Be useful

Posted on May 30, 2009 by Allison Bojarski

The truth about strength: it’s about what you can do, not what you look like. Come on down to the Black Box and get strong(er).

Saturday 090530 (68) (44)
“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 090201.
Following a healthy lifestyle is on the decline in the U.S.
Be nice, your wrists work hard
Why we’re storing billions of seeds: Jonathan Drori on TED.com
Move over kombucha, there’s a new fermented beverage in town
Look good in YOUR body
Cavemen didn’t have alarm clocks…

  • http://allisonbojarski.tumblr.com Allison Bojarski

    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.

  • http://www.pioneervalleycrossfit.com dammit

    Kirk, you make a stunning t-shirt model. My crew were very appreciative of your coaching on Memorial Day. Have fun fighting pirates in Southeast Asia!

  • Kirk

    Dammit,
    Your crew was excellent – and a HUGE turn out for Memorial Day “Murph”. It was a hole lot of fun to shout encouragement.
    The shirt rules. What everyone else can’t see is the back where it says: “What doesn’t make you stronger, will probably kill you”… and of course Pioneer Valley Crossfit.
    CFNYC crew – check it out if you are ever in Northampton, MA. Great Box and a great Coach!

  • Kirk

    Not to mention the cool shirts…

  • torch

    Down in Virginia and didn’t feel like waiting for affiliates down here to open… or paying the drop in fees. So, not having a dynamx or a plyo-box at my disposal, I bastardized the hell out of this:
    “Kelly on Crack”
    5 rds. for time
    400m run
    10 renegade manmakers, 30# DB
    20 DB split cleans, 30# bells
    24:36
    Also, if you want an ego boost, or generally get off on people giving you the “what the hell?” look, work out at the track one day!

  • Tony T

    As rx’d 43:02.
    (43,27)
    Gabe, Brian H and Brian K helped out by giving feedback at my form and cheering me on.

  • Josh Ruza

    Good work 1pm crew
    32:20 (20″ Box, otherwise as Rx’d)

  • george

    rx’d 24″ box
    30:40

  • Grace

    37:38 – 20″ box, #14 ball

  • Joe

    As Rx’d 24:20 or 24:40. I forget which. Brutal WOD. Thanks for the muscle up help yesterday Hari.

  • Kim

    38:13
    20″ box / 14# ball

  • JoeR

    40:20 as rx’d and it almost killed me.
    BTW, I think the other Joe should throw on an initial!

  • http://crossfitcyclist.wordpress.com D Smith

    29:54 rx’d

  • Tripp

    As Rx’d in 25:15 (PR by 2:15)
    For those that haven’t heard, my activation has been moved up from July 3rd to June 10th, which means today was my last Brooklyn WOD. Thanks to Max for pushing me today!!

  • Hari

    A very bad day: 46:36
    (68,54), (33,26)

  • Mike

    32:50 rx’d
    this one was tough. Looking forward to tomorrow’s rest day.
    (34,29)

  • Mike

    and that is a great shirt

  • Jeffrey B.

    29:17 RX
    Of note, the last time I did this I did box steps instead of jumps. My time was about a minute longer, but I felt significantly stronger and confident with my ups on the box this time around.

  • rob

    47 minutes…brutal.

  • Levi

    43:01 as rx’d
    Took me way too long.

  • kj

    40:50 w/ 10 pound ball and 20 inch box.
    I bow down to anyone who did this in under 30 minutes.

  • kj

    40:50 w/ 10 pound ball and 20 inch box.
    I bow down to anyone who did this in under 30 minutes.

  • juan

    30:49
    and will do my 9 burpees in the next 2 hours.

  • juan

    so close george so close

  • george

    juan, must have been the pana cotta…

  • Matt K

    28:56 as Rx’d