15# ball

10:29

CFWUx2 10wb sub for dips
15:02
10*15

9:25 RX 

M/61/5'10"/195#

20lb Med Ball

5:31 Rx'd   15 sec better than previous PR

50-25-15-15-15-15-10-5

Don’t know because I forgot to stop my watch. For sure over 10:00. 

June 24th, 2021

wu: bike, slips, pvc
skill: ohsq

wod: 			Karen
			150 2 db thruster 10 kg each
					13:32

post: bike, stretching

6:55

minute slower than 2 years ago…getting old sucks

M/25/5'8"/155lb
CrossFit AFK

7:22 - Rx 

8:12 as rxd. Happy to be able to comolete this while following a plan to the letter when ussualy i burn everytjing i got from the get go. Did it in 10 sets of 15 reps. My legs cramped after wod, and it was not my best karen either. Im not sure if it was the rep schem i chose or the crappy food I have been eating these last too days, probably the latter. I liked one of the athletes comments that said he trued doing every 20 or 30 sec 8/7 reps and got to 6 30 or so. Maybe i will try that rep scheme next. Overall pretty happy anyway! Feeling leand and mean! Thank you CF

7:32

Rx
PR Benchmark 🥳

RX 10:40

42 / 6’0 / 195

Rx 6:40
Performed as alternating sets of 8 and 7 every 20 seconds. Just had to hang on.

Male
34yo
178cm
82kg
21 years of fitness
Almost 4 years of CrossFit

Male 23y 175cm 82kg
Leonel Manzilla Treviño
150 wallball shots 
Rx male 
6:08

Made it like an emotm
30 30 30 firsrt 3 mins, then 15 min 4, then 15 then 10 then 20

12:54 rx
sets of 15 up to 75 reps. Fell apart from there. 
181103: 12:06 completed on 181227

M/35/6'/175#

7:54 Rx

8:29

Scales to 10# ball. RX may be over for awhile until I work my way back into shape. 

13:44

Karen
10:39
150 wall-ball shots
20-lb. ball to 10-ft. target

As RX
7:11

5:20 w 14 lb because it's all I have
Then a 2 mile walk-jog for recovery. Rip Quads

Rx’d 8:59

Male, 49

13:41 rx 

first time post knee surgery 

Rx 10:27
15 sets of 10

Rx
7:29

Performed over lunch break

M/30s/225lbs

To 9' target (highest available), otherwise Rx'd
9:42 (masked)

Subbed with DB thrusters (two 20# DBs)

9:33

broke up into:
20-19-18-17-16-15-14-13-11-7

150 dumbbell thrusters , 20 lb . Each db

Score : 16:01

8:43 Rx’d

Rx 13:17
broke into 10 sets of 15

12/19/2019: 8:40
Today still under the weather: 8:34

M/56/6'1"/178

"Karen"

Rx: 6:47

No wall, no ball, so I did: 
--
"Karenster"
For time: 150 DB thrusters w/ 2x 7,5kg DB
SCORE: 11' 43''
--
Broken into 40/20/20/20/15/15/16/4 😩
Tough, but felt good afterwards.
Did 50 more reps, plus a bunch of air squats, plus a 2 km jog on already wobbly legs, for good measure. 
6 km run in the morning. 

8kg & 2.4m
4.29min
👍😅

7:33
20lb ball to 10'

7:32 rx'd.
First time doing the Karen.  Last 50 are burners!
37m/6'4"/205

6:01

Only have a 10# ball & to garage ceiling 

Boa Brunno, manda muito parabens!!! Bem louco, que tenhamos cada vez  mais BR dando as cara aqui também...

7:48 Rx
Quads & pecs still sore from Murph
m/53/5'11"/200#	

As rx’d, 8:43. 

Over 2 minutes off my best Karen.  Just did not have it today.  First 25, didn’t rest much until 50.  But breaks were too long and was not able to string much beyond 10’s and 15’s after that.  Did this with Ian (16yo), who used a 12-pound ball to 10-ft. target.  He got 10:47.

48m/5'10"/185

6:25

191219  9:31

For what it matters, Thanks to everyone who shows up everyday and for posting. It make a difference. 

GOTTA LOVE IT!!!

6:54 scaled
75 db thrusters @2x20#

Would’ve preferred wall balls

9:52, beat last time by 1 second. 

20 lbs Ball
10 ft target
Time: 4:53

used 16lbs med ball
Time 9:36 

I was a little bit afraid if the medball hit the mirror ;X

M/46/6'2"/180#

Raining here so had to do this inside garage so did 30# ball to 9' target the rest as rx'd 
7:47

Karen
For time:
150 wall-ball shots
12 lbs  ball to 9-ft. target
13:10

150 DB thrusters, 2 x 18-lb dumbbells
7:41

Scaled to 125 wb at 30 lbs to an 8(ish) target got 9:50

3:13 Unbroken with a 14lb ball

Rx: 9:34

No 20lb ball, so used 10lb ball thrown to 12'.

6:05.

Scaled to 2x15#DBs thrusters.

6:04

191219：6'26''.
210603：6'14''.（80+20+10+20+10+10）
https://youtu.be/XAGnMjeMIwc

11:34 (scaled to 30kg barbell thrusters , don't have a med ball

Champions Club Scaling Notes

RANT
I just watched/attended my first professional soccer game (big ups to Javier). There were smoke bombs, fans hanging over the gate to threaten the official, a kid from our gym yelling suggestions to the opposing team's goalie about a different way to handle balls, two megahorns, and a single drum that kept a constant 140bmp for the entire 90 minutes. It was not an MLS team, but rather a 3rd tier pro team playing in a random field in the middle of the hood. And the stadium was at less than 50% capacity because of regulations. I can't imagine what it would be like to attend a big-time pro game in Spain or something.

WORKOUT THEMES
Testing the stamina of our jumping, accuracy of pushing, and stamina and accuracy of our squatting

MAIN DECISION
Is my technique good enough where a single-modality day is right for me?

TECHNIQUE SCALE
AMRAP in 15 minutes of:
15 wallballs
[insert other movement you want to practice]

CONSISTENCY SCALE
As listed, but your workout is done when you put down the med ball or otherwise stop the rhythm

INTENSITY SCALE
As is, no rest more than 5 seconds.

INJURY SCALE
Upper-body - AMRAP in 15 minutes of: 25 squat jumps, 15 GHD sit-ups
Lower-body - I'd try and pack together knees to elbows and seated press in high numbers, maybe Lynne-style with max reps of each

MY STUFF
8:20something as rx'd

GENERAL FEAR LEVEL: 7