February 6, 2011
150 Wallball shots, 20 pound ball
Mat Frankel 5:17, Spencer Hendel 5:56 (30lb ball). Post time to comments.
Compare to 100513.
Phil Cress, Mindemoya, Ontario.
"Beast of the East" with Ben Bergeron by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]
"Climb This Way" with Adam Neiffer, CrossFit Journal preview video [wmv] [mov]
Mat Frankel on today's WOD - video [wmv] [mov]
Spencer Hendel does a heavy "Karen" - video [wmv] [mov]
"When a person trains once, nothing happens. When a person forces himself to do a thing a hundred or a thousand times, then he certainly has developed in more ways than physical. Is it raining? That doesn't matter. Am I tired? That doesn't matter, either. Then willpower will be no problem."
Posted by lauren at February 6, 2011 5:00 PM
- Emil Zatopek
Any one know the fastest time for Karen and by who ?
Anyone know the fastest time for Karen and by who ?
Could be Spencer Hendel 4:39.
Recently read about Zatopek. Amazing story.
atta be philly photo on the mainsite, I know that guy and for the record he failed that rep
Correction he just did a big kip with one intention of a muscle up
I don't have a 20lbs medicine ball. What is a good substitute for the ball
WOW... that is just really cool
Thruster, and Phil serious
Looks like he needs to clear off his bench.
well, out in Afghanistan, with a Tent for a gym, I might have to use the T Wall, but its been raining all week even too day. so it might be fun
we still bench... even with that much snow on it
how high should i aim to throw it up?
Wall ball is one of the most taxing to me. 100 burpee pullups today almost killed me. Crossfit.
Crossfit Sri Ram Ashram, India
We searched the entire ashram for 10ft spots.
Gautam - 11:55rx (a bit higher than 10ft)
Ravi - 12:59rx
Shubham - 8:05 14lb, 10ft
Arvind - 13:35rx
Rajpal - 11:11 14lb, 8ft
Bachendra - 14:55 20lb, 9ft
Nice job, Mat. 130 unbroken is no joke.
YEAH, mat!!! way to represent CFNE!!!
Spencer is a beast! Thatta boy!
M / 34 / 5'10" / 200lbs.
As Rx'd - 9:40
Rx'd 6:38. Then a cash-out of 25 135# Front squats just for the heck of it. Gotta love a foam roller!
#2 Rick, I believe there is a 4:36 Karen in either the workout archives or mentioned in an old Crossfit Journal article. Not sure who though.
Heavy deadlifts first up then
Anyone that does this in under 6 is really impressive!!
#2 + #23 I also remember reading a ridiculous time 4:30ish back in the 2003/4 archives I believe. May not of even been named 'Karen' yet, but it was 150 Wallballs to 10ft.
That is a beautiful quote. Emil is a great source of athleticism and joy seeking. Don't forget your brain reps.
CFNE rocks thanks Ben. Plus your married to Heather. You rock.
Ah the Canadian North, making warm-ups take that much longer.
6:54- 2 20 db thrusters for wall ball
M/ 31/ 6'3"/ 200
45 lb bar thrusters. 11:05
6:45(PR) subbed 40 lb DB thrusters
Rx'd 8:39 I think I could have done better on this. I did the first 50 in 1:49. Maybe ill just try to do 25 at a time next go around. I also put another ball under my butt to touch every time I went down.
Felt extremely tired today.
9,6 kg ball
Not sure about height.
But to concrete beam at work gym.
No ball so subbed 30lb.(15lb. DB's) explosive thrusters.
7:32, rx'd, target same as aromas
Too much snow, no outside target.
1pd KB, 8' target
I turned on my mp3 player to get started on the WOD and what should be cued up but . . . AC/DCs "Big Balls." Appropriate.
i did this about two months ago before i switched to mainsite at 8:59 worth of punching myself in the face.
got it today at 7:51 with about 20-22 fouls. still all over the place, but they definitely got easier.
pr is 7:40 (080807)
150 thrusters w 45lb bar
off pr by over a minute/ partial due to little sick from last night
9:38 rx'd with my homemade ball Lumpy.
15lb ball to 8.5-9ft target
18lb ball to 12 ft target
Emil Zatopek training routines were awesome examples of interval training for endurance athletes. In 1952, Zatopek won the Olympic 5k, 10k, and marathon. He entered the marathon at the last minute and won by over 2 minutes - never having even run a marathon before.
Zatopek interval WOD -
80 x 400m repeats. Do 200m run to recover between efforts.
Zatopek didn't like long, slow distance. He believed that it was easy to learn to run slow. It was running fast that mattered and running fast intervals that would make that happen.
This is much along the lines of the CFE training philosophy.
First time with the ball instead of dumbbell thrusters. Broke into sets of 15/20 after about 50. Started dropping the ball occasionally around 90. Leather ball (G2S) gets kind of slick. Or maybe I was just tired haha
165 @ 16# (no 20# available)
Did the math to find the number of reps at 16# (given my body weight and ROM) to equal the amount of work done during 150 @ 20# and rounded up a couple reps.
Everybody is probably wondering, "Where is Sunday Musings?!" Well, I got a text from Bingo this morning and he and Mrs. Bingo don't have any internet access in Mexico. As a result of such "depressing" news (c'mon, lets be real here, they're in MEXICO! Internet access should be the least of their worries) Bingo requested that I muse for him. I would, but I'm no where near as good a writer as he is. Sooo, here's to you Crossfit Nation. Bingo is in Mexico for the week without any internet access, but he does want me to let you all know that he misses you all very very much ^.^
As Rx'd 7:57
-heaviest ball at club, 6lbs.
-warm-up with DUs, managed 22 in a row! But my "in a row" is a double/single combo. Previous best was 8.
8:48 (last time 8:35 PR)
15# ball, 8-9 ft target
50 45# thrusters... just did 100 burpees 30 minutes prior.
6:49 Rx'd. A few seconds slower than my personal best but for some reason, felt wiped out after yesterdays wod.
After the first 35 WBS, my shoulder started to bother me so I switched to 1.5 P KBS for the rest of the 115. Time: 8:40. About 2 hours later, for the fun of it, I tied my pullup PR of 50 straight.
188 reps with a 16 lb. med ball. (Heaviest we had)
Thanks for the props Justin! Definitely getting a 30# ball!
8:50 as Rx'd
Another great cycle in the books - even though yesterday friggin' impossible: I couldn't do a single burpee or a single kipping pull up - but then I remembered I had my Two-Ply shirt on.
I don't think too many people will find that joke funny on this site
Come on lighten up. All of the firemen I know think it's hilarous.
(pr is 8:09)
Michael: 6.46 pr
Haile Leul: 8.35 w/ 10lb wall ball
My son, walk not thou inthe way with them; refrain your foot from their path:
For their feet run to evil, and make haste to shed blood.
Surely in vain the net is spread in the sight of any bird.
And they lay wait for their own blood. they lurk privily for their own lives.
So are the ways of every one that is greedy of gain; which taketh away the life of the owners thereof.
~Proverbs 1: 15-19
6:47 as rx'd
Destroyed this wod :)
170 Shots to a 9' target...
I only have a 12 pound ball, so I tried to throw to a higher height (about 13-14 feet).
W/U: 20# wallball shot, 15x.
As Rx: 6:12.
C/D: SP, 110x5 - 130x5 - 145x4.
Off PR by 0:34. Couldn't get the final rep at 145 during my SP c/d. Just not my 3-day cycle.
8:10, but the gym only had a 15 lb ball. :(
Sorry, forgot my stats!
9:05. 16 lb ball, so I shot for 12 feet.
4:35, as Rx'd. I think that is a record?
I did 100 unbroken, then 50.
I'll do it again and record it (for all the haters).
Thats an f'd up joke dude.
8:19 (PR), subbed 45lb bar thrusters.
I think I might have done 160 reps. Did it at the same time as my wife, she went with 10lb dumbell thrusters and got 8:26.
First time doing Karen, so new PR, yeehah.
3:02, 18lbs ball, 10 ft throw
Last 25 were intense
8:05 with 14lb ball and 10-11 foot target
Finished the USAW cert this weekend. Just made me love CrossFit that much more.
Then 10 min later made up burpee pull-ups.
Not a good idea 15:02
7:58 (PR) Did this WOD because I suck at Wall balls and I had to work yesterday, any way I am a little sick, what a workout to fight the cold! Bring it!
Nice WOD, HAVE A NICE SUPER BOWL EVERYONE, DON'T FORGET TO WORKOUT.
Thought I was going to have to sub bar thrusters, but upon arrival at my gym I found a 20# ball waiting for me, like a gift from the CF gods.
First time ever doing wall balls, first time ever doing Karen. Got the hang of them probably around rep 75. Pretty happy with the time, all the same.
I dont have a wallball so i subbed thrusters with a 25# plate
18# ball - didn't have a 20# ball
8:56 20# ball probably 8-9 ft tgt
100 burpee/pullups for time:
wall-balls are a lot harder than I thought they would be. I need more practice with them.
11:56.67 w/ 15# sandbag. Tough but time to step up to 20#.
6 months Post Op Rotator cuff surgery
Recovering from an odd calf strain
50 wallball shots 50lb ball
32yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips, 3 HSPU per round
As rx’d: 10:06
Foam roll after
2011-02-06: 8:38. Tabatta pace, 8/rnd until last. Felt easier.
2009-12-11: 9:48. Rx'd.
2009-08-20: 9:28 (17 pd/around 9 feet)
7:30 - 14# ball
100513 - 7:03
090323 - 8:10
080807 - 8:43
ashamed of my time but willing to post cause I hate wall-balls and I did them in spite of trying to talk myself out of it-
11:11 @ 12# f/34/5'2/127#
150 Wallball shots, 15 pound ball
12 foot target
F/27/5'5"/145: 15 lb ball, 8 ft 10:37
M/26/5'9"/190: As rx'd 10:40
9:55.14lb ball.8' Target.
this wa snice .. as Rxed.
45# thrusters done "explosively" - 9:10
8:58 as Rx'd
Previous time was 5:38
I'm pretty sure I did this at DSU with an 18 pound medecine ball
Tonight did it at JC with 20 pound ball...got all the way down to another ball on the ground on each throw...big difference!!
Tried to run afterwards and my legs were too tired
subbed thrusters with a 40# dumbell for wallball shots.
2nd wod plus west side today
Scaled: 10# ball to a target that was about 4' above my reach
150 Wallball Shots w/ 10# ball
Retired Army First Sergeant
150 wb's w/ 15# ball (all I have at home)
taking my recently repaired hip in consideration I'm almost happy with my time. Admittedly I was candy assing it some.
As Rx'd 08:12
W/U - 12 Min on Cybex Machine / DID BOTH TOGETHER
Burpees - Modified:
75 - Bar was approx 3" Above Reach
Karen - 12# Ball
21/17/17/15/15/15/15/15/10/10 every minute
150 wall ball shots with a 15 lb. ball
Factor-in limited oxygen around 2:30 as I responded to the senior-aged women who asked me if this was a workout I had devised on my own or learned from the personal trainers.
45 lb. barbell thruster
150 WB 20# db
150 squats w/ 25lb backpack
As rx'd, 6:19 (PR).
Almost a 2 minute PR, but it's been well over a year since I did Karen. Broke it 50-25-25-25-25, which is interestingly the exact same way I broke it last time - I just rested less between sets this time. Those last few shots were barely making it there, and I was barely catching them.
Rx'd: 7:00 (PR)
Sub 45lb Thrusters x 150
first time with karen. will do better next time. took too many breaks and wallballs are a little rough for me.
10:12 as RX'd
NOTE: Make sure you bring recovery drink "upstairs" with you to do this workout! It really sucked having to go "down" the stairs to get it!!!
gym only has a 10# ball...otherwise as rx'd
5:35 (definitely a PR)
16#, 9-10' target, mostly 9'
8# ball about 7' target
100 reps, 9:10
2 weeks into Crossfit and can not get enough. Looking to improve in all areas. After years of improper "gym rat" lifting, I look to reverse the negative trend and hope to be better for it.
6:26 as Rx'd
* 10 ft target on tennis court fence.
* 70 in a row before breaking it up.
Subbed 45# barbell thruster x 150 (no WB)
Followed it w/3x15 pullups ( PR)
Same day (8hrs later) as 100 burpee pullups
10min warm-up on the stairmaster
100 reps 12lb med. ball
Mod 25# thrusters x 150 - 5.01
10.57 as Rx'd
US Army Chaplain, Joint Base Elmendorf-Richardson, Alaska
Sub with 45lb squat thrusters: 6:18
subbed 20# db thrusters
Missed your inspirational Sunday musings.
Will review old ones.
100 Wallball shots, 20 pound ball
150 wallball shots, 10 lb ball
7x1 Clean: 185-205-215(f)-215-225-230-235
Karen as rx'd: 9:40
12:30 as rx'd
9:27 with 14# WB
3 mile run...
20 20# Dumbell thrusters
20 K's to E's
8:58 as RXd
31 yom, 190 lbs
subbed 45 lb thrusters
Scaled down to 100 reps: 6:20
It's time to stop quitting on these....
Karen 7:30. Finally a time under 10 min! At my level 1 cert i experienced FRAN for the first time and just missed the 10 min cut off by 1 sec, never again!!!!!!!!!!!!!!!
as rx'd (25-25-15/10-15/10-15/15/20)
first time doing this workout
86 169 176
M/ 37/ 132 lbs/ 5'-6"
As Rx - modified to use a 10 lb ball but throw it ot a target 14' high to try to make up the difference, it's the heaviest ball we have. I hit the top of a basketball backboard, a thin line at the top.
I did it in about 8:50
I did the first 120 in 6 sets of 20 and then 16 + 14 to finish up.
First time with Karen. Good workout.. I really felt it in my legs at the end and of course my lungs a bit as well. I was surprised that my shoulders weren't too fried.
We'll see how I feel tomorrow though.
15lb dumbbell thruster sub
had to this in sets of between 10-20 after the first 30
Kind of sandbagged on that one. Next time I will crush you Karen!
WOD #31 -- Got this one in on Monday. Had to use a 7 kg (16.1 lb) ball. Did 187 reps instead of 150 with 20 lbs. 20 x 150 = 3000/16.1 x 187 = 3010. Sounded logical in my head.
CF Warmup - 3 x 10
WOD Time - 18:46
8:57 as rxed
8:20 All the gym has is a 7kg ball. I also have to throw the ball directly overhead. I don't know if the gym will get upset if I throw the ball at the wall.
9:58 (1:28 off PR)20# WB
Did this one 2 days late after Ledesma. Legs and arms (especially arms) were beat.
My gym only has a 15# ball. After almost a year of cf I'm just starting to record my times.
CFE training week 4, about 2miles worth of running at 100 spm and 94 spm, then Karen in 9:30. Exhausted now.
Thought this was gonna be a 'not as tough' WOD. I was verrry wrong.
8:42 Subbed 1 pood KB thrusters (first 10 jumping)
11:15 Rx'd... improvement by 2 minutes over last november! :) progress!!
shoutout to CrossFit SpitFire at Joint Base Balad, Iraq!! :)
Done at home, so was gonna sub thrusters, but left wrist was tweaked, so improvised and did 50 thrusters with 25lb plates in hands, then 50 1.5pd KB swings.
J=40# 9:25 W/ DB
J=40# 9:25 w/ DB
More better faster
25 lb airballs in garage
20 kg barbell thrusters: 9:31
Scaled to "Pack" and sub'd 7kg DB Thrusters for 14lbs Wall Balls
Scaled to "Pack" and sub'd 7kg DB Thrusters for 14# Wall Balls
scaled to 45# thrusters
first timed karen.
165 w/ 10lb ball -all I have at home
Completed 150 40-lb thrusters.
total time = 11:58
Karen - 12lb ball(too light - need 20lb!)
As Rx'd with 12# wall ball.
18 pound ball (as heavy as I got) = 6:07
as rx'd outside in the snow 14:15
m/27/5'9/165 manhattan ks
8:40 12# ball. hope that's female rx'd.
my first Karen!
11:11 rx'd at station.
Last time I did this was at pro health with a 16 lb ball and close to 9 foot target. That time was 9:04
As Rx'd- 9:32
only have a 10lb ball...5:45
9:27mins (last time 11:04mins)
much slower than last time - coming back after couple weeks off sick and Luka's birth:
10:37 (tried to do sets of 30 but after first couple had to break those down into ~20-10)
Karen (150 WB)
Next time break into sets of 15 vice 10. Treat like a sprint wod.
Subbed 40# Thrusters
10 lb ball unless otherwise noted
Ashley: 7: 11
Jack: 7:32 (20 lb ball)
Sherman: 7:42 (100 reps)
Jake Cor: 11:02
Saad: 7:28 (100)
Ryan: 6:16 (20)
Marian: 7:50 (100)
Morgan: 6:55 (100)
Erin: 7:03 (100/used 20 for first 42 reps...oops!)
KJ: 7:32 (10 ft target)
CFWU-3. From home.
Small wallball at house. Outside. Touch base plate of deck.
Pretty good job pushing. Could eliminate some breaks. 57 unbroken. Then 15 or so after that.
Used large wallball for first time. Affected time by over 1 min. Need to keep ball balanced with weight at bottom.
100 Wallball Shots
10 foot target
As Rx'd, deleted my time on my watch. It sucked though!
8.05. Priors: 8.04; 10.29; 9.46. 7kg
Warm Up: quick warm up, no time today. Push ups, back extensions, GHD's, air squats.
WOD: Karen with a 15lb ball 12:56
Cool down: Ran to car, no extra time today...
Have Fun, Train Hard,
150 35lb db thrusters
broken into 25's
10 rds of 15 reps, rest till 1 minute mark. Maybe try every 58 seconds next time, feels like 55 would be too fast.
10 rds of 15 reps, rest till 1 minute mark. Maybe try every 58 seconds next time, feels like 55 would be too fast.
115 reps w/12-lb ball: 6:15
7:48 (PR) TGT same as last time (~8')
37 yom 213 lbs
10:41 at PD
Previous was 11:11.