Scaling options for "Kelly," courtesy of the CrossFit Brand X forums:

Big Dawgs
as Rx'd

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.

Some of us were talking about going to Brooklyn Bowl on Friday (2/5) for bowling and dinner. Anyone interested in joining?

Next week is the technical rest day dinner however a lot of people wont be here because of the holiday

I could go.

Another option. B-day karaoke at Karaoke One 7 at 9 PM (on 17th Steet between 5th and 6th Avenue). Sorry for the late notice.

That is... on Friday February 5th.

29:50 rx'd

Worked on muscle up progressions afterwards. I will get a muscle up by the end of the month!

Happy Birthday Jeff! Looking forward to karaoke on Friday.

Today makes it a month on the paleo diet. What comes next? Is the challenge over? Guess I should read the book..

Whoops. For some reason I thought Sophie was talking about next Friday. If I'm anywhere, I'll be enjoying the soothing sounds of the golden throated Jeffrey B.

CFE this morning - 6 x 200m with 1 min rest in between each.

Kept them between 32-35 seconds

Went to Primal Fitness in DC this morning - great gym, and the coach, Quint(sp?) was really helpful in getting my form right for the snatches.

3-position snatch - 8 x 1
(15-31-41-51-61F-61F-61)

Back squat: 3-3-3-3-3 80%1RM
didn't know my max, so went with 105#

3 rounds for time:
25# one-arm overhead lunges x 10,
10 knees-to-elbows x 10,
burpees x 10
5:08

Quick question: does anyone know any stores that sell reasonably priced larabars in nyc? Or would you suggest buying them online?

24:48 rx'd

20:12 RX (wanted to go sub20 so fuxxing bad)

cash out: 21-15-9 pullups and burpees 3:32RX (woooooohoooo)

Seeing Avatar for the third time last night and having popcorn and coke is helping my times, no doubt..

Mr. Quint is great!

Sorry forgot about the karaoke party, we can try to do bowling another weekend

B. Maher:

Larabars are 99 cents at Fairway (74th and Broadway) right now (I bought some cherry ones and some ginger ones there last night, but they have a lot of flavors). You have to get them upstairs in the organic section. That is the cheapest I have seen them. I think at Fairway they are usually $1.25 when not on sale.

Sometimes they go on sale at the Westerly (54th and 8th), too.

Kelly

26:04

I just went to the Larabar website and if you order a box of 16 for $26.95 plus shipping that comes out to be more expensive than the store price (even not on sale). The cheapest I can find them online is $17.50 for a box, which is still about $1.10 a bar without shipping....plus then you have to eat 16 of the same flavor.

I think they are $1.29 at TJs but could be wrong about that

26:30 rx'd

26:44 Rx'd

Shirtless run on round 5 felt like a dentyne ice commercial.

37:06 with 20 inch box and 10# ball

A whopping 3 minute cut from last May. 9 months of CF gets me a three minute differential, just like 1 month of paleo somehow led to a ten pound weight gain.

I don't think I've ever worked so hard at something to get such discouraging results.

Best place to buy Larabars is Trader Joes... Cheapest around. They arent too bad at CVS down the block for the box but they usually only have the "apple pie", "cherry pie", and "peanut butter cookie"

KJ, you are being way too hard on yourself, 3 minutes is a great improvement, you should be proud of that, sometimes I do a wod (a lot of the time actually) and I do worse, you wont always get a PR, but a 3 min improvement is really really good

OPT WOD:
10 thrusters – 120#/80#
Row 2 min @ 90% effort
Rest 2 min
3 sets:
10 front squat – 135#/95#
90 sec high knee skipping
rest 2 min
21,15,9 rep rounds for time;
Chin Ups
Burpees

Part 1: used 75#
5/5 470m, 5/5 471m, (shoulder bothering me didn't do last thrusters) 474m

Part 2: used 95#
6/4 125 jumps, 7/3 130 jumps, 7/3 170 jumps

Part 3: 6:52

KJ - That's awesome! (Seriously.) Kelly is a tough, tough WOD, and it's hard to shave off large chunks of time off this one.

Worked on back squats, trying for 3 sets of 5 at 185#.
Failed on the last rep in the last 2 sets. Will have to repeat this weight next week.

After, did Jackie:
1000 meter row
50 thrusters (45#)
30 pull ups

11:29 minutes (PR)

33'04"

subbed 45 squats for wall balls...can't do overhead lifts for a bit with a bum shoulder. grrrr

with the box jumps, i started stepping on the box when i didn't have the energy to jump just to keep moving.

KJ, I agree with Sophie and Avery. It's not as big a PR as you would've liked (think about that statement for a sec) so consider it a mediocre workout and tomorrow's a new day! In running, box-jumps, and wall-ball, there's not a lot of low-hanging fruit as far as opportunities for big time improvements. This WOD is just a long slog to be endured. Example: Ari did 20:12, and I did 31:32, but usually his metcon times are much better than 2/3 of mine. In other words, even fire-breathers are around 20 minutes today. This isn't like Angie where they're around 10 minutes and we mediocre people are at 30-something or so. Therefore, it stands to reason that improvements in a WOD like Kelly typically happen very slowly, over very long periods of time.

made up the snatch wod from a few days ago

12:05

Thanks everyone for the suggestions on where to buy Larabars. They were in fact $1.29 at Trader Joe's.

32:07 with step-ups -- 24" vertical is a long way to haul my ever-increasing tonnage. Runs felt good; step-ups, slow; wall ball, the usual suck.

32:26 (or maybe 32:16) @ BBB
Technically, not a PR (see http://www.crossfitbrooklyn.com/2009/02/a-beautiful-day-for-a-little-r.html#comment-121867). However, last time:
-I wasn't running on snow
-I stepped off the box; this time I did depth jumps for 60% of the reps (5 subsets of 6 jumps; odd subsets were depth jumps, even subsets I stepped off)
-I used the lower WB target

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Avatar was a great movie, I just watched it a few day ago. I don't usually go to the theather because I get nervious around a lot people but I think I'll give this one a shot because people are saying that it's even better on the big screen, I think it might be in 3D. You can watch it at my new website.

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