October 30, 2012

Tuesday 121030

"Kelly"

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

Post time to comments.

Compare to 120106.

Instructional_PowerClean_th.jpg

Enlarge image

How can this athlete improve her catch position in the power clean?


"Meet Stephane Rochet" CrossFit Journal video [wmv] [mov] [HD mov]


"Defenders of the Realm" by Hilary Achauer, CrossFit Journal article [pdf]


WOD Demo with CrossFit Tough As Nails - video [wmv] [mov] [HD mov]
Extended workout footage - video [wmv] [mov]

Posted by Pukie at October 30, 2012 5:00 PM
Comments

Gonna be a wet and windy wod.

Comment #1 - Posted by: Dwight at October 29, 2012 5:12 PM

elbows up keep wieght through the heels. looks like she might be falling forward a bit

Comment #2 - Posted by: zak at October 29, 2012 5:15 PM

also hard to tell from this angel but possibly her knee is coming in.

Comment #3 - Posted by: zak at October 29, 2012 5:17 PM

Made up the workout from last Sunday, the 21st, of GHDs and muscle ups, this evening.

9:41, with 3 pull-ups and 3 bench dips for each muscle up.

Comment #4 - Posted by: Carole (F/54/5'6"/135) at October 29, 2012 5:20 PM

Oh God. It's Kelly.

Comment #5 - Posted by: Ariel at October 29, 2012 5:26 PM

Release the hook grip, let the bar sit back across shoulders with hands open. Possibly land lower.

Comment #6 - Posted by: Kevin at October 29, 2012 5:29 PM

@ #5-My ex is named kelly, and that's what I say.
I shall change this WOD to "W"
Both are brutal.

Comment #7 - Posted by: Mike A. at October 29, 2012 5:32 PM

Let go of the hook grip, elbows up, knees out, and get that butt down!

Comment #8 - Posted by: Matt at October 29, 2012 5:46 PM

What a good sub for wall balls? I have low ceilines...

Comment #9 - Posted by: James at October 29, 2012 7:11 PM

@James: I'd say thrusters, the two are basically the same movement

Comment #10 - Posted by: Billy at October 29, 2012 7:32 PM

Her feet seem a little wide. Elbows need to be high with the bar across the "shelf" on the front of the delt. Lose the hook grip and I'd recommend ditching the watch.

Comment #11 - Posted by: Noel at October 29, 2012 7:37 PM

M/26/79kg
40:37
Woulda been sub 40 but had to fight off pukie at the 39 mins mark

Subbed 47lb thrusters for the 20lb wall balls, i figured the thrusters are faster, so heavier weight would even it out (couldn't make 45lb, so had to do 47lb)

Comment #12 - Posted by: Micah at October 29, 2012 8:02 PM

gud workout....

Comment #13 - Posted by: shekhar at October 29, 2012 8:42 PM

gud workout

Comment #14 - Posted by: shekhar at October 29, 2012 8:43 PM

Great Video, Great Bloke. Questionable name :)

Comment #15 - Posted by: Brett Fforde at October 29, 2012 10:03 PM

f/43/180/5'10"

I did this on Saturday.

20" box jump
20# wallball to 9' target

31:11... a 59 second pb

Comment #16 - Posted by: JuliePlatt at October 29, 2012 10:25 PM

28:23 rx'd

Comment #17 - Posted by: Vasily Shchegolev at October 29, 2012 11:00 PM

23:59 - rx

Comment #18 - Posted by: MattH - Crossfit Beyond at October 29, 2012 11:35 PM

M/28/75kg
32:04 rx'd

Comment #19 - Posted by: Josh Fletcher at October 29, 2012 11:55 PM

Well, hard to tell from this position but probably should be wider out, obviously she's loosing balanc here!

Comment #20 - Posted by: Abdulla at October 30, 2012 12:50 AM

M/16yrs/80kg

31:08 rx'd

Comment #21 - Posted by: AlbertS at October 30, 2012 1:00 AM

1) receiving the bar without "buckling" knees.
2a) feet pointed ahead; knees out
2b) external rotation of the lower extremities
3a) elbows need to be higher; looser grip
3b) more external rotation of the upper extremities

Comment #22 - Posted by: Diego at October 30, 2012 1:07 AM

Nice workout, did this a few weeks ago

23:56 rx'd

Comment #23 - Posted by: Jurgen at October 30, 2012 1:39 AM

Kelly time: 36:26

Comment #24 - Posted by: Tyler cook at October 30, 2012 2:19 AM

26:08

No 20lb med balls at my gym, so I used a 25lb ball

Comment #25 - Posted by: Adam at October 30, 2012 4:12 AM

M/45/5'11"/195

5 rounds

400m run
10 20" box jumps
10 20# wall balls

19:10

Comment #26 - Posted by: nutfam at October 30, 2012 4:22 AM

How about not cleaning 155#, since right now that seems a little out of reach?

Comment #27 - Posted by: Bob at October 30, 2012 4:29 AM

29:30 5 Rounds

400m Run
30 - 20" box jumps
30 (12lb) Wall Balls

Comment #28 - Posted by: Matt at October 30, 2012 4:40 AM

Hello everyone this my 2nd week of crossfit and I completed todays WOD in 45 min, not the best I know but I did it, I did it right and I'm happy with it! Even though I kinda of feel like throwing up!! I love this stuff I feel amazing and can't wait for the next day to try the next WOD!! Thanks

Comment #29 - Posted by: colleen at October 30, 2012 5:01 AM

Rx'd - 24:38

Comment #30 - Posted by: Townsend m/29/5'8"/138 at October 30, 2012 5:20 AM

Rx'd 39:15

Comment #31 - Posted by: jlew/33/6'5'/220 at October 30, 2012 5:51 AM

as rxd @HCHS

27:40(pr)

Comment #32 - Posted by: ferb44 173# at October 30, 2012 5:59 AM

Regarding Improving the Catch...

For this particular athlete there are a few things.

1 - She should take off her watch. It's probably going to leave a green mark from all the sweat

2 - Take those damn plastic things off the collars, they don't help at ALL, and make gripping them to put them on and off more awkward than is necessary.

3 - She does have the "eyes of fire" but, unfortunately no "teeth of ice" she'll have to work on that for true intensity.

I mean sure there are other things, like sitting back, letting go of the hook grip to accommodate getting the elbows higher, getting the width of the feet under control (the sitting back will help) but I think if we just start with the watch, everything should fall into place.

Comment #33 - Posted by: Maxter at October 30, 2012 6:00 AM

the athlete in the photo needs to lighten the weight first and foremost to improve her catch position!!!

Comment #34 - Posted by: markkus at October 30, 2012 6:21 AM

"Basement " Kelly -
Treadmill 400's
8' wallball 25# ball
1/6/12 - 27:15
Today - 28:30

Comment #35 - Posted by: ART/M/44/5'5"/148 at October 30, 2012 6:25 AM

#30/colleen, welcome to CF! It is an amazing thing!

Today's Kelly...subbed 20 burpees for the run...can't run in the dark around my fields...too many gopher holes. So...
5 RFT in 27:42
20 burpee
30 wall ball, 15#
30 box jump

Comment #36 - Posted by: Jim R. M/50/5'8"/155 at October 30, 2012 6:26 AM

As rxd

31:10

Comment #37 - Posted by: Stany at October 30, 2012 6:39 AM

rxd
39:40

Comment #38 - Posted by: jinny at October 30, 2012 6:40 AM

Greetings, I wanted to post this as a reminder to everyone about the dangers of rhabdomyolysis from crossfit. I am an avid crossfitter and on Tuesday October 23, 2012 I did the posted WOD from the Sunday prier involving GHD Situps. I was increadibly sore afterwards and had brown colored urine. On Thursday I put two and two together, went to the doctor and sure enough-RHABDO! CK count of 81K (anything above 1K is dangerous)!! Doing ok now plenty of fluids and rest. I caught it early enough to not have to have an IV drip and my kidneys were not affected. It is a week later and my CK is still and an dangerous 29k! I wanted everyone to know that even if you are fit and the WOD doesn't seem that hard, be on the watch for warning signs and take them serously.

Comment #39 - Posted by: Sad Rhabdo Man at October 30, 2012 6:52 AM

1) get rid of the silly weight belt
2) get rid of the silly weight belt
3) that silly weight belt? Gotta get rid of it.
4) knees, elbows, back, legs are all out of whack with each other. Looks like the "athlete" needs Olympic lifting 101 course.

Comment #40 - Posted by: Haris at October 30, 2012 6:52 AM

28:13. Ugh.

Comment #41 - Posted by: preacherman at October 30, 2012 6:56 AM

M/39/229/5'9"

38:40

400m run
30 box jumps
30-30lb DBx1 thrusters

Comment #42 - Posted by: MarSayoh at October 30, 2012 7:01 AM

Elbows up, butt back, narrower stance (lower vs wider), knees out.

Relaxed grip would help as well since this is probably a 1-rep attempt. Also, unless that watch is really loose it's probably restricting range of motion in her wrist.

Comment #43 - Posted by: pedro at October 30, 2012 7:02 AM

Did the WOD in 38 minutes, but I did replace the medicine ball with a lighter one (10 pound ball). Still, a very intense workout

Comment #44 - Posted by: Dennis at October 30, 2012 7:08 AM

4509th Navy FST, Afghanistan
Josh: 35:58
Blake: 29:46 rx
Carlos: 29:31 rx
Brandon:36:50

Great WOD. Love "Kelly". GET SOME!!!

Comment #45 - Posted by: Josh at October 30, 2012 7:10 AM

M/171/5'7"/32
rx'd 30:15

Comment #46 - Posted by: Mark S. at October 30, 2012 7:24 AM

to improve the catch position, the athlete should lighten the weight!!!

Comment #47 - Posted by: Mark Hooper at October 30, 2012 7:31 AM

Rxd
M/27/185/5'11"
26:10

Comment #48 - Posted by: Marc at October 30, 2012 7:32 AM

1.She should ease up on the weight until her form improves
2. Butt back
3. Elbows up
4. Drive those knees out
5. Watch the foot angle
Then she might be able to catch it lower.

Comment #49 - Posted by: S at October 30, 2012 7:46 AM

26:13 Rx

Comment #50 - Posted by: fathertyme 34/m/6'/175# at October 30, 2012 7:47 AM

I knew I was in trouble when my first round was 5:59...man, Kelly, why do we EVER come back...34:29, rx..

Comment #51 - Posted by: Darin P. St. George m/44/79kg at October 30, 2012 8:23 AM

Sad Rhabdo Man @ 39, what do you think was the cause of your case of rhabdo? I know that brand x cautions people to be very careful with ghd sit ups. what are your thoughts?

Comment #52 - Posted by: jmu alum at October 30, 2012 8:23 AM

M/34/5'8"/185#
19:31 R'xd. I love you Kelly.

Comment #53 - Posted by: Chris N. at October 30, 2012 8:33 AM

M38-5'11-245///32:45///20 reps and #15 ball

Comment #54 - Posted by: CoachRas at October 30, 2012 8:39 AM

25:09 @ home in heavy rain

Comment #55 - Posted by: jdisch at October 30, 2012 9:02 AM

F/51/5'6/125
22:30
Pack member so scaled to 3 rounds
400 meter run
30 box jumps 24 inch box
30 thrusters 15# dumbells couldn't go outside due to hurricane damage. All unbroken

Comment #56 - Posted by: D.S. at October 30, 2012 9:10 AM

29:40 rx

Comment #57 - Posted by: gb 45/m/71"/185# at October 30, 2012 9:15 AM

44/m/176cm/73kg


43/m/176cm/74kg

Indoor Kelly

Five rounds for time of:
row 400m
30 box, jumps, 24 inch box (last time 22 inch)
30 Dumbbell thrusters, 21 pound each (last time 20 pound)

28:47 (last time 22:47)

Didn't feel well today (tired and lower back pain).

Comment #58 - Posted by: Memuc at October 30, 2012 9:19 AM

subbed 20" box jumps, and did runs on a treadmill (first round at 8.5, remaining at 8)

27:13

Comment #59 - Posted by: Saam at October 30, 2012 9:21 AM

M/37/190

As rx'd except only had 15 lbs medicine ball
32:00

Girlfriend
F/44/125
6lbs medicine ball
32:50
Advice: stay steady on the run... You'll thank me when you hit the box jumps

Comment #60 - Posted by: Antoinne at October 30, 2012 9:32 AM

30/m/6'5/176 lbs.

27:28 min.

Comment #61 - Posted by: orlando at October 30, 2012 9:36 AM

In addition to the other suggestions, she should get some zero drop shoes. Those wedges are forcing her onto her toes, making it difficult to keep the weight over her heels. Word!

Comment #62 - Posted by: MarkLJ at October 30, 2012 9:44 AM

first time commenting!! (although i've been following the WOD's for some time now)

30:08 Rx

go hard go long!

Comment #63 - Posted by: fapo at October 30, 2012 9:59 AM


Rx 25:15
M 44 5'10" 150
20# Slam ball used instead of a Dynamax

Comment #64 - Posted by: Steve at October 30, 2012 10:03 AM

m/30/68"/135 lbs

As Rx'd

27:53

Comment #65 - Posted by: Stick-Man at October 30, 2012 10:04 AM

Male/24years/191cm/93kg

21:53

Comment #66 - Posted by: Damjan at October 30, 2012 10:05 AM

26:37

With 20" box jumps.

Solid PR today, which was nice since PR's have been few and far between recently. WBs were especially strong.

Comment #67 - Posted by: Bill M. m/48/5'3"/135 at October 30, 2012 10:10 AM

M/34years/177/72Kg

28:30

Crossfit Donostia (Spain)

CFDNT

Comment #68 - Posted by: Pablo at October 30, 2012 10:18 AM

37:01 sub 45lb thrusters for wall ball. Painful but fun.

M/39/6'1"/191lbs

Comment #69 - Posted by: Dave H at October 30, 2012 10:31 AM

33:43 as rx'd

Comment #70 - Posted by: SB at October 30, 2012 10:36 AM

THis one is simple, all the problems sem from the fact that she needs to bring her chest forward and her but out. This will improve her balance, knee alignment, and her elbow position

Comment #71 - Posted by: Adam at October 30, 2012 10:38 AM

3 rd version of pack, subs due to not being able to jump/run, no WB setup: row 500 m, step-ups onto bench and 45 lb thrusters

Comment #72 - Posted by: RussA at October 30, 2012 10:43 AM

34:33.

Comment #73 - Posted by: Jeff A. at October 30, 2012 10:44 AM

Male/29yrs/6'1/200#

As RX'D-27:25

Had a copper taste in my mouth when I finished. Good WOD.

Comment #74 - Posted by: Thomas at October 30, 2012 10:45 AM

M 38/5'7"/130

As rx'd: 23:38

Comment #75 - Posted by: Dan at October 30, 2012 10:58 AM

3 rounds:
400m row
30 step ups
20 wallball 10lb
22:25 @34 wks

Comment #76 - Posted by: brittk at October 30, 2012 11:01 AM

M/32/175cm/61kg

Five rounds for time of:
Run 400 meters (2 times, after run 300 meters for 3 times)
30 Box jump, on a chair (2 times, after 20 box jump for 3 times)
30 Wall ball shots, 3 kg ball [6,6 lbs] (2 times, after 20 ball shots 3 times)

Total time @ 53:32

Comment #77 - Posted by: Raffaele at October 30, 2012 11:13 AM

Day 18? (that's one-eithy-something)
M/45/6'0"/191
Made up WOD on Thur-121025
Time: 41:34
BW - used 195 to compare to 120521 - (41:58)
Cut 24 seconds off my last time... was hoping for a bit more.

Comment #78 - Posted by: fargingbastige at October 30, 2012 11:19 AM

Subbed 1 pood kb thrusters for med ball due to Sandy closing the gym.

34:22

Comment #79 - Posted by: caleb callahan (M/36/6'0"/175) mud|fit . at October 30, 2012 11:30 AM

Sub 45# thruster for wallball
Sub 45# lunge for box jumps

30 min 18 sec.

Comment #80 - Posted by: John at October 30, 2012 11:42 AM

Ran 3 miles for a warm up
Replaced the 400 meter run witha 400 meter row
I knew this was gone to be real mental for me so pace and focus was my goal. I did this in28:26.
Strength . 3x10 hang clean squats

Comment #81 - Posted by: Rmw645 at October 30, 2012 11:44 AM

Let go of the dead grip on the bar; on the catch, she needs to open her hands and let the bar roll back on her finger tips, which will allow her to get her elbows up, and allow the bar land on her shoulders, and against her neck.

Her feet need to be closer together on landing, in the same position she'd have them in, in a front squat, her weight needs to be back on her heels, and her knees should be in line with the center line of her foot, on landing.

Comment #82 - Posted by: Tony at October 30, 2012 11:51 AM

as Rxd- 44:00
run on treadmill-
all box jumps broken into 3 @10 sets
all wall ball broken into 2@15 sets
M/55/185/5'8"

Comment #83 - Posted by: Mike at October 30, 2012 11:52 AM

"KELLY"

26:30

5 rounds:

400 metters on treadmill :(
30 box jumps 24"
30 wall ball shots 20lb ball

Comment #84 - Posted by: Randy at October 30, 2012 11:58 AM

as RX'd

28:15

Comment #85 - Posted by: MattPatt at October 30, 2012 12:01 PM

Modified, 7 months since TKA.
Three rounds for time of:
200m Sled drag (BKWD/FWD) with 100lbs
30 Step-ups, 24"
15 Wall ball shots, 50 pound slam ball
19:49
M/55/6’/200

Comment #86 - Posted by: Pete In Sun City at October 30, 2012 12:15 PM

Kelly Time

32:14
In the rain :(

Comment #87 - Posted by: Nikita at October 30, 2012 12:19 PM

27:37

Kelly!!!

Comment #88 - Posted by: Adam/M/27/160 at October 30, 2012 12:21 PM

m/41/6'4"/227

34:12

300 m run
30 box jumps, 24" box
30 wall balls, 11# ball

Comment #89 - Posted by: JayW at October 30, 2012 12:26 PM

RX'ed with +.5 extra miles. Time:25:11

Comment #90 - Posted by: stryder9 M/37/5'8"/155# at October 30, 2012 12:35 PM

39:12 as Rx'd. First time to do all 5 rounds. Hard, but now I know I can push harder.

Comment #91 - Posted by: Michael m/50/5'9"/175/MI Survivor at October 30, 2012 12:36 PM

Great form. Everybody wants to be so picky. So funny

Comment #92 - Posted by: Ken at October 30, 2012 12:44 PM

34/m/6'2"/210lbs

First ever WOD. subbed 20# ball for 6kg (13.2lbs) ball (heaviest one I could find in my gym)

49:27

Comment #93 - Posted by: Stephen at October 30, 2012 12:45 PM

M/29/136#

Sub'd 45#/20kg thruster for wall balls
Rest was rx'd

36:14

Comment #94 - Posted by: Keen-NZ at October 30, 2012 12:47 PM

M/35/6'3"/200

26:27

Prev:
24:09 (PR)
27:25

Comment #95 - Posted by: Ben S at October 30, 2012 1:09 PM

M/20/160#

34:50
400m run
30 24' box jumps
30 wall balls 20#

Comment #96 - Posted by: Stephen at October 30, 2012 1:12 PM

M/38/5'10"/163

31:39

wall ball with 22# ball

Comment #97 - Posted by: LMM at October 30, 2012 1:21 PM

WOW! Kelly is brutal. I never I thought that running would be the easiest thing in a workout.
24:07, with 15# wall ball.

Comment #98 - Posted by: craig M/52/5'9/175 at October 30, 2012 1:33 PM

M/29/130#/5'9"
My first CrossFit exercise and I just could do 2 Rounds.
I'm out of breath and I had to leave.
Is that normal? Or 5-10 min. rest and I had to continue 3-4-5 rounds?

Comment #99 - Posted by: ExFake at October 30, 2012 1:47 PM

32:18 - rx'ed

Loved it, brutal. Wish someone else at Trine did these and it would have pushed me

Comment #100 - Posted by: Greg W./22/6'4"/190 at October 30, 2012 1:48 PM

17# wallball
22" bench
Only able to do 4.5 rounds due to time

23:52

Comment #101 - Posted by: Asian B 29/m/175 at October 30, 2012 1:58 PM

31:15

Comment #102 - Posted by: scfd1_9607 at October 30, 2012 1:58 PM

Again, good that people are given the opportunity to think critically about movements, but HQ is not finishing the job with these open-ended question posts. A lot of people have ideas but NO ONE walks away knowing whether they were correct or incorrect.

Hey HQ- WHAT'S THE ANSWER TO YOUR OPEN-ENDED QUESTION? SOME OF US ARE BEGINNERS and don't want to wade through hundreds of posts wondering which one to trust. Y'all are the authority so give us the tools we need to get better!

Love crossfit - disappointed that hq thinks these posts are effective.

Comment #103 - Posted by: JHQ at October 30, 2012 2:03 PM

My 2 cents on the form shown in the photo:

That girl is cleaning 175lbs! What do I have to add?....Nice work!

Comment #104 - Posted by: Jon Craig at October 30, 2012 2:09 PM

M/43/6'/210

1:11:43 (noob)

Substituted the wall balls by standing with both feet on a thick band with the other end looped over my elbows (my left hand if broken=no pressing), same motion and hard.

My third week of No-Hands Crossfit (actually Crossfit as a whole! I broke my thumb on my Day 1 WOD by swinging my hands too close to the box on box jumps (I really wanted to get up on that box). Happy to have actually finished. My weak mind was saying "Just do 4 rounds" but the strong side of my mind told the other: "The best way to conquer weakness is with strength" and "shut up!"

Comment #105 - Posted by: Walker at October 30, 2012 2:11 PM

M/43/5'8"/170

As Rxd 24:28

Round 1 3:54
Round 2 4:45
Round 3 5:25
Round 4 5:40
Round 5 4:44

Comment #106 - Posted by: Jon Craig at October 30, 2012 2:16 PM

41:01

Anyone know why I had such a hard time with this work out today?? I felt like CRUD!!!!

Comment #107 - Posted by: Joseph at October 30, 2012 2:16 PM

41:01

Anyone know why I had such a hard time with this work out today?? I felt like CRUD!!!!

Comment #108 - Posted by: Joseph at October 30, 2012 2:16 PM

41:01

Had such a hard time with this work out today... I felt like crud... any one know why I would feel soo off??

Comment #109 - Posted by: Joseph at October 30, 2012 2:17 PM

MOD

4 rounds
500 meter run
30 24" Box Jumps
30 Wall Balls 20lb

29:10

Killer on Legs!

M/52/190lb

nice work EB!

Comment #110 - Posted by: Mazzone, Chantilly at October 30, 2012 2:21 PM

m/42/5'8"/175

23" jeep bumper jump
all else as Rx'd

39:43

Even more enjoyable was that my son's cross country season is done and I'm making his off season program CrossFit. So I had him do some BW exercises. So we did CrossFit together--happy dad.

Comment #111 - Posted by: Mike A. at October 30, 2012 2:24 PM

5 rounds:

400 meter run
30 24" Box Jumps
30 Wall Balls 20lb

21:54.2

Great workout!

M/34/148lb

Comment #112 - Posted by: Terrance at October 30, 2012 2:31 PM

@ comment 100

Some people are never happy, what do you want from a free site??? These posts are extremely effective, more than one way to skin a cat so differing opinions are always welcome and helpful...oh and there are exercise demos on the site as well for you to use...for free

Comment #113 - Posted by: Ginja at October 30, 2012 2:37 PM

M/6'1"/187lbs

33:14 rx'd

Comment #114 - Posted by: Ian at October 30, 2012 2:45 PM

M/6'1"/187lbs

33:14 rx'd

Comment #115 - Posted by: Ian at October 30, 2012 2:46 PM

M/36/170
Subbed 20 pound dumbell thrusters for wall balls.
24:52

Comment #116 - Posted by: Rab Paterson at October 30, 2012 3:02 PM

Pop those elbows through and get them high more for work and how you should land after your pop. But 165 that's pretty awesome keep it up!

Comment #117 - Posted by: chris at October 30, 2012 3:35 PM

F-29-5'5-150
32:30

Comment #118 - Posted by: mooggie at October 30, 2012 3:38 PM

29'55

5 rounds:
400 mts run on treadmill 0.5 inclination
30 28' inches obstacle jumps
30 12 pounds wall ball

Comment #119 - Posted by: matteo/29/6'/200 at October 30, 2012 3:44 PM

Did Fran instead

21-15-9
Truster(30kg, 66#)
Pull ups

8:55

Got a flu

Comment #120 - Posted by: Saganamooo at October 30, 2012 3:44 PM

M/44/192 cm / 85 kg
29:22
Subbed 20kg KB's for the wallballs. Did the 400m on the treadmill.

Comment #121 - Posted by: Arnold at October 30, 2012 4:11 PM

22:09 rx'd. 30in box jumps instead of 24. 18 lbs ball instead of 20 ( gym has no 20) think the extra box inches even out the lesser ball weight. Ha

Comment #122 - Posted by: Ethan at October 30, 2012 4:18 PM

21:57 as rx'd that was a great workout

Comment #123 - Posted by: JJ at October 30, 2012 4:35 PM

36:43

Comment #124 - Posted by: abh f/27/5'5/130 at October 30, 2012 4:38 PM

33:10

Comment #125 - Posted by: Pacers at October 30, 2012 4:38 PM

Jmu alum

It was most definitely the HHS sit-ups. It didn't have to end with me getting rhabdo, I over did it. Hard to gage what the level was, I have worked out so much harder so many times.

Comment #126 - Posted by: Sad rhabdo man at October 30, 2012 4:47 PM

M/26/70.5"/192#
33:50
400m on treadmill, and subbed 10# on accident

Comment #127 - Posted by: Zach at October 30, 2012 5:09 PM

36/m/5'7"/168

26:04 as rx'd

Comment #128 - Posted by: Carl H at October 30, 2012 5:20 PM

26:09 --- not too bad. This is a killer workout. I was definitely sucking air at the end. @100 ... I agree with comment 110. You really shouldn't complain about a gift given to you (this site).

Perhaps a thanks for all the hard work put into the free resource and a focused question of your own that others can answer for you might help you out next time.

Comment #129 - Posted by: Adam Long 39 / 5'10" / 150 at October 30, 2012 5:32 PM

20:16 RX'd

Comment #130 - Posted by: BH2 at October 30, 2012 5:40 PM

29:07 rx pr

Comment #131 - Posted by: Howie at October 30, 2012 6:11 PM

26:40. Used basketball instead of med ball. Didn't have med ball. Still a killer wod.

Comment #132 - Posted by: Todd Walters at October 30, 2012 6:33 PM

As rx'd 24:53.

Comment #133 - Posted by: Kurt M/39/185 at October 30, 2012 6:38 PM

F/36/165
Sub 20" box jumps
37:01

Comment #134 - Posted by: shay at October 30, 2012 6:48 PM

28:45 Used basketball instead of medicine ball because someone left the ball at home. I am secretly glad they did though because Kelly was a killer workout.

Comment #135 - Posted by: T. Harbin at October 30, 2012 7:34 PM

Rx'd
27:56

Comment #136 - Posted by: phill 37deg21'41"N 118deg23'43"W at October 30, 2012 8:03 PM

RX'd
33:28

Comment #137 - Posted by: JakeK at October 30, 2012 8:24 PM

M/20/5'7"/160lb

RX'd
36:05

Comment #138 - Posted by: Jordan at October 30, 2012 8:43 PM

RX'd
34:36

Comment #139 - Posted by: deacon at October 30, 2012 8:48 PM

M/31/180

28:00 rx`d

Comment #140 - Posted by: Randy at October 30, 2012 10:58 PM

40 y/o male 230 lb.
33:01 RX'd
My knees are toast!!!!

Comment #141 - Posted by: darrinplank at October 30, 2012 11:25 PM

M/31/5'11"/210lb

440m run
30 - box jumps @ 20"
30 - 45lb thrusters for first two rounds then 30 - 10lb med ball

35:45

Only week 2 and was going for under 30 minutes in the first benchmark attempt. We'll see the improvement next time around.

Comment #142 - Posted by: Chene at October 30, 2012 11:31 PM

29:57 RX'd

Comment #143 - Posted by: Ryan M/38/6'5"/220 at October 30, 2012 11:49 PM

29:56
Sub Row 400m for Run
Sub 40Lb Thrusters for Wall Ball

Comment #144 - Posted by: DiverB M/31/180cm/80kg at October 31, 2012 12:26 AM

Hey guys wow Kelly was totally underestimated by me. Hard as hell. Its my first time doing it and got
23:11
I only had a 30# slam ball for my wall ball shots
Is that a good time? Like i said its my first time doing it so i got on vid too lol
starting a blog soon email me for more information. Its about for avid crossfitters road to the 2013 games. God Bless mahalo and have a happy halloween everyone

Comment #145 - Posted by: Gabe Swaba at October 31, 2012 1:15 AM

29:10 as rx'd

Comment #146 - Posted by: leah at October 31, 2012 3:10 AM

48/male/6'1"/190/in pain

28:50

Sub 20"box and only had 12lb ball
400m was 27x15m shuttle runs

Comment #147 - Posted by: DaveC at October 31, 2012 4:01 AM

sad rhabdo man, thanks for responding and sharing your experience. Glad you came out of it without too much damage.

On a different note, this old guy finished Kelly in 39:30. That's a personal best and 6:17 better than the last time. kachow!

Comment #148 - Posted by: jmu alum at October 31, 2012 4:14 AM

31:31 rx'd

Comment #149 - Posted by: DPL at October 31, 2012 4:16 AM

3 Rounds
400 M Run
30 Box Jumps
30 15# Thrusters
15:21
Was in hurry.
Last time was 16:00
Need to do 4 Rounds next time.

Comment #150 - Posted by: dyagg at October 31, 2012 4:48 AM

3 rounds @ 24 min

20in jumps and thrusters with two 10lb dumbells

Ran out of time for job

Comment #151 - Posted by: Manolo at October 31, 2012 6:01 AM

High elbows, and looks like her knee's are bent inwards

Comment #152 - Posted by: Dom at October 31, 2012 8:25 AM

35:20
runs on treadmill @ 8.5
jumps on tire not quite 24"
WB rx
last time 41:30

Comment #153 - Posted by: jh 44/210 at October 31, 2012 8:42 AM

31:07

OMG

Comment #154 - Posted by: Paul Daniel at October 31, 2012 8:51 AM

25:58 Rx

m/29/5'8/82kg

Comment #155 - Posted by: Cam at October 31, 2012 9:05 AM

28:47

Comment #156 - Posted by: mlt at October 31, 2012 9:06 AM

24:23

Comment #157 - Posted by: Miles 26/M/69"/165 at October 31, 2012 9:32 AM

5X:
400m TM
30 24" box jumps
30 20lb thrusters

30:0.0

I'm in love with Kelly

Comment #158 - Posted by: M/38/5'11/188 at October 31, 2012 9:39 AM

As rx´d except sprint 35mx12 = 420m

25:25

Comment #159 - Posted by: tanzenfranz M/29/192cm/88kg at October 31, 2012 9:48 AM

F/27/5'5"/140lbs

20" box
12 lb ball

28:48

Comment #160 - Posted by: Danielle Francavilla at October 31, 2012 10:10 AM

m/40/6/195
Really blew this one. Last time (01/2012) I did this I completed it in 32:42.

Today
38:46

Comment #161 - Posted by: Jeremy A. Olive at October 31, 2012 10:11 AM

average stats and age brackets from logsitall:

average all: 29:17

average women: 30:19

U19********26:12
20-30*******28:24
30-40*******30:09

Full list logsitall.com/ranking

-bill

ps. just finished an 'auto score' function so you can get instant benchmark feedback.

Comment #162 - Posted by: bill patton at October 31, 2012 10:11 AM

My Kelly

Stacked up pallets:
31.5 inches
26.5 lb KB. Hold it upside down, squat with it in front of you, thrust it up in the air, catch and squat again
400 m

41:53. I was dying.

Comment #163 - Posted by: Luis at October 31, 2012 10:19 AM

30:43...30" box...hell yea! Getup

Comment #164 - Posted by: Ramon Camacho at October 31, 2012 10:29 AM

3rd WOD

32:11
HR avg: 167
HR max: 192

Comment #165 - Posted by: Agar at October 31, 2012 11:05 AM

first time doing the workout, 2nd day of crossfit, 34:15 as outlined.

Comment #166 - Posted by: Nick Waechter at October 31, 2012 11:43 AM

32 minutes

Comment #167 - Posted by: cort at October 31, 2012 12:28 PM

M/20/6'0"/183 lb

Rx'd for a time of 24:10. This has been in my opinion my best workout so far! Had a goal in my head to never let myself rest for more than a few seconds at a time and I met it. I'm hooked.

Comment #168 - Posted by: Nolan at October 31, 2012 1:08 PM

28:49 RX. This was a killer.

Comment #169 - Posted by: Rocky at October 31, 2012 1:49 PM

Rx
37:29

Comment #170 - Posted by: Brad/6'4"/205/m/32 at October 31, 2012 1:59 PM

23:06

Comment #171 - Posted by: Kevin: M/41/190/6' at October 31, 2012 2:16 PM

00:40:36:76

Comment #172 - Posted by: Rob at October 31, 2012 2:23 PM

M/24/76"/210

Rx'd.
57:15
Track is opposite floor above the gym, takes time to move between them

Comment #173 - Posted by: Jamin at October 31, 2012 2:26 PM

Recovering from carpal tunnel surgery, so did 3 rounds, subbed 25lb plate thruster for WB.
17:38

Comment #174 - Posted by: ScottMacArthur at October 31, 2012 2:52 PM

M/20/5'9"/200

Subbed all:
500m run
18" jumps onto bench
40 lb thrusters

37:49

Comment #175 - Posted by: Charlie at October 31, 2012 2:53 PM

36:16

Comment #176 - Posted by: myles456 at October 31, 2012 3:02 PM

47/170

Trying to get back after being away for a while. Told myself I would see how far I could get in 20 minutes.

3 rounds in 23:13

Comment #177 - Posted by: Rick Cantu at October 31, 2012 4:37 PM

m48/6'/180
21:30 love this wod, as rxd. I was concerned that my time seems too quick but found a few others around my time. The box jumps need to be fast and non stop, yeah they hurt, but work through it.

Comment #178 - Posted by: jtotch at October 31, 2012 4:52 PM

38:10 as rx'd.

Last time 35:19. Lost almost 3 mins today. Asthma was pretty bad today. Sucks.

Comment #179 - Posted by: Ronnieboy at October 31, 2012 5:08 PM

30:12 rx'd

woot!

Comment #180 - Posted by: mikey at October 31, 2012 5:26 PM

Five rounds for time of:
scaled
spinning 1000 meters
20 Box jump, 24 inch box
20 Wall ball shots, 20 pound ball
29 minutes

Comment #181 - Posted by: lucio1928,M/40/184cm/96kg at October 31, 2012 7:11 PM

Rx'd 23:14

Comment #182 - Posted by: Patrick C (M/30/5'11 /210 lbs) at October 31, 2012 9:33 PM

C-
@ home
16# WBS
24:38

Comment #183 - Posted by: Jeff & Charity @ CF Snohomish at October 31, 2012 9:56 PM

did this one wednesday. pack scaling.

3 rft of 400m run, 30 22" box jumps, 30 12# wbs = 16:46.

Right knee tweak in second round of wall balls, so I quit that round at 20 and did 10 situps. Knee better after 3rd round run and then box jumps, so did 30 wbs to finish work out.

c/d - 250m row :59.3

Comment #184 - Posted by: matt h at October 31, 2012 11:51 PM

27:14

Scaled wall balls to 7kg

Comment #185 - Posted by: Brett (M/24/188cm/74kg) at November 1, 2012 1:03 AM

1) Take off Weight Belt
2) Keep weight on heels
3) let go of the bar
4) Elbows up
5) Less Weight

Comment #186 - Posted by: Quaid at November 1, 2012 2:01 AM

28:46

Comment #187 - Posted by: roh at November 1, 2012 3:43 AM

M/28/6'3/200lbs

RX'd at 22:59
The run is a killer, thought that was going to be my relaxing moment and I was dead wrong. Definitely look forward to beating this time in the future.

Comment #188 - Posted by: Daniel Madrid GFS at November 1, 2012 3:46 AM

52:00

Comment #189 - Posted by: Tom Juhn at November 1, 2012 3:48 AM

M/40/5'11"/203

3 rounds in 27:06 (8kg ball).

Comment #190 - Posted by: Jose-Luis Morales at November 1, 2012 5:50 AM

38:00
Subbed 45lb thrusters for wall ball and box is 26"

Comment #191 - Posted by: Justin-M/26/5'8"/205 at November 1, 2012 6:51 AM

checked the stop watch again this morning and it showed 21:15 not 21:30! Love it....need to beat the 21 min mark next time..

Comment #192 - Posted by: jtotch at November 1, 2012 7:12 AM

Rx'd 31:48

Comment #193 - Posted by: Earle M/33/5'10/200 at November 1, 2012 9:06 AM

rx'd 31:48

Comment #194 - Posted by: Earle M/33/5'10/200 at November 1, 2012 9:08 AM

29:26 as rx'd
Still off the PR...

Comment #195 - Posted by: MAGNUS M/27/5'8/160 at November 1, 2012 11:08 AM

M/17/6'3"/165
24:25

Comment #196 - Posted by: Zach Kinsolving at November 1, 2012 12:30 PM

51/M/180
Sub'd
400 m run
15 box jumps
15 10 lbs wall balls
21:00
PR by 21 sec w/ heavier ball

Comment #197 - Posted by: Zim at November 1, 2012 2:25 PM

m/28/155/5'10

22:58

as rx'd

Comment #198 - Posted by: whapworth at November 1, 2012 3:39 PM

m/28/155/5'10

22:58

as rx'd

Comment #199 - Posted by: whapworth at November 1, 2012 3:40 PM

18# ball
8' target (2' stand off)
+stairs to treadmill (set at 2%)

26.58

back tightened in round five. glad to finish.

Comment #200 - Posted by: Nathan m/165#/1979/ since 2008 - at November 1, 2012 9:24 PM

18# ball
8' target (2' stand off)
+2 flights of stairs on the transitions (wawawa)

26.58

Comment #201 - Posted by: Nathan m/165#/1979/ since 2008 - at November 1, 2012 9:25 PM

35:46.1

5 rounds for time of:
400 mts run
30 24" box jumps
30 15 kg stone, thrusters

Comment #202 - Posted by: Zayed at November 1, 2012 9:37 PM

Wow. nice post and photo. thumps up lady. I wish to become a weightlifter after seeing this.

Comment #203 - Posted by: rihan roger at November 2, 2012 3:18 AM

23:14 Rx'd

Comment #204 - Posted by: Peter Nemr M/31/65.5"/172 at November 2, 2012 4:07 AM

23:09

*15 Burpees instead of Wallball.

Comment #205 - Posted by: Peter Nemr M/31/65.5"/172 at November 2, 2012 4:11 AM

m/34/5'8"/175lb

as rx'd
24:07

Comment #206 - Posted by: Adam Hamm at November 2, 2012 12:04 PM

scaled to 4 rounds unless otherwise noted
in-season = 2 rounds 20/20 reps

Ryan 25:23:00 as rx'd
Julia Sinagoga 8:56 (6/inseason)
Alison 8:76 (10/inseason)
Lil Hannah 8:54 (10/inseason)
Amanda A 9:29 (12) - 4 rouds 30 sec. hollor rock, 10 supermans, 20 seated press
Mr. Murley 25:11:00 (400m row/20lb med ball/small tire)
Coach 21:12 (20/24)
Mama V 22:04 (10/st)
Frankie 17:43(14/st)
Crystal 22:44 (6/20)
Jason 20:07 (20/24)
Steven 21:24 (20/24)
Mrs. Pip 20:03 (10/crate)
Mrs. Carey 21:16 (10/st)
Mr. Carey 24:54:00 (14/20)
Kyle 21:24 (3 rounds/10/st)
Joyce 19:26 (3 rounds/6/st)
Sim 14:34 (2 rounds/14/20)
Pam 11:07 (inseason)

Comment #207 - Posted by: BFCC at November 2, 2012 6:07 PM

5 rft
300 turns jump rope
30 box jumps, ~24"
30 air ball, 14 lb ball
44:52

Comment #208 - Posted by: David Burns at November 2, 2012 6:30 PM

Used 12# medicine ball, Rx on the rest
29:13.06

F40/5'4"/141#

Comment #209 - Posted by: ms_fix at November 2, 2012 8:46 PM

2012-11-03: 33:01. 5:17-7:30.
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 #210 - Posted by: gs at November 3, 2012 7:10 AM

43:46 vs
42:03 1/9/12
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

the new normal.

Comment #211 - Posted by: kevin o at November 3, 2012 4:55 PM

34:00 as rx

Comment #212 - Posted by: PW56 at November 3, 2012 5:12 PM

with a 30" box

31:23

No one likes a Kelly

Comment #213 - Posted by: Parker13 at November 4, 2012 5:45 AM

34:00

As rx'd

Comment #214 - Posted by: Gravy at November 4, 2012 7:41 AM

As Rx'd 21:17

Comment #215 - Posted by: JMills M/32/171 at November 4, 2012 1:46 PM

Only had a 16# ball available, so I went to a 12' target.

Otherwise RX'd

27:09

Comment #216 - Posted by: PeterG at November 4, 2012 5:01 PM

38:02
Five rounds
Run 400m
30 box jumps 16"
30 wall ball 15#

Rough. But awesome. Happy to have made it sub 40.

F/49

Comment #217 - Posted by: MarieJacques at November 5, 2012 3:59 AM

Compare toL
120106 - 28:56 rx'd
Jessica - 33:20 (20" box/10lb)

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

Comment #218 - Posted by: B. Rhaly at November 5, 2012 8:19 AM

33:02 10lb wb - that's all I have

Comment #219 - Posted by: cscarr52 at November 5, 2012 1:37 PM

M/22/5'11"/183

must have deleted my time. remember it was ~30/35 min.

Comment #220 - Posted by: Miles Forks at November 5, 2012 5:23 PM

22:20 but only a 22 1/2" box jump!!

Comment #221 - Posted by: Nathan Corrigal at November 6, 2012 8:55 AM

34.32 as Rx'd. With 30 second jog to and from running track

Comment #222 - Posted by: BigMoon at November 6, 2012 3:08 PM

33:22

Comment #223 - Posted by: sherwood M/24/5'11"/210 at November 7, 2012 9:38 AM

33:22

Comment #224 - Posted by: Sherwood M/24/5'11"/210 at November 8, 2012 8:35 AM

30.02 Rx

Comment #225 - Posted by: HCJ/M/30/205/6'0" at November 8, 2012 7:03 PM

16:20

Comment #226 - Posted by: MikeyPaul - 31/m/170 at November 8, 2012 7:43 PM

40min Rx'd

Comment #227 - Posted by: Adhish Chhabra at November 8, 2012 11:55 PM

M/18/5'11"/170
this one kicked my butt.
45:00

Comment #228 - Posted by: stemme at November 10, 2012 1:47 PM

m/39/5'9/174
CFWU-3 @ MB condo
29:11
OK. Worst ever. Need to push harder on runs. BJ not too bad. Did on brick wall o/s of condo. Tried to string a few together every round w/a quick rebound at the bottom. WB seemed better. Not an ideal spot. Corner of chimney on condo. Good breath on each rep helped.
5.12,5.43,6.02,6.11,6.04
At least last round faster than 4th.
1/6/12:29:07 5.15,5.36,6.01,6.21,5.54
That was terrible! Hoping problem was wall balls. First time using regular ball.
2/18/11: 26:48 4.40,5.22,5.27,5.43,5.34
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 #229 - Posted by: jrm at November 11, 2012 7:19 PM

36'18"

Comment #230 - Posted by: RAD at November 12, 2012 1:16 PM

35:56

Comment #231 - Posted by: chavez at November 14, 2012 10:58 AM

22:20 but only a 22 1/2" box jump!!

Comment #232 - Posted by: Nathan Corrigal at November 15, 2012 12:44 PM

52/m/186

36:31 older and slower by 2 mins

Comment #233 - Posted by: denob at November 19, 2012 8:02 PM

18:50 08.05.13 (3R only) short on time - deadline looming - aim to break 30 mins next time

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 #234 - Posted by: zenoperegrinus at May 7, 2013 11:47 PM

m/40/6/190
No warmup
37:46 (PR by exactly one minute)

f/31/501/140
34:55

Comment #235 - Posted by: Jeremy A. Olive at May 14, 2013 12:19 PM

M/51/205lbs. 28:50. 12lb ball

Comment #236 - Posted by: Joe at May 15, 2013 12:53 PM

25:16...That was a smoker!

Comment #237 - Posted by: Harris at May 22, 2013 6:43 PM

CFWUx1, 50 singles, 10 DUs
34:40 (+1:20 +4:45)
even slower this time, only excuse was it was hot

Comment #238 - Posted by: Doug at July 14, 2013 12:12 PM

18#
3 rds
18:38

Comment #239 - Posted by: sr at October 30, 2013 6:58 AM
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