go steelers!

Next up... BJ Penn takes on GSP! I'm torn... GSP is one of my favourite fighters, but BJ's a stud.

From one Austinite to another, congrats to Adam & Paul! (and nice job to John & Chuck, too)

GSP!!!!!!!

go iceman!!!

Great, Pulling all day shift Mon. Can't leave the centre unsupervised and all 4 treadmills are down. Guess I'll have to row.

Wicked The Pit!

Did Saturday's WOD s a post-SuperBowl let out the frustration WOD
used weight belt
1 - 35# (1 pood KB) OH grip
1 - 40 OHG
1 - 45 OHG
1 - 50 OHG
1 - 55 Underhand grip following Eva's example - it helped
1 - 50 UHG
1 - 35 UHG
1 - 35 UHG
1 - 35 OHG
1 - 35 OHG

Congrats to the Steeler's from a Seahawk Fan.
A couple of calls the other way, would have made a tighter game with maybe a different outcome. Nonetheless, a win is a win.

See you in Miami in 2007 for SB XLI!

OK, just to clarify. One lap around a standard High School track is 440m, 400 yds or both?

#9 Scott U

Actually the other way around, roughly. Most are 440 yards which is roughly 400 meters.

Scott H

Thanks Scott, I always get that one backwards.

Congrats to the SLO Pit crew & The Headhunter.

Now that Randy Couture has retired Coach should look into having him give conditioning seminars. I'd drive cross-country for that.

Kuri,

Yeah, he could give conditioning seminars and I'll teach wrestling. It would be a riot.

anyone have any thoughts on purebred pit bulls (excuse me... american staffordshire terriers!) versus the adopted pit bull? I love the breed, but am still nervous about adopting an adult pit bull with no knowledge of their history (just like adopting any dog). Love to see the photos of your pits in the workouts!

Nah, a long time age the laps were 440 yards,4x around was a mile.Now most if not all tracks are 400 meters which is a little shorter than a 1/4 mile,regardless this WOD sounds like a real monster to me

Personally I think Coach does pretty well at giving conditioning seminars.

Wall ball? Is a high toss in the air acceptable if there is no wall? Thanks!

one for the thumb, baby!!!!

Delaney- Thanks for the tip on the book. I'll have to check it out. How goes the lifting?

Kuri- Can give spelling seminars too?

28:47
4 rounds
run on treadmill

what is a replacement for wall ball shots.....i wanna do something like kettle bell swing what yall think

in addition to my post i know there wouldnt b that plyometric effect that the kettle bell swing has

Daniel,

If i remember correctly, the sub for wall ball is the equivalent weight dbell in each hand for thrusters (front squat to shoulder press).

Hope this helps.

22:01
used rower, 24" and 10 kg ball

karl,
On those thrusters sub'ed for wall ball... I should do 30 thrusters with 10lb dbs? That seems kind of weak, can I up the weight on those or should i always stick to the WOD?

A job well done to all the fighters and trainers involved in this weekend's bouts!
I did Jan 31st's WOD today, 10 rds + 7.
Improving...

NVM on that last question, i just got my awnser when I opened my eyes and looked in FAQ.

Jake,

If you want to up the weight then feel free mate, it will more than likely kill your time though...

Spot on with your break down - x2 10lb dbells for 30 reps if sticking with the WOD prescription.

This is only what i believe to be accurate btw, don't take it as gospel.

Good luck!

Dammit...

I'm wrong, that should read x2 20lb dbells for 30 reps.

Sorry for the misinformation.

Great WOD, just what we needed 3 days before Team Ruthless heads out to the certification this weekend.

Go Steelers! It's just exciting to actually have watched a whole game and understood some of it. Thanks to those that came and joined us for Team Ruthless' Super Bowl Party. Thanks for teaching a lot about the game...e.g. like there are 4 quarters in one game :-)

Team Ruthless
Crossfit VA

2 x 20 DBs deep squat thrusters for 30 reps will feel like plenty by the last round.

Trust me.

27:20

20:13

Subbed 30lb db push press for wall ball.

As RXd 26:24

I am still sore from Socha putting me through FGB on Saturday.

Thanks for the props HQ, although, I think the props should go to Paul and his fight camp AKA.

Adam Davila

"Clubber Lang do you have any prediction for today's WOD?"

"PAIN!"

39.00 as rx'd but subbed 15kg plate thrusters for wall ball. Chilly english weather was a hinderence at the start and a help at the end.

I woke up at 530a and saw this WOD and decided to complete it after work!

KEEP ROCKIN'!

with 20lb vest 32:24

30:25
10# ball-in the air
around 20" jump

not too bad considering Pukie was sitting in my throat on my way to the gym and during workout. Ate my breakky/snack too quick... woops

What do you guys eat before a morning wod?

oooh! also did my first un-assisted pullup today! y-eh! :o)

Thanks for ruining Chuck's fight for me. A spoiler alert would've been frickin' great.

any subs for wall ball that don't involve weights? maybe 15 HSPUs?

nevermind..im going to fill a backpack with 40# and do thrusters.

36:35

Subbed elliptical trainer set on "10" for run, 400 metres
30 box jumps, 24" high
20 wall shots, 5 kg ball (messed up on #)

One tough workout.

2006/02/03
BW=166

'J.T.'
Handstand push ups were broken into 5-6 rep segments.
Did not do the full 135 bar dips...about 80
Somewhat fatigued from boxing the night before.
I look forward to trying a ring dip and judging for myself if the effort of one ring dip equals 3 bar dips. Anyway, enough ranting. My time was 41:25.

2006/02/04
Back Squats
185x5
205x5
225x5
245x4
235x5

Continuous clock pull-ups.....
10 minutes+9 pull-ups

Congrats Chuck.....great career Randy and congrats Steelers!!!!!!!!!

19" jump box and subbed 20# thrusters for wall ball.....PR of 28:07.....improvement of 8:36 over last time.....

As rx'd outside at just a touch over 30 out.

21:47 time is about 1min faster thatn the last run.

P.S. I hate Wall Ball!!!

Brad,

Good idea. Here goes,

SPOILER ALERT!! Hanging out on a site with a vested interested in a fight and fighter and not expecting to find open celebration and acknowledgement of a positive outcome is STUPID.

Hope that does the trick.

Since I don't have a box or backboard for the wallball shots, I subbed Cindy. 11 rounds, 2 pullups, slightly worse than before, but had 40 lbs of assist on the pullups rather than 60 lbs, so I'm not terribly disapointed.

I'm guessing it is only a matter of time before scaffold rigging and climbing are part of the WOD! :-)

Reg Samson wu - pullups 4-2-1 lat pulldowns
dips 9-9-8
Time 21:20
12 inch box
5kg ball
400 meter runs
5 rounds

Reg Samson wu - pullups 4-2-1 lat pulldowns
dips 9-9-8
Time 21:20
12 inch box
5kg ball
400 meter runs
5 rounds

Subbed 90 sec. on ski machine for 400 Meters. Ball is 26 lbs.
31:30 Last time in October after only 3 weeks on CF, I was only able to get 3 rotations in 32 min. That's an amazing difference. BW=189 versus 205 then.

Congrats to Paul and Chuck. Can't wait to see the fights. Also, congrats to Randy Couture for a great career.

Approx 27 min on the wall clock. Subbed 20 lb DB thrusters for wall ball. Otherwise as prescribed. Whew!

Coach, that was a verbal left hook straight from the Book of Hackleman.

Down and out.

Today's workout was great , hurt towards the end put pushed through it , had to substitute a 12lb ball though that was all I had but did 40 instead of 30 , ending time was 18:17:34 felt better today than i ever have, well coach lets see if you can get me this time.. "seek the path, stay the course"

43:10, MUCH harder than I thought it would be. Too many super bowl brownies last night (about half a pan, give or take.)

35.17 with 400 m treadmill run, 22in. box jump and 45lb barbell thruster.
I had the honor of training with Randy at a Team Quest Camp several weeks before the fight. The man defines the word "class" in our sport (MMA)and should be very proud of the legacy he has left us. He "is" for MMA what Royce Gracie "was" at the beginning of our young sport and should be honored as a living legend. Thanks Randy.

P.S Congrats to Chuck Lidell on his victory. Although I am a great fan of Randy, I think Chucks victory has been somewhat overshadowed by Randy's annoncement of retirement. Chuck has established himself as a great champion and should be given due credit. Hopefully he will get the chance to fight Quinton "Rampage" Jackson again. He's the only loss that Chuck hasn't avenged yet.
Coach,
Looking forward to training with you and your team in May at the Cert. Course. My goal is for my MMA school to become a Crossfit affiliate and I believe that's the next step in that goal. (The first was surviving the WOD for the last few months. Ouch!) See you then.

28:19
12# ball instead of 20#

24:22 as prescribed.

over a 3 minute PR from July. I somehow managed to avoid this workout since then.

All sets unbroken.

I thought I was going to die when it was over.

Geez, there should have been a spoiler alert here for the Steelers winning! I was a on a scaffold tying water knots all day and missed the game.

Or maybe I can just accept the fact that I am going to end up hearing the results beforehand. . . nah!

BTW, if I never tie another water knot it will be too soon. See everyone going to the cert this weekend!

25:13
Five minutes slower than my last Kelly.
Did 400m rows instead of runs.
Subbed 20lb db thrusters for wall ball( I need to get a 20lb med ball!).
Absolutely one of my favorite girls.

approx 35 minutes - stop watch failed on me

much more difficult than I thought it would be - a different sensation - running when you can't feel your legs.

38:57. Not bad considering it's the day after the super bowl.

Tried running treadmill for first two rounds at 10mph, 3% incline...but probably lost about 5-6min overall entering my body weight, ss#, ATM pin and every other damn thing the treadmill wanted to know before it even would turn on..Ugh. Sets 3-5 subbed 1min jump rope and 1min lunges (back to back) instead of run. All others as Rx'd. Paced the jumps in sets of 3x10, and wall ball in sets of 2x15..it still hurt, but can tell my endurance is getting better. I need to figure out a 400m course outside the gym.

400m (cardio gym - px)
15 concrete block jumps
15 body squats
13min flat

Sean M., If you see this message, hit me up on email. Im not sure if you our out already. I have already set up shop out here.

Glendon and Tommy A.: 27:00 as Rx'd.

JTL: Completed 1 400m and 4 rounds of 15 reps on box-jump and wall-ball in his first WOD.

JTL - My first day in London is March 13. Be ready.

I'm getting ready to hit it but need help. Anyone know of a good sub for box jumps? I had a knee replacement and my knee kills me after the jumps.

Thx

1.5 mile warm
45# db thruster instead of 20#ball
18inch box
29:39

DJ. It goes well. Cool that your family is now on board. I'm doing the workout daily, but most times I'm just a ghost in the wire.

29:11.

last time out....

time = 24:32.19

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

this time out....

time = 27:56.38

used x2 10kg dbells for thrusters.

not too bothered i'm a couple of mins down cos i doubled up on weight...legs are on fire from Painstorm yesterday...ouchy.

32:42 - Did the WOD at the indoor track next to work. 400 meter runs (shuffles the last two rounds; yesterday's running didn't help), 20" box jumps (tallest at the facility, done slow and careful) and 10' 20# Dynamax wall ball (butt to ankles each rep).

I've never had a place with a 10' wall for wall ball in the past. That extra two feet of wall made a painful difference, not only in my time but on my chin too. Plenty of face catches this morning. I am such a klutz.

I think the Dynamax ball surprised a young man this morning. He was doing lat pulldowns next to where I was sweating and cursing while doing box jumps/wall ball. No doubt he was laughing at my less than stellar wall ball efforts; when I struggled off around the track I saw him grab the ball and throw it at the wall. The lack of bounce and it's overall size/weight must have surprised him; I had the opportunity to watch him dribble the ball down the wall several times. He took the hint, moved closer to the wall then successfully performed a beautiful Kelly-worthy face catch. I'm surprised he didn't get a bloody nose from the impact - it was a good one.

He stopped playing wall ball after that - I guess he didn't think it was so much fun anymore.

Man I hate ESPN.

I recorded the Super Bowl yesterday and was going to watch it today. But I turned on the TV this morning and ESPN was announcing the winner.

That just totally ruined it for me.

holy crap.

Ok, I thought I was in decent shape I came upon Crossfit. I buddy from my rugby team recommended it, so I thought I would give it a shot.

Today was my first day, so I cut down the WOD quite a bit. I'm pathetic. I can't ever remember in my entire life feeling so out of shape. It hurts so goooooood.

Thank you.

2 sets of CFWU

Subbed 400m row for run
12" box
40lb barbell 1st round and 30lb other rounds
only 4 rounds, ran out of time
Just shy of 38 minutes

AM Unit PT: Kelly

Assorted Pelican cases for box jumps (24-30 inches depending on which case you ended up on). 400m runs outside in 31 degree weather. Wall ball shots with 10 ft target.

Felt slow as hell 31:32.

Will re-attempt tonight and see the difference.

I'm a few days behind in the WOD, but I think Kelly is the toughest of the girls; and it's not even close. Fran & Helen are tough, but short. Kelly takes me a while.

Obvious congrats to Chuck...good conditioning and accurate hands.

Randy is a hero...far more than a fighter. He made you beleive in him. I love that guy. Happy Retirement!

My first time for Kelly and I thought I was sore after the San Diego Weekend Warrior Chipper on Saturday. Yikes. I'm afraid for tomorrow morning.

5 Rounds
400 m Run outside
30 24" box step-ups
30 10# air ball squats
42:59

dan d 20lb vest 34:11

sue a 41:00 first "kelly"

Today was a first. Drank last night at the game and had a few cups of coffee this morning. Partway into the first round of Kelly I got a screaming headache that could only mean dehydration. I'll spend the rest of the day hydrating and try again this evening.

65 minutes, thrusters instead of ball trows

Hi all,
Workout as follows
Walk 4 miles
{Pull-upx15, Push-up (on 3 chairs; 30# tire on head and neck)x15, DB swing (2 25#er's)x25, Tire pull (58#'s; on gym floor)720'}x5.
Duration 24:30.
Until tomorrow...

only 4 rounds:
400 meter run
30 box jump, 24in
30 wall ball, 16lbs
21:40

33:41 for my improvised version. 1/2 mile indoor bike on highest resistance, box jumps on my stairs with 10 sets of 3 jumps up 3 stairs at a time, and 45# thrusters. The thrusters were defiantly the worst, but the whole thing hurt.

Kelly Moore: I still hate you. But still in a good way. :)

My results below. Nothing to compare to from 10/18/2005 since a) I was trying to do it in a lightning storm outside (our last rain in Phoenix...110 days and counting!!) and b) I forgot to start my stop-watch. Oops.

This time: 50:41

Run/walk/crawl/nearly puke 350m
30 box jumps
Rounds 1-3, 15 inch deck
Round 4, 20 x 15” deck, 10 x 18” firepit
Round 5, 20 x 18” firepit, 10 x 15” deck
30 Ball-toss thrusters, 10kg ball

The difference between the 15” and 18” deck is amazing. On round 5, I finished using the 15” deck to keep up my speed since I was really waning on the 18” and was taking too long to recover. Going back to a 15” deck was amazingly easy and fast (ok...easier and faster..or perhaps less-painful and less slow!!).

I can go deeper into a squat on the ball thrusters, esp. now that I work on/try to contract my hip flexors to pull myself down. Time would have been a little less, but I ended up futzing with my MP3 player which had a nearly dead battery, so I lost about a minute or so.

Kelly

-subed a 20lb ball for a 12 lb ball
-subed 24" box for 30" box
all else as prescribed
39:05
blah

29:28
subbed 23" inch jumps.

Team Ruthless CF Va

Kelly (only had a 15 lb. ball available-rest as RX'd)

time=25:25

went to full extension at the top of each jump -didn't know to do that until I went to the CF Seminar back in November-that slowed me down alot

TimW,

Don't worry; I hate myself everytime this WOD makes an appearance. I will learn to keep my mouth shut someday!

Sub 400M row for run
30 box jumps
45 wall ball shots with 12lbs ball-no 20 pounder available

26:30

my first Kelly aswell

run 500 mtr, round waer in front of house
30 jumping step-ups L+R from both feet on the floor
12 kg dumbel trusters

total time 35:34 min.

All but the first round were broken sets. Kelly is tough

Any crossfitters in the Netherlands???

29:40
Lost time due to transition between treadmill (ugh!) and box in the gym. Gym only had a 10lbs. ball, regardless workout completed as rx'd.

excuse me, that spelling was not so good
waer + water

WU x 3sets except only 1 set of OHS and 6 PU's per set
40:38 subbed 1 mile on the bike for 1st set of running and after ran .25 miles in treadmill
subbed 40 lb. thrusters
jumped up on a flat bench so it wasn't 30" but I still managed to get a great work out.

Time: 33:10

Run was on treadmill @ 2% incline.
Subbed 45lb bar thrusters for wallball shots.

29:14

a minute and a half better than last time

30:49
400m row
24" box jumps X 30
2x20lbs DB thrusters x 30

"Kelly"
Five rounds for time of:
**C2 500m (1:50/1:52/1:52/1:55/1:56)
30 box jumps, 24 inch box (all broken)
30 wall-ball shots 20 pound ball (broken)
TOTAL TIME=29:29 (5:18/5:57/6:11/6:12/5:51)
previous 10/13/2005=32:08 (with 32 23" box jumps and 30reps of 2x 20# thrusters)
**subs

C2 rows were 1-2 sec slower than last, gave me a little more gas for the jumps and I may have gained some time on wall-ball vs. thrusters from last time...

28:50
elliptical machine runs (knees a little achy today)
sub'd 20# db thrusters for wall ball

35:36 as prescribed, 20 seconds better than last time. I'll take it.

CF warm up
5x
500 meter row
18 inch box jumps x30
12 pound wall ball shots x30
36:12

36:28. I'm still realtively new at Crossfit and I was gassed at the end.

20:08
I did not have a 20lb ball so I used a 20lb weight and carefully tossed it in the air and then caught it... (not to high) I did 1 hour yoga class for warm up today.

Any recommendations for a box jump at home other than using stairs?

37:14

mostly as rx'd; only exception was 45# thrusters instead of wall balls.

cfwu x 3 (minus squats)

33:10

5 rounds:

Run 400 meters

30 Box jump, 24 inch box: used a weight bench--around 18-20 inches high. All 5 rounds unbroken--a first for me.

30 Wall ball shots, 20 pound ball: didn't have a 20lb ball, so I used a 25lb plate that I tossed into the air. rounds 3 & 4 were unbroken.

38:45, 1st full WOD, felt like I was going to lose my lunch at the end. Great Workout

cfwux2

Hatch Squat Prgm:
wk5 day2
BackSquat
6*135
6*145
6*165
6*165
FrontSquat
5*105
5*115
5*125
5*125

kelly =27.23.56 my best 5 rd time..

31:37.0

Full extension full powered box jumps. 400m erg. Lack of sleep this weekend caught up to me on this, and it showed.

30:29

First time w/Kelly and 20 lb. medicine ball. Runs were slow but form felt good.

27:40
treadmill runs
also did Sat. WOD
Started with 10lbs added 5lbs each time and finished the last 3 pull-ups with BW only.

10 lb vest 32:01

4 rds w/20 lb vest, totally dead, weak, jumps killed me w/vest.
30:23

30:57
Used my 27 lb. med ball and scalled WB reps down to 20
400m run quickly degenerated into 400m jog.

1st Kelly.
Standard w/u
Treadmill, 21" stair jumps
39:15
Great times some of you are posting! Gives the rest of us something to aspire to.

36:47

Subbed wall ball for 10kg (22lb) thrusters.

I very nearly met pukie.

26:42
Over 5 minutes faster than last time.

Not sure of exact time. Timer was stopped/restarted. Somewhere between 32-34 min. with 10# vest.

OOPS, did the workout from my memory and jacked it all up, but anyways.....

25 box jumps, 25 Pushups (no weight available 4 use) 400 meter run (all x 5)

:17 minutes

Charlotte boys:
Andy..26:40
Victor...33.39
Xan...35:16
Track...38:27

Made the mistake of eating a bunch of candy shortly before the WOD.
32:25
First 400 was 78"

Talissa: 23:46-used 13.2lb ball rest as rx'd(43 sec over last time)

Thayer: 27:23-used 13.2lb ball rest as rx'd

This suits my flyweight frame.

As prescribed.
17min 29 sec (a pr by 30 seconds)

I also had a go at an 85lb weighted pull up after failing at it 4 times yesterday.
Got it in one. A good day today.

There was no way to get on a t-mill at my gym on a monday morning.
Followed my deadlilft routine.

210 for 10
285 for 10
340 for 5
400 for 6
430 for 4
460 for 2 sets of 2

Rack pulls, 440 for 3 sets of 5

Steveo

20mins, smoking.

6mins faster than last time, lovely to see good improvement.

As R'x'd except for dumbell thrusters instead of wall ball. The local gym no like wall wall ball.

I am 49 yrs old, just getting into Cross-Fit. Took lots of short breaks (eg 10 box jumps, rest, 15 thrusters, rest), but I DID do the whole Kelly! About 43 minutes.

Felt great.

As R'x'd except for dumbell thrusters instead of wall ball. The local gym no like wall ball.

I am 49 yrs old, just getting into Cross-Fit. Took lots of short breaks (eg 10 box jumps, rest, 15 thrusters, rest), but I DID do the whole Kelly! About 43 minutes.

Felt great.

As rx'd 27:00 down from 29:06 last time.

37 min

Executed Kelly WoD with only 4 rounds completed due time constraints. Elapsed time not tracked.
-Some sets broken, substituted 45lb barbell thrusters for WB shots.
-Warm-up of 2-2 hoops game.

1st WOD. Embarrassed at how hard this was, but this is the first one I finished!

43:18 Total for 5 rnds.

400 m as rx'
Subbed 16" weight bench for 24" box (wise choice!)
Used 15# DB on sets 1 & 2 , dropped to a 8# ball for 3,4,5

Anthony (BW=180)
Notes: subbed rowing in rounds 1, 2, 5 (had to run in 3 and 4 because someone had the rower)
Time: 27:11

Jodi (BW=110)
Notes: subbed 20" box jumps, step ups as needed (maybe 1/4 - 1/3 in last 3 rounds)
Time: 28:40

only had a 10# ball. did sets as
rx'd. 26:44

1st time with Kelly, ooh I think I'm in trouble with the wife.

CFWU

Had to sub the rower at work as it sucks outside. Rowewd for 500m instead.

Time 28:21

also easy 12 min run in am. Then 15.79k ride on cross bike to work in snowstorm. Will have same 15.79k ride home in snowstorm in 4 hours.

Today's question of the day. Aren't you cold riding today? As I stand there sweating under layers of clothing.

34:34
Treadmill @ 1%
As Rx'd

cfwu x 3rds +pushups dh pu's x 5 all else 15 reps
ist time with this workout subbed 45lb barbell thrusters for wall ball all else as rx'd
total time 29:30

8 months since starting Cross Fit and did my first muscle-up today. Very stoked

38:25

Rowed instead of running.

Looking up something in my old Tri books. Found an interesting scientists observation.

"As an endurance physiologist once said, the best exercise scientists in the world are the athletes themselves, who, through long years of trial and error, have arrived at the most important conclusion of all: What works and what doesn't." Scott Tinley's Winning Guide to Sports Endurance 1994.

kelly

27:10

5 rounds
400m run
30 - 20" box jumps (hot potato)
30 - 20# 9 ft wall balls

First Time w/Kelly

As Rx'ed: 25:12

Kelly..

Run on treadmill.. started at 7.7 mph and increased each time. Next time start at 8.3 mph.

box jumps and wall ball shots as rx'd. Ate ball twice.

Time stopped moving back and forth between treadmill and box area (in main gym area).. no rest taken in between rounds.

Total time 19:36 for 5 rounds.

bw 200 lbs

New around here. Deepest thanks to coach for this unbelievable resource and breakin' me off for the past two weeks.

quick question. On box jumps are you guys, upon completion of jump, standing all the way up perpendicular to the ground before jumping back down?

Logical & Respected Coach sez: "Hanging out on site with a vested interested in a fight and fighter and not expecting to find open celebration and acknowledgement of a positive outcome is STUPID."

Who said anything about not celebrating his accomplishments?

And typing "Spoiler Alert" at the beginning of the sentence was too difficult?

Geesh.

I knew there was a reason I didn't get too involved in the crossfit cult, er, "community."

age: 26
bw: 195

.25 mile run
45 lb bar thrusters
30 box squats

25 minutes.

As listed.

33:54

Truly miserable performance today. Had no motivation to work out, so cut short after 3 rounds. Took 19:41, using 20 jumps to a 30" box.

Tariq

age 42
body wt 141 lbs

32:32
jumps onto a bench instead of a box
2 x 15 lb dumbbell thrusters instead of wall ball

Coach,
I sent a "priceless" e-mail to your info box. I don't do that too often, but I thought you would enjoy that one.

Subbed 25 lunges for running. No room to do it.
20 minutes.

Subbed 10# Wall Balls. This one kicked my tail either way. Awesome workout. 29:54, nearly died!!

KEEP ROCKIN'!

#147 WAAAAAAAAAAAAAHHHH!!!!!

25:32
Nearly identical to my last time.
Box jumps to a 20" flat bench.
20# wallball shots to 8 ft target

Injuries still preventing me from running or doing plyos. So...

Three Rounds-
1 Mile recumbent bike sprints (on difficulty setting 3 of 8)
30 KTE's on the rings
30 Wallball shots, 20# D-ball

24:24

-D.

29:37 sub'd thrusters for wall ball

Tell me, is being a dick a prerequisite for being "fit"? I said nothing offensive and your coach's response was to call me stupid.

Funny thing is, until today, I was singing the praises of crossfit and telling people on other weightlifting cites, etc., how cool this stuff was. From now on, I'll tell them the workouts are great, but steer clear from the cult members.

Spoiler alert: Chris J's workout results posted below:
27:26
2 minute rows not runs, 12lb ball, lots of trying to catch my breath.

Never met this girl before. She had me sweating in my 30 degree garage while wearing shorts. Awesome.

Hope to finish my 20lb ball tonight. Thanks to Pierre Auge for the instructions.

And people wonder why I train alone. Why I was a commando gym member at other places. Why I don't involve others in my training. Why I will be the loner when I train as a choice and remain a commando.

I now have a new answer, people who can't think outside of their comfort zone in all areas.

PM WOD: Kelly 2

Improved from this mornings 31 minutes all the way down to 21:23. However, it was done indoors on a stupid treadmill.

Wifey did it outside after she got home: 38:07

Brad (Comment 159): Dude, I am more than willing to bet that Coach was being funny and sarcastic. He does have a valid point though. As GBass pointed out, ESPN doesn't add spoiler alerts to their webpage. Chuck and Paul are both cult members. It was merely a celebration to post that they won to those who didn't get the PPV. Regardless, lighten up. If you want, I will buy you a pint of kool-aide.

38:00

subbed 2X 20lb dumbell thrusters for wall ball

First time I've been 'introduced' to Kelly...

38:20 Sub 15lb med ball, all else as rx'd

29:09

I really felt the difference with this workout. Very tough, but I could manage it much better than a month ago.

Jumped on the bottom step of a picnic bench. Not sure how high it was. Used a bookbag with 40 pounds for the thrusters, but did them off the ground and slowly but steadily.

Brad

harden up

Definition of Kool-aide as refered to here?

24:30

Never mind found it. Prefer the sheep version for blind following. Gee similar to the standard gym.

my first Crossfit workout, and what a smoker!

As Rx'd, 23:19. I have a feeling that my legs are going to be pissed at me tomorrow morning when I start off on my 12 mile run.....

Brad (#147...)
I smell a TROLL

cfwu x 2 w/ 10's
KELLY: 35:37
400's on Tread Mill - 1st 3 @ 8.5, last 2 @ 8 mph
BJ to 20" box
20# WB struggled, and didn't always get the full 10' mark
Rested a lot, and result was slower than last time, but it really beat me today.

5 rounds
elliptical trainer x 800m
12" box jumps x 60
6kg med.ball to 12' wall
32:15

2 rounds only, untimed, after 3 mile run/walk in 26 minutes. I'm working my calf back from a muscle tear so limiting the plyometrics. I "tossed" an alternator as that was the heaviest small object I could find lying around the garage. :-)

Hard Training, easy combat; Easy training, hard combat. Russian General Marshal Suvorov

Crossfit DC splinter cell:

Max 100ft walks in 5 min, with 2 min rest between exercises, all done w/DB's:

1. waiter walk (45# x 9 rounds)
2. farmers walk (85# x 6 rounds
3. 1-arm farmers (85# x 7 rounds)
4. alternating high-pull (30# x 7 rounds)

Core, shoulders, and grip smoked in a good way

29:30
400's treadmill (slowed me down)
24" step jumps
30 35lb db thrusters first 2 rounds
20 35lb db thrusters final 2 rounds

30:47

Treadmill at 1%
~20" bench for box jumps
2x20# db thrusters for wall ball.

This was one of those WODs that I was just happy to finish.

Wow, that was tough. I was hurting upon completion, and thought I was over it. Not so. . . now I feel like I have Restless Leg Syndrome.
We ran on a treadmill and used a homemade 20# Med Ball that began squirting out small bits of sand as it hit the wall (requiring the use of safety glasses during the wall ball shots hahaha).

Firefighter Scully: 26:35
Firefighter Adams: 36:00
Firefighter Nick: 37:00
Driver Engineer Rutledge: 25:09

For all my fellow CF Rooks - Class of February 2006:

400m Sprint - Sub 1 mile recumbrant bike sprint level 3 of 10
30 24in box jumps - Sub 13.5in 5 gallon bucket jumps (Yes, I broke the bucket)
30 Wall Ball 20lbs. - Sub 5lbs Db thrusters

BW: 208lbs.

Time: 36min 51sec

We all start somewhere!

21:54

tired after last night's Super Bowl party. used a treadmill for the 400m legs. also no 20lb ball (only 12lb) so used olympic bar with no weight. threw it pretty high and had to focus on the catching which got harder as I got tired. felt good on the running and got each 400m in about 1:18 average (bw 232). the box jumps got me and i broke them into sets of 10 during the last round. great workout and thighs were screaming. thanks. E

CFWU x 2

3 rounds:

15 box jumps
15 bar thrusters
walked to nearby hill
5x 100m hill sprints

Brad,

Did you write ESPN's website and tell them you were pissed off they told you who won the Super Bowl? Get over it. Common Sense my friend, that's all.

Time and equipment limited. Sub'ed 90 sec jump rope and 22lb wall ball. Only did 15 reps of wall ball and box jump.

~ 20 mins.

Damn...just noticed GM already made that comment about ESPN...what a hack I am. Got to get more original. Now time to put on the robe, drink some coolaid and sell wall balls at the airport.

Group Moffett completed 5 rounds for time of:

Run 400 meters
30 box jumps
30 Dumbell Squat Thrusters

Total time of 42:26:97

Joe- 20:39:64 as Rxd

Vanessa- 28:00 (sub'd step ups after 1st round b/c of back)

Evan- stopped after 3rd round at 18:00 (did squats only 3rd round)

Dave- 28:01:87 as Rxd

5 rounds:
400m run on treadmill @ 7.5mph 1% incline
box jump to ~24 in box x 30
20 lb DB thrusters x 30
time 34 mins.
Some a** monkey stole my box after the third rd. so had to stack yoga mats to ~ 2 ft. for last 2 rds. Shoulders still powdered from JT.

Only completed three rounds, but they were as Rx. Three rounds in 29:40. Had to pick up my little one at the sitter, but the pins were burning, and still are a tad.

As Rx'd:

29:34

Freezing outside, made this one rough. Had trouble breathing.

30:48

subbed 2 mins of jump rope for 400 meters. Good workout though

30:55/Used Nordic Track for sprints; training for the Echo2Kirk Ski Race. March 11.

12:30 pm (before I read the WOD):

2 x 3 miles around Rice U.

7:30 pm:
3 rounds of:
400 m run
30 box jumps
30 x 20 lb dumbell thrusters

25:26

first time out with Kelly, had a nice time, pushed myself hard, felt horrible at the end, but this stuff is sickness so thats to be expected. did the wod as rx'd in 22:45, plan to get down below 20 min next time around Ms. Kelly

28:15 as rx'd. All sets unbroken

24:30 as rxed

Been injured from rugby and this is the first xfit for almost a month.

Huff... Huff...

Thanks for the workout coach

Workout#1- 3mile run

Workout#2- CFWU x3(+ball push-ups)
WOD :23::17(sub 20lb DBL thrusters for Wall Ball)

Didn't really charge it today. Don't know why, just didn't. Thought I could of got under :20, but didn't push hard. Need to sike myself up for this one. This is my least fav WOD. I really hate "Kelly"! Not Kelly Moore, she's still my hero.

Brad- I was going to drop you a quick note, but since my brothers in the white shirts w/purple triangle sheets over their heads took care of it. I'll just say, Nice work GM and Mike OD. You were alot more civil then I would of been. Now pass me a pint of that Kool-Aid please. I need to rehydrate before I start dancing around w/a tamberine in my hand.

Goota ride the 15.79k home in the snow. Need a quick drink of courage, any one gotta cold can of kool aid?

Hey! Kool-Aid man!

"Kelly"
34:20
As Rx'd except with a 10# ball (all I had access to).

Did Saturdays workout today: 65 lb dumbell single rep pullups x 10 sets

Today's workout was brutal. 40:30 Broken sets and had to run around a lot due to the logistics of working out at a gym.

Garrett:
3 rounds
1/4 mile run (L soleus still recovering a bit, reminded me it was still there on last run)
30 - 17" box jumps (improvised with an 8" Reebok step on top of 25kg + 15kg + 10# bumpers + 45# plate)
30 - Two-hand bottoms-up 1 pood thrusters (I really like these as a wall-ball substitute)
27:17

Two delays occurred. One involved having to rearrange the weight stack during box jumps, the second involved sharing some of my Kool-Aid with a guy who walked by and said the opener: "Hey, you're the first guy I've seen with a kettlebell." I may have a workout partner! Sent him to the site, we'll see...

43:52 as rx'd vs 43:35 on 7/14/05 vs 48:13 on 4/10/05. happy with time. 10 min stairmaster warm up 15/20. hr max 171, hr avg 143.

We really need to figure out a way to incorperate Kool-Aid into a CF shirt. Any ideas?

Maybe a pic of a bunch of people standing around a punch bowl, wearing black Nike Cortez shoes, white shirts, and purple scarves over their head poouring Kool-aid packs into the bowl... Nahhhh. Too complex.

How about, "CrossFit, Passing out the Kool-Aid since 2003."

I'm out of Kool-Aid. Post tomorrow's recommended dose! Open open open

26:12

subs =
2 minute rows @ 32 for 400m runs
12 lb wall balls
20" box jumps

todays workout was brutal!! Had to do it on my lunch break. Very fatigued. Did the running on the sprint track behind the gym, 10 laps per set which is alittle over 400 each!Box jumps were good, wall ball was cool, with the little squat in it my quads are so sore, legs are stiff. My partner and i did it in 30 minutes, but we are beginners, been at this for 21/2 weeks. Love it, i see results already. Thanks Rip!!!

Time: 25:09
subbed 45lbs thruster for wall ball, also there were no 20 inch boxes, so I hopped on a 16" step.

9# ball, jumps onto weight bench and runs on treadmill.
30:02

how about 'kool-aid.Get some!'

First WOD. I thought I was going to die.
Did it as written except with 40lbs thrusters on the first two sets and 25's on the last three.
Hit it in less than 25 minutes.

Brad,

There are places where on first entering it is best to remain a little humble, learn the lay of the land, mind your manners, and then, as everyone comes to know you, tolerance, acceptance, and familiarity will naturally, even jovially, allow for off-handed remarks, ribbing, even stinging rebuke, but not before.

This is such a place. Welcome.

32:17
As Rx'd
Treadmill @ 1%

45:44 better next time

Did this one with a friend, and we stayed at about the same pace.
Run .25 mile on treadmill.
Only one 24 and one 18 inch box, so we swapped about every 15 jumps.
20 pound DB Thrusters.
I did not expect this to take so long.
Took me 40:18, he was about 39:50.

WOD was #2 for the day

5 rounds of:

Row 500m
(30) 24inch box jumps
(30) thrusters w/ 20 lb DBs

Time: 29:30

Amen Coach!! Get to know the score before you call shots or get too familiar with the players... it irks the regulars ( of which I am not yet one ), but I still feel at home here... thanks for all of it, you are fine folks.
Now to the damage:
I ran around the gym for the run and there was some disagreement as to how many laps equals how far, so with that in mind I use my best estimate for the running.
4 rounds total
4 x 300 m run
1 x 15 box jump 24 in box/ last 3 did 10 box jumps each
then 1 x 20 wall balls w/ 15 lb ball/ 2 x 15 / and the last round only did 10 wall balls
Despite not being able to do as rx'd, I am feeling stronger ( just a little ), longer into the WOD, which for me is some nice progress and a good feeling... again, many thanks!

Oh, yeah, The Iceman is THE man!!

crap,my time for the workout was 16 minutes

Well that 45 min on snowy roads was fun.

My flavour of Kool Aid comes in mens. No offense to any of the ladies here.

32:45
No subs- tough workout.

26:01
400 m on treadmill
30 24" box jumps
substituted 30 wall ball for 20 lbs. DB Thrusters

400
12in box jump
curling bar thrusters

5 rounds- 26:28

Ben: 25:52 (subbed 12 lb ball, heaviest in gym)

Matt: Back tomorrow

29:43

Around 2 mins better than last time... sore... Time to hit the epsom salts. Kick ass Iceman! Chuck Lidell, Chuck Noriss, Chuck Pelowski... :)

Man... I am so wiped out. I can't spell anybody's name right... (Liddell, Norris)

18min

3rounds:
400m
30 box jumps
30, 30# DB thrusters

POOR SHOWING. didn't even do all sets.

30:23
Only 4 sets (had to get back to work)
12lb ball (biggest one gym had)
Heat of the day, run was actually the rest, when I caught up.

Bring on tomorrows.

Team Tikrit

I haven't been very habitual in my postings since I have left my results with MFBunch to post. I figure I should pick up the participation and give a quick shout out for all CrossFit "Teams" here in Iraq!

Due to a crowded gym, heavy traffic on treadmills, and a muddy track, I decided to sub 1200m bike sprints for the 400m run. The rest of the WOD was done as rx'd.

WOD:
1200m bike sprints
30 Box Jumps
30 20lb Wall ball shots

Time: 21:43

only 3 rounds, since I promised my daughter I'd be done in 30 minutes, and only an 8-pound ball, since it was the heaviest available. 26:26.

team tikrit:
no treadmills, track under water, gym floor even too crowded to run back and forth the requisite 7 times
mfbunch: subbed bear crawl down, crab walk back width of gym floor (may have been people staring, who knows), box jumps up step down, 20lb wall ball: four rounds + bc/cw-stagger started b/c only one med ball and we have to cut out when the boss is done-was at 20:06 w/jumps and wb shots left
joeyd finished, posted separately

i noticed brad at least posted his name. no wod time though.

boy, the legs are feelin' this one...

27:18

done at the track - a little breezy, but not too bad for OK. Much better than sprinting laps in the gym or vying for a treadmil.

off to bed, (yaaaaawnnn)...

loved it, took 20:47 going to feel this one tomorrow

21:48
10# ball, doing boxjumps a bit one-legged still due to ankle sprain.

Three of my favorite exercises, and 5 rounds to boot!
29:45
Then just so I can really mess myself up,
10 rounds of:
5 HSPU
1 Muscle up
Oh look Diane! Great.

Cut reps to 3 rounds and 15 reps

28:40
As Rx'd

36:29 As RX'd Not stellar, but at least I finished this time.
Last time: 22:45, cut off at three rounds, jumping to 18" box.
Continued improvement.

First date with Kelly.

33:44 as Rx'd

Managed to keep all rounds around 6:30

Met Pukie after finishing last round of box jumps.

No time for Kelly tonight, did my own concoction. . .

3 rounds for time

20 Hang Squat Cleans (I used 105)
10 HSPUs

Time: 12:05

Modified
5 Rds
400m Row,
30 Reps Box jump onto Bench,
30 Reps 8kg Wall Ball
24.44
Splits on the row
R1 1.22
R2 1.25
R3 1.30
R4 1.30
R5 1.35

Approx. 30 mins. (in a rush & forgot to note start time-brilliant!)

Only 4 rounds completed (hate to use this excuse, but "ran out of time")

Ran on treadmill (right knee didn't like it)
Box jumps probably around 20"
Wall-ball w/ 15# medicine ball

First Kelly
37.18 (just happy to finish)
Treadmill
15" box
Sub 20#(total) thrusters

34 mins - first effort - sets slightly broken

Im 6'2" & 95kgs.

Subd box jumps with max height tuck jumps - knees to chest
Subd wall balls with max height med ball throws (vert) - while maintaining form & control - which I lost on 2 occasions - mostly 5 to 6 ft overhead with 8kg ball
Ran out the door of the gym and up the street each set.

Was getting some strange looks from the crew in there who were struggling to break a sweat on their machines - while it was almost spraying out of my skin within the first 3 sets

BW 209 pounds...sorry

Major time/equipment constraints (only walls around are tents, for starters). Did Tyler's 100 pushup workout in 7 minutes. Took 3 minutes to talk/demonstrate/let try the rings to a dude who'd previously seen me doing L-sits on the dip set and wondered about gymnastics. Left the gym feeling awesome in 10 minutes.

Only got 3 rounds in 26:09

The cold air outside was painful.

Dan
t-18.07
AVHR-171
24' box + 6kg med ball

Monique
t-18.22
15' box + 4kg med ball

31:17

Runs: 1/4 mile on treadmill with 1% incline

Box jumps: ~20" bench

Wallball: 23lb ball to 8' ceiling. Bounced it off the ceiling a little bit but not really hard enough to make up the other 2'.

Completely wiped out at the end.

30:26

About 4 minutes slower than last time. I will reiterate...the hardest WOD, in my opinion.

Absolutely exhausted...glad I waited til after work to do this one.

2 laps around track
30 jumps on ledge
1-25lb db for thrusters

I increased the weight from last time (only 20lbs), but I think that might be what killed me. I will probably go down in weight for next Kelly. I'm more interested in not having to take as many breaks than going higher in weight. Many breaks on thrusters, not so bad on box jumps.

Round 1: 5:22
Round 2: 6:02
Round 3: 6:24
Round 4: 6:18
Round 5: 6:20

Subbed 20# dumbbell thrusters for wall ball. Otherwise as rx'd.
Time 35:21
Much harder than expected and I'm getting use to expecting the worst.

treadmill runs, weight bench jumps, med-ball squat thrusts.

CFWU x 3

Rich: 36:34
Joe: 37:34
Rick: 42:30

a lot harder than we initially thought!!!

Did a bit of a different workout.

4 rounds of

400 meter run
10 pull-ups
30 - 45lb thrusters

21:20.

25:56 as rx'd. Runs outside on track - windy, 40 degrees - oorah.

36:23

Over 5 minutes longer than last time. Very disappointed. Otherwise, I feel good.

Thanks for the tip on using the pelican case, perfect!

Kip 27:43

Lafawnda 27:42 (10# WB)

22:56
run - on treadmill
Box jumps - as rx'd
Wall ball - only had a 11 lb, so did sets of 50

I totally agree with the assessment that this was "much harder than I thought." CFWU and only three rounds of Kelly. Total including CFWU was 30 min. on wall clock. It was enough to induce nausea . . . super bowl debauchery and Kelly do not mix.

Paul: Sub 20" box 24:18
Jen: Sub 12" box and 14# ball 23:05

Man, I hate this one.

Round 1: 5:56
Round 2: 6:23
Round 3: 6:14
Round 4: 6:36
Round 5: 6:54
Total: 32:03

Slow, but better than most past dates with Kelly that just sort of degenerated in all possible ways (form, reps, time) during round 4.

Run on treadmill
Sub 24" stair jump for box, something tells me this was a harder sub.
2x20lb dumbell thrusters

After about 2.5 sets my legs gave out. It must have been the stairs vs a box.

50mins or so, the last 20 minutes was spent trying to walk back up the stairs.

1:00 on the dot. Only 15" box (bench) and 12lb ball. Thjought I was going to die after 1st round. Wife did great: 1:07. Needless to say, we are new Crossfitters.

49:43

First time with this WOD. Deseperately wanted to quit after round three but soldiered on. 10# medicine ball for wall balls. Box was closer to 20" rather than 24". Lots of rests/"brokens" from 3rd round on.

Ouch!!

Jogged to gym for warm-up

All runs on treadmill at 8

used 10lb medicine ball (largest the gym had)

17" box or so

All sets unbroken, could have used a heavier ball. Still was very tough.

1st post, but 3rd week of crossfit:

Time - 31:15 body weight - 173

Five rounds as prescribed. Great workout. put on 6lbs of muscle in 3 weeks. Back at my college lacrosse playing weight. feeling great. Wahoowa!

Didn't get done making a wall ball until 9:30 pm.. Only did 3 rounds since I had to get to bed.

29:48

Was still a really hard workout for me though. This feeling of pushing myself is getting quite addicting.

-Beau

32:09

5 rnds of:
400m run
30 box jumps, 12 in box
30 15lb db thrusters

Time: 32:06

Subbed 16" box jumps and 20lb DB Thrusters. Still felt like somebody stabbed me in the chest when I was done.

29:17 - PR

39:42

36:29. Did this on 2/7. Fell a day behind. Subbed 45 lb barbell thrusters for wall-ball. Used a stair for box jump, measured it at 23". Had to jump up and forward to get over step below.
Rd 1: 4:55
Rd 2: 6:49
Rd 3: 7:27
Rd 4: 8:18
Rd 5: 8:58
Never stopped watch while walking to treadmill or back to barbell or for getting treadmill up to speed, but honestly, I was sucking wind and needed the time to catch my breath.
This one was just a grind. My hat's off to any who finish in the 20's. That's the new goal.

Did this on 2/07/06. 1st date with "Kelly"

CFWU x 3

As Rx'd (20" box jump since gym has no 24" box)

25:10

Kelly-lite--taking it a little easy before the seminar.

3 rounds
400m row
30 box jumps (12 inch box)
30 thrusters (15lb weights for first set, 10lb weights for the last two sets)
Forgot to start watch, but it was around 18 minutes.

Last 2 rounds lowered the box 5 inches or so... noticed I wasn't going all the way down on the squat portion of the wall ball too, doh! next time... KILLER though.

58 minutes =(

Kelly
w/ a 15lb ball
23:40

27:01, as RXed.

Kelly has to be my second most hated WOD (Barbara tops the list). I don't know why, but I always feel an inch away from death at the start of round 3, and it only gets worse from there. But I finished!

32:55
40lb thrusters (2x20lb db's) instead of WB, runs on treadmill @ 1.5%, box jumps closer to 22 than 24.

35:57 - lost about a minute in transition from run to box/ball and then back, each time. But that's rest, so the clock keeps running.

36:38 (previous was 051013 36:56 (down from previous 34:53 [previous - 32:40 and before that 36:40])

Alterations - bench jump; 30 second walk up two flights to run (425 meter).
rd 1 - 5:13; {5:42; 4:53 [5:14 (5:29)]}
rd 2 - 7:18; {7:13; 6:47 [6:23 (6:54)]}
rd 3 - 7:47; {7:36; 7:23 [6:36 (7:51)]}
rd 4 - 8:14; {8:08; 7:47 [7:24 (7:59)]}
rd 5 - 8:07; {8:15; 8:01 [7:02 (8:28)]}

Jennifer (wife) ~30 minutes with following alterations: (20 bench jumps and 20 squats for wallball). She's agreed to drink the kool-aid (Oh Yeah!) if they're running based WODs

As RX'd
55:30

But my homemade wallball burst on the third round, so after that subbed 15lb dumbell thrusters. Needs more duct tape...but doesn't everything?

Not a good time, but this being my first Kelly, i was just glad to make it through...

Man, was this ever tougher than I expected! Went out way to fast on the first 400, and was fighting exhaustion the rest rest of the workout.

23:53

26:15 as prescribed.

Still fighting a cough, pukie x2

25:47
Had to use a 26 inch jump.
It was either that or 18 so I choose 24 also my medicie ball weighs 27 lbs.

38:22
Runs on t-mill; 18" jumps; 8' wallball. Ugh.

39:33
20" box was only sub.
only :50 better than last time
too much sucking wind between exercises!
As my high school track coach would've said..."the bear jumped on my back" on the third 400m run and didn't get off.

28:02

modified:
ball = 6lbs, 15 inch jumps

comments: WOD #10, crossfit warmup (3x10 reps)

Hotel version:
5 rounds of
treadmill x 2 minutes @ 7 mph
30 bench jumps (almost 24 inches, a high one)
30 25# db thrusters

about 28 minutes

Hmm, 1st post didn't work so lets try again.

ROM WU
Sun Salute x 2

CFWU x 2

CFWOD Kelly - But a day late
5 rds.
1rd all unbroken but after that runs were constant but jumps and wall ball was broken.
Wall ball with 5 kg (Heaviest gym had.)

52:12.68

1st Date with "Kelly" on Tue 2/7/06

CFWU x 3

Subs as follows:
1) 385 yd indoor gym track so I added an extra 1.25 laps at the end to equal the 1.25 miles of the WOD
2) 20 inch box jump (No 24" box)
3) 8 kg ball (heaviest at the gym that they would let me throw)

25:10

subbed 40# thrusters for wall ball
ran on treadmill

time: 38:38

32:32
Box was not 2'; more like 18".

Hello everyone!

Here are my results:

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box (12inch box)
30 Wall ball shots, 20 pound ball (20kg thrusters)

Was held up due to lack of treadmills and long walk between stations would have been a lot quicker. I ran with 1% incline to simulate street running.

Time = 30mins

London Crossfitter!

subbed 20kg thruster for wall ball
a very sad and sorry 37.54
now i am off to football training

Subbed 30lb db thrusters for wall ball
time 36:00

Sub'd pair of 20 lb dbls for wall ball
time: 36:28

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box (step bench with three rungs underneath, near enough to 24 inch)
30 Thrusters with 20kg barbell

Time: 28 minutes (barely!)

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 23:50

Compare to 051013. (21:48 with same mods)
Compare to 050827. (23:51 with same mods)

Just feeling off today, a little stiff from Diane yesterday but also a little underfed. Schedule got messed and didn't have time to eat far enough before this to avoid eating twice. Still and all, glad to have finished - was tempted through first two rounds to can it. Once I decided to finish, split times improved a bit.

Home to a long hot shower and bed!

Cheers, kempie

5x:
400m jog/Walk
15 wall ball shot, 8lbs
15 box jump, 6 in.

I am starting out.

semi-Kelly
3x:
Run 400 meters
30 Box jump, 24 inch box (sub 12-in box)
30 Wall ball shots, 20 pound ball (sub 45-lb thrusters)

Time: 29:40

34:56 using a 20" box.

Done 2/7/06:

Jason- 24:34 as Rxd

28:23 rowing.

as rx'd except
10# ball 10'
32 mins

24:54

I pushed myself reeeeeeeeeeaaaaal hard on this one.

whoa.
cfwu x 2, Kelly in 23:55, what a butt kicker.
15# med ball, so used 15" step.

29:51 as Rx'd

very nice

broke the wallball shot sets in half for last 3 sets

38:30 as Rx'd

400m run done around the city block where the gym is located (hilly). Was performed in an outdoor studio and I had propped open the door to get outside for the runs. Got locked out on one of the rounds so there was some extra distance there. ROM on the Wall-ball was not as deep as I usually go.

I'm happy with it. Last time I subbed row for run and rowing is much easier for me than running. But I still dropped the time by almost three minutes from last time.

Subbed 8 down and backs in small gym for 400 m run; otherwise done as Rx'd- 1st Kelly and she was made of much more than I thought she was-------33:12

Lincoln Park Run Under Construction) :40min

This doesn't get easier. 31:20 this time, about 1 minute slower than last. Extenuating circumstances - I think I ran a bit further this time and I did all of the box jumps before moving on to wall-balls (instead of half box jumps, wall-balls, other half box jumps). Plus just plain tired after a busy week and back squat WOD and rugby training the evening before doing this this morning.

only 3 rounds, 15 minutes (gym was closing, I also climbed for a couple hours before doing WOD). Used 14 lb ball and approximately 20" chair since that was what I had available. all wall ball and box jump sets broken.

We are two guys from canada who have worked out for 20 yrs and just started crossfit two weeks ago.Addicted!!! Tough as hell but were are trying.Thought we were in good shape Ha what a joke.
only change we did was 30 minutes on stepper prior to WOD. Our time 21:02

10, 20, 25, 35, 50, 50, 60/.75, 50/.75, 40, 40
25:02

Oops, wrong post...

x4
Run 400 meters
15 Box jump, 24 inch box
15 Wall ball shots, 13 pound ball

WOW!!!

38:30 w/ 12 lb ball.

26:28
5 rounds
400m
30 x 20" step
30 air squats

30:50
sub 23# ball (made it too heavy...big mistake)
run outside, 40ish degrees

ouch..
5:39
6:35
6:49
6:29
5:18
all box jumps broken 1 or 2
wall balls broken once
end with full yoga stretch
wu=10 min light stairclimb

As Rx'd : 19:40

I dragged one of the other guys from Recon Pl along for this. He's a real fitness freak, and he was demolished by this. He loved it. Another convert for CF.