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Monday, May 13th, 2013 - Kelly
Posted: 12 May 2013 05:39 PM   [ Ignore ]
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MONDAY 130513

“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 121030.

The mainpage of CrossFit directs new people here for help getting started. CF can be confusing enough for a newbie, we want to make it as easy as possible for them.  We ask you to be courteous and thoughtful of the newbies.

Answers to frequently asked questions can be found in the Beginners forum.

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Craig Massey


“The point of CF is to get better at life.  Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.”
Garddawg - 22 March 2009

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient program available for strength, conditioning and movement.”
BlueBugofJustice - 18 August 2009

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Posted: 12 May 2013 07:20 PM   [ Ignore ]   [ # 1 ]
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Very, very funny story about how this one came to be named…
Kelly

Big Dawgs
as Rxd

Pack:
“Kelly”
Five rounds for time of:
Run 400 meters
15 Box jump, 24 inch box
15 Wall ball shots, 20 pound ball
or
Three rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Puppies:
“Kelly”
Three rounds for time of:
Run 400 meters
15 Box jump, 24 inch box
15 Wall ball shots, 14-20 pound ball
Post time to comments.

Buttercups
“Kelly”
Three rounds for time of:
Run 400 meters
10 Box jump, 24 inch box
10 Wall ball shots, 14-20 pound ball
Post time to comments.


Sub for wall ball is dumbbell thrusters. 20# for Big Dawgs 10-14# for others.

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All of life’s problems can be solved by heavy deadlifts.

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M/54/5’11”/190

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Posted: 13 May 2013 02:19 AM   [ Ignore ]   [ # 2 ]
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Yesterday: run 4 miles

Today: clean and jerk (dumbbell total)
20-40-40-80-80-80-80

c/o: 10 walking lunges
10 hamstring curls
10 pull ups
10 bench press
20 sit ups

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M/36/5’10”/~180lbs

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Posted: 13 May 2013 02:52 AM   [ Ignore ]   [ # 3 ]
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No area to run and jumpboxes now, did scaled version from http://www.customwod.com/mainsite/20130513

Complete 5 rounds of the following as fast as you can:

1. Air squat 50 Reps
2. Tuck jump 12   Reps
3. Wall ball (10kgs/22lbs) 15 Reps

Time: 21:23

Tough one!

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Posted: 13 May 2013 03:34 AM   [ Ignore ]   [ # 4 ]
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modified Kelly:
run 400m, 15 18in box jumps, 15 45# barbell thrusters. 38:54

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Kyle
M/26/260
Crossfit Bday 5/3/13

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Posted: 13 May 2013 03:41 AM   [ Ignore ]   [ # 5 ]
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Flexibility
2 min center split
20 pancake sit ups
2 min bottom of squat


Deadlift

5 x 165
3 x 185
2 x 205
1 x 215
12 x 225 (under 1 min!)

Kelly.  (Kelly is a suckfest)
five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

I’m gonna hurt for days!

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“It is unwise to seek prominence in a field whose routine chores you do not enjoy”

Wolfgang Pauli

Translation:  Don’t try to be good at it if you’re not willing to poke at the details day after day and be excited about repeats.

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Posted: 13 May 2013 05:14 AM   [ Ignore ]   [ # 6 ]
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Garddawg - 12 May 2013 07:20 PM

Very, very funny story about how this one came to be named…
Kelly


...... and where might we hear/read this story?

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“If you’re not afraid of your workout you’re not working out hard enough”
NEVER walk away from your bar! NEVER, NEVER, NEVER! - Jeff Martin

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Posted: 13 May 2013 05:22 AM   [ Ignore ]   [ # 7 ]
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13/05/13

For time:
Row 1000 meters
20 sit-ups
Row 750 meters
40 Knees to chest
Row 500 meters
60 Sit-ups

Time 15’ 38”

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M34/5’6”/148

Xfit DOB 01/01/12

I hate crossfit, I love crossfit!

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Posted: 13 May 2013 05:24 AM   [ Ignore ]   [ # 8 ]
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@No Coast

Warm-up
400m Run
3x: 10 each of: PVC OHS, Push-up, KB Swing, Straight-leg Sit-up
Group Stretch
Pistol and KB Snatch Skill Work
3x: 5 each of: WB, PU

WOD
20:00
10 WB, 20#
10 PU
10 Pistol (to 12” box)
10 KB Snatch

Result: 7 rounds + 20 reps
All WBs UB. PUs UB through round 7. Pistols to a 12” box…used ring on right leg to lighten the load as patellar tendon is on fire this AM. KB snatch was 5 right/5 left…UB throughout.

Cool Down...200m Walk

8:00 Shoulder Mobility

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35 / M / 5’10” / 195#
PRs:  http://forum.crossfitbrandx.com/index.php/forums/viewthread/3000/P60/#175416

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Posted: 13 May 2013 06:27 AM   [ Ignore ]   [ # 9 ]
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Puppies:
“Kelly”
Three rounds for time of:
Run 400 meters, subbed 400m row
15 Box jump, 24 inch box
15 Wall ball shots, 14-20 pound ball, subbed 15# DBs
Post time to comments.
15:19

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43/M/5’8”/160# (180# in early 2012)

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Posted: 13 May 2013 06:50 AM   [ Ignore ]   [ # 10 ]
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Kelly - pack

3 rds

run 400 meters
30 box jumps - 24”
30 wall balls - 20#

21:46

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GarageCFer
M/60/180/5’8”
CrossFit Pagosa
Pagosa Springs, CO

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Posted: 13 May 2013 08:04 AM   [ Ignore ]   [ # 11 ]
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“Kelly”  puppies
Three rounds for time of:
Run 400 meters
15 Box jump, 20 inch box
15 Thrusters 10# dumbbells

13:10

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Posted: 13 May 2013 08:27 AM   [ Ignore ]   [ # 12 ]
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BBG

1) 7X1 Hang Snatch – heaviest possible, 155, 175, 185, 190, 195, 195, 200

2a) 5X2 3-Stop Snatch Pulls – heaviest possible, rest 60 sec. 225lbs
2b) 5X3 Tempo HBBS @ 80% – rest 60 sec. 295lbs

*Notes: Quick descent, 3 counts (seconds) in the rock bottom, bounce and quick back up.

Conditioning

7min running clock: with partner
AMRAP
3 burpee muscle-ups (1:1 ratio)
total: 15 rounds (8&7 he started so he got in one more than me)

3 rounds with partner for total working time of: (1:1 ratio)

Row 500m
10 HSPU
30 sec handstand hold

not sure of time they reset the clock on us.

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M 31/6’0”/209 lbs.

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Posted: 13 May 2013 08:29 AM   [ Ignore ]   [ # 13 ]
Big Dawg
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Puppies:
“Kelly”
Three rounds for time of:
Run 400 meters, SUB elliptical (as per usual)
15 Box jump, 24 inch box, SUB 24” box step-ups (see notes below)
15 Wall ball shots, 14-20 pound ball, SUB thrusters (OK per scaling)
Post time to comments.

Time: 11:42.7

Tried to do a couple of box jumps at 24” during warm-ups, but simply hit the top of the box for an instant and fell over backwards in a heap on the landing. No way was I going to be trying to pick myself up off the ground 45 times (especially later if I can’t get that far up in the air and start falling forward on no reps!), so I made what I thought to be the next best substitution. I am open to the notion of simply jumping up to a smaller box.

My quads kill & kill again from the thrusters and box step-ups, and got a big heart rate boost out of the elliptical. After the disastrous morning I’ve had on my day off of work, I needed a hero WOD badly and this fit the bill very nicely. If I am still this aggravated again tomorrow, I might come right back with another one even if not indicated by the schedule. After all, there are few things that cannot be solved by heavy dead lifts, amirite?

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M/41/5’10”/190 180
Mostly using CrossFit to tone softer parts of my body, not develop muscle mass…
Start date: 12/16/2012. Started at 210#. Splitting time between pups and pack - this stuff works!

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Posted: 13 May 2013 08:44 AM   [ Ignore ]   [ # 14 ]
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WOD: 21-15-9
Wall ball (2.6 kg| 6 lb)
Bench dips
Sit-ups

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M/37/191cm (6’3”)/118 kg (260 lb)

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Posted: 13 May 2013 08:55 AM   [ Ignore ]   [ # 15 ]
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Elizabeth. EMOM pull-ups. 5 x press.

Warmup
3 rounds of
3 deadlift 20 kg,
3 hang power clean 20 kg
3 front squat 20 kg
6 bench dips

Strength
Press 5-5-5
In kg: 25-30-35

EMOM 1 pull-up for 7 minutes.
Reps: 1-1-1-1-1-0-0

Metcon
Elizabeth
21-15-9
Clean, 25 kg
Dips (-35 kg)
Time: 09:09

Cash-out
Hamstring stretch
Pigeon stretch
Doorway stretch

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M 31/1.79 m/72 kg

Tomorrow is the most important thing in life. Comes into us at midnight very clean. It’s perfect when it arrives and puts itself in our hands. It hopes we’ve learned something from yesterday. - John Wayne

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