January 12, 2013
150 Wallball shots, 20 pound ball
Austin Medford 5:08, Rebecca Voigt 6:12 (14lb ball). Post time to comments.
Compare to 110206.
"Coaching the Clean and Jerk" with Natalie Burgener - video [wmv] [mov] [HD mov]
WOD Demo with CrossFit Adrenaline - video [wmv] [mov] [HD mov]
Extended workout footage - video [wmv] [mov] [HD mov]
CrossFit X-treme Athletics scales today's WOD - video [wmv] [mov] [HD mov]
Posted by Pukie at January 12, 2013 5:00 PM
Cant wait to do it
I have 6 kg Med balls, they are a bit lighter than 20 lbs
Wall ball shots never get any easier though
Scaled with homemade 6kg medicine ball (basketball filled with sand)
So today i finally got my LA fitness membership revoked. I was Helping my Girlfriend get better. Seems you can not Train with or encourge others at LA Fitness.
5:54 RX (20lb ball) - M/26/167/5'11
First go at Filthy Fifty, our box is outside and it was 30 degrees outside- 34:15 not bad for only doin XF for under 3 months! Right...!?
@john woods- I got kicked out of an la fitness a month ago for literally the same exact thing! My boyfriend and I were workin out together and he told me "good job" an the manager kicked us out!
Back from another Rest Day and ready to rock, right? Just in time for another “Girl”. Here comes Karen! “Karen” is a task specific, mono-structural WOD. We are given the work to be done and asked to do it as fast as possible, and the task consists of a single exercise.
150 Wall Ball Shots (WB) with a 20# Wall Ball and a 10’ target. We’ve done the WB thing a couple of times already this month. Hold the WB on your upper chest with both hands in a “push” position. Do a front squat making sure that the crease of your hips goes lower than your knees. Push yourself up from the bottom and at the top of the front squat throw the WB so that it hits a target that is 10 feet from the ground (not 10’ above you). Catch the WB on the way down and go right into the next WB shot.
Do 150 of these. Yup, you heard that right…150. Break up the reps any way you wish, or more realistically any way you have to. A typical women’s weight is 14# with a target of 8’. How shall we scale these? All newcomers, men or women, should drop the weight down, men to 14# and women to 10#. How are you feeling? Recovering OK? Not so good? Scale the reps to 100 or 75. Good? Cool. Give 150 a try. Good times will be much lower than 10:00. No matter what you do let’s have a 15:00 time cap on this one for Newbies, OK?
I’ve been tring to keep up with the Main Page programming this month and I don’t know about you, but I’m having a blast! This is some good, classic CrossFit going on here. If you can’t like CrossFit this month…man…
Get ready to rock with “Karen”! 3-2-1…GO.
Good job Dana. Most people could never finish this WOD.
Sweet. We'll be rockin this at 0530 mañana. Thanks again for the breakdown Bingo.
6:27 RX 14lb wallball at 9' height
First time with actual 20lb ball
Could've been better
20 lb ball @ 9'
Got to 30 then broke up in groups of 10
Will rx this afternoon then post for competition sake.. BINGO, way to take the time to help people very positive support you have for all levels, thanks man!
form form form, full depth squats on these or keep your time off the post... this post probably only necessary for 2% of our community but putting it out there anyway.
7:14 (Female 26yr) 14lb ball to 10" target....love wallballs, legs are feeling heavy now haha
No wall balls at my gym, and I was tired of subbing thrusters (which I did for the last three times they popped up), so I just did 150 X 1.5 pood kettlebell swings instead.
125 wall ball shots @8kg.
20lb ball and 9 foot wall
Male 28yrs 155# 5'7
Really liked this one.
4:36 (14lb ball) heaviest there was
No med balls so did 150 Thrusters @45 lbs.
Was hoping for <10mins but maybe next time.
Those of you completing this under 7 minutes with full squats and 10' throws, you are awesome! I didn't hurt until I was done with the WOD but I was out of air about half way through. Maybe I put too much effort into it in the beginning. Throwing, receiving, squatting doesn't really leave a rest place in the movement or a way to slow it down...
I did this yesterday at my box in Brooklyn. It was a real burner
8:30 Rx (14#)
Subst 44# thrusters. Works out to approx. the same number of Joules as a 20# ball with a 10' target :)
Bingo #8, keep the tips coming. This is my second week of crossfit and I couldn't have done it without you man!
did "Karen" this morning 3:57
this afternoon did "99 Problems" with my ship's workout club:
Set 1: 99 Crunches, 9 Burpees, 99 High Knees, 9 Push Ups and a 99 Second Wall Squat
Set 2: 88 Crunches, 8 Burpees, 88 High Knees, 8 Push Ups and a 88 Second Plank
Set 3: 77 Crunches, 7 Burpees, 77 High Knees, 7 Push Ups and a 77 Second Wall Squat
Set 4: 66 Jumping Jacks, 66 Crunches, 66 Second Wall Squat, 6 Pushups and 66 Lunges
Set 5: 55 Jumping Jacks, 55 Crunches, 55 Second Plank, 5 Pushups and 55 Lunges
Set 6: 44 Jumping Jacks, 44 Crunches, 44 Second Wall Squat, 4 Pushups and 44 Lunges
Set 7: 33 Crunches, 3 Burpees, 33 Second Wall Squat, 3 Pushups and 33 High Knees
Set 8: 22 Crunches, 2 Burpees, 22 Second Planks, 2 Pushups and 22 High Knees
Set 9: 1 Minute Raised Plank, 2 Minute Bridge and 30 Second Side Planks (each side).
20# ball, 8:42
quads. on. fire.
16:50 20# ball. I will get better next time. Still in my infancy but doing all RX's required so I am feeling good about it.
2011-02-06: 8:38. Tabatta/8/rnd until last. Easier!
2009-08-20: 9:28 (17 pd/around 9 feet)
Think I could have rest less, but happy with time and sweat amount.
With a 25 pounds med ball at 10feet high 8:42
7:29 PR from Littleton CO. Yahoo. GO BRONCOS.
9.31.77. As rxd.
9:03 (Think this is a PR at this wt. )
AMPed @31: wow Ann...sub-4! Holy Smokes, and then that craziness on top of it. Whoa.
Still sore after Filthy Fifty at Albany CrossFit on Thursday noon, and drop-in at Cooperstown CrossFit on Wednesday; thanks Jason at ACF and Dan at CC for loads of fun!
Rest Day today and work Rx'd!
Tomorrow back in the barn!
20lb ball, 8ft target
10:05(PR) previous PR - 10:41
PR. Full ROM each rep. Sucks to be short on this one.
Good warm-up. 14 pound ball at ten feet. 10:43 40M/220 ninth crossfit workout. Shiver me timbers! Cool down wash car.
10kg ball at 8ft tgt.
6:57, dysfunctional, homemade wall ball; outside, 30 degrees
8rd tabata 55lb hang power cleans
karen with 14# ball at 9ft target
only a 15# and 8# med ball at home gym, so I 200 WBs w the 8# med ball: 7:30
20# ball, 8'target, 6:35
Used 20# salt bag because I don't have a med ball.
9 1/2 ft target
20# slam ball
Hit a serious wall at 130 no pun intended:)
CrossFitting for almost 4 years, first sub 10:00 min Karen. Very pleased.
11:55 rx'd. I HATE wall ball shots.
12lb ball is my only option. 6:50
6m55 as rx'd
First time with 'Karen'
Dedicated to the mother in law of the same name who is staying with us this weekend. . . (Equally as ruthless)
Broke them into sets of 25 with tiny pace around garage to reset the head. Worked really well though my legs are contradictarily like stone and jelly at the moment!
Should gotten sub 8. Maybe next time. Think Angie will be next girl?
3 rds of:
50 dumbell thrusters with 40#
15lb ball (biggest one at the gym), managed a nice time of 7:33! Warm-up was 2 Mile run & follow-up was 45 min. of chest lifts.
*This one was a fire-breather!!!
9:39 with 45lb thrusters (PR)
With kids, did local cf box 9:30am saturday partner wod:
2 rft of
100 one-hand kb swings
100 one-hand kb push press
100 kb russian twists
100 kb goblet squats
27:40 for my partner and me, switching off when we ran out of gas, generally 10-20 reps per person, then a switch -- kid there too, she did 29:48 with her partner.
Partner & I used 20kg kb for most of the time, some 24kg for swings. Kid and her partner used 8 and 12kg kb's
Couple hours later, still dicey to walk ;)
6m55 Rx'd first time and with a dirty cough so pleased with that.
First time handling 'Karen' and dedicated to the mother in the law of the same name who is staying with us (and just as gnarly)
Broke into 6 sets of 25 and used a 9kg slam ball.
Short step away between sets to reset the head and avoid hitting the wall.
Trapped at home with a crying infant and had to get creative... subbed 100 thrusters with a 35# bag of dog food! ~7mins.
first time I tried this, loved it!
9:39, I question if the height was exactly correct *counted up cinder blocks
I broke it up too much, that is my goal - to break it up less
First workout with my homemade 10kg med ball. Fantastic. Finally was able to do a workout as Rx'D: 12:54 w/10kg yeah!
26 / M / 5'9" / 140lbs
Way off my PR. My shoulders are still smoked out from the rings WOD the other day.
29 / M / 5'10 / 208lbs
25lb ball 150 full squat/extension
Not sure if that's even a good time for me 1st time doing exercise. Def exhausting
9:02 as rx'd
Good quality shots and squats.
Looking back through my logs I think this is my first Karen as rx'd. Previously subbed 20 dumbbell thrusters or 45# thrusters. Anyways, about a 50 second pr over non-rx'd.
9:15 as rx'd. Much harder than expected.
With shoulder press/strngth work.
Terrible burn. My heart hasn't beat this fast for a long time.
A little more longer and I would have had total muscle fatigue. My legs did not like me walking back down the stairs.
Bored by 25 yrs of weights and running
First day trying crossfit
Got to 33 and then had to take first of probably 6 breaks, so about 15 minutes for 150. Legs like jelly
I'm used to hourlong workouts so still getting my head around the adequacy of 15-20 minutes per day.
12:35. Used 16 inch box which appeared to be hip crease below knee.
subbed 2-20lb Dumbell thrusters for wall ball.
big ball to I beam made it hard to catch
Only had 9 ft ceiling in garage otherwise rxed
20# dumbbells. Tomorrow 26.2 at Disney.
Subbed 41# thruster for Wallball
150 thrusters, 41 pound barbell
Subbed 45lb Thrusters
This is 2:03 slower than last time, in May 2010.
Only had a 12pd ball everything else rxd. Not nearly as bad as I thought but probably harder with a 20 pd ball.
As rx'd 8:26
Video taped it to see how many no reps I did.
Did 154 in total - 21 no reps, 9:30. Tough to no rep yourself in the middle of such torture.
1st attempt-clocked hit by someone else's wall ball after 70 reps and time lost so had to start over.
2nd go at it.
Scaled to 7kg med ball
CFWUx3, swam 750m earlier today, outside tonight, excellent spring like temps!
as rx'd 7:47
cute wife did 50 wall ball, 9ft, 10lb ball,approx 4:30
Subbed tyre thrusters, other wise as RX'd.
Roachy: 8:03 Well done!!!!!
quads, glutes, and hip flexors are jello.
8.36 as Rx'd
Still no wallball :(
So today we repeated the 7 minutes of burpees. Not a good day for either of us; I don't know whether we were tired this morning or whether it is just the last 6 days of crossfit exercises nonstop...
me - 91
nephew - 101
tomorrows a rest day for us and then we will start at it again on monday.
150 with 22# wallball to 9'10"
used about 25 pound container of oil at work, all i had. no gym. I had to take breaks unfortunately
10kg ball at 8' tgt (restricted tgt options).
As Rx'd - 9:30
M/29/165/Sea Level/13 Jan 13
sub wallball for thrusters
20min (post workout)
not happy, but first time doing 150, so will be doing this one again in a month.
9:30 45/165/5'5" 20lb ball
8:22. That went poorly. My shoulders were smoked from the rings the other day. No excuses.
Made up on Sun, 130113
As RX'd - 5:38
Have the 10 and a 22. Figured faster was better
Bryant - 6:35 Rx
Me - 9:14 Rx
20 pound ball
Due to low ceilings at home and nasty conditions outside I decided to modify this one to:
150 reps med ball clean and thrust.
Obviously easier than wall ball shots because although unbroken it took me longer than my PR on Karen (8:35).
The distance the med ball travels should be about the same on both exercises and the same should be true for the amount of work that needs to be done.
I guess the wall ball shots are faster and require more explosiveness and precision at the same time which makes them more tiring.
I'll try Karen again as soon as the weather improves.
no WB setup, thrusters with 45 lb bar (not even close to the real thing), was thinking 75 would be appropriate but did that in 3:48?, so I did another 25, 4:58 (should've kept going though), not all the way down due to continued poor flexibility s/p broken ankle
2 mile run @ 13:40. 150 wallballs as rx'd @ 7:30. 1 year doing crossfit ; about 2 months of clean eating. Feels great!
9:33 with 8 kg medicine ball
5:25 as RX'd-first time...
subbed 150 thrusters (2 x 7kg dumbells)
Felt it more in the shoulders which probably means I'm not driving out of the squat enough
squat and lift over head
Subd for 10 lb dumbells thruster
3 Mile Run
20 20# Dumbell Thrusters
25 K's to E's
Did this today (as makeup from Sat.) after doing Lynne:
8:18 (18# ball)
Completed 150 40-lb thrusters.
total time = 12:54
12:30 subbing 45# thrusters. shoulders on fire slowed me down to sets of 10 just trying to get through it. Need shoulder strength work
150 DB thrusters #25-- 16:32
10:05 with a 16# wall ball in 45 degree weather last night (had to make-up the WOD). I've been trying to push myself hard as I am just getting back into CrossFit after being out for about 4 months due to breaking the arch of my right foot (Lis Franc Fracture).
8:49; had to alternate sets of 25 w/partner since only one ball.
88 reps, 17 lb ball
150 reps, 9kg Med Ball 20ft
17:45 its a start
Rxd 5:55 PR by 3:03 (!!)
as rx'd, and split it into 50-30-30-20-20 with the shortest break I could handle
Attempted after completing "Lynne" as rx'd -
100 shots, ten ft throw, 15 lb ball and done! Couldn't get the other fifty after doing another WOD already.
Tam 6:40 (10) - 100 reps
Jason 5:55 (14)
Aaron 6:11 (6)
Ricky 12 (10) - in season (:20 sec every minute on the minute)
Murley 6:18 (14) pr
Mr. Wonsil 7:39 (14)
Mama V 7:01 (10)
Amy 7:32 (10)
Alison 7:27 (10)
Connor 7:59 (10)
Bubs 9:35 (14) pr
Coach Brian 2:45 (14/65 reps)
Mrs. Pip 5:31 (10)
Crystal 6:40 (10)
Jamie 6:24 (6)
Joyce 7:08 (6)
Mrs. Carey 6:30 (10)
Kyle 7:54 (10)
Sandi 7:12 (6)
Sim 9:24 (14)
Pudge 8:03 (10)
Mr. Carey 8:08 (14)
Did 150 x WBS not timed, broken by 30. Then worked to 295 x 5 DL. 480th.
25 lb airballs in garage
110206 - 6:16
100513 - 7:03
090323 - 8:10
080807 - 8:43
wendler: squat-270# for 12
side note pr 58 du...small number but i was overly excited in this little bodybuilding gym i was in
6:50... Next time gonna try to break it into 75 and 75.
First time doing Karen. 15.5# ball at ~10' target
(Started w/14#, dropped to 6# soon after : )
Warmed up w/rower, jump rope & situps.
thursday 1/17/13 5pm
did 1/2 with actual wall-ball shots
can do as rx'd next time.
CFWU-2. No upper body. Left shoulder hurting. Superman. Row 500m.
Planning to do filthy fifty today, but hurt calf again while doing box jumps.
8:18 - all time worst. Used big ball at home on side of PU bar. Mentally not tuned in since I had shoulder & calf injuries. Didn't even get to 50 before breaking.
Small wallball at house. Outside. Touch base plate of deck.
Pretty good job pushing. Could eliminate some breaks. 57 unbroken. Then 15 or so after that.
Used large wallball for first time. Affected time by over 1 min. Need to keep ball balanced with weight at bottom.
CFWU (3 rounds):
10 OH squats
10 back extensions
10 sit ups
8 pull ups (strict; improved from 5 prev.)
150 wall balls: 15min (only 15 straight to start)
150 Wallball shots (14 lb. ball)
50 Double Unders
150 WBS (5 kg ball)
Approx 8 foot target
4 days in a row. Cindy yesterday. Gym only has 5kg medicine ball. First time doing WBS.
first time doing Karen
Snatch x3 @135
"Karen", 1st time--150 wall ball shots, 10 lb medicine ball, 10' target.
does anyone know where the athlete's red nanos (in the C+J video) are from? i can't find those anywhere
25# ball to 8' target.
37 yom 213 lbs
Previous best was 11:11
One of my faves!!
Probably one of my least favorite movements and least favorite workouts EVER!!! Gotta work on my weaknesses though right? 7:33 RX'd (21 second PR from last time!!) :D
as rx'd 8:13 (PR 6:08)
wall balls are killing me lately
16:32 subbed 20lb dumbbells (new born)
07:29 wall balls with 20lb rice bag - broken into 30's)
11:08 (35lb db thrusters - broken into 25's)
Tried sets of 20 but had timing wrong. Try 10 sets of 15 next time.
10 rds of 15 reps, rest till 1 minute mark.