yeah buddys, luv crossfit!

that place looks perfect for cross fit, im always having to fight people for the equipment

drew...i feel your pain man. speaking of pain, my legs are done for.

Wow!...Is it possible to produce a significant neuroendocrine response just looking at the picture?

June 28, 2006

May we never forget those who perished fighting for our country. More importantly, who died on their way to save their brothers-in-arms.

Danny Dietz
Dan Healy
Eric Kristensen
Jacques Fontan
James Suh
Jeff Lucas
Jeff Taylor
Mike McGreevy
Mike Murphy
Shane Patton
Matt Axelson

Gone, But Not Forgotten.

Stoked. I remember this as one of my first workouts. Stoked to see the improvement, hopefully i was keeping my journal at that time. I should kick this one in the shins and take it to the dry cleaner. Doing alot of research on the Zone diet. It does a great job of breaking down what a ton of synthesized personal research by myself has given me. Can't wait for tomorrows WOD. Almost want to hit it tonight, but the gym is closed.

Yea! I got goose bumps just looking at that! Look at all those squat racks! I want one! Love to get in there for the WOD. Fun stuff!

Hear, hear!

If their is anyone out their that lives in the Colorado Springs area that would like to get together to do the WOD please contact me at damon69_1@msn.com

looking @ those squat racks...I'm getting excited in places I shouldnt be getting excited.

Awesome facility! But, and this may be a little nitpicky, I don't like the attachment of the pullup bars to the racks(in the middle, sticking out).

After checking Chapman's website, it appears that the pictured item is the new half rack, which has a different pullup bar than the old full rack and platform.

I also assume these are to be bolted to the ground?

That being said, I would trade my current facilities in in a heartbeat.

Does anyone know if the Zone Diet is meant for weight loss or does following the protein prescription ( .8 - .9 grams per lb. of lean body mass) build mass?

Maybe it does both. Any info would be great.

I'm 140 lbs. @ 8% bodyfat
I calculated that I should eat 16 blocks for each macronutrient per day (protein, carbs, fat). This would give me roughly 1500 calories per day. Does this sound too high, low or just right? Thanks!

Huff,
for a better response take that question to the message board.

http://www.crossfit.com/discus/messages/board-topics.html

Is an elliptical trainer a suitable substitute for running?

If so, what distance would I need to go on an elliptical to equal a 400M or 800m workout?

No treadmill in our small gym :(

But everything else works out great; there is also a stationary bike

How SWEET does that box look!

Blaze- Go to the FAQ and look up subs for running.

Aet 42
BW 162

Michael as RX 16:15

Posted a 15:38 last time, but that was on a cross trainer, so was les exhausting. Shold have gone faster on 1st leg. Aim for sub 15 next time

Guys, those aren't just your normal squat racks. Those are fully adjustable, multi-purpose, top-of-the-line squat racks! Huhhh...that's a picture of heaven (especially if you train at a conventional gym!)

That place looks heaven, wish I could get there for the WOD. Anyone know where that is??

" those aren't just your normal squat racks"

The place looks nice but I would feel guilty for scuffing the wood floor. My garage has everything that place has. Why would I need to go to a pretty place like that? Those rubber 1/2 balls look cool but seem a little wasteful.

This WOD is the ultimate test....seems easy but sneaks up on you and kicks you in the butt...gonna dystroy it!

Team UB Xfitt

This was new to me, at least--I was just over on the FAQ page, where I saw that under the section devoted to the "Heroes' Workouts", you can now see pictures as well as descriptions of the Michael for whom today's WOD is named and the others whose memory we honor this way. Really nicely done, and further inspiration to do your best on this WOD in honor of those who have fallen. Thanks to Lynne (I'm guessing) for the nice job.

#12 Huff,

You got lucky on the timing...I just read this yesterday. It's about gaining mass on the zone diet while xfiting

http://www.performancemenu.com/issues/PmenuIssue17_he78.pdf

enjoy.

Jim

second time on michael,
travis/rob/smitty
242/239/189 bwt
31:41/28:21/32:30
rob and i both improved smitty didn't do so well, he said the squats broke him off yesterday

what's up with the BOSU ball!

20:17 for 3 rds of

800m
25 Back Ext *
25 raised leg situps
50 Air Squats**

* No proper roman chair here, had to rig one.
** For the missed WOD yesterday.

"Is an elliptical trainer a suitable substitute for running?"

I did elliptical training for a quite a while, and no, it is no where near a substitute for running. But if you can't do actual outside on the ground running, put it on about as high a level you can stand and go for 4:30 to 5 minutes. That should be pretty close to an 800M run, cardio wise.

I wish I had just one of everything in that picture for my home gym...

Ha! Really wish I had known this one was coming before running 800M repeats yesterday. "Michael" was the last thing I wanted to see today - the 800s were brutal this morning.

BW: 160 Age: 24
21:29 as Rx'd

The place looks first class all the way. Is that a crossfit affiliate? If so where is it located?

In regards to the pictured facility:
"Strong men do cry..."

I was just wondering as i did my warm-up this morn on the rowing machine, what level of resistance do you typically set when doing rowing sets in a WOD? i have been placing it around the 3-4 range but wondered if i should be placing it much higher or not? i still feel pretty worn out after each 500m and my times are around 1:55-2:05 depending on how tired i am. thanks for any help...John

15:55 As RX'd

BW 170, AGE 33

800m - 3:13
50/50 - 2:19
800m - 3:05
50/50 - 2:13
800m - 3:04
50/50 - 1:58

120 degree outside temp didn't help with the run--nor did the squats from yesterday.

Kudos to those under 15 minutes...pretty impressive. Curious what that must mean running the 800m in...probably about a 2:35 or 2:40 ??

Michael as rx'd 23:20
22yrs old
BW: 208

BW: 178#

"Michael"

Round I: 9 minutes
Round II: 9:07
Round III: 9:13
Total: 27:20

Lt. McGreevy... Thank you.

BWT=275#

as rx'd with runs outside

37:50 (36 sec. behind PR)

Hi all,
Walk 2.1 miles (84# pack; w/Push-upx7x7 done ~every 5:00). Bdw. 80 kilos.
Duration 36:00.
Rest...I think.

23:14 as rx'd

BW: 172
Age: 29
"Michael"
Time: 21:22

First time on this WOD, found it hard going from the run to the back extensions. Back is still sore from yesterday...

3 x rounds in 18.23

Steve

John #31

Most rowers do their pieces at resistance = 3 or 4; that mimics what goes on in the boat pretty well. You do the same amount of work per meter no matter what the resistance, and on longer pieces, some people think higher resistance leaves you prone to injury.

Depending on how big/strong/experienced you are, 1:55-2:05 splits are pretty good goals for steady state. If you're in pretty good shape and moderately large, i.e. not a bantam, then 1:55-2:05 is on the slow side for a 500m piece. But it takes practice and maybe a little coaching.

Love this workout....kicked my @$$ last time..
Any one have a sub for back extensions? If I could avoid going to the gym, I will.
GET SOME...

Re: #12 The zone diet is primarily a method of regulating insulin and balancing helpful hormones called ecosaniods. Dr. Sears claims frankly astounding results in building muscle and cutting fat in football players, along with improving perfomance. The study is small enough to make me skeptical about the ultimante results, but there is no question it works. At your bodyfat (i'm assuming you are a "hard gainer") I expect you should error on the higher side of calories. Try 17 blocks for a month, track your results and adjust up or down one block. Track again for a month and adjust again as needed. In a few months you should be spot-on. Also for someone like you Dr. Sears reccomends adding an extra fat block to your meals. Lucky you.

Re#12 of course if you are satisfied after a month, just stick with the blocks you are on.

I would say if you gained 1-1.5 pounds of solid muscle in a month that would be outstanding.

started the day with 40 minutes of kickboxing before Michael. My time was 25:20 approximately. I forget to start my stopwatch at beginning but guessed about 1:20 before I remembered so added that to the end. Looking forward to the rest day tomorrow Grace and squats have done a number on my lower back. Needs alittle R&R and sometime with a heating pad. Take care Jim

As Rx'ed: 24:56

As Rx'd 21:12
BW 191

23:18

Congratulations Doug!
It looks great!

Re #31

Good rowing is all about good technique. Regrettably, it's one of those things that needs to be taught. As with most sports, it's all about energetics, and making the most out of each stroke by economising/maxing out the main muscle groups. Perfect practice makes perfect. Barring that, lots of time on the machine. If you can, get somebody to give you some tips on form, and check out the following link (good pictures!): http://www.teesrowingclub.co.uk/photos/BRT_Ergo1.jpg
500m pieces are way too short to establish any rhythym or consistency, and I don't think would contribute to an increased fitness level for you(specific for rowing, at least). If you want to improve your base on the erg, focus on easy strokes, good technique, and longer distances-e.g. 2-10km. I typically row at a steady state of 18spm, and then cruise for a minimum of 2km (used to be min of 10km...). If you're just into the 500s, that's cool, but be sure to keep proper technique in mind.
As far as resistance goes, don't rely on the numbers on the machine, as they vary depending on the wear and tear of the erg, as well as the machine itself and/or environment. Instead, use the built in "drag" factor, which is used to set a specific resistance level. When I trained as a lightweight, I would race at a drag of 120. Heavyweights would go at 130. These were supposed to replicate the resistance of a blade on the water. On the older model D's, press the 'set' and 'start' buttons simultaneously for a few seconds, then take a few strokes, and the drag ought to appear (can be adjusted via the number lever). On the new Pm3 models, the drag can be set in the menu->information.

Today's WOD
27yo, 78kg
total time 14:46
(800+50/50)
1) 5:24 (2:42+2:42)
2) 4:59 (2:44+2:15)
3) 4:23 (2:40+1:43) (jackrabbit style- racing the clock!)
tight hamstrings followed by CFWU

CFWU less situps and extentions

26:05

As rx'd - 21:28

Felt lazy. I hate morning workouts.

Tim: 25:26 (had to run around a bit on the first round to set up -- will shoot for sub-20 next time), all 3 rounds as rx'ed

Catherine: 24:00, 2 rounds as rx'ed (left for work)

It's the easiest-looking ones that are the worst...

nb. No roman chair here, subbed Good Mornings for hypers, and did AbMat-style situps with a rolled towel. Planning to rig a DIY GHD very soon now.

nnb: the runs were hell after doing hill sprints yesterday. Coach is out to git me ;-)

I would also like a sub for back extensions.

How long of a break do you take between each round?

the digiphoto is the athletic weightroom at Madera High School in Madera, CA.

head coach Blankenship gets kudos for his ability to embrace the model.

he uses the bosue balls for destabilized double and single leg squats.

64 athletes, male and female, can access the facility at one time.

an 8 rack model will be installed later this summer in an "auxillary" room.

Ran on treadmill and situps unanchored.

28:00.

Last time was 36:30, so much improvement.

25:45
as rx'd. 20 second distance between weights and start/finish of run.

Pete-no breaks, you want to try to finish
as fast as you are able

Just looked at my last time; 23:50. Was wondering how I got slower, then I remembered that I re-measured my 800 distance a few weeks ago and found that 800m was 3 blocks here in PB, not the 2 blocks I thought it was.

1/2 volume
3 rounds for time:
400m run
25 back extension
25 situp

Situps were ab-mat janda style. 400m run was 5 laps around high school court.

13:32

Boy did the hammies start burning from the back extensions!

Internet was down this morning, but when I went to the pool (yes, we have a pool here!!!) they just happen to have a concept II rower. What an opportunity. So todays workout was as follows.

Warm-up 500 m swim

Row 1:00 on 1:00 off for distance of 5K (total time 39:00)

CFWUx3 w/rings
BW 222

31:25 as RX

Thanks Coach!

-Dennis

51 y/o, 150lbs.

29:45. Did 30:15 last time.

19:53 - A big PR for me I believe.....Used Lynne's running shoes as I didn't have enough room to pack mine; must have made the difference. And her GHD has a lot more padding (thus a lot less painful to use) than mine. No breaks on anything and the running was the most "free" feeling I've done in a long time. Used the hip flexor stretch I learned at the RKC prior to the WOD.

Day 2 of PMS V

23:46 PR

#13 Andy, #22 JFD4, #42 Maximus

Thanks for the help. #22, that article was amazing!

I'm 30 years old
5'4''
140 lbs.
8% bf

Actually I'm extremely happy where I am right now. I just started crossfit 2 months and I LOVE IT! I haven't felt this fit since I was a competitive wrestler in high shool. I just started The Zone this week. I really just want to maintain this weight and composition. If I gain a little muscle mass...no worries (that's never a bad thing). But I have no desire to bulk up. I feel extremely healthy right now and during my first 3 weeks of doing CF, I lost 6 lbs. along with my strength increasing. My current regimen has helped my surfing and other sport activity tremendously.

I think I'll try the 16 blocks+1 fat block :) for a month. If I continue losing weight, I'll bump it up a block or two and see how my body responds to that. Thank you for all of your help.

as rx'd 21:58 pr last time was 22:48

3rd Crossfit workout... I continue to be humbled.

Substituted push-ups for back extensions. Ran on 400m track in pouring rain.

28:08 (28:20 was the time of the first dry heave)

Rd 1: 25sit-25push-800m-25sit-25push
Rd 2: same
Rd 3 10p-10s-10p-10s etc--then 800m

BW: 180
Age: 40
"Michael"
Time: 21:00

Micheal

as Rx'ed
22:30

unbroken sets of situps, big improvement for me.

23:25

26:00 as Rx'd.

1:05 slower than last ime.

strategy: to run fast for a great time.

result: first 800m in 2:30! (treadmill at 11mph = 5:00/mile).

But, at the start of the second 800m run, it felt like I was carrying a piano...and a cello. it was mostly a walk.

Modified CFWUx3
10xSS
10xOHS 5#
10xPU, kipping
5xkick to handstand & hold for 2-4 seconds

"Michael"

Three rounds for time of:
Run 800 meters, 7.5-8.0 mph, 0.0 incline
50 Back Extensions, broken
50 Sit-ups, anchored, angled, unbroken

Total time = 23:28 (PR by 3:06)

Notes: Starting to incorporate handstand work and progressions into either my warm-up or cool-down. Improvement of 7:22 over first "Michael" on 2-24-2006. Roughly a 30% improvement from when I started CF! Thanks Coach!

18:16 as rx'd

BW: 125
Ran 4 miles in 35:00 (the sun and weather was too nice not to run)for fun.

Ran at 8.0, 7.5, 8.0 on TM. BE and SU were unbroken first set and then broken last 2 sets.
Time: 26:06

Did not meet pukie, but I did meet his dog spot on my last set of BE. Had to stop and give him some attention before continuing.

as rx'd 23:42 pr.

Pretty tired from being out in sun all day.

age-29
BW-190

Total time 28:13, due to having to wait for back ext machine:(

Looking forward to this WOD. Was going to do a long bike ride after, probably still will ride, jut not long.

Anyway, I didn't get in the discussion about inflated rounds. I agree with Ron that there are probably "inflated" rounds on here, but more cause people are modifying their WOD and not listing it. But who cares, its not hurting anyone else. Also, having worked out with Bridges multiple times in STL (Wash U's gym), I will vouch that he gets the full ROM. He is the type of person that won't count a partial rep. And he has a remendous drive. We had a good group in STL, and I am lokoing forward to getting back there after my Alaskan excursion. Good work Bridges.

As rx'd - runs on tmill. Exact time unknown due to timer failure (or operator error!) Somewhere in the 27-30 min range, as usual.

#21 bcf - thanks - I was hoping folks would appreciate the extra motivation from being able to see our heroes.

Runs of 1 mile instead of 800m, 35# stiff legged deads instead of back extensions

28:48

Well, I was on pace to do a bit better than last time, but my PT/cardio/bootcamp class was taking a field trip to the park and I couldn't spill over time-wise today.

Still though, 2 rounds in: 13 minutes

Substituted 800 m rows for 800 m runs, hyperextensions off the floor for back extensions on a bench and crunches for sit ups.

24:57 for modified Michael.

On another note, had a massive headache at the end of this that took a couple of minutes to dissipate. Any ideas what might hace caused this?

Sprint work today (walk back recovery):
6*22 meters/ 4*40 meters/ 4*100 meters.
3 turkish get-ups on each side with 35 lb db. Humbling.

23:16 as Rx'ed, improved from 27 last time (where I subbed row for run) at a higher altitude.

As rx'd 17:07. Last time was 16:28, but I subbed good mornings for the back extensions then. Very humid today :)

cfwu x 2, minus situps & BE's, then as rx'ed:

25:23

24:56 as rx'd

Treadmills can never compare to running along the Colorado Front Range!

Subbed 4 min rounds on heavy bag - lots of feet and knees

Extn's - 1st rnd: 75lb good mornings - not feeling it, just bugged my shoulders. Remainder on med ball - feet jammed under radiator.

Sits - 1st 50 on 45% decline bench rest unanchored on floor

T = 26:55

Chris

19'46" as rx'd - immediately followed by 3 rounds of 10 manmakers/10 dips --I think I'm done now....

CFWU x3 (-BE, SU)

800m run/50 BE/50 SU

30:16

Compare to 31:20 for last time, when I did 30 BE + 20 GM instead...so definitely an improvement, still a ways to go!

61 165 1000 m alt

26:38

“Viking Michael”
Three rounds for time of:
**1000m C2 row 3:56.5/3:58.1/3:58.3 [drag factor 119](previous 3:42.8/3:47.1/3:51.5)
50 Back Extensions (broken)
50 Sit-up (no breaks, feet unanchored, hand behind head)
TOTAL TIME=31:33 (10:16/10:42/10:35)
previous 2/24/06=32:34 (10:42/11:16/10:36)
best 9/29/2005=29:02 (8:45/10:06/10:11)

Finally was able to do a muscle up today. Is there any trick to being able to keep the false grip in the optimal position on the way down or is it just practice. Having trouble on the recovery and being able to do a second one. Thanks in advance

As rx'd:
19:52

Dave;
Let me be the first to congratulate you -
Strong Work Man!

(I'll get there... eventually...)

Chris

man, much harder than I thought it would be.

40 min.

20:39

Did 800M runs on elliptical trainer. I suffer from planters fasciatis. I stretch my foot out plenty for it and it returns all the time. I also use really supportive shoes.

ThumperGI - I ran several 800m runs and recorded my personal calorie burn. From your statement, the equivalent that you proposed is fairly accurate. I put the elliptical trainer on level 17 currently and do about 6 minutes on the machine to get approximately the same number of calories or more (the machines are never really accurate on caloric burn).

This was a kick butt work out. Really got my center body kicking after the workout. Needed time in the steam room but couldn't.

30 minutes overall.

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

As rx'd start to finish; 25:10.

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

Jonathan 20:12
Brand 29:55

JK

BW: 185
Ht: 5'10"

Subbed pushups for back ext. (no back ext. near treadmill).

18:54 (vs. same modification last time 19:30ish).

After this and 1/2 hour on the climbing wall, thought I'd see what 6 months of XFit had done to my max bench. Hit 300 for the first time ever - I'm 30 yo and used to spend a lot of time doing the standard "chest/back+bi's/etc." routine. Looks like I should have been on the chinning bar. Xfit is nasty.

30 y/o, bwt 144

As Rx'd, 15:58

Shaved 2:09 off my first Michael run.

Shoulder ROM, 50 jumping ring dips & 50 jumping iron crosses for warm-up.

WOD as Rx'd 19:18. :37 better than last time.

On the runs, I really concentrated on using more legs, hips & glutes and less lower back. By the 3rd round this was appreciably easier to do than the first.

The result was that my lower back never became the limiting factor in the backextensions or run.

It appears there is no end to form tweaking. I still broke a good sweat but I find myself "selling out" less and less and working more on doing whatever I'm doing "well", and listening to how my body responds.

Sorry for the ramble, just my 2 cents.

17:40 as rx'd, 18:57/22:30/26:28 before that
not sure how people do it under 15 min, then again i do not run on a track...?

"Michael"

800m run, 50BE-50SU x3= 26:16

I thought i did a lot worse but by looking at the other times 18:00 wasn't so bad. I couldn't get they exact time because no second hand on my clock. But after a very long time off about 2 weeks its good to be back into it. best of luck

25:06 didn't have proper gear for back had to mod those

BW 177
as Rxd 24:42
Slower than I thought I was going... haha

As RX'd
Situps unanchored abmat
800m 2:48
800m 3:10
800m 3:25
Total 19:26

7:15
15:30
24:24
felt good!

Total time: 24:30

Round 1 - 7:35
Round 2 - 8:24
Round 3 - 8:23

I should have gone harder in the second round.

#96 Dave,
I discovered the way to keep the false grip is to descend slowly. Create your momentum on the way back up with a kip.

Congrats on your first MU!

Also --

Re: #31

To answer your question, I'd set the damper right between 5 and 6. That was the standard on the UW men's and women's crew teams.

Nikki

Todays workout:
ssdc 30 kg push press:40x
ssdc box-jump: 20x
back-squat 5x5:100 kg- 110- 120- 120- 120kg
5 min rest
Michael
used self mad GH for back ext and for sit-ups. Is a lot harder. I maesured the track I run before for the 800 mtr and found out it is only 600 mtr. Now I run my 450 mtr track twice.
Time: 29:52 min.
In the afternoon: 1 hour of weightlifting lesson and in the evening 2 hours of medieval sword ighting. This evening I did sword and daggers against sword and shield and against bastard sword. Finished with some grips and hold work (fighting).
That will do for today.
Have fun and life with passion, Johan

My lower back's not quite ready for this one, so:

For time:
Run 400 meters
50 Pull-ups (12/8/4/4/4/4/3/3/8 jumping) ~7 min
Run 400 meters
50 Push-ups (35/10/5) ~ 4 min
Run 400 meters
50 Sit-ups (25/15/10) ~ 5 min
Run 400 meters
50 Squats (30/10/10) ~ 5 min

20:38
wgt - 150
age - 33

Good work out. Should have pushed harder!
18:36- The "Rook"
17:47- Adam644

28:40

crossfit@rawc.org

Age:42, Wt:177

Time:26:20 (Smashed previous time by 5:13 - yes!)

CFWUx2 (no sits or BE's)

Runs on TM (no incline), BE's on Roman chair, sits unanchored with rolled up pilates mat in lumbar curve.

Day 3 of diet, net weight loss = 0lbs. (Goose egg)

crossfit@rawc.org

Dagnabit I did it again. Forgot to include heart rate data.

Addendum: AHR:159, MHR:176

25:21. Sit-ups on a ball was too easy. Back to the floor next time.

#98, #114

Thanks for the feedback

Dave

First time with Michael

3 rounds as Rx'd

25:44

This looked easy on paper but it was a beast. LOVED IT!

Finished with a set of wallballs, burpees, and 9plb med ball toss with my wife while standing on one of those half ball thingies.

Please coach, no legs tomorrow. I'm begging.

Age 38
BW 210
HT 6'3"

Body Weight: 215
19 min 37 sec

27 y/o 170 lb 5’10” approx 12% bf
Warm up: Jog 400M, Samson stretch, 10 squats
Run 800 meters: 1-1-1
50 Back Extensions: 12,12,10,16 – 22,10,5,5,5,3 – 15,5,5,5,5,15
50 Sit-ups: 50 – 50 – 50 all broken

Time: 52:47

Compared to 060523: 20 minutes slower today, but this time I did real back extensions instead of supermans, and sit ups with a lumbar pad and feet locked down to enforce strict form.

Anthony (BW=180)
Notes: as rx'd
Time: 32:16 (forced to walk last two rounds)

Jodi (BW=110)
Notes: as rx'd
Time: 24:02

Age 38
BW 240
WOD 23:58

Man, my lower back was on Fire!!!!!!

23:21 = PR by 2:15 (2/24/06)

Treadmill at 1% (9mph). Otherwise, as rx'd.

1st round unbroken. Following rounds a lot more broken. >O

First time I've done a XFit workout and can see results from the previous attempt. Feels great.

Age: 26
BW: 185

WOD as RX'd: 17:06

As rx'ed: 24:45.4

3 minutes, 33 seconds than last time.
43 y/o, 180 bw

BW 175

As Rx'd
Did the run on a treadmill.

22:48

26yo 200lbs
CFWUx3
1-7:45
2-8:00
3-8:00
the back extensions slowed me down, so now i know my weakness

second time on this wod and i see vast improvement

Second week with you guys. Making due with what I have around here - and out of shape for this stuff.

3x

800m run
40 situps
20 pullups on door frame

with 800m run to finish

30:09
age-34, 190lbs

CFw/u

Miscue on laptop, no time available.
Treadmill, 9.0, feet anchored, no breaks in sets.
Felt great.

Have a good day, all.

37.49 felt lousy

M - 150lbs
Age - 34

Been doing crossfit for 3 months now and am loving it. Have never felt better. Michael looked on the surface like a no-brainer but those back extensions killed me.

3 Rounds - 19:50

26:58

28:52
Mike Donnelly

4 rounds: 28 minutes
1: 800m run
50 sit ups/25 back extensions
2: 400m run 50/15
3: 400m run 50/15
4: 400m run 50/15
breaks in sit-ups for 3&4

completed regular chest/tri workout

ugh, have never done back extensions before, they are harder then they look...

19:50.9.

I hate this workout.

CFWUx3

28:36

First time on that workout..humbling experience to say the least. Need to work on back extensions especially.

WOD
Accidently did 0.8 Miles instead of 0.8 Km ... man was I tired.
Took me 35 minutes so I did some calculating and Ifigured it prolly would've took about 25 minutes had I done it correctly.

18.51 as rx'd
treadmill with 3% incline at 10 mph, also took 10 seconds to get to the back ext.s due to it being a normal gym and nothing like the one in the pic

sorry
19yro
175#

23:42 - subbed "good mornings" for back extension

Round 1 - 7:22
Round 2 - 8:16
Round 3 - 8:04

Finished workout with weighted pull-ups and dips (+10kg).

Sam

36yo 190
as rx'd
6:19
6:34
6:30
total 19:23

23:26 as RX'ed. Had to use the treadmill for the 800's.

1 mile warmup run, then:

800m run
50 x extensions
50 x situps
1000m C2 row
50
50
1000m C2 row
50
50

situps anchored. rows done b/c of gym rush hour on the treadmills.

oh. duh. 25:50 time.

23:23 as Rx'ed on dead legs 54yr 155lbs

14:39
I had to sub "supermen" for back extensions.

20:27
1/2 minute improvement.
40 y/o, 180#

Matt: 23:05 New PR! (over 5 minutes faster than last time)

I don't know what it was about today, but I was ready for Michael this time!

Derek: 35:35 (I think) Good job derek, faster than last time too!

WAR EAGLE!

29:05 - 7:08 mile, 50 be, 50 su, 50 be, 50 su, 50 be, 50 su, 800m

bw 185, 38yo

as perscribed except added 10pull ups and 20 push ups between the sit ups and back extentions

30:22

19.28 as rxed (PR!)

WOD
20:29

36:16

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

I'm sore from two days ago i made it drenched in 22min I'm off to eating my thai food and cry in my pillow

Group Moffett

3 rounds for time:

800 meter run
Back extensions, 50 reps
Sit ups, 50 reps

Total time 32:50:22

1- 9’30“
2- 10’36”
3- 8’36“
Total- 28’43”

bw-201

wu
butt-kicks x 50yrds
high knees x 50yrds
10 pushups
10 pullups

wod
22:34 (23:45 last time)distance and situps as rx'd...subbed unweighted goodmornings for back extensions.

MC

gav and J Jones- Thanks for the search suggestions from a couple days back. Didn't mean to screw everyone up with the mmmmmmm thing, just trying to make my life a little easier. Now I know......

Holy crap my legs are DONE!!
BW=200lbs
HT=6'2"

1st 800m=3min
2nd 800m=4min
3rd 800=3min (plus a dry heave)

50 sit Ups x3=1min

Substituted push ups for back extensions due to lack of equipment...

1st 50=2mins
2nd 50=failure...did the rest with knees on ground and still struggled...
3rd 50=on knees but did not have to rest...did 50 at once

Third day doing the WOD's and I am really feeling it...my appetite is increasing like crazy and I am eating everything in sight like I was 17 again. Also introduced the girifriend to WOD's today and she liked it. A day of rest sounds good then back at it!!

Forgot to put the overall time...

30mins total with 3 mins rest in between sets.

As Rx'ed

25:58

I did a few hand stand push up's after for good measure.

not a big fan of this workout
bw: 225
three rounds in 19:43

Rx'd
19:50
Felt really good, now going for another half hour of some type of cardio!

subbed 800 M row-23:55

HT=5'6"

1st 800m=4mins
2nd 800m=4mins
3rd 800m=4mins

50 sit ups x3 sets=45sec each

Substituted back extensions with push ups due to lack of equipment (worked out with Jeff1734).

All 3 sets=50 on knees with rest in between @ 2 1/2mins

Overall time 30mins.

First day at WOD's...introduced by Jeff1734 (I am the girlfriend)...liked the feel of the workout and that it was done in 30mins. Need to work on arm strength for pushups and overall muscle endurance (so does Jeff1734!)...Can't wait for the next WOD!!

30:15 6 minutes Nordic Track = 800m, crunches

Overall time 22:42.98

Round 1 7:48.56
Round 2 7:40.48
Round 3 7:13.94

Did yesterday's WoD today. One day behind still. Will get to this tomorrow on the rest day.

Was totally flying then my mp3 player which has my time on it died, so I am not sure what my time was so I had to average it out, that sucked but felt good. Awesome workout, and today a bunch of hotties ;) ahm, ladies, came up to me and asked me a bunch of questions about my workouts....way to go XFIT! LOL.

Time : 17 flat
BDW: 180
Height : 5'10"
Age: 23

Team UB Xfitt

Age: 22
BW: 175
HT: 72"
Time: 22:07

any austin crossfitters here? shoot me an email if you know when the next workout at town lake is gonna be!

19:18...subbed supermans for b/e's.

Still couldn't beat capt_dan but I did better my personal time by 1 minute

21:22
Runs at 1% grade 10, 9.8, 9.6
Back extensions across heavy bag on bench.

Did yesterdays workout and 2 muscle ups following

As rx'd

21:58

Treadmill 1% grade 1st rnd 10.0 mph, 2nd 8.8, 3rd 8.5
Back extensions on heavybag, hands on chest

Navy PRT for a warm-up.

As rx'd
18:53

As written... 27:32.41

Michael as rx'd
22:27 and should have pushed the run a little harder each time. will be faster next time.
great sweat though

As rx'ed : 20:32, last time 22:32. Time net of 2 floor stair climb between treadmill area and weight room. Obviously, I'm thrilled with a 2min improvement. The credit goes to CrossFit and Coach. Thank you, thank you. BW: 180, 57 YOA

26:30 (33:16 last time)
Back extensions done on exercise ball.

speed agility work in the a.m.

wod:
800
50 situps
50 reverse hyperextensions off of the bleachers as a sub
time: 28:57
last time under 27 but subbed sld w/45lb bar which seemed alot easier
first time ever was over 33 minutes with back exts
so i am happy with time. the worst was doing the workout outside in the middle of a windy rainy afternoon storm and realizing that i loved every minute of it

Vanessa- 24:02

Ruby- 24:53

Jason- 26:25

Sarah- 27:47

30 min as rx'd but I had to stop for at least 5 mins because I was almost hit by a blazer( i measured the distance and run down the sidewalk and back to my house). As I started crossing the road some guy took off from the stop sign in front of me. I slammed on my shoe breaks, and he stopped as well. I told him he had a stop sign and he said "i had a chance to beat that car!" I had about a five min argument with him about who had the right of way...lol

as rx'd: 19:00 even.

Sub'ed 2:30 bag work and good mornings

23:22 (new PR by over a minute)

Not happy with my time...My back got so tight and I started to hurt during the third round on the treadmill.

Round 1
9.0 @ 1% for .5 miles
Back Extensions broken
Situps unbroken

Round 2
9.0 @ 1% for .5 miles
Back Extensions broken
Situps unbroken

Round 3
8.0 @ 1% for .5 miles
Back Extensions broken
Situps unbroken

Time: 26:23

28:47 vs
28:33 on 5/23/06 vs
28:41 on 2/24/06 vs
35:09 on 8/29/05.
10 min ellip w/u 14/14.
hr max 176, hr avg 135. ran on treadmill at 8 mph. feeling it in glutes after squats yest.

Back extensions out for me; redid Grace (2d encounter).
Y'all are amazing!

25: something as rx'd 28 y.o. BWT 142# before WOD 139# after!!!!

21:05

Treadmill at 10.5, 10, 10
Back extensions on ball, feet anchored
Air Force sit-ups

48:55
Runs were outside and 8/10'ths of a mile.
45 degree back extensions

36:12
Sub 1000M row for 800M run (row @ 2:15 pace for each)
first set of 50 abs, I used the ab wheel...BIG Mistake

2nd and 3rd sets as rx'd
Back extensions broken after the first 20 reps!

As Rx'd
25:02

BW: 185
27 yr old
WOD: 25:05
-- 800M runs on treadmill (8.5, 8.5, 9.0) @ 1% incline

25:57
runs on treadmill
legs are toast

~22 minutes
800 meters as paced by Dad
35+35 Back extensions on board off back porch. It wasn't pretty.

Still day behind
Back Squats
135-155-185-185-185

Will catch up with you all tomorrow.

D.

Just curious-I don't see any workouts with shorter sprints- 200m's or 100m's Anyone have ideas why?

Where is this gym located? The one in the picture

Treadmill run, decline situps, back extensions
23:45

big pipe-27:26 (last time was 29 something)
little pipe-21:15 (last time was 26 something)

took couple minutes to get between stations

bw: 180

subbed 45# good mornings for back extension

21:07

Not sure why but it would be fun Tbird. I guess we could make our own. Lets see

4-6 rounds of
200 M
100 Lunges ( body weight)
- 50 each side
50 pushes

Age = 30
BW = 230
Substituted 50 Halo's for the 50 Back Extensions.

Total time = 18:55

"Almost Michael"

Three rounds for time of:
Run 800 meters
50 Supermans
50 Abmat Sit-ups

30:26
rd 1: 10:03, rd 2: 10:36, rd 3: 9:46
All 800m runs under 6 min

BW 171
age 37
27mins 30 sec
body tired must rest

Ht 6' I70 lbs.
age 32

No access to track,ran on treadmill for four and a half minutes at seven m.p.h., 50 back ext., 50 sit ups. No rest in between sets.

1.9:51
2.8:40
3.8:36

one week on crossfit after weeks of peering in and wondering. fantastic. then i broke my hand. could do this one. poorly. i will be the annoying one looking for broken hand subs for every exercise for awhile. but i am converted.

21:45 as Rx'd

a 4:55min improvement from last time, and it was hot today. Especially happy with the time following yesterdays squats.

bw 165#

subbed bx with chest to knees with little bend in knees good mornings. anchored situps ran on track

16min 30sec

40 sec faster than last one.

20:51

Alright I am a newbie... but here is my time!

1/2 mile run outside (which I am hoping is close to 800 yards)
50 back extension
50 sit-ups

30.29.18

New to crossfit, first time doing WOD. Time of 25:11. More difficult than I thought after reading what today's workout consisted of.

Ready for more....oh yeah, no more membership to my former 150,000 square foot gym, moved to my new crossfit garage of 220 square feet. I couldn't be happier....

BW-201
As Rx'ed
24:29

As Rx'd:
17:57

Team Emerald Coast

Anabel: 24:23

Joey: 20:00

Ran 5k yesterday Morning
Running 5k in the morning : (

First time doing WOD. Great one to start out with. 30:44, all 800m under 5 min. 19 yrs. old, 165 lbs.

19:48 PR

Had to switch WODs as I don't do running WODs on my normally scheduled running day. So I made up the 5x5 squats as I did not do them yesterday due to a softball game.

Age: 32

0615:
BW: 194.2 (Weighed in after run)

1-Mile Warm-Up (10:14)

6x400m Sprints with 400m rest distance.
1. 1:32, 2. 1:35, 3. 2:07, 4. 1:58, 5. 1:59, 6. 1:56

.50-mile Cool Down (6:59)

1115:
BW: 195.4 (Like to check morning and afternoon)
5x5 Squats
210, 220, 230, 240, 250

Done.

Time- 24:10 as Rx'd

Subbed 800m row for running.

20:37

A long time! Man, I'm waaaaay out of shape...

Subbed 3min heavy bags for runs and 115lb straight legged deadlifts for B.E.s. Sit ups on homemade abmat.

22:43

17.56

Subs 800m Row for Run
50 Back Extensions
50 Ab Mat Situps unachored

Good Improvment,Row Splits much the same but the Sit Ups much better.
Row Splits Drag 3
3.00.5 23
3.04.9 21
3.07.7 21

couldn't log in last night

21:42 fastest Michael yet but I thought I would be breaking 20 minutes by now but after seeing Kelly Moore's time I decided maybe not!

BW: 130

22:38
in jungle boots and long pants

Decided to do as close to as rx'ed as possible. My times add up to 37:40 but the whole thing actually took me 39 minutes.

1/2 mile elliptical 5:15
50 back extensions 3:00
50 situps 3:30

1/2 mile on treadmill 4:44
50 back extensions 4:30
50 situps 3:45

1/2 mile on treadmill 5:26
50 back extensions 4:30
50 situps 3:30

Elliptical settings started at 17 and ended at 0
Treadmill round 1 started at 2 or 1, ended at 0
Treadmill round 2 was zero

Wish I could run, but the gym I picked (with the C2 rowing machines and Gravitron) has no track, and I didn't want to take the Roman chair into the parking lot. ;)

Saw some guy doing HSPU at the gym. Kewl.

4 rounds of:
25 Overhead Squat w/10lbs DBs
25 Front Squat w/same
25 Lunges w/same
25 Bulgarian Squat w/same

Done in 18mins, nice workout.

Situps anchored, arms across the chest.

20:32.

-D.

Michael - 3 sets of 800 meter run, 50 back extensions, 50 situps

24:30

Hurdles every 100 meters on the run
Situps done unanchored
Back Extensions done in approx 3 sets of 15

MAJ N-27:44
MAJ D-32:00
MAJ L-25:15 order BE/SU/Run due to limited treadmills(4:15/4:17/4:10 run splits)

Crossfit Liberty

I did this one with my Son at his gym, my gym does not have the GHD so have been doing back extensions on the back extension machine that most gyms have in place now... WHAT A DIFFERENCE!!! The GHD kicked my butt..then I had to wait on line for treadmills.. CFWUx3 then Michael@ 31:14...

bw 191.6
age 28

21:21
as rx'd but
sub back extension for good morning

800mrun
50 back ext
50 situps
3 rds
total=18.32.37
1)6.23.29
2)6.16.45
3)5.52.63

subbed 1000M rowing for the runs
27:40
a minute faster than last time AND i gave blood this morning.

ratt

as rx'd 16:12. first time to to this wod will shoot for sub 15 next time

22:08 as Rx'd

23:45 as Rx'd

21:57 as Rx'd

27:44 as rx'd

As rx'd 24:08

25 minutes flat on a bum ankle, which is amazing to me. Last time was over 28 minutes! Also, I used anchored feet situps instead of crunches this time.

28:27

23:39 but did 100 "Ns", situps, & back extensions (1/3 of each)

25:17

49 yo, 180 #

As RXed 29:11

Rd 1 - 9:12
Rd 2 - 9:33
Rd 3 - 10:25

Pushed low gears (53/13, 53/14)on a 21 mile bike ride before WOD, av. 20 mph (alone).

25:17

800 m
50 Back Extensions
50 sit ups

~20 mins

CFWU x 3 (-SU, BE)

Rd 1: 30 BE
Rd 2: 33 BE
Rd 3: 30 BE
Sit ups unbroken all three rds.

Total Time: 33:00 min (first time)

1)8:45
2)17:35
3)25:22

age 41
bwt 198

27:00

24:40

25:51

I pray that the families and friends of all of our fallen will have all they stand in need of. "Until we meet again."

I appreciate the CF movement bringing a true "we must never forget" attitude to this great community. I personally increase my prayers/memories every time we do a "named/memorial" wod.

Thank you, God bless,

Joseph H

as Rx'ed...
age 32
BW 170

31:58

This is my 3rd week of CF, and I love it. It kicks my ass every day!

23:02 - Slower than last time but I had to sub good mornings and leg raises for occupied GHD.

Wasn't really looking forward to this one...have to be honest, but it worked out well.

22:06 as Rxed

Age: fitty and weighing in at 194.

(Enjoying the endorphins)

I only did the 800s. No pushups or situps. will do at home.

9:09

CFWUx3 24:50
24:34 last time :( Must run faster!

Subbed back extensions on an exercise ball for the real back extensions.

20:45

27:39 as Rx'd

8:50
9:28
9:21
Felt like I slowed down more than that at the end - lower back was completely solid (engorged with blood)- made the third run very difficult!

18:36 as rx'd

Michael

16:13

Age: 14
BW:145

CFWU x3(-sit-ups & Back Extensions)

WOD
:22::44

Probably my slowest time w/Michael so far. Done out side in the 102 degree Fresno heat. I think the limiting factor was actually doing the sit-ups unanchored CF style instead of military. Subbed Supermans for back extensions (2 second hold at the top) when my plans to use the bleacher seats like a GHD didn't work out. Mental note... Aluminum seats and Black tubing will burn the flesh off your body when it has been in a 102 degree heat all day.

RIP in Michael!

Get some, Go again!

29:13

24min.

runs at 8.0+ on a treadmill
broken sets on SU, and BE

Ass kicker

23:30
sub'd hyperextensions-next time I will do 1.5/1 for hyperextensions/back extensions=75/50
first time testing pose tech running, legs need more running strength to get it right, but no pain afterwards from the impact.

29:39
Half miles on treadmill at a 1 incline.
Half times:
1:35
1:36
1:53

200 yds left....left calf knots up (my nemesis) still able to finish 27:12

30ish minutes. my ipod is my timer. need to work on that.
Crossfit you are awesome!

25:25.74

Run could have been a little harder;
Situps were declined;
1st round unbroken, remainder were broken;

Lost a little time moving between tread and back/sit stations;

"Everyone fights, no one quits..."

bwt: 205
age: 32

subbed 45# oly bar GM for back extensions
time 29:50

32:00

111 in Iraq

Crossfit Liberty

Age 50/BW 240
Subbed 1000 meter rows for runs, otherwise as Rx'd 31:08

26:04 as rx'd.

crossfit@rawc.org

Addendum #2
This time (Last time)
Round 1: 8:14 (8:51)
Round 2: 9:08 (11:13)
Round 3: 8:58 (11:29)

23:54 using treadmill

This was one of my first CF workouts last month
Then: 33'29
Now: 23'40
Almost a 10 minute improvement!

Last time:25:16
This time:23:13

27:24

31:00

28:50

45:15 terrible time. I train in an apartment so I made a lot of subs.

3 rounds
Sub 5 min fast jumping rope for 800M run
Sub 50 reverse hypers for hypersextensions
Sub 50 no momentum situps for situps
did 5 minutes wreslers bridging at end.
Not in great shape, but I'll get there.

17:55
Ran on street.
Did 50 spidermen instead of back extensions. Probably would have been more time if I had done extensions.

Next time run faster... (machine was set to 7)

Replaced back extensions for good morning (bar alone), next time add some weight!

Sit-ups with feet under 45lb plate.

28:40

Subbed GMs for back extensions (all the gym has is a BE machine)

Bad left leg shin splints and walked 200m on 2nd + 3rd rounds

26 minutes. Age 20. Body weight 85kg. Fat 8%

Don't understand how people are doing this in under 20 minutes.

approximately 40 minutes.

...which is an improvement of 3 minutes over last time. Not bad considering I just came off of 2 weeks vacation. I continue to progress across-the-board in small, incremental steps. I'm more than satisfied.

Did this one at the park again...subbed Good Mornings for back extensions this time instead of Supermans...GMs are harder IMO.

CFWU with 30lb backpack (-situps and back extensions)
WOD: This time (Last Time)
Rd 1: 8:27 (8:46)
Rd 2: 9:45 (9:51)
Rd 3: 9:08 (10:18)
2 minute rest between sets

Sticking point seems to be the run in the second set...both times I've done this WOD I've run out of steam halfway through the first 400M on the second set, although my overall endurance has definitely increased. Over a 1 minute improvement on the last set! CF is awesome!

As Rx'd, 21:13, no rest between rounds. Couldn't really run very fast due to the fact I was doing the run in complete blackout at night on a road covered in river rock. Running in IRAQ during the day in not smart seeing how it is getting up to 125'F almost every day now.
De Oppresso Liber

28:24
1 of the rds unanchored Situps
+ 24 seconds from last time.

I always start off thinking this ones an easy wod.I don't know why I kid myself like that.

25.29

Anchored sit ups and run at 11 kph with 2% incline.

Hello everyone

This felt so easy wish I pushed myself even harder. Also I didn't time this properly so my post is unofficial, again a shame, as I would have liked an accurate figure.

"Michael"

Three rounds for time of:
Run 800 meters (Treadmill 2% incline min speed 13 kmh)
50 Back Extensions
50 Sit-ups

Time = 23 mins (approx)

London Crossfitter!

BW: 200

Time: 16:21 (execpt I had no back or Glut ham ext. machine so I subbed supermans)

Split: run/Situps + Pullups

3:25.9/1:52.2
3:42.5/1:52.5
3:25.5/2:02.8

WU 1/4 mi run on track
approx. 20 min
as rx'd

18min 16secs (pr by 1min 10 sec)
runs on treadmill at 10.5mph
abmat sit ups with feet anchored
back extensions on usual precarious contraption.

amazed I beat my time as I approached this with the view to take the runs easy. No breaks on sit ups, back extensions after the first 20 were all done in 10s.

17:18 as rx'd

situps anchored

3x
3:00 min bike
50 straight legged dead lifts
50 situps

estimated time: 24:00

age 41
bwt 235

32:15
runs on treadmill at 6.0mph, last one at 7.0mph (too slow)

1000 meter row
26:57

BW: 170lb

Warmup with dynamic streching and some air squats.

As rx'd 16:45.

23:28 run on treadmill

completed on 6/29.

26:26
almost a 3min pr, but changed be sub

Late post from 6/29.
Michael - no time, went about 50%. Felt very sluggish last couple of days, so backed off.

As rx'ed

Approximately 30:00.

Lost my G-Shock. I'm very upset, have been using it for more than 3 years. I ordered the same one online today and will be frustrated until it arrives.

30:40 as rx'd

21:19
sub'd goodmornings for back ext. - done on track

60, bwt 283. Only two rounds in the AM- ran out of time. I guess that's a "Micha"? Anyway, 32:10. Finished last set in the afternoon--temp was 110 farenheit, and the run was rolling hills. 16:00

WOD
Didn't do so well on this one.
CFWU x 10 reps per exercise
27:17
A little slow, wasn't feeling it today.

21:11

bw 145#
17:25

17 years old 185 lbs

3 rounds:
800 meter run
50 back extensions
50 sit ups

26:11

26:42

26:50 as Rx'd.

Jen 25:23
Paul - in Prague - sub 12k run, 60 min

3x for time of: 35~
Run 800 meters
50 Back Extensions
50 Sit-ups (decline)

25:05, as rx'd. About 4 mins faster than last time.
Rd 1 - 7:27
Rd 2 - 8:28
Rd 3 - 9:09
Runs on treadmill, at .5% incline. Last run crushed me, but under 4 mins. Could feel the "pump" in my back when done. Not injury, but muscular "puffiness", like arms in the ol' bicep curl days. Weird. Never had that before!

YES!!! As rx'd.
D-41:03
Extensions broken, situps unbroken.

M-41:19
Extensions broken, situps started broken then unbroken. Keep hands up.

OHS WOD first, then...

Somewhere between 21:06 and 23:06 (watch stopped but I had a timer going for the rounds so estimated)

Sub'd 4 minute rounds on heavy bag for runs.
Sit-ups unanchored with lumbar support

Considerably slower than last time, but OHS first and this time in gym (vs home transitions) its hard to compare.

34:36

All sit-ups done on a Roman chair. Over a 10 min. improvement from last time. It's amazing how a little inconsistency in following the CF WOD can negatively affect your time.

Me
age 21
bwt 149.9 lbs
As rx'd
22:36

Diane
age 24
bwt145lbs
as rx'd
31:52

18:25
Cold weather at night but fun...

25:20.

1st 10'52
2nd 10'04
3rd 10'11

As Rx'd
Time = 29:43
Speed on treadmill = 6.5
bwt = 198lbs