Rob Suarez + Beast Mode = Dae Han in the snow...in Alaska....in shorts. Great Job warrior!

Kelly
24:51 rx!

Good sub for wall ball shots?

Good sub for wall ball shots?

Maybe thrusters holding some type of lightweight object.

#2 Ryan:

The recommended sub is thrusters with 40lb db or whatever you can manage. You can find subs for lots of exercises under the FAQ here:

http://www.crossfit.com/cf-info/faq.html#Substitutions0

Right on Rob! Double thumbs up to the rest of the Sitka crew. Thanks for letting me train with you all when I was home for Christmas!

Newbieville, worldwide headquarters...

Here we are at the beginning of another 3-day cycle. You did rest, right? No "I need to work on my cardio so I'll just run a few miles"? You really have to watch that stuff because the next thing you know you'll do extra stuff on a Rest Day and something like "Kelly" arrives!

Man, 4 WODs, 3 "Girls". This particular CrossFit "Girl" WOD has an actual person attached to it. Let me introduce you to the woman behind the WOD, Kelly Moore. She once made the mistake of complaining to Coach that she wasn't very good at box jumps. Ouch. Kelly, meet the Newbies. Newbies, Kelly.

Kelly Moore is one of the original CrossFitters, but more than that she is the stuff of which legends are made. If you were a Main Page CrossFitter you would always look for Kelly's results and compare yourself to her. Man, woman...didn't matter. I would sometimes record my results as a % of Kelly's. You know, my time would be 150% of Kelly's, or my weight lifted only 63%. Lest you think this is some monstrously huge, barely out of teenager years person let me set the record straight: Kelly is (almost) my age, about 5'3" and can't weigh 130 lbs. I think she STILL holds some CF records, and frankly this space is poorer for not having her around much nowadays. Cheers, Kelly!

OK, here we go. 5 rounds for time. This is a task-specific WOD. Do a set amount of work and record the time it took you to do it. Check out the times above. Josh Everett (another CrossFit OG) took more than 20 minutes. Whoa. Let's think about this, eh? If it took Josh 20+ minutes to do 5 rounds you, my new friend, will NOT be doing 5 rounds. True newcomers of all stripes should be scaling this to 3 rounds, max.

Run 400M. I don't have to explain the run thing, do I? 400M is just under 1/4 mile. On a track, in your neighborhood, on a treadmill, nobody cares, just get it done. 400M is ~0.24 on the treadmill; use 1-2% elevation to approximate real running. I always try to elevate the back of the treadmill so I'm running downhill, but the gym frowns on that. Go figure. Can't run for whatever reason? The sub is 500M row.

30 Box Jumps, 24" box. The best examples will be the WOD demos above. Jump up onto a box, table, car bumper, or small stationary farm animal. As Rx'd is 24", women 20", but feel free to use a lower target. A completed box jump is when you fully open your hips (your body is straight vertical) while your feet are either on or higher than the box. If this is a new movement to you reduce not only the height of the box but also the number of jumps.

30 Wall Balls, 20 pound ball. The target is 10' on a wall. The rep starts with a squat while holding the ball under your chin. Stand up, throw the ball 10' above the ground and catch it on the way down. One. Repeat 29 times. Woman's weight is 14#; feel free to scale both the weight down and reduce the reps. The sub for Wall Ball is Dumbell thrusters with one in each hand. Ex. 20#DB in each hand.

Seriously, this is one of the harder WOD's we do. There's something about the multiple squats after running. This is one of the few where I routinely fight Pukie (Barbara is another one). Safety first. Scale both volume (rounds) and load (weight). A good score if you are new is 21:00 for 3 rounds. Be careful out there!

Hey, Kelly, come hang out and play with us a bit. Us old guys miss you!

3-2-1...Go.

Go Sitka Alaska!!! I miss you guys! Thank you so much for letting me train with you this summer! It was great!

Newbie post in the filter. Kelly...whoa...

Brian Mitchell is a stud. Way to use games standard box jumps!

Sectionals gets closer every day.

Nice job Rob! He is Sitka's true FireBreather! Thanks for getting us all through that workout.

Nice job Rob! He is Sitka's true FireBreather! That day, and many others, he is truly motivating.

#5 LMD_Mike:

Cool! Thanks for the tip!

Woohoo for the Sitka love!!

18:31 RX'd

At least there is snow somewhere out there!

36:43
Subs:
500m Row
20 Inch Box
7ft Height Wall Ball

RX'd- 21 minutes 58 seconds.

55 minutes

My own version of Kelly :

5 rounds for time -
10 Burpees
Run 300m
20 Box Jumps (24inch)
20 Med Ball (10kg) Squat Cleans

37 mins

31:34 subbing a 12 lb ball (no 20 lb ball). Then 25 minutes of core work.

Kelly ain't fun to hang with! Ha, ha!

DJ 28:30 RX

Valeria 29:29, (16lbs M Ball)

24:57

29:19
sub'd row for run

I can't wait to tackle this WOD tomorrow. I remember when I look at WODs like this one and wonder how am I going to make it. But now doing crossfit consistently since this past summer, I look forward to each WOD and now wonder how I'm going to get through a rest day. I feel off whenever I miss a WOD or a rest day comes up. Keep up the good work everyone.

p.s. I'll be out of town for a couple days in Vegas with my family. Any suggestions on travel WODS? How about an official crossfit adult beverage?

@Gabe

Official Crossfit Beverage = PAIN...suck it up!

Travel wods from my time in hotels include 100 burpees for time, 10 x 100m sprints or the good old 5 k run. Some of the Girls can be done or adapted, e.g. 20 minute AMRAP 5 push up, 10 sit ups 15 squats gets the heart going.

Miranda O did a few videos a while back about workouts on a cruise ship when she went on holiday. Worth a revisit on the Journal.

Enjoy Vegas!
Kelly - 30mins 42 seconds

m/46/185

subbed 20lb DB thruster for wallballs

28:06

As RX, 21:26, amazing WOD, love the high cardio in all three exercises

@ Gabe

Another WOD i pack in my travel bag is 400M of Walking Lunges. No equipment required and tons o' fun

39 mins

Ug!

FOB Salerno

m/42/150/5'7

5 rounds
.25 miles on treadmill
24" box jumps X 30 reps
14# wall balls X 30 reps

26:12

24:16
I subbed 30 lb kettle bell for wall balls, golds gym would have a fit if I threw anything in that gym.

@ gabe:

Other travel workouts

Tabata - pick 4 exercises - can always do pushups situps and squats. The fourth exercise depends on the hotel space or gym. Even in the crappiest hotel gym, you can do low box jumps on to their rickety old bench.

Bring a jump rope and do Annie

Some number (30?) dumbell cleans for time.

If you've got a pool, swim a length or 2 then do 30 pushups - some number of rounds for time (5?).

scaled to 5 Rounds:
400m Run
15 Box Jumps (24 in)
15 Wall Ball Shots

35:00

rx'd 27:58

Team mate: 1st and 2nd rd rx'd 3rd, 4th, 5th scaled BJ and WB to 20 reps each 27:43

@ Bingo post#7- Nothing to do with todays WOD by way. I have been doing CF from the main page a couple of months now and have some others working out with me. Someone asked me what was up with the pull ups, and why not chin ups or mixed? The exercise demos dont have chin ups and the kipping pull up demo is a chin up, the FAQ says it dosnt matter your grip just work on your weakest. My question is that dosent the pul up chin up work different things, and is it easier doing kip ups with a chin up grip. Thought I should know since CF is all about the pull up...er, chin up. Thanks.

Subbed 2 pood kettlebell swings x 40 reps for each 400m run 35:08

F/28/63kg/178cm
5 rounds for time of:
400m run
15 box jumps
15 wall ball shots
time:20'40"

M/28/83kg/190cm
RX'd
time:27'47"

Special greetings for amazing community
from Serbia!

M/40/136

27:31 as Rx'd

The last time I did Kelly it was 29:04 so this is my PR

31:18

Hey Curtyj!

Good question on PU grip. It really doesn't matter whether you use palms away (PU), palms toward (chin-up), or palms facing as on a ring or angled bar. In a perfect world you would alternate among them, especially when you are training rather than competing. Some folks (like yours truly) have some injury restrictions that make the choice for them. An old AC separation in my left shoulder and chronic "tennis elbow" in my right arm make it necessary for me to do mostly palms toward. You can do any of the various types of kipping with all of the grips.

Hope that helps.

That snow looks crazy, respect to you guys training in that.

20:22 as Rx'd

F/38/5'/125

5 Rounds for time:
Ran 400 meters
30 box jump, 20" box
30 wall ball shots, 20lb ball

35:20

JOSH EVERETT=MY HERO. GREAT WORK COACH!

24:08 treadmill

m/28/5'11"/ 190#

22:00

Had no wall, just threw in the air.

43/m/176cm/74kg

Indoor Kelly

Five rounds for time of:
row 400m
30 box, jumps, 22 inch box
30 Dumbbell thrusters, 20 pound each

22:47

DND
Knee injury; I had medial compartment DJD. Now it’s Tricompartmental DJD waiting for the swelling to go down. Once I get full range of motion, and pain gone or under control. Start slowly hopefully in a week or so
M/54/6’/205
Garage Crossfit enthusiast

Serving British Soldier in Colchester, Essex

32/M/185/80kg

AS prescribed RX'd @ 22:11

Very happy with my time, enjoy guys!

43/m/176cm/74kg

rd/row/exercises
1/1:29/3:00
2/1:36/2:55
3/1:38/3:10
4/1:39/3:10
5/1:39/2:40

29:15

Nice pic! And my excuse for not doing Dae Han was ...

2012-01-06: 30:12.  5:13-6:32. 
2011-02-18: 29:23.  4:57-6:37.
2010-09-15: 26:13. 4:05-5:53. Sub 20 unbrkn wb's.
2010-02-03: 30:56. 5:01-6:35. 
2009-05-30: 35:58. Thrusters. 

3 Rounds - 18:50

No gym today. Run a mile to the park then 'Tabata something else' then run the mile back, then a long swim later today (inside). Its 65 degrees here in st louis so the weather is perfect. Got another SEAL PST on Tuesday so I got to get my push ups back up to 90+. Going to boot camp this month then BUD/S sometime in the spring, don't have a class number yet but I'll let you guys know when I do.

RX - 30:31

Ouch! First time attempting "Kelly". Very tough. Look forward to seeing improvement next time around.

23:59! Damn my shoulders

19:42 as Rx'd

For me this is the hardest CF workout both mentally and physically.

Never thought Kelly was scaled correctly. Kelly is only 48" tall so those jumps.....

24:49 as Rx'd

36:40, subbed 40lb dumbbell thruster for wall ball shots.
Fourth day doing CF. My New Year's goal is to stick to it for a month, then assess if I want to continue or if I like my usual workout better. I'm definitely better at my old workout =).

M/44/5'11"/190

5 rounds
400m run
10 box jumps (~19")
10 wall balls (20#)

18:54

23:38 Rx M28/6'2"/180
Actually, did this one Wednesday at our local box. Today is Karen for us...

My forth WOD in life, I´m mesmerised! Scaled it a bit, jumped app 20 cm, and only managed 4 rounds. It took me 30 minutes! After the last wall ball shot I had a hard time to make it to the showers :)

Hell, those box jumps almost killed me! I'm new and never really did box jumps in a WOD before.. I thougth they would be the easy part of this workout... Man, I was wrong!

Modified Kelly..

5x
400 meter run
20 box Jumps
20 wall balls

35 min

33:58 as rx'd

28:35 10' wall..treadmill.

This has been a very hard week.
38/6'2"/255
44 minutes
Still hurting from Fran

25:49 - a PR!
learning to get the instant bounce on the jumps; didn't think it was possible at this ripe old age of 47 - in fact, I did a few by accident!

Subbed 30 Pullups for runs as I'm trying to get my pullup back after a shouler injury.

5 rounds of..

30 PU
30 Box Jump (24)
30 Wall Ball (20)

29:00

$20 bucks if he sticks his tongue on the barbell.

Scaled to 3 rds
15:20
Body a little sore and tired

Laura f/49/5'7/145

f/41/5'4"/117
25:36
not feeling great today.
only used 10lb wallball
20" box jump

4 rounds as rx'd

22:45
20:47 last with 5 rounds. Not for sure what's going on but my times and workouts have sucked lately. Might be do for some time off to regroup

M/46/217/74
Scaled -- 20 reps vice 30 reps
Time: 18 mikes

50% easy Kelly, 5 rds, 200m, 15 box jumps, 15 squats

8:08

In the parking lot, Villa San Quintin, Baja. Trying to come back slow and careful.

Great tribute bingo, Kelly is one of the most mind-boggling athletes ever. And I agree with Kamper, fantastic photo Rob.

Subbed 20 pound dumbell thrusters for wallballs.
21" box

25:54

Found Brutus in the video section last night and thought I'd have a blast today, joy. Swapped the OHS for front squats and use half my body weight. done in 36:20, then asked my eldist (who's 7) if he enjoyed watching the workout, to which he said yes then anounced that tomorrow daddy you should do,
58 skips
29 heaves
14 kettle bell swings
7 burpees
for 20 rounds for time.
God help the CF world if he gets to be a WOD programmer when he's older!!!

m/58/6'4/240
wod was Dae Han
scaled the rope climbs to laying on the ground and hand over hand to upright and back down 6 times each round and 95 lb thrusters. Managed the 800 meter, 45 lb shuffle rx.
30:10

Newbie:
28:40
3 rounds
400M run
30 Box Jump (24")
30 Wallballs (15lb)

Made the mistake of thinking I had enough energy to do the last 2 rounds. . . It took about double the time for a total time of 46:14 ouch!!

42/m/185
as rx'd

23:18 new pr!
(old 24:52)

30:10
runs on treadmill, subbed 20 dumbbell thrusters w/ slight release

25" box*
15lb. ball*

29:18- first time doing Kelly...tough WOD!

24:07
My legs were smoked from Cindy. Probably be walking funny for a couple of days now after this one...good times.

that was 20lb. subs, all numbers as Rx'd

m/34/5'9"/194#

As Rx'd
27:50

Ran on a treadmill
wall ball with an 18 pound ball.
time: 25.28
on aruba. 27 degrees celcius......

As rx'd, 24:12 (PR).

Not sure how I talked myself into doing Kelly today - I hate this WOD. Probably b/c I told myself I was just going to take it easy and not go balls out. That worked until round 3, when it was clear I could PR if I wanted to push it. I was hurting pretty good that last round, and redlining a bit on wall balls.

Runs went okay. Form broke down at the end - round 5 was ugly and painful. Box jumps went better than usual - unbroken. Wall balls were rough - they are a real goat for me - I did first round unbroken, thereafter 20-10. Did this in my Filas, so I'm pleased that the calves/feet survived the volume of running and box jumps.

in filter, 24:12 (pr), in filas

Five rounds for time of:
Run 400 meters
15 Box jump, 24 inch box
15 Wall ball shots, 20 pound ball
25:10

"Kelly" scaled to

3 Rounds

400m
20 Box Jumps
20 Wall Ball

17:09

first ever wod 32min
4 rounds
400m run
20 20inch box
20 10# wall balls

I already can't walk prob won't be able to make it outa bed tomorrow

This was my 4th ever crossfit workout.
I did the whole workout in...yeah kinda embarassing...39 minutes ;-)
I'm male 42 yrs old and weigh 190 lbs.
The only thing I did different was that I alternated the box jump and wall balls ten at the time for a total of still 30 each.

I'm exhausted!!

josh e is the man!

F/42/136#/5'3"

43 min and a whole bunch of seconds

Almost 6 min. Longer than last time. I feel good about it, though. Think I used a 6lb ball last time, 10 lbs this time. Think I was jumping 20" last time, 24" inches this time.

Also, I just felt a bit more solid all around - though slow on the run, not a lotta sleep lately.

All in all, plenty fun, plenty good.

As Rx 22:17.

M/168#/6'/37yrs

as rx'd 31:04

games standard box jumps and games standard wall balls.

hmm Fran, Cindy, Kelly, any bets on which girl we see next?

perhaps Elizabeth.

I'm betting the next hero is Michael.

32:32 rx @ LCF

M/47/74"/185

Guys, check out the new free fitness app FITID. It's on iphone/ipad with android coming out on the 10th. FREE.

Found it useful to track my wods, meals, and progress.

Has cool coach features to use with clients too.

25 / M / 5'9" / 137lbs

Scaled to
3 rounds
Run 400m
20" box jumps x15
12lb wall-ball shots x15

18:25

I've been doing almost nothing since Thanksgiving, and it shows. Ugh.

M/154.8#(NEW HIGH!)/5'11"/21 yrs
24:30

But I had to scale down the wall ball, we don't have a 20lb ball at the gym.

Somewhat of an unrelated question, but I saw in the WOD clip he was talking about overhead squats; I have the same issue... to the point I can't even squat down with the bar... Anyone have any suggestions for how to work on that? (I don't have huge legs, but I can squat 2 plates so its not a weight thing i wouldn't think?)

As RX @ 23:45

32/m/6'2"/210lbs

48:16 5rnds, 400m run, 30 30lb thrusters, 30 28" box jumps (i only have an old build table out back to jump on... sorry, no stationary farm animals. Guess I have the worst posted time. However, it was still fun and really kicked my butt!!!

M/31/6'4"/195

1st Time Kelly
30:33

24:51 rxd

21:45

25min

37:19
sub wall ball for 45lb thrusters
everything else as rx'd

22:19

I wrestled for 4 years in high school, but afterwards I just did the 5x5 weight lifting program to actually put on muscle. I decided to do rugby this year, but I was only conditioning during practice 2x a week (all pre-season training sessions). These past 2 weeks I have started crossfit to really get ready for the two a day training camp practices--I thought I was in decent shape, but the workouts have kicked my butt!! Anyways, I just want to thank crossfit and all the posters for the help and advice, I really feel a difference in my fitness after these 2 weeks. I finally look forward to my workouts because I can compete with myself and they're completely different each day! So, onto the workout:

m/18yrs/5'8"/166
4 rounds (in awful hotel fitness room) for time of:
1/4 mile on treadmill
30 chest-to-knee tuck jumps (nothing to jump on)
30 dumbell thrusters (20lb dumbells)

Took me about 22 1/2 minutes.

Well I wasn't going to post anything due to embarrassment but maybe there are others out there like me who are willing to do the best they can, even tho it's sub-par, instead of giving up on CrossFit all together.
Run 400 m
15 knee-to-elbow jumps (don't have anything to jump on)
15 wall ball shots (10# ball)
Only 3 rounds, took 40 minutes! Blah.

27:50 Rx

50/M/180
Sub'd
400 m
15 box jumps
15 7KG wall balls
21:21

m/17/185lbs/6'0"
2 rounds as prescribed. first wworkout i've tapped out on. really disapointing

20:19 rx'd

Great WOD! New PR 17:51rx!

I am still very much of a newbie...

F/27/5'2"/120lb

Scaled Kelly...
5 rounds
400m run
15 box jumps on box approx 12" high
15 wall balls with 10lb ball
22:51

I did Kelly after 15min of KB long cycle training. Doing my first comp on 3/31.

Varied the workout due to equipment restrictions:
5 Rounds-
400M Run
10 Tire flips w/ 300lb tire
10 Body squats holding 25 lbs of chain in each hand

I earned a time of 23:01, 6'& BW of 208

Im a recent crossfit convert from a bodybuilding style of workouts, by recent i mean the past two weeks, i know there is a lot of room for improvement but i would like to know how good of a time this is for this modified version. I would greatly appreciate any feedback.

Kelly as Rx'd
17:06

M/34/5'7"/195

Rx'd except 25lb ball to 8'

time 26:35

Total Newby, First ever WOD!

Scaled right back
3 rounds
400 metres
30 knee to elbow jumps
20 20lb db thrusters
11:50min

I can see why you guys get hooked on this stuff, bring on tomorrow!

M/24/5'11"/212
Kelly mod- 20:07

5 rounds for time
Run 400
30x36" in box jump
30x105lb thrusters

As rx'd 23:23. Legs were sore from Mary.

29:41 with 45lb Ts
Legs were tired from no rest. I thought I was on a good pace to beat my PR, but I guess one of the middle rounds proved fatal.

As a CrossFitter who lives in Fairbanks, AK, I understand the difficulty of working out outside in the winter. But, it gets around -40 in Fairbanks. Sitka's much warmer. Shorts, no gloves, and no hat is borderline impossible up here. We're talking serious frostbite lol. But, I give this guy props. It was still probably around 0 to -10 when he did that WOD.

My first time ever doing crossfit. I did 4 rounds
400 meter
30 box jumps on a bench
30 wall ball 4lb ball.

28.25

I really enjoy this!

Sean
5 rounds
400m row
30 box jumps
30 40# thrusters
29.37

Lorie
4 rounds
400m row
30 box jums
30 20# thrusters
29.57

28:56 rx'd

Jessica - 33:20 (20" box/10lb)

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

24:48

subbed 45lb barbell thrusters for wall balls.

4 rounds 23:18

23:34 as Rx'd

As rx'd 29:27

Kay, great job. Everyone starts at some point, there is nothing sub-par about your effort or workout.

41:30
subbed 20# db thrusters
46 min last time I think

18:53, 3 rounds. Played 1 hr. box soccer at work, so couldn't fathom any more running. Subbed 500m row and did only 3 rounds.

M/26/5'8/191#

34:49
Used a treadmill and a 7kg med. ball

M/26/5'8/191#

34:49
Used a treadmill and a 7kg med. ball

60y.o. 5'10" 151lb (Run 1 mile, 24" box jump x 30, 16lb wall ball x 30 ) x 5 67min.

As fitness is measured by SVO2max, it seems to me any approach to fitness should be based on aerobic exercise. All crossfit workouts that I do I base on an aerobic base (running, rowing) and add the anaerobic exercises of the Wod.

24:55 sub 30lb db for the wall ball

M/49/175#

5 rounds 30:30
20" box, 25lb dumbbell, run around block (about .25 miles).

As rxd @ fp
31.08
(pr is 24.52)

used 20lb DB Thrusters for wall ball

50 minutes

5 rounds
300 turns jump rope
30 box jumps ~ 20 inch
30 air ball 14lb
about 49 minutes

Scaled to 3 rounds instead of 5:

Time: 25:30

m/39/6/190
As Rx'd
32:42
Extremely sore from yesterday's WOD. First two round were painful and slowed me down.

f/30/501/140
As Rx'd with 16# med ball
29:44

El=6700'
subbed 1 pood kettle bell thrusters
38:67
pretty happy with that.

M/44/6'2"/237#

4 Rounds for time:
Run 400m
20 Box Jumps (19inch)
20 Wall Ball 8' Wall

24:24

29:55 with 26lb ball. I've been doing cf for a month and this was the hardest!

F/41/5'6"/145

5 rounds

400m run
20 box jumps, 18"
20 wall balls, 14# to 9'

24:59

M/23/6'4''/240

19:12 (Scaled down to newb kelly. 3 rounds)

pretty bummed about the workout. I got the first set of box jumps done but that 24" started getting really tall. It became unsafe in the second set so I switced, on the fly, to 40 ball taps. Bad day to have poor nutrition! Cant wait for next time because im going to destroy my time.

Scaled and subbed today:

5 rds:
Run 400
15 95# DB Push Press
15 Jumping Lunges

18:08

My husband did Kelly in 21:05 tonight at our box, crossfit Kemah. I'm so proud of him!

Kelly 21.58

26:26 rxd

M/44/195
Rx'd, 24:27

M/23/6'4''/237

19:12
Modified Kelly to newb status.
3 rounds instead of 5.

I was really bummed about this time. The 24" started getting too tall and it just became unsafe so i subbed in, on the fly, 40 ball taps. Also, I chose the wrong day to have horrible nutrition, I just didnt have my usual energy. Cant wait for the next time we do this WOD because Im going to destroy this result.

sub 45lb thrusters for wall ball

24:56

21:45 using treadmill

20:15 @ work

5 rounds for time:
400m run
30 box jump (20" box)
30 db thrusters (15# db's)

38:25

M/49/5'10"/195#

20:56
scaled down to 20 reps on box jumps and wall ball throws

subbed 25# db thrusters

29:54

23.45

10# med ball.

As Rx
23:57

24:37

Subbed 20lb thrusters for med ball.

Made a WB from an old basketball, wet sand and duct tape. Worked great. Did box jumps from an old railroad tie up onto the tailgate of my pickup. Noticed afterwards that I broke one of the cables that hold up the tailgate. Stopped to pee and had to constantly rearrange the rr tie.

26:17

M/37/195/6'1"

M/36/6'3/195

Warmup:
Joint Prep, then:
3 rnds of
5 Shoulder pass thrus
15 OHS w pvc
15 pullups
15 pushups
15 ghd situps
15 hip/back ext
30 sec sampson stretch

4 rnds of kelly plus 400m run
29:14

39:55

Way to go Rob. We promise to have the heat on the next time you're at CrossFit Belltown.

m/39/6/190
As Rx'd
12:55 (PR by exactly 1 min)

f/30/501/140
As Rx'd
19:49 (PR - last time she did this she used 115 vs 135)

32/m/6'01/243
KELLY
10lb ball
39:07
Glad to finish....gonna pay for it.

Week 2 back after 3 months off - much worse than last time. As rx'd:

35:40

Treadmill: rounds 1-3 10mph; 4-5 9mph.
BJ's unbroken.
WB: rounds 1, 5 unbroken; rounds 2-4: 20-10

Lots of sub 20 min on Kelly. Hmmmmm
My BS detector is going off.... LOL. Whatevs

M/ 37/ 134 lbs/ 5'-6"
I had to do my workout at about midnight outside becuase of family commitments, so I went outside and did I think the WOD is called Karen of:
150 wallballs (20 lbs to 10')
I did this in 11:03
I did a relatively fast warm up.. not as complete as I normally do, but it was o.k.
I think I'll be doing this every once in a while at late nights to get a WOD when family commitments take up all my normal time.

20:08
5x
400m on running machine incline 1.0
30 box jumps 20"
30 wall balls 9kg
could have done with squatting lower on them

36:20 rx'd.

32 yom, 185 lbs

31:11

30" box, barbell thrusters

22:42
not a pr
wall ball and box jump GOO DONT STOP NO TIME

as rx'd- just coming off the flu- 50:25

3 Rounds
400 M Run
30 Box Jumps
30 20# Thrusters
16:00
Was in hurry.
Need to do 4 Rounds next time.

18:52
Did runs on treadmill, 12# ball (heaviest available)

My son (M/12/5'5"/160) did it with me in 30:08, used an 8# ball and 14" box jumps

Warm up
Pull up 3x10
Dip 3x5
Squat 3x10
Crunch 3x45
Push up 3x10
Back ext 3x15
Time - 20.03.19
Notes: 15 reps for WBS and box jumps.

25:43
Sub 2x 10# dumbbells for wall balls
3 months into crossfit and this my fav WOD yet! Good burn!

pack workout from brand x.

5 rounds of quarter miles on the treadmill
15 20lb wall ball
15 24inch box jump.

23:56

Last time: 24:06

as RX'd

29:30 PR!

1:06 better than last time.

Scaled to 4 rounds (time box today)
30:29.

3 rounds
didn't time unfortunately
broke up 2nd and 3rd round of wall balls
broke up all sets of box jumps

28:11 rx'd

As rx'd

35:11

42:03 vs
39:46 as rx'd 5/31/09
34:40 w/ 20 lb ball & 22 in box 4/9/08
43:52 2/6/06
43:35 7/14/05
48:13 4/10/05

Wow! Big difference...

m/55/5'10"/175

30:06

400m runs were up and down hills, had to use stairs for box jumps (approx. 20") and used a 35lb DB thruster (only one held with both hands) for the wallballs bc I didn't have a medicine ball.

repping a Sitka workout huh.

Need to be running Gavan Hill or Arrowhead trail daily for a true crossfit workout.

Dear Kelly- Your hurt feels amazing when I get to taste water a second time.

Loved it. Ice on the ground made it quite the adventure

Adda
scaled WB-15# /15 reps Box jump 15/20"
5 rounds =19:07

Vinny
same scaled
5 rounds = 16:14

Bring on tomorrow! TG for whey protein cause I cna not hold anything down.

29:30

cycle 800m
box jump as Rx'd
wall ball 10lb

29m9s - first round my box got snagged to it was a 30" box, then 24" for the remaining rounds.

29:42 as rx'd

30:57 as rx'd

M/26/5'7"/142

"Kelly"

Treadmill
20" Box
40# Thrusters

Time: 24:50

I do my Crossfit at a small globo gym, the 20" box is the biggest they had. In the middle of me doing thrusters, one of the trainers asked to take the box, I told him no. He has a client with him, so I feel kind of bad not letting his client use it, then I see him again and he has a smaller box that he is SITTING on while giving instruction, it wasn't even for his client!

30:06 as rx'd

3 rds 30 double unders 15 tall box jumps 15 20lb dbs thrusters 14:59

This was wicked. I felt good once I completed the 1st round. My time: 24:01. I think I can do even better next time.

Jeff @ work
22:03

25:25 at 4 sets.

"Tough"
As RX'd 40:50

37 minutes...totally weak time...had to run on the treadmill which is lame and it wore me out a lot more than I thought it would

400m run
18.5 box
12lb ball (need heavier)
4 rounds
21:38.
5 next time!

C-
24:55
20" BJ, 16# WB

4rds 27:21

M/29y/184cm/78kg

400m
~20 boxjumps (highest bench on the gym)
15.5lb wall-ball (heaviest ball on the gym)

time: 25:46

/Johnny

36 40 DB thruster

24:46 as RX'd "Kelly"

32:32 rx

4 rounds, 25min

M/35/5'4"/145lbs
As RX'd
26:59 (pr)

M/35/5'4"/145lbs
As RX'd
26:59 (pr)

36:14

29:25

Mrs. Miyagi
20" box jump and 14# WB shots. Rest as Rx'd.
33:44 (PR)

6th wk of Xfit
6' 238
Kelly as prescribed 36:50
Box jumps kick my butt at this wt and coming off the wall balls it took me about 100 meters to get my feet off the ground. very tough. I did better than i thought. goal was to break 40 and i did.

M/42/5'8"/173 (gained 20lbs since 1 November, on purpose by increasing (good) caloric intake)

As Rx'd - 19:20

FWIW...I ran LOTS of miles per week for 24 years in the Army...kept bodyweight around 150 and maintained the sub-11 minute 2-mile run for that time span. Had full a full right knee ACL reconstruction December 2009, and basically quit running for a few months. When I re-habbed enough to run again, I never did much distance...really only running when it comes up on the mainsite WOD. Long story short: I'm over 20 pounds heavier, but still easily run 5:30 miles. I credit the high intensity and constant variability of CF. My advice - to pile on with Bingo - is to SCALE appropriately so that you can achieve maximum intensity. Don't game the workout; don't mistakenly use too much weight/bad form because you will 1) injure yourself and/or 2) waste time/intensity by resting too much. Choose the right reps/method/weight to achieve max effort for the duration of the workout.....then REST!

Kelly vs Kelly: Round 2
October 10, 2011 time: 35:28
January 15, 2012 time: 30:54
RX!

01/15/2012

Sub'd C2 row for run:

42:18

Row:
1:51
1:56
X
1:54
1:52

"Kelly" 37:55
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
20 Wall ball shots, 5kg ball (mistakingly look reps was 20 not 30 and my gym do not have 10kg ball)

38:48

24:45 As Rx'd

Five rounds for time of:
Run 400 meters
15 burpees
30 Dumbbell Thrusters, 25 lb db's

20:43

Partitioned the burpees and thrusters. Ran with the treadmill at about 9 mph the whole time. Felt that I maintained a high intensity and that my subs were appropriate.

M/27/5'11''/195

m/38/5'9/180
CFWU-3. Fr home. Superman.
29:07
5.15,5.36,6.01,6.21,5.54
That was terrible! Hoping problem was wall balls. First time using regular ball. BJ didn't feel too bad. Slow & steady. Increase pace. Runs not too bad. Recovery not too bad, probably because WB so bad.
2/18/11: 26:48
4.40,5.22,5.27,5.43,5.34
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

As Rx'd: 30:13

CFWU x 3 std

Mod'd to 20 Wallballs/rd

29:34

25:27 - subbed bench jumps and 10lb dumbell thrusters

Killer! But felt great after!

m/28/5'7"/167

19:34 as RX'd

24:08 @ 4 rounds

28:52 @5rds

3 rounds

22:21

27:xx

33:36 10.02.12
t/m run @ 3% & 14-15.5kph
30 db thrusters 35lb

33:49 18.03.11
t/m run @ 3% 13kph
30 db thrusters 35lb

31:51 13.10.10
12k db thrusters

Did this again on 28 Mar 12 and did it in 23:30. My time back on 6 Jan 12 was 29:15. Only slight difference was that the wall-ball might not have been quite 10 ft high in March. Still a drastic improvement though.

CFWUx1
33:20 (+4:45)
Only excuse is bad cough for last week+  

CFWUx1
33:20 (+4:45)
Only excuse is bad cough for last week+  

3 sets

24:21

25:45 as Rx'd (PR) with runs around 200 meter track. It was awful.

18lb wall balls
treadmill at 6:40
31:53

Oh yeah - 20+ min of torture/bliss!

22:46

Only have 17# wallball

Scaled to 20 Box Jumps 20 Wall Balls

5 rounds, 20:47

"kelly" 34´20" 14 May 2013
5 rounds
400mt
30 box jumps
30 wall ball