December 9, 2005

Friday 051209

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

Post time to comments.

Compare to 041123.


Enlarge image

CrossFit Central

Posted by lauren at December 9, 2005 6:07 PM

Well, it's been a year.

Crossfit is awesome!

Thanks everyone!

Comment #1 - Posted by: Patrick Kennedy at December 8, 2005 6:25 PM

This one needs a name! I had to cut this one down to 25 reps each last time and it still took me 20 mins!

Comment #2 - Posted by: Nardpuncher at December 8, 2005 6:28 PM

I sense pukie the clown coming for a visit!

Comment #3 - Posted by: Reebs at December 8, 2005 6:40 PM

Good job Jeremy and Carey!

Looking at the photo, it must be great to be in TX. We are stuck inside for the duration of the winter. :(

Comment #4 - Posted by: Doug at December 8, 2005 6:42 PM

"3 rounds" is that a typo? Looks like I am getting up extra early to get this one in :)

Comment #5 - Posted by: Norma at December 8, 2005 6:47 PM

are straight leg deadlifts a good substitute for back extensions?

Comment #6 - Posted by: Reebs at December 8, 2005 6:53 PM

PUKIE will definitely be in the works for tomorrow's WOD. If I read that correctly you did say RUN and not SPRINT. OH YEAH! Cannot wait until tomorrow.

Comment #7 - Posted by: Adrian D at December 8, 2005 7:11 PM

Straight leg deadlifts hit hamstrings a lot more than the lower back, if you're doing them right. If anything, I'd say good mornings are equivalent to back extensions.

Comment #8 - Posted by: Ryan M at December 8, 2005 7:11 PM

What's the equivalent yards or miles of 100m?

Comment #9 - Posted by: Brian M. at December 8, 2005 8:02 PM

Loaded up the picture and thought, "Hey, that looks familiar." Turns out it's in my town. Thank you Lauren for spreading the word on the affiliates.

Comment #10 - Posted by: Mark G. at December 8, 2005 8:13 PM

100m = 328ft

Comment #11 - Posted by: Joey at December 8, 2005 8:17 PM

this butthead is back from OP-9 in Yuma. it was fun, but a lot of Razors pussed out on us. it was also freakin windy/cold on top of the mountain, which lead to the discovery that the black sleeping bag is MONEY. Chitown was fun, too. my body aches for CrossFit.

Comment #12 - Posted by: ediddy at December 8, 2005 8:24 PM

100m = .062 miles = 109 yds

Comment #13 - Posted by: scott at December 8, 2005 8:31 PM

I thought the pic looked familiar, too, and Hey! there's an Austin crossfit. When do you all meet?


Comment #14 - Posted by: emily h. at December 8, 2005 8:31 PM

this wod was 10 days before I started cf. First time doing this 1. Should I do back exts. off of gh apparatus.

Comment #15 - Posted by: dennyy at December 8, 2005 8:32 PM

Hey guys I'm new to this group but I'v been doing the WOD for 2 days now. I thank this is going to be great. I look foward to reading all of the post.

Comment #16 - Posted by: Joseph at December 8, 2005 8:44 PM

Viva'ing on vacation in Vegas (im from San Jose, CA...)

About 26:45, completed in the gym @ Venetian hotel.

Ran hard yesterday, so subbed 100M run with 100M row instead.

All pushup sets broken 30-10-10, cause im weak on both push and pullups. Squats done a bit lazily, with bent back...

First time posting WOD time, even though ive been following workouts for a while.

Comment #17 - Posted by: Scott N at December 8, 2005 9:01 PM

Lets name this one Rumsfeld

Comment #18 - Posted by: Joshua at December 8, 2005 9:12 PM

"Lets name this one Rumsfeld"

I like that!

Comment #19 - Posted by: Special K at December 8, 2005 10:09 PM

you know, I kinda pity you guys out east at this time of year. it's going to be around 75 degrees tomorrow, nice weather for doing the WOD here in southern cali

Comment #20 - Posted by: Josh W. at December 8, 2005 11:11 PM

Now this is a WOD I can actually almost complete because I don't need equipment--except for the back extensions! Looking forward to it...

Comment #21 - Posted by: Dmh6482 at December 8, 2005 11:24 PM

5 x 20m jog, backwards running, side to side. shuttles in backyard.
all sets of cals unbroken except pushup's

used this workout as active recovery and cruised at a leisurely pace

Comment #22 - Posted by: stephen R at December 9, 2005 12:17 AM

I screwed up the stopwatch and even the workout to start, but my guess is about 27:30. Since we don't have 100m to run free here in Afghanistan, I had to use a treadmill. Just awful. Oh, well.

Comment #23 - Posted by: Sean G. at December 9, 2005 2:15 AM

as Rx'd

Comment #24 - Posted by: Tom O at December 9, 2005 2:49 AM

Congratulations Jeremy and Carey! Glad and excited about you joining the family. :o)


Comment #25 - Posted by: Sanfilippo at December 9, 2005 4:28 AM

26:01 with rowing & SLDLs

Comment #26 - Posted by: dave k at December 9, 2005 4:39 AM


Comment #27 - Posted by: Steve72 at December 9, 2005 4:52 AM

"The Rumsfeld"

47:00 with 1 min. sprint on elleiptical trainer at #16 setting (highest).
Push-ups with bars.

Almost puked me guts on the last set of sit-ups, Sarge.

Comment #28 - Posted by: Nosey Flynn at December 9, 2005 5:25 AM

this is my first time doing WOD. I had to cut it in half.It look like a great work out.I hope I can stay with it.I may need some encouragement.
thank you.

Comment #29 - Posted by: bull at December 9, 2005 5:26 AM

26:39 as rx'd. Last set of sit-ups and back exts were murder.

Comment #30 - Posted by: Dan Ryan at December 9, 2005 5:41 AM

Random question...
Earlier I saw a link here for a site dedicated to the stories of US Soldiers who have been awarded medals for outstanding valor in Iraq and Afghanistan. Stuff you don't see on the news. Unfortunately, I lost the link...Does anyone remember it?

Comment #31 - Posted by: marshall at December 9, 2005 5:57 AM

as rx'ed
a positively balmy 24 degrees in the great white north....

Comment #32 - Posted by: Greg C at December 9, 2005 6:13 AM

Welcome back 'diddy! All in one piece?

Comment #33 - Posted by: Bob Cornute at December 9, 2005 6:37 AM

It is in the single digits here in Spokane,WA.
Our little kerosene heater didn't do a lot for our uninsulated garage.

Comment #34 - Posted by: Angela at December 9, 2005 6:46 AM

Yeah thanks for the sunny forecast Josh..... I live in upstate NY, woke up to 6 inches of snow this AM and another 6 forecasted. It's about 20 degrees out. My 100 meter times won't be my best but I'll tredge through them.

Comment #35 - Posted by: steve at December 9, 2005 6:53 AM

wod: 18:44 on treadmill


Comment #36 - Posted by: JoshS at December 9, 2005 6:55 AM

i'll be doing this on a treadmill also. 4 inches of snow here!!

Comment #37 - Posted by: TheFunk at December 9, 2005 7:01 AM

Hubby and I did this one outside this morning pre-5:00 a.m.

David B:
As rx'ed

Push-ups on knees

Comment #38 - Posted by: Leanne at December 9, 2005 7:07 AM

subbed 20 double unders for run, did not want to run into a moose/coyote/deer up here in the black north this am

Comment #39 - Posted by: OPT at December 9, 2005 7:20 AM

Goooo austin!

Comment #40 - Posted by: cd at December 9, 2005 7:21 AM


Wasn't thinking straight and did .10 miles on the treadmill instead of 100m. Probably didn't make that much of a difference...

Pushups were weak.

Comment #41 - Posted by: Hilary at December 9, 2005 7:22 AM

Surprisingly the back extensions were the hardest


Comment #42 - Posted by: Zred at December 9, 2005 7:22 AM

Team Makhmur

As Rx'd:

Rich 30:00
Chuck 32:50

Nice smoker. I was in a fatigue haze by the middle of the second round and only kept going b/c I was still beating Chuck.

Comment #43 - Posted by: Rich K at December 9, 2005 7:34 AM


Sub'd 150m row for the run's.

*Note: Doing these workouts at the local YMCA really gets some strange looks from the folks trying to read while they're walking at a snails pace on the treadmill. I love it!

Comment #44 - Posted by: JFass at December 9, 2005 7:35 AM

only did 2 rounds,then ran out of time
really didn't think it would take that long
now i'm pissed at myself for not getting up sooner.

28 min.
the back extensions where killing me.

Comment #45 - Posted by: r parker at December 9, 2005 7:35 AM

Just wondering.

Do you rest between each full cycle or do you go directly into the beginning of the next cycle with no rest?


Comment #46 - Posted by: sid at December 9, 2005 7:44 AM


as rx'd

Comment #47 - Posted by: Katie Jo at December 9, 2005 7:46 AM

The back extensions were a long walk away from the track, so I subbed 20 push ups, sit ups, and squats for the last set. Then I did 150 back extensions after the 3 sets. Good work out!

Comment #48 - Posted by: Nick K at December 9, 2005 7:47 AM

Ran 200m each time instead of 100. Cut down significantly on the reps. an ugly 33 minutes.

Comment #49 - Posted by: Lincoln at December 9, 2005 7:49 AM

Did one round in about 8:30'ish before Pukie came knocking hard during sit-ups and back ex. The red I was drinking last night wasn't good enough to enjoy again so pulled the pin on this one. As penance did a WOD I found on Coach Rutherford's blog.

75 thrusters for time (use 50% bodyweight)

BW is just on 185 so went with a Fran-worthy 95lb and got it done in 8:11. Split into 10's and managing a set every 50 sec's until the last 25. Definitely keep this in the repertoire for fast fitness - what a smoker.

Cheers, kempie

Comment #50 - Posted by: kempie at December 9, 2005 7:57 AM

h-d wu
100m run
50 pushups
100m run
50 situps
100m run
50 squats
100m run
50 back exts.
3rds for time:28.29.37
pushups broken 2nd rd and 3rd 30-20
situps 25 ghs 25 abmat
back exts. 25gh 25 abmat

Comment #51 - Posted by: dennyy at December 9, 2005 8:17 AM

41:56 Took longer than I thought it would. Third round was tough.

Comment #52 - Posted by: Steve G (Age 44) at December 9, 2005 8:19 AM

Team Ruthless CF Va

WOD as RX'd 19:18

my kind of running!!!

Comment #53 - Posted by: JeffT at December 9, 2005 8:29 AM

100 m row instead of run


Comment #54 - Posted by: gregg g at December 9, 2005 8:32 AM

WOD 3 rounds 26:23

All cal. sets broken.
Worked to keep tempo/intensity.

Comment #55 - Posted by: rick ihrie at December 9, 2005 8:47 AM

well, one piece as far as not losing any body parts...not quite there by Dan John standards. i was a little disappointed that everything was exploding beyond 800m. i mean, i didnt even have to dodge shrapnel...what kind of fun is that. CAS, my ass.

no access to weights this weekend so i put this one on the backburner and completed the Dan Silver special i missed out on from a few days ago. btw, congrats, Dan.

cfwu x3

WOD: 14:16

Comment #56 - Posted by: ediddy at December 9, 2005 8:55 AM

Modified the WOD by doing all 400m at once for each round.
Time: 29:06
Sit-ups were murder.

Comment #57 - Posted by: Travis_r at December 9, 2005 9:00 AM

Team Mosul(Splinter Group)

Matt W: 24:47
Mike H: 24:12
R: @24:00
M: 23:15
S: @31:00
Chris C: 22:33

I got a little break when I got to the back extension station during the first round. There was a guy on it (with no intention of hurrying so as to get out of my way) so I stopped my clock while I waited. This made my heart rate drop some so my score is a little inflated. If not for that slight breather I might have slowed down much more in the later rounds.

Comment #58 - Posted by: Chris C at December 9, 2005 9:10 AM

Cant wait to get home and do this one . . . . But, without getting into it, could we NOT call it the Rumsfeld?

Worked out with Kelly and the guys at SF Crossfit last night. Got my butt kicked--I had to tape my hands to the keyboard in order to type this message! Kelly is extremely knowledgeable, and helped me pinpoint some minor problems I had with my push press and squat. His energy and enthusiasm for all things CrossFit is simply astounding. If you are in the area, you owe it to yourself to come by for a workout.

Comment #59 - Posted by: Clay Jones at December 9, 2005 9:13 AM

are air squats acceptable for squats? How heavy should squats be?

Comment #60 - Posted by: scott_tri at December 9, 2005 9:15 AM

Shoveled my driveway and did some push-ups, sit-ups, and squats. Did not time.

Comment #61 - Posted by: EBourassa at December 9, 2005 9:16 AM


Comment #62 - Posted by: Matt M. at December 9, 2005 9:27 AM


Subbed 100 running jumprope turns for runs

Comment #63 - Posted by: Mel Jenkins at December 9, 2005 9:28 AM

Hi all,
My work for today was methodical
Snow shovelling for 45:00 (alternating right and left/11 reps)
Ring dipx10 and pull-upx10 for seven sets ~20:00 (while preparing breakfast for children and feeding the pets).
Handstand holds (feet lightly touching wall) :54, :49, :58...
Today's WOD is interesting. I will have to try a variation of this one on Monday.
Until tomorrow...

Comment #64 - Posted by: Jonathan Jensen at December 9, 2005 9:30 AM

Performed as Rx'd.

Comment #65 - Posted by: Bluto at December 9, 2005 9:32 AM

This will be tough. I always find running right after doing back extensions really hard. I really tighten up.

Comment #66 - Posted by: Josh at December 9, 2005 9:40 AM

mike-23.43 as Rx'd
bobby-25.20 as Rx'd
both after an hour of Jiu-jitsu

Comment #67 - Posted by: michael gerry at December 9, 2005 10:05 AM

Had to do runs on treadmill so I did 400M's (1% incline) then exercises as rx'd, 3 rounds.

Comment #68 - Posted by: Mike_h at December 9, 2005 10:12 AM

as rx'd 26:38

Comment #69 - Posted by: RonS at December 9, 2005 10:26 AM

31:56 as rx'd
Push ups did me in. Everything else was unbroken sets.

Comment #70 - Posted by: Sam P at December 9, 2005 10:43 AM


I do not know if this is the site you were talking about, but its in the same vein and I find it extremely motivating:

no place to do back extensions on track, so partner and I did 4 circuits of 100m/50 push ups/100m/50 squats/100m/50 crunches.

Comment #71 - Posted by: Mike G at December 9, 2005 10:46 AM

28:31 as rx'd.
treadmill runs

Comment #72 - Posted by: broot at December 9, 2005 11:00 AM

I recently bought some back issues of the Journal looking for the one on how to get on the Zone way of eating... I bought the wrong ones. Does anyone know which one it is? Thanks.

Oh, and I like the name Josh. See you next time I roll up to Fresno.

Comment #73 - Posted by: DJ at December 9, 2005 11:03 AM

modified warm-up x 3.

WOD with 100 meter row subbed for runs.


5 minutes better than last time with the same sub. For some reason the back extensions hit the glutes this time around. Probably a combination of the rowing and the squats and the back extensions. My butt hurts!

Comment #74 - Posted by: Bob Cornute at December 9, 2005 11:19 AM

Treadmill WOD


Comment #75 - Posted by: TKlink at December 9, 2005 11:27 AM


Comment #76 - Posted by: Kyle Felmley at December 9, 2005 11:29 AM

34:27 as rx'd.

Comment #77 - Posted by: bartjamdao at December 9, 2005 11:29 AM

as rx'd


Had to do this indoors on a treadmill since there's snow AND lightning going on in Boston right now.

Comment #78 - Posted by: MikeM at December 9, 2005 11:53 AM

Somehow I didn't notice that we were to do 3 rounds. One round was tough enough...

1 rd 7:40

Comment #79 - Posted by: jtinoc at December 9, 2005 11:55 AM

18:44 as rx'd

treadmill runs

Comment #80 - Posted by: paulw at December 9, 2005 11:58 AM

DJ, "Food" is the one you want: 21. "Responsible diet books" is interesting, but not a reference guide like the other: 15.

Comment #81 - Posted by: Matt Townsend at December 9, 2005 12:00 PM

Did this on my own really slowly. Need my CF Atlanta buddies to push me a little bit!

Comment #82 - Posted by: masterpayne at December 9, 2005 12:05 PM

Three rounds for time of:
10 double-unders
50 Push-ups
10 double-unders
50 Sit-ups (military style, incline board @1 /2 max incline)
10 double-unders
50 Squats
10 double-unders
50 Back extensions
TOTAL TIME=36:52 (11:18/12:54/12:40)
previous=37:41 (11:56/13:00/12:45)

Changed runs to 10 double-unders - tough to get out of the building and back in without losing a lot of time (Co. security measures a la Jeff). As expected, back extensions were the bottleneck

Comment #83 - Posted by: jdg at December 9, 2005 12:09 PM


Nothing to brag about, but I definitely didn't think I would do as good as I did. Cheers.

Comment #84 - Posted by: Wolfareno formerly AKA Josh W at December 9, 2005 12:09 PM

Just wanted to say that I performed my first WOD.
19:12 but did supermans for back ext and one 100m run extra at the end :)

I have never imagined that I will find so complete source of training. Idea and site both are great. Can't wait till tomorrow, hope I will find enough equimpent.
No words to say how happy I am to find my personal trainer :)

Comment #85 - Posted by: maddog at December 9, 2005 12:12 PM

37:15 treadmill...time does not include pulling to the side of the road twice on the way home to let my lower back uncoil. Also note to self for next time: Remember to wipe dried residue of blown out foam from nose/mouth area prior to approaching spouse.

Comment #86 - Posted by: sgtgrim at December 9, 2005 12:23 PM

I've been trying this out for a little over a month in combination with team workouts (soccer) and I'm starting to get to the point where I can actually move the day after WODs. I've been keeping track of my times, but I thought I'd start posting here's how mine went today. Subbed 200m for 100m with the rest as Rx'd in 35:10. I think I spent more time on my knees during pushups than actually doing them. At least I have tons of room for improvement ;) Ooh, I should get me team to try a WOD...that'd be fun.

Comment #87 - Posted by: KP at December 9, 2005 12:36 PM

run treadmill 7.5 at 1 deg incline
push up's 1st 20 of each set toes/ rest knees
sit ups/ squats unbroken

Comment #88 - Posted by: Kathryn at December 9, 2005 12:37 PM

Did it outdoors on a muddy track.

Time = 29:29

Had to sub supermans for back ext. Fun one.

Comment #89 - Posted by: Nic Nakis at December 9, 2005 12:51 PM


Pushups touching whole body on ground at same time.
Situps unanchored.
Squats nicely below parallel.
Extensions as just that.

Comment #90 - Posted by: Orrin at December 9, 2005 12:51 PM

As RXed.

Total time: 30:37

R1 runs: 0:36, 0:33, 0:42, 0:41
R2 runs: 1:12, 0:41, 1:05, 0:45
R3 runs: 0:50, 0:42, 0:39, 0:42
PUs: 1:04, 1:24, 1:15
SUs: 2:53, 3:13, 3:23
Squats: 1:23, 1:21, 1:26
BEs: 1:42, 1:29, 0:57

R1 total: 9:34
R2 total: 11:10
R3 total: 9:54

All SU and BEs done on GHD. All PUs done flat on floor. All squats done butt to m-ball. All runs done on treadmill at max incline (not sure what angle).

All sets broken (yes, including squats) except for the last set of BEs.

Knocked the safety interlock on the treadmill a couple of times, leading to the two 1 min+ run times.

Despite my feeling like a complete bag of ass for about 30 minutes after this one, it was quite fun. Taxing, but fun.

Comment #91 - Posted by: john v. at December 9, 2005 1:03 PM

Brand: 27.15
Jonathan: 19:55

Quote (midway through round 2)
"Let's just do a set of swiss-ball preacher curls and call it a day"


Comment #92 - Posted by: Jonathan K at December 9, 2005 1:09 PM

First attempt at Crossfit WOD.

Substituted 100m with 4 sets of stairs (15 ft).
Added stairs and pullups after the back extension.
Reduced all sets to 25!

Thought I did well until I realized I completed 1 round in ~20 mins. I'll try again next time.

Comment #93 - Posted by: Leon at December 9, 2005 1:09 PM

Done at the gym so I had to modify it to 3 cycles of:
50 sit-ups
50 push-ups
50 squats
50 extentions

Time: 18:28

Comment #94 - Posted by: Collin H. at December 9, 2005 1:10 PM

Ran out of time after second round

2 rounds 18:50

Comment #95 - Posted by: Dan C at December 9, 2005 1:12 PM

everything unbroken except pushups (1st set unbroken)

did 4 sprints across 1/2 court 'cause that's all I had


Comment #96 - Posted by: robp at December 9, 2005 1:15 PM

did 100m row for sprint.
everything else as rx'd 29:00

Comment #97 - Posted by: brent c at December 9, 2005 1:35 PM

21:37 as prescribed. This is alot slower than last time, but I think I had better form this time and my measurements may have been short last time.

Started the day off with an obstacle course.

Comment #98 - Posted by: Ahmik at December 9, 2005 1:40 PM

27:17 as rx'd on 1% treadmill

Breakdown: ~7:40, ~9:30, ~10:10
Strongest to weakest: run, squats, pushups, back extensions, situps

This one really took a lot out of me. Although my final heart rate was about 160 (usually around 170), I could barely move. In other words, I was knock-knock-knocking on Pukie's door.

Comment #99 - Posted by: John Elstad at December 9, 2005 1:56 PM

30 and change, treadmill, so was hurt on delays, all broken except back extensions. too much ice for outdoor running in Montana

Comment #100 - Posted by: Rick S at December 9, 2005 2:22 PM


Comment #101 - Posted by: CodyC at December 9, 2005 2:23 PM

36:02 with ocasional sycopal urges.

Comment #102 - Posted by: Ian D'Ambrosia at December 9, 2005 2:25 PM

That was terrible. Added over five minutes to my last time. Shouldn't even have done this one today as I did the Mile-100/100-Mile two days ago, my department PT test (run 1.5, situps and pushps) and the WOD yesterday. Those three workouts already left me nearly immobilized today. Everything broken but full ROM. Back extensions were the worst, broken into fives and tens to avoid the cramp that was stalking me the whole time.



Comment #103 - Posted by: Dan Silver at December 9, 2005 2:28 PM

31.50 first WOD, ugly form, but hey, i'm in the game!

Comment #104 - Posted by: Chris M at December 9, 2005 2:29 PM

Been doing crossfit about 2 months now and been thoroughly enjoying every grueling moment of it. track i run on is about 300m per lap so that's what i did, made everything else ruthless, so 45:00. not as fast as i would have liked but i didn't eat breakfast either.

Comment #105 - Posted by: brian s at December 9, 2005 2:32 PM

ran 150m on treadmill to allow for build up of speed
plus 25m run to area in free weights where i was doing modified ghd sit ups and back extensions

time 36:31

Comment #106 - Posted by: DavidE at December 9, 2005 2:34 PM

round 1
100m+50pu's 1:26
100m+50su's 1:10 (2:36)
100m+50squats 1:16 (3:53)
100m+50Be's 2:41 (6:35)
round 2
100m+50pu's 1:33 (8:09)
100m+50su's 1:23 (9:32)
100m+50squats 1:13 (10:46)
100m+50Bes 2:04 (12:50)
100m+50pu's 1:53 (14:43)
100m+50su's 1:20 (16:03)
100m+50squats 1:11 (17:15)
100m+50Bes 1:39 (18:54)
Total Time 18:54
I used the Timex Ironman 30lap watch to record the splits and laps. Its pretty much the ultimate Cross Fit watch

Comment #107 - Posted by: Tad Turpen at December 9, 2005 2:37 PM

Run: Camp Long (Hills and Trails-speed uphill) 45min

REST: 10min

10 X Clean&Jerk @ 135lbs
50 X SitUps on Lg.Fitness Ball
10 X Clean&Jerk @ 135lbs
50 X SitUps on Lg.Fitness Ball
10 X Clean&Jerk @ 135lbs
50 X SitUps on Lg.Fitness Ball
10 X Clean&Jerk @ 135lbs
50 X SitUps on Lg.Fitness Ball
10 X Clean&Jerk @ 135lbs
50 X SitUps on Lg.Fitness Ball

Comment #108 - Posted by: Matt Durham-IAFF at December 9, 2005 2:38 PM

WOD as Rx'ed


J punked me by 7 seconds. Like any good Republican, I demand a recount. His stopwatch must be fast or something. Praying for a benchmark workout tomorrow(any of the ladies) to pay his *$$ back.

Comment #109 - Posted by: GM at December 9, 2005 2:50 PM

Wolfareno, sorry about taking your alias, I'll put my last name in there from now on.

I only did 2 rounds. it was a bad day for running for me, very dry, lots of pollen in the air.


Comment #110 - Posted by: Josh Wayne at December 9, 2005 2:54 PM

subbed rowing for run

Comment #111 - Posted by: Seb at December 9, 2005 3:03 PM

Running on an indoor track had to manuever to get to were I could do the ground work so the 100 meter times are slow and actually 117 meters. I really looked comical running after back extensions, my hanstrings were tightening up fast. All sets were unbroken except back extensions. They killed. Situps were abmat heels to floor.
rd1 rd2 rd3
run 21.27 42.61 54.30
pu 43.77 42.64 44.25
run 33.35 41.34 42.80
situp 1:24.37 1:49.89 2:08.30
run 36.15 36.95 42.52
squat 1:10.74 1:14.77 1:23.05
run 37.49 42.10 42.54
back ext.1:58.08 2:28.46 2:26.12
Total 26:08
Squats used to be my nemisis, but now I feel good about them, hope I can say the same for back extensions some day.

Comment #112 - Posted by: Jim at December 9, 2005 3:07 PM


Comment #113 - Posted by: matt halperin at December 9, 2005 3:38 PM

as RX'd

Comment #114 - Posted by: Krista J. at December 9, 2005 3:47 PM

Had to substitute 15 second rides on the aerodyne to simulate 100m dash.


Comment #115 - Posted by: Karl from Champaign, IL at December 9, 2005 3:47 PM

subbed row for run


Comment #116 - Posted by: Casey at December 9, 2005 3:50 PM

Hey everybody,
Are most people doing the sit-ups anchored or un-anchored? What is the way the coach would like them seen done?

P.S. some of you guys (not gender specific) are freaks of nature.

Comment #117 - Posted by: Reed at December 9, 2005 3:52 PM

41 min. as rx'd. had my whole family doing it so it took a little more time. it is their first or second cf wod. me(mike)39, wife(jeri)36,son(matthew)17,son(josh)15. two sons just finished football season(state champs two years in a row). oldest probably going to auburn next year. we are really getting into cf. it's fun as a family. as far as my workout pu and squats unbroken, situps and extensions all broken.

Comment #118 - Posted by: Reebs at December 9, 2005 3:54 PM

Unanchored Abmat SUs + BEs
BEs killed my time (again).

Comment #119 - Posted by: ChrisG at December 9, 2005 4:09 PM

First wod this week after a bit of a break. And then I modified it anyway.

5K in 2" of snow Some of it loose and some hard packed. 30 minutes.

25 pullups
25 ring push ups

Comment #120 - Posted by: Chris Brown at December 9, 2005 4:09 PM

Well that was deceivingly hard. I'm I the only one? Did it at the cop gym in SLC. Around 27 minutes as Rx.

Comment #121 - Posted by: eric at December 9, 2005 4:13 PM

I have noticed alot of people running further to let the machine catch up. ADVICE, set the machine for around an hour and leave it on preferred speed. It will continue on, then you can just jump back on when you need to.

Comment #122 - Posted by: eric at December 9, 2005 4:15 PM

Modified WOD as follows:
0.1 mile on elliptical trainer
25 pushups
0.1 mile on elliptical trainer
25 situps
0.1 mile on elliptical trainer
25 squats
0.1 mile on elliptical trainer
25 back or hip extensions

average hr = 126
calories expended = 579 (calculatted from HR)


Comment #123 - Posted by: Peter at December 9, 2005 4:23 PM

I always thought Rumsfeld was evil, now I'm sure of it. 25.52. Second and third set of pull ups broken.

First outside workout (other than the 5k runs). Nice. Found some parallel bars in a primary school that were near perfect for back extensions.

Comment #124 - Posted by: Matt Townsend at December 9, 2005 4:28 PM

As Rx'd 24:19


Comment #125 - Posted by: Anand B. at December 9, 2005 4:32 PM

so i did not actually completely take yesterday off. i did some push-ups, abs, lunges, and squats before bed. now on to today's wod when i get home...

Comment #126 - Posted by: Dmh6482 at December 9, 2005 4:38 PM

cfwu x 3

WOD: 32:24
did .1 mile runs on the treadmill

Comment #127 - Posted by: brad at December 9, 2005 5:03 PM

Worked on yesterdays snatch balance. Thats def. going to require some skill building for me.

Then did a Crossfit Max effort day with zercher
245-255-260-260 for triples
275 for 3 singles


Comment #128 - Posted by: steven stackpole at December 9, 2005 5:06 PM

as Rx'd 49:06
Really dehydrated

Comment #129 - Posted by: Kyle E. at December 9, 2005 5:14 PM

Damn, its my 4th WOD and I could only do 2 rounds with a lot of pauses during the 50 sets. I almost puked. Im so outta shape, dont worry, one week from now ill be 10x better.

Comment #130 - Posted by: fcfkruse at December 9, 2005 5:16 PM

As rx'd 20:05, thought I had it under 20...oh well, next time.

Comment #131 - Posted by: pwoodruff at December 9, 2005 5:18 PM


On a treadmill so ran 200M (took about 50M to hit a good speed). Did not hurry ~1 hour. Need some better abs, or some abs.


Comment #132 - Posted by: Paul at December 9, 2005 5:37 PM


Took half the sprint just to get the treadmill up to speed. Grrr!

Comment #133 - Posted by: Ellen S at December 9, 2005 6:12 PM

as rx'd 24:24

Comment #134 - Posted by: RAINBOLT at December 9, 2005 6:24 PM

subbed 100 jump ropes for 100 meter dash
total time 37:25 worked with a partner kind of slowed the process down cuz we shared a jump rope still a kick ass workout

Comment #135 - Posted by: brian at December 9, 2005 6:28 PM

as rx'd 17:15

Comment #136 - Posted by: Jason at December 9, 2005 6:34 PM


runs on treadmill (0.06 miles;1% grade;6:30 pace)

Comment #137 - Posted by: Larry E. at December 9, 2005 6:38 PM

WOW, some of your times are extremely impressive. Took me around 33 minutes for today. I'm still kinda new to crossfit, but if I can start getting some of these impressive times, I'll know I'm in great shape!

Comment #138 - Posted by: Josh at December 9, 2005 6:50 PM


Comment #139 - Posted by: Mike at December 9, 2005 6:54 PM

32:06, nine minutes faster than last time, first set of situps done on glute-ham developer, all sets of squats and 2nd and 3rd set of situps unbroken

Comment #140 - Posted by: Sam L at December 9, 2005 6:59 PM

That was a tough 37:56 for my first Crossfit WOD, but I liked the challenge and look forward to more.

Comment #141 - Posted by: Nathan W at December 9, 2005 7:08 PM

CFWU x3(-sit-ups and back extensions)
WOD :19::48

Thought I would do better, but the sit-ups killed me. Did them un-anchored. Ouch... Lost some time running in to the gym to get to the back xtension station. Wish I could of taken a pic of the looks on peoples faces while I was darting in and out between them like a car thief on the 101. It would of made a great pic for the site. It was my 2nd workout of the day. I swam 1500m's for PT this morning(500 CSS, 1000 fin).

Matt Townsend, Thanks bro. I appreciate it.

P.S.- I like the name. This WOD kicks ass, just like Rumsfeld. Just my opinion... That a $1.50 right.

Comment #142 - Posted by: DJ at December 9, 2005 7:09 PM

Oh yeah, Diddy. Nice time.

Charles, where you at bro?

Comment #143 - Posted by: DJ at December 9, 2005 7:10 PM

39:36. Push-ups are my true nemesis. Ended up doing mostly negatives (lower in plank and up with knees touching the ground) so I would not be there all day. I looked up my previous effort which happened to be my first wod ever and saw the time was less - however, I know that I did when I started CF all pushups were from the knees (way too easy) and the situps were crunches. I have come a long way from where I started! This wod packed a wallop and kept me desk bound all morning. Thanks CF!

Comment #144 - Posted by: Norma at December 9, 2005 7:20 PM

about 29:00

Comment #145 - Posted by: Jay at December 9, 2005 7:30 PM

35:10. i run funny after squats. 10 min elliptical warm up 13/13.

Comment #146 - Posted by: kevin o at December 9, 2005 7:36 PM


Comment #147 - Posted by: john l at December 9, 2005 7:44 PM


That's almost 3 min slower than last time. Used treadmill this time and did full ROM back ext.

Comment #148 - Posted by: Eric2 at December 9, 2005 7:46 PM

I decided to do something a bit "easier" --

1000m Run (.63 mile)
50 Push ups
1000m Row

3 rounds for time ---> 35 minutes. All in all it felt like a good workout. I was gassed.

Comment #149 - Posted by: P. Bryan Edge-Salois at December 9, 2005 7:47 PM

So maybe I screwed this one up. The roads are all really icy tonight and I didn't want to risk the runs, so I did 50 count jump rope instead. It took me 34:29 to get through 2 rounds. I really am terrible at jumping rope, so I was wiped out from the start. Heart was beating so stinking fast the whole time!!

Comment #150 - Posted by: Matt B at December 9, 2005 8:30 PM

Substituted 100m runs with one (icy) city block and back extensions with good mornings. 18 min... ended after two rounds. Hey, it was my first WOD. Awesome stuff, guys -- I feel great already.

Comment #151 - Posted by: Ryan M at December 9, 2005 8:39 PM

I never thought I would fear a WOD like I feared my parents spankins as a child!! I never looked at the website yesterday to see the WOD. I listened to MFBUNCH tell me what the rx'd what was but he left out that we had to do 3 rounds of this smoker! What a mental blow! Maybe it was all part of his master plan. I would recommend to anyone who does CrossFit Solo to try and find a CrossFit buddy. The competitive nature comes out in you and really ups the intensity level! I think my times/reps/weight would be less each day if I didn't have that fun competition between the two of us!

WOD Time: 18:17

Lost some time to MFBUNCH while I was transitioning off the gym floor and into the weight room for my back extensions while he stayed on the gym floor doing "supermans".

Comment #152 - Posted by: Joey D at December 9, 2005 9:02 PM

team tikrit:
joey d already posted
mfbunch: subbed supermans for back extensions (still have a serious knot in my right hamstring from the 100 back extensions a couple days ago, and these things hurt bad anyway!)
r1: 6:21, hit the split button 10 pushups into the second round, so r2: 5:25, r3: 6:20, total 18:06
sprints first round morphed into leisurely jogs by round 3, this one hurt-i hate back extensions, thanks coach for honing in on my weakness

Comment #153 - Posted by: mfbunch at December 9, 2005 9:07 PM

21:33 as Rx'd

Comment #154 - Posted by: Rob Moss at December 9, 2005 9:52 PM

I think I puked in my mouth a little

45 minutes

Comment #155 - Posted by: Russell Biser at December 9, 2005 11:09 PM


Sub'd 30 seconds of skipping for the 100m run.

Used parallettes, heavybag and the bench support bar on my squat rack to do Glute-ham situps and back extensions. Glute-ham situps are hard and really slowed me down.

I must still be getting over my flu because this one just about killed me and I felt sick at the end. Took me a while to recover.

Comment #156 - Posted by: DaNewf at December 9, 2005 11:24 PM

27:30 as RXed
Again, back extensions took almost half the time.

Comment #157 - Posted by: MurphIZ at December 10, 2005 12:24 AM

sub'd as follows: 25 double-unders for 100m run.

Time: 30:37

my last round was the fastest, most sets broken except for the last round.

Comment #158 - Posted by: stokedaddy at December 10, 2005 5:19 AM


32:10 Substituted rope skipping for 100 meters.

Comment #159 - Posted by: TommyKrackCorn at December 10, 2005 5:33 AM

20:57 - 100 meter sprints, situps anchored with a pair of 36# kettlebells, Romanian deadlifts with a pair of 36# kbs in place of back extensions.

I figured I could run 100 meter sprints without re-injuring my still healing toe, but it is aching pretty good now. I might have been better off doing kb swings instead....

Comment #160 - Posted by: kelly moore at December 10, 2005 6:23 AM

Subbed 100 meter rows for runs.

Comment #161 - Posted by: PeterN at December 10, 2005 6:29 AM

Did a variation due to weather.

400 meters
50 push-ups
50 squats
50 sit-ups
50 back ext.

Did three rounds in 25:26

Tired now!!!!!

Comment #162 - Posted by: steve at December 10, 2005 7:36 AM

I finished in 20:31 as RX'd with broken set of everything. My wife, Jaami, finished in 25:32 as RX'd with broken sets as well. Due to the large amount of snow here, we had to use a treadmill for the sprints. We both felt like we could have run faster on a track. Oh well, we can do that this summer.

Comment #163 - Posted by: TR at December 10, 2005 7:47 AM

25:15 as perscribed.

Comment #164 - Posted by: Ben Browning at December 10, 2005 7:54 AM

17:36 as rxd
lower back is smoked

Comment #165 - Posted by: Mike Perry at December 10, 2005 8:27 AM

8mph treadmill runs

Comment #166 - Posted by: Lino at December 10, 2005 8:55 AM

treadmill runs, 1/2 were good mornings bc no ext. station. rough one.

Comment #167 - Posted by: Jamie W. at December 10, 2005 8:56 AM

completed 12/10.

cfwu x2

WOD: 20:09 w/ good mornings subd for the back extensions.

Comment #168 - Posted by: ediddy at December 10, 2005 9:07 AM

31:15, but lost time moving from machine to treadmill.

Comment #169 - Posted by: red D at December 10, 2005 9:30 AM

Wu=one stair climb peak
Su=janda/anhored/af anchored
Pu=broken once
Squ =straight

Comment #170 - Posted by: GregEv at December 10, 2005 11:02 AM

"I think I puked in my mouth a little" - R. Biser
I'm going quote-of-the-day on that one.

29:20 smoked, but no real pain after a good CFwu. Thanks CFHB!

Comment #171 - Posted by: Steve HB at December 10, 2005 11:52 AM

23 minutes as rxd

Comment #172 - Posted by: Robert Brown-Miami at December 10, 2005 11:57 AM

35:30 as rxd

Comment #173 - Posted by: James A at December 10, 2005 12:16 PM

2 rounds total
Sets broken into 15/15/10/10 of each exercise after the 100 M runs.

Comment #174 - Posted by: dbahr at December 10, 2005 1:03 PM

Runs 200 instead of 100 to get 100 on hard surface - other 100 in pinestraw

Comment #175 - Posted by: Jeff K at December 10, 2005 2:19 PM

Did this yesterday, but forgot to post. Runs were on a treadmill, which was a joke. Time was 25:30.

Comment #176 - Posted by: Paul Si at December 10, 2005 3:13 PM

Too tired to comment

Comment #177 - Posted by: Chrispy at December 10, 2005 4:03 PM

Great job Jeremy and Carey, say hi to Kris and the rest of the fam for me. Excited to check out everything, be home in a week.

Comment #178 - Posted by: Lance Cantu at December 10, 2005 4:34 PM

Finally did this WOD on Saturday (12/10).

21:08 as RX'ed.

Many thanks to Sean and Adrian (Bozman) who helped me find a) a track in my neighborhood, and b) the motivation to post a decent time.

I think the goal for this exercise the next time around is to use the push-ups, sits, etc. as the rest period rather than dogging the runs. That could shave about 5-8 secs per lap or 1-1:45 off my time and keep me under 20 min.

Comment #179 - Posted by: Adam McClure at December 10, 2005 4:38 PM


Subbed 100 yard rows for the runs - took longer than the runs would have. Too stinkin' cold to play outside today.

Comment #180 - Posted by: Baron at December 10, 2005 4:47 PM

Did this one with Adam and Sean.

Messed around on rings a bit before WOD.

23:10 for both Sean and I...close call.

Pushups still my major weakness. I agree with Adam about the runs. I like sprinting and hate running, so this strategy would make the workout more "fun".

Comment #181 - Posted by: bozman at December 10, 2005 5:33 PM

Did WOD as Rxed, 23:24 almost met pukie twice, did the last two runs with my eyes closed!

Comment #182 - Posted by: Joey Mc at December 10, 2005 6:11 PM

this running after back extensions sucks

Comment #183 - Posted by: adrian at December 11, 2005 1:15 AM

subbed 100m run with 100 single-unders and skipped the last 3 sets of them. All broken in subsets of 10 except squats (30+20).

52 min and I was gased.

I don't understand what I am so far away from the average on this one. Usually not that bad. Feel that no progress over the past month or two. The only consolation is that the form was good till the end, all movements at about full range.

Comment #184 - Posted by: JefM at December 11, 2005 7:01 AM

subbed 30 rope jumps for run, remainder as RXd, lots of broken sets: 28:50

Comment #185 - Posted by: zman at December 11, 2005 7:34 AM

Finally got to this one. Biked up to the track and used the bleachers for the back extensions. Wish there was just a little bit of padding on those aluminum benches!

24:44 as prescribed.

Comment #186 - Posted by: RickB at December 11, 2005 8:37 AM

24:10 as RX'd.

Coulda been faster I think. Lost intensity last half. My Buddy's Vishla was in my face for pushups and situps. My Blue Healer did his best to fend him off.. Pretty hilarious to watch. They had fun, I guess.

Comment #187 - Posted by: CraigH at December 11, 2005 9:21 AM

Damn you Steveo.
Because of you, I tend to do focus work on at least one power lift before or after the WOD.
Today, 5x5 regular DL's maxed at 205. Doesn't sound like much to you, but my Dl has sucked for so long it's great for me.
Then I go to the b-ball court for this torture.
Muscle spasm half way into round 2's push ups meant no push ups round 3.
Hurts real bad.

31:33. That sucked. Rumsfeld my ass.

Comment #188 - Posted by: Ron Nelson at December 11, 2005 1:36 PM


Just started crossfit and was pretty happy with that considering I was breathing heavily from minute 1 !

Comment #189 - Posted by: Aaron_Wilson at December 11, 2005 3:59 PM

400m run on treadmill, 50 pu, 50 su unanchored,50 squats, 50 be full rom.3 rounds. 38 mins. felt like i was running on stumps after back extensions.ouch.

Comment #190 - Posted by: mark at December 11, 2005 4:34 PM

slow and ugly; hard as usual


subbed 10 sprints of a racquetball court (about 40 feet each) for the 100m runs. Situps unanchored.

Ah, well.

Comment #191 - Posted by: Rene' at December 11, 2005 4:56 PM

Subbed 2x down &back in small gym for 100 meter run
used balance beam for back ext.
found it really hard to run after squats back ext.
Meyer finished in 37:35- thought i'd finish faster!

Comment #192 - Posted by: Meyer at December 11, 2005 6:00 PM


50 pushups (half on toes, half on knees)
1 lap around track
50 leg lifts
1 lap
50 squats
1 lap
50 good mornings
1 lap

This was my favorite workout so far. Loved the combo of running (not too much at once) and exercises (none too daunting in sets of 50). This is a great one to do when out with no equipment.

Comment #193 - Posted by: emily h. at December 12, 2005 5:06 AM

Talissa: as rx'd 29:08 (did on 12/12 w/ bronchitis)

Comment #194 - Posted by: Dublin Girls at December 12, 2005 5:14 AM

Nice little powder dump (12")in the Catskills had me downhilling six hours, powder and bump runs, lots of quad burn, excellent demonstration of the application of much strengthend legs and anerobic endurance due to CrossFit training.

Comment #195 - Posted by: Mike Mueller at December 12, 2005 7:49 AM


a little slow with the treadmill warming up.

Comment #196 - Posted by: J Ross at December 12, 2005 7:51 AM

I just did this workout today,
time: 29min, i had to substitute 100m run for 10 box jumps as i had no where to really run. I could have cut down on my time but last night i decided to randomly do the workout with 100 L-pullups and it rocked my abs. situps normally one of my stronger excercises was my slowest. Amazing workout!

Comment #197 - Posted by: John BIlenki at December 12, 2005 8:45 AM

rounds 2 & 3 only 25 squats, the rest rx'd

Comment #198 - Posted by: U'i at December 12, 2005 11:05 AM

Time 30:08.

Subbed 10 Burpees per 100 meter run. Push-ups after burpees are no fun. Squats after burpees are no fun.

Who says it has to be fun to be fun?


Any CrossFitters in the Twin Cities, MN, or Western WI area?

Comment #199 - Posted by: John Murphy at December 12, 2005 11:17 AM

Yes, its true, I got smoked by Adam and Adrian. The worst part is that in losing, I resorted to dodgy psychological warfare, reminding Adrian, halfway through the squats, that all this high repition stuff was killing his max Dead lift.

Comment #200 - Posted by: Sean at December 12, 2005 11:36 AM

Did workout on Sat 12/10 morning, supermans instead of back extensions.

23:10, started WOD consistantly on Tues. Has been a blast so far.

Comment #201 - Posted by: Jake at December 12, 2005 11:59 AM


Comment #202 - Posted by: monte at December 12, 2005 2:54 PM

Situps unanchored, subbed superman's for back extentions. No machine.

Comment #203 - Posted by: Justin Spicher at December 12, 2005 4:20 PM

Didn't time and had to stop half way thru 3rd getting in the way of a good workout!

Comment #204 - Posted by: Phil Feairheller at December 12, 2005 7:21 PM

A bit late 13.12.05 but
32:42. Back still sore so did floor extensions

Comment #205 - Posted by: Fi at December 12, 2005 8:53 PM


Comment #206 - Posted by: RAINBOLT at December 13, 2005 10:42 AM

At the gym:

Subbed 1 mini-loop through the rooftop parking lot for the 100m run. Includes a couple flights of stairs. Back extensions were tough and it was hard to run after doing 'em. Just slogging through to the bitter end.


Comment #207 - Posted by: EMelton at December 13, 2005 5:35 PM

Tim 35.11

laps11.03, 12.25, 11.42

Sam still has cold but did 1 round in 11 min

Comment #208 - Posted by: Tim 'crack' Hulbert at December 14, 2005 12:51 AM

Sandbag DL's
100 3x3
125 2x2
200x1x2--failed attempts.

Comment #209 - Posted by: Mike Joyce at December 14, 2005 8:22 AM

did on vacation at the beach.


did not mark 100m nor want to run up and down the same spot, so subbed 30sec runs for each 100m.
be's were standing good mornings with no weight (probably too easy, but everything else was tough).

Comment #210 - Posted by: Megan S. at December 14, 2005 11:52 AM

Done 12/15. 2am. Day 3 in a row, Helen, then Pressing WOD, then this one.
Modded: 125 row(keeping with 400m run to 500m row conversion), 25 pushup, 25 anchored situp, 50 squat, 25 back extension. Three rounds for time of:
125 row, 25 PU, row, 25 SU, row, 50 squats, row, 25 BE.
28:55. (7:24, 10:24, 10:58). Total 1500 row, 75 pushups, 75 situps, 150 squats, 75 BE.

This sucked, even at reduced volume. Back extensions were the hardest part, at least in terms of pain. Squats were also hard, I'm glad I decided to keep these at 50.

Next time add five reps to all modded sets(30 reps instead of 25). C2 damper on 6. Rows were leisurely(2:00/500) after the first round.

Comment #211 - Posted by: Andy Shirley at December 15, 2005 12:46 AM

The CF standard for situps is the GHD situp.

It should be noted that these are very difficult and have done immense pain/damage to even highly conditioned athletes who aren't used to the full range of motion. Start slowly with low reps and build up. I am currently doing this, with a rigged bench/rack GHD-like apparatus.

Also, consider yourself very lucky if you or your gym has a GHD.

I believe the consensus runner up is the Ab-mat situp.
I have not tried this, but many swear by these.

Comment #212 - Posted by: Andy Shirley at December 15, 2005 1:09 AM

Ran 200m on Treadmill at max speed with 1% Incline

Was obstructed on Back extensions as another user was using for an extended period of time

Everything else completed as written

Time: 60 minutes

London Crossfitter!

Comment #213 - Posted by: Lorenzo F at December 19, 2005 2:33 AM


Comment #214 - Posted by: tclark at December 22, 2005 3:10 PM
Post a comment

Remember personal info?