54/1:43/5:07
rd#5 2:30/46/1:29/4:46
total 24:46

31:52 Treadmill 400's @ 8.5 mph w/ 20" box and 20# slam ball for WB's

31:51
Subbed rows for running because roads are flooded.

27:55 as rxed
first time using 24" box instead of 20", hence
3 minutes slower than last time. plenty of room for improvement!

4 rnds
23:49
Basketball full of sand unknown weight
Park bench was only 16"

First time doing Kelly and I did not impress anyone, least of all myself. 35:47. Wanted to break the 30min mark, then the 35 mark, then just tried to finish. Subbed thrusters with 20# dumbbells for the wallball. The thruster-to-run transition was, uh, interesting. Have a lot of work to do.

Tariq

Kelly as Rx'd (23.5" bleacher jump was as close as I could get to 24" box)
Rd 1: 4:06
Rd 2: 4:47
Rd 3: 4:59
Rd 4: 5:11
Rd 5: 5:09
Total: 24:12

PR by 45 sec from last time under identical conditions (050714).

Wife:
3 Round in 14:40 w/ 1:30 on elliptical for run
box jumps on a foot locker
2x20# DB Thrusters
Ran out of time, and HR & body temp were too high for a pregnant lady. Great WOD, nonetheless! Next time, she'll do it slower to keep HR lower and allow for more time...

Round two
Jon snatch 50x5,60x5,70x5,5,8. Bdw. 80 kilos.
Lisa {jump rope 2:00, tuck jumpsx30, wall ball 81/2"x30}x4. Duration 24:00.

34:32

Gained 2 recruits in two days, our little workout sessions just doubled in size:)
Subbed "thrusters with rocks" for wall ball shots. Rock weights and overall times posted below.

CPT B: 34:00/10# rock
Raymond: 35:30/20# rock - Thrusters 3 sets of 10
Chris: 31:28/20# rock - Thrusters sets of 5-10 after 2nd round
John: to post later (workin' nights)

30:03; 1/3 mile loops, 24" bench x 30; 2 x 20# db thrusters. First set unbroken. Second through fifth thrusters broken. All box jumps unbroken.

++
++

Sub 22 inch box (outside side railroad ties)
Sub 23# ball

Wu=full 15 rep xfwu

27:58
4:44
5:47
6:40
6:08
4:38 HR above 170 at end pukie close at hand

Full yoga stretch to end

Me: 29:29
used 12# Dmax ball

Tracy: 25:50
3 rounds; 8#Dmax ball; 14" boulder to jump on

As Rxed:

Me: 25:05
D. Miller: 24:43

First crossfit workout and I think it's safe to say, I'm out of shape.
50 mins.

3 rounds, 16"

"Kelly"

24:30

Subbed 20lb dumbell squat thrusters for the wallball shots everything else as prescribed. A hell of a lot easier than "fight gone bad"!

Group Moffett Modified WOD:

5 Rounds for time:
400 meters
Air Squats x 30 reps
One legged squats x 30 reps each leg

The pain in the legs was very difficult to overcome during the one legged squats.

Total time: 23:29:59

24:02 with 10 lb ball.

31:00 as Rxd. box jumps broken

Kelly
27:48 as Rxd

about 25 min. used 6lb med. ball and an 18 in box

33:45- This was really tough for me. Subbed 20 lb dumbbell thrusters for wallball. I stopped for about a minute to listen to the preview of the ND- SC game on Sportscenter. I'll be in the stands on Saturday.

40:25

Subbed Thrusters w/2 20LB Dumbells for the wallball

This one is brutal. I could probably save some time if I didn't have to contend with other folks at the local 24hr fitness... still, I thought I'd crank this one out a bit faster. :)

sub'd 20" box jump for ~10" box jump
sub'd 20# wallball for 45# barbell thrusters (they ended up as push presses after the second round)

Rounds:
1 - 5:19
2 - 6:01
3 - 6:45
4 - 6:38
5 - 6:45

if i did my math right..

31:28 total

19:15

subbed wall ball with 20 lb thrusters

LINO IS WHIPPED

somewhere around 35 minutes based on the clock on the wall

subbed thrusters with 20 lb dumbbells for wall ball
subbed rowing for the running (all the hot girls took the treadmills)

this workout broke me

29:58

Subbed nothing.
Sobbed uncontrollably-- thx crossfit.

37:10

Bench I jumped on was probably about 18", but my homemade medicine ball is 23#.

This is the first time I've finished Kelly. It's freaking painful.

4 rds, 26 in. box jump = 24:00, nice headache and cramp, but I added 50 sit-ups on my new Abmat after sucking air for a few minutes

Box jumps were continuous, getting better

24:04

today was cool! Time; 24:33

MODified: 20 24" box jumps
20 thrusters w/ 25 lbs plate
ran about a 600

31:01 Feel great! Kelly is a bitch! (In a good way of course)

I've been doing Crossfit since August. Although I started out slow with just a few workouts here and there and only at 50-60% of what is Rx'd, I'm now able to get in at least 3-4 workouts a week and I'm feeling incredible; or do I dare say invincible? I'm definitely a part of the "cult". I can't go to bed at night until I know tomorrow's WOD and exactly what kind of pain I'm going to get into tomorrow. This is exciting!

51:11 (shaved off 3:48) no Subs, still my nemesis, but fun in a twisted sort of way.

My Kelly

3 min. Jump Rope
15 Box Jumps
15 Thrusters w/ 45lbs. bar

30:00

Stretching

as rx'd

24:30

then did 3 mile run in 22:30. Have a good day.

RLTW

22:54
Three sets only. Decided I wanted to live until tomorrow.
Subbed 18" box jumps

29:55
Sub'd 540m for runs and 20" for box jumps
PR by 28 seconds

Tim

31:23 as RXed

crossfit tikrit:
mfbunch 23:08 total, about 1:30 slower than last time
rounds:
1: 4:08
2: 4:58
3: 4:53
4: 4:57
5: 4:09
big difference in first, last, and middle rounds was transition to wall for wall ball shots, had to move across the road, most rounds actually about the same time, still worse than last kelly though, oh, and no 20# med ball available so used 3 or 4 kg (unlabeled) ball as sub w/true 10' target for the first time! should've warmed up on this one!!!
joeyd was about 90 seconds slower
donstewart subbed burpees for wall ball shots and stationary bike for runs

35:29

10 lb. ball
18" box (6 risers)

25:00. Only had a 12lb. ball for the wall ball shots. 23" box jumps. Runs were on a treadmill, 10.5-11.3 mph.

32:32

22" box

25 # DB thrusters in place of wall ball.

Time: 25:55

Killer workout, I almost lost my sandwich.

28:49
legit
respect

Brian, you may be right about the box jumps.

They are a new exercise to my repertoire and the only guidance I had was the FGB video where Coach (I think) was coaching Greg A on one round. To get a plyometric benefit, I'm sure your approach would be better. Will try them your way in a warm-up soon and see how I fare.

Cheers, kempie

47:07
Wasn't pretty but was complete

Kempie,

Was kind of hoping somebody would validate your way. I always feel like the jumping down part is asking for knee trouble but I'm too stupid to stop.

Brian

Casey & Gregg
43:25 as rx

29:08, exactly 4 minutes better than last time. Any getting close to 20 minutes is just is a freakin' animal.

Kelly is one tough workout! Any time you sprint and then move into squating movements (wallball & thrusters), it's just impossible to catch your breath.

A guy I occasionally talk to at the gym (ex powerlifter who still does a lot of heavy exercises) walked by and said, "You never do the easy stuff, do you?"

Went for 21 mins:

Run
Jump (don't know how high my "box" is)
Ball throw (9.4 lb ball)

Run
Jump x 20

33:05
subbed a wall ball like movement with a 35# dumbell, 20 reps. Used a landscape/retaining wall about 24" high for box jumps.Flat kicked my butt.

LB: 49:02
AK: 46:17 (20" box, 6# ball)

well, I tried.

30:52 for four rounds. Next time, I'll finish!

:33::02

CFWU x 2
"Kelly"
31:26
five sets
.25 mile run treadmill @ 10mph
subbed 12# MB
subbed 20" box jumps, sets broken 1x
added 25# DB thrusts x 30 at end
fortunately I did this before lunch so Pukie was limited to dry heaves...

I've been reading the WODs for a few weeks now. I'm just starting to incorporate them, this one kicked my butt. I warmed up with 3/8 mile sprint, weighted pull ups, and weighted dips.

Run times were-1:20, 1:31, 1:33, 1:33, 1:32 and because I was happy I'd finished, I did another at 1:28.

I had to sub a 12# ball, it was the heaviest my gym had. So I threw at a 15 ft. target.

Overall time= 31 mins.

40:23
Man, you sub 20 min CFr's Rock. I am still trying to break 40min. At least I finished all five rounds this time (new PR)!

Sub'd 20" for 24" (need to build)

done this on friday

27:27

subbed thrusters for wall ball

27:09.

20# D-ball. 9ft target. 22" box.

Starship Silver's main engine was losing a crap-load of power to the puke containment field that I had to activate during the last two rounds.

-D.

rested...see 10/14/05 for today's WOD.

Alki-Fairmaint Canyon Run 46min

80 Dips
40 Pull-Ups
90 Back Extensions
200 Body Wt. Squats
3 sets of neck rolls

as Rxd...
22:12

At home;
Last time, 33:23
Today, 27:52. Both at the end of the day; hotter last time.

Again, thank you CF.

day late with some mods

155lb sand bag run for 100m instead of 400s (last round I did 200m for good measure).

22in box jumps

12lb wall ball for 12' (I know, I know, I am compensating).

29:20

did tomorrow's DL's 7 minutes later,

within 55 minutes, I had finished both WODs and 3 MGDs.

Now that is what I call Miller time baby.

33:45 as Rx'ed

30:20, 9 foot target (about 20lb homemade ball), 22.5" box jump. Jumps broken into 2 sets of 15 either side of the throws. Two of the five rounds of throws broken 20/10. Kelly was one of the first WoD's I did since being pointed to (indoctrinated into?) CF in August - didn't post then but it was in the high 30's, with more breaks and an 18" jump.

19:19
As RX'D

Did "Kelly" on this Friday... had to adjust WoD this week because of midterms. Anyhow, down to business... I did burpees instead of Wallballs because I didn't have access to a med. ball.

Time 50:30.

Burpees... getting better at them but they still suck. Everything was broken in tens.

Had 3 forced rest days instead of just one, so just got to this WOD today. Seemed much harder than last time (July for me) and only added the 20lb ball for the 12lb. 30:58.

35:25. A bit slower than last time, but I'll take it after being out sick for a few days. For wall ball shots, I sub'd 2x15# dbs for db thrusters.

"kelly" w/ mods:
5 rounds
run 400m
30 db thrusters (2x25# dbs)
30 box jumps (20" step)
time = 27:39

better than last time, but slower than my 25 min target.
slipped in the mud and twisted my ankle on round 4.
jumps were slow & tricky with muddy shoes, but hell, i needed the break anyway.

"Kelly"
Five rounds for time of (+/- previous, 8/27/2005 WOD):
**C2 500m [1:49(+:02)/1:50(+:01)/1:51(+:02)/1:54(+:02)/1:55(+:02)]
**32 box jumps, 23 inch box (all broken)
30 dumbell thrusters, 2x 20# dumbells (broken)
TOTAL TIME=32:08 (+:02) [5:43(-:02)/6:22(-:02)/6:46(+:13)/6:54(-:12)/6:22(+:05)]
**subs

"Kelly"
3 rnds of 400 meters, 30 24" step jumps, 30 thrusters with 2 10lb dumbells.
30:26

Worse than last time, but last time had no warmup and 12lb medicine ball. WU still kills my workouts.

modified

subbed run for stationary bike 1:45 @ 40 km/h
wallball 12lb
box 20"

18:05

My first CF post ever :-) Been doing the majority of WODs the last two and a half months but due to lack of proper watch haven´t been posting times... Still no watch but thought I should have something written down to show my progress. Done also the fight gone bad a couple of times but never counted the reps. I´ll get a grip... ;-)

So, did "Kelly" on Friday
400m run on a treadmill
subbed wallball for 15kg bb thrusters
subbed box jump for bw jump squats
time: ~34 min

Could have done a bit better if my gym was more suitable for these, still did okay and was nicely exhausted. Me loves. 7K run yesterday and today prolly a rest day. Nice to meet ya all. :-)

10kg single dumbbell as sub for WB and 200 single-unders instead of 400m run.

3 rounds (not to miss appointment), 17:05.

5 Rounds
Run 400m
30 Box jumps 12"
30 Wall Ball 8lb ball

30:08 (2:41 faster than last time)

*MODIFIED* "Kelly"

Five (MODIFIED TO THREE) rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball: Due to the lack of a target, I substituted the exercise Kisha is doing in this link:http://www.crossfit.com/discus/messages/3499/14758.html

TIME: 27:13

Done three days late because I'm off schedule. I felt stronger, but I was 8 seconds slower this time. Strange. Good workout though.

37:17 or something, but I used the wrong dumbell weight, 20kg (2 * 10) instead of 20lb. Won't do that again. Two days later and I still have difficulty walking. :(

Dang it son.

I was slow as molasses today.

Sub'd 2 minutes of rope work for the running and it took me 42:58

Teh suck yo!

It was hot outside and the dog gone breeze quit blowing after round 1.

If I had a partner I could have shaved probably 5 to 6 minutes off this easy but the intensity is just not there when you are by yourself.

31:05

33:30 24" box

Well I finally completed my first crossfit with meeting the exact requirements.
Took me 50:00
Also was very close to my first Pukey the Clown

posting several days late - did this one while in Anchorage, couldn't post until I got home

did the pulls, pushs, squats

37:01

Minnesota Crew:

Jeff: 20:58
Matt: 19:51
Joe: 22:00

finished with 21-15-9 situp wall ball (10lb) and leg lifts