August 7, 2008
150 Wallball shots, 20 pound ball
Post time to comments.
Lauren and I want to thank Johnny Mac & Brian Mackenzie, all of the CrossFit Affiliates, and the entire CrossFit community for these dream bikes. All of you have blessed us beyond our wildest dreams. We launched this website and program hoping to make a difference for people, but nothing could have prepared us for the love and friendship that has come our way. Thank you!
Greg and Lauren Glassman
Refining the Kettlebell Snatch with Jeff Martone - video [wmv] [mov]
Posted by lauren at August 7, 2008 8:00 PM
Thank you Lauren and Coach!!!
This will be the end of my legs!
OH MY GOODNESS!! Sounds ouchy!
Karen, is that you???
Greg and Lauren you're the best. Thank YOU guys.
Lauren you look even better than those hot bikes.
Phew - that was intense. I went back to fix a punctuation error and it was worse than dropping the bar when you miss a lift.
Seriously, on Wall Ball shots: 150! This is what I get for going off the main-site programming on the weekend. The gym was closed so I made up my own workout - 50 Box Jumps, 100 Walking Lunges, 150 Squats - and my quads hurt for a couple of days. I was really hoping tomorrow would be a SP/PP/PJ or something.
I like these KB videos, but why do the instructional videos always seem to come the day after we need them. Was this already posted in Exercises/Demos?
Greg & Lauren, thank you!
Jesus you gotta be kidding
Coach and Lauren -
You are the ones that deserve all the thanks for forging this community and changing the lives of so many.
what can you do instead of wall balls?
MaxG, exactamundo. What Coach and Lauren have given the world is priceless...but good show with those bikes!
I think I'm going to sub 16lb Sledgehammer swings...300 of them perhaps? We'll see ;)
Thank you Coach and Lauren...just...thanks....
Those bikes are great! You deserve them and much more.
I don't have enough space at my gym to do wall ball shots, nor do they even have 20lb. medicine balls. What would be a comparable substitute?
Coach and Lauren,
Thank you both for your dedication to all of us!
Regarding the workout: I said earlier that I would be ticked off if it had anything to do with legs. Well, I'm not mad, I'm a wee bit nervous. My legs are tired and sore. Maybe, I just say I did the workout and post a good phantom time on the boards. Hmmm......
I like what im seeing BRING IT ON
coach & lauren -
You Deserve everything you can possibly receive!
Keep kickin it!
Just when you think there isn't a work out that couldn't destroy your legs even more then a typical crossfit workout, there is "Keren"!!
On a more important note, Greg & Lauren, I would like to thank you so much for coming up with such a fantastic program, and how every day im on the edge of my seat for the following workout to be posted. You guys deserve all the thanks in the world!!
tough on the legs but, my buttcheeks are on fire!!!!!!
Truly...thank you Glassman! Enjoy the bikes! Will do Karen with my wife Karen for the first time... funny thing is, I love wallballs and she hates it... :0)
#17 and #19
A good sub for wall ball is jumping dumbbell thrusters. The jump helps mimic the explosiveness of throwing the Dynamax ball. These are killer, so be careful with the weight you use.
I've also seen people do thrusters with an empty bar (no jump) if they have shoulder issues that are aggravated by catching the ball.
coach and lauren: as everyone above me has said, the thanks go to you both
and i can't wait for karen tomorrow. it's gonna be a great birthday present
I'll be subbing the wall balls with 45# thrusters. I'm assuming there is a 1:1 ratio here?
For those of you asking about subs, according to the FAQ the standard sub is thrusters using two 20-lb DBs. This doesn't mimic the explosiveness, required of wall-ball shots, though.
Looking at those bikes in detail, really makes you appreciate them and the perhaps gives a clue into the mind of a crossfit follower:
Not a single corner was cut in the assembly of those bikes. Top end components from top to bottom and front to back. Simplicity in build, yet refined. A single speed requires less maintenance and repairs, kind of like the minimalistic approach CF has taken to equipment.
Perfect gifts for a couple of great folks!
...other funny thing is, today my wife and I and a few friends did the "bottom to bottom Tabata squats" and we sounded just like the group on the video... :0)... it was hilarious and painful at once...... it seems our timing wasn't very good considering tomorrow's WOD...
Ohhhh!!! This is PERFECT!! I just put up a ten foot high pull-up bar in my front yard (could have gone with the back yard, but then the neighbors wouldn't have anything to scoff at)!! Anyways, the reason I went so high was so: 1) its ring friendly & 2) so I have a ten foot target for wall ball. This is GREAT!! But I'm a little bummed out I have to stop at 150. ;-)
Speakin' o balls, I was just watching Dodgeball. Any body catch that gym in the Uber American Instructional Film? Rings, ladder bars, parallel bars, I mean, jeepers!
And then there's the fact that dodgeball was first played by opium addicted china men throwing severed heads. So, what's a head weigh, ten, mebbe twelve pounds? Don't know about you, but in honor of the Beiging olympics, and Patches O'Houllihan, I'll be tossin' a twelve pound ball tomorrow!
Good lord...because my legs weren't already smoked. That which does not kill me I guess...
Nice SS's. King headsets, Thomson posts and stems, Brooks custom saddles, Stan's ZTR 355's, good build.
I love going to the gym, seeing those guys on the machines just sitting there watching you and doing one round of exercises in the time it takes them to rest.
#32...All I know is that dyke can throw!
I suppose my gym wont appreciate me chucking a ball against a wall, so I will have to sub this one out. Yikes
Those bikes are really awesome, the hero names are a great idea and I know if I was riding a race and looked down and saw those names I wouldn't be able to give up. Coach and Lauren deserve those for coming up with such a life changing work out community. (Lauren looks quite good, I must add).
Bad news for me, tomorrow I'm getting a procedure done and am not supposed to work out using arms or chest for 10 days, which is about 2 and a half WOD cycles. This bums me out, but as long as I eat healthy and start running and maybe throw in some squats here and there I should be able to pick up around where I left off. Wish me luck guys, I'll be checking on your progress!
I've never met the Glassmans (Glassmen?), but I know they're better people than I even hoped.
Thanks for giving me free access to the best thing thats ever happened to me fitness wise. Even my skeptic Physical Therapist fiancee buys in 100%.
If you didn't believe in what you preached, this exercise would be an utter failure.
Just look at you're run of the mill personal trainer for more evidence.
Now, I'm going to smoke your workout. Or have it smoke me. I'll let everyone know.
You two are the best. Thanks for everything you do.
What is the standard height for wall ball exercises
Nice Bike Coach....3,2,1,GO!
Lucky for me all I have is a 10lb ball...but I may skip this one and swim. My heart says yes but my legs say NO!
for you folks west of houston, note that Casey Burgener was (or will be, depending on time zone) on Letterman tonight, around 10:40 CDT. it was typical Letterman fare, but props to Casey anyway.
what's like a good time for this?
Thank *you*, Coach & Lauren. What you do is great. I am thoroughly enjoying CF and love to be the part of this global community.
Thank you Coach and Lauren.
Is there somewhere on the CF site that tells who the benchmark workouts are named for? (i.e. who is Fran? Helen? etc?)
Coach & Lauren,
As other have said, we need to thank you. You've changed and enhanced so many lives more than you could ever imagine. The generosity and value of this website and community is priceless.
The bikes are awesome. Ride strong and ride long.
my choice tomorrow is:
a.) sub 45lb bar thrusters
b.) 12lb wall ball (my only one) and increase reps
what do you think?
#36: Thanks for the laugh, I love that movie.
"If you can dodge a wrench, you can dodge a ball!"
Goodnight Karen, see you in the morning.
I have slight jet lag, but I'm excited to get into this, and embrace the suck!
Coach & Lauren, Thank you for your courage, brilliance, and generosity, You have made a difference. Enjoy the bikes.
Coach, and Lauren.
Thanks should be given to the two of you not only for putting out the greatest fitness principles ever, but for changing lives. I look forward to meeting the two of you someday. Coach people want another cert in Okinawa....(hint, hint)
God bless the both of you.
Greg & Lauren,
What you have created has truly changed my life in so many positive ways. My physical & emotional well being as well as my professional career path.
Coach & Lauren,
You're making a difference.
I hope to tell you that in person one day.
choose B) 12 lbs for 200
that's my vote...
I don't have my Dynamax ball yet. Supposedly, it shipped today. I'm having thoughts of gutting a basketball and making a temp medicine ball. Gotta get my CF fix tomorrow!
Anybody else notice how militant the Dynamax crew is about ordering heavy balls? I attempted to order a 20# ball and I got a very long email explaining how 20# is too heavy and how crossfitters hurt themselves all the time using the heavy balls. I finally caved and bought a 10# ball. I figure they know a lot more than me about medicine balls. But if I get the thing and 10# just seems ridiculously easy (which I doubt it will), I'm gonna be a bit irritated.
Wanna go bike riding sometime?
Those bikes are like CF programming: bomb-proof! The girls and heroes are just too cool.
Greg and Lauren, today is the perfect day to offer my thanks. You have received greatly because you have given greatly. Your generosity to me personally has been astounding, and your personal and professional riches are well deserved. Thank you.
Coach and Lauren, thanks for everything and all the hard work. You are truly reaping what you have sown (sp?), in a very positive way.
Karen as rx: 9:56
CrossFit Torii Beach
Coach and Lauren,
Your fitness concepts are gracious enough, however it is your generosity, selflessness, understanding and knowledge that you so happily give away that sets you apart.
NO FREAKING WAY
I was at crossfit revolution today checking the place out, and Eric the owner suggested we do Karen!!! HAHAHA We beat the WOD by 8 hours, LOL. 7:24 my first time through. pretty tough, i won't lie. just got back from Pineapple Express. go see it, hahahahahhaa.
NICE LID COACH
Coach and Lauren,
I support each of your current hairstyles and hope you take those bikes off some sweet jumps.
Love from SF,
I was curious what people thought about using a standard 12# ball but throwing at a 17 foot target?
where can i find a good warm up for the wod's
Coach and Lauren,
I would like to echo the sentiments of others in thanking you for the life changing inspriation you have provided so many of us.
I was fortunate to meet and get to know the Glassman's as well as many of their "family" members. I can honestly say that I have yet to me a more gracious, yet humble pair.
Their unsung support of our military and first responders cannot be overstated. As a member of the latter group, I have personally witnessed their ongoing genorisity to all of those who put themselves on the front lines of societies most dangerous places.
Although the bikes are an exceptional token of appreciation, they cannot begin to repay the debt of gratitude owed to each of you for what you have done for so many of us!
Thanks again and always!!
Coach, Lauren, You're the best! We love you! (We miss the days when you were around more often, but, oh well.)
P.S.: I'm going to make Roger do Karen this time. He won't be able to walk for weeks.
5:18 with a 12pound ball. did not have a 20pound one.
as rx'd w/ a 20# db
i actually used a 20# db and threw it in the air and caught it 150 times. was not as bad as i thought.
Lauren, Coach: ENJOY THE RIDE. We are certainly enjoying the ride with you!
thedogbarks: The Official Crossfit Warm Up is comprised of
Samson Stretch (1 every round, 20-30 secs on each leg)
BTW, it's posted on the FAQ. 1-2-3 GO!
All of them 3x15 if you can manage. Assisted or scaled down if needed. Should take you 10-15mins and could feel like a full wkout... Take it easy.
Err. . . What Dan said.
(sweet jumps are AWESOME!).
I'm totally stoked for Karen...not that my legs feel awesome or anything...not only have the last few days been murder but I just finished the night out with a hockey game.
Guess I'll be havin' fun doin' 150 45# Thrusters at the globogym. They don't have 20# medicine balls much less a 10" wall to throw it against.
Coach and Lauren,
you know you are a hardcore crossfitter and patriot when you have a sick bicycle with the 'heroes' names printed on it
A day does not go by that I'm not constantly reminded of what CF,(Coach and Lauren) have done for this great community. Your generousity constantly encourages us to pay it foward, not just w/a healthy lifestyle but in all aspects of life.
Could never thank you enough.
So... my MB is a basketball filled with 26# of sand. Globo gym only goes up to 12#. Weak! This will be interesting...
Words cannot express the gratitude that I have.
ENJOY Coach & Lauren!!!
We appreciate you and you have made a difference!
Coach & Lauren,
Thanks for all that you have done and continue to do. You deserve what you recieve!
Mmmmmm Mmmmmmm the kool-aid tastes good!!! I try to pass it around as much as possible. I 100% beleive you are making a difference. You have made a difference with me, my wife, and now one of her girlfriends. I do my best to keep my Marines charging ahead with CrossFit. They have seen the changes in me and that motivates them! Also thanks for the input on our new Combat Fitness Test, that's some good stuff!
45# thrusters for me. We'll see how this will work. My poor quads and glutes!
is it still crossfit if I wear gloves while I do the WOD? My hands are torn up from all the pull-ups yeaterday.
PS - I love it
Subbed 35# thrusters.
Greg and Lauren,
I just have to say that I still feel so privileged to have met and seen you and others work on the development of crossfit. I won't ever forget the those awesome days of being a human lab rat with things like the odd lifts and being the one to see if the ropes are safe to climb before anyone else uses them.
awesome... this is one of the only benchmark WODs i hadn't done yet
20k Bar, 150 reps, 22.34
My legs didnt want to do those thrusters!!
Yesterday's WOD: 20:44.
I've gotten a few people interested in playing Fantasy Football, but it was brought to my attention that the sign in procedure was a little troublesome.
Here's the easiest way:
Go to http://fantasysports.yahoo.com and click the link for Fantasy Football. Select join custom league and enter league number 282954 with the password 321go and you're all set.
Thanks again to Corey for pointing this out!
David, is that closed to a select few, or is that something we can all get into? If I need to start my own fantasy league I'd be more than happy.
Lauren and Coach you are welcome. You have given so much to so many.
I wonder if any of the truly astute bike enthusiasts have picked up on the 650B wheel sets or my favorite subtlety, the Fudgie and Athena paw stamp! Enjoy.
As rx'd - 8:13
For all you have done, do, and will continue to do
Thank You Coach and Lauren
Thanks Coach! I am in the best shape of my life thanks to Crossfit, well the 2nd best shape. The best was when I did crossfit the first time around.
150 thrusters 45#
Thank you for the gift of CrossFit. You two make the world a better place, but most of all, you assist, enable, and inspire many world-wide to repeat such an excellent and sincere service to mankind. Many thanks, and God bless you and your family.
Just not going to lay off my legs this week, huh?
Done with a 15lb ball, the heaviest in the gym so I tacked on another 25 reps, dropped way past parallel and threw above 10 feet.
More better faster
20lb ball, 8ft target
Coach and Lauren - thank you for everything!
Single speed MTB - that's awesome.
Those decals would increase anyone's power output for sure!
Those are one of a kind bikes for sure.
I recently swapped out my road bike's gears and made it SS - a whole new world.
We did this on the Monday rest day at CrossFit Fredericton, so who knows what we get to do today!
Karen As Rx'd
Time: 9:10 (-2:34 PR from 080412)
Coach and Lauren,
Thank you for opening all of our eyes to what true fitness is all about. You have changed so many lives and you continue to do it everyday. We affiliates cannot thank you enough for all you have done. I don't know where I would be in my life without CrossFit.
"Karen" as rx'd: 6:58
sub'd 200 wall ball throws with 15 lb. ball as that is all i had access to
Subbed 45# thrusters.
8:28- 12# Dynamax ball to 10' target. Finally found a 10' target at the apartment....My target was the bottom of my upstairs neighbor's porch rail. I saw my neighbors leave this morning so I knew I wasn't going to disturb them.
This was MUCH easier than my usual 25# sandbag throws to the ceiling. I need about a 14-16# ball for these wallball shots.
just back off r&r leave.
does 15lbs of fat count as a weight vest? if so...
as rx'd w/ 15lbs weight vest
On vacation no wall ball, instead did 30 muscle ups for time. First time ever doing it.
time - 10:58
afterwards worked on linking consecutive muscle ups, i was able to get 4. My goal is 10
CFWU x 2 (w/o ohs)
But used 6kg ball (approx 13#, I think)-heaviest I could find at the gym. Target probably between 8-9 ft due to the ceiling height.
scaled w/5kg med ball (workout partner stole the 7kg one)
Dave, I am all for counting fat as a weight vest. I am carrying a good 20lb extra.
No, Coach and Lauren, thank you!
And another testament to the gift you've given us: Jeremy Jones, the most passionate of our DCF partners, is now living his dream job as full-time CrossFit trainer, manager and owner.
Nicole: 7:37 sub'd 14# ball
Coach and Lauren,
You have changed my life in ways I never thought possible. MY thanks to YOU.
Nicole Gordon, CrossFit Hampton Roads
sub'd 20KG Kettlebell swings x 150 reps
I guess it was a lot easier than wallball shots
subbed 120 kb swings 1 pood
maybe that was too easy?
Sand filled basketball weighs 25 lbs.
8:01 as rx'd. Legs are killing me today. I know they are going to die tomorrow after this. Hurray for rest day!
Whats with the leg torture!? Does recovery time not exist in Crossfit?
Subbed 150 20lb dumbbell thrusters. Missed my goal of a sub 10, but will get it next time!
Congratulations on the bikes, Coach & Lauren. May each trail mile together be a blessing to the both of you, and may the spirit of Pukie, patterned onto those awesome leather brooks saddles, be a constant reminder to stand up out of the saddle and peddle hard. :)
How do i get one of those bikes? Seriously are they for sale?
Coach & Lauren: You two are the best! Thanks for all the friendship & support youve shown over the years. We love you.
Greg & Mallee Amundson
Karen as Rx'd, 7:30 on the dot.
Then four mile run and sprints. Pukie snuck up on me again. I should've worn my t-shirt ;)
for those of u looking for substitutes it is not advised but i do them with a 25lb. weight but you must be very careful not to end with a mouth full of bloody chicklets
One more reason to love crossfit...
I'm at work and I went to get some peanut m&m's (get off my back) and they got stuck in the machine. I don't want to put another 50 cents in because I know I'll then eat two packs. So I squat down, and give it a good ole fashion deadlift to the machine. And wah lah - m&m's. Luckily nobody walked by!
Thanks again cf.
My quadricep has been feeling numb, it almost feels like it's asleep. I've been training pretty hard lately and am just wondering if anyone knows if this is fatigue or what I should do for it.
WALL BALL SUB
Jeff Martones KettleBell cert isn't all about Jerks and Snatches! He also teaches the KB wall ball sub.
I wouldn't know where to find a demo of it or I would would have posted it.
It it involves a front squat a flip -n- toss and a catch just like the real deal wall ball. The KB doesn't go up as high (unless you're really brave) and doesn't hit the wall but I think it's a great stand in. It DOES hit the floor a few times though for a person as uncoordinated as me.
It's WAY more fun than the real wall ball. I won't miss being smashed in the face by the ball on every single rep. I can never get that move right. I like my men with smashed up faces - I'd like to keep mine the way it is.
I'm about to do it with my 20# KB
I'll have my mom do some DB thrusters if I can find some 10s! I know I gave her a set of 10s and 6s a long time ago but she doesn't know where she put them. I should make her use my 20s as punishment!
6:35 as Rx'd
Rested a little too much, but wanted to pace myself without burning out. I love WODs that are less than 10:00!
Coach, I've told you so many times and I can't say it enough: Thank you so much for building this amazing community!! Not only has CrossFit changed my life, it has had a dramatic impact on my family, friends, and many loved ones. Now as a new affiliate owner, we are able to pass this 'gift' on to our community. We will always have you to thank!
As Rx'd: 05:06
I can barely type right now!
Scott is doing his later...
Scaled to 11lb. medicine ball.
Subbed dumbell thrusters - 20 lbs
Karen as rx'd
Spent the last two days working with my arms overhead, let's just say the ball was barely making the target. That was humbling.
As Rx'd for women (14# MB/8 ft target)
Last time was 7:30.
Even though I was 4 seconds slower today, my form and accuracy was much much better than last time.
Subbed 2x20lb dumbbell thrusters, 150 times
7:16 in sets of 25
As RX'd 6:31
Coach and Lauren-
I am thrilled that this has been a beneficial experience for the both of you. You certainly deserve all of the blessings of your success, and it is we CF-faithful who owe all the gratitude to you.
Thanks for sticking with us.
10:51 as rx'd
20# KB wallball sub
Thanks Jeff Martone.
7:30 sub'd 14lb ball.
That was great! I love crawling out of the gym after my 15 minute workout and everyone around is looking at me like I'm retarded. If only they new what you can do to yourself in that short amount of time.
I completed the 150 20lb wall ball shots in 10:58.
Then fell over.
Subbed 150 db thrusters 2x20#
viva la revolution!
viva la revolution!
Sorry but that orange coffee cup in Lauren's hand caught my eye; Misha's Coffee from Oldtown Alexandria owned by CFOT Coach extraordinaire; Andrea Seward!
Greg and Lauren, from someone who has been training folks his whole life; Thanks for raising the bar, sharing your vision, and inviting me along for the ride!
Greg and Lauren: You're most welcome. Any chance JMac talked you both into bringing those babies down for our next adventure race. I bet there nothing like sugar sand in Florida on a single gear! Thank you and ENJOY!
Jmac and Brian: Thank you for bringing everyone together to say thank you in such a special way!
...forgot to add...
ran 1 mile warm-up and then 1 mile cool down.
Ohh Trevor, time to go to your dark place today, buddy...
West Tigris Crossfit
subbed #45 bar thrusters for #20 wallball
Tougher than I thought it would be. Almost 18 months into Crossfit and this is the first time I did Karen.
CFWU x 3
150 Wallball shots, 20 pound ball
That was... exhilirating!
20lb. bumbell thrusters
Greg and Lauren,
I'm thankful to have had the opportunity to meet you both in person. Thanks for all you've done, and continue doing, for all of us!
Thank You Lauren and Greg for bringing CrossFit into the lives of so many including myself. You two have created such a large caring family. You have touched the lives physically and mentally of people around the WORLD. It is trully amazing the impact that you have had. Thank You Thank You Thank You!!!
8:15 as rx'd
first time with karen
13:51 - no chalk available - the ball got really slippery!
my first. so... PR? ha!
First time trying this workout.
Black Dragon 7
hurt my right rotator cuff doing one arm dumbell snatch squats yesterday
So, when are these going to become stock bike offerings and where do I get mine?
as rx'd (ten foot target)
I’d like to add my thanks to what seems to be turning into a deserved Glassman appreciation day. I can’t fathom the amount of time, effort, money, and resources that it took to build and takes to maintain the CrossFit community. Freely given away to any takers. It reminds me of folks who refused to patent their inventions because they felt the product served the public good. Not too many folks like that around these days.
And Dan—best quote yet.
4:18 - used a 10lb med ball at 8' x 100 (puppy)
Whats with the leg torture!?
Does crossfit believe in recovery time?
15 LB ball
burn, baby, burn!
4:46 first time i didnt break any up and a pr
8:12 w/ 22lbs med ball
. . . though it lost about 2lbs of sand all over me from rep 75 or so until the finish. Duct tape special. Sand reminded me of my time in the Sandbox.
14:10 As Rx'd with a 12# ball.
I know, Rx was 20 pounds, but Rx was 20 pounds and 10 feet, I calculated the work (f x d) that it would take to move the 20# ball from the bottom of my squat to 10 feet, approx 6.5 ft of travel for 130lb/ft of work. So, a 12 pound ball would need to travel about 11 feet to require the same amount of work, so I made my mark at 14.5 ft, with the use of a 24 inch box, a 10 inch box, and a 5 ft pvc with a marker taped to it (CrossFit leads to creativity). So, eventhough I used less weight, the increased distance requires teh same amount of force, and I consider it still being as Rx'd.
Any comments or criticisms are more than welcome. I'm really weak at wallball, was only getting 4 and 5 shots during the 2nd and 3rd round of Fight Gone Bad at the Cert this weekend, but today I felt good about my performance and look forward to improving.
No,thank YOU Greg and Lauren! :)
During the WU, I thought my legs would be the problem for the WOD, being stiff from the last couple days. Turned out my shoulders were hurting the most.
Subbed 35lb bb thrusters
As rx'd: 11:06
8 sets of 15, followed by 3 sets of 10.
My ass hurts, My lats are on vacation, my traps called me names all night long, and my core told me to go pound salt. and now I have to go do 150 wallballs No Coach I love you! 321 oh screw the motivational crap this is gonna be hell and im psyched!
CFWU x 3
Karen as Rx'd:
Homemade 20# ball and 10' target against house. Raced with the sun before it got over my spot and the shade disappeared.. :) Also thought legs would be the limiting factor -- turns out it was the lower back!
After 32 20# wallballs subbed to 10#. First time doing wallballs since feb before the knee surgery. Legs still weak and left shoulder started acting up. Gonna listen to my body for a while although, I'm pretty sure it's just a matter of time until the shoulders get some work done.
First time with "Karen;" really wanted sub-8, but legs refused to cooperate.
14# ball; 10' target
WU .5 mile walk on tread mill
135# BP x 100
subbed wall ball w/ 40# BB thrusters
as rx'd: 6:06 ... i feel as though my height is a huge advantage for this one since i don't really need to throw the ball all that much further past my hands by the time i'm up on my toes ... maybe just under 2 feet as opposed to some of the shorter guys who have to throw it 3-3.5 feet.
First time trying that one...8:11 as rx'd...I like that one.
Subbed 120 17.5 lb Thrusters
As Rx'd 11:22
First time, great WOD. could of been 1 min faster.
"Karen" for Tall Guys
11' Target (aimed above the box on bball backboard, and to the right)
18# MedBall (heaviest I have access to)
m / 29 / 6'1" / 190#
Karen with 22# ball.
Subbed 45# barbell thrusters.
13:30. I suck at thrusters. Not gassed too badly, but losing contact between bar and chest and frying the shoulders. Need to get some form help.
Did 100 squats to work form after.
Did todays wod "karen" in 9:01.
will someone fill me in on how CROSSFIT feels about supplementation,
Vaso-diolators, creatines, post work out shakes, all the rest, test boosters, please let me know,
I cant wait...after yesterdays WOD my back, abs, triceps, biceps, forearms and o yeah legs! are all on fire, cant wait to see how my body reacts to todays WOD. I only have access to an 8lbs ball, does 200 reps sound about right?
as rxd 4:29
Who really needs to be able to walk up stairs get in there car walk the dog tie their shoe or do any other pedestrian type task not me.. At least coach doesnt seem to think so... Im off to shock in the ice bath
A 11lb med ball was the heaviest in the gym and I wasn't able to bounce it off a wall so I just threw it up in the air as hard as I could.
200 reps, 9:43
Not an official CF position, but all I have read indicates the following:
1. Do the WODs, with a CF, Amundson, or Burg warm-up
2. Supplement WODs with a zone diet, incl fish oil if necessary and
3. Sleep (8 hrs/night preferred)
Thanks ScottE i do eat the zone diet and all, and take my mutis and fish oils, so i am on the right path so far, thanks again
wod as rx'd
Dustin 6'4/m/25/200: 7:22
Brian: 5'8/m/31/160 7:46
Thought it would be the legs that gave in first but it was the shoulders...
Probably not all 10' up but I punished myself by doing them again if I wasn´t satisfied.
Thanks coach for your great work.
Bummed with this. Didn't have it today and I think the arms are still recovering and were taking a lot out of me.
Subbed 45# thrusters w/ barbell. Didn't wanna go w/ the 12# ball. Last time I did, knocked over a picture.
as rx'd 6:52
Just over two weeks into this crossfit thing and I think I might have to petition my condo association to install an elevator in my building. I can hardly walk up the stairs after these workouts....especially todays!
Substituted 6# - 8:22
150 wallballs for time.
Subbed 20lb (total) db thrusters. 10:53.
Did some L sits in warmup and some leg extensions afterwards. I know.. I know... I want some vanity muscle lol
12# was the heaviest I could find.
Anyone else working out here at Crossfit KRAB, Iraq?
as rx'd 8:28
first time with this WOD. Wasn't real happy with my time. I guess some days you have it and some days you don't.
Had to sub 7kg (15#) ball cause its the only one we have at the fire house.
As Rx'd - Time: 8:26
+ 25 shots (to make up for weight) Time: 9:20
+ 2 x 200 meter sprints
Gonna enjoy this.
I have a basketball hoop that has a 10' backboard. I'll have to undo the bolts and take the rim of for today.
Cycled home with a belly full of chicken then Karen. 6'23". Horrible. 40 minutes later still feel sick.
As Rx'ed: 5:19- pr by 1:56, and only second time I've done Karen, but my ace and shoulders get torched with her.
Coach, a bike is the very minimum of what you should receieve for the fitness excellence you endow upon us.
Well, like others, I could only find a lighter ball than Rx. However, unlike others, my gym closed in the middle of my workout. I got 150 in, but that was all before I was kicked out.
150 Wall ball shots
Taking rest day today, crossfit comp this weekend. But I'll be sure to pull a 2 a day on sunday and do this with the wallball sub I learned at Martones KB cert.
Havent been this sore in years!!
Karen: 12# med ball (all I have)
10 foot mark on side of house.
shade and breeze...lucky me
First w/ Karen.
Happy w/time considering how my body feels.
M 38/6'2"/189 time 7:05 Rx
F 34/5'5/ time: 10:50 Rx
F 8/4'9/69 100 reps 6 pound ball 8 feet time: 6:50
I first met Coach a year ago July at the Jupiter cert. Other than a brief exchange of e-mails, my only contact with him was reading his occasional posts, at times acerbic, straight from the bottle no chaser thank you kapow corrections of some fool's blithering mopery. In a word, I was terrified, expecting something on the order of John Houseman in The Paper Chase. By chance, I was lodged in the same motel and literally bumped into him in the lobby Saturday morning. "Johnnie" he exclaimed upon seeing me, and gave me a bear hug. Over the next two days I had the honor of stealing a moment or two of his time as well as listening to his discourses, always riveting, humerous and bristling with knowlege, experience and intelligence, yet he was never arrogant, always humble and kind. I've yet to have the priviledge of meeting Lauren, but I will; nevertheless, those who come here and haven't met them should know that we are in the hands of good shepards, Coach, Lauren and everyone else who comprise this most unique community. The only thing that makes the two bikes special is that they are in the hands of two very special people. Thank you.
250 reps with 12lbs ball
#70 - Mike. That was a great idea about throwing the 20-lb DB in the air and catching it. It was different than doing the 20-lb thrusters (which I have done in the past). You definitely get more of an explosive action throwing it in the air as opposed to thrusting it.
People at the gym were giving me weird looks with throwing the DB in the air according to a buddy. Oh well. Their loss for not crossfitting.
Can't wait for tomorrow's rest day. My legs are done!! Ummm... maybe a light run.
used 14lb Dynamex (SP?) Ball and was sure to hit parallel or below in squat position.
This is a continuation of Comment #140 so I can include Scott's time:
As Rx'd: 05:06
As Rx'd: 08:37
Brandon (Comment #183) and Tony R (#209): Congratulations on being the best on the board. I was hoping I'd have the fastest time today, but I guess I've got more work to do.
cf endurance am
with 10 lbs ball on 9'wall
Thank you so much Coach and Lauren. With Crossfit, I can reach my highest potential as an athlete. You are great people! Thanks again for sharing your knowledge and changing lives.
12 pound ball 9:06
500m row/3x10cfwu w/ 20lb vest
first 56 straight through
Weds night "Bar Wars" is the devil!
Get some, Go again!
Ok, so I do (almost routinely!) disagree with some of the rest day topics and slants on here, but I genuinely wish you both all the very best and appreciate what you've done.
Awesome looking bikes. Great gift. And fitting too - a bicycle is arguably the most efficient machine known to man in terms of energy input and output!
Enjoy them, guys - you've created something great.
as rx'd 5:32
Thank you Coach and Lauren for sharing this life changing program with all of us. When we discovered CrossFit we saw something we really liked and wanted to share with our town, we never projected the number of clients we would attract or the community we would develop. Thank you!
#154 keithcelt. Good to see someone who has my kind of numbers.
CFWU x 3
150 DB Thrusters w/ 20# DBs
Greg and Lauren,
We're blessed to call you friends.
Love you guys.
I hear you gaucoin... 60 minute elbow beating today may postpone it though.
first time with this lady
7:55 broken up....10 foot target
20# ball 10' target x 150 reps
TIME: 9:35 AS RX'D
20 POUND BALL TO 10 FOOT TARGET ASS TO 12' BOX.
I HAD TO RETIRE MY HOME MADE, 20 POUND, SAND FILLED, DUCT TAPED AND LEAKING BASKETBALL TODAY.
WENT ON LINE AND GOT A "REAL" 20 POUND DYNAMAX MEDICINE BALL. IT'S TIME. YES.
MY DOG NOW HAS THE OLD ONE. SHE IS RIPPING IT INTO CHUNKS ABOUT THE SIZE OF YOUR THUMB NAIL. GOOD DOG. GOOOOD DOG.
LIGHT MY FIRE
RURAL/METRO FIRE DEPT.
Done with an 18lbs ball:
25-30# homemade ball (scale is not exact). Throws 9-10 feet high. I will be working on a 20# ball for next time.
Felt great to get the legs moving again after the ankle sprain. 10:20 mostly sets of ten reps w/ small rest
I do not have access to a 20# MD at the gym and decided to do a favorite workout that I am getting a lot of reps in….
** 15 DL every min on the min for 30 min.**
Half were at 105#, and half at 100#. Skipped 3 rounds and ended up at about 405 DL in 30 min. They start easy, and then it gets going pretty good! (note my max DL is 220# so the 100 seems light to start, but its the reps that give this workout a great twist.)
My sincere gratitude to Coach and Lauren as I approach my 3 years of CF. Their thanking all of us is an indication of what tremendous people they are, when in reality we could never thank them enough.
Karen As Rx'd:
14:38, 15 sets of 10.
M / 28 / 71" / 164
150 DB Thrusters @ 20#
To Coach & Mrs. Glassman--may our efforts in pursuit of fitness someday be worthy of your contributions.
TIME: 10:33 AS RX'D
93degrees. First karen. She is tough!
Hi coach and all other crossfit members...
I just needed to say thanks coach!
I used to train like a body builder, hypertrophy training and was quite happy to bulk, at my heaviest I weighed 97kg (+-194lbs) and I thought I looked great!(but had the fitness of a overweight bulldog) I started Crossfit training about 2 months ago I've lost 12kg's! holy moly I had no idea my body fat percentage was that high!! but I feel & look amasing and cannot wait to start training at Crossfit South Africa as soon as all the equipment is ready! I'm also looking forward to the MMA training that they'll provide...
all I can say is i'll never go back to training the old way again...
Crossfit till I die!
Modified buttercup version:
75 throws with 4lb ball to 9foot target
;-o) Starting rest day early!
I think that's a Karen PR for me. I kicked the medicine ball that I would normally sit on out of the picture, so I got no trampoline effect and my squats were way deeper than normal.
I am so looking forward to the rest day tomorrow, and I didn't even do the squat 5x5. I am getting old.
5:02 with a 14lb med ball (all I had)
First time doing this workout. Did the puppies. 100 wallball shots with 10lb ball. It was tough. 4:17. I then attempted the endurance running option but couldn't finish it. From the last three days my legs and butt are like giant bricks.
5:58 with 12lbs ball- heaviest I could find at the gym.
WALLBALL 20lb 19:14
4:41 as rx'ed.
Did 115 in a row to start, then I started to doubt myself (mistake) whether that's possible (it is) so at about 135 reps I went back to 130 to be sure I didn't mis-count. A sub-5 minute result, regardless, which was the goal today.
Too bad OPT's frickin' camera died after the first 90 seconds, I would have liked to post that one.
Intent, dig in you b@#$&^d.
47 / 174
subbed 20# DB Thrusters for WBS
8:32 - First time doing Karen
On a side note, 2 years into CrossFit. The Kool-Aid still tastes good. Best damn program out there! Thanks Coach and the rest of you.
33 yom 230 bwt
first time with karen 20lb ball 10ft target
bike 10 miles
cfwu lite(10 reps)x 3rds
bike 10 miles home
Those bikes are awesome. I have read about the single speed bikes a little but what is their main advantage training wise?
looking forward to the video of Coach tooling around on his new ride!
age 18 bw 170
6:37 as rx'd
6 kg/13# med ball
20 lb DB Thrusters:
13:34 *Arms are killing me I tried to do 1 Wall ball with the 20lb Med ball @ the globo, but I nearly put a hole in the wall (Cheap drywall), so I had to do the Sub.
Coach, you and Lauuren deserve everything you recieve. You have given me more than I could ever give back to you.
Thank you Greg and Lauren so much I am so very proud to br part of this amazing community.
God Bless and full steam ahead!
subbed 23lb ball
Loved #270 comment, "legs and butt like bricks." I feel the same way but that made me laugh all day. Don't really know why but it kept getting to me. Thanks for that. It's the little things that amuse my little mind.
We did this yesterday, total psychic coincidence. I just posted the pics on the Fort Meade blog site.
32YOM 68in 170lb As RX'ed 14:43 (PR)
Was very hard and I am toast! Glad tomorrow is a rest day. I have been doing Crossfit for 2 months now and I am loving every minute of it!
250 various KB swings and Burgener warm up
45# Thrusters instead of a ball
CFWU-12 pu's @ 30lbs.
150-10 lb. wallballs
sub 17.5kg thrusters = 11:20
Warm-up: 3:03 row (765m); CFWU - 3 rounds.
As Rx: 6:19
Cool-down: foam roll.
Is it possible that I look forward to rest days more than to the weekend? My poor legs.
20kg thruster b bell
gaucoin- wow! nice work brother. you canadian firefighters are the real deal. :-)~
bout 12 minutes, right after running 2 miles in sub 8 split
my legs are done
used my ~19# sand filled soccer ball. it had less sand at the end than at the beginning, needs more duct tape.
150 shots, 10:20
Subbed 2 x 20lb DB thrusters
Kicked my a**.
Needed to break it into 5s, and far too early
When I got the hip sorted, they flew up and ROM was better - getting a little better at this.
Also worked out about 1/2 way though I haven't been breathing properly during thrusters.
Wanted to to this with DBs to try and mimic wall ball a little better - will be interesting to compare with an actual ball when I have the chance!
OK ... now my legs are cooked. Thanks Coach!
As RX'ed 9:30
Don't have medicine balls at gym & can't stand doing DB thrusters so did Nate instead:
AMRAP in 20 mins
8 70# DB Swings
Followed with 5-5-5-5-5 back squat @ 225#
Karen as Rxed 5:02 (16 sec slower than PB)
100 Wallball shots, 20 pound ball to 10’ target
I've invented a new "field expedient" medicine ball substitute; the Wet Weather Bag! Just take a standard issue Wet Weather Bag and fill it with sand(plenty of that here) and twist it closed then use 100mph tape to shape it into a ball-like form and Bob's your Uncle you've got a medicine ball...kinda.
Landed on top of my right shoulder after losing control on a jump going downhill mountainbiking 3 weeks ago. Couldn't lift my arm at all for almost one week.
Kept working it with rubber bands, jump-rope etc. Got my first pull-ups last week. Got my first push-ups this week. Did my first thrusters last weekend.
WOD today was a bit to shoulder intense to try so I did this.
10 rounds of:
10 reps, 45# barbell thrusters
The inspiration and will to continue to train and get back to the Rx'd WOD I contribute to the CrossFit community and the Glassmans who make it happen. Thank you!!!
6:51 New PR
As Rx'd w/ a 45# Bar
Legs are wasted but I felt pretty good. Hardest part was the cardio aspect for me. After 5 reps I was gassed. I did 15/7/8/5xthe rest
On a positive side a practically had to catch the bar as I was pushing it up with my finger tips because I was tossin that sucker.
Subbed 10lb ball cause the 20lb one knocked me over backwards. Worked on form and squats were close to perfect. Will work on strength for next time to use 20lbs. This and thrusters are my favorites.
150 45lb thrusters = 8:19
Subbed 2x15# dumbells and did thrusters for 150 reps.
The last 75 took 8 minutes.
My legs are killing me. I'm going to rent a wheelchair to get around tonight.
CFWU x 3 (minus PUs and dips). 21 jumping muscle-ups, starting with rings just above head level and raising height after 5, 10, and 20. Felt like I fatigued faster today (wonder why!), but when I got the point of toes just touching floor I was able to get 1 (hence 21). After 6 failures, decided that was enough for today.
WOD as RX'd. 6:30
I was in my head a little too much, and I let myself whimp out a bit by doing 40, 40, 40, and 30 with rest in between rounds. Need to just suck it up next time and go all out. Seeing posts like gaucoin's time are really inspiring and make me want to try that much harder next time.
Thanks, Coach Glassman, for this great fitness system! I don't care to know where I would be fitness-wise without Crossfit.
subbed 8kg ball which is approx 18 lbs...biggest gym had. And one whole in the drywall...maybe they'll beef up that wall...
used 25lb. plate 9:50
Gaucoin, That's sick. I don't like you anymore... =P I want to get sub 10min.
4:39 (PR) as Rx'd.
p.s. to post 317 fear is a great motivator!
cfwu x 3
150 wallshots subbed 45# thrusters
Sub'd 45# thrusters.
Time = 7:03
20lbs-10 foot marker
globo gym dosn't like wall ball, so:
150x 45lb barbell thrusters in 15:23
my sso stomped me
14# Silver bullet (my duct tape ball)
breakfast: run 46 minutes = 6.1 miles
no ball of proper weight (10# heaviest available), so subbed
150 reps of 45# thrusters (games standard)
time = 9:02
wow. really wanted a faster time than this. 20 reps in, shoulders revealed they were lots more tired than i thought at the start. o wells. room for improvement.
12# x 150
M/52/170 - subbed 25 pound dumbbells for the wall ball; slowest time I've seen on the posts - 18:30, but I did it!
150 wall balls (#10* mb)
my time = 8:28
*i didn't have a #20 MB so i pre-exhausted my delts with 3 sets of #95 barbell presses.
First time with Karen
Temp in the upper 80's
As Rx'd 10:50.
Idea to get sub 10 min next time -- I'll pace myself by doing 15 reps every minute and resting up until the next minute starts. Or I could just go more balls to the wall (pun definitely intended!) and get the whole thing done in half the time!
first 75 with my 20# weight vest that arrived today.
Karen 11:35 Awesome time Gaucoin, I am blown away by the intensity 115 in a row, I did 20 in a row then 10s then finished with 20. No wonder it took me so long. I am allergic to discomfort though...(Must get sub 10)
Well I did this for the first time today. Man I can't barely walk after Karen!
I did 150 x 10lbs since that's all that Globo gym had... I had to break it up into 20 or 25 rep intervals. Forgot to look at the time at the end to get a time.
Did "Jeremy" first, missed it on while on vacation and it's just one of those workouts that has to be done. Time: 5:23
10 minute break then outside to do "Karen" in the rain, the target was a 4" fence post. Time: 8:13
Some dickweed earlier up in the posts referred to us as lemmings. I can think of many worse things to follow. Thank you Coach and Lauren, you have made Crossfit a significant part of my and my familie's life.
Subbed thrusters w/ 45# bar (broken of course)
Anyone have any thoughts on if it is better to have good form or to get through the wod as quickly as possible??
"Karen" AS rx'd
First time doing this one! Loved it.
Thanks again Coach!
Ran 1.5 miles
CFWU x 3
WOD w/ 15# ball (heaviest the gym had) - 6:26
Ran 1.5 miles
Dude, this sucked... 9:35
Max HR 170
Avg HR 151
CFWU x 3
13:38 for Karren
Subbed 35lb. weight plate and did Thusters.
Oh yeah, and had to switch to 25lb. weight plate on the final 75 reps.
My legs feel silly.
altitude 5500 ft above sea level
Didnt have 20 lb medicine ball so used 12lb
200 wallball shots
150 DB Thrusters 20 lbs. (2x 10 lbs.)
5:27 (100 consecutive + 15 + 20 + 15)
It's been a squat-o-rific 3 days!
14lb ball (heaviest I had)
Broken sets, started w 20 reps, then 10 then 20 for the last 40. Hard cardio.
21 DB Snatch R
21 DB Snatch L
15 DB Snatch R
15 DB Snatch L
Row 750 M
9 DB Snatch R
9 DB Snatch L
Row 500 M
120 DB Thrusters (2x 8lbs.)
Right vastus feeling it a lot!
Subbed and scaled down for day 2.
30 DB thrusters x 100- 9:55
5:56 as rx'd
first 57 unbroken... then some 15's... then 10's and whatever else I could manage...
first time doing Karen
my legs will enjoy tomorrow's rest day
as r'xd 9:02. have to admit might not have hit the 9 foot mark the last half
only had 15 LB ball
150 reps (6:55)
150 x 14kg DB (2 x 7kg).
time ~16 min i forgot to look for the time because i was exhausted.
about the 100 x i had to take more rest moments.
56 y.o. 5'10" 157
As Rx'd 9:59.
I knew that my gyms heaviest MB was 12lbs before going today. So while I had some downtime at work, I dug up an old Basketball and made what I thought to be 20lb MB for today.
Got to the gym and weighed the thing. 23lbs! The thing that pissed me off with the ball I made is that it DOSE NOT bounce whatsoever off of the wall. My 15lb ball gives you a bit of leeway with the bounce, but the lack of it today screwed me over. Very unpredictable! Anyways, heres how she went:
Warmup: 5min spin
CFWU x 3
Wod was Rx'd (+3 lbs): 11:12
Cool down: 10 min spin and lots of stretching.
Greg and Lauren,
I've said it many times in many ways, and I'll take advantage of this opportunity to say it again. It's just so extraordinary, so unexpected, such a bolt from the blue to find a something, an anything, that changes a life in mid-stream. So it's been for me with Crossfit. When does anyone discover something after 40 that not only drives them to get better at that particular thing, but re-ignites their drive to get better at EVERYTHING? So it's been for me with Crossfit.
As much as a gift as your program has been the community that has grown up around that program is that much more precious and valuable. Here I am, damn near 50, making friends all over the place. People I can call on. People I can count on. People who can count on me. All this I've received, and so little is asked of me in return. Lemmings? A cult? Not hardly. No, a community drawn together by your strength of character, honesty, and generosity. So it's been for me with Crossfit.
I came to Aromas looking for that elusive handshake, and I received an embrace from you both (for the record both embraces were equally meaningful, but Lauren's was quite pleasant!). Thank you, Greg and Lauren, for your gifts. For my Crossfit. For my seat at the table. For Jeff and Mikki, Dale, Apolloswabbie, Larry L., Karen, Ken C., Jodi and Anthony, Kempie, Barry, Joey, and...well...you get the picture.
Thank you for your friendship.
ouch 10:26 as rx'd but a 150 wall ball monkey off my back as well as gaucoin. I had approx 75 minutes of a painful massage on elbows/biceps/forearms/pecs earlier that started to get painful during the last 75 of these. Started head to head with OPTbro... he left me in his dust.
Happy to have gotten it finished.
my legs are glad of the rest tomorrow before the running cert on the weekend.
8:49 as Rx'd
PR over last time and this time I finally had a 10' target to hit.
Also, a HUGE thank you to Lauren and Greg. Without you there would be no us. We thank you for every opportunity you've given us. To CrossFit!!
subbed 13.2# ball
didn't push very hard - getting over a virus
29 yom, 180 lbs
did 150 thrusters with 20# dumbbells
5:51 15lb ball heaviest i had
4:41 6lb ball
W/ 12# ball 7:03
Temp at 29 Palms---105.1
Temp in C'fit Ripper---98
150 thrusters with 2 x 20 lb dumbbells. Wanted to quit by #30. Legs were giving out when going down stairs at the end....thought I was going to fall. Did not time it.
12:14, as rx. 33/6'/183, 90 degrees, 90% humidity.
The VA Level 1 Cert this past weekend totally redefined my standard of integrity, regarding rep counts. I realized that all of my former PRs were BS, ripe with cheat and missed reps. Today, I probably discounted about 15-20 reps for not quite making it over the line, or for dropping the sweaty ball, or for not making it all the way down below parallel between reps. My time is most unimpressive compared to most posted above, but I know that it is valid, where I'm truly at, and that's alright with me.
One thing I love about the high rep workouts is how when I'm gassed, I always begin to pay a little more attention to efficiency of movement. I often learn more about technique in these WODs than any others. Today, I began to focus in on trying to maximize the rebound off the tight hamstrings at the bottom of the squat, as Rippetoe describes in Starting Strength.
10# ball, 9' target
"karen" as rx'd:
CFWU x 2
w/ 12lb medicine ball( all I have) 250 reps
amen brother, I also pay a bit more attention to the movement and good form when I am getting fatigued.
legs are still ripped from the last several days.
9:23. I have to echo Bingo's very eloquent words. Coach, Lauren, you are special people and we owe you more than we could ever repay. Thank you, and Semper Fi.
M - 33 - 5'10" - 180# BW
DROM Warm Up
CFWU x 1 x 10
WOD as rx'd: 15:10
Notes: A2A at bottom through full hip extension at top. Ball to 10 foot target. Caught a couple with my face.
6:47 as rxed
12 lb. med ball with 8 lb packet from weight vest duct taped to it.
5:16 as rx'd - PB. Previous, 5:52.
Great job gaucoin, couldn't match you today brother.
any suggestions if you have a 20lb ball and no wall ?
I used an adjustable basketball backboard
no 20 lb. ball handy
subbed 12 lb ball, 250 reps
no stopwatch today, but time was roughly 17 minutes
station 12 firemen stepped outside away from the safety of our a/c.
150 wall ball shots... 30# medicine ball
(home made med ball. duct tape wrapped sand filled basketball)
Hey, Karen, how you doin'? Well, I hope, seeing as you just kicked my hinney. Pleasure to have met ya.
M/34/6'2"/188#/In Alabama/Outside/Raining/5:00 pm
12# Med Ball, 10' Brick Wall Target
Heart Rate 1200
That Karen is a Hottie!
As Rx'd 15:38
30yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round.
As rx’d: 15:14
Foam roll after
I made a new 20lb wall ball for this using a rubber basketball and 50lb bag of sand, total cost $7.50. Used an old window screen to remove the pebbles from the sand, pulled the air plug out of the ball with needle nose pliers, and spent an hour with a funnel filling the ball. Weighed it, put the plug back in, and it was good to go with no cutting, glue, or duct tape necessary.
Subbed 40# (2-20# dumbbell) thrusters.
I sub'd a ten pound ball (it's all we had) my time was 4:52 for 150, and 9:27 for 300
I wasn't feeling it today. I then did 4 MU and my skin got torn and I was done for the day.
sub: 15# sand-filled ball (poorly done), 8' target
can't seem to keep up the intensity for any period of time...
now, excuse me while i flush some sand out of my eyes... ugh!
150 Wallball, 20 pounds
only have a set of 30# db's with me and my shoulders are dead from yesterday.
did 50 DB squat cleans for time, 7:25
wall balls are one of my WEAKEST exercises.
i'm still shaking and it's been a good 30 min. rarh.
post: 2x25 weighted sit-ups
My wallball needed duct tape but still just as diabolical
morning: 15 mile bike ride with lots of hills
evening: "Karen" 7:33
ooops hit send before i got to say thanks to coach and lauren for this amazing program and all that you do. i would have never become a trainer, had it not been for crossfit's effect on me. i love this stuff but even more i love teaching my clients this stuff. it's a beautiful thing when they see the light. :-)
p.s. loving the dave castro programming lecture series in the journals, can't wait for next month!
Gold's only had a #10 medicine ball...it still took me 7 minutes, though.
Subbed 45# barbell thrusters:
Rest day coming at the perfect time!
Coach - I just wanted to let you know that Crossfit and this community is making a huge impact on my life and how I view myself. I'm now an athlete again and I know that my potential is limitless, no matter how old I get. Thanks for kicking my rear and creating this whole thing for everyone.
This crushed me: 15:41
8:14 7 sets 20 lb dumbell held with both hands, 8-10 did two 20 lb dumbels one in each hand. Sets of 15.
Is that seriously what wall balls feel like? It's awful. But awesome.
Question to anyone (especially coach): How far should I be squatting down for thrusters/wall balls. My hip is about where my knees are.
subbed two 15 pound dumbbell thrusters.
3rd CF workout.. holy hell.
Then annie but forgot to get the time. Hard combination.
Still not feeling the same after my one week vacation. Hopefully I'll feel better by Monday.
Subbed a large and cumbersome couch cushion.
1st time & #1 on the board at CrossFit Tri-Cities
me- as rx'd 11:56
her - 8# ball 12:03
as rx'd 9:04
ran 1 mile 8:18
26# ball (this is what my basketball filled with sand, wrapped with duct tape weighs out to be)
5:44 with 160 reps with 8 lb ball (all gym had), 15ft target
100x12# wall ball
approx 8 min
Wiped again from landscaping. Just didn't have the spark in me today.
Med ball ~23# and target ~9 ft high
15# ball to 9 ft target
7:55 Pr (prev PR 8:20)
...not bad for post-call
That was disgusting...
my legs decided they didnt even want to push the brakes while i was driving after the past three days.
Anyway...i screwed up.. i said it was 120 reps.. my wife said it was 150.. i insisted.
so for 120 reps - 20# i did 4:59
wife did 120 reps - 11 # in 9:43
15 lbs 150 reps aprox 9 min.
sub: 45# bar thrusters 150 reps
10 ft. Target
Run 1 mile 8:17
45lb thrusters with 20lb vest 150reps 16:52
Sets were 25,25,then 10s
Run (pract jog) 1 mile 8:47
100deg in garage gym
8:42 as rx'd
4:53 thank god for the rest day tomorrow.
10:52. ouch. 10 min ellip wu 20/20.
This will be the icing on the legs...can barely get up from a chair as it is.
Subbed 45# oly. Bar thrusters x 150 =
smoked, ruined legs. This one timed up perfectly on the heels of the previous two WOD's.
150 45# Bar Thrusters
150 12# dumbbell Thrusters
7kg ball, 8ft target
20 min 45lbs weight
The first CrossFit Fantasy Football League filled up so fast that I decided to start another one. If your interested and you were one of the many that were excluded sign up here:
and search for custom league (#346265) password: 321go
Hopefully everyone gets to enter who wants to play!
Had to use a 10 lb ball so i did 200 reps.
Also did the navy seal WOD... it was tough.
Coach & Lauren,
I love you guys! You are true American Patriots and it is a privilege to be your friends. I appreciate and acknowledge everything you have done for the Marine Corps, Coach! Thank you for all you do to make Marines fitter and better prepared for the rigors of combat. CrossFit doesn't just equip Marines for the physical demands of combat, it provides us with mental body armor that enables us to push through the toughest of combat situations. Anyone who has persevered through "EVA" knows what I'm talking about. Maj Andrew Thompson (CrossFit Quantico) gave myself, Susan, Andrea (owner of Misha's - the coffee cup that Lauren is holding in today's picture), and Chriss a tour of the Marine Corps Museum today. Back to CrossFitting at Jerry Hill's CrossFit Old Town first thing tomorrow morning. Jerry is a fantastic Coach, Mentor, Friend, and Marine - thanks for steering me in his direction, Coach! School starts next Monday at the National War College. Great talking to you yesterday my friend! Look forward to seeing you at Tony's next weekend in Virginia Beach! Warmest regards to you & Lauren. Semper Fi,
Only had 15# ball. Took me 8:38 and my husband 8:06.
first time with a 20# ball. have always subbed 45# thruster.
far more of a shoulder/balance wod than thrusters. tho thrusters are a lot harder to catch breath on.
9:29, nearly every hit on the 10' mark.
subbed 15# ball, no 20# ball.
Greg & Lauren,
I took great pleasure in being a part of this. The entire community is responsible for this act. BUT, Johnny Mac easily takes the cake for starting this and getting these bikes from nothing to everything. I think it is safe to say from all of us that this thing has affected all of us in a very similar way.
Like I said before, nothing says ANAEROBIC like a fixed gear/single speed in the endurance world.
Substitute: 12# ball
7:40:00 40#dumbell (He's okay)
subbed 45# Oly bar thrusters (150 reps)
subbed 12# rubber medicine ball to 10-ft target
150 reps: 6:47
200 reps: 9:15
250 reps: 12:05
Can't wait for the 20# ball to arrive soon!
As rx'd 8:15 did in sets of 25.
First attempt at Karen, good form throghout
Breath Breath Breath! 11:34 The ball is my friend.
First time with her
8:26 with 10' target
jeff martone sounds like christopher walken
first week of trying Crossfit so far I'm up in the air.
bw 156 age 39
subbed 150 #45 BB thrusters
for 150 #20 wall ball.
As rx'd: 7:06, first time with Karen
subbed 20# mb jumping thrusters with wieght vest.
threw 20# of sand in a basketball and taped it up. works great.
As Rx'd, 12:33. That hurt
10 lb ball, 11:00
10 lb ball, 10:43
Legs are absolutely toast from heavy squats, snatches, and wallball the past 3 days. Looking forward to tomorrow's rest.
My birthday WOD!
Can't remember if I've done this one before. I'm sure I have, but don't remember my time, anyways. This has been a rough cycle on the legs... gonna be loving that rest day tomorrow.
Thrusters and Wall Ball are, I think, my two least favorite things in the world.
As Rx'd: 12:00 flat (I don't have an exact 10' marker, so hit anywhere between 8' and 10')
First 20 unbroken, then broken into 10s, with occasionally excessive rest times. 103 degrees out there today. Need to work on shortening up the rest periods, and should be able to hit the 10:00 mark next time.
Thought my time was decent, all things considered... until, once again, I saw everyone else's. Nice work everyone.
did karen in the morning
corey - 7:09
bobby - 7:50
fight gone bad in the afternoon
corey - 347
bobby - 280
terrible terrible terrible
Subbed 10 lb ball and 12 foot target...high suck factor. 10:09.
I substituted cutting down 2800 marijuana plants in the national forest as part of our eradication program (CAMP) for the WOD; definitely a good workout.
Filled a basketball today with sand to what I thought was about 20 lbs, turns out it is 22 lbs.
First time doing Karen as R'xd:
A lot harder that a 12 lb ball, that is for sure.
After doing the WOD Friday, Saturday, Sunday, then playing hockey Monday and Wednesday, my shoulder is really bothering me and I needed a night off. I will probably try to do some kind of WOD tomorrow before going to the lake this weekend.
as rx'd 12:27. after 40:00 of ultimate football and the gym attendants bitching I was gonna scuff the court with the MB.
sub thruster with one 40lb db, 12:47
hey K 5150 (#462) fair enough sub but what was your time for that bro? You should get a demo video of it so the rest of us can enjoy the fun.
Thank you Coach and Lauren for Crossfit.Crossfit has changed my life and many of my friends in so many ways. It seems to make one strive to be better in all aspects of life.
subbed 12# ball and guessed on hight
if it could have been rxed it would have been the best wrkout ever
150 Wallball shots, 20 pound ball
150 Wallball shots, 20 pound ball
As rx'ed 7:08
7:24 Great workout!
followed by 25 burpees in 49 seconds 4 burpee challenge
WOW! 7:08 as rx'd
Karen with 15 lb sand-filled ball (heaviest ball we have), 10 ft target
21-15-9 for time of:
15:12 of battling through the HSPUs one at a time after the first 10.
Three days rest coming up for me though I might try and find a med ball and do Karen on one of those days.
Broke too early first time @ 82. Whoo, not enough water today... quads were cramping afterwards pretty badly.
as rx'd 13:50 this sucked... and I know now not to eat dinner an hour before the wod!
Subbed 14#, heaviest gym had.
150 shots, 15# wallball
Really wanted sub 10 but it was a struggle just to toss it up beyond standard door height after the first 50 shots.
Inner elbows are killing me from all the pull-ups over this past week. I think it's called epicondylitis. Medial elbow pain has been my nemesis for the past 10 years or so. Some flexibility is great, but there is such a thing as too much.
Wish I had known that back when I was a college contortionist showing off with retarded party parlor tricks.
First time "Karen"
subbed 25# (each hand) dumbbell thrusters
First 44 were with a 25# sandbag until I couldn't deal with the sand blowing in my face when I caught it. Finished with 150 thrusters w/20# ea dumbbells
150 45 lb thrusters
Subbed 40-lb bar thrusters.
did crossfitex in the am.
11:55 with 19 pound homemade medicine ball. Couldn't quite fit 20 lbs of sand in the ball!
Subbed 16lb Sledgehammer swings with 20lb vest:
150 swings - 8:00
200 swings - 10:25
9:24 with a 27.4 pound homemade ball.
Some of the shots were not 10 ft.
7:47 with a 15 pound ball
M/38/69"/190 - 3rd round of WOD (about 2 weeks trying crossfit)
Wow. That was brutal. Didn't have a wall, so I threw it straight up and caught it.
20 lbs ball
Had to sub thrusters bc no ball and no target high enough in apartment anyways.
Jon m/21/6'0/153 - 40# thruster
Emily f/23/5'5- 30# thruster
As Rx'd (20lb dumbbell)
Thank you Glassmans.
m/27/5-11/ 175 lbs
6:35 w/15 lb ball
Wow, my legs and squats are my weak point. Never really liked working them in other fitness regimes, so I ignored them.. figured I could walk and run...
20:13 as rx'd.
I see the light... bring on the squats.
sub 45# plate for first 75
sub 35# plate for last 75
8:59 w/ a 14lbs ball. We don't have a 20, and I think I'm happy about that :)
Substituted 45# bar thrusters.
Subbed 45# thrusters
...then went to see "The Dark Knight". Great movie.
Thank you Coach and Lauren. What you have given us is truly incredible. I love CrossFit!
6:56 as rx'd
hoping to be around 5:30, but I think I am a little smoked from yesterday. Love that Karen.
My homemade medicine ball is probably ~10-15#'s
Mod: 12 pound hard med ball - heaviest avaiable
Had to do thrusters once again. Should have a D-Ball and a backordered Powermax ball for my birthday Saturday. Woo Hoo!!!!!
150 45# Very Deep Thrusters 9:28
25# Thrusters 10:50
25# Thrusters 9:32 (Should have went with more weight)
"Karen" as rx'd
150 wallballs 20lb
First time doing wallball. Narrowly avoided hitting my face :-)
Piece of cake
Subbed with 20# dumbbell and thrusted it up at an imaginary 10ft target....8:39
really need a wallball!
As rx'd: 5:35
150 Wallball shots, 20 pound ball
I was shooting for a sub 5 minute time and ended up with 4 minutes and 49 seconds. I felt like taking a break at 100 reps but my wife was timing and encouraging me so I pushed all the way through. It's a great day to be alive!
no ball. so i did thrusters with 45lb bar, i actually let go so it flew up about 6 inch's out of my hand, so it was about 8 feet high. but i got the catch and release feel of the wall ball.
45lb x 150 reps 8 feet high - 16:30
20lb dynamax to 8ft target
Didn't have a 20 lb ball so I wore a 20 lb vest and used a 4 lb ball.
subbed 2 20lb dumbbell jumping thrusters x150
At one point I didn't remember if I'd done 90 or 100, so I ended up doing either 150 or 160 reps.
PR by 5 minutes from about a year ago.
gaucoin - wow, nice work!
150 burpees 14:40
MGySgt. USMC M/46/6'2"/202
As Rx'd 14:19
150 wall-ball shots, 20lb ball
subbed jumping DB thrusters, 2 x 5.5kg/12.1lb DB’s
I need a rest day!
sub'd 20lb dumbell thrusters
Linda as rx'd 10:10, 1st go at her!
No 20s, used 15 lb. instead
5:22 As Rx'd
Deep squat, some might have been closer to 9 1/2' high. :) I thougth that this would have been harder on the legs and lungs, but it was the shoulders that were really smoked the most.
Time 7min 47sec
Only had 2k wall ball.
Well, this was my first WOD officially living in Holland!! I'll have to get a bit creative from here on out becuase I no longer have my CF garage gym but I think I'll be able to make due with my surroundings.
10 rounds of 15 jumping squats and 3 HSPU's
Yeah, I got some pretty weird looks. Watch out Holland... here come's CROSSFIT!!
Subbed 5kg (x2) dumbbell thrusters
9kg ball x 150 reps
six minutes and 3 sec. with distraction, entertaining my 4 yr old.
190 male 28
150 45# Thrusters
The room was spinning at one point
Scaled to 6lb mb (all they had and time sucked)
When i first saw the WOD, I thought, that isn't so bad. oh, how naive pups are. I only made it to 75 with a 9lb ball. my legs are screaming today. i am really impressed with the intensity of these workouts.
20 LB Dumbell Thrusters
Then 50 Sit-Ups
Had to substitute thrusters with 45 lb bar.
no 20lb ball used 10lb and tried to hit the ceiling.
Subbed 150 45# Thrusters
Homemade ball worked great, glad I wasn't doing thrusters today.
I know if it wasn't 111 degrees that I could have done a little better. Man do I need a rest day.
15 burpess to warm
150 wall ball, 10ft target
as rx'd w/ 20lb coreball
No 20# ball so I subbed in a 15#.
8m51s as rx'd
next time 25#ball
brutal legs are fried
used 18# ball - 10.5+ feet
palms are numb, forearms shot - feels great to get back into some metcon after months...
7kg ball... no 20lb ball available. Scaled up to 210 reps.
Karen - 10:41
Coach and Lauren-
Like everyone else, I can't begin to put into words just how much Crossfit means to me. When I started Crossfit a year and half ago, I worked for a boss that completely tore me down and spent every day telling me that I was worthless, didn't matter, etc. to the point, I actually started to believe the things he said (he was a bad dude and was threatened by women in general). 29 NOV 06 is the day I started Crossfit and ironically the day bad boss got fired. I did OHS, and it completely filled me up, when I felt so empty and lost. I found my way...four days later after I recovered :), I completed the next set of WODs: Filthy 50, Fight Gone Bad and MURPH and fell in love with Crossfit.
Crossfit saved me because it gave me something so positive to focus on at a time when it was hard to see "the forest through the trees", so to speak. I've read, "You are in Crossfit who you are in real life." I define myself now purely as a Crossfit athlete, and I'm not sure if there is anything in the world better than that. THANK YOU.
15:00. 15lb ball. 175 total reps wallball
lots of rest
plus 200 jump-ropes
First time with Karen. Felt pretty good.
19# med ball
W/ 18 lbs medicine
12:34 18# core ball
This killed my lower back. I gotta get it looked at.
5 Minutes rope jumping + Greg's Wu + Burgners WU
Time as rex'd:
18:45 (yes, almost 20 minutes). First time doing wall balls with a 10 foot target (we normally just throw it as high as we can into the air). Started with 22 pound ball, it broke after 5. I fixed it, so then continued with about 21 pounds until I got 40 reps, then Mike finished and I used the 20 lb ball for the rest. It was leaking sand in my face the whole time. I was just happy to get through all of them. As bad as it was, it wasn't as bad as I though it would be.
7:08 as Rx'd
First time I did this was in 10 mins - goal was to beat 9 mins. Did 17 reps on the minute, then recovered with left over time.
20# ball, estimated 10 foot height, 8.37
Focused on feet under hips, hip movement back/down, vice simply compressing. The challenge is with my limited ankle ROM, I tip forward in the front squat, so maintaining form feels like a penalty, but I began to get a better sense of hip extension into the throw, so I know it wasn't a penalty.
Goal: sub 8 next time. Paul
Warm Up: Greg A's Warm Up, 10 reps per exercise
WOD: Wall Ball Shots: 8:16
I had to use a 15.4lb medicine ball and I used a 12 ft target to try and somewhat compensate for the lighter ball. I was not really pushing the pace too hard, I have been "making up" the workouts that I missed last week and my legs are really sore, so I concentrated on a deep full squat on each rep and accuracy on the shots.
Cool Down: 30 Bar Muscle Ups for time (19:47)
Have Fun, Train hard,
Subbed 20 dumbell thrusters: 7:05
A - 10:40 used 10lb. ball
legs were dead from yesterdays workout but this was still pretty fun.
WOD(12lbs Ball, all that was available)
WOD as rx'd
today there was 3 of us and one ball, so we decided to all do it together and rotate and go as fast as we could. We each did 150 wall balls with the 20 lbs ball in
Only have a 10lb M/Ball
5 mins dead.
Smoked my legs...especially after the CFE session at lunch prior to the mainsite WOD. Did a little variation of "Karen", though. Did it on a basketball court throwing the med ball to the backboard. Hit 100 doing normal wall ball shots and the last 50 I did five and held the med ball to my chest to sprint to the other basketball goal. Did five there and sprinted back and forth until complete. Totally awesome!
Used a 10lb ball....8:33
150 DB Thrusters 20#
I'm starting to get pissed at how slow I am. I've made some real progress in the last couple months, but I need to start stepping on the gas
subbed w/ 15lbs med ball
WOD as rx'd: 4:46 with 25# ball
Another good one today and after this week my quads are really feeling it.
Push it til you Puke!!!
Hey Will K, (#468) that is a fair question - it took about 5 hours, with some breaks, with some time in transit by helicopter stabo between the 4 separate grows. I will work on a video the next time out
subbed with 45# thrusters:
5kg ball for wall ball, Time 5:12
40 mins thai boxing on heavy bag followed by crossfit endurance 200m/400m/600m *2 interval run.
Approx 2 hours traing today, im glad tomorrows a rest day for me.
sub'd 10# ball for 150 reps, heaviest they had at the local globogym
time 4min 20sec
Had to use 2kg wall ball, all that was available. Unable to throw to full height due to restrictions in garage.
@ work, as rx'd, 11:05
Karen with 12# MB - 6:54
Pre: calisthenics + run around block x 2; 20 sec on, 40 sec off x 10 rounds of l-sit (looked more like n-sits after 5 sec each round)
No 20# ball, sub with 20# db in each hand for thrusters x 150
This was my first Karen and it was a lot harder than I thought it was going to be
8:56 with 16# medball
First timed Karen
bit uneven on the finish.
26m 6'5" 222#
scaled to 12#WBS (10 sets of 15 w/ short breaks)
Had to scale this workout down a bit. I have been at CF for 5 weeks now and love it. Unfortunately I had a Sterno-Clavicle dislocation 8 days ago. Karen was my first workout since (other than running). I felt good but think another week of 1/2 intensity workouts will be enough rest.
Dead lifts 265 3x8
Karen (12# ball 75 times)
5:15 (receiving the ball put some unneeded stress on my collarbone)
ran 10 K route to gym.
Did this WOD with 10# dynamax. took 10:52.
Those 11 minutes were harder than an hour of running. And I'm not a particularly strong runner.
took "rest" 1 day early = took 6 & 8 year old to six flags.
today did "karen" with new home made wall ball
50 25 25 20 15 15 = 8:36 rests were between 20 -15 seconds
I am an endurance athlete aren't I? Then why can't I breathe yet? I love this stuff thanks
26 / M / 185
26 / M / 185
Used my new cheap rubber basketball filled with sand. Weighs 21#. Did this one outside, bouncing the ball off a spot 9' up one of the longleaf pine trees in my back yard.
7:43 as rx'd
Could have gone a little faster but paced myself after some of the other workouts
Time: 6:58 as Rx'd
Post: 30 Hspu's w/head to floor
Approx #25 homemade ball
Only have a 12# medicine ball
150 shots in 5:36
150 shots in 10:51
Sub 45lb barbell thrusters
I was quivering for 30 minutes afterward. Holy cow.
On the way out, I was approaching a few of the globo-gym employees at the entrance when one laughed and asked if I had been doing legs. Guess I was not walking well. Anyways, I stopped to explain what I was doing and what Crossfit is, and I was getting a nice response out of two of the three. The third, about a 22 year old meathead who has clearly figured the world out already, just sat there with a smug look on his face. Can't convert 'em all, I guess. No big loss for the Crossfit community, I reckon.
As Rx'ed in 12:32
first 30 were unbroken, then broken into sets of 10-15. Legs didn't hurt at all, for me it was the shoulders and traps that kept making me stop. Good workout though, although as always, I need to stop resting so much. First time with Karen, can't wait for the next time.
Amber - 31/125/5'1 - As Rx'd 8:07
Drew - 31/205/5'10 - As Rx'd 9:58 in an orthopedic boot
That was fun!
taking extra rest day overdid KB swings
I was sure that I was still 20 years old turns out not
slower than last time, but target was higher and form was there (below parallel) 90%
M 53 5'9 188 7:18 with a 16lb MB
These workouts are the greatest! I love working out on the edge!
10lb med ball
Scaled to 15# ball and 9' spot on the wall (10ft ceiling)
Followed up with 30 mins on the recumbent bike.
Subbed with jumping thrusters, 20# dumbbells
as rx'd 8:28
Only have a 10# ball. 150 shots in 7:11.
Added 40 more; 11:15 when stopped.
13:05 (using homemade "wall ball" that started out around 12# but is surely a lot less by now; should've worn goggles--lots of sand in the face which slowed things down significantly.)
My first time with Karen.
Can you say "lung burner"?
Sub'd 20 # dumbell thrusters.
Six minutes straight up.
20 lb ball
10 ft target
10' Target, 20# MB
A friend of mine (M/41 or 42/6' or 6'1"/200 to 215) accomplished in the same time, maybe one second faster.
25lbs ball (basketball filled with sand)
No medicine ball available, so sub'd:
150 Thrusters with 2 x 12kg dumbbells
rx'd 8:07 new pr by 57 sec.
26 burpees + vest
Should have pushed harder
My first Karen (scaled):
100 wall ball shots, 15.4 lbs (7 kg), ~8ft
Age 52/BW 250# 150 Wallball Shots 12:38, after C2 Time Trial (from CrossFit Endurance) 3228 meters in 15 minutes and Tabata Pushups (12/9/10/10/10/11). A big shout out to Lauren and the COACH, Thank You for the great web site and workouts. Stan K.
Sub'd 6.6lb medicine ball.
Sub'd 6.6lb medicine ball (heaviest available).
did this after one arm snatch/pull up WOD
150 wall balls 20 pounds ball=7'52"
done at work,
time = 17min 31sec
done with 25lb ball
15 pound ball is the heaviest we've got
"Karen" as rx'd:
9:00PM on 08/09/08 after pizza and a cupcake.
And to Greg/Lauren -
I know how uncomfortable you are with positive feedback so I'll just say thanks and enjoy the bikes.
- Dan D.
150 thrusters with 45 lb olympic bar - 9:50
First 50 unbroken
20lb basketball filled with sand
10 ft target
12lb ball done 200 reps
(actually done on 8/9 but posted here for "compare to" link)
7.36 as rx'd,
with homemade 20lb ball,used a basket ball
filled with sand !
9:39. Done on a 12 inch box
did the crossfit endurance workout for the first time before this one.
Run 200m 400m 600m 3x
then I rode to the gym to do the wallballs but the gym was closed so I subbed 150 air squats 4:45
did the crossfit endurance workout before this one for the first time.
sprint 200m 400m 600m 3x
then I rode the bike the mile to the gym but it closed earlier than I thought so I subbed 150 air squats, 4:45
18lb ball was all I could find.
As rx'd 7:32
150 thrusters, 45#
150 thrusters, 45#
about 11 mins with a 16# ball.
the video looked so easy!!!!
200 x 6kg wallballs @ 10ft plus
Not trying hard enough, did this one late in evening
Cleans and some kind of rope climb sub tommorra
Sub 22lb dumbell thrusters x 150
*form was HORRIBLE! also realized afterward we performed the workout with a 10-ft line instead of 9-ft.
12# ball. Did 190 reps. Never did this one before. I kept taking breaks. I am a dumbass. If I had only known it would not be all that bad to just keep pushing!.....
Sub'd thruster with two 20# db.
Coming off a break, only managed 120
just did this girl today.
As RX'd, 8.20
gonna shave a minute off of this next time around
2x 8kg dumble thrusters....
13.21 no power in the legs afther those leg days ;)
(forgot to post earlier....did this on the right day...)
150 thusters with a basketball filled with sand.
Just made a sweet medicine ball, and it worked awesome.
First time for Karen!!
Subbed 8lb ball, 150 reps.
Max HR 158
No 20lb ball available so we mixed up what we had...
90 w/12lb. ball then 60 w/15lb. ball - 6:58
75 w/10lb. ball then 75 w/12lb. ball - 6:29
115 w/12lb ball then 35w/15lb ball - 6:42
50 w/15lb ball then 100 w/12lb. ball - 5:45
8:30 as rx'd
1 min rounds, 3 rounds of 20 reps then 6 rounds of 15 reps
did 100. re-hab-ing. Also did L-sits and Hand-stands. Whole thing took about 30 min.
16# WBS to 9'-10'
Subed 12kg med ball, heaviest at the gym
As Rx'd 6:25
Missed a few days, so I made up the following:
CFE WOD: C2: 3x(250/500/850m) 1 on 1 off.
Nancy: Subbed 5kg ball - heaviest the gym had. (7:52) set of 50 then sets of 25.
3x10 25# DB power snatch (each hand)
3x10 Floor wipers (135# bar)
ouch...need the weekend to rest.
22lb sand medicine ball
150 wall ball shots
DID NOT HAVE A BALL, SUB'D 150 BURPEES.
TIME ~12 MIN
AGAIN NO WATCH
150 Thrusters w/ 25lbs Dumbbells 11:55
26# medicine ball. Approx. 13 minutes with 2 phone interruptions. Should have pushed harder, mostly sets of 10.
toughest on shoulders
Intended it up it to like 200 reps, but I don't have the mental wherewithal to do more than Rx.
12# ball, biggest the gym had
most reps were butt-to-ankles
Subbed with 6kg Wall ball shots, 200 reps
TSCHANZY 46YOM, 171LBS 5'9"
JSUT GETTING BACK TO CROSSFIT, AFTER BEING DEPLOYED TO KUWAIT. 1ST TIME FOR THIS WO. NO WALL TO THROUGH AGAINST, I WORK OUT IN A LARGE TENT. AS RXED 10:30
Jennie: 27 F 5'9" 160#
150 Thrusters, 45#
subbed 2 x 17.5kg (38.58 lb) dumbbell thrusters, 150 reps.
150X Thrusters (Bar)
12 foot target
150 Shots with ass to parallette bar
combined with 30 jumping mu's
3 rounds: 50 wall ball, 10 mu
75 x 45lb barbell thrusters
75 x 10lb globogym ball against globogym basketball backboard
Bloody heavy for my BW:-)but pushed through
Not happy, next time def faster:-)
subbed 36# kettlebell
Jeff @ home
Barefoot squats to ball (parallel)
CFWU x 2
WOD w/ 12 lb. ball (heaviest at the gym):
(should have upped the reps considering the weight but still a pretty nice little workout)
Had to sub - no wall or ball.
45# dumbell Thrusters x 90 reps: 19:20
Should have dropped to 35# dumbells and up to 150 thrusters...didn't know the correct sub...
subbed 12# ball (nothing heavier)
First time for this one.
13.33 lost time getting bark out of eye. Still should have been under 10 though
First time doing Karen.
10k medicine ball.
7:40 w/ 12# medicine ball. was the heaviest available at the Y i go to. going to have to make one with a basketball for next time. still very tough, legs are pissed after the last three workouts...
6:35 w/ 8# medicine ball
alex my gf did 75 squats for time - 5:20 or so.
Road bike to/from work
10 sets of 15 alternating with Matt
Matt: Used Basket ball, need to make him a 6-10 lb Wall ball
9:19 with 15lb ball
broken 50,30,20,20,20,10 :~ 1 min rest in between
7 Kg ball.
15 lbs and 9 foot and I knocked out a ceiling tile.
14:08 first time plent of room to get better.
Not as Rx'd: 5:30
Sub'd front squats with 10 lbs for the 20-lb wall balls.
Preceeded with 10 minutes of stretching. This probably would have been a bit faster, but the neighbors stopped by.
Did this on 8/14. (thanks, Bingo, for the thought above).
Only had 15 lb ball.
M 33 / 181 / 6'2.5"
CFWU x 2
150 Wallball shots, 20 pound ball
With 25 lbs ball to 9' target.
(Instead of 20 lbs ball to 10' target)
First time doing Karen. I was aiming for a sub 5 min time and thought I would just rip through it. At 20 reps I already felt the burn... Did sets of 6-12 towards the end with short breaks of 2-3 breaths in between. As usual, a great exercise in humility. Thank you Coach for a great WOD. Lets see how I can pace myself next time.
10 minutes (32 yrs, 5' 6", & 166 lbs)
150 shots with 10 lb (the heaviest the gym had :\)
(done 8/11 after 4 rest days)
Done at home in garage to 9' target.
CFWU - 3. Pushups each round instead of dips & pullups. Superman. No Burgener.
Did workout at home.
What is a wallball shot? I couldn't find a demo on the video demo page. Thanks.
subbed thrusters with 40# db
Scaled down, 100 throws, 19# backpack, thrown over a 10 foot football goal post.
-A milk jug cracked and started leaking around 50 tosses.
-Another broke when I dropped the bag at 70.
-Most of the water had leaked out by 100 so there was no point continuing with a limp 8 pound bag.
-This would have been a fun wod to do rx'd but I lacked the equipment. (dumbbells were not a possibility)
big green ball (probs 30 lbs)
Mark = 9:54 (20#)
Theresa = 11:17 (14#)
actually did this workout on 8/10/08.
on vac w/o access to internet, subbed:
10 MB cleans
Mark= 18:17 (20#)
Theresa = 20:?? (14#)
made up on 8/20
subbed thrusters with two 20# for 100 and a 40# for 50.
I was only going to do scaled down to 100 which took 12:00
I then took a 5 minute break, and realized I just wanted to do it so I finished the last 50 in 6:00
Harbaugh- 19:45 as Rx'd
off my shoulder... so did back squats instead:
45 x 5
135 x 5
155 x 5
155 x 5
155 x 5
...feelin' real sore...
oops! take it back... skipped this day...
Posting late; lost note for time.
M 36/64/149 Completed on 28AUG08
As Rx'd (with 23lb sand filled basketball)
cfwu x 1
sub'd 150 45# thrusters
No 20# ball,
Subbed tire (@300#) flips x50
Puppies: 100 wallball shots, 10 pound ball to 8' target
time was 6:14 minutes
sub'd 35# power thrusters [didnt have ball but big thx to ball inventions posted, will rigg my own eventually]
roughly 14 minutes. took me 20 minutes to cool down. wow i'm going to hurt next 2 days
Drew 6:27 12lb ball
Troy 7:26 12 lb Ball
23lb homemade ball
as Rx'ed - 9:30
Done at Crossfit Clarksville
only had 12# ball; 5:51, sucked!
m/30/73"/185 first Karen
11# (all we have)
had to sub #45 thursters
did 150 in 9:21
as Rx'ed but with 22#
only had a 12lbs ball (to light)