February 18, 2011

Friday 110218

"Kelly"

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

Post time to comments.

Compare to 100915.

KarlBengtsonTranasSwedenTireOHS_th.jpg

Enlarge image

Karl Bengtson, Tranas, Sweden.


"Sherwood Chronicles: Community Part 4", CrossFit Journal preview video [wmv] [mov]


"Get Ready for the Open!" - video [wmv] [mov]


"Quick CrossFit Kids Games: Limbo" - video [wmv] [mov]


"It is said that if you know your enemies and know yourself, you will not be imperiled in a hundred battles; if you do not know your enemies but do know yourself, you will win one and lose one; if you do not know your enemies nor yourself, you will be imperiled in every single battle."
- Sun Tzu

Posted by lauren at February 18, 2011 5:00 PM
Comments

Looks cold.

Comment #1 - Posted by: Eric - CFNC at February 17, 2011 5:41 PM

Oh the misery... Gonna hit this one for Dan since he can't right now!

Comment #2 - Posted by: Mike at February 17, 2011 5:43 PM

Yea Sweden!!! I live in the U.S. but that's my people aha

Comment #3 - Posted by: Nikee 17/ f/130/5'6" at February 17, 2011 5:45 PM

Open Sectionals here we come!

Comment #4 - Posted by: DanielleCFSC at February 17, 2011 5:46 PM

Karl's garage gym may be basic but he appears to have grasped the essence of the CrossFit concept.

Comment #5 - Posted by: ian at February 17, 2011 5:46 PM

So quick question 60 men and 60 women from the Entire northeast region? then those go to the regionals and top three come out on top? and go to the games?

Comment #6 - Posted by: Trevor at February 17, 2011 5:47 PM

My sister-in-law's father hails from Sweden but spells it "Bengtsson". Is that like Smith vs. Smythe?

Comment #7 - Posted by: ian at February 17, 2011 5:50 PM

I can't believe that guy is wearing gloves!!!
Just kidding. Very cool pic!

Comment #8 - Posted by: CRamsey at February 17, 2011 5:51 PM

lots of running this set...did someone see how tight my jeans fit?

Comment #9 - Posted by: toddy at February 17, 2011 5:54 PM

What a great quote!

Comment #10 - Posted by: Mulligan M/21/5'10/200/ at February 17, 2011 5:54 PM

Not gonna lie, Pat Sherwood is just a seriously good guy. Another example of who we meet in this place.

Cheers, Pat.

bingo

Comment #11 - Posted by: bingo at February 17, 2011 6:00 PM

M/20/6'/165

25:28 Rx'd

Comment #12 - Posted by: Greg Ashton at February 17, 2011 6:10 PM

In regards to the Open vid:

MIRANDA IS GOING TO CRUSH THIS YEAR'S GAMES!

Comment #13 - Posted by: Andre at February 17, 2011 6:12 PM

HHHHHaaaaaassssssssssss anybody here seen Kelly... K-E-double L-Y...

Comment #14 - Posted by: Noah at February 17, 2011 6:28 PM

Yeaaah!! Hard core Swedens!

Comment #15 - Posted by: Linnéa Geiger at February 17, 2011 6:32 PM

I called it! 3 ladies in a row!

Comment #16 - Posted by: Mike M/27/6'0"/183 at February 17, 2011 6:47 PM

fork kelly man, i hate that wod! doh....

Comment #17 - Posted by: Mel/37m/5'10"/175 at February 17, 2011 7:06 PM

Whittled oar for a barbell?

Comment #18 - Posted by: Prolix at February 17, 2011 7:11 PM

whats a good sub for the wall ball shots? There's no 20lb ball at my gym

Comment #19 - Posted by: Reniel m/17/5'10"/162 at February 17, 2011 7:12 PM

Hey everyone, my fiancé just had foot surgery, and she will be in a walking boot for 2.5 months. Any suggestions for workouts that are easy on her foot, but still tough for the rest of her body?

Comment #20 - Posted by: Nett at February 17, 2011 7:13 PM

Trying to play catch up.

- This Morning

Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

as rx'd @ 50#-70#-85#-90#-95#

- This Afternoon

"annie"
as rx'd 14:23

Comment #21 - Posted by: db M/33/6'3/280lbs at February 17, 2011 7:27 PM

Yes, CF Game Open - bring it!

Comment #22 - Posted by: Grace 44/5'2"/116 at February 17, 2011 7:37 PM

M/39/5'6"/130

33:45 Rx'd

Comment #23 - Posted by: Joel Barnett at February 17, 2011 7:49 PM

Tony:
What look are you going for? Adult film star meets flashdance? Color me curious. Love the open.

Comment #24 - Posted by: Ferb44 at February 17, 2011 8:23 PM

So does anyone know how the team scoring works? Is it based on an average or something?

Comment #25 - Posted by: joe at February 17, 2011 8:35 PM

26:59. Ran outdoors, all else in A/C. Started out slow, and deliberate active rest. No breaks.

Comment #26 - Posted by: Xman at February 17, 2011 8:53 PM

The use of the 'F' word is just so contrived sometimes. C'mon Tony, be better than that.

Comment #27 - Posted by: JD at February 17, 2011 9:17 PM

#19 sub 45# thrusters for the wallballs. That should do it.

Comment #28 - Posted by: Cory at February 17, 2011 9:20 PM

Seriously, there is no other sport in the world that makes it as easy as Crossfit to "put up or shut up". If you want to be considered the fittest person in the world, than it costs you a couple of bucks and a video. If you are good, you get to compete. That's pretty simple.

Thanks Coach, I know this is what you want and that kicks @ss.

Have Fun, Train Hard,

Billy

Comment #29 - Posted by: CrossfitBilly at February 17, 2011 10:03 PM

Keep it up fellow Sweeds!

Mycket bra!

Comment #30 - Posted by: sebastian at February 17, 2011 11:10 PM

Keep it up fellow Sweeds!

Mycket bra!

Comment #31 - Posted by: sebastian at February 17, 2011 11:11 PM

Still tired after "EVA" in my back, and my glutes after "ANNIE", but bring on "KELLY" PAAAAAAAIN !

Comment #32 - Posted by: Lars/16/6'3/183 at February 17, 2011 11:23 PM

The Karls garge rock CrossFit :-) :-)

Comment #33 - Posted by: John J , Norway at February 18, 2011 12:00 AM

24:12
3 rounds
15 lb ball/ 12' Target
Did angie yesterday

Comment #34 - Posted by: GBNT at February 18, 2011 12:01 AM

M/42/5'9"/200
28:41 out of the firehouse @ VBC Baghdad

Comment #35 - Posted by: Brian Cook at February 18, 2011 2:39 AM

Yeah SWEDEN!! Living in Sweden, me and my buddy did the 100 BurpeePullups the other day. Had to hang on to a 2"x8" board in freezing temps.

Hardcore Crossfit, Kalle!

Comment #36 - Posted by: Freddy at February 18, 2011 3:10 AM

m 36/90kg/ 181cm

20:55

Comment #37 - Posted by: Rico at February 18, 2011 3:23 AM

I thought every 4th day was a rest day? Not sure where I read that, or if I made that up. LOL.

Loving this program so far though! It's my first week, and although I've had to scale down in weight, I am more sore than I've been in a long time. It's tricky to juggle with half-marathon training, but I'm sure it's doable.

You are all my inspiration!

Comment #38 - Posted by: Kate at February 18, 2011 4:06 AM

Can't say this is my favorite, but at least I can do this one.

Bicep tendon issues suck. Thinking about seeing and ortho, any thoughts, advice, etc appreciated..

Comment #39 - Posted by: Steven M. Platek at February 18, 2011 4:22 AM

M33/6'/230lbs

WU 3Rounds
15X OHS Stick
15X GHD
15X Back Ext

'Kelly' Scaled and subbed:

5RFT of:
500m Row (avg 2:06)
15X Boxjumps @24in
15X WallBall shots @20lbs

33:45

then 2rounds of KBS play (1H swings, H2H and fig 8's) and butterfly situps.

Kandahar

Comment #40 - Posted by: Philippe Brevard (M/33/6'/230) at February 18, 2011 4:23 AM

decided to:
run 1 mile
2rnds of:
10 push-ups, 20 sit-ups
run .5 miles
2 rnds again.

Did keep time. I know it was sub 25 for sure, but I think it was sub 20 (high teens)

Comment #41 - Posted by: Matt Militello at February 18, 2011 4:46 AM

25:47 with 16lb wall ball

globo gym killed time a bit with switching stations and using the treadmill

Comment #42 - Posted by: Danny at February 18, 2011 5:09 AM

Rx'd 20:12 new P.R. by 8:18!!

Comment #43 - Posted by: Corey 24m/5'10"/185 at February 18, 2011 5:14 AM

28:03 Rx'd

Comment #44 - Posted by: Jon R. at February 18, 2011 5:27 AM

m/42/5'6"/145

17" box 22# medicine ball

29:18

Comment #45 - Posted by: duane at February 18, 2011 5:34 AM

33/m/5'10"/220

Box jumps were on an 18" bench.

34:48(pr)

Comment #46 - Posted by: D Craig at February 18, 2011 5:47 AM

33:00

Awesome stuff. Had to use a 12 lb ball (gym didn't have anything heavier). Runs were on a treadmill (6:00/mile pace).

Officially one calendar month into CrossFit. Getting closer to 'as Rxd' every day, but I'm in no particular hurry. I love how the results just keep coming so naturally. Amazing program. Amazing day. (But not as good as tomorrow's rest day is going to feel!!)

Comment #47 - Posted by: cfs M/22/6'1"/150 at February 18, 2011 5:48 AM

29:18 rx

Comment #48 - Posted by: gb 43/m/71"/185# at February 18, 2011 6:00 AM

Team wod
Modified Fight gone bad
Box/stair jumps (18in up, 18in forward)
45lb thrusters
Burpees
SDHP
New standard pushups
4 rounds no rest minute
Each person switches after 1 min
Took a 4minute rest after 3rd round because somebody felt lightheaded
Team chris, Joe, xyle= 657
team Arron, Pat, Merlin=~625

Comment #49 - Posted by: Chris B. 18/150/5'7" at February 18, 2011 6:06 AM

3 rds 15:57....40 20" box jumps and 2 20lbs db thrusters for wall balls/ quasi active rest cycle :)

Comment #50 - Posted by: mike d 146 5'7" 35 at February 18, 2011 6:17 AM

#19 you can easily build your own wallball. I made mine from army duffel filled with pea gravel (5# in ziploc bags, double bagged) and bound up with duck tape. Cheap, effective, brutal. :)

33:46.50 Pushed really hard. Need to investigate active rest and my pacing more.

Comment #51 - Posted by: Jim 40/5'11"/170 at February 18, 2011 6:30 AM

Did this wod two days ago at our box. 23:27 Rx.

Comment #52 - Posted by: Jake Dickerson at February 18, 2011 6:31 AM

Keep the CF Kids videos coming. We can learn alot from what kids do.

“In youth we learn; in age we understand.”

Comment #53 - Posted by: mario a at February 18, 2011 6:37 AM

25:30 rx. 6000-7000 feet elevation at CrossFit Steamboat.

Comment #54 - Posted by: hillmanb at February 18, 2011 6:45 AM

Did yesterday's WOD in 6:40.

Double-Unders are no problem, my abs on the other hand, not as strong as they should be. Found that out real quick.

Guess i know what i need to put more work into now!

Comment #55 - Posted by: Chach at February 18, 2011 7:02 AM

M/31/75"/215

26:01 30lb medball

Comment #56 - Posted by: RobInRamadi at February 18, 2011 7:09 AM

I've been using the side of a squat rack as my box for box jumps. Does anyone have a "blueprint" on how to build boxes? If you care to share, my e-mail is gary.angarita@us.army.mil

Comment #57 - Posted by: Gary at February 18, 2011 7:10 AM

dang. 37.04 and I had to use the 5KG ball. any advice guys. Plus I have an army pt test coming up.

Comment #58 - Posted by: brad at February 18, 2011 7:24 AM

Same as last time. Broken sets.

2 in 25 min

Comment #59 - Posted by: Hale at February 18, 2011 7:34 AM

Scaled w/
15x box jumps
15x 8' wall ball shots

20:43


Comment #60 - Posted by: chavez at February 18, 2011 7:36 AM

Gary:

Go to the equipment message board of the web site and search for "My plyo box project" from Lincoln Brigham.

Good Luck

Comment #61 - Posted by: Joe at February 18, 2011 7:51 AM

27/m/5'11"/215ish
28:50

Comment #62 - Posted by: Nickosaurus at February 18, 2011 7:55 AM

27:15 as Rx'd (:22 PR from last time)

Runs could have been timed with an hourglass, box jumps were just steady, wall balls went 30, 30, 15/15, 15/15, 15/6/5/4

Comment #63 - Posted by: Shane Jensen@Crossfit Rehoboth (23/5'11"/185) at February 18, 2011 7:59 AM

As Rx'd 27:24

Comment #64 - Posted by: Law at February 18, 2011 8:10 AM

27:05 as rx'd. Special thanks to my counter

Comment #65 - Posted by: SB at February 18, 2011 8:16 AM

25:49
Subbed the Wall Ball Shots for Thrusters with a 35 lbs plate.
Did it out back of the Boathouse with a great view of Victory Lake and AL Faw Palace....Airborne!

Comment #66 - Posted by: Nick at February 18, 2011 8:21 AM

22:29
14 second pr
maybe missed 3 wallballs good work

Comment #67 - Posted by: charbs 25/190 at February 18, 2011 8:24 AM

M/56/5'9"/149

30:17
as Rx'd except 12lb. ball

Comment #68 - Posted by: CBland at February 18, 2011 8:29 AM

Scaled it down to 3 rounds

22:06

Semper Fi!

Comment #69 - Posted by: Chris Dogg at February 18, 2011 8:53 AM

M/24/6'6"/205

34:36

First time doing this WOD. The only thing that I can say is WOW!

Comment #70 - Posted by: John at February 18, 2011 8:57 AM

So I was pretty sure I'd done this one a couple of times, at least. Guess I've only done it once, but still a PR this time!

28:49 as RX'ed

Comment #71 - Posted by: Chad at February 18, 2011 8:57 AM

We made up "Annie" this morning:

Carole
F/52/5'6"/133

6:41 (PR)

Kevin
M/51/5'11"/172

6:34 (PR)

Carole's PR was by about 2 minutes, Kevin's 8 seconds. She is going to get me next time.

Comment #72 - Posted by: Kevin C. at February 18, 2011 9:07 AM

2011-02-18: 29:23. Rnds@4:57-6:37.
2010-09-15: 26:13. Rnds@4:05-5:53. Sub 20 unbrkn wb's/rnd.
2010-02-03: 30:56. Rnds@5:01-6:35.
2009-05-30: 35:58. Sub thrusters.

Comment #73 - Posted by: gs at February 18, 2011 9:23 AM

First full week and loving it! sore in places I didn't now could get sore! No plyo box so used picnic bench by track (18") and sub wall ball for push-ups.

All 5 rounds: 29:35

Comment #74 - Posted by: kevin s M/6'2"/215/36 at February 18, 2011 9:37 AM

M/33/6'3"/200

24:09 (PR)

Prev:
27:25

Comment #75 - Posted by: Ben S at February 18, 2011 9:38 AM

21:56

subbed 30lb. thrusters, all else as rx'd.
First time for me doing all the girls. Great three work out cycle. Need the day off, again!!

m/37/6'1"/205

Comment #76 - Posted by: Rough Robbie at February 18, 2011 10:12 AM

Substituted 400m run with basketball court, ladder suicide runs, up the ladder and back down....

4 Rounds for time for high school students
18:58 was the best
Mine was 23:32

11 completed it, 1 DNF

Comment #77 - Posted by: mccelf at February 18, 2011 10:15 AM

m/32/5'8"/170lb

previous: 26:00 9/15/10

23:55 (PR)

97 166 179
550Cal

Comment #78 - Posted by: Adam Hamm at February 18, 2011 10:29 AM

35/M/6'00/189

33:02

Comment #79 - Posted by: Dan D. at February 18, 2011 10:40 AM

m/51/6'3"/165

28:00
Scaled to 1/4 mile treadmill runs
20 box jumps
20 30# db thrusters

Semper Fi.

Comment #80 - Posted by: MajorDad at February 18, 2011 10:47 AM

As Rx @ Blue Flame CrossFit

24.52(pr)

Comment #81 - Posted by: Jonblaze at February 18, 2011 10:59 AM

27:54 rx'd and PR (turns out Ive done this one before...!)

Comment #82 - Posted by: Ted - Ocala, Florida (35/190/6'1") at February 18, 2011 11:01 AM

38:45 as Rx'ed
m/230/6'6"

Comment #83 - Posted by: Hunter at February 18, 2011 11:02 AM

M/35/5'9"/155

23:43 Rx'd

Lungs on fire!

Comment #84 - Posted by: MH at February 18, 2011 11:03 AM

Anyone else having trouble downloading the wmv files from crossfit tdy? Even in exercises and Demos they don't want to load.

Comment #85 - Posted by: David at February 18, 2011 11:09 AM

"Kelly"

29:26

Comment #86 - Posted by: Steve Muggridge at February 18, 2011 11:09 AM

"Kelly"

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

time 32:55
last time 30:45

last befor 29:34
last last time 38:34

Big back step, but it is the biggest metcon I have done in 6 months or more. It was a killer for sure. I was slow, but steady.

Box jumps were step downs. Wallball last two sets were 15's. Last run was ''high stepping walk'' It was hard that is a real goat workout.

I'm glad to finish it, I was happy with keeping up with it, regardless of how slow it was, I never really broke down. Rested a bit longer on the wall ball, but that was the only break. The rest was slow and constant.

Comment #87 - Posted by: NikNichols42yo 5'7'' 165lbs at February 18, 2011 11:13 AM

As RX'd

At globo gym with 20# wall ball, on treadmill, w/ 24" box

21:07

Annie: 4:46

Comment #88 - Posted by: Ed M/29/5'11"/177 at February 18, 2011 11:15 AM

week one into Xfit and love it. Today was closest to rx'd. Used picnic bench for box jumps (18") and push ups for wallball shots since gym didn't have any and ran outside.

29:35

Comment #89 - Posted by: kevin s M/6'2"/215/36 at February 18, 2011 11:44 AM

My body is pretty run down after this week of wods, so I didn't do Kelly today. Took a workout class instead just to get moving.

Comment #90 - Posted by: Sarah (22/121/5'4") at February 18, 2011 11:45 AM

M/25/6'1"/180

Reps and weight as Rx'd but did the wall balls and box jump out of order. Don't know how I messed that up.
23:42
PR by 1:13

Comment #91 - Posted by: upstatesooner at February 18, 2011 11:45 AM

24:49
Modified and scaled

only 3Rs and 6# ball is all i had

Comment #92 - Posted by: tj/44/220 at February 18, 2011 11:52 AM

As Rx'd at Blue Flame CF. 37:35. Nice one. =)

Comment #93 - Posted by: preacherman at February 18, 2011 12:01 PM

3rds cfwu

5 rds
200 single jump rope
30 24" box jump
30 wallballs 20#

Comment #94 - Posted by: nucf m/24/5'7"/155 at February 18, 2011 12:02 PM

5RFT of:
400m run
30X Boxjumps @24in
30X WallBall shots @20lbs
30:42
First day of crossfit and it was a break-in.

Comment #95 - Posted by: Helms M/20/5'11"/174 at February 18, 2011 12:05 PM

Love seeing more and more of the Crossfit kids games. Have Fun!

Comment #96 - Posted by: Dan S. at February 18, 2011 12:11 PM

will do as rx'd.

celebrating post workout with 6 pack of beer. it's a nice friday down south.

Comment #97 - Posted by: Mike at February 18, 2011 12:28 PM

25:56 rx'd

First time doing this wod...took way longer than i thought it would

Comment #98 - Posted by: Jeff at February 18, 2011 12:31 PM

21:08 RX'd

Comment #99 - Posted by: D. Swan at February 18, 2011 12:38 PM

18:23 with 15# Med ball it was all I had

Comment #100 - Posted by: Spencer king at February 18, 2011 12:39 PM

m/31/165- Great Combo of workouts this run, brutal!

As Rx- for all 3 WOD's

Kelly-20:48(PR)
Annie-6:29(PR)
Eva-37:41(PR)

Ordered a pair of Inov-8's today so I'm excited to do some running WOD's with out the chucks for once!

Comment #101 - Posted by: HQ at February 18, 2011 12:59 PM

20 inch box, 16 lbs medball: 35:30

Comment #102 - Posted by: Thinlizzie at February 18, 2011 12:59 PM

Kelly rx’d 22:45, pr by almost a full minute. Buy in: K-Star’s MWOD re: shoulder external rotation; bench press 3x3 at 185. Shoulders too tired to test a PR weight. Box squats (speed) 10x2 on tall box (24”) 135-135-135-155-155-185-185-185-185. Cash out: more mobility work, lacrosse ball on hamstrings and ITB/calf muscle; foam roller on back, ITB and shoulders; taped-together lacrosse ball shoulder mobility work.

Comment #103 - Posted by: Kamper M/46/205/74" at February 18, 2011 1:04 PM

Rx'd - 34:25
Approx. 2 minute delay when my elderly neighbor stopped me at the end of my first round. Should have been 32ish. Try to break 32:00 next time.

Comment #104 - Posted by: Alan M/45/180# at February 18, 2011 1:14 PM

As rx'd. 31 min. 29 sec.

Comment #105 - Posted by: Fesser B. M/18/6'5"/204 lb. at February 18, 2011 1:15 PM

Sherwood, nice Jeep, dude!

Comment #106 - Posted by: thejeepindad at February 18, 2011 1:22 PM

Scaled to keep moving and deal with time constraints:

3 Rounds

400 m run
10 26 inch box jumps
10 40 pound thrusters
10:15

Trying to get the right balance between improving metcon ability and Just slogging through the workout no matter how long it takes? Any thoughts?

Comment #107 - Posted by: Craigb at February 18, 2011 1:23 PM

43:40

Comment #108 - Posted by: ccraft at February 18, 2011 1:26 PM

M/168

As rx: 24:41

Comment #109 - Posted by: JNel at February 18, 2011 1:27 PM

@ Nett #20:

I spent about a total of 2-3 months in a combination of walking boot, soft shoes, and crutches post-surgery.

Tell your fiance to be aggressive in talking with her doctors about a recovery plan. She should be in some sort of physical therapy program or be given a DEFINITIVE plan by her doctor. If she hasn't been given one, she needs to ask.

Also, have her keep up with moving the affected area, including flexibility to break up scar tissue. Work with bands (those stretchy rubber types) is a very, very smart idea that will help her keep muscle tone, flexibility, and ROM. Also, her physical therapist might be able to provide/suggest TENs therapy, which will also help those areas.

Let me know if you would like further info. I'm not a doctor, but I went through hell after my foot surgery, and am all too happy to help people learn from my mistakes and the mistakes of my doctors. 3 years of clawing back to top form, losing my military career, and chronic pain and nerve damage...I don't want anyone to have to go through that.

Comment #110 - Posted by: Ms Mayhem at February 18, 2011 1:31 PM

6 months Post Op Rotator cuff surgery
Three rounds of:
2 minute speed bag and 2 minute heavy bag
15 Kettlebell swings 1.5 Pood
15 Wall ball/slam ball, 50 pound ball
53/m/6’/215

Comment #111 - Posted by: Pete In Sun City at February 18, 2011 1:39 PM

27:39 (PR)
sub 45lb thrusters for wall ball
-ran on treadmill at 10 for all rounds

100915: 29:34

Comment #112 - Posted by: Magnus 25/5'8"/160-165 at February 18, 2011 1:47 PM

Hello. I have an 11lb med ball, and I'd rather not sub in thrusters. Should I be doing 50-60 wall balls instead of the rx'd 30? Thanks.

Comment #113 - Posted by: Scott Wilkinson at February 18, 2011 1:50 PM

27:23
About 22" container

Comment #114 - Posted by: mlt at February 18, 2011 1:52 PM

29:16 as Rx.

Treadmill, subbed 20lb dumbell thrusters for wallball shots. Starting up treadmill each round slowed me down. Jumps/thrusters done next to treadmill.

Comment #115 - Posted by: Sheldon N (M/33/6'/183) at February 18, 2011 1:58 PM

m/29/5'11"/195

23:54

Hilly 400m on road.

Comment #116 - Posted by: nathlete at February 18, 2011 2:13 PM

39M/5'10"/170#

W/U: skipped.

As Rx: 25:24.

C/D: BP, 3x3 at 155-175-195.

Off PR by 1:03. My slump continues through a second cycle. Runs on outside road course (54F, 33 MPH winds, 30% humidity, wearing VFF). Wind was definitely a factor on the runs, but everything else felt slower too. I'll be happy not to do another 150 reps of something for awhile. :)

Comment #117 - Posted by: rjf (Since 07-20-07. WOD no. 983) at February 18, 2011 2:13 PM

29:22 Rx'd.

Comment #118 - Posted by: james.patrick [M/48/66"/135] at February 18, 2011 2:18 PM

Been struggling with colds and flus in the house. First time back in weeks. Scaled down to 3 rounds.
21:45

Comment #119 - Posted by: Jason Crocker at February 18, 2011 2:27 PM

1st time back after weeks of sickness in the house.
21:45

Comment #120 - Posted by: Jason Crocker at February 18, 2011 2:29 PM

Correction from previous comment:
1st time back after weeks of sickness in the house.
Scaled down to 3 rounds 21:45

Comment #121 - Posted by: Jason Crocker at February 18, 2011 2:31 PM

Constrained by equipment - had to adapt

"SASHA"
5 rounds for time
400M Run
15 Thrusters 95#
30 Broadjumps

32:57

Comment #122 - Posted by: Kiko M/36/170/5'9" at February 18, 2011 2:31 PM

As RX
22:20
165/24/M/5'9"
gag reflex :)

Comment #123 - Posted by: Eddie at February 18, 2011 2:35 PM

19:45 RX @ Premier CrossFit - Tyler, TX

Comment #124 - Posted by: Ben Tyler at February 18, 2011 2:39 PM

m/18/182/5'11

as rx'd

first 3 rounds in 16:05

had to take a couple minutes break due to not being able to breathe. Damn mono has my neck and throat swollen a lot. I did finish the workout though.

last 2 rounds in 11:22

Comment #125 - Posted by: Kevin A. at February 18, 2011 3:03 PM

M/17/165/5'11"

As Rx'd 28:04

Comment #126 - Posted by: RYAN P at February 18, 2011 3:04 PM

"Are you doing crossfit?"
+/- 30 min.
week one of crossfit complete
ran 2000m outdoors
150 ~20inch box jumps outdoors
20# wallballs indoors
hit last round hard

Comment #127 - Posted by: Tim at February 18, 2011 3:09 PM

M/51/153/1-1-06

2006.003

"Fran"
65# Thruster (previous 45)
Gravitron 7 plates (previous 8)
9:40

Limited by shoulder strength on thrusters. Will start to increase weights.

Loving everything about this!

Comment #334 - Posted by: Bingo at April 5, 2006 6:07 PM

Today I worked on my "Fran" plan; go up in weight each time I get around 4:30.

"Fran" 75# Thruster Prev. 5:22

4:35 PR

Up to 80# next standard "Fran"

Comment #128 - Posted by: bingo at February 18, 2011 3:17 PM

19:15; subbed 45 pound thrusters for wall-ball shots. Everything else as Rx'ed.

Felt great today.

Comment #129 - Posted by: Arthur at February 18, 2011 3:21 PM

Kelly rxd
20:25
So close to finding puke! Want it so bad.

Comment #130 - Posted by: Trevor at February 18, 2011 3:26 PM

400m row for run
15lb ball

49:37

Plotted on logarithmic paper, my times per set make a nice straight line. :)

Comment #131 - Posted by: Jim S at February 18, 2011 3:27 PM

M/34/142lbs/5'5"

As rx'd
29:43

Comment #132 - Posted by: Brandon Burritt at February 18, 2011 3:30 PM

Was crunched for time so the first round was the warm up. Slower than rest but I wanted to get all five rounds in.

Kicked it up and finished at 26:45.

Laura f/48/5'7/155

Comment #133 - Posted by: power-girl at February 18, 2011 3:37 PM

m/21/167/6'0

I have a 12 pound medicine ball, so I tried to throw it a little higher than the recommended height.

22:35

Comment #134 - Posted by: Brent at February 18, 2011 3:44 PM

As rx'd: 24:24

Comment #135 - Posted by: therozfather. 31/M/194 at February 18, 2011 3:52 PM

m/36/165
subbed 20# db thrusters
29:45

Comment #136 - Posted by: J. Galt at February 18, 2011 4:00 PM

M/34/197
As Rx'd 31:10

Comment #137 - Posted by: Brad at February 18, 2011 4:03 PM

no ball so 45# barbell thrusters instead all else as Rx'd

23:10

m/25/6'1"/170

Comment #138 - Posted by: RyanS at February 18, 2011 4:05 PM

"Kelly"....one pissed off girl WOD!

Had to do my own glute/ham friendly version. Glute strain getting better. :)

5 rounds

500m row
30 double unders
30 air squats
30 DB push press 20# each hand

24:44

Comment #139 - Posted by: Kim Malz~Fit Mom in CT (F40/130/5'2") at February 18, 2011 4:06 PM

M/34/5'4"/142lbs
As RX'd
27:53 PR

Comment #140 - Posted by: Matthew Burritt at February 18, 2011 4:09 PM

As rx'd: 21.48

100915: 24.56 w/ cardboard shoes
100730: 29.20
Previous: 28.14

"Armed movements seek divine sanction and the messianic certitude of absolute truth. They do not need to get this from religions, as we usually think of religion, but a type of religion. Patriotism provides the blessing." ~ Chris Hedges, from, "War is a Force that Gives us Meaning"

Comment #141 - Posted by: Espinosa m/26/5'11"/165 at February 18, 2011 4:13 PM

32yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips, 1 HSPU per round.
Box jump 24” x 5-5-5 Jog 400M.

As rx’d: 35:11
Foam roll after
Compared to 100915: 36:35

Comment #142 - Posted by: Sesoku at February 18, 2011 4:16 PM

28:17 Rx. New PR for me.
I really hate Box Jumps.

Comment #143 - Posted by: Judah at February 18, 2011 4:17 PM

38/m/6/190
As Rx'd

33:06

Comment #144 - Posted by: Jeremy A. Olive at February 18, 2011 4:23 PM

Same subs as last time: 10x burpees/20lb airballs, run Scottswood to park corner/back.
first 3 rds in 10:00, then talked to FuGe for ~15' before resuming (3:20/ round pace)
Last time:
No warm up, 99 degrees F
Sub'd 10 x burpees for box jumps
Sub'd 20 lb airball for wall ball (no wall avail)
400m run from house up to foot gate and back
26:55, May 31, 2009 10:59 AM

Comment #145 - Posted by: ajax at February 18, 2011 4:53 PM

As Rx 29:17

Comment #146 - Posted by: Keil at February 18, 2011 4:59 PM

First time doing this WOD, my pole vaulters are going to hate me when I have them doing this one!
23:00
All I had access to was 6kg med ball. Training for the Pittsburgh marathon and I love incorporating Crossfit into my training!

Comment #147 - Posted by: footin1 at February 18, 2011 5:01 PM

M/38/251/6'3" First crossfit day after on-ramp at Pikes Peak Crossfit. Started on-ramp on 2/7/11.

Three rounds of
400 run
15 box jumps on 20" box
15 wall balls w/ 20lb ball

14:31.

Sorry to see myself in this sad state of fitness. Am working toward righting the ship.

Comment #148 - Posted by: fitefire12 at February 18, 2011 5:43 PM

38 yo/M/6'3"/ 255lbs

First WOD after on-ramp. Started on 2/7/11. used BrandX puppies version of Kelly with exception of 20" box jumps instead of 24".

3 rounds of

400 run
15 box jumps (20")
15 wall balls 20lb

14:31

Comment #149 - Posted by: fitefire12 at February 18, 2011 5:52 PM

41/m/185

5 rounds

run 400m
45lb BB thrusters 30 reps
24in box jumps 30 reps

24:52

Comment #150 - Posted by: JackM at February 18, 2011 6:08 PM

I think I love "Kelly"

28:54 as RX'd

M/39/6'1"/175

That was fun!

Comment #151 - Posted by: chad81 at February 18, 2011 6:23 PM

33 min

subbed wallball for 45lb DB thrusters

great WOD!

Comment #152 - Posted by: Lior M - m/22/187/5'11" at February 18, 2011 6:27 PM

38/M/255lb/6'3"
1st workout after on ramp Modified Kelly
3 rounds of 400 run, 15 20" box jumps, 15 wallballs 20lbs. 14:31.

Comment #153 - Posted by: fitefire12 at February 18, 2011 6:34 PM

25:40
sub'd wallball for 20lb DB thrusters, treadmill on 2 incline.
2nd month of crossfit.m/24/6'/180
I had a blast with those 3 ladies in a row!

Comment #154 - Posted by: Scott W at February 18, 2011 6:36 PM

28:23

Comment #155 - Posted by: Repto M/40/5'11''/220 at February 18, 2011 6:39 PM

27:14

Not my best Kelly by far. Happy to have finished it. My Hamstrings and Glutes were not in a happy place today after doing Annie and GHD Annie yesterday as well as some Thruster practice. Then today I did some deadlift work with Cherie Chan at Verve. Happy for the rest day tomorrow.

rd1 1:33/1:06/1:46
rd2 2:05/1:23/2:00
rd3 2:13/1:20/1:56
rd4 2:27/1:35/2:22
rd5 2:25/1:18/1:40

Comment #156 - Posted by: Jim D. 50/m/165/5'11" at February 18, 2011 6:40 PM

Rx'd 36:01.

The box jumps really slow me down.

Comment #157 - Posted by: Kush-fit at February 18, 2011 6:53 PM

28:00 Minutes. This has been a tough week.

Comment #158 - Posted by: Dylan at February 18, 2011 7:09 PM

F/40/5'6"/150

scaled to 20 box jumps (18") and 20 wall ball shots (14#)

26:09

Comment #159 - Posted by: mom to five at February 18, 2011 7:16 PM

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

Comment #160 - Posted by: B. Rhaly at February 18, 2011 7:25 PM

27:40

As rx'd but 515m runs due to track distance.

Can I rest now?

m/36/5"10/180

Comment #161 - Posted by: DomH at February 18, 2011 7:28 PM

Five rounds for time of:

Run 400 meters
40 Box jump, 18 inch box
30 Wall ball shots, 20 pound ball

23:00

Comment #162 - Posted by: Purp M/23/186 at February 18, 2011 7:36 PM

Due to all the snow and ice here in Ghazni, we subbed 400m rows for the 400m runs.

Time: 26:19

Comment #163 - Posted by: Wade at February 18, 2011 7:45 PM

31:56

sub wall ball for 45# thrusters
everything else as rx'd

Comment #164 - Posted by: Dexter 18/6'0"/145 at February 18, 2011 7:58 PM

M/46/178
Rx
25:23

Comment #165 - Posted by: medic8 at February 18, 2011 8:03 PM

M/50/6'3"/195

as rx'd
32:40

Comment #166 - Posted by: JimL at February 18, 2011 8:21 PM

400m
15 20lb ball throws
15 24" jumps
5x = 21:30

Comment #167 - Posted by: Joshua Moss at February 18, 2011 8:21 PM

25:00

Comment #168 - Posted by: E5fyrman 51/m/145 at February 18, 2011 8:31 PM

M/53/6'4"/215

25:50 as Rx

Comment #169 - Posted by: JOe at February 18, 2011 8:33 PM

Rx'd 21:30 after doing Eva yesterday... Brutal.

Comment #170 - Posted by: Chris haynes at February 18, 2011 8:51 PM

22:53 Rx'd

Comment #171 - Posted by: Paytonious at February 18, 2011 9:00 PM

31:53 as rx'd

Box jumps are my arch nemesis. Wall balls not so bad.

Comment #172 - Posted by: rb (m/33/5'8"/155) at February 18, 2011 9:26 PM

Brutal 3 days of crossfit fun!!!

3x3 back squats then 27:20 rx'd. 1 minute PR but felt slow

Comment #173 - Posted by: Munk at February 18, 2011 9:31 PM

PS....done after 3 hours sleep in the last 36hrs

Comment #174 - Posted by: Munk at February 18, 2011 9:33 PM

Jeff @ work
21:33

Comment #175 - Posted by: Jeff & Charity Vale @ CF Snohomish at February 18, 2011 9:35 PM

30:17 Rxed

Comment #176 - Posted by: Eric at February 18, 2011 9:36 PM

As Rx'd 27:49

5:00-6:34 rounds with 5th round being quickest!! Still need to go harder tho. Then 135# incline for 20!!! (PR) for Kelly and bench

Comment #177 - Posted by: Joe-fiT at February 18, 2011 9:49 PM

Rx'd: 18:34

Comment #178 - Posted by: Chris Z at February 18, 2011 10:21 PM

1st post. Got into CF last fall, but then got pnuenumonia and that took me down for a few weeks. 1st month back. I LOVE CROSSFIT!!!

Modified it for a bit more running:

800M
24" box - 30 rep (no break)
12# wall ball - 30 rep (no break)

5 rounds = 39:31

26/m/5'9"/155

Comment #179 - Posted by: trob at February 18, 2011 10:47 PM

Sub 45# thrusters

32:00

Comment #180 - Posted by: DajM M-33/5'7"/147 at February 18, 2011 11:59 PM

M/45/185

On vaca so subbed w 18 in bench and 20 lb DB thrusters

24:29

Comment #181 - Posted by: Cosmo at February 19, 2011 4:01 AM

Did "Jackie" at 7.23 then rested for 10 mins then did "Kelly" at 23.21.

all as RX except wallballs, only had 10 lbs ball, so just threw it higher at 15 feet target to compensate for the weight.

Comment #182 - Posted by: Martin Denmark at February 19, 2011 6:05 AM

M/39/210lbs/6'3"

As rx'd

25:48

Comment #183 - Posted by: Andrew at February 19, 2011 7:18 AM

WOD #40 - Wow, three dates with three girls in three days. This is just like college! Okay maybe not. These girls did make me feel a lot like the girls in college did. Tired, confused about my self worth, depressed, and wondering if it's all worth it. But I'll take a rest and be back on Sunday. Added 9 wall balls to make up for only having a 15 lb ball.

Greg A.'s warmup
WOD Time - 52:55

M/42/5'11''/257

Comment #184 - Posted by: Pat Overton at February 19, 2011 7:20 AM

22:35 subbed 15 lb med. Ball

Comment #185 - Posted by: Tyler Scott at February 19, 2011 7:55 AM

32:37 pr by 4 minutes. Also took a couple minutes during the wod visit with my granddaughter who came by. 20" box 14lb ball 8' Target. Need to work on wallball again.

Comment #186 - Posted by: hillmang at February 19, 2011 8:27 AM

30:54
Used 25 pound wall ball, and a 28" box, also the run was about 20 meters longer.

Comment #187 - Posted by: Logan at February 19, 2011 8:35 AM

WU: Snatchx3;95-135-155

did "Collin" instead:

6 rnds of:
400m run with 50# bag
12 x Push Press 115#
12 x 24" BJ
12 x SDHP 95#

31:53 (PR)

(4:33,5:38,5:32,5:30,5:52,4:45)

struggled with handling bag, mostly shuffled instead of jogged.

later,
b

Comment #188 - Posted by: brian p m/34/5'8"/170 at February 19, 2011 8:55 AM

Just started crossift a week ago to keep in shape and competitive after the wrestling season came to a close. Great workout week cant wait to see what's next. I did this one in 16:43.8

Comment #189 - Posted by: Alexander Peck at February 19, 2011 9:17 AM

27.34 pr

Comment #190 - Posted by: controlfreak at February 19, 2011 10:06 AM

run 400 m
30 box jumps 18"
30 20#db thrusters
5 rds 46:30

Comment #191 - Posted by: john h 42/210 at February 19, 2011 10:15 AM

30m/5'10"/190 12lb ball, 18" tree stump, 22:50

Comment #192 - Posted by: Cyborgryno at February 19, 2011 10:23 AM

27:51, a bit out of shape right now. Have really been focusing on oly lifting. Got a slight pr anyway but felt slow, pretty sure I can take 2 minutes off my time next go 'round.

Comment #193 - Posted by: Smithy/m/50/5'10"/168 at February 19, 2011 10:49 AM

Scaled to 14# Wall Ball...Need a 16# or 18#

36:54

Was under sub 35 minutes till 4th round. Good workout. Didn't think was going to finish the 5 rounds in the beginning.

Comment #194 - Posted by: liv4tris at February 19, 2011 10:52 AM

4 Rounds

400 M Run
30 box Jumps
30 (20#) Dumbell Thrusters
22:52
Good Workout.
Last time was 22:45 with 15# weight.

Comment #195 - Posted by: dyagg at February 19, 2011 10:53 AM

31:05 23/6'1/198 as RX'ED
23/210/6'0

Comment #196 - Posted by: tom at February 19, 2011 11:33 AM

3 Rounds
1/4 mile run
Box jump x 30
30 lb Thruster x 30
35:22

Comment #197 - Posted by: DCE at February 19, 2011 12:27 PM

M/43/5'11"/190

5 rnds

400m run
30 box jumps (~19")
30 wall balls (20#0

26:37

Comment #198 - Posted by: nutfam at February 19, 2011 12:39 PM

25/m/220
44:08 Rxed
First time and it beat me down

Comment #199 - Posted by: Clayton at February 19, 2011 1:21 PM

Subbed 20in tire x30
25# d-ball x 30
27:46

Comment #200 - Posted by: Brandon375 at February 19, 2011 1:34 PM

4 rds. 400 m, 30 wallballs

21:09

Holy Zeus, Kevin and Carole, you guys are turning into Terminator robots! Outrageous.

Comment #201 - Posted by: mas 53/M/152 at February 19, 2011 2:16 PM

"Kelly" (Scaled)

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

18:39

Comment #202 - Posted by: Sinal M/31/5'9"/215 at February 19, 2011 2:30 PM

26/m/5'11"/180
As rx'd
31:54

Even slower. This workout is killing me!

Comment #203 - Posted by: justaman - liberty, sc at February 19, 2011 3:00 PM

W @ 37's 37:00 15# Wallball 24"box jump off of 1 1/2" mat

Comment #204 - Posted by: W at February 19, 2011 3:01 PM

m/41/67"/178#

Brand X Pack scale
5 rds
400m run
15 box jumps (24")
15 wall balls (20#)

Comment #205 - Posted by: Tony Rubino at February 19, 2011 4:38 PM

25:30 28"jumps 30 yr old M/6'1/198lbs

Comment #206 - Posted by: Ely at February 19, 2011 5:36 PM

41:09

Comment #207 - Posted by: myles456 at February 19, 2011 5:56 PM

26:20

run was a little longer, jumps may have been an inch or two shorter

Comment #208 - Posted by: Marky Mark at February 19, 2011 7:27 PM

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 12 pound ball

Result: 40:00
Lap 1: 05:48
Lap 2: 06:37
Lap 3: 07:37
Lap 4: 07:59
Lap 6: 12:00

I do 3% incline on the treadmill, is that what everyone else does?


|

Comment #209 - Posted by: Max from Jersey M/28/145/5-9 at February 19, 2011 8:42 PM

19:54 @ home. pr

Comment #210 - Posted by: JDisch at February 19, 2011 9:02 PM

Run 400 meters
30 box jumps 20"
30 wallball 15#
32:35

Comment #211 - Posted by: Dan at February 20, 2011 4:09 AM

First time doing Kelly:
28:34 Rx

M/37/69"/170#

Comment #212 - Posted by: Doogs at February 20, 2011 5:25 AM

Sub 30# db thruster for wall ball throws
28:12

Comment #213 - Posted by: tlav30 at February 20, 2011 5:57 AM

As Rx'd - 32:20

M/27/175

Comment #214 - Posted by: Joshua at February 20, 2011 7:41 AM

M/23/5'11"/165

33:26 for 4 rounds.

Comment #215 - Posted by: Justin P at February 20, 2011 7:42 AM

31:32

Sub 20# db thruster for wall balls first 2 rounds
9# db thruster for wall balls last 3 rounds
20 inch box

Comment #216 - Posted by: LindsayDC 5'8"/148/28 at February 20, 2011 11:02 AM

32 yom, 190 lbs


26:43 (pr)


subbed side to side jumps over a one foot bar for box jumps, barbell thrusters for wall ball

Comment #217 - Posted by: Jeff Weltmer at February 20, 2011 11:54 AM

43/m/176cm/73kg

As rx'd

sub 29 minutes (last time 30:08)

26 inch box, but my wall ball shots against a tree were kinda short. Had trouble with my stop watch, I think I finished 28:40 something.

5:19, 6:00, 6:05, 5:47 and 5:40 something rounds (last time 5:46, 6:11, 6:07, 6:21, 5:42 rounds)

Wallballs unbroken in most rounds.

I'll to have to practice fast cycle box jumps and 10 foot plus target height wallball shots volume training style (and snatches and HSPUs and...).

Comment #218 - Posted by: Memuc at February 20, 2011 12:04 PM

27 min stopped after the 4th 400m, had to leave.

Comment #219 - Posted by: greg 39/6'3"/214 at February 20, 2011 12:36 PM

M/42/180 or so

As rx'd:

29:26

I've had no get-up-and-go all week and it showed on this one. Oddly, it was still a PR by four minutes since I subbed rowing the last time due to an Achilles tendon problem and the previous effort was a long long time ago.

Great to see some of the guys preparing for the Masters quashing my time.

More better faster

Comment #220 - Posted by: Marty at February 20, 2011 12:53 PM

20" box 29:06

Comment #221 - Posted by: cort at February 20, 2011 1:34 PM

#25 WB

27:14

Comment #222 - Posted by: amped 36/M/195/6' at February 20, 2011 2:42 PM

20" box
10lb wall ball
31:55

Comment #223 - Posted by: rox 45/5'4"/120 at February 20, 2011 5:44 PM

25:28 as Rx'd

Comment #224 - Posted by: Marco at February 20, 2011 6:33 PM

m/33/5'9"/180

18' box jump

37:12 (New PR by 3:26)

Comment #225 - Posted by: lelliott at February 21, 2011 4:27 AM

m/26/197/70''

did not do whole foot on box.

28:22

Comment #226 - Posted by: pappagino22 at February 21, 2011 6:24 AM

first time with Kelly, pretty hard
subed 20kg thrusters: 32:19

Comment #227 - Posted by: tum1 at February 21, 2011 7:11 AM

33:36

Comment #228 - Posted by: thesomnambulant at February 21, 2011 9:51 AM

first time with Kelly, pretty hard

20kg thrusters: 32:19

Comment #229 - Posted by: tum1 at February 21, 2011 10:39 AM

As rx'd 27.17

Comment #230 - Posted by: M. Honcho M/32/5'10"/180 at February 21, 2011 10:48 AM

changed thrusters (wallball) to 25kg db swing. see http://www.crossfit.com/mt-archive2/007448.html for explanation..

27:09

Comment #231 - Posted by: Jack - Hitchin UK at February 21, 2011 10:56 AM

Five rounds for time of:
Run 400 meters on TM 2% incline
30 Box jump, 24 inch box
30 Wall ball shots, 15 pound ball

20:24 I think(forgot to write it down. 20:59 last)

Comment #232 - Posted by: Denny R at February 21, 2011 2:30 PM

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

20:24 i think, forgot to write it down(20:59 last)

Comment #233 - Posted by: Bells 38/195 at February 21, 2011 2:33 PM

first time RX'ed, this hasn't come up in a while for me.

27:07

but it felt like I was sackin it and I couldn't overcome it. Super slug, still felt like a great workout. Especially couldn't find my groove on the Box Jumps...they were mostly singles.. Oh well, it was nice to have a sunny day and an outside WOD to go with it.

Comment #234 - Posted by: Shane/32/6'/195 at February 21, 2011 3:03 PM

23:20 w/ 530m run, 24in box, 20lb ball

Comment #235 - Posted by: Braden at February 21, 2011 3:04 PM

30:49, subbed 20 # db thrusters for wall-balls. Runs on a treadmill at 1.0 incline. Gym was crowded, had a problem round 4 finding an open treadmill, but appreciated the rest.

Comment #236 - Posted by: Matt Johnson (m 6'3", 220, 31 yo) at February 21, 2011 3:27 PM

box jumps and WB - did 20 instead of 30
WB round 1,2 - 20#
WB round 3,4,5 - 25#
27:31

Comment #237 - Posted by: BrianR m/48/6'2"/188 at February 21, 2011 8:17 PM

Box jumps and WB - did 20 instead of 30
WB round 1,2 - 20#
WB round 2,3,4 - 25#
27:31

Comment #238 - Posted by: BrianR m/48/6'2"/188 at February 21, 2011 8:22 PM

all sets unbroken, 400's on treadmill 10 mph; as rx'd:

30:30

Comment #239 - Posted by: dsm19 / 32 / 6'0 / 210 at February 22, 2011 5:30 AM

27:41

Comment #240 - Posted by: Pacers at February 22, 2011 5:57 AM

changed thruster (wallball) to 25k db swing

27:09

Comment #241 - Posted by: Jack - Hitchin UK at February 22, 2011 6:33 AM

5 rds for time:
run 400m - on treadmill 1% incline
30 box jumps 24"
30 wall ball shots

30:36

Comment #242 - Posted by: knodes at February 22, 2011 7:33 AM

29:00

subbed 400m run with 40 double-unders.

closest I've come to puking yet.

Comment #243 - Posted by: James at February 22, 2011 8:12 AM

27:45 as Rx'd

m/39/5'11"/165
Retired Army First Sergeant
Clarksville, TN

Comment #244 - Posted by: mark nash at February 22, 2011 10:07 AM

M/25/6'/195
subbed 400m run with 400m row
subbed wall ball throws with 45lb KB thrusters.
box jumps were a best guess height estimate on aerobic steps stacked up. Anyone know the height of those? (green board with purple height boosters found in many gyms)
27:19

Comment #245 - Posted by: goose at February 22, 2011 11:18 AM

20:08
Back parking lot

Comment #246 - Posted by: D. Swan at February 22, 2011 12:52 PM

29:50 pr with 24" box jump

Comment #247 - Posted by: al deezy at February 22, 2011 5:43 PM

25:48 w/ 20" Box

Comment #248 - Posted by: Travis at February 22, 2011 5:54 PM

As Rx'd.
31:54
Previous PR = 30:49


"Mrs. Miyagi"
Scaled to 12# wall ball shots. Rest as Rx'd.
29:44 (PR)

Comment #249 - Posted by: Miyagi m/31/172.2# at February 22, 2011 7:39 PM

5 rds 500m row 15 bj 15 20lb dbs thrusters
21:31

Comment #250 - Posted by: ecp2 at February 22, 2011 7:56 PM

Tom: 32 Min. 16# wall balls.

Desiree: scaled 15 12# wall balls and 25 2 ft box steps. 29 min.

Comment #251 - Posted by: Tom F. at February 23, 2011 6:34 AM

M/23/70"/195#

9/15/10 - 32:17 w/ subbed 40# thrusters
2/23/10 - 35:00 w/ subbed 40# thrusters

Lost 3 minutes on my last time because I missed 4 days of WOD's and my lower back tightened up like a mofo. I am disappointed that I lost 3 minutes on my previous, but I am confident this isn't a pattern that will continue as long as I consistently train and am not traveling/losing sleep on a regular basis.

Comment #252 - Posted by: Bill Gibson at February 23, 2011 4:50 PM

32:17
just squats/no throws w/ 20lb ball on last round.. gym shut me down... The wall was fine! :(
shoutout to spitfire crossfit in Balad, Iraq! :)

Comment #253 - Posted by: Don M at February 23, 2011 6:25 PM

M/41/198/6'3"

30" park bench sub

46:00

Comment #254 - Posted by: collard at February 23, 2011 6:42 PM

Three rounds for time:

Run 400M
30 box jumps, 24" box
30 thrusters, 45 lb. plate

19:58

Comment #255 - Posted by: Gerard Dawson at February 23, 2011 6:55 PM

M/26/5'9"/182

33:42

No 20 Lbs ball in the gym. I used 15 Lbs ball.

Comment #256 - Posted by: Eldar Spahic at February 24, 2011 5:33 AM

M/27/5`6``7

Adapted:
4 rounds:
-400 mts
-30 box jumps 24 inches
-30 wall ball 10 pounds

17:48``
Next time i go for 5 rounds.

Comment #257 - Posted by: Javier at February 24, 2011 6:12 AM

I forgot my weight:
174 pounds

Comment #258 - Posted by: Javier at February 24, 2011 6:14 AM

30:23, with 20" box, and 5 kg ball to a 9' target.

Comment #259 - Posted by: Carole F/52/5'6"/133 at February 24, 2011 10:12 AM

Did this workout on Thursday, 2/24/11.

I rode the bike for 5 mins and did one round of the CF Warm-Up. My right foot has been a little sore from all the jump rope last week and it's feeling a little sore right now. I hope it stays together after this workout.

I modified the workout to 5 rounds for time of:
.25 mile run on a treadmill
15 box jumps to a 24 in. box
15 wall ball shots to a 10-11' target with a 25 lb. ball

I forgot to start my stopwatch and didn't start it until after I finished round 1. I finished the other 4 in 23:44. My rounds ranged from 5:20 to 6:10 so I'm adding another 6 minutes for my first round. Total time was 29:44.

I can feel my stamina starting to improve.

Comment #260 - Posted by: RJB7 at February 24, 2011 4:05 PM

Scaled Kelly:

3 rounds for time of:
275m Run
30 24" Box Jump
30 20# WBS

17:12 min

Comment #261 - Posted by: CER M/36/203/6' at February 25, 2011 11:02 AM

31:19, not a PR, down on sleep, drank while sledding yesterday, ate sugar, the list goes on! Deuces!

Comment #262 - Posted by: Mad Max at February 25, 2011 3:24 PM

WU
Kelley
34:33
100922 - 34:10 (outside - longer runs)
Disappointing results.
M/50/197#/72"

Comment #263 - Posted by: RB at February 26, 2011 4:33 PM

27:41

Comment #264 - Posted by: Pacers at February 27, 2011 5:20 AM

CFWU-3. From home. Superman. Burgener.
26:48
4.40,5.22,5.27,5.43,5.34
Last round pushed on BJ. Pauses, but didn't stop.
Decent job on runs once I recovered. Took too long to recover though. At least 1/3 lap on most rounds.
BJ much better. Using arms for momentum & landing on heels on box really seemed to help.
WB not bad. Make sure to keep knees out, elbows & chest up.
9/15/10: 28:16.
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 #265 - Posted by: jrm at February 27, 2011 7:08 AM

WOD:
wendler DL week 5 yesterday: 335lbsx16reps PR

5 rounds:
500meter row
30 box jumps at 25inches
30 wallball with 24lbs sandbell to 9-10foot target.
with runs from the rower at the house to the garage to the box and wallballs.
in 28:52

m/27/185/177cm

Comment #266 - Posted by: AJ at February 27, 2011 9:03 PM

31:32 RX

Comment #267 - Posted by: Von at February 28, 2011 1:21 PM

as rx'd 27:30
m/27/5'9/165 manhattan ks

Comment #268 - Posted by: matt c at February 28, 2011 3:47 PM

as Rx'd 17:18

Comment #269 - Posted by: cristobal at March 1, 2011 9:56 AM

scaled and subbed
45# thruster for wb
1st rnd 30 bj/30 thruster
2nd 15/15
3rd 15/15

19:13

pretty damn slow today. Feeling the 3 weeks I took off.

Comment #270 - Posted by: illis m/30/170/5'10 at March 2, 2011 3:45 PM

35 yom.

37:17 400 m row at station.

38 something last time while running.

Comment #271 - Posted by: kgw at March 2, 2011 3:57 PM

As Rx'd
30:10
M/42/6'/224

Comment #272 - Posted by: Bill Wilhelms at March 2, 2011 9:23 PM

50/m/190

As Rx'd. 34:08

Comment #273 - Posted by: denob at March 3, 2011 12:19 PM

21:00

As rx'd, except I alternated box jumps and 25 lb dumbbell thrusters with sets of 10-15-10-15-10 reps to get 30 of each for each round. I prefer this method to avoid such long periods of rest.

M/26/5'11''/195

Comment #274 - Posted by: Kent at March 7, 2011 3:18 PM

24:35

Comment #275 - Posted by: MoGreene at March 9, 2011 4:41 AM

3 rounds
20" box

20:44

Comment #276 - Posted by: marty c m/48/6'/240 at March 9, 2011 8:34 AM

Me: 44yo/M/5'10"/183lbs/15%BF

Warm Up: Greg A's Warm Up - GHD's (did Annie with GHD's yesterday and I'm a little sore)

WOD: Kelly 38:18

400m Runs: Subbed 500m Runs POSE'd with my Vibram five fingers

24'box jumps: subbed 22" box broke the sets into 15-15

20lb Wall Ball Shots: Subbed 15lb medicine ball.

Have Fun, Train Hard,

Billy

Comment #277 - Posted by: Billy - Olympic Crossfit at March 17, 2011 11:25 AM

33:49 (5RFT)

run 400m treadmill @ 3% incline, 13kph
30 box jumps (onto leg ext. m/c at least 24")
30 db thrusters 35lb

prev 31:51 with 12k db thrusters

Comment #278 - Posted by: zenoperegrinus at March 18, 2011 7:44 AM

12# WB
23:15

Comment #279 - Posted by: bookworm at March 21, 2011 10:15 AM

CFWUx1
28:35

Comment #280 - Posted by: Doug at April 18, 2011 4:26 PM

22:59 Rx'd

Comment #281 - Posted by: MarcusG 30 5'9" 165# at May 4, 2011 11:56 AM

3 rounds 16:36

Comment #282 - Posted by: Michał at August 11, 2011 7:10 AM

3 rounds 24"49

Comment #283 - Posted by: Byung Chan Lee at August 18, 2011 7:14 AM

i had to sub in wall tosses with thrusters, question though, should i have used two or one DB? i started with two 20kg dbs because it says you should double up on the weight since youre not tossing it, but it was insane so i switched to just one and was still tough, any thoughts?

Comment #284 - Posted by: Tomas Lober at January 6, 2012 12:00 PM

24:45 (PR)

20lb dumbell thrusters for WB. 22" box so did 32 jumps per round. Took 5 min off my prior time!

Comment #285 - Posted by: Sheldon N (M/34/6'/183) at January 7, 2012 11:23 AM

2 rounds only

15:57

Comment #286 - Posted by: Manchild at September 13, 2013 6:00 AM
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