September 15, 2010

Wednesday 100915

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Kim Malz 32:57 (24" box, 14lb ball). Post time to comments.

Compare to 100203.

EmmanuelSaucedaCrossFitEwaBeach_th.jpg

Enlarge image

Emmanuel Sauceda, Afghanistan.


"Redemption Year" with Elyse Umeda at the 2010 CrossFit Games, CrossFit Journal preview video [wmv] [mov]


Sled push, tire flip, snatch workout with Jason Khalipa - video [wmv] [mov]


"'Khost to Coast' fundraiser for CIA families gets a boost", The Washington Post.


"Life can only be understood backwards, but it must be lived forward."
- Soren Kierkegaard

Posted by lauren at September 15, 2010 5:00 PM
Comments

fun fun should be a great wod

Comment #1 - Posted by: chrisp at September 14, 2010 5:04 PM

YEEAAHHH BRO!!!

Comment #2 - Posted by: Drew at September 14, 2010 5:09 PM

25:24

Comment #3 - Posted by: Jared Andrews at September 14, 2010 5:20 PM

Only tried this once after 1rm clean and jerk work, think it was 28 minutes or so. second time doing wallballs too, good fun!!

Comment #4 - Posted by: Andy at September 14, 2010 5:44 PM

Best picture ever to bless the Mainsite!!!!

CH-53D's getting the job done in Afghanistan.

Mac

Comment #5 - Posted by: Mac at September 14, 2010 5:44 PM

great quote

Comment #6 - Posted by: f at September 14, 2010 5:54 PM

I hate Kelly!

Comment #7 - Posted by: 14 at September 14, 2010 5:56 PM

Just recieved my 20# wall ball (and climbing rope) from Rogue today. Great timing!

Comment #8 - Posted by: Ronnieboy at September 14, 2010 6:00 PM

the Khalipa video has been posted on a WOD before.............

Comment #9 - Posted by: CT 16, 5'7", 145 lbs. at September 14, 2010 6:00 PM

Very cool pic. Always good to see the boys getting after it overseas.

Comment #10 - Posted by: Pat Sherwood at September 14, 2010 6:01 PM

We did this work out at our box today, as Rx'd 27:49, my first Kelly.

Comment #11 - Posted by: Dan at September 14, 2010 6:09 PM

1. great picture..looks like A LOT of weight!

2. My "Turtle Time" on Kelly included a 10' target for those damn wall balls

3. have a great Wednesday everyone!

Comment #12 - Posted by: Kim Malz~Fit Mom in CT of CrossFit Persevere (F39/130/5'2") at September 14, 2010 6:11 PM

Kelly - 31:20

Comment #13 - Posted by: Josh Suarez at September 14, 2010 6:24 PM

That Khalipa video was interesting. I think the choice to drop his snatches was a TERRIBLE coaching decision. Did anyone watch Khalipa in the MU/Sn. WOD from the '10 games? See anything familiar?

In theory, it might be good to avoid leg fatigue. However, Jason did not demonstrate control in the hole in this video; he was frequently dropping the bar as a result of imbalance, not choice. He is practicing failing. BAD CALL. STAND UP.

Comment #14 - Posted by: Lucas at September 14, 2010 6:28 PM

might need to break out the 20# vest for this tomorrow...

Comment #15 - Posted by: brian p m/33/5'8-1/2"/168 at September 14, 2010 6:37 PM

Any suggestions for sub for wall ball throws. I have about 4-7 wrestlers planning to do this workout in the morning, but need a sub for wall ball throws.

Thanks

Comment #16 - Posted by: Jeff Wood at September 14, 2010 6:42 PM

Dumbbell thrusters.

Comment #17 - Posted by: Shane Jensen (M/23/5'11"/184) at September 14, 2010 6:45 PM

#1 Jeff Wood Try 45# thrusters.

Comment #18 - Posted by: Jim D. 49/m/165/5'11" at September 14, 2010 6:52 PM

Agree with #14. Dropping snatches in the bottom makes no sense. Standing up with the bar means he was able to get his blasted posterior chain under it fast enough.

Comment #19 - Posted by: Scott at September 14, 2010 7:04 PM

Ah, LOL, just did this today (Tues)

24" BJ
12#WB
= 28:27
Not a pr for me but it felt really good ;)
Erin

Comment #20 - Posted by: in8girl at September 14, 2010 7:19 PM

Is this suppose to be done as a superset? Do I run the 400 meters, without rest do the boxjumps and proceed to the wall ball shots? Or do is it done as sets?

Comment #21 - Posted by: Andre at September 14, 2010 7:22 PM

PR on tomorrow's WOD is 23:36: going to be tough to beat in the morning!

Comment #22 - Posted by: Luke Mize at September 14, 2010 7:30 PM

5 rounds of:
400m run
20" box jumps
subbed 20# wall ball shots with 20# dumbbell

20 minutes and change

Comment #23 - Posted by: mike/40/6'3"/210 at September 14, 2010 7:40 PM

21 Andre

All crossfit works that are done "for time" are done as a continuous (unless it says 'rest 60 seconds between rounds).

For today,

run 400 meters and go straight into box jumps. Keep going until you need rest and take it as needed (as little rest as you need).


The goal is for the fastest time possible. This is done however you want, but either you pace yourself from the start (shorter rest breaks due to less peak intensity) or you go as hard as possible from the start (and might need longer rest breaks).

Comment #24 - Posted by: Matt_in_Oz at September 14, 2010 8:36 PM

As Rx'd 21:52 PR

“Newport Beach Crippler” this morning...made box jumps interesting this evening.

Comment #25 - Posted by: Jamo at September 14, 2010 9:20 PM

#5 - so what are those things on the bar - main bearings for the rotor shaft? What does that setup weigh?

Comment #26 - Posted by: csweet at September 14, 2010 9:28 PM

Okay, never mind, I guess they're just weight plates.

But they look weird.

Comment #27 - Posted by: csweet at September 14, 2010 9:30 PM

Kelly- as RX
16:36
Love this wod!

Comment #28 - Posted by: Robert sax at September 14, 2010 10:42 PM

Elyse-

Loved the video. Love your attitude. You have been KILLIN it lately! Keep it up girl!

Jason-

You will have to workout 3 or 4 hrs to keep up with me. Don't forget that.

Comment #29 - Posted by: Miranda 801 at September 14, 2010 10:53 PM

very much agreed with Lucus no.14!

if you are going to choose not to stand up, at least ensure you make the lift! Perhaps add a definative hold/pause in that bottom squat position, to ensure the lift is in fact made. That way, if you cant hold it and pause there, you didnt make the lift!

additionally, one of the stated aims was to improve scoop portion of the lift. Ironically in the shots I witnessed, there was NO scoop. I saw premature 2nd pulls from just over knee height... Bar flung forwards away from body which was almost certainly the cause of what looked to me like failed lifts.

As a metcon...great...whatever floats your boat. And I know this was not a 1 rep max snatch. But the stated aim seemed to be a kind of 'maintaining snatch skill during fatigue' focus. Well I saw no evidence for any snatch skill maintainance in that video, suggesting a poor session from that perspective.

Comment #30 - Posted by: stephen at September 15, 2010 1:55 AM

33:40

As rx'd

Comment #31 - Posted by: Irish Tom at September 15, 2010 1:56 AM

27:29

Had to substitute the wall ball with 30 Kettlebell Swings, 25lb.
No wal/no ball, Rest as rx'd

Salerno Fire Department, FOB Salerno Afghanistan

Comment #32 - Posted by: Justin Whelan at September 15, 2010 2:10 AM

“Kelly”
Five rounds for time of:
Run 400 meters
15 Box jump, 24 inch box
15 Wall ball shots, 25 pound ball

tt = 19:03

Comment #33 - Posted by: fitz997 at September 15, 2010 3:15 AM

My 29th officially logged WOD:

"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Scaled as:

Three rounds for time of:
Run .25 mi on treadmill (5-7mph, 3' incline)
30 Box Jumps, 24" box
30 Thrusters, 45lb barbell

Finished in: 25:31

NOTES
- HR Avg of 171
- Deceptively hard workout. Seeing everyone else's times (doing 5 rounds no less!) is really humbling...
- Pukie dropped by to say hi at the end

Comment #34 - Posted by: hypnotodd m/36/5'8"/158 at September 15, 2010 3:39 AM

New PR ! ! As Rx'd :33::46

Comment #35 - Posted by: Ethan Stanley M/29/5'7"/171 at September 15, 2010 3:41 AM

427m/176cm/74kg

As rx'd

30:08

26 inch box

5:46, 6:11, 6:07, 6:21, 5:42 rounds

Inadequate warmup (10 min bike ride to sporting grounds, 10 air squats, 10 box jumps and 10 wall ball shots). My last round was my fastest, so obviously I started too slow. Next time I'll warm up better and start faster. Wall ball shots unbroken in last round. Box jumps eat up most of my time. I need to learn how to cycle them faster.

Comment #36 - Posted by: Memuc at September 15, 2010 4:19 AM

34:23 with 20lbs vest.

When I first started crossfitting (about 1.5 years ago) I used to feel awkward doing it in my globo gym. Now if I ever do a more "traditional" type globo gym workout (which is only once a month at max-never using machines either) I feel awkward

Interesting how things change

Comment #37 - Posted by: trapster at September 15, 2010 4:45 AM

23:28, (12lb ball)
HR max 177
HR avg 159
Cal 312

Comment #38 - Posted by: DH, 31/M/160/5'7 at September 15, 2010 4:56 AM

29/6'8"/218

32:38

Comment #39 - Posted by: Stretch at September 15, 2010 5:22 AM

My effin knees are sore lately. And feel like I've been treading water progression wise the last couple weeks. Been going pretty regular with cf since march. Do you guys ever take 2-3 days off for a rest period. Or stay with the three on one off?

Comment #40 - Posted by: Woody at September 15, 2010 5:42 AM

Did 4 rounds, as Rxed 27:59. Needed to get to work, otherwise would have done 5

Comment #41 - Posted by: Dave W 26 5'7 180 at September 15, 2010 5:43 AM

M/42/5'11"/185

400m run
150 wall balls (20#)

14:43

(left foot still not completely healed)

Comment #42 - Posted by: nutfam at September 15, 2010 5:50 AM

Funny. I just did this one a few days ago. 24:38 as rx'd.

Comment #43 - Posted by: Jules at September 15, 2010 5:51 AM

Woody #40

Take "back-off" weeks or days every 4-6 weeks. You'll come back more rested and refreshed to go hard again. During those off days I will usually keep active other ways. (i.e. light yard work, swim with the kids, etc)

Comment #44 - Posted by: Ryan at September 15, 2010 5:53 AM

In the Khalipa video, the flag should be hung with the stars to the left.

Comment #45 - Posted by: JenJ at September 15, 2010 5:53 AM

35:12

20 inch box
20 pound dumbbell

Comment #46 - Posted by: Peter Hultgren at September 15, 2010 5:55 AM

been a while since i've posted numbers.....i don't know if there are others of you out there who think some of the number posted are bull@#$! like i do.....just remember, you are on your own honor when you put these numbers up,....You know who you are!!!

WOD as Rx'd
20:41

m/5'09"/205/43

Comment #47 - Posted by: Kelvin at September 15, 2010 6:04 AM

Cried during round 4. Kelly is mean.

29 female
15#ball
Time- 33:44

I work out with 2 men, usually it is motivating, on days like today it really sucks.

Comment #48 - Posted by: Andrea Cross at September 15, 2010 6:17 AM

i agree kelvin, but if
somebody is doing it who
cares they are just lying
to themselfs.hey i did this workout
in 39 mins. i'm 44 5,9 170
i like the results from crossfit.
at the end of the day you have
to look in mirror and see the truth.

Comment #49 - Posted by: pete at September 15, 2010 6:44 AM

bad coaching

Comment #50 - Posted by: Schro at September 15, 2010 6:48 AM

M/36/5'11"/175

Skipped the running;

five rounds for time of:
30 box jumps (22")
30 db thrusters (20#)

21:41

Comment #51 - Posted by: Sandi Trixx at September 15, 2010 6:52 AM

26/m/5'11"/205
27:59 rx'd

Comment #52 - Posted by: Nickosaurus at September 15, 2010 6:57 AM

29/M/200/6'3" 24:43! What a great WOD. My calves were already burning from the 10K I did over the weekend. Felt great to get some blood pushed back through them.

Comment #53 - Posted by: Chipmunk at September 15, 2010 7:01 AM

We all know Jason is a beast but all those videos on improving his flexibility and ability don't mean squat when you're not being coached up right, get your ass under the bar, hold it and explode up and please quit dropping the weight and backup after every rep, watch mikko he stays in his lifts. You've turned those into habits now!

Comment #54 - Posted by: mizzle at September 15, 2010 7:02 AM

32:58 with 16 lb. med ball (all we had) - 38 reps each round - box jumps as rx'd

Comment #55 - Posted by: SB at September 15, 2010 7:05 AM

Woody:

Recovery is definitely about listening to your body. I do the 3 on, 1 off as often as I can but sometimes due to work and other things I take an extra day here or there or I have something I want to do and go for 5-7 straight. It is good everything 4-12 weeks to take 3-7 days off to let yourself recover. You can still do light cardio/bodyweight stuff but limit heavy lifts and weights in general. How often and how long these recovery periods are varies from person to person, the older you get/longer you have been training should stipulate that. Also, add stretching and foam rolling into warm up/cool down, should help with the day to day.

Comment #56 - Posted by: Brant at September 15, 2010 7:17 AM

m/27/5'8"/140

Rx'd - 29:30

Comment #57 - Posted by: Townsend at September 15, 2010 7:23 AM

2sets

25 min

Comment #58 - Posted by: Hale at September 15, 2010 7:28 AM

14 lb wall ball
20" box

29:29

Comment #59 - Posted by: Annaminh 36/F/120/5'4" at September 15, 2010 7:37 AM

looking forward to this one tonight!!

Comment #60 - Posted by: Joe at September 15, 2010 7:38 AM

27:37 as Rx'd

Nice workout.

Comment #61 - Posted by: Shane Jensen (M/23/5'11"/184) at September 15, 2010 7:52 AM

34:39 (F/46/118) 20" box, 16# ball gotta love those wall balls!

Comment #62 - Posted by: Fay at September 15, 2010 8:25 AM

Rx'd.
32:19

Comment #63 - Posted by: Josh M/35/74"/226# at September 15, 2010 8:57 AM

40:30 rx'd

Comment #64 - Posted by: B-Mo at September 15, 2010 9:08 AM

33:44 Rx'd

400's on x-country loop behind the barn on a beautiful upstate NY day...

Comment #65 - Posted by: james.patrick [M/48/66"/135] at September 15, 2010 9:11 AM

18" BJ
5kgs WB

31:44

Comment #66 - Posted by: Kathy T. at September 15, 2010 9:15 AM

M/6'1"/215

as RX'd

26:29
outside in Texas, 93+ degrees and humid after a rain lastnight. SWEATY!

Followed with Tabata SHDL 140#

SLEEP

Comment #67 - Posted by: Scotty T (TX) at September 15, 2010 9:22 AM

not standing on the snatch squat doesn't make any sense to me, the hardest part of that movement is catching it at the bottom under control and balanced. Most of those reps I saw in the video don't look like he could have stood up with the bar if he tried b/c he didn't receive it far back enough.

Comment #68 - Posted by: dannygold at September 15, 2010 9:36 AM

Woody, Brant, Ryan,

Thanks for all discussing this as you have now encouraged me to take a few days off from the WODs myself. Ever since "seven" I ache all over. Shoulders have been bugging more for a while, getting out of bed is painful, picking up my one pood two year old is painful, getting off the floor is painful and I woke up with a knot in my neck the other day and I'm walking around like an old woman (... OK, I'm mature, at 40, but not old..)

I think it's time for me to let my body get back to normal. My dog will appreciate this as it means lots of long walks.

Does anyone else find that two days later is when you're really sore? I find myself raring to go on the rest day and then on the start of the next 3 day cycle I feel like poop.

Comment #69 - Posted by: JuliePlatt at September 15, 2010 9:36 AM

As Rxd
26.12(pr) almost 3 min improvement...thank u Paleo

Comment #70 - Posted by: Jonblaze at September 15, 2010 9:37 AM

24:39 rx'd (pr) previous pr (28:53)

rd1 1:42/:39/1:38 (4:00)
rd2 2:12/:54/1:45 (4:52)
rd3 2:23/1:01/2:00(5:25)
rd4 2:29/:45/1:56 (5:12)
rd5 2:32/:46/1:51 (5:10)

Runs were killing me; BJ went much easier when I jumped off my toes as soon as landing. If I stopped I couldn't get my timing back. Wall balls felt much better on my shoulder today.

Comment #71 - Posted by: Jim D. 49/m/165/5'11" at September 15, 2010 9:48 AM

38:56

Comment #72 - Posted by: mike d 148 5'7" 35 at September 15, 2010 9:50 AM

nasty little thing

Comment #73 - Posted by: Blanco at September 15, 2010 9:53 AM

24:06

Comment #74 - Posted by: Stevey 22/5'8''/180 at September 15, 2010 9:55 AM

M/32/5'7"/181lbs.

20" Bench Jump
12 Pound Ball
400 meters = 5 laps around basketball court

Time 31:51.1

Comment #75 - Posted by: Iv@n S. at September 15, 2010 9:56 AM

22/F/5'7"/150lb

5 rounds:
Run 400m
30 box jumps
30 wall balls (14lb)

35:15

Comment #76 - Posted by: AndreaM at September 15, 2010 9:59 AM

M/40/200

as rx'd=25:34

Comment #77 - Posted by: jeffdpoll at September 15, 2010 10:06 AM

5 rounds
run 400m
20 box jumps 24"
20 KB swings 1 pood

Time:22:47

Comment #78 - Posted by: josh N M/27/5'9''/150 at September 15, 2010 10:20 AM

33.11 (30 X 45lbs Thrusters instead of Wall Ball Shots)

Comment #79 - Posted by: Chris Haines at September 15, 2010 10:29 AM

As Rx'd

30:02

Comment #80 - Posted by: thetimmy at September 15, 2010 10:33 AM

M/22/174/6'2"

As Rx'd w/ 23# medball:

22:29

Man that was brilliant. I finally got to use my homemade basketball turned into a med ball. I filled it with sand and it weighs 23 pounds. It was so fun to be able to finally do wallballs rx'd. This was my first Kelly and man, it was good.

Comment #81 - Posted by: Jordan D. at September 15, 2010 10:35 AM

As rx'd 27:39

Comment #82 - Posted by: DSides at September 15, 2010 10:41 AM

CFWU x2

34:40 (5.5 min off pr)
20" bench jump
20# thrusters

i have absolutely no energy today. Probably getting sick. Great.

Comment #83 - Posted by: Matthew at September 15, 2010 10:51 AM

As Rx'ed

5:03 new PR

Comment #84 - Posted by: Lex at September 15, 2010 10:56 AM

5 Rounds:

Replaced run with 10 Double Unders & 30 singles (globo gym treadmill at lunch was crowded)

24" Box Jump

16# Medicine ball (all they had)

27:15

DUs made box jumps more challenging.

Comment #85 - Posted by: Tom O (m/49/6'0/165) at September 15, 2010 10:59 AM

Not home...had to substitute what i could.
800M run
30squats
400M Run
20 Burpees
800M Run
20 walking lunges
400M Run
10 burpees
400M Run

~33 minutes

Comment #86 - Posted by: Sparky_M/35/5'5/213 at September 15, 2010 11:10 AM

No ball so used barbell 48:24

Comment #87 - Posted by: Charles at September 15, 2010 11:10 AM

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball


time 30:45

last befor 29:34
last last time 38:34

that was rough. Sets of 10 mostly. some 9's and 11's. It was a tough one.

Comment #88 - Posted by: NikNichols42yo 5'7'' 165lbs at September 15, 2010 11:11 AM

2010-09-15: 26:13. Rnds@4:05,5:01,5:15,5:53,5:43. Only 20 WB's by mistake but rnds unbroken.
2010-02-03: 30:56. Rnds@5:01,6:10,6:34,6:35,6:34. WB's broken@15,10,5.
2009-05-30: 35:58. (thrusters)

Comment #89 - Posted by: gs at September 15, 2010 11:16 AM

M/34/5'8/154 from CFNI
7kg ball 24" box 400 mtr runs 5 Rounds
31.28 this was tough!!!

Comment #90 - Posted by: Manny at September 15, 2010 11:21 AM

Today's Time: 23:31
Last Time: 22:58

About 31 secs slower than the last time but still relatively consistent. I tried a new technique with the box jumps that were faster but gassed me out and took longer to recover.

Comment #91 - Posted by: stryder9 M/36/5'8"/155# at September 15, 2010 11:26 AM

Sub'd 20lb kettlebell thrusters for the wall balls. Everything else as rx'd
26:45
m/30/175lbs/6'1"

Comment #92 - Posted by: Skinner Myers at September 15, 2010 11:27 AM

m/24/210lbs/5'10
28:30
Had to sub the 20 lbs med ball for 12.5 lbs. The globo gym doesnt have 20. Did the 400m runs on treadmill so it slowed me a little but not too much.

Comment #93 - Posted by: Blanco at September 15, 2010 11:31 AM

What is a source to find out how to do these exercises? What is a Box jump or Wall ball shots?

Comment #94 - Posted by: rita at September 15, 2010 11:31 AM

CFWUx1
BWU

53:14 As Rx'd

Wallballs suck!

Ernest 40/M/61"/164

Comment #95 - Posted by: twiki2 at September 15, 2010 11:32 AM

#92 Rita

Left column on the main page click Exercises & Demos.

Comment #96 - Posted by: Blanco at September 15, 2010 11:33 AM

Julie,

I agree regarding the day back after a rest day. I have found that I can optimize the workout on the first day back by staying active on the rest day. I used Louie Simmons idea of pulling a sled (generally 10 x 100M) on my off days to stay active, but still low volume/low intensity to allow the CNS and soft tissue time for recovery. This issue shows itself in the Tour de France. After riding for 6 days straight, the riders get an off day, and some riders completely implode that first day back. Try the active rest and see how your body responds. Good luck.

Comment #97 - Posted by: DenverDanimal at September 15, 2010 11:35 AM

warmup//no CFWU
3 rounds + 800ms

Comment #98 - Posted by: budd at September 15, 2010 11:40 AM

M/28/70/160

"Kelly" As Rx'd - 33:57

Whew! that was a tough one. I kept thinking "don't be a weaksauce". That helped push me through harder.

Comment #99 - Posted by: WJC at September 15, 2010 11:44 AM

After an extended leave from crossfit due to injury...(unrelated to crossfit). I am back and anxious to regain my strength and stamina lost over the last 5 months. I cannot believe how quickly I went from relatively fit to... um... NOT!
I must admit I got relatively comfortable over the summer and I may have even subconciously delayed or postponed the inevitable. Now I'm regretting it. Oh well, onward I go. Lesson learned. Time to Get some... 3,2,1...Go!

Comment #100 - Posted by: Sparky_M/35/5'5/213 at September 15, 2010 11:49 AM

29ish as rx'd. note to me for next time - IPOD stopwatch issues (need a seperate stopwatch) and did in the gym -tread mill and wall ball / box on opposite sides of gym - need to do this one at home for better time

Comment #101 - Posted by: Ted - Ocala, Florida (35/190/6'1") at September 15, 2010 11:49 AM

Sub'd 15 lb med ball, otherwise as Rx'd. 40 min.

JenJ (Comment #45): Good catch on the flag.
Lex (Comment #82): Looks like you missed the "5 Round" aspect.

m/39/165

Comment #102 - Posted by: Brian at September 15, 2010 11:57 AM

I'm right there with you Sparky (#98)!

Between non-stop summer business trips and a nasty shoulder injury, I scaled back to doing almost nothing.
Not proud of that, but time to move on...

Brand-X Scaled to 3 rounds
10 jumps and 10 WB w/ 12 lb ball

11:36 - Definitely not a shining moment, but I'll take it.

Thanks everyone!
All of you are an inspiration to me.

Comment #103 - Posted by: Augustus at September 15, 2010 11:59 AM

27/m/5'11"/175
As rx'd
29:51
Only WOD that I continually get slower on. Good reps!

Comment #104 - Posted by: justaman - liberty, sc at September 15, 2010 11:59 AM

5'10/185/m/43

run around City Block (600 m)
30 x 24" BJ
30 x 18 LB (11 ft)*

37 minutes

I go to a fairly responsive globo called Equinox that does try to act on customer requests. I had blown out the 20 lb ball over time, and asked for a replacement multipel times before two 18 pounders showed up. When I thanked the manager, he said it was the darndest thing - he couldn't find a supplier for 20 pounds that wasn't on back-order. While I am sure they are out there, I also am sure that the shortage indicates the impact of the growing number of boxes and xfitters who buy the 20 pounder.

Comment #105 - Posted by: KyleNYC at September 15, 2010 12:00 PM

M 35/5'7"/131

Subbed 10 lb ball: 20:17

Comment #106 - Posted by: Dan D. at September 15, 2010 12:01 PM

35/M/6'00/186.8

35:00

A :14 improvement over the last but still 3 minutes and change slower than my pr.

Comment #107 - Posted by: Dan D. at September 15, 2010 12:05 PM

PR 24.56 as rx'd. I had no shoes, so I taped some cardboard to the bottom of my feet. Beat last PR by 3 minutes.
"If you don't fight with Rasta, you're going to have to fight again." Bob Marley

Comment #108 - Posted by: Espinosa m/25/5'11"/165 at September 15, 2010 12:06 PM

As Rx'd. 31:08

Comment #109 - Posted by: Pistol Pete M/34/5'8"/170# at September 15, 2010 12:07 PM

As rx'd

Splits:
R1 - 4:59
R2 - 6:06
R3 - 6:29
R4 - 7:21
R5 - 7:11

Total: 32:06

Had to go up and down the stairs to cycle between the treadmill and the box/med ball. Cost some time, but helped me pace appropriately.

Comment #110 - Posted by: Garth M/28/6'2"/185lbs at September 15, 2010 12:17 PM

21:47 pr

Comment #111 - Posted by: JDisch at September 15, 2010 12:21 PM

22:46(PR)
24" box
10# ball

Comment #112 - Posted by: Ashley Westerheide-Eyink at September 15, 2010 12:24 PM

WOD

400 m row
24" box jumps
30 wall ball shots, 10lb

28:45

Comment #113 - Posted by: SDH M/6'2"/205/24 at September 15, 2010 12:30 PM

Rx'd 21:50

Comment #114 - Posted by: Josiah Ertz at September 15, 2010 12:37 PM

m/38/194

as rx'd 34:27

Comment #115 - Posted by: Patrick at September 15, 2010 12:43 PM

M/23/190


Kelly with a 30" box, 400m, 25lb ball.
28:31

Comment #116 - Posted by: Dusty Dale at September 15, 2010 1:07 PM

19:56
PR by 1:54
Last night did:
15-1 KB swings @70lb rotating with
1-15 box jumps @24"
9:28
Before I saw Kelly was today...

Comment #117 - Posted by: nate schrader at September 15, 2010 1:08 PM

29:14

Comment #118 - Posted by: cort at September 15, 2010 1:19 PM

Just wanted to give a shout out to the CrossFit community. In the last three months I've only ran once--a 5k-- and have done CF workouts 4-5 times a week. Today I took the APFT and ran an 11:45 2 mile and maxed my push ups and sit ups. Just goes to show that the conditioning works. Thanks CF HQ and affiliates for all the great knowledge you give for FREE.

Comment #119 - Posted by: Slazyface at September 15, 2010 1:23 PM

30/M/143/5'10

Very though workout!

AS RX'D 27:59 (PR)

The runs were the slowest part, I am a runner and I was running the 400s at more than 2 minute pace, for next time will try to keep the runs under 1:45, first round finished in less than 4 minutes, I think i went to fast on that round, after that I was a little tired. good WOD though.

SANTI

Comment #120 - Posted by: SANTI at September 15, 2010 1:26 PM

as rx'd:

29:55

Comment #121 - Posted by: Ken Mitchell at September 15, 2010 1:34 PM

29:31 subbed box jumps for an 18" bucket and wall ball throws for dumbbell thrusters

Felt tired and grumpy al day after until i realized i hadn't eaten enough carbs after which I managed to do some productive work (for money).

Going to go for a run in the morning and take a rest on friday with yoga

Comment #122 - Posted by: Jonathan Graham at September 15, 2010 1:34 PM

Sub 45# barbell thrusters for wallballs.

40:27

Comment #123 - Posted by: DajM M-32/5'7"/156 at September 15, 2010 1:40 PM

age 20 bw 170

16:39 as rx'd

pr by almost 2 mins!! felt great today

Comment #124 - Posted by: Chris S at September 15, 2010 1:44 PM

34:39

400 meters
30 box jumps
30 wall ball shots (15lb)

Comment #125 - Posted by: JayB at September 15, 2010 1:49 PM

34:39

400 meters
30 box jumps
30 wall ball shots (15lb)

Comment #126 - Posted by: JayB at September 15, 2010 1:49 PM

33:15

Comment #127 - Posted by: cosmo at September 15, 2010 2:00 PM

31:12 Rx. Blech. Didn't have my mojo today.

34/M/165#/5'10"

Comment #128 - Posted by: Tom at September 15, 2010 2:10 PM

"kelly" modified
5 rounds
135lb deadlift 10 reps
30 box jumps 24in box
30 wall balls 15lb ball

13:13

Comment #129 - Posted by: jdubb at September 15, 2010 2:24 PM

Sub'd 20" box. 26.19.

Comment #130 - Posted by: M. K. Honcho M/31/5'10"/180 at September 15, 2010 2:29 PM

As RX: 24:41
m/26/160

Comment #131 - Posted by: Joe at September 15, 2010 2:37 PM

I go to Washington State University and there is no affiliate anywhere close unless I want to drive an hour and a half everyday, so I am forced to work out in a globo gym, it sucks. There is no where to do wall ball so i subbed in med ball cleans with a 20lb ball for the wall ball.

33:48

Comment #132 - Posted by: Chris M/21/5'5''/163 at September 15, 2010 2:41 PM

M/37/5'9"/195

39:27 35 pound vest for 4 rounds.

Comment #133 - Posted by: Fish at September 15, 2010 2:54 PM

19:53

5 rnds
15 Box jumps 20" box
15 wall ball 15lb ball 8'

Comment #134 - Posted by: Josey at September 15, 2010 2:57 PM

m/165

as rx: 25:36

Comment #135 - Posted by: jnel at September 15, 2010 2:58 PM

M/24/6'1"/180

As Rx'd:
24:55
Tried to land solid on the top of the box but some of them were slack. Good WOD though.

Comment #136 - Posted by: upstatesooner at September 15, 2010 3:01 PM

m/50/180
as Rx'd 26:10

Comment #137 - Posted by: JamesFrancis at September 15, 2010 3:02 PM

22:43

Comment #138 - Posted by: charbs m/25/190 at September 15, 2010 3:07 PM

M/42/180

Subbed 300 metre row for the runs as I continue to work on my Achilles tendonitis.

28:13

More better faster

Comment #139 - Posted by: Marty at September 15, 2010 3:17 PM

Last time 26:48
This time 28:59
...I suck.....

Comment #140 - Posted by: bill m/51/72"/207 at September 15, 2010 3:38 PM

Jeff @ 2.0
Runs to speed bump.
22:51

Comment #141 - Posted by: Jeff & Charity @ CF Snohomish at September 15, 2010 3:40 PM

39M/5'10"/170#

W/U: skipped.

As Rx: 24:21.

C/D: skipped.

New PR by 2:18.

Runs on outside road course (71F, 41% humidity) wearing VFF; squats to an 11" box on wall ball shots.

Stepped on a sharp stone or something on the second run. Almost felt like I had a tack pounding into the ball of my left foot during the remaining runs. I don't think it slowed me down, but it was a bit of a distraction. Wearing VFF usually slows my BJs down a bit, but it really wasn't a problem today.

Comment #142 - Posted by: rjf (Since 07-20-07. WOD no. 866) at September 15, 2010 3:43 PM

I think the TX heat and the 24hour shift at the station the night before led to me leaving my lunch by the curb. classic!
36:40 25lb wallball(only thing I had thats close!)

Comment #143 - Posted by: Nathan L. 29/6'/188lbs at September 15, 2010 3:49 PM

23:20 rx

Comment #144 - Posted by: gb 43/m/71"/185# at September 15, 2010 3:49 PM

subbed 8 rounds of cindy. lower back feeling better. after tomorrow rest day, i should be back to 100% for next 3 day cycle.

Today was first day on Zone. Feeling ok, a bit grumpy, but no big deal.

Comment #145 - Posted by: tom at September 15, 2010 3:49 PM

30:25 with a 20lb vest.

My PR on this without a vest is 26 and some change so it definately makes a difference. I'm working with a 20lb vest on all bodyweight movements for a month since this is normally a strength of mine I wanted the extra challenge. We'll see how it turns out. Plus, my wife got it form me for my 37th birthday and I just have to play with the new toy right? More to follow.

NEVER QUIT!!

Comment #146 - Posted by: Dan Blackmon (M/37/5'10"/175lb) at September 15, 2010 3:51 PM

Scaled to:
15xbox jumps
15xwall ball shots

25:07

Comment #147 - Posted by: chavez at September 15, 2010 3:51 PM

Left foot still recovering so subbed 500m row for each run. Subbed 17.5lb (each hand) DB thrusters for wall ball. Aiming for sub 30 next time.
PR by 2 1/2 minutes.

32:01

[32:01]

Comment #148 - Posted by: JonK at September 15, 2010 3:58 PM

As rx'd
32:04
Bill M. Don't feel bad, I'm worse

Comment #149 - Posted by: Dan at September 15, 2010 4:00 PM

35:19 as rx'd

First time doing wall ball. Took some adjusting on were to stand to catch ball. My normal sub for this was 20# dumbbell thrusters. I think the wall ball shots are tougher, especially the last 10 in each set.

Lost too much time transitioning to and from the box jump area.

Comment #150 - Posted by: Ronnieboy at September 15, 2010 4:20 PM

HOLY COW!! KHALIPA IS A FREAKING BEAST!! I DON'T KNOW HOW THAT GUY DIDN'T WIN IN 2010.

Comment #151 - Posted by: ALVIN at September 15, 2010 4:39 PM

JuilePlatt,
I am up on you at 48 yoa. I'll tell ya what works for me.
I can go hard with the 3 on 1 off for about 6-8 weeks. Many times the one off is like DenverDanimal explained, I'll do a light cardio or KStar Mobility wod.
When I need some rest time, I keep my workouts about half intensity/half work capacity or just do some cardio.
I was a dnf on Helton on Sat. The body just shut down after 2 rounds. It was time for a back off period. I had some great workouts prior to Helton, I pushed too far too long.
So this week I have completed some easy cardio, added a few sets of push ups one day, sit ups on another.
I will be stronger and more rested come next week.
Hope that helps.
Laura f/48/5'7/155

Comment #152 - Posted by: power-girl at September 15, 2010 4:42 PM

34.10 as rxed
30.51 pr

Comment #153 - Posted by: Kyle A. at September 15, 2010 4:45 PM

22:46

used 18lb ball

Comment #154 - Posted by: Lewis at September 15, 2010 4:45 PM

22:46

used 18lb ball

Comment #155 - Posted by: louie at September 15, 2010 4:46 PM

M/44/180#

As Rx'd 37:08

Comment #156 - Posted by: Alan at September 15, 2010 4:47 PM

@ Julie Platt

Julie, have you ever heard of/tried digestive enzymes for your soreness. Products like Inflazymme Forte and Wobenzym are incredible.

Had a surgeon tell me 2 years ago when seeing him for a rotator issue that Wobenzym was the only over the counter supplement scientifically and medically proven to HEAL SOFT TISSUE.

I take them every morning and within 30mins I am a new man. I am 46. Do 4-6 WODs per week and compete.

Hope this helps.

Tim

Comment #157 - Posted by: Tim Carr at September 15, 2010 4:56 PM

as rx'd

23:48

Comment #158 - Posted by: Troy at September 15, 2010 5:03 PM

25:43

Comment #159 - Posted by: greg 6'3"/214/38 at September 15, 2010 5:09 PM

What's something good drink after a wod? i would try and eat something but my stomach can't handle it ha...any suggestions?

Comment #160 - Posted by: Fintan 18/170 at September 15, 2010 5:10 PM

31.02

Comment #161 - Posted by: controlfreak at September 15, 2010 5:19 PM

Subbed 400m row for run. Otherwise as Rx'd.
30:56

Comment #162 - Posted by: Cory 24/M/5'9"/174 at September 15, 2010 5:27 PM

subbed thruster @ 45 lbs for wall ball

rest as rxed

22:57 pr

Comment #163 - Posted by: Kevin McClellan 49/M/195 at September 15, 2010 5:33 PM

47:23
Subbed 20# dumbbell thrusters for wallball

Comment #164 - Posted by: Linwood Wright at September 15, 2010 5:45 PM

Long WU at globo then go to CF.
mWOD
C&J 155x5

Kelly

25:21 rx'd PR

(4:22,4:52,5:19,5:30,5:16)

Runs and jumps slow as usual.

later,
b

Comment #165 - Posted by: brian p m/33/5'8-1/2"/168 at September 15, 2010 5:47 PM

33:38
16lb med ball
somewhere betweeen a 20 and 24 in box.. not quite sure

Comment #166 - Posted by: em :) at September 15, 2010 5:49 PM

M/50/153/1-1-06

Knee is AFU. Getting an MRI on Friday. Had to go to the archives for a knee-friendly Met-con

10-9-8-7-6-5-4-3-2-1
Power Clean 95#
PU
DBS 35#

19:32

Knee was wonky but OK. Good choice of weight as I didn't have to think about it. Helpful for mental health...

Comment #167 - Posted by: bingo at September 15, 2010 5:50 PM

As Rx'd

40:02

m/35/236

Comment #168 - Posted by: Toby D at September 15, 2010 5:51 PM

M/24/170

Did some foot work/agility drills, ran some sprints and threw on a parachute for extra fun today :)

Comment #169 - Posted by: José Riesco III at September 15, 2010 5:52 PM

35 yom 205 bwt
500m row x2 1:46 and 1:44
mwod

kelly as rx'd
time 26:32 new pr by 3:23

Comment #170 - Posted by: brian t at September 15, 2010 5:53 PM


5 rft:
1/4 mile run
30 box jumps 20"
20 KB thrusters, 12Kg each hand

29:19

KB thrusters allowed head to stay neutral. Barbell thrusters or wall balls would have led to DNF due to back and neck soreness. Hoping we're finally done with thrusters, wall balls, thrusters, squat cleans, thrusters, DB squat cleans, thrusters, front squats, etc. for a while.

Comment #171 - Posted by: Benny M/41/74"/225 at September 15, 2010 5:56 PM

27:35

Comment #172 - Posted by: alfonzo mayora at September 15, 2010 5:57 PM

20:00, 3 rounds. Done at home, so had to sub 45lb. bar thrusters. Still over 100 degrees outside.

Comment #173 - Posted by: ScottMacArthur at September 15, 2010 5:58 PM

as rx'd

37:08 PR

091510 37:08
080409 50:08

Comment #174 - Posted by: Adam W m/41/180/5'7" at September 15, 2010 6:06 PM

18 inch box, 16 lbs. med ball/ 33:13

Comment #175 - Posted by: Thinlizzie at September 15, 2010 6:09 PM

F/24/5'6"/124

24" box
14# ball

27:57

Brutal.

Comment #176 - Posted by: J Gat at September 15, 2010 6:16 PM

29 min. 01 sec.

Comment #177 - Posted by: sean peters at September 15, 2010 6:22 PM

As rx'd: 27:32

Comment #178 - Posted by: therozfather. 31/M/195 at September 15, 2010 6:26 PM

16lb ball, 24" box, 10' target
Both feet on box and hips extended at the top on all jumps
Body a little worn down today, need the rest day tomorrow!

36:47

Comment #179 - Posted by: brittk at September 15, 2010 6:33 PM

32yo M 175lb 5’10”
CFWU x 3, 3 HSPU to 1.5” stack, 5 pull ups, 5 ring dips per round
24” box jump 5-5 400M jog

As rx’d: 36:35
Foam roll after
Compared to 100203: 35:45 500M rows instead of runs

Comment #180 - Posted by: Sesoku at September 15, 2010 6:36 PM

F/40/5'4"/118
Due to time constraint, only able to do 3 rounds.
16:17
400 = 4 1/4 lap around basketball court
24" box jump
8lb ball

Comment #181 - Posted by: Heather Szabo at September 15, 2010 6:41 PM

Treadmill runs, 6 kg ball

5:32/6:03/6:42/7:04/6:58 = 32:21 total (PR)

Comment #182 - Posted by: Pete - Decatur at September 15, 2010 6:46 PM

29:04 for me, as rx'd yet with a 28-inch wall for jumps; a PR, by the way

35:46 for the wife, using a 10 pound ball yet hitting the full 10 foot mark, which is a new accomplishment for her

I did that ring workout the preceding day but did not have a chance to log in. I found it necessary to make the workout constructive, in a sense, instead of just collapsing on every lever attempt. I'd knock out 4 or 5 tuck levers, stopping at horizontal and going back to an inverted hang. For the next two reps, I'd do a straddle lever, though I was a bit more V'd than level, with my legs at 45 degrees.

Comment #183 - Posted by: TRN III at September 15, 2010 6:47 PM

subbed 500m rows for runs
14# ball
28" jumps

4 rounds plus rows = out of time

21:something.

Comment #184 - Posted by: texinma at September 15, 2010 6:49 PM

Men's RX

24" Box-Jumps

20# Wall-Ball

29:55

Comment #185 - Posted by: Suzanne Traitz F/39yrs/5'4"/140lbs at September 15, 2010 6:54 PM

29:14, it's all fun when you are done...i hate that workout but always feel good that i did it!

Comment #186 - Posted by: randy@crossfitdenver.com at September 15, 2010 7:15 PM

D @ 29's
15# ball is all there is
tailboard jump
500m row (in basement)
551
1332
2130
3050 (took immitrex mid round due to aura)
3855

Comment #187 - Posted by: waderpro at September 15, 2010 7:52 PM

22:06 as RX'd

37 y.o. male

Comment #188 - Posted by: hector at September 15, 2010 8:00 PM

M/22/70"/188#

Subbed 40# thrusters for wall ball shots. Everything else as rx'd

32:17

I am convinced I did something wrong, or 40# thrusters are easier to do faster than 20# wall ball shots only because my time was faster than Kim Malz...and I'm slow as hell!

Comment #189 - Posted by: Bill Gibson at September 15, 2010 8:10 PM

50/m/145
23:36

Comment #190 - Posted by: E5fyrman at September 15, 2010 8:15 PM

My new favorite girl! 26:23.

Comment #191 - Posted by: Chris Beaty at September 15, 2010 8:41 PM

34:21 with 20" box jump else as rcxd
Wheh! I think that worked me as much as I worked it. 400m involves running up a steep hill. Great on the way down, but brutal on the way up.

Comment #192 - Posted by: jeff4jcs m/53/6'0/215 at September 15, 2010 8:54 PM

D-
800 meter run
50 box jumps (24")
50 thrusters 45#
600 meter run
50
50
600 meter run
50
50

34:23

A -
subbed 400 meter row
18" box
20# thrusters

35:20

Comment #193 - Posted by: hub m/29/6'/165 at September 15, 2010 9:01 PM

m/22/5'10"/170

Switched out wall balls for thrusters with a 40lbs straight curl bar.

5 rounds of:
400m run
30 box jumps, 24" box
30 thrusters (40lbs)

38:30

Comment #194 - Posted by: Dan Lav at September 15, 2010 9:04 PM

Kierkegaard. Well played.

Comment #195 - Posted by: TBlack at September 15, 2010 9:12 PM

40/m/190

25:12
pr 21:09

Comment #196 - Posted by: JackM at September 15, 2010 9:14 PM

M/39/187 (seriously, put down the Oreos)

Kelly
Scaled to 4 rounds

29:30

I got a lot of quit in me these days.

Comment #197 - Posted by: Scott Andresen at September 15, 2010 9:15 PM

M/34/183

I don't have a wall ball yet so I used 2 10lb dumbbell thrusters.

30:00

Comment #198 - Posted by: Matthew Hillis at September 15, 2010 9:34 PM

Rx (24",14lb)
F/39/129/5'2"
25:52 (not a pr today) :(

Comment #199 - Posted by: Cheryl Brost at September 15, 2010 9:48 PM

Five rounds for time of:
Row 200 meters
15 Box jump, 24 inch box
18 Wall ball shots, 17 pound ball

14:46

Comment #200 - Posted by: rawhide at September 15, 2010 10:01 PM

cfwu

runs on treadmill @ 2%

subbed thrusters with 40# dumbell

30'57"

Comment #201 - Posted by: Tim 33/5' 10/ 165 at September 15, 2010 10:33 PM

Rx'd 25:46
20# sandbags wrapped in tape for our wallball

Comment #202 - Posted by: Gabriel Wright at September 15, 2010 11:08 PM

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Thrusters, w/2x 22 lbs dumbbells

Total time: 34 mins 25 secs.

My homemade medicine ball is falling apart - couldn't be bothered putting it back together - figured the dumbell thrusters were adequate sub.

Comment #203 - Posted by: Perry Cox at September 15, 2010 11:15 PM

21-15-9: 95lb SDHP/HSPU/GHd Sit Up - 7:58

Compare to:
080409 - 24:48 (18" box and 45# Thrusters)

Comment #204 - Posted by: B. Rhaly at September 15, 2010 11:32 PM

About 20 inch jumps & 11 lb m/ball

24m 50s

Comment #205 - Posted by: Simon/5'7''/165/44yom at September 16, 2010 1:53 AM

6Kg Ball
Tuck Jumps

Dan 21:01
James 26:35

Now I have a cold.

Comment #206 - Posted by: optimistic dan at September 16, 2010 2:40 AM

400m Running Machine
30 box jumps (24")
30 10kg (22lb) medicine ball throws (not allowed to hit the wall in my gym therefore just threw the med ball as high as possible)

23m10s

1st time I've done Kelly... I felt ill...

5'9"/175/31yom Scotland

Comment #207 - Posted by: Mark Wilson at September 16, 2010 2:42 AM

Five rounds for time of:
Run 400 meters
30 Park Bollard jumps, +/- 20 inch
30 Thrusters, 10kg bumper plate

34m 10s

Comment #208 - Posted by: 9teeneightyfiver at September 16, 2010 3:17 AM

M/26/190/6' 1"

Subbed run for 250 m row
subbed box jumps for just straight jumps
subbed 20# ball for 12#

31:34

Comment #209 - Posted by: FlyerGuy at September 16, 2010 5:49 AM

CrossFit Go Hard, philly.
Sean Thomson - Kelly - 5rnds: 450m run (went too far everytime), 30 box jumps 24", 30 wallballs @ 12ft target. 33:05

Comment #210 - Posted by: sean at September 16, 2010 6:09 AM

Scaled

5 Rounds of
400m Run
20 Box Jumps 24"
20 DB Thrusters 22#

34:30

Very sweaty!

Comment #211 - Posted by: Leon (UK) M/32/5'9"/155 at September 16, 2010 6:28 AM

25:55
20" Box
8 lbs medicine ball

Didn't want to scale but that is the equipment I have.

Comment #212 - Posted by: Jeremy H at September 16, 2010 6:34 AM

TM - 223

Krak (M/25/171lbs - 69")

27:26 as Rx'd

Comment #213 - Posted by: brandon at September 16, 2010 6:35 AM

480m run
30" box jumps
45# thrusters
41:27.0

Comment #214 - Posted by: John 24/m/70"/200# at September 16, 2010 6:45 AM

26:31 as rx'd

Comment #215 - Posted by: Rivs at September 16, 2010 6:58 AM

m/32/170/5'8"

- sub'ed 60lb sand bag thrusters for wall balls
- rest as rx'd

26:00

Comment #216 - Posted by: Adam Hamm at September 16, 2010 7:13 AM

slow today, but still not regretting all that gelato in italy last week!

m 29/6'1/184
24" box, 18lb ball
42:54

f 28/5'7/124
24" box, 15lb ball
44:54

Comment #217 - Posted by: ofq md at September 16, 2010 7:15 AM

31 yom, 190 lbs


28:15

only had a 15 lb ball to use

Comment #218 - Posted by: Jeff Weltmer at September 16, 2010 8:02 AM

31:39 As RXed

Comment #219 - Posted by: Chad at September 16, 2010 8:10 AM

21:51

Comment #220 - Posted by: holmes11b at September 16, 2010 9:27 AM

29:18

Comment #221 - Posted by: lucien at September 16, 2010 10:07 AM

As rx'd

24:53

Comment #222 - Posted by: castillo m/20/160 at September 16, 2010 10:12 AM

First time Kelly, 36:25 as rx'd

Comment #223 - Posted by: Jason at September 16, 2010 10:28 AM

Mostly as Rx'ed, 18" box (jump up, step down)

34:22

Comment #224 - Posted by: dk 33/m/6'0"/212 at September 16, 2010 10:28 AM

Been sick for the past 3 days and have only eat 2 meals. ughhhh. So I decided to do a diff. WOD to ease back in...

15 dips
30 kb swings 35 lb.
30 push press 45 lb. bar
30 hands release push ups
15 GHD
15 un- a'd s-ups
30 back 3 ext.
15 dips
400M jog


Time-16:25

Comment #225 - Posted by: The Anaconda at September 16, 2010 10:36 AM

As Rx'd with 26" box
26:43

Comment #226 - Posted by: Jette 41/M/5'11"/175 at September 16, 2010 10:56 AM

29:34 (PR)
with 45lb thrusters for wall ball.
Last time: 33:50

I started off really well, but fell apart on the fourth round.
400m- on treadmill at 10 for all rounds.
Box jumps: These are starting to get better. I just kept a good pace, and tired not to take as many breaks.
Thrusters: improved, less breaks. R1-unbroken, R2-20/15, R3-15/15, R4- 10/10/10, R5-20/15

Comment #227 - Posted by: Magnus 24/5'8"/155 at September 16, 2010 11:47 AM

legs felt like jello. Need more work on lower body.
44:42. Did 28lb wall ball instead of 20lb because thats all i had.

Comment #228 - Posted by: vstanley m/29/5'11/195 at September 16, 2010 12:00 PM

Used picnic table for the box jumps that was 27in

Time: 25:47

Comment #229 - Posted by: TAG at September 16, 2010 1:34 PM

29 mins and change... used a 36" box

Comment #230 - Posted by: skrofl at September 16, 2010 1:46 PM

CFWU x 3

#30 Kettelbell swings rather than wallball

32:34

Comment #231 - Posted by: F15E_WSO/48/6'/180 at September 16, 2010 1:49 PM

Started scaling workouts for my girlfriend. She completed 3 rounds of:
200m run
15 24" box jumps
15 8lb wallball shots

She finished around 16 minutes (I didn't check).

I did as rx'd in 19:58!
m/21/162/5'9"

Comment #232 - Posted by: AKINCAID at September 16, 2010 2:20 PM

19:22 RX

Comment #233 - Posted by: Joshua Roberts at September 16, 2010 3:23 PM

m/35/6"0/225

not as RX'ed, did 3 rounds of
400 m run
15 box jumps, 24 inch box
15 wall ball shots

15:55

Comment #234 - Posted by: j-seal at September 16, 2010 4:01 PM

M/33/5'4"/140lbs
As RX'd
29:16 PR
33 seconds faster than last time.

Comment #235 - Posted by: Matthew Burritt at September 16, 2010 5:15 PM

4 rounds

400 Meter Run
30 Box Jumps
30 (15#) Dumbell Thrusters
22:45

Good workout

Comment #236 - Posted by: dyagg at September 16, 2010 5:15 PM

....grrrr....I don't usually complain but what is it with all the thrusters lately? Wall ball = thruster with some entertainment factor. BLAH

Comment #237 - Posted by: scal2200 at September 16, 2010 5:15 PM

29:27
First 2 rounds and 5th round with 10# vest.
Sub'ed 45# dumbbell for wall balls. Released dumbbell at top.

Spicy Chili for lunch was a mistake!!!

Comment #238 - Posted by: jerud at September 16, 2010 5:16 PM

m/42/5'6"/145

17" box
14# ball
25:50

Comment #239 - Posted by: duane at September 16, 2010 6:00 PM

35yom / 190lbs

Pack, three rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

17:53

Used a 14# ball, since the Y doesn't have a 20#. Felt good. had to break up the box jumps and wall ball, except for the last round. Feel like I'm getting back to form!

Comment #240 - Posted by: Bphantom at September 16, 2010 6:26 PM

26:04

Comment #241 - Posted by: Libbie at September 16, 2010 6:34 PM

31:15 (#16 wb)

Comment #242 - Posted by: Repto M/40/5'11''/220 at September 16, 2010 6:58 PM

I dunno about the not standing up part of the snatch in that workout Jason did...if he's trying to work on the catch he needs to receive the bar in a balanced/good position...he seemed to struggle with that at the games this year

Comment #243 - Posted by: Jesse at September 16, 2010 7:55 PM

M/49/6'3"/195

as rx'd
32:11

Comment #244 - Posted by: JimL at September 16, 2010 9:13 PM

36:35

last time was around 33 but with an 8 lb med ball

Comment #245 - Posted by: Raph at September 16, 2010 10:09 PM

M/22/6'5"/225

as rx'd but with 30" box
25:46

Comment #246 - Posted by: MattD at September 17, 2010 12:34 AM

400 metres
20 box jumps
20 db thrusters with 26 lbs DBs (no ball)

23.38 - first time doing kelly, brutal. loved it

Comment #247 - Posted by: Tom at September 17, 2010 2:13 AM

32:22

Comment #248 - Posted by: TomO/44/M/200 at September 17, 2010 2:55 AM

ran 400's at 10mph (1:30 pace) - as rx'd:

29 mins

Comment #249 - Posted by: dsm19 / 31 / 6'0 / 210 at September 17, 2010 4:16 AM

5 rounds of:

20 @ box jump
20 @ 20# thrusters
0.25 miles

21:58.01 21:58.01

Comment #250 - Posted by: KOA2 at September 17, 2010 4:42 AM

49 / 180

as rx'd

33:15 PR by 4:40

Comment #251 - Posted by: tom perry at September 17, 2010 5:04 AM

out of town for work

Comment #252 - Posted by: amped 36/M/195/6' at September 17, 2010 5:10 AM

m/26/6'/200lbs

22:43 RX, I had that pukie feeling...I'm going to follow mainsite for a month and see how it goes. So far so good

Comment #253 - Posted by: Dan R at September 17, 2010 6:04 AM

36 min, as RXed, except 16# wallball instead of the 14# for women

Comment #254 - Posted by: CME at September 17, 2010 7:05 AM

28 minutes - 24" box, 12lb ball

Comment #255 - Posted by: Max at September 17, 2010 9:59 AM

25# Med Ball

34:20

Comment #256 - Posted by: ferb44 at September 17, 2010 10:16 AM

m/42/5'11"/180

Kelly (modified)

5 Rounds
400m run
30 24" box jumps
30 65 lbs back squats (sub due to bad shoulder)

34:02

I require correct range of motion at CrossFit Fortis. 400m run outside and accurately measured. Box jumps require full opening of both knee and hip. Back squats require hip below knee at bottom and full extension at the top.

Comment #257 - Posted by: Brendan at September 17, 2010 1:33 PM

as rx'd

TIME - 28:21(PR)

Comment #258 - Posted by: smithwick's at September 17, 2010 3:13 PM

EJ
M/37/168
31:15 AS RXED
EJ

Comment #259 - Posted by: EJ at September 17, 2010 6:11 PM

Completed on day prescribed just did not have time to get it logged:
38/m/6/187
As Rx'd
38:46

28/f/501/138
Completed three rounds plus 400m run due to time:
35:43

Comment #260 - Posted by: Jeremy A. Olive at September 17, 2010 6:24 PM

M/46/190
As Rxd
34:45

Comment #261 - Posted by: medic8 at September 17, 2010 9:16 PM

4 Sets

20:52

Comment #262 - Posted by: NJS at September 17, 2010 9:19 PM

F/46y/62"/143#/JULIA
"Kelly" w mods:
3 RFT:
Run 400 m (3:22, 3:11, 3:08)
Box Jump 18" 30x Stepping up and down
Wall Ball 9# 30x
28:35

Comment #263 - Posted by: George Hernandez (in Chicago) at September 18, 2010 4:28 AM

23:03
Used ledge out back as the box

Comment #264 - Posted by: D. Swan at September 18, 2010 5:56 AM

5 rounds of:
* 400m run
* 30 box jumps, 24" box
* 30 wall ball shots, 20 pound ball

20:08
Wyatt and Shane 
Tied exactly! 

Liz:modified 5rnds
Run200 mtrs
15 box jumps 
15 wallballs with a soccer ball
18:41

Tre and jose: 5 Rnds
Run 400
15 box jumps
15 thrusters with one 20# dumbbell
Tre 26:40
Jose 26:56

Comment #265 - Posted by: Wyatt22 at September 18, 2010 12:30 PM

M 38/6' 4"/215
25:58 Subbed 500M rowing for runs

Comment #266 - Posted by: Fletcher at September 18, 2010 12:48 PM

28:52

Comment #267 - Posted by: cja at September 18, 2010 5:39 PM

31 yom, 190 lbs


28:35

only had a 15 lb ball

Comment #268 - Posted by: Jeff Weltmer at September 18, 2010 6:40 PM

SUB 25# db

46:15
previous 50:00
pr 45:49

Comment #269 - Posted by: Ticotexas M/40/69/150 at September 19, 2010 8:47 AM

21 mins, as rx'd

Comment #270 - Posted by: MJS at September 19, 2010 9:56 AM

"Kelly" as rx'ed

33:04

Comment #271 - Posted by: DJ at September 19, 2010 10:23 AM

40:18 at home

Comment #272 - Posted by: GU997 M/41/185/5'10" at September 19, 2010 5:08 PM

25.42 as Rx'd

21/m/5'11"/170

Comment #273 - Posted by: Logan S at September 19, 2010 5:42 PM

"Kelly"

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

28:28

Compare to 100203

30:16

Comment #274 - Posted by: Louis Herrera 51 70" 178 at September 19, 2010 9:42 PM

About half an hour... forgot to start my chrono. Did it on treadmill with 8lb ball and 1' jump. Nice!

Comment #275 - Posted by: Mariah at September 20, 2010 3:13 AM

As Rx'd
30:49


"Mrs. Wobbly"
Scaled to 12# Wall ball shots. Rest as Rx'd.
31:45

Comment #276 - Posted by: Miyagi 30/m/164.2# at September 20, 2010 3:56 AM

Five rounds for time of:
Run 400 meters on TM about 9 mph
30 Box jump, 24 inch box(21 last)
30 Wall ball shots, 15 pound ball

20:57(22:19 last)

Comment #277 - Posted by: Bells 37/190 at September 20, 2010 5:15 AM

41/M/175/6'

As Rx'd
26:21

Comment #278 - Posted by: Judd at September 20, 2010 5:48 AM

M/33/142lbs/5'5"

30:48

Comment #279 - Posted by: Brandon Burritt at September 20, 2010 6:39 AM

WOD - 30:00 (26" box)

Comment #280 - Posted by: rebar [51y/m/10st13/70"] at September 20, 2010 1:06 PM

Five rounds for time of:
Run ~450 meters
30 Box jump (3 stacked WRX wheels + tires)
30 thrusters, 45 lb bar

6:54, 6:34, 6:14, 6:23, 6:12 = 32:18

Comment #281 - Posted by: avitevet at September 20, 2010 2:26 PM

5 rounds

run 1/4 mile (indoor track)
30 box jumps, 24" box & 20 lb. vest
45 lb. barbell thruster, 30 reps

31:11

Comment #282 - Posted by: cbecker at September 20, 2010 3:14 PM

as rx'd: 22:06 (pr)

Comment #283 - Posted by: Kevin - M/190/6'/38 at September 20, 2010 3:42 PM

Some small hills involved in the run. I subbed 20lb dumbell thrusters for the wall ball. Otherwise as RX'd.

25:46

Comment #284 - Posted by: sb at September 21, 2010 5:19 AM

as rx'd 27:30, lot of running between stations as well.

Comment #285 - Posted by: Grande at September 21, 2010 7:28 AM

Paul: 24:35
Gunnar: 25:13
Derek: 27:13 (14#ball & 20in box)
Brad: 29:25 (14#ball & 20in box)
Eric: 28:10 (18#ball)
Chris: 31:15 (18#ball)
Jen: 31:27 (14# ball & 20in box)

Comment #286 - Posted by: jenniferg at September 21, 2010 8:04 AM

"Kelly" - 5 rounds
400m run
20" BJ
20# wb

32:28

f/33/120/5'3

Comment #287 - Posted by: gym.momma at September 21, 2010 12:03 PM

first time running in two weeks due to this cold/sickness i'm getting over. scaled this to the same I did in Feb. That was my third week doing crossfit

400m
15 bj
15 45# thrusters
(30 each 1st round)

3rnds - 16:16

over 2 min improvement

Comment #288 - Posted by: illis m/29/160/5'10 at September 21, 2010 8:51 PM

"KELLY" - 35:18 RX

I don't enjoy doing 5rds of anything alone.. next time I hope I'm doing this in a group (-_0)

Comment #289 - Posted by: Brandon Riggs (Baltimore) at September 21, 2010 9:46 PM

36:someting as rxd

Comment #290 - Posted by: James Cebedo at September 21, 2010 11:28 PM

Crossfit warmup
WOD subbed 400m row for run and used 25lb wall ball instead of 20lb.

29:29

Warmdown with 10 L pull ups and 20 handstand pushups (half way down today!)

Comment #291 - Posted by: Karsk (57 M 5'9" 185lbs) at September 22, 2010 9:40 AM

M46/190
21" box
47:39
Also did an extra credit addl. 400m run...

Comment #292 - Posted by: Kaiman at September 22, 2010 10:11 AM

Subbed 20 push ups for box jumps. didn't have enough boxes for group.

24:03 good shoulder burn

Comment #293 - Posted by: Jross (35yom, 175#) at September 22, 2010 10:12 AM

CFWUx1
29:42

Comment #294 - Posted by: Doug at September 22, 2010 11:06 AM

Kelly - Pack level
3 rounds
400m run
30 box jumps, 18"
30 db thrusters, 20lb

Time: 16:50

Improvement over last: 4:12

Comment #295 - Posted by: Fkarcha at September 22, 2010 11:53 AM

Herky's hill for runs. 5:30 on first rd. Right at 30 minutes total.

Comment #296 - Posted by: LT at September 22, 2010 12:42 PM

WU
Kelly
090606 - 28:37
090207 - 29:11
080416 - 30:49
100922 - 34:10 Ran outside today. Perhaps outside 400m course is longer?
M/49/198#/72"

Comment #297 - Posted by: RB at September 22, 2010 6:47 PM

m/36/5'9/181
CFWU-3. 12 pushups instead of HSPU 3rd. Superman. No Burgener. DU.
28:16.
All time worst. Did outside at gym, so more of a true 400. Think it's shorter inside. Make sure to wear watch next time to monitor 400's & splits. Need to suck it up & shorten breaks on all WODs! Exercises not terribly fatiguing. Need to work on MENTAL endurance.
2/3/10:
25:14
4:18,4:56,5:16,5:20,5:22
5/30/09 24:18-PR
4:17,4:43,5:12,5:14,4:50
2/2/09: 25:02-4:08,4:58,5:23,5:22,5:09
4/8/08: 27:18

Comment #298 - Posted by: jrm at September 22, 2010 6:52 PM

sub 45# thrusters
sub 18" vertical jump to hanging point from ceiling.

24:14

Comment #299 - Posted by: schinizel/32/m/150ish/5'8 at September 22, 2010 8:34 PM

> "Kelly"
>
> Five rounds for time of:
> Run 400 meters
> 30 Box jump, 24 inch box...scale to 25 jumps on 20" box for Chad
> 30 Wall ball shots, 20 pound ball...scale to 25 WB with 12 lbs ball.

Chad total time = 31.45
Matt time =29.45
Splits per round/ HR% for Matt were:
5.05 (slow watch start added 40s back on) 74%, 5.52
75%, 6.08 76%, 6.22 77%, 6.13 78%
Avg HR = 76%, Cal = 611
Recovery HR, difference in 2 min after workout stops..176-113=63
Chad's HR when done was 210... quite high, mine was 82% of 220 so about
180... So that meant Chad was really going hard at the end there.

Thought the 1st 400 was too long, more accurate for next few laps but still a little long about 50 or more. Oh well a good workout and HR was above my last time, so that is good.
Way to go team..

Comment #300 - Posted by: Matt A at September 22, 2010 11:37 PM

28:25 - good WOD but tough after an hour of oly training!

Comment #301 - Posted by: Munk at September 23, 2010 12:35 AM

M54yo 232

50:12 rx'd

Comment #302 - Posted by: do_b330 at September 23, 2010 5:59 AM

31/m/71"/173#/Anytime Fitness: Enterprise, AL

CFWU x3
Last time: 28:02 as Rx'd
This time: 28:34 with 25# med ball and 9'4" target.

Comment #303 - Posted by: Archer6479 at September 23, 2010 10:42 AM

32:15

Comment #304 - Posted by: rgd at September 23, 2010 11:44 AM

35 yom.187 lbs.

Rx'd 38:42 at the pd

Comment #305 - Posted by: kgw at September 24, 2010 9:23 AM

25:02 @ 7500 FT, AFG

Comment #306 - Posted by: Ryan K at September 24, 2010 11:12 AM

3rds 30 reps

Time 14:16mins. Beat last time by a 1:09secs.

Comment #307 - Posted by: BarryT at September 24, 2010 3:45 PM

31:59

sub 45lb thusters for wall ballshots

pretty intense thursters got a little weak the last round.

Comment #308 - Posted by: Dexter 18/6'0"/145 at September 24, 2010 4:25 PM

41:02

The jump was a little low, but ran 1/2 miles instead of 400m laps.

Comment #309 - Posted by: JerryM (m/39/6'2"/240) at September 26, 2010 2:58 PM

M/54/140/5'8"

as rxd 31:54

Comment #310 - Posted by: Ssscaler at September 27, 2010 5:11 PM

29:58

Comment #311 - Posted by: RKH M/34/198/6' at September 28, 2010 7:55 AM

50/m/190

As Rx'd. 34:05. :10 slower than last

Comment #312 - Posted by: denob at September 28, 2010 2:13 PM

31.01

Comment #313 - Posted by: Rosy in Atl at October 1, 2010 6:53 PM

26:52 subbed 40 lb DB thrusters
more than 2 minutes over my PR

Comment #314 - Posted by: Tyler Scott at October 3, 2010 10:42 AM

5 or 3 rounds
400m run
20 wallball (girls 10# guys 20#)
20 box jumps (girls 20" guys 24")

5 rounds:

Max: (no time) 11 something i think
Ryan: 20:18
Mikey: (no time) 10# ball
Meghan: 24:42
Amanda: 21:59
Size: 24:32 (ROM issues on wallball)

3 rounds:

Jack: 10:28 (med ball squat clean sub for wallball)
Anita: 11:29 (18" box/ROM issues on wallball)
Colleen: 10:14
Emma: 10:21
Pip: 11:10
Lefty: 13:02
Abby: 11:07 (15 reps of each)

Comment #315 - Posted by: BFCC at October 4, 2010 7:36 PM

43:49 as rx'd
A 32:12 18" box 4.4# ball

Comment #316 - Posted by: JoshuaM M/28/73"/165# 100210 at October 6, 2010 10:11 PM

31:51

subbed 12kg/26lb db thruster

maybe i should do heavier thrusters to compensate until i get med ball.

Comment #317 - Posted by: zenoperegrinus at October 13, 2010 2:24 PM

as rxd 27:42

Comment #318 - Posted by: chewuchjeff at October 13, 2010 6:28 PM

5 rounds:
.25 mile run (2 laps outside lane, upstairs track)
30 24" box jump (10,10,10)(20,10)(30)(30)(30)
30 20lb wall ball (10,15,5)(15,15)(18,12)(10,10,10)(10,20)

24:41 10/04/2010
25:44 02/11/2010
21:08 05/30/2009 (16lb wall ball & 20lb thrusters)
21:50 02/01/2009 (12lb wall ball, 9ft target)

Comment #319 - Posted by: johnathon in seattle 29/5'8/162 at October 14, 2010 10:13 AM

M/32/5'9"/155

Did this a couple of days ago. Subbed 45lbs thrusters for wall-ball shots.

37:16

Comment #320 - Posted by: Antun Karlovac at October 22, 2010 3:53 PM

30:00

Comment #321 - Posted by: TROY at October 26, 2010 8:52 AM

26:29 Rx

Comment #322 - Posted by: MNinKC at November 9, 2010 7:58 PM

3 rounds:

Run 400m
30 Box Jumps (24")
15 Thrusters (45lb bar)

36 mins

Comment #323 - Posted by: pete99 at November 16, 2010 6:24 PM

32 minutes, modified like so:

-10# ball instead of 20#
-18" box instead of 24"
-With the exception of the first round of wall-balls, did 20 reps instead of 30

Comment #324 - Posted by: Rob at November 23, 2010 9:27 PM

110114
23:45
200 single unders
30 box jump, 24”
30 dumbbell thrusters, 20#

Comment #325 - Posted by: Ryan 6'/185/33 at January 20, 2011 9:05 AM

As rx'd
33:24

Comment #326 - Posted by: Chaps at January 26, 2011 6:50 AM

'Kelly'
Rx'd
30:31
First time doing it but it felt good

Comment #327 - Posted by: Bilaal Broadway at February 18, 2011 8:23 AM

f/41/180/5'11"

"Kelly" a la rue Chartrand

4 rounds of:

650m run
30 box jumps (23")
30 wallballs (20# to 9')

time: 31:25 (about a 30 second Pr)

Comment #328 - Posted by: JuliePlatt at February 18, 2011 11:00 AM

24:30

Comment #329 - Posted by: Herman at February 18, 2011 5:22 PM

20:45 rxd

Comment #330 - Posted by: Bryan Kap at February 18, 2011 7:28 PM

M/28/75kg

as rx`d

17:06

Comment #331 - Posted by: haavardm at February 21, 2011 1:21 AM

3 rounds :

Time: 27:53

Comment #332 - Posted by: Michał at March 11, 2011 8:12 AM

27:22 as rx'd

Comment #333 - Posted by: md at September 4, 2011 6:33 AM

2 rounds only, did wall ball shots instead of
DB thruster sub.

17:58

Comment #334 - Posted by: Manchild at November 26, 2012 6:17 AM

3 rounds
21:29

Comment #335 - Posted by: dcyn at March 6, 2013 6:38 AM
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