Drinkin' the kool-aid and lovin' it!

Total done tonight:
Matt - 1055
Mark - 925 (second workout of the day)
Dutch - 835
Paul - 695
We are back but kinda worn out from this weekend. Thank ya'll for the incredible time in San Diego.
Looking forward to tomorrow!

I don't have access to do back extensions. I plan to sub good mornings. Anyone know what weight to choose. I am 46 yo, 6'-2", 215 lbs, 900 Crossfit Total, 3rd week into Crossfit.

Thanks,
Jack

#3 jack, try 75#

oops, forgot how many reps this was: use a 45 lb bar.

Thanks Maximus

Jack S, do you have access to a fit ball? You can do back extension on those!!

Is it me or is the guy in today's pic (front row, grey shirt) levitating? He looks like he's leaning back but somehow still squatting...

How do I hold my feet in place?

Jack, just find something to jam them under. A bar loaded with 225 might work.

#2 you guys are rockers...fun to hang out with you...

Hey Dutch and Matt.... it was very cool meeting you. If you are ever in Vegas make sure to send me an email!!

Take Care

Coach,
I've loved your piece on virtuosity since the first time I read it last year. I think the piece speaks to some of the questions that keep coming up.

For instance:

Why do we insist on performing certain exercises in a manner that the vast majority of the S&C community have dictated to be unsafe?

I think the answer lies in that text that you just posted. In seeking virtuosity we as competent practitioners of fitness should be willing to accept that mastery of the finer details has the most benefit to our own progression or that of our athletes for us trainers and coaches. The fact is that much of what we do has an instrinsic attachment to "load" particularly with men I being part of that group. And for a lack of imagination or "originality" it seems to have escaped the realm of possibility that we may produce efficacious mastery in broader array of skill than those originally conceived.

Risk is another matter, for it is in the wise application of risk that we make our greatest and most momentus breakthroughs in performance. Avoidence of risk simply blunts the stimulus and therefore progression and it is my contention that it is those who risk the most who reap the most reward. Yet I must make it clear that any risk must be virtuous in its application because risk for the sake of risk or origninality is blunted and produces often the opposite of that thing we seak the most.

So do we have to complete the 50 back extensions before going on to the 50 sit-ups or can we break those sets up?

posted this on yesterday's comments, but it might have been too late to get a response. would chains attached to ankles help with explosiveness on kipping pullups as training for the muscle up? does xfit ever use bands or chains for resistence in order to develop dynamic strength alaa westside barbell club? has this already been tried, or would this kind of training be a waste of time?

Speal (#13): Ideally, do them in order: 50 back extensions before the 50 situps. That's "as Rx'd" (as prescribed). You certainly *can* break them up, and should if that's the only way to get them done . . . but it's not "as Rx'd".

#15

I don't think it truly matters exactly what order it is performed as long as everything is performed under strict form following the elite standard. The ultimate goal here is for elite conditioning and if the athlete performs 25 B.E. and then 25 Situps followed by the remainder of the B.E. and situps will not change their performance level, and in fact potentially increase it, if they can do this without breaking except to get off of the B.E. machine.

Good question #14, the constant change is resistance would make the exercises different than if done with just a vest on. I'd be interested in finding out what people think of this idea.

#13, do 50 BE and then move on to the 50 sit ups. Drink the Kool Aid.

#8, place your feet against the wall with your toes touching the floor and your thighs supported by the ball. Just lean out far enough that your feet don't come off the wall and do BE like that.

I can't wait!

#16 Bob II

it matters, 50 consecutive back extension is a different animal than 25 + 25 back extensions.

But one must start somewhere, and if its necessary do it. Thats what one must be concerned about use good judgement.

you know you are addicted crossfit when you are using the comments section as a form of procrastination

i'm still laughing at Joe's rebuttal to Maximus, yesterday
"Besides, you know you're not supposed to drop more than 6" in a squat!"

good luck to everyone in this time of exams

"Virtuosity" is such a beautiful piece. Inspiring.

I'm off to Barcelona for a month, so I won't be so frequent here. I
will bring my new set of Elite Rings though. I've decided that my 100th WOD(5 to go) will be 30 muscle-ups for time.
Merry XFmas!

24 m bwt 190#
18:34
1 6:16
2 6:07
3 6:10

I hate doing the sprint portion on the treadmill. I know my times would be faster if I could run outside... Or if I'd shut up and run faster... haha

19:31 - subbed rows for runs (knees/feet still recovering from Pere Marquette trail run), back extensions, anchored situps.

Happy 40th Birthday to my good friend Andy Petranek of CrossFit LA!

Deanna and Eva, ya'll Rock!! Did you see the video on my site? It is inspiring, thank you for such a good time this weekend. Don't be strangers.

PJ 20:22
Vance 21:24
Glen 22:30

Run outside was better on set 2 and 3. Can't wait to be able to do 50 sit-ups or back extensions in a row.

I had to do "Good Mornings" instead of Back Extensions. I used 55#. Its hard to tell, but I think this accomplished about the same thing.
39:57 (almost as Rx'd)

T - 26:53
M - 21:21 (last time 24:50)

Should you row 1000m to sub 800m run? Anyone, thanks.

Hi all,
Yesterday's work
{RDL 90kg.x5 and Press 40kg.x5}x24.
Moderate intensity level for the bout of exercise
Duration 21:00...

team campbell:
mfbunch: 20:13 (23:05 last time)
joeyd: 18:45 (20:03 last time)

Damn it...

I wanted the glory of posting my own results/gains/improvements from the last "Michael"....Mat beat me to it (comment #32)!

Really saw improvement today, and starting to feel like run times are coming down considerably.

Ready for a 5K or 10K!

Age29, BW 183.5#

Subbed 1/2 Mile on Horizon Elliptical L5 for 800M run.

25:55. 2:35 better than last time.

12/13/06 6:40am

age: 36
bw: 68kg

22:05

bw 205 as Rx,d 24:05

BWT=285.5; 43 YOA

As rx'd with runs on treadmill @ 2 deg. incline.

36:19 (140 AHR) PR by 55 seconds

Thanks for the advice on the sets #15 and #16.

Surprised to beat my wingman Goose... great workout though.

As Rx'd

14.48

runs on treadmill

As rx'd

15:50
Runs on treadmill.

Thought I was gonna beat Maverick. I guess he had that "lovin feelin"

This is one of my favorite workouts.

I am brand new to crossfit. However as a Military Paramedic not new to fitness.

Of course I am not used to the non-routine of crossfit.

Other than starting slow.

any tips?

Jaco

29:23.... way too much rest. Runs were (mph) 9.5, 9.0, 8.5.

Is it okay that my lower back is really hurting?

Gonna try and do this at the local high school track, and do the back extension off the bleachers. Crossfit has boosted my creativity as much as my strength and endurance

Jaco, #41
Imperative: Go to Navigation section on Main page. Read pages "What is CrossFit?", "Start Here!", "FAQ", "Message Board", "CrossFit Journal" (Subscribe to best $25 deal in fitness.), and "Exercises". IMPLEMENT SLOWLY! Plan on sleeping at least one extra hour nightly. Read Zone Diet by Barry Spears. Good luck.

#42 Ive done the BE's on the bleachers before. It was a little awkward getting my feet to lock in between the benches and the splinters kind of hurt and I bruised my pelvis but its fun to be able to throw down a WOD almost anywhere!

39/200

As Rx'd

20:14

followed by Muay Thai class

22:04 as rxd
runs on treadmill

16:20 as rx'd

25:18

I'm a newbie with xfit. What do y'all do to supplement your workouts. Do you just do the WOD, or is it part of a longer workout?

Because of hip nerve pain, I subbed a 4 K "through hiker" hike in the woods for the 800 meters run.
After that I did-
3 rounds of
50 BE
50 sit ups (round 2 and 3 broken into 2 sets each, 30 second rest between sets)

4K time- 67 min
BE and sit ups time- 17:08

Kate

did CFWU

then as RX'd

30 minutes

Since Joe didn't post his comment to all newbies, I'll do it. :P

First off, Welcome and Happy CrossFitting!

Second, read all the FAQ's and the Exercise Desriptions section, watch all the videos (if possible) a couple of times, and the WOD is the WOD.

Kate

as rx'd 19.44
did BE off dip bars

26yo 200lbs

CFWUx3
24:30

runs .51 mile on treadmill, subbed 45lb good morns
biked a few miles before and after

Ugh! That's should read- Exercise Descriptions section.

Kate

BW 190
As Rx'd: 17:41 (Best 800: 3:17..the 1st one.. however other two were obviously much slower!)

5x6x(pullup, SLDL r&l, dip, k2e, double unders) ~30:00

800m 2:59/3:08/3:17
Total 19:36 anchored situps

Whole lotta runnin this week.

For me---heavy bag.

23:19
surprised pr- tired today... I'll take it.

24:18 and worn out...
35 BWT-159

800m w/u jog

WOD w/supermans sub for back ext

Time: 19:03 (1st 800@3:30)

Then 8 x Tabata sprint and 3 x 10 KTE

40yo/177#

Baseline "Michael"
as Rx'd
24:55

followed with Tuesday's Parkour WOD

28:40

didn't have it today

29/M/5'10"/201

CFWU x 3

WOD as Rx'd, 24:43

Back was sore from yesterdays CFT, kept cramping/locking up on the extensions on 2nd and 3rd set,had to break them up.

smokin on the lower back
26:55 as rx'd
runs on treadmill at 1.5 incline
back extensions done on glute ham unit
sit ups anchored.
Done first thing in the AM which my body wasn't quite used to.

40/5'8"/177

28:58

sub'd 1000m row for run

1. 4:05
2. 4:09
3. 4:23

Back extensions killed me and my time today - all rounds broken. Situps anchored, 2nd & 3rd round broken

M/33/179#/69"
Still waiting on my Yukon GHD so I subbed goodmornings w/ 45# bar.
Otherwise as Rx'd
27:40
It's always amusing to try to get your legs going after exhausting your core!

Didn't have back extension machine -
only kept time on the 800s
3:15
3:15
3:30

34:27

Sub'd Press-up for Back Ext.

nice one Kate,

32:38 - 4 minutes slower than last time. I also ran into that weighted side bend guy again so I subbed 45# good morning for the first set of back extensions. I think I'm still a little weak from yesterday. That wore me out.

age 29
wt 170

had a hard time with the back ext. New to crossfit, as I get stronger hope to get all 3 rounds as rx'd
rd 1 50 rx'd
rd 2 subbed 50 ball back ext
rd 3 subbed 50 supermans

total 19:37

bwt 240 age 31
wod as rx'd
800 at 8.0/2.0 incline
50 ghd back ext (broken 15/15/10/10 20/15/15 15/15/12/8)
50 anchored situps (broken 15/15/10/10 30/10/10 25/15/10)
total time 33:59 about 3 minutes better than last time and treadmill was inclined this time

not my best micheal showing, wondering if anybody's times vary alot from indoor to outdoor workouts? thx for any answers. my best time was about 5 minutes better outdoors this past summer btw.

sidenote: that last 800 is a killer, if only my elementary school teachers and my mom could see me now, because of the spasm in my back I have perfect posture.

21:14

that's a nice glimpse of proper squatting mechanics from a rear perspective!

Subd with 25kg goodmornings
20:06 (22:45 last time)

25:51

I did the sit-ups first, whoops. Guess I'll have to pay closer attention next time. Ran on a treadmill this time.

N: 26:48 as Rx'd

Ouch, that hurt: ~21 mins

22:00
GHD ext's, GHD "Jim Baker" sit ups
icy driveway/road, 0 deg celcius
felt good!
nice to see sun
17:40 best score previous with unanchored sit ups and GHD ext's

"Michael"

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

Total time = 24:15

RIP Lt.

Male 40 yrs abt 83 kg bwt.
Mental weather here in Bonny Scotland so did stairs for 3.15, 4.00,4.00 mins each round. Did situps with chain punches or elbow to alternate knee and the bk ext on a Fitball. I used legs just out to the side, not under anything.
21.30 mins total. Enjoyed my first week, thanks!!

31:14

Did this after an hour of pilates that made back extensions and situps very slow...

31 minutes, slow moving back and forth across gym from treadmill to b/e.

all 800s under 4 minutes.

I just had a quick question for anyone who is knowledgeable about this: I was wondering what the comparison is between the Workout of the Day on other crossfit affiliates pages compared to the WOD from coach here on the main site. I looked at crossfit San Diego a few times and also Santa Cruz, it seems to me that there workouts are a little more "beefed up" than the workouts from the main site, or am I mistaken. I really liked how some of the other affiliates had a a heavy lift, folowed up with one of the ladies sometimes, instead of one or the other like the main site. I was going to try to stick with the WOD from an affiliate like Santa Cruz or San Diego and see if I like it, but I don't know anybody got any thoughts????

#86: go for it, let us know how it goes if you get good results. That would be an interesting experiment, to see how you progress in various areas relative to people doing the CFHQ WOD.

26:03

as rx'ed, with 12# weight vest

~3 minutes faster than last time (sans vest)

#74 brian t - you usually will see a different time from inside to outside. Generally speaking, people run faster on a treadmill than when they are outside. I believe it's because the treadmill moves on it's own and you just have to basically lift you feet up. Now, granted, you have to lift them as fast as you can but you don't have the added strain of trying to propel your body forward. This is why we try to run treadmill at 1-1.5 degree slope. To get that little extra, that forward push that is usually missing. On the note that you're time was faster outside last time, did you have a max effort day prior to conducting "michael"? I don't think I was fully recovered coming into this workout today. That's one of the things we all need to take into consideration. What did you do last time, and where in the three day on cycle was the workout, what did you do before it. Good Luck and Happy CrossFitting!!

Sub'd GM for Back extensions

24:07

20:48 two days ago. Feet anchored. AC still torn and healing. Getting really tired of situps and squats.

-D.

20M 140
20:20

1 week off for vacation starting...NOW!

25.47m
bw 186

subbed crunches for situps due to 12 mile hike in the grand canyon yesterday, wanted to save my hip flexors some agony, also back extension machine being reupholstered, so had to sub supermans off the floor

35M 190

21:11

Had to do 15 crunches on the last 2 sets of sit ups. Ran on the treadmill, so I was a little slower on the runs.

25:05

Ran approx 900 M
Subbed 40 lb Good Mornings for first round; then supermans for last 2 rounds

Jason
19:35 GM for Back Ext.

Dallas
21:40 Incline situps

Andy
19:10 GM for Back Ext.

Chunn
21:50

32/M/5'10"/185
Warmed up by biking to gym.

Runs were on treadmill at 8 mph and 2% incline, anchored situps on a ball, and unweighted back extensions leaning against a curl station: 24:56

Didn't do 060928, but did do 060523: 30:30

I want to smack all those whiners yesterday - my adherence to the program is probably only 60% since I started it in the spring and I've still seen improvements faster than anything in my life *and* my shoulder and knee issues went away in the process. Eva's quote sums it up: "...these guys are the best, hands down."

26:15

Had to walk upstairs to treadmill and down to BE and situps...

First 800m - 10.0
BE broken, situps unbroken

Second - 10.5 for first 400, threw up in mouth and backed it off to 5.0 for 200 then up to 8.0
Both broken

Third - 8.0 for first 600, then up to 11.0
Both broken

23:42

20:11 on the treadmill @ 1.5 incline, average speed 8.5ish. Last time was 21:51 with runs done outside.

This isn't even the same WOD done on the treadmill (and I may be guilty of bad math on run #3) so I'm going to give myself a big fat * because usually my hammies are torched by the 2nd run.

25:41 as rx'ed

lil pipe BW 165
had to sub good mornings and runs on treadmill
21:42
seems like i've lost my sit-up abilities somewhat

Quick warmup, not full. Done outside,
800m runs on street
50 back ext. over fence, feet anchored on tree
50 situps, feet anchored under gate

26:17, down from 30+ in June.

Situps felt much better, able to do 25-30 w/o break now. These back ext. are much harder than on the 45 deg. thing at the gym, and I think harder on the back but easier on the hamstrings than on a GHD. Oh, I wish I had one of those!

did a 5 pullup/10 push up/15 squat in 20 minutes instead of today's workout because I couldn't find a good place to do the running (stupid crap treadmills)

I warmed up with some pullups first, really trying my hardest to figure out this kipping thing...after a quick 10 full pullups faster than I ever did them, i checked to make sure i had the range of motion in the mirror -- then it hit me...
I FINALLY got the hang of KIPPING! WOOO! I'm not sure why or when it finally clicked, but im excited. I did the pullups as true kipping pullups for the first time and did 20 rounds in 18:51.

Michael WoD: ~ 40 minutes with a few mior breaks.
-3 extra sets of push-ups and modified ring dips each.

24:06
ran outside (slippery first 100m and head wind on way back) 45 degree back extension, anchored situps

last time:
32:56 (anchored sit up's, 45 degree back extension and ran outside)

28:35

20:29

20:38 with situps on wet grassy ground (hello earthworms!) and supermans for back extensions.

Had to rearrange the weight room due to a lack of appropriate equipment. Managed to complete as RX'd:

38:49.59

Didn't have much in the tank today. Took all I had to keep it under 30.
29:13 first time at this one.

Circus car showed up at the end, but managed to keep the clown locked inside.

"One should only run when being chased" Goethe

Maybe it wasn't Goethe, but it should have been!!

38, bwt 221

24:59
unanchored situps
plus I did situps first and then BE.
I don't know if that makes any difference.

plus 45# bar only clean practice.

Age 35 BW 205

1 X Run 800m + 50 X Situps + 50 X Back extensions
2 X Row 1000m + 50 X Situps + 50 X Back extensions
28:27

Not a pretty time but good for throughout.

24:20 PR by 16 seconds
800 meter runs
50 abmat situps
50 GHD back extensions

800 meter runs
50 GHD Back Extensions
50 abmat situps

29:25 PR (last PR 30:44)

I got to try out my new iPod Nano today.

Non GHD situps
Non GHD Back extensions

6'3
228lbs
32y/o
24:41

28:52 (previous was 32:16)
Situps and Back extensions on homemade GHD.

M/26/180/5'11"
5.45
7.02
7.25

Total:20.15

Age - 47
BW - 165
On treadmill, weighted good mornings: 21:00

In memory of friend and fellow crossfitter, Trane McCloud, Major, USMC. Died in Haditha, Iraq on 4 December 2006.

CFWU x 2

"Michael" as Rx'd (runs closer to 950m)

27:57

18:30 net of stairclimb transition. Runs were 3:30ish, extensions done on a roman chair, situps on a situp board w/ feet anchored, both unbroken. Slight leg fatigue from CF Total of yesterday. BW176, YOA: 58 Thanks, Coach!

#110:
It wasn't Goethe, it was Stopeth.

22:15 (previous 23:57)

M/27/155

21.03

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

18:41

"Michael"

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

Total time = 32:00

21:47.

28 y/o 170 lb 5’10” approx 12% bf
Warm up: Run 400M, 2 x Samson stretch

"Michael"
Run 800 meters 1-1-1
50 Back Extensions: 50-50-50 all sets broken
50 Sit-ups: 50-50-50 all sets broken
Time: 45:41
Compared to last Michael done on 060628 52:47 = 7 minute improvement

27:29
Run felt really slow. In the third week...still in the breakdown phase, but recovery time is decreasing.

**crossfit warmup**
29:46 AS RX'D! (my first as rx'd)

24:46
-Had to sub 1000m rows for the 800m runs (had to keep my 3-yr-old in sight!)
-back extensions broken, but good. On GHD.
-situps unbroken using abmat and nothing to hold feet. kept feet on floor entire time. hands behind head.

(Last time was 22:59 with run. Rows followed by back extension are killer!)

bw 170/ht 5'7"/age 41

Treelizard, if you read this let me know what happened to you. I don't do the WOD as much any more but I read last night that you were having trouble standing up.

Let me know.

Ryan

#129

Kevin C, the runs will come don't sweat it as long as you are going as hard as you can. I am finding marked increase in my 400 and 800m runs and have only been doing CF seriously for a couple of months. With the 400/800m runs what I find amazing is the strength that I have as the workout progresses. Keep the faith, you'll see the results. s/f, JP

didnt feel like going to the gym...no need for equipment really.

WU x3 = samson stretch, squats, light kickboxing

runs were at 9mph on treadmill for total of 10 minutes. situps and back extensions took about 2:30 per round for a total of about 7:30. dont have a stopwatch so i went by the time on the treadmill and the timer on my music player. still pretty accurate i think.

~17:30-18:00

Did the Brand X 'pack' WO with 35 reps instead of the Rx'd 50. The 800m runs were done on a treadmill. I got interrupted a few times so the time was somewhere between 20-25 mins.

12:08
Had to do this one at the fire hall - run on treadmill at 1.5 grade, speed 12 mph for all three, back extension on ball, feet against wall, hands at side, sit-ups from floor, unanchored, using arms.

"Michael"
24.17
More strict sit-ups this time.

23:43

Group Moffett

1600 meter run
25 squats
800 meter run
20 squats
400 meter run
15 squats

Total time 17:48:87

24.04 as prescribed. Some machine adjustment time in between. Situps were pretty strict, except for the last 10 or so.

Tariq

sub'd 45# good mornings for back ext. 34:31

M/205#/26y

34:00 as Rx'd

My running is terrible

sub'd 1000m row
sub'd 45# good mornings
21:56
Only my 4th row on my new used C2, WOW.

Heroes from hell day:

"Michael" 19:50 as RX'ed except body weight situps.

Rest 15 then. . .

"Daniel" 29:54 pullups 5 sets of 10, Thrusters 3 sets of 7

Rest 15 then. . .
SLEEP

legs were sore from sprints at pt this morning with the guys going to SF selection. Log pt tomorrow, woohoo!

23 minutes even as RX'ed

I hate the treadmill

Anthony (BW=180)
Notes: as rx'd - unanchored situps, hands touched floor behind head and at feet each rep
Time: 25:02 (2:08 PR)

Jodi (BW=103)
Notes: as rx'd - unanchored situps, hands touched floor behind head and at feet each rep
Time: 23:22 (11 seconds slower than last time - suffering from a cold)

38.25

22:06, which is over a minute better than last time.

32:43

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups (anchored on barbell)

25:32

Three rounds for time of:
Run 800 meters
35 Good mornings
35 Sit-ups

21:23

Five rounds:
20 Second sprint
60 Second rest

three rounds
run 800 meters
25 back extensions
50 situps

20:37

Lauren C - I stopped my evil slacking ways...

CFWU (except sit-ups/ back ex)

Three rounds: 20:48
Run 800 meters
50 Back Extensions
50 Sit-ups

As rx'd
Rd 1 = 7:08
Rd 2 = 7:49
Rd 3 = 7:19
Total = 22:16
Obviously got too slow on Rd 2, gotta keep pushing through it.

I was rippin' through Cindy today at the gym and around teh 15 minute mark some guy doing tricep extensions or whatever came up to and said:

guy: "What are you training for, man?"

me (completely breathless): "Tomorrow."

guy: "What happens tomorrow?"

me (completely breathless): "Exactly."

guy : "I don't get it."

me (completely breathless): "Exactly."

22 rounds

"Michael"

Three rounds for time of:
Run 800 meters
50 Good Mornings w/ 65# (unbroken)
50 Sit-ups (unbroken until last round)

30:50

Mobility and stretch

~~~~~~~~~~~
2 rounds @ 24 minutes
Run at 6mph and then 8mph
Did all situps and back extensions with strict form.

Had to stop as back was feeling wasted in 2nd set and had to get to office.

Big progress from having a hard time doing my first set of 10 back extensions only 2 months ago.

Running feeling better and better.

~~~~~~~~~~~~~~~~~~~~~

33:10

About 3:48 each run (+/- 2 seconds)
Back extensions on the GHD took about 2:30 each round.
50 GHD situps took a while: about 4:30 or more per round.

#120 MikeT-
I am sorry for your loss. May he rest in peace.

Kate

1 round in 9:14. Too tired and unmotivated for more.

40:39
ghd situps.

wed CFWOD

29:34

52 yo, 5'-10", 180#

CFWU, less sit-ups and back extensions

As rx'ed, ran on treadmill, 1.5% incline

About 22:30 total.

Sit-ups good, back ex's better. Strong back, weak mind?

This was a nice little workout. Followed it up with 20 miles of leg-pumping hills on the
Computrainer.

wow!!! tried Barbra out yesterday and now this?!
Don't have much in the way of weight here so we love the body weight stuff and having to get creative!

6'2" 215#
Mike as Rx'd 26min

Damn you Barbra!!!!!
East Fork Fire loves you crossfit!

25:44 as rx'ed. 1 min slower than last time, 2 nights of poor sleep takes it's toll.

28/F/105lbs

as rx'd

19:30

22:55 I had to walk from treadmill to back machine so that slowed me down

M/22/158

31:52 as Rx'd

19/M/168
Michael
25:02
sub 800m run with 1000m row
no access to running

31/ 185

33:22

used treadmill

back ext.sets were broken, also had about 50 meters from treadmill to BE and sit-ups

31/ 185

33:22

used treadmill

back ext.sets were broken, also had about 50 meters from treadmill to BE and sit-ups

20 yrs old 5'10'' 162lb
military police, Everett WA
"Micheal"
Three rounds in 18:55, oh yea!

Ran out of time and had to cut it short after the 3rd 800m.

27:46

Age: 26

27:10

24:34 - run in treadmill

As rx'd. 23:20. Much better than last time.

19:28
sub 45# goodmornings for back ext.

Runs and goodmornings were tough after yesterday. Sick last time so time before was 21:45, a 2:17 improvement. Still hate running.

Major mess up, only ran 400m, please ignore previous post,

"Michael"

18 years old
175 lbs

total time: 22:10

21:06

I should have been under 21 and if I get the sit ups under control I should be under 20. I guess this is a good time for me. This was the first routine I did when I started crossfit in June and I had a scaled down and dishonest time of 31 minutes.

26:44

24:24 - as rx'd

27:27 w/ anchored su. treadmill @ 7 & 7.2 mph. vs
31:18 on 9/28/06
28:47 on 6/28/06
28:33 on 5/23/06
28:41 on 2/24/06
35:09 on 8/29/05

hr avg 137, hr max 180. maybe could've run a bit faster.

As rx'd - ran on track inside

20:32

Chris
165#, 30 yo
Squat: 265
Press: 145
DL: 320 (had more in me but Julie didn't approve of hex dumbells lashed to the bar.)

730

PR's in all categories. I doubt I'll gain an additional 40 pounds if we do this again in 9 days!

Julie and I finished up with 5 rounds of
10 kb swings each arm
5 kb snatch each arm

Wrong day! Sorry!

bw: 186

Subbed 800m row for run, 55# good mornings for back ext.

23:18

age-40
bwt-218#
time-21:17
Did 45# Goodmornings instead of back extensions.

ROM's
Modified Warm-up

WOD
:23::59

Lost about ::90 waiting for a lady to get off the Back Ext. Felt good though. Will push it next time and try to get back around :20 if the back continues to feel good. Sit-ups anchored.

Get some, Go again!

22:40
3xGreat Lawn Oval in NYC's Central Park (approx 800m)
unbroken situps and supermans(be not an option)
1 mile warmup and cooldown

Oh man trying to use those bleachers was a terrible idea, #45.
I shredded the scrape on my knee that was just starting to heal, bruised up my thighs, used mostly hammys and quads to get up instead of back due to the angle i was at, and nearly passed out because the angle was almost horizontal and my head was below my heart the entire time.
I got through 2 rounds in 21:00 before i nearly blacked out and puked all over myself.
Note to self, next time use the back extension at the gym and run on the treadmill or around the block for half a mile each set.

17:35
Really feeling the back extensions.
Great Workout!!

48yr/old 200lbs

Sub 1000m rowing for the run
50 sit-ups on ab-mat
50 back ex.

3 rounds 25:54
more than a minute better than 6-28-06

THANKS COACH!!!!

ratt

34:00 as Rxd 1 minute + better than last time.

I knocked about 8.5 minutes off of my time!

Last time was 28:58

This time

20:25!!

30 yo 6-2 182

ouch!! wt200 43yom
25:43
as Rxd

32/228#

27:30 as rxd, except switched sit-up and extension order on last set due to equipment sharing.

"Michael"

Three rounds for time of:
Run 800 meters (subbed 1000 m rows) Splits: 3:55, 4:06, 4:10)
50 Back Extensions, on 45 degree machine
50 Sit-ups, on bench, feet hooked, emulating GHD machine

Time: stupidly forgot to notice start. About 30 minutes, same as last time. After first round, needed pauses and breaks in BE's and situps. First time doing snake motion on high rep BEs, which seemed harder.

My posts are being held for review. What's up with that?

as rx'd

28:12

37 bw 190
16:40
50 sec slower than last time

21:03
Estimated 800m run.

15:36

21:22 only 2 sec. faster than the last time

19/m/144 bw

18:05

My buddy puked everywhere, haha.

19/m/144 bw

18:05

My buddy puked everywhere, haha.

WOD:Michael

A:16
BW:150

Time:19:45

Sweet workout !! ..I amost met with pukie ..but was able to with hold off his mighty blows to my gut .Cant wait to do this one again and try to cut some time off

20/m/162

Michael

Time: 18:30

Yeah, I puked everywhere... and still came within 25 seconds of you. what does that say? heh

3 rounds 800m, 100 unanchored situps, 100 super-mans

on the dirt runway at Rancho Magana, San Quintin, Baja; where we ended up getting stranded later in the day because our aircraft suffered a crippling engine problem!

Doh! forgot my time,
26:12

travel workout #1: tabata treadmill (4 rounds) and pushups (4 rounds)

'michael'

run 800m
50 back ext
50 situps (un-anchored)
actually I had to do 25 BE, 50 situps, 25 BE. I guess that would constitute a strength imbalance, but it is an improvement

time about 25min

sorry, that was 3x the above exercises

28min, sets broken on 2nd round

30:30

Some really slow situps and long walk to treadmill.

21:50 as RX'd

sub'd pushups for back extensions due to distant proximity of roman chair

25:30

42 minutes.

145lbs/29yoa

CFWU x 3 (modified)

As Rx'd

RUN 1: 3'23", RUN 2: 3'28", RUN 3: 3'18"
Back Ext: 30/20, 30/20, 35/15
Situps: 50, 50, 50

TOTAL TIME: 20'54"

I really could've pushed myself more on the runs. I said "the runs".

Did 1/2 a Michael in order to get home and take my turn changing diapers...16:15...I HATE running...

15:30, subbed supermans for Xtnesions.

correction to my post, my time was 26:03 (not 24:06)

1st WOD, did 25 be and 25 su. 26:45

2 x CFWU with Shoulder stretches

46 yr 175bw

Subbed 1000m rows for runs
otherwise as Rx'ed.
Charlene mixed up 1st set with 100 sit ups and 60 back ext until I stopped her.
30:24
for completion

felt pretty good but elbow still hurting from our pull up fest from last week.

As Rx'd

26:12

Have a hard with the run so cut it to 400 m, the rest as rx'd, about 20 minutes.
I love the strange loks at the gym but the results are worth it!

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

Round 2
8.0 @ 1% for .5 miles
Back Extensions broken
Situps broken

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

Time: 29:27
(3 minutes longer than last...something's up mentally with me)

24:18

25.08 thought it would be better...?

26:39

abs are killing me...Love IT!

Erin: 31 min +/-

Ben: 23:21
sit-ups unanchored, subbed 1000 m row for run

20:03

29:55

modified: 40 reps of extensions/sit-ups

20:31

One of these days I will get this thing under 20 min.

Only 2 rounds because my treadmill was stolen. 19:01 overall. Sucky.

T-mill @ 2%
Subbed in 75lb Good Mornings
Sits unanchored

23:59
(last effort not comparible)

22:30

Sub 6xfootwork drill on court for 800m runs
50 back ext (20/15/15)
50 situp (40/10)
35 back ext (15/10/10) ouch
50 situp (20/20/10)
50 back ext (15/15/10/10)
50 situp

2 attempts at bar muscle up - no go! dang! I'll getcha by March.

Frank: 47/205 #
As Rx'd: 16::18

Matthew: 14/131 #
As Rx'd: 16::24

Catching up.

runs slightly over 800 m including leaving garage and cul-de-sac, outside in light rain and 37F, unseasonally balmy. GHD back extensions and full range GHD sit-ups.

26:32 versus 30:14 in September (also GHD sits, but runs on treadmill at 1%).

Felt good to do this outside! and in garage with new, cheapo, previously-owned GHD.

Age 51/BW 240#
subbed 1000 meter row for 800 meter runs, otherwise as Rx'd 30:26

27:59
WOD as RX'd

Who's the coach in the bottom right corner, I've seen him in a number of crossfit pics and videos. Does he workout?

Modified
Did 4 min indoor bike sprint in place of 800.
25:07

26/153#

Michael

24:02

-Subbed "Supermans" in place of B/E.

22.15
Sub 1000m Row for Run
Ab Mat Sit Ups
Back Extensions

First Day back after 3 day rest due to Lower Back Sprain.Injury not Xfit related,Sambo demo from friends related.

as rx'd
21:43

bw 165#

subbed good mornings for back extensions 15:06

22:23

as RX'd

Michael as RX'd: 23:26

29:00

Previous = 32:42

29:00

Previous = 32:42

34:00

previous = 38:00

BW-197

As Rx'd

23:33

60, BWT 280. 44:15- walked most of third round of 800.

44, 5'11", 198lbs
37:40
back extensions and situps felt much harder than running and took longer than the half miles; broken sets on both/3,4, and 5 sets over the 3 rounds

First Crossfit workout
Broken set on back extensions 20/15/15
33:09

DONE DEC14

bw-197

WOD-almost as rx'd

Round 1 - subbed with goodmornings-50 goodmornings-50 situps

Round 2 - 25 goodmornings-25 situps-25 goodmornings-25 situps

Round 3 - 25 goodmornings-25 situps-25 goodmornings-25 situps

Total 21:31 - pr - 22:34 last time

MC

39:15
runs on treadmill at 7.0
3 set of situps broken
all sets of b/e broken

as rx'd

approx 30 minutes

modified

2 rounds
3 min rope skip \50 back ext 50 sit ups
15.10

21:10

Run on treadmill with 1.0 incline

As rx'ed

33:26

m 34 bw 164

23:47 as rx

I don't recall my last time on this workout, but I think this is about a 5-7 minute improvement.

16:12 subbing supermans for back extensions. bwt:18, age19

Jeff- Out - Knee surgery
Charity- 24:00 As Rxed

27:06

Appeals to all my weaknesses...~45 min, no subs, no excuses

24:45 rx'd

CFWU
Broken sets for both situps and BE's - 20/15/15

in and out of weightroom in 50 minutes.

Allie:
21:19

Christine:
29:34

Been doing set of 8 Turkish get-ups after each WOD this week- Allie: 65 lb barbell Christine: 20 lb dumbbell. Left sweaty bodyprints on mat after this one.

Keep drinkin' the KoolAid!

32 y/o 203 lb

6x400's
6x25's

No Watch - g-friend tagged along..........

bw 148#
17:35

A little belated, but

19 years young, 180 lbs

'Michael' as Rx'd: 18:55

6:16
6:33
6:05

21:50

17:30

Subbed good mornings.

23:15 as Rx'd

BW: 205

subbed good mornings for back extensions
17:42

33 minutes.

subbed eliptical for running due to tendonitis and did 25lb weighted good mornings due to lack of gh machine.

cfwu x 3 + 20 xtra pullups (- b.e. & situps )

woohoo! finally got my GHD bench,no more GMs

as rx'd 32:28 then...
10 mins comatose, but nice sweat angel
wow, real back ext's need lotsa work

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

26:27 SUB'D C2 ROW FOR run.

Trapper
190# 50yrold
28 mins.

26:45 As RX'd

Six weeks into Crossfit and loving it. I cannot wait to see the difference in my rugby. Did this workout outside on Sunday 12/17 in 21:08 - subbed goodmornings for back extensions. Hammies on fire today!

216, 24min

27:52

Meyer
Last time 31:44
This time 24:17-stoked about improvement

Kameron 21:56 crunches
Liz 17:22 crunches
Dustin 22:29 w/good mornings & crunches

3rd day since beginning Crossfit. Did today's workout in 19:00

bw 192
age 29

Time 19:46
Sub run for row
Sub Back X for Good mornings
Sit up feet anchored

35 minutes
last rounds was 400m, 25 BE and 25 SU

35 YO Male, 185#
28:37 as Rx'd

runs at 3:20, 3:16 and 3:15

Sub'd 800m row for run

33:38

cfwu - 50/27

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

40:00

as rx'd time of 25:30

m/39/194

did this on the beach. Sub'd superman's for bk ext. and did 800ish (paces) with my dog on a leash :)

time: 24:24
800- 4:44, 5:05, 4:38
50/50 - 3:05, 4:09, 2:40

last times show I probably could've gone a little harder during the previous ones. Great to do it on the beach, though.

Sub'd back extensions w/ push-ups

time: 27:57

M/32/170

Had to sub good mornings with 25lb weight as no GHD/back ex machine.

17:12

20:25 as rxed

145lbs/30yoa

Modified CFWU x 3

"Michael" as Rx'd

800m run (on treadmill; 3:11, 3:10, 3:08 splits)
50 Back Ext. (35/15, 35/15, 30/20)
50 Sit-ups (anchored 50, 50, 30/10/10)

TIME: 19:25

Last time I got 20:54, so I'm pretty happy about the improvement. I was pretty spent after this one.

m/26/230

as rx'd
21:15

only my 3rd crossfit wod. I am liking this type of training. "Michael" was the easiest of all so far. I could have went harder on the runs. I will smoke this workout next time!!

29 yrs, 235lbs
Gym was busy today, so did 1.5 miles on treadmill, then 150 situps, then 110 back extensions. Back Extensions were painfull, slowed me right down, stopped at 110 as something was cramping up, not used to lower-back work at all. 35:10 mins

Olivia:
subbed good mornings with 20lb barbells
27.26