July 6, 2012

Friday 120706

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

Post time to comments.

atlasstone_th.jpeg

Enlarge image

In what way can this position be improved?


"Joint Mobility" with Kelly Starrett, CrossFit Journal preview video [wmv] [mov]


WOD Demo with CrossFit Boat Shed - video [wmv] [mov] [HD mov]

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

it really doesn't get much better than that

Comment #1 - Posted by: Goose at July 5, 2012 5:08 PM

Can't wait this is a good one

Comment #2 - Posted by: Lynn at July 5, 2012 5:33 PM

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

Comment #3 - Posted by: Lynn at July 5, 2012 5:34 PM

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...

Comment #4 - Posted by: Harry at July 5, 2012 5:43 PM

she could be near a wall for starters

Comment #5 - Posted by: Zack at July 5, 2012 6:50 PM

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..

Comment #6 - Posted by: Playoff Beard at July 5, 2012 6:53 PM

Atta boy PB!! Good to see you here.

Comment #7 - Posted by: bingo at July 5, 2012 7:18 PM

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

Comment #8 - Posted by: ajw at July 5, 2012 7:18 PM

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

Comment #9 - Posted by: Kyle at July 5, 2012 7:46 PM

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.

Comment #10 - Posted by: Ed at July 5, 2012 7:50 PM

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

Comment #11 - Posted by: Troy at July 5, 2012 8:11 PM

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.

Comment #12 - Posted by: Josh Garage at July 5, 2012 8:12 PM

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...

Comment #13 - Posted by: wes at July 5, 2012 8:16 PM

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

Comment #14 - Posted by: Russ Greene at July 5, 2012 8:29 PM

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.

Comment #15 - Posted by: John Burgess at July 5, 2012 8:42 PM

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 she 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 and away from less significant ones (i.e. my butt.)

Comment #16 - Posted by: Russ Greene at July 5, 2012 8:52 PM

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.

Comment #17 - Posted by: Natalie at July 5, 2012 8:57 PM

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

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

Comment #18 - Posted by: Nate Alexander at July 5, 2012 9:52 PM

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

Comment #19 - Posted by: SeanP at July 6, 2012 1:51 AM

23:41

Comment #20 - Posted by: TomO/45/M/200 at July 6, 2012 2:16 AM

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

Comment #21 - Posted by: Memuc at July 6, 2012 2:21 AM

44/m/176cm/73kg

As rx'd

14:11

Comment #22 - Posted by: Memuc at July 6, 2012 2:24 AM

44 / M / 5'9" / 167

No Med Ball
No room for T2B

Replaced Med ball with 20 lb dumbbell
T2E

17:46

Comment #23 - Posted by: Jed D at July 6, 2012 3:17 AM

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.

Comment #24 - Posted by: Matthew at July 6, 2012 4:00 AM

as RX'd

21:07

T2B were really slow, gotta work on that

Comment #25 - Posted by: Will E at July 6, 2012 4:17 AM

M/35/5'9"/150

29:34

Did 45 lb barbell thrusters instead of wall ball.

Comment #26 - Posted by: Ed at July 6, 2012 4:28 AM

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

Comment #27 - Posted by: Renato at July 6, 2012 4:31 AM

13:41

Comment #28 - Posted by: ART/M/43/5'5"/145 at July 6, 2012 4:51 AM

m/32/5'10/83kg

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

12:40

Comment #29 - Posted by: Roly at July 6, 2012 5:33 AM

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

Comment #30 - Posted by: Jerry at July 6, 2012 5:34 AM

13:06

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

M/32/176

Comment #31 - Posted by: Drew A. at July 6, 2012 5:35 AM

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

Comment #32 - Posted by: Matt at July 6, 2012 5:46 AM

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.

Comment #33 - Posted by: CE M/41/5'10" 173# at July 6, 2012 5:52 AM

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....

Comment #34 - Posted by: dave at July 6, 2012 6:19 AM

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.

Comment #35 - Posted by: Matt A at July 6, 2012 6:23 AM

M/33/175

Great WOD, used a 20 lb slam ball

12:07

Comment #36 - Posted by: Sefton at July 6, 2012 6:29 AM

Rx'd - 24:03

Comment #37 - Posted by: Biff05 at July 6, 2012 6:43 AM

f/30/5'5/124

first WOD as rx'd

16:28

Comment #38 - Posted by: kristen at July 6, 2012 6:57 AM

17:27 as rx'd

Comment #39 - Posted by: SB at July 6, 2012 6:59 AM

M/29/175

15:35

as RX'd

Comment #40 - Posted by: Ryan at July 6, 2012 7:05 AM

9:03 RX'd

Comment #41 - Posted by: BH2 at July 6, 2012 7:16 AM

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

Comment #42 - Posted by: Playoff Beard at July 6, 2012 7:20 AM

Post held up in filter..

Comment #43 - Posted by: Playoff Beard at July 6, 2012 7:21 AM

M/28/165

13:08 as RX'd.

Comment #44 - Posted by: Jeremy at July 6, 2012 7:38 AM

M/39/5'10"/192lbs

15:57 (10# ball)

~Never Quit!

Comment #45 - Posted by: Playoff Beard at July 6, 2012 7:40 AM

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!!! ;-)

Comment #46 - Posted by: Keetron at July 6, 2012 8:15 AM

24/m/5'11"/190

21:32

sub 40#thrusters for wallball

Comment #47 - Posted by: matt at July 6, 2012 8:47 AM

Drop the ball. Looks like too much work.

Comment #48 - Posted by: Carl at July 6, 2012 8:48 AM

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

M/27/6'/180lbs

Comment #49 - Posted by: Stephen L at July 6, 2012 8:50 AM

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.

Comment #50 - Posted by: Geno at July 6, 2012 8:57 AM

as rx'd at 8.5 to 9' target

16:19

Comment #51 - Posted by: Bells at July 6, 2012 9:01 AM

#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.

Comment #52 - Posted by: Jeff Hamilton at July 6, 2012 9:15 AM

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#

Comment #53 - Posted by: iancr at July 6, 2012 9:16 AM

subbed 45lb thruster and knees to elbows
18 minutes

Comment #54 - Posted by: cort at July 6, 2012 9:19 AM

M/18/142/5'7

No 20lb wall ball. Used 45 kb swing.

17:08

Comment #55 - Posted by: B. McCormick at July 6, 2012 10:02 AM

M/22/225

11:19

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

Comment #56 - Posted by: phillip blacha. at July 6, 2012 10:03 AM

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

14:24

Comment #57 - Posted by: Kevin C. (M/53/5'11"/175) at July 6, 2012 10:04 AM

M/22/225

11:19

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

Comment #58 - Posted by: phillip blacha. at July 6, 2012 10:04 AM

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.

Comment #59 - Posted by: aermio m/33/5'7"/158 at July 6, 2012 10:07 AM

m/35/183
19:41

Comment #60 - Posted by: Justin at July 6, 2012 10:20 AM

15:08 as Rx'd

Comment #61 - Posted by: Julian m/31/5'8"/163 at July 6, 2012 10:23 AM

13:41

Comment #62 - Posted by: mlt at July 6, 2012 10:35 AM

15:48

Comment #63 - Posted by: bambii at July 6, 2012 10:40 AM

m/44/5'6"/140

25# ball

26:14

Comment #64 - Posted by: duane at July 6, 2012 10:40 AM

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

Comment #65 - Posted by: mar at July 6, 2012 10:48 AM

15:48

Comment #66 - Posted by: bambii at July 6, 2012 10:51 AM

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

Comment #67 - Posted by: BG at July 6, 2012 11:08 AM

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

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

Comment #68 - Posted by: Matthew Evans at July 6, 2012 11:09 AM

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

Comment #69 - Posted by: fargingbastige at July 6, 2012 11:10 AM

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

Comment #70 - Posted by: GleichSTL m/34/177/5'10" at July 6, 2012 11:23 AM

15:11 rx'd.

Comment #71 - Posted by: Jeff A. at July 6, 2012 11:30 AM

20.00 rx'd
29 / m / 162

Comment #72 - Posted by: Zonnetje at July 6, 2012 11:38 AM

As rxd
14.30

Comment #73 - Posted by: Jonblaze at July 6, 2012 11:42 AM

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!!

Comment #74 - Posted by: CJ at July 6, 2012 11:46 AM

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

Comment #75 - Posted by: tyler prosofsky at July 6, 2012 11:47 AM

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

Comment #76 - Posted by: Alan H. in Kabul at July 6, 2012 11:51 AM

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

Comment #77 - Posted by: hobiejack at July 6, 2012 11:55 AM

as RX'd

17:54

M/46/6'1"/190

Comment #78 - Posted by: Neil Davidson at July 6, 2012 11:57 AM

M/32/165

17.33 Rx'd

Comment #79 - Posted by: Fitz at July 6, 2012 12:05 PM

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....

Comment #80 - Posted by: Chris Fees at July 6, 2012 12:07 PM

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

Comment #81 - Posted by: luis at July 6, 2012 12:07 PM

M/32/5'9"/190

20:21

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

Comment #82 - Posted by: danny at July 6, 2012 12:10 PM

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

16:35

Comment #83 - Posted by: JK/m/29/5'10"/205 at July 6, 2012 12:11 PM

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

Comment #84 - Posted by: Brynn at July 6, 2012 12:26 PM

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.

Comment #85 - Posted by: JGriff at July 6, 2012 12:33 PM

19:34 as rxd

Comment #86 - Posted by: Brett C. m/30/6'0"/175lbs. at July 6, 2012 12:42 PM

M/22/6'2"/212#

My first WOD... 18:16.

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

Comment #87 - Posted by: Hayes at July 6, 2012 12:45 PM

15:12 as rx'd

Comment #88 - Posted by: Steve at July 6, 2012 12:54 PM

16:45

Scaled to 16 lb. WB

Comment #89 - Posted by: james.patrick [M/50/66"/135] at July 6, 2012 1:10 PM

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.

Comment #90 - Posted by: MOrton1118 at July 6, 2012 1:21 PM

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.

Comment #91 - Posted by: Ben at July 6, 2012 1:28 PM

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

Comment #92 - Posted by: Jetté 42/M/5'11"/175 at July 6, 2012 1:29 PM

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'

Comment #93 - Posted by: ian at July 6, 2012 1:31 PM

Female 26

Rx'd med ball 16
16:13

Comment #94 - Posted by: Andi at July 6, 2012 1:39 PM

37/M/6'00/185

21:24

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

Comment #95 - Posted by: Dan D. at July 6, 2012 1:51 PM

m/40/5'11"/165

17:51 Rx

retired army 1SG
clarksville, tn

Comment #96 - Posted by: mark nash at July 6, 2012 1:58 PM

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

Comment #97 - Posted by: Seth H. at July 6, 2012 2:09 PM

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 :(

Comment #98 - Posted by: matt h at July 6, 2012 2:41 PM

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

Comment #99 - Posted by: Matt at July 6, 2012 2:44 PM

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

Comment #100 - Posted by: Matt Burritt at July 6, 2012 2:45 PM

14:50
8ft target

Comment #101 - Posted by: ChadB at July 6, 2012 2:50 PM

M/15/5'9"/148

subbed 45# thrusters for wall ball shots

23:58

Comment #102 - Posted by: Ricky at July 6, 2012 3:07 PM

M/15/5'9"/148

subbed 45# thrusters for wall ball shots

23:58

Comment #103 - Posted by: Ricky at July 6, 2012 3:07 PM

M/15/5'9"/148

subbed 45# thrusters for wall ball shots

23:58

Comment #104 - Posted by: Ricky at July 6, 2012 3:08 PM

M/15/5'9"/148

subbed 45# thrusters for wall ball shots

23:58

Comment #105 - Posted by: Ricky at July 6, 2012 3:09 PM

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

Comment #106 - Posted by: Josh at July 6, 2012 3:13 PM

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

Comment #107 - Posted by: Kevin at July 6, 2012 3:20 PM

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

Comment #108 - Posted by: Rocky at July 6, 2012 3:48 PM

14:39 with 45lb thrusters

Comment #109 - Posted by: magnus at July 6, 2012 4:04 PM

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

Comment #110 - Posted by: Krazy Karl M/24/6'2"/235 at July 6, 2012 4:22 PM

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.

Comment #111 - Posted by: Darrin at July 6, 2012 4:25 PM

as rx'd:

15:42

my toes to bar are too slow!

Comment #112 - Posted by: Saam at July 6, 2012 4:29 PM

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

Comment #113 - Posted by: Matt at July 6, 2012 4:38 PM

15:14 w/ 12lb ball in the rain

Comment #114 - Posted by: abh f/26/5'5/130 at July 6, 2012 4:40 PM

21.50 with a 30lb ball. Rough stuff.

Comment #115 - Posted by: mack 28/m/177# at July 6, 2012 4:45 PM

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

Comment #116 - Posted by: sebastian m/43/180/6'2" at July 6, 2012 4:45 PM

16:09

Scaled wall balls to 7kg med ball

Comment #117 - Posted by: Brett (M/24/188cm/77kg) at July 6, 2012 4:50 PM

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

Comment #118 - Posted by: Kurt M/38/185 at July 6, 2012 4:58 PM

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!!!

Comment #119 - Posted by: JeffHamilton at July 6, 2012 5:08 PM

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

Comment #120 - Posted by: DPL at July 6, 2012 5:30 PM

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

Comment #121 - Posted by: joe at July 6, 2012 5:31 PM

M/211/18/6'1"

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

Comment #122 - Posted by: Jake M at July 6, 2012 5:33 PM

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

Comment #123 - Posted by: Pete at July 6, 2012 5:59 PM

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.

Comment #124 - Posted by: ker at July 6, 2012 6:06 PM

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

Comment #125 - Posted by: mas 55/M/155 at July 6, 2012 6:11 PM

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

Comment #126 - Posted by: jason at July 6, 2012 6:16 PM

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

subbed Thrusters with 25# DBs for wallballs

Comment #127 - Posted by: Miles Forks at July 6, 2012 6:21 PM

M/30/5'8/145

Rx'd
15:30

Comment #128 - Posted by: Xander at July 6, 2012 6:27 PM

M/23/5'10/180

Rx'd except used 25lb slam ball

10:54

Comment #129 - Posted by: Nick at July 6, 2012 6:48 PM

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.

Comment #130 - Posted by: Alex at July 6, 2012 6:50 PM

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???!!!!

Comment #131 - Posted by: Glenjamin M/29/5'11"/175 at July 6, 2012 7:13 PM

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.

Comment #132 - Posted by: aermio m/33/5'7"/158 at July 6, 2012 7:16 PM

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

Comment #133 - Posted by: galvestonian at July 6, 2012 7:20 PM

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

Comment #134 - Posted by: Amy at July 6, 2012 7:25 PM

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

Comment #135 - Posted by: Saganamooo at July 6, 2012 7:33 PM

12:10 (14# MD Ball)

Comment #136 - Posted by: Barb B - Yuma, AZ at July 6, 2012 7:40 PM

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

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

Comment #137 - Posted by: KER at July 6, 2012 7:52 PM

F/28/5'3/120

18:18 RX

Comment #138 - Posted by: Anna at July 6, 2012 8:10 PM

21:16 Rx

Comment #139 - Posted by: Charlie at July 6, 2012 8:49 PM

Subbed knees-to-elbows

16:06

Comment #140 - Posted by: Sinal M/33/5'9"/220 at July 6, 2012 8:51 PM

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

Comment #141 - Posted by: Coop at July 6, 2012 9:34 PM

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

Comment #142 - Posted by: CrossFit Strong at July 7, 2012 12:42 AM

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

Comment #143 - Posted by: luke-wolf at July 7, 2012 4:18 AM

13:01 Rx

Comment #144 - Posted by: fathertyme 34/m/6'/175# at July 7, 2012 4:43 AM

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

Comment #145 - Posted by: Brandon at July 7, 2012 6:20 AM

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

Comment #146 - Posted by: Aaron at July 7, 2012 6:35 AM

M/25/6'2"

19:56 as rx'd

Comment #147 - Posted by: Shmitty at July 7, 2012 7:43 AM

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

Comment #148 - Posted by: Randy H M/46/5-10ish/174 at July 7, 2012 8:33 AM

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

Comment #149 - Posted by: Evelyn F/28/5'8"/155 at July 7, 2012 8:35 AM

17:01 as rx'd

Comment #150 - Posted by: M/31/6'/210 at July 7, 2012 8:36 AM

as rx'd 18:11

Comment #151 - Posted by: JFA at July 7, 2012 9:13 AM

M/52/154/1-1-06

Scale to 14# ball

14:37

Comment #152 - Posted by: bingo at July 7, 2012 9:46 AM

m/41/5'11"/200

30 min

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

Comment #153 - Posted by: pjduenas at July 7, 2012 9:53 AM

14:02 18lb ball (20 not available)

Comment #154 - Posted by: BTL at July 7, 2012 9:55 AM

As rx'd 17:16

Comment #155 - Posted by: Tod 42/70"/180 at July 7, 2012 10:52 AM

As rx'd 17:16

Comment #156 - Posted by: Tod 42/70"/180 at July 7, 2012 10:53 AM

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

Comment #157 - Posted by: Taylor at July 7, 2012 11:13 AM

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

Comment #158 - Posted by: SANTI at July 7, 2012 12:11 PM

F/38/5'7/154

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

16:25

Comment #159 - Posted by: Belinda at July 7, 2012 12:11 PM

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

Comment #160 - Posted by: Joseph Cameron at July 7, 2012 12:41 PM

As Rx'd:

33:09

Comment #161 - Posted by: Jonathan Offen at July 7, 2012 12:46 PM

M/44/230

Subbed 12lb med ball

15:46

Comment #162 - Posted by: Eric at July 7, 2012 12:57 PM

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

Comment #163 - Posted by: Chuck @ ncsu at July 7, 2012 1:01 PM

Rx'd 12.52

Comment #164 - Posted by: amped 37/M/195/6' at July 7, 2012 1:10 PM

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

Comment #165 - Posted by: ScottMacArthur at July 7, 2012 1:26 PM

16:47
M/21/180

Comment #166 - Posted by: Scottbot726 at July 7, 2012 1:30 PM

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

Comment #167 - Posted by: Cleveland at July 7, 2012 1:59 PM

21:50 as rx'd at JC

Comment #168 - Posted by: Cleveland at July 7, 2012 2:01 PM

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 :)

Comment #169 - Posted by: Dave Block at July 7, 2012 2:17 PM

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

Comment #170 - Posted by: Ajax at July 7, 2012 2:23 PM

As rx'd

38:38

Comment #171 - Posted by: Jesse at July 7, 2012 2:29 PM

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.

Comment #172 - Posted by: Andy at July 7, 2012 3:32 PM

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.

Comment #173 - Posted by: Todd at July 7, 2012 4:02 PM

First try and 20:24.8!

Comment #174 - Posted by: Kristen at July 7, 2012 7:09 PM

22:55 (7 Jul '12)

Comment #175 - Posted by: NAMWIZ at July 7, 2012 7:12 PM

31:23 first time doing this work out.

Comment #176 - Posted by: Patrick J Marcellais at July 7, 2012 7:36 PM

Holy hitsa, my quads are killing me!

Comment #177 - Posted by: Djjacks at July 7, 2012 7:56 PM

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.

Comment #178 - Posted by: BC at July 7, 2012 8:07 PM

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

Comment #179 - Posted by: Cliff Somers at July 7, 2012 10:51 PM

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!!!

Comment #180 - Posted by: ANTHONY TINGLE at July 8, 2012 1:04 AM

10:43 Rx'd

Comment #181 - Posted by: MarcusG 31 5'9" 165# at July 8, 2012 3:53 AM

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

Comment #182 - Posted by: mom to five at July 8, 2012 5:18 AM

M/42/5'8"/169

12:58 as Rxd

Comment #183 - Posted by: Jon Craig at July 8, 2012 5:26 AM

M/31/162/5'9"

As rx'd just two days late

13:26

Mark

Comment #184 - Posted by: Mark at July 8, 2012 6:21 AM

25:09

Comment #185 - Posted by: benadictator at July 8, 2012 6:22 AM

26:17

Comment #186 - Posted by: Nastin at July 8, 2012 6:26 AM

15:07

Comment #187 - Posted by: Jonesy Boy at July 8, 2012 8:02 AM

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

Comment #188 - Posted by: Ddude at July 8, 2012 8:31 AM

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

Comment #189 - Posted by: Giles Ambrose at July 8, 2012 9:08 AM

As rx'd:

18:21

Comment #190 - Posted by: dsm19 M / 33 / 6'0 / 210 at July 8, 2012 9:38 AM

F/29

15.00 :)

Comment #191 - Posted by: Olesya at July 8, 2012 12:43 PM

M/34/6'3"/200

13:13

Comment #192 - Posted by: Ben S at July 8, 2012 1:11 PM

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

Comment #193 - Posted by: gs at July 8, 2012 6:30 PM

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.

Comment #194 - Posted by: ToryFit at July 8, 2012 9:04 PM

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.

Comment #195 - Posted by: Dawgie at July 8, 2012 9:42 PM

13 19Rxd

Comment #196 - Posted by: roh at July 9, 2012 1:01 AM

14:06 RX'd

Comment #197 - Posted by: Craig Fletcher M/40/6'4"/220 at July 9, 2012 6:16 AM

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

Comment #198 - Posted by: Jason O'Dell at July 9, 2012 8:39 AM

26:06 with 3 flights of stairs between exercises.

Comment #199 - Posted by: Michael m/48/5'9"/175/MI Survivor at July 9, 2012 10:00 AM

16:41

Comment #200 - Posted by: Hugo M/38/6'3"/214 at July 9, 2012 10:27 AM

M/26/5'11"/167

13:09

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

Comment #201 - Posted by: David H at July 9, 2012 11:28 AM

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?

Comment #202 - Posted by: Mark at July 9, 2012 12:21 PM

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

Comment #203 - Posted by: georgecole3 at July 9, 2012 1:49 PM

15:21

Comment #204 - Posted by: Michael at July 9, 2012 4:34 PM

17:55 (18# home made ball)

Comment #205 - Posted by: GU997/M/43/200#/5'10" at July 9, 2012 4:56 PM

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

Comment #206 - Posted by: Apolloswabbie 074" 200 48 yoa at July 9, 2012 5:35 PM

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

Comment #207 - Posted by: Jeff & Charity @ CF Snohomish at July 9, 2012 6:07 PM

Air ball @ 14 lbs
Vee-ups
19:23

Comment #208 - Posted by: David Burns at July 9, 2012 6:27 PM

Rx'd @ 16:12

Comment #209 - Posted by: Russ Storring at July 9, 2012 6:50 PM

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

Comment #210 - Posted by: Mik at July 10, 2012 4:20 AM

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.

Comment #211 - Posted by: Anton at July 10, 2012 7:17 AM

14:34

Comment #212 - Posted by: therozfather at July 10, 2012 9:41 AM

19:36 rx'd

Comment #213 - Posted by: jlg-50-165-5'10" at July 10, 2012 3:35 PM

29:00 as rx'd

Comment #214 - Posted by: ThePump at July 10, 2012 7:27 PM

M/15/5'9"/148

subbed 45# BB thrusters for wall ball shots

23:58

Comment #215 - Posted by: Ricky at July 10, 2012 8:18 PM

M/15/5'9"/148

subbed 45# BB thrusters for wall ball shots

23:58

Comment #216 - Posted by: Ricky at July 10, 2012 8:20 PM

10lb dbs thrusters
18:20

Comment #217 - Posted by: ecp2 at July 10, 2012 8:27 PM

CFWU x 2

As Rx'd
24:53

Comment #218 - Posted by: F15E_WSO/M/50/72"/180 at July 11, 2012 8:16 AM

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

Comment #219 - Posted by: Townsend m/28/5'8"/138 at July 11, 2012 10:57 AM

M/57/5'10/165

RX'd 22:04

Comment #220 - Posted by: Demps at July 11, 2012 1:39 PM

22:50

Comment #221 - Posted by: Pacers at July 11, 2012 3:40 PM

9:47
Men's Rx standard!

Comment #222 - Posted by: Amanda Allen at July 11, 2012 4:24 PM

m/33/5'11"/180

As rx'd

15:12

Comment #223 - Posted by: m t cowboyd at July 11, 2012 4:32 PM

C-
13:03
@ home

Comment #224 - Posted by: Jeff & Charity @ CF Snohomish at July 11, 2012 10:26 PM

as rx'd
22:14

m/35/69"/200

Comment #225 - Posted by: Crossfit Chris at July 12, 2012 6:40 AM

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

Comment #226 - Posted by: TZ at July 12, 2012 7:37 AM

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)

Comment #227 - Posted by: fargingbastige at July 12, 2012 11:15 AM

Her elbows bend before her hips extended.

Comment #228 - Posted by: Kaia Gmail at July 12, 2012 11:50 AM

Her elbows bend before her hips extended.

Comment #229 - Posted by: Kaia Gmail at July 12, 2012 12:57 PM

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

m/1.73/21/75kg

Comment #230 - Posted by: Charlie at July 12, 2012 2:11 PM

As Rx 12:22

M/168#/6'/38yrs

Comment #231 - Posted by: britishfireman at July 12, 2012 2:57 PM

21:26

Comment #232 - Posted by: myles456 at July 12, 2012 5:39 PM

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

Comment #233 - Posted by: simswhilljr at July 13, 2012 8:06 PM

Subbed 20lb DB's Thrusters for Wall balls.

19:00

Comment #234 - Posted by: RDub-PT at July 14, 2012 6:48 AM

16:15

Post-WOD
35 burpee pullups for time
3:15

Comment #235 - Posted by: savetheh at July 14, 2012 11:04 AM

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

Comment #236 - Posted by: kevin o at July 14, 2012 11:15 AM

19:37

M/42/178

Comment #237 - Posted by: jayhawkcf at July 15, 2012 10:06 AM

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.

Comment #238 - Posted by: Mike Scott M/45/5'10"/190 at July 15, 2012 3:27 PM

13:48

Comment #239 - Posted by: MikeyPaul - M/30/5'8"/170 at July 16, 2012 8:17 PM

as rx'd 24:56

Comment #240 - Posted by: Jeff Gebbie at July 17, 2012 7:05 PM

20.44. 14# ball

Comment #241 - Posted by: JonNYC xfit since 6/08 43/M/175/5'11" at July 18, 2012 10:18 AM

as rxd

time: 22:53

m/41/5'8/240

Comment #242 - Posted by: phat boi at July 19, 2012 11:19 PM

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.

Comment #243 - Posted by: jrm at July 21, 2012 7:05 PM

18:25 at

Comment #244 - Posted by: Jeremy N. at July 22, 2012 7:03 AM

M/28/172cm/82kg

14:05

Comment #245 - Posted by: Stephan Meyer at July 22, 2012 9:47 AM

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

Comment #246 - Posted by: Kent at July 23, 2012 11:44 PM

11:37 as rx'd

Comment #247 - Posted by: Thad Vroman at July 24, 2012 11:21 AM

19 flat

Comment #248 - Posted by: Ukkrew at July 25, 2012 9:38 AM

51/m/190

19:40

Comment #249 - Posted by: denob at July 26, 2012 8:38 AM

50/25, 30/15, 10/5

10:46

Comment #250 - Posted by: SF at July 26, 2012 4:00 PM

15:36

Comment #251 - Posted by: nsb at August 2, 2012 9:42 AM

19:08 as rx'd

Comment #252 - Posted by: zenoperegrinus at October 19, 2012 6:13 AM

CFWUx2
17:58
Still sore ankle

Comment #253 - Posted by: Doug at February 8, 2013 7:22 PM

18# ball
11:52

Comment #254 - Posted by: sr at July 3, 2013 10:18 AM

13:40 rxd

Comment #255 - Posted by: hollyhog at February 2, 2014 12:12 PM
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