Wednesday 100203
“Kelly”
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

subbed 20# DB Thrusters for wall ball - I was feeling sluggish today, and these killed me. I lost track of what round I was on and couldn’t figure it out so I don’t know if I did 4 or 5 rounds. Either way, I did not do Kelly… Kelly did me! Time was 35:40 when I cried “Uncle!” (after 4 or maybe 5 rounds, I really have no idea)

400 m W/U run - CF W/U (GHDs & @ 11 kpullups)

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

18:08 28

About half way through I was really wishing I would puke and get it over with, but it subsided.  Guess I wasn’t pushing hard enough.

Hmm sometimes the CF gods do smile upon us mere mortals,  I just bought the stuff to make a Med.Ball yesterday and planned on putting it

together this morning and while looking for a place to safely do “Griff” yesterday I came across an old high school football field in the next town

over that I forgot was there. Apperantly it is open to the public and comes complete with long jumps pits, bleachers for running stairs and a well

maintained and marked track. It looked like the team benches will be about perfect for box jumps as well. Not too mention it is extremely busy so I
might get to preach some of the CF gospel while fielding questions about my extremely strange track behavior( running backward, stopping for wall

ball/ box jumps), you know, the fun suff.

Sapphire - 03 February 2010 03:39 AM

My foot is still giving my a fair bit of grief and I’m still needing to elevate it thru the day to get some relief but I’m off the pain killers now so that’s progress I feel.

The rest of me wants to do something though grrrr

Anybody got any upper body only wod’s in mind that I could try that doesn’t involve much standing, moving around or balance work??

What ever I think of involves adding plates and that mean moving around

If I use my bench I could maybe set up and stick with the same weights for a bench press and lat pull down with maybe a seated over head press with db’s triplet or something??? Thought please anyone? Just need some inspiration I think???

I think JT is 21-15-9

HSPU
Dips (ring, bar, or bench)
push ups (press ups).

Set up right there is no moving around . . . only hideously hard shoulder work . .

150 single unders
15 box jumps 18”
15 wall ball 10# ball
5rft- 19.40

the knee was a little angry today, but not as bad as i thought it would be after putting it through 1.5 mi yesterday. i subbed the single unders like usual today. i’ll likely incorporate some running as rx’ed once every week or so to feel it out.

firs time doing this.
“kelly” as Rxd (I think…..jumped on the bench press bench and i didn’t measure it)
time:29:22 min
my face was red than ever after this…..
is it just me or that the wod’s became longer…..

NornIron - 03 February 2010 03:52 AM

My shoulder has really bothered me since the HSPU/Pullup/Pushup WOD last week as well as the Clean/Snatch Balance/OHS workout this past weekend

I hear you.  The 4/1 to PUs/dips sub for muscle ups did mine in.

Kelly
Pack - 5 rounds of 400m run
15 box jumps
15 dumbbell thrusters with 20#

18.01 - Did first three rounds in 10.15, last two in 7.45 - was getting pretty tired

Puppies:
“Kelly”
Three rounds for time of:
Run 400 meters
15 Box jump, 24 inch box (22 inch)
15 Wall ball shots, 14-20 pound ball (subbed 10-lb dumbbell thrusters)

03:42
04:09
04:15

Total Time:  12:06

$-In:  CFWU x 2 rounds (modified with beginner PUs and 5 dips)
$-Out:  Clean work (45x8, 95x6, 135x6, 135x6)

My gym does not have a formal box smaller than 30-inches.  Had to improvise with one of those step aerobic setups using 9 lifts on each side.  It may have been a few inches short of 24.  Gave the dumbbell thrusters a whirl this time because the heaviest ball the gym has is 12-lbs.  The run was a slog each round.  The box jumps were tough but they also felt like a break after the run.  Thrusters were good in rounds 1 and 3, but they were broken all over the place in round 2.

Correction:  My wife took a tape measure to the gym when she went today and figured out that 9 lifts equated to 22 inch box jumps rather than 24 inch.

Three rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 DB thrusters 20 pound ball

17:34

Haven’t posted in a while, but have kept up with the WOD’s…

Had a quick question after doing “Bear Complex” (clean/front squat/push press/back squat/push press - 7x 5rnds to 1 rnd max)

I am having trouble adding more weight to my clean and front squat due to some serious wrist pain throughout the lifts…I’m guessing this is caused by a lack of flexibility so I’m reaching out to you guys to see if you could offer any help/tips/etc.

It’s frustrating bc this obviously effects other WOD’s and pretty much is a continuous pain in the ass.  Any help is appreciated.

Thanks guys!

PhillyCF - 03 February 2010 06:25 AM

Haven’t posted in a while, but have kept up with the WOD’s…

Had a quick question after doing “Bear Complex” (clean/front squat/push press/back squat/push press - 7x 5rnds to 1 rnd max)

I am having trouble adding more weight to my clean and front squat due to some serious wrist pain throughout the lifts…I’m guessing this is caused by a lack of flexibility so I’m reaching out to you guys to see if you could offer any help/tips/etc.

It’s frustrating bc this obviously effects other WOD’s and pretty much is a continuous pain in the ass.  Any help is appreciated.

Thanks guys!

Do this friend:

click on advanced search there on the upper right. 

Then in the “search by keyword” box type “wrist flexibility” without quotes.

Then in the drop down boxes below that choose: search in titles and posts and in the other “exact match”.

Then click “search” down at the bottom.

I bet one of the results has your answer . . .

TP

TexasPatrick - 03 February 2010 06:35 AM

PhillyCF - 03 February 2010 06:25 AM

Haven’t posted in a while, but have kept up with the WOD’s…

Had a quick question after doing “Bear Complex” (clean/front squat/push press/back squat/push press - 7x 5rnds to 1 rnd max)

I am having trouble adding more weight to my clean and front squat due to some serious wrist pain throughout the lifts…I’m guessing this is caused by a lack of flexibility so I’m reaching out to you guys to see if you could offer any help/tips/etc.

It’s frustrating bc this obviously effects other WOD’s and pretty much is a continuous pain in the ass.  Any help is appreciated.

Thanks guys!

Do this friend:

click on advanced search there on the upper right. 

Then in the “search by keyword” box type “wrist flexibility” without quotes.

Then in the drop down boxes below that choose: search in titles and posts and in the other “exact match”.

Then click “search” down at the bottom.

I bet one of the results has your answer . . .

TP

Thanks TP will do…

“Kelly” for Puppies:

Three rounds for time of:
Run 400 meters
15 Box jump, 24 inch box
15 Wall ball shots, 8kg (17lb) ball

14:03

Still ache bad after mondays thrusters/pullups/dips. This was Hell today! But to make it a lil’ longer, the above was followed with:

Two rounds for time:
Run 200m
10 Box jump, 24”
10 Wall ball, 8kg

6:15

Then some snatch practice. So. Sore.

Front Squats
1-10-1-20-1-30

255/135/255/115/255/95

Cash out
2x4 Turkish Getup (50 lbs)
2x5 Knees-to-Elbows
2x10 - Side Crunches

255 ties a PR - the sets of 20 were broken (10/10), and 30 was broken into (15/8/7)

Nice workout.