3209 99th Street
(behind Stella's Blue Sky Diner)
Urbandale, IA 50322
(515) 360-8209
WOD
“Dirty Thirty”
100 Squats
30 Box Jump (20″)
30 KB Swing (1.5.pood/1 pood)
30 Sit-ups
30 Power Clean (65 lbs)
30 Burpees
30 Wall Ball (20/14)
800 m Run
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3209 99th Street (behind Stella's Blue Sky Diner) | Urbandale, IA 50322 | (515) 360-8209 | 
Around 22:15 (5 min airdyne ride instead of 800 m run) – forgot to look at the clock immediately after finishing. I am just wondering what I am supposed to do about hammering my weaknesses when everything seems to be a weakness at this point in my journey.
Well put and if you find out let me know… I am fairly good at walking into the gym – not so much walking out…
17:02
35 lb KB, 45 lb clean, Box #3 box jump, 7.5 mph on treadmill.
20:30 – over 40 discount(10 seconds) – prior to 6 a.m. discount(10 seconds) – 3 children under age of 6 discount(10 seconds) = 20:00.
Otherwise – as rxd – 1000 m row vs. 800 m run. JK
I like the idea of discounts.
17:14 as Rxd
As Rxd – 11:22
First time poster, but there is a first time for everything.
Dirty Thirty: 24:15
Box #2
45# Bar
26# KB
6# Wall Ball
Bike 5:00
Rx’d 16:27
That was not cool at all. But I love it now. I was real close to being the first one to get blood on the box after doind 100 consecutive squats.
OMG…WTF was I thinking doing the Dirty Thirty on my first day of CrossFit.
Rx’d 21:08
28:46 had to take a break on the 800… was trying to run away from Pukey the Clown…my legs were rubber and my lungs burning! Got to love it! Nobody likes a quitter so I got back on and ran an extra couple of minutes at slower pace.
Kathy, I know how you feel. Ask Mike about my first day at crossfit. I got a visit from the Crossfit Mascot.
15:08 with 5:00 bike.
16:36 as rx’d felt awesome after this for some reason. Starting to get those double unders. I have been doing 5 sets of 10 everyday alternating with a few handstand push up in between. I will get those come hell or high water.
19:51 Rxd (7.5 run) That run felt forever! I am with Nate on the double unders, FINALLY got them but can only alternate with singles.
23:13
First half of jumps on box 2 – second half on box 3
35# KB
65# clean
14# WB
1000 M row – 4:43
friggin’ burpees killed me
Ahhh, discounts? Are there any for being over 320 lbs?
Cass and I did this today (Sat morn) and I was a little worried about how well I was going to do. (Like always)
20:39 (and feel I could have shaved 1-2 mins off it. So my goal for next time)
I did 50lb DB because there were no KB’s.
I have to say though, this workout on paper looked like death…. but I feel like it showed definitely how much progress I’ve made!
Burpees… HATEM! But the last two times I’ve done them, my form is better and they’ve become “just another exercise”.
My box jumps have been improving drastically, but I guess that’s what happens when you lose close to 20lbs. Haha
Sorry such a long post, but its exciting when you can see and feel your improvements after working so hard for them. So new comers…. Keep it up!!
I am with Charles, the workout I thought was going to be awful but didn’t turn out so bad. A plus, we got to run on the track instrad of the boring treadmill. 20:52
And sorry Mike that we have been mia! We came back to Illinois this weekend to hang out with my parents