August 5, 2013

Monday 130805

"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 130513.

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CrossFit Level 1 Certificate Courses: Rainier CrossFit, CrossFit Invoke, Peak 360 CrossFit, NorCal CrossFit, CrossFit Columbus, CrossFit North Atlanta, Alamo CrossFit, CrossFit Morristown, CrossFit Fury, CrossFit Montreal, CrossFit BCN, CrossFit Twente, CrossFit Rev X, CrossFit Singapore.
CrossFit Coach's Prep Course: CrossFit One.
CrossFit Kids Courses: CrossFit Vitality.


"Designing The Pig" with Rob Orlando - [video]

Posted by Pukie at August 5, 2013 5:00 PM
Comments

Oh Canada! Thank you Denise and all the great staff that made the Level 1 Montreal a great experience! M

Comment #1 - Posted by: Martin at August 4, 2013 5:25 PM

thx joey pour ton enthousiasme tu es un super de bon coach :) level 1 crossfit trainer montreal hell yeahhh :)

Comment #2 - Posted by: jonathan pelletier at August 4, 2013 5:49 PM

Thanks CrossFit North Atlanta. The instructors were awesome! They were all nice and informative and very funny! They made it fun. :) I loved it!

Comment #3 - Posted by: Lisa Earley at August 4, 2013 5:55 PM

Great Level 1 Seminar. Thanks to the staff for a great weekend. Thanks to NorCal CrossFit for hosting.

Comment #4 - Posted by: Troy Broddrick at August 4, 2013 6:02 PM

running 500 meters, rest as Rx
40 min

Comment #5 - Posted by: daniel chuaire at August 4, 2013 6:04 PM

Classy coach's prep at Reebok One. Great job by EC and the Austins.

Comment #6 - Posted by: Shaun Lascano at August 4, 2013 6:08 PM

Had a great time at Crossfit Singapore for the CFL1 seminar. High level coaches and met new friends! Now just waiting for the dreaded results!

Comment #7 - Posted by: Sham Ahmad at August 4, 2013 6:10 PM

Well done Rob! You should be proud. Can't wait to get one. Do you know when they'll be available?

Comment #8 - Posted by: Tim Gagne at August 4, 2013 6:14 PM

CrossFit Kids is on top of its game with both content and methods. The staff knew their stuff and they taught it well. Great weekend! Awesome job, fellas!

Comment #9 - Posted by: Ben Sibley at August 4, 2013 6:18 PM

@Crossifit Morristown really admired all the athletes and instructors,very good job.Will start Crossifit tmw,
The humble interpreter

Comment #10 - Posted by: Arianna at August 4, 2013 6:39 PM

Oooooohhhhh Canada....

Travelled from KSA to get my L1 course and needless to say it was the best decision. Loved every second of the course. I was challenged, supported, and encouraged all the way through by some of the nicest people iv meet in the industry. Really felt part of a team, family, community.

Want to thank all the team that coached me throughout the weekend. Everything from lectures to practical sessions were delivered perfectly, professionally, effectively delivered.

We learnt worked out and laughed along the way... You guys certainly made it fun.

Thankyou again and hope our paths cross again.

Comment #11 - Posted by: Jill Calvert at August 4, 2013 6:43 PM

Tim Gagne--we are making some reinforcements to the structure and then we'll beta test it for failure. My guess is we are a few months away from a "finished" product that will come with a warranty.

Comment #12 - Posted by: Rob Orlando at August 4, 2013 6:48 PM

@ Arianna -
That is fantastic...best feedback ever!

Great job to EVERYONE at Morristown seminar. Continually humbled by the awesomeness of this community.

Comment #13 - Posted by: Dennis Marshall at August 4, 2013 7:07 PM

fork this - i'm not doin kelly. even kelly don't like 'kelly'!

Comment #14 - Posted by: Mel/40m/5'10"/180 at August 4, 2013 7:10 PM

Oh Canada ! Amazing seminar in Montreal. Thanks to Denise and all the seminar staff. We learned so many things...

Comment #15 - Posted by: Alexandre at August 4, 2013 7:10 PM

CrossFit Kids was even more informative then I imagined. All the guys did a great job and I learned so many new coaching tips that I can now use at North Atlanta Kids CrossFit program. Thanks!

Comment #16 - Posted by: Katheen at August 4, 2013 7:11 PM

Great weekend at Crossfit Invoke. Great team of trainers and feel very confident going into the test.

Comment #17 - Posted by: amy locklear at August 4, 2013 7:12 PM

Denise, Matt, Rick, John, Miranda, Joey...Thank you!!!!!! That was an amazing experience with you all! Thanks for hosting the American Crossfit-Montreal! I loved it! I promise to pay it forward!--Michelle

Comment #18 - Posted by: Michelle at August 4, 2013 7:19 PM

Denise, Matt, Rick, John, Miranda, Joey...Thank you!!!!!! That was an amazing experience with you all! Thanks for hosting the American Crossfit-Montreal! I loved it! I promise to pay it forward!--Michelle

Comment #19 - Posted by: Michelle at August 4, 2013 7:20 PM

This is my first post, mainly because I'm shy. But I have to brag on my wife, who started Crossfit with me at the end of March. We just got a rack with a pull-up bar last week, and got it put together this afternoon. My wife (45 yo) proceeded to do a workout that included 40 pull-ups, band-assisted (4 sets of 10). I'm so proud of her hard work since March!!!

Comment #20 - Posted by: Machiavelli at August 4, 2013 7:23 PM

What a great experience this weekend! Learned so much. Thanks Nadia, Matt, Doug, Lindsey, Joe, and Abi you were all great instructors! Can't wait to put this stuff to use!

Comment #21 - Posted by: Joe Shafer at August 4, 2013 7:24 PM

@crossfitmorristown - awesome staff... extremely knowledgable and learned a ton... very excited to see what kind of differences in power can be achieved with a few critical changes in my basic squats, dead lifts, kipping pull-ups and muscle ups! Really a great group of coaches ... thanks again!!!

Comment #22 - Posted by: katherine p at August 4, 2013 7:34 PM

RE: CrossFit Level 1, Atlanta @ CrossFit North Atlanta

This was my 2nd level one after a signifigant CrossFit pause due to sickness.

Coming back to CrossFit has been awesome, but whenever I participate in a cert, the kool-aid gets stronger.

Chuck, and his group of trainers were top-notch. I walked out feeling like a humbled newbie all over again - aware iof my weaknesses, better technique trained, and this second time around really drove home a lot of concepts tgat may not have solidified the first time around.

I have zero criticism.

--
Christian.

Comment #23 - Posted by: christian griffith at August 4, 2013 7:47 PM

Classy affair at Reebok One. Great job by EC and the Austins.

Comment #24 - Posted by: Shaun at August 4, 2013 7:58 PM

Yesssssss, Ohhhhhh Canada is on the MAP!!!! Thank you for all your energy and efforts this weekend. It was an absolute pleasure getting to know you all. Keep in touch :)
- Denise.

Comment #25 - Posted by: Denise Thomas at August 4, 2013 8:43 PM

I did this yesterday as prescribed 25:50.
I think Crossfit's daily WOD pattern is getting to me.

Comment #26 - Posted by: mikey at August 4, 2013 9:03 PM

As Rxd
39:59

Comment #27 - Posted by: Jinny at August 4, 2013 9:41 PM

Thank you Norcal Seminar staff! Most excellent session!

Comment #28 - Posted by: Herman at August 4, 2013 9:53 PM

RAINIER CROSSFIT!! Loved every minute of this weekend. Thank you so much for doing an amazing job and loving what you do...I hope I can pass on the passion like you do!

Comment #29 - Posted by: Traci at August 4, 2013 10:05 PM

Learned a ton @CFlev 1 Enschede thanks to the epic staff; James, Jonny and Hamish!

Comment #30 - Posted by: Jonas at August 4, 2013 10:54 PM

NORCAL, San Jose. Boz, Patrick, Katie, Sarah...everyone!! Thank you so much! I learned a lot! You all ROCK!

Comment #31 - Posted by: Maria at August 4, 2013 11:04 PM

Thanks to the leve1 1 seminar staff James, Jonny, Hamish and Jobst and CrossFit Twente for the awesome weekend, learned a lot!

Comment #32 - Posted by: Ruben at August 4, 2013 11:47 PM

Sub'd bar thrusters for Wallballs

39:25

Comment #33 - Posted by: Victor 26/175/6'1" at August 5, 2013 12:55 AM

29:51 rx

Comment #34 - Posted by: gb 46/m/71"/185# at August 5, 2013 3:08 AM

Completed in 35 min.
Beautiful outdoor WOD, except the 36 degrees and
after yesterday's deadlifts, I can't feel my but anymore, but I'm happy :)

Comment #35 - Posted by: Alberto at August 5, 2013 3:08 AM

Firstly to the Team at Cross fit Rev-X thank you for the hospitality your Box is Awesome!!

Huge thanks to Danny, Doug, Oliver, Ed and Lily, you guys were great to learn from I feel empowered from the advice and technique that you provided over the weekend.

Looking forward to continuing this journey.

Comment #36 - Posted by: James Wormald at August 5, 2013 3:14 AM

Five rounds for time:
Run 400 meters
15 Box jumps, 24" box
15 wall balls, 20# ball

25:09 (pr by 3:02 over 130513)

Comment #37 - Posted by: Joe Northside m/34/70"/195 at August 5, 2013 3:48 AM

Thanks James, Jonny, Jobst, Hamish & crossfit Twente! Had an awesome weekend! You guys are great coaches! Thanks for this experience!!

Comment #38 - Posted by: Jon at August 5, 2013 3:55 AM

Great Job Crossfit Morristown. I had a great experience.

Comment #39 - Posted by: Matt at August 5, 2013 4:08 AM

CrossFit Kids Cert held at CrossFit Vitality was beyond amazing! Thank you to the fabulous training staff for providing us with an inspirational weekend. Everyone should take this course. Let's get ready to go out and change lives!

Comment #40 - Posted by: Devin at August 5, 2013 4:24 AM

Great workout! 20:05 minutes total.

Comment #41 - Posted by: Brian Garcia at August 5, 2013 4:25 AM

33.32 Rx´d

Comment #42 - Posted by: Kim Stavik at August 5, 2013 4:33 AM

Had a blast at level 1 in morristown and learned a lot. Thanks to Dennis, Jen, Mel, Jason, Eric, and Keith. I hope to visit you all soon. Come see us in Jersey City.

Comment #43 - Posted by: Dave Greene at August 5, 2013 4:37 AM

M/31/5'9"/184#
26:48 Rx

Comment #44 - Posted by: Newmann at August 5, 2013 4:41 AM

Scaled to 4 rounds and 20 jumps and wall balls each round.
24:04

Comment #45 - Posted by: Kristina f/30/5'2"/115 at August 5, 2013 4:51 AM

26:13 as RXd

Comment #46 - Posted by: Clay at August 5, 2013 4:57 AM

Hooo caaanadaaa!!!
Merci à toute l'équipe crossfit pour cette fin de semaine. j'ai beaucoup appris grâce à vous.
And John have good time at Boucherville with your girlfriend lol

Comment #47 - Posted by: Léonard at August 5, 2013 5:03 AM

James, Hamish, Johnny, Jobst and CrossFit Twente, thanks for an awesome weekend!

Comment #48 - Posted by: Renato at August 5, 2013 5:13 AM

Crossfit kids course at crossfit vitality was awesome!! Awesome coaches and alot of great info! Highly recommend it for every trainer.

Comment #49 - Posted by: Aisha at August 5, 2013 5:19 AM

M/25/179/5'10"

Subbed Wall Ball Shots with 20# DB Thrusters

Time: 24.58

Comment #50 - Posted by: JoeyT Rochester at August 5, 2013 5:20 AM

F/51/5'6/120
3 rounds
Had to guess the 400 meters
30 box jumps 24 inch
30 thrusters with 1 pood kettlebell
28:55

Comment #51 - Posted by: D.S. at August 5, 2013 5:23 AM

Thanks to the leve1 1 seminar staff at Morristown, NJ. You guys and girls are the best. Thanks for a great weekend.

Comment #52 - Posted by: Ray Pollack at August 5, 2013 5:27 AM

Inspiring and motivating CrossFit Kids seminar at CrossFit Vitality! Thanks to the staff and demo team for a FUN and educational weekend! I feel prepared to start CrossFit Kids at CrossFit Gastonia in Gastonia, NC!!

Comment #53 - Posted by: Stacey at August 5, 2013 5:28 AM

@crossfitmorristown. There are not enough superlatives to capture how awesome the Level I at CrossFit Morristown was this weekend. Dennis, Jenn, Mel, Jason, Eric, and Keith know their stuff inside and out. Their classroom sessions were engaging and informative and the breakouts were a perfect balance of group management and precise instruction. Their commitment to ensuring our mastery of the Level I material was evident and their energy in every activity was impressive. Several coaches gave up their lunch hours and stayed late to answer attendee questions. These coaches are a true asset to our sport.

Comment #54 - Posted by: Ryan M & Pam M at August 5, 2013 5:37 AM

@Crossfit Morristown - what an awesome experience! A big thank you to all the coaches -Dennis, Eric, Keith, Jenn, Mel, & Jason! You guys were great and very knowledgeable! Im excited to get back into the box and start applying all that we learned! Thanks for a great weekend!

Comment #55 - Posted by: Jennifer Casto at August 5, 2013 5:54 AM

25/m/5'7"/183lbs

Worked on Cleans and shoulder presses then
Kelly 25:17 as rx'd

Comment #56 - Posted by: CGT at August 5, 2013 6:07 AM

SWOD:
Squat - 3 x 5 - 275, 285, 285lbs
Press - 3 x 5 - 125, 125, 125lbs
Squat Clean - 3 x 5 - 115, 125, 135lbs

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

Comment #57 - Posted by: murphinator - M/5'10"/185/39 at August 5, 2013 6:22 AM

forgot to post time, duh!

Rx'd in 30:11

Comment #58 - Posted by: murphinator - M/5'10"/185/39 at August 5, 2013 6:25 AM

As Rx'd, 30:35 on a beautiful, 60 degree NorCal morning.

130513: 30:23 w/ 15# ball

Comment #59 - Posted by: Jim R. M/50/5'8"/160 at August 5, 2013 6:31 AM

Stuck in filter? Gotta be kidding me! My time wasn't that bad!

As Rx'ed, 30:35

Last done 130513: 30:23 w/ 15# ball

Comment #60 - Posted by: Jim R. M/50/5'8"/160 at August 5, 2013 6:33 AM

2013-08-05: 31:36. "
2013-05-13: 29:13. Scale 10rnds: 200m/15's
2012-11-03: 33:01
2012-01-06: 30:12
2011-02-18: 29:23
2010-09-15: 26:13. Scale 20 wb's.
2010-02-03: 30:56
2009-05-30: 35:58. Thrusters.

Comment #61 - Posted by: gs at August 5, 2013 6:35 AM

23:36.9

18 lb. med ball
My 400s were probably 50 meters short.

Comment #62 - Posted by: Ben at August 5, 2013 6:42 AM

34:23

Comment #63 - Posted by: Ian J (M/31/5'6"/150) at August 5, 2013 6:42 AM

The L1 course at CrossFit North Atlanta was amazing this weekend. Thanks to all the seminar staff.

Comment #64 - Posted by: Jason S. at August 5, 2013 6:46 AM

North ATL Instructors - Awesome job! I learned a lot and you guys made it really fun. Keep up the great work.

Comment #65 - Posted by: Ryan Fogelgren at August 5, 2013 6:54 AM

Doesn't every girl travel with a little black dress and a kettlebell

Comment #66 - Posted by: D.S. at August 5, 2013 7:07 AM

32:36
10mph on treadmill

Comment #67 - Posted by: DLong (M/37/5'10"/185) at August 5, 2013 7:21 AM

F/30/5'2"/135
Kelly as r'xd in 29.12 I usually dread wallballs but I love box jumps so this wod was a good compromise!

Comment #68 - Posted by: Mel at August 5, 2013 7:23 AM

The L1 course at Goodyear, AZ was a great experience. The course is a must for anyone that wants to get a better understanding of the Crossfit methodology and its open source concept. I especially want to thank Michael Gardina for leading a great staff of trainers (Michelle, Nick, Nuno, Cameron, Stephane, Doug and Kristina). There was a great depth of knowledge and experience from all the trainers. That made the course extremely worth the time and money. Once again, I want to thank the entire staff for all the great work.

Comment #69 - Posted by: Esteban Garza at August 5, 2013 7:31 AM

As RX'd 45:58

Comment #70 - Posted by: joe bruce at August 5, 2013 7:39 AM

400m
Box jumps on reebock steps : 50 reps
Sub'd wall ball for barbell thrusters 15kg, 30 reps
5 rounds in 33:09:03

Comment #71 - Posted by: RJ at August 5, 2013 7:41 AM

400m
Box jumps on reebock steps : 50 reps
Sub'd wall ball for barbell thrusters 15kg, 30 reps
5 rounds in 33:09:03

Comment #72 - Posted by: RJ at August 5, 2013 7:42 AM

4min warm-up on bike

31:44

*used treadmill for run
*10lb med ball at 40 reps

30/M/69"/165

Comment #73 - Posted by: SGA at August 5, 2013 7:43 AM

Had a great time at the Level 1 in Columbus. The staff was awesome!!

Comment #74 - Posted by: Jeremy Lewis at August 5, 2013 7:48 AM

M/16/5'4 /127This is my seventh day of crossfit and defiantly the hardest workout..Kelly's a killer..
I substituted wall balls for barbell thrusters 50 pounds 18 reps
I feel like my time was terrible 40:12
Loving crossfit

Comment #75 - Posted by: Justin at August 5, 2013 8:42 AM

The level 1 class at morristown nj, was fantastic, we had great instructors and they were great people as well. It was a great experience learning from people are so good at what they do!!

Comment #76 - Posted by: Anthony Julius at August 5, 2013 8:52 AM

As Rx'd:
Roach - 31:53
Stephen - 30:48

Comment #77 - Posted by: Slayer 32/M/6'1/240 at August 5, 2013 8:54 AM

Male 49/69"/185

30:45 RX

Comment #78 - Posted by: JohnC at August 5, 2013 8:57 AM

Today's WOD felt so insane, 28:07.
That's a 1:13 PR from 130513.
22 inch box jumps, used 18 inches last time.
16# WB shots, same before.

Throughout today's WOD my 400s progressively got slower, by up to 30-seconds, while my box jumps and WB shots sped up.

Comment #79 - Posted by: Glorybelle (F/44/5'5/134) at August 5, 2013 8:59 AM

with 20" box and 8kg ball

35:24

Comment #80 - Posted by: Steve 22/174/5'11" at August 5, 2013 9:05 AM

Forgot to indicate I did the prescribed 5 rounds. I'm seriously wiped out.

@Machiavelli, high fives to your wife! That's awesome.

Comment #81 - Posted by: Glorybelle (F/44/5'5/134) at August 5, 2013 9:08 AM

Loved my course at Crossfit Morristown. It was great to be instructed by such accomplished athletes who shared their love of CF with the group. I learned much and was happy to share this experience with such a great group.

Comment #82 - Posted by: Christine at August 5, 2013 9:17 AM


"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 12 pound ball (Biggest they have)

31:40

Comment #83 - Posted by: RAD M/29/6'/165 at August 5, 2013 9:21 AM

M/49/170/5-11
44:36
Didn't have med ball. Substituted bar thrusters. What a butt kicker!!!! Still new to crossfit, hope I can move tomorrow!!

Comment #84 - Posted by: Mark at August 5, 2013 9:21 AM

First run of Kelly... It hurts lol

33:40

Comment #85 - Posted by: A Loper at August 5, 2013 9:41 AM

41:05 as rx'd. 2+ min improvement over last time. Still very SLOW and disappointing. Under 40 mins next time

Comment #86 - Posted by: Rowan (M/48/5'5"/150) at August 5, 2013 9:42 AM

Thank you to the Level 1 Seminar staff in Columbus this weekend. Truly a life changing experience! I look up to all of you!

Comment #87 - Posted by: Bridgette Sheeran at August 5, 2013 9:45 AM

32:35. Had to scale the wall ball throws....Im making one but the concrete is still setting. Did 20 throws with a 30 pound kettlebell. This was MURDER! The Florida sun is not forgiving for metabolic conditioning of this kind. Sweet lord Im LOVING crossfit. Stomps all the beachbody stuff out.

Comment #88 - Posted by: Ryan Brown at August 5, 2013 9:50 AM

46/F/5'4"/150
Kelly's a bitch... You know the WOD's gonna suck when Round 1 nearly kicks your ass.

39:25 as rx'd, 15# med ball, in heat & humidity. About a minute longer than last time.

Comment #89 - Posted by: Dawn at August 5, 2013 9:50 AM

Rx'd

29:57 (PR)

Comment #90 - Posted by: Alex M/23/6'0"/183 at August 5, 2013 9:56 AM

Hey all sad not to see any feed back from the alamo crossfit class. I had the pleasure of getting introduced to the backbone of crossfit. Amazing coaching staff. Thank you all for helping me bettrr myself. Cant wait to show everyone else the correct ways of a movement. Even tho walked out of there with my head hung low after the test. Hopefully we all see each other again

Comment #91 - Posted by: miguel fraire at August 5, 2013 9:56 AM

24:43 - subbed 20lb barbell for the ball.

Comment #92 - Posted by: Nick M/29/6'2"/168 at August 5, 2013 9:57 AM

Coach's Prep Course at Reebok Crossfit One was fantastic! E.C and the two Austins are extremely knowledgeable! Can't wait to put what I learned into practice...great job!!

Comment #93 - Posted by: Melanie Rossacci at August 5, 2013 10:02 AM

w/u - 20 min bike

WOD
20in box/ 16#WB

30:02

Battery totally dead!

Comment #94 - Posted by: Energizer Bunny at August 5, 2013 10:08 AM

34:33

Comment #95 - Posted by: Nikki at August 5, 2013 10:16 AM

Made up yesterday's 7 X 7 touch and go deadlifts.

Carole

75
95
115
125
135
145
155

Kevin

135
165
185
205
215
235
255

Comment #96 - Posted by: Kevin C. (M/54/5'11"/182) at August 5, 2013 10:19 AM

Nice PR's Joe Northside and Glorybelle! Really close Jim R.

Comment #97 - Posted by: Kevin C. (M/54/5'11"/182) at August 5, 2013 10:21 AM

Mike: Rx'd: 35:15

Jenn: 37:52, step ups 20" and 35# thrusters.

Comment #98 - Posted by: Jenn at August 5, 2013 10:35 AM

30:43 (PR is 24:44)

6 full minutes off PR -- that's what 100 degree noontime heat will do.

Comment #99 - Posted by: Bill M. m/48/5'3"/135 at August 5, 2013 10:44 AM

Awesome weekend @CrossFit INVOKE!!!!! Level 1 staff was fantastic!

Comment #100 - Posted by: jen r. at August 5, 2013 10:46 AM

As RXed, 27:14.

Comment #101 - Posted by: Andrew R at August 5, 2013 10:57 AM

Subbed run 400 m with row 500 m
23:02

Comment #102 - Posted by: Fred 39/176/78 at August 5, 2013 11:07 AM

CrossFIt Kids Staff and host-THANK YOU. So informative and a complete blast.

Comment #103 - Posted by: cara at August 5, 2013 11:16 AM

Glorybelle and Joe Northside, nicely done! Ya'll smoked me!

Kevin, nice DL progression. I was happy w/ my time, going up from the 15 to the 20# ball.

Bill, I lived outside San Antonio in the early 2000s...that heat is a killer! We'll see how you do in Nov or Dec. Saw your DL results yesterday--you definitely need more weight!

Comment #104 - Posted by: Jim R./50/5'8"/160 at August 5, 2013 11:22 AM

21:21, pack, 3 round option with 15 lb DB thrusters, 20 in (highest I could find) step ups and 500 m row

Comment #105 - Posted by: RussA at August 5, 2013 11:26 AM

M 43/185/6'
27.46. As rxd.

Comment #106 - Posted by: Mike at August 5, 2013 11:37 AM

@Glorybelle - nice pr

@Kevin C - thanks!

@Jim R - thanks, but you did quite a few more reps than I did ;)

Comment #107 - Posted by: Joe Northside m/34/70"/195 at August 5, 2013 11:40 AM

F/51/5'6/120
Just realized I ran 800's

Comment #108 - Posted by: D.S. at August 5, 2013 11:43 AM

Thanks to Coaches Erik, Juria, Mike, Vijay, and host Kevin at CF Singapore for great Level 1 course!

Comment #109 - Posted by: Dan Gedacht at August 5, 2013 11:56 AM

As RXed 25:12.
Been training crossfit for 2 months :)

Comment #110 - Posted by: Anders at August 5, 2013 12:05 PM

Bill M.-just doing this workout, in that kind of heat, is quite an accomplishment!

Comment #111 - Posted by: Kevin C. (M/54/5'11"/182) at August 5, 2013 12:09 PM

44:59. User error - I set up a 30" jump instead of 24". Oops.

Comment #112 - Posted by: Michael m/50/5'9"/175/MI Survivor at August 5, 2013 12:14 PM

Jim R. -- you're right about the heat down here. I set my current Kelly PR when it was much cooler. 60 degrees in NorCal sounds really good right now : )

And I do need more weight at home but I've procrastinated because 215 is enough for everything except squats and DLs, which I usually do at the gym.

Comment #113 - Posted by: Bill M. m/48/5'3"/135 at August 5, 2013 12:15 PM

Kevin -- thanks, although I always feel a little like I'm making excuses when I note extenuating circumstances such as the heat. And I meant to mention the other day that both you and Carole turned in really great numbers on TSE -- nice job.

Comment #114 - Posted by: Bill M. m/48/5'3"/135 at August 5, 2013 12:23 PM

Great Weekend at Crossfit Twente. Thanks to James, Hamish, Jobst and Jonny.

Comment #115 - Posted by: Jonas at August 5, 2013 12:24 PM

Jim R. & Kevin -- I responded to you both but the filter is really sensitive today. Check back later if you can.

Comment #116 - Posted by: Bill M. m/48/5'3"/135 at August 5, 2013 12:25 PM

Just flushed $1000 down the toilet instead of renewing my L1 cert this weekend. Same result.

Comment #117 - Posted by: Erik at August 5, 2013 12:32 PM

Sub'd bar thrusters: 36:59

Comment #118 - Posted by: Brandon L. at August 5, 2013 12:47 PM

Ohhhh canada!!! Thank you for the great course, help me alot

Comment #119 - Posted by: Kevin aizen at August 5, 2013 12:50 PM

Ohhhh canada!!! Thank you for the great course, help me alot

Comment #120 - Posted by: Kevin aizen at August 5, 2013 12:50 PM

Ohhhh canada!!! Thank you for the great course, help me alot

Comment #121 - Posted by: Kevin aizen at August 5, 2013 12:51 PM

m/43/5'8"/180

5 RFT
400m run
30 box jumps 24"
30 WB 20# 9 1/2'
47:09--yuck.

last time 36:30
Paying for having too good of a time on vacation!

Comment #122 - Posted by: Mike Andridge at August 5, 2013 12:53 PM

52:09
F/46/5'5"/140

Comment #123 - Posted by: Karen at August 5, 2013 12:53 PM

@Estaban It was a pleasure meeting you this weekend and you did great!
@Erik Thank you for the constructive criticism.

Comment #124 - Posted by: Nick Thomlison at August 5, 2013 12:57 PM

started with four sets of front squats
185 (3), 205 (2), 225 (2), 225 (1)

Then four rounds of Kelly, running on treadmill
25:10

Comment #125 - Posted by: JRL M/29/5'8"/160 at August 5, 2013 1:04 PM

correction, not as rx'd: did 30 inch box jumps not 24

Comment #126 - Posted by: JRL M/29/5'8"/160 at August 5, 2013 1:06 PM

Thanks for the shout outs, Kevin C, Jim R and Joe Northside.

Several hours later and I am still feeling this WOD. I kind of wish I'd scaled back on the box jumps and wall balls.

Who is this Kelly and why does he/she insist on inflicting such torture? :p

Comment #127 - Posted by: Glorybelle (F/44/5'5/134) at August 5, 2013 1:09 PM

21:45

Comment #128 - Posted by: Nicholas (M/28/5'10"/173) at August 5, 2013 1:11 PM

Thx to Denise and the wonderful coaches! Had an awesome time at the Level 1 and learn a lot!!

Comment #129 - Posted by: Julie L at August 5, 2013 1:16 PM

32:43 as rxd

Comment #130 - Posted by: SB at August 5, 2013 1:18 PM

Was in Minneapolis Y....
2.5 Mile Run
17:20
Then
2 Rounds
30 Box Jumps
30 20# Thrusters
9:08
Then
20 K's to E's
25 PushUps
Last time in FW
4 rounds
400 M Row
25 Box Jumps
25 15# Dumbell Thrusters
22:28
Good Workout
Then
50 Weighted Sits

Comment #131 - Posted by: dyagg at August 5, 2013 1:19 PM

M/47/6'1"/175
34:48 RX

Comment #132 - Posted by: Henry at August 5, 2013 1:20 PM

20:10 Rx'd. Sucking wind.

Comment #133 - Posted by: Ethan Skog at August 5, 2013 1:21 PM

7 reps
Deadlift 7-7-7-7-7-7-7 reps
(185, 205, 215, 235, 257, 257, 235)

HSPU's 7 reps (in between sets of DL)

For each set, touch and go at ground only.

M/52/194lb

Comment #134 - Posted by: Mazz at August 5, 2013 3:04 PM

CFSB back squat 3-3-3

200-215-230PR


Then, Kelly, scaled to
3 rounds of:
run 400m
box jumps x15
12lb wall-ball shots x15

13:05

I got the post-WOD cough for the first time in a while...

Comment #135 - Posted by: BC at August 5, 2013 3:06 PM

43/m/178
As rx'd

23:30! (pr is 23:18)

Comment #136 - Posted by: Jackm at August 5, 2013 3:48 PM

31:15

30:24 (Nate)

Rx'd w/400's cross-country behind barn on a gorgeous upstate NY day!

Comment #137 - Posted by: james.patrick [M/51/66"/135] at August 5, 2013 3:50 PM

37:04 PR by 2:01

Sub 35# dumbbell as do not have height for wallball.

F/42/127/5'9"

Comment #138 - Posted by: Trina at August 5, 2013 3:56 PM

30:33 Rx'd
Almost exactly 1 minute slower than when I did it on 130513 for the first time. Wall Balls just killed me today!! Maybe the huge amount of Sour Patch Kids and beer I consumed late Sunday night
had something to do with my performance today!
M/29/5'9/170

Comment #139 - Posted by: Joel C at August 5, 2013 4:02 PM

29:44

Comment #140 - Posted by: pachecoabu at August 5, 2013 4:06 PM

29:44

Comment #141 - Posted by: pachecoabu at August 5, 2013 4:06 PM

Sub'd 45lb barbell thrusters for wall ball
43:50

Comment #142 - Posted by: Ryan M/26/5'8"/155 at August 5, 2013 4:15 PM

M/36/5'4"/144lbs
As RX'd
27:13

Comment #143 - Posted by: Matt Burritt at August 5, 2013 4:16 PM

Time: 34:45
M/19/70"/180

Comment #144 - Posted by: ccw at August 5, 2013 4:17 PM

Five rounds (scaled)
indoor cycle 1000m
20 Box jump, 24 inch box
20 Wall ball shots, 20 pound ball
31:00

Comment #145 - Posted by: lucio1928,M/41/182cm/96kg at August 5, 2013 4:20 PM

3 rounds (due to heat) 21:12

Comment #146 - Posted by: abh f/27/5'5/130 at August 5, 2013 4:51 PM

Pearl Harbor at noon outside 95 degrees

25:27

23:00 (Jason)

Comment #147 - Posted by: Greg at August 5, 2013 4:58 PM

27:48. Rx'd

M/36/5'11"/187

Comment #148 - Posted by: Dan at August 5, 2013 5:09 PM

Awesome kids seminar at Crossfit Vitality. Could not have asked for a better seminar staff. Excited to get our kids program going at Crossfit Pulse!

Comment #149 - Posted by: Mary Catherine at August 5, 2013 5:09 PM

3 rounds 22 min.

Comment #150 - Posted by: scfd1_9607 at August 5, 2013 5:10 PM

F/26/5'3/125lbs
20" box
14lb wall ball
Time: 26:20

Comment #151 - Posted by: Jamie P at August 5, 2013 5:11 PM

28:33
with 45lb thrusters for wall ball

Comment #152 - Posted by: MAGNUS 27/5'8"/155-160 at August 5, 2013 5:11 PM

(22:59.1) 15lb Med ball Missouri and "HUMID"

Comment #153 - Posted by: Ben at August 5, 2013 5:13 PM

24:12. Male 6'3 215lbs 33yrs old.

Comment #154 - Posted by: Rick z at August 5, 2013 5:14 PM

25:10 had to use a rock for the box jumps.
Remember to check around the rock you are going to be using for a hive full of bee's so you don't get a surprise on the last set of jumps.

Comment #155 - Posted by: Eric at August 5, 2013 5:20 PM

22:59 as rx
PR

M/32/205

Comment #156 - Posted by: Tony b at August 5, 2013 5:26 PM

34:36
M/5'6"/170/52
Treamill
20" box
16lb ball

Comment #157 - Posted by: Bryant at August 5, 2013 5:50 PM

3 rounds 29:15 as rx

Comment #158 - Posted by: Wendy at August 5, 2013 6:13 PM

No PR today, 27:45. Last time 24 and change. Hot summer!

Comment #159 - Posted by: Kurt M/39/185 at August 5, 2013 6:14 PM

22:09 as rx'd.

Datarock to power me through.

Comment #160 - Posted by: patchkey m/29/155/5'9" at August 5, 2013 6:54 PM

42:04, subbed 45 lb thrusters for the wallball shots

Comment #161 - Posted by: Joey F M/25/5'10"/180 at August 5, 2013 7:07 PM

27:30 as Rxd

Comment #162 - Posted by: Bud at August 5, 2013 7:17 PM

M/48/5'8"/188
Rx'd 33:59

Comment #163 - Posted by: Mike D. at August 5, 2013 7:20 PM

23:46- 3 rds.

Started Crossfit again after wrapping up college back in May. Today's WOD was the same WOD I did on my first day. I improved my time by 12:47 in 3 short months. Also saw significant improvement in the deadlifts yesterday. Results come with hard work!

Comment #164 - Posted by: Paul B at August 5, 2013 7:25 PM

36:35

Comment #165 - Posted by: BPemberton at August 5, 2013 7:28 PM

A BIG shout out to CrossFit Kids Staff! Thanks for an awesome experience!!!

Comment #166 - Posted by: Brandon at August 5, 2013 7:37 PM

34:25 sub'd 250 meter row for the run. Had to.

Comment #167 - Posted by: Barrett at August 5, 2013 7:40 PM

30:59 rx

Comment #168 - Posted by: Matt m/30/170/5'9 at August 5, 2013 8:00 PM

The L1 seminar in Goodyear was amazing! The only thing that would have made it better was if it was an extra day or two:) The training team had such great energy and were so knowledgable. Thank you again Mike, Michele, Nick, Nuno, Cameron, Stephane,Doug, and Kristina!

Comment #169 - Posted by: Terra at August 5, 2013 8:21 PM

Only 20 reps but rest as rx'd 28:16 (and this includes the time I had to wait for the makeshift 24" box I was using)

Comment #170 - Posted by: Zach at August 5, 2013 8:30 PM

homemade 15# bowling ball wallball

29:23

lighter ball subtracted almost 5 min off my last time round

Comment #171 - Posted by: Windlord at August 5, 2013 8:31 PM

27:18 as Rx'd

Comment #172 - Posted by: phill 37°21'41"N 118°23'43"W at August 5, 2013 8:42 PM

PR for me on this!

WOD: 22:55. Rx. Prior PR is 24:56, so I beat it by over 2 minutes.

Strength WOD: CFFB amateur. 3x5 BS (+15#) and 3x5 press (+5#).

Comment #173 - Posted by: Gavin at August 5, 2013 8:53 PM

@Glorybelle? Who is Kelly? That's a story every CrossFitter should learn.

Kelly Moore, one of the toughest women you'll ever meet. She was one of the original online members back in the day. She DESTROYED all types of records with weights and met cons. The guys couldn't keep up with her.

She mentioned to Coach how she hated wallballs and box jumps and so what did he do? He made a WOD just for her and named it after her.

In April of 2005 Kelly made it's debut, and Kelly Moore responded by saying: "Very funny Coach!! A benchmark WOD of my very own consisting of my most difficult exercises....:)"

see http://www.crossfit.com/mt-archive2/000751.html

Comment #174 - Posted by: Gavin at August 5, 2013 8:57 PM

5 rounds of:

300 meters run
30 box jumps
30 wallballs (18lb)

30:20

@CrossfitCumbaya - Ecuador!

Comment #175 - Posted by: Esteban Lopez at August 5, 2013 9:20 PM

5 rounds of:

300m run
30 box jumps
30 wallballs (18lb)

@CrossfitCumbaya - Ecuador!

Comment #176 - Posted by: Esteban Lopez at August 5, 2013 9:21 PM

37:17

Comment #177 - Posted by: Pacers at August 5, 2013 9:33 PM

20:20

Scaled to 3 rounds

Comment #178 - Posted by: Brett (25/M/188cm/77kg) at August 5, 2013 10:10 PM

M31, 6'5" 220#

24:42, scaled to a 20" box since its been a long time and feet were still sore from the walkin last week.

Comment #179 - Posted by: JB at August 5, 2013 10:27 PM

Rest Day: Sprained ankle
Être prêt
M/55/6’/210

Comment #180 - Posted by: Pete In Sun City at August 5, 2013 10:57 PM

27.40 as rxd

Comment #181 - Posted by: Vikram at August 6, 2013 12:22 AM

32:30 as rxd, Running on a treadmill

Comment #182 - Posted by: Tim at August 6, 2013 1:17 AM

28:50. Returning from 1 month off due to rib.

Comment #183 - Posted by: Xman at August 6, 2013 1:38 AM

Kelly RX - 26:35

Comment #184 - Posted by: Cobus at August 6, 2013 2:21 AM

Ran 10mph. As rx'd:

32:25

(1/7/12: 35:40 after 3-month layover)
(2/22/11: 30:30 all unbroken)

Comment #185 - Posted by: dsm19 M / 34 / 6'0 / 210 at August 6, 2013 3:35 AM

M/27/5'8"/145
41:25
Track on second floor so have to account for stairs up and and down.

Comment #186 - Posted by: Justin at August 6, 2013 6:15 AM

Somewhere around 34 minutes.

20" Box jumps and 15# dumbbell thrusters with stairs inbetween... wow that was sick!

Comment #187 - Posted by: Boo Boo F/25/5'8/148 at August 6, 2013 7:15 AM

30:20 on treadmill.
- 12 lb Medicine ball (no 20 lb'ers at my gym)

first Kelly, next time I'll be pushing a little harder. Good sweat going though

Comment #188 - Posted by: Silas (M/27/6'/175) at August 6, 2013 7:20 AM

Kelly back in May was the last WOD I did in the afternoon, before switching to mornings for summer. It was 103 degrees that day. This morning, it was about 80 with light rain. Beautiful morning. Ugly WOD.

5/14/2013: 37:44
8/6/2013: 30:39

Scaled to 15 reps of box jumps & wall balls both times.

Comment #189 - Posted by: Roger in Phx at August 6, 2013 8:29 AM

As Rx'd : 40mins.
I paced myself to slow on the wall ball shots for the first two rounds

Comment #190 - Posted by: Max at August 6, 2013 8:42 AM

I did 28:25, last time 31:47. Very happy with time. Round 4 was toughest for some reason.

Comment #191 - Posted by: JP,M.A. M/50/69.5"/190 lbs at August 6, 2013 8:56 AM

M/36/135#/5'6"
Kelly

400m run(ish)
30 Box Jumps 26" box (its all i own)
30 Wall Balls

31:23

New Orleans Summer SUCK. Did at 10:30 am and its already 100 out. Lost focus in round 4 which was way to slow. Next time will be under 30 minutes.

Comment #192 - Posted by: Robert at August 6, 2013 9:03 AM

23:18

Comment #193 - Posted by: STRICK at August 6, 2013 9:20 AM

That was rough...41:52... Didn't have a 20 lb ball so I used a 5kg ball.

Comment #194 - Posted by: Jimmy 29/M/175/5'11" at August 6, 2013 9:50 AM

30:32 - VERY HOT- way off PR of 24:49

Comment #195 - Posted by: Jetté 44/M/5'11"/175 at August 6, 2013 10:31 AM

Jette -- Had to smile when I saw your post -- check mine at #99. Both our PRs and heat-influenced results are almost identical.

Comment #196 - Posted by: Bill M. m/48/5'3"/135 at August 6, 2013 10:50 AM

As rx'd 27:36

Comment #197 - Posted by: chrishadland at August 6, 2013 11:26 AM

Subbed 16# med ball...rest rx'd...33:14

Comment #198 - Posted by: Tim P. at August 6, 2013 12:47 PM

Anyone who did yesterday's WOD to their full potential shouldn't be able to do this IMHO.

Comment #199 - Posted by: Chris at August 6, 2013 12:53 PM

To clarify... you can do it; however, you probably won't be able to walk the next day. :-)

Comment #200 - Posted by: Chris at August 6, 2013 12:59 PM

A big thank to the group of instructors that made the level 1 course in Montreal what it was. You are very talented and a great source of inspiration. Although I aim for more ;) I will be very proud of myself if I can show half of the energy that you have when I will be coaching! Thanks again!

Comment #201 - Posted by: Marie-Pier at August 6, 2013 2:57 PM

38/m/174
Rx 29:14

Comment #202 - Posted by: ffkwill at August 6, 2013 3:13 PM

32:25

Comment #203 - Posted by: myles456 at August 6, 2013 3:22 PM

Rx'd 26:46

Comment #204 - Posted by: Trevor M/5'10"/195/28 at August 6, 2013 3:30 PM

M/41/6'4"/180#
40:49 Rx

Comment #205 - Posted by: Simon at August 6, 2013 4:49 PM

4x
wall ball 10 lb at 9ft
23:15
first 30 of wb were not 100%

Comment #206 - Posted by: mindy at August 6, 2013 5:23 PM

38 min, subbed #45 thrusters for wall balls. First 2 rounds with Basenjis.

M/172#/5'8"/32

Comment #207 - Posted by: Arcticrlf at August 6, 2013 5:24 PM

Thanks to the Columbus level 1 training staff. I learned a lot and especially about my own movements. PR'd my Fran today! 3:16 RX/ judged

Comment #208 - Posted by: Justin Oliver at August 6, 2013 5:58 PM

M/175/6'0/ CL1

Warmup- 3 rounds of

20 DU's
10 squats
10 push-ups
10 dips
10 pull ups

WOD- 5 rounds of:
* 400m run
* 30 box jumps, 24" box
* 30 wall ball shots, 20 pound ball ( I did 25lbs @ 10 ft)

35:29 ( 102 degrees, it sucked so bad)

Comment #209 - Posted by: Luis Estrada at August 6, 2013 6:10 PM

M/35/6'3"/200
27:02 - Step Downs all day from the box

Prev:
23:23 (PR)... I think I'm done w/ "Bunny Hop" Box jumps
26:27
24:09 (PR)
27:25

Comment #210 - Posted by: Ben S at August 6, 2013 6:10 PM

M/29/5'6"/180#

34:03 Rx'd

Comment #211 - Posted by: Alan K. at August 6, 2013 6:26 PM

400m run
15 20" bj
15 wb 14#

28min

Comment #212 - Posted by: Patrick A 29m/6'1/215 at August 6, 2013 6:35 PM

M / 33 / 6' / 205

Rx'd 34:45

Week 3 of Crossfit self trained

Comment #213 - Posted by: Rich Mast at August 6, 2013 6:41 PM

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

Time 13:53

Comment #214 - Posted by: Jeff Gebbie at August 6, 2013 7:17 PM

4 rds for time
400 m run
30 Box jump - 24 inch box
30 thrusters 15KG plate

22.44

Comment #215 - Posted by: jbob at August 6, 2013 8:20 PM

32:33, 45 lb thrusters for wall balls.

Comment #216 - Posted by: J.wood at August 6, 2013 8:38 PM

Thank you Mike Giardina, Stephane, Michele, Cameron, Nick, Nuno, Kristen & Doug!! You guys did an amazing job! Couldn't have asked for a better group of coaches. Truly appreciate your time, effort, knowledge and patience.

Comment #217 - Posted by: Barbara Headen at August 6, 2013 8:48 PM

M/38/193
Rx'd Kelly: 24:12
First time with this girl

Comment #218 - Posted by: Charlie at August 6, 2013 9:17 PM

27.19.

Comment #219 - Posted by: Dan Thomas at August 6, 2013 10:03 PM

First time doing kelly and it sucks
Both as rx'd

Me 23:55
Sam A 24:15

Comment #220 - Posted by: sam d at August 6, 2013 10:45 PM

1.5 hours after a 22oz beer and 15 wings at Buffalo Wild Wings for my birthday:
A rough 27:54 as RX'd
M/31/6'0"/185

Comment #221 - Posted by: Adam G at August 6, 2013 11:30 PM

rxed 24'18

Comment #222 - Posted by: matteolr at August 7, 2013 1:58 AM

4 rounds
400 meter run
30 box jumps, 24"
30 thrusters, 45 lb bar

19:42

Comment #223 - Posted by: MarkM/6'2"/200/m/37 at August 7, 2013 5:06 AM

24.30.

Started today (weds), saw it was a rest day so jumped ont his one.

Thanks

Comment #224 - Posted by: pete (1st day) at August 7, 2013 5:17 AM

"Basement" Kelly -
5 RFT of;

400m Treadmill run
30 box jumps 24"
30 Wall ball 25# ball to 8'

25:20 (24:44pr)

Comment #225 - Posted by: ART/M/44/5'5"/150 at August 7, 2013 5:31 AM

Subbed 45lb thrusters for wall ball.

4 rounds
30:18

Comment #226 - Posted by: Jay M/32/6'4"/235 at August 7, 2013 5:35 AM

Great times for the course in Singapore! Coaches were great! Thanks guys!

Comment #227 - Posted by: Peter at August 7, 2013 6:23 AM

M58/185/5'9"

38:24, 500M row and 30# dumbell thrusters subbed.

Comment #228 - Posted by: m weiss at August 7, 2013 7:40 AM

39:57
Splits: 7:46, 7:32, 8:05, 8:27, 8:05
Ran on treadmill. Barely above a walk on last two rounds.
BJs-12/10/8 per round
WBs-12/10/8...12/18 last round
HR ~190 at end...smoked!

Comment #229 - Posted by: PW56 at August 7, 2013 9:56 AM

40:20
Rx'd

Comment #230 - Posted by: Marty at August 7, 2013 10:42 AM

20 min amrap

10 rounds
10 push press 115pd
10 kn swing 1.5 pood
10 box jumps 24"

Comment #231 - Posted by: hollyhog at August 7, 2013 10:43 AM

13:24 (Scaled 50% - 200M/15 BJ/15 WB)

Compare to:
130513 - 14:41 (Scaled 50% - 200M/15 BJ/15 WB)
120106 - 28:56 rx'd
Jessica - 33:20 (20" box/10lb)

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

Comment #232 - Posted by: B. Rhaly at August 7, 2013 11:38 AM

Rx'd
36:03
M/31/5'6"/184

Comment #233 - Posted by: McNerney at August 7, 2013 2:00 PM

As Rx 27:24

M/168/6'/39 yrs

Comment #234 - Posted by: britishfireman1 at August 7, 2013 5:10 PM

130514 24.52
Today 25.40 rough sleep last night

Comment #235 - Posted by: wescampo at August 7, 2013 8:33 PM

42 min

Comment #236 - Posted by: megan at August 7, 2013 8:42 PM

32:41 subbed 600 m on treadmill.

Comment #237 - Posted by: Simon Boote m/42/14st/6' at August 8, 2013 12:21 AM

28:13 rx

Comment #238 - Posted by: fathertyme 35/m/6'/175# at August 8, 2013 11:22 AM

45/m/176cm/73kg

As rx'd

31:32 (last time 30:42)

Bolzplatz/Skateplatz

5:28, 6:24, 6:43, 6:45, 6:11

Had a hard time in the beginning and wanted to give up in round one but fought through. Sore from yesterdays 7x7 touch and go deadlifts. To my surprise in the end I was less than a minute slower than last time and probably could have even PR'd if I had had more faith.

Comment #239 - Posted by: Memuc at August 8, 2013 12:18 PM

27"47"

Comment #240 - Posted by: RAD at August 8, 2013 5:09 PM

44:20 brutal

Comment #241 - Posted by: Rob Hole M/45/5'10"/180 at August 8, 2013 5:36 PM

(8/8) 22:13...160/189/234
Scaled to puppies by mistake but worked out well
3 rds of: 400m / 15 box jump to 24" / 15 WB w 20#

Comment #242 - Posted by: Mike Scott M/46/5'9"/199 at August 8, 2013 9:30 PM

3 rounds
Aaron 16:23 (20"/10)
Alex A 19:02 (15"/10)
Alison 17:59 (15"/14)
Amanda 19:09 (plates/10)
Austin 26:21 (20"/air thrusters) - 2 rds
Collin 17:54 (20"/14)
Elizabeth 18:04 (20"/10)
Erika 18:36 (20"/10)
Erin W 16:09 (20"/10)
Frankie 23:00 (15"/10)
Jacqueline 19:03 (20"/10)
Jas 13:45 (plates/6)
Josh 13:43 (15"/10)
Katie 12:19 (20"/10) - 2 rds
Katie K 19:47 (15"/10)
Li'l Kim 18:07 (15"/14)
Ray 26:53 (plates/14/200m run)
Sydni 16:22 (row/20/10)

4 rounds
AJ 19:24 (24/20")
Aly 22:23 (20"/14)
Amy 25:50 (20"/10)
Barb 19:06 (plates/6)
Bubs 21:50 (20"/10)
Connor 23:47 (20"/10)
Murley 18:29 (20"/14)
Ricky 24:04 (20"/14)
Lauren 22:26 (20/10)
Pudge 26:58 (20/10)
Mr. Carey 28:10 (20/14)

5 rounds
Emma 26:17
Jason 25:00 as rx'd
Jay 22:42 as rx'd
Meghan 30:33 as rx'd
Jesse 29:30 (14)^
Buzz 24:44 as rx'd

Anita 19:35 (20"/14) 4 rounds
Wendy 20:59 (10/plates) - 3 rounds
Alex F 25:05 rxd

Comment #243 - Posted by: Champions Club at August 9, 2013 5:01 PM

44:35
running on treadmill

Comment #244 - Posted by: georgi, M/33/175cm/88kg at August 10, 2013 5:47 AM

M/23/5'11"/185

26:51.9

~400 meters for the run; box jump was probably closer to 20" than 24"; 20# DB thruster for wall balls

Comment #245 - Posted by: Miles Forks at August 10, 2013 10:45 AM

Made up on 130807-Wed w/the following subs:
Run 400M - as RX'd
30 Box Jumps @ 24" ht (subbed 30 double unders; the gym I was using frowned heavily on my using their benches to jump onto)
30 Wall Ball w/20# ball (subbed 30 thrusters w/1ea. 20# DB in ea. hand)
Time: 25:24

Compare to 130513 (RX'd): 28:45
Compare to 121030 (RX'd): 30:55

Comment #246 - Posted by: fargingbastige (M/46/6'0"/195) CrossFitter since 1 May 2012 at August 10, 2013 3:19 PM

Male 5'11" 209 50 years old. Did 45lbs thruster and 26" box jumps . Can get good times on non-running workouts . Any tips on improving when you hate running and have a sciatica issue ? Would be greatly appreciated..

Comment #247 - Posted by: Kwaney at August 10, 2013 7:26 PM

Did Kelly today with my CF peeps:
26:53 Rxd. Calves obliterated from my WOD Friday.

SO, I have been thinking, Why doesn't CrossFit.com utilize the same technology for the daily WOD "comments" section everyday as Facebook or Twitter? I always see a bunch of people talking to each with @'s and such and kind of becoming friendish on here when posting WOD times that if we had the ability to "comment" on someone elses post directly it would be easier.

For instance, if a person is new to CrossFit and has a question, instead maybe thinking they were ignored (not knowing to scroll down and look for certain cues) some one could have the option to directly answer the Q's. This technology is definitely out there and have seen it on CrossFit Box websites (see Mayhem or CF New England) and just rinky dink Blog.

Just a thought. Love your work HQ!

Joe

Comment #248 - Posted by: Mighty Joe at August 12, 2013 3:03 AM

29:45

Comment #249 - Posted by: Jeff at August 12, 2013 3:13 PM

as rx'd 27:52

Comment #250 - Posted by: Bells at August 14, 2013 12:45 PM

M/41/5'11"/204

16 lb. ball.
20" box.

4 rounds in 24:57.

Compare to 121030: 3 rounds in 27:43 (8kg ball, 24" box).

Comment #251 - Posted by: Jose-Luis Morales at August 16, 2013 8:40 AM

m/39/5'9/183
CFWU-3. No upper body third. Superman. Burgener. DU.
29:30
From home. At least better than last time. Runs still real slow. BJ slow & steady. 1 count pause between most reps but only extended break around 17. WB not too bad. Shorten breaks. Pretty easy to get ball to mark. 12+10+8 for most part
5/13/13: 31:24
Terrible. Started off that way & stayed all the way through. All 3 exercises bad. Runs slow. BJ broken to 12+10+8 for most part. Better when I landed on balls of feet/midfoot at bottom & heels on top of box. WB broken to 10's most of the way through. Need to limit to 2 breaks next time!
5.19,5.57,6.28,6.58,6.43
10/30/12:29:11 OK. Worst ever. Need to push harder on runs. 5.12,5.43,6.02,6.11,6.04
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 #252 - Posted by: jrm at August 18, 2013 6:50 PM

M/33/5'7"/168
RX 27:27

Comment #253 - Posted by: Mark Salzman at August 20, 2013 7:30 AM

28:25 as rx'd

Huge effort and room to improve on time; good outcome for just returning to Crossfit after a long hiatus. Partitioned the reps into sets of roughly 10; can tighten up the reps to cut off a minute or two. Ran at about 8.5 mph; could probably bump that up to 9-9.5 pretty soon.

M/28/5'11''/195

Comment #254 - Posted by: Kent at August 20, 2013 9:13 PM

34:17 (pr)

On home course.

Comment #255 - Posted by: Ronnieboy M/50/5'9"/185 at August 22, 2013 5:28 PM

Ex 46:10

Comment #256 - Posted by: Jared R at August 23, 2013 2:20 PM

June 2013 47:35

runs on treadmill

48:10

m/42/5'8/240

Comment #257 - Posted by: phat boi at September 11, 2013 1:29 PM

Morning PT:
1000m swim

WOD:
"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
24:12

Cash out:
Shoulder mobility

*4min slower than pr(20:19), it was very hot outside, had the swim prior, and not enough sleep night before.

Comment #258 - Posted by: vic* at September 26, 2013 9:52 AM

M/34/5'7"/168
RX 25:17

Comment #259 - Posted by: Mark Salzman at December 16, 2013 6:36 AM

22:25 rx'd

Comment #260 - Posted by: Tormod at January 6, 2014 4:21 PM

33:52 PB 14.05.14 RX

36:25 01.02.14 RX
18:50 08.05.13 (3R only)
33:36 10.02.12 t/m run, 35lb db thrusters
33:49 18.03.11 t/m run, 35lb db thrusters
31:51 13.10.10 12k db thrusters

Comment #261 - Posted by: zenoperegrinus at May 14, 2014 10:29 AM

CFWUx2
32:22 (+2:27)

Comment #262 - Posted by: Doug at May 26, 2014 12:44 PM
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