Wow. Don't think I've tried this one before. Looks like perfectly miserable:)

My damn ankle. Going to have to skip it. Wish I had a rower.

YAY Crossfit! I missed you today, and can't wait to get my bod on you tomorrow with Kelly. Like a good lover you always deliver;)
The Gillian video mov version isnt accessible

New one for me...
can't wait!!!

1- It gets rough by set 3 or 4, but it's easliy doable. Good workout. Have fun.

Tomorrow's an off day. Smoked myself past few days. And who the heck wants to work(out) on Super Bowl Sunday anyway?

The wmv version is broken too. At any rate, looks like fun except that I have no 20 lb. wall ball.

#5 jay

I definitely want to work out tomorrow lol. Crossfit is way more important to me than the Super Bowl ever will be. Then again that's just me...and I'm from Michigan....aka Detroit Lions...nuff said haha

Hmmm... Never met 'Kelly' before...

Go Cardinals!!!

OK
Something a little new to us but beware that the wall ball shots are brutal, remember to go to full depth on the squat and just don't catch it, it will make the run all the more painfull. Might want to do this one before the Superbowl becuase a sitting position is all that you will be able to handle. I think that Pukie will come for a visit, 3-2-1 GO. Go Steelers

OK went to journal and watched it there.
Wow Gillian your attitude and approach are right on! I admire and respect you so much. Everyone should watch that and heed your words!! You are a great example. Thank you!

M/30/175 Rx...24:37...first time with Kelly!

great vid! i dig Pat Sherwood's coaching style.

as for "Kelly" well, if i'm still alive after tomorrow's 13.1 miles (Surf City Half Marathon) and then work...

hmm... on second thought; no. no, this WOD'll hafta wait.

ALL RIGHT!!!!!!! s'more loves "kelly"!!! Have a great training day brothers and sisters...THANKS SO MUCH COACH WHAT A WONDERFULL WOD...

One of my favorite girls..enjoy the pain the sadistic "kelly" has arrived....wohoooo!!!

GGGoooooooo SSSSTTTTEEEEEEEEEEEEEEEELLLLLLEEEEERRRRRRSSSSSSS!!

Wow looks like fun. I can't wait until tomorrow. I know it's my off day, but I want to go the gym and do Kelly.

I do believe that this is the FIRST wod that I did last year!! Cool... excited to see how it compares!!

eric #7 im with you on that one. except the lions part (vikings). but ill take crossfit over a football game any day. excited to meet kelly for the first time

what a coinkidink, kelly was the name of the first girl to break my heart, sounds like as much fun as that

This WOD looks like a good one!! First time meeting Kelly for me as well so it should be fun :]

my quads and glutes hurt just looking at Kelly... Oh well, if I wanted easy workouts I could have the meathead trainers at my globogym walk me through a machine workout!

Hope to post a respectable time tomorrow by noon...

oh boy, just did this one friday morning and added 30 situps to each round, I will have to see how the body is feeling tomorrow to do it again

So what would a better sub for 24' box jumps be....20' box jumps or double unders? Thanks!

Did anyone else notice in the video the woman in the green shirt that is 10 months pregnant? Now that is motivating! She sets the bar for dedication.

First date w Kelly, looking forward to it. Paul

Looks like a I need to go finish my home made med ball before tomorrow...

Hey all, new to crossfit just wanted to say hey and thank you for all the help. I get so many tips and so much advice just from reading all the comments that I don't even have to ask haha.

wellcome to the family #26 Billy in Irak...stay safe train hardcore...

did Gillian used to be just Gill?

22 Fosco

It seems that you have a 20' box but not a 24' one?? If that is so, just put something under it to prop it up. A couple 45 pound plates should do it....

I'm no expert but my guess is 20' box is a better sub than double unders. Just add 6 reps because 30 jumps x 24 inches = 720 total inches. 720 total / 20 inch box = 36 jumps.

fosco do the 20" jumps add 5 or 8 jumps...hope you have a great training day...kelly is tough but FEELS GREAT!!!

This looks like something that I would want to do when I can't think of what to do at the 24 hour gym.

Hey Billy - welcome, hang on and hope you have a good time.

sub city again for me darn it.

5 rounds
500m one leg row
15 HSPU
15 one leg box jump

20;56

#17 Ramsland
Anything is better than the Lions!!! lol. This will be my first Kelly as well, can't wait!

I need to work off that pizza and oreo mcflurry i had today. Oh mannnn was that good! Gotta love the cheat days. And somehow I lost 2 pounds! WTF!!!

#32 Rookie

hahaha, dude you are hilarious! That one leg is going to be ripped by the time your done and your other is all healed and ready to go again. I love your determination to get the WOD done no matter what. So awesome!

Rookie that sub wod looks awesome...and one legged THATS THE ATTITUDE!!! congrats bro keep training..it's amazing..ah? Nothin can stop the will

hi Eric i hope you are doing just great...are you gonna hit "Kelly"

Holy crap the last 3 WODs have been brutal. BRING IT>

billy in iraq~how are the gyms on the fobs over there? i leave wed.

7- Sorry to hear that you're not a football fan, EG. Exercise is just something I do. However, football IS WHAT I AM! I'm probably half brain dead now from my years of playing, but I would go back and do it again even if someone told me that I would be completely brain dead the second time around. Besides, I could do that workout on Monday. Could I watch the Super Bowl on Monday? Nah. I'd have to wait another year to watch it! My back and legs need a break anyway.

Don't cheat yourself on those wall balls now, EG. Gotta get at least parallel. Mwahahahahahaha...

Hello to anyone new to Crossfit this year. Were you around at the beginning of January when a bunch of us coordinated to take turns pre-answering common questions? Well, Bingo, who started the idea, took January and for February you get me.

I am a 40 year old Marine currently stationed at NBVC Pt Mugu in California. I started Crossfit a little more than 2 years ago and went to the Level 1 Cert about a year and a half ago. I am not currently in a deploying billet but I travel a lot for work. Indeed, I am in Jacksonville Fl right now ending my 2nd of 5 consecutive weeks away from home. I am getting good at eating right and finding time to work out while traveling. But I digress…

This wod is one of the “New Girls”, all named after badass crossfit women. Warm-up, start your stopwatch and then run 400m, do 30 box jumps, and 30 wall ball shots then go straight into another 400m run. Continue the run, jumps, wall balls cycle until you’ve done 5 sets of each and then stop the timer. Post your time to comments.

You might find yourself gassing on the box jumps. If so, try stepping up, stepping down or both. As long as you have both feet on the box with open hips at the top it counts as a rep. Any questions? Check out the “box jumps” and “box jumps variations” videos under the Exercises & Demos link on the left side of the main page. Don’t have a 24” box? Find something to jump on, measure the height and use that being sure to post how high it was so next time you know what you are trying to beat.

For the wall ball shots, use a 20 lb medicine ball. Hold the ball in front of your face, do a squat (as with everything else, the crease of your shorts has to go below the level of your knee to count it) and come up fast, throw the ball at a target marked 10’ up on the wall (8’ for the women). Catch the ball and that’s one rep. What do you know? There is a video under "Exercises & Demos". It’s harder than it sounds, expect your heart rate to get very high. Use a lighter ball or a lower target or both if it’s too much for you. Again, document what you did so next time you can compare your results. No medicine ball or wall to throw it against? Check out the FAQ’s under substitutions and you’ll see you can do thrusters with a barbell or 20lb dumbbells. Don’t throw them in the air. It’s dangerous. Just do them fast. Better yet make a med ball out of an old basketball by filling it with sand. Instructions are in the FAQ’s. Better instructions are in an old crossfit journal article.

Have fun with Kelly!

First time dancing with Kelly, LET'S GET IT ON!!!

Nice JPW! Thanks in advance.

#38

The gym here isn't bad. Most of the FOBs and COPs now have a decent setup. Just be careful with the crossfit style workouts, the gym staff doesn't like all the running around and the occasional dropping of weights.

#36 s'more
Hey there man! You better believe I'll be hittin up Kelly tomorrow! Have to work off the junk food and break in the new shoes! I'll be looking forward to see what kind of time you post! Your times are generally better than mine so it gives me something to work towards! At least i can beat you at saying...big hugs!!! :)

#39 jay
It's not that i'm not a fan...it's....the Lions man. I mean seriously, think of what i have to work with here! haha. However, if you're that passionate about football (which is awesome) then by all means take a breather and enjoy yourself :) Especially if your body is feeling like it could use it!
And I will personally make sure that i go below parallel on every rep just for you buddy! No half a$$ reps from me or may God knock me out and drive my head into a squat rack. Wait...that seems vaguely familiar... :P

#42 bingo
Never got to say thank you for all your hard work during the month of January! You did a great job, as always

#40 JPW
Looks like it's your turn! Looking forward to it, certainly off to a great start :)

Good Evening Everyone!

To everyone who "cheated" today on their diets, I made cookies in your honour! I am wondering if any of you are in Toronto? I endeavor to host a brunch in March and you are my best friends!

Today I learned a little bit about having patience with others and myself. When things do not go as planned, it throws me and I get frustrated; I beat myself up. In reading Louise Hay I am slowly beginning to recognize my negative self-talk and am changing it. Sometimes I read posts where someone says, "I suck" or that is otherwise self-depricating. Be kind to yourselves - remember that you are speaking to an individual, a person who had the courage to face a challenge head-on and see it through until the end. Our times will not always be what we want however, a big part of training in Crossfit is learning how to come back and try again. Life is unpredictable - so are the workouts. Our performance as parents, children, employees, bosses, and siblings or spouses is at times less-than-exemplary....but life is not about perfect. Like crossfit, life is about facing uncertainty with optimism, verve and confidence in our abilities. We do not "suck"....we just learn more about our technique, our endurance or our capacity some days than others.

So, take Kelly, learn what you can, and enjoy every moment you have with her.

Take care of you!

Luv Jen

Jennifer love you girl...you are deep...you post great comments your words are full of kindness...we are lucky for have you in the crossfit family...BIG HUGE HUGS =)

I've always heard keep your knees behind your toes when doing squats, for safety purposes, but here I think I've heard keep your knees over your toes. Which is correct and safe?

Here's to hoping my date with Kelly goes better than one with Barbara, which ended with me losing my fajita dinner from the night before.

For the record, I didn't have any trouble with the videos.

Watch for #85, Jerheme Urban, of the Cardinals tomorrow in the Super Bowl! His sister is a friend of mine.

Looks awesome. I've been waiting for a box jump workout since I restarted 2 weeks ago. I'll hit this one up Monday.

M/36/148

@ home, equipment issues, subbed 19" box, subbed 45# barbell thrusters, runs outside, 22:14

last time Kelly as rx'd @ CF Snohomish 32:10, Kelly...we shall meet again...Love this WOD coach, what a leg blaster...

Good Luck to Crossfitter, BJ Penn! Here's to a Fight gone GOOD tonight!

BJ is a bad dude, and I love him. But he looks to be out of shape

BJ is in terrible shape
emarassing

what a joke

No Kelly for me today. I'm in Pittsburgh for the Super Bowl and I plan to spend my day accordingly.

m/28/185

18min15 as rx

Scaled to "Pack": 3 rounds instead of 5.
5kg wall ball.

21'59".

F/33/62kg

GSP fully dominated! OHHHH CANADA!

You gotta check this video out...this dude is, well my hero...

http://www.youtube.com/watch?v=kNqUBnGXljM&eurl=http://www.numaga.com/index.php/hd/50-videos/1548-extremely-strong-guy&feature=player_embedded

Wish I could do muscle-ups like him, not to mention the amazing core strength demonstrated.

Thank you all for your comments on the work outs. It helps while deployed due to the lack of equipment. And also i wanted to know if any one else lifts wieghts along with doing crossfit for more of a workout?

I want to start the workout routine that GSP follows. Penn got his a** whooped! hehe

My first date with Kelly today....I have a feeling I'm gonna get my a$$ kicked!! Good thing I enjoy a good fight :)

Watched the Pierre v. Penn fight at 6am Sunday and I'll be hitting up the Super Bowl at 2am Monday.....gotta love the live show times in Iraq!!

#38 Ramsland...the type of gym facility you'll have will always depend on where you wind up over here. Some places have better gyms than the posts back in the states...others, like mine, resemble hand me down equipment from the dawn of weightlifting! :) If you wind up in one of our more austere COPs (like me), get to know the guys with welding and carpentry skills and you can build your own "garage" gym. That's what we did here and its working out great for us. Good luck to you and keep your head down.

BJ should've stuck with crossfit...he was out of shape and it showed. GSP looked as dominant as ever. Thiago doesn't even have a chance.

So isn't it about time BJ Penn started crossfitting again??? He only got his ass handed to him from my fellow canadian. It's great how he prepares himself to fight up another weight class, just gains some more fat, didn't add a pound of muscle. What can you expect when his workouts consist of long slow running and incline dumbbell bench press.

23:22 with scaled down jumps and wall ball.

23:22 with scaled down jumps and wall ball.

Yes! One of my favorites. Last week I swapped in crunches for wall ball throws.

Ugh, that was tough. No medicine ball, so substituted thrusters with 20kg bar. Used a 27" pile of bricks for my box jumps :)

24:42 - only three rounds.

Had to scale it back because I had to do the whole thing outside in the 38 degree heat and it was killing me. Whew.

i don't have a 20lbs medicine ball with me.
what can i replace with wall ball shots?

JPW,

thanx a lot. Your comments and advices are really helpful. I believe there's lots of us who did not have a chance to go to certification. Videos are helpful, of course, but sometimes we do not see small differences.
To those who have problem watching video, try installing new VCL (I think version is 0.9), works like a charm.
Enjoy!

Correction: that is VLC, of course.

S'more and Matt, thanks I shoulda thought to just add a few more jumps. Makes sense! There's a bench that is approximately 20' by the track that i can use for box jumps but no actual box in my rec center =/. I'm just gonna make sure to do 37 box jumps, should cover it. Thanks again!

First Kelly I can remember.

Row 400m
35lb KB thruster, slight toss at top.
app. 18" Box Jump

At local gym at Warhorse...smoker.

25:46

The Ice Fishing Tournament at CF One World was an absolute riot! Freddy, thanks for hosting a stellar event. All of those warm-ups with the fish game paid off...It got me 2nd place and the highest score of the night :)

m/43/74kg
Burgener + snatch wu
5x:
Run 400 meters
30 Box jump, 40 cm (16 inch) bench continuous
30 Wall ball shots, 6 kg (13 pound) ball
24:21 min

iron-cross training

M/32/155/5´9"

Time: 23:35
Also did a 40kg snatch for the first time (happy!)

the wieghts room is on the 3rd floor of my gym and a long way away from treadmills so i subbed 50 tuck jumps for the run, and 20k barbell thrusters for the wall ball. so i did-
50tuck jumps
30 box jumps @ 24''
30 20k barbell thrusters
5 rounds
my time was 44.10, and my time is usually slower than most on the boards, but this is terrible... do i just suck or have the subs made it more difficult, leading to a far slower time? I have never done wall ball so i cannot tell how it compares to thrusters with the bar.

Jennifer- you make me want to go to Toronto just to meet you. Louise Hay is great isn't she? I have been harassed all nite by texts from my stalking ex bf and I was starting to succumb to his mental wand waving, thought I'd distract myself by reading comments early and your post was so inspiring and uplifting. I know this dude's MO is to wear me down so that I will eventually contact him and then he can sink his hooks into me. I will not let him- and neither will Tracker and the dudes @ montclair would give him a beat down as well. Heck, at this point *I* could give him a beat down with my new found bad-a**edness. Now and then I forget how much I'm worth and what I deserve, thanks for reminding me of Louise and her healing words.
Ahem.... Enough of this touch feely sentiment!
Let's giddy-up and GET SOME! mwah sailor erin!
Me n Tracker @ the globo- Bad English for all! LOL

32:45 sub 500m row for run

Cheated big time on the Zone diet today. Had a BBQ to go to. Tons of food. I tried to eat in moderation but when there are friends beer and good food around it's not that easy. This will be just the cure for stepping out of my routine for me tomorrow. I don't have the ball so I guess it's barbell thrusters. Nice!

I have lost, before the BBQ today, 11 lbs since the 1st. I will be attending the Level 1 in Okinawa in two weeks. Thanks CrossFit/CrossFit community.

40/m/176cm/72kg

26 inch (65cm) box, but only 13# (6kg) medicineball

27:18 (last time 27:11)

rd 1: 4:53 (5:01)
rd 2: 5:27 (5:11)
rd 3: 5:47 (5:32)
rd 4: 5:44 (5:50)
rd 5: 5:27 (5:36)

Box jumps slow but steady, wallballs continuous, icy roads.

5 rnds for time"
400 m run
20" bench jumps
45# thrusters

Time: 40:10

Boots and Utes.
Sub'd 50 (ish) pound murder ball.

37:47

This was the toughest workout I can remember in a long time.

Almost forgot, jumped on a picnic table bench. We estimated it to be 22" or so

Hey Rookie, sorry I missed your post on sat, I was busy painting all day, now that was a work out haha....

Yea I bet One Legged rows were insane... way to keep push the envelope hope all is well!

S'more... get ready today you and I are going head to head!

Good Luck Xfitters, lets get some!

BJ penn poor showing, should have stuck to crossfit!! Maybe fight gone bad needs to be renamed now.... Kelly, kelly, kelly, my heart pounds for you!

I'm very new to Cross Fit. So new, infact, that this was my very first Crossfit Workout. I squeeze my workouts in at home before heading into work, so my equipment is limited. An added benefit for me is that I have to exercise my brain with creative thinking in addition to exercising my body. Anyway, this was a great workout. I didn't have a stop watch so I don't know what my time was, but I can honestly say that I gave it my all on every set. I also don't have a medicine ball (yet), so I improvised with an empty beer keg I had picked up for strong man training (keg toss).

I got one of the most intense workouts I've had in a very long time.

#88 Sean Welcome

Empty beer keg?! ROFL

what kind of wall did you throw it up against? :)

Go Steelers! This Jersey girl can't wait for Bruce tonight

34:20

Treadmill and unfortunately, only a 20" box.

6000' makes the air thin!

28:19

measured by truck around 0.4 mi
second step of entrance for box jump and
soccer ball filled with gravel, unknown weight

7500' and 30 degrees takes a toll on your lungs

I don't see a city in today's picture. Arew all the buildings covered by snow?

Nice fight last night, gotta love GSP!

#46 Jennifer
What? Cookies you say?? Where!! Cookies are truly my greatest downfall when it comes to junk food. Luckily, no one makes them that often so it's never a problem, phew.
As usual, your posts continue to be inspiring and thoughtful. Keep it up, I love reading them :)
Oh and I was in Toronto for my birthday which was way back in November, but I live 8 hours away in crappy Michigan :( Dang!

#79 Strong Lil Pony
Don't ever let the douchbaggery of some guy (or anyone for that matter) get you down! I myself would give him a swift kick in the ear if need be! ;) Keep your head up and spirits high, if you can make it through the brutal mental beatdown of a CF work out, you can handle just about anything i figure! :)

23/m/180
31:10 with stiff wind, ~30" box, and very uncooperative medicine ball

?? My ? is: can pull-ups/push-ups/dips be done everyday in these WOD's? Since I was sore yesterday before I even did the warm-up, I feel I may be overtraining. I have problems doing even the 3 sets of 10 pull-ups for the warm-up? My arms/shoulder/back are sore. I would say I was in gd shape before starting CF 3 wks ago but not "great" shape which is what I am striving for. Can anyone help illustrate this for me? Thanks and
Go Cards. I am in St. Louis, that was our team! Kurt W. is awesome too.

F/133/5'3

No mediball other than my 'lil 9lb Everlast ball with handles.

No box available either other than my front steps, which have a 8 inch riser...

So I used what I had and did the 400 meter runs with the above subs and still got a measly:

35:46

Excellent event at One World last night- great group of people! Always nice meeting new people and putting a face with a name!

149 5'7.5" 33 yom

only sub was wall balls to 9' ceiling and did 35 reps per rd to make up for that extra ft-

29:23-
1st time at this wod and was unsure of pacing

def not a leg friendly wod-

wellcome sean best wishes bro...

hi strong lil pony you know people can be so bad i know that i'm divorce i make mistakes before get married she did mistakes when we were married (revenge i think) we split and back as her wish (my mistake pay a supposed due) i suffer because a man in love try every thing but one day i realice something the problem was me...the words can sound great but means nothing untill you can probe them...

You know LIL PONY i'm glat that happen was a great experience i learn a lot...makes you stronger well sometimes too hard...my daugther(unborn) is first then me because if i'm fine i can support those who i love...girl people can hurt you but depends to you if you let them..be strong

I hope you can understand this because i can't hahaha!!

2837

barbell thrusters (45) instead of wall ball

go chief

23:15 4 1/2 min faster than last time as RX'd. I got sub 21 next time too many breaks. 30 y/o male 185lbs. DO WORK!!!!!!!!!

Used Noelʻs and JoelCʻs Murderball. I swear i am going to destroy that thing.

34:25

M/32/73"/220

M/25/135/5'11"

30:42

Never mind Kelly, here's the real WOD: http://www.youtube.com/watch?v=MctPl78vxq4 (wfs). It feels like a CF WOD with 25x the explanation and weird exercises like "jumps" and "one-legged deadlifts". See if you can top this guy's weak score.

M/25/190

As Rx'd

35:47

Had no gass from the get go

Farmer workout puppy style.

First run in years!

5:37
6:27
7:19

75# square hay bale makes a great box for old man

Only had a 6# ball, will work on getting more ###

What does not kill you makes you stronger, right?

Robboflo
2nd week of Crossfit
45 next month

Ran 8.75 Miles, rested 2 hours, then did the WOD to stay at 10 miles for my marathon training.

5 Rounds = 28:11

Felt Great, only one slow round... #3

Thanks Coach...

Go Cardinals I Guess ...(I'm an EAGLES fan)

33:46 Rx

Great WOD!

24:30

ok, i get it, we're bipedal. for f#@k's sake.

28:42
15 Lb Dumbell thrusters in lieu of Wall balls
M/37/165

Robboflo- dude you're not old! 45 is the new 30. LOL Aw, its all in yer head. Think young, be young. And yes, what does not kill you, def does make you stronger. And *smarter*.

s'more- Yea my divorce taught me a lot too. Funny, I am good friends with my ex husband now, we were very young when we got together and made loads of poor choices. This guy im talking bout now is fairly new. I think now the reason he specifically did not like me to crossfit was because he saw the mental toughness you and eric mentioned. I think he saw that he was not going to be able to have a hold on me for much longer. He did not like me trying to fix things around my house on my own, that I have power tools - and they're not pink LOL-( I would hurt myself- again like crossfit) Crossfit really has made me stronger, not just physically, and the support I've gotten here on the boards is a blessing. Yo puedo entender sus palabras siempre porque ud. habla con amor y luz. que belleza en sus pensamientos! gracias...

Bad English for all!

bad tempered, neckscarf wearing, british, male. 49,77kg.
as rxd 34.05
In a light snow blizzard. London is cold

29:33
subbed 500m row for run due to snow

Ok so weak performance...I am waiting for your time S'more, this shall be a sad day lol...

24:45...

Need to find more fuel, legs shot for no reason....

21:00
not very good first kelly was hoping for sub 20;
next time for sure
m 21 185

Did this solo @ my hometown globo...

Kelly - first time BrandX scaled Pack
.25 mi on TM
20" box jumps x 15
15# body bar thrusters x 15
5 rounds for time = 20:08

I really like this one!

Still new to Crossfit.

Scaled Buttercups

Ran 400 meters about 3min
10 box jumps
10 wall balls
3 rounds

Fairly new to CrossFit... 29:45

Andrew,

You must be getting old...i got this one at Mildenhall in 26:53 and thought that sucked...i also had a newbie hit it with me using a 20" box and 12# medicine ball...she did it in 23:40...i felt bad...i'm coming to see you in March and will find out this weekend if there is a Germany trip in your near future...

Cheers from RAF Mildenhall,

Anthony

26:36

Subs:

- The highest platform I had was 18" vice 24"

- 10-lb dumbbell thrusters for wall-ball shots (i.e., 10 lbs per hand ... increase to 15 lbs next time)

I'm sure this will probably suck! I'm excited!

Aloha,

Jordan

As predicted, GSP dominated. Pretty sure even if BJ stuck to Crossfit, he would have lost...GSP is simply a better athlete and a better fighter. Imagine what a beast GSP would be at CF...

Only have 12 lb med ball in my gym :( I'd rather do that than sub for weights though, because it really isn't the same kind of movement at all.

Otherwise as Rx'd

23:35

First time doing the workout. W/M/180/30
as xr'd 38:00minutes. Wow what an ass whooping the wall balls and box jumps kicked my ass, running always sucks.

M/43/6'0"/175
Subbed 45lbs thrusters for wall ball. Only bashed my hands twice on the rafters!
18in box only thing available. Also only did step ups, my ceiling in the basement is too low for jumping I would go through the ceiling.
very tough workout. Those last two sets seemed to drag on forever!
38:30
rowing time was 8:01.5 2039 total meters
a lot of wasted time resetting the rowing machine every time and waiting for it to restart!
Fun workout!

25/m/5'11"/200
29:02 as rx'd...full hip extension on top of box, 10' target a** to dynamax ball on the wall balls.

Holy smokes. Kelly has kicked my butt!

female age 25, 5'0", 120lbs

time: 44:04

had to use the 8lb dynamax! Just couldn't throw the 16lb guy high enough :-( boooo....

F/37/126/5'3.5"
Kelly as Rx'd, with 24" box & 20#ball; runs on t.m.- 34:28
wall balls were very slow and my target was low, only about 7'

This workout sucked big time. 20:02 as rx'ed. I was exhausted.

JPW - Thanks for taking over from Bingo. Looking forward to your tips.
Jennifer - luv back at ya. great post. I think we all need to remember to be nice to ourselves and pat ourselves on the back occasionally - but then on the other hand, we also need to know when to kick our own butts when we are being wimpy! I wanted to quit so badly after 3 rounds of Kelly, but I dug down and ignored the damn clock and did 5 rounds as RX'D!! YAY in 35 minutes.
S'more and Strong lil pony - I enjoy eavesdropping on your messages.

Did Burpee workout today since gym is closed.

Sets of: 10,9,8,7,6,5,4,3,2,1 in 5:21. Walked across court in between sets.

Start with 11 next time.

Pack:

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

16:10

31/m/78"/245

m/30/5'10/200

subbed 500m rows for runs
25# wall balls
30 box jumps, 20 inches

five rounds: 26:37

hey onefastbird21 you win bro 25:07 the sun bro it almost kill us...i'm dzzy and shaking...i think Carlox and i should train at night...TOO MUCH HEAT AND HUMITY...

CFWUx3 (minus dips-right shoulder repairing nicely finally!)

TIME: 27:09 as prescribed with 14# dynamax ball, 20" plyo box with 45# bumper plate on top to make it 24",and run done on treadmill-no grade.

Well, Kelly killed me, ate me, digested me, and then crapped me out! I feel GREAT now that it's done!

BUT, when I did this in April 2008 I used a 10# ball, 20" box, and treadmill running and it took a half hour...so glad I improved!

30/m/198

32:25 as rx'd.

slower than last time.

YOU ARE MY CROSSFIT IDOL GILLIAN!!!! So looking forward to meeting you at the Barbell Cert.in Milford, CT end of March.

regarding "Kelly"..rear to dynamax ball too in wall ball shots and shot to a 9' target.

M/32/6'2"/183

1/4 mile runs on t.m.
30 box jumps on 36" box
30 wall ball shots w/ 10# ball

30:30.5

as rx'ed
23:07

Well...its sunday and every gym in my town its closed..its hard to find a place to crossfit, and besides and dont have any equipment...just my set of elite rings...so I did this wod:

5 rounds for time of:
5 Ring Dips
30 Air Squats
30 Jumps...the sidewalk was about 20 inches high

Time: 17:22
I hate these days because I cant follow the real WOD..and I have to substitute some exercises...

M/19/5'10"/155#
5 rounds
400m run
15 24inch swiss ball hops
15 7lbs medicine ball wall shots
16:39
Running needs a lot of work.

Jen,

Great posts, your words are very poetic and inspirational. Your nutrional advice was very helpful too.

I live in Pickering, not toronto, but close.

32/m/165

cfwu x1

3 rounds, subbed 45lbs thrusters for wall ball. no 20lbs med ball at my gym.

21:31

I want to say thank you to the whole crossfit community, which always inspires me. I have not been posting in about a week because I have been going through some tough personal problems. Unfortunetely, these probelems get to my head and have affected some of my wods. But, thanks to moving words from Jennifer and the openness of S'more and Strong lil pony I feel like I can continue being a crossfitter. I can't let a couple of unfinished wods and two poor eating days put me down. I will not.

Lack of equipment therefore sub'd 16 inch bj's but added big bowl of oatmeal and large coffee
30:13

and used 20 lb X 2 dumbell thrusters

m /6' /175

Kelly as rx'd

Run on tradmill. Full Hip extension on box jumps / wall balls to 10 feet. Time:26:15.

Military Guy from Lemoore NAS... Bought a day pass to Crossfit Hanford, CA. Well worth it after trying to work out on base.
Can't believe that nice of a place is in the central valley.

32:15

Brand X Pack

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

21:19

By the way, Kelly was a pretty terrible 20 minutes I thought I was going to see pukie on round 4.

Go Cardinals! (I'm a Cowboys fan, so I can't let the Steelers surpass my Boys in Super Bowl wins.)

24/m/196
26:24 10lb ball

CFWU Std x 3,

As Rx'd; did Nicole yesterday as Friday was my Rest day....

5 x 400m, box is actually 22" as set up, #20 lbs wall ball

32:45, was hoping for a sub-30 and knew after round two that was not going to happen...grrrr

17:47
Subbed 2/7 mile for 400m
Used 15 lb med ball (the heaviest my gym had)

Saving this for tomorrow. Gonna drink me a six pack of Miller Lite Chill and watch the game. Period.

26´50´´
Very hot and lots of humidity in Guayaquil-Ecuador
Kelly rocks!!!!!
Hugs for every crossfiter in the world fron the midle of the planet.

48/m/188

I had a flight of steps to run up and down in addition since the treadmill used for the 400m is on a upper level of the gym.

Got it done in 23:35

Wow, that was great!
Subbed thrusters with a 40-lb dumbbell for wall-balls.

31:31.

subbed 21.5 inch bench jump
35:33

M/40/190

Three rounds for time of:
Run 700 meters
50 Double Unders
50 Wall ball shots, 16 pound ball

32:24

m/44/175
as rx'd sub 12lb ball(no 20lb)

24:49

I subbed a 21" bench for the box jumps and 45# thrusters for the wall balls.

Time: 28:19

Today Nov 01 06
400m/24"BJ/20#WB 400m/24" BJ/ WB 25# Ball
1:31/1:47/1:52 1:28/1:21/1:45
2:02/2:12/1:58 2:04/2:06/2:28
2:08/1:53/2:09 2:07/2:21/2:02
2:05/1:56/2:04 2:10/2:17/2:09
2:09/1:45/1:17 2:13/1:15/1:40
Total 28:53 Total 29:33

Time lost going from outside to inside. Kept the garage door closed to try and keep out of the wind and cold. 38 Degrees and 10-15 mph winds.

WOD - 31:49 [50y/m/11st/70"]

33:30

20:16 for three rounds, sub'd 50# sandbag thrusters for wall ball. Very tough.

NICE PIC! This is what Quebec is all about. Running a 10 k's under cold and sunny weather. "There's no bad weather, just bad choice of clothing" "il n'y a pas de mauvaises conditions climatiques, juste de mauvais choix de vêtements"

Ugh. Quads are killing me. 31:58 Rx'd

Kledia...yes sometimes our personal problems affect us stay strong and don't quit anything don't feel bad if your times go bad...at that tough days i don't even pay attention to the time i made...i just enjoy that 5, 10 or 30 minutes of workout in that minutes is just me and the plates...keep strong Kledia is a tough world we have to be tougher...big hugs

#145~dig deep and pull yourself up by the boot straps. Personal problems are inevitable and suck-don't let them take your spirit.

3-2-1 GO!

M/32/170
Subbed 400m run with 500m row
Time : 30m17s

Comment #48 Westyuark.

"I've always heard keep your knees behind your toes when doing squats, for safety purposes, but here I think I've heard keep your knees over your toes. Which is correct and safe?"

As Coach would say, "Try sitting on the toilet with out putting your knees in front of your toes, trying tying your shoes without putting your knees in front of your toes, try getting up of the ground with out putting your knees in front of your toes. Watch any toddler, their knees are always in front of their toes."

As long as your knees track over your toes you will be in fine shape.

I'm recovering from Meniscus repair and my PT has me do one legged squats to check my range of motion and leg strength. Guess what, my knees go over my toes.

#107 robboflo

Nothing like crossfit to make you feel young. I enjoy watching all the youngsters I train BJJ with gasping for breathe after a 5 minute round.

#79 Strong little pony. You'll feel much better if you just punch the SOB in the face and break his phone. Good luck.

Still hurting a little from "Nicole" even taking a rest day. Did a little snowboarding and feels like I have a high ankle sprang.

1st time doing "Kelly". Started Crossfit the end of April last year. Underestimated this girl by a long shot. Not 100% with the ankle.

27:55 Not Rx'd

12# wall ball to 15' target (heaviest my gym has)
500m runs from gym to outside loop (door, stairs, ice, gravel, cars, kids makes slow)

22 degrees this morning in Truckee. I think I am faster with the WODs running on a treadmill. Need to run outside more. Times may go up.

Brutal, lots of 24" box jumps are a lot harder than 20# for FGB. Couldn't do unbroken sets on jumps or wall balls.

People need to stop giving BJ Penn such a hard time. Maybe he could have prepared better for the fight, but in the end he was outmatched physically by GSP. GSP was estimated to walk into the ring at 187, almost 20 lbs heavier than BJ! I highly doubt that GSP could move up a weight class and challenge the current champ, Anderson Silva there. I'm pretty sure something very similar to this fight would happen in that scenario except that GSP would be on the receiving end of the punishment.

m/21/5'8/180
sub'd wall ball shots with 40 lb dumb bell thrusters
time = 27:47

I could only complete one round. That was my first time. Took about 5 minutes.

S'more, where do you train? If you want less heat come on out to NYC we can train in the freezing cold weather we have this time of year haha.... Good Job however!

Played hockey this morning and tweaked left knee a little.... better to take it easy the rest of the day since I am going to Super Bowl party in a couple of hours....

28/M/140

Subs: 28 inch box jump, 45# thrusters instead of wall ball

24 degree air really stings the lungs on the sprints, icy roads slowed me down quite a bit.

33:45

This is one of those deceptive ones that looks simple and relatively easy at first, and then you kick yourself while fighting off pukie later for thinking that it would be easy.

45/M/6'/180

DID SOMETHING DIFFERENT...

ROUNDS IN 20 MIN OF:

15, 115 POUND BUTT TO D-BALL THRUSTERS
15, 25 POUND WEIGHTED CHIN ABOVE BAR PULL-UPS

ROUNDS: 5 ROUNDS + 15 THRUSTERS + 2 PULL-UPS

PRACTICING FOR SOMETHING...

SUSPICIOUS MINDS

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

#177 OneFastBird21
Look foward to train in NYC we have friends and family over there if we go i hope s´more and i meet you some day.
An as with every crossfiter in the world if you come to Ecuador....Contact us to do the wod
Ugly english for all!!!!!!

I'm in Iraq right now and dont have a medicine ball yet... what would be a good sub?!

First time doing Kelly.. 23:05 minutes

M/27/200lbs

HERE WE GO STEEEEELERS, HERE WE GOOOO!!

Kledia- thats the spirit sweetie! You show yourself who you are. Its easy to get swept up in external stuff, and feel overwhelmed/ discouraged. An unfinished WOD (or even five) aint no big thing, baby girl. And no amount or type of food can fill your heart. So let's listen to Mom, FitMom that is, and pull yourself up by the bootstraps ( or tighten up the laces on those lifting shoes) Listen to Jennifer- Be good/ kind to yourself outside the gym, but when you're in it- Listen to me: open a can of whoop a** on yourself! Giddy-up!

M 34 6'1 215lbs
first time with Kelley
30 degrees out and ice in the parking lot - so we walked in and out to the road.
27:40
Fun.

48/male/6'/202/week 13 CF/ My first "Kelly."

400m treadmill 2% incline...bench jumps (that quickly degraded into bench step-ups)...2 x 20 lbs. thrusters.

Made 5 rounds on all except only 3 rounds on the thrusters so 60 short of the full workout.

The thrusters killed me...my back got tight and tired...arms and legs dead...they were coming in groups of threes at the end. Yowser.

oh...forgot the time 28:14

M/43/185#/5'9"
Sub'd 500m row for 400m runs
20" BJ
20# Wall Balls
30 min

#46 Jennifer

Excellent words of wisdom!!!

33/F/5'10"/150

As Rx'd

outside runs
24" box
14# wall ball; 10' target
27:57 (PR by over 3 minutes)

Made up Nicole today. Second time with this WOD, so I was excited to finally be able to compare my results!

Previous 19:37
24 jumping pullups in 4 rounds (7,6,6,5)

Today 20:00
52 band assisted pullups in 5 rounds (12,9,7,8,7) plus :30 into the run on round 6

When the treadmill was occupied, two+ rounds of the run were outside - about 30 degrees - up and down the back walk, avoiding the ice...Brrr!! Thanks for getting creative on this one, Kimmie!

Very pleased with my improvement. Thank you CrossFit and especially CrossFit Persevere!

F58/140/5'2" (almost)

F/20/5'6"/135

With a 10lb wallball: 38:08

still shaking!!!...hex onefastbird21 Carlox and i are from Ecuador and here the heat the sun can knock anyone out....but thats not an excuse bro the better man won you are a great crossfitter...

21:29 rx'd

2 minutes highest level stairmaster
30 x 18" box jump
30 x 45# thrusters
5 rounds

30:53

M/36/76kg/180cm

As rx
24:43

M/23/205

425 meter run

22:42

pr by almost 4 minutes!

jakers
36/m/5-11/220

subbed 10lb ball (hey its all I've got)
33:13

It went a lot better than I thought it would.

Tactical Jack
32/m/5-9/170
(jakers friend that has been sippin' the koo-aid but is getting ready to mainline it.)

8lb ball (again it's all I've got)
32:52

Well done little buddy.

It never gets easier it only goes faster.

modified 20" box was used,
rest as rx'd

time = 27:26

My stopwatch is my iPhone, but the screen goes dark after a few minutes... In round 5 after run and box jumps I peek at the time, thinking "it's prolly around 18 minutes or so.." Fat chance! I was 30 minutes in!

400 m run on treadmill
30 jumps on bench (20" probably)
30 wall ball with 11# ball (heaviest avail)

32:47

M/40/6'0"/155

2x reebok aerobic steps stacked probably 18-20". 2x20lb db did fast thrusters.

30:59

Thanks everyone for the encouragement.

11# med ball
6" step
30:24

25:46

31/M/190

Wow that SUCKED!

not as rx'd

I didn't have a 24" box, probably more like 15".
I also used 20# dumbbells instead of the ball.

Time was 25:52

40:42
(24,18)

As rx'd:
29:39
Absolutely brutal today!

26:31 as rx'd

5'8 170

M/49/5'11'/173

run 400m
30 bench jumps (no box)
30 15# wall ball (heaviest at the gym)

27:44

Holy crap! First time and it was hard.

Substituted 45pd thrusters
and unable to do box jump so:

I did the leg sled at the gym (75 pds.)

Still tough as hell though.
Tried to do something to mimmick box jumps as best as I could.

36:00

28/m/192

Only did 3 rds
13:53

Scaled:
15 11# wall balls (heaviest one at the gym)
15 18" box jumps (no plyo boxes had to use bench at the gym)

25:00 even. The globo gym shuffle probably cost me a minute a round but a little recovery actually probably helped.

Glad I started scaling the workouts, getting a much better workout now instead of being exhausted after the 2nd round and taking an hour to do the workout.

Came across a really good post work out shake:
1/2 banana
1/3 cup oatmeal
1 tbsp peanut butter
30g protein from vanilla protein powder
1 ice cube and some water

Tastes awesome and goes down easy. It's a measured 4 zone blocks.

28:08

25/m/172

Only did 3 rds
14:00

Three rounds:
Run 400m
30 Box jump, 16" (all I had)
30 lb Thruster, 30 reps (no wallball)

29:47

First round only took 7 minutes. This one kinda grows on you...

35:03
Substitutions:
30 lateral bench jumps (nothing even close to a 24" box available)
30 12# wallballs (heaviest ball available)

Felt awful from the get go...

I dont know whats up with my right knee. I hurt it back in July in basic and every now and then it gives me trouble. Feels like a dull pain underneath the knee cap when i squat down. AHHHH!!! I think im gonna take it easy today and hope it feels better tomorrow.

Have fun everyone!!

only have a 21 inch box
otherwise as rx'd

31:11

hill runs

m/28/5'11/168

rx 26:40

23:35
as r'xd
400m runs outside
24" box jumps
wall balls w/14lb to 10ft target

And to think I have been waiting for Kelly to come around..Last time I did this WOD, I remember thinking I was really out of shape - it was one of my first CF WODs completed back in 4/08. Today, I was thinking, man I shouldn't of had all those cocktails last night.. BUT by the time the post came up, the damage was already done.

crossfit pain scale= 9 of 10
shorter than murph or eva, which is all that makes those two worse. add this to the short list that im not looking forward to meeting again.
34:30 (w/ 22# homemade med ball)

21:32 as rx'd.

Definitely could have gone sub 20, and WILL next time, but was exhausted from being in the gym so early and cleaning for 5 hours...ahem....and the pain in my separated shoulder kept me from going all out at it..

All box jumps unbroken

Great job to all of those who went before me, and who are about to GET SOME!

Oh, and Jeannie, aka TaZ...beat me by ONE BLOODY SECOND, and did it as rx'd, with a 20lb medball, AND while she wasn't looking I put two more plates on her box making it almost 23 inches! Effin' A grl...GET IT! (I feel like a proud pappy sometimes! lol! )

~J~
Accept the Challenge, Train Hard and Push Through "IT"!

Ran about a 10k early this morning- soaking up all the cold weather while I can get it! Nice and quiet outside this am.

Love this workout, can't wait to make it up.

Nice post Jen :)

Erin

great workout...can't quite understand why my abs are killing me so much though. 22:47

m/45/5'9"/195

subbed 20" box and 12lb ball (what I've got) 10ft target

39:42 and was happy just to finish.

M/63/198
First date with "Kelly", and she left me early.
Three,instead of five rounds for time of:
Run 400 meters
30 Box jump, 20 inch bemch
30 Wall ball shots, 15 pound ball (heaviest I have). 26:40

24:11

20lb dumbells, 20" box

25:55

26:15 as rx'd

The havoc that the underdone beef wellington did to my digestive tract last night didn't do much to help my time.

37M/5'10"/170#

Warm-up: 100 SU + 50 DU; CFWU 3x13.

As Rx: 32:38.

Cool-down: hamstrings stretching; foam roll.

Off PR by 4:41. Outside road course. 42F. Roads covered with a sheet of ice and a layer of slush. But, it was nice to see we still have a sun. Runs were hard on my low back. Probably too stiff trying not to slip on ice.

As rx'd, 28:50 (new PR)

All runs on treadmill at 8-9mph and all other sets broken into 20/10

CFWU
-sub'd squats for OH squats

CF WOD
Kelly
-sub'd 15lb wall ball for 20lb
-did 400M runs on the treadmill at an incline of 1%
28:20

hmm... some confusion made me make only four rounds.

subbed thrusters with 15kg plate for ball shots
box jumps were a bit low

time: 20'23

Kelly is a b****!

32:24

Aloha,

Jordan

as rx'd

30:10

had some cramps halfway through
probably coulda drank less last night, hahah

getsome !

Sub 15# 20 rep wallball
25'.31"

Mod'd

Rowed 400m
20" box jumpsx30
20lb wallball shotsx30

24:00

subbed row

26:56

M/25/6'3"/183#

1 rd warm up (@work, interrupted)
3 rds, 40lb thruster sub

22:17

cfwu x 3

Kelly rds sub:
500m row
15 20" box jump
15 16# wall ball

22:38

Kelly

subbed 1k bike in trainer

23:51

m/29/6'1/192

22:23 (unbroken)

had to use 12 pound medicine ball....gym doesnt own a 20...it sucks i know

29:59 as rx'd

that was not fun

go stillers

Hello!

S'more - where are you? You have such a warm reception!

I went to a yoga class this morning (my favorite on a Sunday and walked around for a bit this afternoon - the sunshine is in TO!! I am doing Kelly tomorrow and it will be a challenge...I have not done box jumps in a very long time! My goal is to do the WOD's at the gym rather than my apartment (because I end up substituting and neglecting the "varied" nature of crossfit. So, tomorrow I am getting up early so I can eat before heading up to the gym to do Kelly - I have difficulty committing to myself and feel supported in working on this aspect of myself with all of you!

Okay, for all the cookie monsters: Classic Chocolate Chip!

Pre-heat oven to 350 F (180 C)
3/4 cup cultured, unsalted butter
1 cup golden brown sugar, packed
1/4 cup white sugar

1 xtra large egg
2 tsp REAL vanilla extract

2 cups all purpose flour
2 tsp corn starch
1 tsp baking soda
1/2 tsp salt
8 ounces bittersweet chocolate chunks

Cream the butter and sugars until smooth and pale in color. Add egg and vanilla; mix well. Combine dry ingredients and stir into creamed mixture. Stir in chocolate chunks!

Drop by tablespoons onto greased baking sheet and bake for 8-10 minutes (golden brown around edges).

This is a recipe from Ana Olson's cookbook, "Sugar." I use this as a base and do a number of variations for a local cafe (baking is one of my jobs however, it is my passion...hence the desire to hold brunch!).

I hope you all enjoy these goodies! Keep up the good work!

I am posting my Kelly time tomorrow - it is my commitment!

Love

subbed 45lb thrusters for wall balls

29:49 (PR by over 4 minutes)

That was a rough one. I am spent. Rounds 4 and 5 were really tough, but definitely doable.

RX'd 31:35 with a homemade med ball

"21:32 as rx'd. Definitely could have gone sub 20"

"Oh, and Jeannie, aka TaZ...beat me by ONE BLOODY SECOND, and did it as rx'd, with a 20lb medball, AND while she wasn't looking I put two more plates on her box making it almost 23 inches! "

Comment #221 - Posted by: JroCk-Beach Crossfit

J and TaZ, you two are FREAKS. Beautifully brutal.
-----------------------------
29:36 as Rx'ed for me.

only had 10lb wall ball

wasted alot of time moving from treadmill to jump/WB

24:44

Hi all new to crossfit. My second full week and I am sore!!! Wanted to post my "Nicole" WOD

5,5,9,5,7,7,6,1 I kept falling off bar and not to mention my arms were spent. Looking forward to tackling "Kelly" tomorrow. Thanks all for the wonderful motivation found in the comments and go CARDINALS!!! I am from AZ

m/20/5'10/180

subbed 20 lb thrusters for wall balls, tried to throw the dumbell a few times.

otherwise as rxd, ran on treadmill

18:50

What a beautiful WOD for Superbowl sunday. Not to mention I severely underestimated miss kelly.
-subbed barbell thrusters for lack of wall ball, 24:52

26:30

M/22/185/5'10

I subbed to this:

5 rounds of:
400m run
28" box jumps(didn't have anything at 24 so took out a few reps), 20 reps
70lb thrusters(holding 35 plates in each hand, had no barbell), 20 reps

I finished everything but the last set of thrusters in 29:33.

"Nicole", details there.

Some really nice folks on board today. Great to have you all here.

No musings today...you've all had plenty of bingo for a bit :=)

I have just finished my second week of crossfit. I toyed with it last year, but due to an injury last April I held off, did my rehab and basic workouts through the begining of Jan.
I have done the last two weeks of work outs (with some weight adjustments for fear or re injury) with no problems! Clean is my favorite, it gives me motivation for the street for some crazy ass reason. I just get super stoked and want to explode thru the roof.

Thanks to the cf community for the support of us, fire/rescue, and military. We are the keepers of the night so that you all may rest at ease.

JB

I have just finished my second week of crossfit. I toyed with it last year, but due to an injury last April I held off, did my rehab and basic workouts through the begining of Jan.
I have done the last two weeks of work outs (with some weight adjustments for fear or re injury) with no problems! Clean is my favorite, it gives me motivation for the street for some crazy ass reason. I just get super stoked and want to explode thru the roof.

Thanks to the cf community for the support of us, fire/rescue, and military. We are the keepers of the night so that you all may rest at ease.
Kelly
Rx'd
32:45
30m/6'2/227(right now!)

JB

m/21/150/5'7

missed nicole on friday, thought i'd combine the two:

400m
20 pullups
30 star jumps

4 rounds

22:18

M/24/158/5'7"

Whoo! First date with Kelly and she kicked my butt. Still new to CF - only about 2 months so I've got lots to work on.

CFwu

Subbed 500m row
30 Box Jumps (1st round Jumping, 2-5 jump with step down)
Subbed 30 40# Thrusters

38:52 and sucking air.

25:18 as rx'ed

rx'd: 28:44

16 sec over pr from April.

m/34/6-0/200#

Kelly's an a_s k_cker! Stayed in decent form, 24" box, deep squat on the wallball. Tried to be consistent with each round.

29:57 - first time, having done CF for 3 mos.

30/ female/ 135 lb.

subbed 40- 10 # wall balls.
all else as rx'd.

38:25

my first real injury today: while coming down off the box i didn't move my feet fast enough. scrapped my shin. ouch!!

m/22/164/5'9"

did my own WOD today, wasn't feeling this one.

21-18-15-12-9-6-3
115lb OHS
pull ups

time-18:42

cool down: 50 k2e

hi Jennifer i'm in Ecuador sorry if i couldn't post you fast i fell sleep i wasn't feel good feels like a hangover now not hungry my body feels hot even i'm with a/c i think i just need some rest maeby too much for a begginer...girl love your posts i hope you are doing just great big hugs...your posts are like a breath of fresh air

First time CrossFitter.
M/31/193lbs

Treadmill: incline: 2%, .25mi
24" Box Jump x30
Subbed Thruster with 45lb bar x20
Circuit x5
Time: 31:12

400m treadmill run; Only equipped for 20" box jump; Substituted dumbell squat thrusts (20lbs) in place of wall ball;

Time=31:50

Kicked my butt!!

Semper Fi!

Subbed 30lb thrusters for wall ball
5 rds

28:13

First time Kelly; all the Kellys I know are much less demanding!

28:07

subbed 20" box and 40lb thrusters.

Great pre-Super Bowl wod!!!

subbed jumping thrusters w/#25 plate for wall ball

26:17

Five rounds for time of:
Run 460 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

30:15

22min

Great workout!

Loved this one, got me sweating a TON. Flushed out the toxins, made me feel great.

Only sub was 20LB Dumbbell thrusters in place of the Wall Shots.

Otherwise as Rx'd:

5 rounds for time.

37.12min

Scott m/48/6'/210

18" box(tallest I own) 30# thruster(no where to do wall ball)
24:00

PR by 36 sec. and only did 16# thruster last time.

as rx'd 28:26

33/M/6'00/183

"Kelly"

31:03

Over a minute slower than my pr of 29:44.

Dan D.
www.CrossFitStickers.com

#190 GREAT PR and the 10' target!

#191 MOM-great work! Not too much fun at your Super Bowl party tonite :)

#255 Welcome back and thanks for helping to keep us safe.

Ahhh Kelly, you showed me today that you and all the other ladies of crossfit truly are going to be the death of me. Simple yet so evil!
WOD as rx'd 26:28.

Pukie, you got me again, but im starting to get my ankle back right and am gunning to beat you on one of these runs. Love the competition

39/m/190
as rx'd

struggled today 25:10?

last time was pr 21:09
time before that 22:50

subbed 45lb thrusters for wall ball. Box is 22 inch.

27:22 pr

could only find a 14# mb but everything else as rx'd

29'24"

Warmed up with 2xCFWU and then 3x5 heavy back squats up to 275.

Subbed 45lb bar thrusters for wall ball.

As Rx'd otherwise.

25:41

Need to get the stamina up, first round in 3:56...
next round 5:10 and last round in 5:46. Ugh.

M/33/188

as Rx'd 24:04

Ran outside nice headwind
Lots of fun my shins feel great from all the box jumps!!!! Great effort gimpy keep trying ha ha !!!

29:13, down from 32:10. Wasn't trying to go hard today, just plodding through. At st. 5.

m/5'3"/160/29

subbed 45# thrusters, bout 20" bench for jumps

first Kelly
29:05

mean as hell. what a killer for my short little legs, ha!

22/m/223/5'8

37:10 with 18in box.

Had to take a break bc of lower back pain when I ran, but on the next round, I discovered how to run with the pose method, bc no pain.

taking an extra day off to enjoy the super bowl and let me body rest. Been following 3 on 1 off for awhile now and I am finally realizing how important the rest days are.

It is tough sometimes to JUST do the wod and not extra work.

I will hit the wod harder then ever tommorow

m/35/68"/174

"Kelly"

Subbed 45lb. thrusters for wallball
full extension on box jumps

38:10 this took forever.

M/24/6'1"/210lbs
Subbed 12# ball (all that was in the gym)
22:30

24:33, subbed 25# kettlebell thrusters-ish (no wall ball or weights)

erin:
31:55, subbed 15# KB thruster type things.

Best we had

Started crossfit last week and I'm proud to say that my body hates me for it. Kelly was quite the workout. Are you supposed to almost puke by the end?

34/M/190/6'

Did Nicole earlier today, so my legs were already tired.

Subbed #30 WB

29:23

Shane, i am on my second week as well, and i felt the same way. i wanted to puke during my last round.

Rx'd
28:45
Time to pig out Zone free meal tonight!! Can't wait!

#243 Jennifer
Mmmm cookies, and beyond that....chocolate chip! They are my absolute favorite!! I'll give that one a try on one of my cheat days :) Thanks for sharing it!

#263 s'more
Take care of yourself!! Hope that heat you worked in today didn't get the best of you! Rest up, stay cool, and relax. We want you at 100% always!

First time with Kelly

As Rx'd:
"Perfect" Kelly (I did every rep to perfection)
29:09

Wish i would have been able to see some of these beastly times to inspire me to go faster. Oh well, i have my baseline now and next time will be better. Have to improve the box jumps more than anything

Kelly - slightly modified with what was at hand at Globo-Gym!!

5 rounds:

1. 450 m Run (indoor running track)
2. 30 x Box Jumps (18" bench)
3. 30 x Wall Ball Shots (10 ball)

33:26 - first time meeting Kelly

M/39/6'1"/260 lbs

F/45/5'2"/126

.25 miles on treadmill
approx. 18" Box Jump
subbed 15# thrusters for wall ball

5 rounds: 27:54

bw 165

subbed thrusters for wall ball

25:50

24/m/168

i did a wod in honor of superbowl xliii today instead of kelly.

1.4mi run
43 wall balls 20#
43 box jumps 24"
43 kb swings 55#
43 ohs 95#
1.4mi run

it was a lot harder than what i expected, just like everytime i make up my own wod. it was fun though and i did it with a workout partner which made it even better.

Don't normally change up the WOD, but due to taking my 2 year old to the gym I had to because would not have wanted to drop a 20lb ball on some tykes head.
5 rds
400m run
20 1.5 pod KB swings with squat
50 Tuck Jumps with a Jump Rope
24:40

My with is out side doing a 3rd version of Kelly
400m run
10 swings with a 20lb DB
20 curb jumps.

She is new but putting a lot into even though she is just getting over a cold.

Weird must have stressed my lower back the other day doing Grace because the run sucked. Anyways just waiting to see what is in store for us on Monday, hopeing for a strength day. 3-2-1 Go

33:39 as rx'd

Ankle FUC*ed up. Ouch.
As Rx'd 29:56. No gas today

thats great Eric...Carlox my brother had the exact same idea do it each rep just perfect...straight body when he jump flawless wall-ball tecnic i think thats better than go faster and miss tecnic in some reps he did an "IMPECABLE KELLY" i'm so proud of him...

First time with "Kelly"

30:05

Only had 20" box, otherwise as Rx'd

31:31

480m run (had a 15 lap/mile track, ran 4 laps each round at 120 m/lap)

30" box jump

45# thrusters.

Would like to try this as rx'd sometime. but need the resources to do so.

Kelly must have had quads like Arnold. Holy smokes

As rx'd:

24:17

m/31/165

8kg med ball. rest as rx'd.

26.03

three of my worst exercises. painful.

as rxed 22:16

30yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round.

Subbed 500M row instead of run due to snow
Time: 42:36
Foam roll after

37/m/175/66ins

33:39

400 meter runs (beautiful Wisconsin day - finally!)
24" box jumps
8' 16# wall ball

29:54

All but the last round of the box jumps were single jumps as I haven't done this height in a while and I've been injured pretty bad in the past (broke bones in my left hand and nearly lost a kneecap) doing jumps at 24" high. By the last round I had enough confidence to string them together in 5s until the 39th repd when I slipped off the top and removed the skin from my right shin. A little too confident...

Wall ball done from a lower height and weight than usual to keep my shoulder happy. I'm glad that it's still feeling OK and it seems no worse for the effort.

21/m/195/6'1

as rx'd 16:06

Male/27yrs/6'0"/170lbs

Warm Up:

Deadlift Shrugs 10-5-5-5-5
Back Squat 10-5-5-5-5
Overhead Squat 3-3-3-3-3

176-196-216-236-256
176x14-196-216-236-236
176-176-176-176-176

5 Minute rest then...

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Bar Thrusters, 45 pound bar

25:56

Five rounds for time of:

Run 400 meters
30 Box jump, onto park bench approx 20"
Subbed 15 burpees for wall ball

25:49

32:21
as rx'd
25/m/5'11"/176

Did two rounds: 14:16

ave: 7:08

last time ave: 10 min

Quit early to watch Super Bowl

CFWOD "Kelly"
50min

Kelly

subbed 45# thrusters for wallshots, otherwise, as rx'd

29:19

(was sick this morning)

31:26

24" box (first time using the big one)
14# wall ball

Wasn't feelin' it today but I'm happy I pushed through it and got 'er done :)

20:33.

Just less than 400m runs, 18lbs wall-ball, and ~20" box jumps due to equipment limitations. Last time I did this was back in 2006, and my time was 8 minutes faster this go-around.

first time for Kelly, and first time for wall ball attempts (difficult in a globo gym):
.25mi on treadmill
30 24" box jumps
30 20lb ball throw and catch ~8-10' didn't want to risk hitting the wall and getting yelled at, lol.

1)4:52
2)5:51 (10:43)
3)6:12 (16:55)
4)6:38 (23:43)
5)5:54 (29:37)
29:37 total

This SUCKED! esp after Nicole yesterday since I was a day behind. Followed WOD with ring and p-bar work

later,
b
m/32/5'8-1/2"/174

Mark - as rx'd: 31:32

Theresa - subbed rowing Nicole (knee injury)
row = 500 meters pullups = small band
7/8/8/8/8 & 100 meters

F/41/130
39:21 rx'd

#14 ball

5 Rounds for time

400m run
30 20" box jumps
40 lb plate thrusters

18:12

I know it isn't exactly as RXed but I'm still friggin happy with the results

On another note, registered for the SoCal CF Qualifier this morning!!!!

Go steelers!

Bruuuuuuuce! -giggle-

17:04
9mph on treadmill
4kg ball (all they had)

After struggling with the “porch” scaling, I’ve dropped down to the “puppies” level. I am still trying to stick with the Concept 2 marathon training program that I should finish up in April.

Puppies:
“Kelly”
Three rounds for time of:
Run 400 meters
15 Box jump, 24 inch box
15 Wall ball shots, 15 pound ball

15:48

The run was difficult as I ran indoors and had to do twenty laps wall to wall, so a lot of stop and go. The box jumps were much harder than the wall ball shots; might this be a technique problem with the box jump? I guess I’ll review the video on that.

M/50/69.5"/170

43/169

Still getting over a cold and about to get back on the CrossFit wagon.

20 lb. dumbell swings subbed for wallball, rest as rx'd:

33:19 - about 10 minutes off PR

subbed 25# jumping thrusters for wall ball
28:17

As Rx'ed 31.17, total gut check.

Go Cards

28:20 rx'd
400m track run
26" box
20lb ball

22.m.135.65"

as rx'd
*12lb medicine ball
37:10(PR)

34/m/195

First time: 32:49

f/21/5'4"/130

As rx'd 28:27. Took it a little slow after a long recovery from rhabdo!

My time was 22:30

Me: 42yo/M/5'10"/173lbs/11%BF

Warm Up: Greg A's Warm Up + Snatch Skill transfer drills, Heaving Snatch Balance, Pressing Snatch Balance, etc, and some muscle ups and handstands.

WOD: Kelly on Krack 57:48

5 Rounds of:

800 Meter Run: My goal was to have a faster second 400 meter split on each round.

30 reps of 36 inch box jumps: split these into 15 and 15 on each round.

30 reps of 30lb Wall Ball shots to 10 foot target. I split these into 3 sets of ten reps on every round. These were the toughest of the three exercises.

Cool Down: some handstands and bar muscle ups.

I don't know what possessed me to do that WOD, whatever... I crashed and burned on one of the box jumps, I missed and hit my toe on the side of the box and scraped my shin down the side. At least the box was metal and sharp. its amazing how pain will give you a moment of clarity so that you can't think of anything else for at least a second or two....

Have Fun, Train Hard,

Billy

Billy, good scale-up! And nice note on pain vs. clarity.

28:36 (PR)

Down from 31:45. Subbed 20# DB Thrusters (one in each hand) for the wall ball.

Driveway is a skating rink. Skipped.

Kelly, as rx'd: 26:09.98

This is was my first encounter with Kelly, and as the 20lb medicine ball came hurling toward my face on the final rep of the final round, I hit the ground with it. She is definitely my kind of chic: the more you put into the relationship, the more you're going to get out of it. But you're a damned fool to think it's going to be a smooth ride. Nothing makes me happier than lying in a puddle of my own sweat, wondering if that next breath is going to fill my lungs, knowing I just put more than I thought I ever had into a work out.

I hope everyone enjoyed Kelly as much as I did :)

as rx'd: 32:17
what a disaster. i hate all running wods :)

Also, kudos to Ty2 for that protein shake recipe. It's probably the only thing I could ingest at this point.

m/39/67"/183#

4 rounds for time of 00:24:32

400 meter run
30 24" box jump
30 15# wall ball

38'00" approx
40 lb / 17.5 kg bar bell thrusters
Killed me - pukey first round (400 m in 2'00").

subbed 500M rows for runs
18" box
20lb wall ball

5 rounds in 36:04.

S'more and Strong Lil Pony- Thank you so much for your kind words. They are very heart felt and make me stronger. Today I was really sick and attempted to do Kelly but did not have it in me. I did CFWU x3 Burgener WU x3 and Deadlift 3-3-3-3-3: 110,140,180,180,180. I am going to strive for Kelly tomorrow.

36:09

Subbed 25kg thrusters for wall ball. Seemed like a good fit for effort and cycle-time.

Felt like a half-hour long asthma attack in this humidity.

oops, I meant deadlift: 110,140,160, 160, 160-- 180 was my 1 rep max
The form was compromised a lot :(

At the track. In the rain. With a headwind the whole way :)
"Box Jumps" in and out of the steeplechase pit. 24"
No wall close enough. Just did "air ball" - 10 feet in the air, 20lb ball.
31:56

18 seconds slower than last time. Considering that I've been feeling crappy lately I'm not altogether unhappy with that.

As rx'd with 20# db:
24:34

31:26

24" box (first time using the big one)
14# wall ball

Wasn't feelin' it today but I'm happy I pushed through it and got 'er done :)

that's 2 20# db's for thrusters

m/20/5'8/158

as rx'd

24:27, get some

I ran ~3 miles this morning.

Then tonight i did this one:
Subs:
I used a 32" tall, big tire for the box jumps
20# DB thrusters for wall ball shots

Time: 44:35

Thought i was gonna die in the middle of round 3, the remaining rounds were not so pleasant.

I think i could have done this fast, but my calves hurt real bad for some reason?

27/m/75kg

31:48

Subbed 500m row for run

M/27/155lbs/5'11

Kelly -

subbed 20lbs WBs with 40lbs Hack thrusters

r1-4:34
r2-4:18
r3-4:05
r4-4:01
r5-3:33

20:32

33/M/180

24:36 as Rx'd

Pr by 3:50

29:25 run was the worst of it.

25:59. Ceilings are 10 feet high, so wall balls were slightly lower than standard height.

FIRST WOD IN ABOUT 2 WEEKS...2 SINUS INFECTIONS THIS MONTH SET ME BACK A LITTLE. IT WAS GREAT TO GET GOING FULL SPEED AGAIN.

AS RX'D...26:55.33

27.34
as Rxed
60cm BJ
20lb WB

20:33 as rx'd

* wore vibram FF's

M/23/154 GregAwu

Subbed 500m row
28" box

34:55

43:38

last time 51:56, 2 sets of wall balls with 10lbs ball per round

as rxed

22:43

5 miles in 39:20 for 7:52/mi.

M/25/160
GO STEELERS!

28 F. Around 6 houses with icy sidewalks.

Connie F/10/4'10"/124
"Kelly" scaled to: 3 rounds for time of: Run 400 m, 30 Box Jumps 12", 30 Wall Balls with Basketball (1.2#).
Time: 25:08

Julia F/44/5'2"/151
"Kelly" scaled to: 3 rounds for time of: Run 400 m, 30 Box Jumps 18", 30 Wall Balls with 9# Medicine Ball.
Time: 33:25

George M/40/5'8"/157
"Kelly" as Rx'd: 5 rounds for time of: 400 m run, 30 Box Jumps 24", 30 Wall Balls 20#.
Time: 46:46

"KELLY"

Pack scaled

Three rounds

shared box and (subbed wall balls with)45lbs bar thrusters, plus 400 meter run.

30:15:28

m/48/175

CFWUx2
BurgenerWUx2

Run (440 yds/treadmill): 1:57/2:26/2:45/2:47/2:29
Box Jump (24" box): 1:11/1:28/1:37/1:35/1:23
Wall Ball (20lb ball/10' target): 1:15/1:30/1:16/1:09/0:58

25:55 PR

All sets unbroken. Had to do some step-ups instead of jump-ups on latter sets of box jumps.

After recovering I worked on my muscle ups. Did band-assisted m-ups using a 3" band hanging from the ceiling with 2" bands looped through to each foot. The bands helped me get to the transition point in a realistic manner. Did a total of 30 reps, broken down into 6 sets of 5 reps each.

Mom and the kids took the day off.

cfwu x 1

5 rounds:
.25 mile run
30 x 24" box jumps
30 x 12lb estimate wall ball, 9-10 ft target

21:50

25/m/5'11"/175
As rx'd
27:06(PR)

M/47/5'9"/174

Sub 20 in. box

34:34

cfwux2 and walking for warmup

Run 400m
30 box jump - 10"
30 wall ball - unweighted w/basketball, 8 ft
47:00

Best I could do at home. First time trying wall ball, or doing any kind of jumping since I was about 8. Could go a little higher with the jumps next time.

M 38 5'10" 151.4#

Got a rest day for my birthday. Thanks, Coach. $age++;

CF WOD 199 = Kelly
5 RFT: 425 m run, 30 tuck jumps, 30 DB thrusters (2x20# DB)

29:52.53 PR (-2:45.02)
32:36.55 09 Apr 2008

27/M/190/6'4

21:35 as rx'd

WTC

M/19/165/5'11"
Had to run full 1.25 miles in one set (treadmill traffic), heaviest medicine ball i could find was 15lb.

24:28

M/29/160

as rx'd
30:23

m/44/185
Rx'd
22:24

MGySgt. USMC M/47/6'2'/202

As Rx'd 40:59

OooRahh CrossFit

22' bench jump.
Olympic bar thrusters.
36:00

AS Rx'ed
Captain: 28:00
Driver: 32:57
FF/Paramedic: 37:16
FF (scaled): 42:09

Cap wins again. I (driver) slowed from the last time we did this, but I felt like I hit it way harder. I think maybe my last wall ball shots were suspect.

Only had 11 lb med balls at gym, otherwise as rx'd. 27:55.

as rx's 25:09
was really hot today, thought the wod would never finish

I subbed 30 wall balls with 30 burpees

38:12

why?

m/37/173

As rx 32:27

32:09 last time, but that was only 4 rounds on tread. This time on street with jumps to dividing wall, WBs on side of house. Wantd sub-30, but am happy with the improved work capacity.

Dead on 40min (used a 4 kg ball)

26.11 as rx'd

Probably could have done it a little faster, but had some issues with an instable box..

26:44

Warm-up:
- 5 minutes on C2

WOD: 5 Rounds for time of:

- Run 400 meters
(Treadmill: Incline 2, Speed between 5.5 - 6.2)
- 30 Box Jumps, 24inch box

- 30 Wall Ball Shots, 12 pound ball

Time: 35:56

Speed on treadmill can be increased.

M 68"/165/40

17:12

Mods:
- 13" jumps (my late father-in-law's USMC footlocker; gotta make that box!)
- 33 cal on elliptical
- 8 foot ceiling for wallball

Three rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Dumbbell Thruster, 10 kgs.

21:20

On the comeback trail after a bronchial infection. Phlegm city yo!

as Rx'd 29:02 a PR by about 30 seconds or so.

5 Rounds
400M
15 Box Jumps
15 Wall Balls 10LBS

Time 28:48

Rock Steady!!!

29/m/62kg

I used a 12lb medicine ball.

Time: 28:30

5 rounds

Quarter Mile
30 16" box jumps
30 30# thrusters
Time: 00:31:00

M/5'11"/176#/36yrs

Who is dat doing dem blok rokkin beats?

38/m/242

37:03

m29/5'9/156

CFWU X 3

It's been awhile scaled this to "pack"

3 rds for time:
400m
30 20" box jump
30 40# thrusters

16:00

WU: 800m jog, agility drills

First Kelly. Sub'd 20" box.

WOD: a painful and miserable 24:23

21:40 PR

scaled to 20" box jumps and 12# WBS
24:38

3 in one day...ok 2 1/2
February 2nd:
Did Nicole about 20 minutes before starting this one...
200 meters
15 24" box jumps
20 12lb wall ball shots

13:10

Resting for the 30 Muscle ups this evening: gonna be weak...

Lots of subs here.
"Kelly"
5 rounds:

row 500m
30 Box jumps, 22"
30 reps 45# thruster

30:49

I hate rowing!

22:51 had to use an 8lb ball at a 15' target.

39:15 as rx'd

M39/6'3"/256#

5 rds
400m
30 box jumps 18"
30# dumbbell thrusters

32:42

Subbed ball throws with 45 lb barbell thrusters

22:50

m/38/5'10"/170

29:08

30M/156/70"

As rx'd
Ran on treadmill. 2.5% incline 8.5-9 mph.
25:43

subed 400m with 2:30 of jump rope. 32:10

wu x 3: pull-10, sit-15, be-15, dip-10, squat-15

"Kelly" not as Rx'd

5 Rounds for time: 30:41

subbed jumping up three stairs for box jumps
subbed burpees for wall ball

Only managed three rounds before my feet were killing me again. They hurt all night and it's still hard to put any pressure on them. Might be back to square one, but I hope not.

subbed row in place of run, 22" step ups and 11lb med ball.

18:43
Could have been faster for three rounds, but didn't decide to stop at three until the last couple of wall balls.

I did this workout after tomorrows (30 MU for time)
As Rx'd
34:24

29:14

2x CFWU

5x
Run 400 meters
30 Box jump, 24+ inch box
45 Wall ball shots, 15 pound ball (20# not avail)

Box jumps got faster each round: natural state is on the box, not the ground

M/26/160

As Rx'd:

24:49

I'll take it

5 rnds for time
400 m run
20" box jumps
10# wall ball
Jim, 49/M/165 24:56
Mark 29/M/230 27:11

32m/5'9/180

500m Row (can't run yet), 20" box: step up (can't jump yet)

38:56

400m on treadmill.
23" box jump from floor to 3rd step of staircase.
No ball. Used 25lb dumbbell (straight up -- not against wall).

42:39

m/34/6'2"/202
27:25
TM run
10lb ball

M 41 195
5X
400M
15 "Bench" Jumps (didn't measure)
15 Wall Ball 8#
4:36 5:36 6:37 5:26 5:06
27:22

25:07 as Rx'd

Not my best performance - off by 1:30 from PR. I could have pushed a bit more on the wallball. My low back was super achy after the first round and it made my runs feel a little slow. Oh well, next time will be better...

22/M/168

A little under 31 minutes.

Subbed 18lb ball (heaviest they had) and 1/4 mile.

Box jumps was the Little Death.

M/38/5'10"/208# Subbed 12# ball, all else as Rx'd. 35:41. :(

24:03 pr

subbed 20 DB Thrusters for wall ball. Other than as Rx'd.
28:56

After a day of too much bad food I felt a little heavy. Superbowl was actually good this year!

m/37/173

As RX 32:27

Outside, dry day in Seattle. Sweet. Last time I did it in 32:09, but only got 4 rounds in and had to use a tread. Running sucks.

Subbed 10lb ball x40
400m=3 laps Pottruck
28:46

30:29
tossing 25lb plate couple feet in air instead of wall ball shots

M/39/175/6'

As Rx'd

32:53

38m/6/183

29:28

Been Doing Crossfit for a couple of months it seems really easy! NOT.

However banner day on Kelly - 16:07 as rx'd

CFWU (gravitron pullups, dips)

WOD:

5xrounds
400m run
12" box jump
12 lb wall ball

1 - 04:15
2 - 09:31
3 - 14:38
4 - 20:38
5 - 25:27

Tough one, but I enjoyed it.

26:06

m/31/5'11/177

scaled to 4 rounds

35:32

This was a lot harder than I anticipated - again! When will I learn?

39:25

Subbed 45# thrusters for wall ball

What a way to get rid of a Super Bowl hangover!

Tough wod!

Winter rules applied: lost fair amount of time changing shoes and taking outer layer on and off for every round.

Darn that super bowl junk food day!! And my dog biting me the entire time i was doing box jumps

26:34 as Rx'd 24" 20lb ball

sub'd 15 burpees for run
26:16

24/m/175

ended up using a 12lb ball because that's all i had :(

26:36

Jennie: 27 F 165# 5'9"
"Kelly"
Five rounds for time of:
Run 400 meters (hill run)
30 Box jump, 20 inch box
30 Wall ball shots, 12 pound ball
Time= 29:42

subbed 40# Thrusters for Wall Ball
31:00
Don't feel well today

subbed 200 single unders for 400 m run (from a xfit affiliate website).

didn't time but estimated around 25 min.

My first crossfit wo

Sub 400m run for jump rope

time = 75mins

as RX'd

24:09

m/42/69/158

20:54 3 rounds as rx'd

M/44/167

Kelly's little sister:

Three rounds for time:
400M
24" Box.
14 lb. Ball (8' target).

19:12

(Still very sore from Krav Maga)

12lb med ball is the heaviest my gym has. Also had to cut it off after the 4th round because of time constraints.

4 rounds in 31:52

My first time attempting this WOD. 4 rounds were hard and 5 rounds would have been hard for me to even finish. At least I have a goal ready for the next time this one shows up.

as rx'd

25:22

Over 10 min increase in time from first time doing it!

F/38/5'6"/140

scaled to 20 box jumps (18") and 20 wall balls (13.6# "wall ball")

28:57

M/41/5'11"/190

18" box jumps; 13.6# "wall ball"

29:56

32/m/230#

24:44 rx'd

M/23/6'2"/195

33:35 As Rx'd

man, f'in box jumps get me every time

as r'x

26:12

1% on tm
SUB 20# db

49:06

M/39/150

09.02.02
Kelly
33:20

m/54/69"/172#

M/32/5'4"/147lbs
AS RX'd
31:01

30:37

treadmill- 36 minutes

As rxed except 12 lb ball @ 11 ft

20:14

31:39 as rx'd

F/38/144ish/5'4"
Scaled to BrandX Pack:
“Kelly”
Five rounds for time of:
Run 400 meters
15 Box jump, 24 inch box
15 Wall ball shots, 20 pound ball

24:20

M/29/69"/209lbs
As R'xd
29:45

31yom, 160#, 5'9''
Ran on a threadmill at 3% incline
Wall Ball with a 9# ball
23:35

cfwux2
burgwux2

kelly
4 rounds
29:15
20"box
45# bar thrusters (no med ball)

WOD Kelly,
as rx'd,
22.00.
absolute killer ! 4th round was hardest,mentally and physically,was under 4 mins a round ,1st two rounds,but slacked off,slipped off box on 4th rnd,but recovered to speed up on last rnd.
need to suck it up and push harder !
bloody baltic here in Scotland !
everything's ground to a halt with the snow !

box jumps 22"
14# wall ball

47:10

bad day all around

cfwu
29:02

m/225/33/6"0

Not as Rx'ed, only did 3 rounds.

17:42

as rx'd 39:09

39/m/162

29:03

12 lb medicine ball
approx 20' box jumps

Pack scaling with substitutions:

5 rounds of:
Run 400m
15 Box jumps - 18" box (back hurt with 24")
15 Thrusters with 40 lb (2 x 20 lb DB)

Time: 26:30

36:27

subbed: 18" box (I need a bigger box)
50lb thrusters for wall ball

thrusters kick my ass

"Pack" version (or close to it)

Run 1/4 mile on treadmill 1% incline (6-7 mph)
15 box jumps, 18 inch box
15 dumbbell thrusters (Matt 20#db, Karen 15#db)

5 rounds, 26:19
Karen time a couple of minutes longer.

39.32

after rd 1 I knew this one would be about survival....

as rx'd

35:40

M/35/5'7"/150lbs

As RX'd 26:03 - Treadmill

Globo had 5kg med ball

22:45

21/m/210/6'1"

just killed it, felt great...as rx'd 16:40

34:20

23/F/135/5'7"

Subbed 45# thrusters for wall ball
otherwise rx'd

34:50

33 F

20" jumps
12# med ball
otherwise as rx'd

32:54

Kelly
25:24

24:40 man my lungs burned for about 15 times after i was done. i F*&%ing crossfit

35:30 That was a lot of work. I'm sure sub 30 is in my future but for now this will do.

29:25

2F outside with icy roads. 18" box jumps. 45# barbell thrusters. HR at completion ~145bpm.

I forgot to post yesterday. I did this in 35:54. This one had my number from the outset. Man it was tough.

subbed rows/16# med ball
35:05 ouch

34:34 it was tough

19" box

36:47

31:40

'Kelly' done Monday

58/M/195 subbed 18" boxjump, 15lbs WB. 36:34

48/F/125 subbed 10" boxjump, 12lbs WB. 26:30

m/43/6'2/170

Did 15 reps of wall ball (only had 5# ball) and 15 reps of box jumps

About 25 minutes. Forgot to look at clock when I started.

Oh, dang! forgot to say we subbed 500m rows as well.

M/59/172/5'9"
44:47 Rx.
Treadmill
Joey P

M/33/70"/170#

scaled to 3 rounds as rx'd

16:54

m35/168/5'8"

C-Loc as rx'd 29:22

B-Heard subbed 10lb ball 31:42

M/32/160 6'1"

37:07

am running 4x 100, 200, 400m-
rest same time length as the run
(21, 41, 1:31- 19, 39, 1:29- 18, 39, 1:28- 19, 37, 1:27)

pm Kelly 4 rounds- 14# med ball- 23:57

3 rounds (sick)
33 minutes
run 400
30 jumps
30 wall ball w/15 lb. ball

35, m, 180, 5'9"

As rx: 30 Min

Did this one a day late, scaled down to puppy

Three rounds
400m run
15x24" box jump
15x20lb dumbbell thrusters

19:14.1

Will do pack scaling next time

39/M/5'11"/190

As Rx'd

400 meter run
24" box
20# wall ball; 10' target

31:20

warmuped up with some pullups and stretching

did 4 rounds

24:23

thought i was gonna die during round 4. couldn't get air. it was brutal!

thank god I ditched swimming tonight to do this instead. There's NO WAY i could have done it after 1:15 in the pool.

after 15 minutes, thought i could attempt today's 30 muscle ups (120:120). got through two rounds of 10 and realized i'm spent.

awesome!!!!

31:27

sub-20 lb dbls

25min

* 14# wall ball

thinkin of doin this manana (2 days late).
on the day this wuz rx'd, did instead:

Surf City 5k
time = 21:18 (pr for road race 5k)

then headed over to Valley CrossFit for their Sunday "Advanced" Class

For Time:
5 rounds of
5 x power clean @ 75% bwt (used 100#)
10 x HSPUs
15 x guard pull-ups (grab bar lengthwise, bring legs up, cross ankles above bar)
20 x medicine ball box jumps (hold 20# ball, 24" box)
400m farmer's walk in between rounds (used 2 kbs 25# each)

time = 43:20

500m rows subbed for 400m run.
rx'd box jump and wall ball.

Only 4 rnds though.

33:38

25:40 as rx'd

4:16, 5:16, 5:22, 5:35, 5:10

26:57

3 rounds

17:04

next time will definetly do all 5.

Ran 5k, then 5x:

30 wall ball
30 box jump

Skipped the 400s due to the run at the beginning.

rx'd for 3 rounds first time with Kelly = 20:08

I had started the first roung when a visitor showed up and had to start over so I'm thinking I could have gotten round 4 done?

woulda shoulda coulda

Foose

Wasn’t feeling 100% when I woke up this morning, only was able to finish 3 rounds and didn’t have that inner-energy to carry on today. Was sweating my butt off though…

30:41.

Substitute 8-lb ball since that was the only available.

M/30/6'/199

CFwu -back extensions, 88lb assit

5 rounds:
400m run, 2% incline, 10:30 splits dropping to 8:30 by final round
15x box jump @ 18" (5 risers+platform)
15x 12lb wall ball

29:46
151 Ave HR

33:53

Scaled to BrandX "Pack" version.

5 rds of:
400m sprint
15 box jumps
15 wall ball

Total time--21:43

Done after 30 M/U for time.

"Kelly"

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

25:16
-------------------------------------------------------------------
Compare to 080409

23:24

As Rx'd

29:32 (6 seconds PR)

Not my favorite workout. I am always in so much pain after this workout!

24/m/182

Another PR!

as rx'd

26:24 (PR by 1:46)

34/m/200

24:56 as RxD

Filled bag with 19-20 lbs of sand.
Used 2 cinder blocks on elevated platform. (approx. 22")
Loop is .28 miles, measured with GPS.

Total time: 43:17

31:22 at gym w/treadmill (27:27 last time at home)

C-
400's outside
16# WBS
20"BJ
23:40

M 42, 167

Kelly as rx'd 28:49

80% effort after backsquats today

Was not able to finish. Pulled my back.

M/31/5'9"/159

Rowed instead of ran. Used 15lbs ball, since my gym has no 20lbs ones.

27:32

27:42.

Better late then never!

M/49/175
subbed thruster with 1 20lb dumbbell
34:00

M/33/5'10"/195

Had to use 20lb DBs for Thrusters instead of Wall Ball.

32:45

This was not easy after doing GI Jane yesterday.

28/m/5'8"/140
400m run
40 18" box jumps
30 wall ball 10lb 10'

4 rds 34:11

Subbed jumprope for run at 1:45 splits, every 8th was Dbl Under. 12# ball.

27:00 5 rds

26:16

KC 25:41 37/180/5'7"

As Rx'd (used 18 lb. medicine ball instead of 20 lb. - heaviest my gym has is 18)

6:51
8:44
9:45
8:50
8:21

Total: 42:31

22:49

1/4 mile run
10 box jumps 18"
10 wall balls 10 lb.
5 rounds
18:21

35:18

Robert V:

sub 15# wallballs

36:35

Jay V:

sub 20 reps both exercises
sub 4 rounds

35:40

Kristin S:

sub 10" box jumps
sub 8# wallballs
sub 3 rounds

26:32

.3mi run
25# Med Ball
24" Box Jump

26:10

slow running today

rx'd as rx'd
32:15

47/m/165

Pushups instead of wall ball

23:00

6'4''/19/190

5 rounds
200m run
32'' box jump 15 reps
30 wall ball 12# med ball
28 mins and gassed... took a few days off, and i'm feeling it

33yom@195
34:24

145lbs/32yoa

Due to limited equipment:

5 rounds of:
400m run (treadmill)
30 box jumps, 24" box
30 DB thrusters, 20lbs in each hand

31:58

16 lb medicine ball.

28:13

M/52/142/5'8"

5 rds of:

400 run
30 box jumps
30 thrusters,20lbs each hand

24:01

45# thruster for wallball.
Slightly longer than 400m run.
27:18

28/m/6'4/211
36:15 w/ 15 lb ball instead, heaviest at gym
400 meter runs on treadmill

m/22/220

subbed 500m row for run
6kg med ball
37:00

28:16 as rx'd

28:30

Subbed 20kg thrusters for wall ball

Got my first muscle up a few days ago!

49/m/143
had to walk between cardio area and gym
2 min 400- had to restart treadmill every time
only 12' box
45# thruster
27:25

26/m/155
*used 10lb medicine ball
*box jump form became progressively sloppy

29:15

M/37/185/5-10
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box...subbed 20 " bench outside
30 Wall ball shots, 20 pound ball... subbed 15 pound ball, all we had.
Splits were
3:40 4:02 4:12 4:27 4:03= 20:25
Avg 75% HR a good solid effort.

Rxd: 27:36

Running done on treadmill
Completed on 2/3/09

Kelly (at home)
Run 400m circuit
30 x Box jumps onto 28 inch ledge at the front of my building (This sucked!)
30 x 20 pound Wall Ball

35:13

m/40/6'0"/195

27:59

34/M/186

22:57

22:07

27:38, as rx'd

M/ 35/ 132 lbs/ 5'-6"
only 4 rounds: 22:45 (had to get to work)and I had to wait for treadmill to do the WOD - I did 20 lb dumbell (each hand) thrusters, because we only have 10lb med balls.
trying to ease back into CrossFit, but my back's still really tight.
Great workout... I really felt my legs and got my heartrate going.. I was over 172 bpm almost the entire time.. but not trying to go too full out because I don't want to reinjure my back.. little bit by little bit.

26/5'9"/138

33:43 with 20" box and 14# wall ball to 10 foot target

Skipped it. =P

I did this in just under 52 minutes. I used a 19" box though. Still it was a great workout.

Scaled down Kelly done 2/4/09:
4 rounds of:
.25 m run treadmill
20 box jumps (I think it was about 24")
20 dumbbell thrusters (R1&2 20lb, R3&4 15 lb) - used risers in place of ball 'seat' and these were a little high.
29:55 with an un-timed rest between rounds 3 and 4 where I talked myself into a 4th round (had only planned on 3). About 30-60 seconds there.

m/37/190

20" box and 14lb Ball

37:49

as rx

18:36 pr

old PR was was 19:40 something i think

M/31/190

19.33

13lb ball was heaviest @ gym

as rx'd: 26:09

m/37/76/200

32:45

27/m/155

29:24

This was a hard one, haha. Might have done a bit better, had to wait on katon for wall balls on two rounds and did the high box jumps for 3 rounds

Subs:

Stationary bike 800 meters
30 Box jump, 27 inch box (my choice was 27" or 21")
30 Thrusters, 45 pound bar

Hamstring feels good, probably could have done the running, but it didn't sound fun trying to get the treadmill up to speed each time...We don't have 20 lb. ball at the gym, so subbed in the thrusters.

Great leg workout - I was gassed by Round 2 - felt like I was "resting" on the stationary bike, though I saw a 181 bpm at one point.

Time: 28:24

male/26/5'8"/165

Did first 2 rounds with 400m run, but ran on a treadmill. Then all the treadmills were taken, so I had to leave out the 400m run on the last 3 rounds. Also had to sub sqaut jumps for wall balls (no medicine ball).

Time 21:55

My legs are jello. Kelly's no joke, and I did an easy version.

Still working on running correctly (ball strikes first instead of heel). Getting alot better at it, but I have to think about it, or I'll go back to old ways.

BW 170

As Rx'd - 23:08 (Cold outside)

Done in morning after shift (about 5hrs sleep)

did the run on eliptical
wall ball w/13# ball
30 jumping jacks
17:39

as Rx'ed

26:53

27something... doesn't count though

switched off between 12 and 24inch box cause mine kept getting stolen... twice, and 2 treadmill malfunctions.

Need better next time

Mike F:

as rx'd

28:23 (tied PR)

Brian C:

as rx'd

35:27

George G:

3 rounds
sub 15# WBs

22:36

33/m/6'/195

As rx'd

35:25

5 rnds
400m run on treadmill
box jumps on 18"
wall ball w/- 8kg ball

28:43

5 rnds

400m run on treadmill
box jumps on 18"
wall ball w/- 8kg ball

28:43

35/m/170

Post Correction

as Rx'ed

4:33
5:03
5:33
5:24
5:43

26:17 total

5 rounds but had to sub 8kg dumbbell thrusters

21.16

thought I was going slow but from the times above, looks like it was a better on

now for 4 days break yee ha

M/40/185

Wall ball was 15 pounds, the heaviest in the gym.

28:45

More better faster

31:16

15lb ball

33:10 as rxd

28/m/155

on treadmil

33:14

As Rxd: 23:52. Temp was 36 degrees and windy. Need to focus on steady tempo over speed with breaks.

30:31

cfwu x3
then for time 5 rounds of
400m
20 box jumps (step w/ 7 risers)
20 ball throws - 10lb - did against wall - not sure if right form
24:40

tired - soreback but could have pushed it more

30:05 with 12# ball.

legs are super sore today.

24/m/155

m/31/6'/230

11lb med ball (didn't have 20lb)

27:28 in 25 degree weather and snow. That was fun.

20090205 0600hrs (end of 12hr night)
WOD090201: "Kelly": Five rounds for time of 400m run, 30 Box jump (24"), 30 Wall ball shots (20#).
Did 3rds(short on time) of 15 Burpees, 30 BJ (20"), 30 thrusters (20kg)
t = 16:53

27:13 of pain, sore calf.

Done at 38th street before hockey game

Heavily modified due to equipment limitations

Run 400m on treadmill
30 jumps onto two stairs (about 16 inches)
30 catch and throw 14 pound med ball

26 minutes. Still a solid workout.

M/33/6"/224#

42:17 of pure hell on my 4th day of training

Made this up today

CFWU

As RX'd: 25:31

Couldn't get into rhythm with box jumps. As a side note, I missed a box jump for the first during 5th round...another "CF initiation injury" haha.

Take care!

4 rds, 22:45

Sub'd 45lb thrusters for WBS.

Runs on treadmill, 2% inc, 10mph, 1:30/.25mi.

Completed 2/4/09

f/25/5'9/137

5 rds:
400m row
16" box jump, 30 reps
20# thruster, 30 reps

34:32

27.23

BrandX Scaling:

400m
15 Box Jump
15 Wall ball toss

16:09

Pack Kelly - Scaled.

3 Rounds
400M Run
30 Box Jumps 20"
30 DB Thrusters #20

18:55

M/36/5'8/158

missed Kelly today

35:14

27:48

Kelly: As Rx'd

m/26/173

20:25

This was my first crossfit session and I didn't have a timer yet so it was approximately 30-35 minutes, but I could be way wrong. I got one now!

4 rds

400 meter run (treadmill)
30 box jumps 24'
30 dumbbell thrusters 15 lb

29:30

37/6'/175

27:57

Kelly: 5 rounds of the following:
- 400 m run @ 1% incline on tradmill
- 45# oly. bar thruster (for 20# wall-ball)
- 40 x 18" box jump (for 30 X 24" box jump)

Time: 25:57

kelly: 5 rounds of:
-400 m run 1 % incline on treadmill
-45# oly. bar thrusters
-40 X 18" box jumps

time 25:57 about 9 min faster than last time. will try and shoot for sub 24 min next time.

W/ 30# Vest:

00:55:14

Wall Ball Shots took the longest....vest really took the legs out.

m/6'3/185

As Rx'd

19:58

Rx'd CFC back door to back door 400+
20:47

only 4 rounds (drinking last night) about 24:32
very very poor
ran around northpoint and used barbell with 10 lb weights on each side

m/23/150

too busy to workout today.
school sucks

m/36/6'4"/97kg

17:00

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

M/35/170
25:00
45lb Thruster Sub
EJ

45 # thrusters. no room for ball at gym. completed in 27:10

25/M/5'10'/165
18:04 as RX'd

20:33

stopped clock while moving from treadmill to box and wall ball to treadmill since they were 50 yards apart. 18 lb wall ball

as rx'd....subbed 20#db for wall ball shots last rd. my back wasn't able to take no more!

39:53....horrible display of a workout today!!!

@thegym

first time performing kelly with the ball..

34:31 (new PR)

pack version. 10k ball

18:21mins.

great way to start the day!

47/183/M
28:24

27:41

can definately do better

wall ball with 12#

25:51

First one in April was right when I first started with crossfit, only had an 18" box, but it took me 38 minutes. I am very happy with the improvement.

M/46/160

"Kelly," modified as follows:

-400 meter run (Treadmill 1.0 incline)
-30 box jumps, 21"
-30 Wall Balls, 10 lbs medicine ball

29:17

m/48/175
24:53

22:16

Dumbell thrusters 20 lbs total.

M/34/190/6'2"

28:57

Did not know that wall ball shots involve a 'squat' as JPW stated above. I did some slight squats to get the ball up on the later reps but otherwise as Rx'd.

m/35/5'9/175

CFWU - 3. Reg reps. Superman. Burgener.
25:02
4:08, 4:58, 5:23, 5:22, 5:09
Much better than last time (27:18). WB & BJ not too bad. Need to go harder on runs.

as rx

18:36

34.28

Tired today from wife's bday party yesterday. 7kg ball.

28.53
treadmill
jump to ledge mansfield near mtn climb (mid thigh)
20 lb dumbell, throw in air
3X killed me!

Subbed rowing 400m for running 400m

26:28

Back tighten 2nd round to the point could not finish. 1st Cross Fit setback since I started.

As Rx'd.
Run - 1:30 - 1:35
Total Time: 27:06.

33 yom 209 lbs.

3 rounds- 16 pound ball- 21:03 nearly passed out

I am sooo far behind in my workouts... I guess the advantage is I don't have to wait for the next workout to be posted.

400m treadmill
18in box jump
18lb med ball
29:00

m/185/26

As RX'd 26:29

getting back into running after rehabbing back injury. Felt good until last round, then slightly twingy in left upper buttock... but nothing alarming. We'll see how I feel tommorow. Kelly is a gigantic "C".

as rx'd:

29.29

Brutal Super Bowl Sunday WOD

Rd 1 - 4:41
Rd 2 - 5:35
Rd 3 - 5:50
Rd 4 - 5:49
Rd 5 - 5:43

Total Time 27:40

killed it!

23:32 PR

Meyer- 35:48
Stocker- 36:45
Godfrey- 31:04

M/36/150 Completed on 02MAR09

CFWU X 3

RX 47:07

Constantly varied for sure! I ran the road with snow underfoot and almost tripled my 400m time! I have to get a new wall ball also, the weight is on one side of the ball and although it is more challenging, it sucks to have it slip out of your hands!

25:03

4 Rds Inside: 32:51

subbed 5x100 m sprints

16.5, 15.8, 15.6, 15.7, 15.5 seconds

12 lb. ball

48 mins.

cfwu x 1
wod
5 rds of...
.26mi runs on treadmill
24" box jump
45# thrusters (after 1st rd all sets broken so last rd more of a push press due to gym closing)
34:23

44/m/166

38:05

brutal, hungover, multiple interruptions from kids and the phone, glad to just complete

M/31/6'/174

22'08" 5kg/10lbs ball - no other size availabl3

35M185
12:00

Tom
15:00

Eric
14:00

no wall ball
just run and box jumps

19:23

D
@home
15# DB thruster, 400m runs
33:38

Awesome & Nasty at the same time!

Made a poor man's Dynaball...ended up with 23# of pea gravel in an old basketball...couldn't get the excess out...so I rolled with it....It's called THE PUNISHER!

WOD as Rx'd 19:07

Looking forward to the Rest Day!

-JD
M/6'/185/41

CFWU X 3

29:46 as rx'd.

CFWU x 3

29:46 as rx'd

This was harder than I thought (aren't they all?)!
I should have scaled back to 15 reps and completed 5 rounds. As it was, I only did 3 rounds.

23:45

34 yom 205 lbs

400 meters on treadmill, true 24 inch box and 16 lb ball. 19:25.
Last time 21:03 on a slightly shorter box. Lb 19:56 18 inch box and 10 lb balls