W.O.D. 6.21.09
For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups

Use 20 pound medicine ball launched to a target ten feet above the ground.
Ladies, 14 pound medicine ball launched to a target eight feet above the ground.

Freddy Camacho (CrossFit One World) reminds us of the importance of full range of motion: Read.

"How Did We Get Here?" by Greg Glassman, CrossFit Journal Preview - video [wmv] [mov]

Check out a newly posted Level 1 Cert...(it's under 2hrs away)
October 17th - 18th
Montclair, NJ

"CrossFit has the potential to change the popular cultural perception of what exercise actually means over the next decade, and I will watch with delight as selectorized leg machines are melted down into more useful items like re-bar and manhole covers."
- Coach Mark Rippetoe

Rx'd all to 10ft Target (yes, ladies included)
Scott 16:24
Kit 14:30
Sam 13:53
Swine 12:46
Lisa 22:54
Aimee 11:54
Granny 15:50
Laura 23:49
Tim P. 15:17
Jim C. 19:01
Curin 23:03
Ali 8:10


Kit said...

I would like to make a motion. This is a challenge to our ladies. It is the following:

Women's wall ball shots should be to 10 feet like the men. Women already have a 14 lb ball and they have to throw it 2 feet shorter than their counterparts on the wall. 6 lbs and 2 feet less is a significant difference.

I am willing to accept the barrage of hate that comes with making a motion such as this. I think you all are strong, and if you need to scale, the 8 foot scale is available, just like with anything we do in CrossFit.

Scott M said...

I would like to second this motion. I think our ladies need more of a challenge and that to scale should be the 10ft target

Ray said...

At ease men. While there is no doubt in my mind that the ladies are up to the challenge, the standard is the standard. It was set by the folks at CrossFit, and they know what they are doing. As always, any one of us are free to scale up or down depending on our own capabilities. However, ya gotta love how Jarheads think!

Kit said...

Its funny that its the three Marines posting about this. Well, to be fair, I did start it.

I would like to point out, Lisa had a great workout today with the 14# ball at the 10 foot mark. Nice work today.

Ray said...

Give that girl a weapon. Lisa is definitely Hard Corps!

Aimee Lyons said...

So...almost all the ladies used 10feet...are all the Marines in the house happy?

Ray said...

Yes, m'aam!

Did this at home as RX. All dead hangs from my new Iron Door Gym.

Time: 23:25

I highly recommend the door gym for those with limited indoor pullup bar options. It gets the job done.

Mike said...

if the ladies are hitting 10 foot targets, i think the gents should be shooting for 12 foot markers, seems only fair...

will this be a new kop standard?

Aimee Lyons said...

Nice call Mike, maybe we will put those 12' targets up tomorrow...there's nothing wrong with setting the standard higher at KoP!

Kit said...

If we're setting the standard higher. Dead lift workouts should be 315/225. Expect it at the qualifiers....If you're not there yet, then scale. No harm, no foul.

Mike said...

at this pace we'll all be wearing weighted vests during wods by next week.

Aimee Lyons said...

Kit- Real marketing genius you are...way to scare off all the new recruits! :)

Curin said...

well well well we have Kit to thank for the ladies shooting for the top target! thanks kit :) Yesterday's workout was a burner and i really didnt think i was going to make it but i felt much better once i had finished.