January 6, 2012

Friday 120106

"Kelly"

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

Josh Everett 21:51, Brian Mitchell 24:48, Jenny LaBaw 25:31.
Post time to comments.

Compare to 110218.

RobidouDaeHanSnowStorm_th.jpg

Enlarge image

Rob Suarez doing "Dae Han", Sitka, Alaska,.


"The CrossFit Kids Trainer Course: The Squat Series" with John Brown by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]


WOD Demo with Josh Everett - video [wmv] [mov]

WOD Demo with Brian Mitchell - video [wmv] [mov]


"I count him braver who overcomes his desires than him who conquers his enemies; for the hardest victory is the victory over self."
- Aristotle

Posted by Pukie at January 6, 2012 5:00 PM
Comments

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

Kelly
24:51 rx!

Comment #1 - Posted by: Noel at January 5, 2012 5:09 PM

Good sub for wall ball shots?

Comment #2 - Posted by: Ryan at January 5, 2012 5:39 PM

Good sub for wall ball shots?

Comment #3 - Posted by: Ryan at January 5, 2012 5:39 PM

Maybe thrusters holding some type of lightweight object.

Comment #4 - Posted by: James at January 5, 2012 5:49 PM

#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

Comment #5 - Posted by: LMD_Mike at January 5, 2012 6:01 PM

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!

Comment #6 - Posted by: Michael Colliver at January 5, 2012 6:07 PM

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.

Comment #7 - Posted by: bingo at January 5, 2012 6:17 PM

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

Comment #8 - Posted by: Sami Palmer at January 5, 2012 6:19 PM

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

Comment #9 - Posted by: bingo at January 5, 2012 6:34 PM

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

Sectionals gets closer every day.

Comment #10 - Posted by: Kevin C. at January 5, 2012 6:58 PM

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

Comment #11 - Posted by: Robidouuuuuu at January 5, 2012 7:38 PM

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

Comment #12 - Posted by: Robidouuuuuu at January 5, 2012 7:42 PM

#5 LMD_Mike:

Cool! Thanks for the tip!

Comment #13 - Posted by: Ryan at January 5, 2012 7:44 PM

Woohoo for the Sitka love!!

Comment #14 - Posted by: Joey at January 5, 2012 8:36 PM

18:31 RX'd

Comment #15 - Posted by: Evan Perry at January 5, 2012 8:41 PM

At least there is snow somewhere out there!

Comment #16 - Posted by: Pam a at January 5, 2012 9:11 PM

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

Comment #17 - Posted by: MJK at January 5, 2012 9:12 PM

RX'd- 21 minutes 58 seconds.

Comment #18 - Posted by: Jarrod Smith at January 5, 2012 9:13 PM

55 minutes

Comment #19 - Posted by: Anthony at January 5, 2012 9:57 PM

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

Comment #20 - Posted by: DPL at January 5, 2012 10:12 PM

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

Comment #21 - Posted by: Alan H. in Kabul at January 5, 2012 10:57 PM

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

DJ 28:30 RX

Valeria 29:29, (16lbs M Ball)

Comment #22 - Posted by: DJ at January 6, 2012 12:38 AM

24:57

Comment #23 - Posted by: Joe Quintana at January 6, 2012 1:26 AM

29:19
sub'd row for run

Comment #24 - Posted by: TomO/45/M/200 at January 6, 2012 2:04 AM

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?

Comment #25 - Posted by: Gabe at January 6, 2012 2:35 AM

@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

Comment #26 - Posted by: JK at January 6, 2012 3:05 AM

m/46/185

subbed 20lb DB thruster for wallballs

28:06

Comment #27 - Posted by: cosmo at January 6, 2012 3:26 AM

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

Comment #28 - Posted by: Griff at January 6, 2012 3:32 AM

@ Gabe

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

Comment #29 - Posted by: Jake at January 6, 2012 4:21 AM

39 mins

Ug!

FOB Salerno

Comment #30 - Posted by: james.patrick [M/49/66"/135] at January 6, 2012 4:56 AM

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

Comment #31 - Posted by: texinma at January 6, 2012 5:40 AM

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

Comment #32 - Posted by: Nathan Strawderman at January 6, 2012 5:43 AM

@ 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?).

Comment #33 - Posted by: texinma at January 6, 2012 5:52 AM

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

35:00

Comment #34 - Posted by: Brad at January 6, 2012 5:54 AM

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

Comment #35 - Posted by: Dillon Bear at January 6, 2012 5:55 AM

@ 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.

Comment #36 - Posted by: Curtyj at January 6, 2012 6:03 AM

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

Comment #37 - Posted by: Steven Ashton at January 6, 2012 6:31 AM

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!

Comment #38 - Posted by: Viktorija&Drasko at January 6, 2012 6:44 AM

M/40/136

27:31 as Rx'd

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

Comment #39 - Posted by: Monte at January 6, 2012 6:45 AM

31:18

Comment #40 - Posted by: Kg at January 6, 2012 6:55 AM

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.

Comment #41 - Posted by: bingo at January 6, 2012 7:02 AM

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

20:22 as Rx'd

Comment #42 - Posted by: Barry Mairs at January 6, 2012 7:05 AM

F/38/5'/125

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

35:20

Comment #43 - Posted by: Wendy at January 6, 2012 7:46 AM

JOSH EVERETT=MY HERO. GREAT WORK COACH!

Comment #44 - Posted by: dan lau at January 6, 2012 7:59 AM

24:08 treadmill

Comment #45 - Posted by: Justin R at January 6, 2012 8:03 AM

m/28/5'11"/ 190#

22:00

Had no wall, just threw in the air.

Comment #46 - Posted by: Cody at January 6, 2012 8:11 AM

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

Comment #47 - Posted by: Memuc at January 6, 2012 8:13 AM

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

Comment #48 - Posted by: Pete In Sun City at January 6, 2012 8:19 AM

Serving British Soldier in Colchester, Essex

32/M/185/80kg

AS prescribed RX'd @ 22:11

Very happy with my time, enjoy guys!

Comment #49 - Posted by: Phillip "Lenny" Leonard at January 6, 2012 8:31 AM

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

Comment #50 - Posted by: Memuc at January 6, 2012 8:32 AM

29:15

Comment #51 - Posted by: James M/29/5'7"/155 at January 6, 2012 8:33 AM

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

Comment #52 - Posted by: Kamper M/47/200/74" at January 6, 2012 8:34 AM

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. 

Comment #53 - Posted by: gs at January 6, 2012 8:37 AM

3 Rounds - 18:50

Comment #54 - Posted by: Brett C. m/30/6'0"/170lbs. at January 6, 2012 8:38 AM

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.

Comment #55 - Posted by: Dennis M/22/165 at January 6, 2012 8:52 AM

RX - 30:31

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

Comment #56 - Posted by: R.C.J. at January 6, 2012 9:06 AM

23:59! Damn my shoulders

Comment #57 - Posted by: Heather Sutherland at January 6, 2012 9:18 AM

19:42 as Rx'd

Comment #58 - Posted by: Joel at January 6, 2012 9:33 AM

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

Comment #59 - Posted by: TK at January 6, 2012 9:38 AM

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

Comment #60 - Posted by: Chris at January 6, 2012 9:49 AM

24:49 as Rx'd

Comment #61 - Posted by: Jetté 42/M/5'11"/170 at January 6, 2012 9:51 AM

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 =).

Comment #62 - Posted by: JTJ M/27/170lbs at January 6, 2012 9:56 AM

M/44/5'11"/190

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

18:54

Comment #63 - Posted by: nutfam at January 6, 2012 9:57 AM

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

Comment #64 - Posted by: Ted Devito at January 6, 2012 10:04 AM

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 :)

Comment #65 - Posted by: Jona at January 6, 2012 10:14 AM

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!

Comment #66 - Posted by: Nicklas at January 6, 2012 10:30 AM

Modified Kelly..

5x
400 meter run
20 box Jumps
20 wall balls

35 min

Comment #67 - Posted by: Kerber at January 6, 2012 10:39 AM

33:58 as rx'd

Comment #68 - Posted by: SB at January 6, 2012 10:39 AM

28:35 10' wall..treadmill.

Comment #69 - Posted by: Paul Link at January 6, 2012 10:42 AM

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

Comment #70 - Posted by: Bubba p at January 6, 2012 10:46 AM

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!

Comment #71 - Posted by: TRN III at January 6, 2012 10:55 AM

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

Comment #72 - Posted by: T at January 6, 2012 11:04 AM

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

Comment #73 - Posted by: Phil Mancini at January 6, 2012 11:18 AM

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

Laura f/49/5'7/145

Comment #74 - Posted by: power-girl at January 6, 2012 11:38 AM

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

Comment #75 - Posted by: Heather Szabo at January 6, 2012 11:43 AM

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

Comment #76 - Posted by: Bells at January 6, 2012 11:51 AM

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

Comment #77 - Posted by: GWL at January 6, 2012 12:00 PM

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.

Comment #78 - Posted by: mas 55/m/155 at January 6, 2012 12:03 PM

Subbed 20 pound dumbell thrusters for wallballs.
21" box

25:54

Comment #79 - Posted by: Rab Paterson at January 6, 2012 12:16 PM

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!!!

Comment #80 - Posted by: Livy959 at January 6, 2012 12:21 PM

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

Comment #81 - Posted by: Doug at January 6, 2012 12:24 PM

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!!

Comment #82 - Posted by: Joseph Masson at January 6, 2012 12:32 PM

42/m/185
as rx'd

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

Comment #83 - Posted by: JackM at January 6, 2012 12:33 PM

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

Comment #84 - Posted by: JK m/28/215/5'10 at January 6, 2012 12:46 PM

25" box*
15lb. ball*

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

Comment #85 - Posted by: SJ at January 6, 2012 12:51 PM

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

Comment #86 - Posted by: Caveman/m/5'9"/200/28 at January 6, 2012 12:52 PM

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

Comment #87 - Posted by: JK m/28/215/5'10 at January 6, 2012 12:52 PM

m/34/5'9"/194#

As Rx'd
27:50

Comment #88 - Posted by: Garfish at January 6, 2012 12:57 PM

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

Comment #89 - Posted by: dennis at January 6, 2012 1:01 PM

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.

Comment #90 - Posted by: Mel 38/m/5'10"/175 at January 6, 2012 1:04 PM

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

Comment #91 - Posted by: Mel 38/m/5'10"/175 at January 6, 2012 1:04 PM

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

Comment #92 - Posted by: ccraft at January 6, 2012 1:06 PM

"Kelly" scaled to

3 Rounds

400m
20 Box Jumps
20 Wall Ball

17:09

Comment #93 - Posted by: John Davis at January 6, 2012 1:06 PM

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

Comment #94 - Posted by: dan at January 6, 2012 1:12 PM

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!!

Comment #95 - Posted by: Ron at January 6, 2012 1:13 PM

josh e is the man!

Comment #96 - Posted by: Mel 38/m/5'10"/175 at January 6, 2012 1:13 PM

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.

Comment #97 - Posted by: Nessa at January 6, 2012 1:14 PM

As Rx 22:17.

M/168#/6'/37yrs

Comment #98 - Posted by: britishfireman at January 6, 2012 1:23 PM

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.

Comment #99 - Posted by: Joel B M/37/5'10/175 at January 6, 2012 1:24 PM

32:32 rx @ LCF

M/47/74"/185

Comment #100 - Posted by: Fever at January 6, 2012 1:30 PM

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.

Comment #101 - Posted by: beastmode at January 6, 2012 1:32 PM

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.

Comment #102 - Posted by: BC at January 6, 2012 1:34 PM

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?)

Comment #103 - Posted by: Nate at January 6, 2012 1:37 PM

As RX @ 23:45

Comment #104 - Posted by: Oskar Stenberg at January 6, 2012 1:48 PM

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!!!

Comment #105 - Posted by: el-jeffe at January 6, 2012 1:52 PM

M/31/6'4"/195

1st Time Kelly
30:33

Comment #106 - Posted by: braney at January 6, 2012 1:57 PM

24:51 rxd

Comment #107 - Posted by: aermio m/33/5'7"/148 at January 6, 2012 1:59 PM

21:45

Comment #108 - Posted by: Marc Anthony at January 6, 2012 2:15 PM

25min

Comment #109 - Posted by: Jess at January 6, 2012 2:38 PM

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

Comment #110 - Posted by: Dexter at January 6, 2012 2:49 PM

22:19

Comment #111 - Posted by: Brent Rist at January 6, 2012 2:54 PM

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.

Comment #112 - Posted by: Jacob F at January 6, 2012 3:08 PM

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.

Comment #113 - Posted by: Kay f/30/5'6"/117 at January 6, 2012 3:13 PM

27:50 Rx

Comment #114 - Posted by: Jeremiah Redden at January 6, 2012 3:31 PM

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

Comment #115 - Posted by: IBZIM at January 6, 2012 3:37 PM

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

Comment #116 - Posted by: jack wallace at January 6, 2012 3:38 PM

20:19 rx'd

Comment #117 - Posted by: BH2 m32/180 at January 6, 2012 3:40 PM

Great WOD! New PR 17:51rx!

Comment #118 - Posted by: Trevor Elkins at January 6, 2012 3:53 PM

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.

Comment #119 - Posted by: Megan at January 6, 2012 3:53 PM

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.

Comment #120 - Posted by: Collin at January 6, 2012 4:01 PM

Kelly as Rx'd
17:06

Comment #121 - Posted by: Chris Lemmel at January 6, 2012 4:07 PM

M/34/5'7"/195

Rx'd except 25lb ball to 8'

time 26:35

Comment #122 - Posted by: Jason M at January 6, 2012 4:14 PM

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!

Comment #123 - Posted by: Ed at January 6, 2012 4:34 PM

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

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

Comment #124 - Posted by: Dancer at January 6, 2012 4:50 PM

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

Comment #125 - Posted by: Kurt M/38/190lb. at January 6, 2012 4:53 PM

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.

Comment #126 - Posted by: Magnus 26/5'8"/160-165 at January 6, 2012 4:56 PM

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.

Comment #127 - Posted by: Adam at January 6, 2012 4:58 PM


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!

Comment #128 - Posted by: Neo F/29/5'7/150 at January 6, 2012 4:59 PM

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

Comment #129 - Posted by: sean snyder at January 6, 2012 5:03 PM

28:56 rx'd

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

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

Comment #130 - Posted by: B. Rhaly at January 6, 2012 5:03 PM

24:48

subbed 45lb barbell thrusters for wall balls.

Comment #131 - Posted by: Aaron at January 6, 2012 5:14 PM

4 rounds 23:18

Comment #132 - Posted by: Lance L at January 6, 2012 5:40 PM

23:34 as Rx'd

Comment #133 - Posted by: Paul at January 6, 2012 5:46 PM

As rx'd 29:27

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

Comment #134 - Posted by: sebastian m/43/180/6'2" at January 6, 2012 5:57 PM

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

Comment #135 - Posted by: johnh 43/205 at January 6, 2012 6:16 PM

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.

Comment #136 - Posted by: ScottMacArthur at January 6, 2012 6:21 PM

M/26/5'8/191#

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

Comment #137 - Posted by: Gabe at January 6, 2012 6:27 PM

M/26/5'8/191#

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

Comment #138 - Posted by: Gabe at January 6, 2012 6:28 PM

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.

Comment #139 - Posted by: Ken_Davis at January 6, 2012 6:42 PM

24:55 sub 30lb db for the wall ball

Comment #140 - Posted by: JB at January 6, 2012 6:52 PM

M/49/175#

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

Comment #141 - Posted by: gtm at January 6, 2012 6:54 PM

As rxd @ fp
31.08
(pr is 24.52)

Comment #142 - Posted by: Jonblaze at January 6, 2012 6:56 PM

used 20lb DB Thrusters for wall ball

50 minutes

Comment #143 - Posted by: Scooter at January 6, 2012 6:57 PM

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

Comment #144 - Posted by: David Burns at January 6, 2012 6:59 PM

Scaled to 3 rounds instead of 5:

Time: 25:30

Comment #145 - Posted by: Jonathan Offen M/26/5'8"/160 lbs at January 6, 2012 7:05 PM

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

Comment #146 - Posted by: Jeremy A. Olive at January 6, 2012 7:06 PM

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

Comment #147 - Posted by: Ian at January 6, 2012 7:09 PM

M/44/6'2"/237#

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

24:24

Comment #148 - Posted by: ch18 at January 6, 2012 7:18 PM

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

Comment #149 - Posted by: jesse at January 6, 2012 7:23 PM

F/41/5'6"/145

5 rounds

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

24:59

Comment #150 - Posted by: mom to five at January 6, 2012 7:25 PM

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.

Comment #151 - Posted by: Dwayne at January 6, 2012 7:28 PM

Scaled and subbed today:

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

18:08

Comment #152 - Posted by: tjo 44/190 at January 6, 2012 7:38 PM

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

Comment #153 - Posted by: Laura at January 6, 2012 8:41 PM

Kelly 21.58

Comment #154 - Posted by: Brad Lee at January 6, 2012 8:59 PM

26:26 rxd

Comment #155 - Posted by: Dylan Fyfe 37/m/6'/170 at January 7, 2012 5:21 AM

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

Comment #156 - Posted by: Dan at January 7, 2012 5:41 AM

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.

Comment #157 - Posted by: Dwayne at January 7, 2012 6:14 AM

sub 45lb thrusters for wall ball

24:56

Comment #158 - Posted by: Kevin McClellan 50/195 at January 7, 2012 6:52 AM

21:45 using treadmill

Comment #159 - Posted by: James Wallington at January 7, 2012 8:42 AM

20:15 @ work

Comment #160 - Posted by: JDisch at January 7, 2012 8:47 AM

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

38:25

M/49/5'10"/195#

Comment #161 - Posted by: Scott at January 7, 2012 9:52 AM

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

Comment #162 - Posted by: georgecole3 at January 7, 2012 10:04 AM

subbed 25# db thrusters

29:54

Comment #163 - Posted by: JFA at January 7, 2012 10:35 AM

23.45

10# med ball.

Comment #164 - Posted by: Scratchy at January 7, 2012 10:44 AM

As Rx
23:57

Comment #165 - Posted by: Adam at January 7, 2012 10:48 AM

24:37

Subbed 20lb thrusters for med ball.

Comment #166 - Posted by: Vmoney at January 7, 2012 11:22 AM

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"

Comment #167 - Posted by: Phil at January 7, 2012 3:27 PM

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

Comment #168 - Posted by: Lars at January 7, 2012 3:31 PM

39:55

Comment #169 - Posted by: myles456 at January 7, 2012 4:03 PM

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

Comment #170 - Posted by: Eric Z at January 7, 2012 4:34 PM

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)

Comment #171 - Posted by: Jeremy A. Olive at January 7, 2012 4:54 PM

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

Comment #172 - Posted by: Jase H at January 7, 2012 6:40 PM

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

Comment #173 - Posted by: dsm19 M / 33 / 6'0 / 210 at January 7, 2012 6:46 PM

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

Comment #174 - Posted by: Hunter at January 7, 2012 7:03 PM

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.

Comment #175 - Posted by: Anton at January 7, 2012 7:48 PM

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

Comment #176 - Posted by: luke at January 8, 2012 9:25 AM

36:20 rx'd.

Comment #177 - Posted by: Jeff A. at January 8, 2012 10:32 AM

32 yom, 185 lbs


31:11

30" box, barbell thrusters

Comment #178 - Posted by: Jeff Weltmer at January 8, 2012 11:55 AM

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

Comment #179 - Posted by: charbs 26/m/185 at January 8, 2012 11:58 AM

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

Comment #180 - Posted by: thinlizzie at January 8, 2012 2:06 PM

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

Comment #181 - Posted by: dyagg at January 9, 2012 4:07 AM

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

Comment #182 - Posted by: CPT Hoolie at January 9, 2012 5:45 AM

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.

Comment #183 - Posted by: AB at January 9, 2012 9:08 AM

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

Comment #184 - Posted by: Andy at January 9, 2012 9:27 AM

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

Comment #185 - Posted by: brett_from_wylie at January 9, 2012 9:40 AM

as RX'd

29:30 PR!

1:06 better than last time.

Comment #186 - Posted by: knodes at January 9, 2012 9:52 AM

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

Comment #187 - Posted by: Michael m/49/5'9"/170/MI Survivor at January 9, 2012 12:19 PM

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

Comment #188 - Posted by: AGL at January 9, 2012 1:19 PM

28:11 rx'd

Comment #189 - Posted by: jo at January 9, 2012 2:43 PM

As rx'd

35:11

Comment #190 - Posted by: al deezy at January 9, 2012 3:07 PM

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

Comment #191 - Posted by: kevin o at January 9, 2012 4:41 PM

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.

Comment #192 - Posted by: Saam at January 9, 2012 8:47 PM

repping a Sitka workout huh.

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

Comment #193 - Posted by: bilskin at January 10, 2012 8:22 AM

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.

Comment #194 - Posted by: Adda 30/5'9"/160 at January 10, 2012 8:24 AM

29:30

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

Comment #195 - Posted by: Eric at January 10, 2012 11:19 AM

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

Comment #196 - Posted by: dcestnik at January 10, 2012 6:07 PM

29:42 as rx'd

Comment #197 - Posted by: Brian R 49/6'2/184 at January 10, 2012 10:09 PM

30:57 as rx'd

Comment #198 - Posted by: theron 47/68"/168 at January 11, 2012 4:45 AM

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!

Comment #199 - Posted by: Fidencio R. Hinojosa at January 11, 2012 7:36 AM

30:06 as rx'd

Comment #200 - Posted by: Mike at January 11, 2012 8:12 AM

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

Comment #201 - Posted by: ecp2 at January 11, 2012 8:54 PM

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.

Comment #202 - Posted by: Paul at January 12, 2012 8:52 AM

Jeff @ work
22:03

Comment #203 - Posted by: Jeff & Charity Vale @ CF Snohomish at January 12, 2012 2:22 PM

25:25 at 4 sets.

Comment #204 - Posted by: nsb at January 12, 2012 3:59 PM

"Tough"
As RX'd 40:50

Comment #205 - Posted by: Rich 34M/5'8"/216 at January 12, 2012 4:08 PM

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

Comment #206 - Posted by: Cleveland at January 12, 2012 4:40 PM

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

Comment #207 - Posted by: Montana03 at January 12, 2012 8:32 PM

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

Comment #208 - Posted by: Jeff & Charity @ CF Snohomish at January 12, 2012 10:07 PM

4rds 27:21

Comment #209 - Posted by: B-Mo M/34/6'/195 at January 13, 2012 5:14 AM

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

Comment #210 - Posted by: JohnnyRoxxter at January 13, 2012 6:17 AM

36 40 DB thruster

Comment #211 - Posted by: PaulDiane at January 13, 2012 10:14 AM

24:46 as RX'd "Kelly"

Comment #212 - Posted by: Brian M/30/5'9"/179 at January 13, 2012 11:21 AM

32:32 rx

Comment #213 - Posted by: gb 44/m/71"/185# at January 13, 2012 11:30 AM

4 rounds, 25min

Comment #214 - Posted by: squirrel at January 13, 2012 1:38 PM

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

Comment #215 - Posted by: Matthew Burritt at January 13, 2012 3:48 PM

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

Comment #216 - Posted by: Matthew Burritt at January 13, 2012 3:49 PM

36:14

Comment #217 - Posted by: Crossfit Chris at January 13, 2012 4:18 PM

29:25

Comment #218 - Posted by: MikeyPaul/m/30/170/5'8" at January 13, 2012 4:33 PM

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

Comment #219 - Posted by: Miyagi m/31/170.2# at January 15, 2012 2:41 PM

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.

Comment #220 - Posted by: billy walls at January 15, 2012 3:48 PM

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!

Comment #221 - Posted by: Jon at January 16, 2012 12:25 PM

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

Comment #222 - Posted by: Kelly Z at January 16, 2012 1:02 PM

01/15/2012

Sub'd C2 row for run:

42:18

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

Comment #223 - Posted by: TommyKrackCorn at January 16, 2012 1:53 PM

"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)

Comment #224 - Posted by: LaZZi at January 17, 2012 1:56 AM

38:48

Comment #225 - Posted by: Pacers at January 17, 2012 11:00 AM

24:45 As Rx'd

Comment #226 - Posted by: fathertyme 33/m/6'/170# at January 18, 2012 12:02 PM

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

Comment #227 - Posted by: Kent at January 19, 2012 12:13 PM

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

Comment #228 - Posted by: jrm at January 20, 2012 6:39 PM

As Rx'd: 30:13

Comment #229 - Posted by: Dennis M/28/6'0/190 at January 21, 2012 6:21 AM

CFWU x 3 std

Mod'd to 20 Wallballs/rd

29:34

Comment #230 - Posted by: F15EWSO M/49/180 at January 22, 2012 2:31 PM

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

Killer! But felt great after!

Comment #231 - Posted by: TZ at January 24, 2012 7:38 PM

m/28/5'7"/167

19:34 as RX'd

Comment #232 - Posted by: Brian Mariano at January 26, 2012 5:44 AM

24:08 @ 4 rounds

Comment #233 - Posted by: SF at February 1, 2012 5:47 PM

28:52 @5rds

Comment #234 - Posted by: Cesar at February 7, 2012 11:26 AM

3 rounds

22:21

Comment #235 - Posted by: Callum at February 8, 2012 6:04 PM

27:xx

Comment #236 - Posted by: MSbar at February 8, 2012 6:09 PM

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

Comment #237 - Posted by: zenoperegrinus at February 10, 2012 8:46 AM

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.

Comment #238 - Posted by: James M/29/5'7"/155 at March 28, 2012 5:48 PM

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

Comment #239 - Posted by: Doug at June 19, 2012 10:54 AM

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

Comment #240 - Posted by: Doug at June 19, 2012 10:54 AM

3 sets

24:21

Comment #241 - Posted by: Ukkrew at November 19, 2012 9:21 AM

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

Comment #242 - Posted by: Edwin 30/M/68"/168 at December 6, 2012 7:32 AM

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

Comment #243 - Posted by: sr at January 5, 2013 11:28 AM

Oh yeah - 20+ min of torture/bliss!

22:46

Only have 17# wallball

Comment #244 - Posted by: asian_b M/29/6'2"/175 at February 11, 2013 2:06 PM

Scaled to 20 Box Jumps 20 Wall Balls

5 rounds, 20:47

Comment #245 - Posted by: Phil at May 9, 2013 3:50 PM

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

Comment #246 - Posted by: pina ramos at May 14, 2013 2:26 PM

Rx'd 32:28 and had to stop halfway through to go #2. LOL

Comment #247 - Posted by: Brandon Whittom at August 21, 2013 6:47 AM

28.8.2013
Kelly, time: 29:30...it's not a good time...next time I'll be better:)
I was jumping on a tyre, but I don't know how big is that tire in inches or cm...we didn't measure it, but I think is over 24 inches.
Ball was 8kg or 17.64 lbs.

Comment #248 - Posted by: Rok at August 28, 2013 3:48 AM

1st time on the Benchmark Board at my box: 26:49 Rx

Comment #249 - Posted by: Kathy Waite at January 19, 2014 1:40 PM

24:30Rx

Comment #250 - Posted by: Anthony Vorachak at June 16, 2014 4:00 PM
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