I like Mike!

Anyone else get the feeling that Coach is aiming for the ab/back disparity?

OH. MY. GOD.

OPT, help me out.

Hey, that my knee! All the way at the bottom... to the left, look closer, closer... yea! See, there I am!

Mmm. I love me some back extensions!

And that's my ever increasingly bald head! I'd have kept my hat on if I'd known Tony was taking photos up there! :)

What is the sub for the 800 meter run as I broke a toe sparring on Monday?

28:38
three minutes faster than last
subbed 45# good mornings for back extensions
4 other people in the gym and wouldn't ya know, one of them wants to do weighted side bends or some crazy crap. what a tool :P

25:04 as rx'd

43 158 5'11.5"

15:59

Sit ups unanchored
supermans subbed for back extensions

16s faster than last time

#3, good to hear someone praying about this one! I also need the 800m sub - strained LCL.

I just hope I can move properly again before FMA. Spare myself all the "If you did that in the street, you'd be dead" lectures. Maybe the Epsom salts and ginger powder will come through again.

Who was it that wanted to do this WOD on the moon? Can I join you? Hopefully someone will be standing in space to push me back after I float 800m. The back extensions and situps may be a bit more challenging.

Subbed 800m row - level 10
back x and sit ups on ghd
2 rounds and 800m row - 30mins

Travis #7 - that guy doing weighted sidebends gets around - he was in the gym with me this morning in Birmingham, England!

okidoki. maybe if I wait until after work. maybe the burning pain in my thighs has completely vanished by then. sounds like a plan.

Holy Crapola!
This is going to hurt. I have no clue what time to expect, but will be aiming under 25 min.

bw 90,3 kg
GH back-ext and GH sit-ups. 35:02 min
extra: day 3 of 40 skill practise
-muscle up (self-assisted)
-1 leg squat
-jugling 3 balls
-L-sit/plache ( the L-sit did not go very well after doing 150 GH sit-ups:)
-handstand
Great training. Have fun, Johan

row,GHD ext's,GHD sit ups
23:13, row and GHD sit ups DO NOT go together

Time 22.45
Subbed 20kg Good Mornings for back extensions.

24:24

Age 29, BW 182

28:30... 1:10 worse than last time. Coming off about a two week sloth session.

Time to get back in high gear before the big Three-Oh rolls around in January.

Go Bucks!!

Did 5 440 yd. intervals ystd followed by 25 sit-ups/25 back ext. x 4. Did Michael last week. 28:28 if I remember.

Rest/travel day today. Off to Denver with oldest to visit colleges. Hope to work out with Crossfit Denver tomorrow.

D.

Back extensions killed my time. Ran on the treadmill today.

~36:00

Followed up with a 1:00 bridge & 5x3 160lb deadlifts just to make sure the core was well-done.

22.58 as rx'd

Thank the Lord! My hands get a day off from getting tore up from the last two days' pullups,cleans, and deadlifts!!!!

How can I hate the sound of my own name....

My friends just got me the "smoke you like cheap crack" Crossfit shirt for my birthday! I cant wait to soak it today!

the team formerly known as team tikrit:
mfbunch: 23:05
joeyd: 21:03
runs on treadmill, back extensions on a real ghd machine (as opposed to the 45 degree machine we had in tikrit-makes a big difference)

Subbed Goodmornings for back extensions

Did straight up old school, feet held, arms across the chest, elbows to thighs, situps.

Could not get full range on the good mornings due to a tight back from RDL workout so was doing about 50-60 degree maybe 70 degree goodmornings, couldn't get to the full 90 degree.

Ran treadmill at a 6:15 pace @ 1.5% for the first 2 800s then sped up to 6:07 pace @1.5% cause I knew I was going to slow down on the situps for the last round.

17:52

23:38

39:41

did 25# good mornings for back extensions

11:44
1/2 Michael (400m,25,25)

Question for my crossfitters:
I have been using the triangle bar for my deadlifts instead of the straight bar. Are there any pros/cons to this?

Michael: 16::47 w/ the supermans and anchored situps

Marriot Southwest in Minneapolis has no P/U bar
CFWU X 3 no S/U's or B/E's
Subbed Supermans for B/E's
30:24 the sit ups took a lot longer than I had imagined.

I did Michael on Monday. Here was my time:

3 Rounds
800 m Run
50 sit-ups
50 GHD back extensions
30:44

Today, I made up my own WOD.
50 sit-ups
1 mile run pushing 2 kids (60#)in stroller to CDC
50 squats
1 mile run home (no kids)
50 sit-ups
25:59

17:07 as rx'd

27:09, 1:20 slower than last time

Did the 800's anyway. As RX'd - 24:15. Followed with DB shoulder presses on a workout ball, barbell shrugs, and Hammer Strength presses. Yuck!

23:08
subbed sldl @ 45# for back ext.

What's GHD?

#31 I think it would be good to use a straight bar, I think it's more functional since more often then not in the real world you will be deadlifting something out in front of you. I haven't used a Trisangle bar but I would guess it doesn't demand the same flexibility.

#39 FAQ http://www.crossfit.com/cf-info/faq.html

woa! that was fun!

20:16 min. as prescribed! :)

Could someone please describe the "good mornings," or another appropriate substitute for the Back Extentions? There is only one GHD ay my gym, and the wait is usually pretty long....THANKS!

24:40

CFWUx3

Run on treadmill and situps unanchored

29:28
BE unbroken
Situps broken mostly at 30/12/8

24:36 (PR of 5 minutes from last recorded time)
Abmat sit-ups
GHD Back Ext

First 800m was 3:45

Can somebody tell me where to get the post-workout stretches or can someone post them?

50 % week, so I did-
3 rounds for time
400 meters on the elliptical
25 back extensions
25 sit ups
Time- 33:15

Elliptical is slower but much better for my knee. No inflamation the day after.

Kate

Turtlest- Before I forget, make sure that you give your husband a big, huge hug on Saturday! I'll be thinking of you and yours for safe, easy traveling and happy reunions.

25:59

1:59 min slower than last time.

13:11 as rx'd
(last time I had 17:04! Time before that 22:30)
It's finally paying of!!

WU 1/2 mi walk on treadmill
WOD
24:24
partitioned BE

Alex #47 ..check the FAQ page or search the message board, plenty of info out there.

Katie #43...Goodmornings are standing with the bar on your shoulders behind your head and you are bending over like almost a RDL, and then standing back up again...keep back flat (not rounded). If you google it you will probably see something more visual to show the form.

Community service done for the day.

Mike #52, I have checked the FAQ and cannot find the post workout stretches. Does anybody out there know them?

Alex #47 & 53
(not trying to sound sarcastic)
stretch what you worked and stretch what's tight from the last couple days workout as well as stretching parts that you lack flexibility in. Figure out what's tight then bend so that it recieves some tension. remember pain is bad, strain is good. good luck & happy Crossfitting, hope it helps.
Travis

22:26 - runs on the rutted, uneven path around the pond, back extensions without momentum, GHD situps with ground touch each rep and pad touch at the top.

Glutes, hams, traps and lats sore from the past two days.

Thanks, Mike! Looking forward to 150 of 'em!

Talissa: 18:02 (2 min slower than last time but i guess that is expected after beta blockers)

30:28 as rx'd 34 yrs old 195 lbs
did 7:30 min mile pace on runs
kudos to those under 20 must be smokin run

#53, there's plenty of info at your fingertips regarding your questions. Seek and you will find.

Krista: AS RX'D 24:00
Brent : AS RX'D 24:45
Both times off from the last,,,
Linda is still nagging at both of us:)

52 y/o, 154 lbs.
3rd day back on CF
30:44

21.58
Sub'd GM's with 35lb bar. Runs on treadmill @ 1% incline, sit-ups anchored.

Weighted side-bends are a very productive exercise! I wish more people did them! They do several things: They keep that goober off of the squat-rack (oly-bar curl station)so it is free for us, and since tens and twenty's are most often used, it keeps the 45#-plus dumbells free for us as well!

...now if only there was an exercise that would free up the ONE chinup-bar in our gym(attached to the crossover-cable machine)......

23:49 for two rounds, I'll hopefully be able to do all three rounds next time these type of set comes around.

25:03 as rx'd.

Firewalls on governmental servers are a pain in the back extention.

Just wanted to post my improvement on Cindy.
13 rounds.

Michael will have to wait.

21:24
Run on tradmil 7min/mile 1%incline
25 back extentions,50 sit ups, 25 back ext. on 45% bench
1st run HR-166 after 25+50+25 HR-124
2nd run HR-172 ----//----- HR-144
3rd run HR-175 ----//----- HR-148
Age-40
183lb 7BF%
Yoga 30 min

as rx'd 32:12
Tom. will be nice!!!!!!

Try side bands with Olympic bar, also try One arm Dead lift with Olympic bar. Great for grip.

20:16 as Rx'd

29:55

S/U's were anchored. subbed good mornings with 30# DB's for back extensions. this really kicked my butt, but i love this feeling!

Again....Tri Training:
Ran 7.5 miles (1:06)

Did the situps too.

warmump: PFJP Week 5, day 3
50 fat bar pullups
crossfit Michael: ~39:00, 13:00/round of 800m eliptical lvl 5, 50 be, 50 su.
Last 800m in 4:50

26:20
900 meter row
50 GHD back extensions
50 sit ups
3 rounds

Cindy from yesterday

11.5 rounds

OK - proof! I was there. 3rd from the right, front row.

Best seat in the house.

Thanks again, Coach & Team.

WOD lite
kept the run at 800, 1/2'd the BExt & SUs.
3 rds @ 17:52

subbed superman's for back extensions-no G/H machine

last set of situps were crunches

17 minutes

age: 24
bw: 180 lbs

Micheal as rx'd

21:37

Subbed 1000m row for 800 m run
Back extensions on the 45 degree stand
Situps, bent legs, anchored
All unbroken, except 2d and 3d sets of situps at 30 and 40 reps approx.

Time: 30 minutes. Time on rows, 4:05, 4:03, 4:05.

Took longer than I thought due to a few too many cocktails and too few hours of sleep. Was out late at function where there was a Congressional Medal of Honor winner and many other heros. Puts it all in perspective.

17:20
did supermans for back ext.

21:51 as rx'ed, almost 90 seconds faster than last time, and my lower back and hams are RUINED from Linda the other day. RUINED!!

I really gotta call out #50 with the 13:11 time, I just don't think that's physically possible. Even if you ran 3 min 800s and somehow squeezed out 50 extensions and sit ups in 60 seconds each that would STILL take 15 minutes. I train with one of the top guys on this site and his best is time like 16 min and he (we) runs up that friggin' driveway of his that looks like it was used in World War II. No disrespect intended, but that is an insane time if done as rx'ed.

"Barbara-lite" (or just Barb) for recovery WOD
3 rounds for time-
20 pull-ups
30 push-ups
40 sit-ups
50 squats
1min rest b/w rounds
5:21/6:07/6:15
compared to first 3 rounds on 1/17/06= 4:26/5:16/5:48

3 rounds

5 min. shadow boxing/G and P with heavy bag
50 back extensions
50 situps

Used a swiss ball for extensions and situps

29:45 I forgot to stop the timer when I was done so I am not sure what the exact time would have been.

bwt 240 age 31
time 37:28
times are lagging this week not sure why (probably cause the wod's are like that bully that knocks you down and everytime you get up he knocks you down again)
i did do ghd backexts 5 sets of 10 for the first time for this workout though
ghd situps for rounds 1 and 3, anchored situps round two
ran on treadmill at 8.0

30:00 as rx'd

Situps all unanchored.Run on track.1:36 slower than last time.
Last time run was subbed with elliptical and situps anchored

15:04

Great... I get to post after Josh.
Strong work!
My time was a paltry 20:13. My back was wasted after doing linda yesterday.

Nice Josh!

Sub'd GM's for back ext. Otherwise as rx'd.

18:07

Pleased, considering that my thighs where burning before I even started.
BW 67kg

Off topic, but I have to pass this along...

Some of you may remember a couple of months ago when Eric Richards (posts here under DrEric) was struck in the left eye with a hockey puck and lost vision out of that eye.

This morning he made his return to the ice and played again. For a guy to return to the ice that quickly is amazing - and if you didn't know which one of us out there couldn't see out of one eye, you wouldn't have guessed him (you would have probably guessed me). Amazing performance!

Of course, the fact that he is an avid Crossfitter helped, too (a week after his injury he wanted to see where he was, so he did Fran at a leisurely pace so he wouldn't break a sweat - 6:30 or something).

32:16
run was out and back on dirt road
situps and backex's on homemade ghd
lost a minute or so keeping dogs from fighting with neighbors dogs

Comment #41 - dan colson

You know it's all well and good to send someone to the FAQ if the info is ACTUALLY THERE.

Searching for "GHD" in the FAQ yeilds NO results. The time it took you to type out "look at the FAQ" you could have anwsers the question instead of sending him to a place where it isn't even answered.

42 yoa, 181 lbs.
CFw/u
As rx'd, treadmill, anchored situps,

20:18

Have a good day, all.

20 minutes

It hurt. The last 3 days have been killers. My legs were cooked today from the combo of DL from Linda and the squats from Cindy. Michael is worse than it looks on paper.

big pipe: rx'd (unanchored situps) 24:40
see how bad lil pipe can beat me

39, 92 GHD = glute ham developer

20:37 as prescribed

Time 22:23 as Rxd. except subbed Good Mornings for back ext.

23:42 (5:18 better than last time!)

PLUS... i thought my usual loop around the block was 800m. But my new GPS tells me it's actually 980m

What a week...Linda, Cindy and Micheal. Thanks coach! Some might hate me for this... but when is MURPH gona join the party?

#99,

I hate you

As rx'd:

18:22

ty, treelizard

"Michael" in 18:02 net of stair climb transition; 20:32 last time. Smoked (for me)the 800's in 3:30-3:40 thanks to all the 800's we ran in the last triplet; back extensions on a roman chair, situps on a mat, feet anchored by a 35#plate. Off for an ocean swim, maybe the last of the year but it's still summery here at the Jersey shore. Thanks, Coach! BW:175, YOA:57

14:35
Subbed supermans for the back extensions.

wu
pv
sub

"Michael" as written... 25:10.52
~ 2:20 faster than last time.

penty, what's ty? i couldn't find it in the faq. ;) (kidding!)

27 mins as Rx'd....what are supermans?

zac-29:00
mae-28:00

Warm-up: Already sweating and pretty much warmed up from work. Just stretched a bit.

WOD
:22::10

Runs were almost 900m, due to location of back-rack to running course.

Lower back is tighter then Bill Clintons O-ring when the word,"Osama" is brought up in an interview..... Last 3 days have left my lower back spent!

R.I.P. Michael, we have the watch.

lil pipe- subd 45 # good mornings
24:31

20:23 as rx'ed. sits with feet anchored.

As Rx'd
32 Mins.

Very cute, treelizard. ;-)

Age: 47
BW: 165
Been slacking last few weeks. I'm back.
Runs on treadmill, 45 lb straight leg deadlifts.
20:11. Seven minutes better than 6 mos ago :-)

BW202
44yr
As rx'd
forgot to set timer so no time

Modified Michael-
ran 400 meters instead of the 800
everything else Rx'd

N- 27:29
L- 24:39

Kate

Michael with supermans instead of back exts:

16:35

23:50, 41y/o 185#
almost 3.5 minutes slower than last time.
Followed with Santa Cruz- 3 rounds:
10 Deadlifts(135#)
10 Push Up/DB pull(30#)
didn't see the fed ex until posting, no wonder it was so easy. Shoulda known better.

Age: 31
BW: 240 (25%)

BrandX Puppies - 600m, 25 sit-ups, 25 back extensions

CFWU(10) x3 - 11:56
Rest - 3:11

Round 1 - 6:06 (3:10 600m)
Rest - 3:10
Round 2 - 6:16 (3:20 600m)
Rest - 3:31
Round 3 - 6:26 (3:20 600m)

Total - 24:58

My 600m were better this time than when we did just 3 rounds of 600m. Based the rest time as 1:1 for my run time.

15:43

Kelley - 24:47
Steve - 22:59

Only one GHD, so we broke up some of the back ext with good mornings. What a great WOD!

Steve and Kelley
CrossFit OCMD

As rx'd 28:07 after a sleepless night at the firehouse, plus having to cross the gym from treadmill to ghd. Semper Fi, get some...

Treadmill @ 2.0 incline for Runs

18:45 Total

24:33

Whats up Crossfit-Nation... I have been following crossfit for the last 3-4 months... and I have to admit, my cardiovascular ability has definately increased... But the size and defintion of my arms and the peaks in other muscles have dramatically reduced. Especially in my arms, I feel as though I have lost almost an inch and peakness. Please give me some feedback... Thanks Crossfit. Love you all!

I haven't been doing crossfit that long. I heard about it at the Marine Corps Martial Arts Instructor Trainer course June-July (couple of the instructors were in a pic the other day)
Between this and combat conditioning i've taken about 3minutes off my three mile run.
Today I did the workout in 16:40
thanks coaches!

first time doing this one...

32:56 (anchored sit up's, 45 degree back extension and run outside on loose gravel, windy and uphill conditions)

Sub'd 800m rowing for 800m run
the rest as rx'd
26.01

#125

You've likely lost non-functional muscle and fat.

Your heart and core thank you.

27:26 a weak core really comes out, well mine inparticular! avg 2:45 on the 800's, getting better. keep em coming.

Age 35/195 lb

27:10 as rx`d

20 min with supermans instead of back extensions

42 yo
bwt 185
as rx'd 22:02

First time for this one. My lower back was cooked at the end and felt like it was going to sieze....awesome!

Firesmac #122

Got to love those sleepless nights at the firehouse. I've always liked the "beer buzz" I get when I've had several shifts with little or no sleep! It's also fun to smell like a BBQ when you sweat. The air is getting cooler. Fire season is on the way! I am a happy, happy fireman! As Rx'd 24:10. OOH RAH!!!

22:30 doing supermans. Woulda been much better but had my rectus go rigor on me after the first round.

28:12 as rx'd
Back extensions broken on all rounds

Kate- you bet I'll hug him, and then some!
Thanks for remembering. I'm living for Saturday!!!
Turtle

BW 127 YOA 50

18 odd minutes, used the clock on the wall since I didn't have a wristwatch.

Did the first 2 800s in 3:01. Then subbed supermans and anchored my situps. Last set only did 400 m run in 1:59. Then did 25 and 25. I was sweating my ass off and the other guy in my apartment gym was staring at me with his jaw down. I missed that feeling. it's good to be back on crossfit.

Guacoin- I know a terrific sprinter (ran at two Olympic trials) and he runs 800 in sub 2 min, 400 in 48 seconds last time he checked. So, if he's (#50) that caliber runner, it's possible. Maybe he'll break it down.

24:10 (treadmill runs)

Jared b, all the best to your friend, Dr. Eric. It's always heartening to hear of healing and tenacity. Must have great spirit.
And- how's the raw milk? I found some at my end of the world, but it is too far for pickup. Whole Foods, or Farmer's Market, maybe?

Anyone else in the Omaha area doing Crossfit?

Dave

New to crossfit. Been doing it for about three weeks now and love it and the results I have seen.

27yo
bwt 220
First time with this workout
20:45

CFWU ( 3 x 12 )
3 rounds:
800m run (jog)
50x good mornings w/45#
50x sit-ups, anchored

Total Time:37:32

40:01
GHD extensions and sit-ups

31:10

800m run
50 back extensions
50 leg lifts
x3

8 mins longer than before, but last time was w/ good mornings, which are much easier than back extensions. 800m runs were 3:50, 3:52, and 3:48

44yo BWT: 159lbs 9th week with WOD

As Rx'd: 30:25 (I'm just gald I completed it)

I look at many other times less than or around 20min and I know where I fit it. Much improvement has been made but much still remains.

One month till California surf trip (Carlsbad, CA), thanks to CrossFit, I know I'll be physically ready, I can't wait.

Workout 1
"Michael"
21.38
Workout 2
C&J=95x3,105x3,115x3
P-Snatch=95x3,105x3,115x3

-Jeremy

Yikes! Michael is way tougher than he looks! 29 minutes...can't believe how much of a punch the Good Mornings packed!

27:30, subbed back extensions with 45# good mornings

BW: 170
Age: 31

Time: 21:11

Running 800m in Afghan desert w/20-25 mile crosswind sucks....But the workout was good:-)

21:14, run on treadmill. Was hoping to break 20... next time.

Mark 24:50
Theresa 25;45

27:27

Kicked my ass! Hit a wall on the back extensions in the first set. Crossfit is awesome!!

Age: 24
Weight 79kg

subbed 2 hr rugby practice with my cadets for this workout...Go Dogs.

Thank you, Michael.

10 min ellip wu 15/15. wod=31:18. hr avg 136, hr max 173. compares to
28:47 on 6/28/06 vs
28:33 on 5/23/06 vs
28:41 on 2/24/06 vs
35:09 on 8/29/05.

been a tough week.

25:03

subbed .9 mile on bike for running

55 y.o. 156lb

25:37 Had to traverse the distance of a basketball course and up a stairs to get from the tread mill (set at 1 degree incline) to the back extension machine then back down. We really need to get a crossfit gym here in San Antonio.

32:31
The GH raises and last 1/2 mile sucked! Good to get in a long w/o.

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

Still injuried.

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

20:28 w/ supermans and anchored situps

#151, BrianM

I have no doubt the Afghan Desert sucks!

Our thoughts & prayers go out to you and all our other men & women in harms way. Be safe.

Did a double.

Cindy: 20 full sets in 20 min.

Modified Michael - subbed rows for runs & good mornings for back extensions.

26:47. I was hosed going into the work out, and the time shows it.

bw 165#

subed supermans

17min 14sec

didn't put out. Need to step it up

BW 165, 32 yo
All sets of back extensions broken
Last set of situps broken
Ran 800m on treadmill at 7:30 pace (8.0).

28:30

Good workout, almost had me looking for a bucket.

21.59
Sub 1000m C2 Row for Run
Back Extensions
AB Mat Sit Ups Unachored

I first dId a modified version of "JT"

21-15-9
Handstand push ups (went 3/4 down)
Jumping ring dips
Push ups

Time got all messed up, somewhere around 9 min.

Then did WOD
22:43

25:10

Subbed run for 1000m row
Subbed back extension for 20kg good mornings

23:57 as Rxed

2 miles on tread last night
2 miles on tread this morning

3 rds 800 meters...50 stand up rows 90 degrees...50 ab loungers------------27:54

Headed back to the tread for another 2 miles and another 2 in the morning....weigh ins after shower!!!

Michael in 21:24 could have been faster but the back ext. were slowing me down. runs in 3:30 range

back was hurting too much from deadlifts, just went on a 2 miler instead and did some crunches

BW: 205

Ran on Tredmill and had to go up stairs to use back extensions.

22:56

29'58"
Good mornings as sub.
Slow but the 800s were all about 3'30" which bodes well for the PRT next month

rxd
16

hell of a good workout, unfortunately it took me about 50 minutes.

43:15
Something just wasn't right. Maybe it was the sinus infection, or maybe it's a weak core, but the three runs were done in a total of about 10 minutes...

Puppy version: 3 rounds of 600m Run, 15BE, 25SU, forgot to start watch, but around 18 minutes.

36:53, last time was 39. All runs on the treadmill, situps and back extensions on the GHD.

I watched the glute-ham situp video and I think I may be doing mine "wrong" but couldn't figure out how to do them "right."

Really sore from the past few days. Hope next week is like tabata jumping jacks or something.

P.S. Anybody else feel like their head was gonna explode after doing back XTs? At least I realized it's the closest thing I can do to a handstand. :)

Kaala: age 39, bw 198ish; Leesa age 35
as rx'd w/supermans - 21:30 and 30:43. Micah mod'd with 200s and 25/25

20:53. Too slow. 2nd run after broken toe. Still sore in joint. Subbed good mornings.

Anthony (BW=180)
Notes: as rx'd
Time: 27:10 (1:47 PR)
Avg HR: 164

Jodi (BW=105.5)
Notes: as rx'd
Time: 23:11 (0:45 PR)

only 2 rounds due to compression short failure
17:24

Team Emerald Coast

"Micheal"

Anabel: 28:10 as rxed

Jen: 23:39 first set as rxed, second two 400m and 10each. (Great Start Jen!)

Nando: 26:11 w/ one of our new 20lb vest!

Joey: 21:14 w/ the other 20lbs vest!

38 y.o.
BW 205
30 mins Mike (subbed 45# goodmornings)
good but slow

18:21 as RX'd

Did Michael at Fullerton College with a couple of friends. I like to call it Crossfit NOC (North Orange County).

28:58. Situps unbroken and unanchored. Had to use the bleachers to anchor my feet for the back extensions. I have splinters in my ankles now.

25:51
on treadmill @ 1% incline and slow to get up to speed. it's easier to change the tv channel on the damn thing than just run.

22:45 as rx'd....about a two minute improvement over last time....

26:10 as rx'd

superman in place of back extension

otherwise as rx'ed

19:18

I am in awe of anyone who did this in under 20:00! My time 31:53. I did it outside, in the rain, and did the situps "unanchored", so there's my excuse for being a bit slow. What's a "superman"?

Best regards to Brian M. (#151), be careful.

23/M/153#
BE's & SU's broken. 21:43.

34:40, I added in 10 pull-ups after each round

BW 162
"Michael"
29:39
Subbed 900m row for run

Took some time off for personal reasons ... starting back up again!!

As Rx'd 26m 20s

40min

21:33 as rx'd

Michael
25:37

First time posting time. Hoping it becomes more regular.

BW 190

As Rx'd
19:46 (best 1/2 mile: 3:30)
Not bad considering the back X was way on the other side of the gym....

25:54
Just could not get into a rythmn last night.

as RX'd ~24 min

Subbed 4 min rounds on heavy-bag for runs - lots of feet and knees
Extn's on exercise ball
Sits unanchored on floor

T: 25:15 (about 1 min better than last)

Jen: 26:52
Paul: 26:39

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

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

Round 3
9.0 @ 1% for .5 miles
Back Extensions broken
Situps broken

Time: 26:26

Crossfitters @ cisco SJ
As Rxd
Jonathan - 23:43
Julian - 27:05
Brand - 28:38

Fly free, brother Michael. Fly free, and thank you.

Did have time to get to the gym, did WOD from 060921 instead:
3 efforts for time of 800m

4:00
4:00 (walking, rest)
4:28
5:30 (walking, rest)
4:26

Total: 22:25

A blazing 34:12
back xt killed me.

One day late:

Was NOT feeling it today, but got on the wagon and went anyway.

29:36

did 30 reps for back extensions since it's the first time through those. Also was balancing on the bleachers @ the local high school. At least I made football practice more intersting for the kids!!

Bw = 202
As rx'd (25:40)
800's - 4:15,4:10,4:05
Sit ups - unbroken
Back exts - 40/10, 30/20, 25/15/10

20:34 treamill and balance ball

ran 5.5 miles as a sub

38:00

17:30

30:37 scaled to 35 situps and 35 Good Mornings with 25lbs.

The gym didn't have a functioning roman chair.

Day behind this week. Took cue from OPT and Kelly Moore and did GHD sit-ups. Unlike Kelly, can't even come close to touching floor but did get full rom on all reps. Took way longer.

30:53 including five transits of about 0:30 between treadmill and GHD. Treadmill at 1% incline.

Personal best Michael took 21:00, almost 10 minutes faster with anchored sit-ups.

we did this one at the firestation
w/ supermans and anchored situps
19:58 ( under 20!! ) OOH RAHH!

28:09
Runs on t-mill; std anchored situps.

30:22

BW: 170lb
Age: 31

17:49

Ran the 800s on the treadmill.
Back extensions on GHD machine.
Lower back still sore from Linda and had to break up the extensions which slowed me down a minute slower than last time.

195/26%
Roughly 28 minutes.

Treadmill didn't state the units it uses so I ran 1.00 unit of distance for the machine.

Round 1: Ran 1.00 miles or km.
Round 2: Ran .8 miles or km.
Round 3: --

Between 20:24 and ~21 started watch late

Sub'd 1/2 mile on elliptical for runs

20:39. Situps with an improvised Abmat.

-D.

BW 58kg

ran outside so estimated 800m?

33:05

last time was 28:40 on the treadmill

I have a CERT requal in two weeks and I have to just rn a mile. I hate running but tonight instead of the michael I opted for twice around the jail = 1.5 miles in alittle over 13 min. Trying to work on the method from Chi running what litte I have put into play seems to help I seuggest the reading to running lovers and haters alike.

20:26- runs on a treadmill.

Age 50/BW 240#
subbed 1000 meter row for runs
otherwise as Rx'd 31:23
Remember MICHAEL

35:34 sit ups and back ext broken ran on treadmill

21:31 (26:16) last time.
situps were anchored.

29 Jun: 25:15 800m: 4:15, 4:17, 4:10

30 Sep: 26:24 800m: 4:06, 4:03, 3:53 Happy with that! Overall slower, but had to maneuver to opposite ends of the gym between run and back extensions.

bw: 124

Camp Taji, Iraq

19'21"

30:00

30:25- goodmornings instead of back extensions.

36:47

Did back extensions on a roman chair and sit-ups were anchored w/Abmat and arms crossed over the chest. Runs were done outside, first 400m up a steady incline and then 400m back down. Averaged around a 3:32 for the 800m.

Sit-ups are agitating my rib injury... gonna have to lay off for a few more weeks.

Olivia: 29 minutes
run up to 7.0 mph
sit ups with feet anchored

BW = 168 lbs

Pack:

Run 800 m, Row 800 m, Cycle 800 m
35 Back Extensions
35 Sit-ups

25 min

10/06
26:35

2/06
Total: 25:28

wod in 22:28 as rx'd

First time doing 'Michael' ;)
23:00 min
subbed supermans for back extensions

first time doing this.

bw: 209

approx. 30 min.

17:55
subbed supermans for back ext.

I'm behinid in the WODs, as I always seem to be... And I plan on doing this one today 02Oct on my lunch break.

Can someone please explain more about the supermans? Multiple people have asked, but I didn't see any answers (I hope I didn't miss it).

I googled, but most descriptions say to "hold" the form with arms and legs off the ground for a 10 count or 30 count.

What is the procedure when doing 50 "reps" of the superman exercise?

Thanks!

Missed workout, "£$(*"£$*

Subbed squats for back extensions, otherwise as Rx'd:
20:09
Wife sub'd as well and did 25 of each to my 50, but kept 800m runs. Good progression for her level, she finished in 20:05

What a work-out, I love it.
BTW: 188lbs
Age: 25

24:35

Back extensions: roman 45 degrees
Full sit-ups with no hold at the feet

26yo 200lbs

CFWUx3
800m walk

WOD in 28:15 (no records close to being broken)

400m cool down walk

still sore from rugby

Modified:

3 rounds:
800 meter run
30 pull-ups
50 push-ups
50 sit-ups

time: 40:24

Pulled calf muscle hurting from doing the 3 800 meter runs a week or so ago. Sub'ed 5 minute hard bike riding on bike trainer.
30 minutes.

30 yrs
187lbs
Had to walk the last 800 due to a sore back, otherwise went good.
27:22

PPD Results:

Matt bw=170
subbed supermans, 25ea, for back ext (back problems)
Time = 19:39

Godfrey 28:11

Meyer 31:44
as Rx'd w/ back extension on rigged ghd with smith machine- 1st time actually as Rx'd

did Cindy today 20 rnds plus 5 P.U and 10 P.U.

21:33

Body Weight: 162
Age: 36

As RX'd - 23:04

22.28 24 yrs, 211.5 lbs

could only manage 45, 30, 15 extentions
only 50,40,25 sit-ups.