it really doesn't get much better than that

Can't wait this is a good one

Can't wait this is going to be a good one

Better lumbar curve, tight midline, tall chest,her head more upright and looking ahead not down, and depending if she is in the middle of a clean movement, well her arms should be straight. That's it for me...

she could be near a wall for starters

Less than 60 days til my 40th b-day, so its high time I start working out with you youngsters on the mainsite again!

See you bright and early..

Atta boy PB!! Good to see you here.

It's not clear what movement she's supposed to be doing!

Is she doing a heavy slam ball, a MD clean or a light stone-to-shoulder?

Still outfitting my home gym. Dont have a medicine ball at the moment. What's a good sub? Thrusters? If so, any recommended weight? Many thanks.

@ Ed. 45lb thrusters are a good sub (barbell). Hope that helps

Yeah, I have to agree. It's absolutely unclear what she's doing. Taking it at face value. She's holding a heavy slam ball. Decent back posture, scrutinizing I could say bring the shoulders back a bit. Other than that...yeah, no clue what's going on. -The WOD's pretty sweet though.

IMHO, one can't supply a good answer the question above.

As has been touched on by others already, the movement here isn't clear. Nor is the weight of the object...which would dictate what positions are most efficient and sound.

Is this meant to be a clean, deadlift, or is she lapping the ball/thing?

We need more info here before you can give just one answer like "straight back, engaged posterior chain," etc...

It's a 70 lb. med ball. She's lifting it from the ground to her shoulders for 100 reps, for time.

Russ,

If it's a 70 lb. med ball as you claim, why is does the URL say "atlasstone"?

Also, can you explain why the image was photoshopped? Just curious.

Thanks.

John,

This is my wife in the picture. I'm the guy loading the bar in the background.

I don't know for sure why they titled the picture the way they did, but I have a hunch it's because Noor was lifting the bar using a technique similar to what they teach for atlas stones. I can assure you, however, it is not an atlas stone.

I also had nothing to do with the photo editing, but I'd guess that it was edited to draw attention to significant parts of the photo (Noor) and away from less significant ones (i.e. my butt.)

If she's lifting it up like a clean, then her hips should already be extended at this point.

If that's not the case she could move her shoulders back into their sockets and her back could have a better curve to it. She could also benefit from placing her feet a little wider perhaps.

make it so she's not sparkling like a Twilight vampire? ;)

...and I'm not sure what she is doing specifically.

M/31/215/72"

Enjoyed this one, two torn callous' on my left hand. Used heaviest ball around at 12#'s at rx'd reps.

18:05

23:41

44/m/176cm/73kg

As rx'd

14:11

Breaking the sets early was good advice. Haven't done lots of wall balls lately, usually I have to sub dumbbells thrusters due to low ceiling. But after a good warm-up (mobility) the wall ball shots went surprisingly well today.
Kipping toes to bar.

25/15/10-5/10/10
20/12/8-10/10
15/10/5-8/7
12/8-7/3
10-4/1

44/m/176cm/73kg

As rx'd

14:11

44 / M / 5'9" / 167

No Med Ball
No room for T2B

Replaced Med ball with 20 lb dumbbell
T2E

17:46

There is a simple and overriding issue that is looming on the horizon for every single one of us that has invested our heart and soul into CrossFit - European affiliate owners I am talking to you.

I know we as affiliate owners are even more touched and as a consequence invested in CrossFit than any of the committed souls that enter our boxes everyday and chalk up their hands ready to do battle.

We are the ones that went that extra mile and opened up a place “where everyone knows your name and are always glad you came”.  I personally opened my affiliate and taught my first class the day after my wife gave birth to our twin boys.  I will say that again the day after my wife gave birth to our twin boys.  I have at times allowed my love for CrossFit and what we stand for to almost drive a wedge between the 3 people in my life that I love the most.  My wife being the person and mother she is has allowed me to continue to pursue the one thing in my life that defines me.  It is for this reason that I am fiercely protective of something I have worked hard to be a part of and will fight to continue to be involved in the evolution CrossFit.

CrossGym threaten this by trying to destroy the CrossFit affiliate system in Europe.  If CrossGym are successful many of those late night arguments and much of the sacrifice my family has made to enable me to involved in CrossFit will be in vain.  We will be faced with a such a dilution of what we love it does not bear thinking about.  

Can you imagine the Globo Gym down the road from your box being allowed to advertise CrossFit classes when not one of their “coaches” carries a CrossFit CF-L1 credential.  Those same people that openly mock our methodology and whole ethos would happily use the name to make money.

If CrossGym win their legal battle this is the stark reality that we as European affiliate owners will be faced with.

My grandfather once told me that there are two kinds of people in the world:  

Those who work and fight for what they believe in and those who take the credit regardless of what they have put in.  He told me to try to be in the first group; there was less competition there.

We cannot allow this to happen.

as RX'd

21:07

T2B were really slow, gotta work on that

M/35/5'9"/150

29:34

Did 45 lb barbell thrusters instead of wall ball.

M/19/5'11/170
RX: 17:28

13:41

m/32/5'10/83kg

as rx'd with 10kg ball (22lb)

12:40

Completed in 26:30. Great workout coming of a hard week of intense training.

13:06

Would have received a "no-rep" on a few T2B, admittedly. Great WOD.

M/32/176

M/34/195
RX'd 21:50
end of first week back to CrossFit

14:51, 15# ball is all I had. GREAT WORKOUT!

I do not make many comments other than times and at-a-boy's!

Not to offend...this is a fitness forum, let's keep politics out of it please.

Sorry, it had to be said.

16:12

Didn't have a medicine ball, so I stopped by my local Wmart and 8 lb was their biggest. Sucks, but it was better than nothing.

A great workout, but I wish I had the full weight....

M/40/190/5-10

RXd
Splits on WB 50-40-30-20-10
1.55- 2.01-1.55-1.15-0.30 = approx 7.35 Karen with TTB inbetween
25-20-15-10-5
1.08-1.11-1.06-0.36-0.15
Total time = 11.58
went pretty good, rested more than I probably should have but times were consistent.

M/33/175

Great WOD, used a 20 lb slam ball

12:07

Rx'd - 24:03

f/30/5'5/124

first WOD as rx'd

16:28

17:27 as rx'd

M/29/175

15:35

as RX'd

9:03 RX'd

Bingo, my brother!

Thank you for the encouragement. It turned out to be the difference between me making excuses about my bum knee and getting my ass out of bed today. You are the kind of person that makes the Crossfit family so amazing, thank you again my friend!

-Jer

Oh yeah: Scaled with 10# ball: 15:57

Post held up in filter..

M/28/165

13:08 as RX'd.

M/39/5'10"/192lbs

15:57 (10# ball)

~Never Quit!

In response to the question, "In what way can this position be improved?" Full extension of the arms, I often cue clients/athletes with the terminology, "arms like straps". Heels flat, and this chest up more, those would be my cues on coaching this athlete...hope that helps!!! ;-)

24/m/5'11"/190

21:32

sub 40#thrusters for wallball

Drop the ball. Looks like too much work.

As rx'd with 20lb slam ball
11:56

M/27/6'/180lbs

M/25/6'2"/210

Rx'd 18:42.

I had a ton of no-rep toes to bar. But it doesn't count unless you do it right.

as rx'd at 8.5 to 9' target

16:19

#10 Ed-

I didn't want to buy a medicine ball so what I did was take an old basketball, cut a slit in it and filled it with sand. I've used it for a few years now and it works perfect.

FRIDAY 120706

9 mile Tempo Run: http://runkeeper.com/user/iancr/activity/100044967

For time:50 Wall ball shots, 15 pound ball
25 Toes-to-bar
40 Wall ball shots, 15 pound ball
20 Toes-to-bar
30 Wall ball shots, 15 pound ball
15 Toes-to-bar
20 Wall ball shots, 15 pound ball
10 Toes-to-bar
10 Wall ball shots, 15 pound ball
5 Toes-to-bar

19:14

Self whiteboard/scoreboard: http://instagram.com/p/MvtRF5kalU/

ian

M/39/6'/150#

subbed 45lb thruster and knees to elbows
18 minutes

M/18/142/5'7

No 20lb wall ball. Used 45 kb swing.

17:08

M/22/225

11:19

Didn't have wall so just threw it up and let it bounced def slowed me down.

Changed the wall balls to 45# bar push press. Reps and toes-to-bar as Rxed.

14:24

M/22/225

11:19

Didn't have wall so just threw it up and let it bounced def slowed me down.

picture response based on the position of the ball:

med ball clean - should be at full extension.

atlas stone lift - ball tucked into high chest and sitting in lap. butt down sitting in squat position. arms fully wrapped around it (bear hug) with chin on top. the key is to get the ball from the ground into your lap (to act as a shelf) and high on your chest. that way when you drive up it'll be close to your shoulders instead of low on your belly where you'd have to inch it up to your shoulders. your back will be somewhat rounded and you should never have straight arms lifting a heavy stone.

m/35/183
19:41

15:08 as Rx'd

13:41

15:48

m/44/5'6"/140

25# ball

26:14

Any suggested substitutions for t2b? Don't have the right equipment, but want to do something compareable.

15:48

First time crossfitter, m/26/5'4/140 14:23

If CROSSGYM win CrossFit lose!!! Please read and make the community aware!!!

http://www.board.crossfit.com/showthread.php?p=1075080#post1075080

Day 66 (?)
M/45/6'0"/195
No ball/apparatus/gym - subbed 'Annie'the for WOD:
For time: 50-40-30-20-10 rep rds of:
Double unders &the sit-ups
As RX'd: 17:37

i'm behind...did 12 min AMRAP from 6/28. Details there...

15:11 rx'd.

20.00 rx'd
29 / m / 162

As rxd
14.30

Just got our "last warning" in a globo gym for practicing crossfit. Apparently our actual fitness is not proper enough for them. Even though we have gathered 12 new members for them, some of which are random people who just wanted to join in. Oh well Crossfit will be continued!!

m/37/5'10"/193
15:29 rx. wallballs unbroken, but man do i need work at t2b.

14:38.
First CF workout since tearing my gastrocnemius (calf) in a half-marathon May 4. Great to be back.

m/33/5'7/150
14:20 RX

as RX'd

17:54

M/46/6'1"/190

M/32/165

17.33 Rx'd

m/26/6'/173

Had to sub a 12# medicine ball for the 20# because that's all I have available. TTB were as Rxd. Time was 9:02. Getting better little by little....

M/30/5'8"/184

no wall ball so did 45lbs thrusters instead
toes to bar as rxd

cf wu

luis: 21:31

kenneth: 25:30

finished it up with 100 meter tire flip

M/32/5'9"/190

20:21

Out of shape, first timer, but enjoyed the pain..

40 lb. thrusters for 50, 40, 30, then 50 lb thrusters for 20, 10

16:35

Holy Hannah.

I didn't have a suitable wall, so I tossed a 15-lb medicine ball straight up into the air.

Had to break it into a ton of tiny segments and it took forever.

Re: TTB, I had to do Roman Chair instead. Cannot for the life of me raise my legs above 90 degrees when hanging, nor can I hang on for long enough to do more than a couple of half-assed reps anyway.

Apparently I have work to do.

F/28

Assuming that she's performing a medicine ball clean I would cue "chest up" to fix her rounded shoulders and lowered head. At this point in the movement she should be at or nearing triple extension. It's hard to tell in the photo, but it looks like she's already transferred weight to the balls of her feet prior to hip extension which could place undue stress on her lower back.

19:34 as rxd

M/22/6'2"/212#

My first WOD... 18:16.

My grip was the limiting factor on T2B...anyone know any good efficiency tips?

15:12 as rx'd

16:45

Scaled to 16 lb. WB

M/41/5'10"/190

10:07 as prescribed. Pushed by 16yo who finished in 10:17. Always nice to have people to push you.

Functional medicine balls can be made very inexpensively. You can get a 50 pound bag of play sand from any home improvement store. If you have contractor trash bags (thick plastic), 1 will suffice; use a few regular, thinner trash bags. Add the desired amount of sand to a trash bag (verify with a scale--weigh yourself first then weigh yourself holding the bag, subtract the difference). Wrap/fold the extra trash bag around the sand to provide protection. Use duct tape to wrap the entire bag (probably twice for protection) and help hold the desired shape such as ball or long cylinder (hold on your shoulders for weighted runs). Total cost for should be under $10.

13:46 w/ 20# DB thrusters and Toes through rings

14:02 as rx'd
Has anyone ever lost the ability to kip, I can string a bunch together usually but today I could not get my rythem?
m/28/180/6'

Female 26

Rx'd med ball 16
16:13

37/M/6'00/185

21:24

First WOD in a long time. Been slacking and it shows.

m/40/5'11"/165

17:51 Rx

retired army 1SG
clarksville, tn

m/42/158
17:50 as rx'd

Did this as 12 min amrap w/ 12# ball @ Y and almost got there:

50 Wall ball shots, 20 pound ball
25 Toes-to-bar
40 Wall ball shots, 20 pound ball
20 Toes-to-bar
30 Wall ball shots, 20 pound ball
15 Toes-to-bar
20 Wall ball shots, 20 pound ball
9 Toes-to-bar

-- missed out on 6 T2B and 10 WBS...would have been fun to be < 13:00...

short warmup, no cd :(

Is she supposed to be doing a clean? If so, she's bent over too much.

M/35/5'4"/145lbs
As RX'd
12:49

14:50
8ft target

M/15/5'9"/148

subbed 45# thrusters for wall ball shots

23:58

M/15/5'9"/148

subbed 45# thrusters for wall ball shots

23:58

M/15/5'9"/148

subbed 45# thrusters for wall ball shots

23:58

M/15/5'9"/148

subbed 45# thrusters for wall ball shots

23:58

heaviest med ball was 12 lbs so i had to use that.
15:22

m/15/140/5'10"
20lb medicine ball, kipping toes-to-bar

15:53 - Grip began to give out on T2B and it became more of a knees to chest toward the end. Great workout, though!

14:39 with 45lb thrusters

20:13

Subbed knees to elbows. And i didn't pay very good attention. Did 35-25-15-10-5 for them.

Wall ball rx'd

40 y/o male 232 lbs. 105 degrees outside heat index 107
1 mile outdoor run followed by the WOD. Time 21:02 10 lb ball was the heaviest i had. Forearms were killing me after a couple sets for the toes 2 bar, did strict form with a little kipping on the last 2 sets. 1 mile run back home. Wanted to stop running about 200 meters into the run but kept telling myself that I didn't want to look like a quitter to all the cars driving by. So I went "BD" & pushed till I got home.

as rx'd:

15:42

my toes to bar are too slow!

Would using a 20 lb small plastic ball be a scale. Instead of the regulation size balls

15:14 w/ 12lb ball in the rain

21.50 with a 30lb ball. Rough stuff.

As rx'd
12:43
kipping t2b
holy hanna it is hot today!!

16:09

Scaled wall balls to 7kg med ball

As rx'd 12:08. Shoulders are shot from the past two days. Yes, day off tomorrow!

35:41

Dang I have some work to do on the toe to bars, my grip sucked
I flew through the wall balls
also 9 hours of work in the 98 degree heat may have had an effect as well... Now that my excuses are out of the way, still satisfied with the results I'm seeing. Crossfit is life changing without a doubt!!!

14:51 mins rx'd
First time I have ever done it faster than someone in the demo video - oh yeah !

Had to use 14lb medicine due to lack of supplies. 9:32 was my time.

M/211/18/6'1"

13:31 sub 15 lb med ball (my gym doesn't have a 20 pounder)

TKA > 3 months ago
DND WOD
Instructor Recertification training today; 8 hours in a classroom sucked the life out of me
extra rest day
M/54/6’/205

F/42/152/67"
27:32, using a 10 lb ball, breaking up the wall balls into sets of 10 & the toes-to-bar into sets of 5, but I did it!

First time ever I managed to actually reach my toes to the bar!

Question for old-timers: how does the WOD demo's advice to break up the early sets square with standing advice to newer folks that when scaling we should bear in mind that big dawgs try to do the WOD as rx'd w/ no breaking it up? Just curious. I've only been at this about 6 months.

50% of Kevin's wod
25 45 lb. PP
13 T2B
20 PP
10 T2B
15 PP
7 T2B
10 PP
5 T2B
5 PP
3 T2B

5:13

I had to choose between a 12lb or a 40lb med ball. i went with 40lb. otherwise as rx'd

22:10 male/36/5-11/175

M/22?5'11"/184
19:03.7

subbed Thrusters with 25# DBs for wallballs

M/30/5'8/145

Rx'd
15:30

M/23/5'10/180

Rx'd except used 25lb slam ball

10:54

M/22/6'3"/220

I didn't have a 20 lb MB, so I used a 12 lb ball.

21:24.4 with 12 lb ball.

5th WOD. No MB's at gym. Time to find a box.

19:42

All reps as rx'd. Subbed #25 thrusters for the MB, could definitely go up. Did the first round of 25 TTB's, then realized my core is way too under developed to keep on. Subbed the rest of the TTB's for "toes to ears", lying on back legs straight, raise until feet past head.

ANYONE HAVE GOOD AB THERAPY ADVISE OR BEST CORE BUILDING CF WORKOUTS???!!!!

12:13 as rxd

1st round unbroken. 2nd round 15/15/10 and 20. 3round round 15/15 and 10/5. last 2 rounds unbroken.

had to used a busted up 14lb med ball, with the guts spilling out a ripped seem. War is hell
14:38

---you hold the ball...don't let it hold you

17:43 with 33# thruster(16.5# dumbbellX2)

12:10 (14# MD Ball)

F/42/5'7"/152
27:32 (10 lb ball)

First time ever I managed to actually reach my toes to the bar!

F/28/5'3/120

18:18 RX

21:16 Rx

Subbed knees-to-elbows

16:06

31:00, 6'4" 198 lbs 45yo 15 lb. ball

34/M/180 lbs

As Rx'd

14:58

Would have been better time but had to run back and forth to another room for the pull-up bar. Loved every minute, after the first 50 wall balls things began to speed up from there.

CrossFit-Strong

M/27/6'2''/182lbs
20lb Med ball
replaced T2B with toes through rings.
10:56

13:01 Rx

M/33/6'2"/185
15:02 as Rx'd

M/32/224/6'0"
As Rx'ed: 20:36

M/25/6'2"

19:56 as rx'd

30:05 the start was brutal, the end is the best part of this workout.

16:03 rx'd (14# wall ball)

17:01 as rx'd

as rx'd 18:11

M/52/154/1-1-06

Scale to 14# ball

14:37

m/41/5'11"/200

30 min

I was babysitting my daughter. Needless to say, I was sometimes interrupted.

14:02 18lb ball (20 not available)

As rx'd 17:16

As rx'd 17:16

As Rx'd: 17:00:28
Breaking it up into smaller sets worked out well. Need to work on hip flexors! Great WOD!

Ski: Thrusters 3,3,3,3,3 got up to 225LB x 3 then this WOD
As RXd on the Fat bar 17:46,

Tara Got up to 35 KG x 3 on thrusters and did this WOD on 25:40 k2e instead of 2tB

SANTI

F/38/5'7/154

8lb wall ball, modified TTB (aiming for knees to elbows, but really was just knees /hips up.)

16:25

Used 12 lb ball for 84, 66, 50, 34, and 17 reps t2b as prescribed.

As Rx'd:

33:09

M/44/230

Subbed 12lb med ball

15:46

Med balls were too small so I subbed DB ground to overhead. Did the first round with 20lb DB's and realized that wasn't gonna last, so I switched to 12.5 DB's.

17:19

Rx'd 12.52

21:54, at home, so subbed 45lb thrusters for wb. Done after 1 hr yardwork. Only 95 in the garage.

16:47
M/21/180

21:50 as rx'd at jc

Toes didn't ever make it to the bar but I sure tried...those are one of the movements I can't really do I guess need work

21:50 as rx'd at JC

M/44/5-9/175
Rx 16:02 - felt like hell but really happy with my time. T2B are my goat, WB are the easy part :)

Modified Sealfit burpee prison:
Baseline: 4 Rounds: Barbell complex (75#/105#).

Strength: 3 x 10 Bench Press, incline, decline.

Work Capacity: 2 rds in 2'; 7 burpees, 10x 65lb thrusters.

Active stretch, med ball mobility work.

Durability: 2 mile recovery run around block. 100 x flutter kicks, 100x leg levers.
LA Fitness PA

As rx'd

38:38

M 40 180 something or another.
My first time using a wall ball that I made but,it only weighed 19.4 what an experience!!!
19:25 toes to bar were done on a tree limb with the branch pointing away from me.

I drilled a hole in a basketball and filled it with sand. Patched the hole with a tire patch kit. worked great the and ball weighed 26lbs. Those firt 50 were tough. We have been going down to the middle school. Great place to workout.

First try and 20:24.8!

22:55 (7 Jul '12)

31:23 first time doing this work out.

Holy hitsa, my quads are killing me!

25 / M / 5'9" / 140lbs

12lb ball

22:25

I was feeling a little weak and unmotivated today, plus the T2B were trashing my hands. I generally don't like gloves, but maybe I should try them for T2B next time.

19:09. 8 weeks post op, ACL reconstruction. Working hard! Had to set up a station to only squat 90° though.

i just completed Fridays WOD, and i am still shaking from the adrenaline rush. I completed it in 16:50. not sure if that is fast or slow, but i dont go for speed. i go for mission completion. i also did the toes to bar with rings. CROSSFIT Hooah!!!

10:43 Rx'd

F/42/5'6"/145

14# ball, and started with 2nd round:

40 Wall ball shots
20 Toes-to-bar
30 Wall ball shots
15 Toes-to-bar
20 Wall ball shots
10 Toes-to-bar
10 Wall ball shots
5 Toes-to-bar

12:55

M/42/5'8"/169

12:58 as Rxd

M/31/162/5'9"

As rx'd just two days late

13:26

Mark

25:09

26:17

15:07

M/5'10/180lb/26
14:29 Rx

M/27/5'10/171
26lb ball 17:57

As rx'd:

18:21

F/29

15.00 :)

M/34/6'3"/200

13:13

2012-07-08: Sub 12 rnds 400m run/12WB's/7T2B's@35:50. 

M/5'9/180

12:49 as RXed

Could have went faster if the wall for wall ball shots was closer to the pull-up bar I used to do toes to bar.

M/26/6'/175

26:01
subbed 45# barbell thruster for WBs
knees to waist on dip machine

Didn't see that last round of 10/5.

13 19Rxd

14:06 RX'd

20# ball
20 wall-ball shots
20 toe-touches
15 shots
15 toe-touches
10 shots
10 toe-touches
5 shots
5 toe-touches

7:49

26:06 with 3 flights of stairs between exercises.

16:41

M/26/5'11"/167

13:09

First set unbroken. Got slower as this was a lung burner for me.

T2B are so difficult for me that I have a hard time believing that anybody can do 50 of those bitches in a row! I did knees-to-elbow instead, and 75% of those were non-reps.
Can you provide some advice on how to build up T2B/K2E strength?

19:25
stopped for a long time after the first wall balls when a guy wanted to talk about Crossfit.
15-lb ball
Mostly sets of 5 TTB

15:21

17:55 (18# home made ball)

RX'ed, 18.20. Gotta add TTB to the goat list and practice more. High skill movement

Jeff @ 2.0
11:05
One break on first 3 rounds of WBS and first 3 rounds of T2B.

Air ball @ 14 lbs
Vee-ups
19:23

Rx'd @ 16:12

9:02
Toes through rings and 10kg db thrusters. Balcony gym.

M/ 38/ 134 lbs/ 5'-6"
As Rx: 13:15
My body was a bit tight and sore from a lot of OHS the day before.. I PRd a lot, both in max weight as well as first time doing 15 BW OHS at 135 lbs.

This was a good WOD... (I did toes to rings not bar) I should have listened to the advise of trying to break up the sets a little more conservatively in the wallballs.. they TAX me pretty quickly.
I did 20 at first but then started messing up with my catch and where I was receiving it. I soon after that started to stop whenever the real brun was hitting to allow for a quick rest and then back on them for another 10 reps or so.
I did toes to rings and I'm pretty good at them and T2B so they went pretty quickly.
Good WOD.
I was curious about how the time would play out.. I mean my shoulders and legs were already tight to begin the WOD from yesterday... but Post WOD, I felt much looser, except that my quads were sore and tired.

14:34

19:36 rx'd

29:00 as rx'd

M/15/5'9"/148

subbed 45# BB thrusters for wall ball shots

23:58

M/15/5'9"/148

subbed 45# BB thrusters for wall ball shots

23:58

10lb dbs thrusters
18:20

CFWU x 2

As Rx'd
24:53

Rx'd - 16:25 (10 ft. target)

M/57/5'10/165

RX'd 22:04

22:50

9:47
Men's Rx standard!

m/33/5'11"/180

As rx'd

15:12

C-
13:03
@ home

as rx'd
22:14

m/35/69"/200

CF WU

WOD for 7/6/12

For time:
50 Wall ball shots, 20 pound ball
25 Toes-to-bar
40 Wall ball shots, 20 pound ball
20 Toes-to-bar
30 Wall ball shots, 20 pound ball
15 Toes-to-bar
20 Wall ball shots, 20 pound ball
10 Toes-to-bar
10 Wall ball shots, 20 pound ball
5 Toes-to-bar

15:17 - mostly knees to elbows and somewhat broken
12 lb med ball

Day 73
M/45/6'0"/195

Made-up WOD on 120712-Thur & subbed 40# DB thrusters for the 20# wall-ball shots.

Time 22:24

Also did WOD for 120712-Thur Scaled: 145-155-165-175-185-195-205(F)

Her elbows bend before her hips extended.

Her elbows bend before her hips extended.

subbed wallball shots with thrusters 45lb, really slow on t2b, need to work that out, total time: 25:36.

m/1.73/21/75kg

As Rx 12:22

M/168#/6'/38yrs

21:26

19:32
Used sit up bench instead of pull up bar

Subbed 20lb DB's Thrusters for Wall balls.

19:00

16：15

Post-WOD
35 burpee pullups for time
3:15

did half # reps w/ 55 & 35lb kettlebells = 11:54. 1k row wu 4:01.

19:37

M/42/178

7/14...22:02...162/175/237
As rx'd. HR at end of 50 WB was 158 and 174 at end of WOD. Not super fast but I'm pleased.

13:48

as rx'd 24:56

20.44. 14# ball

as rxd

time: 22:53

m/41/5'8/240

m/38/5'9/176
WU-Row 600m. Then lower body WU. Trying to get workout in before dinner.
14:54
WB pretty slow. Broken to 10s most set except 1st. T to B decent. Decent job kipping. make sure to get right toes to bar.

18:25 at

M/28/172cm/82kg

14:05

17:06 as rx'd

Three years of Crossfit and this is the first time I've ever done real wall ball shots! Will have to find ways to keep this in the mix.

M/27/5'11''/200

11:37 as rx'd

19 flat

51/m/190

19:40

50/25, 30/15, 10/5

10:46

15:36

19:08 as rx'd

CFWUx2
17:58
Still sore ankle