Looks an interesting one,very sore after yesterday!!

Wow....push ups with a fireman standing on your back !!

Back Extensions will be interesting after the dead lifts in yesterday's WOD, back is sore just bending over and tieing my shoe laces...

Looking for ward to the rest day

Is it just me or does this WOD look rather soft?

OMG those back ext are gonna killl!

Team UB Xfit

It's always the "soft" ones that destroy you. It's just that you're not expecting it.

I had a question regarding the concept 2 rower. I just recently had the oppurtunity to use the concept 2 rower and noticed there is a selecter with the adjustments from 1-10 by the fan. I didnt know which level to select. Is it 1-10, 1 being easiest and 10 being hardest? Or is it calculated by wieght? I way 170lbs, and I was just wondering what setting would be most appropriate for me while doing the WOD. Any and all suggestions would be greatly appreciated.

Typical overachieving, media hungry "B" shifters.
Just kidding!
ELFD local 1609

For the record i was a "pass around Patty", misfits never really have a home.

Dave T #7
Post your question on the message board for detaled responses.

Ratt

What is the "SUB" for Back Extensions.

The gym here does not have a roman chair

Thanks

Comment #4

if it looks easy on paper ...panic!

#9

Substitutions for back extensions would be 'supermen'. Lie flat on your stomach, arch up so you end up looking like Superman in his flying position. I actually find supermen somewhat harder than back extensions, but that's no excuse to do less than 100 ;)

Do the situps and extensions have to be completed in one set or can you split them up; 25/25 X4.

#7 Dave- That lever is called the damper and it controls the drag factor. The lower the lever, the easier it is to pull, but the split rate is higher. The higher, the harder it is to pull but the split rate is lower. I often rup as much as 12,000 meters at a time, 45 minutes worth of hard rowing and keep it set around 4. The WOD's are short rows so put it up higher.

Ok, just finished the WOD I found this very easy today especialy after 2 harder days finished in :

12.19

Question for the coach,

I have been following the WOD for at least 6 months now and have made good gains, but one thing that I do not understand is that we (all crossfitters) would have a few hard days and then the next WOD would be very easy (like today) incomparision to the last few days, could you help explain this to me and other crossfitters?

I am not complaining this is just a question :)

Thanks
Steve

Mitchell (#4)...

1. A WOD is only as "soft" as you make it. If you're running those 800s sub-3 (or near that) and working the sit-ups and back extensions...and taking no rest between anything this will not be "soft", it'll be very intense but short.

2. Have you given any thought to the idea that considering the workouts we've done over the past few days/week we might be up for a shorter WOD?

11:59 as rx'd

80 SDHP for 800m Run
100 Situps unanchored
100 SLDL w/56lbs KB
80 SDHP w/56lbs KB

14mins

`soft`-comment 4, `very easy`-comment 14 are u guys for real???!!at 200lbs body weight LINDA is the most difficult exercise combo i have done-u guys must not fully grasp the concept of LINDA or are olympic calibre athletes...

WOD 12:47 (anchored feet situps)

joe e, thanks for the info regarding the rower.

sorry guys
thought u were talking about linda!!!!!

my mistake

Facial expression on the left: very happy, or dying?

WOD
As Rx'd
Time: 15:16

Um, Steve....shhhhhh!!!!!

The last thing we want is for Coach to hear you.

As Rx'd: 19:06 . . .
I hate working out after lunch.

Travis bwt:237 as Rx'd 21:57,
"OMG those back ext are gonna killl!"
Comment #5 - Posted by Onefastbird
how right you are Onefastbird, how right you are.

#4 & #14 -- Also, my thinking on these "lighter" workouts is that it gives me an opportunity to do the CFWU a couple of times beforehand.

What I'm planning to do this afternoon (got up too late to get to the gym this morning!) is three rounds of:

15 squats
15 samsons
10 pull-ups
10 dips

After that, and today's WOD, I think I'll have had a pretty good workout.

Doing some version of the CFWU regularly before all the WODs was and continues to be a big part of my improvement on this program, I think. I started a couple of months ago unable to do more than 3 unassisted pull-ups in a row. Now I can regularly crank out 10.

Steve, #14,

Do Google searches on "periodization", "non-linear periodization", and "conjugate periodization". All will be made clear to you. :-)

as rx'd 16:38

14:02 - running during a thunderstorm with situps and "supermans" done in rain puddles.

subbed todays wod with tabata swim intervals 32x20 seconds breaststroke/crawl/water tread/crawl.
not easy doing crawl when you´re gasping! did the treading water as fast as possible and tried to keep up in the water as high as possible

Will do today´s wod tomorrow - it´s a running day tomorrow with my daughter here on holiday, so I thought we could do this instead. Only hope she doesn´t hate me too much.

as rx'd in 24:20

Ran on treadmill @ 2 deg incline. Situps anchored with 20# DB and BE done it sets of 10.

BWT=275#

19:05

sadly, i was delayed 2 minutes before the back extensions.

14:39 as Rxd

I thought it would go quicker but the sit-ups and BE took me over 8 minutes of this.

First 800 3:03
Second 3:00

23:18
5:03 800m
6:26 100 Ab Mat situps
7:19 100 Good Morning 65 lbs
4:27 800m

31/6.1/266

Okay so yesterday i did a modify version of this wod I did .5 run 50 situp 50 back ex for three rounds for time because i was afraid of linda

So today I tried to take care of her for the first time.
10 9 8 7 6 5 4 3 2 1
bench 195
clean 95 (for form first time)
deadlift 205

I made it but I had to ask the cleaning guy to help me clean my plates I then went home and laid on my floor for a 1/2 hour

As rx'd

17:43

Had to break up the extensions quite a bit. Lactic acid really kicking in.

Kelly,
Only you would find a way to make yourself a little bit more miserable in a WOD. Great time. I only wish we could get a thunderstorm or two over hear.

WOD
25 min (wall clock)
5:02 800m run
100 sit-ups- 25x4 -first 25 with 10lb weight, all on decline bench
60- Back extensions- only second time doing them-
4:14 800m run
++++
second bicep workout this wk
1600m row

14:10 with about 40 sec. each way to go from run to basement gym, and back out. So about 12:50 actual workout.

9:16
800- 2:45
100 x sit-ups with knees airborne, hands on head: elbows to knees
100 x supermans
800- 2:55

Would "good mornings" be a good sub for back ex?

15:36

800m run on treadmill at 9mph
100 situps on decline bench (75/25) ~3:20
50 BE (10 superman, 10x4 back extension)
800m run on treadmill at 9-10mph ~3:05
50 BE (10x2 superman, 10x3 back extension)

#7

Setting the damper to 7 is about how 'water' feels and is a good starting point. Then adjust it up or down to tolerance. That said, for general use it's probably good to pick a setting and stick with it. That way it's easier to compare your results over time. Cheers!

Haven't gotten to WOD yet!

Everyone has transition time JD (#39).

Time 14:23 run was alittle slower than I wanted and back extensions were harder than expected about appreciate shorter time today (quality always beats quantity). Jim

I meant "but appreciate shorter.." not "about appreciate shorter.." which makes no sense. Sometimes brain isn't firing all cylinders after workout

11:38 as rx'd

RE: #7 & #43,

I beg to differ on the C2 damper setting. Most feel that a 3 or 4 setting emulates the on-water feel. Full disclosuer, I've been C2'ing for 12 years, but never been a big on-water rower. I'm just repeating the conventional wisdom from the posts on the c2 boards.

Damper settings on the c2 boards are sort of like kipping & deadhang debates here. Kipping is the standard, but let's face it, if you are cranking out dead-hangs, you are in the game, and that is what counts!

16:42

Runs at 8.5-9.0
Broken sets on situps and back ex.

lower back was super tight on the 2nd 800m.
traps are also sore.

41 yoa, 181 lbs.
CFw/u
Treadmill@1 degree, Situps on floor anchored feet, back ext. on GHD with appropriate grimace,
nothing broken..

14:35

OK...who set the campfire on my lower back...?

Have a great day, all.

Hi all,
{Rope jumpx250; DB swing (two 25#er's); Ring push-up (w/15 kilos disc on middle of back)x15; and Body extensions (from knees)x20}x4.
Duration 21:44.
Until later...

I should be too embarrassed to post this, but 27:43. Oh well, I'll just go for the "most improved" award next time this WOD rolls around. Subbed reverse hypers off a chair for the back extensions, since no roman chair.

oops... did back ext. first.
16:43
Felt like I was swimming instead of running, very hot and humid here in Rockford today.

Run on treadmill
First 50 situps unanchored, second 50 anchored. Broken throughout
Back Ex. broken 50, 15, 15, 10, 10

Legs not cooperating at beginning of second run, had to gradually increase speed.

20'18"

As rx'd
21:25

Doing BE on a swiss ball with legs locked under a bench was an adventure.

as RX'D

19:00

need to work on running first 800 =3:28
abs all one set
back exstension 20,20,10,10,10,10,20
forgot to time second run individually

400m 5 lunges, 5 o-head press, 45# bar
33:30

BW 222

16:33 as RX'd. The back extensions were like insult to injury after yesterday's deadlifts.

I feel better now that I've worked out some of the kinks.

Thanks, Coach!

-Dennis

Workout 2 for the day:

5x7 56lbs KB Row
10x3 KB Clean & Press
7x1 KB Snatch
3x3 KB Bottoms Up Clean

as Rx'd:

12:18

legs and glutes were screaming on the last of the BE and 800m.

14:57

On the comments about the rower. I had found on some bit of information on this website that a 3-4 is essentially what water would be like. The comments are correct about 10 being the hardest and 1 being the easiest. But to correlate to the water (actual rowing) set up the machine at 4 and hit it.

16'20"

Body still soar from Cindy on Wednesday.
Ran to gym and 15 minutes fencing footwork as warmup.

Was broken in 50 SU, 50 BE, 50 SU, 50 BE
First run at 16KPH
Second run at 16 KPH then 19 KPH for last 300m.

Ger

Does anyone remember the last time we did this WOD? I want to compare scores.

Will do right after work...

15:00 even
1000m rows substituted for runs

age 16 bw 160

total time: 12:20 as rx'd
lower back was really tight during my last 800 after doing back extns on bleachers

also did fhace's workout after with pullups, handstand holds(5 sec intervals),pushups, and dips. i completed 5 rounds and missed my 12th dip on my 6th set

Situps vs. Hollow Rocks?

I havent seen HR for a while think I will throw these in.

SU's 50, BE's 50
1x 800m run.
SU's 50, BE's 50
1x 800m run. Last run seemed to take 10 min!
19:45
1st timer! Had fun :)

-------------
-------------
11.46
as rxd
sub supermans for bxe
temp outside was close to 100
plus pretty good humidity

19:36 before work. I feel like a million bucks when I can drag my sorry a@@ out of bed and start the day right!!! Cardio later today.

MOD WOD
2 mile run (to the gym)
100 Situps
50 Back Ext
24:28

does anyone else seem to think we havent done much running lately for distance at least, although coach i will say that crossfit has got me in much better shape since i started, even though i though i was already in real good shape, guess ill just have to run more on my own

oh my...this should be interesting after yesterdays workout. Back extensions, God help me!

TA
U.S Air Force Air Traffic Control

14:25 with supermans and 880 m runs

Had to do three days WODs in a row, due to what-ever-gets-in-your-way.

Used todays WOD as a warm up: 12 min. give and take 30 sec. Sit ups 80/10/10. Back extensions 25/25/25/25

Linda: 38 min! with scaled weights:
DL = 110% bw. BP = 100% bw. Clean = 75% bw.
Last time 1 hour 5 min!! with scaled weights:
DL = 100% bw. BP = 90% bw. Clean = 70% bw

I'll go for 150%/100%/75% next time that ugly broad comes around, and see if I just miiight get under 30 min. That'd be an accomplishment.

Cindy: 9 rounds in 20 min.

I wasn't really up to doing Cindy after Linda, but when the whole gym is watching, you gotta deliver!

10:46, as Rx'd.

Even though it may have looked easier on paper, this workout was no joke!

#76 Gorm,
You're a madman, great times and great effort on linda.

A couple of comments (# 42, 70, 75) refer to "supermans." Is this some variation of the back extension?

CFWU minus situps and back extensions
Rowing 660m in 3:00
100 situps with 50lbs barbell on feet
100 back extensions
Rowing 670m in 3:00
Total time 14:03

I was feeling pretty good up until the back extensions. Only done those in the warmup before. By the end of I was doing sets of 10 with a 5 second break in between sets.

16:14 as rx'ed. Last run looked rediculous as my back went into spasms. So sore from yesterday.

#78:

Thanks Travis.

Great thing to be connected to a community where you can be proud of being called a madman!

18:21
800 3:55 X 2
Situps 50 + 25 + 25
Back xtension all broken up
2nd 800 no hamstrings to run with, looked funny

Todays workout will be a nice break compared to yesterdays massacre. Its hard to move today.

WOD:
13:35 as Rx'd.

A little slower than I would have liked, but after yesterday, I'm really suffering.

Note: Typically on MWFs I do a boot camp style workout with a class here in our corporate fitness center. Normally I come down early and do the CF WOD and then the boot camp class tends to serve as my cardio. Well, today we did the Army PT test, as we tend to do every month or so, and I was pleasantly surprised to rip off 99 push-ups in 2 minutes. Now, I have to say that I owe so much of this to the CF disciplines that I have been incorporating over the last several months.

Thanks to CF and the excitement it's put back into my desire to workout, I'm almost in triple digits on push-ups, and can rather easily crank out 20-25 pull-ups at any given time.

Thanks CF. Thank you for the comaraderie and the competition.

BW 170
Age 33

#4 -- as for the "Soft" comment, I agree with #15...
If you did the standard CWFU, and then burned through this workout under 10:00 (probably sub 2:00 each for 100 back extensions and 100 UNANCHORED situps, and ran sub 3:00 on the 800s) and didn't feel ABSOLUTELY smoked, with a "campfire" on your lower back, with your quads and hams REALLY feeling Linda, and lower back seemingly paralyzing you during the run, there are only two possibilities:

1) You simply didn't put work hard enough on the two previous days

2) You're vastly more gifted physically than 95% of the posters on this board, and need to add in extra workouts in addition to the WOD.

As for me, a heart-breakingly difficult 10:37.
I've run sub-60:00 for ten miles and I was absolutely maxed out on the runs, so it nearly made me cry to see 2:55 and 3:05 on the stopwatch. Felt MUCH MUCH harder than that.

#86: sub 60 for 10??

Dammit. Frikkin' fast runners at CF too?

Figures. I'm always humbled when I read the wod posts.

I hurt...It doesn't have to be fun to be fun.

So I am having a problem with getting sick after intense work outs and I was wondering if any of you had any thoughts. I am specifically interested in preventing this.

My symptoms:
- INTENSE cramping
- Gas
- Diarrhea
- Vomiting
- Slight Fever
- heart burn

These symptoms affect me at varied levels of intensity. Usually depending on how intense my workouts were and how long they lasted. The first night it happened I had to call out sick of work because I couldn’t move without becoming sick. Other nights I just feel a little heart burn, like I said, it all depends on how hard I trained.

Usually this happens when I string together 2 or 3 work outs with little rest and food/water between each workout. An example would be a long run, the WOD, and some sort of skills and drills practice.

WTF, this can really ruin your night. Any thoughts?

15:51
subbed 1000m row for run
unanchored situps 65/20/15
good mornings 45# unbroken

9:38

back extension where the supermans

As Rx'd

9:19

Set the treadmill at 6 minute pace.

Rode 1 hour 42 minutes on fixed gear into work. Feeling hacked and my hands are shredded by Linda.

Cheers,

Carl

rowed instead of ran

30:04

For time:
**C2 1000m row (3:44.6)
100 Sit-ups (unanchored, hand behind head - 4:44)
100 Back extensions (hands behind head - 9:29)
**80 double-unders (3:35)
TOTAL TIME=21:31

anono (#89)-read your own post and i think you'll find the answer (hint: patient-"doc, it hurts when i do this." doctor: "don't do that.") cheers.

woops, drag factor 120

Deviated from set WOD and did Angie (after missing Wednesday, feeling a bit lost without pullups...):
060714 32:46 (060515 33:34; 060220 29:35; 051103 = 38:35; previous- 35:58]

100 pullups (12:55; 11:41; 17:58; 15:36): first set 20, the rest sets of 10s and 5s
100 pushups (6:58; 6:02; 6:32; 6:46): first set 40, the rest sets of 10s
100 situps (6:35; 7:12; 8:56; 7:27): 25/25/15-10/15-10
100 squats (6:19; 8:39; 5:08; 6:19): 15/15/15/15/10/10/10/10

pullups kipped; situps anchored; squats a2a. Done in the AC, so that might be why the results are better. Pullups weak - BW ~220.

Anono, Comment #89:

I am probably not the most experienced person here (I served as a medic in the 1970's), but it sounds like classic over exertion in the heat, i.e. heat exhaustion. I would scale back the time, if not the intensity, spent in the heat (especially if you live in a hot climate). Force fluids, cold electrolite replacement drinks like Gatorade, Pedialyte, or beer, with lots of water. Listen to your body. Work out with a buddy who will stop you if you start looking bad.

Heat injuries are cumlative. Dying will really screw up fitness.

48 162# 6.02
16:34 as rxd
just happy to be mobile today after Linda

54 Y/O
BW 180
Warmup: 5:00 C2 row (1100m)
CFWU 3 X 10 OHS/Pullups/Dips
Run 1/2 mile on treadmill
Situps/Good Mornings (22-1/2 lb BB): 50/50; 30/30; 20/20
Run 1/2 mile on treadmill
21:45
Add me to the sore back list, too. :-(

This is a perfect workout condidering the WOD's of the past week or so. I am looking forward to it.

ugh...my lower back is really tight esp. after this one, I am kinda new to this so I'm not sure how much tightness is 'normal' after yesterday and today's exercises, any feedback appreciated greatly.

17:13
3:23 for first 800, 3:50 for second. factor in about 3:30 for transitioning between the track and weight room.

17:13 over all, 3:23 and 13:50 for 800's. took about 3:30 to transition between track and weightroom.

i am kinda new, and I think I'm cool, but how much tightness is 'normal' from yesterday and todays workouts? I know it's subjective, but any feedback is appreciated.

Age 35 BW 197

17:35

Man trying run a hard 1/2 mile after the back extensions was a true challenge!

15:10
41 y/o, 180#

Linda
DL 105/ bench 50#DB's/Clean 65
Completed through 6 then dropped 50#DB on pubic bone, 4 inches from tragedy.

Looking forward to Rest Day...

D.

crossfit@rawc.org

Age:42, Wt:177

Morning MTB ride to fire station and back (5.3 miles in 24:24, 11:59 to top-of-hill 1/2 way point). 1/2 way time was 3 seconds slower than last time, but total time was 1:13 faster.
AHR:153, MHR:170

WOD
CFWUx2
18:48
800m runs were ~3:45 and ~4:00, situps and BE's took SO long. Running after doing 100 BE's was such a treat. It felt like I just couldn't run correctly.
AHR:158, MHR:174

26:02
800m - 4:50
Situps/Back Ex - 16:10 - I hate situps
800m - 5:02

Go Fairfax, good to see the old home town getting into it!

17'39"

18:30 with Good Mornings subbed for back extension

BW: 183

Warm-up: 2500m row (10:03), CFWU (2 rnds)

WOD:
800m: 3:50
Situps (feet anchored): 50/25/25
Good Mornings: 50/50
800m: 3:50

as rx'd
14:08

Colt's first CF workout: 16 y/o
as rx'd 17:13

13:38
Supermans subbed for BE's
Heat index = holy sh-- what was I thinking working out at this time of day?

Fight on Friday
3 Rounds of:
30 Sprawls
30 Pushups
30 Situps
30 Squats
30 Sprawls with 1-2 Punch
=30:01

I underestimated my opponent and lost, but hey-it was fun! Thanks CrossPit(and CFSD)!

I like this WOD very much, I want to practice till I can get sprawl 1-2 punch, 30 clap pushup, 30 hollowrock, 30 box jump, 30 sprawl 1-2 kick.

pedro#103

i've been doing crossfit since around April and i usually feel really tight when i forget to stretch before and especially after the workout. i forgot to stretch after yesterday's and my time was pretty bad today. i'm not an expert by any means but stretching after the workout really helps me

As Rx'd

15:55

rowed 1000m on CII (3:54)
CFWU (2 full rounds)

WOD as rx'd 20:24

Sit ups killed me today.

Humbled again

28 y/o 170 lb 5’10” approx 12% bf
Warm up - three rounds of: 10 HSPU on rack, walking lunge 20 steps, Samson stretch.

Run 800 meters
100 Sit-ups: 25 – 25 – 25 - 25
100 Back extensions: 15,5,5,5,20,20,19,11
Run 800 meters
Time: 38:39

bw 165#

sub'd supermans for bx

11min 7sec

I've never ran so upright in my life on the second 800.

as rx'd 12:31

Bwt: 160 Height: 5'5 Age: 15

i did linda today, as well as todays work out

Linda: deadlift and cleans as rx'd, bench press used #135. time: 19:37
- Man you guys who workout at the gym are right, people get really pissed when u take up all the bars. Haha the looks i get never get old.

did todays WOD after linda:
kick ass work out, i could barely walk after those back extensions, hardest 800 m of my life

-as rx'd: 15:27

I have to admit, it was nice to see this WOD after the past two days. I could barely get out of bed this morning but made myself do today WOD to get to tomorrow's rest day!!

3 Rounds of CFWU (10,12,15 reps): Overhead Squats, Sit Ups, Back Extensions, Lat Pull Downs (double reps)and Dips (off of bench)

WOD as Rx'd
Ran 800m (Treadmill at 1% incline) 3:22
100 Sit Ups (on decline bench) 50/25/25
100 Back Extensions 50/25/25
Ran 800m (Treadmill at 1% incline) 3:20 -- definitely felt different then first 800m.

14m 33s

Back was tight but my legs were happy that there were no squats involved in today's WOD!!

Have a great Friday and nice weekend!!

26 YOA, 168.8lbs, 13.5bf%
As Rx'd: 22:42.6 (way over my goal of 15:00)

800: 3:32
SU: 5:16
BE: 10:14 (cramps in lower back, any suggestions?)
800: 3:40

My first "as Rx'd" WOD; I've been scaling them down or substituting exercises.

as rx'ed 22:30
1st 800 - 3:18
situps - 5:00'ish
BE - forever and it hurt
2nd 800 - 4:28(and I looked silly too)

question: I find myself sleeping maybe 1-2 hours a day extra since I started x-fit 3 weeks ago, will I get over this? am I pushing myself too hard? I'd like to get to the numbers I see posted here some day.
stats:
age : 30
BW : 215
job : firefighter/paramedic

Oops!!! I misread and didn't see the 1st 800 meter run.
So I did:
100 situps
100 back extensions
800 meter run
Time = 12:42

i hit linda earlier this morning since i missed it yesterday. nearly killed me.

i then accompanied my wife to the pool and got CRUSHED by one of the crossfit swimming workouts.

i might try and hit this one tonight so i can feel good about my rest day tomorrow and get back on cycle. we'll see how that goes 'cause i'm dyin' right now.

wod

15:47
treadmill @ 10.2 and 10 miles/hr

row 1000m
100 situps
100 good mornings w/45# bb
row 1000m
total=15.24.28
1)4.29.93
2)2.46.10
3)3.23.41
4)4.44.84

scaled down

400m
75 situps
50 back ext
400m

14:00

12:54 as r'xed, net of stair climb transition. Both runs on a treadmill. yep, just another "soft" CF WOD. BW: 178, Y)A: 57. It's gonna scorch here at the Jersey Shore tomorrow; good day for an easy ocean swim now that the water temp has edged over 70. Enjoy the day everyone!

16:03

800M Treadmill
100 sit-ups
100 back extensions
800M Treadmill

great way to start the weekend!

#89 - Anono - could it be that your working out too soon after a meal?

i like to wait at least 2 hrs after eating.

As Rx'd.
18:35

As RX'd
11:46

Executed today's WoD without timing.
- Pre-WoD warmup of a 2.5 mile run.
- Post-WoD effort of 3 sets of HSPUs against the wall.

29:23
Hobbles on treadmill.
45 degree back extensions.
Boise Mike - you bite!

misread the 800m runs as 400's

ended up subbing 4 min rows on c2 for runs--

1st row: 4:06/901m @ 2:12 split
100 situps
100 supermans (ugh)
2nd row 4:03/901m @ 1:57 split
18:50

probably should have rowed at least 6 min. for the running subs . . .

I suck at situps!

16:20 as rx'd.

As Rx'd
11:30

Row 800m
50 sit ups
50 back extensions
row 800m.

17:14

Wow. Did the warmup I planned earlier (#26), then the WOD, which ended up being:

run 0.5 mi, 10mph
60 sit-ups (quads started cramping)
100 back extensions
run 0.25 mi, 8mph (almost fell off the treadmill, so I stopped)

time: ... about 25 min (didn't think about my stopwatch for a minute or two afterwards).

That hurt.

After yesterdays "death by 3 bars" and working on the roof for 10 hours today in 90 degree heat there will be no running for me as part of todays WOD. Just a quick question, what are peoples times for the warm up, about how long does it take everyone?

I did the WOD as rxed, but added a 30 minute BDU swim before the main workout. Swin was completed non-stop using a side stroke. I changed out into P.T. gear (about 3 min) and then started the WOD.

WOD time: 14:15

54 y .o. 159lb.
As Rx'd 15:08

At my gym I had to go the length of 1/2 a basketball court to get from the treadmill to a place where I could do sit ups, and then traversed that distance again and went upstairs to the apparatus to do the back extensions then back down the stairs to the treadmill. The treadmill took 20 secs to get up to speed! I did two 880's. which is an additional 24 meters to the Rx'd 800.

The back extensions were my biggest weakness. After the inital 50 I had to stopped several times because it was hurting so much.

Joe Charley (fireman doing the Jane Fonda-esque deep kneebends): Is there anything you ever do that DOESN'T get photographed?
Anyway, welcome to the cult - drink the koolade slowly, little one.

Joe - 19:00
Brian - 18:10
Katrina - 18:00
MikeT - 12:50

28m30s

800M (5:34)
4x25 situp/back extention
800M (5:43)

MU assists 1x60#, 11x70#

40yrs, 214#, 19th WOD, One month on CrossFit!

As rx'd
18.00 (wall clock)
Boo back extentions
Hurray Beer!

13:46
Dreams of a sub-ten minute time became just that after about 65 back extensions. Another great intense CrossFit workout!

37/205#

2/3 Linda + Friday WOD
Deadlift: 9,8,7,6 @ 135#,5,4,3 @ 185#,2,1 @ 205#
Bench press: 10 @ 135#,10,9,8,7,6,5,4,3,2,1 @ 185#.....only been doing xfit for a few months so I'm not up to the rx'd weights yet.

Run 800 meters
100 Sit-ups
100 Back extensions
Run 800 meters
23 minutes

cfwu x 3
wod 31:58 read alot easier than it felt
subbed 3 mins jump rope work for 800m run
100 situps on incline bench 30/20/20/15/15
100 be's on flat bench wrap legs under to hold on 5/20's
300 spins on the speed rope to wrap up
sweatin' like a pimp with 1 ho today ;-)
Get Some!

18:57 as rx'ed

both situps and back ext on GHD, first run at 2:50 which I'm happy with, especially after playing soccer for an hour at midday.

16:56.42

Runs on treadmill, abmat sit-ups, back extensions on GHD.

15:05, subbed supermans for be's

bw 175

did 800s on treadmill @.5 incline,
subbed good mornings for extensions. 3 min each for 800s, guess what my weakness is.

12.15

messed the rx'd and only did 50 reps on the ext and su's did the rest after realizing it.

9:44
Runs 10 at 1% incline
10>9.7>10 1% incline
50 reps each back ext and situps

Well that was a barrel of monkeys. 19:30

#85 Here I am thinking that I am doing good then I read your comment on your running dammm....I am pretty decent runner, I am close to your times and never have ran a 10 miler before....

However my 800's are close to your times and my last one was under 2:55 but still I got the workout in a sadding
17:50
as oppose to your amazing 10 spot~

Awesome dude, you are now the man I am gunning for...;)

bdw 180
age 23

Team UB Xfitt

Age: 32
BWT: 206

As rx'd: 14:56.28

1st time with this workout, set a goal of sub 15 mins...!

15:41 as RX'd

16:16 as rx'd

27 mins.
Only 50 extensions on angled ext. machine (lower back is really tight from recent WOD's). Runs on treadmill (1st 800 @ 7.5, 2nd @ 7.0). 100 sit-ups anchored on ab board. Bring on rest day!

AS RX'D: 12:01

21:32

- 4/10 mile jog (4:45)
- 50 sit-ups (sets of 20/20/10)
- 50 45 lb good mornings (sets of 20/20/10)
- 4/10 mile jog (5:32)

-Popped something in left knee (my good knee) at end of last jog. Now I can barely walk. Fantastic!

Age: 38
BW:240

Time 17:46
I had to sub 1500 M row at end due to a strain muscle but I thought I could have gone sub 16 if not for the muscle strain next time

Thanks for the superman sub...that worked much better than my exercise ball and feed around the wheel of a car...

14:42 with a 1 minute wife-break phone call between the situps and supermans.

age: 23
bw: 180
time: 18:27

SALCEDO GOT NOTHIN' ON ME :-)

MY BACK HURTS, LOL! OH AND MY SIDES HURT FROM WED DAMNIT HAHAHAHA!

26 yoa
bwt: 200 lb
all sets broken, approx 20 min

back so tight i almost couldn't drive home

BW 175
as rxd 17:21
had to stop and stretch my back during the second run.
went too hvy (ego) on DL yesterday

BW=222
CFWU x 2

18:14 (T-mill @ 1%)

1st WOD back since being injured.

BW-201
Linda
DL 135
BP 135
HCS 95
28:24
One day behind, I'll get todays WOD Tomorrow.

as rx'd
15:03

17:45

so sore from yesterday, the back extensions were special torture.
waddled like a penguin for the last 800 m.

Decided I needed some strength work instead of the WoD:

Bench press
1/4/185, 205
2/5/225
1/4/225
1/6/225 (pr for reps of 225, I think)

1000 m Row- 3:37.6

really felt the effects of linda on this one.
subbed supermen for the BEs.

18:16

Age 50/BW 240#
Sub'd 1000 meter rows for the run, otherwise as Rx'd 17:50.

Substituted rowing for running (knees) and broke up back XT and situps into two groups of 50 each.

Rowing: 4:46
Situps and back XT: approx 7:18
Rowing: 5:55

Total: approx 18 min

WOD

16:55

0700L KAF

and an hour and a half of yoga

as rx'd
14:25

15 min 30 sec.

Broke back extensions into sets of 10.
Linda hurts.

MattG, you havin' a bad day?

BW: 178.5#

W.O.D.
Situps and Extensions broken into 25's 15's and 10's.

18:47.

Weak.

Tomorrow's a new day.

17.40
Subbed Supermen for Back Extensions

ReddingMarkS #135--nice haiku!!!!

Thank god for yoga this morning...otherwise I don't think I could have made it through the day after Linda last night. Waited until it cooled off here in the Owens Valley, then did:

CFWU x3(-su,be)

800m run/100 situps/100 superman/800m run

17:31

I don't think I gave it all I had, but my situps were getting better (broken, but less rest); it was the supermans that just weren't happening very fast. Next time...

BW: 200

Total time = 10:54.3

Run - 3:12.5
Situps + BE - 4:07.8
Run - 3:34.0

Felt good. Could have done the run faster but there was heavy winds outside.

400m run/50 su/25 be/400m run 8:26

PS subbed supermans for Bx

CFWU
WOD time: 23 minutes

WOD #9 31:32

(CFWU - sit up)x2
0.6 mi - 6:05
100 sit up (interrupted) - 8:17
50 back ext (interrupted) + 50 superman - 8:48
0.6 mi - 8:20

11:25 as rx'd
had to do run an treadmill as I was a the fire hall. Back extensions done on a ball as no back extension machine

#4
soft is an understatement, i think

Went w/"Jackie" today. :07::31 My first dance w/her.

16.44
Back Extension sub: 100 24kg KB Good Mornings
Sit Ups unanchored Wrist to Knee

BW: 169lb
Age: 31

CFWU x 3 (minus situps and back extensions)

As rx'd 12:22.

I highly recommend I'm So Sick by Flyleaf for some workout music...put that on repeat and blasted through.

15:30 as rx'd

situps unanchored

Hi AM, BK, and BN

Jake

bw 147#
11:56 as rx'd

18:06
400m run - 3:30
Situps - 4:45
BE (swiss ball) - 5:30
400m Run - 4:15

23:35 left calf is toast again

sub 800m row for 800m run

total time: 12:50

22:49

Anchored sit-ups and GHD Back extensions.

Sit-ups unbroken. Back extensions broken into sets of 5-12 after doing 55 250 lb deadlifts yesterday. Day 5 strait of WODs. I can't wait to rest tomorrow.

17:19-had to do goodmornings instead of back ext. everything else as rx'd.

13:32 used treadmill

Approx. 18 minutes on costa rican treadmill and subbing 50 supermans for BEs while waiting for machine

19:49
good mornings for BE

subbed supermans for back extensions...

Ben 'the Gaucho' - 8:58 [2:24, 257]
Garry 'the Wolf' - 7:57 [2:24, 2:23]

16:04 unanchored situps

As rx'd:

13:40

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

As rx'd a day late (07-15), and was back sore; 18:31.

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

Subbed goodmornings w/bar for back extensions.

14:09

Ran around the block, 1/2 uphill, 1/2 downhill
sub'ed good mornings with 45# for BE's
21:40
good and fast workout!

Ran down the driveway and back (long driveway)
100 sit ups (50-20-15-15)
100 good mornings (4x25) get too dizzy if I don't stop! :)
22:07

Maj-K
BW:230
16:23
the 2X800 and the sit-ups fine; the 100 back-extensions took the longest, 10-15 at time.

Newton are out there?

Crossfit Liberty

CFWU minus situps and hypers, then,

Tim: 22:00 as rx'ed
Catherine: 29:25 as rx'ed

Both of us did 4x25 situps and hypers, alternating since we have one sawhorse-heavybag-GHD for the hypers, and one AbMat for the situps.

I'm not sure why my time is so pathetic, my runs clocked in at about 3:50 each. So, somehow I took 16 minutes to do 100 situps and hypers. Which is longer than it took a lot of folks to do it all!

Lotsa room for improvement here.

sub'd good mornings
n-15:50

s-13:51

as rx'ed
14:27

17:55
wu=run 1 mile, cfwux3 with Sara, she got thru SU's and quit
back veryyyy soar from DL's and Cleans

runs=3:58/3:56

20:59

For time:
Run 800 meters
100 Sit-ups
100 Back extensions
Run 800 meters

13:35

subbed 100 "supermans" for the 100 back extensions.

After tweaking my back Thursday on deadlifts, screaming quads from Cindy on Wedn. and feeling a cold coming on I still struggled all day deciding whether to do the WOD or not, and finally logic came to the rescue and I took a rest day when one was not assigned.

13:52

In beautiful Mission Viejo; substituted supermans for back extensions, and non-anchored situps.

BW-201
As Rx'd
17:26

17:54
on track
sub'd superman's for BE

22:14

15:30 as rx'd
Runs on a treadmill- still stiff from yesterday.

CFWU minus SUs and BEs
PUs and Ds on gravitron, pin @ 80#

0.51mi on TM, speed 7.0
31:00

CFWUx3
Subbed supermans. Otherwise as Rxed: 13:29

17:25 as RX'd
first crossfit workout ever
it's inspiring
ran on the track - felt like the old days (only SLOWER!)

As Rx'd
BWT = 197lbs
6.5 @ 0.5 incline on treadmill
Time = 18:56
3 x 12 x 45lbdb curls superset w
1 x 12 x 120lb rope pushdowns +
2 x 12 x 134lb
Short Stretch cool down

14:48
subbed supermans for BE. Did with my 7 year old son Noah. Super job for his first crossfit WOD.

Bw 200
44yr
19:31
GHD situps.
Target shooting my H&K p2ooo 40 cal with a buddy on my 5 steel pepper poppers. We each worked on our draw and front sight acquisition. Threw 150 rds. Great therapy for anything that hurts.

19:32

14'23" - W/ 150 Lb. lat row machine back extensions subbed for standard ext's.

Age 34, BWT 174 Lbs
For time:
Run 800 meters
100 Sit-ups
100 Back extensions (Subst. "Supermans")
Run 800 meters
Time: 17:45

Age 28, 115 lbs
For time:
Run 800 meters
100 Sit-ups
100 Back extensions (Subst. "Supermans")
Run 800 meters
Time: 20:45

43 yo
215lbs
17:30 as rx'd

Matthew: 38/12.3%/78.3kg
13:27.
First run at 18.7 on the treadmill, second run worked up to 16, both at 1% incline.

13:07 subbing 50 supermans + 50 pushups for 100 back extensions

Situps on an abmat with feet anchored. I think I did 110 back extensions by accident.

14:16.

-D.

Overall time 24 minutes.

4 min 800 meters on the treadmill
100 sit-ups
100 back extensions
4 min 800 meters on the treadmill

Great workout!

as rx'ed

17:07

Stretching - food for thought #103 and #114:

By no means is this meant to be prescriptive. Notice how a cat or a dog run without stretching first, never do they injure. However, watch them throughout a day, they stretch whenever they feel the need, regardless of what might be happening, or who might be watching. Perhaps something to learn from?

800 m run
100 su
100 b ext
1000 m row
27:00

Did Friday's WOD this morning:

24:49 Pleased with that.

First 800 5:12 (PR)
100 situps 5:06
100 BE 8:30 !!!!
Second 800 6:00 -- counting walking from back yard to street.

Back extensions get hard after about 30 of them. first set 25,rest were 9's and 5's

19:38 as rx'd

25:48.

25:48. Nasty hot and humid.

17:45, caveat is I did Good Mornings since I was working out in the park.

age 41
bwt 229

16:00 Scaled back to 50/50 situps/supermans

Forgot watch btwn 14 and 15 mins.
Abs and back ext got me

BW 125

Subbed supermans for BE

18:50

21:03

I can't seem to do more than 10 or so hypers without feeling too uncomfortable. i thought my injury healed already, still, best to take it slow.

800meters in approx 5mins.
75 sit ups straight and then another set of 25
10 sets of 10 on the hypers
800 meters in 7 mins.

Qualified for the main draw at a beavh volleyball tournament and lost against the #1 seed in 68 min (19:21 23:21 11:15). Went to gym and did frustrating (modified) fran.

21-15-9
40kg thrusters
pullups
dumbbell cleans (2x 20kg)

(call me a prophet!)

oope, took me 25 min

22:06
800's on treadmill
sit ups and back extensions on swiss ball
back is tweaked from the front squats a few days ago, can't even do a regular sit up; that second 800 was a mother, the back was tight!

As rx'ed

20:14

Fun run, had to substitute 100 pushups for back extensions due to the excrutiating pain Linda had left us in.
Edge- bw= 215
as rx'd 15:34
Cousins- bw= 175
as rx'd 13:15
Mrs. Cousins- bw= n/a
1st WOD ever 19:26

800
100 50lb stiff leg deadlift
100 situps
800
time 16:51
rounds of 1 dhpu,3pushups,handstand holds,2 dips up to 6 rounds
last round 6 dhpu's, 18 pushups, 3handstand pushups, 12 dips

16:09

14:40

800 - 12" mile pace

Alternated 10 situps with 10 back extensions for 50 each

800 - 12" mile pace

Had to make up a few days, so did this one and Fran back to back!! Ugh!

Fran first in 9:43 and then this one 15:30. Final run really sucked.

Camp Liberty, Baghdad

CFWUx3, 17:40
Back still sore form Linda, definitely slowed me down. Plus I don’t run 800s in 3 minutes, man who does that? More like 4 for me.

As Rx'd

Total time = 23:38

Notes: Severely pulled lower back muscle doing deadlifts during "Linda" on Friday. Took it easy and used the WOD to loosen up the back and get a little work in.

15:23

24:35

Ride 5 minutes
100 sit-ups
Ride 5 minutes
Ride 5 minutes

13:26
skipped the back extensions I don't have anyway to do those.

32:10. I suck.

14:33 as Rxed

Runs on treadmill @ 1% - 8.0 / 7.0

Time: 22:17

17:29 as rx'd

3:00 averages on 800's on treadmill

had to wait for BE

1st 25 BE were supermans

15:35.9.

Kelly,

Would have loved the Storm.

104 degrees here:
30 lb weight vest, combat boots
40 lb straight legged Dead Lifts instead of back Extensions

14:45

The neighbors come out and watch me as they drink a beer these days. Perhaps I will convert one or two.

A few days behind.

75 situps
75 good morninigs

21:15

Fran first, rested a few, then

4 minutes heavy bag
100 situps
100 straight leg deadlifts with 20# ball
4 minutes heavy bag

12:52

800 on treadmill
100 situps
100 supermans
800 on treadmill
no breaks
9min 52sec

finished W/10-3min rounds of Thai Boxing w/1 min breaks.

the hypers were annoying but always fun, haha

800m
100 hypers
100 sit ups
800m

14m.48s

As RXd...unanchored situps....

17:30

14:43, first runs since my pinky toe healed up.

Forgot the stopwatch so did not time.
Used ab wheel roll-outs in place of back ext.
Probably around 20 minutes.

12:35

27 minutes (not exact - didn't have a stopwatch)

21:17

Rene: bw 190, 39 yo

wod 20:20 (incl. ~2:00 walk to/from Roman chair)

very sore hams/back from Linda

age 28
bw 192.6

Did Linda this morning

800m R2 concept
100 situp
50 back ext (wow... I was expecting tomorrow morning too much...)
800m R2 concept

Time:17:27

age 41
bwt 198

added 100 pushups as well.

18:30

21

18:55

D-ran 1/2 of third lap. no 4th. Stopped/back. 24:47
M-As rx'd-25:45

26:30
800 m run
100 sit ups (broken set)
800 m run
25 pull ups (broken set)
75 back extentions (broken set)

Took about 16 minutes to complete cause I'm getting over a case of accute bronchitis. The back extensions killed me, I could hardly run the second 800m just cause my back was completely stiff.

Did this workout 5 days late and after Lynne. They go good together. Used 1/2 mile instead of 800 Meters
1/2 mile 3:06.24
100 back extensions 2:56.62
100 situps 3:32.79
1/2 mile 3:29.79
Total 13:07.93

Lynne bw 165# bench 165# 3 minutes rest between sets.
bench 16/12/11/8/8
pu kipped 25/18/15/15/15

Ucky weather in London. Seriously bad pollution affecting everyone's lungs at the gym today, including mine.

Full anchored sit ups and back extensions with run at 12.5 km/hr. at 2% incline.

Time: 16.22

Hello everyone!

Completed this on the hottest day on record in the UK. This was harder than it seemed.

For time:
Run 800 meters (2% incline treadmill was a little slower than wanted)
100 Sit-ups
100 Back extensions
Run 800 meters (2% incline treadmill was a little slower than wanted)

Time 16:12

London Crossfitter!

7/19
17:11
sub'd supermans for ext
still very sore from Linda!

27:30
3 rounds of
20 20lb lunges
10 20lb squat cleans
30 45lb situps
15 back extensions
9 pullups (last set broken5/4)
10 dips

20 minutes

sub'd supermans over a chair for back extensions

16:05

18:53

Situps were done on the floor with feet pushing against wall...nothing anchored.

17:12.

21'12"