Good ol Kelly, what a day to start off Hump day.....well guess the old saying "It doesnt have to be fun to be fun" comes to mind!

UBXfitt

go Nicole!!!!

I'm assuming the dude crapped out on overhead squats long before Nicole did......

Nice video! Cool new ideas of exercises to play with. Nice pic! Good job Nicole and unnamed guy.

can someone translate this for me?

"Our stance that strength is the "productive application of force" adds important athletic application to coordination, accuracy, agility, and balance while challenging popular distinctions between technique and strength."

Whats this whats this.......WALL BALL.....YES

Just wondering if that guy did better than I did when I had to go head to head against Nicole... I sucked!!

24:21

Hey Gang, any recommendation for a box jump substitute if you are recovering from a total achilles rupture in June? I can run, but I have no explosion yet...as well, no wall and no ball could use some sub help there too...cheers!

Freddy
I tell my 4 girls that story all the time to inspire them and just as importantly tell them what a good guy you were about it as another lesson. I am just glad it wasn't me.

What is a substitue for wall-ball shots and box jumps? I don't have either.

Hmmm, I can't do this one in the hall. I may have to get creative and save Kelly for a rainy (snowy) day.

ok, i feel this guys pain everytime i do overhead squats....what appears to be a very natural position for some (ie nicole), is very alien to my body...can anyone advise on stretches etc that they have found will assist in executing overhead squats...cheers

re substitutes they can be found under "FAQ" on this site....wall ball is double the weight thrusters for info...

The best way to get the flexibility and strength for overhead squats is to start out doing them with a broomstick and work your way up.

Also try lying on your back with a basketball between your shoulder blades and arms outstretched above your head. Try rolling up and down while reaching to scrap the ground with your finger tips. Your ass must remain in contact with the ground through the entire movement.

33:11
I forgot how much that one sucked. 1:49 faster than last time. ~20-22 in box, 12# med ball

Johnny #5

Since no one else commented yet here is what I take the statement to mean. A strong person must also be coordinated, accurate, agile and have good balance or else their strength can not be maximized to accomplish a lift, a task or anything else. When I grapple against a stronger opponent I have to use better technique to win. When Nicole does overhead squats with better technique than the big strong guy she can do more reps with fewer effort and outlast him.

I witnessed this myself at the last Santa Cruz certification and it is amazing how easy Nicole makes those look! Hope this helps.

#5 Johnny - I think it might be comparing a funtional form of strenth to a non-functional through exercise. the bicep curl in its many forms is a non functional exercise, you almost never do anything in life that requires you to move just that part of your body in that way. now look at the pull up with palms facing you, it's definitly working the bicep and shoulder and back and forearm and grip. I've had to use the "pull-up" in my line of work before chasing after people and getting into better positions. therefore it is a productive application of force.

of course I could be completely wrong, but that's what I got out of it.

First proper WOD for about 2 weeks

30:58 as timed, but treadmill stopped for 1 minute

subbed 20" bench and 22lb dumbell thrusters

Horrid - thought I was better. Wrong.

See you guys tomorrow

thanks DanA, was getting a lot of pain in the front of both shoulders when doing with broomstick and trying to 'force' back...will keep persisting....too many years of 'normal' weights has made me as flexible as a oly bar!

Day 1 since my neck spasm last week. Taking it "easy".
5 rounds 400m run, 30 squats, 30 situps
21:20 (2 first sets Thursters with 12#DBs- didn't think that was good for neck/shoulder)

how in the world do I get rid of this kink??

33:06 with 12# ball. Otherwise as rx'd

Here's one that been helping me as I try to improve my overhead squat form:

Grab your broomstick and hold it horizontally in front of you (resting against the front of your thighs). Keeping your elbows straight, rotate the stick up and over your head and bringing it to rest when it hits the back of your hammies/glutes. The wider your grip on the broomstick, the easier this is to accomplish.

I have incorporated this into the CFWU, doing 8-10 reps before each set of OH Squats. I do the first couple reps with a really wide grip and try to inch it closer and closer as the set progresses. Doing it everyday has really helped increase my shoulder flexibility.

Hope that helps.

32:08. The only change from the Rx is the size of the box. The 20" was being used by a trainer for towels and as the trainers chair! And, I had asked if it was being used.

#13

I had (and to a large degree still do) the same problem with regards to flex in the shoulders and not being able to do OHS's. I have to agree with the stretch #23 mentions. The wider your grip the easier this is accomplished and as you get good with one hand position, start bringing your hands closer together. there are many other stretches and you should go to the message board under exercises and do a search for OHS stretching etc.

32:04
5 rounds; 400 meters,20 box jump,20 wall ball (10#) I just started xfit a week and a half ago, so I'm still working my way up to doing all of the workouts as rx'd. I do love this though!

what an evil way to start november!

28:29

Wasn't really feeling it today, time was quite a bit slower than the last time I did this. I did have to wait for a pair of brahs to finish using my box for DB stepups before the 3 round, but I know that wasn't the reason for my decline in performance. I've been hitting every WOD for the last 4 weeks, and doing cardio on the off days, the Afterburn program by Cosgrove(?). It may be time to scale back for a couple days....

What do others do as far as taking breaks? I'm seeing great progress, and don't want to stop, but I think the proof's in the pudding.

Sucked is an understatement. But in a good way.

bw 147

As rx'd (400s on treadmill)

23:56

I had to read that caption three times - I know what it is saying, just a little weak on the gramatical technique.

Anyone who thinks that a bicep curl has little real word application should raise a set of twins.

as rx'd 28:47 about 25 degrees outside runs were tuff! full hip ext. on box jumps

Just want to add to #28 comments? I've been wondering the same thing.

I know its designed so you can suit the program to your own lifestyle...but I feel guilty not doing a WOD.

Just wondering how guys that play/practice a competivite sport consistently (3-4 times a week) deal with the program? And how has the training contributed to your results in the sport?

I've found it beneficial...but must admit that I've been pretty tired. But also trying to get 2 traditional workouts in a week...as well as coaching everyday and playing 3-4 times a week (never mind working!!)

PB.

#32
why two "traditional" workouts in a week as well? If there is no real purpose behind them then maybe just stick to the wod and practice technique and stuff after depending on the workout.
Rest is an important aspect in recovery and improvement as well. That is why the 3 on 1 off works well.

I don't have a 20lbs ball but I do have a 11lbs one. Should i opt for that and do double the repetitions or go with the thrusters with 20lbs per hand?

well, this looks like fun.

Are 36 20" box-jumps the equivalent of 30 24" box jumps? The numbers are correct but from a workload standpoint I may be wrong.

24"-20"=4"
4"x30 reps = 120"
120"/20" = 6 reps

man, that was rough. I managed 3 rounds in 21:42...out of it this morning. I don't know if I've ever really done this one. For some reason I think I had been avoiding it :D

#28 and #32,

you guys should check out the message board. lots of different answers to your question. one that seems to be quite effective is to structure your Crossfit program into a 12-week cycle, often recommended by Larry Lindenman.

week 1-3: WOD as prescribed (or scaled as needed)
week 4: WOD scaled to 50% (either full loads at 50% intensity or 50% loads)

week 5-8: repeat cycle

week 9-11: WOD as prescribed (or scaled as needed)
week 12: NO WOD (active rest)

additionally, if you are training for other sports you might need to take extra days off. Coach has often written that training for a sport and doing every WOD as prescribed (or even scaled to one's personal ability level) will run down even a top-level athlete. i've seen that some people who train for MA will use a WOD/WOD/MA/OFF schedule or something similar to that depending on how often they train in their particular sport.

again, the message board will provide you with a lot more information on this.

#33
Well...I try to get 2 traditional workouts...but usually only get one. The reason...basically because I like them, and I do feel they have some value. It usually consists of flat bench, incline or flyes, Jevorak Shouldar complex, Pull-downs, hypers, Step-ups with weight, jumping squats with weight. But I'm always substituting a different exercise...especially the 2nd one of a body part.

The thing is...I'm never sore from traditional workouts...but pretty much always sore from CrossFit workouts. Now...that does speak to the effectiveness and variation of the program...but I'm just wondering how guys/girls playing a sport...and training with crossfit are making out...given the demands of crossfit.

Thanks for the comments.

Still wiped from the Certification Seminar, so took it easy this morning -- also pressed for time.

WU: 250 single-under; 50 double-under; CFWU x 2

"My WOD":
3 x 5 Shoulder Press w/35# dumbbells
3 x 5 Deadlift @ 135# -- practicing form

-----
#3 & #7: Jesse had to drop the bar at 11 reps, I think, while Nicole was looking strong. This lesson was an astonishingly powerful one. Though throughout the weekend I was incredibly impressed by Nicole's strength, control, and coordination, this little demonstration brought home exactly how important each of the 10 principles of fitness are. Jesse is not only impressively strong, but has phenomenal muscular endurance (see the video of him dominating the Grace WOD in less than 2 minutes) -- yet Nicole had him beat cold in the overhead squat, with the same weight.

Johnny #5 -- in my mind, the fundamental meaning of Coach's sentence is that there is no distinction between technique and strength when your understanding of strength is "productive application of force". After all, what does strength mean if you cannot productively apply it? By this definition, in order to really be strong, you must also have "coordination, accuracy, agility, and balance". This is something that is missed by the vast majority of "strength" programs available today.

24:44

BW: 178
Age: 31

Subbed 14# ball for 20# ball (None available)
All else as rx'd.

That 24in box is tall!

Thanks #38...I'll check out the boards.

Anyone on the board training for basketball as well?? I'd appreciate your comments.

kelly as rxd 31:54

15# Kelsey - 1 round ~24:00
Holding 15# ball for all exercises
400m, 30 box jumps, 30 wall ball, 30 pullups

400 meter run
20lb wall ball 8ft
20 in box
5 rounds
32:44

subbed thrusters for wall ball

28:38

N: As Rx'c except 14 lb wall ball--31:14
J: As Rx'd except 26" box jump--28:19

32:10 (PR by 27 seconds)
1st round used a 10 foot target with 8lb ball
all other rounds used 8ft target.
20 inch box jumps...fell off and rolled on ground on the 3rd round. Not injured...thanks Parkour/gymnastics.

35::01
425m per run (due to indoor track)
24" box jumps
15# ball
alternated ball and box with partner
4th day of Crossfit

20:03
10lb wall ball - heaviest in gym

For those that cannot find a 20# ball in your gym. Make one. I read this in the CF forums, buy a cheap basketball and a bag of playground sand. Drill a hole in the ball and pour the sand in with a funnel. 20#s just about filled up the ball. I just wrapped it up with some duct tape. Works like a charm.

cfwu x 3

32min

Totally wiped out...

WU 1/2 mi walk on treadmill
WOD
31:04
subbed 20# db thrusters for wall ball throws
partitioned thrusters after 3rd rd 15/15

As rx'd, with best form focus, 35:40. Slower than last time but post WOD HR from 171 to 108 in two minutes; high 80's in three minutes.

Back on the daily xfit wagon (started a new job and had a hectic schedule past few weeks)

bw 206
ht 6' 1.5"
age 23

3 rounds with 13 lb wallball
27:15
Last time was about 45 min for 3rounds, iirc. weight is almost the same (within a half lb) but body fat percentage (by military method) is down 1% from august.

Still about as worn out as any workout has ever gotten me. I can't imagine what I'll look like when I'm able to do all the named exercises as rxed.

Auty- Flipped 350 lbs tire 50 times in 8:24

Flipped 2 350 lbs tires stacked on top of each other 1 time.

I loves me some box jumpin'!

as rx'd 22:08

full extension at the top of each jump, and wall ball shots down to another dynamax ball

smoked

Tim: 24:51 as rx'ed

An entirely new degree of suck... about to collapse.

cfwu x 2

29:30 as rx'd

brutal

Rx'd 27:57 except 20" box. 3:24 faster than last time.

31:28 felt like I was walking going against the wind... gotta love Kelly! ugh

25:31; 1 min improvement.

Okay, I'm totally new to this CrossFit thing. My co-worker sent the link to me and I'm totally fascinated with it. First question, is there any advice for those new to crossfit training? And yes, I have read the FAQ's. I'm pretty familiar with "gym" jargon but am confused about somethings, for example: the Kelly today says do five rounds for time. So my second question: are there any rest periods in between, if so for how long? Or is the Kelly completed straight through. I'm anxious to start but I don't want to dive into overkill. I've done cardio and weightlifting all my life and am ready to amp it up with something new.

Sub'd 1:30 step-up for 400 m
Sub'd thrusters for wall-ball

1:a normal reps
2-5 only 20 thrusters
T: 28:30

Smoked...

Tried running today and still have stabbing pain in hip when running so changed WOD for me.
Walked 2 miles- 30 min (had to stop for traffic a couple of times)
5 rounds of-
10" box jump, 30 times
30 wall ball shots (7 1/2 foot high), 25 lb ball
Time- 15:30

Sleep depro is really catching up with me. Back to 4 hours a night.

Kate

30:10

Woke up with green snot and struggled through the workout.

24:03 three rounds
400 M
30 Box jumps to bench
30 thrusters with 20 lb dumbells

Finished with 1 more 400 but was just toast. I hate when I can't finish.

54 y/o 185 lb. 42:52.

23:35

Brutal wake-up call after taking the last series off for an extensive celebration of the Cards WS victory!

Very impressive.

I'm curious (and this is in no way, shape or form a challenge or insult) but does Coach do the WOD's?

Very impressive.

I'm curious (and this is in no way, shape or form a challenge or insult) but does Coach do the WOD's?

35:57

wallball only 15lbs.

broken hand
BP 45lb 100,50,25,15,10,5
tuck-jumps 100,50,25,15,10,5
situps 100,50,25,15,10,5
walking lunges 100,50,25,15,10,5

standard rounds 29:12

Sub'd 10kg Db thrusters and 20 inch box.
Managed it 3:06 faster than last time and I was jumping about 5 inch higher,think I will get a 24" box for next time.
Time 29:54

30:07

1st round was 2 min on Heavy Bag - then I was kicked out of the room to make way for The Ladies and whatever it is that they do in there...?Remainder on Mill.

Box Jumps a bit shorter than 24
Subbed 2 X 20lb DBs for Wallball - low ceiling

T = 28:09
(last records 32:49 and 35 something)

Age:25
Weight: 190lbs

As rx'd except with 15.4lbs medecine ball for wall-ball shots.

Time:24:37

31:40 as Rx'd. 1st time.

Achilles tendonitis still stopping me from running and box jumps so subbed a bunch of stuff....400m run = 25lb. plate with kettlebell
swing
box jump= 65lb. back squats
wall ball throw=45lb plate "thrown" just out of hands.

completed 5x in 26:31 lots of gasping breaks and legs are cooked.

Kelly and I are not friends. 40:42 better then last time. 32f 152lbs.

as rx'd 27:30

Warm up 4 km

BW: 81 kg
Age: 32

Sweden

31:52 as perscribed, but I think, I could have done it faster without using a tredmill. Tredmill takes to long to get going and it takes to long to get through the gym

Age 35/ bw=204
"Kelly" as rx'd
34:59

As hard of a WOD aswe've done in a while! And running outside on the street, much better for the body!

Ryan 26/#185 18:48

Jake 24/#189 19:00

KP 40/#173 25:10

#72, don't goooo theeeeeeeeeere.

37:50 as prescribed, runs 440 m on hills, 2 minutes slower than last time. I'll blame a slight Halloween-related hangover and realizing my previous wall-ball target was about 10 inches too low. I figured out I can use the newel, I guess you'd call it, at the bottom of my front steps for box jumps, as it's exactly 24" from the first step to the top of the newel. Now I don't have to run in and out of my garage when we have these box jump/running workouts.

29:10
wore 20 lb vest, used 30 inch box and 26 lb ball

19:09 as rx'd last time

28:11
subbed 36 jumps to 20" box per round
all others as rx'd
about 6 minutes faster than last Kelly

47 YOM
200#
sub'd 15# wall ball
23::03

Broken toe, subbed 2 min eliptical and then leg press with 180# for 30 reps (bw 160) 12# ball
22:20

3 rds- 21:30ish

#64 Jess-

These types of workouts are meant to be done as fast as possible. To do them in that fashion, you'd ideally take no breaks. But let's be serious; 90% of the people that post here take breaks in some shape or form. That being said, take breaks if they're needed, but just keep in mind that you are striving to get the best time in completing the 5 rounds. Next time you do the WOD, try to take less break time to complete the WOD faster. Your body will respond in such a way to the WOD that your body will give you the physical adaptations to improve with consistancy. I hope that helps clarify for you!!

32:29 - This one just *@&^%# with my head.

Last time: 4 rds w/20 lb vest 30:23

only completed 4 rounds in 24 minutes. have to do double unders instead of box jumps. is there any other sub for box jumps?

JR, #93, thanks for the info. I'm new at this so I think today I'll move at an easy pace through this work out. Just to get a feel for it. Appreciate the response.

25:43
Runs done outside.
Box jumps full extension at top, 24" box(2 milk crates stacked up)
Homemade 25lb ball for wall ball.
I'm smoked!!

warm-up 1 mile in 10:00
800m run, 15 three-step jumps, 15 wall balls
800m run, 15 three-step jumps, 15 wall balls
800m run, 15 three-step jumps, 15 wall balls
800m run, 15 three-step jumps, 15 wall balls
49 minutes including warm-up. Wrenched my left shoulder again, also felt my right calf starting to pull so I skipped the fifth rep.

Five rounds for time of:
Run 400 meters (estimate)
30 jumps over 16" of bricks
30 Wall ball shots, 20 pound ball

some sets broken

30 minutes

mobility drills after

Kelly is one to get your heart & lungs pumping in the morning.

5 Rounds
400 m Run
30 - 20" box step-ups
30 - 8# wall ball to 8 ft. target

26:59 (PR)

This is the 3rd time I have done Kelly.
February 2006: 42:59
July 2006: 29:58

I have improved my time and increased the weight of the wall ball.

I think the lawn mowing man got a kick out of watching Krista J and I work it out.

Used a 20" box all else as rx'd:

22:03

Thayer: Did 3 rounds at 24:50

Talissa: 31:36

30yrs, 5'9", 220lbs

brand X Pack scaled

3rnds:
run 400m
30 box jumps
30 10lbs thrusters (shoulder injury)

19:33

27yo; 76kg
Remembered my watch- finally! 23:30. Had to do the runs on a machine that topped out at 3:06min/km. No wall ball, so used a 19kg dumbell in lieu.
Sets unbroken. Owie.

#82- where in Sweden do you train? I'm studying at Stockholm University and train at Frescatihallen.

Cheers

26yo 200lbs

as rx'd 26:30

now i am completely smoked... like cheap crack

27:31.... oh my here comes the midwest weather:(
Runs slower than usual..

As Rxd. except 11# ball

28:50

the box jumps were brutal and very broken

In keeping with xfit I subbed as follows:
333m for the 400m (based upon calculations for work of a 175lb male versus my 210lbs)

And box jumps translated to 24 reps vice 30.

Wall ball unaffected due to lack of a heavier ball.

18:04

Good Grief OPT--that is insane - who does Kelly w/ a vest,increases the box height, and the weight of the ball? I'm blown away !!

bwt 240 age 31
last time: 40:51
(outside 400m track, box jump on bleachers, 20# wb)
this time: 34:31
(inside 5 laps around bball court, 24" box jump, 20# wb)
this really took it out of me, my legs felt like jelly and i was pretty close to having a post halloween visit from my not so favorite clown but it is a pr by 6 minutes. thx coach.
sidenote did anybody attempt to dress up as pukie for halloween? if it has been brought up already sorry.

# 104

I train in Stockholm, close to Birkatown.

bw: 201 age: 36 warm up: 8:00 of jump rope.

31:21

lil pipe- subd 45 lb. thrusters otherwise as rx'd 28:11 (got yelled at by gym trainer for jumping on "unstable equipment")

Scaled according to Brandx
3 rounds
400 meters
30 box jump
30 thrusters (15# dumbells)

24:17

26 y/o
bw 242

"Kelly"
had to sub. 30x 25lb weighted sit ups for wall ball shots.

34:16

Me and Julian: 29:48.5.

20lb thrusters.

25.50

500m Row sub for Runs
Box Jump to Bench
8kg Wall Ball

Row Splits Drag 4
1.47.7 28
1.57.0 25
1.57.2 26
1.56.4 26
1.56.9 26

Alena

31.20

Row 500m
Box Jump to Bench
3kg Wall Ball

Row Splits
2.22
2.21
2.22
2.18
2.22

26:16

run 400, step ups (doc said "no" box jumps), #12 wall balls

31:52

as rxd

6kg ball!

43.24

CFWU x3

WOD
:28::15

My slowest Kelly yet. Subbed 20lb DBL Thrusters for Wall-Ball after the first round. All Box Jumps were to full extension on the top, stepping down. Was able to talk the gym into getting some new Plyoboxes(16,20,24"). Now if I can get them to get some Dynamax Balls.

I really hate KELLY! Maybe even more then the 3 Bars of Death.

Get some, Go again!

31:04

23:35
Subbed 15# Dumbell Thrusters for Wall balls

2 hours of Judo.

subbed 20lbs dumbbell thrusters for wall ball.

time: 32:14.

Kelly as RX'd 50:03.

big pipe: subd 20# db thruster, almost no sleep last night, meant nothing in the tank after the 2nd round....32:14

27yo
220lbs.

CFWUx2
Kelly as rx'd 22:28

M/21/140lbs

34:10 everything as Rx'd

Runs on Treadmill @1% incline

Subbed 20 lbs ball for 14 lbs ball,
rest of it as RX'd

18:45

28:23 had to sub 40# barbell thruster for the wall ball as the heaviest I had was only 11kg.
unfortunately I tried to keep the treadmill running but it kept shutting off when it sensed no one on it. It's been so long since I did this one I'm not sure what my time was before. That typical feeling mid way through round 2 of "what the F---- am i doing this for" then right back at it.
box jumps were good but my steady thrusters still need work. Always have to break them up

20:31 as rx'd

400 done on track box jumps on bleechers

only had time for 3 rounds... treadmill runs, db thrusters.

18:55

45/160
subbed 20 ib db thrusters, 22in jump
29.12

as rxed
27:07
had to do runs on treadmill, lost a little time on the transition.
Warmup was cfwux2 and 1-1-2-1-1 muscleups

16yo
155lbs

CFWUx2
Kelly as rx'd 22:27

i meant to say my med ball was 11# not 11kg
I teach aqua fitness classes and have used tabata intervals alot and the participants say they get a great workout with them.

sub'd 20 lb dumbell thrusters
approximately 31:00 minutes

Age: 31
Ht: 68"
Wt: 230 (22%)

CFWU(10) x3 - 15:55 (170)
Rest - 8:46 (145)

WOD - BrandX Pack: 5 rounds of 400m, 15 wall ball, 15 box jumps. I varied the box jumps with forward, sides, backwards then forward on 5th round.

Round 1 - 3:43 (180)
Round 2 - 4:58 (181)
Round 3 - 5:46 (178)
Round 4 - 5:15 (181)
Round 5 - 5:04 (184)

Total - 24:45 (181)

Had my heart rate meter, decided to use it (the number in parenthesis is my heart rate that round). Weird, though I was in my 90% MHR, I was really out of breath.

I assume there's nothing wrong with training box jumps from all sides. Only the backward jump seemed the more dangerous of the group.

28.40 as rxed

43:43 20lb ball 16" box

30:33 - Worked out across the street at the Camp Randall Shell (very humid/hot with many runners using the indoor track.)

400 meter runs (at least all were under 90 seconds), 20" box jumps using a wobbly bench and 10' dropping to 9' 20# D-Ball wall ball shots. Had to wait a bit for my box jump bench to leave the pulldown station but I needed the time to breath anyway.

27:45

# 6 bench, red ball wall balls, and red face after

JeffT. No kidding on OPT's performance! And he did it under 30 minutes. Good job today OPT!

21:45 as rx'd

5:25
6:55
7:39
8:12
7:09
-----
35:22 total

did 25 lb thrusters since couldn't find a place in the gym to toss a powerball. This was tough. TOUGH!!!!!

31:27

400M run/20"box/12# ball.

First time I looked at clock I was 31:05 with 5 WB to go. Man, I reeeaallly wanted sub-30. Last time 38ish.

D.

As written... 27:02

As rx'd: 27:48.

About 45 sec off my PR back in August. Felt great otherwise. Love this workout, Coach!

29:16
5 rounds for time of
.25mi run (treadmill)
30 box jumps (bench)
30 wall ball throws

Beat last time by :40. Really felt shaky on this one. I love/hate this WOD.

In Feb.:
30:26
2 laps around track
30 jumps on ledge
1-25lb db for thrusters

Turtle Meets Kelly (aka- Bambi Meets Godzilla)
runs as rx'd
12" box jumps
12# wall balls

27:41
yeah, she crushed me.

Take care all,
Turtle
F/50/128

My friend Madman, #40, has captured the exact intent of our caption.

27:54 with 30" box jump and 26lb. wall ball to 9'
I could not conceive of wearing the vest for this one yet. Awesome performance today Fitz!

forgot to add - full hip extension on all box jumps and run on treadmill....weather here is crummy.

Age 40
BW 177

Sub'd 500m rowing for 400m run
Sub'd 40lb thrusters for 20lb wall ball
Box jump as Rx'd

29:55 - beat my 30 min goal, but had to sit on the box for a few minutes to keep the room from spining. Got some odd stares from the traditional gym crowd.

27YOF
BWT: 105lbs

subbed 11lbs wall ball due to shoulder issues.

time: 27:17

second day of running after a 2 month knee problem. took the runs nice and slow.

no 20# balls, used a 13. everything else as Rxd

22 yrs, 275lbs
27:58

worked on squats and 20# fitness bat swipes.

Ouch!!!
did 30---25pd kettleball
""""""----16 inch box jumps
nearly crawled the last 2 500 meters

28:56

Team Emerald Coast

Anabel: 32:52 w/ 15lbs ball
17" bench

Joey: 27:26 19" box jumps

Nando: 32:22 19" box jumps

Jen: 3 rounds : 30:41 17" step-ups
9lbs med ball

THIS HURT!

55y.o. 156 5'10

27:04 As Rx'd except used 12lb dynamax for wall balls. When I actually measured where 10 feet on the wall was, I realized I could go up to 16lbs, which I'll do next time. (Have to bring my own dynamax balls to the gym)

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

As rx'd; 32:13.

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

age-40
bwt-211#
27:01-as rx'd

UGH!
400m run
20" box jump
53#, one armed kettlebell thrusters, alternating every 5 or 6 reps
-24 reps first 3 rounds
-20 reps last 2
1 flight of stairs between box jumps and thrusters

44:52.

28 y/o 170 lb 5’10” approx 12% bf
3x CFWU – dips – pull ups, + broomstick shoulder stretch

Run 400 meters 1-1-1-1-1
30 Box jump, 22 inch box: 30-30-30-30-30
30 Wall ball shots, 20 pound ball: 30 - 15,15 – 30 - 10,20 - 15,15
Time:42:43

Hey-

CFWU + JumpRope x 3
WOD: 33:54
25lb ball

Xtra: BS 225 x5x5

-K

20" Box Jumps
Rest as rx'd
1% incline on treadmill

29:45

all sub 20" Box, I think its time to upgrade to 24"

Jen: (sub 12# ball) 26:41
Paul: 25:49
Andy: 29:50

bw: 185

As rx'd: 29:20

Did "Kelly Lite", heeding the advice of consistency before intensity.

4 rounds of 300m run, 12 30" Jumps, 15 18# Wall ball. 14:55

Need to run more. Calves very tight/crampy.

Man, Just reading some these posts and times makes my hands sweat! Being a day behind allows me to dread the WOD for a full day before doing it. Just came off a full rest day without even doing some cardio. Felt guilty yesterday but great today. Looking forward to doing the WOD as RX'd except for a lighter wall ball. 6 Kilo is the heaviest they have. 400m will be estimated running around the compound here as well. I'm sure this will really suck wind!

Age - 47
BW - 165
25:10. Run on treadmill, WB w/24 lb ball. I felt like my time was not so good until I read the comments - guess I'm right in there. Thanks team! :-)

I knew as soon as I saw everyone else's times that I had misread something.

Only THREE rounds with 12 pound ball. Heaviest I could find.

13:38, Still got a great pump in the legs, went with highest capable intensity. Pukie not far away.

did 400m row; OH step-ups w/ 10lb MB; Wall squat to throw - ~33min. Calve knotted on first 400m run and wouldn't release even with myofacial release, so just played it safe with low impact.

26:30

Felt sluggish all the way through. Not sure whats up with me lately.

30:07 OWE!

bw 165#

as rx'd 26min 19sec, runs longer and uphill in cold

4th workout of day...

"Kelly" scaled with a 12" box
5 rds of 400m/30 BoxJmps/30 WB shots(20#) = 33:33

CFWU

Kelly
23:24

treadmill 400m; didn't know how to read distance stupid machine (of course, I blame the machine) so I went for 1 min. at top speed I could go at 11.0 or so pace, whatever that means.

forgot to write down WOD so I thought 30 box jumps was 20 and I only found a 12 inch box to jump on, so I did 40 box jumps instead

then did 20 wall ball shots, although with my new membership I did not want to get kicked out for throwing a ball against a wall without asking, so I just did it without letting go of the ball, and with 15 lbs., not 20. After I found the manager on duty, he OK'd my using a 24 inch bench and using one wall for throwing. We'll see if he's on next time I need to do that.

Beautiful day here, not happy doing the WOD indoors. I wonder if these days are motivators for making my own medicine ball to take the local college ROTC area with pull-up and parallel bars.

Was surprised to find Pukie lurking at the fifth round of wall ball shots. Hadn't experienced him since summer swim team practices years ago. While my achilles hates me right now, I love these cardio workouts because I feel great right now (6 hours later, after a serving shift). And I had, shamefully, never done oly lifts in all my life. I never knew what I mas missing. No wonder I got bored with lifting for so long. I pretty much avoided leg strength exercises even though my sport was/is soccer. Why? don't know. I chalk it up to my vanity and youthful teenage desire to just look big around the guns and pecs. I feel bad about myself saying that. A friend who was in charge of the dorm gym in college joked that he was just going to get rid of the other stuff and just leave the flat bench and rack for the bench press. Ha. I think about the days of my youth when I, after learning, and likely in a monkey see, monkey do imitation of my 2nd cousin, asked for a pull-up bar for my room, an ab apparatus for my door and an ab mat. My parents, thankfully saw the value in this, and granted me my wishes. I remember putting on my calendar how many pull-ups and pushups and sit-ups I did every night. I would do them before going to bed. Good times. I lost my CrossFit ways in my teenage years it seems. I'm back.

"Kelly"
Five rounds for time of:
Run 400 meters (subbed 500m rows)--splits 2:02-2:06
30 Box jump, 24 inch box --broken 15-15 after tripping in the second round
30 Wall ball shots, 20 pound ball (subbed 45# barbell thrusters) broken 10-10-10 after first round.

Thought 30 min. would be within reach, but not close, as my #@$%$! arthritic hip did not like thrusters, although I had good depth.

Time: 40 minutes

29:12 Yeah......ouch.

24:48

Substitutions: 20" box
20x 60lb sandbag thrusters for wall ball

Bw 168
age 37
37:00
Rxd

5 rounds as follows:
Rounds 1 & 2:
400m run, 20 box jumps (20" box)
20 barbell (45#) thrusters
Rounds 3 - 5:
400m run, 20 box jumps, 40# dumbbell thrusters
"That's gonna leave a mark!"
Time: Approx 33 min.
37/162

rxd

24:33

42:38 with a 20" box. Did this one outside on a cold and windy Chicago night. Ouch.

Age 50/BW 240#
subbed 500 meter row for runs and Tuck jumps for box jumps. "KELLY" still kicks butt 28:33, seven minute improvement over last "KELLY" (and that was with step-ups as a sub for box jumps).

I have seen a lot of folks saying Ow! just from the workout..but I can really say Ow! as I was using a regular flat bench to do the box jumps...and came down wrong and hard on my ankle as it bent in an unnatural way...3 hours and a new air cast for my ankle later..and Im off Xfit for a lil while..woo hoo

4 rounds as RX'd except 15 rep thrusters w/45# bar
28 min

age: 39 bw: 196ish
time - 29:53 with some subs. Still a long and exhausting, drop to the floor after workout.
- Sub'd 2" rows for 400s. (Reason: flash flood warning outside, treadmill broken and just GOT A NEW ROWER (C2 model C for $150)!
- box jumps 30 on flat workout bench about 20"
- thruster 30 with 45# bbell.

31 yo/bw 220

33:36 with following mods...

17" bench for box jumps, did 25 reps each time
12" medicine ball, did 25 reps each time
walked/ran last 3 laps....all 400 m on treadmill

Comment #190--funny, we had a flash flood warning, too....you must be in Hawaii! Aloooooha!

Did WOD on the beach, so I only did 3 rounds (starting off with crossfit again after a few weeks of rest). Didn't take time...

33:11

Group Moffett

Total time 37:48:47

First time with Kelly. She is a nasty beeeeeyatch.

41:18

Subbed 11# med ball in for wall ball.

Ben: 28:51, subbed 500 m row and only had 18# ball

Kelly, with subs:

Run 400m
30 "bench" jumps (about 15 inches)
20 one-arm snatch, left-side only, 45-lb DB

Round 1: 4:11
Round 2: 4:11
Round 3: 4:49
Round 4: 4:56
Round 5: 4:18
Total 22 minutes & change

That was AWESOME! What a smoker.

Bill and Matt:

Subbed: 800m for 400m (by accident, just underestimated distance around CAOC)
Subbed: 13LB Wall Ball
Subbed 29 inch Curb for Box jumps.

Finished up 5 rounds in 44:25 drenched, dripping and smoked.

First time I felt like I almost kept up with a crossfit workout, and I still had to break up the box jumps and wallballs. Got all reps though and ran twice as much. Finished off with some half harted abs work.

Looking forward to tomorrows.

"Kelly"

Five rounds for time of:

Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball (subbed 45 lb. Barbell Thruster)

31:44

"Kelly"

Five rounds for time of:

Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball (subbed 45 lb. Barbell Thruster)

31:44

28.10.80

D-Skipped/Skyview hike lite
M-8lb, 15”, x3, 22:46

non "entourage" style, aka as Rx'd.
28:20, 40 y/o 185#.

subbed wall ball with a 25lb plate everything else as rec.

Shawn- 21:30
Steve- 21:50 (48)
Curtis- 24:00 (four rounds)

I faced Nicole on the ol' overhead squat back in September in Santa Cruz and got my butt kicked. First time I had ever done crossfit.

WOD, 6'3" 220lbs, 37yrs
As Rx'd 30:22

I did it in 33:30. In the middle of 3rd round I almost passed out but managed to survive. I think we should change the name to "Left my lungs on the box"

I loved every second of it.

I did it in 33:30. In the middle of 3rd round I almost passed out but managed to survive. I think we should change the name to "Left my lungs on the box"

I loved every second of it.

Did 3 rounds
500 meter run
30 bench jumps 17"
21 40lb barbell thruster

all unbroken except 3rd run

25# ball
400m/24" BJ/ WB
1:28/1:21/1:45
2:04/2:06/2:28
2:07/2:21/2:02
2:10/2:17/2:09
2:13/1:15/1:40
Total 29:33

Was at the only 24hr Fitness without plyo boxes.
Did 5 rounds of a Litvinov workout instead.

Front squat, min. 135# 5 reps
Run 400m or row 500m or 2 min. bike sprint at level 14 or above.

Mmm, mmm, mmm, toasty at the end.

Subbed box jumps with hopping up two flights of stairs, (54 steps)
Subbed wall ball with 20lb db swings
Shoulder healing, didn't think either wall ball or thrusters would be too good for it.

approx. 28min

33:51 as RX'd

39:44

As Rx'd
30 min. flat

Uhh, 24:22 as with a 10K ball and 30" box and sub'ed row for run. A whole stinkin' inkin' SECOND faster than last time but I MAY have used a lower box then but I ran outside that time so that should be slower than rowing. I may be plateauing?

30:14

Tough workout

44
187
CFWU x 1
22:14
ouch

39:18 37f 150

5 rounds 8#WB / 15" Box Jump / 400m run

Oops ... Guess it was a backwards Kelly........what a way to come back from vacation.

16:38 5x 400m and 15 ea. BJ and WB

3 rnds - ran out of time

30:25

only 3 rounds
subbed 40 pound bar for wall ball shots

16:27

32:10 as rx'd. I don't like Kelly.

First Kelly, sub'd 20 reps instead of 30 on box jump and wall ball.

22:10

As Rx'd

run on treadmill 1% grade
24" box jumps
20lb med ball A2A

27:45
44 y/o 215lbs

Dear Lord!! I haven't had a workout like that in a while

5 rounds as rx'd: time was 17.34

I'm falling asleep at work now though... so much for a relaxing lunch break :)

Day late and 2 minutes short(of my 45 min goal)

42:58

Age 33
BW 250

31.39

Only did 4 rounds too....

Subbed 45lb thrusters for wall ball. Not too fond of running wods.

got to use my new ghetto ball for the first time. sure felt heavier than 20#

used 24" step for box

3 rounds
38:41

Jack: As Rx'd but only 4 rounds: approx. 20 mins.
Amy: As Rx'd but jumping pull-ups: approx. 30 mins.

5 rounds with 12# ball

41:31

First day trying Crossfit. What a butt kicker.
Box Jumpers: O-U-C-H

Only 4 Rds complete
29:52 Sub'd 20" stairs

Treadmill - 9.0 @ 2%, used 15lb ball

21:14

After O course

CFWUx1 (it was late after hockey practice so skipped on the warmup)
33:36
Brought my home made wall ball to the hockey rink and did this there. Gmap-pedometer to measure the 400m and bleachers for the box jump! Crossfit is awesome, thanks Rick, coach, all!

First run .41 mile per GMaps. Realized mistake based on time and did runs 2 through 5 for about 2 minutes, confirmed post-Kelly as close to .25 miles. Subbed 2x25# dumbell thrusters for wall ball, trying to get a little jump at full extension, broken into 10's. Wished I'd had 20# 'ers! Jumps to full extension at 24", broken into 10's and 15's. Time 32:37. This one was brutal! Kudos to OPT and anyone doing this in less than 20:00.

400m run on treadmill 1% incline
Box Jumps on 20" box
20# DB Thrusters

32:53

last time 36:33, no incline on treadmill

bw 173, age 20

2000 m run on treadmill to start instead of intervals, was worried i wouldn't get a treadmill again if i got off

used 9 lb ball instead of 20 and looked like a 20" box tho not sure

22:05

Ignore comment #218
39:18

5 rounds 50x8#WB / 50 x 15" Box Jump / 800m

So not only was I backwards, I ran too far :)
Now I don't feel like so much of a turtle with the time.

As Rx

32:30 as rxd.

Done in the hall,
Sub'd 20" box
19:07

1 Day behind. Used 27 lb. med ball and scaled reps down to 20. 30:57.

nichole is hott :D

21 minutes even (more or less)

Subbed 40 lb dumbbell swings.

Used 12lb ball -
Time 25:45

Age 29, BW 183#. A few days behind...

'Kelly'
34:30

Subbed:
- thruster w/ 25# plate for wallballs
- 1/4 mile on elliptical trainer, L5
- jumps to 3rd step of basement, approx. 24#

This one is a killer. First time I truly felt that evil clown lurking....

3 rounds....

400m run
20" box jump x 30
20# DB thrusters x 30

15:23

11/3/06 6:40am

bw: 69kg
age: 36

29:40 as rx'd

zac-34:38
mae-33:11 (10 pound ball)

sub'd 2 mins of bag work for runs
depth jump @ 20 in
wall ball with 22# ball to 8' ceiling

R1: 3:57
R2: 4:15
R3: 3:59
R4: 4:06
R5: 4:03

Total: 20:20

All wall balls unbroken...box jumps in groups of ~15.

BW: 175, Age 36
"Kelly-lite"
Only Three Rounds during my lunch break
24 Minutes

4 rounds, untimed, before a bum ankle ended the fun.

23:12
Goal is to all lifts unbroken: mental toughness.

24:26

sub lighter ball? and 27"box
wu=run around block once, xfwux3 on rings

Judo.

(23/M/153#. Completed this WoD on Thursday evening.)

CFWU.
Did 3 rounds of run 350m (2 laps), 30 Box jump (broken, 24" box), 30 WBS (10# ball). Time: 19:12.

33.14, Which is not my best time at all, but it is the first time I think I have used full 24" box and 20lb dumbbells for thrusters. Feel wrecked.

TK

26:50

"Kelly"

Subbed w/ 20" box
Subbed 20lb dumbbell for wall ball shots

Time: 33:57
Time on Aug 5th: 40:50

My asthma was the limiting factor on this one but I was able to work through and finish.

bw 175# age 19

as rx'd 24:04

somewhere during the 4th and 5th rounds I developed a smoker's cough, brutal workout.

Sex: Male
Age: 27
Weight:79
Comment: 29:59
Did the 400m using the 20m Beep test court

age 42 bwt 163 Kelly with 45 lb thrusters, and 21" bench for jumps 31:25

26:27 as rx'd

26:50 with a 21" box. PR. Cool dry weather helped a lot.

public note to self
total time:i forgot (25 min?)
started run at 6 mph and increased each interval by 0.5 mph
12 medicine is all i could find
rowed duration until 30 min

injured:
back
abd (improving?)

Restday for me today sinds this a my back0off week. Love your San Diego site!
Have fun, Johan

BW: 174lb
Age: 32

Runs on treadmill. Tough one.

23:00 even.

2 rounds in 13 minutes

bw 190
age 29

time 21:35
wallb 4 kg
box jump 12 inch

only ''tools'' avail...

This one hurt me.

I did 4 rounds, with each round consisting of a 300m run, 20 24" box jumps, and 20 wall ball shots with a 9 pound ball.

Time: 24:00

29.28
4 runs on treadmill, 1 500m row.

Olivia K
Approx. 39 min

2 500m rows, 3 runs on treadmill
3 * 12lb wall balls
2 * 12lb thrusters

Wussed out after 3 rounds and 18:30 using 10 lb ball(all the gym had). Finished the next day in 11:33 with 20 lb ball (friend brought one).

35:00 as Rxed

Made this one up today...

CFWUx3

BW 125

400m treadmill run (8.5mph)
30 20" box jumps (compare to 13" last time)
30 12# wall ball (compare to 20# air ball)

31:47 (compare to 30:46)

Time is longer, but those extra 7 inches add a lot to the box jumps...constant worry about not making it! The 12# ball, all the gym has, allows for better metcon but not as much core work. Also I can actually hit a target rather than barely getting it out of my hands! Ah, one step further towards as rx'd. Great WOD.

30:08

30:13

29:00, 20# dumbells, box is only about 1 1/2 feet, but that smoked my @$$ for sure.

Box height 20"

Jorke - 3 rounds, rowing 500m, 30 reps, 5kd db thruster for wall ball - time: 16.47

Kate - 3 rounds, rowing 500m, 20 reps, 4kg db thruster for wall ball - time: 15.13

Matt - 5 rounds, rowing 500m, 2 x 10kg db thruster instead of wall ball, otherwise as rx’d - time: 28.05

Gene - 4 rounds, running 400m treadmill, 15 jumping chins for thruster (sore shoulders) and 15 box jumps - time: 14.55

5 rounds:
400m
sub'd ball with swings 60lb x15
box jump x15

time: 30m 14sec

30:20

27 minutes. 6 lb wall ball. First day back from shoulder injury last week. Good workout. No pain.

32:00

Age 15

166.5
21:09
Front lever, planche practice
(Held bent knee, bent hip, flat back for 11 seconds. Can't get off the ground for the tucked planche, but did a total of 1 minute trying.)

I forgot to say: 32:00 but it was my first time using a 20 lb medicine ball and i think i used a 26 inch box. Brutal workout.

Time: 32:00
Age: 15

39:29
subbed 2x20# db thrusters for wallballs.

41:12
run 1st 3 rounds, elliptical .25 miles last 2
30x 23" jump
30x 2x 20lb db thrusters

26:34
12" box
20lb dumbell thrusters

47:27

28:33 run on treadmill and 20lb dumbells

Subbed 500M rows and 20 count on the jumps and wall ball shots.

32:20. Not a lot of juice this time.

26:23 with 12lb MB, everything else as Rx'd

26:23 with 12lb MB, everything else as Rx'd

36:24

15 lbs thrusters

Meyer Pr 28:01 on HS track 8kg ball to 10'
box jumps on concrete step
Khris 19:19
DJ 21:25
Kameron 25:07
Jeff-completed but no time
also did dumbell split snatches 5 x 5

cfwu x3
20" box otherwise as rx'd
35:33

43:00
First time to do real wall ball; did 10# ball

Colorado Springs - No Compromise!!!

Brent Maier
Age 35/194Lb

Time 30:21 as RX'd

This is a 7.5 minute improvement since the last time we rumbled with Kelly.

Apparently I can't read.

Finished in 22 minutes but only did 20 box jumps and 20 wall ball shots. Still felt pretty amped. This workout just takes a long time. No sub 10 on this puppy.

3 rounds
40# dumbells thruster sub
Did jumps to bench press bench
20 minutes which included going up and down stairs to treadmill.

27:49

12# wall ball (biggest available)
probably ~21" box

35 Min scaled down

First 2 rounds 30 jumps on bench, and 10 lb dumbell thrusters, round 3-5, 15 jumps and 10 lb dumbell thrusters.

Currently feel like I'm going to fall apart.

Hello everyone!

Only did three rounds as I didn't want to be tired tomorrow for BJJ.

Kelly"

Five rounds for time of: (three rounds)
Run 400 meters (round the block)
30 Box jump, 24 inch box (two steps)
30 Wall ball shots, 20 pound ball (11kg db thrusters)

Time = 16:07

London Crossfitter!

Only did three rounds as I didn't want to be tired tomorrow for BJJ.

"Kelly"

Five rounds for time of: (three rounds)
Run 400 meters (round the block)
30 Box jump, 24 inch box (two steps)
30 Wall ball shots, 20 pound ball (11kg db thrusters)

Time: 18.18

did it at the station
it was pouring rain so we sub'd 50# DB swings X30
and 75# SDHP X30 after that insanity for 2 rounds we ran in the rain
this one is too brutal(good) to let pass by
39:02