Let's not forget to honor and respect memory and family of Lt. Michael McGreevy, after whom this workout has been named.

Mike Donnelly

Congratulations Neal! Boston is a better place with you there.

RIP Lt.

i knew this was coming. the last 2 days were too good to be true. looking forward to meeting my dear old friend mr pukie during this one.

After todays workout, I'm glad to see the shoulders are going to get a break...
... Rest easy Lt. There are still brave and honorable men standing the watch.

Being someone who has rescently started and never completed a WOD, I look at this and say, "I can actually finish this one!" Does anyone know of a substitute for back extensions that can be done on the ground (working the same muscle sets with about the same effort)?

thanks

You know, I have to chime in and say I felt this one coming, too. My bones spoke to me today as I was doing the Push Jerks. I thought, I bet Coach is going to lay the smack down in a beautiful way.

Thanks again, to Lt. McGreevy for paying the ultimate price. This workout is a worthy monument to him.

shoulder press 95 max
push press 95 max
pushjerk 45

Has anyone bought the new NIKE "free" shoe? How are they for running? Do they work well for squats and the other lifts as far as support goes? Or am I better off just sticking with a traditional shoe?

Since I run on the b-ball court and not with the treadmill, I'm looking forward to a second go round for the honored Lt.
Godspeed.

Crossfit Boston? Wicked pissah!
(is that right John W?)

Oops, just getting back into it after a 10 day layoff. I combined this one and tuesdays and did them at 1/2 intensity. Nice to be back.

RE: the Nike "free" shoe. I am becoming more and more convinced that modern athletic shoes are a crutch which lead to decreased foot strength and, ulitmately, foot and leg injuries. I have been training in Chuck Taylor flats for around four months now and feel that my foot problems have resolved based on this protocol. Of course this is only anecdotal.

http://www.google.com/search?hl=en&lr=&q=barefoot+running&btnG=Google+Search

i just heard of this site on monday
i have done both this weeks work outs
legs are sore from monday and i can tell I'm going to be sore tomorrow.
i am worried about tomorrows WOD it seems like i will be dead after the first cycle

how hard should i be running these 800s?
8 min mile pace?
or should it be more of a sprint?

groundnLb - try reading the suggestions on the Getting STarted part of the web site. It is linked from the front page or just go here:

http://www.crossfit.com/cf-info/start-how.html

thanks beth
i will post how things go tomorrow

todays Wod
ride 50kms

will do "Michael" tommorow

Sub'd "Michael" for 050823 WOD(shoulder). Used T-mill due to time of night rather than road run
Time 24:12min,
back extensions broken, 20 straight up each set then 15, 10s and 5s. Situps unbroken with feet held.

3min17sec improvement on last time, but that was a road run.
Took me a few minutes to get off the floor once i had finished final round, even left a sweat angel behind.

Will Sub in D-4 swim workout for 050824 tomorrow

24:36 - 1:03 faster than 050715. Glute-ham situps done to 45 degree angle, fingers to toes at top. Hams burning.

Me: 25:28. I subbed leg lifts off a platform.

Emily: 23:58.

26:10.

Total time: 41:35

R1: 6:20, 1:49, 3:02
R2: 6:09, 1:59, 2:56
R3: 6:39, 1:40, 3:00

For those doing the math, the discrepancy between the total time and the breakdown accounts for the 2 mins or so per round that i spent running up and down 7 floors in my apartment for the run.

Really unhappy with the run times. Need to start adding a few extra runs each week.

All BE and S-U sets broken. All done on a GHD (first time using it in a workout).

24:02 which includes time trying to find an open back extension apparatus for the last round - they were both taken (grrrrr) so the last round I sub'd supermans. First round of situps were on an incline board but I did not like the way the board required me to anchor my feet/legs so the rest were full situps on the floor, feet anchored. Runs at 8.4 mph at 1% incline. Started the day with 30 pullups and 30 deep dips. Ended with yesterday's wod. This is the perfect wod to send me off on my vacation. I'll be back on Labor Day.

22:31 - Ran harder and BE/SU sets were less broken. This one was about 02:20 faster than last time.

Did run on treadmill.
Extensions and sit ups w/ good form.
Time: 21:29

24:47 Got to do this one at home; didn't quite wake up until about midway though.

In honor of LT. A fallen warrior who's sacrifice will never be forgotten.

WOD 27:16

My legs were dead stiff from practicing OHS on Monday. The first run was strong, then my hammies and quads began to twitch on the back extension machine. Second and third runs were 4 mikes and some change.

24:50
treadmill runs, 8.5 mph and 9 mph
situps on floor, feet unanchored.
:19 sec improvement

gymnastics tonight

Just didn't have it today.

Did the runs, and about half the reps. Back extensions felt very, very tough. 25 minutes.

Rowed another 1000 meters afterwards, but still couldn't find a groove. Packed it in . . .

RIP brother.

24:53
TM run 9.0mph x 0.5 mile

Me: Run on treadmill 9mph, 9mph, 8mph
Situps: 30-20, 25-25, 25-25 on floor feet semi anchored
BackEx: 25-25, 20-20-10, 20-10-10-10
about 35minutes

Michelle: Run on treadmill 9mph, 9mph, 9mph
not sure of set break down.
about 35minutes

we need a stopwatch.

23:02
SUB#45 STIFF LEG DEADLIFT FOR EXTENSIONS
ADD 15 RING PUSH-UPS PER ROUND

WU - 2k run

WOD
19:40 - 20-40?

Waller (Fairweather)
22:40 (but alot of waiting a BE machine).

Subbed sit ups for tuck ups

25:59

How do you do the sit-ups, full motion with feet on the floor, trying to bring your noze to your knees, or the sort of half sit-ups, with feet in the air, legs bent 45 degrees?
Thanks.

================

28.12

4.34
4.25
4.36 for run to mailbox

first su=anchored
second=50 hand to opp knee
last=60 hand to opp knee, 20 anchored

Good one!

Michael McGreevy. HOO YA MICHAEL MCGREEVY! Thank you for your sacrafice and selflessness. It is people like you that make this country what it is, the greatest nation in the world. My prayers are with your family.

"Michael" 20:01

cfwu x3

WOD: 19:34 as Rxd. runs on the treadmill @1% (and w/ a delayed startup, grrrrr) and situps were inclined and anchored. about :50 slower than last time probably due to the slow start up time (last time i was able to keep the treadmill running) or maybe the runs having more of an effect on me. not too bad, though. maybe some endurance work (elliptical or bike) in addition to bar muscleup work later.

Crunched for time...did back to back WODs.

13:10 with back and sit-ups only.

GRD-Olly

Still a day behind:
Press: 65-95-115-135-140 fail-135
PP: 140-155-165-170 fail-165 fail!-155 fail!-135..dang!
PJ: 140-155-160-165-170.

subbed 800m row for runs

13:59

28:46 (PR)

7 minutes faster than last time. All sit-ups were unbroken, ugly, but unbroken.

I found out what I am training for....one strapless and one sleeveless bride's maid dress next summer. WOD, help me look GOOD.

Time= 20:50
Warmed up with 1.5pood KB Turkish getup/ windmill combinations and 2 KB lizard crawl. Subbed back ext with KB goodmornings. Situps were with feet anchored to KBs. Finished with wall sits and handstand practice (more of an exercise of futility, lol).

CF warm-up minus back extensions and sit-ups

WOD: 24:00

23:34 as rx'd

"Michael"

Did it with my Marine buddy, Graham. His second WOD and he rocked it hard (even after a substantial back injury from snowboarding). Think our path for the first two rounds was longer than 800 meters. Might have been more like 1000-1200 meters. We found a pretty good bench set up in the park we were in to do the back extensions but I kept taking it in the chatchkis on the cement block, so back extensions were the thing that slowed me down the most.

Final lap was probably more towards the 700 -800 meter range.

Final time: 31.20.

26:24
As rx'd

32:54

31:56

27:53 as RX'd.

cfwu X 2
wod: 26:40 treadmill 800's a 1%
cal's broken
better than last time ~ 1 min.

22:45. 3:49 faster than last time.

Rest easy Lt

20:27

a bit slower than last time

22:30

Subbed 4 minutes of hill sprints for each round of 800m.

28:12

BW - 245
29 minutes

After two weeks of not doing WOD's due to an injured shoulder, I was ecstatic to see this workout up!

40:00- during my lunch hour, which I think helped speed me up. :)

25:42 as prescribed, 1:25 faster than last time, all sets of sit-ups unbroken

~33 min.

8 min improvement. RIP Lt.

Thanks Coach, for keeping the memories alive.

29:29

situps really slowed me down.

"MICHAEL"

3rds
run 800m
50 situps
50 back ext.
all done on abmat
=20:44:55 3 minutes faster than last time CF works people...

23:00 as Rx'd
11 min faster than last time!
All sets unbroken this time
6.8 on treadmill.

What's an abmat?

Ship PT followed by

3 rounds
400 meter run
boot camp abs (abs done at 12, 8, 4 reps per exercise)

worked on handstands after. attempted 10 without assist. was able to get two held for greater than a second with handstand pushup.

Douglas
Jacksonville, FL

26:38 as rx'd, in monsoon 800's

Crossfit Boulder Creek:

Beth - as prescribed - 37 minutes (runs slow me down but I did em - even with my huge hills!)

Kim - subbed rowing for run, didn't time it.

Allison - subbed rowing for run, had trouble with her low blood pressure going between rower to other work. Had to take a long rest to keep from passing out. Didn't finish last set of abs. Didn't time. Plans to complete abs as a seperate exercise later.

Anyone who can give me tips on training crossfit with someone who suffers from serious low blood pressure plus anemia write me privately - I would appreciate it.

17:28

just finished third work out of crossfit
i heard about it on Monday
i think I'm going to barf.
28 min

"Michael" at 43 minutes...800 meters (jog/walk), BEs (all sets broken/ouch!) and sit-ups (50/75/100). "Running" still very slow.

kathryn its a mat that you do situps on.I use it every now and then. So I thought I'd take it to the track, it makes for a pretty easy transition from situps to back ext..Its not a glute ham whatever but it gets the job done. You can see what it is by looking at the main page..

Abmats rock! Got mine a few weeks ago and it's worth the dough.

cfwuX3

subbed 45lb good mornings for back extension, 25:21 as rx'd otherwise, all sets unbroken. RIP Michael, thank you and rest easy, we've got the watch. Semper Fi brother.

Let me chime in on the AbMat: It freakin' rocks. Used it today for "Michael" and my now core is almost as scary as Dan's (his is scary, mine is cause for worry).
For the Lt.:
21:59
Time didn't get posted last time out, but I believe it is about a 3 min improvement. This is mainly due to elimination of transition and warm-up on the treadmill. I ran the 800's as 9 laps of a regulation basketball court (much to the amusement of those playing- at least they wanted me to play with them and couldn't believe I wanted to just keep running instead).
Was able to stop the run, get on the AbMat and crank out the SU's and BE's with little wasted time. Also, my splits for the 800 fell in around 3 min., which is about 1 min faster than on a treadmill.
I may be cured of treadmill usage for good!

I think I must have messed up somewhere because i have no idea how i did this time.

All runs done on treadmill at 1% ran for .5 miles each round.

9.0 mph, all sets unbroken
9.2 mph, all sets unbroken
9.3 mph, back extensions broken

total time: 18:10

Day 3 of Armstrong pullup program - 9 training sets of 2 reps

18:49 as RX'd
10 minute improvement over last time.
Fly free, brother Michael.
JK

31:14 as rx'd
I know I went faster than last time, but I forgot to record my last time.

24:21 as rx'd. Good workout and definitely showed my weakness on the back extensions.

Nicole & I did this at medium-high intensity. Untimed. Running was at 6-7 min mile pace mostly.

20:37
Subbed the 800m running with 800m rowing.
Back extensions were broken, definitely much harder than standing Good Mornings w/ a plate which I had previously been substituting with.

40:53

Used 1 pood swings to sub the back extensions. Splitted in 25, 15 & 10 rep rounds. Warmed up with rope and some pullups.

If I didn't ate so much ice cream :D, I would have gone a few minutes faster. Transition from running to swings seems hardest. Good workout!

USMC PFT:
Max DH pull-ups: 20
Max crunches in 2 Min: 100
3 mile run: 17:32

Wife:
Michael - 20:27 w/ 3:45 on elliptical for each round, back ext off of exercise ball, and anchored sit-ups. Almost 2min faster than last time w/ same configuration.

please someone tell me tomorrow is a rest day
i dont think i'll be able to walk

As Rx 47:00

18:21

Did good-mornings and un-anchored situps since I was at an outdoor track.

Then went to a gym and did yesterday's WOD:

65-75-85-95-100# shoulder press
105-115-125-130-135 push press
115-125-135-140-145-150 push jerk

Then did 50 back extensions to compare to good mornings. They were faster, but tougher. So I think my first set in today's WOD would have been faster, but the last two probably would have been broken, and overall a lot slower. I think I need to do more real back extensions.

21:06
JeffT

Now, i've never thought of myself as being the brightest cat, but i did think that i could at least tell the difference between miles and kilometers. Apparently not, it seems.

So, i plotted out my run using the Gmap pedo site that was posted a few days back. A bit later in the day i decided to check my route again, for whatever reason. Well, turns out i was running 0.8 miles, not 0.8km. *sigh* Well, that certainly explains my pitiful run times. i ended up tacking on about 50% more than was prescribed, which explains my 6min+ runs, instead of what i expected would be <>4 min runs.

Wondered why i was performing so poorly.

Ah well, i needed the extra running work anyway.

God bless you,Lt., and comfort your family.

All rounds unbroken. Sit-ups on AbMat.
21:30 MORE SIT-UPS PLEASE!!!!

todays workout

snatch 3x2 up to 135
2x1 up to 155
clean 3x2 up to 185
2x1 up to 205
squat 2x2 up to 275
2x1 up to 295
trying to regain hip flexiblity before going too heavy.
mini x-fit 4 rounds of:

4 kettle bell cleans plus 4 press (each arm) w/ 2pood
4 wieghted pullups with 1 pood

finish:

3x5 skin cat w/ 10 yrd bear crawl

23.35 total time.
runs done on a treadmill unfortunately
had to split the back extensions into blocks.

Was at 28:31 and we got hit out on a false alarm at the University of Utah. Incomplete WOD. Felt strong and only needed to finish the back extensions.
See you on Friday.

L8
Eric

As perscribed 22:14

25:56 improved by 6:11

All back ext & situps broken

Thank you Lt.

Did it in I think 21:00 flat- but I screwed up the starting of my stopwatch so I had to do a bit of on-the-fly math to figure out what the pro forma time was. I'd call this a soft 21:00. Runs done at 8.7, 8.6, and 8.5 mph on a 1% grade. I think I need to improve form on situps and back extensions, so I expect to have a comparatively lousy time next time Michael comes around.

Tariq

I thought I was doing great after completing the first .5 mile in 3m flat but after the first unbroken set of back extension and the second .5 mile I hit the wall and the pain in my lower back was so intense that I could even stand up!!!

What a moron I think I should have started slower on the run and my lower back would have been in better shape anyway the wod went as follow:

.5 mile speed 10.0 m/h 3m
unbroken back extention / 2 sets of abs

.5 mile speed 10.0 m/h 3m
Broken sets back and abs (forced to take a break as my lower back wouldn't even allow me to stand up)

.5 mile speed 10.0 m/h 3m
broken sets abs and back

total time of around 40m (very disapointing)

B/w 79.1kg, B/f 11.9.
Michael, last time 20:32.
This time 20:58. A slight improvement given that the back extension machine is now at the other end of the gym.

cfwu -situps - back exts

still working up from beginner status.

run - 5mph x 6min x 3
situps - 25 x 3
supermans (back ext station had a line) - 25 x 3

total: 25:09

(next time: hold time, increase everything else)

24:08. S-U sets were unbroken, and I felt strong throughout the workout. I wish I would have known about Crossfit a long time ago!

cfwu X 3
"Michael" 18:44(3 min improvement over last time)
cfwu X 3
2 mile run - 14:30
Got my first bar muscleup today and then proceeded to do 10 more single bar muscleups. Hooray for Crossfit! Hooray for me!

29:29

My 400m run for WODs starts at my driveway and goes uphill for 200m and then 200m downhill (back to my driveway). For 800m today I just did my 400m run twice.

I broke the back extensions and situps into 2 sets in all three rounds.

I ran a park course. It sure felt like 800 meters, with 50 gm's and 50 crunches. Not in good enough shape to do the wod, But I'm trying. 25.46
Rob

“Michael”
Three rounds for time of:
Run 0.6 miles (4:05/4:25/4:35)
50 Back Extensions (broken)
50 Sit-ups, anchored on incline (~6") hands behind head (no breaks)
TOTAL TIME=31:19 (10:11/10:36/10:32)
No previous time on record.

WOD-16:01--44 seconds faster this time

24:52

as rx'd: 32:26
first completed WOD.

24:27 as rx'd

I feel I can really push it on the runs even though I don't run because of the high intensity of the WOS's!

-dennis

Time: 28:22

Last time was 34:45. Not a bad improvement.

The last set, though I had to do the back extensions by laying down on my belly on a mat instead of using the HE station. Some dude blocked me on it while I was running on the TM.

I also did crunches on the last set because I didn't have a place to anchor my feet with the dude on the HE station.

first day of crossfit at Syracuse:

wod:
28min

each set got easier which surprised me.

1/2 mile vs 800 meters. 28:32

Used a 45 degree hyperextension incline bench and rested it on the 3rd bar of a weight tree. It ended up being parallel to the floor. Sure caught some strange looks at the gym.

1/2 mile 3:02
1/2 mile 3:21
1/2 mile 3:36

Subbed 800m row for run

~24 minutes

Recommend doing the back extensions with your feet wrapped around a bench. My stabilizing muscles have gotten a lot better since I started.

Garlic vurps from lunch three hours earlier are not a good thing.

as rxd.

20:29

Today I did cindy. Got a personal best of 11 rounds. Finally pull ups were not my deal breaker.

*nods to Michael*

Team Ruthless - Crossfit Virginia
Pete:17:19:19
Dino:18:29:06
Steven:19:40:90
Eric:21:03:90
Jeff:21:06:00
We also wish to congratulate Diane Lane, who after only 3 months of training won the USA Powerlifting Virginia State Deadlift/Bench competition in the 97 pound weight class. Not bad for her first meet.

Brother Mike, Rest Easy. No Worries. We'll take it from here.

29:12 as RXed after huge dinner. No Pukie. Good WOD.

21:00
Don't think I made the Lt. proud with this workout time but I was proud to do a workout in honor of such a man
J

Modified.

3 sets of:
.5 mile @9mph
25 back ext.
50 sit ups
40 push ups
10 deadhang pull ups

everything unbroken

26:04

28.54min. Ran 1/2 mile fairly easy due to plantar faci. in left foot. Seems to be getting better after approx. 6 month of no running, P.T., and some weird shock treatments.

If only me left elbow would start feeling better...

Sean P

26:39
Runs on t-mill. About 3 min faster than last outing.

Warmup:
10# mill switches: ladder 5 to 1
3x10 kippers
bench press 135x5

Yay! My post above was done using my blackberry! cool.

Michael 32:00
finished with planche,and handstand practice.also thru in a little k-bell practice.

:19::57 (1mile warm up, finished w/10 sets of 30 push ups)

Bad news, ::57 slower then last time.
Good news, I think accidently ran only 400m last time.

All sets unbroken, but the gym at this base has a cooky back extension machine. You stand in it and actually flip over so that you are almost completely upside down. Did some extra just in case I was getting the same out of it.
R.I.P. Lt!

39:18

-on treadmill with #1 setting on incline, lots of transition time.

27:15, as RXed

Last time was 80s better, plus I did decline sit-ups instead of Army-style. Damn college diet, messing me up.

WOD - 19:00
Mallory age 10 - 1/4 mile run, 20 situps, 30 back ext. 3 rnds - 11:10
Jared age 8 - 1/8 mile run, 5 situps, 10 back ext. 3 rnds - 7:10

3 sets of:

.5mi run
50 BEs
50 SUs

= 23:08

Sub treadmill, 1% incline, 0.50mile

back extensions were done using a Swiss ball and using the leg brace on a lat pulldown machine for holding my feet. Not great ROM and hard to maintain balance laying on the ball. Did my best with it.

29:45

My previous post of tpday's WOD as rx'd plus just completed 37 mile bike ride, avg speed 24mph.

"Micheal" last night 24:12min

Today CrossFit Swim workout D-4
1000m For time
200m kick
200m pull
150m kick
150m pull
100m kick
100m pull
50m kick
50m pull
time 24:01

34:45

20:53

Three rounds of:

Run 800 meters
50 back extensions
50 situps
25 overhead squats.

31:08

All runs on treadmill w/incline (~8.5 mph)

Back extensions on glute-ham developer,broken...

Sit-ups half glute-ham, half Abmat unanchored.

Slower than last time but last time subbed

jumprope for runs & all sit-ups anchored, on

floor, without Abmat.

subbed 3min heavy bag instead of runs.

18:10

Probably should have done 3.5 minute heavy bag, but I was able to give myself a side ache (not something I have experienced in a while).

W/O partners

B.C. 25 min approx (subbed 50 squats for runs)

T.S. 21:54 (subbed 3 min jump rope for runs)

Subbed 800m row for the running

20.32

Semper Fi McGreevy's...

17:47

3 rounds:
.55 miles (9.5, 9.7, 10 mph)
50 Reverse Hypers
50 Sit-ups

18:20
treadmill @ 8 mph

No WoD. Swam for the first time in five weeks: 400 skps, 10x100 on 1:45, 500 mixed drills, 300 cooldown. 50 minutes total.

Total time: 37.34
800m
BEX50
BFA SUX50 no anchor
Used treadmill so would have access to back extension
1. (17,10,13,10) (30,10,10)
2. (20,10,10,10) (25,10,5,5,5)
3. (10,10,10,10,10) (25,10,5,5,5)
av15.5Km ph on runs, put inharder on last 200m

Let me begin with letting you all know that I am a pansy who has been fooling around with "body for life" until a friend twice my age (and many times better in ability) tipped me off to crossfit. I have been trying to psyche myself up for the WOD for about a week and gave it a try today on Michael. Even though I cheated and did a "half" Michael (400m and 25 and 25 each round) I was thoroughly wasted afterwords (Are the BE supposed to make it harder to run?) I did my easier version in about 20 minutes. How long should it take before a cocky 21 year old college student can do the WOD "as prescribed?" A month, 2 months?

wow, some WOD's are obviously killers for some reason this one was one of the stealth beasts...

39:11
3:17 25 g-ham / 25 back-x / 25 s-up / 25 back-x
4:16 25 back-x / 50s-up / 25 back-x
4:06 25 back-x / 25s-up / 25 back-x / 25 g-ham

in 1989 back extensions werent this hard. i guess gravity changed.

20:09.3 improved by 1:10 since last time.

Run's are getting done in about 2:50 but sit-ups are just pitifully slow, taking around 2:30. At least all rounds were unbroken this time but I have to get moving faster. Could speed up by doing them anchored but I think it should be possible to rap them out quicker. Might try this one again with incline sit-ups soon. After that the floor will have to be easier.

Anyways, recovered now so time to play catch up with the HSPU/Pull-up pyramid. Should be fun!!

Cheers, kempie

"Michael"
2 rounds as Rx'd (runs performed outside)
Lower back completely taxed. Stopped after 2 rnds (~30min)
Still a deceptively hard workout...

28 min.. this one took me by surprise

w/u: 10 sit-ups, 10 4-count flutterkicks, 10 v-ups, 10 back extensions, then straight into wod
wod: 24:16, all back extensions broken, everything else unbroken
1st set: 800m-10mph on tm, 30/20 be, 50 su
2nd set: 800m-10 1st 400 11 2nd 400, 15/10/15/10 be (workout partner caught up at this point causing both of us to up the intensity), 50 su
3rd set: 800m-9.0mph, 20/10/20 be, 50 su
all sit-ups on floor, feet unanchored
lost time in transition and having to break up back extensions, did not post last michael but think time was improvement by about 1.5 minutes

5 day break

21:02 as rx'd

As rx'ed in 21:52
Ran on treadmill, which hurt my time due to set-up on each round. Runs were slow, too.

WOD as Rx'd
23:15

22:04 as Rx'd

Runs were done barefoot, thanks for the post!! 3/4's of the way around the 1/2 mile track there's a nice patch of pea sized prickers lying in wait in the grass. At least 15 seconds per round was spent pulling prickers out of my feet!
Other than that, I loved running barefoot. Due to summer activities I've only been getting into the dojo once a week. I'm stilling doing crossfit so my fitness isn't a problem, but I do notice my feet getting sore and cramping by the end of class some nights. I think I'll try doing more of the WOD's barefoot to compensate.

As Rx'ed
33:15

23:35

2 5min rounds jumping rope....100 push-ups 100 back extentions...day 3 of wod

Sub'd 800 m rows. Time = 29 min.

25:09
Subbed Superman's for back extensions.

23:19 with Jeff K. Subbed in supermans and had to d 800s in the street...with hills.

1st WoD

23:40

25:41
Subbed Superman's for back extensions.
About a minute slower than 7/15.

26 mins

24:56

Then did the squat workout from earlier this week.

Done on Wednesday 8/24/05

*MODIFIED* “Michael”

Three rounds for time of:
Run 800 meters --> Ran about 3/4 mile around the Sacketts Harbor School fields
50 Back Extensions --> 25 pound Dumbell Swing, 31 reps
50 Sit-ups

TIME: 28:53

17:46' as Rx'ed.

20:00

Good mornings subbed for back extensions, otherwise as rx'd

Was aiming for 25 mins, but got a little excited when I noticed I'd finished my first two rounds in under 7 minutes each. Decided to aim for 21 minutes. Was surpised when I saw the timer at the end. So I went outside and figured I could do a muscle up. I couldn't, but I tried.

29:10 did murph two days ago, still awaiting the return of the legs

Did this wod on the 400m track and used two bars that were perfect for the back extensions. Moved pretty fast through this one. As rx'd 14:57

21:12

Thank you Lt.

400m Run (treadmill)323,318,330
50 Back Ext. 50,50,50
50 Situps (Decline Bench) 50,50,50
17:40

BW 201

Thanks!

Warm up

DL 170kg 5 singles
BP 80 kg 3 x 3

"Michael"
As Rx'd 28:36

Had to rig up a back extension bench with an aerobic step and the power rack but i got it done.

3x
800m run
50 incline sit-ups
50 back extensions (broken)
25 push-ups

27:22

(Done 8/26 AM) 22:47, subbed crunches for sits (never again, but I had my reasons), subbed BW good mornings for back extensions, and my neighborhood 800 is slightly less than 800 but with two moderate hills no matter which way I run the loop.

5k run tonight to catch up.

average time for Team Torch, "Michael" 19:00
finished up with 7 sets of:
5 handstand push ups
5 pull ups
10 dips

31:30
Running was quite weak this morning.
Two days late.

20:34

Modified "Michael"
3 rds for time:
Run 800
50 crunches
50 back ext

19:47

Did wednesday's WOD first, then Michael.-26:32
1 minute 22 seconds slower than last time but this was #2 for the day with no break in between.

Jeremy

Behind a day again :-(

Only did 40 reps on back exts and sit ups to keep up the pace.

Time: 27:58:49

19:44. Biked a mile vice running 800 meters.

24:04
as rx'd

28:43 as Rx'd

3+ minutes slower than last time, but last time I had subbed for back extensions.

Back Ext machine broken for last few months, so these back extensions hurt. Run splits and situps where done at a faster pace.

21:18 as Rx'd

forgot to post time yesterday
abs are smoked

34:08
glute ham sit-ups
ran a little over 800 meters
with about a 200 meter hill each time

21:48

Previous was 27:56. Nice back workout.

Hark:
as Rx'ed 42:30
800 5 mins
50 situp unbroken
50 back extensions in 5 sets

800 5 mins
50 situp broken into 3 sets
50 back extensions in 5 sets

800 5 mins
50 situps broken into 6
50 back extensions in 5 sets

"Michael"
25:55
all ab/ext sets broken
last time: 28:21

bw 210, age 45

As recommended 23:30

Rick:
as rxed except couldn't finish last 800 meter run:
54 mins.
all situp and back extension split into 10,20,20,10

done on monday 8/29 in 35:09. 10 min elliptical warm up. first sets of back extensions and sit ups unbroken. all sit ups feet were unsecured.

30:19
Subbed reverse hypers for back extensions

Talissa: 22:29
Joe: 22:38
Vanessa: 23:22
Jason: 26:44
Dave: 30:47