first

...thats a lot of wall balls, 3.2.1..go!

wish we could get a video of khalipa doing this in 5:25

I don't have a 20 lb ball. Heaviest ball at my gym is 15 lbs. Can I do more or is there a way to substitute? How would this scale?

Thanks!

my gym does not have wall balls. anything i can do ?

#4, you can sub a 45# bar doing front squat thighs parallel w/ ground to standing and bar overhead

#4/#5 & whomever else: the standard sub is
dumb bell thrusters equal to weight of ball in each hand. Cheers!

I heard of 45# thrusters as a sub for wall ball as well.

Brutal . . . see you tomorrow Karen.

just throw a 20# dumbbell in the air and catch it

Karen you slut!

Ha. Whoa slow down there Dano. I guess I will pull out the BEAST Ball, my 25# med-ball...more like, dead-ball.

DO WORK!!!

Wow, Christy is awesome. Looking forward to this!

we only have 12lb medicine balls. is there any sub? We were thinking that b/c it was 60% of 20 then we should do 90 more, 240 reps?

Thanks in advance for your help!

Oh it's a deep burn!!!

OMG - I feel some hurt coming on. :-)

#13, sub 45lbs. thrusters. It's not a great sub, and I'd invest in some 20lbs med. balls. They're useful and there are numerous WODs that call for one.

Wat da....!! Oooh he'll no!! Damn u Karen!
Gotta get it done ; )

Arrgggghh, my smart-a$$ comments caught in the filter!!

100512

18:43 Rx'ed

ran past my 110m turnaround marker three times because I couldn't see it in the dark

our gym doesnt allow this type of stuff bc they are geared more towards bodybuilding. what can i do?

34:12

34:12

00:18.455

#20 mine is the same way. They complain about the ball hitting the wall and making noise. I have to sub for thrusters unfortunately.

WU: 10 minutes Airdyne + CF Warm up.

WOD as rx'd: 7:34! (My glutes are screaming!)

#20 and #24:

get a new gym

or, even easier, buy a medicine ball and throw it against your own home or apt. even better if you live in a big city/downtown. do it on the sidewalk in front of people passing by. its great motivation

Dear Karen,

Please don't break me down, Khalipa did you in 5 Minutes, that's an insane time, Khalipa you are not human, you must be a vampire or a transformer, are you sure you are human? any way good luck tomorrow!

SANTI

Cut a $3.00 walmart baskeball with a small slit for a funnel. Dump in half a bag of water softener salt so it is full. Tape the crap out of it with duct tape. 20lb ball exactly.
Ball $3.00
salt $4.00
tape $2.50
Pain from this WOD, the next 3 days!!!

Karen...standby to standby! LoL

#28 SportJr

Brilliant.

#4 -

Rather than use a 45# bar for wall ball shots, try using 20# dumbbell thrusters. I feel as though that is a little more accurate sub.

Thoughts?

ugh, how old is that kid? i think he should lay off the weights for a few more years...

also any suggestions on where I can buy a medicine ball in store?

I made a wallball out of basketball, sand and duct tape last week. Weight=10.1 kg=22.2 lbs. A bit more than Rx'd but oh well.

are the people with lighter medicine balls serious about asking what to sub. Just do more. 15# medicine ball, do 200 reps, stop being stupid. the world is full of idiots we don't need any more..........

Ah nothing like a little lunch time WOD in Korea...this one will be interesting..

I am looking for someone to take my place at the Crossfit Football ($795US) this May long weekend in Toronto (may 23rd - 24th). Unfortunately I will not be able to attend this great cert.
If you are interested please let me know.
You can reach me by email at jpichie@gmail.com

00:01.759

What gym did Christy Phillips say she is a member at?

Crossfit Sri Ram Ashram, India

Vijai Raj - 6:34
Bachendra - 9:19
Arvind - 7:01

Yesterday's WOD
Vijai Raj - 20:21
Arvind - 21:17
Gautam - 22:58

You can sub either 45# bb or 2x20#db thrusters for the wall balls. Be explosive on the thrusters.

evan #32,

On what evidence do you base your statement?

I did karen on 4/3/10 time was 7:48 rx. Great workout!

5bcrossfit Hailey, ID

Personally, I use strength band-thrusts for sub; allows me more explosive (safer) movement.

Jordan, nice to see 5B CF on the main

Demetreus is a beast!

After witnessing the regional competition last weekend. I think HQ should start Drug Testing at the regional level for individual athletes. If the winner is going to claim "fittest person on earth" and represent CF for 12 months. I think we need to set a positive standard and show that only winners can win in this sport with pure training and great nutrition. Anything else would be a huge black eye on this sport. Just my $0.02

Bring it

hahaha ohh bingo...

modified-- 14 lb wallball x100

6:05

BURN!!! Lots of burn, but great :)

Yes, SANTI, Khalipa is definitely not human. Dude has a bigger upper body than Alice the Goon on Popeye.

(link to picture) http://images.darkhorse.com/covers/300/12/12696.jpg

Can't wait to see the competition in year's Crossfit games.

For all using a lighter medicine ball, just do it faster. I did it with a 7lb medicine ball last year in 3:07 without any breaks at all. Had I used the 20lb ball I would have rested more. I walked like a retarded baby giraffe for four days afterwards.

i made a 12lb med ball for my wife and a 20lb med ball for myself. bag of playground sand: $3.50 / 2 basketballs from wal*fart: $4 a piece. popped out the air valve, poured in the sand (takes a bit of time). didn't want to slit the basketball and make a weak point on it. popped the valve back in and it still holds air...2 med balls for a little over $10

9 40. Felt like a slow old man. Hang on - I am a slow old man. Phew!

#45 tj +1! Great work Demetreus!

m/44/185

7:18

6:27

'Karen' with 150 thrusters,45lb
Time=9.33 PR!
Last time=9.02 100 thrusters,45lb

Hit 100 mark about 5.35 so smashed me old time. Wanna be closer to 8mins next time.

10:40

F/41/5'6/155
9:58 w/ 14#

Subbed 150x 18.5kg thrusters

7:34

9:43 as RX'ed

7:33 with 40 lb DB thrusters

42/m/176cm/74kg

As rx'd

8:35 PR (last time 9:40)

Wasn't sure if I hadn't lost count towards the end so I did 10 extra reps after the clock stopped and was still faster than last time.

10:39 as RX'd

As rx'd

8:23

Tried to break it into easy 10's... breaks got way too long. No PR today...

ran 2 miles- 17:53
wod as rx'd- 7:42
ran 2 miles- 17:12

M/42/5'11"/180

As rx'd

9:54

11.01 w/ bar

As rxd
9.36(PR)

Thrusters: 10:15

Busted my Crossfit cherry.

WOD modified #45 bar thrusters
100 reps in 12:46
broke down into 20x1, 10x8

Was trying for 150, my quad cramped up at #80, pushed it as hard as I could for a noob.

29/6'8"/218

6:55

"Karen'

150 thursters w 45lb bar

5:17 pr

17:34

first time ever doing crossfit
great workout

22/6'0"/198

6:26

25m/5'11"/173lbs

Subbed 45 lbs bar thrusters since we don't have a wall to bounce balls off of or a 20lb ball.

10:00

32/M/183

no wall ball - used 20# dumbbells as usual.

7:13(PR)

28/M/5'10"/179

8:22 as Rxd

28/M/5'10"/179

8:22 as rxd

LogsItAll stats on Karen:

Average Karen Time (everyone): 10:15

Averages
U19 9:46
20-30 11:50
30-40 9:06
40-50 9:08
50-60 13:30
60+ 14:52

Full ranking/averages/etc
http://www.logsitall.com/guest_stats_cf.asp

-bill patton

A better sub if you do not have a medicine ball is clearly to toss a dumbbell into the air and catch it. You still work on accuracy that way and its more functional... like if someone throws a brick at you in an alley fight! And for you football players out there, if you can catch a dumbbell you can catch a ball!!

(i kid i kid)

m/33/5'9"/175

as rx'd 9:11 (PR by 1:50)

F/39/5'6"/155

13.6# homemade "wall ball"

9:00

240 with 12# wallball took 12:32. not bad considering i had to sub the wallball. then did 30min on the eliptical.

awesome Demetreus! love the slippers! lol! my little one is also a wrestler and regularly does crossfit. my oldest (15 years old) was told at school yesterday that at 124 lbs and 11% body fat, he needs to eat more and get a little more meat on him. he's on the track and cross country team, dl's 185 or so and these so-called teachers are telling him to fatten up. i have to get CF kids certified. needless to say, i told him not to listen to them.

25# Med Ball

13:54

30/M/5'10/143

AS RX'D

8:52

Nice WOD, I try to go at Khalipa's pace but It didn't work, I completed about 65 wall balls in a row then had to take brakes and go 5 at a time all the way to 150. Nice WOD. have a good one everyone.

SANTI

M/29/145lb/5'6"

as rx'd: 10:04

i hate wall balls

F/34/5'3"/108 7 minutes with a 6lb ball and squats to a fit ball. Working towards 10lb but we only go up to 12lb at our gym. Cant wait to bike outside maybe a run too :)

16:01
mentally distracted, could have done this a couple minutes faster I think. nice morning outside!

#38, Christy trains at CrossFit MPH in DC.

5:25

16#.... FOB COBRA is kind of lacking in equip.

My introduction to karen. 9:30

Subbed 25lb db thrusters, 10:55.

7:55 Legs are like jello.... grape jello to be exact.

subbed 150x 45lb thrusters (no 40lb bar and no wall ball):

10:56

26/m/5'11"/210
6:53 rx'd

250 wall ball with 13 pound medicine ball

9:35

3 rounds:
250 meter row
10 push press 95 pound
1 mile on bike

15:30

Good WOD today, must be my new CF t-shirt.

32/m/5'10"/210

as rx'd

7:58 (pr)

29/M/5'7/163#

Subbed 45# thrusters

10 min flat.

The heaviest ball my gym had was a 10#, I did 300 wall ball with 10# ball in 13.16. This was my first WOD as I just found the site yesterday, this is a great site, everyone keep up the great work! I hope to improve with time.

9:54 with 16 lb. med ball, heaviest we had at school today. Plenty for me. Battling a slight neck thing.

37/m/6'/185
CFWUx3
Sub'd 10 pound DB (each hand) squat thrusters

Time = 8:11

4:35

“Karen”

For time: as Rx’d
150 Wallball shots, 20 pound ball

Time: 6:11.85

Time: 5:38
Sub: Two 23lbs str bands
HRM: AvHR 143bpm

I'll be doing this wod a second time today; I didn't feel like it was enough.

Karen Karen Karen.....7:25...i used a home-made 20 lb. medicine ball. I cut a hole into a few old basketballs and made 15, 20, and 30 pound balls....little bit of duct tape is much cheaper than buying one.

Rx'd 11:03 with #20 homemade ball
Now walking funny.

23# homemade ball.

8:22

Ouch!

12lbs. ball w/ target @ 15ft.

13:10

m/22/185

rx'd

8:55

Did 12# ball at 11 ft target.

7:13.

Good job, Demetreus!

M, 35, 67"/143 lbs.

RX'd @ 9:56

Followed with 1800m on C2 @ 8:04.4

As Rxd

9:25

didnt have a 20lb ball, only a 12 at the gym so I did 300 reps with the 12lb in 13:33.

f/40/173/5'11"

150 thrusters with 45# bar

Around 13 minutes... in my excitement to get going, I forgot to start my watch.. after 25 quick thrusters, I look at my watch to predict how long this Hell would continue for and I noticed that time hadn't started. So, started my watch and made an estimation.

Did this after squat workout 3x5 at 405lbs

Combined with box jumps so, jump onto box, wall ball shot=1 rep

6:30 time.

8:30 new pr last time 8:47

Still really lays waste to my triceps.

Hey so my friend has a mild case of rhabdo right now - dark urine, swollen/tight left arm. We started him with cindy one day and an unweighted variation of elizabeth the next day - just 45# front squats and bar dips on the gravitron - and his arm is pretty bad right now. One more reminder to take it easy on newcomers - I thought I was going easy enough but - i dont know where to draw the line i guess. This guy is 42, hasn't really moved his upper body in a while but he can still run and bike pretty hard. Any advice on how to start him? I mean he could still do the dips w/ 150 pounds taken off, the squats were not a problem - im not sure how else to scale his upper body stuff any more. He did knee pushups on cindy - and jumping pullups - got through about 10 rounds. His arms were pretty tight the day of cindy too (the first day) but I thought it was just like regular soreness one experiences.

12LB BALL, 300 REPS IN 13:36

8:02 as Rx'd
Last WOD for 10 days. Heading to Costa Rica with the family... surfing, trail running, and recovery

Sidelined with an supraspinatus / tendon injury of my right shoulder
Physical therapy

F/34/115

8:38 with 9# ball

(Need heavier ball)

@118

Some people just arent cut out for this. If he had real rhabdo he shouldve been admitted to the ER.

If it wasnt bad enough to be in the ER, he is sandbagging and you need to motivate him. Take from one who has been there, done that.

5:45 butt to 20 inch box to spot

1ST 50: 1:49
2ND 50: 1:57
3RD 50: 1:58

Thought I could pace myself to 30 per minute but that lasted only the first minute. Spent minutes afterwords writhing on the ground. Even my arches in my feet were sore. A lot tougher than I expected. Hope I can walk ok tomorrow!

7:12

Should of planned for 25 reps a minute to hit close to 6 minutes.

16:49

M/26/155

m/38/194/5'10

Scaled to 14lb ball X 150

10:22

12lb. ball 7:41

CFWU x3

8:04
PR by 4.5 min

According to some random lady at my globo, I need to "quit working out so hard and eat some cheeseburgers." All I could do is laugh.

6.55

33/m/165

subbed 75, 45lbs thrusters

9:11

22lb sand-filled basketball left

Lots of sand in my mouth :-/

Miranda Oldroyd, ...HOT.

And is any body crossfitting in baldwin county alabama?

15:02.......thought i was going to smash this one but.....Karen is UNSAT!!! gonna go throw up and get ready for tomorrow

good on you guys that used a 25# ball and still made rediculous times. The crossfit community never ceases to amaze.

Thruster sub. Time=9:42.

As rx'd. 7:53

bingo, #42

you're entitled to your own opinion. i personally would prefer that my kid begin exercising with weights in his mid- teenage years

4:45

all 150 unbroken

M/33/130#

As RX'd

9:27

Used the very unbalanced G2 Wallball from Garage Gym. Couldn't get a good rhythm going since the center of balance on the ball keeps shifting.

9:54, used a 16 lb. med ball, all I could find in the weight room today.

#33 Lifting hay bales and milk pails was bad for me starting at 5 years old? Wow I can only deadlift 450 now... How much stronger could I have been had I waited...

M/40/75"/270#
10:44
150 Thrusters with 25# dumbbells

9:30 with a 24 lb homemade medicine ball.

Rx: 7:03 pretty easy wod

6:12 Rx'd 50+40+35+25

JD/6'0"/175/42

IF it was easy then you didn't WORK hard enough!....you have more in the Tank!

Rx: 18:43
Just started CF again today from a 6 month hiatus, wow I feel out of it, lol

#144
Aroden, imagine how big you would be if you drank all that milk after carrying it.

-Xfit Rice Owls

You should urge your buddy to consult a doctor.

No wall ball out here. Subbed with piles of busted up concrete..as high, as I could throw 'em.

w/body armor 7:03

@#144

Agreed. I am the product of a butcher and carpenter. Lift hard, early.

@#33, Educate yourself and one day the children will be as strong as aroden and Ungulator the Thick.

11:30 with a 14# ball...c'mon, triceps!

evan #141,

I didn't share my opinion, simply asked on what basis you would "prefer that my kid begin exercising with weights in his mid-teen years." Thus far you have offered an opinion without factual or data-driven rationale. Help me out.

D
@ home
as rx'd
8:54(PR by :11 but also 15# ball to 20# ball)

As rx'd

22:37

12:31

Subbed 45 lb thrusters

Karen as RX'D
7:04

10:04 rx'd

8:19

8:12 as Rx'd.

Not a PR today...I've been feeling a little off the last couple of days. Not sure why. Must be something in the water. Ready to hit it hard tomorrow.

NEVER QUIT!

First time with Karen, not quite as rx'd, heaviest ball was 8kg (17.6lbs).

6:58

RX'd 7:08

scaled up: 25 lb ball: 6:44

15:55

M/25/5'9"/178

25# ball 75 reps, 15# ball 75 reps

Time 11:32

Didnt have a 20# ball but did have a 25 and 15#s did half of each. Better sub than any IMO.

DO WORK!!!

btw, i made my ball, anybody else can do the same. i live in costa rica so not easy to buy stuff like that. i took a soccer ball, cut a tiny hole in it. spent about 30 minutes filling it with sand, glued the little hole shut, and then wrapped about three roles of duct tape around it. i keep it at the gym and it's a favorite for many people for various exercises. i used an old soccer ball (plenty of those around these parts).

M/32/189cm/110kg

First time with Karen

10kg ball
8:40

Christy is smokin'!

OH DEAR!!

That 20# ball to a 9'-9.5' target knocked me down!

TIME: 9:09

**last compare to date I used 20# ball to an 8' target~ what a difference a foot-foot 1/2 makes!

RUSS ax rx'd with 20# ball to 10' target

TIME: 6:44

Bingo-

When Evan wants to be taught, he will seek.

Evan-

As a young boy i was put to work with pick and shovel. My three brothers and I spent hours pushing a large stone grinding wheel, once pulled by donkey, to make coarse flours for sale at a local market. My strong young body gave way to a strong young mind.

Meats Milk. Hardship. Strength.

m/27/5'8"/145

Rx'd - 9:32

230lb just turned 37, 20lb ball, first time trying Karen. Ive done plenty of wall balls just not 150 in a row. Im pleased with my time 6:11. had a counter to make sure i was going high enough, and a ball under my butt to make sure i was going low enough. we just open our gym in January, working on the web page so we can show our affiliation. Crossfit Tier 1 Greenville,N.C., coming to an affiliate competition near you soon. I love Crossfit!

6:16 Rx'ed

9:27 as rx

Wow. I suppose I should pull my son out of wrestling, baseball, etc. because how dare he become athletic! This type of thinking is why the majority of kids in schools today are obese.

Subbed 2x20 lbs db thrusters.
14:10 damn

M/24/6'1"/180

As Rx'd:

9:52

scaled 100 reps, 20lb.
9:41

7:01

7:01

34/M/6'00/195

9:06
(pr is 8:09)

did it at http://www.btbfitness.com in Buckhead - Thanks Jeff!

200 wallball's w/ a 10lb ball (that's all my gym had). 13 mins, not bad for my first time I guess.....killer workout though

26/m/5'11"/175
as rx'd
9:51
not PR but better than last time

150 Thrusters w/ 25# db's for:

9:23

m/ 25/ 170

Rx'd - 9:02

M/20/6'1"/170

subbed 45lbs thrusters

7:12

66 Wallball shots, 25 pound ball 4:10
84 Wallball shots, 16 pound ball 5:19

9:29

Rx'd 7:52, first time (I think) with this girl.

Buy in: row 3 rounds 300 hard, 200 easy; dead lift 5-5-5+ at 275-315-355(got 8).

27/f/5'2"/118

12# ball nothing heavier in gym
7:32

f/40/173/5'11"

I got an email from a friend who is a sportswriter about talent Id camps for Canadian Bobsleigh and Skeleton athletes. They have a few short sprint tests, power clean and front squat maxes, and 5x two-footed jumps (i assume it's 5 broad jumps put together for a total distance).
The tryouts are this weekend and I'm having a giggle imagining myself showing up.... age 40 with a couple of kids in tow. The lifts would be great, the sprints totally unknown and the bounding.... not sure either. The tryouts are in Ottawa this weekend.... and then move westward.
It would be good to see where crossfit puts people.

But....I can't see myself enjoying bobsleigh or skeleton, for that matter..... I'm far too much of a chicken.

26/m/5'9"/164

1st time doing karen, wasnt a fan of wallball before definately not now

8:51 as RX'd

150 barbell thrusters w/ 45 lbs.

14:20

sub- 45lb thrusters
11:00
beat my last time but still a weak performance. I need to use my legs more.

Full CFWU

25# ball - did 130 (I know 120 would've been the correct % sub, but felt I had 10 more in me). I feel like I must have been doing them wrong or something, b/c they flew by. Time: 7:31

M/25/215#/6'1

After comment #35 I'm almost scared to ask this for fear of being labeled stupid... BUT.. how high do you need to toss the ball? My gym has your standard 9' paneled ceilings.

JuliePlatt 188, you should definitely go for it! Skeleton looks scary, but imagine being a bobsledder, that would be awesome. You could be a summer-winter olympian!

Brand x
scaling

did 100 22+ hell ball x 100
6:45

khalipa is a beast

20 minutes

subbed 20lb db thrusters
8:58

notes:
-shoulders totally gassed from previous day 50 hspu

11:38

16:14, with home made ball (22 pounds)

as rx'd

10:50

only have a 14lb ball at my gym, need to make a 20lber

5:12

11:25 Rx'd...

2010-05-13: 9:15@work as rx'd. 50's@1:56,3:42,3:36. 2nd WOD today.
2009-12-11: 9:48 at work as rx'd (1st time)
2009-08-20: 9:28 (17 pd/around 9 feet) Tuff

150 20lb wall balls, 10ft target

6:55 05/13/2010 (first 51 unbroken)
7:32 08/20/2009 (first 31 unbroken)

45lb barbell thrusters, just under 10mins.

Subbed 45# thrusters

time 6:52

150 wallball would have taken more out of me for sure.

M/58/5'9"/140lbs

10 HSPU - Smith machine support
10 40lb db cleans
10 L -pullups

30:00 First three rounds were great then had to break up the cleans to 5 and 5 After 4 round - break up pullups to 5 and 5
Unfortunately, I had to spend valuable time moving around to get to open equipment, but then again, it did provide a bit of needed rest! One note- I have been doing crossfit about 4 months now and my conditiong has definately improved. I can definatley do more in less time. but I am not getting much stronger in my 1 rep strength. I work out Tuesday, Thursday Saturday and Sunday. Occaisionally, I will stick a 5th day in. Should I start cutting back on the GPP workouts a bit?

Gym only had 15lbs ball
4:31 time

CG E-City CrossFit;
Leary(m/45/5'11/200)
9:50

10:35, 20# more or less

Are we allowed to jump? I did, do get more explosion out of my legs since they were not tried, but my arms were.

I have a homemade medicine with sand in it, and I added some weight to make it anywhere between 19.5# to 21#. First time using a ball this heavy.

To: Xfit Rice Owls

If your friend really had rhabdo at all, I am guessing it was the negatives on the jumping pull-ups that got him. Be careful with those.

Gym only had a 12 lb. ball, which was fine since I've had about 1.5 weeks off. Used a smaller physio ball underneath me.

Did 150 in 9 minutes 10 seconds.

"Karen"

6:45 Rx'ed

PR by 1:00!

34 yom 225 bwt

skill wu: parallette handstand hold, butterfly pu's, ghd situps, box jumps 30"

wod:
team karen
150 wall ball (15 ea and rotate, ball can't hit floor)
time: 4:48

free handstand work

#121 -

I avoid dips with newcomers for quite a while (during intense workouts). I would especially avoid dips on a Gravitron during an intense workout since the machine makes it hard NOT to do a slow negative. Prescribing eccentric movement under load in an intense workout with a new person is an almost certain way to administer some Rhabdo.

Jumping pull-ups*, dips*, and slow negatives of any movement* should all be avoided in the infancy of one's CrossFitting, in my opinion.

*(During intense workout sessions)

There's nothing wrong with negatives and eccentric contractions, obviously, just not during high intensity WODs for new people.

42/M/149

150 thrusters with 2x21 lbs. dumbells

11:45

15min or so.

Two of us, only one ball... so we tossed it up over the B-ball rim to each other.

"Karen"

For time:
150 Wallball shots, 20 pound ball

My time:(5:56.4)

150 thrusters with 2x21 lbs. dumbells
7:53
whit 20 pund vest

As rx'd

11:13

shaved 3:37 off the last time I did "Karen"!

M/53/6'0"/212

"Illegitimi non carborundum!"

That is my son in the pic. He is 11 and wrestles, plays football and baseball and weighs about 75lbs. He mostly does pull-ups, weighted push ups and a lot of core stuff with high reps. He just wanted to see how strong he was. I shut him down when it got heavy.

Karen: 7:09

12m26s.

CFWU x 3

Karen: 10:32

Karen:
11:45
16 pound ball
**I'm 14 years old**

M/50/5'8"/171
coming back from ski accident c5/c6 fracture 2/7/09 w/ posterior & anterior fusion, discectomies, spacers, rods, plates, etc; both hips replaced 14 yrs ago + numerous fused discs from ankylosing spondylitis.

5 rnds: 5 ring mu's, 10 pwr clns @ 75#, 50 jumping jacks - 16 min

Crossfit had me in good shape before the accident, likely saved me from paralysis, and has allowed me a nearly full recovery. Great program! Couldn't do MU's before the accident:)

m/38/76/215

barbell thrusters

7:55

decided against today's wod because i don't have any medicine balls and for some reason decided to do traditional lifting. sooo boring..
i love crossfit!

That's a pr by the way, last time was 11:40. Strategy helped: I aimed for sets of 15 every 45 seconds, and kept to it almost all the way through.

As RX'd

8:25

39M/5'10"/170#

W/U: jump rope, 100 single-unders + 50 double-unders; 17 ROM exercises; 35# DBs complex, 1x5.

As Rx: 5:38.

C/D: (strict chin-ups, AbMat sit-ups, 35# good mornings), 1x10.

New PR by 0:30. Squats to an 11-inch box. Used some strategy this time. 25 reps per minute for the first 4 mins. After the 4th set, dropped the ball for only a few seconds and then went all-out for the last 50 reps.

9:48 (pr by 5 seconds)

Subbed: 20# dumbbell thrusters

Gamed: tried to do sets of 20 per minute with rest inbetween. Couldn't maintain the pace.

45lb Thrusters
7:43

I cranked through this with a Tabata timer going and beat my last time by 0:37. This workout is tougher than it looks on paper. I can sprint through pretty well until about 60 reps, then it's a struggle to keep going.

m/27/5'9"/140
7:00
Didn't look too bad (almost respectable) until I realized I was only hitting the wall at 7' and the standard target is 10'. I've still got a loong way to go.

First time doing this:
8:56
Im soar and now Im going to sleep

6:42
first break at 60 reps

as rx'd

10:36

I haven't done this in almost 2 years... My last time was around a full minute faster but I think my form was a lot better this time around.

Never been this close to one of the CF Monsters on a WOD before

6:22- first time with Karen

As rx'd: 11.34

SUB 25# db

8:56
previous 12:26

150 x 45lb thrusters 14:07

9.27 as rxed

Snatch practice,2 hrs,followed by,

CrossFit Endurance,anaerobic endurance wod,
4 clapping press-ups,
8 kbs,2 pood,
12 air squats,
on the minute every min for 15 mins.

ran out of time to fit in Karen.will catch up the morra ,snatch goin really smooth up to a point ,then oot the windae !but still, i wouldn't leave here without trying to fix it ! was getting better with high hang sn drops,need to stop going for no's all the time !

Did two today

SouthWest Regional WOD
Row 1000m
30 OH Squats, 135lbs
Run 1200m

14:05, spent too much time looking at the bar....

40 min rest

"Karen"
150 Wall Ball Shots, 20 pound ball

5:41

Was tough, but thought it was going to be worse.

Videos going up in my log shortly.

age 20 bw 170

split up into team workout with brian t.

15, rotate, 15, rotate, etc.
4:48

m/166

as rx: 8:12 PR (- 2:05)

31yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round
HSPU to 5” stack x 3,2,1,4

As rx’d: 10:55
Compared to 090323: 13:44
Foam roll after

CFWU x 3

As rx'd 12:38

Rxd
8:35

15 lb ball, 200 reps: 8:55

After a Barbara at lunch, and did a Fran afterwards and a 1K row. Tomorrow is a rest day for me so kicked my butt today.

5:40

29/m/185

M/33/5'07"/160
5:50 RX

5:26

[16lb ball was max available]

9:30 as rx'd

i pushed the wrong button on my watch and didnt realize it for a few minutes. so, my time is estimated. it was probably a little lower, but oh well.

100506

4 rounds + 7 squat cleans Rx'ed

10 lb ball (heaviest gym has) low target (gym has short walls) 4:25.

I feel like I did it totally wrong if Jason's over 5 mins... I have strong legs, but that's wild. Honestly felt pretty easy with a 10# ball.

As RX'ed
9:35
So overdue for a rest day. Taking tomorrow off.

warmup - 3 rds of 15 each - pullups, burpees

6kg ball - 7:26

9:21
Just got the 20lb in the mail yesterdy so what a great day for this to fall on.

6:54 as rx'ed

8:47 as rx'd

m/28/210

16lb Ball is all I had

9:35

I think my target was around 12 ft, it felt good, I just need someone yelling at me I'll get under 8min next time!

6:27

12-lb (gym's fault, I promise)
170 wbs

Time: 11:32
14lb Ball
200 x Throws

The 14lb ball is all I had so I added 50 throws.
Second WOD I've done. I will never stop!

10min bike to gym

cfwu 3rds 15reps
back extensions
situps
pushups

150 wallballs (12lbs)
9:28

bench press
5-4-3-2-1
135-155-175-195-215

10min ride home

8.55

i did karen in 7:20 12- ball

m/28/6'1/185
18# ball to 10' target
12:00

f/28/5'7/125
15# ball to 8.5-9' target
12:43

M/27/185/6'1"

6:53 as prescribed

M/21/157/5'11"

Didn't have a 20lb, just the home-made med ball which ended up being 27lbs, so I did 75 reps.

7:32

Thank you Crossfit!

As Rx'ed
10:38

First time doing this one: 9:02
Good stuff.

m/208#/71"/26

Subbed 200 reps with 15lb medicine ball

8:15

45# barbell thrusters

15:45

With 15lb ball (biggest in the gym)

8:47

7:03

Compare to:
090323 - 8:10
080807 - 8:43

5.25

matched khalipa's time...i'm stoked!!

Wifey made me proud, did it all by herself while I was at work.

Me: 8:27 as RX'd (PR)

Wifey: 14:25 with 6 pound ball (1st time)

m/35/160
10x100 m swimming intervals, then Karen 20#db each hand, 7:57

First time doing Karen

7:22 as RX'd

this was a lot harder than I expected
my math teacher did it 1 sec. faster than khalipa... just insane...

m/210/5'10"/16

M/28/5'10/164

As Rx'd

150 wall ball shots 20# - 7:50

Khalipa is an animal. Made me push harder when I got very tired.

WOW.....wod crazy......3rd crossfit WOD.....amazing!!! I did the 45lb bb and completed all 150 but took many breaks 15min then attempted to jog but did a quick pace walk on treadmill for mile and 1/4!!! Amazing.....can't workout 2mrw work alllllll day n night!!

m/42/5'11"/195

wu
row 500

150 wallball 16# ball
8:25
(50 sec better than last time)

Broke it into sets of 25: 1:02, 1:19, 1:27, 1:34, 1:33, 1:27

no balls larger than 8lbs at the gym and the last time I took one and tried it I put a hole in their drywall...

so I subbed 150 35lb dumbbell thrusters. Destroyed me.
26min13sec

m/251/6'/35

'Karen'

with 15# ball, the heaviest we have..

59/M/202 - 9:46

49/F/123 - 10:54

11.54

7:30 as rxd

M/35/205/6'1.5"

Karen as rx'd
9:47

Had to use 12lb's

8:00

M/30/5'9"/195

subbed 20lb db thruster

6:50

M/25/195

As RX'd 6:30

5:44 as rxd

5:44 as rxd

10:08 with 20 pound dumb bells

Subbed today's WOD with "RANDY"-

(75) 75# barbell snatches; 5:59

Rest in peace brother!

Semper FI

used 10 pd med ball
9:52

5:19 rx'd Crossfit refinery Boise, Id

short WU, then Karen scaled up:

7:13 with 20# weight vest

then FS-3-3-3-3-3
135-185-225-225-245

tomorrow: rest.

later,
b
m/33/5'8-1/2"/167

As Rx'd: 8:44 (PR)

M/26/140/5'11"
as rx'd 7:33

150 wall ball shots with a 17 pound medicine ball
21:35

M/20/5'8"/160

Did 30lbs dumbbell thrusters cuz I have no med ball 150 reps

time: 10:04

legs= explodededead

Dear Karen,

When I first saw you I knew that you would be a challenge, but I decided to give you a try anyways. After our 8:26 long relationship I decided I really do not like you. You were a pain in my @$$ and I do not appreciate the way you treated me. Thanks for the wild ride and I am sure we will meet again. I just hope next time our relationship does not last that long.

12:38 for 150 45lb barbell thrusters vs
18:43 @ cf santa barbara w/ tyler (9:03)8/20/09
10:52 8/7/08 (couldn't have been 20lbs ball!)

.6 mi run wu 4:57

wu: run 10 min.

8:39 with 12 lb. ball

M/49/6'3"/195

7:13 as rx'd

subbed 20lb dbs roughly 9 min

m/30/6'/180

7:42 20lb ball

12min as Rx'd

M/32yr/200lbs/6'3"

12:23
I thought this was a good time till I saw the site, I guess I suck a little.
Always a fun time Coach!!

150 45# thrusters as a sub for wall ball...

8:33.

Definitely can do better... my whole body is shot, have been doing two WODs per day this week, or just heavy lifting and cardio if there's no second WOD available. Loving it though. Scared of Eva in a huge way though...

Have a great day everyone.

12:09

8:00

150 thrusters with 40lb DB
with 20lb vest
11:17 minutes

11:49.2 I think last time I did this was with a 12lb in like 16min so def happy to do it rx'd gotta weigh my homemade ball to see if it's heavier than 20# then I'll be more stoked

M/39/182

As Rx 15:38

Not sure what my PR is because my computer died and I lost records. Partner and I alternated sets of 5 until he dropped out at 100. Sets of 8 to 10 after that. Definitely had a faster time in me, but was glad to share the WOD with a friend. Good workout.

As RX'd

Completed time: 16:49

Rx'd!
Shane: 10:37
Brooke: 10:45

M/25/158#/5'7"

Squat - 6 x 3 @ 220#

Bench - 6 x 3 @ 155#

Chin-ups (Dead Hang) - 3 x max - 13, 8, 6

For time:
35 KB swings, 1 pood
Sprint 400m
30 KB swings, 1 pood
Sprint 200m
25 KB swings, 1 pood
Spring 100m

Time: about 8:00

sub'd 45lb thrusters

10:03

7:47 with a ball whose weight is unknown (15-20ish?)

20# dumbbells
6:28

"Karen"

For time:
150 Wallball shots, 20 pound ball

Made a basketball medicine ball that ended up being 25.8lbs. Thus, I figured 20lbx x 150 reps = 3,000.
3,000/25.8 =~116.2. So I did 25.8lbs x 116 reps in 14:42, but I rotated with one of my Soldiers. I believe I could have gotten a much faster time on my own.

Oh yeah, began with the CFWU 3x10.

as rx'd 7:20 too many breaks!

14:17....im new im new! HA

MgySgt USMC M/48/6'2"/208

Last time 12:18 and today 12:21.

Last time I said I needed to start doing proper warm ups and giving more effort. Well it appears I have not done either. No excuses, but I am happy to say I am gettings "A"s in my college classes.

OooRahh CrossFit

Did this one a few weeks ago at 16:06 Rx'd...what can I say, wall ball is my least favorite exercise!

CFWU x 3 (10 pu's/round)

as Rx'd

11:20

4m 54s - only have a 5kg med ball but 'tis a new PR for me.

Kiss my face!!!

150 DB thrusters - 20# 12:17

6:22 as rx'd

* 80 in a row, then 10's

a.m. Make up of CrossFit total- coming off of hamstring strain:
275/135/325 (365 fail- let it go as I felt the back rounding and hamstring starting to strain again) (735)

Compare to-
100223: 255/135/295 (685)
091212:205/115/295 (615)

p.m. Karen
Tim: As Rx'd 6:05, new PR by over 2 minutes; thought I had a 5:30 going but I quit on myself around #115 and lost my momentum.

Shara/30/F/68/138
As Rx'd w/12 lb Dynamax
8:25; previous best was over 14:00. Amazing progress!

Cheers from Bangkok- staying inside, keeping our heads down, and drinking beer as the idiots try and fight the Army 1/2 mile from our apartment. Didn't realize I was going to be in Iraq again- HFP anyone? ATW!

as Rx'd

18:46

M/42/5'11"/183

For time:
150 Wallball shots, 8 kg ball

tt - 9:52 (2 sets of 30, rest sets of 15)

150 thrusters with 38 lbs total db's

11:41

m/40/67/154

#21
Find a new gym! I'm sure there's an affiliate near you that would be more than happy for you to lose your lunch to Karen.

22 lb B-ball filled with sand

17:23

10:45

7:35 20lbs.

6:45, but heaviest ball at the gym was 15 pounds.

14 pound ball 9:42

8.04. 7 kg ball.

M/38/205#, 9:23 as Rx'd After 8 sets of 3 rep DL! I feel great Today!!

7:53

M/25/158 GregAwu

160 x 15.4lb Med-ball - 9:05

7:41 using 16 lb. wall ball.

14 min subbed 42 lb thrusters

Karen
1st time as rx'd 10 ft board
11:24
14# ball

11:52 using a 25lb. ball

Did 100 with 30lb. ball.

7:22

Did 150 w/ 20 lb ball

6:06

m/178cm/89kg/34y
9:03 PR (last time 10:57)
50 unbroken then sets of 10

Beastly DL, Demetreus

6:41

m/30/5'9"/185

5:20 wi/homemade 13.5# medicine ball

3 mile run
21:50
then
(60) 20 Lb Dumbell thrusters
4:50
then
20 K's to E's

15# ball is all they had
10:08

WU ROM
CF WU x 2

Sub'ed homemade 16.2 lbs ball

Score 19:40.33

Set broken:
20-10-10-11-12-10-10-10-10-10-10-10-10-4-3

As Rx'd
6:26

150 45lb thrusters

BFH-7:15
BP-10:15

CFWU x 3

WOD: Karen, as Rx'd:

9:24
M/40/6'1"/250

Scaled to;

50 Wallball shots, 10 pound ball to 8’ target

6:14

"Karen"

M/09y/52"/064#/YORK
02:27 of 4#, 8', 50 reps

F/11y/62"/142#/CONNIE
F/46y/62"/140#/JULIA
15:39 of 9#, tossed ~8' high back and forth 150 reps each, i.e. 300 throws.

M/41y/68"/155#/GEORGE
12:40 as Rx'd 20#, 10', 150 reps.

20 PU
30 65 lb DB swings
0.5 Mi

5 rounds

1:03:57
Feels good!

5:50 rx

45lbs thrusters:
13:56

125 - 11:02

4:16 as Rx'd

150 Thrusters at 35 lbs.

12 mins 05 secs

5:38 as rx'd

and ran a mile

biggest ball I had available was 10#--did 200 in 7:40

I gotta make my own ball.

Followed with a 5K row.

As Rx'd: 14:28 Still sore 2 days later.

bingo, #156

i have NO factual data evidence or research i can provide or refer to atop my head. as a 21 year old, i suppose my opinion is made from the accumulated opinions and/or misconceptions of my peers, and small web surfing. but i'm all for being convinced! several things have convinced me on this site and forum already

sqwerty, #173

that sounds like a positive upbringing we all could use. i suppose those tasks are supposed to emulate weight training?

thanks

Snatch 80% 1x5 145
C%J 80% 1x5 185

rx'd
7:20

AS Rx'd 6:00 flat.

Previous PR was 8:26 on 11/27/09.

Going to the Level I = great decision.

heaviest ball at gym=12 pounds or so
8:55

Jeff
27# homemade ball 9 foot throw
time: 14:02

Tommy
smaller ball
Time: 14:45

Karen, 7.45, PR. Cashout, CTB PU, BFK CTB, toes 2 bar, KTE, bucket circle

35yom / 206lbs

Pack, for time
150 Wallball shots, 143 ball, 10' target

8:59

Had to break it up a bunch, but I got 40 out the first time, then sets of 20 afterwards. Felt good, but my legs are toast.

As Rx'd.

090820 11:31 (old PR)
100513 9:36 (NEW PR!!!)

"Mrs. Miyagi"
100513 9:15 (PR)

As per comment #381:

"Mrs. Miyagi"
Scaled to 12# medicine ball.

Rx'd 4:50

As rx'd: 10:26

M/50/153/1-1-06

14#, up 2#

9:27

WOD "Karen"
as rx'd,

7.48

Legs were like mush fae B/S 5-5-5-5-5, OHS, Sn. bal,Sn. p/p,earlier,plus tried to game it ,with 5 sec rests at 25's,usually just go all out for 1st, 80-100,will stick to that in future,cos usually faster,it's definitely not getting easier !but that's what pushes ye to do more !

CFWU at home...small

As Rx'd

10:00 flat....ugh always hard

44/168

First WOD in many months, as rx'd:

13:52

4:53, scaled down to 100 after work.

7:11

M/39/250

21 lbs ball 12:13:25

11:52

10:04 rx

Last time:
CFWU x 2
WOD w/ 12 lb. ball (heaviest at the gym):
5:45
(should have upped the reps considering the weight but still a pretty nice little workout)

This time:
Made a 16-17lb medicine ball w/ better half, mixed in some jump rope.
50 WB (against bball backboard)
50 DU
50 WB
50 DU
50 WB

12:22

9:30

5:55 as Rx'd

How do you get a job like Pat Sherwood? DIA - SFO - Yosemite - freaking Bogota???? Dude doesn't even know what day it is in this video!

8:25

@ the sweatbox
As rx'd

8:42 PR

Subbed 17.5lb DB thrusters. PR by nearly 4 minutes.

9:06

[9:06]

8:15 (pr) as rx'd

old time: 9:00 (w/18# ball)

As rx'd: 6.58

Still one of my least favorite CF workouts.

M 36/5'10"/170

9:08

As Rx'd 8:29

45# thrusters

6:59PR(9:29 last)

10 lb dbs 11:55

as rx'd

8:33 (pr)

M/32/180/6'2"

only a 10# ball available at the gym

8:05

24/m/165lbs/70"

as rxd 6:37

12:46 with 28# ball
break (included in time) around rep 100 for a phone call

M/ 36/ 132 lbs/ 5'-6"
7:45
The heaviest med ball my gym has is a 10 lb - so I used that and I decided to throw it up about 14 feet high to try to up the intensity and requirement. I use a basketball backboard so I throw it to hit the top of the backboard.. accuracy and high.. but until I get the 20 lbs this will NOT be as Rx, but it's repeatable and challenging. I followed up with 85 D.U.s in a minute a few minutes after the WOD and I then did 15 chest to bar pullups about a minute after that. This was my first time doing Karen... good WOD. WOW Jason Khalipa did this in 5 and change.. that's amazing.. incredible capacity.

subbed thrusters with 20 pound dumbbells

8:43

31/m/160/65
subbed 20lb dumbells
7:55

did 7 min of 95 squat clean/20 situps before

rx'd
12:42
first "Karen"

as rx'd

10:04

45 lb. barbell thrusters, 150 reps

11:40

broken 30-20-20-10-10-10-10-10-10-10-10

CF warm up.

Subbed 45 lbs Thrusters.

Time- 4:50

48/M/182
7 KG ball
13:16 PR somehow?

EJ
M/37/170
6:00 W/45LB THRUSTERS
EJ

10:36

in sets of 25, time includes rests

F/25/145

Sub'd 150 thrusters w/ 10# DBs, sets of 15

16:00

rxd 7:21

sub 20# DB thrusters
-
10:29

m/36/5'9/176
CFWU-3. Reg. Superman. Burgener. DU.
7:50
Used large wallball for first time. Affected time by over 1 min. Need to keep ball balanced with weight at bottom.
8/20/09: 6:45
3/23/09: 7:12
8/7/08: 7:59

m/37/180/72"

14:03 as rx'd

CFWU
WOD but used approximately 16lb ball. Not sure of the wt actually. The largest we have.

7:19 This time is probably a bit high since I messed up the timing of it.

done 5/19 out of sequence after Helen yesterday & Annie the day before
13:20 as rx'd to 9' target...149/164
Didn't warm up completely and started w/ 25 reps, then 12, then 13 before struggling to catch my breath! Finished with reps of 10 followed by a short break each time to 150 total.

Rx
14:03

8/22/09 100 = 15:10

11:56

20# ball to ~9 foot target

10k ball

11:04mins

30 m 67kg

Using a 5kg ball

Time 6.50

CFWUx3 (skipped dips on rd 3)
9:46
5 rds of 30 reps, rest till 2 minute mark. Kept pace till last round, where start came after the 2 minute mark.

CFWU
Karen
8:31 first time using full size 20# MB, vice smaller 20# home made MB. Larger MB a little more difficult to handle.
M/49/198#/72

31/m/71"/178#/Gold's Gym: Killeen, TX

CFWU x3
8:16 as Rx'd

10.39

With homemade ball (about 18lbs, I suppose):

As Rx'd: 8:30 ... Broken down into 50/30/25/28/28 (a few extra for good measure)...

M/25/140/5'6"

8:35 (broke into sets of 30)

"Karen"

For time:
150 Wallball shots, 20 pound ball (racquetball court)

9:12
-----------------------------------------
Compare to 090820

7:53

as rx'd

TIME - 8:50(PR)

11:25

as rx'd

8:30 w/ 18# ball - I think this was split into 25s w/ about :15 between

23.m.137.65"

as rx'd
10:12(PR)

Last Time/PR:
11:37

M/59/6-2/208
150 Wallball
13:48

a rx'd 8.01 (50 sec. faster than 04/09)

13:08
14# ball

As rx'd 10:20

M/34/178

For time:
150 Wallball shots, 20 pound ball

7:05

thats whats up!

M/24/6'4"/210

As rx'd

6:22