Awesome.
Looks like another awesome day.

looking forward to this one!

should be 090530??

gooooooood! this will be fun!

initial reaction:

"holy sh*t"

3,2,1...Go!

so glad for the early post-THANK YOU!

WHAT???!!! I love "Kelly" but she brutalize me everytime we meet....

Big hugs to the FRAT you are the best ladies and gentelmen

love is in the air

yeaah jenn hunter!!!!!
2010 cf games better watch out!

Will be meeting Kelly on Sunday. Lacrosse game tomorrow with playoff implications...

brutal metcon.....my knees already hurt.

Why are they doing Russian KB swings on the video?

sub for 400m run? cardio equipment is in a different room to the box's etc. going back and forth would add like 20 mins to the time/kill the workout

Whats a good sub for the wall ball?

Love the video, and love the fact that i get to do another girl named wod that i've never had the pleasure of meeting. Perfect for the garage gym! Please don't rain!

Good day ahead. Enjoy, CRossFitters!

What could we do in the place of wall ball?

#17 JButler7

Thrusters with a 45lb bar are the standard sub.

You can find some more subs in the FAQ's.

Great photo. Add to screensaver.....

(Nice form girls!)

Second day of CF, did the 400M, but only 20 of the box jump and 20 of the wall ball. TIME...don't know passed out when I was done and woke up 20 mins later. See you tomorrow.

5'10" 180 29

? for the zoners. I have been following the zone for about 3-4 weeks and with little results in the scale. I normally eat 17-19 blocks. I will say most of my workouts are better since zoning but not setting many pr. I know I shouldn't be worrying about the scale but I do want to drop some weight.

Journal 21 along with many of the other journal articles have helped me to understand the concepts better but curious if any has any tips.

Since starting I vary rarely eat out. And if we do go out I normally pack my 2 cans of tuna, apple, pear, and almonds.

Any tips would be greatly appreciated.

Kelly Kelly Kelly... I love you, yet hate you.

Wooo go Simi!

I have done the sub with bar, it works. especially at that high rep range. This one is going to hurt and hurt bad!

Not ganna lie, that WOD on the video looks sick. Kelly will have to kick my ass on sunday.

So has anyone tried the Crossfit Football WODs. Just wondering how it compares w/ normal WODs.

Bad-ass video, SVCF! Hope you guys are doing well after that workout...haha!

First Time meeting with Kelly...its perfect...I will use my brand new Medicine Ball from Dynamax 20lbs that just arrived home...

Badass video format. Nice work who ever did that!

What was the point of that video? Seriously, why was it made and what was it used for? Why would you demo a full squat clean with an empty bar? I didn't see a single full ROM rep throughout the entire video. Is anyone else getting tired of crap like this getting posted on the mainpage?

been reading the CF Journal - Boz and Todd Episodes 3. Great coaching. A+!!!!!

Don't know if there are any recent West Point grads out there, but can anyone explain the disappearance of Gym-a?

Not to be all old-corps here (c/o 2001), but when I was a cadet, we wore Gym-a, and our hair was in a bun, not a ponytail (obviously, not the men). No civvies in Arvin. Soo.... what changed?

I feel the dreaded words comming..... the Corps has

looking forward to this on Monday!

traveling tomorrow so I jumped the gun on this one. did the 30 muscle ups first, set up the box and ball, then went for Kelly.

as rx'ed
31:05

#30 Craig Cooper-

No

RE #30

Craig, I think the vast majority of videos are fun to watch and informative, but I too become concerned when something gets posted that wouldn't pass muster at a cert. CFers are taught how important technique is to the method of training; that's probably why we come off as hypercritical at times. If criticism is pointed outwards, then it's fair game, but if someone questions something on the main site, then a dogpile ensues from CF Nation, the FRAT, or whoever else that wants to claim to be the Big Protector of HQ.

Bad posted stuff hurts the image and attractiveness of CF; the company really has to fish or get off of the pot when it comes to this issue. The "haters" are trying to help CF gain credibility in the outside community. Go ahead, everybody, wolfpack us to your heart's content, but we are the ones who TRULY care about CrossFit.

OMG that hurt. how soon we forget

as rx'd

28:13

Go FRAT. Get in and get some

Craig Cooper/DT-
The demo of the clean with just the bar is pretty standard as far as i know. I don't know of anyone who demos a movement all loaded up with weight. Most time demos are done with PVC are they not?
I don't think anyone is going to attack you or Craig. At least I'm not. Though i can kind of understand where both of you are coming from (in past cases)...the first thing that comes to my mind is...relax. Not every video has to be the perfect demonstration of x/y/z movements. Sometimes it's just fun to be creative and make a bada$$ video, which seems to be more the point of this one. I don't think this video is a bad rep for CF at all simply because it's aim is clearly not to be instructional. Videos like that are just plain fun and entertaining.
No beef, just my thoughts...and i'll probably keep quiet on it from here on out as to not neglect Kelly...cuz she's gonna kick my ass :)
Good luck to both of you when you take her on as well!

Scaled to Pack (15 reps/round, 5 rounds), 18" box, 5kg ball.
Subbed 3 mins jump rope for 400m run.

Time: 25'33".

I was once fortunate to be talking with Patrick Barber and Nicole Carroll. Somehow, the question came up, "Have you ever quit in the middle of a workout?" I felt like a total loser because I was the only one who had quit in the middle of a workout. The workout? Kelly! BTW-I've done Kelly plenty of times without quitting :-) Kelly sucks!

Sorry Kelly, but I hate Kelly.

The problem continues, while we are on the subject of videos with poor form.

http://www.capelite.com

Someone please send this fraudulent affiliate a cease and desist.

48/m/6'/202/week 29 CF

"Kelly" (my second time with her)

Five rounds for time of:
Run 400 meters (treadmill 2% incline)
30 Box jump (on weight bench, no box avail)
30 thrusters 45 lb. bar (no med ball avail)

Time 33:21

First try 2-1-09 left me 60 thrusters short of a full Kelly. Feeling pretty satisfied right now.

@ Craig and DT

So thanks for the positive comments guys really appreciate it. And when did the judges show up. I forgot this must be the 2009 games that they were filming when I showed up that day. I don't know about anyone else but I believe Dave Castro had a journal article about walking the line between perfect form and intensity in a workout. In there he even stated that the guy who has perfect form on every rep is not pushing hard enough. So please tell me do you fall into category? I sure hope not because then your not pushing as hard as you could be and reaching that point where advancement is made. And who demo's an empty bar? Oh I don't know? How about those that are doing it for demonstrations sake and not those wanting to show how much they can lift. I don't know about you but at our affiliate we review skills and lifts at low or no load so as to be able to work on form without injuring anyone. I don't care if you feel your upholding some sort of 'Standard' by that comment or not but I know the CrossFit community I want to be a part of has no place for things like that. Old adage of "if you don't have anything nice to say, don't say it at all" applies. No I do not own the affiliate nor am I a trainer there. I'm just a person who is fortunate to train with those amazing people who are passionate about the community we are all a part of and about helping people reach there goals. And by the way I don't get tired of "this crap" being posted to the main site. I love seeing different affiliates and how they workout and there people.

as rx'd 23.24

Good morning. I watched “Every Second Counts” last night and I must say it was very inspiring. Great job to everyone involved. This is a must see for anyone who CrossFits or wants to get in to CrossFit. I’ll be showing this to my high school students next year when we start the first Crossfit elective for high schools. I need to find a way to bleep out the curse words. Not too sure if the Principal will go for it if I don’t. Once again, WELL DONE!! Vince SJP CrossFit www.sjp-crossfit.blogspot.com

jenn rocks!!!

Even Kelly hates Kelly.

today is my 1-month mark with CF...what a gift I got with Kelly.

BrandX Pack scaling - 5rds of 400m run, 15 box jumps & 15 thrusters

TIME - 20:34

Left shoulder is feeling loose the past couple days, and right elbow is beginning to flare with my old baseball-days tendonitis. Looks like a few days down are in order. Better safe than sorry, I guess.

25/m/5'11"/204

29:27 as rx'd

m/41/5'6"/145

sub 20@ dumbells for thrusters

31:06

47:52

Did First round outside. Mistake.
Temp: 108, plus running on pavement.

Moved the wallball shots inside, and ran on treadmill.
So had to go from one tent to another for the treadmill and box jumps/wallballs. Which killed
time.

Sweet a$$ WOD as always.

m/43/204/5'11"

The Good..for a warmup completed 30 nonstop butterfly pullups (first time)

The Bad....only made it to 3 rounds (have only crossfitted about 5 times in 6 weeks after being sick, sore and full of excuses.

The Ugly...slipped on a box jump and skinned my shin, goose egg and blood squirting...only one person witnessed!

wrekemtek/25/M/183 lbs./71"

Results:
--------

Time: 34:16

as r'd

My WOD Log on 21-15-9.com
-------------------------
http://www.21-15-9.com/users/33/calendar/5/30/2009#workout_664

lots of pain. it was awesome.

newbie - had to sub 18" for box jumps and 10# for wall ball.

Mornin'.

Woke up sick with the flu that's been lingering chez Bingo. Hopeful it'll pass quickly.

Clicked on the Affiliate blog over on the left hand side of the .com main page. Do you ever do this? Lisbeth Darsh edits over there and it's filled with more CF goodness.

Including good writing. I get a little too much praise for the rather limited writing talent I might possess, but what little I have allows me to appreciate the writing of others. Today Lisbeth has chosen a link to "Again Faster" and a piece by Pat Cummings...very nice writing. I really like Jon Gilson's stuff, too. And just wait 'til you see what Daniel Freedman has up his sleeve as the new Executive Editor at CF.

Spend a little time searching around Crossfit.com. There's lots of worthwhile stuff here in addition to the Front Page.

And hey, Lisbeth, when are you gonna "discover" my blog and the CF stuff there?

;=)

Its my birthday! thank you crossfit. You have given me a purpose to strive. I'll catch up on the WOD later. But today, I'm gonna party

43/171

As rx'd:

Last time - 33:19

Today after 30 muscleups - 31:13 (PR)

25:35 as rx'd
Maybe a little longer than 400 on the run but that's definately not a bad thing.

25:41 subbed 15 lb. med ball for wall ball

22:50 as rx'd

28.12

29:56

22:55 rx'd (pr)..... last time was 24:07

This one of my favorites! Skipping it today to do a race in Portland tonight though.

I think 16:36 Rx is my last time on this one.

5:07 (with Mom)
3:46
4:36
4:31
4:30
4:01

Great Work-out

as RX'd

47:27

my video thing isnt working so can somebody explain the wall ball to me? Is it just throwing a medicine ball against a wall like it sounds? thanks for any help

First time with Kelly - as rx'd:

27:09

1) 4:15
2) 5:25
3) 5:50
4) 5:57
5) 5:40

No gas in the tank today, thank god for rest days

39m/6/186

29:10pr

28:11 as rx'd for women with 24 inch box and 14# ball

F/31/122

Damn, that was deceptively tough!
Subbed jumping up to weight bench for box jumps, and 5kg (each hand) dumbell thrusters for wall ball.

30:42

Damn. Been battling a badly sprained ankle for the past week. Yesterday was the only WOD I could do as rx'd in the past week.

Can't do this one - have to rest it probably another couple days.

29:38, had to sub row. Done after work at st. 5

44:11

35/m/5'10"/188lbs
Did Kelly with my wife, and by that I mean Kelly whopped up on both of us. My wife's stats: 28/f/5'6"/153lbs.

We worked together, so where I was a bit faster and finished 1st I would push her to catch up, and vice versa. Not that that increased our time.

39:50

Freaking awesome workout.

41/150/5'8"

29:43

Had to sub 45lb bar thrusters for wall ball shots.

26:53. park bench about 18in. pushups for wallballs. really wanted to quit after rd 3 even w subs. glad I didn't!

SUB 20# db

45:49
previous 49:06

M/39/150

bw 165

last time
subbed thrusters for wall ball
25:50

this time
deadlift
275x5
315x5
360x9

33:01

435m Run

M/24/135

Lap 1) 4:52
Lap 2) 4:54
Lap 3) 5:15
Lap 4) 5:46
Lap 5) 5:58
Total 27:15
Had to sub 15lb. ball, heaviest ball the gym had. Subbed 18" platform, it was the tallest thing I could find to jump on.

Wow! somewhere around 30 min. My stopwatch battery died... then the floor.

Ow. 3 sets in 27:09 (subbed with 40-lb dumbbell thrusters). Out of juice after that.

3 rounds, 16:59, ouch.

Tried using a 12# medicine ball but that stopped fast after four reps. WAY too painful. My thumb simply can not handle trying to open fully or the impact. It's getting better but it's not ready for this.

100 65# thrusters for time - 9:10. All reps were an honest overhead lockout, below parallel depth.

I am out of shape! Two months with a back injury sucked! That's the last you'll hear of it though.

Almost as Rx'd subbed 20lb DB Thruster for the wall ball.

Time:30:30

My shoulders are toast!

23/m/5'6"/163

Did 4 rounds, subbed wall ball for DB thrusters (20lb)

1. 6:28
2. 13:49
3. 22:44
Finish. 31:20

27:37

"kelly"
scaled to 4 rounds of 30's
415m run
20" box
15#ball
27:13 pr by 2m

21:45
thruster instead of wall ball
m/30/6'1"/201

34yrs, 66", 178lbs

As Rx'd

29.01

Lovin' it here in Camp Liberty, Iraq!!

Keep 'em comin'!

m/35/5'8/152

"Kelly" as rx'd 24:57
tough as always.....

Buy In: Modified CFWU

Pack:
“Kelly”
Five rounds for time of:
Run 400 meters
15 Box jump, 24 inch box
15 Wall ball shots, 20 pound ball (I only had a 15 lb ball)

This one killed me. I only finished 3 full rounds and stopped after the 4th 400 M run (actually walked most of it)

Total time - 22:21:25

No cash out

34/F/5'10"/153

As Rx'd
24" box, 14# ball to 10' target
28:01 (4 seconds over PR)

M/19/178

22:26

31/M/190

not as rx'd. I don't have a wall ball so I used 20# dumbbells and I didn't have a 24" box, it was about 15".

Time was 23:09 - almost 3 minutes better than last time.

this is my 1st day doing xfit. wish me luck

# 21

i am 160 and do 16b protein, 12 carb, 2x fat, so i would assume that anything over 17 is waaaay too much. Cut back on the carbs and add 3 blocks fat for every block of carb eliminated. For me, the best way to lose weight is to scale back to 1x fat.

as for going out, try to learn how to eat smart, best advice i can give you is to watch the Zone Chronicles with Pat Sherwood. They give tips on how to eat out and still enjoy it. Check out the forums, the info there is amazing, as well as Robb Wolf's website.

As Rx'd
5 rounds
400m run
30 wallballs (sub)40lb dumbell
30 box jumps
Lance 32:20
Theresa 33:30 sub (20lb) dumbell

Subbed 500m rowing for run, 100 ft (~25) walking lunges for box jumps (no spot for this at college gym), and 30x30 lb thrusters for wall ball (wall ball is not appreciated at college gym). Walking lunges were probably a slow point but I think they wrecked my quads and glutes more than box jumps.

33:12

That was fricking awful. My quads were so shot I walked home with a waddle... Go get some!!!

as perscribed, 28 mins

37 M 165 6'
24:50 rx'd

30/m/198

31:21 as rx'd.

first time trying Kelly:

27:26 as rx'd, treadmill:

4:23-5:31-5:48-5:57-5:45

then CFFB tabata 225# DL:
11-8-7-7-5-5-4-4 total=51

later,
b
m/32/5'8-1/2"/176

New to crossfit, not in great shape, insulin resistant. Don't want to overdo it at the beginning.

Did 3 rounds of 1/4 mile run at 6.5mph then 16" box jump 30 reps. 26 minutes. Don't have a wall ball.

37:36
lots of subs

27:00 flat. 24" boxjumps, 20 lb db thrusters. Like Barbara, 3rd set is the hardest, 4th is a blur, 5th is gladiatorial. WODs like today's are what got me addicted to crossfit. Feel like a goddamn champion right now.

25:07 with 15 pound ball

51:48

20lb dumbbell thrusters.

10 x CNJs (full squating) for time 5:42

Then
20 x Wall ball w/ 11#
20 box jumps 19"
400m run

Repeated 2x
13d:53

Then

15 minute interval walk run on 9.5mph

yikes. lost about 5 lbs of sweat, and this was after mowing the lawn. 37:37 - had to sub treadmill, 16" stool, & 12# ball. almost quit after 3 rounds, but then took my skirt off and finished, barely. need to hydrate.

24:29 10lb ball

50:32 sub 45lb barbell thruster for wallball. Awesome workout. I promised myself I'd get through it no matter how long it took.

24:10 with a home-made med ball, a bit heavier than 20 lb.

Only had 25lb ball so I did 25 wall balls instead of 30, everything else as rx'd at 5,780' elevation

32:26

I was all set to skip today's WOD, but when the homeys didn't show up for Saturday morning ball...and I was already at the gym...and so I really didn't have a good excuse to NOT do Kelly.

Time: ~28:30 (no watch)

5 rounders suck - this one clearly targets the legs. Ran on treadmill. Today's experiment - does running more slowly make you feel better during box jump/wall ball? In Rounds 1, 2, 3, and 5, I ran 90 sec 400s (10 mph pace), and on Round 4 I ran a 150 sec 400 (6 mph pace). Results of experiment - running at a slower pace only means that the running hurts less. I was still really tired during box jumps and wall ball. Take home message - run as hard as you can sustain.

Rookie I'm right behind you on this one! 28:59 as rx'd.
and Chris H #105 your post made me smile! Gladiatorial....I love that. perfect description of Kelly.
CHOWED down afterwards. yeehaw its gonna be a nice Sunday.

treadmills far from strength room so:

subbed 40 x 12kg kettlebell swings
30 24" box jumps as RQ'd
30 wall ball but i think the ball was 15lb, it didn't say

5 rounds : 40:28

killer work out, i was close to quitting after the 4th

M/50/5'11"/172

34:00, with 15# wall ball (heaviest available)

F/50/5'6"/135

35:16, with 12# wall ball, and 16" box

M/16/5'11"/170

did yesterday's with 4:4 X 30 rounds of pull-ups and dips.

18:26

I wanted to quit after round one. Kelly is rough!

As rx'd: 30:51

38M/5'10"/166#

Warm-up: jump rope 100 single-unders + 50 double-unders; 17 ROM exercises; CFWU 1x15.

As Rx: 26:39.

Cool-down: PNF of hamstrings & shldrs; static stretch quads, side & ctr splits.

New PR by 1:18. Outside road course. 66F; 34% humidity.

29:31
using unknown weight ball
had an untimed rest approx 2min

warm up: bicycle to track, cfwu x 2 (-pulls,dips,squats)

subbed thruster w/ single 30lb dumbbell for wall balls

bench for box jumps ~18"

22:14

Zac = 23:50

35:58 (thrusters)

f/24/126/5'4

27:30 (w 10# med ball)

*i hate it when i cant even make it through the first round without stopping!*

M 45 5'10" 202

subbed thrusters for wall ball. hit a wall on forth rotation but got through it.

35 mins

Bingo: Thanks for the kind words about the A-Blog! Trying to cast my eyes around the CF world but I'm only one woman! Or I'm just ignoring you. ;) If you read/see/write something good, shoot me the link at affiliateblog@crossfit.com. I'll take a look.

And here's a shout for Jenn Hunter - what an awesome athlete, great trainer, and nice person. I shot this photo at the Northeast Qualifiers and it was a thrill to watch and cheer Jenn on!

36:50. Weight bench instead of box for the jumps.

Kelly (pack)

Five rounds for time of:
Run 400 meters
15 Box jump, 24 inch box
15 Wall ball shots, 20 pound ball (sub'd 40lb. thrusters)

22:47

m/36/175/6'

sub 45lb thruster for wallball
18" boxjump

22:04

First time with Kelly...I have officially my "Pukie the clown" today even with subs.

subs=18" bench and 10# ball

44.12

But I'm proud I didn't give up.

f/30/125

F/27/5'0"/108
As Rx'd
47:49
Holy brutal WOD...Love it

runs as rx'd, skipped jumps, 2x10# db thrusters for wallball... 23:08

ok so my first day of crossfit and I did all in ~37:00.

had to use a park bench for box jumps and subbed 35lb thrusters instead of wall!

I feel pretty good!!

24/m/5'7/162#

Never done Kelly before... a force to be reckoned with.

Subbed 500m row
Subbed 45# barbell thrusters

40:27

Decided to row since it was in closer proximity to the rest of the equipment and wouldn't require going in and out of the gym. Rowing tired me out, but the box jumps took the longest; just couldn't get a rhythm down so kept having to do rather shoddy singles.

Spaghetti legs!

41/m/176cm/72kg

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

25:53 (PR by 1:18)

rd 1: 4:41
rd 2: 5:19
rd 3: 5:26
rd 4: 5:20
rd 5: 5:07

Good effort without breaks, not much room for improvement left here. Although box jumps could be cycled faster. And I need a heavier ball.

My brother forced me to do it...
26/f/6'2"/175

Subbed 18 inch box for jumps and lighter ball for throws. Otherwise, I did it as is...

30:03

2X CFWU
run 400m
30 box jumps
20 40# Thruster
Time: 0:32:05
I was measuring my splits with my stopwatch but when I went to record them I reset the darn thing. I do remember after 4 rounds I was at 26 minutes because I was hoping to finish under thirty minutes....didn't happen...something to strive for next time.
Cheers crossfitter and have a good rest day...well deserved!!!

Today I was "Buttercup". I have been called worse!

4 rounds:

400m
10 box jumps
10 wall balls
w 1 extra 400m thrown in at the end

25:00 total - I like buttercups :-)

running outside about 4 blocks
45# thrusters for wall balls
box jump as rx'd

28:44

m/22/5'10/160lbs
1st week of crossfit for this kid
5 rounds
400 meter run
20 - 30" box jumps
20 - 30# wall balls

60 minutes...smokers lung

Not sure about the video either. Didn't show the whole workout or any times. Didn't have full range of motion on kb swings or knees to elbows. Not sure why it's on the main site. Scaling and not having perfect form is one thing, but meeting the standards of a movement like kb swings should be done everytime.

Not trying to be negative, but of course any vid on the crossfit.com is going to be nitpicked by a lot of people. I'm sure you guys have great trainers and a great box at simi valley.

#39 that cap elite video might be the worst crossfit vid ever. That kinda stuff just makes us look bad.

25/M/155/5'11"

Subbed empty bar (45#) for the thrusters. Felt pretty crappy from the beginning; I foresee besting this time heartily in the future.

Time: 31:54
Kcal: 455
Avg HR: 165
Peak HR: 178

My WOD Log on 21-15-9.com
http://21-15-9.com/users/10/calendar/5/30/2009#workout_670

34/m/192 as Rx'd: 26:45 first time with Kelly. She wasn't gentle.

i did heavy jeremy
21-15-9 of
135# Overhead Squats
Burpees
= 6:11

30:16
20" box, 12# wb
previous time: 30:6

Modified Pack:
“Kelly”
Five rounds for time of:
Run 400 meters
15 Box jumps, 10 inch box (hips open at the top)
15 Thrusters, 10# dumbbells

18:54.9

Modified Pack:
“Kelly”
Five rounds for time of:
Run 400 meters
15 Box jumps, 10 inch box (hips open at the top)
15 Thrusters, 10# dumbbells

18:54.9

Today 2/1/09 Nov 01 06
400m/24"BJ/20#WB 400m/24" BJ/ WB 25# Ball
1:35/1:33/1:50 (4:59)1:31/1:47/1:52 1:28/1:21/1:45
2:07/1:51/1:43 (5:42)2:02/2:12/1:58 2:04/2:06/2:28
2:18/2:02/2:06 (6:37)2:08/1:53/2:09 2:07/2:21/2:02
2:27/2:12/1:58 (6:38)2:05/1:56/2:04 2:10/2:17/2:09
2:23/1:46/1:47 (5:57)2:09/1:45/1:17 2:13/1:15/1:40
Total 29:43 Total 28:53 Total 29:33

Runs were much slower today.

38/m/5'11/163

Five rounds for time of:
Run 400 meters
15 Jumping squats, 33#
15 Wall ball shots, 10# ball
20:31

as rx'd 42:55
2nd round was the slowest
Run Harder next time!!

"Kelly"
Subbed pullups for the wall ball, as it's a skill I am lacking (and I dont have a medicine ball).
20:43
Ian

cfwu
2nd step on jumps - 33:00

29/m/184

Went with something heavier and faster:

Fat running "Christine":

3 rounds for time of:

400m run
12 DL @ 255
21 box jumps to 24"

10:33

M/43/185/5'9"

32:30
Sub'd 500M rows for 400M runs.
20" Box

Kelly

WOW this was hard. First time I have ever wanted to give up on a wod even after the first round. Kept going but it took a loooooong time.

Box jumps @ 16"
Med ball @ 6kg

Time 45min 38sec

(Sorry about the box had a blonde moment or a me moment)

Good Fun

Subbed 45lb thrusters for wall ball rest as rxed

27:10 pr( barely)

need to push more in middle rounds first round 4:30 last round 4:40, middle rounds all around 6 mintues.

sub'd 400m C2 rows for the run
24" Box
wall ball was 16 lbs
28:35

28/M/140

Subbed 45# thrusters for wall ball.

Much hotter day here in VA than I'm used to right now in ME. It got to me and I only managed 3 rounds, 29:14.

"Kelly"
17:57

looking good, jenn!

A very bad day: 46:36
(68,54), (33,26)

34:21 Rx

1st Kelly

1-5.39
2-12.14
3-19.40
4-27.44
time: 35.32
sub-45 pound thrusters for wall ball

M/33/6'/175

As Rx'd: 29:56

Wall ball shots kinda whooped me today.

Took a week and a half break. Let some things heal and got rested up. Did Barbara yesterday and Kelly today. Wow, welcome back!

CFWU

Slightly modified Pack scaling:

5 rounds for time of:

400m run
15 20” box jumps
15 30# KB Thrusters
Time: 22:21.57

first real kelly, last time did tuck jumps instead of box jumps.

CFWUx3
kelly, as rx'd
29:56

26:05 as rx'd w/ 25 lb. wallball

PR by 55 seconds

31/m/220
32:32

CFWU x 3
Recon Ron Pull-us: ,3,2,2,1,1
100 Push-up Program: 11,15,9,9,21

WOD: Kelly As Rx'd:

1. 450m Run
2. 18" Box Jumps x 30
3. WallBall Shots x 30

32:15 New PR by almost 2mins!!!!!!!! Last time: 34:09

The funny thing about CrossFit, my times get faster but the workouts never get any easier!

M/39/6'1"/250

31/M/220
32:32

m/21/150/5'7

27:24

did a 20lb dumbbell toss instead of wallballs.

S/f

33/M/6'00/183

A lousy Kelly today.

35:39

Nearly 6 minutes slower than pr. Whole WOD done outside - 88 Deg. Not sure if the heat, diet, sleep or just motivation was the problem today.

32:10 as Rx'd outdoor runs

Kelly -
M35/168/5'10"

Total 27:13
4:53
5:48
5:22
5:21
5:49

M/43/6'0"/175
I did a 5K Kelly today.

Ran the Detroit Race for the Cure in 29:25, slow but good considering I am running with torn Achilles! In honor of D'Anna Potter (my sister), Dorothy Moon, Karyn Hopp and in Memory of Christine Stepehnson! Let's kick cancer's ASS!

Non running Kelly 5 rounds of
30 Box jump, 18 inch box
30 Thrusters, 45lbs
19:20

As rx'd but did 45# thrusters instead of wall ball. Ran each lap at 6:40 pace. This was quite a smoker.

20/m/162

m/22/167/6'

as rx'd 28:46

As Rx'd:
34:36

done in garage gym/outside
i don't think i've ever run 400m slower in my life. My legs are toast from double-woding it yesterday. Guess that's what i get! Also first time with a dynamax ball...a whole new struggle. Didn't realize how bulky and awkward it was going to be compared to what i'm used to. Look forward to getting used to it even though my time sucked :)

26:38

First time posting a while.

Clealy, so tired I can't even communicate properly. Right on!

scaled to "pack"

3 rounds
400m run
30x 24" box jump
30x 40 lb thrusters

22:41

Kelly as prescribed: 28:43. One flight of stairs between treadmill and wall ball/box jump station.

rx:

22:20

no gas in the tank today...

Decided to do Last Chance Qualifier #3 from the North East Qualifier.

10-9-8-7-6-5-4-3-2-1 reps of:
155# Power clean+
CTB Pull-ups +
55# DB swing

11:53 as RxD

M/40/6'0"/155

as rx'd

32:26

15 cross fit warmup

R1 9:00 - scaled thruster to 25# after 15 (from 35#)
R2 9:00 - scaled box jump to 13" for R2
R3 9:45

Im toast, I cant believe I had no energy to finish.

R4 0:00
R5 0:00

27:45 min WOD (3 rounds)

42:45 total

m - 30 - 5'7 - 165 - beginner

Would like everyone to have a look at this, wanna see comments on what you all think of CrossFit Fakers!

The bottom link is to the gym where this guy operates out of, and the top link is his actual blog.

Be aware, this guy has not done any certifications and is in no way affiliated.

How many people are wasting their money on this? Has anyone else found any "Posers"?

http://darwinkettlebell.typepad.com/crossfit/

http://www.timeoutfitness.com.au/

It will be very difficult trying to open a legitimate affiliate up in Darwin, Australia with people already getting the wrong impression on what its about!

subbed 45# thrusters for wall-balls, otherwise, as rx'd

32:49 (time before this was 29:19, damn shame)

next time...

M/27/5'9"/158

Just not feelin it this morning... no intensity.

27:20

20" jumps and 12 lb wallball

31:00

WU
9:02

Kelly (BrandX Buttercup)
3 rnds
Bike ride 2:30
10 Box Jumps
10 Thrusters, 35#
12:55

Total Time
21:57

Had to use a #12 medicine ball and the lowest bleacher for box jumps so I was a little irritated but it turned out to be a great workout:

12 medball 5 x 30
box jumbs 5 x 20
5 1/4

20 more box jumps (guilt set for not doing sets of 30)

27:25

1/4 mile treadmill run, 1% incline
20 box jumps, 18 inch box
20 dumbbell thrusters, 20#db

5 rounds, 26:46 (26:19 last time, but this time I did 20 jumps and 20 thrusters each round instead of 15)

Tough WOD! Hit TE of 3.6.

22/m/6'0/180lbs

400m Run
30x 24" Box Jump
30x 12.5 lb Wall Ball
(How does the gym NOT have a 20lb ball????)

Time: 24:57

scaled 15lb ball
24:57

Runs on treadmill; 16# wall ball as that was the heaviest I could find.

Time: 24:55

46/182

Chose this instead, CrossfitFX.
3 Rounds for time:
21 pullups
15 push press @ 60 kg
9 deadlift @ 100 kg
400 m Run

In memory of Jason Marks killed in Afghanistan 4/27/08.

That was tough, the PP put a serious drag on the flow of the workout.

061101

3 rnds - ran out of time

30:25

090530

sub 30 stair jump - 1 step, say around 12"
sub 30 Wall ball shots, 12 pound ball

3 rnds

29:27

btw: 154

25:34 as rx'd. brutal

Theresa
35:52 14 lb ball 20" box jumps

Mark
30:19 20 lb ball; 24" box jumps
PR

had to do a few subs: jumped onto a wall (probably 24 inches or so), and 35# kb swings instead of wallballs
5x
400 m run (2:06/2:10/2:13/2:16/2:06)
30 wall jumps
20 KB swings 35#

38:23
the wall was a good 200m away from the track up some stairs, so I would like to think the transition time with that cost me a good 3 minutes.

30m/156/69"

20" box, 15# wall ball.
CP-22:36
JY -24:11
TP -35:55
ES-21:47

"Kelly" as rx'd

time = 26:22 (PR by 1:04)

m/42/163/6'

as rx'd: 34:43

f/33/140/5'6"

3 rounds
sub 14" box
10lb ball

25:50

RE to Comment #186

Looking at the CrossFit Kettlebell picture, lack of certification/affiliateness notwithstanding, you gotta give the guy props for definitely having the spirit of CrossFit.

Frankly, I'm impressed...talk about a cost-effective box, huh?

27:54

Missed my PR by 15 secs. Avg HR 175, peak 184, rec 55.

32:25 vs 35:28 last time. REally needed to be mentally strong to just keep going when it seemed the end would never come. Good stuff.

as rx: 34:30
not bad for my first kelly

As Rx'ed: 47:28

30yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round. Jog 400M.

As rx’d: 44:07
Foam roll after
Compared to 090201: 42:36 with 500M rows

m/39/155#

5x
400m
30 BJs
20 thrusters with a 50# log
(no med ball)

36:24

Effin hot, after mowing lawn, uphill half of run felt like the poltergeist hallway...just kept stretching out. Recovered in kids pool...barely.

But feel so much better now that it's done.

First time with Kelly!! It sucked to say the least!!

As RX'd
34.30

WOD Kelly
as rx'd 20.48
5 rounds of hell ,they should name it ! jeez that sucked big time,think goin all out on the 400m knacked me for the box jumps and the wallball,thought it was never gonnae end,even wi the box malfunction(cheers blondie ! 16 + 4 = ?!,don't worry ,you were dazed and confused wi the wod )but just got it finished as the gym closed again ! then lay on the floor as the guy was tryin tae get me out ! took me about an hour tae recover .

CFWU x 3 non standard with still no pullups

As Rx'd
36:51, nearly 4 minutes slower than last time. It's all coming undone!

GRRRRRRR

As Rx'd

Subbed 45# dumbbell thrusters on account of no medicine ball.

Total 21:08

3:40
4:08
3:59
4:36
4:43

Brutalllll

CFWU X 3
Don't have a med ball so I subbed for 45 lbs thrusters.

27:07

That was tough.

42:04

last time 43:38. 2 sets of walls balls with 10lbs medicine ball per round

3 sets:
Low pulley swiss ball crunches 72lbs
Assisted pullups green band

Pack Scaling:

5 rounds
400 m run (t-mill)
15 box jumps
15 wall balls (20# med ball)

16:41

one of the best crossfit videos I've seen to date. props to the creator!

Pack scaling

3 rounds
400 m run
30 box jumps
30 wall balls (11# ball)

16:08

28:52 w/ 30lbs vest, and treadmill run, otherwise as rx'd

"Kelly" as prescribed (first time with 20# ball)

TIME: 26:26

OFF TO MOVE CROSSFIT PERSEVEREO OUT OF MY 3 BAY GARAGE TO OUR NEW COMMERCIAL LOCATION!!!

GIDDY UP!

28:59

25inch box jumps, subbed WB shots for 45lb thrusters

21:02 as rx'd

M/24/160#/5'7"

Man, I've been a little sick and it's amazing how much that zaps your energy - even if you're almost 100%. Not a good cycle

Scaled to 3 rounds

Subbed 500m row
Subbed 40# Thrusters

Time: 29:47 (3 rounds - yeah)

PR - 38:52 (5 rounds)

30

CFWU2 no BE's

At the track
Box jumps in and out of the steeplechase pit
"Air ball" with 20 lb ball
31:52

Max HR 179

mas - nice time even if it was off your PR you got me by 3 minutes!

32:51
(30:51 still pr)

M/19/6'4''/193

rx'd 26:00 on the nuts
had to walk up&down 1 flight of stairs transitioning from the run to wall ball

this was after my cheat night last of:
'love it' coldstone sweet cream ice cream with brownies and pb cups
+
1 pint edy's fully loaded cookie dough

needless to say my stomach was feeling it this morning

Age:15 138#
23:07
used basketball, no medicine ball

33:27 as RX'd

As Rx'd (no box; jumped on 20" bench):
19:09

time: 30.35 as rx'd

As rxd except only 3 rounds:
28:35
day 1 of 100 burpee challenge

scaled 10lb wall ball
28:14

M/40/186

"Kelly"

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

31:49

At the water tower

wu x 3 x 10: pull, dip, sit, push, squat

"Kelly" 27:25
Used bag of rope for ball. weight somewhere between 10 and 20 lbs.

m/48/177

Worked some skills practice into my warm up:

Muscle Up Progressions, Rings at 65", 10 reps, 2 sets
Double Unders, 10 reps, 2 sets
GHD Sit Ups, 10 reps, 2 sets
Back Extensions, 10 reps, 2 sets
Overhead Squats, PVC, 10 reps, 2 sets

Then I did the wod:

Run, 440 yards, Outside, 1:34/2:09/2:03/2:17/2:05
Box Jumps, 24" Box, 30 reps, 1:38/2:12/2:17/2:12/1:56
Wall Ball, 10' Target, 20 lb Ball, 30 reps, 1:56/2:06/2:21/2:01/1:42
Total Time 30:32

Significantly slower than my PR of 25:55 on 090201. But that workout was done on a treadmill and used a 21" box. I figure the treadmill and the 21" box saved me about 3 minutes on this wod.

Mama and the kids took the day off.

M/31/5'8/219

34:49

28:41

Sorry to miss this one!
Out of town at the J&J WOD and Meatfest.

28:36

I made a medicine ball right before kelly. An old basketball, kitty litter, and duct tape. Exactly 14#s. Won't bother posting time. Shin splints made me go pretty half@ssed and sub a lot.

Made a wall ball last night 20-21 lbs.

29:24

Tough, tough work out. Shoulders hurt very badly!! Rest day tomorrow!!!!

'Kelly'

58/M/198 - 36:35 - subbed 500m row, 20" box j, 15lbs WB

48/F/125 - 32:06 - subbed 500m row, 11" box j, 12bs WB

linda @ 157# bw
235# DL
160# BP
120# SC
=17:11

m/43/73kg

23:18 as rx´d

m/29/6'/165

5 rounds

400 meter run
30 20inch box jumps (weight bench)
30 45lb thrusters
30 double unders (added this just cause)

33:31

this was rough, took lots of breaks, couldn't run the whole time last couple rounds, the double unders killed me. did get 29 straight last round even after being dead tired.

feels good for my first time with Kelly!

34yom / 212lbs

Puppy Kelly
Three rounds for time of:
Run 400 meters
15 Box jump, 24 inch box
15 Wall ball shots, 14-20 pound ball

14:29

Had to use a 12lb ball for lack of a heavier one. Wasn't "feeling it" today, but pushed through and ended up feeling pretty good.

subbed with 5kg Med Ball (heaviest i could find)

26:00

25/m/5'11"/177
As rx'd
34:45(27:06PR)
Really dragging today. Didn't feel real great.
Got my movie today. Awesome. Watched it twice already.
Agree with others that we need a womens version too.

That sucked. Used a 24" bench and thrusters with a 45-lb dumbbell

My next equipment purchase is going to be a 20-lb ball. I >hate< thrusters.

29:59. Wanted to beat 30-minutes and I did. PR by 1:32.

39/m/190

5 rounds

200 jump rope singles
30 box jump
30 wall ball 20lb

24:51

F/36/5'9"/168
Kelly (Pack)
5 rounds
400m run
15x 24" box jumps
15x thrusters (10 lb dumbells)
22:16

First Kelly, 43 day of crossfit.

20:43 as rx'd

* (10 sec slower than PR)
* wore vibram five fingers
* all box jump unbroken

Ok, we thought Kelly would kill us, but though she tried we overcame!! 6th day of CF and going strong...

M/34/6'/210 - 24:34 with 26" block and 15lb WB

F/28/5'/150 - 32:11 with 20" block and 12lb WB

Woohoo, Team Henley

scaled to 3 rounds of

50 hard kicks to bobs ribs and 50 hard left and right hooks to replace the 400m run.

20 19` box jumps.(onto bench)

20 thrusters w/bar

23.40 for me M/5`8/170/34

25.20 for Greg M/5`9/207/32

As rxd: 25:49. Work on the active rest; Union III delays.
CFF: 5(135 x 3). DHPUs: 12/10/8.

Had to modify because of lack of equipment at FOB Shield.

400 meter run, 30 (18 inch) box jumps (I tried to jump higher), 40 (12 pound) wall balls (five rounds) 26:39

5 rounds:
.25 mile run (track)
30 x 24" box jump
30 x 16lb wall ball, 10 ft target
(2x 10lb dumbbell thrusters rounds 2 & 5)

21:08 5/30/2009
21:50 2/1/2009 (12lb wall ball, 9ft target)

From Taji Iraq
fourth day of doing the WOD

5 rounds for time:
400 meter run (on treadmill)
30 x 24 inch box jump
30 thrusters with 45 lbs bar

25:10

From Taji Iraq

I used to think I was in shape, thanks for destroying that dream crossfit! Fourth day of doing the WOD.

5 rounds for time:
400 meter run (on treadmill)
30 x 24 inch box jump
30 thrusters with 45 lbs bar

24:05

m/29/74"/250lb

This one was a real haze session! It was the most pinful 33;08 of the day. But you get such a high after the pain...

M/30/5'9"/180

5 rds for time of:

400 meter run
30 24" inch box jumps
25 45lb thrusters

3:05
3:25
3:35
3:43
3:35

Kicked my ass!
RLTW!

modified (did the heavy thrusters yesterday, need to stop messing with the WODs, ripple effect...)

4 rounds:
400m run (damn treadmill)
30 24" box jumps
30 135 lb. benchpress

25 min. and change

Time well spent with Kelly. First time as rx:
31:59

m/30/5'10/205

As rx'd:
26:03

27:38

Did today's Crossfit Boston WOD instead:

Run 1 mile
50 Squats
50 Pull-ups
Run 800 meters
50 KB Swings (40 lb dumbell)
50 Push-ups
Run 1 mile

Time: 24:57

45 lb bar thrusters for wall ball shots.

Otherwise as rx'd:

28:19

I wanted to quit after the first set of box jumps. If "Kelly" were standing here now, I'd punch her in the face.

M/33/70/170

subbed 15 lb. ball (only available)
treadmill 2.0 incline

27:52

5 rounds for 30:49

ran on treadmill
stepped on and off 12 on box
8 lb ball

m/41/159

3 rounds of Kelly w/450 meters uphill

27:03

m/41/195/5'11"

WU
40 jacks
15 squat
15 roman chair situp
15 roman chair back ext

400M run
8" box jump
16# medicine ball
(all I have)

5 rounds
5:00
1:00
17:25
23:49
30:10 (total)

Last year, I did this in 32:00, but I used a 12" box which I don't seem to have anymore. That would have been a big difference in my time.

Felt horrible during this one. Just lousy. I ran slower than my 5K pace all but 1st run.. Feel great now..

M/39/200/5'10"

as rx'd=35:48

Started out way to fast, did not anticipate it being quite so hard on the cardio. My time also factors in an extra 130 yards/round. I had to leave the track and go about 30 yards to get to a wall. Then run about 50 yards to a bleacher to jump on and then 50 yards back to the track. Bleacher riser was between 21 and 22 inches too, cheated a couple of inches there, but didn't have a choice in the matter. My ball weights 22 lbs though so maybe that makes up for the missed inches on the box jumps...

m/5'3"/160/29

no gym no weights variation

5 rds
400+m
30 box jumps (park bench)
10 burpees

No warm up, 99 degrees F
Sub'd 10 x burpees for box jumps
Sub'd 20 lb airball for wall ball (no wall avail)
400m run from house up to foot gate and back
26:55

WU: 500 single unders, stretching (90+ degrees outside leads to a quick warm up)

Sub'd 20" box, 25# plate thrusters for wall ball

WOD:20:13

2/2/09: 24:13 (w/ wall ball)

M/31/6'3"/205

27:25

Subbed 30x40lb DB Thruster for the wall ball.

30 min.
Damn

As Rx'd

42:30

Finally build a 24" Box instead of using a weight bench at 20". Big Difference!!!!!

35min but with 15 box jumps instead of 30. Knees just don't do Box jumps well.

"Boxing Kelly"
2 min speed bag
1 min heavy bag, power punches
200m run
24" wall jumps 20 reps
65# thrusters 20 reps

"Boxing Kelly" 36:13

21:54

Subbed 20lb wall ball for 5kg medicine ball

as rx'd

24:21

39:46 as rx'd vs
34:40 w/ 20 lb ball & 22 in box 4/9/08
43:52 2/6/06
43:35 7/14/05
48:13 4/10/05

had forgotten about this nasty wod.

"kelly"

30:51 with 6kg ball

29:13

Runs and jumps as Rx'd. 20# each hand dumbell thrusters in lieu of wallballs. Tough workout.

CFWU
situps on steep decline
9 pullups, 9 dips

WOD
Five rounds for time of:
Run 400 meters
15 Box jump, 24 inch box
15 Wall ball shots, 12 pound ball

25:17

28 6'2 250

26:30

Run 2.9 miles 24:54
Barbell Complex warm up 9:21
Kelly
Subbed 12lb wall ball (that's all they have at my gym)
31:19.
Hard day, felt off even on the run, but need to boost work capacity for summer climbs...
65:31 of total work time.

Did the three video qualifier WODs yesterday. Videod them, but wasn't going for submission, just for my own use.

WOD#1: (deadlifts and double unders) 6:32 - really tough time with the double unders this time!

WOD#2: (Jackie) 7:11 - not a PR, but tried to maintain the standard of chin crossing the vertical plane above the bar. Row split was 3:34 and first thirty thrusters unbroken then 10/10.

WOD#3: (10-1 power clean, c2b pullup, kettlebell) 15:25. Tried to maintain a slow and steady pace to keep from getting gassed out. Could have gone a touch faster, but it was tough enough!

M/5'10"/27/170

Used treadmill
Sub'd 24" box jumps for 20" (only had 20" box available)
Rest as RX'd
25:45
Had fun with this one, that first round was the hardest, should warm up from now on I guess.

24:28

Heaviest med. ball is 5kg., so I hit a 10 foot mark for each toss. 24" Box Jump.
Runs felt really good today!

25:20

sets of 25 instead of 30 for box jumps and wall ball shots

30:39

31:31

Subbed 50 squats for wall ball (no ball)

36:30 with bar thrusters instead of WB.

Holy crap balls Batman. This one kicked my butt. Runs were all pretty good (treadmill, 10,10,9.5 on last 3). Jumps and thrusters destroyed me. Gassed out early and just kept trying to push through. Really slow on 3 and 4 b/c I was talking myself into finishing. Needed to finish though so I had a bookmark for next time. Really sucky workout.

sub'd CFF WOD
tabata deadlift
225lbs
lost count on total reps

31:55
rx'd except:
15# ball @ 9' (otherwise ball would have disappeared)
m/38/155/5'10

as rx'd:

32:28

this will be brutal in the summer...

430 meter run others as rx'd.
49.05

as rx'd
25:01

29:09
Didn't have a box or bench to jump on so I just did vertical jumps with knees high.
Only had an 8 pound medicine ball.
And it was still hard...I'm such a wuss... :(

At IFS.
Holy crap Colorado sucks to work out in. The altitude is killer.

crystal: as rx'd sub 8 lb med ball and 1.5ft. bench for box jumps
23:08

Angie: (1st time CF), sub 6 lb med ball and 1.5 ft. bench for box jumps
24:05

m/32/166

"kelly" as rx'd

47min 34sec

Rest weekend for Herm, enforced by Cookie

Cookie's WOD:

"McFlurry"
For time:
400m Row
21 Power Cleans @ 55#
21 Jumping Pull-ups
400m Row
15 DB Thrusters @ 20# DBs
15 Jumping Pull-ups
400m Row
9 Power Cleans @ 55#
9 Jumping Pull-ups
400m Row

Time: 17:19 ...Strong Work!

M/24/153 GregAwu

Slightly higher box, lighter ball - 36:35

35/m/195
as Rx'd but only three rounds 23:07.63

at work treadmill runs at 8 mph then last rnd at 7.5
31:25. at 6:30 am with a small warm-up and Crossfit total last nite at 9:30

Did two, time constraints on 5/31 eve.

about 6.5 min per set. PR

31 mins
Slow starting out, Michelle did the first two rounds with me...
Michelle's first try at Crossfit. She's a tough lady.

f/39/5'10"/175lbs
5 times
650m run (the distance around our block)
30 bench steps each leg (my husband built a 25" box and I don't have the guts to jump on it when I'm tired... it's an accident waiting to happen)
30 thrusters with a 35lb kettlebell
42 minutes
That was a toughie.

m/26/164.4/5'7"

Scaled to "Puppies"

3 rds for time of:
400m run
15 24" box jump
15 15lbs walball shots

time: 12:07

Moving up to do Pack starting on Monday!

m/30/218

day late.did a 16.6 mile AT hike yesterday. Today was a make up day for Kelly. Wow.

27:09

30 yom, 185 lbs

23:32 subbed 45 lb thrusters for wall ball

37:57

f/5'7/25/135

ar rx'd

31:35

m/29/6'1/193

as rx'd

30:07

Had to sub a 15lb'er for the 20lb ball. Still a smoker.

26:34

My first true WOD. Awesome.

cfwu
WOD
sub 3 rds
500m row
15 box jp
15 wall ball
11:27

25:56
except box was 21 inches and med ball was 22 pounds
that workout was tough as nails but what workout isnt.

25:56
except box was 21 inches and med ball was 22 pounds
that workout was tough as nails but what workout isnt.

25:56
except box was 21 inches and med ball was 22 pounds
that workout was tough as nails but what workout isnt.

Didn't keep track of the time but i finished all 5 rounds with steps sub'd for a box, jumped to 2nd step and used a 15 pound ball.

did it. Didn't keep time but probably around 30 minutes. Used the apt complex stairs jumping up to the second step and a 15 pound ball.

25 min as rx'd

Subbed and scaled. 3 rounds of 400m run, 30 box jumps on 20" box (didn't have 24"), 30 thrusters w/ 20# dumbbells.
7:35
8:24
9:49
25:48 total

Did it Sunday in place of a rest day.

Had to sub 15# ball because it was the biggest the gym had (lame), box was probably 30". Got lazy on the 4th set of box jumps and slipped, came down hard on my shin, the box had a nice bit of skin and hair hanging off of it. I learned my lesson and put a lot of effort into them and made sure I did them correctly after that.

Getting back into shape, over 35 mins but did not feel like I was going to puke. Felt good.

22 minutes...slow.

35:16

Used 10kg weight plate as sub for wall balls, totally forgot about the thrusters with a bar.
Too much walking, that's for sure :)

28/m/80kg

30:03

30/m/80kg

Subbed: 20kg DB thrusters for wallball

had to sub 40lb barbell thrusters b/c i had no wall. Also, I did 20 reps instead of 30 b/c I read the count wrong.

Box jumps felt good, and the 400m splits were 10.0 on a treadmill, or 1:30 each.

27:28.

22:33 total.
400 times: 1:27, 1:52, 2:07, 2:01, 2:03
Subbed 30 push-ups for wall-ball shots.

Scaled to 20/20/ 15#. 24 mins

f/25/5'9/135

scaled to:
3 rounds of
400m run
16" box jump, 30 reps
20lb thruster, 30 reps

16:50

33min
Eliptical level 10 speed 60-70
Box jump 7 blocks

28:45
4 rounds
400m run
10 clean squat jerk 110lbs
10 GH extensions
10 squats

As Rx'd:

00:38:41

33 yom 220 bwt

did crossfit football
tabata deadlift
225lbs total reps 76 (+14)

endurance wod
8 3/4 mile sprints on bike level 12 between 1:35-1:50 w/ a 2min rest

nice video!

28:28, I hate wall balls!

#30 WB
all outside

28:48

As rx'd:

26.21

m/23/160/5'9"

Subbed 28lb wall ball for 20lb
20" box jump (no 24" available)

27:22 New PR by 23 seconds

m/35/186/5'10"

Did at home with wife. Alt jumps on 20" plyo box and 9' target on garage wall.

ran with my jack russell - Brandy (she was a slow runner today but had fun)
did 3 rounds with 20# wall ball 9' target then last 2 rounds with 35# kb (mod for wall ball-swing-flip-catch-front squat-flip-swing-repeat) boy they were tough added time to rounds.

4:14
5:03
6:00
6:15
6:40
28:14

28:30

Used a 25 lb medicine ball.

m/27/175/6'

M, Age 36, 162 lbs
Did the 45#bar Thrusters sub, ran at 7 mph:
00:34:40, waiting for the sweet warm release of death.

Five Rounds for time of:
Run 400m
30x 24in Box Jump
30x 45lb Thrusters

53:40

5 rounds for time:
400m run (elliptical at level 15)
30 - 24" box jumps
30 - 11# wall ball (heaviest they had)

28:30

2 rounds subbed 2 10lb db thrusters for wallball, otherwise as RX'd: 25:11. Didn't eat before the wod, big mistake - legs were shaking 2nd round on.

As rx'd
24:06 (15 lb. med. ball)

My kids: 5 rounds, 200m run, 15 box jumps, 10 wall ball(6lbs)
Jayde (10) 13:54
Jackson (8) 15:10
Jocelyn (4) 17:15 3 rounds, (2 1/2 lb. press, last lap 400m run NO stopping!

STUDS!!!

I used a 9-10lb medicine ball otheriwse Rx'd

34:00

17:05

scaled to 15 and 15

30' box jumps to the truck bed
15lb ball with DEEP squats

glad I scaled, the 30' box jump was evil after round 2

had a cold, just getting back in to it.....it's funny how you can lift weights witth a cold....but crossfit is all but impossible. great stuff.

M/27/5'6"/145lbs
First time with Kelly ever
4:00.76
4:31.46
4:47.25
5:12.29
4:54.93
----------
23:26.69
as RX

30:00
Used 45 lb plate overhead swings instead of wall ball.

C-
400's outside
20" BJ
16# WBS to 9.5' target
23:55

CFWUx1
35:24

Matt
38:09
Basketball for wall ball.

29:17

24/m/175

as rx'd *ran treadmill

20:37

28:38

4:28
4:32
4:23
4:35
4:26
First time ever doing it and did the whole thing outside and it was pretty hot out but it was awesome good workout!!

as rx'd
22:56

M/32/5'4"/142lbs
As Rx'd, runs on treadmill
33:42
Ouch!!!!

M/24/184

As Rx'd:
33:32

4 min on treadmill, 500 meter row, skills warm up with Oly bar.

46:50

I subed 500 meter row for run. I think that it cost me time because it is too easy to take it easy while I am rowing. I tend to push myself more when running. 2:00-2:40 for the rows. Runs would have been 1:50-2:20. I went slow on the jumps to focus on my landing and form. I have a bad habit of landing hard and I have been noticing right knee pain. The soft landing did the trick. Heels down rowing helped too. I have started to narrow my squat stance and straighten my feet a little bit too. Almost exactly shoulder width now and it feels much better on my knees and hits my quads harder. During the first round I pushed too hard on the wall balls because I didn't realize how rough they were going to be. After that I started to set a steady pace and felt much better. During the second round I was still recovering from pushing too hard at fist and all I could think about was scaling to three rounds. I was recovered and over the hump by round three and pushed through the rest feeling good. I can set a better pace next time. As long as I keep it steady I won't gas and I can increase the speed as the rounds go. Every WOD so far has felt better than the last.

22 minutes...slowness.

28:46, 4 minutes slower

As Rx'd

23:30

only 3x - 25 minutes as Rx'd

m/28/6'1"/220

subbed row for run... ankle could not hold up to both run and box jumps

23:41

6'2"
175lbs

26:50 r'xed, 2ft box, 3kg ball

35:08 as rx'd
that was hard

27:44 subbed a 25# med ball for 20 reps instead.

I've yet to meet pukie but I think he knows my name at least now.

38:17 as rx'd except I used a 30lb medball(didn't have anything smaller).

Loved this Wod, but I'm not happy with my time at all. Know I could have pushed harder on the runs. I'll kill it next time!

RX'd 49:40

As Rx'd 30:34

M/40/185

First WOD after more than four weeks of getting soft and squishy following an umbilical hernia. The snail trail of sweat through the gym shocked and dismayed many.

As rx'd: 33:03. About four minutes slower than my PR.

More better faster

6'4"
215lbs
2ft. box, 3kg ball, 33:00

2.5 mile run
19:40
then
2 Rounds
30 Box Jumps
30 Dumbell Thrusters

4:10
5:25
5:40
5:35
5:17
Total 26:10

Gunnar/m/37/73"/190
29:23

Ryan/m/30/75"/185
30:51 subd back extensions for box jumps

F/24/150

Pack mix-up:
4 rnds of 400m, 15 box jumps, 10# DB thrusters

29:08

Would have gone for 5 rnds, but just NO energy!

Rx'd 32:32
Finally got around to doing this. Jumps and wall ball broken each time into 15s.

31:08 Rx

31:24 with hill running

5k row - 19:59

Wall ball shots
speed bag

33 mins
Elliptical instead of running - level 10, speed 60-70
box jump - 7 blocks

m/170/28

oh Kelly...

30:20 PR by like 38 seconds. I was digging for more but there just wasn't a lot in the tank today.

34/M/204/6'1"

26:55 as rx'd (PR)

with treadmill and 15 lb dumbbell thrusters

5 rds

30:31

last time I did 4 rds in just over 29 minutes. go me

Scaled to 10/10 with 10#. 24minutes.

"Kelly"

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

24:53
-------------------------------------------------------------------
Compare to 080409

23:24

24:14 4R->had to go back to work as I CF on my lunch, this was pretty tough...Would have gotten it in 30 mins.

M, 36, 5'11", 200#.

27:40

scaled >18# ball
at home : 38 minutes

32 minutes using a slightly longer than 400m course.

47/m/184
28 lbs ball
38:26

21/m/222lb/6'2"

Completed 5 rounds
Not timed

As rx'd: 50:13

33/F

not as rx'd...used 18" step and 4kg medicine ball. also only completed 4 rounds as my 4 month old was not cooperating.

round 1: 5:09
round 2: 5:32
round 3: 5:53
round 4: 6:21
Total: 23:26

34:30

*box jumps performed plyometric style

Pack scaling

3 rounds for time of;
400m (treadmill)
30 box jumps (bench)
30 wall ball shots (6kg)

14:17

subbed rowing for running and 45lb thrusters for wall ball shots. 33:45

24:14

27:10

OUCH!!!

m 36 180 5'8

rx'd
14:25 (pr)

feb 11 3X 28.53 killer
today 5X

treadmill 14.00 1X 400m, 3X 300m because up and down stairs
jump ledge at mtl climb fell ounce ouch
thruster with 20lb dumbell
49.53!

26:43 as rx'd

22:16 as rx'd with a 20lb DB instead of ball

As RX'D: 26:34

I did this one about a week before it was posted. Tough as nails. I got my heart rate up to 200 bpm.

Used 18# ball
did this one at home
38 minutes

As Rx'd
treadmill and 19in bench was all that was available.
22:42

Me: 42yo/M/5'10"/175lbs/11%BF

Warm Up: Some stretching

WOD: Kelly on Krack 56:21 PR (last time 57:48)

5 Rounds of:

525 Meter Run: I used the run as a recovery period. My fastest 525m was 2:40.

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

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

Cool Down: some handstands and bar muscle ups.

It was hot today and I was very happy to beat my previous Kelly on Krack time. Its funny though that you can do all of those repetitions and in the end the difference between your last time and your current time is less then 90 seconds on a WOD that takes almost an hour, WOW.

Have Fun, Train Hard,

Billy

M/32/5'9/215

Subbed 20# slam ball for Wallball

Scaled to Pack

3 rounds Run 400, 30 Box Jumps, 30 20# Slam Ball

14:55

m/40/67"/185#

"Kelly"

Five rounds for time of:29:29

Run 400 meters
30 Box jump, 20 inch box
30 Wall ball shots, 18 pound ball

"kelly" 5 rounds

400's on treadmill
40 x 18" box jumps
30 x 45# thrusters w/ oly. bar

23:48

Not enough air in the globo gym today.

3 rounds
400 m run
30 box jumps (med box)
30 dumb bell thrusters
31:00

15lb ball

runs on TM @ 1% (9.0,9.0,9.0,8.5,8.0)

29:07

Lunch hour workout, three rounds for time:

400 meter run, on treadmill
30 Box jumps
30 Dumbbell Thruster, 10 kgs.

22:16

m/25/6.1/199

No medicine ball, subbed 2*20# DB thrusters.
O/w rx'd.

23:22

80% zone, still haven't bought a scale. Also, I think I need to up my fat. I felt like I was augering in after only round 1.

M/32/160 6'1

39:50 rx

35 min as rx'd

35/M/185

42 inch tires (3 tires)
the rst rx'd
30:29

M/34/6'/202#

This was a great workout. Only had limited time at gym again due to job, but did 4 rounds as Rx'ed 34:41

400m on Treadmill
not quite 24" box jumps (jumping on bench)
Wall ball shots with 15lbs ball

37:15

After 3rd round, had to do box jumps and wall ball before run due to non-availability of treadmills

as rx'd: 26:19; :10 slower than last time.

m/35/155

as rx,d
22:27
got to work on wallballs

used a 20" box

27:55 (pr)

39:08 last time...24" box
barely finished the workout on 090201

Kelly As rx'd

26:51 PR

(Last time, 30:30)

(@ Bondi)

30:54

41:44

full 400m run
30 23lb home made wallballs (first time ever)
30 30in platform jumps

As Rxd 42:57

Had lots of interference from the Navy gym. Apparently they were afraid of me getting the medicine ball 'dirty' if I took it outside.lol
"whatever!" I did make sure to use the Antibacterial wipes to polish their ball when I was done.
I know I'll do better next time when I can just worry about working out and not try to talk to individual hell bent on interrupting my work out!

28:04

only had 14 lb med ball

22.m.135.65"

as rx'd
37:45(PR)

Last Time:
37:10(PR)*12lb med ball

m/178cm/88kg/33y

31:38

no 24 inch box, instead used 18 inch bench
great workout

1. cfwu (only 3 pu's per round)

2. 090605 workout (deadlifts: 185, 205, 215, 225, 235, 245, 255pr)

3. Kelly as Rx'd 47:40 on treadmill

28:02

18 Box

18 lb ball

Great sweat! Felt it the next day!

22:42
5 rounds of 400m / 20 jumps / 20 squats (no ball)

28 m 198

39:46

4 rounds:
400 m run
30 picnic table jumps
30 squats

friday evening, very fatigued, left off 5th round

23:30

Dide this on June 5th, my birthday and decided to give myself a present of as RX'ed

forgot my watch but using the clock it was ~28 mins

37:55, 20" box jumps..

M/33/71"/179

5x @ Chamblee High stadium
400
30x 18" Stadium Seat Jumps
30x 20lb DB Thursters

44:00

20:15 with 12lb medicine ball

Trusters for wall balls

27:19

CrossFit warmup followed by WOD.

Subbed 800 bike for 400m runs
Subbed 20" box for 24"
Subbed 12lb ball for 20lb

26:17

@thesweatbox

31:45 new PR!

29:04 - tough

First time for Kelly WOD.
Substituted 25lb ball and only did 4 rounds.
This was a tough one!
Round times:
5:53
6:44
7:00
7:00

Total for 4 rounds...26:37

WU
Kelly
090606 - 28:37
090207 - 29:11
080416 - 30:49
M/48/187#/72"

m/35/5'9/174

CFWU - 3. Reg reps. Superman. Burgener.
24:18-PR
4:17,4:43,5:12,5:14,4:50-Good job pushing on last round.
Box jumps not too bad. Narrower stance. Lumbar curve at beg of jump. Much easier to explode. Land on toes w/knees bent. Good range on WB. Wait until legs about fully extended before extending arms, shoulders.
2/2/09: 25:02-4:08,4:58,5:23,5:22,5:09
4/8/08: 27:18

3rds, 30 reps

15:23mins

m/36'6'4"/94kg

Played soccer instead

25.5 " box jump
15# DB thrusters
500 mtr rows

28:48

26/M/170
Sub'd 1 min runs, rock jump and pushups
32:00

subbed 400m run for 400m row

31:34

m/20/190

"Support the strong, give courage to the weak, remind the indifferent, and warn the opposed."

CFWUx3

then 26.23 mins.

this was a tough one, alot harder than i expected.

M/40/197/6'

33:45 as rx'ed. This WOD kicked my ass. Very long.

Whoops sorry not as rx'ed. Dynamax balls were running short so i was doing thrusters with 12kg Kettlebells.

M/39/195
As Rx'd: 30.00

"Kelly" scaled to 3 rounds

400m run
30 x 20# 10' wall ball
30 x 24" box jump

23:45

Only 3 rounds! Should have scaled to 15 reps. I also got the order wrong.

25 min ish. Not too sure though.

as rx'd:

27.58

"kelly" 27:10
400m runs done on treadmill, tough workout, but stuck it out glad its over too!

as rx'd with treadmill.
24:15.
400m intervals at 9mph, 10mph, 11mph, 12mph, & 13mph. I almost lost it on the 13mph quarter.

3 rnds
Sub'd 12# wall ball
22:40

subbed 5x100 m sprints

16.2, 15.5, ???, 15.6, 15.5 seconds

rx'd: 27:07

pr by 1:14

post: bp 5X2@ 175

ran down to bottomley's driveway.
did 4 sets.

23.59

24:02

400's were uphill on the way back.
Box jumps were on steps, probably only 15" tall but I had to jump forward too.
Wall balls were with a 16 lb ball.

skip - low on energy, needed a less intense day

reverse ladders of hspu
4-3-2-1
7 pullups
3-2-1
7 pullups
2-2-1
7 pullups

hspu nose to floor, varied width and direction of fingers

34 yom 205 lbs 400 meters on treadmill, true 24 inch box and 16 lb ball. 19:25.Last time 21:03 on a slightly shorter box. Lb 19:56 18 inch box and 10 lb balls

34:26
sub'd 20lb db (each arm) thrusters for wall balls

sub'd
.25m run on treadmill
20in box jump
12lb med ball (all based on availability)

25:00

As rx'd: 27:13
1) 5:10
2) 5:24
3) 5:52
4) 5:40
5) 5:05

age 19 bw 170

18:25 as rx'd
pr by 19 secs!

M/26/6"/172

All runs were on a treadmill at 4 deg incline

CFWUx2

otherwise as Rx'd in 23:50

4 rounds of
-400m (1/4M) run
-20 Box Jumps
-25 Wall Balls w 18lb
X4 32 min

Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups
At Rx: 15:54
5 minute rest, then...
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
At Rx: 32:05

38:20 as rx'd

Did 20 jumps per set, 30in. or so high
except last set I did 30,

Heaviest ball available was 15lbs

25 min

M/20/6'2/200lbs

As rx'd for men.(Would probably do 'womans' workout next time as this was hard.)

27.5 minutes

16.24 as rx'd
150lbs/26/male

Did 1/2 Murph this morning to honor a fallen solider. 33 mins Rxed One of my former players was killed in Afghanistan on March 24th. Today was the service for LCPL Rick Centanni. RIP Rick.

As rx'd
35:39

Handstand attempt
skin the cat

39:53

Did Kelly for the first time with a time of 31:43.

158lbs/25/male