1st time w/ Kelly. I sense the clown lurking nearby on this one.

Thanks for posting Misters Cawley and Evans' book on medecine balls. Crossfit's (and the friends of Crossfit) philosophy of freely sharing information back and forth is truly inspirational when most people are trying to simply "cash in." Keep up the great work!

I'm reinitiating my Crossfit training, and it involves 120 wall ball throws? Urk.

1000 burpees, 33 mins.

X 5 Huh?
Well I guess that's something to dream about.
Mitchell--dream on--that's 150!
Mike--is there an extra 0 in there?

Jim,

Your Awesome!! I really enjoyed training with you at the seminar in San Diego. I learned so much! My clients are loving the dynamax drills and exercises. Thanks again.

Dr. Eric:

Best wishes for your recovery. I'm in that field. Feel free to "curbside" me by email if you wish.

Darrell

I second Jenikas' statement. Jim, You are awesome. I enjoyed your workshop as well. My beer belly on the other hand did not.

Well that's par for the course, I did Kelly instead of the 10K last week so it shows up now. I'm pretty sure Murph would be there now if I was demented enough to do that one, now I need to find ANOTHER sub that I can do at the hall. Maybe something with rowing and SDHP's. Bleah.

Wall ball and Box Jump subs??

Earl- Check the FAQ for the answer to that and many other of lifes most vexing questions.

What is a good substitute for box jumping and wall ball shots?
I don't have the equipment.

Julio, see #11 above :)

24:23 as rx'd, last week instead of 10K run.

Jim,

Excellent coaching at the seminar. Received the medicine balls as promised. Look forward to seeing you in January!

If you're lucky you can get DJ to repeat the FAQ for you. ;)

Travis 35:07
Rob 47:25,two weeks of leave with Shinerbach doesn't make Crossfit easier.

Wallball shots w/ 12# ball, heaviest we've got in the gym.

More Medicine Ball Exercises

Theres some more medicine ball exercises below

http://homepage.mac.com/jerry.mobbs/PhotoAlbum46.html

Apologies for the poor quality

Jerry

i am new to the program and was wondering if with these exercises do you do them back to back or do 1 then your partner then you then your partner and etc. crossfit is the best thing so far it's kicking my ass.
K-9

21 min 30 seconds

4kg medicine balls (no larger ones to be found)
400m sprints done on treadmill

This was my first crossfit workout ever…lets just say I saw nothing but clowns!

mark #19,
Do all sets back to back, with as little rest as possible. The clock runs continuously once you start the first run of the first round, it stops when you are done with round five.

"as little rest as possible" is a very relative term.

My 1st time with Kelly...

40:30 as rx'd

Had to use a 15lb. medicine ball, the heaviest we have at my gym.

19:09 as rx'd

Speaking of Dynamax, I'm headed out the door this morning to compete in the Hooverball National Championships in West Branch, Ia. This event switched from Everlast to Dynamax balls this year. Jim now makes a 9" diameter ball which is great for Hooverball, kids training and just for variety to have a smaller size ball.

30:44 w 11 lb medicine ball. Can't say how happy I am that I found Crossfit. I have dropped 10 ponds in 2 months and feel great. Thank you.

28:20.9

All runs around 1:30
All box jumps to 20" step and broken 15,15
All wall ball shots with 18 # medicine ball and broken 15, 15

This one killed me and is close to the one I have been doing with 100 single unders, 25 box jumps and 25 wall ball shots

For me at least, today is what Crossfit is all about! Woke up not feeling like working out, so right from the start I was fighting a mental battle. Then I started thinking, "why not just do 3 rounds?" So again, another mental hurdle.

Got the gym and Completed the WOD as rx'd, subbing 20 D-bell Thrusters for Wall Balls and came in under my goal of 30:00

As rx'd

5 rounds:
400m
30 24" Box Jumps
30 20lb. D-bell Thrustes

27:41

25:58...all subs...row/stepups/thrusters
any WOD named for KELLY has got to live up to its name & of course this one did.

A disappointing 28:45, which is almost three minutes slower than my Feb score. I'm assuming it's a combination of diet and poor sleep habits. I need to work on those.

nothing like Kelly*5
1/4 street mile, 60x12" jumps, 40x15# to 10' tree ball
one round 13:20, way too exhausted and hot ~95f @7am
40yrs, 211#, 35th WOD, not feeling good today, too much hiking and driving yesterday at Montezuma's castle, well, lake and Tuzigoot, AZ - great day for hiking - overcast and lite sprinkles.

22:30 as rx'd

I lost count and almost did an extra.

AGe 37
BW=171
Eliptical .25 mi. X 5
20# DB thruster 30 rep x 5
24'' bench jump 30 reps x 5
33 mins

31:52 as Rx'd. Double vision isn't so bad when your wife is soo good looking!

Modified CFWU x 3
10 x lunge walk
10 x air squat
10 x sit-up
10 x back-extension
10 x pull-up
10 x dip

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 18 inch box
30 Barbell thrusters, 40 pound bar

Total time = 41:17

did a little bit extra in there..got a time of 31:15..did a muscle up after the run each round. today was a really good workout!

35:18
Only 4 Rds complete.
Sub'd 20" Stairs for box jump

sadly, my gym has neither boxes nor medicine balls (a situation i am working on remedying, having purchased a basketball to make ny own)...
subbed the following for "kelly":
5 rounds

500m run
50 situps
50 squats
50 back extensions

no time measured; coming back from the flu, feeling weak as a kitten and not wanting to depress myself even further...

finished the day with a 500m row and stretching.

Dr. Eric: "refuah shlemah" - "may you make a full and speedy recovery"

peace
Ian

as rx'd
12 lb med ball
approx 40 min

as rx'ed: 39:33, tough one.

One World Martial Arts:

Freddy C.
24" box / 24.5# medicine ball
31:33

Arnold:
18" box / 12# medicine ball
32:54

Hey all check out the new website:

http://www.oneworldmartialarts.com/

Should be getting my affilitation paperwork in this week.

CrossFit One World!

KELLY
400m run
30 box jumps 24"
30 wall ball shots
5 rds
took all my equipment to hs track
total= 26.20.94
1)5.12.94
2)5.06.37
3)5.28.13
4)5.27.49
5)5.06.07

27:34 as rx'd

Kelly

sub'd 12 lb med ball
otherwise as prescribed

34:45

lil pipe-ran 400s outside (HOT) and subd 30 20# dbs-32:55

3 rounds as rxd:
19:20

Wife's first real Crossfit WOD:
3 rounds:
400 m run
10 12" Box Jumps
10 5lbs wall ball shots

Time: 13:06

27:05 with 16# med ball, man I can't wait until this weather turns a bit cooler.

My buddy had 34:52 and met Mr. Pukie, why is that so entertaining?

taking a rest day for a bbq and pool.

did a 30 min beach run yesterday with my gf and my toes are all feeling funny.

22:16 as rx'd
sluggish today,

I almost forgot,
Very nice Fitz!

54 yo BW 180
Back after a rest week
CFWU X 3 (except Samson stretch)

Subbed & scaled. 5 rounds of:

500m row
20 box jumps (14" box)
20 wallballs (12# MB)

29:49

Time: 21:04:53. Used 16lbs ball.

Did Wednesday's running/PU/Thruster WOD ystd so sving Kelly for tomorrow. Went back and tried DL/Bench/Squat WOD. Got 195 on DL and then went down to 95 to cool down before bench...and tweaked back. Man, my DL form is awful. 17 yo son has agreed to help Dad on form on DL, deep squats, and cleans. No way I should be hurting myself at these weights. Better form is mandatory.

Ice, stretch, massage so I can visit with Kelly tomorrow.

Had to use a 12" platform as well.

27:12 rx'd

Time: ~45min.

5x
run .25mi (2:45ea)
2 flights of stairs up
15 24" box jumps
4 flights of stairs down
15 4kg wallball shots
2 flights of stairs up

the stairs killed me, but this was a lot of fun.

bwt 238 age 31
cfwux3 rds +pushups all reps 12, dhpu'sx6
good news: the warmup up felt great
bad news: i think pukie the clown was chasing me the entire workout
outdoor 400 on track
20lb wall ball x 30 (20/10)
24 inch box jump (i.e. bleacher jump) (10/10/10)

total time: 40:51

i have to thank coach on this one. Crossfit definitely stretches ones view of fitness. personally just anytime we run a 400 or 800 it makes me realize how narrow my grasp of fitness had been to this point. thx again coach

34:45 as rx'ed net of stair climb transition. Tough, tough workout; believe me, those runs after the box jumps and wall ball were agony, just trying to grind it out. Everyone, enjoy your Saturday night! BW: 176, YOA: 57

CFWUx3 w/rings
BW 222
34:10

That was more brutal than I thought. Similar in brutality to the 90 pullup/thruster extravaganza the other day (brutal; now is that the way to describe something I do voluntarily?).

Run and box jumps were OK, but the wall ball was dominating me.

I'm truly learning the meaning of, "It doesn't have to be fun to be fun..."

Thanks, Coach!

-Dennis

OPT (#24) -- I'm pretty much always impressed with your times/weights that you post up here, but holy cow! 19:09! You're a monster.

...I'm just hoping for something under 45 minutes that leaves me able to walk afterward....

Kelly
400m run
30 stair jumps (13"?)
30 "air ball" 20# med ball into air as high as I can, catch as for wall ball
5 times through...30:46 if only I pushed a little harder, under 30. Oh well, I'm plenty worked as it is

16 lb ball, 20" box
3 rounds 28:22
8:33/10:28/8:21
all box jumps unbroken sets, all wall ball sets 20/10
more than enough for this old man today

My first CF WOD.
50 yoa 205 bwt
38:19 Subbed 20 lb thrusters at 20 rep's.
18" step.
After 33 years of various types of training I'm giving CrossFit a try. Kelly kicked my butt.

20:01

cfwu x 3
five rounds:
400 m
30 bench jumps
30 20 lb db thrusters, except for last set, 30 med ball throws (6 lb)

25:41

1st time with Kelly. Stopped after 4 rounds in 39:21.

Splits
7:25
9:21
10:47
11:48

Waved at Pukie. Had a couple of conversations with his cousin Dizzy.

only had an 8 lb ball. weak, i know...
25:03
I'm still shaking.

rowed 1000m
CFWU x 2

Kelly with subs
Sprints on treadmill
20" box for jump ups
25lb ball for wall balls

5 rounds 34:02

Kelly scores a 5th round knockout

took homemade ball (20lbs) to local track, box jumps onto bleachers (30")
runs all sub 90seconds

24:42

51:11 mins. First Kelly: ex's name... biiiatch! 400m runs, then down 30 stairs, run to gym, 24" bleacher jumps x30, 14# ball x30, then run back up to track. Good stuff CrossFit!

25:27 w 8# med Ball, 20" jumps

I did the DL yesterday since I missed them the day before. My legs are now shot!

26:09

Wow...that was really challenging. My first meeting with this particular lady.

WU: Cycle easy 7.5 miles (18.5 mph); CFWU x 3 (less back extensions...back is a little tender from yesterday's DLs)

Kelly: 5 rounds
Round 1: 5:36
Round 2: 6:41
Round 3: 7:36
Round 4: 7:36
Round 5: 7:25

One thing I'm sure of: I've really improved on both my box jumps and my wall ball shots. Much smoother and easier....except for that one missed box jump that took 4" of skin off my left shin.

Thanks, Coach and Lauren. Great workout.

Y'all around 20 minutes -- that's awesome.

Forgot to mention: all rounds as Rx'd; wore my HRM for a change and my max HR was 183 (there's a hill in my 1/4 mile), avg. HR: 173.

Now I know why when I go for a run these days my HR is always in the 150s or lower (unless I'm pushing hard)...CF sure makes a body work!

oh, yeah: total time was 34:56

28:38 as rx'd

Did at the track. Sub Tuck-jumps for box jumps. 92 degrees in St. Louis, no shade.

34:49 Much the real Kelly, deceptively hard.

32:20
Subbed 50 lb lunges for boxjumps (don't want to tear my hernia repair!).
This one was vicious! Of course it was over 100 when I started! I am looking foreward to winter.
Rick K

"Spic and Span Fran"

Jeff 95# 11:06
Connor 75# 12:43

5 Rounds
400 Meter Run
30x 20" Box Jump
30x 20# Wall Ball

23:27

4 rounds
treadmill speed 7.0
18" Box
15# DBs
~39 mins

HB6+ opened me...I number closed

Coach, did you make this one up just for me? The leg strength and power needed to get this done was awesome! I loved it! Happy to report I only toed the box once and managed to land on top!

bw 123
age 41
"Kelly"
400 run
30 box jumps 24" box
30 wall balls 12# ball
28:43

5 rds.
400m run on treadmill
30 stair jumps
subed wallball throws with db thruster's started at 55lbs. for 2 rds. then had to go to 40lbs. because I wanted to finish.

50:00 min. not a good time but pushed out everything I had. This was one of the hardest workouts yet. Very good and motavating.

As rx'd 33:54. This was a nice a$$-kicker. We will happily wait another few months before seeing her again.

Dr. Eric - take it easy and get well quickly. Sorry to hear about your mishap.

36 bw190
5 rds
400m run
30 box jumps
30 45lb thrusters (no ball)

22:28

WOD Rx'd

5 rounds for time: 46:12mins
run 400m on treadmill (8.5mph x 3, 8.0mph x 2)
30 x box jumps 20" box
30 x 20lbs db thrusters

BW=203
"Christine Mile" @ Pit North: Run 1 Mile, then for time:
1. 55# DB pair farmer's carry~300 m, sprint 300 m, 10 dips
2. 65# DB pair farmer's carry, sprint, dips
3. 45# DB pair Farmer's carry, sprint, dips
4. 120# heavy bag carry, sprint, dips

~23:30 minutes, looked hard on paper....

I'm glad that Kelly is behind us for a while!!!

20" Box Jumps
20# Wall ball

33:55

Just so you'll know, CrossFit Wichita Falls did the "Virtual Roughneck" workout today, in honor of the brave men and women toiling in the oilfields of North Texas, working toward Energy Independence In Our Time.

5 rounds for time of:

100 sledgehammer blows, alternate hands, #12 hammer
Tire flips, 48" loader tire, 50 yds

It is currently 102F

CFWU
25:49 as Rx'd
1st 4:48
2nd 5:36
3rd 5:17
4th 5:39
5th 5:28
41 y/o, 180#

3 rounds of

400m on treadmill
30 jumps to bench
30 thrusters 5kg dumbells

Time 16:35

No Kelly today as I'm in the hall so I did 5 rounds of:
65lb Overhead Squat x 15
500m row
25 Sit-Ups

19:47 as rx'ed. Not the toughest WOD but it did the jaaab. I fully expect this WOD to appear in the next day or two.

wow!!! 26/6'5"/200

~46 minutes but i survived
all sets broken into 10 reps
i felt like my heart was going to explode!!!

Anthony (BW=180)
Notes: Did max effort work instead, you can check my journal on the forums.

Jodi (BW=110)
Notes: subbed stepup/stepdown for jumps, thrusters for wallball
Time: 27:20

Finished in 50 minutes.

BW: 310 lbs.

WOD called due to rain
2 rds. + a run 19:23
I'll make it up this week.

abt an hour of martial arts (mostly technique)
CFWU X 1

Little Kelly

3 rounds
subbed rowing for running (2:30, 2:48, 3:02)
subbed thrusters for wallball (20 lb dumbbells) (30, 20 and 10 reps)
tried to sub jumping on a bench, but after round one decided to work on jumping in my backyard without everyone at the gym watching (which I probably wouldn't mind if I could jump better, lol)

This took about 23 minutes, and I still need to figure out what's up with my knee.

Also my time would probably be better if I hadn't had all that wine last night. At least I didn't eat any tryptophan cookies.

as rx but w 45lb bar thrusters subbing for wallball
40 min.

60, bwt 283. Three rounds :40.00 Is that "Kel"?
Rd 1- Run Rx
BJ- 14" weight bench, broken 3 sets 10
Subbed db thrusters- 2x10

Rd 2- Run about 266, walked 133
BJ Same-3x10
Thrusters- Same

Rd 3- Run 320, walk maybe 80
BJ- 3x10- started tripping on the jumps.
Thrusters Same

12lb medicine ball
otherwise as prescribed
35:00 minutes

Goofing around, killing time on the FAQ's.

"World class athletes use exercise science the way deer hunters use the accordion."

Pricless, Coach, just priceless!

Darrell

26:28

- five rounds complete
- 400m sprints were on treadmill (8.0-9.0 mph)
- all sets of box jumps unbroken (done from bottom step up three steps...approx 27 inches)
- sub'd med ball with 5 gallon container of drywall plaster mix (wt. 32 lbs). did not release at the top.

15X 75lbs Snatch (Berbell)
20X 95lbs Snatch
10X GH Sit-ups
10X 125lbs Snatch
10X GH Sit-ups
10X 125lbs Snatch
10X GH Sit-ups
10X 125lbs Snatch
10X GH Sit-ups
10X 125lbs Snatch
10X GH Sit-ups
10X 125lbs Snatch

20X 30lb Smash Ball
20X Box Jump
20X 30lb Smash Ball
20X Box Jump
20X 30lb Smash Ball
20X Box Jump

Rower: 15.18min 4150 meters
LifeCycle: 31.10min 10.1 miles

BW200
44yr
34:30
subed:
30x65# thrusters
40x 15" box

Did this one in a park with new fellow CF'er Kent. Running path was approx. 300M. Subbed 15lbs. DB Thursters for Wallball and 20 reps of that and box jumps.

26:00

X-tra GTG Pullup work on playground bars.

Well I didn't do Kelly but I did a variation.

5 rounds
run 400 meters
30 Sandbag push presses shoulder to shoulder
30 Sledgehammer strikes on a homemade target
10 overhead 10 left side 10 right side

The sandbag was 165 lbs the sledgehammer was 10 lbs and the runs were barely that.

Around 97 degree Fahrenheit with 35% humidity and a 100 degree heat index and it was actually hotter when I started but it clouded up as I finished.

Had to break up the middle three rounds into sets of 10 but I finished strong in just shy of 50 minutes.

I love to hate this stuff.

5'9" 230 lbs

24:10

3 full rounds plus 400m run, spent

16:25

Five full rounds
but i had to use a 10 pound medicine ball, in retrospective should have done dumbell thrusters instead of the 10 pound ball... it would give me a much more accurate time.

CFWU x 3 w/ rings...

WOD as Rx'd...28 min

sub C2 500m row for run all sets unbroken

30'03"

45:59

Gorgeous weather so ran at local high school's lovely rubberized track. Used 20 lb dumbells for thrusters instead of wall-balls. Jumped from ground to bleachers. Maybe 20 inches? Switched to only one dumbell held between hands for last two rounds after weird back strain started setting in.

for time:

removed 4' deep x 16' diameter, above ground, old and rusty, swimming pool.

tools employed:
recipricating saw, screwdriver, hammer, sledgehammer, handsaw, rake, rope and bandaids.

7 hours.

CFWU x3

WOD
1/2 Load Kelly (400m, 15 Bx jmps, 15 thrstrs x5)

Realized I haven't given my body a rest in a very long time. So decided to do a scaled down Kelly today. Knee was hurting and lower back was tight. Think it's time for a rub down.

As rx'd: 42:37

As rx'd
age: 40
bw: 170
time: 15:25

used 20lb. dynamax

great training!

28:29
Subbed 500 meter rows
20 lb. DBs for wall shots

24:10 as rx'd

Lisa M - 24:27 (8lb ball, 18 in box jumps)

Delaney H - 33:10 as rx'd

A fanny f***er indeed

31:54 as Rx'd

A question: What is the CrossFit warmup I keep seeing people make reference to? Is their also a post-workout stretching program. Thanks.

33:05 as rx'd....been on vacation a week, so this brought me back to reality....

I did trail run of 48 Min. prepering for www.ultrahike.com in Pa., so I went easy on WOD.

ME-3 rds. 400 m run, 30 jumps and 30 Twelve lb. Med. ball throw against tree (15 feet high).

Maddie 8 YEAR OLD girl- 2 Rds. 200M run, 12 Jumps (8in.), 15 soccer ball throws against house.

ZACH 10 YEAR OLD boy- 2 RDS. 300M run,20 Jumps(8in.), 30 soccer ball throws against house then 10 thrusters with 12lb. med. ball.

24:22 as prescribed except 27.5 inch box jumps, because I did not have a 24" box available.

Exactly the same time as last time. However, last time was with a 24 inch box and I said in the comments that "I thought I was going to die when it was over." This time I did not feel good, but I did not think I was going to die.

25'55- w/40 Lb single DB thruster used as wall ball sub-It kinda worked...

Short on time & equipment today
100 1.5 pood KB snatches and 100 pushups broken into sets of 25: 8:35

As Rxd
33:01
A million excuses, but I didn't puke so none of them are valid.

As RX

25:36

Team Lakeland
One hour of light thai drills. (Yet somehow my feet are blistered?!?!?)

Neil: Sub'ed 20lb thrusters and only did four rounds for a time of 30:02

Jen. Sub'ed forty bag kicks, each leg, short box jump and short thrusters (10lb) for a time of 20:00 even. Jen says the jumps and thrusters bother her artificial knee. Any ideas for her?

New to crossfit so here goes:

BWT 143

5 rounds time 33:48

wallball with 6lb ball (shoulder issue recovery)
everything else as prescribed

Awesome workout!!

32:37
8lb ball, 8ft. target
20 inch box

Age 50/BW 240
subbed 500 meter row for runs and step-ups for box jumps. KELLY a butt kicker 35:50.

28 min 10 sec.

Due to location, didn't have medicine ball so I subbed with a 30 lbs rubber weight and didn't launch it too high.

I'm treating my body like a dumpster!!!
I need to get my diet back in order.

"Kelly"

5 Rounds

.25 miles (First 3 rounds: 9.0 @ 1%, Last 2 rounds: 8.5 @ 1%)
30 Box Jumps (24 inches)
30 Barbell Thrusters 45 lbs.

31:00

Weak Performance!!!!!!!!!!!!!!!!

My aches and pains and lack of motivation added up to Kelly-avoidance; my knee, back, etc. just couldn't face that thing so I spent 20 minutes doing SHOT intervals, lateral jumps over a parallette, and ring dips, working on turning my hands out at the top. Not a bad little workout.

WU 1/2 mi. walk and stretch
WOD
subbed wall ball with 40# barbell thrusters
26:15

sub'd 2 min jump rope for run.
21:38

3 Rounds

1 400 @ 10.1mph @ 3%
2 400 @ 10mph @ 3%
3 400 @ 9.8mph @ 3%

30 Box Jumps at 19 inches
30 Medicine Ball Throws with 8 pounder

11:45

23.33

Sub 500m Row Drag 4 for Run
8kg Wall Ball
Box Jump to Bench

Row Splits
1.50.7 25
1.55.1 23
1.53.8 23
1.51.0 24
1.56.0 26

as rx'd 27:09

its been a good two, almost three months since i last did crossfit. spent a month in nepal workin and ended up gettin pretty sick, losing 30lbs of muscle. today was my first workout back. ready to start hurtin again, cuz it feels so good.

29:13, sub'd 20# dumbell thrusters

AMTT

as Rx
Steve 30:30 nasty
Bone Day off
Biker Day off

32:34 as rx'd
bwt-205#

as Rx'd at 29:14 broken sets of WB

age: 39 bw: 200
Cfwu x3 mod reps add pushups
"Kelly": 38"
wall ball with 12# ball, box was ice cooler @ 20"

Practiced DL @ 175 3sets of 5 then some cleans.

Subbed 12 lb. medicine ball, unbelievably easier than my home-made one. Found a great rock, over 24".
41:34

At Princeville Golf Club.

Wow, I'm smoked!! 115 degrees and windy in Iraq today.

34:00 minutes

400m runs outside
box jumps on bench (just above my knees)
35 lb bar thrusters

Does anybody know, how high are you supposed to jump for box jumps proportionally to your height? I'm 5'2 and it doesn't seem like I should jump to the same height as someone 6'. I can do them, just complaining :-)

Camp Liberty, Iraq

267/6.1/31
as req 29:45

27:52, had to use 15lb. ball, heaviest my gym had. Get some...

CF Warm-Up
- KELLY -
Subbed BB Thrusters for Wall Ball

3 rounds with 17.5 lb vest on
2 rounds with vest off

28:40

Only managed four sets 28:01. With apologies to the late great J Cash:

I hear that clown a comin' he's comin' round the track I'm going to see my breakfast I think I'm gonna yack. . .

Did the mikesgym.org workout this morning:
Snatch 95x3-95x3-130x1-130x1-130x1-125x1-125x1-125x1
115x1-115x1-115x1
Clean & Jerk 175x1-175x1-175x1-165x1-165x1-165x1-
155x1-155x1-155x1
Front Squat 205x3x3
Finished with Dumbbell Bench 65lbx6x6

Hit up an abreviated "Kelly" at around 5pm, ~400m trail runs, 24-ish inch "box" jumps on a large boulder, and thrusters with a 25-30lb rock. I had 20 minutes, and I think I should have cut everything in half (200m, 15/15) and shot for rounds, instead, I did it as Rx'd and got 3 rounds +400m run and 10 Box Jumps.

27:54 using 15# dumbbell thrusters. Was very reluctant to do it after yesterday's beer binge, but I'm glad I did.

Tariq

Very good workout.

37:33

Run on street.
Medicine ball does not have the weight printed on it, but it does not feel like 20 lbs.

400m runs (on treadmill)
30 box jumps (20" bench {all there is in my gym, still more than i could handle})
30 20# db thrusters

36:33

first time with this WOD. lots of travel up and down stairs on this one. made a hard workout even more miserable...

8/6/06 10:15 am

bw: 68kg
age: 36

As rx'd
Measured off 400 meters from house. Did 24 inch box jumps on top of stepper steps and railroad ties by house. Used 9.3kg medicine ball that I made out of a basketball, dirt and duct tape.

:17:15

Great workout! Couldn't get it done yesterday. Need to do one more workout today.

34:36

Slower than last time, but last time took a chunk out of my leg on the box jumps. I was more careful today- no injuries.

33:32 - 400 meter runs, 25# sandbag throws touching 8' ceiling and butt to ankles depth on squats, 18" box jumps with full hip extension.

Previous time: 58 minutes
Today: 43 minutes

Did some isolated calf work after as well as work on my handstands (new pr: 50 seconds; goal: 1 minute)

28:50...sub'd thrusters for wall ball

50 fat bar pull ups (swing set at the park)
5:43
doing some sprints later.

thanks !

bw 138
Heaviest ball was 15lbs so did 40 reps each round.
Also had to run up and down 2 flights of stairs to get to the treadmill. Everything else as rx'ed:
~40:00

BWT 250

DNF!
Subbed 45# barbell thrusters for wall ball.
Did 3 rounds in ~ 30 minutes. Box jumps ARE the weak link

CFWU then "Kelly"
61:28, no long breaks so I don't get it but then the clock don't lie. Move thru it, don't BLOW thru it...1 1/2 hours of steady work. The clown was whispering.

27:51 with 2x10# dbs for thrusters. This one is always a killer!

27:29 as rx'd
Kelly is tough.

Last time was 31:15 with 12" box x60 and 10lb Ball x 60.

"Kelly"

34:43

All runs done on a track and Wallball subbed for 20# DB thrusters. Rather disappointed with my time but then again I all the beer, sausage and Frosted Flakes probably contributed to my poor time.

400m barefoot run on track.

1:48

*************************************************

As rx'd, lost count 5 or 6 reps; 34:34 with interruption.

*************************************************

38:07

16" box
12lb ball

7:08 better then last time with 2" higher box and 2lb heavier ball.

cfwu
31:20 as rxd.

BW 132

estimated 400m outside, 10kg DB thrusters, platform just below the knees... did it in the wrong order bah!

56:15

performance has been lacking lately because of insomnia

30:53

Run .25 mile (treadmill)
30 Box jumps (low box)
30 thrusters (30lb barbell)

This is such a killer workout.

BW=150. 24" box. 10' target. 20# ball. Treadmill.

31:53.

-D.

Just got my dynamax balls in, and this workout pops up........

Dorie used a 12lb ball/I used the 20lb
4:56.81
4:41.72
4:58.25
5:34.22
5:07.54=25:18.54

did a day late after missing a day in Duxbury at the beach. did after pushups/pullups workout for the following day. limited to two rounds

5lb dumbell thrusters subbed for wall ball

didn't time it, was slow

41:48 (060206 36:38; 051013 36:56; 34:53 - 32:40 - 36:40])

Alterations - bench jump; 30 second walk up two flights to run (425 meter).
rd 1 - 6:14 (5:13; {5:42; 4:53 [5:14 (5:29)]}
rd 2 - 7:30 (7:18; {7:13; 6:47 [6:23 (6:54)]}
rd 3 - 8:46 (7:47; {7:36; 7:23 [6:36 (7:51)]}
rd 4 - 10:00 (8:14; {8:08; 7:47 [7:24 (7:59)]}
rd 5 - 9:16 (8:07; {8:15; 8:01 [7:02 (8:28)]}

Done in fasted state and with ~12 ft target.

28:32

400m done on 25m course in the garden - stop, start, stop, start!

23:53 subbing scissor jumps for 30" box jumps

first time for "Kelly"
40:28
16# ball on last 2 cycles(someone using the 20#}
Did it with the guys at CrossfitAtlanta, A great bunch!

3 rounds + 400 m in 25:20 17 inch box, 27 lb home made wall ball

completely wiped out after 25 minutes so took a break and then finished it using 10 lb dumbells for the box jumps.

36:02 w/ 12# ball (20# unavailable)

Could only manage 3 rounds, w/10 kg ball. Don't know why I was so wiped out. Coming back after a 3 day rest. 19:07

"Kelly"
Five rounds for time of:
**C2 500m 1:53.7/1:54.3/1:54.8/1:56.8/1:57.4 (prev. 1:50/1:52/1:52/1:55/1:56)
30 box jumps, 24 inch box
30 wall-ball shots 20 pound ball
TOTAL TIME= 32:07 (5:50/6:31/6:54/6:47/6:05)
previous 2/06/06=29:29 (5:18/5:57/6:11/6:12/5:51)

A bit tentative to do this one with last week's hip flexor/lower right abdominal strain. Attempted it anyways, and got a horrendous time.

400/24"/13.2
400/18"/13.2
400/18"/13.2

~23:00

Three day rests are hard on me too.

James:
Used 10lb medicine ball (largest 24hr fitness has) and 17" bench.

Beth:
Used 5lb ball and cheerleader jumps instead of platform.

Took us about 1/2 hour.

16:35
3 rds + 1x400

bw 165#

as rx'd

did 15 minutes after I did August 7 workout

25min 23 sec

beast!

"Kelly" as rx'd

40:50 - kicked my a$$

This is one evil fitness program, yet I keep doing the WOD's...what's up with that?

46~ min

1st Kelly - WOW! Wanted to quit after 3 rounds, pushed through though.

29:50

24:37

Been away for 10 days or so with out of town work and AL, so eased back in today. Did (parts of) this with my six year old daughter, so I modified it to bw squats and box jumps that were less than 24", and runs of 400m. Did it in 19:40, but so different from Kelly that it doesn't really matter.

Cheers,

Did on Sunday Aug 6, 2006
#18 5x(400m + 30 24" box jump + 30 30# wall ball)

watered-down "Kelly" (only had access to a ~15" platform and a 12# ball) = 44:38 - 7:45, 9:21, 9:09, 9:04, 9:17.

Humbled completely.

Me -

done with 5kg ball.

31:40

Gerrick -

done with 5kg ball and subbed 500metre row for 400metre run

32:21

29:45
Had to sub 15lb ball because no 20lb ball available.

400m Run
30x 40LB Dumbell Thrusters (subbed for Wallball)
30x 24" box jump

41:30

Sucktown USA -- as in I was suckin wind. Brutal.

18:24

Subbed 25# plate air throw and probably was just an 18" step.

As rx'ed with 20 inch box - 34:50

29:18

12 lb. medicine ball is heaviest available at my gym

CFWU x 2
29:55 Gym temp 86 Super humid.

Scaled to 4 rounds
Round 1 as rx'd
Round 2 as 15 reps for wallball and jumps
Round 3 as 20 reps for wallball and jumps
Round 4 as 20 reps for wallball and jumps

Ran 5 miles in 42:18.

CFWU

Modified to:
4 rounds 400M
20 wallball
20 jumps

~29 min

Sandy:

29'47
subbed 10 lb d'bell thrusters for the wall ball.

24inc box jumps
23lb med ball
time 31:41

Worked with Konantz
Only did 3 sets to go to a meeting that didn't even happen.

Subbed 40# dumbells for wall ball

17:47

As Rx'd
at high school track
wall ball 8kg
box jumps on concrete step by benches

33:03

felt like daggers wee being stabbed into my lower back

5 rounds:
400m runs (treadmill)
20 box jumps
30 8# wall ball
42 minutes

29.50
runs on treadmill

sub'd 21" futon for box and 2x10#db for ball
28:21

(done 8/8/06)
Mike: 43:48 HR avg 162, max 179 (Sheesh, I despise running, and these "5-rounders" wreak havoc on me!)
Runs on treadmill (7.0, 7.0, 6.8, 6.5, 6.5); 15# med. ball

Renae: 36:40
Runs on treadmill (7.0, 7.0, 7.0, 7.2, 7.3); 10# med. ball

BW: 238

time: 32 mins 10 secs

this was nuts...my legs were giving way half way through the workout

i changed running to a row machine instead..i think it was even worse

20" Box
15# Ball

I have a 30 minute rule. It came into play on this one.

3 rounds + 400m run

Kelly

5 rounds:

400m run
19" box jumps x 30
20# db thrusters x 30

32:34....new PR by 4:07.........

cfwu
37:00
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

CFWUx2
BW 190
As Rx'd (with my *new* homemade medicine ball--boy getting the sand into that was a...pain)
21:55
(but not nearly as much of a pain as launching it 150 times....)

DONE ON AUG. 8

bw-199

Limited time and facility, so modified alot.

Ran 1/4 mile x 4 with sip of water and watch reset in between- All time between 1:31 and 1:36

30 box jumps
30 wall ball shots
30 box jumps
30 wall ball shots
10 slam balls
25 overhead tosses with a sprint to pick up the ball at next rep-done on football field-each toss traveled about 10-15 yards

3/5 of a Kelly, because I am not fully awake without coffee and lots of it, I did 3 rounds:
5kg med ball, 30in box
1/4 mile treadmill runs
16:19

65 minutes.

5 rounds for time of:
400 meter run
15 bench jumps
15 kettlebell throws (16k bell)

20:25

25:41
sub'd 45lb push press for thrusters

Started on first 400 run and a pack of big barking and snarling dogs on the waste ground that's been part of my usual 400 circuit. Therefore tried to think of a sub - went for 50 lunges - I thought that would be easier but time was getting away. I think 50 lunges is easier than 400m run hard but doing for 5 sets knocked me around. 38.50 compared to 30: or 31: something the last couple of times. Goes to show the 400s aren't usually run that hard (by me anyway).

28:44
3 rounds
20lb db thrusters- sub

34 Minutes

41:30 17 pound wallball

37 minutes ar rx'd. wanted to quit after set 4, but turned around and finished. very difficult day.

catching up, had to scale this one to 3 rds
cfwu x 3
150 spins on a speed rope for 400m run
20 box jumps on 20" step, 2 sets 10's
20 db thusters w/2 25 lb db's for wall balls, 2 sets 10's
30:01 looking hard at the "Zone" to be all I can be. Does it work??

As RXed.
36 minutes.

D – 12lb, 24”, 42:46

M – 8lb, 12”, 39:05

WOW!!!

Normally I scale WOD to 80%, but this time I scaled the rounds by 80%, then only did 4 of them. 24:12. Maybe next time this comes up I'll be ready for the real deal. BW fell to 174 for the first time in my 30s (I'm 36yo) today, thanks crossfit & zone.