March 23, 2009

Monday 090323

"Karen"

For time:
150 Wallball shots, 20 pound ball

Post time to comments.

Compare to 080807.

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CrossFit Certification Seminars: True CrossFit, Calgary AB and CrossFit San Diego


Dave Castro on Technique and Intensity by CrossFit Again Faster, CrossFit Journal Preview - video [wmv] [mov]

Posted by lauren at March 23, 2009 5:56 PM
Comments

Sounds Fun. It's been a while

Comment #1 - Posted by: MikeySFV at March 22, 2009 6:22 PM

This'll be a new one for me. Ticking off the benchmarks.

Comment #2 - Posted by: lelak at March 22, 2009 6:22 PM

been off the air for a while. hope everyone is well. got a few workouts to do but will plough through them over the coming days.

Comment #3 - Posted by: Rookie - Crossfit Gold Coast at March 22, 2009 6:24 PM

Can't wait! I've been off the mainsite WODs for a few months. Great to be back in the swing!

Comment #4 - Posted by: RV-KY @ Underground Fitness, NKY at March 22, 2009 6:31 PM

Suggestions for subs on this one? I work out in my garage and have no med ball. Thanks.

Comment #5 - Posted by: Ryan at March 22, 2009 6:31 PM

this is gonna be painful. Anyone know where i can get one of those go f-ck yourself shirts that commando steve was wearing?

Comment #6 - Posted by: MorrowKU at March 22, 2009 6:32 PM

NOOOOOO I DON?T HAVE A MED-BALL WHY COACH WHYYYYYY!!!!!!! >=(

Comment #7 - Posted by: s'more at March 22, 2009 6:33 PM

I love playing wallball!!

Comment #8 - Posted by: Kelli at March 22, 2009 6:35 PM

Holy Balls!

Comment #9 - Posted by: Al at March 22, 2009 6:35 PM

ok i'll hit "NASTY GIRLS" or "FRAN"!!!!!
i think nasty would be better too much pull-ups today

Comment #10 - Posted by: s'more at March 22, 2009 6:36 PM

It is proven. The Glassmans do NOT, in fact, hate our hands. Two days to heal some rips will be perfect. Thanks!

www.CrossFitStickers.com

Dan D.

ps Sorry for the double post if my first one went through)

Comment #11 - Posted by: Dan D. at March 22, 2009 6:36 PM

# 5
you could do dumbell thrusters just double the weight meaning 20lbs in each hand i gotta sub to no med ball either


Comment #12 - Posted by: ant at March 22, 2009 6:40 PM

#5 Ryan,
http://www.crossfit.com/cf-info/faq.html#Substitutions3

The link is to FAQ, which recommends twice the weight as a barbell or dumbell thruster, done as explosively as possible. The answer also includes instructions for a homemade wallball, which I did over the winter and, for the $4 or less investment, was worth it.

This is my first time doing this WOD. Looks like a killer...

Comment #13 - Posted by: cliff_cruz at March 22, 2009 6:41 PM

as rx'd

7:59

still sore from Murph 5 days ago. this SHOULD get the soreness out

Comment #14 - Posted by: Rookie - Crossfit Gold Coast at March 22, 2009 6:42 PM

This is really the only WOD I would hate. I've done this 3 times as Rx'ed, and each time it has gotten slower:

7:41 (8/11/08)
8:11 (10/2/08)
8:20 (10/19/08)

Comment #15 - Posted by: Herm at March 22, 2009 6:47 PM

I HATE wallballs.

3-2-1-Go!

Comment #16 - Posted by: Justin McGinley at March 22, 2009 6:52 PM

cool,got my new 9k med ball,instead of my homemade one,that left me eating sand every time it came down off thewall !

Comment #17 - Posted by: Pedro Barrera,Scotland at March 22, 2009 6:53 PM

Well I don't have a wallball, but I do have medicine balls, do those work just as well? By looking at the videos it looks like it would. Also, every time I see the wallball vids they have a ball beneath them is this required? Also, is 10' the mark for the height of the throws?

Do Work!

Comment #18 - Posted by: Flash @ Southern Illinois University Carbondale at March 22, 2009 6:57 PM

Greatest Workout Demos for this workout and the last. mmmmmm!

I'll be doubling up tomorrow playing catch up. Snorkeling counts as active rest in my book but no where near as brutal as Lynne or heavy deads. Can't wait to get back in the gym at 530 am. :)

Comment #19 - Posted by: AllisonNYC in VB_24/5'2/115 at March 22, 2009 6:59 PM

Man, I go and nerd it up for an hour playing some Xbox360 and i miss the early post! Dang!
At first, I was like "Oh no! I don't have a 20# ball!"
Then I realized that there is one where I'm going to teach a CF Class tomorrow morning at 6. Looks like I'm doing this early! Hooray!

Comment #20 - Posted by: Eric Gohl 22/5'10/162 at March 22, 2009 7:05 PM

OK. Per Coach and Laurens instructions on the rest day I started something in comments. I never thought it would be as much fun as it turned out to be. I expected mildly humorous but you people really delivered.

Because of my expectation I thought it would be easy to pick a winner. It wasn't. Then I thought I'd narrow it down to the top 3. Again FAIL. So I've narrowed it down to 3 winners who will receive the option of either a subscription to the journal or a shirt from Operation Phoenix.

I also included 10 honorable mentions.

If you would like to read the funniest posts (as deemed by jakers) you can look through the last rest day or you can go here and read them all in order.

http://www.fitnessboxingusa.com/

Huge thanks to everyone who posted.

1. The Tale of the Afghan WOD Comment #88 - Posted by: Ghostrider 4 M/6'1/203lbs/26 yo OEF Vet at March 20, 2009 7:22 AM
2. Kama, Kama, Kama Chameleon Comment #131 - Posted by: Cricket at March 20, 2009 9:52 AM
3. Maybe a little too explosive eh? Comment #134 - Posted by: thatguyjim at March 20, 2009 10:01 AM

Honorable Mentions
1. I Think You Could be #1 with a Video Re-enactment. But that is a story for another time. Comment #211 - Posted by: in8girl at March 20, 2009 5:16 PM
2. Tagging the Toe and a Brunette Comment #28 - Posted by: Chris S at March 19, 2009 9:40 PM
3. The Junk isn't Just in the Trunk Comment #213 - Posted by: Danielle/F/120/5'5" at March 20, 2009 5:23 PM
4. Tagging the Equipment-Not the Crossfiter Comment #83 - Posted by: mspoet at March 20, 2009 6:56 AM
5. Re-Do, Really? Comment #153 - Posted by: REB at March 20, 2009 11:29 AM
6. Ultimate Dummies of the Octagon Comment #186 - Posted by: Apolloswabbie 074 205 44 yoa at March 20, 2009 2:35 PM
7. Kick Your Own Ass Comment #198 - Posted by: bingo at March 20, 2009 4:27 PM
8. Captain Stank Comment #168 - Posted by: freddieb M/29/6'0"/155 at March 20, 2009 12:49 PM
9. Good Squat Depth Comment #79 - Posted by: Dave at Offutt at March 20, 2009 6:22 AM
10. Target Area Comment #209 - Posted by: Goat 32/M/186/6' at March 20, 2009 5:09 PM

Comment #21 - Posted by: jakers at March 22, 2009 7:06 PM

Our Affiliate had a special event WOD today in honor of Josh Hager, Killed in Iraq in 2007. So we did Josh.

21 - 95# OHS
42 - Pull-ups
15 - 95# OHS
30 - Pull-ups
9 - 95# OHS
18 - Pull-ups

AS RX'd

Andy - 4:37
Eric - 5:38
Geordan - 6:12
David - 6:57
Shane - 7:43
Wes - 7:57
Matt - 9:22
Donovan - 9:57

68# sub
Jamie - 11:15

68# Sub with Jumping Pull-ups
Jennifer - 6:21
Jayme - 7:31

45# Sub with Jumping Pull-ups
Traci - 8:10

Pretty Strong numbers, though you won't see anyone from The Garage at the games this year, we plan on being present next year for sure!

Thanks Josh for the ultimate sacrifice in the name of freedom.

www.crossfitgarage.com


Comment #22 - Posted by: DrEric at March 22, 2009 7:09 PM

Ok, so no wallball for this guy. Gonna go with two 20lb dumbbells instead. Is it a 1:1 ratio or should a few more be done? I just wish my Globo had a heavier medball. The max size is 11lbs. Damn...ohh well. 3-2-1 GO!

Comment #23 - Posted by: SoxFan at March 22, 2009 7:11 PM

jakers - just finished crying over Ghostriders story. absolute classic. talk about functional movement in a dress

Comment #24 - Posted by: Rookie - Crossfit Gold Coast at March 22, 2009 7:11 PM

Would you believe I have a basketball ready for sand...just haven't built it yet..."a day late and a wall-ball short"! Guess I'll be doing dumbell thrusters in the morning...

Comment #25 - Posted by: Mickey (M/5'10"/174/43) at March 22, 2009 7:15 PM

Karen? Who the heck is Karen?

Comment #26 - Posted by: Joe P at March 22, 2009 7:21 PM

What the hell is everyone drinking? Does that say "Kokanee?"

Comment #27 - Posted by: andy P 41 YOA 6'3" 200 lb surgically recovering guy at March 22, 2009 7:24 PM

For anyone thinking of attending a level one cert, it is a must! I was a part of the level one cert in San Diego this weekend and gotta give kudos to all the trainers. The volume and quality of information is second to none and the overall experiance was outstanding. Special props to Greg A. - your enthusiasm is infectious to say the least. Andy S. - man you keep it simple while explaining some difficult concepts and keeping the audience engaged. Your public speaking is a strength! Some serious fun!

Comment #28 - Posted by: Chris T. at March 22, 2009 7:28 PM

Yes, Kokanee. The PBR of BC, western Alberta, and Montana.

Comment #29 - Posted by: jk at March 22, 2009 7:30 PM

I'm going to use a 15 lbs med ball and aim somewhere between 12 -15 feet high. Does anyone else think this would be a good sub

Comment #30 - Posted by: Tyler Scott at March 22, 2009 7:32 PM

I have to say, the Level 1 Cert this weekend in Calgary was phenomenal! After a year and a half of Cf'ing, I didn't think there'd be a lot of new material---WRONG! It was well worth the monetary and time investment, and I'd do it again. The coaches were awesome: Sherwood, Widman, Speal, Lisa Ray, Kurtis, and Nadia. A super knowledgeable group with bounds of enthusiasm and personality.

Comment #31 - Posted by: Mike from CF Lethbridge at March 22, 2009 7:55 PM

Kokanee: It's the beer up here. (next to Canadian!)

Comment #32 - Posted by: Ronnieboy at March 22, 2009 7:56 PM

Congrats to all the new Level 1 Crossfitters!

Herm: Watch out for me tomorrow, this old man is pretty handy with a wall ball...

Eric Gohl: How long have you been treaching Crossfit?

Comment #33 - Posted by: Playoff Beard at March 22, 2009 7:58 PM

Technical question posted a couple days ago:

Hey, to the person a couple of days ago who posted the question and to everyone in general.

There question was about clicking on a link while in the comments page and not being able to get back to the original location.

If you hit back space you will get back to where you started from, you don't have to close the page, and re-scan the comments section.

I'm sure someone has already answered this, but I thought I'd post a reply.

Train hard, then train harder. Rest and repeat.

Comment #34 - Posted by: Henry at March 22, 2009 8:03 PM

Henry,

Right mouse click and select open as new tab or open as new window.

Comment #35 - Posted by: jakers at March 22, 2009 8:05 PM

Jakers,

How could "lady balls" not have won? it was priceless.

Cricket, CONGRATS!

Comment #36 - Posted by: John-in-Jersey 34/6'0/190 at March 22, 2009 8:06 PM

1st time posting, just finished the level 1 cert, I highly recommend it, the instructors are excellent, great to meet some of the elite, like Speal, and to watch you all work out at lunch and walk the talk was super motivational..... Don't think I will be doing 150 wallballs today though!!! My thighs are hatched!! Thanks a bunch for a great weekend.
Rich

Comment #37 - Posted by: Red Deer Rich at March 22, 2009 8:08 PM

http://www.youtube.com/watch?v=N9Zenk8xVT4&feature=channel_page

Comment #38 - Posted by: Matt Wichlinski at March 22, 2009 8:10 PM

HAM OR TURKEY?

so i just got back to college today, and i made the visit to the local grocery store. When i asked for 3 lbs of ham at the deli, you should have seen the look on the guy's face, it was priceless.. it almost made me want to say "3lbs, i meant 4 lbs." It reminded me of Pat Sherwood's zone chronicles video.

But anyway, i am curious as to what fellow crossfitters' opinions are on which is better- turkey or ham?

Comment #39 - Posted by: Captain Crunch at March 22, 2009 8:13 PM

this is one of the WODs that looks easy and then you go do it and it is HARD...so we shall see.

Comment #40 - Posted by: tom at March 22, 2009 8:15 PM

#39 - read up on the toxic load of ham... and the crazy amount of salt vs others... I would go with more turkey than ham.

Comment #41 - Posted by: DrEric at March 22, 2009 8:18 PM

Lookin at the pics of the two certs...

Where were all the girls San Diego!?!

Comment #42 - Posted by: Michael W at March 22, 2009 8:27 PM

10:22 with 45lb barbbell

im going to get started on my home made wallball when i get home and take a trip to a beach for some sand lol

Comment #43 - Posted by: Nick K M/20/175lb/6"2 at March 22, 2009 8:38 PM

Man, I've been down in San Antonio for the last few weeks going through the AF Recruiter school. It's kept me SO BUSY, i mean the studying is ridiculous the class is just so time consuming. So with that being said I've had a hard time keeping up with the WOD's (i run alot still) and Im feeling like crap, cant wait to graduate and get back into the swing of things. I want to check the affiliate out down here but haven't found the time yet...anyways guess im just whining, so break out the violins!!

Has anyone ever been to the San Antonio affiliate, if so how is it. I've never been to one period, so im excited to check out a place where my workout style is actually welcome!

Comment #44 - Posted by: altus580 at March 22, 2009 8:51 PM

Thanks for a friggin fantastic weekend at CF San Diego! Hell of a time.

Comment #45 - Posted by: Jeremy at March 22, 2009 8:55 PM

Greg, Andy, Rachel, and crew thanks for an outstanding weekend in San Diego, and sharing your passion and love for what you do. You all have helped us be a little better just being around you guys.

Comment #46 - Posted by: Kaitlin at March 22, 2009 9:06 PM

Rookie
Thanks for agreeing with the pick.That story truly makes me belly laugh.
The thought of Concrete Busting HSPU followed by someone rubbing their head and saying 'Dirka, dirka, dirka' as I understand it that is Pashto for WTF.

John-in-Jersey 190 at 8:06 PM

I know man. The Blue Ribbon Panel really liked it as well but come on third Honorable Mention isn't bad for the competition.

in8girl
I'd like to buy one of those tops for my wife. Can I pick one up online?

Comment #47 - Posted by: jakers at March 22, 2009 9:11 PM

39 - I know ham is tastier than turkey.

Comment #48 - Posted by: George at Purdue at March 22, 2009 9:12 PM

8:35 with 12 lb medicine ball. Definitely could have done this faster too.

Didn't have a 20 lb and got yelled at for throwing ball against the wall. Silly KBR. Will prob just do the 45 lb bar next time.

Comment #49 - Posted by: Ben (71" 190#) at March 22, 2009 9:15 PM

Just found out my mom got really sick tonight, possibly from food poisoning but she doesn't know yet. Her name is Karen so im doing this workout for her tomorrow and I hope she feels better asap!!

Comment #50 - Posted by: Kelli at March 22, 2009 9:15 PM

Jakers- good call on the Afghan WOD story. It was a real gem. I still laugh every time I visualize the guy in the man dress flying off the treadmill into his buddy. Man, I wish there was a Youtube video of that!

Comment #51 - Posted by: MMalmfeldt_5'9"_187_29 at March 22, 2009 9:39 PM

I noticed in the dumbell and barbell thruster demonstration videos, the guy was sitting on some kind of ball.
1. Is it possible to use another object with a similar height?
2. How high should the object be?
3. What is the point of sitting on something for this exercise?

Comment #52 - Posted by: john at March 22, 2009 9:46 PM

Oh No! I only have a 10# ball and a 20# ball!!! Decisions decisions....

Comment #53 - Posted by: Raine at March 22, 2009 9:51 PM

Nice, I've been waiting for you Karen. Be gentle with me.

Comment #54 - Posted by: Bob in Kabul 44/6'3"/197 at March 22, 2009 10:12 PM

I would just like to thank all of the trainers and trainees at the San Diego Level 1 cert I had a great time learning from all of you and hope to see you all around at some events and certs in the years to come.

Thank You for making a great weekend

Comment #55 - Posted by: Ryan at March 22, 2009 10:29 PM

I love Crossfit! I feel horrible that I haven't posted in nearly a month. Still, I have continued crossfitting just not always the WOD on the actual day. Also went to Virginia on a Appalachia service immersion proram and introduced Crossfit to my group. It was great, I did not have access to a gym but I defnitely used the playground. Unfortunately, I have injured my shoulder and sprained my ankle so I feel limited. I am still training within the limitiations. I also joined Rugby but I dont know if that will perpetuate more injuries, especially in my shoulder?

I look forward to posting my time for tomorrows WOD. I will be doing thrusters cuz there are no med ball at the college gym :(

Comment #56 - Posted by: Kledia at March 22, 2009 10:29 PM

So many lessons were learned from this weekends Certification...MANY THANKS to ALL OF MY COACHES @ SDCF..! The SPORT of FITNESS..! My 8 years of training and various "Nationally" recognized certifications are all TRUMPED BY THE ROYAL FLUSH that is CROSSFIT...nothing compares to the Keys and tools that were given to me through this weekends seminar..!

PB

Comment #57 - Posted by: Patrick Blazon at March 22, 2009 10:40 PM

After watching Pat Sherwood's Cheat Night I was so inspired that I decided I should see if I was up the the challenge. I hadn't eaten ice cream or anything nearly that sweet in many months and don't specifically do "cheat days". Although I didn't have all of the equipment he outlined in the video, I was able to find Ben & Jerry's Cookie Doe at the grocery store.

The cookie doe part tasted alright (even if it is the dietary equivalent of rat poison), but the ice cream was so sweet it was revolting and I found myself retching! I guess if you stop eating lots of refined sugars you start to reacquire the sensitivity you loose by eating the all-American diet. In the end I couldn't get more than a couple spoon fulls of ice cream and had to pick out bits of the cookie dough.

It's hard to say with a straight face, but I failed at my cheat day attempt.

Comment #58 - Posted by: Ryan Smith at March 22, 2009 10:46 PM

I strongly recommend y'all get yourself a Dynamax medicine ball for wall ball shots because a sand filled basketball does not bounce like the Dynamax ball does.

I tried to save some cash by making the sand filled basketball and couldn't figure out how I was supposed to catch it properly when it would just slide down the wall.

After watching the video of "Kelly" I noticed the bounce of a Dynamax ball brings it right back on the same arc it goes up and immediately bought one

It's a solid $110 investment and even better it's made in the USA.

Comment #59 - Posted by: Disc golfer at March 22, 2009 10:49 PM

9:26

Comment #60 - Posted by: Matt at March 22, 2009 11:06 PM

M/29/163

Did the thruster sub w/20lb dumbells. 9:34.

-D.

Comment #61 - Posted by: Dan Silver at March 23, 2009 12:03 AM

1st CF workout :)

6.7kg dumbell thruster sub, didn't time just wanted to complete.

Comment #62 - Posted by: Zooka at March 23, 2009 1:09 AM

John-in-Jersey,

Thanks brother. (Ooooh, too nerdy, sorry)

Decided to check the site out, on mids, the night is s l o w l y coming to an end. I'm hurtin'!

I was surprised when I saw I was still in the top three.

There were some good stories posted and I think jakers, you have definately started something worthwhile. Too funny :)

I have another one for the next time.

I must say, my favorite was "Master Jacques in the Octagon of Ultimate Dummies". Sounds like a movie. Haha.

Still laughin' over the 8th guy...duuuuhhh!

Will be doing Lynne after I get off work. After being up since noon yesterday...this should be good.


Comment #63 - Posted by: Cricket at March 23, 2009 1:29 AM

Is that JP Carter?? In the top picture he is the first guy you see going up on the left. And also, Samuel David is next to him??

Comment #64 - Posted by: the don at March 23, 2009 2:08 AM

M/32/5'11/173lbs.

Sub 45lbs bar bell 12:00m

Last 3 days were nice. You guys are doing a great job providing challenging workouts. Thanks for continuing the updates... for free!!!!!

Tomorrow: Well deserved Rest Day!!! See you on Wednesday. <><

Comment #65 - Posted by: TSgt B. VBC Comm at March 23, 2009 2:11 AM

5kg ball.

9'32"

F/33/62kg

Comment #66 - Posted by: lelak at March 23, 2009 2:42 AM

No target for wallball so I did 150 dumbbell thrusters with 22lbs each hand.
Time 11.17

Comment #67 - Posted by: Peter Sheeran at March 23, 2009 2:48 AM

sub 6kg med ball (heaviest available in the gym)
6:48
75 unbroken then 3 sets of 25 ... nearly fell down the stairs after that one.

All that talk about Kokanee makes me miss Canada!!!

Comment #68 - Posted by: Karise at March 23, 2009 3:00 AM

m/69"/280lbs/32yrs

Used a 5K ball (all the gym had)

Shot for 12' instead of 10'

Time: 11:53

Comment #69 - Posted by: Dave at March 23, 2009 3:13 AM

m/180/26
Did this 2 days ago-Time as RX'd=6:22
Hurt like hell, but recovery was quick.

Comment #70 - Posted by: Brandon Crossfit NE Georgia at March 23, 2009 3:26 AM

Taking a rest week.

Comment #71 - Posted by: Camille at March 23, 2009 3:29 AM

M 68"/165/40

7:22

8' ceiling limited shot height.

Comment #72 - Posted by: John at March 23, 2009 3:31 AM

As Rx'd
Time: 9.42

Comment #73 - Posted by: H.E. at March 23, 2009 3:32 AM

6:41
not great height
plus CFE

Comment #74 - Posted by: dc3 at March 23, 2009 3:37 AM

7:08

Comment #75 - Posted by: Charbs 185/m/23 at March 23, 2009 3:45 AM

38 y/o male 70"/185

6:16

Comment #76 - Posted by: Ian Alexandre at March 23, 2009 3:45 AM

m/23/162/5'9"

Used 28lb ball

13:38

Comment #77 - Posted by: s.cooper at March 23, 2009 3:59 AM

CFWU

WOD:
Subbed two-handed dumbell thrusters

8:40

Comment #78 - Posted by: Mickey (M/5'10"/174/43) at March 23, 2009 4:00 AM

So the sub is thrusters right..if i use "double" the 20lb med ball, that means 20lb dumbbells in each hand right?

Comment #79 - Posted by: Jason in Salerno at March 23, 2009 4:09 AM

20kg barbell thrusters x 150
19.10
disappointed with myself on this. i did it faster than last time it came up, when i did it with a 10kg barbell in 24 mins. my time still sucks though. didnt push myself and feel bad now.

Comment #80 - Posted by: Tom 19/m/5'11/75k at March 23, 2009 4:12 AM

CFWUx1.5 with no pull ups.

"KAREN" as prescribed with 20# Dynamax ball to 8-8.5 foot target.

A$$ to another Dynamax ball in squat.


TIME: 9:10

Comment #81 - Posted by: Fit Mom in CT of CrossFit Persevere (F38/125/5'2") at March 23, 2009 4:21 AM

As rx'd with 20lb

8:20

Comment #82 - Posted by: Playground Cindy (F/31/128/6') at March 23, 2009 4:34 AM

50m/5'10"/223
It has been 21 days since rotator cuff surgery. I completed Saturday's WOD as my first crossfit regimen since surgery.
cfwu x 3 (no pull ups)
as rx's 225 DL (21-15-9) and 3 x 800m
15:05

Comment #83 - Posted by: stick at March 23, 2009 4:42 AM

19:04 with 30#

Comment #84 - Posted by: d kim (M/24/5'9"/160) at March 23, 2009 4:59 AM

24/m/180/6'/1st Week Cf

Had to run with 12lb ball, couldn't find anything heavier.

7:38

Comment #85 - Posted by: Ian at March 23, 2009 5:09 AM

24/m/180/6'/1st Week Cf

Had to run with 12lb ball, couldn't find anything heavier.

7:38

Comment #86 - Posted by: Ian at March 23, 2009 5:09 AM

I love the concept of the speaker in the video.

Comment #87 - Posted by: RTC at March 23, 2009 5:17 AM

Sam D. 12:40

Comment #88 - Posted by: j-dog at March 23, 2009 5:24 AM

Two 20# dumbbells in each hand. Thrusters x 150.

15:24

Comment #89 - Posted by: Randy at March 23, 2009 5:39 AM

7:12 used a 15 lb med ball with a 15 ft height

Comment #90 - Posted by: Tyler Scott at March 23, 2009 5:50 AM

As Rx'd
6:51

First time w/ Karen. For some reason my hands can barely type and i think i strained a muscle near the palm of my left thumb? lol, wtf weird!
Walking afterwards was pretty interesting too. Go get it everybody and show me up! I know some monster times are coming later today.

Jakers- Excellent job with the Rest Day Story Challenge! I can only hope there is more to come :)

Rookie- Welcome back brother!

Comment #91 - Posted by: Eric Gohl 22/5'10/162 at March 23, 2009 5:54 AM

A day late but no less sincere ~

#3 mmalmfeldt (& Mrs.) - Congratulations on the arrival of your new baby boy!

#9 dmic - Great advice...

#69 bingo - Well said and even better received. I always look forward to your posts.

#215 Strong L'il Pony - "Build it and they will come"...Keep that dream alive!

And tired, sore and hung over after Fit Mom's WOD and Wine party Saturday night - Sunday early morn

CFWUx3 (no pull ups)

"Lynne"
Scaled BP to 75# 3-4-3-4-4 = 18
Band assisted PU's 7-7-6-6-7 = 33 Total: 51

Went right to PU's from BP. About 3-4 minute rest in between rounds.

At 11/25/08 and 10 days into CF: BP 45# total 53 and Jumping PU's 21 for a total of 74.

3-2-1-GO to CrossFit Persevere to tackle Karen -


F58/140/5'2"(almost)

Comment #92 - Posted by: Fit Mom's Mom at March 23, 2009 5:58 AM

Warmed up with 1 mile run on treadmill.

substituted with 10# dumbells.7:16. I definately need to move up in weight. Quads were screeming from the deadlifts the other day.

finished with 3 mile run.

Sorry running is in my blood.

Comment #93 - Posted by: braler01 at March 23, 2009 5:59 AM

WOD - 10:08 [50y/m/10st12/70"]

Comment #94 - Posted by: Rebar at March 23, 2009 6:02 AM

11:05

Comment #95 - Posted by: Daniel G. 29/M/170/5'9" at March 23, 2009 6:02 AM

9:28

Comment #96 - Posted by: 218 at March 23, 2009 6:13 AM

m/29/6'1/192

stupid globo gym only had 12 pound ball.

5:01

Comment #97 - Posted by: matt b grand cayman at March 23, 2009 6:17 AM

M/36/5'10"/182

7:52 as Rx'd

First time doing this with a 20# ball.

Never quit!

Comment #98 - Posted by: Playoff Beard at March 23, 2009 6:33 AM

M 27 212

25lb Ball
150 wall ball shots (ouch)

16:25
I hate these damn things

Comment #99 - Posted by: BH at March 23, 2009 6:35 AM

m/21/160- time:16:55

used two 20 lbs. dumbells. probably could have made it a little more intense.

Comment #100 - Posted by: john at March 23, 2009 6:36 AM

28/m/5'10"/153

18:48

2 15-lb dumbbells

First time with Karen.

Comment #101 - Posted by: jm at March 23, 2009 6:40 AM

bw 165

7:47

Comment #102 - Posted by: paulw at March 23, 2009 6:44 AM

23/M/5'10"/250

7:37

FIRST KAREN.
BROKEN REPS. 25-25-20-20-20-20-10-10

Comment #103 - Posted by: Chadlee at March 23, 2009 6:45 AM

Globo Greatness: "Um you can't use those (medballs) like that....you will have to use a basketball if you want to do that"

Gotta love their ignorance. I just moved to another part of the gym where she couldn't see me and went on my merry way.

Comment #104 - Posted by: SoxFan at March 23, 2009 6:47 AM

28/m/73"/183
10th WOD

Subbed 15 lb ball
10:19

Comment #105 - Posted by: Theophan at March 23, 2009 6:47 AM

Was at the CF Level 1 Cert in Calgary...

The best CrossFit experience I have ever had, hands down! No matter what your experience level is with CrossFit, the trainers make sure everyone learns something.

Big thank you to our trainers: Nadia, Lisa, Speal, Kurtis, Todd, and Pat. I learned something from each of you that will help me not only with my own CrossFitting, but teaching others as well.

Kurtis: loved the angry gorllia to Jackie Chan cues on the SDHP. Great cues that will make people remember easily.

Todd: your ability to stay energetic and have a story for everything keeps people interested in what you have to say, great way to keep your clients interested.

Lisa: LOVED the way you took your time in your teachings and allowed time for people to process the information and ask questions before moving on.

Pat: your were able to break down nutrition in a way that makes it managable and easy for everyone.

Speal: you provided me a new way to look at and attack workouts, intensity means something totally different to me now.

Nadia: Man girl you can move. Watching someone that has the same strengths and weaknesses attack things was inspiring.

And to all my fellow CF Level 1 participants: the positive attitudes and the love of Crossfit throughout the entire weekend made it amazing. I'm lucky to have met each and everyone one of you!

Comment #106 - Posted by: KAT at March 23, 2009 6:49 AM

41/m/176cm/72kg

6kg (~13#)Medball

6:30 PR (7:48 last time)

Done right after modified "Lynne" (ring dips/C2B-pull-ups).

Comment #107 - Posted by: Memuc at March 23, 2009 6:52 AM

Fantastic Cert. All the instructors rocked.

THANKS AGAIN ALL!!!!!
Darren

Comment #108 - Posted by: Darren Travers at March 23, 2009 7:08 AM

as rx'd
13:42

Comment #109 - Posted by: nick smith at March 23, 2009 7:08 AM

6'0/23/m/185

only had 15lbs med ball

7:40 min

Comment #110 - Posted by: Corey at March 23, 2009 7:14 AM

Went to the gym today hoping to get at least one of the last wods done. Did managed day 1 week 3 of the Russian squat routine after watching BB at squat rack doing back squats or at least he thought he was doing back squats.

Could not do Saturdays no treadmills everyone was walking on them.

Could not do Sundays no one to spot me. I know I would get stuck under the bar and the smithson was being used so could not manage pull-ups

Could not do todays no medicin ball.

Did do snatch practise when the room was empty and by the time I had put more weight on the bar all the blokes has set up bars and dumbbells round me. So of course when I had my usual missed snatch I got a round of applause and some abuse. They see that I'm trying to snatch, you would thinks they would know to stay out of the way and what I like best is when your bar is all set up and you are getting ready to snatch and some twat walks over your bar. What joy!!


Good Fun

Comment #111 - Posted by: Elaine in sunny Scotland at March 23, 2009 7:16 AM

15 lbs ball

7:45

Comment #112 - Posted by: Sluijs at March 23, 2009 7:21 AM

I have a question related to digital food scales. Does any one have a recommendation for one that is reasonably priced?

Thanks

Comment #113 - Posted by: Clinton - 23m/210/6'3" at March 23, 2009 7:29 AM

Balls in the air!

Comment #114 - Posted by: sob at March 23, 2009 7:31 AM

Rx'd

5:25
Love squats!! Go get it gimpy and pebble!!
A&$ to ball every rep. 8-81/5ft. Target

Comment #115 - Posted by: Momof3 at March 23, 2009 7:37 AM

I would like to throw my support behind "The Tale of the Afghan WOD" for Jakers contest.

Since we don't have video of the actual WOD, I will include this video to show how something like that could actually happen:

http://www.youtube.com/watch?v=t9sfHOoNApc

Comment #116 - Posted by: Stryder at March 23, 2009 7:42 AM

First time attempting this.

10kg (22lbs) Medball
Target Height Between 8 - 10ft Lines

150 in 12:15

Comment #117 - Posted by: Neil Wilson at March 23, 2009 7:46 AM

So i didnt get to do yesterdays WOD since I had a doubleheader and wanted to watch the basketball games..

So today I get to do the old Double up WOD! Cant wait, eric, where its no 20 days straight, I will for sure feel the pain! Cant wait!

Good luck everyone!

Comment #118 - Posted by: Onefastbird21 at March 23, 2009 7:47 AM

Subbed barbell thrusters @ 45lbs. 10:35...damnit

Comment #119 - Posted by: Chad Hall M/21/6'1''/180 at March 23, 2009 7:47 AM

5:18

Comment #120 - Posted by: difchip CFGP at March 23, 2009 7:48 AM

As Rx'd

12:05

Comment #121 - Posted by: Rob_Y at March 23, 2009 7:50 AM

8:44

a little slower than last time
sets of 25; 2x20-lb db thrusters

Comment #122 - Posted by: Hale at March 23, 2009 7:53 AM

Male/27yrs/6'0"/175lbs

For time:
150 Wallball shots, 20 pound ball
* 5 Push-ups every time the ball touches the floor.

6:35 Rx'd PR

The ball never touched the floor.

Comment #123 - Posted by: JacobSZ at March 23, 2009 7:53 AM

f/27/5'5/145

15 lb ball

8:25

Comment #124 - Posted by: biff at March 23, 2009 7:59 AM

run 2 mile warm up


Karen used 25lb slam ball

6:29 new pr

Comment #125 - Posted by: shawn hultquist at March 23, 2009 8:00 AM

6:45
haven't hit legs like this in months!!!
love hate relationship with this one!!!
my clients love it tho!

Comment #126 - Posted by: corbin at March 23, 2009 8:04 AM

No Wall, and no Ball. Sooooo...

POWER CLEAN RECORD AT MY GLOBO GYM
7X1 Power clean
205,215,225,235(f),235(Full Clean), 245(f), 245(full clean)

Of course, the staff didn't know whether or not a full clean was legal for this record board, or what the difference was, so I just did them and put on a little seminar. Also, I was a moron and didn't warm up my squat cleans after four sets of power cleans, so I dropped a weight on my leg, big bruise/bump now. Still 20 pounds off of my PR for the squat cleans too, we'll see if they count it. Weighed in at 207, so in the 200-220 weight class.

Comment #127 - Posted by: Go Blue Hens at March 23, 2009 8:06 AM

15#,9ft target, 7:16
Need to use the 20# next time or up the target to 10ft.
f/49/5'9"/149

Comment #128 - Posted by: christin street at March 23, 2009 8:08 AM

used 18# ball since there was no 20.

10 minutes

Comment #129 - Posted by: Jeff 21/5'7/150 at March 23, 2009 8:12 AM

Thanks to all the coaches at the level 1 Cert. CF San Diego. Learned a ton. Training alone in the garage makes it alot easier to sacrafice form and technique. I would reccomend to anyone doing this on your own, attend a cert. or at least spend the money to get your form checked and corrected if needed. You will probably be surprised at all the things your doing wrong. Thanks again!

Comment #130 - Posted by: rsbmg at March 23, 2009 8:20 AM

As rxd 11:07

Note to self: Squats and shoulder press two hours prior is not a good idea. Lynne yesterday didn't help much either, but none of this is an excuse. Need to do better next time.

Comment #131 - Posted by: Bob in Kabul 44/6'3:/197 at March 23, 2009 8:22 AM

23/m/172lbs/70"
Karen as RXd
7:59.92
I wanted that sub 8 soooo bad, it did not come easy

Comment #132 - Posted by: Eric -Fairbanks, Alaska at March 23, 2009 8:23 AM

32/m/155

cfwu x2

subbed 45lbs thrusters

11:20

Comment #133 - Posted by: karim at March 23, 2009 8:30 AM

CFWU- minus extensions.
10lb medicine ball.
8:52

Comment #134 - Posted by: verve at March 23, 2009 8:31 AM

Absolutely the best investment ever for anyone serious about improving their capacity as a trainer or athlete. By far exceeded my optimistic expectation. Thanks again to the trainers!

Comment #135 - Posted by: Brandon Bloom at March 23, 2009 8:31 AM

9:20 45lb barbell..... Legs were wasted after that.

Comment #136 - Posted by: tooljunky at March 23, 2009 8:33 AM

I've been CF'ing for 16 months, Zoning for about 8 and for the last 6 I have noticed that my strength has reached a level between intermediate and advanced on the Strength Standards posted on the website. I'm still working my technique and try to push as hard as possible during each WO. The problem I'm experiencing is that my abilty to do the WOs with a high level of intensity has disappeared. Additionally, my ability to run long distances is gone.

I have adjusted my zone diet, bumping up my blocks which has helped a bit but I still find that 2 minutes into a WO and I want to lay down.

Any suggestions/coaching advice that may help me get back on track is greatly appreciated.

Thanks.

MAJ Hodges
ghodges57@gmail.com

Comment #137 - Posted by: Glenn at March 23, 2009 8:42 AM

Did level one cert this weekend in Calgary it was amazing, despite the snow storm (welcome to spring in Canada). Thank you so much to all the instructors. I am sure that presenting the same material every weekend must become "boring" but you all brought a huge amount of enthusiasm. You found a way to make it entertaining, were all very knowledgeable, approachable, and extremely inspiring. I learned that it is important to work those skills and progressions and that a pvc (dowel) can be just as or more effective as a heavy weight. Your patience and ability to pass on your tremendous understanding of the movements and goal of crossfit was amazing - i truly salute you and inspired to become a better CF athlete and to begin to pass on my knowledge to others. Thank you to Pat, Chris, Todd, Kurtis, Speal, Lisa Ray,and Nadia you all ROCK!!

To all the other participants you were all amazing and inspiring

Needless to say today is a rest day for me as my quads are completely pooched!!

Comment #138 - Posted by: Lisa 40/ F/ 5'4"/139 at March 23, 2009 8:47 AM

No wall ball available

Substituted with 45# thrusters

7:03

Comment #139 - Posted by: Peyton knippel at March 23, 2009 8:49 AM

Oh yeah

Kat - you are incredible girl - i hope to see you at the games qualifier in Calgary this May because i think you could rock them - truly inspiring.

Comment #140 - Posted by: Lisa 40/ F/ 5'4"/139 at March 23, 2009 8:49 AM

I attended the level I cert in SD this weekend. Awesome time, and just wanted to give a quick shout out to all the trainers and crew from CFSD- Greg, Andy, Josh, Rachel, Mallie, JP, Jimmy, and anyone else I'm forgetting at the moment.

Even though I've been CF'ing for a year and feel like I have a pretty good understanding of both the theory and the movements, every moment of the cert I felt like I was learning (or relearning) concepts. Rachel and Mallie in particular were extremely helpful with the rowing which I know I suck at.

Anyway, I highly recommend attending a cert to anyone even thinking about it- it's worth it.

Comment #141 - Posted by: leon at March 23, 2009 8:49 AM

5:52 Rx'D

6'2"/190#/M
Black Box

Comment #142 - Posted by: torch at March 23, 2009 8:50 AM

I am checking Ebay for a pair of new legs ....

11:02 substituted 2x9kg dumbbell "thrusters"

Comment #143 - Posted by: juro at March 23, 2009 8:50 AM

33/F/5'10"/155

Did "Karen" about a month ago, and PR'd with 7:06 (down from almost 9 minutes in August of 2008).

Today,

14# ball, 10' target
6:29 PR

:)

Comment #144 - Posted by: Laura DeMarco - CrossFit Rx at March 23, 2009 8:50 AM

m/32/5'9"/180#

Back after a two month lay-off, trying to get back into it.

10:45 with a 12# Ball (all I had). Didn't make my cut-off of 7min so I did 20 burpees to "pay the man".

Comment #145 - Posted by: Chris at March 23, 2009 8:52 AM

37M 6' 165#
7:11 RX
need to get dynamax ball. used the one with handels and it caused the ball to bounce off the wall all funky. Probably added 30 sec because of it.

still a great quick one. :-)

Comment #146 - Posted by: CrossFit Refugee at March 23, 2009 9:01 AM

26 lb. ball 11:47 150 throws

Comment #147 - Posted by: jshep at March 23, 2009 9:01 AM

30yo/M/6'4"/226#
First date with "Karen"...she's just like the rest of them B!*ch#$

As Rx 12:39

Comment #148 - Posted by: Damon Mosley_CFRx at March 23, 2009 9:01 AM

As rxd 11:07

Note to self: don't do squats or shoulder press two hours prior to your date with "Karen". She'll laugh at you, tiny man!

Comment #149 - Posted by: Bob in Kabul 44/6'3:/197 at March 23, 2009 9:03 AM

unfortunately there was only a 15lb ball. tried to throw it higher

TIME - 8;12

Comment #150 - Posted by: smithwick's at March 23, 2009 9:04 AM

M/43/6'0"/175
can't do wall ball so did 150 45lbs thrusters. Broken up into 10 sets of 15.
16:18

Bummed about FedEx flight 80. One of the crew members was in my initial class at the company I work for now. God Speed and RIP FedEx 80 crew. You have slipped the surly bonds of earth and touched the face of God....

Comment #151 - Posted by: Allan at March 23, 2009 9:07 AM

M/25/6'1/175

CFWU

WOD: subbed 45# bar for 20# ball

13.06

Comment #152 - Posted by: sbvaneria at March 23, 2009 9:07 AM

M/34/6'/200lds

10:59 with 16# ball since it was my first time with Karen. Could have used 20#

Comment #153 - Posted by: Erek at March 23, 2009 9:09 AM

Possibly the dumbest thing I have EVER heard.

http://health.yahoo.com/weightloss-overview/eat-right-without-thinking/womens-health--25472.html

Tighten your belt? Really? Really Yahoo? Give me a break!

Comment #154 - Posted by: SoxFan at March 23, 2009 9:09 AM

Just a quick note on the CF Cert. in Calgary. I was a fan of crossfit before the cert. but now it has become my religion. All of the instructors were great. I learned so much I couln't wait to get to my affiliate (Ignite Fitness) this morning to start practicing my new skills. I cannot say enough about this great experience. Thanks again,

Chris

Comment #155 - Posted by: Chris Overacker at March 23, 2009 9:14 AM

9:22

homemade a 20# this morning. worked out pretty well

Comment #156 - Posted by: DH at March 23, 2009 9:16 AM

150 wallball shots, 20lb ball

time: 12:29 PR (last time with thrusters 16:26)

about 9' height

This was my first time using a 20lb dynamax ball, and I loved it.

Comment #157 - Posted by: mncross at March 23, 2009 9:20 AM

Still rehabin' right now so I'm going to steal a WOD out of the "Working Wounded" journal article.

Someone a few days ago posted a question regarding Tuition Assistance and Cross Fit Certs I apologize if this has been answered but what I received from the Army was the following:

"Soldiers are allowed one certification. However, the program must be at
an institution accredited by the American Council on Education and
credits must be earned.

Crossfit does not meet these requirements."

So then my next obvious question is, say the University of Texas holds a cert and says the course is worth a one or two credits. I imagine this would make it available for receiving tuition assistance. Any profs out there Cross Fit and want to hold a cert? ;)

Comment #158 - Posted by: Ghost Rider 4 M/6'1/203lbs/26 yo OEF Vet at March 23, 2009 9:21 AM

51/M/145

21:11 as Rx'd

My deepest condolences to the families, friends, and fellow officers of the 4 members of Oakland PD who were shot and killed in the line of duty on Saturday. Difficult to comprehend.

Comment #159 - Posted by: Joe P at March 23, 2009 9:23 AM

6:37 as rx'd. PR.

Comment #160 - Posted by: Playground Will - M/37/6'1''/238 at March 23, 2009 9:23 AM

Mark - 8:24 (w/ 20# ball)

Theresa to post later this afternoon.

Comment #161 - Posted by: Mark & Theresa at March 23, 2009 9:26 AM

M/50/5'11"/174

7:34 with 15 lbs. ball (heaviest available)

F/50/5'6"/135

11:04 with 12 lbs. ball

Comment #162 - Posted by: Kevin C. at March 23, 2009 9:27 AM


m/34/172lbs/5'11"

CFSB first w/deadlifts 3x3 then,

Karen Rx: 6:49 (PR)

Felt good!

Comment #163 - Posted by: Rabbit at March 23, 2009 9:29 AM

Fit Mom - 20#?? You never cease to amaze me...

#142 Laura DeMarco - Congratulations on the PR!

CFWUx3 OHSx1 (no dips)

"Karen" - first time meeting my namesake
8' target a#$ to dynamax ball
14# ball x 10 (dropped the ball after 8...) + 10# ball x 140

7:57

500m row 2:29 damper on 6

F58/140/5'2"(almost)

Comment #164 - Posted by: Fit Mom's Mom at March 23, 2009 9:31 AM

M/44/6'/170

CFWU x 3; 8:29 with 15-lb ball. 20-lb does not exist at my gym.

Comment #165 - Posted by: RAR at March 23, 2009 9:36 AM

34/F/126

24:00.. 18 pounds

Comment #166 - Posted by: Heidi at March 23, 2009 9:39 AM

150 wall balls/ 12 lbs. / 5'26"

Comment #167 - Posted by: Molly G. at March 23, 2009 9:39 AM

"Karen"

modified to
100 Wallball shots, 20 pound ball

12:00

Comment #168 - Posted by: dingrr m/51/5'9.5"/175 at March 23, 2009 9:40 AM

"Karen"
as rx'd 8:32
She always seems to hurt me in a new way!!

Laura DeMarco great job girl, you killed it!!

Comment #169 - Posted by: Shane Cross at March 23, 2009 9:42 AM

Gym did not have med balls so i had to sub 45lb barbell thrusters

150 reps 45lb bar - 9:44

legs are toastttttttt

Comment #170 - Posted by: SMC M/25/5'10/205 at March 23, 2009 9:45 AM

Used 10 lb med ball didn't have access to a 20.
4:57.

Comment #171 - Posted by: MaryStella at March 23, 2009 9:46 AM

33/M/6'00/182

Finally some redemption after a weekend of sub-par performances.

9:15 (pr)

20# Ball, 10' Target

Dan D.

Comment #172 - Posted by: Dan D. at March 23, 2009 9:54 AM

M/33/5´9"/155

Ball weighed at least 25#, target was 10 feet.

7.57

Comment #173 - Posted by: AndySWE at March 23, 2009 9:56 AM

31/M/190

not as rx'd - don't have a wall ball.

I used 20# dumbells.

I've used the wall ball before and I personally think the dumbells are harder anyway.

Time was 9:33

Comment #174 - Posted by: john g at March 23, 2009 9:59 AM

Karen approx 8:45
Globo Gym Med balls only go up to 16 lbs and the highest target(wall) i could get was about 8.5 feet. Left lits of marks on the ceiling! :)

Great WOD anyway!

Comment #175 - Posted by: Sparky/M/5'5"/210 at March 23, 2009 9:59 AM

sub w/20lb db
9:23

Comment #176 - Posted by: CR-FF9412-ottawa at March 23, 2009 10:00 AM

17:17

last time 21:32. 250 wall balls with 12lbs medicine ball (largest in qym). May have actually been 260 since I got lost at 189 or 199 so I went with 189.

3 sets dumbbell swings 70lbs
3 sets overhead cable curls 80lbs

Comment #177 - Posted by: jc at March 23, 2009 10:01 AM

I only have access to a 5Kg ball.
5:30

Comment #178 - Posted by: N8/34/511/200 at March 23, 2009 10:03 AM

Fighting the flu this week. Yesterday's WOD was too embarrassing to post. Hoping to get back after it soon. This stuff last for 10 days I am told.

Comment #179 - Posted by: Bill_Mitch at March 23, 2009 10:05 AM

Oh yeah...
CFWU x2
1000M row and Karen as posted above^

Feels great to be back into it and Zoning again too! No excuses.. just ate way too much comfort food when entire family was sick for a month.

Comment #180 - Posted by: Sparky/33/M/5'5"/210 at March 23, 2009 10:06 AM

In Kirkuk, Iraq we go bigger and heavier. 13' WallBalls with a 25lb. med. ball.

-Pablo: 9:22
-Jake: 9:59
-Ian: 11:20

"HOOHA" Air Force Fire

Comment #181 - Posted by: Jake Green at March 23, 2009 10:08 AM

as rxd
6:59

Comment #182 - Posted by: SBrush at March 23, 2009 10:09 AM

7:30

Comment #183 - Posted by: Jacinto Rodríguez Piedra at March 23, 2009 10:10 AM

"7:52 as Rx'd"

Comment #98 - Posted by: Playoff Beard at March 23, 2009 6:33 AM

Good job, bro! I'm jealous right now. I don't see how some people get sub-6 on this WOD.

Comment #184 - Posted by: Herm at March 23, 2009 10:11 AM

Puppies:
100 20# thrusters in 15:06

Comment #185 - Posted by: Jeff F at March 23, 2009 10:18 AM

m/26/5'8"/aprox. 140#

13:42 RX'd

(37,27)

Comment #186 - Posted by: ES in MA at March 23, 2009 10:18 AM

6:51
not quite 10 ft shots

Comment #187 - Posted by: aglave2 at March 23, 2009 10:22 AM

7:44 as Rx'd (new PR)

Took a minute and a half off my old time.

Staying Army Strong in Afghanistan (15 month tour)
Mark Nash
Master Sergeant
101st Airborne Division (Air Assault)
Camp Eggers, Kabul, Afghanistan

Comment #188 - Posted by: Black Dragon 7 M37/5'11"/165 at March 23, 2009 10:27 AM

#183 Herm:

What, no one armed wall ball? ;-)

Thanks brother.

Comment #189 - Posted by: Playoff Beard at March 23, 2009 10:29 AM

m/29/185

rx'd

6:26

Comment #190 - Posted by: Scott at March 23, 2009 10:36 AM

11:27 on a 9 ft target

Comment #191 - Posted by: GU997 at March 23, 2009 10:37 AM

did this from CF Loveland

10 v ups with 25lb plate
10 back extensions
30 thrusters 95 lbs
50 pull ups
6:45

2 min rest

30 v ups with 25lb plate
30 back extensions
20 thrusters 95lbs
35 pull ups
9:07

2 min rest

50 v ups with 25lb plate
50 back extensions
10 thrusters 95lbs
20 pull ups
9:23

rough one, had a headache and a bit queasy

Comment #192 - Posted by: scubasteve 37 170 5'10 at March 23, 2009 10:40 AM

m/46/170

9:06

Even though the heaviest ball globo gym has are 12 lbs, my shoulders and chest were screaming doing this workout - all because of yesterday's dance with Lynne!

Comment #193 - Posted by: Scotto at March 23, 2009 10:48 AM

"Karen"

For time:
150 Wallball shots, 20 pound ball


our ball is 16lbs

Time 12:22. I hate wall ball, I don't know why I have trouble with it, i don't know if it is timing or skill of lack of depth perception, but I have the worst trouble with it.

Comment #194 - Posted by: Nik Nichols 42yo 5'7''165lbs at March 23, 2009 10:59 AM

cfwu times 3
20 lbs db swings 150 times alternating
5 min 28

Comment #195 - Posted by: jbvdb493 at March 23, 2009 10:59 AM

10:59 with 45# thrusters.

Comment #196 - Posted by: coyo at March 23, 2009 11:06 AM

Been doing crossfit for two months now and i think it's awesome! Pushes you to the limit like nothing i've done before. Having had 3 seasons as a professional rugby player I have done some tough pre-season sessions and crossfit beats them all. Toughest one to date for me is 'Murph', i nearly collapsed. Had a rest Sunday and Monday so gonna combine 'Lynne' 'Karren'. Will do the wallball shots after the chin ups in sets of 30. Lets have it!!

Comment #197 - Posted by: Adam at March 23, 2009 11:07 AM

Been doing crossfit for two months now and i think it's awesome! Pushes you to the limit like nothing i've done before. Having had 3 seasons as a professional rugby player I have done some tough pre-season sessions and crossfit beats them all. Toughest one to date for me is 'Murph', i nearly collapsed. Had a rest Sunday and Monday so gonna combine 'Lynne' 'Karren'. Will do the wallball shots after the chin ups in sets of 30. Lets have it!!

Comment #198 - Posted by: Adam at March 23, 2009 11:07 AM

Been doing crossfit for two months now and i think it's awesome! Pushes you to the limit like nothing i've done before. Having had 3 seasons as a professional rugby player I have done some tough pre-season sessions and crossfit beats them all. Toughest one to date for me is 'Murph', i nearly collapsed. Had a rest Sunday and Monday so gonna combine 'Lynne' 'Karren'. Will do the wallball shots after the chin ups in sets of 30. Lets have it!!

Comment #199 - Posted by: Adam at March 23, 2009 11:07 AM

Woops!

Comment #200 - Posted by: Adam at March 23, 2009 11:08 AM

# 12 ball. don't have a 20.
9:58.

Comment #201 - Posted by: LT Hendrix at March 23, 2009 11:09 AM

As rx'd
9:27

Comment #202 - Posted by: chris l at March 23, 2009 11:10 AM

39/m/190
as rx'd
8:09

pr=7:40

Comment #203 - Posted by: JackM at March 23, 2009 11:12 AM

i love this wod,simple, effective ,and hateful!!
6:38
did 3 rds of 50(45lb)thrusters,30 v snap(been dating a gymnast),21 ring dips.
this added extra suck,more to cherish rest day with!

Comment #204 - Posted by: cole32/m/6"4/225 at March 23, 2009 11:13 AM

8:06 as prescribed

Comment #205 - Posted by: Brandon M/6'1/184 at March 23, 2009 11:14 AM

as rx'd 10:27

Comment #206 - Posted by: TPD M/26/6'0/185 at March 23, 2009 11:14 AM

23/03/09
M/33/181/76
6:15

Comment #207 - Posted by: blackrockboy at March 23, 2009 11:21 AM

M/43/185#/5'9"
As Rx'd 20# ball, 10'
10:05

Comment #208 - Posted by: Alan at March 23, 2009 11:30 AM

12:15

Comment #209 - Posted by: Smartie at March 23, 2009 11:31 AM

Backsquat: 5x245, 255, 265
Bench Press: work up to 1x5x165

Then WOD as Rx'd
5:13

almost getting that muscle-up....
M/19/190/6'2"

Comment #210 - Posted by: Mike R at March 23, 2009 11:34 AM

As Rx'd 8:28

Comment #211 - Posted by: CapeTown_Kid at March 23, 2009 11:40 AM

M/33/190/in the mile high city

Sub'd thrusters with 20# on the bar.

150 Thrusters 65#
Time: 16:50

I was getting loopy @ the end, glad I didn't drop the bar on my head. :)

Comment #212 - Posted by: Henry at March 23, 2009 11:43 AM

As Rx'd

7:51

m/38/5'10"/170

Comment #213 - Posted by: mwunderle at March 23, 2009 11:49 AM

sub'd 12 lb ball, no 20 lb

time : 5:48 x 156 wbs

Comment #214 - Posted by: joe at March 23, 2009 11:50 AM

150 5'7.5" 34 yom

sub 2 20lbs dbs

7:23- identical time to last time- not happy

Comment #215 - Posted by: mike d at March 23, 2009 11:51 AM

150 Wallball Shots, 12lbs

8:48

FIGURED OUT KIPPING TODAY!!! linked 5 reps together two times! This should make pull-up WODs SO much easier! Wont stop working on them either, it was a huge rush when I actually got it!

Comment #216 - Posted by: Flash @ Southern Illinois University Carbondale at March 23, 2009 12:01 PM

9:15

Comment #217 - Posted by: SMAC at March 23, 2009 12:06 PM

Jennie: 27 F 165# 5'9"
"Karen"
For time:
150 Wallball shots, 14 pound ball

Time= 8:37

Comment #218 - Posted by: JennieLee at March 23, 2009 12:13 PM

Rookie hey brother welcome back we have missed ya!

Eric nice time bro...Def gonna shot for that! To bad in only own a 18 pounder...

Comment #219 - Posted by: Onefastbird21 at March 23, 2009 12:19 PM

m/43/74kg

Karen
7 kg ball, (15.4#)
8 ft target
200 reps
9:07 min

Comment #220 - Posted by: FredG at March 23, 2009 12:25 PM

15lb ball, 10ft target; 7:04.
Took a few days off, back to it.... 3,2,1,GO!

Comment #221 - Posted by: Matty in E.WA. at March 23, 2009 12:30 PM

m/24/5'6"/160

12lb ball
12 foot target
200 of them...

10:58

Comment #222 - Posted by: tucks at March 23, 2009 12:31 PM

Anyone in or near Eubank, Kentucky?

Comment #223 - Posted by: CR at March 23, 2009 12:40 PM

m/35/6'/165

9:29 as Rx'ed

Comment #224 - Posted by: Bladerunner at March 23, 2009 12:44 PM

M/37/6'2"/198

5K run 25:18
Felt strong with no pain.

WOD: 7:26

Comment #225 - Posted by: Utey at March 23, 2009 12:45 PM

AS RX

10:06

Comment #226 - Posted by: Jonblaze at March 23, 2009 12:49 PM

m/35/217/5'11

"Karen"

Subbed 20# DB thrusters
14:40

Comment #227 - Posted by: Keith M at March 23, 2009 12:49 PM

First time this WOD:

22LB Ball - 10:56

Comment #228 - Posted by: Greg/49/70"/205/3/17/08 at March 23, 2009 12:52 PM

33m/5'10"/200#
8:06

Comment #229 - Posted by: 611 at March 23, 2009 12:54 PM

cfwu
bwu
Oly supp trng 5 x [3hhC + 3PP]

WOD sub 20#, then 15# thrusters after 35 reps

7:33

Comment #230 - Posted by: hiflyer51 at March 23, 2009 1:00 PM

33 yom 220

wod as rx'd
time: 7:15 pr by 1:56

Comment #231 - Posted by: brian t at March 23, 2009 1:03 PM

150 db thrusters 23#
= 14:26
First date with Karen, shes a monster!

Comment #232 - Posted by: Cody at March 23, 2009 1:04 PM

did a 3 mile run @ 22:00 before "Karen"

as Rx with a 10ft target 8:30

then did some kettlebell juggling trying to scare away the evil demons still lurking inside from this weekend. I think i got them all.

29/m/5'6"/180

Comment #233 - Posted by: dave at March 23, 2009 1:16 PM

Funny, I was looking for a metcon yesterday and picked Karen (after doing some heavy cleans and DLs). 8:13 with a 20# ball with the funky handles on the sides. Made for some interesting bounces off the wall that threw me off every 10 or so.

Comment #234 - Posted by: davej at March 23, 2009 1:16 PM

as rx'd
6:09

Comment #235 - Posted by: Matt at March 23, 2009 1:17 PM

Dear Karen,

Being new to CF I was looking forward to you and your sisters. I was happy to see that there was not your heavier twin at the gym, but the smaller anorexic version. I don't know how to tell you this, but after total completion I have come to the realization that you are still fat. After our first encounter, it is I and not you, who won't walk right for a week.

It's not you, it's me.
Love
Eattheapple

5kgs ball 150 times
Time Too long to post, but being this is my first time, ITS A PR!

Comment #236 - Posted by: Eattheapple at March 23, 2009 1:21 PM

I cannot thank all the trainers involved in the Level 1 Crossfit certification in Calgary enough! It was by far the most educational, inspiring and supportive seminar I have attended. I feel like I have finally found something I believe in and I am so excited to practice the skills I have learned and educate others.
Thank-you Pat, Todd, Chris, Kurtis, Lisa and Nadia you are excellent roll models.

Comment #237 - Posted by: Jolaine Undershute at March 23, 2009 1:23 PM

I cannot thank the trainers at the level 1 crossfit certification in Calgary enough! That was the most educational, inspiring and motivational seminar that I have ever attended. Finally I have found something that I believe in that is constantly challenging. I am so excited to practice the skills and education others. Thank-you Pat, Chris, Todd, Kurtis, Lisa, Nadia, you are excellent role models.

Comment #238 - Posted by: Jolaine Undershute at March 23, 2009 1:28 PM

m / 6' / 175

Karen as rx'd

Time: 6:21

Comment #239 - Posted by: Russ of CrossFit Persevere m /45 / 6'/ 175 at March 23, 2009 1:29 PM

29/M/5'7"/205
3rd week into CF

Subbed 40# barbell

150 thrusters

23:25

Comment #240 - Posted by: Chu at March 23, 2009 1:29 PM

m/20/160/5'9"

subbed 150 45lb thrusters

10:05

Comment #241 - Posted by: JohnFahn at March 23, 2009 1:32 PM

cfwu x 1

(2) 20lb dumbbell thrusters x 150

75 through 3:56

9:36

Comment #242 - Posted by: johnathon in seattle 27/5'8/156 at March 23, 2009 1:32 PM

DNF.

Something is wrong with me today, not sure what. No energy, no life, no nothing.

Comment #243 - Posted by: Kamper M/44/74"/205 at March 23, 2009 1:34 PM

I just wanted to say a special thanks to all of the coaches from the San Diego Crossfit Cert this weekend. Your passion and knowledge is endless, and I appreciate all of you for being so approachable.

Comment #244 - Posted by: Joynier at March 23, 2009 1:37 PM

Well
Not a hernia thank God. Just a tear of the rectus abdomial. Was told to take four (4) weeks off. Can't really rest the abs so THIS IS GONNA SUX!!!

Comment #245 - Posted by: booger m/39/69"/160 at March 23, 2009 1:46 PM

As Rx'd

9:28

Comment #246 - Posted by: KSC at March 23, 2009 1:49 PM

Probably should have passed on this one. Very sore from the last two days. I had no intensity. Just couldn't get started. Time was pathetic.

Used a 12lb ball.
13:05

Mostly broken into 15's, though the last 30 were 5,5,5,8,7.

Comment #247 - Posted by: SueAnne/F/48/5'6"/131 at March 23, 2009 1:52 PM

Weird to see a workout today named Karen...seeing it is my mother's name and it's her birthday today (although she spells it Caren)

First time doing this workout and like the demo video I fell on the floor after #150.

Had alot going for me today...6:32 (12lb ball)

Comment #248 - Posted by: JQA at March 23, 2009 1:55 PM

age 19 bw 170
6:08 as rx'd

i did 66 the first set. coulda done more but the ball kept slipping out of my hands. no homo

Comment #249 - Posted by: Chris S at March 23, 2009 2:04 PM

22/f/5'8"/160

had to use a 12 lb ball today :(

12:58

I had a pleasant surprise around #50 or so when someone came up behind me and asked is I was doing the crossfit workout for today. Its always fun to meet fellow crossfitters!! especially since there is no affiliate in Madison, WI sometimes I feel like the four crossfitters I know are the only ones here!

Comment #250 - Posted by: Kelli at March 23, 2009 2:05 PM

f/25/5'7/134

as rx'd

6:00

Comment #251 - Posted by: tarasa b grand cayman at March 23, 2009 2:08 PM

M/26/75"/208

Sub 45# BarBell

8:10

Comment #252 - Posted by: Bunn at March 23, 2009 2:12 PM

m/24/175

as rx'd

7:31

Comment #253 - Posted by: NickR at March 23, 2009 2:12 PM

bw 253
150x20 6:56

Comment #254 - Posted by: Geoff L at March 23, 2009 2:18 PM

40# db
7:42
followed by 3 rounds of Canaveral combat challenge.(My turn to abuse the rookie)
1 pass kieser sled
5 story tower climb
5 story hose hoist
200# dummy drag
2 story ladder climb
No demons left here either
Oh yeah and a little pony whipping!

Comment #255 - Posted by: Allie 38/M/170 at March 23, 2009 2:19 PM

Karen as rx'd in 12:32, 2+min PR for me.

Comment #256 - Posted by: Denver Sheepdog 35/5'9/161# at March 23, 2009 2:19 PM

28/M/140

Thrusters with 20 lb dumbell per hand

13:33

I underestimated how much this would suck.

Comment #257 - Posted by: Eric E at March 23, 2009 2:20 PM

As rx'd: 6:19

First time Karen. I'm ok with my time but as usual, this looked way easier on paper.

Comment #258 - Posted by: Chris O m/28/174 at March 23, 2009 2:28 PM

30/M/188
40lb DB thruster
12:28
That was brutal. My back is still fried from Saturdays wod.

Comment #259 - Posted by: jayson s at March 23, 2009 2:30 PM

rx
5:08

Comment #260 - Posted by: karianne at March 23, 2009 2:31 PM

4:38

Comment #261 - Posted by: platoondaboo at March 23, 2009 2:31 PM

As rx'd
9:25

Lauren:
14# med ball
15:10

Comment #262 - Posted by: Nathan B at March 23, 2009 2:32 PM

Attended Level I Cert in San Diego this weekend...

The enthusiasm and passion of Greg Amundson, the humor (and knowledge) of Andy Stumpf, the clear and surprisingly soft-spoken eplanations of complicated Oly Lifts by Josh Everett, the down to earth and approachable Jimi Letchford, Mallie's perfect form (you could see her mind trying hard to demonstrate faults), Rach's squat demonstrations (not to mention her Butt!), Rory's encouragement during my 3 minute slower than my best Fran... Other trainers I'm forgetting, I apologize!

These are the things I got to experience, learn from, be inspired by and enjoy this weekend. If you haven't been certified, get your ass registered... 3, 2, 1, GO!

Comment #263 - Posted by: Gene at March 23, 2009 2:36 PM

subbed
150 x (2) 20lbs dumbell thrusters

10 min

stairs tricky on the way out

Comment #264 - Posted by: nathan m/29/5'9"/165lbs at March 23, 2009 2:42 PM

M34/175lbs/6’2.5”
Karen, (pretty much) as RX’d
6:35 (PR by 3 secs)

Used 25 lbs ball instead of just 20 lbs (25% heavier than RX’d)
Lowered target to 9.5’ instead of 10’ (5% lower than RX’d, with throwing distance being about 17% lower than RX’d for me [throw about 2.5’ instead of 3’])

Comment #265 - Posted by: Lehti at March 23, 2009 2:49 PM

No ball, used olympic bar and did 150 thrusters.
11:23
shoulders were burning after yesterday!


21/M/6'/170

Comment #266 - Posted by: Anders at March 23, 2009 2:49 PM

4:50 pr by 45sec

Comment #267 - Posted by: kris kepler at March 23, 2009 2:51 PM

12:33 40 lb db thruster

Comment #268 - Posted by: ecp2 at March 23, 2009 2:53 PM

M/39/6'3"/262.9#

45# Thrusters
135 reps
11:08

Comment #269 - Posted by: Halvy51 at March 23, 2009 2:54 PM

8:00 as RX'd

Comment #270 - Posted by: Sean M. Paquet at March 23, 2009 2:55 PM

Only had access to 18lbs med ball

Time: 16:53 (body still recovering)

Comment #271 - Posted by: Woo - m/28/5'7/185 at March 23, 2009 2:56 PM

7:32 with 15lbs ball, all I could find.

Comment #272 - Posted by: Kyle at March 23, 2009 2:57 PM

Rx'd 9:53
My shoulders really felt this. I could have done this faster if my shoulders weren't destroyed. Legs feel good though.
Broke up
30
20
15
10
10
10
15
10
10
10
10

Comment #273 - Posted by: Gabriel Wright at March 23, 2009 3:00 PM

m/6'/192/27

No med ball yet. Subbed barbell (45lb) thrusters.

7:07

I think that was easier than the wall-ball shots would have been.

Comment #274 - Posted by: nathlete at March 23, 2009 3:08 PM

8:38

Comment #275 - Posted by: Chopsaw, M/44/6'/180 at March 23, 2009 3:08 PM

Suck ass!!! Wall balls!

10:54 RX

Comment #276 - Posted by: chad lindsey at March 23, 2009 3:09 PM

M/22/215/6'1

6.32

22lbs, all we had

Comment #277 - Posted by: Cameron at March 23, 2009 3:09 PM

M/44/69"/195

Rx'd w/ 12# MB

11:12

Comment #278 - Posted by: J. Boss at March 23, 2009 3:09 PM

23/M/6'3"/205

With 20lb DB's

7:27 150 Reps

Left shoulders weakness was glaring around rep 50

Comment #279 - Posted by: Maestro19 at March 23, 2009 3:16 PM

F/29/170/56kg

Love this WOD! Just had to go to the other gym coz they do not have any MedBall heavier than 3Kg's:-)

6kg Ball
6:51min's

Comment #280 - Posted by: Alenka at March 23, 2009 3:22 PM

Subbed 20lb dumbbell thrusters (20lb each arm)

11:10

Comment #281 - Posted by: Tito M/30/6'2"/200 at March 23, 2009 3:23 PM

s'more,
you can make a med-ball out of a basketball and twenty pounds of sand for under 7 dollars! thats what i use and it hasnt let me down yet.

Comment #282 - Posted by: KevinClark at March 23, 2009 3:24 PM

So, picking up where the weekend left off, DL and 1/2 miles, scaled as 225/180*161=201 or rounded up to 205.
12:36

Performing Karen tomorrow night or Wednesday. I cannot wait!

Comment #283 - Posted by: Dan in Warminster, PA at March 23, 2009 3:24 PM

F/37/125
Made up "Lynne" from yesterday:
used 115# for bench; all kipping pullups
1) 5/26 (one round max for pullups!)
2) 6/20
3) 6/17
4) 5/17
5) 5/17
bench total= 27 (4 less than last with same wt)
pullup total= 97 (27 more than last time)
haven't benched since November and it shows!

Comment #284 - Posted by: Raine at March 23, 2009 3:24 PM

m/42/165/6'

as rx'd: 13:34

Comment #285 - Posted by: patrick at March 23, 2009 3:25 PM

11:45 with the 40 lb thruster sub.

Comment #286 - Posted by: Benny1 M/40/74"/220 at March 23, 2009 3:32 PM

m/21/6'1/233

7:44 with 45# Thruster sub

Comment #287 - Posted by: Mike L Panther CrossFit at March 23, 2009 3:35 PM

150 45 lb Thrusters
7:24

Wow my legs...

Comment #288 - Posted by: Steven Willis (M/21/5'9"/171) at March 23, 2009 3:37 PM

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

As rx’d: 13:44
Foam roll after
Compared to 080807: 15:14

Comment #289 - Posted by: Sesoku at March 23, 2009 3:37 PM

22/m/6'5

6:05

After a 6 month break from cf for basketball season!

Comment #290 - Posted by: Chad at March 23, 2009 3:39 PM

Subbed wallball with 30# DB
150 thrusters 9:08 and then...
2 puffs albuterol 5 min apart LOL

Afterwards played with rings (progressions for dips, L holds, muscle ups) handstand holds for 1 min. Yes, Eric I love these things.

'Scuse me, who thinks he's whippin' my butt? Porque tu estas hablando mierda? LOL Me thinks not. Howzat that Jamie Cullum song go? "You'll win the battle, but I'll win the war.."

Check is in the mail for this one. Still wheezing.

Comment #291 - Posted by: Strong Lil Pony! at March 23, 2009 3:41 PM

24/m/5'9

6kg ball

7:10

Comment #292 - Posted by: Armstrong at March 23, 2009 3:47 PM

#30 ball

6:57

Comment #293 - Posted by: amped 34/M/190/6' at March 23, 2009 3:47 PM

m/19/5'8''/142lbs

as rx'd 5:42

Comment #294 - Posted by: Michael@St.Norbert at March 23, 2009 3:48 PM

m/31/165

8kg ball
7.10

Comment #295 - Posted by: jim in tallil at March 23, 2009 3:48 PM

Subbed Wall Ball for Thrusters

150 20kg Barbell Thrusters

7:47

Comment #296 - Posted by: JameW at March 23, 2009 3:49 PM

15 pound med ball was heaviest available.

9 foot target

6:02

Comment #297 - Posted by: Will C at March 23, 2009 3:49 PM

M/33/185

As Rx'd 5:14 - my first Karen looked like it would not be to bad then I did it holy SH@*T!! that was nasty Good luck Gimpy !!!!!!!!!!! Great job Momm of 3 you killed this one!

Comment #298 - Posted by: Browlerr!!! at March 23, 2009 3:53 PM

150 45lb thrusters. Ouch!!

9:20

Last time 11:00

Comment #299 - Posted by: Mark - New Orleans m/41/150#/5'7" at March 23, 2009 3:54 PM

38/m/5'11/165

10# medicine ball
7:27

Comment #300 - Posted by: epicurious at March 23, 2009 3:55 PM

Did the Level I Cert in San Diego this weekend, see me in the picture!?

So I'm going to substitute "Rest Day" for today :)

About a week ago in our box (CrossFit SouthBay) we did "Cleaning Karen," which , of course, is cleaning the med ball from the floor, then wall-balling it, 150x. I think I did just under 12 minutes with 20# ball. My legs were not happy the next day.

While I now move with a series of groans from the thorough thrashing we all received this weekend, I must say the training and workouts were exactly what I've come to expect from CrossFit, totally bitchin'.

It was also great to be able to rub elbows and learn from some of the greats... Greg, Jimi, & Josh, were all eager to help and answer any and all questions. Andy did his best to keep the humor side of the equation filled, even if we were so beat up we were just laughing on the inside!

Thanks to all, and I'm looking forward to Increasing my Work Capacity Across Broad Time and Modal Domains!!

Max

Comment #301 - Posted by: Max S at March 23, 2009 4:00 PM

38M/5'10"/166#

Warm-up: 3:02 row (777m); CFWU 2x15.

As Rx: 6:08.

Cool-down: PNF of hamstrings; foam roll.

New PR by 0:11. Squats to an 11-inch box.

Comment #302 - Posted by: rjf (Since 07-20-07. WOD no. 460) at March 23, 2009 4:00 PM

26M/5'10"/215

15# Ball (only one they had)

6:59 PR!

Comment #303 - Posted by: Jason at March 23, 2009 4:03 PM

RX - 11:05

Comment #304 - Posted by: NickH at March 23, 2009 4:05 PM

25/m/5'11"/177
As rx'd
9:37(PR)
Last time around 11 min with15lb ball.

Comment #305 - Posted by: justaman - liberty sc at March 23, 2009 4:05 PM

22 / M / 5'9" / 135lb

Split jerk 1-1-1-1-1-1-1 from a few days ago

105-110-110-110-115-120-120

My form is so lousy on this. I need to take a day and work on it.

Comment #306 - Posted by: BC at March 23, 2009 4:08 PM

29yo, 5'11", 173lbs

No ball, so I did 45lb Thrusters.
Time: 9:46

Comment #307 - Posted by: Alton at March 23, 2009 4:09 PM

M/39/5'6"/183

Didn't have a 20# ball - used a 5 Kg

To make up, should've done 273 shots to lift equal weight - but I ran out of time.

Did 210 in 16:00

Comment #308 - Posted by: Mike C. at March 23, 2009 4:12 PM

I don't have a wallball either so I drilled a hole in a basketball and filled it full of sand. It weighs 23 lbs so it's a little heavy but it will work. Very cheap and easy if you work out at home like i do and don't want to spend the money on a real wallball.

Comment #309 - Posted by: JohnC at March 23, 2009 4:13 PM

Been slacking.

9:45

25lb ball. 9.5' target

Comment #310 - Posted by: JeffChalfant 29/165/5'10'' at March 23, 2009 4:14 PM

7:24
(6:47 last time)

Comment #311 - Posted by: Kyle A. at March 23, 2009 4:15 PM

M/22/185/5'10

8:55 with 45# barbell thrusters.

Comment #312 - Posted by: ryan u. at March 23, 2009 4:20 PM

JohnC,
Glad to see someone else on the homemade/makeshift gym program. LOVE IT!!!

Comment #313 - Posted by: KevinClark at March 23, 2009 4:22 PM

9:15

Comment #314 - Posted by: danieltspencer at March 23, 2009 4:24 PM

M/30/70"/197

9:20

Comment #315 - Posted by: LongeFlucht at March 23, 2009 4:26 PM

F/36/5'2"/108

Warm Up: 250m row; 12 windmills; 12 jumping jacks; 100 su; 12 squats; 12 sit ups

sub'd: 8lb ball

7:48

Comment #316 - Posted by: belle at March 23, 2009 4:27 PM

as rx'd

6:00 even

Comment #317 - Posted by: controlfreak at March 23, 2009 4:30 PM

subbed 45# thrusters. 8:09. m/34/210/6'1

Comment #318 - Posted by: Josh G at March 23, 2009 4:31 PM

As Rx'd: 7:14

Comment #319 - Posted by: WP m/44/69in/175 at March 23, 2009 4:32 PM

12:41

Comment #320 - Posted by: logan at March 23, 2009 4:32 PM

M/41/5'10"/200

Scaled
100 reps (4 sets of 25)
16.5# homemade ball

5:30

I did this without a wall in the foyer in my house. Too cold outside. So, I just threw the ball straight up to myself. Got a little tired in the neck from looking up so much..

Comment #321 - Posted by: slowweak at March 23, 2009 4:33 PM

M/25/135/5'11

used 12# biggest one at the gym
need to make a 20#
9:19

Comment #322 - Posted by: CK at March 23, 2009 4:34 PM

9:15

Comment #323 - Posted by: Richard Orpen at March 23, 2009 4:34 PM

M/26/5'10/171#

5:49 w/ a 9' mark.
*I had to redo about a dozen because the wife said I didn't go high enough.

Huge 3 minute PR from August. The Zone works!

Comment #324 - Posted by: RV-KY @ Underground Fitness, NKY at March 23, 2009 4:36 PM

m/29/160/6'0

9:05 as Rx'd

Comment #325 - Posted by: bryce at March 23, 2009 4:41 PM

After some strength work, 12:02 with 20lb ball. Better than last time.

Comment #326 - Posted by: Smithy/m/48/5'10"/165 at March 23, 2009 4:41 PM

This my first post. I was going through the exercise demos and thought wallball would be fun. I put up a target board yesterday and today's WOD is wallball. My major suggested a soccer ball filled with sand or shot and wrapped in duct tape as a cheap sub.

Comment #327 - Posted by: Rod at March 23, 2009 4:42 PM

WooHoo! 4:35 as Rx'd!

I made a goal of sub-5, and I sure got it!

Did some push presses after.
95x3
135x3
145x3
155x3
155x2

Comment #328 - Posted by: Kevin Wood - CrossFit Moncton (27/6'3/175#) at March 23, 2009 4:44 PM

i hit the "nasty girls" today but i felt terrible weak i did a better time since the last time but still i know that i could hit a better time

"Nasty Girls"

50 squats
7 muscle-ups
10 135 hang power cleans

13:19

thanks kevin i know we can make a homemade med-ball we did have one but with the time it lose a lot of sand and it's terrible with the wod with dirt in your eyes we hit it on "kelly" and it was like a sandstorm haha!!! so bifg hugs everyone i know a 10 minutes "nasty girls" will be posted by s'more very soon

BIG HUGS TO THE CROSSFIT FAMILY!!!!!

Comment #329 - Posted by: s'more at March 23, 2009 4:45 PM

The only old ball I had lying around is a size five soccer ball. Unfortunately it could take no more than a healthy 15 pounds of leveling sand. So, all things being as consistant as possible, the work required to equal Karen as Rx'd should be 200 shots at 15lbs - yes acceleration may be higher with less mass, but overall force should be about the same (no, I am not doing the angles).

200 shots
15lb Ball

Time = 10:22

Comment #330 - Posted by: Michael F. at March 23, 2009 4:46 PM

using two 20# db/thruster
=10:56

Gym only has 12# med ball. Using this I got 10:31 last time. The extra wt made a different. Aerobically was not challenged, but my shoulders were feeling the burrrnnn!

jakers- lol, so you are saying I could prob get a good sale on e-bay with my famous top eh?? Ha ha

Erin

Comment #331 - Posted by: in8girl at March 23, 2009 4:47 PM

6.08
as Rxed

Comment #332 - Posted by: Adc (CrossFit Sydney) at March 23, 2009 4:48 PM

M/168/26 (gained 8lbs last week! I ate everything in site! Oops!)

As rx'd:

6:52

Comment #333 - Posted by: CalebG at March 23, 2009 4:50 PM

For time:
150 Wallball shots, 26 pound ball

14 minutes

Comment #334 - Posted by: praus at March 23, 2009 4:52 PM

m/30/215

15 lb. ball.

6:07

Comment #335 - Posted by: Matthew at March 23, 2009 4:54 PM

As Rx'd:

6:22

Broken up as follows: 75-25-25-25

Comment #336 - Posted by: Brian Panther_CrossFit at March 23, 2009 4:55 PM

7:03 as rx'd

* 20 pound ball thrown to 10 foot mark
* First 60 shots consecutive, then sets of 10...

Comment #337 - Posted by: MarcusG 5'9" 168 at March 23, 2009 4:55 PM

15:12

Comment #338 - Posted by: headhunter at March 23, 2009 4:57 PM

Subbed 45# thrusters

31:00

What a crappy time. This just killed my arms.

Comment #339 - Posted by: Goat 32/M/186/6' at March 23, 2009 4:58 PM

subbed some javelin throwing 57 meters

why is it that now that I have graduated and throw once every 5-6 months I throw better than when I was doing it competitively and threw 2-3 times a week?

Comment #340 - Posted by: Mike Morgan at March 23, 2009 5:00 PM

Anybody think 150 thrusters with the bar is enough?

Comment #341 - Posted by: MACK at March 23, 2009 5:05 PM

#339 Mike Morgan

Because God has a sense of humor?

Comment #342 - Posted by: Goat 32/M/186/6' at March 23, 2009 5:05 PM

#340 MACK

Enough? It was nearly too much for me.

Comment #343 - Posted by: Goat 32/M/186/6' at March 23, 2009 5:06 PM

23/m/170

Rested yesterday, let my hands heal, did lynne tonight.

As rx'ed: 170#'s & kipping PU's

22/23
18/19
15/15
12/14
10/13

Need to get better at kipping...or just PU's in general

Comment #344 - Posted by: bayoubengal44 at March 23, 2009 5:07 PM

23/m/170

Rested yesterday, let my hands heal, did lynne tonight.

As rx'ed: 170#'s & kipping PU's

22/23
18/19
15/15
12/14
10/13

Need to get better at kipping...or just PU's in general

Comment #345 - Posted by: bayoubengal44 at March 23, 2009 5:07 PM

m/24/68"/170#

7:29 as rx'd

Comment #346 - Posted by: chris a at March 23, 2009 5:09 PM

subbed 45lb barbell thrusters, had no ball.


150 reps = 11:31:82

Good workout!!

Comment #347 - Posted by: Tristan - m/26/195 at March 23, 2009 5:11 PM

8:57 with 12# ball (heaviest available)

Comment #348 - Posted by: clemson rob at March 23, 2009 5:12 PM

To anyone thinking of going to the level 1 Cert just go. Really the trainers are passionate, knowledgable and just all around phenomenal. For anyone that hasn't gone to a cert or worked out at an affiliate sorry to tell you this but you're probably doing at least one of the foundational movements wrong. I know I was and I've been a personal trainer. Whether or not you want to become a trainer or not if you plan to be a CF'er it would be most beneficial to attend one of these events. Jimmy, Greg, Andy, Josh, Malee, Dan and the rest of the staff you guys are awesome and keep up the great work. Thanks!!

Comment #349 - Posted by: Eric S at March 23, 2009 5:12 PM

#250 Kelly

There are a bunch of us just a little north of you, in Wautoma. So, you are not alone in Wisconsin. If you are ever up this way, join us for a WOD.

Comment #350 - Posted by: Kevin C. at March 23, 2009 5:13 PM

23# home made med ball (basketball filled with sand)

10:21:67

Comment #351 - Posted by: JohnC at March 23, 2009 5:13 PM

F/20/5'6"/135

With 9' target and 10lb ball, 7:33

Comment #352 - Posted by: cw at March 23, 2009 5:14 PM

F/26/110

100wb
15:13

Comment #353 - Posted by: shell at March 23, 2009 5:17 PM

28/6'8"/216

7:28

Comment #354 - Posted by: Stretch at March 23, 2009 5:19 PM

as rx'd 7:41

Comment #355 - Posted by: Caleb Martin at March 23, 2009 5:21 PM

46/M/6'/185

KAREN AS RX'D TIME: 8:57

A2A AND 10 FOOT TARGET WITH 20 POUND D-BALL.

BROWN SUGAR

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

Comment #356 - Posted by: ROBERT SUTHERLAND at March 23, 2009 5:22 PM

m/5'3"/160/29

I had a long full-of-driving weekend, so today was make up day.

Before Work:

Lynne 160 lb bench

53 bench/99 pullups--10 better bench, 1 worse pullups than last time (but I had no fire, no juice. found out about some wierd stuff that happened while I was gone for the weekend right before I went to the gym and it threw me off, my head was not in it so I just couldn't push it on the pullups, no adrenaline.)

After Work:

Dead lift/800 m 21-15-9 225 lbs

19:01

Tomorrow: Karen

Feel good, felt strong in the deadlift wod, and I didn't have to scale it, so that made me happy.

eric gohl--
I kind of know how you feel, doubling up and all, man. Feels good to be back, congrats on teaching the xfit. Some guy asked me what I was doing and told me I was crazy today...that's right, I am!!!

onefastbird21--I'm back dude!

s'more, herm, rookie, strong lil pony and the rest keep on rockin!

Comment #357 - Posted by: fat tony at March 23, 2009 5:23 PM

At work this afternoon 7:56... 44 secs faster than last time. Did Lynne this morning also and the dead lift and runs yesterday.
I believe I wrecked my legs doing the wallballs...holy crap they are sore.

Comment #358 - Posted by: jef at March 23, 2009 5:24 PM

14lb to 10' target
19:23

Comment #359 - Posted by: babs/29/135/5'4"/f - CFN at March 23, 2009 5:27 PM

March is the first month that I really started doing Crossfit and I have been waiting to say this on a non-max lifting WOD.......

*drum roll*

AS RX'D!!!! AS RX'D!!! AS RD'D!!!

Time: 6:55

I a so stoked... my legs are gone but I am just happy I could get through a WOD as perscribed... hopefully I can walk tomorrow.


31/m/78"/CF Start Jan 2009 - 250#/Current 241#
-"Its changing me.. I am becoming"

Comment #360 - Posted by: theNine at March 23, 2009 5:37 PM

*doing my funky little first WOD as RX'd dance*

Comment #361 - Posted by: theNine at March 23, 2009 5:38 PM

ARX'd
9:48 (pr by 3:05)

Comment #362 - Posted by: bill m/50/213/72 at March 23, 2009 5:38 PM

M/29/6'4"/198

As Rx'd

6:22

Comment #363 - Posted by: Brian Panther_CrossFit at March 23, 2009 5:40 PM

warmed up with 25 burpees

subbed 45 pound kb thrusters for wallball
13:41

Comment #364 - Posted by: gbk at March 23, 2009 5:40 PM

I should modify my post... I should have said that march is really the first time where I have been able to get through 3 consecutive WOD... I have been trying to build up to the WOD's since Jan...

sorry I will stop posting now :)

Comment #365 - Posted by: theNine at March 23, 2009 5:41 PM

32/m/#230
150-1 pood wb sub-11:10

Comment #366 - Posted by: hoss at March 23, 2009 5:41 PM

welcome back fat tony

Herm, Rookie how are your recovery wods????

Eric Gohl hey bro i just hit "nasty Girls" but i wasn't 100% for that Wod need more rest

OneFastBird21 hey bro how are you you are posting less

strong lil pony....beautyfull and kind as always

big hugs for everyone

Comment #367 - Posted by: s'more at March 23, 2009 5:43 PM

m/17/5'7''/152

Rx'd

"Karen"

13.09

Comment #368 - Posted by: ben at March 23, 2009 5:44 PM

150 45lb barbell thrusters with 20lb vest:
30,20,18,12,12,10,10,13,12,13
19:15

Comment #369 - Posted by: BPemberton at March 23, 2009 5:44 PM

175 wallball shots, 15 pound ball
15:08

Could only find a 15# ball, so I did 175 shots. Had to sneak into a squash court in the globo to find a place to do the WOD!

Comment #370 - Posted by: MattP (m/47/5'11/175) at March 23, 2009 5:45 PM

20/M/195/6'4"

8:09 w/ 25# ball and ~9-9.5 ft target

Comment #371 - Posted by: Brian at March 23, 2009 5:45 PM

"Karen" as prescribed, time =11:30

Comment #372 - Posted by: M@ at March 23, 2009 5:48 PM

14:31

Subbed 45# thrusters

Comment #373 - Posted by: Ronnieboy at March 23, 2009 5:49 PM

29/m/185

10:08

PR by :17, but this was the first time I used a Dynamax med ball. That big guy was much more difficult to hang on to than I anticipated.

Comment #374 - Posted by: Esteban - CrossFit Nasti at March 23, 2009 5:50 PM

subbed 100 45# thrusters
8:50

Comment #375 - Posted by: MattyL at March 23, 2009 5:51 PM

30/m/198

8:34 as rx'd.

Comment #376 - Posted by: SAT at March 23, 2009 5:51 PM

11:39 subbed 45# thrusters

Comment #377 - Posted by: Moccasins at March 23, 2009 5:52 PM

8:58 (PR by 2:32)
Subbed 40lb DB thrusters for wall balls

Comment #378 - Posted by: Alan Cook - 24/5'8"/161 at March 23, 2009 5:53 PM

as rx'd for women, 14# ball, 10' target

11:55

Comment #379 - Posted by: Ann-TPark 33/F/138 at March 23, 2009 5:54 PM

CFWUx3x15

subbed 6kg ball

8:35 (v. 9:59 previous 8-7-08)

Comment #380 - Posted by: Pete - Decatur, GA at March 23, 2009 5:55 PM

"Lynne" – 9/25
8/22
7/22
5/21
5/12

Total= 136

Comment #381 - Posted by: John-in-Jersey 34/6'0/190 at March 23, 2009 6:03 PM

26/m/155/5'8"
150 thrusters w/ 2 20# dumbbells
10 minutes

Comment #382 - Posted by: swanson at March 23, 2009 6:05 PM

F/27/5'0"/108
With 15 lb ball (biggest the gym had): 10:45
Going for sub 10 min next time round...

Comment #383 - Posted by: Kat at March 23, 2009 6:05 PM

As rx'd

6:29

Comment #384 - Posted by: Daddy Long Legs at March 23, 2009 6:07 PM

9:30 RX. damn you gravity!

Comment #385 - Posted by: Scott Kathrein at March 23, 2009 6:12 PM

8:28

Subbed DB thrusters using two 15-lb DBs.

Comment #386 - Posted by: CaptainVictory / M / 43 / 235 lbs / 6'1" at March 23, 2009 6:15 PM

as rx'd 9:49 (PR)

Comment #387 - Posted by: jgebbie M/36/5'11"/210 at March 23, 2009 6:16 PM

9:22 as rx'd

Comment #388 - Posted by: Brent - CrossFit Nasti, Cincinnati OH at March 23, 2009 6:17 PM

As Rx'd
7.39

3 day sum up
Wish I had eaten better. Power output has decreased (times slower/less work acmplshd) Seems like recovery has suffered, otherwise it was a great week of WOD's. Hopefully I'm not going too intense with trying to stay as rx'd, but for only being my second 3 day on as rx'd, it may be too early to tell.

The more I see Kelly S. and the "stretching" videos I feel more convicted that short muscles are hindering my performance. Especially since I'm tight in the low back from "Karen"? It has to be tight hamstrings.

Thanks for the WOD's, and enjoy the rest day tomorrow. Peace.

Comment #389 - Posted by: cory at March 23, 2009 6:19 PM

oops., last time:
4.41 with 20# DB

Comment #390 - Posted by: cory at March 23, 2009 6:20 PM

as r'xd

5:35

good job gimpy, next time!!!

Comment #391 - Posted by: pebble at March 23, 2009 6:21 PM

M/24/160#/5'7"

CFwu
As Rx'd
13:59

First time doing real wall ball shots. They're tough

Comment #392 - Posted by: Ransom at March 23, 2009 6:21 PM

49 / 180 / 6'1"
subbed 16ib bowling ball; too dangerous?
9 min.

Comment #393 - Posted by: bill muno at March 23, 2009 6:21 PM

Our first post! We've been doing for about 3 weeks now and its been a blast!

D:
15# x 150
N:
8# x 150

We did have to rest a little. Great workout though!

Comment #394 - Posted by: David and Natalie at March 23, 2009 6:23 PM

11:32 as rx'd

Comment #395 - Posted by: DoitUP 23/m/5'10"/170 at March 23, 2009 6:28 PM

Made a 25 lb wall ball out of a basketball and sand. Worked with my training partner and did 15 sets of ten. Between the two of us we hit 15:00 flat. A good introduction to wall ball...Loving all 150 reps.

Comment #396 - Posted by: shyama at March 23, 2009 6:29 PM

14# ball

6:09

Comment #397 - Posted by: kp at March 23, 2009 6:29 PM

CFWU
situps on steep decline
7 pullups and 7 dips

WOD
For time:
150 Wallball shots, 12.5# ball

10:30

Comment #398 - Posted by: rbst m/33/5'10"/190 at March 23, 2009 6:30 PM

31 / 168 / 5' 11''

11:09
subbed 45lb barbell thrusters

Comment #399 - Posted by: Matt Berry at March 23, 2009 6:30 PM


M/23/6'1/185

as Rx'd

6:36 (PR)

Shoulders actually fatigued faster than legs. Felt pretty good.

Comment #400 - Posted by: COS at March 23, 2009 6:31 PM

12 minutes with sand filled basketball to about 9 foot garage ceiling.

M/47/6'/182

Comment #401 - Posted by: Strohs at March 23, 2009 6:32 PM

s'more--thanks man, I had to do a lot of driving all weekend to see my sister and mom, my sister was living in Peru for the last 18 months, so now she speaks spanish, I gotta learn now! Get some sleep brother, enjoy the little baby! keep rockin' your body will catch up with you eventually. family first crossfit barely second! ha!

Comment #402 - Posted by: fat tony at March 23, 2009 6:36 PM

is yoga a good day of rest activity?

Comment #403 - Posted by: mno at March 23, 2009 6:36 PM


F/27/125lbs

I have only been doing CrossFit for about 1 1/2 months.

14lb ball
150 WallBalls

9:44 Time

Then 10 box jumps & 10 burpees in as many rounds as you can in 10 mins. 7 rounds

Comment #404 - Posted by: JennGreen at March 23, 2009 6:39 PM

F/33/5'8"/(just had a baby 8 weeks ago so heavier than normal)
As RXed with 4kg medicine ball- 8:26
Only my second WOD and my legs are like J-E-L-L-O
The baby weight will be gone before I know it!

Comment #405 - Posted by: CEBoyd at March 23, 2009 6:41 PM

first time doing Karen, sub'd 45# hammer curl bar (I figured the grip was closet to holding a ball):

7:39

Tried to do sets of 25, but had to break 'em up into 15-10's toward the end.

later,
b
m/32/5'8-1/2"/177

Comment #406 - Posted by: brian p at March 23, 2009 6:42 PM

33/M/225/6'3"

rx'd 10:13 (PR)

Comment #407 - Posted by: Eric in PCB, Fl at March 23, 2009 6:44 PM

Subbed for 45 BB thrusters

Just under 10 minutes. My shoulders were and still are sore form yesterday's bench and saturday's s'more alternative WOD (added HSPU).

Wishing for a rst day or some cardio stuff. I'll do cardio anyway !

m/30/185/5,8

Comment #408 - Posted by: Tou at March 23, 2009 6:45 PM

16:15

Comment #409 - Posted by: Redding Mark S at March 23, 2009 6:46 PM

m/29/5'11"/180

As rx'd w/ 7 kg med ball, the heaviest the gym had.

6:25

Comment #410 - Posted by: m cowboyd at March 23, 2009 6:49 PM

Rx'd : 7m00s

Comment #411 - Posted by: Gperron at March 23, 2009 6:49 PM

cfwu x2

Karen as rx'd 9:38

tried sticking with tabata sets with 10 reps each work interval
I could keep up for the first 50 but then I had to go to 5 5 10 5 5 10 type set structure.

Comment #412 - Posted by: Joe Venuti 42/M/5'10/178# at March 23, 2009 6:49 PM

13.6#(?) homemade "wallball" thrown to basketball backboard

M/41/5'11"/185

10:04

F/38/5'6"/140

12:33

Comment #413 - Posted by: nutfam at March 23, 2009 6:50 PM

subbed 45# bar plus 10 pds so 55# total just so I could feel the burn a little bit more.

First time doing this one

7:20

dtmissoula

Comment #414 - Posted by: dtmissoula at March 23, 2009 6:51 PM

5:41

subed w/35# kettle bell thrusters

6-2/220/35m

Comment #415 - Posted by: Diesel Sled at March 23, 2009 6:54 PM

6:04 as rx'd

first time doing it...killed my legs!

Comment #416 - Posted by: BIGGIE at March 23, 2009 6:55 PM

M/19/193/6'4''

36 reps 115# thrusters

5 mins

Comment #417 - Posted by: Captain Crunch at March 23, 2009 6:55 PM

M 20 6'3"

As Rx'd 4:50

Comment #418 - Posted by: Vincent Ledney at March 23, 2009 6:56 PM

8:10

Compare to
080807 - 8:43

Comment #419 - Posted by: B. Rhaly at March 23, 2009 6:57 PM

9:03 Rock on.

Comment #420 - Posted by: Brad at March 23, 2009 6:59 PM

want to clarify for my own conscience! rx'd for women, 14#
5:08
:)

Comment #421 - Posted by: karianne at March 23, 2009 7:00 PM

First time doing Karen. New to CF but not to training.

M/27/6'2"/205
Subbed w/20# DBs.

18:28

Shamed by my crap time.

Comment #422 - Posted by: eyeheartny at March 23, 2009 7:00 PM

Subbed 15# db thrusters.

9:40

M/37/5'8/160

Comment #423 - Posted by: Barber36 at March 23, 2009 7:01 PM

m/29/61kg/166cm

As rx'd 6:52

First time with Karen

Comment #424 - Posted by: Chris Saliba at March 23, 2009 7:04 PM

3 monthes of crossfit
first time doin that many wallballs......
home made 14 lb ball dont hav a 20lb yet but maybe that was a good thing :p
9min 5 sec

Comment #425 - Posted by: julia c at March 23, 2009 7:05 PM

Warm-up:
400-meter run
10 sit-ups
400-meter run
10 sit-ups

WOD:
15 Wallball shots w/20 lb Med Ball (our ceilings are only 8' high)
4:00 even
Luque: 5:19
Jerry: 5:50

THEN:
21 Burpees for time (Thanks Crossfit Affliction!):
1:09

Comment #426 - Posted by: Jake at March 23, 2009 7:08 PM

m/54/6'/200
first time doing this one. Hopefully my time will improve as I get technique down better and improve my wind. 20 minutes. almost embarrassed to post it, but I'll man up. lol.

Comment #427 - Posted by: Tim at March 23, 2009 7:14 PM

13:34 as rx'd

Much harder than I expected.

Comment #428 - Posted by: John Elstad at March 23, 2009 7:17 PM

First time with Crossfit 14min legs were dead Did 6 hour adventure race saturday

Should do alot better next time

Comment #429 - Posted by: Ryan at March 23, 2009 7:21 PM

10:23 as Rx'd

down from 16:04 on 8/7/08 I'm stoked. Got so fired up watching a couple people at the globo doing partial range of motion bicep curls from the squat rack on the lifting platform I had to push myself. The market is up today and I'm considering hiring them to do annoying and non-functional exercises while I warm up, to get me fired up and set some new p.r.'s.

Comment #430 - Posted by: PaulyG 38M/170/6' at March 23, 2009 7:21 PM

43/171

I made a wallball using an old basketball this afternoon, it weighed 19 lbs.

150 shots - 9:49

Comment #431 - Posted by: Rick Cantu at March 23, 2009 7:23 PM

m/44/6'2/170

45# barbell thrusters

90 in 11 minutes

Comment #432 - Posted by: Funkhouser at March 23, 2009 7:24 PM

m 27 6'0 195
m.e. warmup-15 hspu and dl 70% 295/3 x 3,295/1x 3
8:14

Comment #433 - Posted by: Sam at March 23, 2009 7:24 PM

Scott m/6'/210/49
Subbed 30# thruster.
5:47

Janet F/50/5'8"/won't tell
Subbed 12# ball and did modified throw
6:49

Comment #434 - Posted by: Scooter2 at March 23, 2009 7:25 PM

first date with Karen.

Rx'd 17:16

M/37/6'2"/300#

Comment #435 - Posted by: Dave G. at March 23, 2009 7:27 PM

33yom@195
8:01

Comment #436 - Posted by: Ryan at March 23, 2009 7:28 PM

"If you can dodge a wrench, you can dodge a ball."

Nice work today everyone, never quit!

Comment #437 - Posted by: Playoff Beard at March 23, 2009 7:31 PM

11:06, sub'd pair 20lb dumbbells

Comment #438 - Posted by: gwg at March 23, 2009 7:33 PM

CFWU2

"Karen" (58, 54)
As Rx'd

I wanted to do this one early in the day as a training checkpoint.

100 Kms of cycling on the weekend plus the WODs pushed my time from 8:51 to 12:02. Ouch.

Rest day just in time...

Comment #439 - Posted by: jon h M/47/145 at March 23, 2009 7:33 PM

done at crossfit after coaching.

RX with 20 med ball. First set about 20 then mostly sets of 10-15.

9:30

Finished with dead hang pull up ladder 8+5

Comment #440 - Posted by: dandny at March 23, 2009 7:35 PM

subbed 2 20# dumbells

16:23

wow........

Comment #441 - Posted by: smitrock at March 23, 2009 7:36 PM

Rx'd
20lb MB
150 Wall Ball
6:35

31/F/165

Comment #442 - Posted by: Jenea PLATOON FITNESS at March 23, 2009 7:38 PM

hahahaha!!!! Playoff Beard i love that movie too hahaha!!!! starring Pat Sherwood (with all my respect Mr. Sherwood)

Comment #443 - Posted by: s'more at March 23, 2009 7:39 PM

can i use a regular medicine ball?

Comment #444 - Posted by: shane at March 23, 2009 7:43 PM

15 flat with a 25 lb ball. Want a Dynamax, but not sure that would be much easier.

Comment #445 - Posted by: Dave/32/205/5'7" at March 23, 2009 7:45 PM

10:53 ...terrible time. Got beat by both people in my group. but def was whooped after the workout, good workout but gotta get better time next time around.

Comment #446 - Posted by: JJ at March 23, 2009 7:48 PM

M/24/165/6'1"
As rx'd 5:46

Comment #447 - Posted by: PraschFireC12 at March 23, 2009 7:48 PM

only had a 15lb ball

7:17

Comment #448 - Posted by: narco at March 23, 2009 7:49 PM

The one quotation that replays in my head is "Nothing will work unless you do." Today was good, this moment is perfect....be in the NOW, be present...and just do "the next right thing."

When in doubt, smile....it has a boomerang effect.

Holding on to all of you,

Jen

Comment #449 - Posted by: Jennifer at March 23, 2009 7:51 PM

Dear CF,
Thanks for your unique and everchanging WOD's. Bn doing this 1.5 mos. Getting Stronger and Meaner....
36yrs, 195 lbs, M

7:45-16lbs, close enough to 9ft.

Comment #450 - Posted by: marcos at March 23, 2009 8:03 PM

Hey s'more, how have you been brother? How is baby s'morelle?

Yeah, that movie cracks me up :-)

Comment #451 - Posted by: Playoff Beard at March 23, 2009 8:04 PM

M/19/5'11"/160

45# barbell thrusters

11:57

Comment #452 - Posted by: Daniel Susskind at March 23, 2009 8:06 PM

Jen, just right.. big smile, though no doubt!

58/M/195 - back squat warm up;10x45, 5x115, 3x205
-back squat 5-3-3-1-1-1-1; 225PR, 230, 235PR, 240, 245, 250, 255PR - thanks Coach Martin!
- for time, 150 push press @ 45lbs - 11:17

48/F/125 for time, 150wall balls @ 12lbs - 10:09

Comment #453 - Posted by: Dave and Belinda at March 23, 2009 8:06 PM

7:22 as rx'd.

Broken sets: 1 set of 30 then all 15's.

Comment #454 - Posted by: Troy/6'4"/200/St.Louis at March 23, 2009 8:07 PM

As rx'd
4:25

Comment #455 - Posted by: Lakem CF-KMSF M/34/160 at March 23, 2009 8:08 PM

m/43/5'11"/199

9:48 as rx'd

Comment #456 - Posted by: Larry Engle at March 23, 2009 8:14 PM

THE LEVEL 1 CERT ROCKED THANKS FOR THE INSTRUCTION AND TOOLS YOU GAVE ME......

150 wall balls as Rx'd 20#

7:50
29/m/200

Comment #457 - Posted by: Mikey V CFSD at March 23, 2009 8:20 PM

9:23, exact same as last time.

Comment #458 - Posted by: ScottMacArthur at March 23, 2009 8:23 PM

45lbs barbell thrusters.
14:26

25>20>10-15 reps

For once, muscle fatigue was the issue and not metcon ability

Comment #459 - Posted by: kev at March 23, 2009 8:23 PM

as RX'd - 13:35

first set 15, then sets of ten with rest up to each minute.

last 45 done as fast as possible.

Comment #460 - Posted by: Dominic 31/M/5'10"/240 at March 23, 2009 8:25 PM

m/24/6'1''/185
as rx'd
7:48

Comment #461 - Posted by: Dusty at March 23, 2009 8:32 PM

does anyone have Crohn's Diease on here

Comment #462 - Posted by: Crohn's Fighter at March 23, 2009 8:41 PM

as Rx'd - full squat, 20# ball
~16:00

Comment #463 - Posted by: Matt M (42M, 5'8", 185) at March 23, 2009 8:42 PM

14lb ball
5:46(pr by 2 mins)

M/20/6'1"/195

Comment #464 - Posted by: CrossfitAthens at March 23, 2009 8:46 PM

As rx'd 5:14

Comment #465 - Posted by: Dalton at March 23, 2009 8:50 PM

10 or 12 pound ball (unmarked) x150

set of 75, set of 75

4:42

Comment #466 - Posted by: Esven at March 23, 2009 9:02 PM

For time:
200 Wallball shots, 14 pound ball

12:07

Adjusted it for the lack of a 20# ball in my gym. And I played indoor soccer before it. I have never had my quads cramp in my life until tonight.

Comment #467 - Posted by: KieranGT_22/5'11"/170 at March 23, 2009 9:09 PM

12:04 Thanks Joe.

Comment #468 - Posted by: Scotty McC at March 23, 2009 9:10 PM

M/34/5'10"/197

Did this immediately after Lynne.

As Rx'D = 6:59

No P.R., but was a bit smoked by Lynne

Comment #469 - Posted by: bs2103 at March 23, 2009 9:10 PM

CFWU -pu's

approx 16:00

I thought I had started the stopwatch but noticed at #61 that I had not. I started the time then and doubled it to come up with 16 min.

Did first 47 without break, then about 10-15 throws before having to rest.

Afterward, did another 25 for good measure.

Comment #470 - Posted by: Darren 37m/5'10"/225lbs at March 23, 2009 9:15 PM

using a telephone pole. definetly an exercise in accuracy. 7:25

Comment #471 - Posted by: Brian Garmon at March 23, 2009 9:18 PM

I did the Level 1 cert in Calgary this weekend and wanted to thank all the trainers. I am amazed by how easily you kept everyones attention during every lecture. The way you guys train is incredible! You make this massive amount of information so easy to absorb. I appreciated all your funny stories and helpful tips. Thanks!

Comment #472 - Posted by: Lexi G at March 23, 2009 9:21 PM

jakers
Thanks for compiling that.
To everyone who contributed - good stuff!
ghostrider - hilarious
Apolloswabbie on "Master Jacques" - so funny and a tear for your friend. Nicely said.

Comment #473 - Posted by: jon h M/47/145 at March 23, 2009 9:27 PM

21m170

didn't have a 20lb medicine ball (I NEED to make my own), so I did 300 reps at 10lbs

12:08

Comment #474 - Posted by: Alex P at March 23, 2009 9:33 PM

150 wallball for time.
This was the first WOD I have done, only had a 10lb medicine ball 5:43. needed a heavier one.

Comment #475 - Posted by: Doug at March 23, 2009 9:38 PM

m/48/178

CFWUx1
BurgenerWUx1

Wall Ball Shots, 20 lb ball, 10 ft target, 150 shots (40-30-20-20-20-10-10)
9:27

First time doing this workout. The only thing I hate worse than wall ball shots are burpees.

After recovering, I did the following 3 rep sets of overhead squats:

45/65/75/80/85

First time doing overhead squats with anything other than an empty bar. Been working at it for the past month or two. I think I finally have this lift figured out. Time to start adding weight and intensity.

Mama and the kids trained before school today:

Mama
f/50/130
5 Rounds / Max Reps
Pull Ups, Assisted, 2" Green Band, 66 reps (16-17-11-10-12)
Bench Presses, 65 lbs, 32 reps (9-7-7-5-4)
98 reps

Luke
m/13/120
3 Rounds / Max Reps
Pull Ups, Dead Hang, 32 reps (12-10-10)
Bench Presses, 65 lbs, 54 reps (25-20-9)
86 reps

Luke messed up his ankle the other day and had to quit after 3 rounds. He was unable to kip, making his pull ups harder than they needed to be.

Brittany
f/11/70
5 Rounds / Max Reps
Pull Ups, Assisted, 1" White Band, 45 reps (9-8-9-9-10)
Bench Presses, 35 lbs, 26 reps (5-6-4-6-5)
71 reps

Great job guys - keep up the good work!

Comment #476 - Posted by: Spanky at March 23, 2009 9:47 PM

No med ball so I had to use the alternatative.

Barbell Thrusters

20 mins 43 secs

Comment #477 - Posted by: Andoryu in Japan at March 23, 2009 9:53 PM

8.44

4.19 at the split.

Comment #478 - Posted by: RecOnifer at March 23, 2009 9:57 PM

M/40/5'-8"/163

AS RX'D

7:25

Comment #479 - Posted by: EB at March 23, 2009 10:04 PM

26/m/155

11:00

used a 10 lb ball

Comment #480 - Posted by: Thedueman at March 23, 2009 10:07 PM

7:53
14# ball?

Comment #481 - Posted by: dcyn at March 23, 2009 10:20 PM

9:29:25

Biggest ball available was a 6kg(13.2 lb)med ball

Comment #482 - Posted by: DAP at March 23, 2009 10:24 PM

8:16, as RXed

Comment #483 - Posted by: David Knutzen at March 23, 2009 10:27 PM

17:04

Good form, deep squat, slow time. Oh well, I will improve! I've been off awhile and I am back now after working mids for 8 weeks. Glad to be at CrossfitNWA!!

Comment #484 - Posted by: Brad/36yom/509/170lbs at March 23, 2009 10:28 PM

Subbed 45# barbell thrusters. 7:27. 36 seconds faster than the first time I did "Karen", but the first time was as rx'd.

Comment #485 - Posted by: AKCrossFitter at March 23, 2009 11:41 PM

Subbed 2 20# dumbells, as rx'd, 12

27/M/185

Comment #486 - Posted by: HCSOPiggy at March 23, 2009 11:45 PM

Hmmm, I double posted

Comment #487 - Posted by: Bob in Kabul 44/6'3"/197 at March 24, 2009 12:14 AM

Thanks for the great seminar! I appreciated how much info we went through in such a short time. I really appreciated the humility that all the trainers had. Usually in the gym atmoshphere you can run into a ton of egos...Not at Crossfit.

Comment #488 - Posted by: Alan M at March 24, 2009 2:04 AM

Sub'd barbell thrusters
10:10

Comment #489 - Posted by: TomO/42/M/200 at March 24, 2009 2:48 AM

how's Cali vechia!!

Comment #490 - Posted by: Puck at March 24, 2009 3:03 AM

m27/183/86kg

as rx'd but only have a 5kg ball

5:22mins

Comment #491 - Posted by: Tim at March 24, 2009 3:10 AM

8:07

Comment #492 - Posted by: kg at March 24, 2009 3:50 AM

m/39/67"185#

“Karen”

For time:00:07:27
150 Wallball shots, 18 pound ball

Comment #493 - Posted by: Anthony Rubino at March 24, 2009 4:21 AM

28YOM
5'10''
195#

WOD with 35lb ball:

11:40

Comment #494 - Posted by: Steve Smith at March 24, 2009 4:24 AM

8 kg ball as had no 10
6:03

Comment #495 - Posted by: southy at March 24, 2009 4:34 AM

34/m/180

as rx'd 7:11

Comment #496 - Posted by: Rob Z at March 24, 2009 5:06 AM

PR 7.34

Goal was sub-8, planned to shoot 19 shots on the minute and rest the remainder of the 60s block. Could only hold 19 shots for one round! After three rounds I thought it was over, but bad form and balls bounding off my face, still beat the time. Go figure. AM workouts = pain. Paul

Comment #497 - Posted by: Apolloswabbie 6'2" 210 44 yoa at March 24, 2009 5:13 AM

6:32 as Rx'd (PR)

Comment #498 - Posted by: Mike Mc 31/5'9"/174# CrossFit Emerald Coast at March 24, 2009 5:15 AM

8:11 14 lb

The gym had no unused oxygen, was muggy humid, and hot. It was like working out in a noxious Louisiana swamp. I suspect I shall contract Legionnaire's disease.

and, it was so smelly, I turned back at the door and had to count "3,2,1 Go!" before I made myself walk in and get to it.

Eeeew.

Comment #499 - Posted by: Spider Chick at March 24, 2009 5:17 AM

Late post:

Made my own wallball today. Awesome.

As Rx

8:06

Comment #500 - Posted by: RicT at March 24, 2009 5:41 AM

scaled down med ball to an 11# ball.

Time = 8:34

Comment #501 - Posted by: Jezza 39/M/6'3"/217 at March 24, 2009 5:48 AM

F/22/5'6"/137

15# Ball on a 10ft wall (rx'd?)

13:09

Smoked me!

Comment #502 - Posted by: Melissa Cvjeticanin CF Mississauga at March 24, 2009 6:00 AM

m/35/167


20# @ 10 ft - 150 shots (50-50-25-15-10) 4:01

Comment #503 - Posted by: Charles Tucson, AZ at March 24, 2009 6:20 AM

M/30/6'/198

Warm-up:
2k row (8:14)
CFWU (52#-, 64#-, 64#-assist; extra situps)

150 wall ball shots, 12# ball
18:31

Comment #504 - Posted by: geedebee at March 24, 2009 6:21 AM

m/40/6'0"/192

9:41

first time using the 20# medicine ball (did 10# @ 7:00 last time)...gravity was a killer, 02 was nowhere to be found...

Comment #505 - Posted by: Jeff H at March 24, 2009 6:22 AM

18lb ball. so i subbed 165 reps for 150

6:10

Comment #506 - Posted by: Deepak 5'11"/167/m at March 24, 2009 6:25 AM

m/28/6'1"/215

7:23

Ankle and foot still in brutal shape. ouch!

Comment #507 - Posted by: doublej at March 24, 2009 6:27 AM

M/47/6'/185

Subbed: 45# bar Thrusters

7:27

Comment #508 - Posted by: Richard at March 24, 2009 6:34 AM

8:46

Comment #509 - Posted by: Gunnar M/37/190/6'1" at March 24, 2009 6:35 AM

Heaviest med ball I could find - 8kg (17.6 lbs.)

6:23

Comment #510 - Posted by: Arthur m/34/5'11"/172 at March 24, 2009 6:40 AM

karen
as rx'd

150 wallball shots

6:53

Comment #511 - Posted by: Dan D 25m-6'0-180lbs at March 24, 2009 6:43 AM

As Rx'd

7:02 PR

Sub'd 7 next time!!!

Comment #512 - Posted by: Kim Phan 27/F/115 CrossFit Emerald Coast at March 24, 2009 6:46 AM

31/m/5'10"/210

as rx'd

9:27 (pr)

Comment #513 - Posted by: D Craig at March 24, 2009 6:50 AM

m/31/5'9"/167

as rx'd 11:45

Comment #514 - Posted by: elliott at March 24, 2009 6:52 AM

M/27/5'9/160

Subbed 20lb dumbell in each hand.

9:40

Comment #515 - Posted by: Jon at March 24, 2009 6:55 AM

M/25/185

Subbed 45# Thrusters

9:20

Comment #516 - Posted by: EOMFD at March 24, 2009 7:01 AM

Comment #495 - Posted by: Apolloswabbie

Whoops - AM workouts also equal confusion - my time was ~8.34, no PR, just a damned good AM workout. But I'm going back after this in a couple days - I can do this 19/round thing and break 8. Paul

Comment #517 - Posted by: Apolloswabbie 074 205 44 yoa at March 24, 2009 7:20 AM

9:48

about 20 seconds short of pr. tooooo long of rests when went to sets of 10. we have a cult of 3 doing crossfit here. came in last on this one. not used to that.

Comment #518 - Posted by: mtvet/44/6'/218# at March 24, 2009 7:22 AM

scaled to 12# WBS
5:56

Comment #519 - Posted by: JENNY O. 38F/132# at March 24, 2009 7:23 AM

Not too tough today so I added some dips to mix it up a little.

150 wallball shots w/ 20lb med.ball
time of 7:00

40 yom 5'9" 205

Comment #520 - Posted by: Kelvin Minefee at March 24, 2009 7:30 AM

12:37
no target just threw ball 10' high and caught it

Comment #521 - Posted by: Joe/m/28/5'10''/188 at March 24, 2009 7:56 AM

yesterday

26/f/5'2/132#

breakfast: run 45 minutes = 6 miles

then over to VCF for warm-up of jumprope skills, wheelbarrow walks, catwalks on the balance beam, and then the WOD;
"Kari" 150 x ball slams (20# d-ball)
time = 5:19
wow. a lung burner. had a lil bit of that "Fran cough" afterwards

post: over to CrossFit North Hollywood to teach afternoon class, then a weak attempt at Karen. 15# ball, 10' target, didn't count missed, short, or uncaught reps (and there were many) = 10:15
atrocious. i still suck so bad at wall-ball.

post post: snatch practice
burg warm-up, then snatch warm-up - 5x53#, 3x73#
83-93-103-113-123(f)-123(pr!)

Comment #522 - Posted by: cleverhandz at March 24, 2009 8:03 AM

heaviest ball in gym was 12 lbs -- otherwise as rx'd.

8:30

Comment #523 - Posted by: ryan william m/25/5'10"/160 at March 24, 2009 8:06 AM

7:49 with a 24lb ball

Comment #524 - Posted by: Lost Boy at March 24, 2009 8:23 AM

13:49

Comment #525 - Posted by: jham at March 24, 2009 8:32 AM

10:04 as rx'd

Comment #526 - Posted by: mfgilbert at March 24, 2009 8:34 AM

5:56 with 18 lb ball

i couldnt walk down the steps afterwards my quads were cramping so bad

Comment #527 - Posted by: TMart m/20/5'10"/180 at March 24, 2009 8:54 AM

6:27

Comment #528 - Posted by: Shogun at March 24, 2009 9:08 AM

with 45lbs bar

12:28

GOOD TIMES AS RX'D

Comment #529 - Posted by: jpizzle at March 24, 2009 9:17 AM

13:29 25lb ball.

Comment #530 - Posted by: CJP m39/6'/220 at March 24, 2009 9:22 AM

m/38/190/70"

CFWU x 3

Karen - subbed 45# barbell thrusters

10:45

Compare to 080807 - 13:30

OK, now I understand my form problem on thrusters. Poor wrist flexibility = bad rack position. Bad rack position is leading me to shoot the knees over the toes to stay more verticle in the torso, shifting weight to toes. Weight on toes is compromising explosiveness leading to a press-out on the top. Will have to work wrist flexibility.

Comment #531 - Posted by: ScottE at March 24, 2009 9:50 AM

M/23/170/6'

12lb ball was heaviest I could find:

5:40 (50 Unbroken then sets of 25 with a quick breather)

Finished up with ~25 reps of 185lb squats.

Comment #532 - Posted by: Drew Davis at March 24, 2009 9:53 AM

I attended the CF Level 1 cert this weekend in SD and just wanted to say to all the trainers you all rock! Thanks for making it a great experience for me! They made me feel super comfortable with being there (ie I was the 7.5 month prego doing a modified FRAN!). Again this is the reason why I love CF and have been doing it for almost three years! To Greg, Jimmy, Rachel, Andy, Rory, JP, Josh and everyone else you guys are awesome and I hope to see you all in the future and maybe even at the games (not this year but I will definately be there with my affiliate next year! :)

Comment #533 - Posted by: Cristina Harper-Barek at March 24, 2009 10:21 AM

Rx'd:

00:11:18

Will at least break 10 min next time.

Comment #534 - Posted by: JLP at March 24, 2009 10:22 AM

16 lb ball
11:09

Comment #535 - Posted by: yannix28/m/140/5'8" at March 24, 2009 10:35 AM

M/36/67/250

Completed Tuesday, 3/24/09.

W/U: Squat, Push-up, Sit-up, B/E - 20, 15, 10.

WOD: 150 x 18# (heaviest available) Wall Balls.
11:16.
Threw the ball in air, but not off wall, in order to keep my gym membership. Broken sets galore. 30, 20, 20, 15, 15, 15, 25.

CFE: 2 mile tempo. 19:04. Mile 1 much slower than mile 2. I was spent from the wallballs.

Comment #536 - Posted by: mwarb at March 24, 2009 10:41 AM

m/30/5'10/205

subbed 150 45# thrusters
12:01

Comment #537 - Posted by: Chris W. at March 24, 2009 11:04 AM

With 18lbs

4:21. 1x150.

My friend AQW was 3:57.

Comment #538 - Posted by: Simon at March 24, 2009 11:17 AM

9:23

Legs felt great after 2 days of snowboarding however, my left shoulder and tricep are acting up. Every time I caught the ball I had pain in my left arm.

Comment #539 - Posted by: Jim D. 48 yom 165 5'11" at March 24, 2009 11:57 AM

7:51 as rxd with homemade 21.2 lbs wall ball. Hard to get the rythm going due to ball.

Comment #540 - Posted by: Xman at March 24, 2009 12:05 PM

did Karebel
10 Rounds for time of 3 Snatches 135# 15 wallball 20#
19:32

Comment #541 - Posted by: Vernon Washington "Army Flight Medic" at March 24, 2009 12:11 PM

Results: 8:43

A little trepidation going into this one. Sometimes the easiest-looking WODs turn out to be killers, which is why I feared "Karen". Fortunately, she wasn't that bad. I got through the first 50 with only a mini-break, then 20-20-20-20-20 with longer (30-45 sec) breaks. I stayed at the 10' toss height for the most part, though it was more challenging near the end.

Highlight: Our gym just got new medicine balls in a variety of weights. They have a raised textured pattern on them, which I suppose is nice in that it makes them easier to catch. The downside was that, in "Karen", somewhere around the 100th rep or so, I missed the catch, and the 20# med ball landed right on my head. Because of the raised pattern, I have a nice fat (phat?) scrape mark on my forehead.

Comment #542 - Posted by: Mel 36/m/5'10"/175 at March 24, 2009 12:13 PM

20/m/195lbs/6'2"

Karen as RXd

7:01:87

Comment #543 - Posted by: Joe Fairbanks at March 24, 2009 12:34 PM

9:40, first time, slow but should boost others ego's. lol, great workout

Comment #544 - Posted by: Keith at March 24, 2009 1:38 PM

sub'd 20lb dumbell thrusters

3:53

Comment #545 - Posted by: Neil 160/M/21 at March 24, 2009 1:40 PM

Subbed two 25# dumbbells

10:38

Comment #546 - Posted by: Rafiki 18/m/150/5'8" at March 24, 2009 1:59 PM

3/23/09
CFWU X3

WOD:
#5 min. W.O.#
#1 min. Rest#
#3 Rounds#

"Fight Gone Bad"
Box Jumps
Push Press 65 lbs
KB swings 35 lbs
Thrusters 45 lbs
Line Jumps

Round #1 = 206
Round #2 = 209
Round #3 = 206

JD Roper
Pickens High School

Comment #547 - Posted by: BlueFlame11 at March 24, 2009 2:02 PM

m/30/162
As rx'd
4:47 pr and i kicked a*$

Comment #548 - Posted by: Gimpy at March 24, 2009 2:09 PM

thrusters sub at 45 lb bar.

150 reps in 8:00

this hurt a lot more than I was expecting.

Comment #549 - Posted by: luke at March 24, 2009 2:25 PM

CFWUx1 (short because had to get Mitch to school concert)
11:15
Tried to do 15 per minute and then rest the remainder, started to slow down after the 5th minute.

Comment #550 - Posted by: Doug at March 24, 2009 2:27 PM

our gym didn't have any balls heavier than 6kg so I

subbed to 20kg barbell thrusters.

6.31

fortunately, my gym has an outside area because the noises I was making were pretty obscene

Comment #551 - Posted by: nick sydney m/37/6ft/185 at March 24, 2009 2:45 PM

m/28/170

as rx'd
11:21

Comment #552 - Posted by: ....4 minutes later at March 24, 2009 2:47 PM

f/23/145

The choice was between a 22 pound ball and a 11 pound ball, and I was not quit up for 150 wall ball shots with a 22 pounder so I chose the 11 pound one. And it was hard enough!

Time= 12:17

Comment #553 - Posted by: JI at March 24, 2009 2:52 PM

As Rx'd, A2A on squats:

13:34 (broken into 2 sets of 15, and 12 sets of 10)

Back feeling it from my first as-Rx'd GHD Michael yesterday!

Comment #554 - Posted by: Chris M_39/M/175 at March 24, 2009 3:02 PM

as rx'd: 10:57.

Last time I did this workout was probably in the 20 min range, so I'm pretty happy. Did not go deep on the squats, so my arms are extra sore now.

Comment #555 - Posted by: cmgmd50 at March 24, 2009 3:25 PM

M/39/200/5'10"

As Rx'd = 8:36
Shoulders surprisingly couldn't keep up. Must have been all the Bench Press from yesterday.

Comment #556 - Posted by: Jeff P at March 24, 2009 3:30 PM

9:38 as rx'd

Comment #557 - Posted by: benji at March 24, 2009 3:30 PM

wu x 2 x 10: dip, pull, sit, squat, be, push

"Karen" 10:30
1st time as Rx'd. Never used a 20 lb. Dynamax ball.
They're evil.

Comment #558 - Posted by: DOPP at March 24, 2009 3:31 PM

5:11

Comment #559 - Posted by: Dan M/25/210 at March 24, 2009 3:33 PM


Subbed 150 thrusters @ 45lbs

5:46 Pr (by 2:30!)

Quads are jelly.

Comment #560 - Posted by: Kevin McClellan 47/M/195 at March 24, 2009 3:39 PM

No mb: 150 44# Thrusters

11:12

Comment #561 - Posted by: Alex m/21/152 at March 24, 2009 3:41 PM

As rx'd 8:20

Comment #562 - Posted by: ztbiv at March 24, 2009 3:44 PM

20 kg barbell thrusters x 150

19:01.

Comment #563 - Posted by: Geoff P at March 24, 2009 3:48 PM

7.5kg Ball

6:25

looking forward to doing it as Rx'd...not looking forward to descending stairs.

Comment #564 - Posted by: Ian 28/M/110kg/186cm at March 24, 2009 3:50 PM

M/40/6'0"/155

As rx'd
9:39

pr by 45 sec. Did it on the right day but didn't get around to posting until today due to travel schedule.

Comment #565 - Posted by: jpw at March 24, 2009 3:54 PM

16 lb ball, 5:55.

Comment #566 - Posted by: Collin at March 24, 2009 3:58 PM

M/40/180

150 thrusters with 45 lb barbell: 10:14

More better faster

Comment #567 - Posted by: Marty at March 24, 2009 4:04 PM

SUB 25# db

11:30
previous 11:30

M/39/150

Comment #568 - Posted by: Ticotexas at March 24, 2009 4:06 PM

Couldn't find a 20 pounder

15lbs
8:24

Comment #569 - Posted by: attom at March 24, 2009 4:23 PM

C-
16# ball to 9' target
6:04

Comment #570 - Posted by: Jeff & Charity @ CFSnohomish at March 24, 2009 4:25 PM

30-m-168

Still nursing a bad upper back.

so i substituted 400 meters of lunges in 12:25

Comment #571 - Posted by: skichiiwa at March 24, 2009 4:29 PM

Explosive thrusters with 10 lb dumbbells (20 lb total)

50 reps

5:10

Comment #572 - Posted by: Haught009 M/25/180/6'1" at March 24, 2009 4:30 PM

09.03.24

150 x 1 P Kettle bell Wall Balls
14:19

Comment #573 - Posted by: rick ihrie at March 24, 2009 4:41 PM

As Rx'd: 9:39

M/39/6'1"/249

Comment #574 - Posted by: Dean at March 24, 2009 4:42 PM

11:07 subbed 20 lb dumbbell

Comment #575 - Posted by: Sri 28/m/5'8"/185lb at March 24, 2009 5:00 PM

As Rx'd 7:10

Comment #576 - Posted by: npl at March 24, 2009 5:05 PM

7:27

Comment #577 - Posted by: enovak at March 24, 2009 5:19 PM

subbed 150x thrusters w/45# oly. bar
time: 5:32 ~45 sec faster than last time(pr)

Comment #578 - Posted by: RLPack M/5'9/168# 28 y/o at March 24, 2009 5:33 PM

M/22/165/5"8

As Rx'd 10:10:05

Comment #579 - Posted by: tpd122 at March 24, 2009 5:34 PM

M/24/183

11:44 Rx'd

Comment #580 - Posted by: Erik Fay at March 24, 2009 5:35 PM

F/47/5'2"/126ish

5 min stationary cycle warmup
CFE 30 mins stationary cycle@15 RPE
CFWU2
Planned to do Wallball shots after the cycle but my legs were tired so will postpone to tomorrow. Did muscle up training afterwards instead.

Comment #581 - Posted by: Nicky at March 24, 2009 5:38 PM

12:35 as Rx'd

Comment #582 - Posted by: John at March 24, 2009 5:44 PM

23/m/5'8"/177
As Rx'd:
4:05
Took my first break at 91 reps...
I'll admit technique was slipping a bit toward the end, but I definitely brought the intensity on this one.

Comment #583 - Posted by: VMI_Crossfit at March 24, 2009 5:59 PM

WOD Karen
as rx'd 6.28 pr by over a minute
50/30/30/25/15.
can definitely go faster,all full ext,full depth,
was gonnae try it again the night ,but i was f@$%^d
after catchin up wi Fran.

Comment #584 - Posted by: Pedro Barrera,Scotland at March 24, 2009 6:02 PM

M/28/6'1"/210

9:30 w/ a 16lb ball

Comment #585 - Posted by: Tim at March 24, 2009 6:24 PM

As Rx'd 6:28


Comment #586 - Posted by: D Foy at March 24, 2009 6:26 PM

m/24/6.1/197?

no ball. subbed 20# DB in each hand.

8:46

That is much harder than it looks.

Comment #587 - Posted by: AaronV at March 24, 2009 6:33 PM

as rx'd

time = 9:48(PR by 4:11)

Comment #588 - Posted by: Paul S_30/185/6'0 at March 24, 2009 6:55 PM

WOD
5min W.O
1min rest
3rounds
"Fight gone bad"
Box jumps
Push press-65lb
KB swings-35lb
Thrusters-45lb
Line jumps
Round #1-203
Round #2-211
Round #3-208

Comment #589 - Posted by: blueflame matthews at March 24, 2009 7:06 PM

work out of the dayy! :)
titllee= "FiGHT gONE bAD" :(
box jumps for a min..
push press(45 pounds) for a min..
db swings (15 pounds) for a min...
thruster (25 pounds) for a min......
line jumppss for a min..
( 3 roundsss )
lowest score = 198

Comment #590 - Posted by: blueflammeesuzanne at March 24, 2009 7:09 PM

36/175/6'

7:37 17.5lb ball

Comment #591 - Posted by: Schmidty at March 24, 2009 7:11 PM

11:03 (62,48)

Comment #592 - Posted by: Hari at March 24, 2009 7:26 PM

13:21 (25lb ball)

Comment #593 - Posted by: Thompson m/28/5'8"/135 at March 24, 2009 7:33 PM

10:33 43/m/73"/210 lbs

Lined up for my wall ball shots right in the landing path of another guy lining up his 20lbs dumbbell somethings. He moved back and I quietly chuckled, until I noticed a bunch of his old timer buddies lining up for what looked like versions of Crossfit. In lieu of box jumps they did step ups; they jumped rope, ran a shuttle run on the gym floor, did some shoulder presses, and rotated among their stations. I felt bad for pre-judging and was quite impressed with their efforts. If I hadn;t been so hard-headed, I would have recognized their scaled back circuits.

I'm a humbled admirer; next session, I'll ask to join in.

Tates

Comment #594 - Posted by: tates at March 24, 2009 7:42 PM

m/30/6/195

10:42 with 19 lb ball.
1:13 faster than last August.

Comment #595 - Posted by: Andy A at March 24, 2009 7:54 PM

7:07:12 with a 8lb ball at 24h

Comment #596 - Posted by: Go at March 24, 2009 8:24 PM

2 10kg (22lb) dumbells x 150, plus time to explain to several people why the i was doing so many damn thrusters.

18 min.

Comment #597 - Posted by: indo chris m/32/6'1/165 at March 24, 2009 8:26 PM

First time with a wall ball instead of 20# DBs.
As RX'D
8:50

Big PR!

Comment #598 - Posted by: soccerman/23/182/6' at March 24, 2009 8:27 PM

7:07:12 with 8lb ball

Comment #599 - Posted by: Go at March 24, 2009 8:27 PM

2 10kg (22lb) dumbells x 150, plus time to explain to several people why i was doing so many damn thrusters.

18 min.

Comment #600 - Posted by: indo chris m/32/6'1/165 at March 24, 2009 8:28 PM

as RX'd...first time doing this.

11:32

Comment #601 - Posted by: Gaston at March 24, 2009 8:47 PM

10 lb ball
225 reps
Took about 12min

Comment #602 - Posted by: Brew at March 24, 2009 9:20 PM

14 min with 10 lb ball

Comment #603 - Posted by: RyanR at March 24, 2009 9:26 PM

16.26 i think

Comment #604 - Posted by: Logan at March 24, 2009 9:28 PM

9:31

Comment #605 - Posted by: Christine Syd F/19/5"1'/57kg at March 24, 2009 9:50 PM

GEORGE: M/40y/5'08"/157#
WOD: "Karen" as Rx'd: 150 Wallballs 20#
TIME: 11:41

Comment #606 - Posted by: George Hernandez in Chicago M/5'08"/40y/154# at March 24, 2009 9:57 PM

20lb homemade ball, probably 8ft target.

5:56, same as last time.

Comment #607 - Posted by: Jon Schmalensee at March 24, 2009 10:02 PM

M/36/145

@ work, 25# ball, 2nd WOD today, "Lynne" this afternoon,

11:29, :24 seconds off PR with same damn ball!

Comment #608 - Posted by: Mad Max at March 24, 2009 10:25 PM

11:57

Comment #609 - Posted by: Maurkov at March 24, 2009 10:30 PM

sub 17.5kg thrusters = 9:52 (prev 11:20)

Comment #610 - Posted by: Tamas at March 24, 2009 11:53 PM

Used 6 kg (13.2 lb) medicine ball (heaviest available). 150 in 9:08. 11 ft target.

Comment #611 - Posted by: Smash at March 25, 2009 2:40 AM

10:04

Comment #612 - Posted by: westxun at March 25, 2009 4:27 AM

cfwux2
burgwux2

only had 7kg(15.4#) 7m33s

Comment #613 - Posted by: marty c 6'/m/245#/46 at March 25, 2009 4:30 AM

150 using 15lb ball. What fun!

Comment #614 - Posted by: Ropie at March 25, 2009 4:45 AM

Ran 2 Miles...

THEN

150 Wallballs-17min Flat (first time doing these)

THEN tried SuperSet Squat/Box Jump

FAIL :)

Ok so the Wallballs worked well. You guys are converting this old Powerlifter!

Comment #615 - Posted by: Wag at March 25, 2009 5:16 AM

7:08

previously 7:04

Comment #616 - Posted by: mwf at March 25, 2009 5:26 AM

(25) 12 pound wall balls (25) 25 pound dumbell thruster. then 5 rounds of 25 (12) pound wall balls with (15) 25 pound dumbell thruster. 12:47
I wish I had a 20 pound ball

Comment #617 - Posted by: BLB428 at March 25, 2009 5:26 AM

150
65# thrusters
17:54
Very Tough
then
50 Sits

Comment #618 - Posted by: dyagg at March 25, 2009 5:32 AM

cfwu x3 (15 bar dips)

11:06
16# med ball, 12 ft target
big intensity, less technique

27M 6'5" 224#

Comment #619 - Posted by: jwardman at March 25, 2009 5:41 AM

I misread the website and only did 120!!! Crap!
120 20# wallball shots
4:01

So angry right now!

Comment #620 - Posted by: nick M/25/205/6' at March 25, 2009 5:42 AM

7.15
12 lb

Comment #621 - Posted by: footdoc at March 25, 2009 6:04 AM

with 20 lb dumbbells
7:47

Comment #622 - Posted by: Twall M/29/180 at March 25, 2009 6:15 AM

as rx'd w/ 15# ball(biggest I have)

7:04

Comment #623 - Posted by: Bells 36/6"1"/210 at March 25, 2009 7:03 AM

(On Holidays in Phuket)
Sub 150 Thrusters with 2 x 20lb dumbbells.

9:50

Comment #624 - Posted by: Richard 31yom/6'4/96kg at March 25, 2009 7:05 AM

"fight gone bad"
box jumps
push press (45lb)
db/kb swings (15lb)
thrusters(25lb)
line jumps

158

Comment #625 - Posted by: blueflamechelsea at March 25, 2009 7:25 AM

"Fight Gone Bad"
box jumps
push press(45lb)
db swings(15lb)
thrusters (25lb)
line jumps

3 rounds
196

Comment #626 - Posted by: blueflamemadison at March 25, 2009 7:27 AM

As Rx'd

6:49 (PR)

m/26/5'10''/173lbs

Comment #627 - Posted by: DBinCO at March 25, 2009 7:27 AM

Theresa w/ 14# ball - 10:31

Comment #628 - Posted by: Mark & Theresa at March 25, 2009 7:30 AM


6:21

Comment #629 - Posted by: Peter M. m/175/32 at March 25, 2009 8:06 AM

15# Med Ball

6:54

Comment #630 - Posted by: ferb44 at March 25, 2009 9:46 AM

I was at the Level 1 cert this weekend and had a blast!! To all the coaches (Greg, Andy, Jimmy, Rachel, JP,Malee, Josh and the rest) YOU GUYS ARE AWESOME. I am so happy I was there and you guys really do embody why I do Crossfit and why I share my experience with everyone. Thanks for welcoming the prego lady :) I hope to see you all soon and just maybe you will see me and the affiliate I am with at the Games next year competing!!!!

Comment #631 - Posted by: Cristina Harper-Barek at March 25, 2009 10:01 AM

As Rx'd

6:33

f/33/5'2''/106lbs

Comment #632 - Posted by: shortstack at March 25, 2009 10:16 AM

No wall ball at the squadron...subbed 20# db's.

First time timing and recording, this is my 2nd time starting CF and I'm going all out this time.

9:56, goal was under 10 but still felt like I could have done better.

Comment #633 - Posted by: Jaegner at March 25, 2009 10:17 AM

Tougher than I expected. No 20 lb med ball. Used 10lb DBs. Wore a 10 lb weight best for the 1st 75. Finished in 8:29. Could have went faster!

Comment #634 - Posted by: mike t 6'1/195/m at March 25, 2009 10:45 AM

No 20# med ball, used 10# DBs. Wore a weight vest with 10# in it for the 1st 75. Hit a wall and took it off. Finished in 8:29. Should have been much faster!

Comment #635 - Posted by: mike t 6'1/195/m at March 25, 2009 10:47 AM


6:00 with 10lb..bad day and had stomach flu.

no 20lb available...oh well.next time

Comment #636 - Posted by: tapamatic at March 25, 2009 10:56 AM

18:37PR

Comment #637 - Posted by: fishnhat at March 25, 2009 11:07 AM

12:14 with 40 lb barbell Thrusters.

On the way to the gym I thought maybe I should use a 50 lb bar to make this more of a challenge. I’m getting ready for a the MS 150 ( a 150 mile ride for charity ) here in Dallas so I rode the spin bike for 42 minutes and did two round of the Crossfit warm up before. This was no freaking picnic to say the least. My shoulders and legs are glad I stuck with the 40 pound bar. As with a few other of the WODs this was not what I expected:)

Comment #638 - Posted by: Deppe at March 25, 2009 11:07 AM

m/30/6'/215

as Rx'd

6:44 PR

Comment #639 - Posted by: Stinkynutts at March 25, 2009 11:23 AM

subbed thrusters with 20 pound dumbbells

9:56

Comment #640 - Posted by: Manchild at March 25, 2009 11:46 AM

42/M/175#

As Rx'd

9:55

Wobbly legs for about 2 hours....

Comment #641 - Posted by: DocMo at March 25, 2009 11:53 AM

Not as Rx'd. Used heaviest ball my gym had, which was 13#. Still used 10 ft target for 200 reps in 8:03. For reference, split 5:47 for 150.

Comment #642 - Posted by: Diehler - M/25/5'11/172# at March 25, 2009 12:25 PM

Used heaviest ball available at the gym - 6kg (13.23lbs +/-)

Forgot to check exact start time, but completed in approx 15 min. Broken up as follows:

50+30+25+25+20=150

Wasn't completely spent after this, so after a short rest did 9 reps of 95lb barbell thrusters 3 rounds

Comment #643 - Posted by: clark at March 25, 2009 12:25 PM

150 20kg thrusters

Total time: 7:35

50: 1:38
2nd 50: 2:44
3th 50: 3:12

Couldnt walk down the stairs.... My leggs so dead
Couldnt sit.... Lower back dead...

It was great ;)

Comment #644 - Posted by: Michel van Grinsven at March 25, 2009 12:42 PM

Did in back yard...

only had 30 lb bar

6:50

still hurt....

m/24/6'3''/215

Comment #645 - Posted by: soulsurfer at March 25, 2009 1:18 PM

did pseudo wall ball/thruster using a 20 lb dumbbell

4:45

Comment #646 - Posted by: Troy at March 25, 2009 1:23 PM

Fight Gone Bad

Box Jumps
Shoulder press
Push-Press
DB swings
Line Jumps
3 rounds 1 min per station
172

Comment #647 - Posted by: BlueFlameRebel at March 25, 2009 1:23 PM

M/29/6'3/175

as Rx'd

10:18 PR

Comment #648 - Posted by: RayP at March 25, 2009 2:15 PM

"Karen"

For time:
150 Wallball shots, 20 pound ball

8:34
-----------------------------------------
Compare to 080807

7:53

Comment #649 - Posted by: Louis Herrera 50 70" 180 at March 25, 2009 2:45 PM

43yom / 148

13:50 as rx'd

Comment #650 - Posted by: mhlane at March 25, 2009 3:08 PM

18# ball

as Rx'd reps

7:05

Comment #651 - Posted by: Brad 33/M/205/74" at March 25, 2009 3:36 PM

M/48/185

11:30

Comment #652 - Posted by: DT Caywood at March 25, 2009 3:43 PM

greg A warmup + boz's ohs warmup

15# (i think)
9:23

followed with pnf

this one killed my right knee by the last 30 or so

Comment #653 - Posted by: doron at March 25, 2009 4:25 PM

Had absolutely no energy going in.

12:32...awful.

Comment #654 - Posted by: Seader at March 25, 2009 4:26 PM

as rx'd

12:41 (pr)

Comment #655 - Posted by: al deezy (31-m-150) at March 25, 2009 4:48 PM

M - 47 - 6' - 210#

As RX'd:

8:45

Comment #656 - Posted by: wtp at March 25, 2009 5:36 PM

M/32/5'4",143lbs
As RX'd
7:22
Felt real tired today.

Comment #657 - Posted by: Matt Burritt at March 25, 2009 6:13 PM

26/5'9"/138

8:20 with 14# ball to 10 foot target

Comment #658 - Posted by: Mary Ann at March 25, 2009 6:38 PM

M/32/150lbs/5'5"

6:32
Minute better than last time

Comment #659 - Posted by: Brandon Burritt at March 25, 2009 6:42 PM

6:46 as rx'ed. first time.

Comment #660 - Posted by: BenW m/30/6'5"/215 at March 25, 2009 6:53 PM

respect to Omar of Canadian Crossfit:

As Rx'd - 4:25 !

Amazing man.

Comment #661 - Posted by: jjnnww at March 25, 2009 7:35 PM

8 mins and change as Rx'd

Comment #662 - Posted by: ESAR Mark at March 25, 2009 8:16 PM

sub 20lbers

15:00 even... rough

Comment #663 - Posted by: Bones 22/5'10/ 210#/CA at March 25, 2009 8:46 PM

13.25 using 23# ball...need to work on full ROM each rep. use bottom spot next time.
wu=run 1 mile with bo, stairs 20 min lvl8 prog

Comment #664 - Posted by: gregev at March 25, 2009 9:35 PM

M/28/6'1"/152#

no 20# ball at globo.
used 12# ball and 15 foot target

9:20

got winded and split reps into 50-50-50

Comment #665 - Posted by: d_wurm at March 25, 2009 9:50 PM

m35/170/5'8"

as rx'd 8:53

followed by a 3.5 mile run (triathlon training!!!)

Comment #666 - Posted by: c-loc at March 25, 2009 10:46 PM

28/m/78kg

6:44

Subbed 20kg DB thrusters

Comment #667 - Posted by: pz at March 26, 2009 1:03 AM

9:48

used 20lbs DBs

Comment #668 - Posted by: bearcat m/41/206 at March 26, 2009 1:33 AM

@thehighschool (tennis courts)

14:36 (new PR!)


shoulder hurting...


BIRCH
scaled to 100reps
15:53

Comment #669 - Posted by: stinker [26/m/165#] at March 26, 2009 3:16 AM

9:43 as Rx

Comment #670 - Posted by: Trev m/26/5'9"/212 at March 26, 2009 6:36 AM

M/23/5'6"/175

Used 19 lb. ball X 150 shots.

16:41

Comment #671 - Posted by: Draeger at March 26, 2009 6:58 AM

22.m.135.65"

as rx'd
*w/12lbs
8:30

Comment #672 - Posted by: Francis Vu Nguyen at March 26, 2009 8:07 AM

120 reps @ 10#. Alt. 20 reps with 20 breaths. Quads started to get a little jumpy. A little tightness on day after, but not bad.

Comment #673 - Posted by: Rob / 33 / 70 / 170 at March 26, 2009 8:55 AM

OFF - Travel.

Comment #674 - Posted by: sj9701 at March 26, 2009 8:58 AM

8:13 1 min slower than my record bummer

Comment #675 - Posted by: luca z. at March 26, 2009 9:13 AM

26.m.6'4''.220lbs

Marathon training's been cutting into my WODs. Did this afer 4 7:00 miles. Very much looking forward to the next time this comes up.

As rx'd: 6:27.

Comment #676 - Posted by: kevin at March 26, 2009 9:26 AM

Subbed 15# db's

11:27

Comment #677 - Posted by: Mike 5'10" 205 M at March 26, 2009 10:22 AM

8:08

Comment #678 - Posted by: steeliekid 175 67" 40 at March 26, 2009 10:23 AM

M/33/70/165

6:08

subbed 15 lb. ball -- only weight available

Comment #679 - Posted by: MJ at March 26, 2009 10:53 AM

26/m/168lbs

sub'd 150 45lb barbell thrusters

11:20

Comment #680 - Posted by: jdoup at March 26, 2009 11:03 AM

For time:
150 Wallball shots, 20 pound ball

Time 10mins 21 sec

6kg medicine ball.

Comment #681 - Posted by: Elaine in Scotland at March 26, 2009 12:25 PM

*shoulder

Comment #682 - Posted by: Lucien at March 26, 2009 1:15 PM

M/26/6"/175

15 lb ball and went 10 ft high

6:22

lower back is still screaming from the deadlifts. Gonna hit the pool tomorrow for some active rest to loosen everything up. Just finished my first week of CF and I love it.

Comment #683 - Posted by: Alan Firth at March 26, 2009 1:31 PM

9.23
6kg MB
First time for Karen, Im a fan!

Comment #684 - Posted by: KL at March 26, 2009 1:41 PM

Age: 43
BW: 174

CFWUx3

subbed 2x20# dumbbells

13:02

Comment #685 - Posted by: OCMike at March 26, 2009 2:06 PM

16:33 with a 23 pound basketball full of spraying sand.

Comment #686 - Posted by: brett_from_wylie at March 26, 2009 5:15 PM

CFWU 10-10-5-5-5-5

WOD
12:00 as rx'd

Comment #687 - Posted by: NCrouther at March 26, 2009 6:01 PM

1st time Karen

25# ball 35 reps
16# ball 115-118 reps (New to CF, not used to counting reps over 15)

8:22

Comment #688 - Posted by: Bama Jim - M/40/6'4"/204 at March 26, 2009 6:45 PM

as rx'd
11:44

Comment #689 - Posted by: firedave at March 26, 2009 7:02 PM

M/34/190/6'2"

12lb medicine ball, 250 reps = 3000lbs (equal to 150 with 20lb ball). Did not see subs before going to gym.

14:50

Comment #690 - Posted by: Chad Bakken at March 26, 2009 7:43 PM

15.53

Comment #691 - Posted by: Wade at March 26, 2009 8:16 PM

M/40/205/6'0

First WOD in the new box in Myrtle Beach!
as rx'ed 10:47

Comment #692 - Posted by: rbyrn@Crossfit Myrtle Beach at March 26, 2009 8:43 PM

Holy crap, this killed my left delt! The next day or two it felt like I had 4 tetanus shots followed by being hit by a fast ball!

Comment #693 - Posted by: Darren 37m/5'10"/225lbs at March 26, 2009 9:27 PM

30m/156/70"

as rx'd with 15# ball. (it's all I had)
6:29

Comment #694 - Posted by: SitkaRS709 at March 26, 2009 10:07 PM

8:41
rx'd

Comment #695 - Posted by: Lando at March 26, 2009 10:56 PM

Thought I as getting a little fitter. Then I read some times. Seriously whipped by multiple females. In my private life this might be fun, on here it's humbling, to put it nicely...

8.32 6kg ball

First Karen

m/33/74kg

Comment #696 - Posted by: Eebs at March 27, 2009 4:04 AM

15lb. ball
10:22(PR)
first time doing this WOD

Comment #697 - Posted by: Lance 26/M/69in/184.5lbs at March 27, 2009 6:00 AM

WOD
"fight gone bad"
box jumps
push press (65)
kb swings (35)
thrusters (45)
line jumps

total 223

Comment #698 - Posted by: krayblueflame at March 27, 2009 7:22 AM

sub 55# thrusters

12:02

Comment #699 - Posted by: chris M/36/192 at March 27, 2009 11:01 AM

I wish I could have been there for the Calgary cert, next time.

Comment #700 - Posted by: Twall at March 27, 2009 12:02 PM

20lb dumbbell thrusters 11:09

Comment #701 - Posted by: David Burns at March 27, 2009 1:14 PM

Made this up yesterday

CFWU (3 MUs instead of PUs/dips)

With 15lb med ball (heaviest I had): 6:20

Still recovering from illness. Lung capacity was a factor.

Take care!

Comment #702 - Posted by: R.Lee_Seattle at March 27, 2009 1:41 PM

m/20/5'8/158

7:48

Comment #703 - Posted by: Josh at March 27, 2009 1:44 PM

M, 31, 5'9", 205

As Rx'd in 8:44

Comment #704 - Posted by: Alex Possamai at March 27, 2009 5:26 PM

As Rx'd

7:35

Comment #705 - Posted by: Lean Machine at March 27, 2009 6:05 PM

18 minutes.

filled basketball with sand and it weighed exactly 20 pounds.

This sucked much more than I thought it would.

Comment #706 - Posted by: Jross at March 27, 2009 6:30 PM

20090327 2230hrs
WOD090323: "Karen": For time 150 Wallball shots, 20 pound ball
Subbed 150 Thrusters (20kg) for t = 16:10

Comment #707 - Posted by: AlexR at March 27, 2009 9:49 PM

cfwu x 3

10:57

20lb ball first 50 reps,
15lb ball final 100

couldn't cath the 20lb ball due to the handles.

Comment #708 - Posted by: kunkle at March 28, 2009 5:06 AM

Yay rest week lol

Comment #709 - Posted by: Camille at March 28, 2009 5:15 AM


Ouch! My shoulders and quads, never thought that a 25 lb. ball would turn me into mush in 8:00!

5'8 184 36

Comment #710 - Posted by: Mike Mortman at March 28, 2009 6:51 AM

Done 3/28 as a mash-up with PU/Dip WOD

10 RFT
10 PU
15 WB 16#

17:20

Comment #711 - Posted by: bingo at March 28, 2009 10:24 AM

35/M/175#/6'0"

CFWUx3
WOD: subbed 20#(x2, of course) DB Thrusters

9:36

Comment #712 - Posted by: bylam at March 28, 2009 11:24 AM

6:52

Comment #713 - Posted by: morisong at March 28, 2009 11:25 AM

BW 170

As Rx'd : 7:09

Comment #714 - Posted by: bg0731 at March 28, 2009 11:28 AM

scaled to 8kg ball...heaviest i had

8:30

first time doing this

Comment #715 - Posted by: Brad m/37/5'9"/167 at March 28, 2009 12:40 PM

7 kg ball
6:47

Comment #716 - Posted by: cja at March 28, 2009 1:16 PM


m/54/5'10/170 lbs

8:44

Comment #717 - Posted by: demps at March 28, 2009 4:42 PM

WOW!!! That sucked. Had a hard swim this mornin cuz i thought this wasnt gonna be too bad, but i was definitely wrong.
warm up 3 sets of 10 pushups, 5 pullups, 10situps, 10 dips, 10 backext.
no med ball, thrusters with two 20 lb dbs
m/25/5'2"/155lbs
8:55

Comment #718 - Posted by: Big-T at March 29, 2009 3:57 AM

Homemade 8.5 kg. ball, 150 shots

9:34

Comment #719 - Posted by: Dave in Munich at March 29, 2009 4:52 AM

did 150 thrusters with a 15lb dumbell in each hand

21.45min

Comment #720 - Posted by: CTAM (22/M/5'11"/235) at March 29, 2009 10:24 AM

M/60/5'9/188

Got to this a little late in the week due to work but did it yesterday - 03/28/09. I had to use an 45# bar and did thrusters.

Managed to do it in 15:04

Comment #721 - Posted by: gmc3170 at March 29, 2009 10:34 AM

m/185/31/6'3

As Rx'd

6:46

Comment #722 - Posted by: themken at March 29, 2009 3:58 PM

9'31" subbed 18 kgs thrusters

Comment #723 - Posted by: James GS at March 29, 2009 11:54 PM

6kh ball (heaviest my gym has got)

6:20

Comment #724 - Posted by: Matt F at March 30, 2009 2:06 AM

m/36/6'4"/97kg

The Porch:
100 Wallball shots, 20 pound ball to 10’ target

7:44

Subbed with a 10kg dumbell in each hand
(not sure if it was meant to be a 20kg per hand)

Comment #725 - Posted by: JT at March 30, 2009 2:35 AM

cfwu

forgot to post it and lost paper - around 10 min I think?

Comment #726 - Posted by: DJB at March 30, 2009 4:49 AM

5:28

rested at 40, 75, 100, 125

Comment #727 - Posted by: nicdeep at March 30, 2009 11:53 AM

M 36/224

as Rx'd
8:32

Comment #728 - Posted by: S.Seumae at March 30, 2009 3:07 PM

as rx'd: 10:46

Comment #729 - Posted by: MikeyPaul - m/27/5.8/175 at March 30, 2009 5:44 PM

150x 10# DB Thrusters
6:31

I should have used heavier weights, I suppose. It's been a while off, and this was a good lead-in workout. I've got a few more saved up in my cell phone for when I'm feeling froggy.

Comment #730 - Posted by: TimA at March 30, 2009 7:14 PM

First time doing Karen. 1 year crossfitter
36yrs 5'11" 165#
as required (20# medicine ball) 6:16
Lethbridge, Alberta, Canada

Comment #731 - Posted by: Sean'O at March 30, 2009 9:18 PM

I did 150 thrusters with a 1 pood KB. I alternated arms every 10 reps. 12 minutes and change. I imagine that's an acceptable sub.

Comment #732 - Posted by: splint at March 31, 2009 7:57 AM

WOD
3 rounds (Box jumps, Push press, DB swings,
Thrusters, Line jumps)
results- 205

Comment #733 - Posted by: BlueFlame Closson at March 31, 2009 8:51 AM

m/51/5'11/185


as rx'd 12:31

Comment #734 - Posted by: jefe at March 31, 2009 10:43 AM

First crossfit workout ever...

Subbed 25 lb. plate (thrusters) - should have done more.

12:00

Leg's done for about 3 days...

Comment #735 - Posted by: Baker at March 31, 2009 5:03 PM

10:46, target was prob only 9'

Comment #736 - Posted by: hkc m/26/5'6/155 at March 31, 2009 9:39 PM

Karen
WB: 20lb x 150
8:13
PB by 0:41
Jelly legs.

Comment #737 - Posted by: Harpo m/41/5'7"/145 at March 31, 2009 10:05 PM

as rx'd 5:56
tried to keep deep squat/still need improvement

Comment #738 - Posted by: damian at April 1, 2009 2:37 AM

m/23/5'11/78kg

14.:05 - subbed 40lb barbell

Sucked big time!

Comment #739 - Posted by: Jack - THFC at April 1, 2009 8:46 AM

10:07 subbed 20 lb dumbbell thrusters

Comment #740 - Posted by: Richard m/24/200 at April 1, 2009 11:48 AM

31/m/6'1"/252

sub'd 20lb. db thrusters

9:47

Cardio was good, legs were good, shoulders slowed me down.

Comment #741 - Posted by: Abdogg1684 at April 1, 2009 2:04 PM

F/19/5'5/165

as rx'd

7:37

Comment #742 - Posted by: Amanda_Spann at April 1, 2009 2:30 PM

WOD: 6:17

Comment #743 - Posted by: Mike Honcho M/30/5'10"/180 at April 1, 2009 5:22 PM

12# wall ball:

6:49

Comment #744 - Posted by: Umbre at April 1, 2009 11:43 PM

10.29 vs. 9.46 last time. glad that's over. out till 1.15am last night did not help.

Comment #745 - Posted by: Jon - 40/170/5'11" xfit since 6/08 at April 2, 2009 10:25 AM

28/m/185

6:21 approx 10' target, homemade medicine ball

Comment #746 - Posted by: MoGreene at April 2, 2009 6:12 PM

75 reps / 6 minutes

Comment #747 - Posted by: EdC at April 3, 2009 8:47 AM

33 yom 202 lbs.

16 lb ball, first set was 35 reps. Shoot for at least 40 next time. First time doing Karen.

9:13

Comment #748 - Posted by: kgw at April 3, 2009 12:43 PM

m/35/5'9/176

CFWU - 2 at home. Superman. No Burgener.
7:12
8/7/08: 7:59

Comment #749 - Posted by: jrm at April 3, 2009 6:34 PM

9 min. 12 lb ball.

Comment #750 - Posted by: BWJ at April 3, 2009 7:06 PM

The Reverend: M/31/200

7:00 even

Heckava workout. Used my newly made, 22 lb medicine ball (basketball filled with sand!)

Comment #751 - Posted by: Matt at April 4, 2009 4:13 PM

as rx'd 8.52

Comment #752 - Posted by: spatterson at April 4, 2009 9:42 PM

slow hill run ~15 minutes

cfwu x 1 + hspu & pistols

done with 14lb. ball since that was the heaviest gym had

10:02

used 16" for depth

Comment #753 - Posted by: Gundy at April 5, 2009 4:21 PM

M/6'5"/25/250lbs
As Rx'd: 7:02

Comment #754 - Posted by: sethh at April 7, 2009 6:02 AM

7:20 sub'd 18lb ball (all they had)

Halfway through workout, trainer at the gym told me I wasn't allowed to do that there. Finished by throwing ball straight up.

Comment #755 - Posted by: Mike m/34/5'10"/180lbs at April 7, 2009 8:12 AM

8 kg ball
25, 20, 10, 10, ....
15 min

Comment #756 - Posted by: Joe138 at April 8, 2009 9:36 PM

46/m/195
20# ball
100 throws 6:21

Comment #757 - Posted by: joe9 at April 10, 2009 5:35 AM

m/54/5'10/170

8:54

Comment #758 - Posted by: demps at April 11, 2009 5:44 PM

At home

CFWU x 3, non-standard in basement

As Rx'd; #20 basketball w/ sand-fill

9:05 (PR); 35 seconds less than last time....

Comment #759 - Posted by: F15E_WSO at April 12, 2009 10:41 AM

completed 3/23/09
(after weighted/ strict/ kipping pull-up WOD)

9:10
subbed 150 45 lb thrusters (single 45 lb dumbell)

Comment #760 - Posted by: Josh Uri 31/M/6'2"/195 at April 25, 2009 4:03 AM

31 min.

Comment #761 - Posted by: Geraldine at May 1, 2009 4:17 PM

as rx'd

10:04

Comment #762 - Posted by: cameron at May 2, 2009 7:53 PM

44/m/163

As Rxxxxxxxxxxxxxxxxxxxxx

12:51

a little dark outside, hit in the face a couple times, fun

Comment #763 - Posted by: moglee at May 5, 2009 6:40 PM

Meyer- 17:43
Stocker- 10:30 w/ 8 lbs
Edler- 10:30 w/ 20 lbs

Comment #764 - Posted by: Meyer at May 10, 2009 9:04 AM

cfwu x 2
wod
sub'd 150 65# thrusters
24:11

Comment #765 - Posted by: kcm at May 22, 2009 6:31 PM

D
@29's
15# ball

12:06

Comment #766 - Posted by: waderpro at May 27, 2009 3:27 PM

M/31/6'/174

7'35"

*used 2 9kg (19.8lbs each)dumbbells

Comment #767 - Posted by: Razvan Mircea at June 14, 2009 8:36 PM

at rx
10 x of 3 weighted 5 dead hang 7 kipping
time-23:32
sets-23

5 min rest then
150 reps of 45# thrusters in loo of "Karen" (no medicine ball)
time-13:13

Comment #768 - Posted by: mark m/24/74"/194.2# at July 20, 2009 5:56 PM

9:30

Comment #769 - Posted by: Peter_P at August 20, 2009 5:07 PM

As rxd- 6:59

Comment #770 - Posted by: Jae Lee at August 20, 2009 5:27 PM

M/33/93/192
150 rep 2x6kg dumbbell thrusters
8:58 min

Comment #771 - Posted by: Daniel_christoffer_knudsen at August 21, 2009 3:17 AM

as Rx'd, 11:50.
Definately room for improvement there.

Comment #772 - Posted by: Brock at August 21, 2009 3:35 AM

as Rx'd, 9:31
with only a 14lb ball.

We need more equipment!!!!!

Comment #773 - Posted by: Wayne at August 21, 2009 5:58 AM

9:08 min as rx'd.

m/165/5'10"

Comment #774 - Posted by: Daniel Sonsini at August 21, 2009 9:36 AM

28 lbs ball 22:20

Comment #775 - Posted by: bell at March 23, 2010 4:19 PM

28 pounds ball
14:16

Comment #776 - Posted by: Seb H at March 25, 2010 2:37 PM

as rx'd

9:51

Comment #777 - Posted by: Kirsten at March 29, 2010 12:05 AM
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