Been doing CF for a few weeks hard, dabbled a bit before and I love the results. I'm not arguing philosophy with this comment/question, but I feel like we've been hammering the legs lately and that my arms could use more work. Should I supplement with some upper body stuff on heavy leg days?? My one "fear" is that I don't know if I'll wreck things for the next day's WOD??

Any guidance is appreciated....

I'd listen to that fear if I was you ;) If you really want to add in some arm work, feel free. Do the whole CFWU with 45 pullups, 45 dips before each workout first. In the end, if there's heavy upperbody work the next day, just do it (safely ofcourse).

Toby, sometimes i feel the same way about my upper body. When this happens I usually add some upper body after I do the WOD on the day before rest days. I really like to add in weighted dips, weighted pull ups, and weighted chin-ups just to try and stay along side the CF philosophy. Keep training hard, WOORAH, Jeff H

Toby, sometimes i feel the same way about my upper body. When this happens I usually add some upper body after I do the WOD on the day before rest days. I really like to add in weighted dips, weighted pull ups, and weighted chin-ups just to try and stay along side the CF philosophy. Keep training hard, WOORAH, Jeff H

Doing the official crossfit warmup also gets at this issue (it's on the faq page). It includes three sets of 10-15 dips and 10-15 pullups. Have you checked this out?

#1 toby

i do the CFWU always and do handstand practice as a warm down after each WOD...if you are not doing hand balancing then i think you will find this adds a little upper body work...as well as the other benefits...

Yeah, I guess I need to work on the CFWU a bit more, right now I weight too much to do a lot of dips and pull-ups so that's probably why I feel like I'm neglecting my upper body...my gym doesn't have a chip/dip assist so I've been considering it for my next purchase.

Thanks for the feedback...

Is there any way of knowing when the rest are going to be? So, if I want to throw in some extra upper body I will know when to do it?

weight too much...my bad

Is there any way of knowing when the rest are going to be? So, if I want to throw in some extra upper body I will know when to do it?

Do you mean when the rest days are (every 4th day) or when the WOD will not include a lot of upperbody work?

Bennett,
Every fourth day is a rest day.

Nice video!!!!

Bennett-

If I understand your question correctly, ... the rest days are usually every 4th day. Its a 3-1 routine, ... 3 work, 1 rest.

Throw in whatever you think you are man enough to do, but be warned. You do it at your own risk of falling off the wagon. This coach has a very advanced program and it includes an intelligent use of rest. It is better to complete many WODs than to run yourself into the ground and quit.

Good luck in your training,

-K

Toby and Bennett since CF is 3 on 1 off, you could always do some extra upper body work on day 3. That way you can't do too much of it and not finish the cycle and you would have a full day of rest before another WOD.

#1 #7
Just start the WODs one cycle back (eg do Feb 9ths WOD tomorrow)and continue down the line.
That way you know in advance what the WODs will be because you can see them already posted.
You will be doing the WODs in order, with the same rest days, just with some advance notice.
Scott

Since you mentioned the rest days, I've been wanting to ask this for a while. Is it wrong to work out five and off two? That seems to be the only way I can schedule it right now. My CF days off are Sat. Sun. All this conflicts with my work schedule, gym being open.

My job allows 3 hours per week on the clock. I also workout on Mon. Tues. on my own time. CF is great for me, becasue most of them take around 30 minutes.
Side note - I've been doing this since the first of the year and loooovving it. I'm still subbing a few things, but it's great.

Toby,

You can always sub jumping pull-ups or gravitron pull-ups and dips durring your warm up. If you decide on jumping pull-ups you will still be doing the same amount of work as you would with a regular pull-up. Good luck and I hope to see you on the board again.

Coach, Nicole and everyone else that was involved in last weekends certification seminar at Crossfit One world. I just wanted to thank you all for a great time and to let you know I look forward to working with you in the future.
Thanks again!

I was wondering if anyone knows a good platform around the house to use for back extensions? Not able to get to the gym, and I'm not sure what to use.

Jake

Anyone seen the latest Men's Health? It's got an article of Gerard Butler, who plays King Leonidas in the upcoming 300 movie. The stuff he did for the role was very Crossfittish (unconventional was the word they used). Anyway, just motivational I guess.

"but can i be real?"
"be real son..."
"I mean, can i be REAL?"
"be REAL real son..."
"that man tried ta murder my father!!!"

-Dave Chappelle, black bush

Always fascinating how experience shapes an instructor's view of the right fighting stance. My instructor fought full contact, and was very heavy, lots of padding on his lower body, very short legs; his fighting stance was all about protecting his head, especially from high kicks. Then I was exposed to another instructor (good friend of my instructor) who fought in the ring - that guy was 6'4" and 165#, and his fighting stance was all about protecting his ribs (not too many guys could head kick him). Mr. Hackleman's experience is much different, and arguably more broad, than either of the two I've described above, due to the complexity of mixed grappling/stand up fighting. Additional threat axes, more compromises necessary and worthwhile in the hand positioning. Thanks for the vid.

Also, #15, thanks for the BFO (blinding flash of the obvious); excellent tip for those of us that want to follow the WODs but add more without interfering with the next day's WOD, very nice.

#16 - in one of the CF journals it talks about the design of CF, and points out that a 5/2 work/rest split is fine. As I recall, it may not be ideal, in that you may be getting to a fatigue level that prevents maximal stress/adaptation responses, but it is 'recommended' as a solution for those that cannot do a 3/1 split.

To # 1: In reply to your, "but I feel like we've been hammering the legs lately and that my arms could use more work. Should I supplement with some upper body stuff on heavy leg days??"

In the past few days of your "dabbling" Toby, have you not seen the:

1000 meter Row
45 pound Thruster, 50 reps
30 Pull-ups
Rope climb, 5 ascents
1.5 pood Kettlebell swing, 50 reps
40 pound dumbbell Hang power clean, 50 reps

Looks like a huge amount of "upper body" drills to me. Or did you miss those? Please remember that while CrossFit is scalable, its not meant to be "dabbled" with. "Commit and give a shit!"...as Coach stated this last weekend at One World.

"Being prepared for the unknown and the unknowable," is what this Program will help you accomplish...its not here to give you a better arm day. Midline Stability, Form and Function, Ground Based, Explosive, and constantly varied moves will win over an "arm day." Please, have a little more respect.

Coach LeClair
www.EliteFitnessBootcamp.NET

SUA SPONTE

#19, Jake, A friend of mine uses a wooden saw-horse padded with a packing blanket from U-Haul and then a piece of 2x4 nailed to the studs in his garage. this allows the user to set the saw horse at whatever desired distance away from the wall which is nice as I'm 6'4" and he's about 5'9" or so. This might not work if you don't have exposed studs, but it's a pretty cheap and efficient way to be able to do back extensions and glute-ham situps. Good luck

Great video. You could see Chuck in there.

wooooooohooooooooo I just found the CFWU, i thought of it as a unicorn! after reading the current post's that are here I kinda feel silly but anyways.

CFWU x 3
As rx'd 26:30

32 m 180

CFWU x 1

I subbed like this:

50 box jumps (~15")
50 good mornings with 10kg plate on chest
50 situps

21m 23s

Box jumps destroyed me, good mornings were OK, and situps fried me too. I was expecting something along the lines of 15 minutes. Lotta work to do!!

36yrs 175lbs

as rx'd 24.59

God bless chaps. Thank you for your sacrifice.

JonM

M / 37 / 185

As RX'd - Time 23:53

M/21/198lb

as rx'd: 20:40

20:14 - 800 meter rows, back extensions, glute/ham situps. Hams on fire....made rowing a struggle.

#20, Jake R

I put my bench up on cinder blocks and then anchor my feet with the molding under the window in my garage.

800m row subbed for run.
Otherwise as Rx'ed.
27:50 (Including getting in and out of the erg)

Back extensions slowed me down. New to seriously trying Xfit. What took me so long?

Function>aesthetics.

280#'s/43 yom

as rx'd 31:33 PR by several minutes.

800's on treadmill @ 2% incline- 10mph
Back Extensions- As Rx'd
Sit-ups- fingers interlaced behind head
Doing the sit-ups with the hands behind the head made a big difference on my time.
Last time: 21:36
This time: 27:29

CFWU (10), WOD sub'd 45lb good mornings for back extensions, 23m10s, felt truly crap today...

A bit modified due to working together and equipment.

1000 Row (-12 Outside)
50 PUsh-ups
50 Sit-ups
50 Back Ext
3:30 Stairmaster on high
50 Pups
50 sups
50 backext
1000 row
50
50
50
3:30 Stairmaster

total time 33:41 PJ/Glenn

#21-
Mark Twight, a Crossfit certified climber in Utah, was involved in the movie production for "300." He did something along the lines of athletically training the actors, atleast from what I've been told. Could be total b.s. If you are more curious, go to gymjones.com.

38/m/147

As rx'd 18:30

Movement to treadmill and getting it going again up to speed definitely added to my time.

Will

m, 6'2", 222
Jogged/walked @ .75 for wu, ran another couple 400m as wu (too much). Subbed 'supermans' for the BE.

23:43

Could have done much better on 800s, lame effort. I'll blame it on being distracted after a bullet ricocheted off the asphalt about 5-10 feet in front of us. I was trying to figure out if it could have possibly been a no kidding aimed round or just another stray round, and it was about 99.5% likely to be the later.

26m/200#

cfwu x 3 (10 pullups, 15 dips, squats, samson stretch)

17:43
only did 2 rounds, subbed swiss ball crunches for situps. had a pilonidal cyst rupture yesterday during the warmup, so i'm on antibiotics today, and i didn't want to push too hard.

Male 40 / 6' / 187#

Subbed jumping rope 5 min. for run...

30 min.?!

You've got to be kidding...I thought I was in better shape than that!

#25 LeClair, again thanks for the feeback, I realize we have done workouts that have been tough on the arms, I was simply asking a question to learn more about CF. If I looked at the last week's worth of workouts, I would say it has been tougher on the legs.

I'm not sure how "I'm not arguing philosophy with this comment/question" (an attempt to learn) could be misconstrued as a lack of respect...

For the most part, this forum has been great for beginners to ask questions and learn...

Another 25.22 minutes of pure pleasure to be sure

22:56, with supermans subbed for xtensions.

Big drop from just over 15 last time. Either I ran 400s last time or this hotel treadmill is more screwed up than I thought.

Subbed 800 M row for run

21:55

26/6'6"/180 lb
CFWUx3 (no back extensions or sit-ups; 5-5 pull-ups and 5-5 ring dips)

Michael - 21:17

#6-inspiring suggestion to add some HSPU practice

18:20
800m (sub 30m laps in gym x26 (yes I know it's only 780M but I ran the other 20m to the back ext station)

Found great use for that kinky thing they call Swiss ball- Back extensions raise the feet with a fixed, prone upper body

Sit-ups with 18# bar across chest.

For Micheal and cause I's a good boy today: Added HSPU practice afterward (#6s idea); and x2 ea. 30m crabwalk and bearcrawls.

Thanks LT!
Have a WMD day!

Still sore from last week's return from vacation. Subbed good mornings with 45# bar for back extensions and scaled back to 35 reps of the good mornings and situps. I used the abmat for the situps.

Time: 24:08
Age: 28
BW: 167

CFWUx3 (- sit-ups & back ext., sub ring dips for regular dips)

As Rx'd
21:07
Runs on treadmill, .5% incline (up a flight of stairs from back extension thing)

Umm ... odd question ... but are John's toe nails possibly painted black right there?

Does anyone know for back extensions is it better to use (buy)the incline (45 degree)back extension bench or the roman chair type (90 degree) bench?
Thanks in advance.

Toby
It all comes around and works together, believe me! Sometimes I feel like it's all legs at our cfgym. Then, I'm glad I've done all those legs when I have to run 2 miles up hill. Have fun crossfitting, it will definately prepare you for whatever is ahead.

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.

25 mins

"Michael" - as Rx'd: 19:55

Well, not quite as Rx'd...had to do situps b/4 B.E. in Round 1 and 3 b/c back machine was occupied. Does that really matter?

BW 173

as rx'd

15:50

Same time as last time, which is good because i'm getting over some sickness, so i didn't work my hardest. Runs on Treadmill: First 2 at 10 mph last one split between 11 and 12 mph.

bs 185

as rx'd

29:55

slower than last time, but had the correct equipment and did my situps slower to try not to use momentum as much and work my core and hip flexors. Not really running on treadmill, only between 6.5 and 7.5 mph at 1% incline. I hate running.

18:20 as RX'd (PR)

As far as upper body and lower body stuff goes, there have been alot of good points made. If you've been CFing for a short time, don't worry. It'll flip. There'll be a point where you wonder if your doing too much upper body and should take an extra day off. The human body is an amazing thing. It's capable of alot more then we know. Just so long as you train it right. Listen to your body. If you feel a rest day is needed take it. If your body hurts due to soreness, then you can usually push thru and look back and wonder why you've never pushed yourself that hard before. If your body hurts due to injury pain, then obviously stop. Seek help and rest. Sub and scale down if needed.

Play w/the CFWU. Do your PU's w/palms facing you (chin-ups) if your worried about those beach muscles. Do HSPU's instead of Dips, etc... You are only limited to your imagination. The main thing is CF is about Functional Fitness. The beach body will come w/that. On days when the legs have been hammered and I want to take a break, I usually ask myself,"If your legs were tired in combat/patrolling/finning/etc.. would you stop and rest for a day or switch to different activity? No, of course not!". It may seem wierd to some, but it works for me. Arrrgghhhhh!!!!!!

Get some, Go again!

40M/5'8"/180

t-mill run - should have gone harder
subbed #45 good mornings
26:48

23m/5'9"/182

31:25

time is inflated: treadmill speeding up, running up stairs, waiting on equipment...

F/29/138

25:51

subbed supermans for back extensions (lack of equipment!)

A bit of a run/jog on the 800s (6.8, 3.9)

As rx'd

29:33, 30 seconds faster from 2 mo ago

Rowing Michael:
David: 22:16
Leanne: 28:21

M/32y/210lbs

25:07 as RX'd

22:28 - 24 seconds slower than last time
runs on treadmill
situps unbroken
struggled w/back extensions

As Rx'd: 19:13 (pr)

Age 30, BW 182.5#, 5'10"

Subbed .5 mile on Horizon elliptical L5.

23:45. Faster than last time.

The elliptical is about cashed. Found a Concept 2 rower on Craigslist. It's an old model B that was in use at a high school... guy wants $375. Methinks this is too much for a machine that's 10+ years out of production....any thoughts?

Subbed 800 meter run for 800 meter elyptical machine.

24:01

16:13 as rx'd

#59

How do you get a treadmill to go faster than 10mph? All the ones I've used top off at 10mph.

Comment #54
"Does anyone know for back extensions is it better to use (buy)the incline (45 degree)back extension bench or the roman chair type (90 degree) bench?"

Roman chair is far better. I remember a comment from Coach to the effect that the other bench leads one to overextend the lower back (if you lower your upper body such that it's pointing straight down you've got 135 deg extension) which can lead to various problems in the lumbar region.

27yo 200lbs

27:12 as rx'd

no records being set by me today

3 Rounds
800 Meter Run (Indoor Track)
50 x Glute Ham Sit Ups
50 x Back Extensions

Time: 29:15

Time went up, but first time doing "Michael" since the Jan 17th posting of the great back extension vs. hip extension video. If you haven't seen it, you need to. If you're anything like me, you've probably been doing back extensions incorrectly.

Did "Annie" w/Back ext"
23:08 I'm terrible at double unders

3 x CFWU

2 rounds as rx'd

Last round, 15 back raises (back was killing me)

22:00

CFWU
As Rx'd
20:31

CFWU, first time doing 3 sets of 15 pullups unbroken since last May and rotator cuff problems.
Runs slow calves still aching from 10k.
800m 3:06
800m 3:38
800m 3:25
Total 19:15

#25 LeClair- Great quote from Coach!
My first post has been held because I copied and pasted the quote, so if it turns up apologies for the double post.

#71 Johnnylove-
I am in the same boat (no pun intended!) as you with the elliptical needing to be traded for a rower. While I have doubled my speed with the elliptical, I know I am not getting the same results as I could be with a rower.
I have heard that even though the C2's get older they are still a fine piece of equipment. If I found one for that price I would get it, of course after thouroughly testing it.
That is just my .02, I'm sure someone with a more credible stance on the C2's might have completely different thoughts.

Kate

#80 was Jim D. not Ji.

CFWU x 3 minus situps and back extensions, OH squats had good form and depth, jumping pullups as always.

3 rounds
800m runs on elliptical
50 situps
50 unweighted good mornings

Time- 38:56

My heel is still bothering and hurt doing the first 20 back extensions (really hip extensions) in round 1 so I switched to good mornings for remainder.

Kate

subbed good mornings for back extensions, glute ham machine occupied.
26:23
over three minutes less than last time.

27'07" Good mornings subbed for B/Es

27'07" Good mornings subbed for B/Es

I just realized after looking at my old time that I did it out of order. Oh well.

Kate

#74

Luckily, the gym I work out at has about 6 treadmills that go up to 12 mph. Most treadmills I've used top out at 10 mph as well.

21:51 as RX
runs on treadmill

Subbed 3min skip for run and 10kg bar for back extensions.

21:30

Despite doing only crossfit for the last 6 weeks and no specific ab work my sit-ups were very strong, which is always a good thing!

As rxd' 21:24

As rx'd

17:51

37 190
as rx'd...29 sec slower than 12/13/06

17:09

25:17 subbed 1000m row for runs, backside is toast!

27 mns

subbed 4mns of jump-rope for running,
50 good mornings with 40lb barbell for back extentions.

Yet another hour shoveling snow.

I can't wait for this weather to break so I can get out running. I suck at jump-rope.

I take solace in the fact I don't live in upstate NY. Where do you PUT 12 feet of snow?!

20.51
40 lb GM's for BE's
6.20, 7.38, 6.53

21:40 (PR by 3 minutes!)

Thanks Coach and Thanks to all the Heroes!

#74
How do you get a treadmill to go faster than 10mph? You get a more powerful treadmill, or you increase the incline for more intensity, or you run outside for best results. Nobody ever ran away from a bear on a treadmill

"Michael"
800M on TM
Sit-ups elbow to knee L/R (to protect sports hernia)
Back ext

18:41 (PR by 1:40, all exercises identical)

apolloswabbie #32: I WAS going to whine about the broken treadmills in the gym, but that "stray" bullet trumps me!

DJ #62: spot on, as usual.

D.

32male, 6', 200lbs.

18:27

#21 and #40,
a buddy of mine and fellow crossfitter told me about the training for "300". If you go to the following link, then scroll down to video journal #3, there's some video of their workouts (sorry, couldn't send video link directly).

http://300themovie.warnerbros.com/video_journals.html

One guy in the video raises the question whether your workout makes you nervous. Before crossfit I would've found that idea foreign, not now though; the WODs give me butterflies everyday.

23:00
Get Some!

run performed on treadmill. 35:56

Got interuppted by a fire call.

Finished when returned to station about 10 minutes later.

Approx. 21:00

Ran around apparatus floor

23:53...did "Mikhail" instead..

Row 800 m
50 GHD ext's
50 GHD sit ups
Run 800 m
50 GHD ext's
50 knees to elbows
100 double unders
50 GHD ext's
50 sit ups unanchored

19:22
As RX'ed. The dude at the gym thought we were crazy running out the front door and coming back in 3:30 min later.

Scaled back to 35 exts and situps.

completed in approx 29:33

this includes time to reset the treadmill to speed and distance after rounds 1 and 2. Ext and situps were broken sets.

Fat Mike's Rule #47: Don't CrossFit after dinner on steak and shrimp night.

"Michael" as RX'd

20:57

Almost tossed a "shrimp salad" all over my new shoes.

35/M/215#
22:56
sub good morning for back extensions
no breaks! yippie!
ran around indoor track at the fitness center dodging joggers and talkers.
Cheers!
Doc

26:31 and that's with skipping the last set of hyperextensions.

situps decline on the 3d rung.

800's dreadmill style, 1.0 incline: 3:31, 3:50, 4:11

throbbing lumbars killed the back extentions & made the last 2 runs suck a lot. guess i found a weak spot. Amazing how difficult those were after all that 225lb DL earlier.

TOBY, I am quite new to CF also and at first i thought that lately there was not enough upper body, but then i realized that i just wasn't used to NOT being chronically overtrained in that area. YMMV of course. Also, so far it seems that there is a bit of cycling of major lifts & there is probably more upper coming in the future.

Just my $0.02

last time I did a reduced effort WOD

before that
050929

Sub row for run, sit-ups with abmat-type piece of equipment, unanchored

27:08

I always row faster than I run

this time
070213

sub treadmill, 1% incline, 0.50 mi for Run 800 meters
sub 20# DB good morning for Back Extension

36:15

no ab-mat this time with Sit-ups

20 M 140lbs 5'8"

as rx'd 13:54 (-6:26)

as rx'd 21:45
tested right knee with runs, ran slower than I normally would
need to push harder through the back extensions

Darrell- Good job on the PR bro.

I will wait for the punishment on my upper half patiently.

Thanks for all of the reponses.

Modified CFWU x 2
4 x 55# OHS
1 x handstand hold (10 sec, 15 sec)
10 x pull-up
5 x dip

"Michael"

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

Total time = 22:14 (PR by 1:14!)

RIP Lt.

45yom/179

as rx'd

22:12 PR (previous 12/06 24:30, 9/06 32:00)

Get some! Go again!

Thank you Heroes!

variation

12 min@ 7.5 - 8 mph
intervals to 30 min 1 on 1 off @ 10 and 8
150 situps
150 back ext

19:39

First time under 20 min. The last run was miserable.

CFWU x3 (-sit ups)

Time: 20:48
Erin

17:45
runs on treadmill
anchored situps

As rx'd

23:10

25:40

Trying to be smart and not overdo it, so I did:

2 rounds of

25 box jumps 50cm
25 knees 2 elbow
25 Goodmornings w/20kg bar

5:50

Nose gave away all sorts of stuff during and after... well.

Forgot. Hard fingerboard session after. Climbing trip to Switzerland coming up in a week.

25:21 as rx'd

ran inside on treadmill

(feel tired today)

32/m/240

17:05
sub 800m row

subbed 25kg good mornings for back extensions.

28:00

Running is still a weak link. Along with situps. And good mornings.

What are "good mornings"?

41 yr old female
5'5" 128lbs
CFWU took out sit ups and back extensions, subbed with push ups... 15x3 each. Still doing jumping push ups! :-(

"Micheal"
Three rounds for time:
23:51 minutes.
Ran outside 2 laps each time on the outer lane. 5 xs on the inner lane equals 1mile, I think I went a little further than 800meters each time. Better over than under right?
Question?????
I had to take a little breather on the back extensions, but they seemed to get easier each rep?
20/15/15 then 30/20 then 40/10. I only stopped to shake my legs off a second and pounded out the rest. Is that okay?
Also, are we counting the time it takes to "walk' (not allowed to run in) in from the track back to the room where we are doing the sit ups and back extensions?

oops, I ment jumping PULL UPS! Sorry.

Ok, I must be way out of shape! This is the second time I've done CF's WOD and didn't do the warm up, however it took me 50minutes to complete RX'd 3 rounds of 800m run, 50 sit ups, 50 back ext.

The third round I fast walked the 800m...is this normal for a beginner?

39 M 195#

M/30/191

CFWUx2 (-back ext and abs)
Michael as rx'ed
17:15
Last set of back ext was 5's

32/m/6'2.75"/180 lbs

4 time doing crossfit

Full CFWU: 11:00 mins
WOD as Rx'd: 22:59

19:41

As rx'd

I meant 4th time doing crossfit.

You got to love the simplicity of the stance that John Hackleman talks about. And you surely can't argue against how effective it is.

As rx'ed

25:12

(situps done w/out anchor)

Moto_Mike-

Nothing here is normal. What did ya think about the back extensions, eh? I've promised to never underestimate the back extensions again.

Try to get the CFWU done first. It is a very unassuming aspect of the WOD, but a key to progress.

Good luck in your training,

-K

M/37/17

Didn't feel terribly strong today (hard Kung Fu class last night), but did a bit better than last time: Instead of subbing 3x25 for the back extensions, I did 50, 25, 25. Back was throbbing while doing it. Not much improvement, but some. Otherwise as Rx'd.

28:52

27M / 170

800m on treadmill. Otherwise as rx'd.

19:53

as rx'd, 24:04

had to wait for a couple minutes for first round of back extensions. lack of stamina on last round of situps killed my time.

36:08 time sucked. My quads were screaming for some reason.

Age 34
BW 146#

As rx'd:

20:25

29/5'11"/180

800m on treadmill (all between 3:30 and 4:00)
Back extensions killed me... I think I have a muscle imbalance (30/15/5, 20/15/10/5, 20/15/10/5)
Situps (30/20, 30/20, 20/15/15)

35:00

lots of subbing, no gym

3mins burpees with press-ups
50 sit-ups
50 back extensions on floor

14:41

counted roughly 50 burpees in the first 2 rounds, stopped counting in the 3rd round to focus on keeping going and staying with the music - fight music by D12

"Michael"

3 rounds for time of;
860m run (2 laps of Mill)
50 sit ups (AbMat, anchored)
50 back extensions(Glute Ham)

22.41

as rx'ed: M/26yrs/170

My watch battery died somewhere around 18 minutes. SUCKS!!! Would have finished around 22 minutes or so.

Austin Fire E16

Cameron 28 195lbs
22:48
TJ 28 165lbs
18:32
Mikey 37 180lbs
18:56
XOCH 31 125lbs
17:41

Hey, I have been doing crossfit for 8 weeks and today my time was about 28 minutes. I was wondering is that good? Bad? In between. Was going to see what the pros had to say. The back extensions killed my time... my lower back was screaming.

800's on treadmill @ 1.0 incline
situps anchored

22.04

treadmill 1% incline .5 mile
back ext
anchored sit ups

23:37
improved over 3 min.

20:58 as rx'ed, runs on an indoor track, slightly shortened to factor 2 floor trip to weight room. Last time 18:12 but runs were on a treadmill and I stopped my watch on the stairclimb which had the faint aroma of cheating. Today's slower time may be purer, and I sound like a sanctimonious so-and-so. Thanks, Coach! BW:174, YOA:58

M/26/180
CFWUx3
WOD as Rx'd
21.02

Comment 140 "Nothing here is normal".
As a newbie, I'm finding this to be really true.

Serious volume and intensity are shocking my system. And making my morning workouts a whole new experience.

I have to say though, that this philosophy makes real sense to me.
Mix strength and endurance.Train movements, not muscle. Force intensity by timing and competition. It's all real world stuff.

Standard weights are a good thing, but you have to have more than that, in my opinion.

I still stink at pullups. I'm still learning a lot of the movements. I'm still out of my comfort zone. I'm still improvising solutions to my equipment deficiencies (dbs only - and only up to 85lbs/each, no rope, low ceiling in my basement for the most part, etc. etc. etc.).

Results aren't really showing yet. But I'm being pushed in a way that I haven't been in a loooong time.

21:01

3x
good mornings
anchored situps
run around block 800m

25min 45sec. (previously 28min)

run : 14kmh treadmill
situps : 2 set on lat pulldown machine, 1 set on swissball
back extension : swissball

Modified OPT "mikhail"
Row 800m
50 GHD back ext
50 GHD sit ups
800m Run (treadmill at 1.5 incline)
50 GHD back ext
50 knees to elbows
100 double unders
50 GHD back ext
50 anchored sit ups

31:15 - killer especially the double unders at the end. I am usually very good at these when fresh but suck when I am fatigued.
Energy level a little off today too which didn't help.

I arrived late to the gym today, and thinking I had this thing licked, did the CFWU twice without the situps and back extensions.

That left me without enough time to finish. That and the fact I was running like the Scarecrow in The Wizard of Oz after the second set of 50 back extensions...

M/38/185

800m x 2
50 situps x 2
50 back exts. x 2
18 mins.

More better faster

New to CrossFit.This was my first stab at the WOD.
This is good stuff!! My back will be a little tender tomorrow.

CFWU x3 (-back ext)approx 13min
WOD as rx'd 28:07

M/36/197

cfwux3rds dips,pushups,squatsx15 kipped pu's 5,8,8

wod as rx'd
800 m on treadmill 9, 9.2, 9.4
50 situps broken (20,20,10-25,15,10-35,15)
50 ghd back ext (20,15,15-25,15,10-25,15,10)

total time 30:35 3 minutes faster than last time
sidenote: (treadmill faster 8.0 to 9 and up, but incline down from 2.0 to 0)

M/20/5'11"/159 lb

As RX'ed

27:41

22:29
treadmill runs

As Rx'd

21'15"

28/M/185
CFWUx3

Last time: 21:43
This time: 23:54
The difference, Back extensions instead of good mornings. I'll be sore tomorrow.

you guys are fast.

~27 min for me

as rx'd
20:29
Rick I just finished a planned week off, its good to be back.

29:00

cfwu x 3

3 rounds
400 meter run
25 situps
25 back extensions

17 minutes

first crossfit workout

M,36,195lbs, 23:00

38:32
subs: 35 back extensions, 35 crunches
r1: 10:39 (did situps, not crunches)
r2: 14:43
r3: 13:09

44/175

As rx'ed: 21:58, PR by 2:47
Runs on mill @ 1%, 6:58, 7:08 and 7:18 paces
back ext and situps on GHD, situps unbroken, back extensions partitioned frequently.

CFWU x 2

Subbed 800m row for runs bcuz of snow

21:37

as rx'd
31:13
lower back was screaming from run on tread and extensions. All sets broken

M 175lbs 23yrs
CFWUx3
24.26 as rx'd. I lost time on my last run.

40 yom/71"/207

29:12
back extensions and situps were broken sets

38/175

40:00

Just started CrossFit 3 weeks ago. Is it normal to feel dizzy and light headed after these workouts?

32:00

male
46 yoa
6'1"
191 lbs.

CFWU x 3
.5 mile treadmill @ 1% incline X 3
50 back extensions X 3
50 sit ups X 3

29:40

Male
190/43yoa

Just Started Xfit Workouts

No CFWU
Treadmill 800m @ 8 min/mil pace
b-ext 20/s-ups 20
b-ext 15/s-ups 15
b-ext 15/s-ups 15

Treadmill 800m @ 8 min/mil pace
b-ext 17/s-ups 17
b-ext 17/s-ups 17
b-ext 16/s-ups 16

Treadmill 800m @ 8 min/mil pace
b-ext 17/s-ups 17
b-ext 17/s-ups 17
b-ext 16/s-ups 16

Start 4:25-5:04= 39mins
PS. Lost my COOKIES (lunch,gaterade,water,shoes)

Had a broken workout today. Was tired.
29.26.61

Howdy,
Work
{Ride (Airdyne)2 miles at level six (5:31); Then a warm-up to next bout- (PC 85kgx3, Press 55kgx5, and Pull-upx10)x10 (22:00)}.
Bdw. 84.4kgs...

55 y.o. 156 5'10. 22:02 as Rx'd.

I wonder how people arrange to run a 1/2 mile and also have access to the back extension "machine."

In my case I used a treadmill and had to run up two flights of stairs to get the extension machine and do situps. All of which costs time. (The treadmill takes about 20 secs to get up to max speed) When 5% or even 10% of your total time is used just getting back and forth, it's hard to know how to compare posted times.

16.35
as Rxed
Runs on Treadmill Incline 2 Speed 15.5~17.5
Sit Ups unachored on Ab Mat
Back Exentsions unachored on Ab Mat

When I saw the WOD this morning I thought "it's an easy day". Needless to say the WOD hurt me.

29.49 subbed Good Mornings for the back extensions

21.12 as rxed
(19.28 still pr)

Neil(49) & Ellie(52)

5 min warm up on X/trainer + CFWU X 3

X/trainer "Michael"

X/T 800 mtrs
50 back extensions
50 situps Feet held

Neil 23.48
Ellie 19.44

The Dirty Dozen continued

Myth #2 Muscle turns to fat when you stop training.
Muscle and fat are two completely different types of tissue, you can lose or gain muscle tissue and you can lose or gain fat. But you can't change one into the other. When you stop exercising completely the muscles involved in that exercise atrophy(shrink). At the same time, you'll also be burning less calories, so if you don't reduce your calorie intake accordingly, you'll gain fat. With smaller muscles and more fat covering them, it's easy to see why people to think that their muscles have turned to fat!

To be continued.

BRANDY:female
BWT:185
TIME:1:04::22
FUN FUN FUN

CFWU x3

WOD
:23::40 (On treadmill w/encline 1.5%, Sit-ups done w/hands on head & finger locked)

Religated to the Treadmill today due to thunder storms here in the Redneck Riviera. Took it easy and went slow due to some knee pain left over from either the 10k or a grappling tourney this weekend. Either way, it was slow. Partly due to the treadmill, but mostly due to me being a Delicate Flower. Will have to wait to go for a sub :19 another time.

Get some, Go again!

Run to gym - 1:32 (new record)

Sub'd 1000m row for 800m run (shin splints and knee)

Otherwise, as rx'd - 26:49

42 yom/160

as rx'd

24:18

39yom, 5'6" 165#
CFWUx3
WOD
27:25. Had to substitute .5 miles on elliptical due to achilles tendinitis. Sucks, because takes me six minutes on elliptical--I've never run 800m that slow before. According to the doc, I won't be running for a while, though.

1/3 cfwu, burgener wu
As rx'd, 32:36.
I understood the sits to be GHD. All runs on TM @ 9.5/.5% incline. My GHD machine is not quite made for it, so the pad where you hook your ankles, is slightly lower than parallel for sits and BE's. I think this makes both the sits and BE's slightly harder.
Kelly Moore, rockin' away as always.

6'1",32yo,198lb
CFWUx2
pull-ups(kipping)
Dips(ring dips)
subbed sit-ups, parellette work L-sit,ball planche 3 sets(10-15sec holds)
Michael, as rx'd 31:42

Heroes Workout in honor of Lieutenant Michael McGreevy. See http://www.arlingtoncemetery.net/mmmcgreevyjr.htm.

Knee is a bit sore and stiff, so sub'd 100 cal worth of work on elliptical. Took about 5 minutes on the elliptical per round plus walking time from where back extension device is located to e machine (about 50 yards).

Time 35:29

Back raises - rnd 1 & 2 staight through. Rnd 3 30/20.
Sit ups were broken into sets.

20:03
Sub'd workout with 800m rows and good mornings w/45lb bar.

Just a few days ago I saw a video on here about the differences between various methods of doing dips. I can't seem to find it now. Does anybody have any idea how I could view that video again? Thanks.

relearning running since apparently heel-toe is wrong. B/E were killer
31 min

Neil
Three rounds for time of: 18:50
Run 800 meters
35 Back Extensions
35 Sit-ups

James
Three rounds for time of: 18:02
Run 800 meters
35 Back Extensions
35 Sit-ups

49 yom; 228#; 5' 11"

I jumped rope for 4 1/2 minutes instead of running (lousy weather and at home; time it takes for me to run 1/2 mile).
50 supermen unbroken
50 situps - unbroken, but arms flying around

Time - 26:49

29:52

M/23/173

As rxd 20:28

Subbed 1000m rows for running
23:01

Phoned it in a bit, honestly, and still improved my time, even with changing hip extensions for back extensions. Guess I'm getting more fit, but I wish I'd had more to give today. Tomorrow is another day of course!

BW 128

800m run outside
50 BE over fence
50 situps, feet under gate

25:16, compare to 26:17 in december. With more effort today it could have been even better.

#198

See Sunday, 070204

ran mile and a half before work, gonna do the wod after work.

21/6'3"/230#

34:52

felt slow today, expected better

26:27 Icy and I couldn't run outside. Subbed 4 min indoor bike trainer sprints for 800s. I also did good mornings with 45lbs. This one always seems to take longer than I expect. Maybe it is because I go slow on sit ups and back extensions to avoid injury.

29:47

Round 1- 25 SU unanchored w/ 20lb med ball; 25 regular anchored

Round 2- 25 SU unanchored w/ 16lb med ball; 25 regular

Round 3- 20 SU unanchored w/ 16 lb med ball; 30 regular

22:57

CFWU
and as rx'd...Michael

36:40

29m50s for "Michael"

as rx'd 24:15.
then did 50 burpee's/24 inch box jump.

28/F/105#

as rx'd

19:26 (PR by 4 seconds!)

runs on treadmill

28 y/o 170 lb 5’10” approx 11% bf
Warm up: Samson stretch, shuttle run, Samson stretch.

"Michael"
Elliptical 800M: 1-1-1
Back Extension: 50-50-50 all sets broken
Sit Ups: 50-50-50 all sets broken

Time: 39:17

Subbed elliptical machine for running, -5°F wind-chill today. Went until distance meter on elliptical read “1.0” each time, not sure if that is supposed to be 1 mile or what, but I figured I was on it for about the same amount of time as running 800M typically takes me.

Compared to 061213: 45:41. Some of the reduction in time is probably from using the elliptical instead of running, some if it is probably from not having to run up the stairs from the basement to get outside to run.

43 yoa / 200lbs

as rx'd

27:00

34:48

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

#71 Johnnylove
I purchased an old C2 Model B a few years back-it works fantastic! when I got it, I replaced the sprocket assembly(and C2 sent extra parts too!)for about $20, and I was good to go( I picked mine up for $100, so I think the guy is asking too much) but they really are still a great machine-you can't kill it!

155# 38M
CFWU x 3 (-Sits and BEs)

3 rounds of
Stairmaster x 5min
50 Supermans
50 Situps
27:38

rowed 1,000's
gh sit & back
floor sit &back
gh sit & back
30:30

Modified Michael -
800 m row
50 kettlebell sumo deadlift
50 10 lb chest press
42:02

brandX's pack version:

3 rounds for time of:
800m run
35 ghd sit ups
35 back extensions
Time: 26:33.73

25:35 everything as rx back ext. were fun

29:44

TSC prep: worked TSC pullups, weighted and unweighted.
kb swings, singles and doubles, and kb jerks. See log for details.

47yr old 198lbs

CFWUx 3 sub push-ups for sit ups & back ext

WOD sub 1K row for the run

27:00

Feeling good!
ratt

28:33

Sup yall,

Well it's a free bee tonight! finished the workout and crawled over to timer to shut off and yeah.... didn't start! Sorry BBH no time for compairison. I sent ya an email back.

Yet again cardio will be my friend (yes it will yes it willyes it will!)

Cheers stay warm (snow storm here)

Mark

24:38

Total: 22:00 at 400m

Sit ups have become much harder due to this nice tire I've been putting around my waist for the last few months.

1. 6m 17s
2. 7m 47s
3. 7m 56s

Did Jackie instead, didn't get a chance to work out last week....too much ice skating...Jackie as RX'd, except subbed 100 sumo high DL's for the rows...16:51...first Jackie ever. Evil little thing...

Just got back from the CrossFit Cert. in Ca. I've got to say that I haven't seen a room full of athletes so fit and so enthusiastic in a long time, if ever.
Great instruction, great atmosphere. I'm thrilled to have had the opportunity to meet all of you and work with some of you.
Now, after I heal up, it's going to be-"1,2,3,Go."

Subbed 800m row, 28 minutes.

BW 135

as rx'd

16:03

Did regular hypers.

Joseph
24 minutes
Joy Beth 29 minutes

23:18

DID WOD AS RXD IN 31:05 MINS,

Sub'd minute and a half of planks for back extensions... otherwise as RX'd

16:49

23:27 as rx'd

Emmett (M 6'1" 161# 21yrs)
W/U x1
19' 58.19" as rx'd with "hardcore" situps

24:16. 56 sec. slower than last time. Ran slower after a "rest" day of 1 hour ultimate frisbee. 1st set of BE and situps unbroken.

27:57 w/ anchored sits (sets 2&3), treadmill 8, 8&5.5, 7 mph vs
27:27 on 12/13/06
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

10 min ellip wu 16/16. hr avg 136, hr max 171.

as rx'd
28:20
situps unbroken, back extensions broken 30/20
feeling a little sluggish after donating blood last night

When I started Crossfit late in 2005 I did Michael a few times back at my old YMCA that has the crappy old glute ham bench that I have to throw a pad over to protect the massive Charlie Horses it gives you on your quads BUT the range of motion you use may be a little shorter. That YMCA has an indoor track, too, which I think is better than the treadmill.

So today I went back to said YMCA to give old Mike a go and I beat the crap out of my old running outdoors up OPT's driveway PLUS I beat my most recent time running on a tread but with the better glute ham. BY ONE WHOLE SECOND!!!

20:10 as rx'ed. Woo. Hoo.

49/198/6-4

23:12 as Rx'd.

25:25 Subbed 3 min stationary bike for runs 'cause I did a 10km run last night (catching up after a week off with the flu)
Regards,

bw: 185

Subbed 800m row for run and 45# good mornings for back extenstions.

21:07

subbed 50 bodyweight good mornings
Time = 24:56

CFWU X 3

WOD as Rx'd
33:09

Broken sets on all SU & BE.
I'll have to say in my defense for this sucky time that I did it with bruised/broken? ribs and two sprained/broken? toes I got from a spectacularly misjudged boxjump on a stack of floormats last Fri. Sit ups didn't hurt my ribs, BE's didn't hurt my ribs, RUNNING f*%*in' HURT MY RIBS! Who knew the ribs absorbed that much shock during running?! (They hurt as I lay typing this.)
Also had to listen to the peanut gallery of other trainers at my gym talking about my WOD, as per usual...Dear Benny, please go get stapled on the bench press.
Love, C.

21:48
sub 1000m row for run

23/M/6'0"/165#

as Rx-ed
24:19

23:55
Off by almost 2 minutes from my last effort. Running out of the gym, dodging cars competing for park spaces made it interesting. Back extensions made it miserable and sit-up were a respite.

i did wod as rxd in the track 17min 32 sec sit ups and back extension on the towel. thanks everybody for the inspiration. juan

Breeeeeeeeeeeeeeeeeet, where arrrrrrrre youuuuuuuuuu??

Same goes for you, Kent!

25:10
subbed supermans for back extensions
all exercises performed IN THE SNOW

1st rnd 6:07
2nd rnd 6:07
3rd rnd 6:40
total 18:54

Used abmat for back extensions and sit ups.

31:48

Just got turned onto CF and decided to try the WOD for the first time today. Insane.

26'02"

I hurt. Thank you.

First CF WOD...used a large exercise ball with my legs wedged under my car for back extensions. Sit-ups not anchored, I guess I should find a partner in crime.

26'12"

as rx'd
24:18

Just about wuss'd out on the wod today because I was dead tired after vball. My protege Kyle, who I got turned onto CF and Zone diet, beat me finally. I was hoping this day would never come...

Male / 48 yrs / 174lbs / 5'10"

"Michael"

Three rounds for time of:

Run 800 meters sub 30 burpees
50 Back Extensions
50 Sit-ups

24:10

50 yo male 185

18:33

ab mat situps

33m/180#/6'/CF34

12rep CFWUx3

"Michael" - 26:58

TM@1.5deg
Supermen
Anchored Situps

Some waiting for treadmill to spin up and get from it to the next room with a mat to do the others. Started way too slow with first round of Supermen. Felt really good. Go for 20min next time. Need more of these workouts with long sprints!

Comment #140 Kevin,

The back extensions were murder! They seemed to make the next two runs very hard to do!

CFWU
23:18

29/185

19:49 as rx'd (PR by 2:01)

Eliminated all arm movement in the situps and gained about a minute on my time.

21:44

-D.

18:15
Sub'd row for run

a humbling new beginning...32:13

M / 19 / 205

subbed the back extensions for an exercise i don't know the name of, but i call it the back raise thingy. You lie face down and just raise your chest up with your legs pinned.

800m run
50 back raise things
50 sit ups

A pathetic and painful 34min. STACKS of work.

Any suggestions for improvements?

BW 59kg

run 800m (treadmill)
50 good mornings (~7kg EZ Curl bar)
50 situps

27:10

28:01
goodmornings subbed for back ext.

as rx'd 22:47

big pipe: had to modify, 3 rds 1000m row and 50 situps, 20:30

27 min

Been doing CF for about 2 weeks. I've been scaling back the RX'd weight, especially on the more intense leg WOD's. Since the 2/9 WOD (run 10k) I've been having some knee pain w/walking and running. From reading and talking w/others, I suspect my ITB (lateral condyle pain/stiffness). I'm REALLY eager to get back to the WOD's. Any suggestions?

30 yo 6-2 179.5 M

Started 5x5 strength training today

BS = 95-105-115-125-135
Press = 45-65-75-85-95

Michael = 22.40

2 Minutes off of my best time. Due, mostly to taking some time off of metcon work. My weakness on this WOD is the running. I cant complete the 2nd and 3rd round of running without walking portions of the circuit.

Nick

WOD as rx'd ~29 minutes

GHD for back ext and situps, situps were hand to floor

I was sucking wind the third round, thought I might toss my cookies...at the end I was totally incapacitated for about 10 min. Anyone else get headaches or lightheadedness from this? I feel like it's from the situps/back extensions and the blood rushing to and from my head. Am I doing something wrong?

34/180

21:53 sub rowing for the run. The knee is healing and gettting better another week or two and I'll be able to run. It felt to do a WOD even if it was modified

800m runs on treadmill
1 set of GHD sit-ups, 1 set of regular sit-ups and one set of knees to elbows
22:09

M 41 YOA
6' 195 lbs.

27 min. 20 sec.
completed immediately after doing 2/14/07 WOD (took about 3 min. rest after first WOD).

cfwu x3 -situps and back ext

19:00

unanchored situps

Specialist Woods

24:00

23:00, plus or minus a couple seconds... timer got a wedgie.

21-15-9 of:
Row Cal.
PU
DB Th #60
SL Ball #30
GlHE
BJ
KB 1 p.

18:11 as Rx'd
24, 5'8, 185

Run on Treadmill
Situps unanchored
25:21

As rx'd - ran on treadmill 9.2 @ 2%

18:07 (2:20 better than last)

16:48
Runs on treadmill.
Subbed supermans for back ext.
Need to get a GHD.

1st ever WOD! :)
38 min 40 sec

28:00

21.47 but had to run upstairs for my back extensions. Probably added a minute to my time.

33 yo 6'4" 205

23:41, runs on treadmill

Complete 5000m row, 22:22

Brandon - 26:33, 4 minutes slower than last time. I did all 150 situps fully though with feet anchored this time as opposed to crunches. Also slowed by old dudes with poor track etiquite!

Marie - 36 min

27:36 with anchored foot full ROM situps, and subbing pushups for back extensions

34:50

BW: 215

As Rx'd
Subbed good morningns for back extensions

16:19

Un-anchored situps, and super-mans @ Visalia airport

19:21

Jeff- As rxed 22:32 unanchored abmat situps -runs outside
Charity- As rxed 19:13 unanchored abmat situps -runs outside

bw 149#
18:58

first posting--crossfit since Dec 1 2006

track (BCB) all 3 under 345
back ext--nearly unbroken--finish high
situps anchored (2) (1)anchored on bench

28:54 (time from track to b/e and back extra time)

Wow. Did this ever go off the rails. On previous attempts, I had belatedly discovered - via Shari's video - that I had been doing hip extensions rather than back extensions. For this attempt, I tried to do strict form back extensions. In the middle of the first round, my back was cramping. By the start of the last 800m run, my back was in spasms and I had to abort. Time 24:52...

25:08

Slooow, but this was the first time I actually completed the whole Rx!

CFWU
As Rxed: 38:00

fem bw 140#

28:27 as rx'd

33 yom 180lbs
As RX'ed 16:37
Still sick after a 3 day rest. CFWU 10:37

as rx'd

27:30

did 15/1, 14/2, 13/3,...
33:06

33 min 46 seconds...I hate running...subbed 45 lb bar good mornings for back extensions...every time we have high volume situps like this, I get a quarter-sized strawberry on my butt cheek....anybody got advice on how to prevent that?

61, BWT 283."Michael"

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

Last time: 44:10, this time 49:43. Run/walk was much too slow, but I was having trouble breathing. I think it's my body's revenge for all the junk food this week!
Treelizard, nice to see you back!

24:19
1000 meter row
50 back extensions
50 abmat sit ups
3 rounds

34/m/511/190

As rx'd, wore a 20lb weight vest to mimic duty belt/ballistic vest/boots

800m run: 3'50"
50 b.e.: 1'38"
50 situps: 2'28'
800m run: 4'04"
50 b.e.: 2'01"
50 situps: 3'00
800m run: 4'09"
50 b.e.: 2'06"
50 situps: 3'14"

Total: 26'30"

weather too good today!! sub'd kayak and longboard paddling chasing after my two boys along with a short dirtbike evening session...

800m on treadmill

rxd 25 min

((plus or minus a few sec,, using wall clock.)

as rx'd

total time 19:27

Rowing Michael 24:03..

Above #316 1000 meter row..

done on thursday: 33:08 min
like I am starting all over again. nowhere to go but go faster.
have fun, Johan

27:30
as rx'd.

My back is numb.

29:00

Age 51/BW 240#
subbed 1000 meter row
otherwise as Rx'd (25 minutes even)

32:11
Ran 6:35-6:50 pace each ru