Who cares what Tuesday's workout is. After Monday, I just hope I can lift myself out of bed. First time poster here. Crossfit has done wonders for me and my Crossfit partner Jason here in Macon GA. I am a believer!!!

The FAQ section mentions doing "military" sit-ups with feet anchored. How do most of you anchor your feet if you aren't working out with a partner?

#2

I put my feet under a couch or 50# dumbbells...basically anything heavy that will hold them down without lifting up.

Can't wait for this WOD tomorrow!

I usually do unanchored sit-ups... I am under the impression that those are harder. Am I wrong? I can anchor my feet easily, but I've been trying to increase the challenge factor for exercises that I am familiar with, as I ease myself into the WOD routine.

Also, I don't have a GHD and am planning to do Good Mornings as a sub for back extensions. Any thoughts on what weight to use?

The boards mention 45#, but that seems like a lot for this super-out-of-shape newbie (female). I was thinking 20#, but I've been underestimating myself lately, too.

Gods speed Michael!

My forearms just let out a big sigh! Today's smoked my grip.

Get some, go again!...
...Especially you Van.

Is there an official sub for back extensions?

Nevermind, I referenced 060224 like I should have in the first place. RTFM! :-)

hi, i'm new. i had been doing crossfit for a few months, but i recently had a back injury. i popped a ligament in my lower back (L4). now, i finally recovered enought to start crossfit again.

my question: i don't have the equipment for back ext. would supermans on swiss ball be a good sub and would they be a good idea for me?

thanks

I saw the funniest thing today at the gym. I saw a man lifting weights but the funny part was that he was smoking the whole time. I don't know thought it was funny.

As designated...17:56.53

In the comments to 060224 the most common substitution was either good mornings, weighted (95#?!? I'm impressed) or unweighted, or straight-legged deadlifts (25-50#).

23:44 - 1000 meter rows, back extensions, unanchored BOSU ball situps. Lats and legs not able to maintain the pace; whipped from yesterday's rowing efforts.

was really not expecting "Michael" to take this long, just shows that we've got a long way to go.
travis bwt: 243 time 33:25
rob bwt: 242 time 31.52

Subbed X country ski machine for the run.....otherwise as Rx 15.38 I think running will take it up towards 18 mins, but have a recovering calf injury so will take it easy. Pulse up to 162

Micheal your my kind of "guy! Love this workout can't wait till tomorrow!!!I do believe I will "get some" and go again.

Brooke (#4), yes. Unanchored situps are more challenging. The problem with anchored situps is that you actually do a lot more work with your hip flexors than with your abs - but then again, crossfit is all about function and not isolation. So do whatever you can/like ;)

Painful this morning...
BW= 230ish
time less than 30 min.

when do we see Linda? looking forward to that!

That guy doing the parkour lazy vault could have used those stairs. He almost injured himself by landing incorrectly.

this one was fun had a good time 21 min flat and my workout partner had it in 25.02

michael
3 rds
rum 800m
50 back exts.
50 situps
total=18.42.37

BW: 171
"Michael"
As Rx'd
Time: 24:40

BW:170
Age:26
As Rx'ed
17:35

Steve no. 19

Ha ha, somehow I think he'll be just fine.

Micheal tonight after work....

BWT=276#
Age: 42
As rx'd
37:14 (PR by 91 seconds)
I think the run outside was a little longer than the run on the treadmill.
Situps combination of anchored and unanchored.

I love running when my chest and shoulders are no longer connected to my pelvis.

22:35

Run 800
50 good mornings
50 leg lifts

21:36
3rds
1/2 mi run
25 GM's w/ oly bar due to a disc problem
50 sit ups

25:33 as rx'd

21:49; approx 1 min improvement.

Man, I dont know why, but I'm very disappointed in myself...I thought I would have done this in a lot "better" of a time. 30:00 mins. flat today. I dont know, just felt like I was in "mud" today. Oh well, maybe Ill try again this afternoon when my wife does it.

I don't get doing this for time with back extensions or good mornings in the mix. Are most people doing this in pairs with one person watching form.

Here is a great link on form for extensions and good mornings.

http://www.stumptuous.com/cms/displayarticle.php?aid=118

Looks like fun but will most likely take me a while. The last thing I want is an injury.

Took "Fran" out and we didn't get along!
Felt like I was using 135# rather then the 95# I was actually using, I'm spent!!! YAY BURPEES!

Time: 00:12:02 (terrible)

As Rx'ed

BW -- 200
23:51

I'm playing soccer for about 2 hours tonight - won't be able to do back extensions there. I also missed yesterday's WOD since I had to make up for Sunday's WOD (wicked cycle!). Trying to figure out the best way to approach this. Make-up yesterday's WOD today, run hard (as always) during soccer today and make-up today's WOD on the next rest day? decisions decisions...

bw-170
800m run
50 straight leg dead lifts 40#
50 sit ups
18.55
So once more I have come to realize that you
should never underestimate any cf workout,
first time doing "michael"

As Rx'd

Deuce: 18:07
P-Love: 24:18

Having to go up and down two flights of stairs to go from the track to the extension machine probably added at least 40 seconds to our overall times.

This workout felt great!

1st time Michael.
18:49. Get Some!

Staying a day behind in Fallujah, did the rowing Fran WOD today:

Gunner's splits:

7:24
5:24
3:15

Dave's splits (55# thrusters):

7:30
5:15
4:00

Still waiting on Slider's times, he's working out late today because of work constraints.

22:32 as rx'ed. BW:178, 57 YOA. All runs on a treadmill 1% incline. Minor breaks on the extensions and situps. Time net of stairclimb from basement to 2nd floor at the gym. Felt good, probably because I got after it early. Get some, go again.

bw225
18:30
as rx

had 23 minutes before a meeting...made it on time. good motivator for moving out. maybe again later on today.
fr

26:20

Runs felt pretty good at 8.6 on the treadmill
BE got to me. Sets went down to 10's
Sit ups anchored, slightly broken

3x10 dips to round off the day

I just started CF yesterday. How much rest if any are we supposed to take between rounds of Michael?

Thanks for the help.

Me: 21:16
Wife: 27:09
Nice wake up WOD. Thank you!

Brad, no rest between rounds bub.

Three rounds for time of:
Run 800 meters
50 Back Extensions (sub good mornings 20#)
50 Sit-ups
Post time to comments. ~37:00

Did the first 10-12 reps of each set of back extensions on a modified bench. After that I did good mornings, because my feet wouldn't hold and I kept falling off the bench. The last 15 reps of good mornings were weighted with 20#. The rest of the WOD was as rx'd, with my 800's at 3:00 to 3:05.

Total time: 16:28

18:15 as rx'd

situps anchored

approx 800M. All sit-ups and back extensions done on GHD.

22:21

Thanks Steve - appreciate the help. I've got to say that I used to compete in body building and powerlifting and thought I trained hard back them. That was until yesterday. I was absolutely humbled when I finished the WOD.

28:06
Did half miles on treadmill at a 2 incline (could not figure out how to display metric on the treadmill). GH's broken at 25.

Did 10 kipping pull-ups in a row in warm-up for the first time and did my first unsupported handstand (5 secs.). CF is unbelievable.

Both subbed out the 50 BE for (25 BE & 25 Sit ups) Otherwise as Rx'd

sf 27:32
DF 35:47*

* scratched the last set of PUs

21:56
partioned back extensions
sit ups as rx'd

one more hour... can't wait for this one!
Sinebad and co. get some!

As Rx'd

22:36

22:53

27:14.

My motivator "Master Chief" (my weimaraner) paced me, but my time was still high. My hamstrings felt like lead from yesterday.

Great workouts, BZ Coach.

36:30
ran on treadmill, unanchored situps

CFWUx3 minus situps & back extensions
BW: 162.5
as Rx'd: 7:13, 8:50, 9:38 Total: 25:42
had to wait for the GHD ~1 min.

CFWUx2 minus situps & back extensions
BW:215 Age:50

1st 2 800m on treadmill (2% incline) @ 4:00 ea
3rd one my bad knee popped out right at the start so finished up on elliptical, otherwise as Rx'd.

34:40 (I keep thinking I'm getting better. Obviously I was fooled today.)

bw 148
as rx'd
23:50

29:37
Back Extensions broken sets

21:16 as rx'd

~3min improvement

bw: 195
as rx'd
18:58
probably felt so good because I couldn't get to a rower yesterday.

crossfit@rawc.org

Age:42, Wt:178, Time:31:33

Ran 1/2 mile segments (~800m) on TM.
Back extensions and situps were mostly broken into 10's and sometimes 5's.

Round 1: 8:51
Round 2: 11:13
Round 3: 11:29

51 y/o, 150 lbs.
30:15

* TEAM FATKID *

Yesterdays WOD, subbed running for rowing, 1 to 1
- fatkid: 6:59/7:08/6:05, hung out with Pukie on last round
- Sack: 7:36/8:49/7:17
- Oak: 5:25/5:11/4:00
- Jonny “Cinnamon Buns” Kane: fat

todays WOD, as RX'ed
- fatkid: 24:23
- Zack: 23:24
- Oak: 19:39
- Crepe Face: drunk, didn't workout

OPPS..posted on yesterdays too..
As RX'D
24:47

so 800m would be 2 laps on a treadmill right? thanks

2nd day doing crossfit and todays time was 17:32. The back extensions were by far the worst. So far so good

Caught up with ystd; once again, shoulder-friendly subs of front squat/push-up for thruster, hanging plank ring PU.
9:15
7:35
5:53

Sold out on the last 500 row and severely hit the wall at 300M. Was on a 1:45 pace and just crashed, ended up 2:10. Another great met-con WOD. Many thanks, Coach.

Darrell

WOD in 29 mins.

Runs on treadmill (felt good)
Situps on stupid ball
No glut-ham so did back extensions on ball. Not efficient.

18:02 as rxd

oh yea, I did an extra lap on the track on the last round.. It was getting hard to count towards the end

24:06 as rx'd. better than expected, must have been the tracks from 10,000 days. two rings vicarious and jambi will drive it home! get some!

18:57 as rx'd today, 22:40 and 26:28 before that

Sub the run for rowing 1:1
20:28

bwt 185

run 800m on treadmill
50 good mornings
50 sit ups
X3
17:58
suprisingly, the sit ups were the weak spot.

CFWUx3 less sit-ups and back extensions

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Total time = 26:34

Notes: Runs on treadmill @ 0.0 incline and 6 mph. First ever attempt at running using the POSE method, so took it slow and tried to concentrate on form. With 15 minutes worth of running still managed a PR by 4:16! Most back extensions were done with arms assisting, and all situps were done unanchored.

22:22
2 rounds running around a b-ball court
1 round on treadmill
Lots of travel between runnning and extensions

As Rx'd
24:46

"Michael" in 28:22
Sit-ups: AF style, anchored w/feet squeezing a 20# wall ball, all broken. Most I could do was 30 at any one time in the 50.
Back Ext: on GHM, as rx'd with knes straight on down and flexed on the up.
About 5 1/2 min slower from last 21:52 back in February.

My, oh, my, did this ever kick my arse.

Subbed 1000m row for 800m run (knees)
Subbed 20# Good Mornings for back extensions
All sit-ups full-range, unanchored - these took me most of each round.

Total time 45:05

Broken into 14:27/15:03/15:33, but I didn't count the 1-2 minutes spent on the floor afterward, collecting myself.

As Rx'ed: 15:20

23mins as rx'd.

36:45 (Longer than I thought it would take!) as rx'd

Craig took the girls out to breakfast, so I actually got to do the runs. I took our 2 beagles with me on the first two rounds. One was pulling forward and the other backwards, so I guess they cancelled each other out!

Did back extensions standing with a 25# plate held at chest level. Sit-ups were unanchored.

Michael was done as rxd in 30:15 had to wait for the roman chair some what.Love you Mike" your my kind of workout.

CFWUx3 with assisted pullups & dips...no situps or back extensions.

Runs were on treadmill at 8 mph and 2% incline, anchored situps, and unweighted back extensions: 30:30.

as rx'd 18:10
rounds
1. 6:13
2. 6:10
3. 5:47

time 26:03

i was interested in bying a "the zone" book, which one should i startout with

16:23
at the beautiful Soquel High School track (near HQ), but had to do the extensions and situps on the ground, no glute-ham machine, which probably would have doubled my time. Planning to build a glute-ham machine this afternoon using 2x4's, and I'll try "Michael" again with my wife.

26:25 as rx'd

bw: 5 poods

Subbed GM for back extensions.

35:52, down about 45 seconds from last time. I was slower in the second round, but beat my previous first-round time by nearly 1.5 minutes.

"Michael" Total time 29:20

Half Mile Runs were between 3:30 and 3:50. Had to break up the back extensions into three mini sets. Did situps as RXd.

Felt yesterday's workout in my legs today. CF: the gift that keeps giving...

as rx: 32:17.1

as rx'd, bw 220, age 44

28:13, run is actually 880 meters

22:20

My modifications: 3 Rounds
400m run
50 Back Extensions
50 Sit-Ups
20 Bench Press 135 lbs (I missed Sunday's BP WOD)

weakspleen (#56) - nice to see another "Weim" owner on the board - ours is 8 months - any suggestions?

32:45 subbed in rows for run.
11:19 200 pulls on rower; 25/17/8 back ext; 50 situps
11:23 150 pulls on rower; 25/15/10 back ext; 36-4-10 situps
10:03 100 pulls on rower; 25/15/10 back ext; 50 situps

Macon Boys

As Rx'd

Jason BWT 200: 19:55
Brian BWT 184: 19:09

24:08. I was a bit disappointed. I guess I probably lost a minute or so going from outside to inside and vice versa. Runs were from just under 3:00 to 3:40.

~41 min including a 10 minute talk with a trainer.

As rx'd
3X
800 Treadmill 8.8mph @3%
50 GH situps
50 GH back extensions

28:45 (as with many others, it me longer than expected to complete)

Thanks Coach

27:02, PBR by over 5 min

heading down to the gym to make up yesterday's WOD. Not looking forward to this one!

I'm sorry, but Parkour looks like what we used to call "playing" when I was young.

24:36

as rx'd

rnd 1: 5:07
rnd 2: 6:48
rnd 3: 6:18

Total: 18:13

situps unanchored

39 165lbs
Great workout the runs were tough.
First I jumped rope for 3 rounds then 3 rounds on the heavy bag then 2 rounds on the double ended bag then 1 round on the speed bag. Then I proceeded to get my butt kicked for 2 2 minute rounds of sparring. I took an hour off for lunch then did WOD in 26:38 I had to substitute stiff legged deadlifts (55lbs) for hyperextensions.

39 165lbs
Great workout the runs were tough.
First I jumped rope for 3 rounds then 3 rounds on the heavy bag then 2 rounds on the double ended bag then 1 round on the speed bag. Then I proceeded to get my butt kicked for 2 2 minute rounds of sparring. I took an hour off for lunch then did WOD in 26:38 I had to substitute stiff legged deadlifts (55lbs) for hyperextensions.

As Rx'd

25:42

cfwu x 2, minus situps and BEs, then:

26:43

first round as rx'ed, then subbed 800m rows for the running--treadmills all full. With people walking.

Doh! Not only was I on the ground instead of the glute-ham, but I also got the amounts wrong: I only did sets of 30 situps and 30 exentensions, so my time would really have been more like 30 minutes. Sorry, don't want to be confused with any legitimate sub-20's doing real "as rx'd" times.

34:40 as rx'd, 1st two back ext sets broken, 3rd unbroken, all situps were broken, 800 m runs outside and around gym floor
HOOAH!!
oh yeah, 42 minutes last time so... I guess this crossfit stuff works eh?

Dave (comment #104)--

You're saying that like it's a bad thing.

CFWUx3 minus situps and back ext. (pullups and dips still assisted, but I can finally do 10 in a row!)

800m run/30 back ext. and 20 GM/50 situps

31:20 total (10:20/10:35/10:25)

Situps and back extensions broken. Had to put a foam mat over a waist-high fence and anchor legs to tree to sub for GHD--actually kind of proud of myself on that one:)

andy (Comment #89)
This belongs on the message board. I started with "Mastering the Zone" and CrossFit Journal #21. Julie and I refer to that CFJ all the time.

19.26 as prescribed.
12 seconds quicker than last time.

22:31 as rxd

28:34
as rx'd

Think I could have done it faster but I did a ten minute snatch test with a 24kg kettlebell just before.

1000m Row
50 Back Ext
50 Situps

Took about 20 min

Relatively easy compared to the last two. Extensions are what killed me.

Modified:

3 rounds of:

800M
50 situps
50 pushups

19:29

Did 50 back extensions after... definitely harder than the pushups.

1st post....sub 50 good mornings w/45 barbell, unanchored situps

big P: 29:34
little P: 26:30

Heard about CrossFit over the weekend and started today. Great workout and a painful (as of now) reminder that core strength counts.

28:15 Rx; last set of raises and situps broken

runs on treadmill, 1% grade

situps over swiss ball, feet under DBs

back extensions over swiss ball (round 1), but couldn't find a good way to anchor feet, so I spent a lot of time falling off. Round 2 was done as SLDL with 2 30-lb DBs. Round 3 was done as good mornings with 25-lb bar on neck.

Round 1: 11 minutes even (including all the falling off)

Round 2: 9:45
Round 3: 8:45

Total: 29:30

28:00
1.6k on Xtrainer L5

21:26, subbed 45# stiff leg deads for back exts.

I never get tired of saying this: Took much longer than I thought it would. Viva Crossfit!

Hi all,
ALL WEIGHT IN KILOS
Lisa Ride 2 miles; DL 55x5, 75x3, 95x2, 100x2x3, 110x2 SW/PP 35x3, 40xx2, 45x2x5. Bdw. 62.

Jon Ride (one league) 8:15; DL 70x5, 110x3, 150x2, 190x1x2,2x2 SW/PP65x3, 80x3x5. Bdw. 82.
Until tomorrow...

it took me 22 min. Situps were in a decline bench. I think I should have done better. Does anyone have a hard time gauging the treadmill? I want to push myself but not burn out before the last round. How fast is a good speed if you are on the TM?

20:55
Hammies still tight from Sumos

800 run (outside)
subbed 50 sld with 45lb bar
50 situps
3 rds
time 28:24.79
last time just over 33 minutes

20:01
subbed 35# stiff legged deadlift for BE

DJ can't a man have a little peace?....

Had my life all planned out, little spandex, light set of dumbbells, a room full of mirrors. Effortless.... then along comes Coach and Crossfit...

Gotta love it! "Get some, and go again."

Unfortunately Michael will have to wait until tommorrow. Todays pain was in the dental chair, I whined so much they gave me Lortab, Nitrous and Novocaine.

Ben: 20:30 (subbed #65 straight-leg dead-lift)

21:39 I broke the last round down into two rounds.. (yes, I am a wimp :) ) I also had to do the back extensions at a 45 degrees angle so I did my sit ups at a 20 or so degree angle. I had no gas in my tank today.. But this WOD was a blast... You just cant find this type of fun on any old work out site.. Crossfit Rocks!

Team Pappas: "Michael"

Three rounds for time of:
Run 800 meters
50 Hip Back Extensions
50 Sit-ups on Ab Mat

Bill(47) bw 170 36:20
Acacia(17) bw 135 35:32
Aimee(15) bw 125 49:25
Kallista(12) bw 80 28:00

5.25 mi run - 43:37 (8:18 avg. pace)

3 x 50 situps, anchored with 45 lb. plate
3 x 50 back extensions on roman chair

28:07

I suck at running

18:54
runs on treadmill
situps anchored

age 40
bwt 198

25:19

BW:310

Did runs with 1 min WU @ 3 mph
runs were up to 6 mph - no hanging on to the treadmill.
Total time less than 35 minutes

Kegger, outdoors is definitely tougher. When you are inside on the treadmill, try increasing the incline to simulate outdoor conditions.

Good work on a better time!

as RX'd
17:46

18:23 as rx'd.

800m 2:56.62
800m 3:13.45
800m 3:12.31
Total 19:28.71
2:50 improvement from last time
Situps unanchored abmats

Coach, Thanks for taking it easy om my shoulders today. Maybe they will be recovered by Thursday.

1st time doing this one

22:55

as rx'd 22:48

34 bwt:191
26:57
9min mile pace on TM, anchored sit ups. Back extensions broken into 10's down to 3's by the last one... Wow! ;P

as rx'd 24:58

bw 165#
subed goodmornings chest to knees, for back extensions did unanchored situps
17min 10sec

partner today was 2 wod and did same as i did

18 min 10sec

finally got to run on track outside loved it!

20.43 as rxed
(new pr, I think)

as rx'd

Matt: 28:10
Derek: 36:40

38:48
subbed 1000m row for run. back extension on GHD, much harder than good mornings I did last time.

Row 4:58/5:49/5:59
Back Ext 4:17/4:27/4:26
Sit Up 2:55/3:26/2:27

27 y/o 170 lb 5’10” approx 12% bf
Warm up: 400M jog
Subbed supermans for back extensions.
Time: 30:44

20yo, 5'11", 170#

3:56 - 800m run
1:30 - back extensions, 50 reps
1:45 - sit-ups, 50 reps

4:36 - 800m run
2:15 - back extensions, 50 reps
2:15 - sit-ups, 50 reps

4:32 - 800m run
:10 - back extensions, 50 reps
:30 - sit-ups, 50 reps

25:29, w/o rest periods, xfitting (2) days!

Ramp day #2

23:15.5
joint mobility and hspu warmup

43 y/o, 183 lbs

as rx'ed: 28:18.5

Kept 7:30/mile pace on treadmill with 1% incline.

Both back ext and situps on GHD

1/4 mile warmup,
stretching and catching my breath for cool down.

As RX'ed

14:52

as rx'd

16:56

do we do BE with weight and if sub GM do we do those with weight?

JG

CFw/u minus extensions and situps.
Treadmill, anchored, as Rx'd
41, 185lbs

19:29

Have a good day, all.

Michael 6 rounds
42:00 flat

Group Moffett

"Michael"

Three rounds for time of:

Run 800 meters
50 back extensions
50 situps

Total time 40:21:47

Subbed rowing for run
everything else as Rx'd
39.01

subbed 45lb good morning exercise

Treadmill 1% grade
1st rnd 6:33 speed 10.0
2nd rnd 6:45 speed 9.3
3rd rnd 7:00 speed 9.0 - 8.5

total 20:19

BW 220

As Rxd
25 mins

Still getting back into it after 6 months off.

1st round: 800M, 35 Good Mornings, 35 situps 8:00

2nd round: 400M, 25 Good Mornings, 25 situps 6:00

3rd round: 400M, 25 Good Mornings, 25 situps 7:00

22:42 as rx'd. Time sucks due to the 3 flight run up tot he track. Gotta go to a new gym

I wanted to get outside for this workout so I subbed Supermans for back extensions.

1) 8:46
2) 9:51
3) 10:18

2:00 rest between sets
Need to work on running and situps...BADLY!

27:09 as rx'd

Subbed row for run and did it in a slow 27min. I blame the thin air in Jasper, AB. Ran yesterday and it felt like I was wearing a weight vest.

Replaced 800m run with 300m shuttle (12x25m shuttle)

Replace situps with decline situps

300m shuttle
50 back extensions
50 20deg decline situps

Bryan 16:05
Nate 16:51

Didn't time due to distance between events - run time total 17:23 4km. (1.2, .8, .8, 1.2). BE and SU as RX'd. After run added bar dips and pull-ups alternating sets to 70. Feeling pretty wiped out now, rest tomorrow...

28:33 as rx'd vs 28:41 on 2/24/06 vs 35:09 on 8/29/05. 10 min ellip w/u 14/14. hr max 174, hr avg 134. ran on treadmill.

As Rx'd

29:55

Rounds 1 and 3 averaged about 8 min each but round 2 blew my time! Back extensions were by far my weakest link.

40:36 Sub'd good mornings 45# for back extentions

suggest doing the 300m shuttle one of these days. We test our athletes with 3x300m shuttle when they return from summer to ensure they've kept up their conditioning.

300m shuttle is 12x25m runs (there and back six times)

A good time is anywhere below 60sec on all three. 3-5 min rest between sets.

I replaced the 800m run with the shuttle so I could run inside.

MY BACK IS SOOOO TIGHT!!!
Back extensions broken (all rounds)
Situps broken last two rounds.

26:11

27:40

Had to wait for back extension after 1st run. Stopped clock. I really suck at back extensions. Also did 25 KTE on first set instead of situps. Still, if memory serves, I think this is 8-10 minutes faster than the first time I did this.

Julie 45:15

bw-202

23:45-outside on highschool track

distance and situps as rx'd
subbed unweighted goodmornings for back extensions

23M 183lbs
Wk 7
23:06 as r'xd except on 800m ran on treadmill, does anyone know the equilvant of a 800 on a treadmill? I ran till it siad .5 assuming that is 1/2 a mile, am I correct?

2nd day at crossfit.

35 min. as prescribed, except for the sit-ups. Only punched out 40 before my entire midsection cramped up; obviously I haven't done them in a good long time. 2nd round, only managed 30; 3rd round, barely 25.

Substituted SLDLs with a 45-lb bar for the extensions.

Feeling really beat. Also having a tough time adjusting...I've spent all these months working to put on mass, and I'm still trying to convince myself that all this cardio work isn't going to eliminate those gains.

-W-

23:48

Jen: 24:04
Paul: 22:48
Andy: 23:49

bw: 180

as rx'd: 22:55. last time 23:31

#179- Yes, its a half mile. i checked with a trainer, hoping that it might be something like .4875 so i could shave 5 sec. or so. No luck.

As Rx'd
Substituted Good mornings for back extentions.
7:40
7:10
6:42
21:32 total time

btw 200 6'4" 45 yrs

What, no pull-ups?!!
scott

Serious-21:57 as rx'd
Nemo-31:17 as rx'd

22:05 as rx'd, 3rd WOD and I'm loving it

tendonitis in foot, had to sub rowing for running, rowed 1k each time

After yesterday's WOD, I was really struggling (it was my first).

3rd round did 20 situps, 20 scissor kicks, 10 crunches. I never realized how out of shape my abs were.

total time: 54:03

27:33.65
Runs on treadmill, anchored abmat sit-ups

cfwu x 3 - dips
thurs wod followed by michael as rx'd @ 24:26

As rx'd: 44:54

All sit ups unanchored on Abmat. I suck at this WOD, the 800s killed me. Also, been off CF for about a week.

21:26
only 2 rounds of back ex 20 and 15
two rounds of sit-ups 50/50.

Ten yards of topsoil to move tomorrow... Just me, a shovel and wheelbarrow. I won't be able to walk tomorrow night.

As RXed.

Total time: 34:31

R1: 4:52, 2:23, 3:00; total: 10:15
R2: 5:41, 2:40, 3:45; total: 12:06
R3: 5:52, 2:30, 3:58; total: 12:20

Rounds split as follows::
R1: 20-13-10-7, 24-12-14
R2: 15-15-12-8, 14-10-8-8-10
R3: 14-14-12-10, 10-8x5

Compare to 2005-09-29. Previous time was 30:34 so down by 3:57. Horrible performance.

Runs done on treadmill at max incline.

All sit-ups and BEs done on GHD.

Legs fried from the last few days. Abs and back feel pretty weak, too.

26:11

BW: 200

Did a modified pack WO from Brand X:

800m run
20 straight leg DL (only 40#)
35 situps

00:29:22. Horrible, I know. It'll get better.

Next time: 35 straight leg DL or higher if I can handle it by then, with more weight (how much, don't know); much faster runs if the ankle can take the strain; all 50 situps.

23:04. The first set of situps were on an incline board. I substituted sets of 100 crunches for the next two rounds.

As Rxed 26:20

60, bwt 283. Only 2/3 Michael. Used a picnic bench for BE's- other end came off the ground on every rep--increased the pucker factor a bit. Situps anchored.

Run: 1st round ran 400, walked 400
BE & SU broken in 15, 10 & 5's

2nd round ran 200, walked 600
BE sets of 25, SU 10's

Total time a miserable 31:00.

Keep the Crossfit comin'! It hurts so bad, it's GOT to be good!

BW:225
19:30

As rx'd 21:50

26:47

2 rounds

As Rx'd:
18:04
Runs felt good.
WOD #2 today.

Did yesterdays first:
40# DB thrusters, ~1min tranistion from row to thruster
Rnd 1 7:53
Rnd 2 7:23
Rnd 3 6:01

Attempted todays:
Rnd 1 9:30
Rnd 2 DNF
Rnd 3 DNF

A few months ago I wouldnt have been able to do all of the first one. I'll get the rest of this one tomorrow.

First Michael
54 y.o. 161 lbs. 5'10"

Ran 1/2 mile for 800 meters at 6:15 pace on treadmill

Total time: 29:07
(including time to set up and take down equipment between rounds.)
No injuries

Built my glute-ham machine out of 2x4's, and doing REAL back extensions DOES take longer--big surprise. Looking forward to doing Michael "as rx'd." Did about one half of Michael with the wife, and then an easy 40 min. bike ride. So happy for the rest day.

mfbunch: 21:40, r1: 6:59; r2: 7:15; r3: 7:25
subbed 1 pd k-bell stiff-legged deadlifts for back extensions, surprisingly similar workload on the muscles

29:22

800m runs on my street (very hilly)
subbed gm for be; 1st rnd 45lbs, 2nd & 3rd rnds pvc pipe...could have kept the weight, but would have taken much longer!
situps unanchored

Three rounds for time of:
Run 400 meters
15 Back Extensions
20 Sit-ups

25 mins

49 y.o. BW-201 6'4"
as Rx'd
26:19

As Rx'd

39:36

All sets of sit ups and extensions broken. Apparently I need more ab work!

Clean and Push Jerk ME:
135x3, 185x3, 205x3, 225x3, 245x2+2xF on clean, 255x1+1 jerk, 265x1, 275xF. Arrrrhghggg! I want 275. Not today. I think its mental.

DL heavy(not really ME): 315x3, 365x1, 385x1, 405x1.

All done at Hollywood 24hr Fitness. Still behind two days, need to make up Micheal and the Row/Thruster/PU WODs. Did Lynne this AM.

25:16

33 mins.
Runs on treadmill (6.5). Stepped off a few times to drink and shake my legs. All sets broken on angled back extension (about 15, then 10's & 5's). Unanchored sit-ups broken as well, but felt stronger than usual (about 25, then 10's). Shaved 3 mins. off my last time without really pushing it to the limit.

26:21 as rx'd

************************************************

Almost whimped out, it was late when I started. Very dark outside and windy outside; Nordic Track for 800's, 29:56.

What's -up Van.

************************************************

BW = 168 lbs

May 15, 2006
Monday 060515

"Angie"

30 min. Used the gravitron at 110 lbs. Kipped the last 10 pullups.

I did intervals on the elliptical for the prescribed distance. 6:04, 5:57, 6:01. Didn't time the back extensions and sit-ups, but I was at the gym for a long long time.

Team Buehring

21-15-9
DB thrusters
Ball slams, 20 lb ball
Pullups

Capt E - 7:48 (30 lb DB's)
Lt M - 6:30 (35 lb DB's)

CFWU minus BEs & SUs
44:14

Hello everyone!

Have been slack recently, then had a forearm injury from BJJ so could only do this one (completed 24/05/06).

Made it harder with 2% incline (normally 1%) this killed me and my time.

"Michael"

Three rounds for time of:
Run 800 meters (2% incline)
50 Back Extensions (had to do 100 of this at the end as machine was taken so kept going with run and sit ups this wasn't fun)
50 Sit-ups

Time = 27:55 (down from last time due to run rest flew by)

London Crossfitter!

21.00
Row 800 sub for Run
Sit Up on ab mat(Thanks Fi)
Row 1 2.58.2 SPM 23
Row 2 3.03.3 SPM 23
Row 3 3.10 SPM 23

felt goor on the runs, back extensions 'll get you though
12:31

felt good on the runs, back extensions 'll get you though
12:31

33:16
BE used a swiss ball, dug feet against wall to anchor

As RXd, 26:22.....new PR by 2:26

27:27

46 y/o
5'-11"
170#
Michael as rx'd
27:00

Used Swiss ball for bach extensions. Definately more challanging.

As RX'd, time - 22min.
***********************

20:11 as Rx'd (PR)

800 Meter runs performed on a treadmill

Ive been hitting the WODs for about 4 weeks now. Yesterdays Michael was my first 'competitive' time...21:47. 6'5" BW 215. After playing college baseball and basketball, I've been working and traveling for the last 3 years and training lost its luster. After stints with lifting, then running only, then yoga, then weights...nothing kept my focus. The "task-style" training is what keeps me hooked, and I am re-evolving into a performance athlete again.

GET SOME...GO AGAIN

Finally caught up.
I bow down to my geriatric cohorts. . . 22:23

Kept runs around 9.6
Back extensions across heavy bag on bench.

Forgot to post yesterday.

Subbed 3:30 Jump Rope for 800m runs. (mixed in double unders and crosses to make the time go faster)

Unweighted Back extensions with focus on maintining block in lower back

Janda situps

Total Time: 25:37

Finished with 3 sets of ten barbell rollouts just to teach the abs a lesson. Tougher than I thought it owuld be never under estimate the WOD!

19:07

Team Emerald Coast

As rx'd

Joey- 19:57

Anabel- 24:41

16:42- subbed supermen for extensions, situps unanchored.

21:37

As rx'd
26:45

33:57
Slow on extensions

CFWU x3(-situps & back extensions)

WOD
:20::28

Sub'd 1.25 miles on the bike(:03::45) for the runs. Heart rate an average of 155. Probably could of been quicker if was able to run it. Sit-ups were anchored, hands on shoulders.

Get some, Go again!

MAJ N: 33:33
Some broken reps of BE and SU

22:09
ran outside...

Sue:
24:48 (PR!)

23:02.
Did this one outside, so my back xtns were superman style...probably saved a couple minutes there.

As Rxed 19:42

(Will be faster next time I think!)

As rx'd
21:51

Did it in 25:14

Too many people hogging up the treadmills!

as r# 24:52 min

Have fun, Johan

Modified "Michael":

0.25 mile on StairMill/Gauntlet setting 8
50 SLDL with 65#
50 decline situps

0.25 mile on StairMill/Gauntlet setting 9
50 SLDL with 65#
50 decline situps

0.25 mile on StairMill/Gauntlet setting 9
50 SLDL with 70#
50 decline situps

~35 minutes, including the runs across the crowded gym from the StairMill to the SLDL/situps...

Three rounds for time of:
Run 800 meters
35 Back Extensions
35 Sit-ups

23:37

That was a very good workout!

Run as Rx'ed
Replaced back extensions with good mornings
sit-ups with feet anchored to 45lb plate

replaced 800 meters with 3 minutes of speedrope.
did 100 back extensions
did 100 sit ups
8:01
7:30
7:50
total 23:21

bwt: 147
total: 29:57 as RX'd

in Memory of a brave warrior...

19:02.

Day behind in the workouts.

bwt: 243
total: 23:18 as RX'd

pretty jacked on this time, as I am new to crossfit. Getting in shape for the lacrosse season next year, going to tear the kids all over the field. Thanks Crossfit.

32:42

3 rounds

800m run treadmill
35 anchored sit ups
35 back extensions

26 min

went to track, sub'd supermans for Back Ext.

8 40-60 yd sprints on football field... ah the ol' glory days of youth (except for the synthetic grass used nowadays)....

as rx'd 21:45

Crossfit Plano

43:00
much better than last time.

29:00, as rx'd.
Rd 1 - 9:34
Rd 2 - 9:49
Rd 3 - 9:36

Runs on treadmill at .5% incline. Damn thing was horrible at spooling up. Back extensions on a bench with feet hooked under the smith machine bar. Feet anchored on situps. 3 mins plus faster than last time, but not very satisfying. really want to get down close to 20. Legs worked from SDHP's yesterday.
2/3 cfwu
Burgener WU

3x(.5 miles; 20 back extensions; 20 situps): 28:10. I could have done more situps, but that was my limit on back extensions. I'll be feeling it for days.

As RX'ed

34:00

As Rx'd in 34:14

Could only do 30 of the back extensions on the 2nd and 3rd rounds.

bwt 250
time 29:15

31.30

as rx'd in 23:04

35:20

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Unanchored Sit-ups

Back extensions are definitely a weakness. Had to walk several times during the 2nd and 3rd 800 meters due to lower back cramping.

26:40

sub 65# SLDL for back extensions
I felt good today

27:22

21:47 completion time for first cross-fit session. Mid 30s/m/200lbs. Run about what thought it would be; back extensions easier, situps much harder than expected. Second repetition of each event was slowest; actually did fastest repetition (by 3 seconds) on final rep of each event.

18:30

Sub'd 4 minutes of plyos (straddle hops, high knees, bag work - kicks only) for run. Did 30 seconds extra on first and last round by accident.

Sub'd standing good morning w/25# plate for back extensions.

Did sit-ups unanchored w/medicine ball

Rich: 28:50
Matt: 28:50
Clint: 43:21

Age-50/BW-240#
subbed 800 meter row for run, otherwise as required 28:05

as rx'd: 31:30

Days late and dollars short... Did this one yesterday.

21:30

19:30 subbed back ext w/superman's. ran on treadmill

BWT: 155
19:30 as Rx'd

Lower back still sore from getting torqued in a climbing session on Sunday, so I modifided the workout quite a bit.
3 rounds:
15/12/8 reps of 65lb DB bench press
10 ab rollers on knees
10 back extensions

M = 19:27 total time
treadmill runs
subbed Good Mornings (w. two 15# dbs) for back extensions
anchored situps, elbows to knees
Round 1 = 6:30 (no incline on treadmill run)
Round 2 = 6:29 (1.5% incline on run)
Round 3 = 6:27 (2.5% incline on run)

R = 18:48 total time
treadmill runs
subbed Good Mornings (w. two 20# dbs) for back extensions
unanchored crunches, arms crossed over chest
Round 1 = 6:10 (no incline on treadmill run)
Round 2 = 6:25 (5% incline on run)
Round 3 = 6:13 (5% incline on run)

38:00

Run on treadmill at 1%, between 6.5 and 7
Back extensions broken sets
Situps broken, but anchored

21'56" as [prescribed.

CFWUx3 24:34

800m = from gym, up to and around school, back to gym

25:20 Had to come up with some rig for back extensions - didn't work out to well. Runs are getting better. Sit ups done unanchored and by the 3rd set I was using a fair amount of momentum

Hey-

27:16 3 rounds

-K

23:57. Hip still hurts so I sub'd rowing for the running and hollow rocks for the situps.

BW 162
Age 42

CFWU x 3 (minus situps and back ext)

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions (round 2 broken 30/20)
50 Sit-ups (round 3 broken)

Time 28:21 Last time 34:01

22:43 as Rx'd.

Need to work on the back extensions...resting on those just killed my time.

23:10 - a little slower than last time. Runs were slower, situps were better.

As rx'd except switched order and included about 0:40 jogging/running transitions from treadmill to ghd, times five (estimated 3:20 total added to time).

3 rds
Run 0.5 mile at 1% incline on treadmill
50 sit-ups, feet anchored
50 back extensions

21:59

24:27

Sub'ed 1:00 jump rope/1:30 bag work
Also sub'ed good mornings

done on 25May

as rx'ed 28:00

feet anchored, slight angle

plus HSPU practice

29:30. Runs about 900m. Straight leg DL with 20kg subb-ed for back extn. Unanchored situps.

1 hour Muay Thai sparring

as rx'ed 25:48

Although I had to go downstairs at the gym to do the back extensions.

ran on the treadmill at 8.0

Late entry D/T birthday celebration and work. Did the situps with my feet anchored and using a home made abmat; tried to keep my butt on the ground the whole time. Arms folded across my chest during the cals.

21:45.

-D.

33 minutes.

I lost a LOT of time waiting for other people in the gym to finish up using the treadmill closest to the back extension machine.

28:06

3 rounds of: 400 meter run, 25 sit ups, 25 SLDL (25lb DBs)

15:26

Realized my running sucks, and as much as I hate it, I really need to do more of it.

0 x CFWUs (on short time table)

WOD as RXed=19.40.75
BW=180

whoops...executed 26 May 2006

did this as my 2nd WOD
subbed 500m row for run

20:56

BW: 186
wod

15:13

22:50
as Rxed road runs, bx broken 1/1/2, su broke once
wu=11 min light stairclimb
max hr=168, avg in the 140's
end with 15 min hard stairclimb avg hr=145

bw199
44yr
Did this with my partner. Times allowed for both of us to use same back ext. and decline bench. 800 done on tread mill. Sit ups done on decline from bottom to top.

44 min.

Talissa: 21:59 (treadmill)

Thayer: 22:58 (treadmill)

9:12, 9:02, 8:26, total 26:40
situps on horizontal roman chair, hands at chest.
back extensions round 1 with hands at chest, rounds 2&3 hands at waist.

BW 205
19:16 as rx'ed

37:14

all sets of back ext. broken. Really bad time for me, I was just not into it and feeling very sluggish.

BW: 170lb

As rx'd 18:01

33:45 as Rx'd on vacation

32:38

Subbed RDLs with 2x35# DBs. Grip was a limiting factor.