Sounds Fun. It's been a while

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

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.

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

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

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

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

I love playing wallball!!

Holy Balls!

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

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)

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

#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...

as rx'd

7:59

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

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)

I HATE wallballs.

3-2-1-Go!

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

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!

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. :)

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!

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

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

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!

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

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...

Karen? Who the heck is Karen?

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

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!

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

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

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.

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

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?

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.

Henry,

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

Jakers,

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

Cricket, CONGRATS!

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

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

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?

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

#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.

Lookin at the pics of the two certs...

Where were all the girls San Diego!?!

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

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!

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

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.

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?

39 - I know ham is tastier than turkey.

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.

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!!

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!

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?

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

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

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

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 :(

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

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.

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.

9:26

M/29/163

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

-D.

1st CF workout :)

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

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.

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??

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. <><

5kg ball.

9'32"

F/33/62kg

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

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!!!

m/69"/280lbs/32yrs

Used a 5K ball (all the gym had)

Shot for 12' instead of 10'

Time: 11:53

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

Taking a rest week.

M 68"/165/40

7:22

8' ceiling limited shot height.

As Rx'd
Time: 9.42

6:41
not great height
plus CFE

7:08

38 y/o male 70"/185

6:16

m/23/162/5'9"

Used 28lb ball

13:38

CFWU

WOD:
Subbed two-handed dumbell thrusters

8:40

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

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.

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

As rx'd with 20lb

8:20

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

19:04 with 30#

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

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

7:38

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

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

7:38

I love the concept of the speaker in the video.

Sam D. 12:40

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

15:24

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

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!

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)

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.

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

11:05

9:28

m/29/6'1/192

stupid globo gym only had 12 pound ball.

5:01

M/36/5'10"/182

7:52 as Rx'd

First time doing this with a 20# ball.

Never quit!

M 27 212

25lb Ball
150 wall ball shots (ouch)

16:25
I hate these damn things

m/21/160- time:16:55

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

28/m/5'10"/153

18:48

2 15-lb dumbbells

First time with Karen.

bw 165

7:47

23/M/5'10"/250

7:37

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

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.

28/m/73"/183
10th WOD

Subbed 15 lb ball
10:19

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!

41/m/176cm/72kg

6kg (~13#)Medball

6:30 PR (7:48 last time)

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

Fantastic Cert. All the instructors rocked.

THANKS AGAIN ALL!!!!!
Darren

as rx'd
13:42

6'0/23/m/185

only had 15lbs med ball

7:40 min

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

15 lbs ball

7:45

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

Thanks

Balls in the air!

Rx'd

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

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

First time attempting this.

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

150 in 12:15

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!

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

5:18

As Rx'd

12:05

8:44

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

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.

f/27/5'5/145

15 lb ball

8:25

run 2 mile warm up

Karen used 25lb slam ball

6:29 new pr

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

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.

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

used 18# ball since there was no 20.

10 minutes

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!

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.

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

32/m/155

cfwu x2

subbed 45lbs thrusters

11:20

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

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!

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

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

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!!

No wall ball available

Substituted with 45# thrusters

7:03

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.

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.

5:52 Rx'D

6'2"/190#/M
Black Box

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

11:02 substituted 2x9kg dumbbell "thrusters"

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

:)

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".

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. :-)

26 lb. ball 11:47 150 throws

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

As Rx 12:39

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!

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

TIME - 8;12

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....

M/25/6'1/175

CFWU

WOD: subbed 45# bar for 20# ball

13.06

M/34/6'/200lds

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

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!

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

9:22

homemade a 20# this morning. worked out pretty well

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.

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? ;)

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.

6:37 as rx'd. PR.

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

Theresa to post later this afternoon.

M/50/5'11"/174

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

F/50/5'6"/135

11:04 with 12 lbs. ball

m/34/172lbs/5'11"

CFSB first w/deadlifts 3x3 then,

Karen Rx: 6:49 (PR)

Felt good!

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)

M/44/6'/170

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

34/F/126

24:00.. 18 pounds

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

"Karen"

modified to
100 Wallball shots, 20 pound ball

12:00

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

Laura DeMarco great job girl, you killed it!!

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

150 reps 45lb bar - 9:44

legs are toastttttttt

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

33/M/6'00/182

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

9:15 (pr)

20# Ball, 10' Target

Dan D.

M/33/5´9"/155

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

7.57

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

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!

sub w/20lb db
9:23

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

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

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.

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.

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

as rxd
6:59

7:30

"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.

Puppies:
100 20# thrusters in 15:06

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

13:42 RX'd

(37,27)

6:51
not quite 10 ft shots

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

#183 Herm:

What, no one armed wall ball? ;-)

Thanks brother.

m/29/185

rx'd

6:26

11:27 on a 9 ft target

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

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!

"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.

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

10:59 with 45# thrusters.

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!!

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!!

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!!

Woops!

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

As rx'd
9:27

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

pr=7:40

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!

8:06 as prescribed

as rx'd 10:27

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

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

12:15

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"

As Rx'd 8:28

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. :)

As Rx'd

7:51

m/38/5'10"/170

sub'd 12 lb ball, no 20 lb

time : 5:48 x 156 wbs

150 5'7.5" 34 yom

sub 2 20lbs dbs

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

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!

9:15

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

Time= 8:37

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...

m/43/74kg

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

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

m/24/5'6"/160

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

10:58

Anyone in or near Eubank, Kentucky?

m/35/6'/165

9:29 as Rx'ed

M/37/6'2"/198

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

WOD: 7:26

AS RX

10:06

m/35/217/5'11

"Karen"

Subbed 20# DB thrusters
14:40

First time this WOD:

22LB Ball - 10:56

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

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

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

7:33

33 yom 220

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

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

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

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.

as rx'd
6:09

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!

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.

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.

m / 6' / 175

Karen as rx'd

Time: 6:21

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

Subbed 40# barbell

150 thrusters

23:25

m/20/160/5'9"

subbed 150 45lb thrusters

10:05

cfwu x 1

(2) 20lb dumbbell thrusters x 150

75 through 3:56

9:36

DNF.

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

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.

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!!!

As Rx'd

9:28

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.

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)

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

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!

f/25/5'7/134

as rx'd

6:00

M/26/75"/208

Sub 45# BarBell

8:10

m/24/175

as rx'd

7:31

bw 253
150x20 6:56

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!

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

28/M/140

Thrusters with 20 lb dumbell per hand

13:33

I underestimated how much this would suck.

As rx'd: 6:19

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

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

rx
5:08

4:38

As rx'd
9:25

Lauren:
14# med ball
15:10

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!

subbed
150 x (2) 20lbs dumbell thrusters

10 min

stairs tricky on the way out

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’])

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

21/M/6'/170

4:50 pr by 45sec

12:33 40 lb db thruster

M/39/6'3"/262.9#

45# Thrusters
135 reps
11:08

8:00 as RX'd

Only had access to 18lbs med ball

Time: 16:53 (body still recovering)

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

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

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.

8:38

Suck ass!!! Wall balls!

10:54 RX

M/22/215/6'1

6.32

22lbs, all we had

M/44/69"/195

Rx'd w/ 12# MB

11:12

23/M/6'3"/205

With 20lb DB's

7:27 150 Reps

Left shoulders weakness was glaring around rep 50

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

Subbed 20lb dumbbell thrusters (20lb each arm)

11:10

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.

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!

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!

m/42/165/6'

as rx'd: 13:34

11:45 with the 40 lb thruster sub.

m/21/6'1/233

7:44 with 45# Thruster sub

150 45 lb Thrusters
7:24

Wow my legs...

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

22/m/6'5

6:05

After a 6 month break from cf for basketball season!

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.

24/m/5'9

6kg ball

7:10

#30 ball

6:57

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

as rx'd 5:42

m/31/165

8kg ball
7.10

Subbed Wall Ball for Thrusters

150 20kg Barbell Thrusters

7:47

15 pound med ball was heaviest available.

9 foot target

6:02

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!

150 45lb thrusters. Ouch!!

9:20

Last time 11:00

38/m/5'11/165

10# medicine ball
7:27

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

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.

26M/5'10"/215

15# Ball (only one they had)

6:59 PR!

RX - 11:05

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

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.

29yo, 5'11", 173lbs

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

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

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.

Been slacking.

9:45

25lb ball. 9.5' target

7:24
(6:47 last time)

M/22/185/5'10

8:55 with 45# barbell thrusters.

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

9:15

M/30/70"/197

9:20

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

as rx'd

6:00 even

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

As Rx'd: 7:14

12:41

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..

M/25/135/5'11

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

9:15

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!

m/29/160/6'0

9:05 as Rx'd

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

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.

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

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!!!!!

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

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

6.08
as Rxed

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

As rx'd:

6:52

For time:
150 Wallball shots, 26 pound ball

14 minutes

m/30/215

15 lb. ball.

6:07

As Rx'd:

6:22

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

7:03 as rx'd

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

15:12

Subbed 45# thrusters

31:00

What a crappy time. This just killed my arms.

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?

Anybody think 150 thrusters with the bar is enough?

#339 Mike Morgan

Because God has a sense of humor?

#340 MACK

Enough? It was nearly too much for me.

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

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

m/24/68"/170#

7:29 as rx'd

subbed 45lb barbell thrusters, had no ball.

150 reps = 11:31:82

Good workout!!

8:57 with 12# ball (heaviest available)

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!!

#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.

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

10:21:67

F/20/5'6"/135

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

F/26/110

100wb
15:13

28/6'8"/216

7:28

as rx'd 7:41

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.

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!

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.

14lb to 10' target
19:23

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"

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

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

M/29/6'4"/198

As Rx'd

6:22

warmed up with 25 burpees

subbed 45 pound kb thrusters for wallball
13:41

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 :)

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

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

m/17/5'7''/152

Rx'd

"Karen"

13.09

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

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!

20/M/195/6'4"

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

"Karen" as prescribed, time =11:30

14:31

Subbed 45# thrusters

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.

subbed 100 45# thrusters
8:50

30/m/198

8:34 as rx'd.

11:39 subbed 45# thrusters

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

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

11:55

CFWUx3x15

subbed 6kg ball

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

"Lynne" – 9/25
8/22
7/22
5/21
5/12

Total= 136

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

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

As rx'd

6:29

9:30 RX. damn you gravity!

8:28

Subbed DB thrusters using two 15-lb DBs.

as rx'd 9:49 (PR)

9:22 as rx'd

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.

oops., last time:
4.41 with 20# DB

as r'xd

5:35

good job gimpy, next time!!!

M/24/160#/5'7"

CFwu
As Rx'd
13:59

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

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

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!

11:32 as rx'd

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.

14# ball

6:09

CFWU
situps on steep decline
7 pullups and 7 dips

WOD
For time:
150 Wallball shots, 12.5# ball

10:30

31 / 168 / 5' 11''

11:09
subbed 45lb barbell thrusters

M/23/6'1/185

as Rx'd

6:36 (PR)

Shoulders actually fatigued faster than legs. Felt pretty good.

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

M/47/6'/182

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!

is yoga a good day of rest activity?

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

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!

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

33/M/225/6'3"

rx'd 10:13 (PR)

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

16:15

m/29/5'11"/180

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

6:25

Rx'd : 7m00s

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.

13.6#(?) homemade "wallball" thrown to basketball backboard

M/41/5'11"/185

10:04

F/38/5'6"/140

12:33

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

5:41

subed w/35# kettle bell thrusters

6-2/220/35m

6:04 as rx'd

first time doing it...killed my legs!

M/19/193/6'4''

36 reps 115# thrusters

5 mins

M 20 6'3"

As Rx'd 4:50

8:10

Compare to
080807 - 8:43

9:03 Rock on.

want to clarify for my own conscience! rx'd for women, 14#
5:08
:)

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.

Subbed 15# db thrusters.

9:40

M/37/5'8/160

m/29/61kg/166cm

As rx'd 6:52

First time with Karen

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

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

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.

13:34 as rx'd

Much harder than I expected.

First time with Crossfit 14min legs were dead Did 6 hour adventure race saturday

Should do alot better next time

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.

43/171

I made a wallball using an old basketball this afternoon, it weighed 19 lbs.

150 shots - 9:49

m/44/6'2/170

45# barbell thrusters

90 in 11 minutes

m 27 6'0 195
m.e. warmup-15 hspu and dl 70% 295/3 x 3,295/1x 3
8:14

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

first date with Karen.

Rx'd 17:16

M/37/6'2"/300#

33yom@195
8:01

"If you can dodge a wrench, you can dodge a ball."

Nice work today everyone, never quit!

11:06, sub'd pair 20lb dumbbells

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...

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

subbed 2 20# dumbells

16:23

wow........

Rx'd
20lb MB
150 Wall Ball
6:35

31/F/165

hahahaha!!!! Playoff Beard i love that movie too hahaha!!!! starring Pat Sherwood (with all my respect Mr. Sherwood)

can i use a regular medicine ball?

15 flat with a 25 lb ball. Want a Dynamax, but not sure that would be much easier.

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.

M/24/165/6'1"
As rx'd 5:46

only had a 15lb ball

7:17

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

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.

Hey s'more, how have you been brother? How is baby s'morelle?

Yeah, that movie cracks me up :-)

M/19/5'11"/160

45# barbell thrusters

11:57

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

7:22 as rx'd.

Broken sets: 1 set of 30 then all 15's.

As rx'd
4:25

m/43/5'11"/199

9:48 as rx'd

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

9:23, exact same as last time.

45lbs barbell thrusters.
14:26

25>20>10-15 reps

For once, muscle fatigue was the issue and not metcon ability

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.

m/24/6'1''/185
as rx'd
7:48

does anyone have Crohn's Diease on here

as Rx'd - full squat, 20# ball
~16:00

14lb ball
5:46(pr by 2 mins)

M/20/6'1"/195

As rx'd 5:14

10 or 12 pound ball (unmarked) x150

set of 75, set of 75

4:42

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.

12:04 Thanks Joe.

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

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.

using a telephone pole. definetly an exercise in accuracy. 7:25

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!

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.

21m170

didn't have a 20lb medicine ball (I NEED to make my own), so I did 300 reps at 10lbs

12:08

150 wallball for time.
This was the first WOD I have done, only had a 10lb medicine ball 5:43. needed a heavier one.

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!

No med ball so I had to use the alternatative.

Barbell Thrusters

20 mins 43 secs

8.44

4.19 at the split.

M/40/5'-8"/163

AS RX'D

7:25

26/m/155

11:00

used a 10 lb ball

7:53
14# ball?

9:29:25

Biggest ball available was a 6kg(13.2 lb)med ball

8:16, as RXed

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!!

Subbed 45# barbell thrusters. 7:27. 36 seconds faster than the first time I did "Karen", but the first time was as rx'd.

Subbed 2 20# dumbells, as rx'd, 12

27/M/185

Hmmm, I double posted

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.

Sub'd barbell thrusters
10:10

how's Cali vechia!!

m27/183/86kg

as rx'd but only have a 5kg ball

5:22mins

8:07

m/39/67"185#

“Karen”

For time:00:07:27
150 Wallball shots, 18 pound ball

28YOM
5'10''
195#

WOD with 35lb ball:

11:40

8 kg ball as had no 10
6:03

34/m/180

as rx'd 7:11

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

6:32 as Rx'd (PR)

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.

Late post:

Made my own wallball today. Awesome.

As Rx

8:06

scaled down med ball to an 11# ball.

Time = 8:34

F/22/5'6"/137

15# Ball on a 10ft wall (rx'd?)

13:09

Smoked me!

m/35/167

20# @ 10 ft - 150 shots (50-50-25-15-10) 4:01

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

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...

18lb ball. so i subbed 165 reps for 150

6:10

m/28/6'1"/215

7:23

Ankle and foot still in brutal shape. ouch!

M/47/6'/185

Subbed: 45# bar Thrusters

7:27

8:46

Heaviest med ball I could find - 8kg (17.6 lbs.)

6:23

karen
as rx'd

150 wallball shots

6:53

As Rx'd

7:02 PR

Sub'd 7 next time!!!

31/m/5'10"/210

as rx'd

9:27 (pr)

m/31/5'9"/167

as rx'd 11:45

M/27/5'9/160

Subbed 20lb dumbell in each hand.

9:40

M/25/185

Subbed 45# Thrusters

9:20

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

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.

scaled to 12# WBS
5:56

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

12:37
no target just threw ball 10' high and caught it

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!)

heaviest ball in gym was 12 lbs -- otherwise as rx'd.

8:30

7:49 with a 24lb ball

13:49

10:04 as rx'd

5:56 with 18 lb ball

i couldnt walk down the steps afterwards my quads were cramping so bad

6:27

with 45lbs bar

12:28

GOOD TIMES AS RX'D

13:29 25lb ball.

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.

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.

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! :)

Rx'd:

00:11:18

Will at least break 10 min next time.

16 lb ball
11:09

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.

m/30/5'10/205

subbed 150 45# thrusters
12:01

With 18lbs

4:21. 1x150.

My friend AQW was 3:57.

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.

7:51 as rxd with homemade 21.2 lbs wall ball. Hard to get the rythm going due to ball.

did Karebel
10 Rounds for time of 3 Snatches 135# 15 wallball 20#
19:32

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.

20/m/195lbs/6'2"

Karen as RXd

7:01:87

9:40, first time, slow but should boost others ego's. lol, great workout

sub'd 20lb dumbell thrusters

3:53

Subbed two 25# dumbbells

10:38

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

m/30/162
As rx'd
4:47 pr and i kicked a*$

thrusters sub at 45 lb bar.

150 reps in 8:00

this hurt a lot more than I was expecting.

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.

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

m/28/170

as rx'd
11:21

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

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!

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.

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.

9:38 as rx'd

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.

5:11

Subbed 150 thrusters @ 45lbs

5:46 Pr (by 2:30!)

Quads are jelly.

No mb: 150 44# Thrusters

11:12

As rx'd 8:20

20 kg barbell thrusters x 150

19:01.

7.5kg Ball

6:25

looking forward to doing it as Rx'd...not looking forward to descending stairs.

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.

16 lb ball, 5:55.

M/40/180

150 thrusters with 45 lb barbell: 10:14

More better faster

SUB 25# db

11:30
previous 11:30

M/39/150

Couldn't find a 20 pounder

15lbs
8:24

C-
16# ball to 9' target
6:04

30-m-168

Still nursing a bad upper back.

so i substituted 400 meters of lunges in 12:25

Explosive thrusters with 10 lb dumbbells (20 lb total)

50 reps

5:10

09.03.24

150 x 1 P Kettle bell Wall Balls
14:19

As Rx'd: 9:39

M/39/6'1"/249

11:07 subbed 20 lb dumbbell

As Rx'd 7:10

7:27

subbed 150x thrusters w/45# oly. bar
time: 5:32 ~45 sec faster than last time(pr)

M/22/165/5"8

As Rx'd 10:10:05

M/24/183

11:44 Rx'd

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.

12:35 as Rx'd

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.

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.

M/28/6'1"/210

9:30 w/ a 16lb ball

As Rx'd 6:28

m/24/6.1/197?

no ball. subbed 20# DB in each hand.

8:46

That is much harder than it looks.

as rx'd

time = 9:48(PR by 4:11)

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

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

36/175/6'

7:37 17.5lb ball

11:03 (62,48)

13:21 (25lb ball)

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

m/30/6/195

10:42 with 19 lb ball.
1:13 faster than last August.

7:07:12 with a 8lb ball at 24h

2 10kg (22lb) dumbells x 150, plus time to explain to several people why the i was doing so many damn thrusters.

18 min.

First time with a wall ball instead of 20# DBs.
As RX'D
8:50

Big PR!

7:07:12 with 8lb ball

2 10kg (22lb) dumbells x 150, plus time to explain to several people why i was doing so many damn thrusters.

18 min.

as RX'd...first time doing this.

11:32

10 lb ball
225 reps
Took about 12min

14 min with 10 lb ball

16.26 i think

9:31

GEORGE: M/40y/5'08"/157#
WOD: "Karen" as Rx'd: 150 Wallballs 20#
TIME: 11:41

20lb homemade ball, probably 8ft target.

5:56, same as last time.

M/36/145

@ work, 25# ball, 2nd WOD today, "Lynne" this afternoon,

11:29, :24 seconds off PR with same damn ball!

11:57

sub 17.5kg thrusters = 9:52 (prev 11:20)

Used 6 kg (13.2 lb) medicine ball (heaviest available). 150 in 9:08. 11 ft target.

10:04

cfwux2
burgwux2

only had 7kg(15.4#) 7m33s

150 using 15lb ball. What fun!

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!

7:08

previously 7:04

(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

150
65# thrusters
17:54
Very Tough
then
50 Sits

cfwu x3 (15 bar dips)

11:06
16# med ball, 12 ft target
big intensity, less technique

27M 6'5" 224#

I misread the website and only did 120!!! Crap!
120 20# wallball shots
4:01

So angry right now!

7.15
12 lb

with 20 lb dumbbells
7:47

as rx'd w/ 15# ball(biggest I have)

7:04

(On Holidays in Phuket)
Sub 150 Thrusters with 2 x 20lb dumbbells.

9:50

"fight gone bad"
box jumps
push press (45lb)
db/kb swings (15lb)
thrusters(25lb)
line jumps

158

"Fight Gone Bad"
box jumps
push press(45lb)
db swings(15lb)
thrusters (25lb)
line jumps

3 rounds
196

As Rx'd

6:49 (PR)

m/26/5'10''/173lbs

Theresa w/ 14# ball - 10:31

6:21

15# Med Ball

6:54

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!!!!

As Rx'd

6:33

f/33/5'2''/106lbs

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.

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!

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!

6:00 with 10lb..bad day and had stomach flu.

no 20lb available...oh well.next time

18:37PR

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:)

m/30/6'/215

as Rx'd

6:44 PR

subbed thrusters with 20 pound dumbbells

9:56

42/M/175#

As Rx'd

9:55

Wobbly legs for about 2 hours....

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.

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

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 ;)

Did in back yard...

only had 30 lb bar

6:50

still hurt....

m/24/6'3''/215

did pseudo wall ball/thruster using a 20 lb dumbbell

4:45

Fight Gone Bad

Box Jumps
Shoulder press
Push-Press
DB swings
Line Jumps
3 rounds 1 min per station
172

M/29/6'3/175

as Rx'd

10:18 PR

"Karen"

For time:
150 Wallball shots, 20 pound ball

8:34
-----------------------------------------
Compare to 080807

7:53

43yom / 148

13:50 as rx'd

18# ball

as Rx'd reps

7:05

M/48/185

11:30

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

Had absolutely no energy going in.

12:32...awful.

as rx'd

12:41 (pr)

M - 47 - 6' - 210#

As RX'd:

8:45

M/32/5'4",143lbs
As RX'd
7:22
Felt real tired today.

26/5'9"/138

8:20 with 14# ball to 10 foot target

M/32/150lbs/5'5"

6:32
Minute better than last time

6:46 as rx'ed. first time.

respect to Omar of Canadian Crossfit:

As Rx'd - 4:25 !

Amazing man.

8 mins and change as Rx'd

sub 20lbers

15:00 even... rough

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

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

m35/170/5'8"

as rx'd 8:53

followed by a 3.5 mile run (triathlon training!!!)

28/m/78kg

6:44

Subbed 20kg DB thrusters

9:48

used 20lbs DBs

@thehighschool (tennis courts)

14:36 (new PR!)

shoulder hurting...

BIRCH
scaled to 100reps
15:53

9:43 as Rx

M/23/5'6"/175

Used 19 lb. ball X 150 shots.

16:41

22.m.135.65"

as rx'd
*w/12lbs
8:30

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.

OFF - Travel.

8:13 1 min slower than my record bummer

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.

Subbed 15# db's

11:27

8:08

M/33/70/165

6:08

subbed 15 lb. ball -- only weight available

26/m/168lbs

sub'd 150 45lb barbell thrusters

11:20

For time:
150 Wallball shots, 20 pound ball

Time 10mins 21 sec

6kg medicine ball.

*shoulder

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.

9.23
6kg MB
First time for Karen, Im a fan!

Age: 43
BW: 174

CFWUx3

subbed 2x20# dumbbells

13:02

16:33 with a 23 pound basketball full of spraying sand.

CFWU 10-10-5-5-5-5

WOD
12:00 as rx'd

1st time Karen

25# ball 35 reps
16# ball 115-118 reps (New to CF, not used to counting reps over 15)

8:22

as rx'd
11:44

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

15.53

M/40/205/6'0

First WOD in the new box in Myrtle Beach!
as rx'ed 10:47

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!

30m/156/70"

as rx'd with 15# ball. (it's all I had)
6:29

8:41
rx'd

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

15lb. ball
10:22(PR)
first time doing this WOD

WOD
"fight gone bad"
box jumps
push press (65)
kb swings (35)
thrusters (45)
line jumps

total 223

sub 55# thrusters

12:02

I wish I could have been there for the Calgary cert, next time.

20lb dumbbell thrusters 11:09

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!

m/20/5'8/158

7:48

M, 31, 5'9", 205

As Rx'd in 8:44

As Rx'd

7:35

18 minutes.

filled basketball with sand and it weighed exactly 20 pounds.

This sucked much more than I thought it would.

20090327 2230hrs
WOD090323: "Karen": For time 150 Wallball shots, 20 pound ball
Subbed 150 Thrusters (20kg) for t = 16:10

cfwu x 3

10:57

20lb ball first 50 reps,
15lb ball final 100

couldn't cath the 20lb ball due to the handles.

Yay rest week lol

Ouch! My shoulders and quads, never thought that a 25 lb. ball would turn me into mush in 8:00!

5'8 184 36

Done 3/28 as a mash-up with PU/Dip WOD

10 RFT
10 PU
15 WB 16#

17:20

35/M/175#/6'0"

CFWUx3
WOD: subbed 20#(x2, of course) DB Thrusters

9:36

6:52

BW 170

As Rx'd : 7:09

scaled to 8kg ball...heaviest i had

8:30

first time doing this

7 kg ball
6:47

m/54/5'10/170 lbs

8:44

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

Homemade 8.5 kg. ball, 150 shots

9:34

did 150 thrusters with a 15lb dumbell in each hand

21.45min

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

m/185/31/6'3

As Rx'd

6:46

9'31" subbed 18 kgs thrusters

6kh ball (heaviest my gym has got)

6:20

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)

cfwu

forgot to post it and lost paper - around 10 min I think?

5:28

rested at 40, 75, 100, 125

M 36/224

as Rx'd
8:32

as rx'd: 10:46

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.

First time doing Karen. 1 year crossfitter
36yrs 5'11" 165#
as required (20# medicine ball) 6:16
Lethbridge, Alberta, Canada

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.

WOD
3 rounds (Box jumps, Push press, DB swings,
Thrusters, Line jumps)
results- 205

m/51/5'11/185

as rx'd 12:31

First crossfit workout ever...

Subbed 25 lb. plate (thrusters) - should have done more.

12:00

Leg's done for about 3 days...

10:46, target was prob only 9'

Karen
WB: 20lb x 150
8:13
PB by 0:41
Jelly legs.

as rx'd 5:56
tried to keep deep squat/still need improvement

m/23/5'11/78kg

14.:05 - subbed 40lb barbell

Sucked big time!

10:07 subbed 20 lb dumbbell thrusters

31/m/6'1"/252

sub'd 20lb. db thrusters

9:47

Cardio was good, legs were good, shoulders slowed me down.

F/19/5'5/165

as rx'd

7:37

WOD: 6:17

12# wall ball:

6:49

10.29 vs. 9.46 last time. glad that's over. out till 1.15am last night did not help.

28/m/185

6:21 approx 10' target, homemade medicine ball

75 reps / 6 minutes

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

m/35/5'9/176

CFWU - 2 at home. Superman. No Burgener.
7:12
8/7/08: 7:59

9 min. 12 lb ball.

The Reverend: M/31/200

7:00 even

Heckava workout. Used my newly made, 22 lb medicine ball (basketball filled with sand!)

as rx'd 8.52

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

M/6'5"/25/250lbs
As Rx'd: 7:02

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.

8 kg ball
25, 20, 10, 10, ....
15 min

46/m/195
20# ball
100 throws 6:21

m/54/5'10/170

8:54

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....

completed 3/23/09
(after weighted/ strict/ kipping pull-up WOD)

9:10
subbed 150 45 lb thrusters (single 45 lb dumbell)

31 min.

as rx'd

10:04

44/m/163

As Rxxxxxxxxxxxxxxxxxxxxx

12:51

a little dark outside, hit in the face a couple times, fun

Meyer- 17:43
Stocker- 10:30 w/ 8 lbs
Edler- 10:30 w/ 20 lbs

cfwu x 2
wod
sub'd 150 65# thrusters
24:11

D
@29's
15# ball

12:06

M/31/6'/174

7'35"

*used 2 9kg (19.8lbs each)dumbbells

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

9:30

As rxd- 6:59

M/33/93/192
150 rep 2x6kg dumbbell thrusters
8:58 min

as Rx'd, 11:50.
Definately room for improvement there.

as Rx'd, 9:31
with only a 14lb ball.

We need more equipment!!!!!

9:08 min as rx'd.

m/165/5'10"

28 lbs ball 22:20

28 pounds ball
14:16

as rx'd

9:51