November 23, 2004

Tuesday 041123

3 rounds for time of:
Run 100 meters
50 Squats
Run 100 meters
50 Push-ups
Run 100 meters
50 Sit-ups
Run 100 meters
50 Back extensions

Post time to comments.


Enlarge image

Going, going, gone. Our climbing ropes from Pacific Fibre and Rope failed. If you have purchased a climbing rope from Pacific Fibre and Rope, you need to take the rope down and send it to Pacific Fibre and Rope in care of Ron Goldman. You can see the failure progression in the three ropes. Dave Leys fell and was uninjured from the experience.

Posted by lauren at November 23, 2004 6:53 PM

im glad dave was OK.
was it the slick white model here or a hemp style ? i have both.

Comment #1 - Posted by: tj at November 22, 2004 7:19 PM

I want to do this WOD outside, what do I do for Back Extensions ( since I don't plan to carry a glute ham Developer to the park)?

Comment #2 - Posted by: Chris Hunt at November 22, 2004 7:20 PM

Just an observation: Are the carabiners on those ropes rated for climbing? They don't look like any that I have ever used.

I am very happy to hear that there were no injuries. Has Pacific Fibre mentioned any changes to keep this from happening again?

Comment #3 - Posted by: Rajesh at November 22, 2004 7:40 PM

Any rope crafty boy scout of my generation would not have trusted that rope. (I am a grandfather) Pacific Fiber used a back splice of only two weavings instead of an eye splice of at least four weavings, and the four weavings would have been for manila or hemp rope, not dacron or nylon, which provide much less friction in splicing.
Wow! Glad for no one hurt.

Comment #4 - Posted by: Craig at November 22, 2004 8:41 PM

"I want to do this WOD outside, what do I do for Back Extensions ( since I don't plan to carry a glute ham Developer to the park)?"

That would be a workout in itself - you should do it. But seriously, if you don't mind carrying some dumbbells, you can do a dumbbell Romanian deadlift. If you've never done a Romanian deadlift, you should definitely learn this exercise, and light DBs for high reps is a good way to learn.

Comment #5 - Posted by: Mike at November 22, 2004 9:39 PM

Given the time I'll be at the gym tomorrow, it'll be a fight over the treadmill. What would a conversion of running 100 meters to jumping rope be? 100 jumps?

Comment #6 - Posted by: Steve at November 22, 2004 9:54 PM

I will have the same problem as Steve - fighting over the treadmill. What would be the conversion for the rower?

Comment #7 - Posted by: Yehoshua Zohar at November 22, 2004 10:00 PM

I always convert directly from running to rower so 100 meter run would be a 100 meter row. I don't know about jumping rope.

Comment #8 - Posted by: beth at November 22, 2004 10:12 PM

Chris -

You can also do Supermans: Lie down on the floor, arms extended palm down. Lift your arms, head chest thigs, and lower legs off the floor as high as you can. Rinse. Repeat.

Chuck P

Comment #9 - Posted by: Chuck Pelowski at November 22, 2004 10:16 PM

What about the Warmup? This WOD looks like it covers the same exercises as the warmup...

Comment #10 - Posted by: Noah at November 22, 2004 11:03 PM


Used glute ham developer for back extensions. Set up a 100 meter course in a hanger and ran back and forth.

All sets unbroken except 2 of the back extension sets.

Comment #11 - Posted by: Ahmik at November 23, 2004 12:11 AM


Try doing some olympic lift technique to warm up. I will spend 15 minutes working on OH Squat, Snatch, C&J and Mil Press with light weight.

Comment #12 - Posted by: fish at November 23, 2004 1:52 AM

For time of 37.20
20 inch Box jump, 50 reps
50 pullups
22 kg dumbell swing, 50 reps
50 sit-ups
18 k dumbell Hang power clean, 50 reps
800 meter Run
50 Back extensions
modified Monday 041115

Comment #13 - Posted by: Tim 'crack' H at November 23, 2004 2:41 AM

how far is 100 meters

Comment #14 - Posted by: kirk at November 23, 2004 5:26 AM


This was a killer. My back is smoked.

Comment #15 - Posted by: Michael P at November 23, 2004 5:30 AM

100m = 0.062 miles.
I looked at this WOD and thought, "Hard, but doable" wow was I wrong. I am totally humbled.
I got through 2 sets (hardly), VERY dizzy, very winded. The pushups were my weekest part.
47:00. I try not to feel down about my performance, and I know I gave it my all (I think this is the hardest I've ever worked out), but I still feel very disappointed with my time/work.

Comment #16 - Posted by: efk at November 23, 2004 5:46 AM


I would put the jump rope conversion at something more like 25 ... 15 secs or so to run 100m ... seems like about 25 fast jumps.

Comment #17 - Posted by: larry at November 23, 2004 5:46 AM

26:15 - Woke up at 4am this morning; pitch black outside when I did the WOD so I subbed 100 meters rows for the runs. I'm probably keyed up from tracking down and bringing home my new clubbells from the wrong address last night...I hate it when FedEx delivers my weight equipment to the wrong address.

Squats were done to 10" box, full extension, chest out and eyes up. No breaks on any sets.

I liked TJ's "honesty indicator" (Oct 25, 2004) so much I did the same using a bar in the power rack for top height, baseball for bottom depth. I had no problems with either one; I have a nasty bruise on my sternum from the baseball. Breaks at reps 30 and 40 each set.

Anchored situps, no breaks. Back extensions on the glute/ham machine; complete dead stop at the hang position each rep. Breaks on all sets at 20/30/40. These definitely killed my time.

3x3 L-pullups - hard to straighten elbows at hang; easier when I moved my hands closer. All pullups to bottom of sternum.
3x3 L-chinups - much easier to straighten elbows with this grip. All pulls to bottom of sternum.

Support holds:
30 sec 26# ring support - hands turned out
60 sec 52# pullup hold
90 sec HSPU hold
60 sec 52# chinup hold
60 sec ring pushup hold - hands turned out, no strap contact

3x10/10 10# clubbell mills - no rest when changing hands
1x5/5 10# clubbell forward/backward circles to torch position (very hard to stop the club overhead without losing control)
1x3/3 35# club to order (full choke)
1x3x3 35# club to order/front squat (full choke)
1x3/3 35# club to order/pistols (full choke)

Lynne, I'm not even going to try to match you by lifting THE BEAST overhead anytime soon...the 35 is one scary critter. Lots of choke and little moves for me for a long time.

Comment #18 - Posted by: kelly moore at November 23, 2004 5:47 AM

100 meters is, well, 100 meters. 1 meter = 39.37 inches = 3.28 feet = 109.36 yards. Gee I love math.

Now go run.

Comment #19 - Posted by: Bob at November 23, 2004 6:03 AM

Subbed 100 reps of jump rope for the 100m run, 27:10.

Comment #20 - Posted by: MIkeM at November 23, 2004 6:04 AM

100 meters is, well, 100 meters. 1 meter = 39.37 inches = 3.28 feet = 109.36 yards. Gee I love math.

Now go run.

Comment #21 - Posted by: Bob at November 23, 2004 6:08 AM

I have been dealing with a bout of sinus problems since Saturday evening. I may have to skip today. I feel like a big pile of poo. Maybe I will feel better by the time I leave work.

Comment #22 - Posted by: brian_g at November 23, 2004 6:15 AM


Ran through the neighborhood so distances were approximate -- driven by finding a good spot off the road for the calisthenics. All were longer than 100m as measured by pace count.

Comment #23 - Posted by: RickB at November 23, 2004 6:39 AM


Everything was going fine until the back-extentions which left me with a nice back cramp for the rest of the routine. Runs were done out my garage up the driveway and down the street and back in the rain. Seeing that someone did this in 16 minutes really pisses me off.

Comment #24 - Posted by: KevinA at November 23, 2004 6:45 AM

Is it 3 rounds of EACH exercise or just complete the 3 rounds that are listed? So will I be doing a total of 150 push-ups or just 50 push-ups? Otherwise, looks like a good WOD. Scary sh@t about the climbing ropes, guys. I hope everyone's OK...

Comment #25 - Posted by: Allen Lunn at November 23, 2004 6:49 AM

31:20, been going for 3 weeks on Crossfit. First time in years I feel challenged by working out, goodbye gym-bunnie bodybuilding.

Comment #26 - Posted by: Johan at November 23, 2004 6:52 AM

17:39 as rx'd
nice to finally do a wod that i can finish without broken sets ie....pull-ups!!!

Comment #27 - Posted by: J.J. at November 23, 2004 7:04 AM

38:55. I've been lurking here for a nearly week and finally went for my first WOD! All push-up sets were broken and the majority were from the knees - not full body. I substituted a yoga move for the back extensions (laying on belly on floor lifting torso off ground) as the gym in my buidling lacks an adaptable apparatus. It is a nice change to be fully engaged and challenged by a workout! Looking forward to tomorrow's WOD.

Comment #28 - Posted by: Norma at November 23, 2004 7:11 AM

thanks bob

Comment #29 - Posted by: kirk at November 23, 2004 7:22 AM

"how far is 100 meters"

It's a bit longer than 100 yards. Run the length of a football field - that's close enough.

Comment #30 - Posted by: Mike at November 23, 2004 7:56 AM

29:16 Steve
28:15 Jack - 1st WOD. 6 Years old and on Vacation with his dad.

Comment #31 - Posted by: Steve M at November 23, 2004 8:04 AM

Warmed up with a 4 mile hill run.

Since I already did the run, I swapped out the 100yd dashes and added a fourth round of everything else.

50 squats, 50 pushups, 50 situps, 50 back extensions > 4 rounds in 31:15.

Situps were slow and back extensions were broken, gotta do these more often.

Comment #32 - Posted by: Nic Nakis at November 23, 2004 8:36 AM


Comment #33 - Posted by: grady mac at November 23, 2004 8:56 AM


Everything done as prescribed save the 100m run (used 100m Row).


Comment #34 - Posted by: Jim Taft at November 23, 2004 9:33 AM

Larry...I'm not sure I'd consider a 15 second bout of jumprope equivalent to a 100 meter sprint. Think effort, not time.

Just my $ to the track now.

Comment #35 - Posted by: Matt G. at November 23, 2004 9:39 AM

21 + mins

Comment #36 - Posted by: dave k at November 23, 2004 9:46 AM

Did not like this one.

34:24:86 Had to break up the sets too much. The pushups were way too difficult. Perhaps I shouldn't have practiced handstands for 20 minutes yesterday. What do you think Coach? Lauren? On a positive note this is the first time I have run without pain in my foot for 3 months!

Comment #37 - Posted by: Neal at November 23, 2004 9:54 AM

44:30 Some sets OK, some sets broken. The back extensions really slowed me down. The squats were also hard since I was still sore from Sunday. Tonight is a MA class, don't know what I have left. Should be interesting...

Comment #38 - Posted by: Noah at November 23, 2004 10:00 AM

Visiting Albuquerque, only equipment a primitive pullup bar, so decided to do Chelsea plus-1. Found myself really breathing hard, struggling to finish on schedule. Aha! realized at the last minute that I had just arrived at 5000 feet: no wonder I was gasping for air. My hat's off to all those who regularly train in this thin air.

Comment #39 - Posted by: adam at November 23, 2004 10:05 AM

30 min.

Pushups really slowed me down. Maybe because I did Fran yesterday and my thrusters were like squats with a military press at the end. Still working on that. Broken sets, mostly on pushups today.

Comment #40 - Posted by: Picc at November 23, 2004 11:08 AM

Jack beat his dad by nearly a minute? Congrats Jack!

Comment #41 - Posted by: Mike at November 23, 2004 11:08 AM


Subbed 100m row for sprints. Used swedish ball for back extensions. Situps were done military fashion. Is there anyway to moderate this comments section? I'd hate to see more people using it for their own personal non-fitness related publicity.

Comment #42 - Posted by: Bob Cornute at November 23, 2004 11:12 AM

Did my own thing today. I've had a strained groin or tendonitis down there for several months now. I've finally given up and decided rest is the only way it's going to get better. So the past few days I've avoided squatting/running/jumping and I'm taking a week completely off starting Wed.
I've entitled todays workout my "Nancy boy, can't take the pain no more workout"
a bastard version of the 3 bars of death... 10,9,8,7,6,5,4,3,2,1 reps of
RDL w/140k (308lbs)
Standing overhead press 60k (132lbs)
Bent rows 100k (220lbs)
Done in 13:11

Comment #43 - Posted by: josh everett at November 23, 2004 11:19 AM


The only sets that were broken were the second and third sets of pushups (20,10,10,10) and the last set of back extensions (40,10). The back extensions I had to do on the ground and I just lifted my chest and knees off of the ground for a good squeeze. I was at the park so I could do my 100's and didn't have a back extension station.

Comment #44 - Posted by: shane_t at November 23, 2004 11:30 AM

Allen - you do it once through as listed, then do the whole thing again, then one more time.

Comment #45 - Posted by: beth at November 23, 2004 11:37 AM


Comment #46 - Posted by: tanner at November 23, 2004 11:45 AM

54min... ugh!
Just not in good enough shape to move much faster.
Did OHS w/ 10pd bodybar (to practice) instead of airsquats
Back tightened bad so I did reverse hypers instead of bk. hypers.

Comment #47 - Posted by: timM at November 23, 2004 11:50 AM

21:25 Killer! This one seeme ok reading it. Boy was I wrong. It took a long time to not feel dizzy. all sets unbroken except for 2nd and 3rd sets of pushups.

Comment #48 - Posted by: M ark Medlin at November 23, 2004 11:56 AM

Josh E.,
Nancyboy My Ass, I was there and saw what you did to Fran in CO!

Comment #49 - Posted by: Ted at November 23, 2004 12:06 PM

3 rounds for time of:
Run 100 meters (runs were all 50m out, 50m back)
50 Squats (no breaks)
Run 100 meters
50 Push-ups (all 3 rds broken)
Run 100 meters
50 Sit-ups (military style, incline board @1 /2 max incline; no breaks)
Run 100 meters
50 Back extensions (all 3 rds broken)
TOTAL TIME=37:41 (11:56/13:00/12:45)

Comment #50 - Posted by: jdg at November 23, 2004 12:09 PM

41:20, back extensions and most sit-ups on glut-ham developer, but my back started doing weird things during the third set of sit-ups, so I switched to unanchored floor sit-ups

Comment #51 - Posted by: Sam L at November 23, 2004 12:39 PM

37 minutes. Push ups slowed me down. All push ups were chest to floor and locked out arms in top position. Squats were perfect form all the way through - I even kept my chest up. Did abmat sit ups which were slow but killer.

Comment #52 - Posted by: beth at November 23, 2004 12:42 PM

sorry - that was 47 minutes, not 37.

Comment #53 - Posted by: beth at November 23, 2004 12:43 PM

On the WOD, I counted 12 100M sprints. I used the treadmill, but I lost track of my sprints by the 3rd round. The treadmill registered 1.2 miles by the time I was finished. I ran .07-.08 miles per sprint. Does it really matter if I did 11 or 12 sprints.

Comment #54 - Posted by: Solomon at November 23, 2004 12:44 PM


Comment #55 - Posted by: Lance at November 23, 2004 1:02 PM

Still frustrated at my poor performance with Fran at the seminar... so...

Ultra Fran:
21-15-9 reps of,

95lb barbell thruster
muscle-ups (11/10;5/5/5;5/4)


My stopwatch can go straight to hell.


Comment #56 - Posted by: Brad at November 23, 2004 1:04 PM

After too many missed WODs, my garage is finally in order. The back extensions, for me, were the hardest of all these exercises, although I did have broken sets on the push-ups as well. Time was 23:04.

Comment #57 - Posted by: Ryan Atkins at November 23, 2004 1:17 PM


50 Squats
50 Push-ups
50 crunches
50 back extensions (ROM limited by equipment to about 30 deg)
Repeat 3x

The 100m after the squats was reminiscent of the post-bottom-to-bottom Tabata interval waddle.

1 round - 11:30
Limited by many factors, including push-ups and outside interference
Subbed 30 sec jump rope for run & 25# good mornings for back ext.

Comment #58 - Posted by: Eric 2 at November 23, 2004 1:30 PM

~40 min.

Tough mental challenge, round three was a blur. With all the transitions, it really takes a lot of will to keep moving. Straight sets on the squats, everything else broken. This would have been fun with a partner.

Comment #59 - Posted by: Alex M. at November 23, 2004 1:34 PM

hey guys I want to thank those who told me to take some time off. I did Fran and beat Josh
time 2:28
OK think I'll go die now; later days

Comment #60 - Posted by: Reed at November 23, 2004 1:37 PM

100m = 110 yds.

Comment #61 - Posted by: jimbutts at November 23, 2004 1:42 PM

Ps Hey Josh you are a dang moose dude. those poundages today are awesome, and beating that time was the hardest thing I have ever done. If you call that stuff "Nancy boy" stuff you are the toughest "Nancy boy" I've ever seen, that also doesn't leave much hope for the rest of us

Comment #62 - Posted by: Reed at November 23, 2004 1:45 PM


did a 1000m swim beforehand, which worked as a warmup. squats and back extensions broken, pushups and unanchored situps unbroken (i tried to anchor w/ a med ball but it didnt work). one more cycle and pushups wouldve been broken. also, back extensions were done on bleachers about 20yds away, so a)i added some time walking to and from and b)i had a limited range of motion. i tried to make up for the limited range by really contracting at the top.

Eric 2, ditto on the 100m run/waddle after the squats...i dont think ill ever really get used to that transition.

Comment #63 - Posted by: ediddy at November 23, 2004 2:11 PM

i decided to keep this one in reserve for thanksgiving (gym closed) & did a version of c. thibadeau's "power circuit" instead.
5 rounds:
RDL 6 x 185#
DB press 6 x 2-80# dbs
Snatch 4 x 115#
Push Jerk 4 x 135#
Jump (plyo) squat 10 x 45#
Pullups 10

Comment #64 - Posted by: JC at November 23, 2004 2:15 PM

Whew! Toughy for me. Pushups and back extensions broken. Felt like barfing at the end.

When I first saw Ahmik's 16:00 time this morning, I thought "Ooh, someone's telling a fib." Then I saw a bunch of 20+ minute times and I thought, "Yeah, right, no way you can do 12x400 meter sprints and all the rest in 20 minutes."

After my third 400 meter sprint, it occurred to me that I was running a lot further than the length of a football field, and I was actually supposed to be doing 100 meter sprints. Doh! the rest were closer to 200 meters than 100 meters. I'm meter-challenged.


Comment #65 - Posted by: MikeY at November 23, 2004 2:16 PM

28:00 Two full rounds (saved some gas for BJJ later tonight). The only sets that were broken were push-ups (30-20). Instead of hyperextensions did Reverse Hypers and RDL with two 25 lbs DB (25 R. Hypers, 25 RDLs). Good workout. My girlfriend hanged with me the whole way (push-ups of the knees) and finished just a bit after.

Comment #66 - Posted by: Greg Mihovich at November 23, 2004 2:51 PM

Finally figured out a place in the home gym to do back xtn's. I layed face down on the weight bench and put my feet against the wall. By pushing into the bench, off the wall, I was able to glue myself down enough to do the movement. The range of motion was less than one would find with a piece of equipment built specifically for the exercise but this also eliminated any ability to generate momentum between reps. Trust me, I tried and nearly shattered a tooth when my head slammed into the concrete below. Cool.



Comment #67 - Posted by: Dan S. at November 23, 2004 2:56 PM


Good point about the 'biners. They don't look load bearing to me.

Coach or Lauren: The folks at Pacific Edge (SC climbing gym on seabright) are really nice and would be more than happy to help you out.

Comment #68 - Posted by: Patrick Walsh at November 23, 2004 3:00 PM

Dog lickin me on sit ups, 5 and 3 year olds jumping around me, had to use treadmill... - would like it again outside with no distractions!

Comment #69 - Posted by: Jeff K at November 23, 2004 3:40 PM

Runs were 240 meters rather than 100. Time was 32:40.

Comment #70 - Posted by: Jeff at November 23, 2004 4:18 PM

32 minutes flat. Very tough.

Comment #71 - Posted by: John Walsh at November 23, 2004 4:37 PM

Connor did this one at home. He did it in under 15:00 and then ran a 6:30 mile. From now on he can post his own times, it is getting to depressing for me to do it.

Comment #72 - Posted by: Jeff at November 23, 2004 5:12 PM


This one was deceptively tough. As Rx'ed. Runs in the rain/fog again. Love how the runs always come up when the weather is bad!

Comment #73 - Posted by: Scott H at November 23, 2004 5:16 PM

39 minutes, with a partner, we had to switch off on the back extensions.

squats unbroken
pushups in sets
situps unbroken until third round
extensions in sets of 25

Comment #74 - Posted by: LauraR at November 23, 2004 5:21 PM

31 minutes; my 100m runs were 1.5 laps around a high school bball court. Pushups slowed me down, and determination should have been higher.

Comment #75 - Posted by: Ben K at November 23, 2004 5:56 PM

Subbed 100M row for runs; broke pushups at 35 and back exts at 25/15/10.

Kelly, glad the wayward clubs found their way home; you'll grow to love the 35!

Adam, great work on Chel+1 in the thin air!

Comment #76 - Posted by: Lynne Pitts at November 23, 2004 6:15 PM

25:45 as RXed.

Comment #77 - Posted by: Adam McClure at November 23, 2004 6:32 PM

Only had a few minutes today so I did Grace for the first time.
There were little kids playing with marbles around me and I wasn't focused about work and rest periods. This ends up being only 5 reps/min. I was definitely huffin and puffin but with a little strategy I'm confident I could drop that time.

Comment #78 - Posted by: Tony B. at November 23, 2004 6:55 PM

subbed 50 good mornings with 45lb bar for back ext

Comment #79 - Posted by: george at November 23, 2004 7:32 PM


Tried to wait out a nasty storm front that's been rolling through Memphis all afternoon. This ended up being the 3rd workout of the day...weights this morning, a 4000m swim at lunch. Just got back from the track...I was in the big yellow splotch covering the "p" in Memphis:

I now look and feel as though I swam twice today...then again, I have the satisfaction of knowing I did something most people (present company excluded) would never out on a track in the dark in the middle of a thunderstorm. Back extensions done anchored under a row of bleachers, situps done w/feet anchored under same bleachers. Have a good night everyone.

Comment #80 - Posted by: Matt G. at November 23, 2004 8:22 PM

Well I have written down 50 minutes from start to end on this one but I don't feel that justifies what I could of done. I thought it was only one round so I stopped after it for a few minutes. Plus I used a treadmill for the first round and it took about a minute and a half to get to a decent speed. After that I subbed the runs for Sumo Dead Lift High Pulls. I did the first round in like 30 minutes and the last two in 20.

I ran a mile then afterwards in 8:54.

In a day like today where it asks for sprints like that and your only option is a treadmill, is it viable to replace them with Sumo Dead Lift High Pulls?

Comment #81 - Posted by: Troy at November 23, 2004 8:24 PM


What about leaving the treadmill running and just doing the rest of the workout off to the side or behind it?

Comment #82 - Posted by: Matt G. at November 23, 2004 8:40 PM

Troy, I feel your pain with the treadmill. I just entered either 10 mph or 12 mph and started clocking my runs when it got to about 6mph.
Somebody tell Reed he's still behind Josh's time for Fran by a second!
As for Mr. Everett, aka Nancy Boy, we should all be such Nancy Boys! Your three bars of death had me wincing just reading the loads. Then you had to post the time!!! Sheeesh! We've been puttering around the idea of a So Cal Crossfit Championship ala Crossfit North's (plagerism is the sincerest form of flattery!). My fear is Josh will come in and absolutely smoke us all!!!
As for the WOD, I was at 21:35 at the end of round 2 and had to pick up the daughter. Bad timing. I really liked this one, especially the 100m sprints. Good variety! Finished the squats and one more sprint at home. Scared the heck out of the neighbors as I ran up to the house!

Comment #83 - Posted by: Ron N. at November 23, 2004 9:19 PM

Misread Josh's time for Fran. Apologies to Reed, and congrats on a filthy time!! You smoked the ol' girl!

Comment #84 - Posted by: Ron N. at November 23, 2004 9:21 PM

left off 1 100m+back extensions


3 rounds, but last set of sit-ups were 15 cuz my back was raw.

Comment #85 - Posted by: jmon at November 23, 2004 10:07 PM

36m 36s

Subbed 100 jumps with a jump rope, and 'hug-a-snowball' for the back extensions. Only the squats and the sit ups were unbroken. I had to break up the push ups and h.a.s.b. to maintain form.

Practiced handstands and L sits afterward.

Comment #86 - Posted by: J Jones at November 23, 2004 10:15 PM

32:26. Killer! Situps really slowed me down. Subbed supermans for the back extensions. Added 50 full back extensions when we got back inside.

Comment #87 - Posted by: Chris Q. at November 23, 2004 11:06 PM

subbed supermans for back extensions.
I think my 100m's might have been a little short. Thae fact that my the time actually looks respectable for once makes me suspicious.........

Comment #88 - Posted by: Chris W at November 24, 2004 12:16 AM

Group of 3 did today's WOD.
We measured out 200m out from our station for days we had 400m and 800m runs. Since our measuring tool only measured feet we did the conversions. Simply put, 200m is about 630ft with 400m being about 1260ft. So 100m is equal to about 315ft. But we ran into a snag because city contractors tore up the sidewalks and shoulder areas where we run so we had to take a new measurement. But not bad. So we measured an decent out and back run at the station for 100m.

Long story short

Comment #89 - Posted by: xkawikax at November 24, 2004 2:03 AM


broken sets all the way through (with exception of first squat set) - run up and back a basketball court (25 meters).

Comment #90 - Posted by: Patrick at November 24, 2004 8:06 AM

This was the first Crossfit workout that I tried on the police recruits in Denver after attending the class held in Golden. Obviously since it was their first I lowered the numbers, but they loved it. I did the complete workout and it was great, I also have found a new workout system. Thanks Crossfit.

Comment #91 - Posted by: Kim at November 24, 2004 2:03 PM


But wait...

13:something 1st set, 16:something 2nd, 10:something into the 3rd when I gave up on the sit-ups and just hung there like a dead animal in a trap. I'd still be out there...

Comment #92 - Posted by: tony young at November 24, 2004 4:20 PM

Just a day late....
Scaled down the 50's to 35's for both of us. 22:23

Comment #93 - Posted by: Steve S / Leanne at November 24, 2004 5:36 PM

3 rounds of:

100 jump rope
50 squats (2 x 25 w/ 20sec rest)
100 jump rope
50 pushups (mix sets, always >25 for first set)
100 jump rope
50 situps straight set
100 jump rope
50 straight leg deadlift, 45lb bar


Comment #94 - Posted by: PMK at November 24, 2004 7:07 PM


Great WOD to take on the road for the holiday. No glute-ham machine so I just hooked my feet under the most handy heavy object and extended back from the floor.

Comment #95 - Posted by: Scott Arnold at November 24, 2004 8:03 PM


Comment #96 - Posted by: Jeff Reiser at November 24, 2004 11:05 PM

Workout as perscribed 17:31...

Comment #97 - Posted by: Paul Peterson at November 24, 2004 11:18 PM

Yeah, so I'm two days late. I did this one before Thanksgiving dinner to try to counteract the eating.

Three Roudns of:
-Run 100m (All runs were up/down my driveway ~75m total, but extremely steep)
-50 Squats (used ~14", mostly good form, unbroken)
-Driveway hill run
-50 pushups (all sets broken 20/10/10)
-Drivway hill run
-50 situps (hands behind head, chest to knees, unassisted...this really slowed me down)
-50 Supermans
Time: 28:42 (7:45, 10:45, 10:30ish)

This was some tough stuff, out of breath from the first driveway run, 'till the last superman. Good stuff. Can't wait 'till the next one so I can see the improvement. Will do the 10k tomorrow...skipping the overhead squats.

Comment #98 - Posted by: Stephen at November 25, 2004 3:35 PM

24:11 as Rx'd

1st round all unbroken except back extensions - these kill me; a definite weakness.

All squats and situps unbroken.

I was completely wrecked after this one...

Comment #99 - Posted by: Pat at November 26, 2004 10:49 PM

3 rounds for time of:
4X of stairs (all stairs were run)
50 Squats (5 quicks sets of 10)
4X of stairs
25 Push-ups (10/10/5)
4X of stairs
50 Sit-ups (25/25--25/25--50)
4X of stairs
50 Back extensions (25/17/8--20/15/15--50)

(Had to run down stairs first)

Time= 37:47

Comment #100 - Posted by: Paul Theodorescu at November 27, 2004 7:11 AM

1 round only. Had to stop due to important call. Subbed 1 minute jump rope for run.

Comment #101 - Posted by: Pappas at November 27, 2004 9:57 AM

rowed instead of run, it is sleeting outside. I did this after a day at an indoor climbing gym and that took a fair bit out of me.

Comment #102 - Posted by: Jim Howe at November 27, 2004 5:24 PM

Good Mornings instead of Back Extensions.
On a track, at dawn, nice and cool out.

Comment #103 - Posted by: Eagle_Eye at November 29, 2004 7:28 AM

harder than it looks!
did supermans in lieu of back extns

Comment #104 - Posted by: Shelly at November 30, 2004 7:31 PM
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