Been awhile AWESOME workout!

Wow. Too bad my gym's medicine balls only go up to 14lbs. Blah.

same with my gym's balls
so I just throw it to 15ft

pat IS the face of crossfit. love it.

looks like I am subbing rowing! A 500 meter row is the equivalent for a 400 meter run correct?

This Looks Like Lemons Laying in Liqorish

~EVERYONE TRAIN HARDER~~Excellent WOD~

I hate running.
I hate box jumps.
I hate wall ball shots.

This will be fun.

We just did this today at ACF!

oh crap. i really really dislike kelly. the 3 things i totally suck at. running, box jumps and wall balls. why not throw in some rowing and burpees too. ;-)

After one round, do you go right to the next or do you take a break?

The Face of Crossfit again!

Kelly- The only workout I've ever quit on. My second or third time doing it I just walked out in the middle of the third round. It's been a long time. Actually looking forward to this one.

hey, how do i get a hold of the coach in the video because he was my high school P.E. strength and conditioning coach at rancho buena vista high school?

Got 14 even on the pullup ladder. Very disappointing even though my previous best was only 9. Wanted 19 like Ken C but figured that was impossible so shot for 15. I was thinking about posting 15 anyway just to look cool but what the hell.

Argh. I am running a couple of days behind, so I have this to look forward to later on in the week!

Kelly is brutal, my legs are usually jello by the third round!!!!

any fitness smarty please help. would it be bad to do the wall ball shots with one arm (since I only have one shoulder right now)?

I just posted yesterday's workout and the next day is already up... nice. So I have't done Kelly, and it looks like it is gonna suck.

One question - What do you guys do when you tear your hands open from pull-ups or whatever? And don't say wear gloves.

Thanks,
Joe

Have a beer or two post workout Joe

Wow, it's been so long since this one last came up, I'm so choked I can't do it!

I actually did it last year because it had been so long and I finally went under 20 minutes. Such a tough WOD.

Salt works best, it obviously stings, but it works really well. Or put lots of neosporin on and bandage your hand at night and tape them up when you do pull ups the next day.

sorry that was meant for #16 Joe

I'm afraid.

Sorry for the rookie question, but how do you do Tuesday's workout?

Thanks,
Elf

#22

Hey,

If you want to see how to do a specific workout or just a specific excercise, you could visit the CF Excercise & Demos Page here: http://www.crossfit.com/cf-info/excercise.html

As for the specific workour for tuesday, you can find the instruction video here: http://media.crossfit.com/cf-video/SPPPPJ155.wmv

Hope that Helps :). Good Luck CFing!!!!

Viktor K.

christy
# 15
You could maybe sub squats for wall ball with a bum shoulder

Legs are my week point. I need lots of WOD's like this to get my CFT score up. For # 16 (Joe). I searched the internet for this same answer. I came up with a bunch of gymnastic sites and most had the same response, tape it and deal with the pain. They did give a lot of preventive information though. Most recomend keeping your hands moist (ie, hand lotion, not during the work out, but after and before bedtime). They also say use gymnastic chalk. I think the "technical" term they use is magnisum sulfate or something like that. Just go to amazon.com and search gymnastic chalk, and you will see it. Since I am currently in Iraq and the gym doesnt have chalk, I just use 1" medical tape and tape the SH$T out of my hands. Works good enough to stop any blisters from forming, and I havent ripped any chunks of skin off yet. Hope this helps.

Bobby #11 - his website is www.mikesgym.org

Thank you Wes in SoCal That is a good idea. I have heard people say to lift with the one good arm but i am thinking that will eventually throw my back/hips outta wack. i appreciate the feedback.

The video of Pat with Coach Burgener is the first time I've ever seen Burgener not standing in usual stance. You know, with his back perfectly straight and feet together.......I watch too many videos

16 joe, if you check out this months journal it has a huge section about hand tears. It tells you what causes them, how to treat them and how to prevent them happening. I think it would make a worthwhile read.

hope they are not too sore

Posting one day behind you all ('cause I'm in Oz),

First time with push jerks:
SP 85-100-100-100-125
PP 125-125-135-135-141.5 (PR)
PJ 125-125-110-110-100 Form starting to falter at the end, bad enough to want to reduce weight to avoid bad back position.

Anyone else have/had mid back cramping on shoulder presses? Just new to pressing, wondering if I'm on track...

guys I have really bad shins @ the moment, so im going to have to sub the run for the rower:( is there any difference in the distance or is it still 400m

#29- you made me laugh out loud- and then laugh again when I saw the posted name (I will be very sad if that wasn't supposed to be funny).

Anyone have a good suggestion for a workout I can do at a hotel gym. they have tredmills/ free weights/ back extension/ bench. (I know, pretty good for a hotel).

Thanks for any ideas!

wow, Pat... back to back pics on the front page!! you are a star!

It's all in Pat's beard, kind of like Freddy C. can press so much because of his sleeve tattoos. Those arms must have been a gift from the demon below!

In all seriousness the man has flawless arm tattoos

I think we should make a workout for Petty Officer Second Class Micheal A. Monsoor. Thats the least he deserves. http://www.nytimes.com/2008/04/09/washington/09medal.html?ref=us

16 joe, if you check out this months journal it has a huge section about hand tears. It tells you what causes them, how to treat them and how to prevent them happening. I think it would make a worthwhile read.

hope they are not too sore

27/M/5'10"/170

as rx'd except 15lb medicine ball

27:40

did not get any of Kelly today. This morning's workout was a deck of cards (flip 3 at a time to cut out any lag time) workout encompassing 135# hang cleans, 20# wall balls, HSPU, and floor wipers. It was an all around good strength-endurance workout. have a good day.

32m/200#/5'10"
26:35

How come there's never a link to compare rest days? What if I hit a new TV watching PR??

i usually don't have a problem with wall ball shots, but within this workout they just suck the life out of me and i want to curl up in a corner and cry. for real, freddy, this is the only workout i've ever considered quitting in the middle. she is my nemesis and i love to hate her. 3-2-1 GO!

p.s. pat, you are a sexy beast and strong like a bull! =)

#32, Laurel: Do Kelly and just sub thrusters for wall ball.

400m run,
30 box jumps onto the bench ( or step-ups if jumping on is too dangerous)
30 Thrusters (about 15#'s each if dumbells or 45# to 65# bar for women?)

All X's 5 rounds. Do some back extensions for warm up. There, that should do. Happy CF'ing

m/30/210/73"

1 mile (6:45), CFwu x3
"Kelly" sub 20 lbs dumbells thrusters for 20 lb ball 29:57

I really, really wanted to quit. I sat down after 3 and thought that there was no way I could finish. I almost convinced myself it would be smarter to hold back. Luckily I told that little voice to shut the - up! Seriously, I have been at it for a little while (since Dec) and that was a mental breakthrough. I did set myself up for failure though by running 9 miles on the rest day and working on my pistols yesterday (I know, i know, excuses). What a good feeling though to conquer that quitter in all of us that pops up from time to time!

Hey - it looks like pat holds his breath in the video demo when he does his lift.

If he is, I suspect we'll soon see a video of him on youtube with his colon on the floor. someone should tell him not to hold his breath - especially bad when lifting real heavy weights - it puts lots of pressure on the internal organs.

#42
Everyone knows that if you hold your breath you are 10% stronger... geeze

#42
Everyone knows that if you hold your breath you are 10% stronger...

Man.. im a marine, i work out 4 times a week not including platoon pt, so i consider myself a pretty in-shape person. Im sure you've heard it before, first time doing CrossFit, and this workout kicked my butt. I had some obsticals to work through though, no track =( had to do 16-25m sprints, then run across the entire gym to go to the jump boxes, then run all the way back to toss that frickin medicine ball in the air. I loved every second though, can't wait too see the next one. =).

27:51, slow, bad sleep etc, need to get refocused...

So my Globo Gym doesn't have any boxes for box jumps. I just measured one of the benches and it comes in at 18in. Should I just double the amount of reps? Wht do you guys think?

-BIll

26/M/175/5'9"

27:06 as Rx'd.

Slow time. Blazing heat. 10 minute floor recovery.

What to substitute for wall ball shots? I have a medicine ball but live in a small apartment.

Puppy routine. 3 rounds of 400m, 15 boxjumps, 15 thrusters. 17 mins. 12" box jumps but I jumped every one of them. 20# DB.

I missed yesterdays workout and was thinking of doing both Tuesdays WOD and todays WOD one right after the other. Any thoughts on which one to do first? I'm thinking of subtracting a set from each of of the various presses from yesterday and then trying to do todays as Rx'd.

#47 Bill

I use to put a couple of weight plates under the bench to heighten it.

32:30, as rx'd. Jumps on 28" picnic table at park.

WU .5 mi walk on treadmill
Box jumps and 40# bb thrusters
WOD
30:30
partitioned box jumps and thrusters 10/10/10

33 m 195#

Warm-up:
1000m row
Joint warm-up
OHS x 15

We did Kelly the other night as a group so I took the opportunity to make up yesterday's WOD that I missed because we were doing Jackie instead (pr'ed with an 8:09, btw).

Anyways, yesterday's WOD, as rx:

115-135-145-150(pr)-150(f)
150-155-155-155-160
160-165-165-155-135

I hit the wall on the push jerks. I'm happy with the pr on the shoulder press, though, so that makes up for it.

Crossfit KAF. Hoorah.

27/6'6"/88 kg

29:58 as rx'd

33/M/192

24:33

#29 crossfag

thanks for such an intelligent comment. how did you get to be so smart?

M/40/5'11"/190

30:13

F/37/5'6"/140

29:40

(19.5" box jumps; 10.5# "wall ball")

Thought the "wall ball" was ~12#, but apparently it's been loosing sand--thus all the sand in the eyes!)

25/m/185/5'9"

as Rx'd

24:22

felt nauseous after third round...

viva la revolution!

32.43, About a minute faster than my prior recorded time. Full 24" box and 2x20# thrusters. Given it was an early morning WOD, I'll take it.

Tariq

#29, go do another 'superset' of curls and rope extensions...

"kelly" as rx'd
mike: 19:49
drew: 20:21

I really hate losing...he got out to about a 100m lead after the 2nd round and there was no catching him...

50, Neil in Lakeland, Florida:

I recommend doing the run first. You can't run when parts of your upperbody are stiff, but (unless you black out on the run), your shoulders should be strong enough to pull off yesterday's WOD.

age 41
bwt 210#

time as rx'd: 29:56

WU: CFWUx3
WOD (in hotel gym):
- 400m: treadmill @8mph
- box jumps: 3 stairs
- wall shots: 20lbsx2 DB thrusters
- Time: 22:10 - had to work out around some people which slowed me down a bit

I may have missed it, but I haven't seen a hero workout honoring Navy Seal Michael Monsoor, the latest Medal of Honor recipient. I hope to see one soon.

Did the WOD in the video from yesterday after a long rest after the posted WOD. Shoulders are fried.

10rounds: 12:30
10 Hang Squat Clean (used 83# on barbell as i dont have 40# dumbells)
10 slapping push ups.

CF wm up X 3

Subbed 20lb DB thrusters for wall ball.

31:13

29/m/195

37/m/238

as Rx'd 34:58

21/M/170

Kelly - 25:XX
1 set with 16# ball, all others with 20# (only had one 20# and 3 guys)

Wanted to quit...Dutch wouldn't let me.

Strong work, Pat! Great job!

28/m/155
12# ball
34:17.
my shoulders are so weak!
2nd week of CF.

I cant "ball shot" at my gym...what is a good substitute?

Had me trenched in sweat and huffing and puffing at the end…. Had to use the 15lb. ball for wall ball throws, otherwise it was as rx’d

21:40

27/6'8"/210

34:19 sub 45# thrusters

1 mile warm up run

23:29
I didn't try to run vey fast on the sprints. I flew through the wall ball's and box jumps though. I'd like to break 20: eventually. More work on my 400's will be needed.

After warm up and 7 rounds of 3 rep max deadlift.

as Rx'd

21:33

I need to get faster on the box jumps.

I used a 15# ball, our heaviest, for the wall throws and a gym bench for the jumping.

5 rounds completed: 30:28

It's been 45 minutes and I'm still trying to cool down...

29/m/180

I did the whole thing in less than twenty minutes.

25:08 as Rx'd

That was a kick-ass WOD. I'm all wobble when I walk...

CFWU + stretches (shoulder still messed up from yesterday)

First 3 rounds as Rx'd (with 40# DB)
Last 2 rounds w/ 10# ball

42:51

(Hehe, I'm almost embarrassed posting this).
This ones a lot harder than it looks. Can't wait to see my score next time.

37/m/171

18:55 with scaled down version:

5x 400m / 15 box jumps @ 18" / 15 wall balls @ 20lbs

Fun one.

hollis

didn't realize you were in the original "kelly" video. had to take a look for some inspiration. solid work there my man.

This one will be fun, did a modified Cindy yesterday.Replaced squats with dead lift.

45# plate thrusters, rest as rx'ed

===> 25'42"

holly molly it was tough !

at the high school track
subbed 3 stadium-step jumps and 5kg ball

27:09

34/m/196

21:20 Scaled Down ... (newb)

5x 400
15 box jumps (18" - have to use a bench)
15 wall balls @ 12 lbs

next time ... more

Mark, 25 Male 175 lbs: 29:43
Lauren, 24 Female 135 lbs: 31:11

M/34/180

Quick question:

Who can taste eggs, I taste eggs, anyone else?

Hhhmmmm, Hhhmmm?

23:46 as rx'd

This thing busted me.

Love it.

bw 170

subbed thrusters for wall ball

26:56

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box SUB 15 inch box
30 Wall ball shots, 20 pound ball SUB 3 ft toss (low ceiling)

23:24

20:51...though let me clarify. 3 rounds in 20:51, then I had the inner battle 'stop now!' 'no don't stop now!"

Then I heard crying baby, and wife calling for diaper support.

Ah....built in excuse!

32/F/5'10"/155#

Runs outside
box as Rx'd (24")
14# wall ball

31:23

Ughh.. I loathe Kelly. lol..

M/29/170/5'8"

First time meeting Kelly...and to think it took about 22 months to do it. Needless to say, she kicked my butt! Getting excited to head to Huntington Beach for my first Level 1 Cert at CrossFit Marina. I'm dreading the long, long flight, but I know it's gonna be worth it!

As Rx'd:

Around 25 minutes...pressed the wrong damn button on my stop-watch!

M/24/175

As Rx'd

Me=33:03

Capt=35:25

Gift #44,

Were there a prize for absurd, pointless, or stupid remarks you'd win it.

Your comments are so bad my staff has you figured for a troll. Be careful, please. You're going to have to turn your brain on to stick around.

Kelly as Rx'd

400m on treadmill at speed of 9.0

boxjumps on raised bench to height of 24'

thrusters instead of wallball

24:34

Sandy:

28'22 with 12 box jumps.....

M/22/180

19:42 - The box I thought was 24" turned out to be 23"

otherwise Rx. Out and back 400m

Runs on treadmill with 1% incline.
5k med ball biggest available.
no boxes, so used bench for jumps.

Time: 23:42

Although I'm sure the subs helped my time a bit, all sets were straight through, and I feel like I could have done the same without the subs. box jumps are definately a strength for me.

31/m/190

as rx'd

26:23

20:55 for three rounds. I ran out of time.

Rx'd: 23:48 - my first time with Kelly.

Box jumps were the worst for me. WB getting a little easier now.

30:43 as rx'd

400m runs plus 4 flights of stairs to get back to the Black Box. Misery NYC style!!

I'm sure if there were no stairs it would have been at least 3 to 5 minutes faster.

37/m/205
28.53 cracka of a workout.real solid!

#106
You could've hopped the stairs and count it as your box jumps! haha!

Nice, Coach stuck it to "The Gift". I knew his comment was asinine (pun intended).

27/m/180

As rx'd: 21:55

M/26/170
BIAP EOD

Subbed 20lb wall ball w/ basketball filled w/ 18lbs dirt...tape didn't hold, got dusted on rds 4 and 5

31:01

26:51...except for first set of jumps, I scaled to reps of 15

44/5 11/174

ME black box day for me - thank goodness
5x5 back squats
3x8 1 leg press
3x6 Straight leg deadlifts

Will see what coach has for us tomorrow - if not a metcon, will do Kelly then, but will need to sub from injury.

Oh yes, Coach tells the 'Gift' to shut it, I'm in heaven. The only time this guy posts is to make an innacurate observation about someone's form. Maybe have a clue what you're talking about first before you spout off about it.

M/32/180

"Kelly" As Rx'd: 40:38.
Used 4 step-aerobic things stacked to get 24".
Got a lot of strange looks when I carried my homemade wall-ball into the local city gym. One of the Personal Trainers asked me what I was training for, I said "fatherhood."

-marc

M/35/170

Only sub was 15lb wall ball for 20. All runs outside.

25:10

Finally able to run outside again. Spring is here!!!!

37/m/182/5'9"

As Rx'd: 33:07

Notes: only 12 hours post yesterday's WOD of 5x1SP-5x3PP-5x5PJ and yesterday's Video WOD of 10 rounds 10-40#DB Hang Squat Cleans and 10 Slapping Push Ups. Only 4 1/2 hours sleep. Very fatigued. Runs after the first one sucked.

M/40/184

Used about a 20" bench and sub'd with 15 & 15 step-ups
Also, No wall ball so sub'd with 2 20lb db thrusters

37:22

My lungs felt like popping. I feel like a wuss with a time so bad.

28/m/5'9"/190#
AS RX'D except subbed wall ball for 30 incline su w/10lb ball
35 min
Pretty brutal first time doing this one! Itwas great.

29/m/210

as rx'd

27:24

24:29 as rx'd

All sets of box-jumps and wall-balls broken into sets of 10, except last set of wall-ball; did 30 in a row... then the dry-heaving began!

24m/174/6'1

Last night:
10 rounds:
10 45# DB HSC
10 Pushups
(Had to move to 35# DB on round 7)
TIME - 19:40

This morning:
"Kelly" as rx'd - 21:29
Great workout! Hard work...

31:16

#17 Joe c,
The journal this month has a good article about tears.
We also have a little different technique. I tore my hands on sunday and have been posting my progress on my site. At Crossfit ATM we immediatly salt the tears. The rest is on my blog but that is the most important part of the treatment. try it, you will be surprised.
http://www.crossfitatm.com

MIKEY T

21/m/162

Kelly as rx'd
16:05

450 meter run (two laps around 1/7 mile track)
30 wall ball shots, 14#
30 box jumps, 24"
28:10

Had to make modifications for the track length, the heaviest medicine ball available, and accidentally reversed the order of the wall ball shots and box jumps.

27/m/5'10"/152

31:13

400-m runs on a 1/9-mi track
20" bench jumps (full extension to top of all of them)
~16-lb wall ball shots (not very consistent on height of shot)

First time with this one. Sounded tough and it was. Today marks 6 months since I started CF. My sincere thanks to everyone involved. I've never felt better.

22" box jumps
15.4 lb wall ball throws
400 m run

time:

23:32

24:08

200m
45lb. Thrusters subbed for wall ball
Standing jumps subbed for box jumps

jumps hurt

Hi , i can't do the wall ball ( beacause i don't have the ball ) , can i change this exercise with another ?

21:30
subbed 12lb ball.

ooops meant 400m run

my bad

Crossfit ATM
26:37
Did 16 pound med ball for one round, the rest were with the 20 pounder. The box was 20"

m/27/210

31:53

Thought I would break 30 min.....haha guess not .....next time

Nice work Laura DeMarco!
Hi Coach! Nice to see you keeping tabs on the posts~

41yo/f/155#
lisaq wu x1
Kelly 28:36
run 400m
22.75"box jump 30
10# 11'target wall ball-the hardest part

19'03"
Subbed thrusters w/2x20# dumbbells for wall-ball. Really annoyed at the treadmill--those things take forEVER to get to max speed.

20lb=9kg

As rx'd
(did bench jumps and 8kg dumbell thrusters)

36.19

This workout was a bit crazy for me today. The gym was really warm and I thought I was gonna pass out at round 4!

One of the gym members (non crossfitter) commented that the stuff she sees me doing each day is manic. I told her she could do it - reckon she's secretly thinking about it tho, enough to make her want to talk to me about it anyway. I'll start chipping away at her and she if I can get her converted.

51:56

substitutions for the run did 1:30 bike rides alternating sprints and hill climbs and since my gym's largest medicine ball is 10lbs I did two sets of 30 for wall balls per round

30/M/5'8"/177

32:31 rx'd

Even slipped off the box jump. got my first shin battle scar.

Pain is my companion. Crossfit Newport Beach!!!!!

27:19

400m runs, 200m out and back
approx 24" jump on stacks of roof shingles
sub'd #15 ball (heaviest I got)

I'm new to crossfit but not to fitness. I've been addicted to fitness of one form or another all my life but have NEVER been challenged like this. For the past 10 years I've been focusing on the bodybuilding arena, but I have found a new love-CROSSFIT!

I'm hoping an opening comes up for the Kaysville, UT cert in a couple of weeks, one could hope! :)

Call me crazy, but I love to run and do box jumps, so I'm looking forward to Kelly. I just need to get my timing and rhythm right on the wall balls so they don't slow my time. I'll post my time in a bit after I get it done.

Just a question since I'm only a month new, is there a place where the time and strength records are posted for the girls as well as for the CFT? I'd like to challenge myself to Jolie's and Annie's records, It's good to have a goal to shoot for-CFHQ folks are amazing-I'd like to get there soon. It wasn't until crossfit that I stopped telling myself women can't do pullups! Give me 30 days, I'll be there!

Happy cf'ing!

m/25/218/5'11"

Sub 16# dyna ball for wallball, otherwise as rx'd

35:49

M/27/175
CFWUx3
WOD as Rx'd: Kelly-22.57
I had nothing to start and less when I finished.

subed 15 lb. ball due to lack of a 20

30/m/185/5'8"

23:21

Me: 41yo/M/5'10"/182lbs

Warm up: CFWU + HSPU 3 sets 15 reps per set

WOD: Time Unknown (Big Sad Face)

400 meter run: on Treadmill settings: 8.2/8.3/8.4/8.5/8.6

20" box jumps 30 reps: All sets unbroken.

16lb Wall Ball shots 30 reps: 1st, 4th, 5th sets unbroken, 2nd and 3rd sets 20 then 10 reps.

I was plagued with equipment problems / shortages this morning. My timer broke, and the only thing that my globo gym here has that you can jump onto is a 20" bench, they have made sure that there is absolutely nothing in the entire gym that you can jump up onto, nothing. The heaviest medicine ball is 16lbs so I threw it about 15 feet to a point on the wall to try and make up for the weight. I pushed the pace and my time is probably somewhere in the low 20's.

Kipping Pull Up:

I had an epiphany this morning during the warm ups. I have been trying to get a good kip on the pull ups for a long time and I could never get the rhythm. This morning I realized that full extension at the bottom is not the end of the down portion of the rep, there is a swing of 3 to 5 inches with the shoulder past full extension that begins the transfer of momentum. I used my head and neck to lean into the bottom at full extension and then I pulled my head back to help the transfer to the upswing and I let my legs follow. I immediately saw the conservation of energy and I was able to do 15 in a row quite easily as opposed to my usual method of strict pull ups using total strength to bring me from one rep to another. I hope that I was able to explain this so that others having trouble with the kip can incorporate this little head and shoulder movement to help them feel the drive down at the bottom and feel the transition of momentum back through the swing up to the top.

Have Fun, Train Hard,

Billy

Gotta sit this one out. Not feelin' it this morning.

WU- 3x samsons,15 sit ups, 15 back extensions

'Kelly' modified
8 lb wall balls
box jumps 6 high (16 inches?)
the rest as rx'd
37 minutes.
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

Well THAT sucked.

Three rounds out of five. Subbed 10-lb wallyball and the highest metal boxjump thingie at 24-hr fitness, .25 mile on treadmill with 7.5 bpm smart playlist.

19:48... will do better next time.

Kelly as Rx'd

33/m/180
400 on treadmill speed 7.5
Box Jumps
Wallball with 26lbs kettbell

27:56 SCFD #1 9907

I'd like to echo #141's comment "Well, that sucked". Good WOD and a PR. It's a good day!

F/33/115

As Rx'd
24:23.

this seriously kicked my ass... my ankle hurt a little, but i don't think my time would have improved that much if not. 37:29. lots of room for improvement.

M/22/6'1"/185

As RX'd: 23:02
First time

i usually don't have a problem with wall ball shots, but within this workout they just suck the life out of me and make me want to curl up in a corner and cry. for real, it's the only workout i've ever wanted to quit in the middle of. she is my nemesis and i love to hate her. 3-2-1 GO!

p.s. way to be, pat, you are strong like bull! those slapping push ups are ridiculous. i tried one and almost fell on my face. =)

27:38, including time spent finding a new treadmill after I broke the one I was using (twice), then switching to a track when all the treadmills were full. Used a 24" bench and 20# DBs. Nonetheless, I'm not happy; plenty of room for improvement.

47 5'10 200 (gained a few)

cfwu

scaled to 3 rounds due to limitted time

14:30

43/M/6'3"/196

4 rounds of love in the spirit of "Fight Gone Bad" each exercise 45 seconds with 1 minute break at the end of each round:

wall ball (23# homemade med ball)
ring dips
burpees
power push ups (plyo across a sandbag)
kettle bell swings (35#)
rope pull ups

Rnd 1=64
Rnd 2=54
Rnd 3=62
Rnd 4=57
Total=239

Counted total number of reps (since I couldn't keep track indivually over that amount of time). Even though this sucked, we should have done full minutes and five rounds so it could suck more.

24yrs/5'8"/130lbs

29:20

subbed wall balls with dumbbell thrusters..

25:55
sub'd rows for runs
otherwise, rx'd

37:40

temple owl #35

I've got a beard and tattoos...how come I'm not as good at CF as Pat and Freddy? I should be superman. Damn, maybe it'll come in time.

lisaq -

thank you, but I so wish I had done better. It's hard to know how a WOD is going to go when you've never done it before, and that one was worse than I imagined. If I hadn't done this next to two guys who finished in 20 minutes (or less - great job, AF Tom and Ken!), I wouldn't have thought it was possible.

I don't know if you remember that workout from last winter with the 5 rounds of 400m run, 21 SDLHP and 21 thrusters, but I thought that was the hardest workout ever. After doing my first Kelly today, I can now say she's the hardest WOD on the block, at least for me!

29yo/M/6'4"/203#
Horrible...just horrible! My new least favorite WOD.
As Rx 40:34

Pack:
"Kelly"
Five rounds for time of:
Run 400 meters
15 Box jump, 24 inch box
15 Wall ball shots, 20 pound ball

Warmed up on treadmill, no time for CFWU
Could only squeeze 4 rounds in during lunch.
Subbed tuck jumps for box jumps and 10lb dumbbell thrusters for wall ball.

19:06. Coulda done another round. These lunchtime WODs are going to have to end soon.

m/38/5'11/195

subbed sprints for E-trainer and wall ball with db thrusters

27 minutes

got no 24' platform to jump on n not enough ceiling height for the wall ball throws so...
5 rounds:400 m run
15 ring pushups
2 reps bench press @185

3xcfwu sans squats
28:15
3 of us sharing the box and wall-ball. helped with a consitent pace, but hurt the time a bit.

# 138, Billy

Thanks for the kipping advice. I've deemed April "kip" month. Yesterday was my first day of doing kips as a warm-up and it did not go well. I feel like my arms are always constricted and I'm not getting a swing. I usually run out of steam after two. I've been doing CF since last July and just do strict pull-ups. I know learning to kip will make a big difference.

I'm going to try out what you said tonight.

Jack

40 min 45 seconds with only a 14 lb ball.

as rx'd: 26:43

first run outside this year!

Also - Starting to cramp (outside thighs today) during some of these WOD's. Never been an issue with me before. Any prevention advice is much appreciated.

As rx'd

13:29

This was almost as hard as "Fight gone bad"

30:00 on the dot!

Looked easy on paper, but kick my a** doing it :P

24" Box Jump
14# WB to 8ft target

box jumps were 22" but I was jumping
off of sand so I'll go with "as rx'd"

24:27

29 yom, 180 lbs

28:10 subbed 45# thrusters for wall ball, box jumps were about 20"

station 12 firemen... that sucked.
24:22
29:39

time to play xbox

First time
39 y/o
6'4" 230lbs

3 rounds, used 18in box and dumbell thrusters with 10# Time 21:22, lot of work to do, looking forward to tomorrow

25/m/155

had to sub wall balls with 45# thrusters

29:16

Not a good day. I did a modified first round of Kelly and the second 400, then my asthma was too bad for me to continue. I think the beginning of spring is getting to me. Running triggers my asthma more than any other activity, so I coughed for a while to empty my lungs to an acceptable level, then did the following using the equipment in the park:

tabata dips- 3 (I did 10 through 6 rounds then fell apart)
30 KTE sets of 5
30 dead-hang pull-ups (either yesterdays shoulder work or the KTEs made kipping very awkward)
uncounted sit-ups

my grip still sucks, but it is getting better. And I'm still wheezing 2 hours later. Legs tomorrow.

M/29 230/6'3
sub #20 bal with 10lb
34:32

CFWUx1

WOD 5 rounds completed in ~38 minutes (including a 2 minute break after round 3).
Subbed 16# ball as Globo Gym is lacking in that area. Had to walk around cardio area and down a flight of stairs to get to the Treadmill. Killed my time but lets be honest, the rest was welcome! :)

OMG - I can see why this workout took a year off! It'll be that long b4 the lungs recover...

Coach, thank you for another AWESOME 3 days!

Laurel #33

You could try the workout in Tuesday's video, since you have dumbells.

M 33/149/5'7"

Subbed 10 lb. ball, otherwise as rx'd

22:23

as rx'd-24:44
4:19/4:35/5:05/5:25/5:20 (aprox
First time doing Kelly.

2nd WOD

Much better than yesterday. 24 hour fitness provided the ball (albeit 10lb instead of 20) and the 24 inch box. Got a few quizzical looks but no dirty ones.

Set 1: 6:30 (slacked this one)
Set 2: 5:45 (I still have a lot in the tank)
Set 3: 4:45 (No excuse now, I know i can sub 5)
Set 4: 4:58 (Fatigue setting in, push the last)
Set 5: 4:30 (PB, great way to end the workout)
Total 27:28

My squats are getting better (my form was crap yesterday for the shoulder workout. I realized I was not staying on my heels). I am 35 years onld and I realize I have been doing squats wrong my entire life.

San Francisco, Male 35 years

32/m/210/6'5"

subbed 2 x 20 lb. dumbbell thrusters for wall ball shots.

31:53

Had not done this one before, and didn't read any of the comments. I wanted to go in with my own goal without knowing if it was too low. Well, I aimed for 25 minutes and two rounds in realized that was not going to happen as I was just over 5 minutes a round. Round 3 slowed down even more, and I just hit a wall on the thrusters and 4 and 5. That last set of thrusters must have taken me around 4 minutes. This workout took all I had today, next time I better pace myself a bit better.

32:45

sub'd 45lb thrusters for wall ball.

26/F/133

my first WOD. As Rx'd, but with a 10# ball. Came in at 29:00. Very happy with that, and I only felt like puking the 5th round....

29/m/184

As rxd with 23# wallball: 28:54

Pat (25/M/160lbs): 18:12
Phil (30/M/165lbs) : 19:57
TJ (23/M/185lbs) : 28:12

as Rx: 38:33
great workout, once you are done!

M/45/154

36:24

This kicked my butt.

m/37/175/6'2"

as rx'd

27.05

I thought pukie might get me on this one!

dave
26.m.6'.185
subbed push-ups for WBS
23:13

eamon (home on R&R from Afghanistan)
27.m.5'8.170
subbed 400 m row for run
subbed push-ups for WBS
21:35

as rx'd

28:20

22/F/170
three round
8# medicine ball
19:59

My second day doing CrossFit.

M/28/200lbs/5'11"
46:17

Not great, but I could barely move after I was done.

Okay,
Warm up x3 as perscribed.

400m run
30 box jumps
30 Wall ball shots. Only used 10lbs ball.

Total time 35:54
Not too bad after being gone for 18 days + spring break with the kids and getting over a cold. YEAH! Can't wait for this one to come again so I can take at least 5 minutes off my time!
:-)
Thanks coach, this one was fun!
Lysa

Only about 5 or 10 women posted scores yeterday. What's up with that??

I know there are lot and lots of CrossFitting women out there. Where are their posts?

Dear CrossFitters!
Today I did my first pullup!!! Pullups, actually: first, I did four kipping ones, then six, then two from a deadhang, then four kipping ones on rings, plus four more on the bar. I had been trying for almost two years to get to this point. Thank you for
the examples you set and for this beautiful program! Thanks to the coaches and trainees at Budapest Barbell in Hungary, too!
Love,
Zsuzsa

Been doing starting strength for the last 2months so couldn't even almost do 30 jumps in a row.

I subbed burpees for wall balls.

Did 15 jumps per round, 10 burpees per round. Probably around 20 minutes?

31/M/6'0/190

Practice: HSPU on PVC parallel bars, Heavy OHS (PR'd at 135 x 5 reps)

Train: "Kelly" as RX'd - 28:29
Brutal. Brutal. Brutal. Struggled valiantly against pukie from 3rd round on.

23/m/152

rx'd 43:34

37/m/165

Five rounds for time of:
Run 400 meters
15 Box jump, 18 inch box
15 Wall ball shots, 10 pound ball
20:04

M/38/77"/215

26:34, ABOUT 45 sec off PR- not bad with my back the way it is now

That sucked today

27/M/180

time 26:34

25/M/156/5'8"
rxed except subbed 45lbs thrusters for wallballs
34:40
I could do better, but that destroyed me.

we made a timelapse video of our workout today, haha.
http://www.youtube.com/watch?v=oqgeyn38M1Q

WU x 3
sub 18lb ball, otherwise as prescribed
26:48

just starting CF and did better than i thought. having an ex-gf named kelly who just got engaged probably motivated me a little more :) take that.
definitely continuing CF

42/f/5'3/115

Kelly
5 rounds
400meter run (jogged the last round)
30 Box Jumps - 20"
30 Wall Ball - 14#

27:29

M/186/52
Kelly - Needed to sub sit-ups for box jumps...knees are still bugging me.
18:11
The climb up the hill from the lay off is steep.

51/M/150

27:39

Avg HR 179, peak HR 190.

50/M/185

as rx'd

32:30

a 9.5 on the ass-kick-o-meter

Cool! It is an honor to post right after two extremely impressive "oldsters," shiba inu, and Calgary Colin. Both of you have been putting up killer numbers lately, bravo!

As RX'd

3:40, 3:49, 3:28, 3:37, 3:35

Total: 18:10

45:28

52/m/195

Did CFWUx3

Did 5 rounds 400m run, 15x45lb. back squat, 15x20lb. thrusters
(no wall ball, no 24in. box)

Time: 32:10

m/24/208

sub 10lb med ball (all I had available)
otherwise as rx'd

26:20

could have gone faster, no excuses

"Don't cheat yourself"

47/M/215

1:19:09

Box jump was a little short, and I subbed 30# DB thruster (1 DB gripped on sides) for wall ball.

Not feeling real energetic to begin with, but I did this one at work and it was the most broken up workout ever: Middle of round 3; fuel spill/car fire/psych pt laying in the street, middle of round 5; standard medical aid. No idea what the actual time was for the workout. I didn't get a chance to stop the watch for the medical aid.

1st post in a while,
subbed 30# thruster for wall ball;
1/2 squat w/ vertical jump for box jump
26:50

M/23/154 GregAWU

As rx'd: runs on treadmill, slowed me down a little but: 33:17 PR

run was actually a full quarter mile, subbed 40# thrusters (better than 8# wall ball) and 18" box

time = 34:46

oh my gosh! dang Ipod quit working as well!

Alex

Kelly

Sub: Ekv. of 400 m on crosstrainer. 25" box. 7.5 kg ball (16.5# )

28:40

Pre: Kebab
Post: Very close to meet kebab again...

Just stumbled upon the New York Times article posted today about Crossfit:

"In This Week’s Magazine: God’s Workout"

http://themedium.blogs.nytimes.com/2008/03/21/in-this-weeks-magazine-gods-workout/

25/m/6'0"/170#

CFWU x3 w/15 push ups per round

Ran 1/4 mile on treadmill, 18# ball, 24" box jumps

35:00

Seemed like it was never going to end.

F/28

34:32 Fun WOD Today!

27:28

did not have access to 20lb. ball. Subbed 20 reps of 12lb. double wall ball shots per round.

42yom 182lbs
Wow! What a killer WOD! I loved it! My thumb muscles are so freakin' sore from catching that Mb 150 times!

Kelly as Rx'd : 27:44

First round unbroken; everything after that was broken 20-10. As someone posted earlier, my legs were Jello after the 3rd round but I pushed through. I had to share the box and ball with another guy that was doing the same as me so I kind of offset myself from him so we wouldn't have to do box or wallball at the same time.

No post WOD exercises this time, I was beat...

Killer WOD!!

total: 35:54

round 1: 4:04
round 2: 7:13
round 3: 8:22
round 4: 8:24
round 5: 7:50

subbed the wallball for 20kg thrusters!

25:18 w/ 12# wall ball and weight bench ~24 in -- best I had. BJ and WB got stronger as the rounds got through.

In Qatar at night

35:41 with two 20# dumbbell thrusters

i think i did more than 24 inch box jumps also...

i was on the floor after this workout =)

subbed 18# MB (all I had)
25:03

Made up WOD from a few days back. I did 4x1000m row subbed for 4x800m runs.

m/35/78kg

30:00

18km/h 1:30 start to stop on treadmill
bench
12,5 kg db thrusters

Here's the entire article from NYT

http://www.nytimes.com/2008/03/23/magazine/23wwln-medium-t.html?_r=1&oref=slogin

#215

That was a great article. Thanx for sharing.

Trying to figure out what I am going to use for 20# ball...maybe a small child or a cinder block for thrusters.
Anway, I find it very soothing to be apart of something that seems so strange to those who are outside of this brotherhood (sisterhood). I really enjoy reading all the articles about what we do and how we do it. And although I do my workouts alone, I think knowing that many of you are striving to do your best in the same way I am, it makes me feel the comraderie. I am inspired.
See if I can't knock this one out in under 30 min.

29/M/180

32:06
15# ball (like many, heaviset available), 26" box and 500m runs. The target was the concession stand off the track, and the ground next to it is sloped, hence the extra distance and height.

Ok to all of you that talked about quitting (including Freddy...) thanks. I was totally open to that option after about 2 rounds but pushed through and was glad.

#61 I feel your pain. Today was the inauguration of my homemade 20# wall ball...sand in the eyes sucks!

Kelly, only sub was 20.5" jumps on bench
24:52

23/m/175

Scaled to:
Three rounds:
60 jump rope reps (can't run due to ankle injury)
30 Box jump, 20 inch box
30 Wall ball shots, 20 pound ball

15:45

Jim 48/M/165 28:23 with 4k ball
Mark 28/M/220 33;45 with 4k ball

M/36/5'10"/160

2nd day back into CF after a couple of years away from it and I run smack into Kelly! Damn, I'm out of shape!

CFWU x1

Pack:
Five rounds for time of:
Run 400 meters
15 Box jump, 24 inch box
15 Wall ball shots, 20 pound ball

Substitutions: Row; 20" box; 30# thrusters.

32:45

33/M/135

-Runs on treadmill
-Box jumps on workout bench
-Wall ball throws with 20lb DB (wrapped in a towel and a bag)

21:30

Thank you for the great suggestions # 42/ Amadraeus!
I should be able to get a good workout in at the hotel. I'll see how stable the bench is- because I actually like box jumps (I know, I should keep that to myself!)

Thanks!

M/46/6' 215

27:16 as RXed

Lost 12 lbs. last three weeks on the zone and CF.

40/M/185

CFWU

Subbed 30# db for thrusters.

36:11

M/21/5'10"/185

Rxd

I work for a local fire department near Chicago and I was turned on to this by a fellow FF. I got serious about this a week ago. My excruciating time was 29:52.

Peace!

m/16/5'10"/155

accidentaly cut off a peice of my finger yesterday so the wallballs were extremely painful! non the less i did the wod as rx'd

got 24:41

SPC-crossfit

37/M/172/9600 feet

Kelly as Rx'd : 27:30 with 24# ball (basketball filled with sand actually).

now I know why I never loved a "Kelly" before...they are all killers!

38/m/195
35:40 subbed 20lb thrusters 4 wallball. Pukey almost came out to play.

as rx'd in 55:00 - try to top that!

Did my PT test today. I set a PR in my 1.5 mile run. 10:22. Not fantastic but it's the best time I've had since basic 4 years ago. And I'm 50 lbs heavier now.
Thanks Coach.

Kelly with treadmill runs and 14lb. wall balls (the heaviest my gym has).

21:54

First time with this one. Pretty brutal leg workout.

34/M/160

as rx'd - 39:40

that sucked.

32/M/6'/185

If coach asked me what workout I didn't want to see come out of the hopper, "Kelly" would be it.

Thanks Coach, for forcing me to train what I suck at. While I'm at it, thanks to everyone who makes this site possible.

Subbed 500m rowing
15" box
20# dbs thrusters for wall ball

34:49... Nowhere to go but up!

N:27:35 w/ 14# ball
J: 26:12 as rx'd

30:04
didn't have it in me today, did it at about 75% and wanted to quit after round 2 but stuck with it slowly but surely.

sub'd 12# wallball and 20" box

36:55 (subbed 12 lb medicine ball)

#240, I'm glad there are other mere humans in here.

20.5" box, otherwise as rx'd

~50:00, drenched and sucking wind like it was my job

most of that time was spent on box jumps, especially toward the end. gonna have to work on those.

yay for pullups, Zsuzsa! mine are coming along, though some days are better than others. just gotta keep working on them and push hard. again, good job!

Thought it was only 3 rounds. Oops. 18:26 for 3 rounds w/25# med ball.

M/163/5'10

I plan to sub in DB thrusters for the wall balls.
Should I use a 20# thruster in each hand?

Which grip do you use with DB thruster, still overhand or is neutral grip cool?

Thanks.

I had to sub my own workout the other day because I was out of action for a week and the gym was full. Look what I came up with:

As many rounds in 20 minutes of:

5 dumbell clean and squat 40#
10 pull ups
15 push ups

Surprisingly tiring. I managed 8 rounds with NO broken sets. I am not impressed with myself. I would like to have gotten 10 or 11 rounds.

28" picnic table, 10# wallball

33:00

Done in memory of Le Thanh Huy, my son.

17/M/5'10"/167

Ran 3.9 miles to the YMCA.

"Kelly" 28:39 . Subbed 20#db thrusters for the wallball shots. Did the jumps on a bench, low, come to think of it, maybe 15".

This is a bit of a newbie question, but when you folk do the WODs, do you try to pace yourself, so that you're totally out just as you finish, or do you just max on every round and let your round times get really slow as you tire? what makes you stronger and faster?

I hate treadmills.

Bwt: 134

As Rx'd

Box Jump was on a 26" box and run was on a little bit of a hill

19:15

First time doing this, ugh

CFT
SP 80
BS 180
DL 220
= 480 (+5)

HSPU 16-9-4-6
Erin

29/M/5'10/200

This thing absolutely whipped me.

As rx'd. 34:00

Drinking hard is so much fun until you have to do something like this the next morning. I subbed 500 m rows for the run and only made it through four rounds at 28:02. Definitely pussed out today... I'll have to make up for this pathetic, hungover display tomorrow.

only had taller box so scaled to 20 box jumps, and only had 15lb med ball

32:30

Thanks Coach!

m/40/6'/240

32:45

10# ball instead of 20#

56 y.o. 154 5'10

32:59. By far the worst time I've ever turned in for Kelly

24:59

Subbed tuck jumps for box jumps and 20Kg thrusters for the wall balls. Also got interrupted for about 2 minutes by a parent of a potential client halfway through so don't know how that affected it. Loved the workout though!

Subbed a little bit doing 5 rounds of 400m run and 15 x Box Jumps (probably about 20 inches - 7 planks at my gym) and 15x 20# DB Thrusters. Kicked my ass so bad...

4:20
6:02
6:47
6:56
5:40

Total: 29:48

27/f/140
33:25
Super tired.

Yuck! Now I remember how much I hated this workout.

42yo/184#

27:18

I need to pick it up on the runs. I am pretty sure I had some runs in there that were over two minutes. That's just pathetic.

I'll be in Hawaii next week, but when I get back it will be time to start training harder for the Crossfit Games. I am gonna have to add some distance running to my training, particularly hill climbs. Oh joy.

second wod of the day ever

subbed 20 wallball shots of 15 pound ball

27:30

Jodi (F/29/108)
Mobility Drills

Notes: subbed 25 sprawls for 400m run, used 21 inch box for box jumps

Time: 37:25

I actually quit after the third round...I rested for a minute, realized the stop watch was still running so decided to finish. LOL! I'm horrible at wall ball, I'm horrible at box jumps, and sprawls are just a variation of the burpee which I also suck at. LOL! This was only my third time using the 20 pound ball...I'm starting to get a feel for it. Overall, I'm extremely proud of myself for finishing. :)

M/46/184/6'1"

Kelly was brutal....

32:04 and ready to puke

sub 40 lb db for wallball. jumps onto par bench. not sure if run was exactly 400 m. Ran hard for 2 min each round to be safe (to fence corner).

26:56

22/m/171

Run inside on treadmill
bleacher jumps
14lb medicine ball (most they have at the gym)

Other than that...as rx'd!

22:19

24:00 as rx'd

21/m/185

As Rx'd
39:04
ran first one at 8. ran the rest at 7.

24:32 as rxed.
Wow, wiped

45/182

29:48

Runs on the mill.
30 pound ball to 8' target.

Not much fun trying to squeeze those last WB in to get under 30.

12# ball
21-ish box
40:01

M/6'/50/195

3xCFWU
5 rounds
400m/15-20" box jumps/15 thrusters-15lb dbs

28:41

34 M 195

As Rx'ed

30:15

M/27/210

27:20

sub 25# plate thrusters for wall ball

That would have been a really tough workout even if it were only three rounds. Five was crazy. Laid down for about 5 minutes after without movement. Feels really good afterwards though.

M/28/146

8lb Ball
20 inch box

27:57

Wall Ball fried the shoulders after yesterday.

Sub'd walking on the treadmill at a high incline for running - same distance, though.

42:02

David
M - 32 - 5′10″ - 174# BW

CFWU x 2 x 15

WOD as rx’d: 44:04.17

Splits:
1 - 7:02
2 - 8:39
3 - 9:23
4 - 9:33
5 - 9:25

Notes: CF Chatt course with hill runs. 81 degress in the garage. Full ROM box jumps with full hip extension at the top of the box. Full A2A wallball shots. Gassed hard in the third round. Tried to hold fast and finish it out without puking which was a challenge. Very tough WOD.

No compare time available, first timer with Kelly.

44/m/201

As Rx'd: 29:46.

The last time I felt like that was 25+ years ago during the first week of football practice in August in 95 degree heat after doing a 3 mile run and then 10 x 100yd sprints in full pads. Whoever Kelly is, she must be one tough SOB.

43\190\m

30:03 subbed thrusters for wall ball and after first round cut to 20 thrusters/20 box jumps

That was painfull.

24:52

400 meter runs (done in 50m turnarounds in garage parking lot)
18" box jumps on my adjustable pink styrofoam insulation contraption (I need to paint it black)
25# sandbag to 8' ceiling "wallball"

Coasted on the running (2 min per 400 meters) in an attempt to finally, finally be able to do 30 straight 18" box jumps without stopping or stepoffs. Succeeded on round 4! Other rounds went to 20-25 jumps before losing it. The styrofoam works great for me - missed jumps don't mean another broken hand or nearly destroyed kneecaps (I've done both on past box jumps). The extra work is slowly paying off.

Wallball was the usual sufferfest.

The "Kelly" WOD is Coach's way of reminding me to continue working on my weaknesses.

No TMs and downpour, so no run and only 12lb ball available so threw it to about 15ft.
16:05

37M/5'10"/162#

As Rx: 27:57.

cfwu x 2

subbed 20lb Db thruster otherwise asrx'd

26:52

Absolutely brutal I blew my WOD.

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

M/26/5'9"/182

5 Rounds for time:

Run 400m (9.0mph)
30 Box Jumps (16" - 5 stackers)
30 Wallballs 15#

23:50

M/35/180

I hate to say it, but I didn't kill myself on this one. Quads and shoulders are really sore from yesterdays double WOD extravaganza.

5 rounds-24:50
Run 400M
Boxjump 18" x 30
Wallball 28# x 30

Owww, my metabolism!

M/29/5'11/72kg

29:52.9 outside in the park at sunrise.
Mega awesomeness!

29/f/112

as rx'd

29:33

14# ball
24" bench jumps

god that workout was a mental battle for me. just happy to get under 30 min.

29/f/112

as rx'd

29:33

14# ball
24" bench jumps

god that workout was a mental battle for me. just happy to get under 30 min.

33/m/185/NJ

16:26 3 rounds

400m row
30 box jumps 24 inch box
30 wall ball 12# ball

Thats what my gym had. And i got stopped walking over to my last wallball by somebody asking how they can get a six pack. Cost me 30 seconds.

oh shoot, i just realized it was 5 rounds. Darn i should have checked it again. Well i didnt have more time anyway. Maybe one more round. Could have done 5 more easy.

M/28/5'6"/155

sub 40lb thrusters for wall ball

22:12

So hard.

m/34/145/5'7

cfwu x3

25:30 subbed ball shots with 45lb thrusters

3 rounds 10 lb med ball
16:29

Bum knee, so subbed modified Cindy as follows:
5 pullup
10 pushup
10 KTE
17 rounds in 20 min.

CFWU X3

"Kelly" SUBS: Box jumps on second riser of staircase, 1:45 on elliptical for 400m runs

Round 1: 3:24
Round 2: 3:40
Round 3: 3:42
Round 4: 3:46
Round 5: 3:13
Total: 17:45

Post: Trembling, heaving, wobbling, and finally, falling...

Thanks Coach!

30yom, 160#
21:45

Did yesterdays 1-3-5 workout as Rx'd then I got goated into doing the work out that was shown in yesterdays video (30lb DB x2, Hang squat cleans and Chest slapping pushups)

Did it in 14:45! Very happy about that. One of the most intense "short" workouts I have done to date. I left the carpet in the gym soaked where I did my pushups!

But boy did I pay for it today!!!

As Rx'd: 32:06

In the fourth round I missed our 24" concrete retaining wall that we use for box jumps while thinking about how bad this sucked and skinned up both shins something fierce! I am in sooo much pain right now. I caught both toes on the edge and then slid down my entire shin on both sides. I didn't look at my shins at first, I knew I had skinned them badly. What caught my attention first was the 2 large clumps of hair right there on the wall! OUCH!

Oh well, as Farmer Fran always says: "Live to fight another day"

S/F

40/M/170

cfwu

48 minutes- slow, but as rx'd.

bc