August 20, 2009

Thursday 090820

"Karen"

For time:
150 Wallball shots, 20 pound ball

Post time to comments.

Compare to 090323.

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CrossFit Kids LKN


"Karen" by Firepower CrossFit - video [wmv] [mov]

Posted by lauren at August 20, 2009 12:44 PM
Comments

hate her. karen, not that little kid

Comment #1 - Posted by: Lost Boy at August 19, 2009 5:35 PM

Oh...Fun.

Comment #2 - Posted by: MikeySFV at August 19, 2009 5:36 PM

hmm probably gonna do Crossfit kids then because I don't have a ball that weighs nearly as much

Comment #3 - Posted by: Alec at August 19, 2009 5:38 PM

I HATE "Karen"..ahhhhh
ok see you in the morning!!

Comment #4 - Posted by: Gabriel at August 19, 2009 5:38 PM

You know that little nervous grin you get when you know something is going to hurt?

...yeah...just got that.

Comment #5 - Posted by: Stellfox at August 19, 2009 5:39 PM

Such an evil WOD. 150 of anything sucks!

Comment #6 - Posted by: Tubbs at August 19, 2009 5:39 PM

I've wanted to do this for quite a while. What is considered to be an average time to complete this one? I want to know how early to wake up tomorrow.


Comment #7 - Posted by: StunZeed/m/29/205# at August 19, 2009 5:42 PM

I fear this WOD. And not tingly, slightly nervous fear tinged with excitment.

Cold sweat, 'what have I got myself into', outside the principal's office fear.

Dread.

Comment #8 - Posted by: nick in sydney m/37/6ft/183 at August 19, 2009 5:42 PM

I dont have access to any medicine balls. Is there a substitute that we can do. I think thrusters is a good sub but 95 pounds is a lot for 150 reps.

Comment #9 - Posted by: Bobby at August 19, 2009 5:50 PM

I HEART KAREN
<3

Who's with me at 6am?
GIDDY-UP!

Comment #10 - Posted by: Strong Lil Pony! at August 19, 2009 5:51 PM

That's the single most wholesome crossfit video I've ever seen. It was like a scientology recruitment video or something.

Comment #11 - Posted by: Scott Stevens at August 19, 2009 5:59 PM

Really need to PR on this. Triple crack for me today. Go FRAT

Comment #12 - Posted by: Rookie - Crossfit Gold Coast at August 19, 2009 6:01 PM

Is 45 lb thrusters a good sub for this one?

Comment #13 - Posted by: Crow at August 19, 2009 6:01 PM

Tomorrow will be my first Karen. Can't wait.

Comment #14 - Posted by: Jesse at August 19, 2009 6:02 PM

My First Karen, i'm already looking forward to this one!

Comment #15 - Posted by: Chuck O at August 19, 2009 6:07 PM

41/M/148

subbed 2x21 dumbell thrusters

10:32

Comment #16 - Posted by: Nipur at August 19, 2009 6:11 PM

Nice, time to beat my first Karen time of 6:51. I'm more than confident that I can do it. This time will be a little different now that i have a dynamax ball rather than a med ball. Sweat becomes problematic for catching, but that's just excuses. Get it done as fast and effiecient as you can and that's all there is to it!

Comment #17 - Posted by: Eric Gohl 22/5'10/163 at August 19, 2009 6:11 PM

To anyone who wishes to pitch in their opinion: I have the same concern as comment #13, can I sub thrusters since I don't have a 20 lb ball? I have a 25 lb and a 45 lb kettle bell available, what do y'all think? At least the positioning of the hands on the KB is similar to the 20 lb ball. I still plan on doing all 150 reps.

For those curious about how long it should take, I did Karen one time in a little less than 15 minutes, which may not be the fastest ever, but that is my one and only time on record. Anyway, there is also a good video to check on on the Crossfit page on how to do a "good" Karen.

Comment #18 - Posted by: Patrick at August 19, 2009 6:13 PM

oh boy, this is going to hurt. Al I have is my home made basketball/med ball. It weighs a touch under 25 lbs. Best of luck everyone!

Comment #19 - Posted by: snix 33 M 5'11 178 at August 19, 2009 6:25 PM

Question! If you dont have 20# ball, would it be better to use 15# ball and do wall ball shots or 20# dumbells 1 in each hand and do thrusters? Thanx in advance.

Comment #20 - Posted by: BlackCatX-Fit at August 19, 2009 6:27 PM

Lol. I f'ing love that kid!!!

Comment #21 - Posted by: Kat deezel at August 19, 2009 6:27 PM

oh great!! a wod that involves pushing weight over my head, its where im weakest. im excited

Comment #22 - Posted by: newb at August 19, 2009 6:33 PM

@10 Pony

I'll have the gym opened and warmed up for your 6am arrival. Now go get some sleep and hit it hard in the a.m.!!

Comment #23 - Posted by: Phoenix at August 19, 2009 6:34 PM

Cant wait .... Hey we are suppose to Crossfiters not CrossFearfuls!

Comment #24 - Posted by: JarHead0311SS at August 19, 2009 6:36 PM

I only have a 25# ball but my wall ball target is about 9' high (space limitations in my garage)...you think that evens out? Or should I shoot for like 125? Any input all you vets out there?

Comment #25 - Posted by: adam/36/143#/5'10" at August 19, 2009 6:38 PM

not sure that is safe for 6 year olds to do deadlifts...but at least shes learning good form

Comment #26 - Posted by: Brendan at August 19, 2009 6:39 PM

looking forward to this tomorrow.

Did J.T today
Time = 13:36 (new PR)
did it two weeks ago when i started CF and got 21:25 so its good to see improvement

Comment #27 - Posted by: Noobston at August 19, 2009 6:42 PM

crap...i did Fran today, looks like the thrusters were a bad decision

Comment #28 - Posted by: deuceamatic (Todd) at August 19, 2009 6:47 PM

I work out at a globogym where I'm not "allowed" to do wall ball shots. I agree with #9, 95# is a lot for 150 reps. Anyone have any suggestions?

Comment #29 - Posted by: grant 178 at August 19, 2009 6:51 PM

This was my first CF workout back in March. Can't wait!!

Comment #30 - Posted by: Namir 27/M/6'2"/190 at August 19, 2009 6:53 PM

Brendan #26: on what basis do you hold your opinion on Deadlifts for children? What data supports your concern?

Comment #31 - Posted by: bingo at August 19, 2009 6:56 PM

Ok so everytime I do Karen she leaves me in pain on the floor....She's evil!! My goal tomorrow is sub 8, last time was 8:37 give or take so I really want this bad...!!

Comment #32 - Posted by: Shane Cross at August 19, 2009 6:57 PM

I used to have a hot neighbor named Karen, and that is who I always thought of when I heard the name "Karen." This workout has ruined that for me. Thanks Karen.
8:32 Rx

Comment #33 - Posted by: JohnnyPacific at August 19, 2009 6:59 PM

behind on posting...did the DU/sit up wod and subbed 24" BJ. Lost too much time fiddling with timer. I suppose I needed a lighter day anyhow.

PP rep 1: 110-110-115-115-120-120F-120-115-120

yeah I know, more than 7. They were making me just Feel good :)

Erin

Comment #34 - Posted by: in8girl at August 19, 2009 7:00 PM

I don't have a ball to do wall ball shot, so I'm going to sub db thrusters. Should I use 20lb or 40lb db in each hand?

Comment #35 - Posted by: John at August 19, 2009 7:06 PM

low back is SCREAMIN' from playing around with burpee/back flips on Tuesday..but, they were fun! It's only been about 21 years since gymnastics competition of doing back flips!

"Karen" should be a GREAT time! I did actually take a rest day though on Wed-did NO WODing at all-rarity!

Comment #36 - Posted by: Fit Mom in CT of CrossFit Persevere (F38/125/5'2") at August 19, 2009 7:08 PM

Bingo #31
Beat me to it.

Comment #37 - Posted by: Jeff at August 19, 2009 7:09 PM

Well, I haven't heard any responses, on what weight to sub, so for all those who like me don't have a 20 lb ball, I'm going to use my 45 lb KB and do thrusters. For those of you with dumbbells, I would say go with your 20-25 lb'ers in each hand and do a thruster-esque workout. I recently did thrusters with 20 lbs in each hand and it was pretty awesome. I know thrusters aren't equivalent to wall ball tosses, but hey, it's better than nothing. Good luck to everyone tomorrow.

Comment #38 - Posted by: Patrick at August 19, 2009 7:12 PM

Pony--I'm with you. 6:00 AM it is.

Comment #39 - Posted by: B Bowen at August 19, 2009 7:13 PM

Tomorrow will be my first Karen. The heaviest medicine ball at my gym is 12#, but I'm sure after 150 shots it will feel like at least 20#.

Comment #40 - Posted by: Lunchbox at August 19, 2009 7:48 PM

Subbing:
someone on here showed the math
weighing out the f=ma of the 20# wall ball shot, it came out to about the equivalent of 45# thrusters, I trusted it and that has been my sub for wall balls ever since, at least until I get myself a med ball...
the force and weight may be equal but you don't need the coordination to catch with thrusters
that's my take on it
I hope that helps if anyone wants to check the math more power to you

Cheers

Comment #41 - Posted by: Philly-Rob at August 19, 2009 7:53 PM

we only have a 10# med ball at our globo. would it be a more sufficient sub to do 150 thrusters with a 45# bar or use the 10# but double on the height of the target? post your 2 cents please.

Comment #42 - Posted by: Jordan at August 19, 2009 8:00 PM

For all asking about subs:

From the FAQ's

The "standard" substitute for Wall Ball is either dumbbell or barbell thrusters. Since you can't (or shouldn't, anyway) actually throw the dumbells in the air, use about twice the specified ball weight (40 lbs or so instead of 20) and do them as explosively as possible . . . but it's still quite different.
Better to follow David Heyer's directions for a homemade medicine ball:

1. take an old, or cheap, basketball
2. cut a slit in it
3. stuff with sand
4. sew or glue the slit closed (optional), and then tape up with heavy tape (Americans call it duct tape)

This gives you a perfectly functional 18-22 pound ball (9 or 10 kg) for under $4.

Comment #43 - Posted by: beely at August 19, 2009 8:03 PM

m/22/6'/178

Did this yesterday ironically.

7:26

Did Filthy Fifties this morning. Tuck Jumps for DUs.

47:28

Comment #44 - Posted by: NateL at August 19, 2009 8:05 PM

3 months into CF, first post.. Looking forward to WOD bright and early tomorrow. Hopefully L.A fitness wont mind the medicine ball toss..
Work hard everyone!

Comment #45 - Posted by: brandon1237 at August 19, 2009 8:08 PM

Awesome WOD, Can't wait to knock this out. Pushing for a new PR.

Comment #46 - Posted by: Daniel at August 19, 2009 8:13 PM

Hurt my shoulder doing the push press Tuesday. Doctors don't know much about sports medicine - their usual advice is either to quit lifting or undergo surgery - so I was hoping for some advice from you guys. I developed acute shoulder pain doing heavy bench press about 6 months ago. Over the course of months, with some rotator cuff exercises, and switching to Crossfit, it got better. During everyday use, my shoulder was perfect. It felt great during push ups - the only thing that really hurt it was dips. I did a lot of dips on Sunday as part of "Ryan", but my shoulder felt OK on Tuesday. Push presses were going OK at light weight, but when I went to clean a heavier weight, my shoulder suddenly got a hot sensation in it, and I had to bail out. Today, I have shoulder impingement. Never had that before. Any advice on working through crossfit with a rotator cuff injury?
I have a few observations and have learned a few things. Flat bench press is more dangerous for rotator cuff injury than push ups even though they seem nearly identical. This is because the bench limits the normal mobility of the scapulae, putting rotator cuff muscles into biomechanical disadvantage. It seems to me that dips and heavy cleans can exacerbate rotator cuff injuries, but maybe my form is at fault.

Comment #47 - Posted by: Bob at August 19, 2009 8:43 PM

For those looking for a mathematical equivalent for sub-ing thrusters for wall ball, we should first focus on the equivalent work done. Now, work is force times a distance. Therefore, assuming you were not to release the 20 lb ball, to do the same amount of work, you would need to use one 20 lb dumbbell. If you were to apply the force over the course of the whole path of the wall ball, then yes, you must use more weight for thrusters than wall ball exercises.

Now, the explosiveness of the action and tossing the ball means that unless you are constantly accelerating the 20 lb ball over the whole distance, then you are not applying a constant force to the ball, which means that to get the proper net force (per the f=ma argument), then you would need to take an integral of the jerk -- which is the rate of change of acceleration for each time it is a different value. This can get a little messy b/c at first the ball is positively accelerating until it reaches zero acceleration and reaches it's maximum negative acceleration at the top of its flight when the velocity of the ball is zero.

Now, using a conservation of energy approach, you could say that the initial kinetic energy (assuming instantaneous velocity in the form of a step function) equals the final potential energy (i.e. when the ball is at the top of its free fall). By this argument you could reasonably state that your initial velocity with dumbbells must be higher than with the med ball since you want the energy of the weight to equal that of the ball at its highest position, but weights in your hands aren't being thrown, so that is why we must be more explosive with thrusters (to reach a higher velocity of the weight). In this approach the mass of the object is unimportant because it will cancel out on each side of the equation (1/2 m*v^2 = m*g*h)

basically, this argument is much more complicated (and simple really) than you think, but it's too much for a post on the blog.

My final words are this: GO BIG OR GO HOME.

Comment #48 - Posted by: Patrick at August 19, 2009 8:47 PM

Just started this morning and what a fun workout to start with.

Did 150 with a 12 lb ball (in Iraq that's all we had) in about 12 min.

I now agree with everyone that I absolutely hate this workout.

Comment #49 - Posted by: Joe at August 19, 2009 9:09 PM

Janeway i hope you read this and have fun with this WOD!!

Comment #50 - Posted by: Cobra at August 19, 2009 9:22 PM

Just giving a shout out to the video done here in my home town Milton, Ontario.

Go firepower training!

Awesome pic today, perfect form

Comment #51 - Posted by: Rob Varley at August 19, 2009 9:28 PM

#26 Brendan
"not sure that is safe for 6 year olds to do deadlifts...but at least shes learning good form"

Your comment makes me laugh. Dead lifts are much safer than what I see many, many kids out there doing; riding bikes without helments, eating McDonalds, drinking soda with HFCS as an addative, not reading, not having adequate health care......need I go on.

Pretty sure this kid, who is part of a top notch CrossFit Kids program, is gonna be just fine.

Comment #52 - Posted by: k9thatbites at August 19, 2009 10:26 PM

#47
I had a similar injury in Jan of this year. I believe I hurt it doing SDHP. I am in the military (socialized medicine), so I never got an answer on what the problem was. I think it was an impingement. It took me 3 to 4 months of doing nothing with my shoulder. I couldnt sleep on it or even reach back for my seat belt. Eventually I started using a resistance band to build it back up. Now, several months later I am pretty much back to where I was. However, I still cannot sleep in certain positions. But it took about 6 months before I could press without pain. Good luck and give it rest.

Comment #53 - Posted by: Blanco 31/M/72/198 at August 19, 2009 10:48 PM

Get yourself a Dynamax ball, it bounces back to you on the same line as you send it up.

I noticed the bounce on the "Kelly" video and immediately bought one from Rogue Fitness, a great $100 investment.
I urge you to watch the video, you'll notice it right away also.

The sand filled basketball I made has no bounce at all, it just drops straight down.

Comment #54 - Posted by: Disc golfer at August 19, 2009 10:52 PM

alright!my back and traps are finally not sore from last friday when i did "linda"probally the most brutal crossfit workout ive done!

Comment #55 - Posted by: lane at August 19, 2009 11:35 PM

Get that girl's back out of lordotic hyperextension please. There is proper lordotic extension, and then there is hyperextension. She is clealry in the latter.

Comment #56 - Posted by: BradyB at August 19, 2009 11:51 PM

Ok good somebody said it. I looked through all the comments and then the last before I post "hyperextension" of the torso. The little girl is very cute, but she needs to tighten her abdominals a bit more and pull her torso forward, tuck her chin, and use her lats to lock the back up straight. Then a little bit of scapular retraction so the shoulders dont protract and she's GTG. Didnt rippetoe do a diagram in one of the journals?

To post number 47 you need to lay off your shoulders and ice right away. Second, you need to learn how to hold your shoulder in proper anatomical position while lifting. This may take time as there may be some flexibility issues at work as well. Third you need to stabilize any weak or damaged muscle. This happens to a lot of people who end up getting very strong at Chest Press, Dips etc and usually have a weak upper back and shoulder ie not so fond of pullups, bodyrows.

It seems like a lot of trainers AND Therapists miss this stuff all the time so the only person I can think of would be Kstar(Sanfrancisco CF). Try emailing him with your prob (and sign up for his rss feed) and see where he suggests starting your rehabilitation. Hopefully he has some time to shoot you an email back.

Comment #57 - Posted by: Kpowers at August 20, 2009 1:11 AM

Type 1 diabetic.

2nd day of strict paleo diet.

Before CrossFit and before initial exposure to Paleo diet in 2007, I took on average about 85 units of insulin per day.

After CrossFit (almost 19 months now) and partial-Paleo diet, down to 54 units of insulin per day.

Yesterday I went full, strict adherence to Paleo. Screwed up big time and ate oatmeal mid-afternoon and saw my blood sugars explode upward. Used 15 units to correct my blood sugar.

Today, observed strict paleo diet. I just had my most perfect day of blood sugar measurements ever -- check this out:

92,116,101,117,93,83,112.

(avg=102, standard dev=13.3)

Used a total of 32 units of insulin.

I don't want to get ahead of myself, that was just one day, but if this start is even a modest indication it means substantive life extension and a massive improvement in quality of life. It took me 15 years to get here?!

Comment #58 - Posted by: Cash Reynolds at August 20, 2009 1:13 AM

Uhff, failed to deadlift 495 today, tried to jump straight to it from 405x3. Twice pulled it 5-6 inches from the floor and stuck there. Want to try Tate-style deadlift but can't seem to break habit.

36m5'10"205#

Comment #59 - Posted by: Cash Reynolds at August 20, 2009 1:18 AM

6:54

Comment #60 - Posted by: Charbs 23/190/m at August 20, 2009 2:20 AM

Ben
As Rx'd (10kg = 22lb ball)
9:06
First time I have done this.
This hurt heaps more than I thought it would.

Hyme
Scaled to 5kg med ball
7:53
Good effort for his second crossfit WOD and he has DOMS pretty bad.

Comment #61 - Posted by: Benny A at August 20, 2009 2:22 AM

30 YOM 205 lbs 74"
10:42 subbed 40lb thrusters

Comment #62 - Posted by: Tom at August 20, 2009 3:16 AM

RE to #43

Here's another way to make a medicine ball:

1. Acquire basketball, electric drill, sand, epoxy, and toothpick
2. Drill 1/4" hole through the skin
3. Use fingers to form indent in basketball in the area of the drilled hole; this forms a funnel
4. With other hand, grab a handful of sand at a time and slowly release sand into indentation; slightly jiggle basketball as needed to encourage sand to fall through hole (approximately 15 min per kilogram)
5. Once the desired amount of sand is inside the basketball, allow it to return to natural form
6. Wipe down area around drilled hole
7. Mix epoxy and plug hole completely with it
8. Allow medicine ball to sit overnight

I've made two med balls (6kg and 3kg) using the above method...it works like a charm!

Comment #63 - Posted by: J.T. at August 20, 2009 3:17 AM

5:02

The humidity sucked the life right out of me today.

Comment #64 - Posted by: Kevin Wood - CrossFit Moncton (28/6'3/175#) at August 20, 2009 3:22 AM

first time wih "karen"... what a sweet heart she is
8:09

Comment #65 - Posted by: eno at August 20, 2009 3:23 AM

29/m/65"/156lbs.

Had to use a 14lb. ball.

9:45

Ashley

13:30

Comment #66 - Posted by: STrump at August 20, 2009 3:30 AM

First "Karen", and first Crossfit workout ever!

Subbed 20lb dumbbell for ball, completed in 7:30, and didn't want to walk afterwards.

The wife used 5lbs with a time of 8:52. Good job, babe!

Comment #67 - Posted by: BigDawg at August 20, 2009 4:04 AM


First Karen, not as bad as I thought. Sub'd 45# Thrusters

9:29

Comment #68 - Posted by: Bells M/36/6'1"/195 at August 20, 2009 4:08 AM

After getting frustrated with not getting onto a flight into Iraq and having a 12 hour delay to not get on another tonight, I decided the best way to relieve the frustration was to spend a little time with Karen.

The heaviest ball at the Al Udeid gym is 16 lbs and there is a sign to not do wall balls against the weight room wall. So I subbed a basketball backboard for my target.

12:18 (16 lb ball)

Comment #69 - Posted by: BK at August 20, 2009 4:21 AM

I only had a 10lb. medicine ball so I did 300 wall ball shots.

23:53

Comment #70 - Posted by: Lance W. at August 20, 2009 4:23 AM

First time as rx'd:

8:46

Brutal

Comment #71 - Posted by: Arthur at August 20, 2009 4:38 AM

only a 14# ball
8 min flat

Comment #72 - Posted by: rstrang at August 20, 2009 4:41 AM

First time & RX

11:11

Comment #73 - Posted by: Allen @ CFNF at August 20, 2009 4:42 AM

6:46

Comment #74 - Posted by: JoeCam 34/M/185 at August 20, 2009 4:45 AM

17:38
did this with thrusters using an old tree log used for chopping firewood in my garage, it was a lot heavier than I thought.

Comment #75 - Posted by: Tyler Scott at August 20, 2009 4:46 AM

7:26

sub'd 20# DB thrusters

Comment #76 - Posted by: jason_mackensie (30 5'11" 185) at August 20, 2009 4:52 AM

Only had 12 lb ball...

12 minutes

Comment #77 - Posted by: Tiberius at August 20, 2009 4:54 AM

34:41
subbed for 45lb thrusters
first 40 were real bitch after that all alc was gone from my body

Comment #78 - Posted by: Irro at August 20, 2009 4:55 AM

as rx'd

9:58

Comment #79 - Posted by: cbrust m/41/68"/188 at August 20, 2009 4:58 AM

m/41/190/5'11"

WU
row 500
(2 sets of following)
10 roman chair situp
10 roman chair back ext
10 OH squat
10 bar dip

150 reps 16# wall ball
(broke into 5 sets of 30)
9:15
Last time I did 100 reps in 5:30

Comment #80 - Posted by: slowweak at August 20, 2009 5:03 AM

m/26/210/6'4"
as Rx'ed
7:02

Comment #81 - Posted by: don at August 20, 2009 5:20 AM

m/35/153

Karen as rx'd with a home made 21lb ball...
7:03 that's a pr of 1:29 off my last time, so I finally went sub 8min....

Shout out to Kevin Wood, great time on Karen 5:02 is awesome brother!!

Comment #82 - Posted by: Shane Cross at August 20, 2009 5:20 AM

26/m/5'11"/177
as rx'd
10:20(off PR 9:36 last time)
haven't been sleeping well last few nights, might be tired

Comment #83 - Posted by: justaman - liberty sc at August 20, 2009 5:21 AM

m/30/5'10/205

As rx'd:
10:55 PR!

Comment #84 - Posted by: Chris W. at August 20, 2009 5:22 AM

CFWU

Subbed 95# barbell thrusters

13:26

Painful

M/33/70/210

Comment #85 - Posted by: B Bowen at August 20, 2009 5:23 AM

7:15

Comment #86 - Posted by: Hale at August 20, 2009 5:25 AM

m/38/195

14lb
11:06

Comment #87 - Posted by: UD-ai at August 20, 2009 5:27 AM

as rx'd 10min flat.

I workout in a small neighborhood gym the size of a large master bedroom. When I still had 30 left two ladies walked in and started watching me as they "stretched" their arms. After I finished my workout and almost collapsed on the floor...they proceeded to walk over to the dumbells and talk about their workout.
"Bicep curls, reverse bicep curls, triceps extension, lats, etc" I thought to myself, "Didn’t I just hit all of those muscle in one exercise and I got my heart rate up." People just don’t get it do they? Hope they enjoy wasting two hours in the gym and never seeing results.

Comment #88 - Posted by: csp at August 20, 2009 5:29 AM

28:42 10 pound ball 10 feet mark only got 89

Comment #89 - Posted by: Robert MR at August 20, 2009 5:31 AM

38/224/6'1"/m
9:06 as RX

Comment #90 - Posted by: cleanmachine at August 20, 2009 5:33 AM

28/6'8"/221

7:44

Comment #91 - Posted by: Stretch at August 20, 2009 5:33 AM

#30 Ball

5:49 pr

Comment #92 - Posted by: amped 34/M/190/6' at August 20, 2009 5:41 AM

200 w/ 14lb ball

[14lbs is 70% of 20lbs so added an additional 30% to the 150 reps]

9:12

Comment #93 - Posted by: dgschen m/34/210/6'3'' at August 20, 2009 5:44 AM

rx'd 8:53 new pr by a min

Comment #94 - Posted by: Gabriel Wright at August 20, 2009 5:47 AM

That's my box!!! Great job everyone!! Great video!!

Comment #95 - Posted by: Brian at August 20, 2009 5:48 AM

m/39/190/77"

Home made medicine ball a shade under 20lbs. and an 8ft target ( I know I will make/find a 10 foot target next time )

7:21

Take it easy time to go to work for me

Comment #96 - Posted by: Todd at August 20, 2009 5:58 AM

5 kg

6 min 56 s

Comment #97 - Posted by: Jonas Stolpe at August 20, 2009 6:01 AM

as rxd
10:04

Comment #98 - Posted by: Jonblaze at August 20, 2009 6:11 AM

8lb ball 8ft target
10:43

Comment #99 - Posted by: wilsontt at August 20, 2009 6:11 AM

m/29/5'11/168

front squat 90k*5

wanted to change it up a little to make things a bit heavier

5 rds
30 wallball
5 power clean 70k

14:08

Comment #100 - Posted by: Ian Mosher CFATL (aka Skittles) at August 20, 2009 6:18 AM

m/39/175/5'8"
as Rx'ed
08:50

Comment #101 - Posted by: Asgeir Stefansson at August 20, 2009 6:21 AM

As rx'd and first time: 9:36

Comment #102 - Posted by: therozfather at August 20, 2009 6:22 AM

m/33/6'4"/220

first full Karen

subbed 45# thrusters
9:42

Comment #103 - Posted by: dan m at August 20, 2009 6:23 AM

Stats from logsitall (363 total Karen entries).

Median all: 8:16
Median women: 8:42

U19: 10:28
20-30: 7:55
30-40: 8:33
40-50: 8:48
50-60: 9:04
60+: 11:55

Age group brackets, photos and details at:

http://www.logsitall.com/ranking

-bp

(two more weeks left to win one of four suunto training watches - enter by logging a workout and uploading a pic)

Comment #104 - Posted by: bill patton at August 20, 2009 6:25 AM

Stats from logsitall (363 total Karen entries).

Median all: 8:16
Median women: 8:42

U19: 10:28
20-30: 7:55
30-40: 8:33
40-50: 8:48
50-60: 9:04
60+: 11:55

Age group brackets, photos and details at:

http://www.logsitall.com/ranking

-bp

(two more weeks left to win one of four suunto training watches - enter by logging a workout and uploading a pic)

Comment #105 - Posted by: bill patton at August 20, 2009 6:26 AM

little disappointed with the time.

11:19 (subbed 40lb thrusters)

Comment #106 - Posted by: jeglit (m/37/6'4"/220) at August 20, 2009 6:29 AM

31/m/5'10"/210

as rx'd

9:10(pr)

Comment #107 - Posted by: D Craig at August 20, 2009 6:32 AM

CG E City Crew
Leary
12:05*
after strength workout

Comment #108 - Posted by: Dan Leary at August 20, 2009 6:38 AM

bw 165

7:44

Comment #109 - Posted by: paulw at August 20, 2009 6:47 AM

subbed 45lbs barbell thrusters

9:36

32/m/6'6/244

Comment #110 - Posted by: theNine at August 20, 2009 6:47 AM

m/27/205

4:36.4

Comment #111 - Posted by: B. Geisler at August 20, 2009 6:47 AM

m/37/195/6'

Karen (quite modified)

75x 12lb wall ball

9:48

Comment #112 - Posted by: santoguapo at August 20, 2009 6:50 AM

as rx'd
10:05

this is right after my fastest 8km run: 29:50

Comment #113 - Posted by: FartyMcGee M/6'1/195/25 at August 20, 2009 6:51 AM

Modified Warm-up

WOD
A slow :07::48

I ran into a friend of mine who put me through a course along time ago. Cooled down alot while talking to him, so it took me awhile to warm back up once I started the WOD.

Get some, Go again!

Comment #114 - Posted by: DJ at August 20, 2009 6:56 AM

9:28 (17 pd/around 9 feet) Tuff

Comment #115 - Posted by: gs at August 20, 2009 6:59 AM

First time I've met Karen.

As Rx'd

11:37

Comment #116 - Posted by: Brian M/25/6'1/165 at August 20, 2009 7:00 AM

SWAT practice AND call-out yesterday.....drained.
First time doing this many wall balls...what a shock!

Very taxing, weak minded.

18:13

Comment #117 - Posted by: do-b330 at August 20, 2009 7:00 AM

m/32/5'9"/170

as rx'd 11:01 (PR by 44 secs)

Comment #118 - Posted by: elliott at August 20, 2009 7:01 AM

5:31.4

Comment #119 - Posted by: Rosser at August 20, 2009 7:04 AM

34/F/5'10"/162

As Rx'd
14# ball, 10' target

6:18 PR

11 seconds faster than last time; first 60 wall ball shots unbroken, remainder done in sets of 10.

Comment #120 - Posted by: Laura DeMarco - CrossFit Rx at August 20, 2009 7:07 AM

20# DB thrusters. 150 reps. 13:42

Comment #121 - Posted by: Jon E at August 20, 2009 7:09 AM

rx 11:41

Comment #122 - Posted by: sking m/44/5'10/217 at August 20, 2009 7:15 AM

wu: jumped some rope
wod: as rx'd 8:51
weight of home made med ball: 23.6 lbs
target hieght: 11feet
FRAT Paleo: day14 is off to a good start.

Comment #123 - Posted by: snix 33 M 5'11 178 at August 20, 2009 7:16 AM

crossfit is awesome

never did this before, but i imagine it will be brutal. cant wait.

Comment #124 - Posted by: andrew at August 20, 2009 7:24 AM

CFWU
situps on steep decline

WOD

150 Wallball shots, 15 pound ball

10:34

added 20% more weight from 090323, and got pretty much the same time. Not bad.

Comment #125 - Posted by: rbst m/33/5'10"/185 at August 20, 2009 7:28 AM

Started with 35lb DBs, switched after about 15 to 25 lb DB's, switched after about 15 to 20 lb DB's. Realized my shoulders would die, and I need to type a lot at work today. ipod shut off half way through. Relatively easy sets of 10, for the most part. Next time I'll do 25 or 30 lb DBs and stick with it. Much better sub than barbell thrusters, as it's more uneven, mimics a wallball more.

ALSO - Re: yesterday's video on Pysychology & Crossfit. Can't stress enough how therapeutic, in many senses, crossfit is. I've seen a therapist steadily over the past few years, and within the last year, when I've been doing crossfit consistently...well let's just say she and I both acknowledge how powerful, consistent meaningful it has been as a force for good in my life, functionality and happiness. This could go on for thousands of words, and won't bore you all with the details...but there's powerful, powerful stuff going on here.

Comment #126 - Posted by: Chris H m/31/147/67" at August 20, 2009 7:36 AM

12 lb ball is all I had so the time is skewed but......

9:33

Comment #127 - Posted by: Sean m/37/5"10/225 at August 20, 2009 7:41 AM

Used 20lbs as a sub as I didn't have a wallball...Finished in 13:45 doing sets of 15-20...

Pretty brutal on the shoulders.

Comment #128 - Posted by: the polish rifle 25m/5'8/160 at August 20, 2009 7:44 AM

20 lb kettlebell toss (kinda awkward)

5:44

Comment #129 - Posted by: Eric/m/24/209/6'2" at August 20, 2009 7:47 AM

15-10-5 warm up

Rx 10:17

(last time i did barbell thrusters @ 45# in 11:21)

Comment #130 - Posted by: joshua nelson m/19/5'9"/170 at August 20, 2009 7:53 AM

Rx'd

7:43

Comment #131 - Posted by: Mateo m/34/5'10"/190 at August 20, 2009 7:56 AM

9:37.1

Comment #132 - Posted by: JR m/29/6'/185 at August 20, 2009 8:01 AM

14# ball, 8ft target
8:06
was really hoping for that sub 8.. next time!
and ps i'm getting my level 1 at firepower this weekend, yahoo!! :)

Comment #133 - Posted by: Carrie McG F/21/5'8"/144 at August 20, 2009 8:01 AM

m/36/210/5'11

Subbed with 45# barbell Thrusters.
11:29

My last time with a barbell was 14 min. and some change.

Comment #134 - Posted by: Keith M at August 20, 2009 8:03 AM

m/28/6'1"/190

WU some rowing
18lb wall ball to 10.5' target
13:20


f/27/5'7"/125

WU jump rope
15lb wall ball to 9.5' target
13:20 b/c i didn't want to fall behind him :)

didn't think heat and humidity wouldn't be as much of a problem at 5:30 am. brutal

Comment #135 - Posted by: OFQ-MD at August 20, 2009 8:16 AM

only have 12# at our gym so I did an extra 50 (un-timed)reps when I was finished.

6:06 (for the first 150)

Comment #136 - Posted by: cj at August 20, 2009 8:28 AM

Today as rx'd 8:47 (pr) Last time 9:23

first 25 :53
next 30 1:36
first 100 5:19
last 50 3:28

Comment #137 - Posted by: Jim D. 48 yom 165# at August 20, 2009 8:29 AM

damn, this was brutal cuz i just got a shot and it hurt every time to throw the damn ball. lol

as rx'd
5:20

Comment #138 - Posted by: andrews666 at August 20, 2009 8:29 AM

Cash,

Nice work on the Paleo. It's pretty neat to see that kind of documentation on it blood sugar levels.
Stay paleo for a month and I'm sure the 495 will levitate off the deck.

Comment #139 - Posted by: jakers at August 20, 2009 8:30 AM

CFWU- minus pu's + 1/2 miles run

Stranded at home used a 15 lb. bag of rocks to do thrusters
8:06

Comment #140 - Posted by: ~VERVE~ at August 20, 2009 8:32 AM

Single modality WOD's I dread more than any other. Mentally it's tough. Nothing to check off, just suck it up and do some more. 150 is a big number. I just can't seem to get past that. Even thinking, group it into 30's, it's still hard.

First 50 did 45lb thrusters. Switched to two 15lb dumbbells for remaining 100.

14:32

Comment #141 - Posted by: SueAnne/f/49/5'6"/134 at August 20, 2009 8:34 AM

M/6'4"/196lb


Cardio still bad... did 12:30 with a 20lb basketball filled with sand and rocks.. so rx'd Went full depth on most of wb shots

Comment #142 - Posted by: Kizzee at August 20, 2009 8:40 AM

#58 Cash

Interesting results so far. Please continue to keep us posted on how the diet affects your levels as time goes on.

Good luck.

Comment #143 - Posted by: Kevin C. at August 20, 2009 8:40 AM

13:04

5lb ball. Just learning xfit.

35/f/5'2"/185lbs

Comment #144 - Posted by: mullinc at August 20, 2009 8:41 AM

Nick: 8:31.6 Rx'd
Jordan: ~10min Pack

Wife and I were doing this in the hall... got a lot strange stares from the hockey team/coaches... hahahaha, get some!

Comment #145 - Posted by: Nick T (29m/73/190#) at August 20, 2009 8:42 AM

13:04

12lb ball.

34/m/6'6"/355

Comment #146 - Posted by: mullincg at August 20, 2009 8:42 AM

Scaled to 20lb. medicine ball, gym didnt have 25lb ball. 7:26 WOD

Comment #147 - Posted by: brandon1237 at August 20, 2009 8:43 AM

150 with 12lbs ball 10:21
200 15:30

Comment #148 - Posted by: RGJ at August 20, 2009 8:45 AM

started cfsb today 5x5 squat
225, 245, 255, 265, 275 with consentration on getting deep squats.

Finished with 50 26 lb wall ball at 9 foot target (only have 9 foot celings) 2:28

Comment #149 - Posted by: jshep 24/210/6'1 at August 20, 2009 8:57 AM

M 37 6' 165#
only had 12# med ball @ globo gym

5:45

Comment #150 - Posted by: CrossFit Refugee at August 20, 2009 9:00 AM

As Rx'd

9:59 (first time)

Comment #151 - Posted by: Don D. (23M/5'10"/175#) at August 20, 2009 9:01 AM

Pony - I know you love Karen. I hate her!

Comment #36 - Fit Mom - Good job on getting old gymnastics moves back. I hope to get my handsprings and back flips back soon. When I was a young break dancer they were fun. Now I am a middle aged break dancer with all the moves coming back due to CrossFit.

Comment #17 - Eric Gohl - That's a crazy good time. Beat it anyway. Get some FRAT!

Comment #12 - Rookie - You can do it. I have seen your numbers you are crazy strong. FRAT it UP!

This is my first time and I stalled for over 20 minutes at the gym before starting. I don't do wall balls that much.

As Rx'd

9:55 PR - It hurt. A few might have gone just a bit short, but whatever. It's not the games.

I will be sub 9 next time.

Comment #152 - Posted by: Corey Bibolet M/39/5'8"/157 at August 20, 2009 9:04 AM

m/26/5'8"/140#

10:58 rx'd

compare to 13:42 on 090323

@EriCRossFit

Comment #153 - Posted by: Eric Ross at August 20, 2009 9:05 AM

Barksdale AFB fitness center just banned the wearing of Vibram Five Finger shoes in the fitness facilities. The fitness director is in the process of putting together an operational instuction to be signed by the commander. He also said this is going AF wide. I am looking for some data on injury rates, improved/decreased performance, or any other pertinent data on the five fingers to send to the CMDR before this happens. Any help would be appreciated. Sorry for the off subject non-rest day comment!

Jay

Comment #154 - Posted by: Jay at August 20, 2009 9:06 AM

30/m/5"11"/200

As Rx'd

6:22 PR

Comment #155 - Posted by: cheflin at August 20, 2009 9:10 AM

Full PPE 19:35, 1.5 bottles (1900 psi left)

Comment #156 - Posted by: sbennett at August 20, 2009 9:13 AM

Subbed 20lb DB Thrusters

7:35

Comment #157 - Posted by: Jon/M/27/5'9/160 at August 20, 2009 9:19 AM

12:08 as rx'd

Comment #158 - Posted by: Thomas Baklayan at August 20, 2009 9:20 AM

37/m/6'1"/208

45 lb thrusters

10:00 next time do a warm up

Comment #159 - Posted by: wdkennedy at August 20, 2009 9:21 AM

24/m/6'4"/200

8:24 as rx'd

Comment #160 - Posted by: Andrew at August 20, 2009 9:30 AM

23/m/184cm/78kg

Did Karen for the first time

time; 8:40 with a 8 kg ball.

Comment #161 - Posted by: Kari at August 20, 2009 9:32 AM

just finished a modified karen...150 thrusters with a 45# bar. finsished in 5:59 first time with this wod. not too shabby

Comment #162 - Posted by: Jordan at August 20, 2009 9:34 AM

Subbed DB thrusters with 20lb and 25lb DB alternating sides.

7:07

Comment #163 - Posted by: Jesse Emers 24/m/193 at August 20, 2009 9:35 AM

16# ball all 10 ft. target

9:27

Comment #164 - Posted by: jill 31/122/5'4 at August 20, 2009 9:41 AM

M/40/6'0"/155

As Rx'd
10:55

Comment #165 - Posted by: JPW at August 20, 2009 9:44 AM

34/m/6'0"/215

Subbed DB thrusters with two 25# DBs.

13:50

Comment #166 - Posted by: DocVon at August 20, 2009 9:47 AM

m/20yo/180/6'0

As rx'd

5:51 (PR)

First time doing it with a real wall ball, time with 45# BB was 5:26, so I'm not too disappointed.

Comment #167 - Posted by: Maguid at August 20, 2009 9:48 AM

sub 45# thrusters

7:40

Comment #168 - Posted by: mrd m/25/5'10"/195 at August 20, 2009 9:49 AM

anyone else think one of the athletes looked like Keri Russel the actress?

Comment #169 - Posted by: Brian Y at August 20, 2009 9:52 AM

in the video that is....

Comment #170 - Posted by: Brian Y at August 20, 2009 9:52 AM

1st week on crossfit. Sub bb thrusters with 45lb bar 14 min. i need to get some balls!;-)

Comment #171 - Posted by: JOHN at August 20, 2009 9:54 AM

#56 & #57
You're missing the point. Her backpack probably weighs more than that bar! Sure, there are things that can be fixed. But she's a child, and her trainer has many years to perfect her form. He is not going to load her up with lots of weight until he is sure she is technically sound. In the meantime, he has her understanding how to get into a lifting position that will eliminate injuries when she picks up that backpack. She and her trainer should be commended.

Go CrossFit Kids LKN!

Comment #172 - Posted by: Cyndi at August 20, 2009 9:57 AM

Completed 8:08

Comment #173 - Posted by: Smartie at August 20, 2009 9:59 AM

m/17/5'4"/145

as rx'd
9:56 pr

Comment #174 - Posted by: Dan at August 20, 2009 10:01 AM

adorable child there, her form beats the hell outta mine

subbed 40lb db thruster, the globo only has med balls up to 12lbs

11:02

Comment #175 - Posted by: amateur hour at August 20, 2009 10:05 AM

First time meeting the lovely Karen

9:31

SOOOOO wasted from the week and a heat-enduced lack of sleep. It was good to get killed by this WOD and have to really grunt to pick that ball up again and again. Ugh

Comment #176 - Posted by: BJS M/6'0/180 at August 20, 2009 10:14 AM

m/46/177
7:33 new pr

Comment #177 - Posted by: Troy at August 20, 2009 10:21 AM

M/22/6'2/160

9:39

Comment #178 - Posted by: SeanMerron at August 20, 2009 10:22 AM

M/33/165

Subbed thrusters for wall ball.

9:58

Comment #179 - Posted by: Karales at August 20, 2009 10:25 AM

This was absolutey painful. Tested my mettle. First time doing it.

11:18

32/M/5'11"/195

Comment #180 - Posted by: Hector at August 20, 2009 10:29 AM

as rxd after pt
6'2/215/29
9:20

Comment #181 - Posted by: chase_d at August 20, 2009 10:31 AM

F/40/5'11/165
8:35:21
Rx'd

Comment #182 - Posted by: Steph at August 20, 2009 10:31 AM

25/m/5'11"/207ish

6:34 rx'd

Comment #183 - Posted by: Nickosaurus at August 20, 2009 10:32 AM

25/m/172

first time with karen - 6:42 as rx'ed

will do better next time.

Comment #184 - Posted by: jake howard at August 20, 2009 10:41 AM

@150 & 173

No, it is you two who are missing the point. Our criticisms were not leveled at the little girl. They were leveled at her trainer; the one who took the time to snap a photo of her in deadlift set-up because they were so proud of her form. I don't expect an 8 year old girl to understand the proper biomechanics of a deadlift. But I do expect that of her crossfit trainer.

Also, I fail to see how the fact that she is not lifting a heavy load should excuse the fact that her trainer has clearly not cued her on keeping a tight TA and thus allowed her back to lock in hyperextension. A tight TA is the basis for every functional lift we do. A failure to stay tight will result in injuries. Period.

If you're going to take the time to get a little girl deadlifting, why not take the time to do it right?

Comment #185 - Posted by: BradyB at August 20, 2009 10:43 AM

No wall ball available. Did this instead:

3 rounds for time:
50 24" box jump
21 deadlifts @ 185#
30 pull ups

33:26 - this is one of those that is WAY harder than it looks, at least for me.

Comment #186 - Posted by: Michael m/46/5'9"/175 at August 20, 2009 10:44 AM

Nice WOD!!
First time, 10.44
did 6 reps in a row for 25 times. with 12-15 sec rest between the sets. last 12 in a row.

Comment #187 - Posted by: denmen at August 20, 2009 10:47 AM

m/41/5'9"/156

substituted 10 pound rock for 20 lb medicine ball for this, my first time with Karen.

Cardio burn and burning biceps.

6:16,and with just 10 pounds?

Ugh.

Fourth week of crossfit, and clearly a need for more

Comment #188 - Posted by: rlh at August 20, 2009 10:49 AM

15:15

Comment #189 - Posted by: Nicholas Burgett at August 20, 2009 10:50 AM

23/M/162

CFWUx3

18lb ball (heaviest available), I think about 10' target.

9:58

First time doing this WOD. Was shooting for 10:00, so I call this a win!

Comment #190 - Posted by: Jeff A at August 20, 2009 10:50 AM

12:44

20# db thrusters

Comment #191 - Posted by: Matthew at August 20, 2009 10:51 AM

31/M/185 (shooting for 175)

CFWU x 3

9:52 with 20 lbs dumbells.

Back to crossfit after a 2 months break for summer vacations. Played lots of tennis and ran a few miles here and there !

Comment #192 - Posted by: Tou at August 20, 2009 10:52 AM

Hey what is Frat?

Comment #193 - Posted by: craig at August 20, 2009 10:52 AM

7m51s subbed kb 1.5 pood for throws

Comment #194 - Posted by: Angelo at August 20, 2009 10:56 AM

10:59 , 100 with 20 lbs, 50 with 16 lbs ball

2nd crossfit ever and wow what an butt kicker or should I say leg.

Comment #195 - Posted by: Caveman - 36/M/180 at August 20, 2009 10:57 AM

20 LB DB Thrusters

150

10.03

Comment #196 - Posted by: mac1967 at August 20, 2009 11:01 AM

4:52

Only one deep breath break...otherwise unbroken

Comment #197 - Posted by: Chad 22/M/202 at August 20, 2009 11:02 AM

Subb'd 15# Med Ball 10' Target

6.13

first time with Karen.

Comment #198 - Posted by: KabulCarey M/25/6'1"/175 at August 20, 2009 11:06 AM

47 - 6' - 210#

As RX'd

8:45 (Tied PR)

Full range of motion to Dynamax ball

Comment #199 - Posted by: wtp at August 20, 2009 11:08 AM

As rx'd, 8:17 (PR).

Last time was 8:43. I did this in 5 sets (50-25-25-25-25) with minimal rest in the set itself, and 45 seconds between sets. I was definitely more tired afterwards this time. Had a few shots that were well short of the 10' height, I made those up. 95% of the rest were there, a few were inches away. (Note to self - the blue block in the gym is the reference height.)

Globogym moment. My quads were cramping up, so I went to the locker room and just sat down for awhile to rest. I was really tired, and I guess I sort of zoned off and was staring into space - but sweating like a mofo and breathing pretty hard still. After a few minutes, this dude says to me, "Hey, are you okay buddy?" I'm like, "Yeah, just tired. It was a tough 8 minutes."

Comment #200 - Posted by: Mel 36/m/5'10"/170 at August 20, 2009 11:09 AM

Whoa man -- Chad (comment 198), that's amazing dude! Congrats on such a good performance.

M/22/5'8"/160. I did 150 "thrusters" with a 45 lb kettlebell to mimic the hand positioning as with the 20 lb ball. It was the only equipment I had available to me today that would suffice. Anyway, my time was 7:58. I started the workout with the CFE WOD and (21-15-9 x3) normal, slight decline, and steep decline pushups as a warm-up.

It's definitely time for a day or two off though -- hitting the CF and CFE workouts are absolutely awesome, but let's face it -- rest is necessary.

Comment #201 - Posted by: Patrick at August 20, 2009 11:09 AM

Use a 18# ball 11:25

Comment #202 - Posted by: Scott Albright M/26/5'9"/215 at August 20, 2009 11:10 AM

CFWU X 3 rds
40lbs BB X 100
11:17

Comment #203 - Posted by: Fatt Boy M/31/66"/210 at August 20, 2009 11:10 AM

6:53 w/ 12lbs. ball

Comment #204 - Posted by: darren at August 20, 2009 11:13 AM

M/25/140/5'11"

As Rx'd 13:32

Comment #205 - Posted by: Jon at August 20, 2009 11:15 AM

Subbed with 45 lb Thrusters

20:50

It's the heat and humidity, really.

Yeah, I know. No excuses!

Cheers,

Ben

Comment #206 - Posted by: Ben at August 20, 2009 11:15 AM

7:12

Comment #207 - Posted by: logan at August 20, 2009 11:20 AM

Sub 15# db's.

8 minutes, give or take - relied on wall clock at Gold's. Sets of 10-20 along the way, >15 second "rest" breaks in between.

And those of you criticizing the form of an 8-yr old: I'm so impressed and awed by your amazing analysis of hyperextension and TA and all that. Can we be friends? You're clearly the cool guys in the lunchroom. You've blown us all away with your wisdom. (or, in less sarcastic terms, "Back off. She's a kid and she's learning.")

Comment #208 - Posted by: Ryan at August 20, 2009 11:22 AM

Fist time with Karen

M/42/5'11"/181

As rx'd 9:21

Comment #209 - Posted by: Eric P at August 20, 2009 11:28 AM

no 20lb medicine ball so I subbed a 12lb ball and went for about 11 ft. and would have tried for more if not for being extremely dead after just 150.

Maybe next time I will just do thrusters.

12.29

Comment #210 - Posted by: Fin m/27/5'10"/195 at August 20, 2009 11:30 AM

7:20 as Rx'd.

Comment #211 - Posted by: guitarman29 at August 20, 2009 11:34 AM

10:35

Comment #212 - Posted by: kg at August 20, 2009 11:36 AM

F/22/5'9"/165

11:38 (15#) 10x15

Comment #213 - Posted by: Amanda at August 20, 2009 11:37 AM

23:55 300 with 10lbs medicine ball (largest available)

3 sets:
waiter's bows 75lbs
incline Russian twists 20lbs

Comment #214 - Posted by: jc at August 20, 2009 11:40 AM

m/42/162/6'

10:42: last time: 13:34

Comment #215 - Posted by: P&M at August 20, 2009 11:40 AM

Missed tuesdays WOD so did it today as well as Karen. Shoulda known better. But got AWESOME results.

Tuesdays WOD: 115/125/135/140/140/145/150PR

Karen:(25lb basketball for wallball) 14:39 PR

Today was a good day, now off to Pop Warner Football practice with my youngest boy.

I agree GO BIG OR GO HOME.

Comment #216 - Posted by: J-Bird at August 20, 2009 11:40 AM

m/26/207/70"

15pd ball

time: 4:12

Comment #217 - Posted by: andrewdoc at August 20, 2009 11:43 AM

10:12 over 2 min pr

Comment #218 - Posted by: CincyBurgs 33/M/5'8"/165 at August 20, 2009 11:45 AM

43 yom
195 lbs

As rx'd
6:34

Comment #219 - Posted by: Poi Dog at August 20, 2009 11:48 AM

25/f/135/5'7

7:11 Rx'd

Comment #220 - Posted by: Tarasa B at August 20, 2009 11:48 AM

First WOD, and it was a doozy. 13:42

Comment #221 - Posted by: Blitzbolter at August 20, 2009 11:48 AM

12:09

Comment #222 - Posted by: Raph at August 20, 2009 11:52 AM

All I had was a 12 pound ball. 150 in just under 9 minutes.

Comment #223 - Posted by: AWB m/42/260/70" at August 20, 2009 11:55 AM

10:55; m/34/165/68"

about 1:30 slower than last time. over 90 degrees and very humid in high school gymnasium. it was actually a little cooler outside than inside in MD. Did this against b-ball backboard to make sure it was 10 feet.

Comment #224 - Posted by: jk at August 20, 2009 11:57 AM

m/26/5'11''/185

14:58

first time with this one....WOW! much tougher than i anticipated, and my ball is just over 26 pounds, homemade...im afraid what i may feel like in the morning..

Comment #225 - Posted by: Trevor Brown at August 20, 2009 12:03 PM

As rx'd:

So in Games fashion we threw the ball to a beam that was 11 ft overhead and had to hit it every time. It killed my time

8:03

Comment #226 - Posted by: russell 25/m/190 at August 20, 2009 12:04 PM

age 19 bw 170
5:42 as rx'd (pr)
split up into sets of 20 with short breaks. then knocked out last 30. went pretty well.

Comment #227 - Posted by: Chris S at August 20, 2009 12:05 PM

First time doing "Karen". 14# ball was all the globo gym had.

Time - 9:28

Frat - you guys are awesome and just hearing the banter between all of you makes me wish there was a CrossFit affiliate near me to join. The fellowship that is CrossFit is inspiring, not to mention that I am now in the best shape of my life at 41 thanks to doing CrossFit for a year now. I am hoping to make the trip to the games next year as a spectator and possibly meet some of the "celebrities" on here.

3..2..1..GO!

Comment #228 - Posted by: Brian_from_MN at August 20, 2009 12:05 PM

sub'd 45lb thrusters 8:00 min flat

Comment #229 - Posted by: Yahny m/22/6'0/ 198 at August 20, 2009 12:08 PM

48 / 178

as rx'd 11:50

middle third was to slow.

Comment #230 - Posted by: tom perry at August 20, 2009 12:09 PM

This might be my best WOD ever...

Fist time doing Karen as Rx'D
5:29 PR

Comment #231 - Posted by: Jo at August 20, 2009 12:10 PM

subbed 24kg kettlebell thrusters for wall-balls. Finished 100 reps in 10:45. This sucked.

Comment #232 - Posted by: Josiah in 32547 at August 20, 2009 12:13 PM

Somehow a 10K WOD doesn't sound so bad right now.

Comment #233 - Posted by: gregorioz at August 20, 2009 12:13 PM

Alrighty... project Cross-Refit begins in earnest today. 3.5 yrs of xfitting got me in the best shape I've ever been in. 1 year off and letting a crummy work situation take over my life has gotten me back into nearly the worst shape ever. Enough is enough.

48 yrs 6' 213
Karen, scaled to 50% (first rule of cross-refit, don't die in the first week)

CFWU x 2 - dips (dang, forgot those... it has been awhile)
75 reps, 20# ball 9:45

Comment #234 - Posted by: Baron at August 20, 2009 12:21 PM

F/51/5'6"/135
5:45, with 5 kg ball (11 lbs.)

F/16/5'8"/135
8:01, with same 5 kg ball.

M/16/5'11"/170
6:05, with 15# ball (biggest the gym had).

M/50/5'11"/172
6:41, with same 15# ball.

Comment #235 - Posted by: Kevin C. at August 20, 2009 12:22 PM

CFWU x 2, included some "man makers" - those are tough.

Scaled WOD to 100 reps using 12# ball (biggest gym has) 6:51. Broke into sets of 10. Somewhere around 30 I lost count, so I know I did somewhere between 90 and 110 of these. Tough workout.

Comment #236 - Posted by: T.K. at August 20, 2009 12:31 PM

That pic is AWESOME!

Had to skip WOD today. All day on the road round trip to South Vic to sign over TPE. WE ARE GOING HOME SOON!!!


Comment #237 - Posted by: jpatrick at August 20, 2009 12:34 PM

What's up with the 8ft target for women? We have always done 14lb ball 10 ft target for women. Or 20lb ball 9ft target. At the games they had to hit an 11ft target, so 8ft definitely seems like scaling.

Comment #238 - Posted by: Billy@sincitycrossfit at August 20, 2009 12:35 PM

For time, did:
100 snatch 1,5 pood KB
100 burpees
100 squats

Mixed the series, did 2 x 15 of each exercise, then 7 x 10 of each
Time: 24:47

Comment #239 - Posted by: Toralf at August 20, 2009 12:36 PM

f/39/173/5'11"

We don't have a wall-ball set up so I am destined to do thrusters... (a movement I find very awkward).

I stared at the possible equipment I might use.
20lb kettlebell
35lb kettlebell
12 lb dumbells
20 lb dumbells

I settled for 12 lb dumbells after really considering the 20 lb ones. I'm really glad I did as it was 8:45 of very hard work.

In retrospect, I think the 35lb kettlebell would be best as it would be more like catching a ball... but that would have been much harder to do and I appreciated a workout that took about as long as it was supposed to for a change. The kettlebell will have to wait for the next time I meet Karen.

Comment #240 - Posted by: JuliePlatt at August 20, 2009 12:40 PM

5:42 with 16# ball, thats the heaviest the gym had. First time with Karen, she kicks butt!

Comment #241 - Posted by: Mike M 29/M/5'11/175 at August 20, 2009 12:45 PM

M/44/165

11:15 as rx'ed

Comment #242 - Posted by: pAnger at August 20, 2009 12:45 PM

Used a 10lb. ball (limited variety, and the 20lb. was being used by a more advanced CF'er).

8:xx. 8 sets of 15, 1 mega set of 30. Legs are hurting after involving them the last three days ("Ryan" on Tuesday, Tabata medley on Wednesday (squats, Chuck Kellers*, sit-ups, elliptical), and then wall-balls today. Owwie!

*Chuck Keller (named after my Kenpo-Jutsu sensei from Syracuse) is a plyo jump involving a stack of steps or a willing body. With about 20" of steps stacked, or one person on their knees, butt on heels, forehead on floor with hands covering the back of the head and neck, stand to the left side of the "obstacle." Jump to the right, over the obstacle, landing on your right foot, and bringing your left down lightly beside it. Immediately reverse the jump, landing on your left foot, bringing the right lightly down beside it. That's one. Each jump should be mostly off of the outside leg (ie, NOT necessarily a two-legged jump). Try not to trip, or if using a willing accomplice, try not to kill them. Repeat until you can't. :)

Comment #243 - Posted by: dk m/32/6'0"/225 at August 20, 2009 12:46 PM

m/35/185/6'1"

1st time doing Karen, used #20 ball
Time: 7:37

Comment #244 - Posted by: ak_dave at August 20, 2009 12:46 PM

can anyone tell me what the marks on weightlifting bars are supposed to mean? are they just there for uniform spacing or do they actually correlate to different lifts?

Comment #245 - Posted by: juicy at August 20, 2009 12:49 PM

subbed 20lb db thruster instead, just tried to be explosive at the top of each rep

4:08

Comment #246 - Posted by: maxhughey at August 20, 2009 12:51 PM

9:01

Comment #247 - Posted by: FBC at August 20, 2009 12:52 PM

11:07
sub- 45lb bar thrusters.
-ran out of gas at 100... shoulders fatigued quick.

Comment #248 - Posted by: magnus 23/5'8"/155 at August 20, 2009 12:57 PM

12:20

Comment #249 - Posted by: Greg Szorc at August 20, 2009 12:58 PM

SUB 25# db

12:26
previous 11:30

Comment #250 - Posted by: Ticotexas M/39/69/150 at August 20, 2009 1:00 PM

8:26

Comment #251 - Posted by: John m/165/68"/40 at August 20, 2009 1:02 PM

9.05
18lb ball

Comment #252 - Posted by: luke Pettigrew at August 20, 2009 1:04 PM

as rx'd, ball might be over the 20lb mark
first time 'karen'
6:49

Comment #253 - Posted by: troy at August 20, 2009 1:04 PM

M/47/71/200

As Rx'd. 11:00

Picked up a side ache for some reason half way through. Probably cost me a minute.

Comment #254 - Posted by: Tim at August 20, 2009 1:07 PM

25 lb ball 10 ft. target

8:38

Comment #255 - Posted by: Johnny Feid at August 20, 2009 1:09 PM

m/48/187/70"

Karen kicked my butt. Did it out doors. That midday Southern Cali sun wore me out.

As Req'd 12:00 Flat

Comment #256 - Posted by: ctt at August 20, 2009 1:10 PM

300 reps with 10# ball:
24:41

Comment #257 - Posted by: clemson rob at August 20, 2009 1:10 PM

M46/250
11:03

Comment #258 - Posted by: BBH at August 20, 2009 1:13 PM

m/37/6'1"/198

12# ball, 12' target
8:35

Hoping to get some heavier medicine balls soon. I'm sure the extra 2 feet did not make up for the lighter ball, but it was a start.

Comment #259 - Posted by: Lunchbox at August 20, 2009 1:14 PM

F / 38 / 64"

used a 12 pound ball
8:16

Comment #260 - Posted by: Heather at August 20, 2009 1:14 PM

Did "Kelly" instead: 36:12. (400M run, 30 Wall Ball, 30 Box Jumps)x5.

Comment #261 - Posted by: Greg/49/70"/215/3/17/08 at August 20, 2009 1:16 PM

No ball or target, subbed 20# db thrusters.

1-25 - 0:59
26-50 - 1:56
51-75 - 2:48
76-100 - 3:15
101-125 - 3:32
126-150 - 3:44

Total time - 16:16

Faded as I went. Should I start slower and pace myself or go hard from the beginning?

m/35/67"/165

Comment #262 - Posted by: Rich P at August 20, 2009 1:19 PM

m/37/190

20lb ball was busted so used 18lbs ball instead with a 10 foot target...7:32

Comment #263 - Posted by: Patrick at August 20, 2009 1:20 PM

34/M/201

7:08 as rx'd

Comment #264 - Posted by: Ralphy at August 20, 2009 1:21 PM

As Rx'd to a 11ft target. 7:30 (PR...last time thrusters in about 10:30). I went 40,20,20,20,20,15,15.
6:30 next time.

Comment #265 - Posted by: ChadWHall M/21/6'1/185 at August 20, 2009 1:28 PM

subbed 20lb DB Thrusters

5:25

Comment #266 - Posted by: Jacinto Rodríguez Piedra at August 20, 2009 1:32 PM

23/M/183

7:29 as Rx'd

Comment #267 - Posted by: RobQ at August 20, 2009 1:35 PM

m/23/175

RX'D

9:34

Comment #268 - Posted by: Cass - CF Oshawa at August 20, 2009 1:36 PM

AM
ran 1.5

150 wall balls with 20#--12:40--target barely/knees most of the time.

Comment #269 - Posted by: budd-50-5-9 170 CF 06 at August 20, 2009 1:42 PM

as rx'd
7:59

Comment #270 - Posted by: SB at August 20, 2009 1:45 PM


Subbed 150 thrusters with 45lbs

5:27 pr

Comment #271 - Posted by: Kevin McClellan 48/M/195 at August 20, 2009 1:46 PM

My first Karen

Subbed 20lb ball for 30lb barbell, still did 150.

9:28

Comment #272 - Posted by: Judy at August 20, 2009 1:52 PM

39m/6/185

7:56

Comment #273 - Posted by: #42MARQ - CrossFit Bucks at August 20, 2009 1:53 PM

Comment 263

Don't pace yourself, go all out. If you pace yourself you may have something left at the end and that is not the point of the WOD.

Comment #274 - Posted by: Fin m/27/5'10"/195 at August 20, 2009 1:53 PM

m/38/240/73"

9:23

Comment #275 - Posted by: TPDFISH at August 20, 2009 1:55 PM

8:55 (down by 2:04!) with 45# thrusters.

Comment #276 - Posted by: coyo at August 20, 2009 2:01 PM

"4:52 Only one deep breath break...otherwise unbroken"

Comment #198 - Posted by: Chad 22/M/202 at August 20, 2009 11:02 AM

Hip crease below kneecap and ball height 10' on each rep?

If so, this is a new world record! Compare it to this file at the Exercise and Demo section. His time was 5:00 with a 9' target and about 10-15 seconds of rest twice, once at 100 reps and again at 125.

http://media.crossfit.com/cf-video/CrossFit_Wallball.wmv

You are a freak of nature.

Comment #277 - Posted by: Herm at August 20, 2009 2:01 PM

subbed barbell thrusters for wb shots b/c no med ball

50 @ 65lbs
50 @ 55 lbs
50 @ 45 lbs

took short breaks every ten, very tough, took about 18 mins

Comment #278 - Posted by: TZ at August 20, 2009 2:03 PM

I have a 10K race on Saturday morning, gonna skip this one! Will instead do the crossfit warmup, a 5k run, and some timing and core work.

M/28/70"/174

Comment #279 - Posted by: sarbuze at August 20, 2009 2:04 PM

7:45 as Rx. First time. Probably can go a little faster next time.

Comment #280 - Posted by: jeff4jcs 52/6'0/208 at August 20, 2009 2:06 PM

m/29/6'/167

9:25 w/ 20lb db thruster sub


first time karen. brutal. legs came very close to cramping did in 97 degree heat. sets of 10 with small rest in between sets.

Comment #281 - Posted by: liggy at August 20, 2009 2:08 PM

3 weeks into CF. Making progress. Scaled Karen to my 49-year old "deconditioned" ability using 8# dynamax. Did 150 in 11:20. Had energy left over. Will move up to 12# next and go harder.

Comment #282 - Posted by: Fred at August 20, 2009 2:08 PM

6:24

Comment #283 - Posted by: a at August 20, 2009 2:10 PM

m/21/150/5'7

scaled for a 23.5-lb ball (slightly lower target, i did the physics to make sure i wasn't being weak).

9:27

first time with karen. good stuff.

S/f

Comment #284 - Posted by: dillon at August 20, 2009 2:11 PM

BradyB, I'm sorry to have upset you. I think you misunderstood the tone of my post. I assumed you were criticizing the trainer. Otherwise I would have hammered you for being a jerk to a little girl, something I would hope no one in the CrossFit community would do.

In this case, there are a few assumptions you are making that may not be accurate. First, the picture does not say that this trainer is claiming her setup position is perfect. It is entirely possible (and likely) that the trainer is offering this as an example of how a young girl can begin to grasp the mechanics of the deadlift on her way to technical perfection, thereby making lifting anything safer and more efficient for her. Perfection will come with time and practice.

Second, we have never seen this girl in an upright posture, so we cannot assume any knowledge of her anthropometry. It is entirely possible that her ability to hit the position is limited by the way in which she naturally supports her structure. Most of us have seen this before. In an upright position, the person is swayback. We don't know how this girl has been cued and/or how she is capable of physically responding, and again, you are assuming that her trainer is claiming perfection.

Third, the size of the weight does matter. That bar is 35-45 at the most, I would guess. This is hugely significant and entirely responsible. She is not in a high intensity WOD where risk of form breakdown and injury becomes greater. She is lifting loads on a platform (trainer eyes-on) that most kids her size can handle for multiple reps without hurting themselves, regardless of lack of perfection. Her trainer is teaching her to move correctly without exposing her the risk of injury while allowing her to lift appropriate loads that will challenge her and bring to light those areas that require further cuing. When she is ready, heavier weights will come with higher demands for perfection.

Finally, as trainers, we take various paths to help our clients achieve technical competence and optimal movement. And I'm sure you know that this may be different for each individual client. With kids, the path can change daily or from rep to rep based on multiple issues, including growth spurts, their moods, what they ate that day, if their siblings upset them, etc. Perfection is relative and sporadic. This picture is evidence that a young child can begin the journey toward a solid deadlift that her trainer has years to perfect.

Training kids isn't about perfection. It's about creating motor and neuronal pathways that become the foundation for later movement, and creating a love of the pursuit of fitness. If her trainer achieves these, then perfection will come. Let's check back on this girl's deadlift in a few years and critique her trainer then.

Comment #285 - Posted by: Cyndi at August 20, 2009 2:11 PM

150 shots with a 10 lb ball

7:36

m/17/5'5/135

Comment #286 - Posted by: jack at August 20, 2009 2:13 PM

To the ladies who are doing rx., are you doing 8' 14# WBS (like the video says is rx. for females) or the men's rx. of 10' 20#? This is my first time for Karen. If anyone knows the rx. for females I'd like to know what is recommended. Thanks!

Comment #287 - Posted by: Cyndi at August 20, 2009 2:18 PM

m/41/5'6"

23lb homemade ball 11ft. target

14:04

Comment #288 - Posted by: duane at August 20, 2009 2:22 PM

I'm thinking that kid has an advantage being so low to the ground there.

Comment #289 - Posted by: Brian at August 20, 2009 2:24 PM

CFWUx3

"Karen" 150 wall-ball shots, 20# ball, 10' target: 16:55.34

Comment #290 - Posted by: Jeff F 36/M/5'10"/173# at August 20, 2009 2:27 PM

CFWU X 3
14lb ball - 7:46

Comment #291 - Posted by: Casey at August 20, 2009 2:31 PM

sub: 150x20kg thrusters in 9.48

Comment #292 - Posted by: Jon A at August 20, 2009 2:32 PM

Training for the Raw World USAPL Powerlifting Competition in Las Vegas this October.

Beltless deadlifts: 305x5

Karen with 12# medicine ball and 10' target (the porch on the house works great!): 12:21. Shoulders and hand OK using this weight.

Comment #293 - Posted by: Kelly Moore F/46/5'/114# at August 20, 2009 2:32 PM

m/5'9/32/210

Had to make due

Used 16# Dynamax and shot to 9'6" wall

150 shots 6:19

Comment #294 - Posted by: Bob in the River at August 20, 2009 2:35 PM

RX'd
6:43

Comment #295 - Posted by: f/24/506/145 at August 20, 2009 2:36 PM

Cyndi

Rx for females should be 14lb ball 10ft target or 20lb ball 9ft target. Also 20lb db thrusters is the best sub

Comment #296 - Posted by: Billy@sincitycrossfit at August 20, 2009 2:38 PM

160/M/20

6:36

6 pound ball
11 foot target

Comment #297 - Posted by: Bryan at August 20, 2009 2:38 PM

9:53 RX, PR

Comment #298 - Posted by: Jeremy M/29/6'1/198lb at August 20, 2009 2:40 PM

f/26/150lbs
100 20lbs wall balls
time 14:40
first time doing this one and it was awful.Saw Pukie around the corner but fought him off hard. Only been doing cf for about 3 months now and I love it.

Comment #299 - Posted by: cherry at August 20, 2009 2:40 PM

m/24yrs/227lbs

Had to deal with weak sauce equipment today and go with the 11lb medicine ball, so my goal was just to finish without having to stop. I paused once after 130 reps to gather my feet, and I was trying to hit 12 feet everytime instead of 10 to compensate.

TIME: 5:04

Happy with the time, but it just felt wrong w/ 11 lbs

Comment #300 - Posted by: Matt Dawkins at August 20, 2009 2:41 PM

As rx'd 10:11

Comment #301 - Posted by: CMG, 31, 5'10'' 195 lbs at August 20, 2009 2:47 PM

First time doing wallball shots. Or any medicine ball workout for that matter.

As rx'd: 12:00

Comment #302 - Posted by: Patrick M/20/6"2'/167 at August 20, 2009 2:50 PM

10:57

Bested my PR by 12 minutes. The old PR happened to be my first ever CF WOD.

=D

Comment #303 - Posted by: Chu 30/M/5'7"/180 at August 20, 2009 2:50 PM

CFWUx3

"Karen"

20# ball to 8 foot target

6:37 PR by 2:33

Comment #304 - Posted by: Fit Mom in CT of CrossFit Persevere (F38/125/5'2") at August 20, 2009 2:50 PM

m/38/76/200

45# barbell thrusters

11:40

Comment #305 - Posted by: Chas at August 20, 2009 2:51 PM

As RX'd: 7:04

Comment #306 - Posted by: John 23/5'7/170# at August 20, 2009 2:52 PM

150 20lb wall balls, 20ft target:

7:32

first 35 unbroken

Comment #307 - Posted by: johnathon in seattle 28/5'8/160 at August 20, 2009 2:55 PM

5:44
I'll feel this in the morning.

Comment #308 - Posted by: Luke Mize at August 20, 2009 2:56 PM

So stoked! First time doing this

M/22/230(fat)/6'1

150 @ 22 lbs

First 113 unbroken.

5:14

Comment #309 - Posted by: Cameron at August 20, 2009 2:57 PM

Hello all! No 20lb ball at the globo-gym so had to sub 45 lb thrusters.

45lb thrusters 150 reps - 8:56

felt like i should work on some speed drills, so after WOD ran 9 .25 mile intervals seperated by .05 mile cool down periods. legs feel like jelly now...

Comment #310 - Posted by: jason abrahamsen at August 20, 2009 2:57 PM

M/32/146lbs/5'5"

As rx'd
6:46

Comment #311 - Posted by: Brandon Burritt at August 20, 2009 2:58 PM

50x95# thrusters
50x 65# thrusters
50x 45# thrusters

12:18

m/25/6'7''/262

Comment #312 - Posted by: ExCard08 at August 20, 2009 3:00 PM

150 wallball shot for time
subbed with 150 thrusters 40lbs DB
7:16

Comment #313 - Posted by: lfudickar at August 20, 2009 3:04 PM

First time posting, still getting into the crossfit groove and loving it!

15lb med ball
10 ft target
8:10
Getting there!!

Comment #314 - Posted by: FFMom at August 20, 2009 3:07 PM

45# barbell thrusters

11:37

Comment #315 - Posted by: Rob m/21/5'5"/150lbs at August 20, 2009 3:17 PM

cfwu x 3 (+90 pushups)

subbed 20lb dumbbell thrusters (40lbs total)

8:04

Comment #316 - Posted by: Crix (m/38/5'11/173) at August 20, 2009 3:20 PM

8:09 40# dumbell

Comment #317 - Posted by: Allie 38/M/165 at August 20, 2009 3:21 PM

Cfwu x 3

Sub 1 pood kb (35lbs) x 150

7:52

Comment #318 - Posted by: Ted c at August 20, 2009 3:22 PM

M/39/250/74"
Biggest they have is a 12# ball.
Did 150 in 9:22
Complete 200 in 13:18

Comment #319 - Posted by: Linwood Wright at August 20, 2009 3:28 PM

As rx'd...

12:30

Legs are toast!

Comment #320 - Posted by: Davis at August 20, 2009 3:30 PM

38M/5'10"/167#

W/U: jump rope 100 single-unders + 50 double-unders; 17 ROM exercises; 1 set of 18 reps on each of the following - 45# OHS, GHDSU, 25# back ext., strict pull-ups.

As Rx: 6:12.

C/D: PNF of hamstrings; static stretching of quads.

Off PR by 0:04. Squats to an 11-inch box. Not sure my shldrs were fully recovered from the last cycle.

Comment #321 - Posted by: rjf (Since 07-20-07. WOD no. 572) at August 20, 2009 3:31 PM

16 lb was the heaviest available.

10:07

Comment #322 - Posted by: Jon 25/m/190 at August 20, 2009 3:31 PM

Mark 9:20
Poor mental effort.

Comment #323 - Posted by: Mark & Theresa at August 20, 2009 3:32 PM

First Karen
45lb bar thrusters
14:10

Comment #324 - Posted by: Pete In Sun City at August 20, 2009 3:40 PM

M/52/5'11"/200

Scaled, (22# Heyer Homemade Medicine Ball)/9' vertical toss (wife yells when I hit the wall in the garage)

150 reps / 9:31

No mental effort...for a change, just didn't think about it...just counted the reps.

Comment #325 - Posted by: MikeF at August 20, 2009 3:44 PM

been doing crossfit fot about 4 weeks and love it. this was tough tho!! 19/m/78kb
20lb ball

150 in total

65, 35, 30, 20

7min 10seconds

Comment #326 - Posted by: will child at August 20, 2009 3:48 PM

8# ball
8 foot target
2 shoulders

5:39

Comment #327 - Posted by: Herm at August 20, 2009 3:49 PM

As Rx'd (14# Wallball to 8 ft target)

8:03 (Last time in March 23, 09 was 7:02)

Comment #328 - Posted by: Kimberly McLeish 28/F/115 at August 20, 2009 3:51 PM

as Rx'd

13.58

20/m/5'11"/163

Comment #329 - Posted by: Logan S at August 20, 2009 3:52 PM

Herm,

Two shoulders. Sweet!

Comment #330 - Posted by: Kevin C. at August 20, 2009 3:52 PM

m/5'9"/160

Had to use my homemade medicine ball which weighs 25lbs.

12:39

Awesome WOD

Comment #331 - Posted by: Mark (Go Blue Hens!) at August 20, 2009 3:52 PM

Wanted an extra challenge, so I did Elizabeth before Karen...bad choice.

Elizabeth - 4:13

Karen - 11:52

First time for Karen.

Comment #332 - Posted by: Stellfox at August 20, 2009 3:58 PM

30lbx150 dumbbell from floor to fully extended. no wallball

Comment #333 - Posted by: George at August 20, 2009 3:59 PM

First ever WOD!

As rx'd

M/21/5'8/160


8mins 21sec

That was freaking tough!

Comment #334 - Posted by: AgogeFit at August 20, 2009 4:02 PM

Rx'd in 8:27

Comment #335 - Posted by: bill m/50/72"/212 at August 20, 2009 4:02 PM

30yo, 5'11", 172lbs

Still no ball, so I did
150 45lb Thrusters

Time: 8:20

That's 1:26 better than last time. I think I just pushed myself more and tried to cut my breaks short of what I thought I needed.

Comment #336 - Posted by: Alton at August 20, 2009 4:05 PM

8.5 foot target (low ceiling) - 5.54

Comment #337 - Posted by: Mike Honcho M/30/5'10"/170 at August 20, 2009 4:05 PM

big difference with 20lb compared with 8lbs....(hurts more). from 7:07 to 10:09 this time.

Comment #338 - Posted by: Go at August 20, 2009 4:08 PM

6:45

with 25lbs plate thrusters

Comment #339 - Posted by: Brett_nyc at August 20, 2009 4:10 PM

7:26 as rxed
7:24 last time
6:47 still pr

Comment #340 - Posted by: Kyle A. at August 20, 2009 4:12 PM

8:50 as rx'd

Comment #341 - Posted by: Jonathan Paulson 6'7" 217 26M at August 20, 2009 4:14 PM

5:41 as RxD (PR)

Comment #342 - Posted by: ZachM_PantherCF_71''/190 at August 20, 2009 4:14 PM

7.48 rx'd

Comment #343 - Posted by: OJ at August 20, 2009 4:15 PM


6:50

Comment #344 - Posted by: Kiko at August 20, 2009 4:15 PM

as rx'd:
8:48

(previous: 7:39)

Comment #345 - Posted by: cory at August 20, 2009 4:16 PM

First time, as Rx'd at CrossFit Camp Pendleton:

7:58, I know I can go faster next time, it's a good workout for sure.

Comment #346 - Posted by: Eric at August 20, 2009 4:17 PM

#272 kevin! come on man, you making me look bad.

Comment #347 - Posted by: Jordan at August 20, 2009 4:21 PM

M/147/43

15 lbs ball

6:02

Comment #348 - Posted by: mitch at August 20, 2009 4:22 PM

With a 12 lb. Ball:
8:32

Comment #349 - Posted by: Colin K at August 20, 2009 4:22 PM

SUB: Thrusters = 9:12

Comment #350 - Posted by: Sly at August 20, 2009 4:24 PM

57 y.o. 5'10 154

150 wall balls + run 5 miles
12:03 + 39:20

I was/am just tired today. Pretty lackluster performance.

Comment #351 - Posted by: Ken_davis at August 20, 2009 4:27 PM

"Karen" w/ 6kg med ball (re: Comment #63)

13:45

Fuel: Starbucks Java Chip Frappuccino, Grande'

M/45/5'9"/195#/1900 EDT/90F/D.C.

Comment #352 - Posted by: J.T. at August 20, 2009 4:28 PM

8:25 20# thrusters

Comment #353 - Posted by: BSharp 23m/5'8"/185 at August 20, 2009 4:30 PM

todays wallball was a killer i got it done in 10mins 23 sec and it was pain for it being my fist week back

Comment #354 - Posted by: Alex Tate at August 20, 2009 4:31 PM

#246

The marks on the bar are just for uniform spacing. It helps you get the grip even and also helps you remember to set up on the bar and helps keep the grip consistent over time.

Comment #355 - Posted by: mkr3 at August 20, 2009 4:37 PM

M/23/6'/170

11:14

Not sure why I didn't post my time last time I did this WOD, but I'm pretty sure it was over 13min. I'll call this one a new PR.

Comment #356 - Posted by: Ian Morris at August 20, 2009 4:39 PM

8:52 Rx

Comment #357 - Posted by: Big Intel M/43/181 at August 20, 2009 4:39 PM

subbed 7kg (15.4#) medicine ball (heaviest ball at gym)
5:59

then
135# Front Squat
Dead Hang Pull-up
10,9,8,.....3,2,1
13:32

Comment #358 - Posted by: Blanco 31/M/72/198 at August 20, 2009 4:44 PM

as rx'd 13:12. 1st time meeting Karen.

Comment #359 - Posted by: Pete at August 20, 2009 4:45 PM

f/28/5'6"/125-ish this week :)

2 mile run
150 wallball shots with 10 lb. ball, which I can't throw very high since I live in a condo - 6:58

Think I'll feel this tomorrow.

Hello Scullenite CFers! Welcome back to school.

Comment #360 - Posted by: Sarah at August 20, 2009 4:49 PM

13:37

not the fastest time ever but what an awesome number.

Comment #361 - Posted by: court 6' 215lb 29yo m at August 20, 2009 4:55 PM

11:33
3:39 improvement
as RX'd

Comment #362 - Posted by: headhunter at August 20, 2009 4:56 PM

1st Karen- 7:45, but scaled big-time: only have 12# ball and 9' target. 1st 50 reps unbroken, then sets of 10 with short breather.

Rather than go for 250 reps with 12# ball, plan to make own 20# ball with old basketball.

Holy metcon batman!
Polar said maxHR was 184, which beats 1/2 mile runs last week, which maxed at 175.

Comment #363 - Posted by: mike at August 20, 2009 4:58 PM

9:15

Subbed 12lb medicine ball as this was the largest at my gym. However, I raised the target to 12ft high in hopes of balancing that out.

Comment #364 - Posted by: Alan Cook - 24/5'8"/161 at August 20, 2009 5:00 PM

Subbed 16# ball as that was the heaviest to be found at the globogym.

6:12

Comment #365 - Posted by: justinrocks M/35/173/6'1" at August 20, 2009 5:00 PM

male-30-6ft-185 45# barbell thrusters 6:58

female-30-5'4-110 35# barbell thrusters 9:04

Comment #366 - Posted by: nathan&brendle at August 20, 2009 5:01 PM

as Rx'd

11.35

Comment #367 - Posted by: Mike 24/5'10"/175 at August 20, 2009 5:05 PM

24 lb ball
7:22
rx'd

Comment #368 - Posted by: MattRing at August 20, 2009 5:06 PM

CF WU x 3

150 dumbell thrusters, 20# each hand. 9:18

The ball has got to be easier. Have to figure that one out...

But same sub last time was over 11 minutes.

Comment #369 - Posted by: Benny1 M/40/74"/220 at August 20, 2009 5:09 PM

150 Wallball shots
10:01

Comment #370 - Posted by: nganga at August 20, 2009 5:09 PM

29/m/186

Front squats, 3 x 10 @ 156

Two hours rest, then "Karen":

8:14 (PR by 2:15)

All reps below parallel and with bottom of 10' target showing beneath the ball while in contact with wall (09 Games standard).

Comment #371 - Posted by: Esteban - CrossFit Nasti at August 20, 2009 5:14 PM

AM: CFE Tabata Row (3.5 damper)
105m-99-102-97-96-92-90-95

PM:
Karen:
8:38
Absolutely disgusted with that time. 1:47 slower than last/first time with Karen. First time with actual dynamax ball which did make it a bit more difficult since it's bulkier. Sweat did not help either, need to learn to keep it off my body to eliminate that. I might redo this on Saturday if things are set up right for this cycle.

then

Power Clean 5x2
185# for all
Was really hard after smoking my legs with Karen.

Comment #372 - Posted by: Eric Gohl 22/5'10/163 at August 20, 2009 5:15 PM

9:48 Rx'd

Tried alternating back in forth with someone else during the WOD. Terrible for trying to get a good time, but a hell of a workout (Almost like wall ball tabatas).

Comment #373 - Posted by: Linker at August 20, 2009 5:16 PM

25/m/5'7/156#

Back on the Zone this past week. Doing 13 blocks and hoping to get back to around 145-150 pounds soon enough. Might upgrade to 14 blocks eventually. Feeling really glad I got back on the wagon; it's definitely not easy to do on base in Pensacola without a car to get to the store. Oh well; Marines make do :)

As rx'd: 9:00 on the button (PR by 3:00)

Comment #374 - Posted by: xpi at August 20, 2009 5:19 PM

m/30/6'3"/215
As RX'd First attempt:
7:49
Got a brand new med ball for this one. If you need quality stuff in NTX check out McKinney Gym Equipment. Great prices and most everything in stock!

Comment #375 - Posted by: Blake Burleson at August 20, 2009 5:19 PM

9:53 (pr)

Subbed: 150 Thrusters, 45#

Game Theory: I wanted to break 10 mins so I set my stop watch on 1 minute intervals and set my goal to do 15 reps within a minute, rest, and start at the top of the next minute. Rest time was about 25 seconds first minute and down to about 10 seconds at the start of last set of 15. Finished with 7 seconds on the clock to beat my last time by 4:38!

Definitely a new level of intensity for me!

Comment #376 - Posted by: Ronnieboy at August 20, 2009 5:22 PM

m/18/6'0/165

25 lb ball
10:53 pr

3:10 improvement

Comment #377 - Posted by: Ted at August 20, 2009 5:23 PM

m/24/160

subbed 45 lb thrusters (at home)

8:30

Comment #378 - Posted by: Mike T at August 20, 2009 5:24 PM

had to workout from home and only have 5kg ball.
5:06 (3 unbroken sets of 50)

Comment #379 - Posted by: dc3 at August 20, 2009 5:25 PM

As required finish time was 9 flat. First time doing this workout. I had a lovely time doing it.

Comment #380 - Posted by: Nestor Coris at August 20, 2009 5:25 PM

CFWU (-squats, + 300 jumprope)

No ball available: 45# barbell thrusters instead

13:00

Comment #381 - Posted by: John at August 20, 2009 5:26 PM

7:05 PR!
i decided to finish with a 1-1-1-1-1-1-1 sumo deadlift.
my legs and i arent talking.

Comment #382 - Posted by: drew o at August 20, 2009 5:27 PM

75 75LB thrusters. 21 min

Comment #383 - Posted by: JoeP at August 20, 2009 5:29 PM

150 x 10# (each) dumbell thrusters

09:17.26

Comment #384 - Posted by: FiZ at August 20, 2009 5:32 PM

WOD Karen
as rx'd,
6.07 (p.b. by 21 secs ) (50,30,35,35)
close to under 6,next time !
before snatch practice,wasnae rally warmed up enough as legs were still stiff fae b/s 5 x 5,f/s 5 x 5, rdl's 5 x 5,done on rest day.after worked on front lever progressions and L- sits,need to get a dynamax ball as the one i use is solid and bloody sare when it hits ye !gab,gab,gab,gab ! ouch ma ears ! only kiddin !

Comment #385 - Posted by: Pedro Barrera,Scotland at August 20, 2009 5:32 PM

Rx'd
9:51

Comment #386 - Posted by: Josh M/34/74"/195# at August 20, 2009 5:34 PM

First time ever as RX'd. 11:52. No food today. Stupid cleanse diet!

Comment #387 - Posted by: Josh G at August 20, 2009 5:35 PM

12# med ball
9:17

Plus

CFE Tabata run w/12 degrees and 6.0mph

Comment #388 - Posted by: Deano at August 20, 2009 5:37 PM

20# Ball
10# Target
100 Wall Ball Shots
5:58

Comment #389 - Posted by: Bret C M/50/178# at August 20, 2009 5:38 PM

CFT, modified for rd 2 of CFSB
BS, 195, 205, 215
Squat Clean, 95, 115, 125f
DL, 295, 315, 325f

At Muscle Gym, San Quintin, Baja.

Comment #390 - Posted by: mas 52/M/150 at August 20, 2009 5:40 PM

F/48/129 subbed 12 lb. medicine ball

11;35

Comment #391 - Posted by: dave and belinda at August 20, 2009 5:41 PM

Scaled to BrandX pack, used 8lb dynamax
17:26
measured 10ft target. Most had the entire ball over, some halfway, some maybe 8-10" under. I'll try to be more virtuous with that next time. There were reps I didn't count and redid.

Comment #392 - Posted by: Camille F/38/132ish/5'4" at August 20, 2009 5:42 PM

As rx'd 7:55. Never done Karen before, she is a naughty girl

Comment #393 - Posted by: Kade at August 20, 2009 5:42 PM

not bad used 14# ball
5:44

Comment #394 - Posted by: Anita at August 20, 2009 5:43 PM

As Rx'd. 9:04.

Comment #395 - Posted by: Erik 28/M/76.5"/200 at August 20, 2009 5:43 PM

9:46 as rx'd

Comment #396 - Posted by: IronMike m/26/5'10"/165 at August 20, 2009 5:46 PM

Subbed for DB thrusters (20lbs each), and scaled to 100 reps.

13:08

Comment #397 - Posted by: FKarcha at August 20, 2009 5:46 PM

27/6'4"/230ish

as rx'd 6:30 (PR!)

(Previous = 7:55)

Comment #398 - Posted by: Justin Farina at August 20, 2009 5:57 PM

10:56. With a 10kg ball.

About a minute faster than last time, which I did with 40-lb thrusters.

That sucked.

Comment #399 - Posted by: Nick Wise at August 20, 2009 5:59 PM

27/m/170

I didn't have a 20lb ball so I used a 10lb and doubled the amount to 300, so...

10lb x 300 = 12:59

Funny story if you're interested...

I had just gotten done and went to get a drink of water amidst the stares that I always get at my "globo-gym." On my way back to collect my things off of the floor a guy walked in front of me and I was forced to go around him, therefore putting more weight on my leg then I was ready for. Well, this WOD killed my legs and I immediately fell down to the ground and started laughing and the guy asked "Dude, are you ok?" I said "Yeah, it's just this CrossFit thing."

I've never had so much fun doing work-outs that just left me totally defeated. Thank You CrossFit!

Comment #400 - Posted by: deezy at August 20, 2009 6:05 PM

Well, unfortunately I had a 15 lb ball so not as rx'd

6:10

21/m/155/5'8

Comment #401 - Posted by: Clack_Attack at August 20, 2009 6:08 PM

18:52 2x20# db thrusts - my first crossfit throwup - hope more to come

Comment #402 - Posted by: ben at August 20, 2009 6:12 PM

12lb ball, 10 ft target
11:45

Looking forward to big improvement next time. Last 50 were really tough.

Comment #403 - Posted by: Paul_C m/39/6'/175 at August 20, 2009 6:19 PM

9:42


As rxd, first time, love it! I'll have to push myself a little harder next time, I know I could do better.

Beth 9:26

15 lb dumbell thrusters

Comment #404 - Posted by: Anthony Pullol 36/M/5'11"/200 at August 20, 2009 6:22 PM

One thing I noticed doing this WOD for the first time is that you must relax your shoulders after receiving the ball going into the squat. This is assist in lowering the fatigue of your shoulders. Tell me if you agree or disagree.

Comment #405 - Posted by: Blanco 31/M/72/198 at August 20, 2009 6:25 PM

6:51 PR

6kg Ball, 8 Ft Target

Comment #406 - Posted by: Julie D F32/116 at August 20, 2009 6:30 PM

9:40
14# ball

Comment #407 - Posted by: dcyn at August 20, 2009 6:35 PM

Been some time since I last posted. Todays WOD: 225lbs, 48y/o 11:31, and met the ground. I admire all under 8 min, wow! You are my CF Gods! We had a few sub 7 today at our sub-crossfit gym here in San Marco, aka Jax florida. We miss ya Allen Cook, bet ya did a sub 6 dude, the etz

Comment #408 - Posted by: KPetz at August 20, 2009 6:37 PM

DL 345x3, Karen 7.56, PR. That lady does not disappoint.

Comment #409 - Posted by: Apolloswabbie 6'2" 205 45 yoa at August 20, 2009 6:41 PM

31/m/196

7:58 as rx'd.

Comment #410 - Posted by: SAT at August 20, 2009 6:42 PM

11# ball (heaviest available) 11 or 12 foot target

6:20

Comment #411 - Posted by: Will C at August 20, 2009 6:42 PM

17:25

Comment #412 - Posted by: ccraft at August 20, 2009 6:48 PM

14:53

For time:
150 Wallball shots, 23 pound ball, 9' Air target

First time doing this.

Comment #413 - Posted by: Alfie at August 20, 2009 6:51 PM

I am new to Crossfit and this is the first time with Karen, and holy cow was she not nice to me!!

8:45 as prescribed....

Can't wait til tomorrows workout!!!

Comment #414 - Posted by: Christopher Gile at August 20, 2009 6:53 PM

f/28/5'0"/108
With 20 lb ball and 8-9 foot target
14:06
This sucked, but like that I used the heavy ball.

Comment #415 - Posted by: Kat at August 20, 2009 6:55 PM

7:34 as rx'ed

Comment #416 - Posted by: Rory Mac at August 20, 2009 6:56 PM

24lb med ball- 7 min flat

Comment #417 - Posted by: Lost Boy at August 20, 2009 6:57 PM

M/23/5'10"/175

1st time for Karen
4:42

Comment #418 - Posted by: Tim H. at August 20, 2009 7:00 PM

last time 11:07
this time 10:37!

Comment #419 - Posted by: Sri from B'ham AL (29/m/5'8"/180lb) at August 20, 2009 7:01 PM

Matt: 12:37 (16# ball)
Karen: 14:22 (10# ball)

Comment #420 - Posted by: MattP (m/48/5'11/175) at August 20, 2009 7:03 PM

M/29/6'4"/202

Rx'd

6:39 PR

Comment #421 - Posted by: Brian Panther_CrossFit at August 20, 2009 7:03 PM

10:13

Comment #422 - Posted by: MJ @ Practice CF at August 20, 2009 7:04 PM

18:43 outside @ cf santa barbara w/ tyler (9:03)vs
10:52 8/7/08 (couldn't have been 20lbs ball!)

Comment #423 - Posted by: kevin o at August 20, 2009 7:05 PM

14:06
20# ball at 10' target

Comment #424 - Posted by: I_m_Sam at August 20, 2009 7:08 PM

M-30-185-6'
CFWU x 3
Karen

8:12

Comment #425 - Posted by: stojo at August 20, 2009 7:12 PM

M/25/187/5'9"

"KAREN" 150 THRUSTERS 20# DUMBELLS 2 EACH

CFWU x 3 (L pullups)

TIME: 16:10 My legs were fine thru out the WOD, shoulders and arms were toast from the start

(Time was horrible, I dont know whats up with my energy. Its like at the start of the WODs I am struggling, I think it just a mental hurdle because near the end of the WOD I had more energy. Does any one experience this too?)

DO WORK!!!

Comment #426 - Posted by: BlackCatX-Fit at August 20, 2009 7:14 PM

12:16

27/m/225/6'4

Comment #427 - Posted by: Ambro at August 20, 2009 7:14 PM

As RX'd: 8:37

Loved this WOD. Might be my favorite.

Comment #428 - Posted by: Sean S. 22/6'3/196 at August 20, 2009 7:15 PM

USCG ELIZABETH CITY, NC
m/22/6'1"/193

Tough WOD
8:45

Comment #429 - Posted by: Corey at August 20, 2009 7:17 PM

First of all she is 6, please someone read my mind and tell me exactly what we were trying to show? apparently Brad knows. My daughter like to look at pictures of herself working out like the big girls, so while taking pictures of clients as a training tool, she asked for a picture. No one said it was perfect, but atleast she isn't playing video games while a mouth full of chip and a glass of mountain dew. Way is it that everyone thinks their a expert. Brad i hope your kids a elite athlete and they come out of your snatch, doing perfect jerks, and there first pood is perfect. If you want come down to my box and teach me how to be a good trainer, apparently you know more than my trainers and myself. Dude get a life, no one cares about what you think about my daughter form.

Comment #430 - Posted by: greg the girls father and trainer at August 20, 2009 7:18 PM

This is the first time I met Karen.
15# ball as RX'd in 8:12. Great WOD!!!!!

Comment #431 - Posted by: Lauren-CFSD at August 20, 2009 7:20 PM

Awesome. My legs are still on fire. I'm affraid of sleep tonight. I'm sure I'll cramp up. Anyway as Rx'd

20 lbs ball
10' target
10:03

Comment #432 - Posted by: Kell_e at August 20, 2009 7:21 PM

34/M/6'00/185

8:09 (pr)

First pr in several weeks. I used the GymBoss timer to help keep me on track. I set it for 15 seconds and the plan was to do 5 reps every time it beeped. That would have been 7:30 but I slid off the pace a few times. All in all, very pleased with the pr. (Previous was 9:15)

Comment #433 - Posted by: Dan D. at August 20, 2009 7:21 PM

m/19/165

about 17 mins

Comment #434 - Posted by: nwforrer at August 20, 2009 7:22 PM

22.4 lb ball 10' target
150 reps
8.41 PR

Comment #435 - Posted by: CRAthens 38/M/603/190 at August 20, 2009 7:23 PM

took this party outside!

10' target
12 lb ball (highest available)

10:20 (much slower then the 1st attempt)

Comment #436 - Posted by: Elisha Martellacci_f/28/163lbs/5'10" at August 20, 2009 7:29 PM

7:22 first time with Karen. Couldn't find a 20# ball at the gym. For that matter, couldn't find any balls at the gym aside from a lonely 7 pounder off in a corner. Lame. Still a good workout though.

Comment #437 - Posted by: Dave at August 20, 2009 7:29 PM

5:27 as rxd

Comment #438 - Posted by: bart -m/5'9"/20/155 at August 20, 2009 7:30 PM

D
@ home
15# ball
9:05 (PR by 3:01)

next time bump to 20# ball if available

Comment #439 - Posted by: waderpro at August 20, 2009 7:30 PM

328~ HERM, 2 shoulders...EXCELLENT!

#431~ my 3 daughters also CF..the 9 year old being my diesel WOD girl! I agree 100% that they aren't perfect, but when are adults showing perfect form all the time? And, you are right on with the fact that your daughter is ACTIVE and not stuffing her face with the chips/twinkies and soda while watching TV.

WAY TO GO MUNCHKIN- keep up your great training with your dad!

Comment #440 - Posted by: Fit Mom in CT of CrossFit Persevere (F38/125/5'2") at August 20, 2009 7:30 PM

6:19 (as rx'd)

First 50: unbroken in about a minute (rest)
Second 50: 20,15,10,5 by 3:30 (rest)
Third 50: 10,10,10,10,10 seemed like forever. (Pass out on floor)

So, in summary, my first date with Karen started off well, but things got kinda rough about halfway through. By the end of the date, I was looking at my watch and counting the seconds until it was over. I don't plan on hearing from her for quite a while.

Comment #441 - Posted by: StunZeed m/29/205# at August 20, 2009 7:39 PM

M/25/158#/5'7"

Long day. Still got a PR though!

As Rx'd

Time: 12:24 (PR by 1:35)

Comment #442 - Posted by: Ransom at August 20, 2009 7:41 PM

as rx'd:

13:05 = weeksauce

Comment #443 - Posted by: Brian "rhabdo" Soriano at August 20, 2009 7:48 PM

m/40/6'0"/192

14# ball

6:10

Comment #444 - Posted by: Jeff H at August 20, 2009 7:57 PM

M/35/184#

7:10 14# ball, as it was all we had...

Comment #445 - Posted by: BillB at August 20, 2009 7:59 PM

could only get a 10lber

5:44 (first time)

Comment #446 - Posted by: Gabe at August 20, 2009 8:00 PM

37/m/185/6'
10 pound ball (all we have)... 150 x

6:39
Then 50 burpees to try and make up for the missed 10 pounds

27/f/145/5'01"
10 pound ball (all we have)... 150

9:07


Comment #447 - Posted by: Jeremy A. Olive at August 20, 2009 8:02 PM

Been doing CF on/off for a year now as I have been mixing with traditional weightlifting. Full steam ahead with CF now...

38/M/225/5'10"

rx'd
11:30

Comment #448 - Posted by: ldb at August 20, 2009 8:08 PM

rx'd

7:36

Comment #449 - Posted by: David Musgrave M/22/5'9"/190 at August 20, 2009 8:08 PM

45# barbell thrusters: 6:30

Comment #450 - Posted by: ryan 32/6'/184 at August 20, 2009 8:09 PM

First time with "KAREN" With a homemade ball i just finished, the ball ended up about 21 1/2 lbs (but i didn't have a scale at the time, and it felt close enough)::

otherwise as Rxed: 7:56.

Comment #451 - Posted by: wyatt22 at August 20, 2009 8:10 PM

rx'd

7:36

Comment #452 - Posted by: David Musgrave M/23/5'9"/180 at August 20, 2009 8:10 PM

12:10

Comment #453 - Posted by: ToddJ(44/175/5'10") at August 20, 2009 8:10 PM

M/23/185/5'10

Karen as RX'd 7:59

Last time had to use thrusters which I finished at 8:55. So it is a PR.

Comment #454 - Posted by: ryan u. at August 20, 2009 8:15 PM

subbed 40# thrusters
12:36

Comment #455 - Posted by: nick at August 20, 2009 8:18 PM

used 23# ball to 10' target: 6:24
my wife used 18# ball and 8-9' target: 8:05. PR for me by just over a minute. First time for my wife and she kicked butt.

Comment #456 - Posted by: Allen in IA 34/6'1"/181 at August 20, 2009 8:22 PM

1st posted CrossFit workout -
Nov broke collar bones, shoulder blade, ribs.
working back.
Subbed 10# ball, 7:30 (Did 5x30 reps, took 1 min per set, then rested 30 secs)
52/205/6'0"

Comment #457 - Posted by: Michael J at August 20, 2009 8:22 PM

Started of with:

Power Clean
5x2

150#
155#
160#
165#
160#

A few days ago 165# was my new 1 R.M. Today I cleaned it twice with barely four seconds between.


Then:

"Karen"
(scaled)

For time:
150 Wallball shots, 20 pound ball

The first time I did this I used an 8' target, so I did this time as well.

9:20


My previous time was from May, and was 12:40, so this was a big p.r.

Comment #458 - Posted by: Goat 33/m/195/5'-11" at August 20, 2009 8:22 PM

bwt-235

as rx'd: 8:59

Comment #459 - Posted by: Raze at August 20, 2009 8:24 PM

time - 9:11 but i only had a 15lb ball to work with

Comment #460 - Posted by: chris bower at August 20, 2009 8:27 PM

11:12 as rxd.

Comment #461 - Posted by: Bert86 m/40/182/6' at August 20, 2009 8:27 PM

no ball
subbed 45 lb thrusters

5:20

Comment #462 - Posted by: Alexis M/23/5´4"/129 at August 20, 2009 8:30 PM

10:57 (PR)

Comment #463 - Posted by: Hari at August 20, 2009 8:31 PM

M/27/212

7:43 w/ 18 lb. ball

1st Karen.

Comment #464 - Posted by: JK at August 20, 2009 8:35 PM

24/m/175

as rx'd

5:07

Comment #465 - Posted by: NickR at August 20, 2009 8:39 PM

Scaled to BrandX's Porch: 20# x 100

11:26

I'm using this weird medicine ball with handles on the sides for my wall balls...makes catching it difficult. Took too long of breaks on this one. Less rest next time!

Comment #466 - Posted by: angstadt at August 20, 2009 8:43 PM

7:13

Comment #467 - Posted by: cja at August 20, 2009 8:45 PM

7:25 as Rx'd
PR!! Last time was 9:38

Comment #468 - Posted by: Mike D. m/27/154/5'8" at August 20, 2009 8:45 PM

25/m/6'1"/170

Subbed 45-pound barbell thrusters.

16:24

Legs are surprisingly OK; shoulders are toast.

Comment #469 - Posted by: Ian C at August 20, 2009 8:52 PM

geez first time for this

15 min 8 sec.

with 10kg ball and about 9-9.5 feet didn't really have a tape measure so I jumped and eye balled it

Comment #470 - Posted by: Steve B 23/m/5"9/170# at August 20, 2009 8:55 PM

as rx'd
8:50

Comment #471 - Posted by: s2 at August 20, 2009 9:28 PM

88 wall balls at 17 lbs

5:12

Comment #472 - Posted by: rawhide at August 20, 2009 9:28 PM

MGySgt. USMC M/47/6'2"/208

Last time I did this was 16 & change 16:23?
I know I have been slacking off a bit for the past 3-4 weeks but today is still a PR for me.
12:18. I really do need to follow the rules better. Like doing a warm up and a cool down, watching the diet. ha ha ha

I was thinking about all that kind of stuff during the WOD. Yup gotta start doing better.

Keep em coming Coach and Thank You.

OooRahh CrossFit

Comment #473 - Posted by: W.D. at August 20, 2009 9:31 PM

m/30/6'/190

18lbs ball
9:57
1st karen
shoulders were toast during workout
thighs cramped after

Comment #474 - Posted by: Neal at August 20, 2009 9:40 PM

8:07 but my ball is not 20punds I guess, have no idea how heavy it is, but I choose the heaviest in our gym and i believe it is around 10pounds .

Comment #475 - Posted by: tyomacho 26M 6' 200 at August 20, 2009 9:45 PM

m/23/5'11"/173

subbed 45# thrusters

6:07

Comment #476 - Posted by: msb at August 20, 2009 10:24 PM

m/23/5'11"/173

subbed 45# thrusters

6:07

Comment #477 - Posted by: msb at August 20, 2009 10:25 PM

m/40/5'4"/139

9:51
about a minute slower than my best time

Comment #478 - Posted by: FnTX at August 20, 2009 10:38 PM

8:06 as rx'd

* uneven terrain
* 20# ball to 10' target on tree
* 50 in a row, then sets of 10

Comment #479 - Posted by: MarcusG 5'9" 165 at August 20, 2009 10:43 PM

as rx'd

time = 8:08 (PR by 1:40)

Comment #480 - Posted by: Paul S_31/185/6'0 at August 20, 2009 10:55 PM

I think I've been underestimating what Paleo is doing for me!

I treated power cleans as a warm up but I know I could of got 175 easy. I just didn't go for it

Power Cleans (2 rep):
135, 155, 155, 155, 165

I took way too many breaks in Karen. Even though I'm satisfied with my time, I could of pushed myself harder. I need to get myself at an affiliate and get out of my comfort zone someday!

Karen (with a 22 lb home-made wall-ball)

My time: 9:05!

I promise to go all out at the 30 day evaluation WODs!

"PROPS TO THA FRAT!!!"

Franiel

Comment #481 - Posted by: Daniel Krull AKA "Franiel" at August 20, 2009 11:01 PM

22 / M / 5'9" / 135lb

Made up Linda today at about 2/3 scale, but lower for the bench press. I could have added 5lbs to the bench; I'm stronger than I thought.

10-9-8-7-6-5-4-3-2-1
135lb deadlifts (body-weight)
80lb bench presses (60% body-weight; should have gone 85lbs)
65lb cleans (50% body-weight)

46:57

That was the most devastating WOD since my first Nasty Girls.

Comment #482 - Posted by: BC at August 20, 2009 11:17 PM

subbed 150 thrusters with 45lb bar

time: 11'15

Comment #483 - Posted by: ccfeldt at August 20, 2009 11:37 PM

m/178cm/89kg/33y
10:57 - first time
first 30 unbroken then sets of 10

Comment #484 - Posted by: gepeto at August 20, 2009 11:46 PM

28/m/78kg

6:06 (PB)

Subbed 20kg DB thrusters

Comment #485 - Posted by: pz at August 20, 2009 11:57 PM

as rx'd
10:54

Comment #486 - Posted by: Mad Hatter at August 21, 2009 12:20 AM

used 20kg Barbell thrusters

10:48

Comment #487 - Posted by: Kenno@CrossFit Territory at August 21, 2009 12:53 AM

Used 14lb ball -only one available
6:03

Comment #488 - Posted by: 42elysium at August 21, 2009 2:18 AM

Preceded by 090817 and 090818

12:12

Comment #489 - Posted by: Darren 37m/5'10"/220, Pasadena, CA at August 21, 2009 2:25 AM

As Rx'd
7:42

Comment #490 - Posted by: TomO/42/M/200 at August 21, 2009 2:41 AM

As RX'd
9:55 (homeade wallball opened up at rep 125, so had to perform surgery giving me a 3 minute or so break, so time should probably be somewhere around 10:30)

Comment #491 - Posted by: bsw at August 21, 2009 3:48 AM

as rx'd 12:53

Comment #492 - Posted by: bill b at August 21, 2009 3:51 AM

6min 59s

150 full squat wallballshots with 23Ibs wallball.

Comment #493 - Posted by: Jonathan m/25y/6'/190 at August 21, 2009 4:23 AM

Subbed dumbbell thrusters (20# per hand)
approx. 7:30

Comment #494 - Posted by: maetheri M/20/5'7"/148 at August 21, 2009 4:43 AM

8:27 with 45lb bar thrusters

Comment #495 - Posted by: Ryan at August 21, 2009 4:46 AM

13:29

16lb ball 10' target

I am not a fan of Karen...my wall balls are the picture of ineffiviency. Which means I need to work on them MORE!!! :)

F/36/5'7"/135

Comment #496 - Posted by: Bonnie W at August 21, 2009 5:16 AM

M/27/6'0"/175

as RX'd:
15:06

I was down to sets of 10 by the end of it.

Comment #497 - Posted by: Thomas W at August 21, 2009 5:35 AM

subbed 45# bar thrusters instead - 11:49

it really stinks to WOD by myself...no secret competition going on... plus it's also my first modified Karen.

Comment #498 - Posted by: rickybobby at August 21, 2009 5:45 AM

M/31/6'5"/208

As rx'd

5:39

My buddy in Charlotte = 4:39. I am sending ninjas to dispose of him.

Comment #499 - Posted by: Sensei at August 21, 2009 5:46 AM

9min25sec, sub 17.5kg thrusters

Comment #500 - Posted by: Tamas at August 21, 2009 6:01 AM

12lb bsll

6:26

Comment #501 - Posted by: Jerry M [37/M/250/6'2] at August 21, 2009 6:04 AM

not rx'd. need to make a 20 lb. ball.
12 lb ball to 10 ft.

7:08

Comment #502 - Posted by: jbear 35/m/6' 220 lbs at August 21, 2009 6:13 AM

M/63/194-"Karen"
For time:
150 Wallball shots, 15 pound ball
12:29

Comment #503 - Posted by: peejay2 at August 21, 2009 6:22 AM

F/27/114

100wb
9:57

Comment #504 - Posted by: shell at August 21, 2009 6:25 AM

BradyB and Kpowers, if you go crazy because this girl is hyperextended then you should definitely avoid seeing what young girls do during their gymnastic training and competitions.

Comment #505 - Posted by: Tamas at August 21, 2009 6:29 AM

8:51 subbed dumbbell thrusters, 20lb in each hand

Comment #506 - Posted by: gary martins at August 21, 2009 6:31 AM

F/47/170
150 WB 10#
9:08 - My legs were jello!

Could not find the 12# at the gym.
First time I did Karen at 17:32, not long
after having knee surgery.

Comment #507 - Posted by: brownie at August 21, 2009 6:45 AM

25/m/5'8"/145

150 45lb DB thrusters (one DB, held like a ball)

Me:10:49
Jake: 14:21
Craig:16:46

Comment #508 - Posted by: Matt Laney at August 21, 2009 6:47 AM

Its ok to voice your opinion. I am just glad that Jeff Martin and Cyndi appreciate my hard work and love for CrossFit Kids. Thanks everyone for your support......If i'm lucky you might see her at the games one day.........one love

Comment #509 - Posted by: greg the girls father and trainer at August 21, 2009 6:47 AM

subbed thrusters with 20# DBs. 15:24

Comment #510 - Posted by: Travis K. at August 21, 2009 6:49 AM

Correcting previous post:

subbed thrusters with 20# DBs. 13:24

Comment #511 - Posted by: Travis K. at August 21, 2009 7:01 AM

with 18lb ball 4:14

Comment #512 - Posted by: Simon at August 21, 2009 7:17 AM

Linds 6:05
has 7:05
mo 7:15
Reba 8:40

did a tabata run afterwards..
feelin pretty good.

Comment #513 - Posted by: Abbas M at August 21, 2009 7:17 AM

2.8 miles in 23 minutes (8:13/mi)
Miles Splits - 7:12/7:04

M/25/160

Comment #514 - Posted by: Joshua at August 21, 2009 7:42 AM

M/20/6'1"/202

9:30..Wow..almost fell down stairs after this one..woo hoo..

Comment #515 - Posted by: Meat at August 21, 2009 7:42 AM

1000m row
CFWU x 3
karen scaled
45# barbell thrusters
80 reps.
9:48

Comment #516 - Posted by: surffire at August 21, 2009 7:44 AM


Karen Rx'd

No ball to sit on.!

7:59

Comment #517 - Posted by: Oliver AA at August 21, 2009 7:51 AM

10:58

Comment #518 - Posted by: pete at August 21, 2009 7:57 AM

M/41/5'11"/185

~13.6# homemade "wallball"

8:59


Comment #519 - Posted by: nutfam at August 21, 2009 8:09 AM

WOD - 9:47 PR

Comment #520 - Posted by: Rebar [50y/m/10st8/70"] at August 21, 2009 8:11 AM

WOW, Been crossfitting (is that a verb?) for two months now. This is my first workout AS RX'D !!!! Yeah I drank the koolaid:)

37yrs 220 lbs 14:26 Karen you're my girl

Comment #521 - Posted by: Justin at August 21, 2009 8:18 AM

30/m/71"/180/Taji, Iraq

9:54 as Rx'd

Comment #522 - Posted by: Archer6479 at August 21, 2009 8:30 AM

I did Karen for the first time on monday and my quads are still sore and its friday!!

Comment #523 - Posted by: nick b at August 21, 2009 8:32 AM

Wall ball 150 shots

6kg ball time 8mins 42sec

Quicker than last time (previous 10min 21sec)

Snatch practice before, usually if I'm going to fall it's on my butt , kept falling on my knees this time, butt has more padding, got sore knees now.

Pony did as you asked!

Good Fun

Comment #524 - Posted by: Elaine in Scotland at August 21, 2009 8:56 AM

F/33/5'2/123

8:48 (1 second over PR)

12# (no 14# ball)
9 foot target

after day of rest & one bottle of wine! :(

Comment #525 - Posted by: Jessica, CrossFit RBB at August 21, 2009 9:00 AM

30 yom, 185 lbs


9:18 (pr) as rx'd

Comment #526 - Posted by: Jeff Weltmer at August 21, 2009 9:03 AM

subbed thrusters with 20 pound dumbbells

8:43

Comment #527 - Posted by: Manchild at August 21, 2009 9:07 AM

First time doing Karen; 3 wks at CrossFit.

150 @ 18# ball

13:18

Comment #528 - Posted by: Dave T at August 21, 2009 9:09 AM

As RX'd to 10ft target: 9:18 Shoulders were limiting factor.

Comment #529 - Posted by: R.Lee_Seattle at August 21, 2009 9:14 AM

first time doing Karen 150 wallballs in 11:00 minutes

Comment #530 - Posted by: Mr. William at August 21, 2009 9:15 AM

Did push press right before - 65/95/105/115/115/115/125

Did Karen as rx'd in 8:31

Comment #531 - Posted by: jlyssand - 27/M/165/5'11 - Seattle at August 21, 2009 10:05 AM

wu 5 min row.

150 shots with 14lb ball

12:45

Comment #532 - Posted by: adam 40/M/5'7"/174 at August 21, 2009 10:15 AM

30/m/6'4"/210

First time WOD, used 15lb med ball (largest at gym), 10:55

Nice workout, just hope it doesn't interfere with my heavy lifting tomorrow.

Comment #533 - Posted by: Ben at August 21, 2009 10:44 AM

16:40 with 25# dumbell thrusters

Comment #534 - Posted by: Zach M/18/5'9"/150# at August 21, 2009 10:52 AM

M/29/6'/190

8:22

Comment #535 - Posted by: Tyler Moyer at August 21, 2009 10:53 AM

M/28/175/72kg


Subéd Wallball with 14 pounds dumbell

6:11

Comment #536 - Posted by: Jess Hviid Skov at August 21, 2009 10:54 AM

sub'd thrusters with 25lb plate due to lack of med ball

Comment #537 - Posted by: Lance 27/M/69in/187lbs at August 21, 2009 10:59 AM

8:14

Comment #538 - Posted by: MASON EWTON 28/6' 0"/175 DENISON, TX at August 21, 2009 11:18 AM

29/M/175

14:24

25# ball

Comment #539 - Posted by: Jeff M at August 21, 2009 11:28 AM

My third ever CF workout and first Karen.
10:28

Comment #540 - Posted by: Glenn at August 21, 2009 12:01 PM

as rx'd 11 min flat

Comment #541 - Posted by: Ben L at August 21, 2009 12:26 PM

12:29

Comment #542 - Posted by: Wayne at August 21, 2009 12:50 PM

21/m/195

somewhere in the 9s im pretty shaky

Comment #543 - Posted by: foesublime at August 21, 2009 12:53 PM

i got it in 10:23...me and this other guy are striving for the games sooo i gotta drop a lot of time still

Comment #544 - Posted by: newb at August 21, 2009 12:55 PM

subbed 20lb dumbbell thrusters (40lbs total)

9:34

Comment #545 - Posted by: Dryw m/30/5'9/165 at August 21, 2009 12:59 PM

subbed 20lb dumbell thrusters

17:45

first time trying crossfit

Comment #546 - Posted by: Yello at August 21, 2009 2:11 PM

subbed 25 lb dumbbell thrusters.

13:33

Comment #547 - Posted by: KieranGT_22/5'11"/170 at August 21, 2009 2:16 PM

9:03 as rx'd

Comment #548 - Posted by: benji at August 21, 2009 2:33 PM

7:22 rx

Comment #549 - Posted by: Derek M/228/6' at August 21, 2009 2:41 PM

2 sets (100/50) in 5 minutes flat.

Used a 12# ball though (heaviest available), so not as impressive...

Comment #550 - Posted by: blckorder at August 21, 2009 2:41 PM

M/32/5'4"/142lbs
As rx'd
7:08 PR by 14 seconds

Comment #551 - Posted by: Matt Burritt at August 21, 2009 3:17 PM

22/M/185- 3:50
18/M/165- 5:50

Comment #552 - Posted by: Rich Froning at August 21, 2009 3:53 PM

SUBBED : 150 Burpees for time

15:14

Comment #553 - Posted by: Paul A at August 21, 2009 4:04 PM

6:40 as rx'd first time with ball not thrusters

then 3x10 of squat, bench, row, dips

later,
b
m/32/5'8-1/2"/167

Comment #554 - Posted by: brian p at August 21, 2009 4:14 PM

Did Karen on 8/4/09

150 unbroken, 10' target, 20# ball
4:30
Will film next time

Comment #555 - Posted by: Hacksaw at August 21, 2009 4:28 PM

5:50

w ~22 lb med ball

Comment #556 - Posted by: tyler 29/m/200 at August 21, 2009 4:33 PM

5:56

w/ 8lb med ball.
(all I could find, but it was still a great workout, I think 20lbs could have killed me :) )

Comment #557 - Posted by: Joel at August 21, 2009 4:45 PM

Rx'd 10:56 (pr)

Comment #558 - Posted by: GU997 at August 21, 2009 5:15 PM

17:16, 20.4lb basket ball, sets of 10

Comment #559 - Posted by: Matt K./150/5'10 at August 21, 2009 5:24 PM

150 45lb barbell Thrusters, 16:08.
25,20,20,15,15,10,10,10,15,10

Next time warm up wrists!!!

Comment #560 - Posted by: BPemberton at August 21, 2009 5:56 PM

10:40 w/ 150 bar thrusters. (Did sub 9 w/ 6kg ball last time)

Gym doesn't have a ball heavier than 6kg, so I sub'd with thrusters. First set of 20, followed by sets of 10 afterwards. Probably had more in the tank. Need to manage work/rest ratio better and time will go down. BTP.

Comment #561 - Posted by: Ben (71", 190#) at August 21, 2009 6:24 PM

Holy cow! I cant believe how defensive folks get over some polite criticism on form. That is NOT the attitude a CF Trainer should be taking IMO.

Whether you like it or not sir, when your daughters picture was posted it became not only representative of your training but her current ability.

The criticism was not only warranted but POLITE as well, and your reply was nasty and IMO uncalled for.

I for one have been training for 9 years and while you may or may not have more knowledge than I, I certainly felt confident enough to offer the opinion I wish someone had given me when I was her age.

A simple reply of "yes we know about her weak TVA, and are currently working on it. She just wanted to be pictured on the .com" would have been polite and efficient.

As your post stands, you are only coming across as thick headed, defensive and confrontational.

Comment #562 - Posted by: Kpowers at August 21, 2009 6:29 PM

Put about 40lbs of books into backpacks and did thrusters
Me: 10.05
Phil: 13.01

Comment #563 - Posted by: Ryan at August 21, 2009 6:51 PM

12:36 as rx'd

Comment #564 - Posted by: Travis W at August 21, 2009 7:31 PM

CFWU: 10-5-5

WOD: 14:45 As Rx'd

Comment #565 - Posted by: NCrouther at August 21, 2009 7:46 PM

10:07 vs 12:09 previously.

I train my 10 year old son and as it happens did some deadlifts last night. His form is decent but not great. I keep the weight lightish and continually emphasize keeping a "pretty back". He's doing great and will certainly get better over time. My 4 year old daughter wants to train too and does push ups that are quite shallow. I tell her that is fantastic and she just beams. In time I'll get her form better but for now it is great. One step at a time.

Chris.

Comment #566 - Posted by: Smithy m/49/5'10"/163 at August 21, 2009 8:02 PM

15# med ball

6:20

Comment #567 - Posted by: ferb44 at August 21, 2009 8:07 PM

10# DBs Thrusters
150 reps

8:12

Comment #568 - Posted by: flyingfleet at August 21, 2009 8:10 PM

m/40/170/5'10"

150 1 Pood KB Clean and Squat Press

19:40"

Comment #569 - Posted by: gregorioz at August 21, 2009 8:21 PM

6:10

10 pound ball was the heaviest they had

Comment #570 - Posted by: Andrew at August 21, 2009 8:25 PM

20 min with 25lb

Comment #571 - Posted by: mnf at August 21, 2009 8:43 PM

14:01 w/ 10# ball

Comment #572 - Posted by: grant 178 at August 22, 2009 12:58 AM

9:44
12 lbs medicine ball
Terrible. Hate to see what my time would have been with Rx'd 20 lbs.

Comment #573 - Posted by: VooDoo Medic at August 22, 2009 1:09 AM

10# ball, 10ft target
10:33

Comment #574 - Posted by: brittk at August 22, 2009 1:56 AM

smithy: I'm glad you give her reinforcement by telling her great job, but why teach her bad form and then teach her good form later after she has already built strength around th old mechanics.

Note that strength is different then mechanics. If she is a bit shallow but she has awesome form, why not modify the push up by elevating her upper body so that she can learn full ROM AS she gets stronger.


Alot of you are MISinterpreting proper teaching skills as being negative, somehow telling someone they are doing poorly.

Im sorry but this is frustrating.

Comment #575 - Posted by: kpowers at August 22, 2009 3:53 AM

23/m/6'0/177lbs

6:37
this was a good one, and a smoker

Comment #576 - Posted by: Clay_ZeRo at August 22, 2009 4:45 AM

as rx'd:

8.49

Comment #577 - Posted by: Zeb G at August 22, 2009 5:29 AM

as Rx;d 5:32

Comment #578 - Posted by: Deepak 5'11"/167/m at August 22, 2009 6:36 AM

10:15 Rx'd

Comment #579 - Posted by: JLG m/47/165/5'10" at August 22, 2009 7:22 AM

8:59
15lb medicine Ball

Comment #580 - Posted by: Billy at August 22, 2009 8:23 AM

10:01 as Rx'd
First time using a ball, wow! what a difference, since you really have to commit to each rep.
(not that I didn't before, I'm just sayin')

Comment #581 - Posted by: cb at August 22, 2009 8:37 AM

As rx'd 9:41

Comment #582 - Posted by: Nate at August 22, 2009 8:49 AM

150 thrusters with 25# dumbbells
14:41
on vacation, no ball

Comment #583 - Posted by: Jette 40/M/5'11"/175 at August 22, 2009 9:25 AM

8:30 16# ball

Comment #584 - Posted by: EVAN at August 22, 2009 10:22 AM

As Rx'd

6:15

Comment #585 - Posted by: AndrewE at August 22, 2009 10:51 AM

m/40/67"/185#

rx'd 13:46

Comment #586 - Posted by: Anthony Rubino at August 22, 2009 11:06 AM

6:58

previous best was 7:04

Comment #587 - Posted by: mwf at August 22, 2009 11:30 AM

M/31/5'9"/152

Used 15lbs medicine ball (heaviest that my gym has).

10:43

Comment #588 - Posted by: Antun Karlovac at August 22, 2009 11:44 AM

only had a 14 pounder, things went much better than expected

8:13

Comment #589 - Posted by: TonyZ 25/M/175/5'10 at August 22, 2009 12:07 PM

47/M/184
15:20

Comment #590 - Posted by: Zim at August 22, 2009 12:51 PM

Subbed 17lb (each hand) dumbell thrusters.

12:58

[12:58]

Comment #591 - Posted by: JonK at August 22, 2009 1:12 PM

12:45 with a 15-lb. hard, slightly smaller, medicine ball.

Comment #592 - Posted by: Stephen M/26/5'9"/141 at August 22, 2009 1:53 PM

12:37
as RX'd
First Karen.

Comment #593 - Posted by: Yahya at August 22, 2009 2:45 PM

m/44/175

12lb mb

3:24

Comment #594 - Posted by: Stu at August 22, 2009 2:56 PM

First time for this one.

As Rx'd
9:42

Comment #595 - Posted by: Brian M. 32 /M/5'9"/169 at August 22, 2009 2:58 PM

sub'd wall balls w/ 45 pound thrusters

22:38 min.

Comment #596 - Posted by: jcarr at August 22, 2009 3:06 PM

First time for this one.

10# MB
10:16

Comment #597 - Posted by: Roxanne M. 32/F/5'3"/123 at August 22, 2009 3:16 PM

CF football
10 supine pullups
10 ring pushups
12 rds in 15 min.

Comment #598 - Posted by: lucien at August 22, 2009 3:16 PM

as Rx'd
7:35

Comment #599 - Posted by: Art Vega at August 22, 2009 4:23 PM

16# medicine - 10 ft target

Lucas Cochrane
6:07

Chuck LeBelle
6:41

Comment #600 - Posted by: Charles L at August 22, 2009 5:50 PM

Subbed thrusters with 45lb bar.

14:48

Comment #601 - Posted by: Matthew at August 22, 2009 8:56 PM

m/28/173

As Rx'd

12:15

Comment #602 - Posted by: Dorff at August 22, 2009 10:02 PM

"Karen"

For time:
150 Wallball shots, 20 pound ball

7:53
-----------------------------------------
Compare to 090323

8:34

Comment #603 - Posted by: Louis Herrera 50 70" 179 at August 22, 2009 10:07 PM

As rx'ed
9:34

(23 August. Feeling a bit flu ridden so was pretty gassed during this. Not my best effort I don't think)

Comment #604 - Posted by: Richard 31yom/6'4/95kg at August 23, 2009 3:14 AM

10:09

12# ball

Comment #605 - Posted by: d_wurm at August 23, 2009 6:24 AM

sub'd 20# dumbbell thrusters ~11:30

Comment #606 - Posted by: gwg at August 23, 2009 6:40 AM

8:15

49-male-5'8-162

Comment #607 - Posted by: Fred at August 23, 2009 8:59 AM

m/21/5'9"/180
9:32, love it

Comment #608 - Posted by: Dave Bell at August 23, 2009 9:03 AM

M/44/6'0"/175
150 45lbs Thrusters
13:30
Almost 3 minutes faster than last time!
Left should pretty sore....

Comment #609 - Posted by: Allan at August 23, 2009 9:16 AM

late posting but did it in 6:29 first attempt and yes legs felt heavy but did a 800 metre run straight after to make sure I had worked hard enough

Comment #610 - Posted by: jim at August 23, 2009 11:48 AM

7:30
16# ball
pr by 1 min

Comment #611 - Posted by: biff f/27/5'5/140 at August 23, 2009 12:23 PM

My first workout done near rx'd. 45# thrusters substituted. My time 13:33

Jon did 100 instead of 150. His time: 9:21

Comment #612 - Posted by: minusver at August 23, 2009 12:56 PM

@thesweatbox

12:31 (newPR)

Comment #613 - Posted by: stinker [27/m/160#] at August 23, 2009 2:15 PM

12:21

Avg HR 165, peak 180; rec 67. After CFSB II, day 2, DL 3x3, 260, 270, 280; 20 x 210; w/neighbor Bob.

Comment #614 - Posted by: mas 52/M/150 at August 23, 2009 2:51 PM

150 65# Thrusters
13:57
then
10 Min X trainer
then
1000K Rower
then
50 Sits
Exhausted

Comment #615 - Posted by: dyagg at August 23, 2009 2:59 PM

C-
9:11

Comment #616 - Posted by: Jeff & Charity @ CFSnohomish at August 23, 2009 3:25 PM

As Rx'd
8:49

Ouch! that hurts!!!!

Comment #617 - Posted by: Cuzza at August 23, 2009 3:52 PM

8:45

Comment #618 - Posted by: Peter_P at August 23, 2009 6:33 PM

as rx'd

7:54

Comment #619 - Posted by: Neil 160/M/21 at August 23, 2009 7:32 PM

7:40

Comment #620 - Posted by: Mike Mortman at August 23, 2009 7:55 PM

9:13, using a 12lb ball. almost 4 minutes faster than time before.

Comment #621 - Posted by: ScottY at August 23, 2009 9:55 PM

9:00 (broke into 30 reps - took ~1 min then 1 min rest)

Comment #622 - Posted by: dsm19 M/30/6'0/215 at August 24, 2009 4:22 AM

9:29
Butt to ball
Coming off chest cold-hard

Comment #623 - Posted by: Chris Bham/69/195/44/m at August 24, 2009 5:53 AM

Theresa as rx'd for women: 10:17 (14#/8+ft)

Comment #624 - Posted by: Mark & Theresa at August 24, 2009 5:58 AM

34yom / 206lbs

Pack: 150 Wallball shots, 14 pound ball

10:59

Moved up to pack this time around. I've been a little lax with working out this past week, but I went full force with this...silly move. I have been hobbling everywhere I go for the last two days. Hopefully I can get back up to speed starting tonight.

Comment #625 - Posted by: Bphantom at August 24, 2009 5:58 AM

40lb DB Thrusters

12:05

Comment #626 - Posted by: Darkstar at August 24, 2009 6:50 AM

49/m/190

As Rx'd. 10:37

Comment #627 - Posted by: denob at August 24, 2009 7:24 AM

subbed 18kg thrusters - arse to 2 small steps

13:32 (1st time)

Comment #628 - Posted by: Jack - THFC at August 24, 2009 8:30 AM

5:44 pr

Comment #629 - Posted by: controlfreak at August 24, 2009 9:27 AM

M/24/172

As Rx'd:
7:02 PR

Tire Flips afterward.

Comment #630 - Posted by: Erik Fay at August 24, 2009 10:24 AM

14:13. sub (2) 20lb dbs. sets of 15 to start...quickly dropped to sets of 5.

Comment #631 - Posted by: ecp2 at August 24, 2009 10:41 AM

6:52

Comment #632 - Posted by: parson at August 24, 2009 10:51 AM

8:17

Comment #633 - Posted by: steeliekid M 40 175 67" at August 24, 2009 12:02 PM

12 min with 20lb basketball with sand

Comment #634 - Posted by: Chris M/36/6'2/180 at August 24, 2009 12:30 PM

CFWU x 3

As Rx'ed: 7:12

Comment #635 - Posted by: ANB6 at August 24, 2009 2:16 PM

10:48

Comment #636 - Posted by: dingrr 50/m/175 at August 24, 2009 3:20 PM

"Karen"
WB: x150
7:14 (PB by 0:59)

Comment #637 - Posted by: Harpo m/42/5'7"/145 at August 24, 2009 3:29 PM

Jeff @ home
6:05

Comment #638 - Posted by: Jeff & Charity @ CFSnohomish at August 24, 2009 4:08 PM

12:00

Comment #639 - Posted by: DT Caywood M/48/6'/185 at August 24, 2009 4:13 PM

08/24

12:40

Felt slow...hit 20 pause lots of 10 and 11's

Matthew 6lb x 100

Comment #640 - Posted by: tommykrackcorn at August 24, 2009 4:32 PM

(done 8/22 after rx'd rest day)
14:10...164/178
20# d-ball to 9' target in sweltering hot/humid garage! 11 seconds slower than last time I did this a year ago. Pushed it hard but didn't know I'd be on the couch with a migraine later that night!

Comment #641 - Posted by: Mike Scott M/43/5'10"/210 at August 24, 2009 5:30 PM

9:51 (pr)

Comment #642 - Posted by: al deezy (32m-155) at August 24, 2009 5:36 PM

row 500m
cfwu x 3

150 x 45lb thrusters: 8:50
Im sure I didnt go low enough on some of the later reps. I really need to find a box.

Comment #643 - Posted by: mr blue at August 24, 2009 5:47 PM

Subbed 45# barbell thrusters...9:57 (Shane 9:19)

Comment #644 - Posted by: Mike Lawrence at August 24, 2009 6:20 PM

Filled a basketball to 23.4lbs, could only do 30 shots.
Second basketball filled with water=14.4lbs. Used it for this exercise, took 15 minutes.

Comment #645 - Posted by: Elchanan at August 24, 2009 7:38 PM

7:14
12 lb. ball

Comment #646 - Posted by: Doug M. 30 y/o m 6'0 172 at August 24, 2009 8:04 PM

f/22/122/5'1"

Wanted to use a 14lb ball, but only had 20 and 10.... figured a 20# would destroy me so I used 10#.

11 min. flat.

20# definitely would have destroyed me.

Comment #647 - Posted by: Megan at August 24, 2009 8:23 PM

15.28

Comment #648 - Posted by: Wade at August 24, 2009 8:41 PM

As Rx'd
6:37

Comment #649 - Posted by: Gonzo M/29/72"/183# at August 24, 2009 10:41 PM

M/40/6'/215
12# ball, 12 ft target
6:50
1st Karen. Only had a 12# ball. Must get a 20#.
Good workout.

Comment #650 - Posted by: The other Kyle at August 25, 2009 3:55 AM

m/37/185/5-10
As Rxd
20 pound ball 9:38
60 reps at 3 min
80 at 4:40
101 at 6:16
150 at 9:38

HR at 160-170 when checked 3 times.
performed with CHip, 2st time with 10 pd ball 7:48.

Comment #651 - Posted by: Matt A at August 25, 2009 5:15 AM

9:36 as rx'd

Didn't actually measure the target, but I'm pretty sure it was a little over 10ft. Love this workout! It always makes you sore in the most unexpected places! :D

Comment #652 - Posted by: john20_arkansas at August 25, 2009 6:37 AM

M/25/185/5'11"

worked with a partner switching after every 25 reps

total time 10:17

Comment #653 - Posted by: Stephen at August 25, 2009 7:33 AM

M/35/6'/205#

Last time I did this (my first time ever)with a #16 ball, this time with a 20# ball and I beat my time, just barely

As Rx'ed 10:39

Comment #654 - Posted by: EREK at August 25, 2009 9:25 AM

Heavy BP with G`Claf

135 X 5
185 X 3
205 X 2
215, 220, 225, 225(F)
185 X 6
155 X 12
135 X 16

Comment #655 - Posted by: Mad Max at August 25, 2009 9:26 AM

8:41

Comment #656 - Posted by: Dave Newman at August 25, 2009 9:34 AM

F/27/67"/131#
First time
10 ft target, 8lb ball 9:37

Comment #657 - Posted by: Marina at August 25, 2009 11:04 AM

Karen as prescribed: 9:40

Comment #658 - Posted by: M@ at August 25, 2009 11:51 AM

m/29/185

rx'd at 9' (Gym restrictions)
9:12

Comment #659 - Posted by: Lando at August 25, 2009 12:30 PM

bw-199

1st wod in over two months
DONE AUG 25

150 wallball shots or maybe 160 because I messed up the count

17lb ball

9:30 total

Comment #660 - Posted by: IrelandLacrosse#30 at August 25, 2009 3:15 PM

As RXed
5:20

Comment #661 - Posted by: Cam M/21/195 at August 25, 2009 4:27 PM

7:52

Comment #662 - Posted by: nsb at August 25, 2009 4:36 PM

9:39

Comment #663 - Posted by: Dani at August 25, 2009 5:06 PM

EJ
M/36/170
6:45 WITH 45LB BAR THRUSTERS
EJ

Comment #664 - Posted by: EJ at August 25, 2009 6:33 PM

8:24 Thrusters w/bar

Comment #665 - Posted by: E&T m/32/~205/6' at August 25, 2009 7:12 PM

as rx'd 20# ball 10 ft target. 9:17. Im posting two days late and I am VERY VERY sore.

Comment #666 - Posted by: bmizzlle at August 25, 2009 8:31 PM

8:37

15lb ball

Comment #667 - Posted by: kunkle at August 26, 2009 2:20 AM

rx'd
7:23

Comment #668 - Posted by: Darol at August 26, 2009 5:06 AM

40/M/195/6'

rx'd 20lb ball 10ft target.
8:22

Comment #669 - Posted by: Rbyrn@Crossfit Myrtle Beach at August 26, 2009 8:46 AM

F/52/115/5'3"

16 lb ball, 8 ft target
first time

10:14

Comment #670 - Posted by: Joan at August 26, 2009 10:36 AM

M/30/5'11"/231

15lb ball (heaviest gym has)
150 wallball - 11:49
Owww!

Comment #671 - Posted by: Jelley08 at August 26, 2009 2:14 PM

CFWUx1
11:29

Matt: 16:??
Used 20 lb ball, threw to touch BB net in back yard.

Comment #672 - Posted by: Doug at August 26, 2009 2:36 PM

at home, 150 ~ 45# thrusters, 9:40 ~ jumped into the pool, 15 minutes rest,

Push press 6X1
95
135
145
155
165
170

Comment #673 - Posted by: Mad Max at August 26, 2009 3:19 PM

7.53

Comment #674 - Posted by: Rosie in Atl at August 26, 2009 4:34 PM

As Rx'ed 11:31 (PR)

Comment #675 - Posted by: Miyagi 29/m/168# at August 26, 2009 5:23 PM

15:39 with basketball

Comment #676 - Posted by: EdC at August 26, 2009 6:18 PM

After trying to throw a 20 lb dumbbell 10' in the air a few times, I settled on 45# thrusters.

12:30, 80 seconds faster than last time!

Comment #677 - Posted by: Latham Fell M/29 at August 26, 2009 8:08 PM

8:52

12lb ball

Major PR. First time I did this I used an 8lb ball and did it in 12:32.

Comment #678 - Posted by: Kristina 26/5'3"/117 at August 27, 2009 8:01 AM

CFWU

10:09

Comment #679 - Posted by: Karsk (55 M 5'9" 185lbs) at August 27, 2009 10:15 AM

"Karen"

For time:
The Porch:
100 Wallball shots, 20 pound ball to 10’ target

6:11

Comment #680 - Posted by: JT at August 27, 2009 4:35 PM

WU
7 Burpees
Karen (as rx'd) 8:14
M/48/193#/72"

Comment #681 - Posted by: RB at August 27, 2009 6:28 PM

45# thruster instead:

8:42

Erin - f/31/5.7/130

12# wallball

8:54

Comment #682 - Posted by: MikeyPaul - m/27/5.8/170 at August 27, 2009 7:07 PM

Karen - RX'd @ 6:29. Not a PR.
Well, at least at CFNC RX for girls is 16#. Anyone else go by that?

Comment #683 - Posted by: Ashley D at August 27, 2009 7:56 PM

M/19/5'10/144

as rx'd

13:27

Comment #684 - Posted by: Josh R at August 28, 2009 5:42 AM

ryan - m/37/180/75"

13:07

gunnar - m 37/190/73"

9:30

Comment #685 - Posted by: gunnar at August 28, 2009 6:00 AM

m/31/6'1"/195

Bench Press 5x3 - 230

Karen as Rx
8:05

Comment #686 - Posted by: chris at August 28, 2009 12:13 PM

m/35/5'9/175

CFWU - 3. From home. 3 Superman. No HSPU. No Burgener. 7 Burpees.

6:45
Pleased w/consistency. 45 unbroken. Then mostly 15's after that.
3/23/09: 7:12
8/7/08: 7:59

Comment #687 - Posted by: jrm at August 28, 2009 8:00 PM

m/48/179

"Karen"
Wallball, 20 lb Ball, 10 ft Target, 150 Shots (50-30-20-15-15-10-10 / 1:35-1:31-1:17-1:24-0:50-0:43-0:42)
8:02 (PR)

Felt very strong tonight. Totally destroyed my previous PR of 9:27 on 090323. Great workout!

Comment #688 - Posted by: Spanky at August 28, 2009 8:49 PM

41/m/176cm/72kg

As rx'd

9:40

Comment #689 - Posted by: Memuc at August 29, 2009 4:09 AM

34 year old male, 204 lbs.

16 lb ball. 9 ft target/gym. 9:04 (PR)
About met pukie. Last time 9:13

Comment #690 - Posted by: kgw at August 29, 2009 1:15 PM

9:22 as Rx'd

Comment #691 - Posted by: Kyle at August 29, 2009 2:30 PM

M/42/6'/153 8-22-09
100 20# = 15:10

Comment #692 - Posted by: PB at August 29, 2009 5:37 PM

6:10

Comment #693 - Posted by: morisong at August 30, 2009 4:24 AM

20090830 2230hrs
WOD090820: 'Karen': 150 Wall Ball Shot, for time
Sub 150 Thrusters with 2 x 20 lbs DB
11:25

Comment #694 - Posted by: AlexR at August 30, 2009 10:50 PM

10 lb MB
8:14

Hope to purchase a 20 lb ball soon.
I feel that I may have not gone low enough on some reps, but was pleased overall.

Comment #695 - Posted by: Augustus at August 31, 2009 6:33 AM

22.5 dumbell each hand
thrusters X150
15.55

Comment #696 - Posted by: footdoc at August 31, 2009 10:17 AM

18 minutes

Comment #697 - Posted by: Maverik at August 31, 2009 3:35 PM

9:26

Comment #698 - Posted by: PatS at September 1, 2009 3:33 AM

cfwu x 3 (skipped oh squats last time through)

150 x 12 lb ball - don't have heavier

8:20

broken 50/50/30/20

Comment #699 - Posted by: Nashville Steve at September 1, 2009 5:01 AM

090820

15# ball is the closest I have

13:58

Comment #700 - Posted by: EMelton at September 1, 2009 11:41 AM

substituted 150 thrusters with the 45# barbell

10:10... was literally sore for 1 week

Comment #701 - Posted by: mulcahy at September 1, 2009 2:03 PM

Jeroen as rx'd: 8:42
Nienke 5kg: 10:41
Leendert as rx'd: 12:22
Malik 5kg: 14:36

Comment #702 - Posted by: Crossfit FSF at September 3, 2009 11:37 AM

7:55

Comment #703 - Posted by: TROY at September 7, 2009 10:29 AM

M/26/5'8"/160

First "Karen"

10:03

Comment #704 - Posted by: KingMac at September 8, 2009 11:09 PM

as rx'd: 6:22

- first time using 20lb med ball

Comment #705 - Posted by: mike mcgee m/35/5'10/180 at September 9, 2009 4:39 AM

as Rx'd 6:00

Comment #706 - Posted by: Nick M/25/203/5'11'' at September 11, 2009 9:48 AM

cfwu x 2 w/du's and 2 200 meter runs in Vibrams

As rx'd: 8:08
1st 50: 2:15
2nd 50: 3:04
3rd 50: 2:47

Comment #707 - Posted by: EM at September 16, 2009 11:24 AM

17:45

Comment #708 - Posted by: blades at September 17, 2009 12:31 PM

23.m.137.65"

as rx'd
11:37(PR)

Last Time:
*w/12lbs
8:30

Comment #709 - Posted by: Francis Vu Nguyen at September 18, 2009 9:48 PM


31/m/160/65"
150 Thrusters w/25lb barbells
10:52

Comment #710 - Posted by: ac at September 21, 2009 2:55 PM

M 37/150/64"

As RX - 20 pound ball 10 foot target.

13:38 - New PR!

Comment #711 - Posted by: CWO Bean at October 1, 2009 4:54 AM

9: 54

Comment #712 - Posted by: MattD/M/33/170/5'9"/Louisiana at October 5, 2009 8:03 PM

8:42

Comment #713 - Posted by: Brad 34/M/205/74" at October 10, 2009 8:14 AM

6'2/42/185

6.37

Comment #714 - Posted by: Jeff A at October 21, 2009 3:49 PM

1st Karen test

no 20# med ball at my gym, used 16# ball
8:11

Comment #715 - Posted by: Mark Sterling 30/M/6'1"/195 at October 22, 2009 4:23 PM

45/m/164

10:02

PR, in a little bit of rain

Comment #716 - Posted by: moglee at October 24, 2009 12:17 PM

8:56 with 20lbs of pain.

Jebus

Comment #717 - Posted by: Govervich at November 4, 2009 4:12 PM

9:15

seemed too easy, not sure if ball was 20lbs

Comment #718 - Posted by: Callum at November 4, 2009 5:46 PM

7:49

Comment #719 - Posted by: colin k at November 5, 2009 2:02 PM

2009-12-11: 9:48 at work as rx'd (1st time)
2009-08-20: 9:28 (17 pd/around 9 feet) Tuff

Comment #720 - Posted by: gs at December 11, 2009 1:16 PM

m/27/6'3"

24lb Medicine Ball

7:57

Comment #721 - Posted by: Dan Selleck at December 12, 2009 1:26 PM

7:50 - First time doing Karen!

M 6'2"/195/29

Comment #722 - Posted by: Andy at May 13, 2010 7:54 AM

Ran 1 mile @ 6:46
150 wallball 8kg ball (17.6lb)10:13
Ran mile 7:15

Comment #723 - Posted by: Torg at May 18, 2010 2:01 PM

6'1" 216lbs-29m

8:24 first time. Not as bad as I thought it would be.

Comment #724 - Posted by: Kimball at June 28, 2010 12:10 PM

approx 13 minutes

Comment #725 - Posted by: erik at August 23, 2010 3:45 AM

didnt have a 20 pound ball, used a 10 pound instead.

time: 3.57

Male, 24, 180 cm tall, 72 kg.

Comment #726 - Posted by: Martin Denmark at November 4, 2010 12:14 PM

Did Karen to 'warm up' last night, 20lbs, 5:40, big mistake - there's no way the next 1/2 hour was productive! Fairly novice to all this but having a 'ball' nonetheless. Great forum, really enjoy reading on others progress:-)

Comment #727 - Posted by: Craig UK at June 6, 2011 3:30 AM

Rx'd 5.28. 20# ball

Comment #728 - Posted by: Chris at July 28, 2011 12:28 PM

I did my first KAREN today. I used a 20lb ball and I wore a gas,mask. It took me 15:25.

Comment #729 - Posted by: Matt at September 21, 2011 5:49 PM

Did the Karen tonight; very tough. 48 years old. Did it Rxd 5 minutes 55 seconds.

Comment #730 - Posted by: Bill at October 31, 2013 8:18 PM
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