August 20, 2009
150 Wallball shots, 20 pound ball
Post time to comments.
Compare to 090323.
CrossFit Kids LKN
"Karen" by Firepower CrossFit - video [wmv] [mov]
Posted by lauren at August 20, 2009 12:44 PM
hate her. karen, not that little kid
hmm probably gonna do Crossfit kids then because I don't have a ball that weighs nearly as much
I HATE "Karen"..ahhhhh
ok see you in the morning!!
You know that little nervous grin you get when you know something is going to hurt?
...yeah...just got that.
Such an evil WOD. 150 of anything sucks!
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.
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.
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.
I HEART KAREN
Who's with me at 6am?
That's the single most wholesome crossfit video I've ever seen. It was like a scientology recruitment video or something.
Really need to PR on this. Triple crack for me today. Go FRAT
Is 45 lb thrusters a good sub for this one?
Tomorrow will be my first Karen. Can't wait.
My First Karen, i'm already looking forward to this one!
subbed 2x21 dumbell thrusters
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!
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.
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!
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.
Lol. I f'ing love that kid!!!
oh great!! a wod that involves pushing weight over my head, its where im weakest. im excited
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.!!
Cant wait .... Hey we are suppose to Crossfiters not CrossFearfuls!
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?
not sure that is safe for 6 year olds to do deadlifts...but at least shes learning good form
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
crap...i did Fran today, looks like the thrusters were a bad decision
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?
This was my first CF workout back in March. Can't wait!!
Brendan #26: on what basis do you hold your opinion on Deadlifts for children? What data supports your concern?
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...!!
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.
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 :)
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?
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!
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.
Pony--I'm with you. 6:00 AM it is.
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#.
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
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.
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.
Did this yesterday ironically.
Did Filthy Fifties this morning. Tuck Jumps for DUs.
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!
Awesome WOD, Can't wait to knock this out. Pushing for a new PR.
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.
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.
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.
Janeway i hope you read this and have fun with this WOD!!
Just giving a shout out to the video done here in my home town Milton, Ontario.
Go firepower training!
Awesome pic today, perfect form
"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.
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.
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.
alright!my back and traps are finally not sore from last friday when i did "linda"probally the most brutal crossfit workout ive done!
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.
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.
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:
(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?!
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.
As Rx'd (10kg = 22lb ball)
First time I have done this.
This hurt heaps more than I thought it would.
Scaled to 5kg med ball
Good effort for his second crossfit WOD and he has DOMS pretty bad.
30 YOM 205 lbs 74"
10:42 subbed 40lb thrusters
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!
The humidity sucked the life right out of me today.
first time wih "karen"... what a sweet heart she is
Had to use a 14lb. ball.
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!
First Karen, not as bad as I thought. Sub'd 45# Thrusters
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)
I only had a 10lb. medicine ball so I did 300 wall ball shots.
First time as rx'd:
only a 14# ball
8 min flat
did this with thrusters using an old tree log used for chopping firewood in my garage, it was a lot heavier than I thought.
sub'd 20# DB thrusters
Only had 12 lb ball...
subbed for 45lb thrusters
first 40 were real bitch after that all alc was gone from my body
(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)
Last time I did 100 reps in 5:30
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!!
10:20(off PR 9:36 last time)
haven't been sleeping well last few nights, might be tired
Subbed 95# barbell thrusters
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.
28:42 10 pound ball 10 feet mark only got 89
200 w/ 14lb ball
[14lbs is 70% of 20lbs so added an additional 30% to the 150 reps]
rx'd 8:53 new pr by a min
That's my box!!! Great job everyone!! Great video!!
Home made medicine ball a shade under 20lbs. and an 8ft target ( I know I will make/find a 10 foot target next time )
Take it easy time to go to work for me
8lb ball 8ft target
front squat 90k*5
wanted to change it up a little to make things a bit heavier
5 power clean 70k
As rx'd and first time: 9:36
first full Karen
subbed 45# thrusters
Stats from logsitall (363 total Karen entries).
Median all: 8:16
Median women: 8:42
Age group brackets, photos and details at:
(two more weeks left to win one of four suunto training watches - enter by logging a workout and uploading a pic)
Stats from logsitall (363 total Karen entries).
Median all: 8:16
Median women: 8:42
Age group brackets, photos and details at:
(two more weeks left to win one of four suunto training watches - enter by logging a workout and uploading a pic)
little disappointed with the time.
11:19 (subbed 40lb thrusters)
CG E City Crew
after strength workout
subbed 45lbs barbell thrusters
Karen (quite modified)
75x 12lb wall ball
this is right after my fastest 8km run: 29:50
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!
9:28 (17 pd/around 9 feet) Tuff
First time I've met Karen.
SWAT practice AND call-out yesterday.....drained.
First time doing this many wall balls...what a shock!
Very taxing, weak minded.
as rx'd 11:01 (PR by 44 secs)
14# ball, 10' target
11 seconds faster than last time; first 60 wall ball shots unbroken, remainder done in sets of 10.
20# DB thrusters. 150 reps. 13:42
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.
crossfit is awesome
never did this before, but i imagine it will be brutal. cant wait.
situps on steep decline
150 Wallball shots, 15 pound ball
added 20% more weight from 090323, and got pretty much the same time. Not bad.
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.
12 lb ball is all I had so the time is skewed but......
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.
20 lb kettlebell toss (kinda awkward)
15-10-5 warm up
(last time i did barbell thrusters @ 45# in 11:21)
14# ball, 8ft target
was really hoping for that sub 8.. next time!
and ps i'm getting my level 1 at firepower this weekend, yahoo!! :)
Subbed with 45# barbell Thrusters.
My last time with a barbell was 14 min. and some change.
WU some rowing
18lb wall ball to 10.5' target
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
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)
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
damn, this was brutal cuz i just got a shot and it hurt every time to throw the damn ball. lol
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.
CFWU- minus pu's + 1/2 miles run
Stranded at home used a 15 lb. bag of rocks to do thrusters
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.
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
Interesting results so far. Please continue to keep us posted on how the diet affects your levels as time goes on.
5lb ball. Just learning xfit.
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!
Scaled to 20lb. medicine ball, gym didnt have 25lb ball. 7:26 WOD
150 with 12lbs ball 10:21
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
M 37 6' 165#
only had 12# med ball @ globo gym
9:59 (first time)
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.
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.
compare to 13:42 on 090323
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!
Full PPE 19:35, 1.5 bottles (1900 psi left)
Subbed 20lb DB Thrusters
45 lb thrusters
10:00 next time do a warm up
8:24 as rx'd
Did Karen for the first time
time; 8:40 with a 8 kg ball.
just finished a modified karen...150 thrusters with a 45# bar. finsished in 5:59 first time with this wod. not too shabby
Subbed DB thrusters with 20lb and 25lb DB alternating sides.
16# ball all 10 ft. target
Subbed DB thrusters with two 25# DBs.
First time doing it with a real wall ball, time with 45# BB was 5:26, so I'm not too disappointed.
anyone else think one of the athletes looked like Keri Russel the actress?
1st week on crossfit. Sub bb thrusters with 45lb bar 14 min. i need to get some balls!;-)
#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!
adorable child there, her form beats the hell outta mine
subbed 40lb db thruster, the globo only has med balls up to 12lbs
First time meeting the lovely Karen
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
Subbed thrusters for wall ball.
This was absolutey painful. Tested my mettle. First time doing it.
as rxd after pt
first time with karen - 6:42 as rx'ed
will do better next time.
@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?
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.
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.
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?
Fourth week of crossfit, and clearly a need for more
18lb ball (heaviest available), I think about 10' target.
First time doing this WOD. Was shooting for 10:00, so I call this a win!
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 !
7m51s subbed kb 1.5 pood for throws
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.
20 LB DB Thrusters
Only one deep breath break...otherwise unbroken
Subb'd 15# Med Ball 10' Target
first time with Karen.
47 - 6' - 210#
8:45 (Tied PR)
Full range of motion to Dynamax ball
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."
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.
CFWU X 3 rds
40lbs BB X 100
As Rx'd 13:32
Subbed with 45 lb Thrusters
It's the heat and humidity, really.
Yeah, I know. No excuses!
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.")
Fist time with Karen
As rx'd 9:21
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.
11:38 (15#) 10x15
23:55 300 with 10lbs medicine ball (largest available)
waiter's bows 75lbs
incline Russian twists 20lbs
10:42: last time: 13:34
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.
First WOD, and it was a doozy. 13:42
All I had was a 12 pound ball. 150 in just under 9 minutes.
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.
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..
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
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.
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.
sub'd 45lb thrusters 8:00 min flat
48 / 178
as rx'd 11:50
middle third was to slow.
This might be my best WOD ever...
Fist time doing Karen as Rx'D
subbed 24kg kettlebell thrusters for wall-balls. Finished 100 reps in 10:45. This sucked.
Somehow a 10K WOD doesn't sound so bad right now.
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
5:45, with 5 kg ball (11 lbs.)
8:01, with same 5 kg ball.
6:05, with 15# ball (biggest the gym had).
6:41, with same 15# ball.
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.
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!!!
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.
For time, did:
100 snatch 1,5 pood KB
Mixed the series, did 2 x 15 of each exercise, then 7 x 10 of each
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.
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.
5:42 with 16# ball, thats the heaviest the gym had. First time with Karen, she kicks butt!
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. :)
1st time doing Karen, used #20 ball
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?
subbed 20lb db thruster instead, just tried to be explosive at the top of each rep
sub- 45lb bar thrusters.
-ran out of gas at 100... shoulders fatigued quick.
SUB 25# db
as rx'd, ball might be over the 20lb mark
first time 'karen'
As Rx'd. 11:00
Picked up a side ache for some reason half way through. Probably cost me a minute.
25 lb ball 10 ft. target
Karen kicked my butt. Did it out doors. That midday Southern Cali sun wore me out.
As Req'd 12:00 Flat
300 reps with 10# ball:
12# ball, 12' target
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.
F / 38 / 64"
used a 12 pound ball
Did "Kelly" instead: 36:12. (400M run, 30 Wall Ball, 30 Box Jumps)x5.
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?
20lb ball was busted so used 18lbs ball instead with a 10 foot target...7:32
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.
subbed 20lb DB Thrusters
150 wall balls with 20#--12:40--target barely/knees most of the time.
Subbed 150 thrusters with 45lbs
My first Karen
Subbed 20lb ball for 30lb barbell, still did 150.
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.
8:55 (down by 2:04!) with 45# thrusters.
"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.
You are a freak of nature.
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
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.
7:45 as Rx. First time. Probably can go a little faster next time.
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.
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.
scaled for a 23.5-lb ball (slightly lower target, i did the physics to make sure i wasn't being weak).
first time with karen. good stuff.
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.
150 shots with a 10 lb ball
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!
23lb homemade ball 11ft. target
I'm thinking that kid has an advantage being so low to the ground there.
"Karen" 150 wall-ball shots, 20# ball, 10' target: 16:55.34
CFWU X 3
14lb ball - 7:46
sub: 150x20kg thrusters in 9.48
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.
Had to make due
Used 16# Dynamax and shot to 9'6" wall
150 shots 6:19
Rx for females should be 14lb ball 10ft target or 20lb ball 9ft target. Also 20lb db thrusters is the best sub
6 pound ball
11 foot target
100 20lbs wall balls
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.
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.
Happy with the time, but it just felt wrong w/ 11 lbs
First time doing wallball shots. Or any medicine ball workout for that matter.
As rx'd: 12:00
Bested my PR by 12 minutes. The old PR happened to be my first ever CF WOD.
20# ball to 8 foot target
6:37 PR by 2:33
45# barbell thrusters
150 20lb wall balls, 20ft target:
first 35 unbroken
I'll feel this in the morning.
So stoked! First time doing this
150 @ 22 lbs
First 113 unbroken.
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...
50x 65# thrusters
50x 45# thrusters
150 wallball shot for time
subbed with 150 thrusters 40lbs DB
First time posting, still getting into the crossfit groove and loving it!
15lb med ball
10 ft target
45# barbell thrusters
cfwu x 3 (+90 pushups)
subbed 20lb dumbbell thrusters (40lbs total)
Cfwu x 3
Sub 1 pood kb (35lbs) x 150
Biggest they have is a 12# ball.
Did 150 in 9:22
Complete 200 in 13:18
Legs are toast!
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.
16 lb was the heaviest available.
Poor mental effort.
45lb bar thrusters
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.
been doing crossfit fot about 4 weeks and love it. this was tough tho!! 19/m/78kb
150 in total
65, 35, 30, 20
8 foot target
As Rx'd (14# Wallball to 8 ft target)
8:03 (Last time in March 23, 09 was 7:02)
Two shoulders. Sweet!
Had to use my homemade medicine ball which weighs 25lbs.
Wanted an extra challenge, so I did Elizabeth before Karen...bad choice.
Elizabeth - 4:13
Karen - 11:52
First time for Karen.
30lbx150 dumbbell from floor to fully extended. no wallball
First ever WOD!
That was freaking tough!
30yo, 5'11", 172lbs
Still no ball, so I did
150 45lb Thrusters
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.
8.5 foot target (low ceiling) - 5.54
big difference with 20lb compared with 8lbs....(hurts more). from 7:07 to 10:09 this time.
with 25lbs plate thrusters
7:26 as rxed
7:24 last time
6:47 still pr
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.
#272 kevin! come on man, you making me look bad.
15 lbs ball
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.
"Karen" w/ 6kg med ball (re: Comment #63)
Fuel: Starbucks Java Chip Frappuccino, Grande'
todays wallball was a killer i got it done in 10mins 23 sec and it was pain for it being my fist week back
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.
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.
subbed 7kg (15.4#) medicine ball (heaviest ball at gym)
135# Front Squat
Dead Hang Pull-up
as rx'd 13:12. 1st time meeting Karen.
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.
not the fastest time ever but what an awesome number.
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.
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.
Subbed 16# ball as that was the heaviest to be found at the globogym.
male-30-6ft-185 45# barbell thrusters 6:58
female-30-5'4-110 35# barbell thrusters 9:04
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.
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).
AM: CFE Tabata Row (3.5 damper)
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.
Power Clean 5x2
185# for all
Was really hard after smoking my legs with Karen.
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).
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)
As RX'd First attempt:
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!
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!
25 lb ball
subbed 45 lb thrusters (at home)
had to workout from home and only have 5kg ball.
5:06 (3 unbroken sets of 50)
As required finish time was 9 flat. First time doing this workout. I had a lovely time doing it.
CFWU (-squats, + 300 jumprope)
No ball available: 45# barbell thrusters instead
i decided to finish with a 1-1-1-1-1-1-1 sumo deadlift.
my legs and i arent talking.
75 75LB thrusters. 21 min
150 x 10# (each) dumbell thrusters
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 !
First time ever as RX'd. 11:52. No food today. Stupid cleanse diet!
12# med ball
CFE Tabata run w/12 degrees and 6.0mph
100 Wall Ball Shots
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.
F/48/129 subbed 12 lb. medicine ball
Scaled to BrandX pack, used 8lb dynamax
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.
As rx'd 7:55. Never done Karen before, she is a naughty girl
not bad used 14# ball
Subbed for DB thrusters (20lbs each), and scaled to 100 reps.
as rx'd 6:30 (PR!)
(Previous = 7:55)
10:56. With a 10kg ball.
About a minute faster than last time, which I did with 40-lb thrusters.
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!
Well, unfortunately I had a 15 lb ball so not as rx'd
18:52 2x20# db thrusts - my first crossfit throwup - hope more to come
12lb ball, 10 ft target
Looking forward to big improvement next time. Last 50 were really tough.
As rxd, first time, love it! I'll have to push myself a little harder next time, I know I could do better.
15 lb dumbell thrusters
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.
6kg Ball, 8 Ft Target
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
DL 345x3, Karen 7.56, PR. That lady does not disappoint.
11# ball (heaviest available) 11 or 12 foot target
150 Wallball shots, 23 pound ball, 9' Air target
First time doing this.
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!!!
With 20 lb ball and 8-9 foot target
This sucked, but like that I used the heavy ball.
24lb med ball- 7 min flat
1st time for Karen
last time 11:07
this time 10:37!
Matt: 12:37 (16# ball)
Karen: 14:22 (10# ball)
18:43 outside @ cf santa barbara w/ tyler (9:03)vs
10:52 8/7/08 (couldn't have been 20lbs ball!)
20# ball at 10' target
CFWU x 3
"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?)
As RX'd: 8:37
Loved this WOD. Might be my favorite.
USCG ELIZABETH CITY, NC
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.
This is the first time I met Karen.
15# ball as RX'd in 8:12. Great WOD!!!!!
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
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)
22.4 lb ball 10' target
took this party outside!
12 lb ball (highest available)
10:20 (much slower then the 1st attempt)
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.
9:05 (PR by 3:01)
next time bump to 20# ball if available
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!
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.
Long day. Still got a PR though!
Time: 12:24 (PR by 1:35)
13:05 = weeksauce
7:10 14# ball, as it was all we had...
could only get a 10lber
5:44 (first time)
10 pound ball (all we have)... 150 x
Then 50 burpees to try and make up for the missed 10 pounds
10 pound ball (all we have)... 150
Been doing CF on/off for a year now as I have been mixing with traditional weightlifting. Full steam ahead with CF now...
45# barbell thrusters: 6:30
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.
Karen as RX'd 7:59
Last time had to use thrusters which I finished at 8:55. So it is a PR.
subbed 40# thrusters
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.
1st posted CrossFit workout -
Nov broke collar bones, shoulder blade, ribs.
Subbed 10# ball, 7:30 (Did 5x30 reps, took 1 min per set, then rested 30 secs)
Started of with:
A few days ago 165# was my new 1 R.M. Today I cleaned it twice with barely four seconds between.
150 Wallball shots, 20 pound ball
The first time I did this I used an 8' target, so I did this time as well.
My previous time was from May, and was 12:40, so this was a big p.r.
time - 9:11 but i only had a 15lb ball to work with
subbed 45 lb thrusters
7:43 w/ 18 lb. ball
Scaled to BrandX's Porch: 20# x 100
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!
7:25 as Rx'd
PR!! Last time was 9:38
Subbed 45-pound barbell thrusters.
Legs are surprisingly OK; shoulders are toast.
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
88 wall balls at 17 lbs
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.
shoulders were toast during workout
thighs cramped after
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 .
subbed 45# thrusters
subbed 45# thrusters
about a minute slower than my best time
8:06 as rx'd
* uneven terrain
* 20# ball to 10' target on tree
* 50 in a row, then sets of 10
time = 8:08 (PR by 1:40)
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!!!"
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.
135lb deadlifts (body-weight)
80lb bench presses (60% body-weight; should have gone 85lbs)
65lb cleans (50% body-weight)
That was the most devastating WOD since my first Nasty Girls.
subbed 150 thrusters with 45lb bar
10:57 - first time
first 30 unbroken then sets of 10
Subbed 20kg DB thrusters
used 20kg Barbell thrusters
Used 14lb ball -only one available
Preceded by 090817 and 090818
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)
150 full squat wallballshots with 23Ibs wallball.
Subbed dumbbell thrusters (20# per hand)
8:27 with 45lb bar thrusters
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!!! :)
I was down to sets of 10 by the end of it.
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.
My buddy in Charlotte = 4:39. I am sending ninjas to dispose of him.
9min25sec, sub 17.5kg thrusters
not rx'd. need to make a 20 lb. ball.
12 lb ball to 10 ft.
150 Wallball shots, 15 pound ball
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.
8:51 subbed dumbbell thrusters, 20lb in each hand
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.
150 45lb DB thrusters (one DB, held like a ball)
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
subbed thrusters with 20# DBs. 15:24
Correcting previous post:
subbed thrusters with 20# DBs. 13:24
did a tabata run afterwards..
feelin pretty good.
2.8 miles in 23 minutes (8:13/mi)
Miles Splits - 7:12/7:04
9:30..Wow..almost fell down stairs after this one..woo hoo..
CFWU x 3
45# barbell thrusters
No ball to sit on.!
~13.6# homemade "wallball"
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
9:54 as Rx'd
I did Karen for the first time on monday and my quads are still sore and its friday!!
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!
8:48 (1 second over PR)
12# (no 14# ball)
9 foot target
after day of rest & one bottle of wine! :(
30 yom, 185 lbs
9:18 (pr) as rx'd
subbed thrusters with 20 pound dumbbells
First time doing Karen; 3 wks at CrossFit.
150 @ 18# ball
As RX'd to 10ft target: 9:18 Shoulders were limiting factor.
first time doing Karen 150 wallballs in 11:00 minutes
Did push press right before - 65/95/105/115/115/115/125
Did Karen as rx'd in 8:31
wu 5 min row.
150 shots with 14lb ball
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.
16:40 with 25# dumbell thrusters
Subéd Wallball with 14 pounds dumbell
sub'd thrusters with 25lb plate due to lack of med ball
My third ever CF workout and first Karen.
somewhere in the 9s im pretty shaky
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
subbed 20lb dumbbell thrusters (40lbs total)
subbed 20lb dumbell thrusters
first time trying crossfit
subbed 25 lb dumbbell thrusters.
2 sets (100/50) in 5 minutes flat.
Used a 12# ball though (heaviest available), so not as impressive...
7:08 PR by 14 seconds
SUBBED : 150 Burpees for time
6:40 as rx'd first time with ball not thrusters
then 3x10 of squat, bench, row, dips
Did Karen on 8/4/09
150 unbroken, 10' target, 20# ball
Will film next time
w/ 8lb med ball.
(all I could find, but it was still a great workout, I think 20lbs could have killed me :) )
17:16, 20.4lb basket ball, sets of 10
150 45lb barbell Thrusters, 16:08.
Next time warm up wrists!!!
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.
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.
Put about 40lbs of books into backpacks and did thrusters
WOD: 14:45 As Rx'd
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.
10# DBs Thrusters
150 1 Pood KB Clean and Squat Press
10 pound ball was the heaviest they had
12 lbs medicine ball
Terrible. Hate to see what my time would have been with Rx'd 20 lbs.
10# ball, 10ft target
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.
this was a good one, and a smoker
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')
150 thrusters with 25# dumbbells
on vacation, no ball
previous best was 7:04
Used 15lbs medicine ball (heaviest that my gym has).
only had a 14 pounder, things went much better than expected
Subbed 17lb (each hand) dumbell thrusters.
12:45 with a 15-lb. hard, slightly smaller, medicine ball.
First time for this one.
sub'd wall balls w/ 45 pound thrusters
First time for this one.
10 supine pullups
10 ring pushups
12 rds in 15 min.
16# medicine - 10 ft target
Subbed thrusters with 45lb bar.
150 Wallball shots, 20 pound ball
Compare to 090323
(23 August. Feeling a bit flu ridden so was pretty gassed during this. Not my best effort I don't think)
sub'd 20# dumbbell thrusters ~11:30
9:32, love it
150 45lbs Thrusters
Almost 3 minutes faster than last time!
Left should pretty sore....
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
pr by 1 min
My first workout done near rx'd. 45# thrusters substituted. My time 13:33
Jon did 100 instead of 150. His time: 9:21
Avg HR 165, peak 180; rec 67. After CFSB II, day 2, DL 3x3, 260, 270, 280; 20 x 210; w/neighbor Bob.
150 65# Thrusters
10 Min X trainer
Ouch! that hurts!!!!
9:13, using a 12lb ball. almost 4 minutes faster than time before.
9:00 (broke into 30 reps - took ~1 min then 1 min rest)
Butt to ball
Coming off chest cold-hard
Theresa as rx'd for women: 10:17 (14#/8+ft)
34yom / 206lbs
Pack: 150 Wallball shots, 14 pound ball
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.
subbed 18kg thrusters - arse to 2 small steps
13:32 (1st time)
Tire Flips afterward.
14:13. sub (2) 20lb dbs. sets of 15 to start...quickly dropped to sets of 5.
12 min with 20lb basketball with sand
7:14 (PB by 0:59)
Felt slow...hit 20 pause lots of 10 and 11's
Matthew 6lb x 100
(done 8/22 after rx'd rest day)
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!
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.
Subbed 45# barbell thrusters...9:57 (Shane 9:19)
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.
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.
12# ball, 12 ft target
1st Karen. Only had a 12# ball. Must get a 20#.
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.
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
worked with a partner switching after every 25 reps
total time 10:17
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
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
10 ft target, 8lb ball 9:37
Karen as prescribed: 9:40
rx'd at 9' (Gym restrictions)
1st wod in over two months
DONE AUG 25
150 wallball shots or maybe 160 because I messed up the count
6:45 WITH 45LB BAR THRUSTERS
as rx'd 20# ball 10 ft target. 9:17. Im posting two days late and I am VERY VERY sore.
rx'd 20lb ball 10ft target.
16 lb ball, 8 ft target
15lb ball (heaviest gym has)
150 wallball - 11:49
Used 20 lb ball, threw to touch BB net in back yard.
at home, 150 ~ 45# thrusters, 9:40 ~ jumped into the pool, 15 minutes rest,
Push press 6X1
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!
Major PR. First time I did this I used an 8lb ball and did it in 12:32.
100 Wallball shots, 20 pound ball to 10’ target
Karen (as rx'd) 8:14
45# thruster instead:
Erin - f/31/5.7/130
Karen - RX'd @ 6:29. Not a PR.
Well, at least at CFNC RX for girls is 16#. Anyone else go by that?
ryan - m/37/180/75"
gunnar - m 37/190/73"
Bench Press 5x3 - 230
Karen as Rx
CFWU - 3. From home. 3 Superman. No HSPU. No Burgener. 7 Burpees.
Pleased w/consistency. 45 unbroken. Then mostly 15's after that.
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)
Felt very strong tonight. Totally destroyed my previous PR of 9:27 on 090323. Great workout!
34 year old male, 204 lbs.
16 lb ball. 9 ft target/gym. 9:04 (PR)
About met pukie. Last time 9:13
100 20# = 15:10
WOD090820: 'Karen': 150 Wall Ball Shot, for time
Sub 150 Thrusters with 2 x 20 lbs DB
10 lb MB
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.
22.5 dumbell each hand
cfwu x 3 (skipped oh squats last time through)
150 x 12 lb ball - don't have heavier
15# ball is the closest I have
substituted 150 thrusters with the 45# barbell
10:10... was literally sore for 1 week
Jeroen as rx'd: 8:42
Nienke 5kg: 10:41
Leendert as rx'd: 12:22
Malik 5kg: 14:36
as rx'd: 6:22
- first time using 20lb med ball
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
150 Thrusters w/25lb barbells
As RX - 20 pound ball 10 foot target.
13:38 - New PR!
1st Karen test
no 20# med ball at my gym, used 16# ball
PR, in a little bit of rain
8:56 with 20lbs of pain.
seemed too easy, not sure if ball was 20lbs
2009-12-11: 9:48 at work as rx'd (1st time)
2009-08-20: 9:28 (17 pd/around 9 feet) Tuff
24lb Medicine Ball
7:50 - First time doing Karen!
Ran 1 mile @ 6:46
150 wallball 8kg ball (17.6lb)10:13
Ran mile 7:15
8:24 first time. Not as bad as I thought it would be.
didnt have a 20 pound ball, used a 10 pound instead.
Male, 24, 180 cm tall, 72 kg.
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:-)
I did my first KAREN today. I used a 20lb ball and I wore a gas,mask. It took me 15:25.
Did the Karen tonight; very tough. 48 years old. Did it Rxd 5 minutes 55 seconds.