Fit Bomb - I suck at this workout...CrossFit Kelly
Cardio and jumping and up and down-ing then more cardio! Argh!
I did and will always do terribly at this workout.
The story goes:
First this statement from me, "Kelly (the workout not the lady) you bitch! This is definitely NOT my kind of workout."
This WOD was named after Kelly Moore who works for CrossFit HQ. When “Diane” was first published Moore smashed the WOD, using the RX’d weight, with an elite time of 4:30 at a bodyweight of 114 pounds. The following day the message board lit up with praise for Moore’s performance, but being humble, she explained that if there was a workout with running, wall balls, and box jumps, she would do very poorly.
Glassman posted “Kelly”— the next day. Ugh!
Not surprisingly she did not do quite as well.
We all have our strengths and our weaknesses.
We are all built differently.
Play to your strengths. Work on your weaknesses. Be your very best YOU.
Five rounds
400-meter run
30 box jumps
30 wall balls
The combination and volume of exercises make this WOD punishing. Horrible!
Charge through the 400-meter runs and you’ll suck wind when you get to the box jumps. Box jumps will fry your lungs and your legs and you’ll be smashed for the wall balls. Hammer out 30 wall balls unbroken and it’s just in time for another round.
Scale it if you're new. Make it 3 rounds or cut the reps down to 10.
Five rounds
400-meter run
30 box jumps
30 wall balls
The combination and volume of exercises make this WOD punishing. Horrible!
Charge through the 400-meter runs and you’ll suck wind when you get to the box jumps. Box jumps will fry your lungs and your legs and you’ll be smashed for the wall balls. Hammer out 30 wall balls unbroken and it’s just in time for another round.
Scale it if you're new. Make it 3 rounds or cut the reps down to 10.
No matter where you’re starting, the more you move, the better your body will function and we can help you find what works for you.
You may have some body configuration that makes it easier or harder for you to do certain things, so don't get all down on yourself. We'll be happy to adapt the movements to better accommodate YOUR needs.
We all have structural or physical limitations. We all have advantages. It all depends on context.
Example: I am a fast twitch muscle kind of girl and can sprint and dodge and dash but I can not trot at a slow and steady pace for long distances... the jog just zaps my strength. HENCE THIS F@CKING WOD. I'm terrible at running. Just awful! I'm OK with that fact and can move on. Be it slowly and labored. I do other things that fill my soul with happiness and empowerment, rather than with a seething hatred and kick in the ego.
Find your niche.
Regardless of what your unique physical makeup might be, there are training styles or activities that can work for you, and help you make movement a big part of your daily life.
So go out there and be awesome!!!
Sara
Head Coach and Owner
Cherry Bomb Garage Gym
You may have some body configuration that makes it easier or harder for you to do certain things, so don't get all down on yourself. We'll be happy to adapt the movements to better accommodate YOUR needs.
We all have structural or physical limitations. We all have advantages. It all depends on context.
Example: I am a fast twitch muscle kind of girl and can sprint and dodge and dash but I can not trot at a slow and steady pace for long distances... the jog just zaps my strength. HENCE THIS F@CKING WOD. I'm terrible at running. Just awful! I'm OK with that fact and can move on. Be it slowly and labored. I do other things that fill my soul with happiness and empowerment, rather than with a seething hatred and kick in the ego.
Find your niche.
Regardless of what your unique physical makeup might be, there are training styles or activities that can work for you, and help you make movement a big part of your daily life.
So go out there and be awesome!!!
Sara
Head Coach and Owner
Cherry Bomb Garage Gym
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