April 19, 2007
Three rounds for time of:
Run 800 meters
50 Back Extensions
Post time to comments.
Compare to 070325
U.S. Marshals Service - Special Operations Group, Baghdad
John Hackleman, Left Hook - video [wmv] [mov]
Posted by lauren at April 19, 2007 6:37 PM
Sweet! I love this workout.
Can someone explain what this group is and what they do over there? (In the picture)
"After I throw a hook they're either duckin out of the way, they're backing up, or they're unconcious."
The guys in the picture are the U.S. Marshals Special Operations Group (SOG). They are doing a lot of the same things that the Marshals do here at home. They do dignitary protection, court security, prisoner transport, and witness protection as well as fugitive investigation and apprehension. They are also a very well trained "SWAT" team. I am sure that there are some other things that they are tasked with doing because they are very flexible in their capabilities.
Crazy. I never knew we even used Federal troops like that overseas. I thought it was either mil or private contractors?
Some badass dudes though
Most all of the Feds have someone over there in some capacity or another. ATF, DEA, FBI(HRT), etc. There is plenty of work for everyone.
We just had a Law Enforcement Career fair at WSU and the Marshals really impressed me, more than most of the other Fed law enforcement, USSS aside. The talked about their SWAT guys being in Iraq and I had the same reaction. Pretty cool.
Well this was my first attempt at an "official" WOD and I gotta say... I LOVED IT!
Not sure if I pushed it to my limit or not, but it was definitely a good start, and just feels good to tackle my first WOD. I will most definitely be back.
Oops... forgot to post my one little substitution (sort of)... I only had my wife's stability ball to do back extensions over. And my situps were sone flat on the floor Glute-Ham style (don't have the fancy rack).
WOD from yesterday,
Subbed SDHP (50/rnd)
75lb hang power snatch x 21
This was quite a bit harder than I would have thought. I think I muscled the first round too much. As I got tired, the hips had to pick up the slack. Weird.
U.S. marshals a big presence in law enforcement — even in Iraq
By PAT MILTON, Associated Press Writer
NEW YORK — The cowboy hats and horses are long gone, distant memories of a Wild West frontier where justice was dispensed by U.S. marshals named Bat Masterson and Wyatt Earp.
In the 21st century, the nation's first lawmen have a broad global mission, capturing fugitives, protecting judges, running the Witness Protection Program, and even training Iraqis.
Deputies for the U.S. Marshals Service protected witnesses during the historic trial of Saddam Hussein and assisted the American military in transferring the deposed Iraqi leader to local authorities for execution by hanging.
It's a long way from home for the law enforcement descendants of Earp, Masterson and "Wild Bill" Hickock, members of an agency founded by George Washington himself. Since 1789, the U.S. marshals have gone wherever the action is.
For Paul McErlean, a deputy U.S. marshal who grew up on Long Island, that meant escorting a shackled Saddam from cellblock to court during his trial.
"It's been a wild experience," McErlean told The Associated Press from Iraq. The 30-year-old New Yorker is one of several marshals who volunteered to train Iraqis, hoping to secure the integrity of a justice system riddled with corruption and fear.
Iraqi courthouses are routinely bombed, and more than 60 judges have been killed. Judges travel with no fewer than four bodyguards, McErlean said. The heightened security still wasn't enough when the marshals' Iraqi interpreter was ambushed and murdered after nearly a year of service.
The marshals in Iraq are one example of the service's expanded global role since Sept. 11. But the core mission remains the same _ tracking down fugitives and providing judicial security, said Joseph Guccione, the U.S. Marshal for New York.
U.S. marshals a big presence in law enforcement — even in Iraq"Getting bad guys off the street, whether mobsters or terrorists, remain a priority," said Guccione, sitting in his office in the Manhattan federal courthouse.
A reminder of the constant threat to federal judges came two years ago when the husband and mother of U.S. District Court Judge Joan Humphrey Lefkow were found dead in her Chicago home, slain by an unemployed electrician angry over Lefkow's dismissal of a malpractice suit.
Judges across the country are now offered enhanced home protection including the use of a high-tech surveillance system.
Deputies scrutinize blogs and chat rooms and closely communicate with other agencies, sharing intelligence and trends.
Guccione, whose district covers Manhattan, the Bronx and the northern suburbs, joined the Marshals Service 15 years ago. His interest was piqued as a child through his fascination with the Old West and the early roots of "America's star" _ the five-point star worn by the marshals throughout their storied history.
"Send in the marshals" became a familiar order, given by presidents and federal judges, to establish law and order amid crisis _ from the famous gunfight at the O.K. Corral in 1881 to rescuing victims during the World Trade Center attacks.
Danger often is only seconds away.
"Many times we have to kick down doors not knowing what's behind them," said Eugene Corcoran, U.S. Marshal for New York's Eastern District. "The person on the other side is not happy to see us. We are the only thing standing between the fugitive and freedom."
Corcoran was appointed to head the district covering Brooklyn, Queens, Staten Island and Long Island in 2003. About 200 deputies are assigned in both federal jurisdictions in the New York City area.
The nation's top manhunters are always looking for new strategies against fugitives. In 2002, the Marshals Service created a New York-New Jersey Fugitive Task Force to track violent felony fugitives with three or more prior convictions.
The task force has locked up 16,282 fugitives, and expanded its posse to 180 full-time officers from federal, state and local agencies. The cooperative effort also became the model for five similar task forces across the country.
Nationally, the marshals, partnered with other law enforcement officers, rounded up 41,049 fugitives _ murderers, sex offenders, gang members, kidnappers and robbers _ between May 2004 and last November.
To transport prisoners, the Marshals Service manages Justice Prisoner and Alien Transportation, the only U.S. government-operated passenger airline, based in Kansas City, Missouri. It handles 1,000 detainees a day, with a fleet of aircraft serving cities around the world.
The service also runs the Witness Protection Program, which was created 36 years ago and is one of the government's greatest crime-busting tools. About 17,000 people have entered the program, and insiders can testify against criminals with the knowledge that a new life awaits them somewhere else once they leave the witness stand.
Marshals recently began sharing the coveted techniques of the program with foreign governments seeking to establish their own witness protection plans. Poland, Lithuania, Serbia, Australia, Germany and Canada are among those receiving training.
The program has become critical in combating organized crime, drug cartels and terrorists.
"It's been said there are a few things that America has contributed to civilization _ the Constitution, jazz, baseball," said Joseph Paonessa, who worked with the program for more than 20 years. "But I would like to add the Witness Protection Program. It is uniquely American."
Do any Crossfitters play rugby? I'm a college rugby player starting Crossfit, and I'm just wondering how the program has worked for any fellow ruggers, and if you do any other lifting/running in addition to these great workouts. E-mail me if any of this applies to you. Keep up the good work!
Woot! Last time Micahel was here was my first day of Crossfit so it was scaled like crazy. I cant wait to try this Rxed.
can anyone provide some more info on becoming a us marshall and about joining their SOG
new to crossfit
almost as Rx'ed 3rds
sdhs 45 lb 50/rnd
and 65 lb hang power snatch 21/rnd
my arms are still a little numb two hours later
Hello, I have been doing crossfit for a couple weeks now. It is by far the most intense workout I have yet to try. I have been into weightlifting for the past 3 years. I am 20 years old and have been looking for a way to grow a bit. I am currently 6.5 205, tall and wiry build. I already have noticed being more cut and highly vascular. I was wondering if I will gain size by just doing Crossfit, or if I should integrate other workouts. Any response would be appreciated. Thanks. My diet consists of 3-4k calories a day, 150-200g protein, high carb, try to keep fats and sugars low. Its hard to have a strict diet in college only eating cafeteria food..
Posted this here since Im not registered on the message board yet..Any emails or input would be appreciated. Thanks
Please don't leave out the Bureau of Diplomatic Security. They are the federal agents responsible for security of all diplomatic facilities in Iraq, to include running protective operations.
One more note - DS (Diplomatic Security) is in every crap hole in the world.
It seems like everyone these days attaches SPECIAL OPERATIONS to their name in some way or another. Good for the Marshalls, FBI, NCIS, etc, etc for helping the cause, but it takes more than some gucci gear from BLACKHAWK and some scruffiness to be USSSOF.
I'm surprised at how many units overseas feel its approrpriate to submit photos of themselves for CROSSFIT. Don't get me wrong, take pride in what you are doing, but think OPSEC (Operational Security) and you'll quickly see that those posting photos of themselves aren't exactly the "Special Operators" you think about when you read those books. QUIET PROFESSIONALs don't post photos of themselves all decked out in their gear to website.
On another note, keep up the good work CROSSFIT, your another thing that helps the men and women get through the day over here.
Wow. I thought back extensions were those nice things I do to warm up. I thought they *liked* me. That's the last time I trust them!
Still, that's 23:12. One of the WODs that are relatively nice to us scawny guys.
Rugby players are one of CF's most important constintuencies. Mosey over to the message boards and run a search for rugby. You'll find lots.
Just beginning CF this week. Body is pretty sore. Took day off.
RE: US Marshalls and Mr. Glassman in Ann Arbor.
With Coach Glassman's political leanings he may need the Marshall's with the crowd gathered for Pot Smoking Day or whatever the hell they call it in Ann Arbor. Plenty of Pot Heads in Ohio we just don't let them set the cultural standards. If you need a joint well, whatever dude but don't act like your Thomas Paine because you smoked out with 20K people in Ann Arbor.
Funny thing: I finished in 22:22.22. Normally, I don't pay attention to the 100ths of a second, but that was pretty odd. I think I should play lotto with that. (Note: Rowing 800m subbed in for running 800m)
This is more than 1 minute faster than previous attempt, and more than 5 minutes faster than my first Michael.
Thank you Lt. McGreevy.
19:42, about 30 seconds faster than last time.
800s on dreadmill, subbed supermans for back extensions.
Amy and Susan
20:31 (i min slower than 3/25)
one of our favorites!!
Treadmill 800's @ 1% incline- 10mph
Everything as Rx'd
Age 30, 177#, 5'10"
subbed 1/3 mile on Horizon elliptical at L5.
20:38. 1:22 better than last time.
Male 40 / 6' / 187 lbs.
3 rounds of...
Jump rope 4 min.
25 back extensions
first time I've managed to get all 50 be's out at once. [only for the first set, mind...]
CFWUx3 (no pull-ups or dips)
20:54 (1% incline on treadmill)
Excited when I saw this one come back around!
Michael, as Rx'd:
Get some, Go Again!
Oh yeah, forgot stats M/24/163#
Cant remember all that crap after killing myself on the WOD.
#19 - Not to get in a pissing match over something so lame, but I don't believe the military holds ownership of the term "special operations". I've worked with plenty of locals that have "special operations" as their catch all groups (vice, anti-gang, etc)...as well as others that have it in the names of their SWAT (which also, shockingly contains the word "special" in the name!) or SRT (again with the "special"!) team names. I don't believe these people are trying to imply that they are part of the military special operations community. Again, not looking for a pissing match, just sayin....
Off to do the WOD :D
3 rounds of:
50 situps - feet anchored
77lb snatch 21
"...are you EMPLOYED, sir?.... You don't go don't go out looking for a job, dressed like THAT, do you?-- on a weekday?!"
"...what--what day is this??"
male 50 5'8" 187
CFWU x 3 -be -su
all on GHD
Time on last michael, all on GHD, is over 22 minutes, which i didn't even bother posting. I had a 19:00 with unanchored situps on the michael prior to that.
HUGE improvement even with my terribly out of zone meal last night :)
This was my second day doing cross fit. I started on the "Cindy" routine - and got 10 reps out - the day before yesterday and took yesterday off as my body was so sore.
Today I was mid way through my third run (about 10 minutes in) and my lower back twinged quite badly. I tried lowering the speed, but that didn't help. I got off and did some light stretching, took a break and that sorted it out, so my total time to the finish was close to a hour, but that did include a lot of resting.
My lower back is surprisingly weak. I was able to power through the Glute-Ham Sit-ups with relative ease, but those back extensions were very hard after 25. I had only done them at 45degrees before, so doing them the cross fit way (admittedly using a chair and weights to hold me in place rather than a machine) was much harder.
Well I'm looking forward to see how I feel tomorrow and hopefully I'll be able to give it another go. So far this is really making me feel like I suck and incredibly sore.
800m 1%up grade
Im back from the Advanced Course at Quantico, VA. This is the first WOD in over 2 months. My hamstrings are going to be feeling it tomorrow. Thankfully I only have a 7 mile hump tomorrow before going out to the field.
I have been playing and training for rugby for about 15 years, and have yet to have a program like this one that includes all the components, but is manageable. If you look at programs given to national players they would be great if you had six hours a day to dedicate to rugby. Crossfit is awesome for rugby, and with the exception of team training times, and skills practice, should be enough as long as you push yourself the way you should.
Treadmill: 7.1mph, 7.2mph, 7.5 mph (.5 mile)
I can't beat this time by much more than this unless I turn the treadmill up higher.
3 rounds of:
50 sit-ups on floor, feet anchored
first time. sure it will get better...
as rx'd 21 min.
Happy Patriots Day!
And Happy 38th Birthday to me.
A little different Michael today:
Walk/ run, then just walking, legthening the total distance to 2 miles
Then 3 rounds of-
50 BE's (ROM better but still working on the consistancy of it)
Time for BE's and Situps- 18:00ish
Road time- 30 min. ish forgot to look at end time.
Today was a day for the dogs. On my walk/ run we encountered many loose dogs, most went away, but 2 (a husky and a pitbull) decided to bow up today against my dogs. That was a fun 5 or so minutes trying to sort that mess out. Then while doing BE's, one of my dogs ran under me as I was coming down and WAM! Now I have a fat lip.
I was able to run short distances today mixed with fast walking with a small amount of foot pain. Didn't want to push it to hard. Timing was so screwy that I just figured I'd go to the finish.
16:24 as rxd
improvement from 18:03 last month.
Happy Birthday Kate!
what a great workout! my second WOD and i loved it. i am not sure how accurate my time was, though, since i had to run all the way across the gym to do the back extensions and sit-ups. i estimated around 24 minutes doing three rounds of 800m, 40 back, 40 sit-ups. my last 800m felt really good (in an i'm about to die way). love the CFWU too.
Lousy time, many breaks and not even constant speed on the treadmill.
Michael as Rx'ed
last time (070220) - 22:07
sand gnats make you work out faster!
Happy Birthday, Kate! Put some birthday ice cream on your lip, I promise it will make it feel better!
Had to sub alittle today, but in a good way...the 800's were on a treadmill at a 1% incline, situps with feet unanchored, and 55# kettlebell RLD's. Time to complete was 21:32. Have a good day.
46 yom 165#
.5 mile runs 3:09/3:36/3:46
abmat anchored situps
I love how people are always quick to run thier mouths about people and organizations they know nothing about. I have no connection to the SOG folks other than having worked with them. Top notch Pros and many former military SOF amongst thier ranks.
19:35. 2 mins faster than last time. It would have been even faster if the treadmill had not just shut down during the final round!! Lost a few seconds finding another one. Good to be back home!
as prescribed....roughly 25 mins
last 800 was broken due to lower back freaking out...
mostly as rx'd
50 supermans instead of back ext's
Skipped CFWU (lack of time).
WOD as RX'd, 22:40.
Did 'Michael Lite' with 35 reps of Good Mornings and situps with the AbMat.
Run Splits were: 3:19, 3:36, 3:26
Total Time: 19:20 (PR for 'Michael Lite') - 24:08 last time I did the Lite version in Feburary!
Michael as Rx'd
BE's & SU's on GHD
33:56, which is :57 slower than last time :-(
Second time doing Michael
As Rx'd 27 min.
A whole 2 min faster than last time!
6 1/2 min. better than last time.
Had to take a brisk walking break on the last 800m and ran it in 5 min. and probably could've had a little better form on my sit-ups (done on a decline bench) but HELL 6 1/2 min. better!?!?!
By the way, I didn't drink much the few hours before my workout. Would that have made a difference?
Subbed supermans for back extensions as before.
Did regular sit-ups on mat this time
its my first day back after a quad strain and i am a day behind on the WODs.
CFWU x3 (dips x2)
SL leg press 3x10 150# (quad rehab)
subbed OH press for snatch (i'm on the road and the globo gym didn't have adequate bars)
5' cooldown on treadmill 3.5/1.0
first day back felt great, although you can tell i haven't been doing CFWODs... nothing prepares you for that type of work!
and as the daughter of a recently retired marshall -- thank you guys for all your hard work!
Awesome day here in Syracuse, finally...
a little bit slower than last time, I don't know what the deal is, I'll just have to try harder next time.
I was in a rush today, and said, "I'll make this quick..."
Famous last words
I hurt - everywhere. I love this
BW - 230
As RX'd - 17:45
Cold VA Beach wind at the track.
29 Male, 76"/245#
Client did BE and GH sit ups with with 20 # weight vest. Treadmill run 11.5 mph.
Way to go Tommy!
Been xfitting for a while now (months) and would like some suggestions on improving my flexibility for the oly lifts.... mostly the overhead locking position for OH squats and snatch position. Rt shldr injury and improper training (until now lol) has limited my ROM. Can't seem to get the wooden dowl let a lone bar locked up behind my head and I am compensating with my lower back to reach this position.
I also need to get the lower position for A2A squats which helps for deadlifting, cleans, snatch etc. As I get to the lower positions I seem to tighten up and rock onto my toes instead of staying on my heels. I am waiting for my lifting shoes to arrive in hopes this will assist with some of my lower issues.
Any assistance will be greatly appreciated.
as Rx'd ~25min
33:02 as Rx'd
march 25 = 23:45, su & be on swiss ball - 14kmh & 1 incline treadmill for 800m
april 19 = 30:40 tougher situps, b.e. on swiss ball - 14.1kmh 1% incline treadmill
My buddy did it in 17:15
(800s on TM @ 6MM)
No Glute-Ham: Extensions on incline, situps on decline.
21:25 (22:38 was my last/best)
Someone stepped onto my treadmill after my second run. This INFURIATED me. I think it fueled my second set and helped me improve on my time so much.
On another side note, I felt myself reach my physical limits in each exercise during this workout. I wanted to quit and take a quick breather on numerous occasions but I pushed through it. I completed each 800 without slowing down and my first two sets of BE/SU were unbroken. It felt AMAZING to push through my mental limits and see what my body can actually do when I refuse to quit.
I hope everyone else can have this feeling of enlightenment during this WOD.
First time doing these. Completed kinda as RX with 10 second breaks at 25 in each round during extensions and sit-ups. The run was at a miserable 7.0mph at 1%. To finish with my excuses I did this after a chest/bicept workout. Bottom line...I need to work harder...no excuses! Can't wait for next time!!!
Runs on treadmill.(10)
Ext and situps on stability ball.
15:13 for yesterday's WOD scaled to 55# on the snatches by the CF Total into 875 method. I can snatch 75# but doing so might have made the workout less metcon and more badder da kine. I may try today's Saturday before my 12 week recess. I smell some serious ME for tomorrow. I'll go out on a limb and predict overhead squats, 7x1. Thanks, Coach! BW:170, Y/A:58
m/28/155(or so... need to weigh myself)
Been doing CrossFit for 3 weeks.
WOD Rx'ed: 32:xx (forget the seconds). This is the first time I've done a WOD as Rx'ed. I'm happy.
9 minutes better than March 25th workout.
50 back ext
50 GHD sit ups
50 back ext
50 knees to elbows
50 dbl unders (should have done 100)
50 back ext
50 sit ups unanchored
post-as many rounds as possible in 5 mins
15 dlb unders
3 + 1 hspu - i need to work on my hspu's
With a history of a shoulder injury it is important to rule out an anterior instability which could be made worse with increasing flexability in the direction you choose. (Anterior instability is another topic.) That ruled out, two things probably need to be addressed: Stability first, Flexibility second.
Stability is accomplished by strengthening the scapular depressors and protractors and the rotator cuff especially external rotation. This can be accomplished with straight arm dips, straight arm lat pull downs, straight arm pushups (or elbow push ups), and cable or side lying external rotations with a scapular set, as some examples.
After stabilization has begun, flexibility can be accomplished by using the simple door stretches (hold the top of the door and lean forward), what I call T4 stretches (where you lean with your elbows on a counter or another high structure and drop and stretch). These stretches are held for 20 - 60 seconds and repeated one to two times. No pain that lingers afterwards.
These passive streches can be followed by active stretches where, using a light resistance (2-5# cable) pull up into the high position (horizontal abduction and external rotation, or full flexion as with the overhead position in the snatch), then back down, finishing with your hand over your opposite hip.
Follow this with performing the overhead position in proper form increasing range of squat as your form improves. Typical co-problems that usually need to be addressed include: hip mobility, lumbar extension endurance, upper back mobility along with shoulder mobility. In other words, it most likely is not just your shoulder.
The danger to avoid is to increase your range of motion without establishing stability and control in the new range. Good luck and if you need any diagrams let me know....Wayne
Got 31 pullups for my 31st! Great way to celebrate, it only gets better from here, as Eugene would tell me. THANK YOU CROSSFIT!
then did CFWUx2 -pullups
Did runs and back exts, subbed abs:
Round 1: 50 sit ups
Round 2: 100 flutter kicks
Round 3: 50 crunches, 50 knees to elbows
Ooooh wee!! Finally smoked this one!
19:21 as rx'ed on the treadmill, 20:11 previous best on tread. Running speed made all the difference today, kept it at 9.5 the whole time. BE's faster too, less rest and less fractions.
Post- As many rounds in 5min of 5 HSPU and 15 Dbl Unders=4 full + 12 dbls.
subbed supermans for back extensions
28 yom, 195 lbs
Whoops, Round 3: 25 crunches, 25 KTE.
subbed supermans for back extensions
Good Workout! Finished in exactly 19 Min. Added an additional 50 dips at the end.
Bike to gym (skinny tires and one gear finally)
CFWU x 3
Subbed 75 jumps onto a bench (approx. 24") for running (about 3:00 per round)
No fire under the butt today for some reason. Felt like I swallowed slow-motion pills on the jumps and sit-ups, Sit ups unbroken and back extensions up to 30 reps before a requisite pause (over 4:00 faster than last time too)
Michael as Rx'd: 18.20.
ran outside - snow on ground still and a cold wind but beats the treadmill for me anyday.
sit ups terribly slow and some transistion time spent taking my shoes off since I didn't want to track snow and mud into the facility.
pre: 5x(cleanx2/FSx3/push pressx4/splitjerkx5)64/74/79/79/79
post: as many rounds in 5 min of 5 hspu/15 dbl unders = 4 full plus 4 hspu
terrible how dbl unders effect hspu as my last round I failed about 4 times.....
Did sit-ups on the floor b/c I didn't have access to much equiptment.
subbed back xtensions for good mornings
Three rounds for time of:
Run 800 meters SUB Elliptical
50 Back Extensions
CFWUx3 (15, 7, 5 pullups; 15, 12, 7 dips)
P.S. Mike I'll definitely check out the message boards, and Brent, it's sweet to hear that this program works for rugby. Thanks!
2 rds of Michael. did it over lunch break.
33M / 186# / CF #77 / CFT 795
50 back extensions on stability ball
50 anchored situps
CFWU x 3
WOD: As Rx'd
21:51 (GHD sit ups and ext's, run outside, cold, hilly)
pre-[cleanx2/front squatx3/push pressx4/split jerkx5] x 5 (120 lbs)
post-as many rds in 5 min-5 hspu's/15 double unders-7 rds
4min. rows for the 800m runs
good mornings for back extensions
800 on treadmill 9.2/9.4/9.6
50 back ext broken
50 situps broken
time 29:07 (38 secs faster than last time)
just curious what the closest crossfit gym would be to foothills ranch, CA, I am visitng my brother and his wife for about 3-4 weeks this summer and would love to check out some of the facilities. I am already ready planning on bringing my rings with me for the trip.
OOPS! I did 100 good mornings and 100 situps per round! Doh!
24:00 as Rx'd
Some transfer time between running outside and inside gym equipment....
first time doing all be's and su's on real ghd bench ...completely different animal...runs on treadmill 1.5% incline...added 17 minutes to my last time
CFWU -half the supermans and situps
50 double unders
These WODs are my daily fix of heroine!!!!!
2 weeks vacation in Egypt coming up; Hurghada. Can't survive without the WODs. Have to find some way to work out... And in CF it's always a way!
WOD as Rx'd:
Last was 28...If this continues, next will be 16, then 10 min... (",)So something har happened. Thanx, GG!
ran outside (strong headwind, cold day!)
45 degree back ext.
anchored sit up's
last time: 25:21 (on treadmill)
As rx'd (ooh nice to write that for a change!)
25 mins 30.
800m splits were around 4:30 a a 2% incline - I could have run faster on a track but find it hard to keep my balance on the treadmill at much over 11kph. Also wasted a bit of time pressing buttons to set the distance each time. I really dislike these new treadmills the gym has got.
Back extensions were done on a Swiss ball. Damn they burned!
45 / 181
used the treadmill at 1% for the runs
22:04 PR by 8 seconds
Kate, Happy Birthday!
Jacek #85- Way to push through! I experienced something similar the last time we did Michael. Nothing beats that feeling of accomplishment once you are done with the WOD!
WOD during lunch break- 1st round as rx'd, then cut to 30 BE/30 SU for last 2 rnds due to time constraints. Runs on treadmill @ 8.5.
did "michael", but ran two laps on a 1/3 instead of 1/4 mile track. did situps as rx'd, but sub one minute smoke 'ems for the back extensions
24:16 as rx'd
41yom / 153
CFWU x3 x12 (-BE, Situps)
WOD - Michael
800 on treadmill 1% grade
50 back ext
50 situps (decline Bench)
Time 24:03PR (3:20 faster than last time)
Treadmill @ 1%.
Back Extensions on a 45 degree angle apparatus.
Sit-ups on the floor w/feet anchored.
Enjoyed the WOD today, as always.
CFWU+HSPU 3 sets 15 reps per set
WOD as rx'd 23:20 I should have ran faster
Have Fun, Train Hard,
CFWUx3 - su's & be's
as rx'd: 23:32
Previous: 24:11 w/ "good mornings" subbed for be's
short on time today
jump rope 1:40 ( doble unders mixed in)
50 back ext
25:59 as Rx'd
BEs broken all sets, SUs broken after first set
Previous Michael - 29:19 in February Improvements come so fast with CF (and I've missed some time recently)
Started a bit aggressively on the 800s (treadmill @1% incline first run at 6:18 mile pace, first half of second at this pace) then had to slow it down (second half and third run at 6:40 mile pace)... this time - not next time....
23:45 almost 3 minutes better than last time. My rowing was about 5 seconds slower per round but I was able to get through sit ups and back extensions much faster
Still a bit sick, hacking up gobs on the run.
1/2 Michael: about 15 minutes.
#19--I couldn't agree with you more.
Just broke 50 for the first time on a Tabata workout, substituting 50# sandbag push press for rowing machine. Oorah
Three rounds for time of:
Run 800 meters
50 Back Extensions
Time: 25:58..... First time doing this wod... Loved it!
Overheard in the locker room at my station, regarding our SWAT team:
"While you and your buddies put your masks on, I'm gonna go knock on the guy's door."
I thought that was funny.
27:10 as Rx'd. I thouht this would be easy, boy i was wrong :-) Third set is what took half of my time. I need to pace my self.
~18:30 as an estimate, had to wait a while for back extension to open up
I am humbled...I did the CFWU, then a scaled version of the WOD (Michael): 800m run with 35 back ex and 35 sit ups...
I only did 2 cycles in 16:55 but my lower back tightened up so I stopped to prevent further tightness or injury.
I guess I got a bit overconfident, that combined with a TOUGH, physical shift the day before led to my abbreviated WOD...
Can't wait to try it again in the future and see my progress
28yo M 170lb 5’10”
Warm up: Jog 750M, stretch.
Run 800 meters: 1-1-1
50 Back Extensions: 50-50-50
50 Sit-ups: 50-50-50
Compared to last equivalent on 061213: 45:41
Foam roller cool down. Nice weather for running outside today :-)
2007/03/25: Ran out of time, ran out of gas, skipped the last set of situps and back extensions. 32 minutes, or thereabouts.
2007/04/19: cfwu x3 minus back extensions and situps (up to -60 on pullups and dips), then as prescribed in 41:57.
29:52. I beat the 30 minute mark!
Michael as Rx'd: 23:37
Last time 24:19
as Rx'd. tough go at the end, but better than yesterday. 22:16.4
N took a PT test yesterday for gym class (even though it's an online class they still have to take a test). She scored excellents in all her tests; run 1 mile, max pullups or flexed arm hang, pushups, and situps in one minute. She's very happy to be doing CF and is thoughly addicted.
N 14 3/4 YOF
She felt Pukey in the last round of situps.
P.S. Thanks for the B-Day wishes!
Goodmornings w/1pood KB behind neck
trying to beat back a cold.
runs on treadmill
dead legs due to a.m. run.
I just discovered crossfit recently and absolutely love the workouts. Only problem is my crappy gym is often useless when it comes to having things like rings or bumper plates. Anyone know a crossfit equiped gym in Hollywood thats not really expensive?
it might have been faster if I hadn't needed to check-in at the front desk after every 800m run in order to enter the gym again.
30 yom 196#
sit ups & BE's went
Think I'll be paralyzed tomorrow morning
50 x 50
50 x 50
50 x 50
I used to think extensions were easy. This was my first workout, so I took it slow. I am still nursing a sprained back from an earlier injury. But I am hooked. I just spread the word around my shop. Of course now we will be fighting for the equipment during PT. Thanks for keeping it free. It sure helps out the lower enlisted.
CFWU x 3
5 Rounds: (used 20# DB)
30 Single Arm Snatch (15 each arm)
30 Single Arm Split Jerk (15 each arm)
30 Bench dips with feet on bench
I love to do split snatches, but landed with feet even on this one b/c it is harder and I need the practice. The split jerks, I am good with my right foot landing in front/ left in back, but the other way around, I stink. This was a really cool workout. Found in on the Santa Cruz website. They have lots of neat ones to try.
Warmup - Spinning class, CFWU x 2
20:48 as Rx'd
Peace, Lt McGreevy
800m run on treadmill @ 1% incline
50 GHD back/hip extensions
50 GHD situps
27:15 - slower yet again, but it was definitely the GHD situps that did me in. Felt better than last time too.
Pre: 1/2 Mile warm-up with various stretches
WOD: 20:51 Used swiss ball for back extensions, legs around pole. Sit-ups on 30 degree decline bench.
Post: Handstand work - walk 90 yards on hands
51 y.o.M 175#
This one made me feel old - I hated situps in school, and I still hate 'em.
mixed in supermans and good mornings (75#) for variety
As rx'ed: 20:57, a one minute and one second improvment. Runs on mill @ 1%.
Pre: 1/2 Mile warm-up
time was faster than expected - i cheated the back extensions using a swiss ball w/ legs around pole and did sit-ups on flat ground...
1 1/2 min. better than last time
(19.28 still pr)
32yo 185# male
subbed superman's for BE
23.15 but that included three descents down the stairs and two up, so added a minute or two to the time. Used anchored situps with arms flailing all over the place for maximum speed post-jetlag.
WOD as rx'd: 18:40(pr by 2:00)
Introduced 2 more to the "CROSSFIT FAMILY". It's a great feeling to be able to pass this on to others so that they too will benefit! I LIVE FOR THIS!!!!
first time with michael.
back extensions were biggest challenge...all 3 sets broken.
around 3:30 pace on 800s
As slow as that time may seem i feel good about it. This was a perfect workout for my weak core. I had to take some longer breaks than usual but i gave those GHB situps hell. Or rather it gave me hell. But i love this workout. It really tests that core endurance.
Michael: 24 minutes
1st 800 = 3:10
2nd 800 = 4:00
3rd 800 = 4:34
Good job Terry. Remember when you're back home in our native state of California the lesson we learned here today. After all day at the range, in the sun, DO NOT eat a plate of Glenn's spicy BBQ Ribs an hour before doing the WOD.
Denise- Nice work! You beat Steve. =)
Get some, Go again!
Before I post let me say that this has to be wrong. Bad pace count for the 800m run, is my guess.
Michael: 14:40 (no f'n way!!) sub supermans and swimmers for BE's. Felt awesome and I was really busting too-cas, but not 14:40 good. Did 18:30 on 13FEB.
7km weighted walk/march @ 45lbs
WOD (subbed Good Mornings 45lbs)
26:05 min (over 3min off my last)
Michael must have been one BA MOFO. I wish I knew him. My best wishes to his family.
Sub'd 1:30 Plank for back extensions.
age 31, weight 156 lb, height 5'11"
Happy 38 Kate!!!
4 minutes faster than last time!! I am VERY happy right now!!
Running 3 rounds
BE 2 rounds, first unbroken, second broken
Sit-ups 2 rounds, both broken
25F 5'3" 115#
subbed supermans for BEs and sit-ups on incline
runs were 0.55 miles on flat paved path
3:14-really had to work for the last one
10 minute snatch set: 90L/71R. Hand switch sometime after the 5 minute mark.....too busy trying to work around felines to pay much attention to the timer. I hope to finish workout later tonight; between one dispatcher quitting and another in the hospital undergoing unexpected surgery I'm working far too many overtime hours. So much sitting/stressing is frying my upper/lower back.
Traded some of tonight's and tomorrow's required overtime so I could enjoy a little of Wisconsin's nice spring weather. I will pay for it by working Saturday instead.
3x25/25 52# GS swings
2 minute break.
Three rounds for time of:
Run 800 meters
50 Back Extensions
21:20 - Runs done on rutted path around the apartment complex and pond. Had fun dodging piles of dog manure along the way. Back extensions on GHD; situps with feet hooked in kb handles
800m on the track
50 un-anchored situps
1st 800 = 2:52
2nd 800 = 3:17
3rd 800 = 3:21
total time = 17:31
Warm up - 3 rds of 10 pullups and 20 pushups
As Rx'd 22:00
Michael on a Boat (row sub for run)
28:27 (03-25-07 34:32)
35:25 (03-25-07 46:45) WOW! I am so proud of my wife, over 11 minute improvement
Jen Sub Ab Crunches 23:19
55 y.o. 158 5'10, 22:34. about 20 slower than last time...bummer. I thought I was doing better this time.
below average time but I've been slacking on the WOD. Vacation will do that, only did 25 back extensions the first two rounds.
As rx'd: 31:27
A couple minutes slower than last time, but did it at the gym and used a GHD for the sit-ups and back extensions. Last time, ran at a track and did unanchored sit-ups and supermans. Using the GHD was MUCH tougher. Runs on the treadmill were a little easier.
Kate, Happy Birthday! You write way younger than 38!
Did ystd WOD, details there, 16:03.
Will run tomorrow.
Erin #164: cool stuff on the mother ship's site, huh?!
CFU then workout as rx'd 19:25
17:18 (PR by :10)
runs on treadmill
round 1: 8.5
round 2: 8.3
round 3: 8.5, 8.3, 8.7
oh and I was supposed to do my 5x5 workout after Michael, back squat, clean and jerk, bent over row. But I felt sick to my stomache even after waiting 10-15 min. Tired 2 sets of C&J then rows and called it quits.
Runs on treadmill, snowing outside right now. Back ext's and sit-ups on GHD (first time all sit-ups done on GHD...arrrgh!) Runs were slow, felt like my 'tanks' were low today.
F / 50
Brand X scaling:
15 back ext
25 sit ups
Runs on treadmill on incline setting 2
Subbed 65lb good morning for back extensions
Situps were done on the floor with feet hooked under dumbbells. Went back until head touched the floor on each rep.
800m on Treadmill Incline 2.5 Speed 17~14.5
Back Extensions on BE Rack
Ab Mat Sit Ups Unanchored
warm up, 3 rounds
chins -40 x10
dips bw x10
hack squat 80 x15
leg raise x15
calf raise 100 x15
WOD, 3 rounds
treadmill 7mph for .5 miles
Half (distance and reps) Michael:
Week of halves for me.
CFWU x 2 minus sit-ups and back extensions
Brand X pack mod
800m run on treadmill with 2% incline
3/25 was my first Crossfit workout ever. I did an easier scaled version of Michael (less volume, broomstick good mornings instead of supermans, elliptical instead of treadmill) and finished in 25:00. I'd say I improved.
sub good mornings for back extension
last .5 mile (rd 3) had to walk for 1 min.
27:25 (last time was 36 mins)
double-unders, deadlifts, dips (ring).
5 min dbl-under practice, plus 2.5 min kb snatches
D/L 155x5,185x3, 215x3, 205x3 setted with
ring dips 8, 9, 10, 11, 12
blockade of my block to look for a suspect killed all motivation (not that it needed much to kill it today) will make up tomorrow
as rx'd except for last round: subbed 10kg GMs for BEs -- why is it always the same guy using the BE bench with a ball whenever i'm doing my 3rd round of Michael :|
Combined parts of yesterday and today's wod. 2 rds, 50 be's, 50 situps, 21 reps 55lb hang power snatch.
1% incline on treadmill
rd 1- 7.51m
50 extensions- 1.31
50 situps- 2.14
50 ext- 2.43 (had to wait 1.3m for extension)
50 crunches- 1.38m
rd 3- 9.31m
50 ext- 2.04
50 ball crunches- 1.27m
CFWU x 2
Michael as rx'd.
Just felt slow today. All sets of BE's and situps broken. Time definitely suffered having to run back to the truck for back extensions off the tailgate and chasing my dog all over the place.
Finished with 400m run x 1 and 100m sprints x 4.
Did today's WOD right after yesterdays (3 rounds of row 500m, 21 snatches). So tired
Felt tired, but just happy to get it done. Did back extension and leg lifts. Treadmill was 1% incline at ~7.8-8.0mph
Only 2 rounds, ran out of time...
run 800, 50 back ext, 50 ghd situps
Warm up with B-ball and stretching.
800M on treadmills at 1% grade
50 Back extentions broken
Situps are Rx'd
Time: 25:55 and last time was 28:53
All at 8000ft and still kinda sick feeling.
sub'd good mornings for back extensions
s/ups with wgts over feet
did workout with my new 20# vest.
subbed goodmornings for back ext.
34:45 as rx'ed; almost 10 minutes faster than 3/25.
800's outside at 4:00, 4:15 and 4:30, which is approximately a 30 second improvement for each 800 over 3/25. Progress--slow but sure, but a long way to go.
25F, 5'4", 110
WOD as rx'd:
23:38. About 20 sec. slower than last time. Watched the back ext. video the other day and realized I've been doing hip ext. instead, and I didn't even know they existed...So today I did BACK ext. and they were definitely a little harder.
sub'd 45 lb. good mornings for back ext.
Used Abmat for back ext. & sit ups
My workout partner had a hurt leg:
3 Push Press
5 Bench Press
subed row for run, goodmornings (45lb.) for BE
subed row for run, straight leg deadlift (35lb dumbbells) for BE
As of today we have been Crossfitting for a year now. We love it! I haven't had workouts so intense since my wrestling years in school. We are both making steady gains. Our first CF WOD, one year ago was Cindy. Belinda made 12 rounds (pullups on the Gravitron), I made 15 as rx'ed. We were really proud of ourselves. On this Monday, we did Cindy, and Belinda had 14 rounds (all body weight pullups) and I made 22 rounds. CrossFit works. It'll make you the best animal you can be.
This past year I've been lurking on this post. Decided to begin posting today. I have enjoyed getting to know you all.
21:19 subbed 100 crunches for the 50 situps
33 / 231#
Last time: 24:00
PS to the above. Coach Glassman, you are a genius. Thanks to you and all your associates who help make CrossFit great.
Late post again! LOL
What a difference usnig a GHD for back and ab's!! Cardio still sucks but I'm working on it...
Got 1/4 of the team back together the others are in the wings waiting to get pulled back in!
Can't wait going to pick up my bumper's and lifting rubber tommorrow and boom boom out goes the lights hahaha
41 yo M 250#
All as rxd 18:33
I'm really looking forward to doing this workout. I'll probably do it Saturday. BTW, anyone else find the music in the WOD vid a little offensive? I do. I'm not outraged, but I'd rather not hear stuff like that. It's in bad taste.
25:21 Like I said b4, Michael must have been one bad ass dude. I thought I was gonna give out, but I made it through.
800m x 3
50 45# Deadlifts x 3
50 situps x 3
Not sure if 45# Deadlifts are a good sub for back extensions but I definitely feel it. Did my best to maintain form. Didn't get to the gym.
Might be a PR. If not, it's close.
CFWU x 3
800m Run (7 Laps in 2-court gym ~860m)
50 Back Extensions (Done on body ball)
last time 20:55
time before 21:13
As Rx'd: 16:51 (pr by almost 2:30!)
800m on treadmill (2%, 13km/h)
50 Backext on GHD
50 Situps on GHD
As someone else mentioned, 50 situps on GHD is BRUTAL!!! Most I have done in one session (previously done 3 sets of 25), but this was crazy (in a good way). I'll be feeling this one tomorrow.
39 yom/ 205
ab-mat sit-ups and good morning subs for back ext.
Almost 10 minutes faster than the first time I did this WOD! That's pretty much enough for me to believe CrossFit is the best damn workout on the planet!
37yr old m 5-9 185
sit ups and back ext. on ghd. no ab mats yet
on a track x3
50 back-touch sit ups
i am a waste of life. 21M/225/6'1
Michael as RX'd: 24:26
2:09 improvement over last time.
did on 04-19-07
30:45 as rx/d
Nice photo of the U.S. Marshals, too bad the Marshal in the lower right hand corner doesn't know which way the US Flag goes. He should have taken a clue from this buddy on his right.
3 x CFWU
WOD as rx'd 42:21
Need to measure out an actual 800m course.
As rx'd -
Ran outside on track
crunches on grass
back x on bleachers
17:37 (Beat indoor time by 2:30)
ran on treadmill with 2% grade
45deg back extension
decline sit ups
50 yom; 230#
used treadmill at 1% grade in another room from back extension and sit ups (no hooking of feet)
round 1: 10:35 (run 3:58)
round 2: 15:03 (run 4:03)
round 3: 11:07 (run 4:21)
total time: 36:45
26 minutes as rx'd. Doubled up today, did the Lynne workout first, followed up with Michael.
Pretty damn spent afterwards. I've been at Crossfit now for about 3 months - I have never been in this kind of shape -ever. Thanks Coach!
48 yr old 200lbs
slower than ever but today was the first time i ran. i'm a way better rower than runner so i'm working my weakness.
"The revolution is over...THE BUMS LOST!"
Off to do the WOD
50 GHD back extension
50 GHD sit up
19.47 (PB by 5 and a bit mins)
20 yom 198lbs
Unfortunately we did this exercise instead of push jerks the other day... so wanting to stay with the constant varience completed
3 Rounds of
RDL @ 225# sets of 15-12-9
Feet to toes (similar to Knees to elbows but straight legs) sets of 15-12-9
On a treadmill 1% incline, speeds from 9 to 10 mph, otherwise as rx'd
WOD followed after Lynne
CFWU-one round, 10 reps per exercise
21:51, feet anchored during situps, wore a 20# plate carrier.
CFWUx2 (was running short on time, had to go ref a hockey game at 8)
32:28 (using improvised GHD machine)
Running a little behind again.
Only did 2/3 of this one and then went for a swim.
bw 166 age 38
-CFWU 2x10 (only 5 BEs, SUs)
-WOD: "Michael" as rx'd
Time: 24:15 - GHD situps/BEs, hands to floor on SUs and hands behind head on BEs. Improvement of almost 5 minutes.
Anyone else get a crazy headache after this one? Must be from swinging the old noggin around in all those BEs and SUs.
18:55 -everything unbroken but run felt sluggish
Day behind. Treadmill, criss-cross (l+r=1), ext on ball.
cfwu x 2
did situps before back ext's.
situps done with nearly straight legs on ground with the fullest ROM
back extensions done as supermans
could have pushed harder on the runs, but it was nice to be able to go all the way through a WOD without having to pause.
3 x (800 m run + 35 back ext + 35 sit ups)
19:09, but only
3 x (400m run + 25 back ext + 25 sit ups)
Ran twice as far, did 50% more back ext and sit ups in 50% more time. That seems like an improvement.
Running pace 1=7.5, 2=7.7, 3=7.9
Back ext. broke @ 16 rd 2, 19 rd 3
Sit ups broke @ 20 rd 1, 15 rd 2, 12 rd 3
scaled to 25 and 25
Those back extensions really slowed down my run.
in Tampa on base.
Jeff- 19:54 (ran outside)
BE-35-15, 25-15-10, 30-10-10
Sit ups-35-15, 25-15-10, 25-15-10
Charity-18:27 treadmill @8.5 mph
20'54" (treadmill & good mornings [95Lb])
Previous = 29:00
Previous = 32:42
28:49 w/ 8 mph 1/2 miles.
27:57 w/ anchored sits 8,8&5.5,7 mph 2/13/07
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 17/17. hr avg 132, hr max 171.
A couple days behind...
WOD: 3rds for time
50 GHD sits
50 back extensions
Who do you think wrote the books? Pictures are another form of self expression... I agree SOF are quiet professionals, but what SOF operator doesnt have a pic of himself with a mad-crazy beard. This really isn't OPSEC .. what information are they giving to the enemy.. I see some patriots taking a picture together, anything else about that picture the booger eaters knew long before this thread started...
Age 51/BW 240#
subbed 1000 meter row
otherwise as Rx'd (35:10), little slower than lasr MICHAEL, but the gym was crowded today, I am toast.
50 back extentions
(yeah I did them in the wrong order)
running harder earlier next time.
800 metre run
did 10 extra situps on first round
700meters not 800's
19:30. Several minutes faster, but no real comparison since last time I subbed rows due to a sore foot. Extensions and situps are much stronger, mostly unbroken, while the runs are still a sucky struggle.
Still losing time during transitions, firing up treadmill, etc. Still not a bad time. Want less than 18 next time.
30 Back extensions in lieu of 50.
Running a day late and backward posting
then tomorrows WOD - BW BP & max PU's
Feels like time travel...
Shaggy, Good to see ya!! i thought I recognized you. Stay safe and come by the gym for a workout when you get home.
25:20 as rxd.
(improved 1:20 from last time we did this one).
All running done on treadmill (1/2-miles).
165# male, 5'9", 28yr
m 34 bw 161
Done at 86th after Yoga and stretch class.
20:07 minus 3 minutes for travel time between back extension and treadmill, 17:07-- personal best by over 2 minutes. Almost everything unbroken and running around 8.7.
35 y/o M/ 152 Lb
Michael as Rx'd, using treadmill at 1% grade
WOD as Rx'd
Did many less GHD sit ups from last time, simply because my stomach was sore for two weeks last time. Not to mention the fact that the snatches from yesterday nuked my abs.
Must faster than last time, but less GHD sit ups.
As Rx'd - 24:53 PR!!!
Improved another 1:07 from last time.
TSCHANZY 45 YOM 171lbs 5'9"
indoors on treadmill 21:14
TSCHANZY 45 YOM 171lbs 5'9"
A minute thirty faster than last time a PR!
Last time (March 26) - 28:42, with subs of 35 reps of each.
This time did 50 reps, with incline board situps (4th notch)
9:42, 11:34, 11:35
~40:00. I was working out with someone else (non-crossfitter. I don't understand.) so I was more social than driven.
22:04. Ran outside in the rain, and did supermans instead of back extensions.
wu=20 min stairs moderate
Last time: 26:00
This time: 25:42
34yom, 205#, 6'6"
only did 25 back extensions per set, on a 45degrees machine (no GHD).
20yo male 216#
time of 23:00
compare to march 31st with a time of 25 min
Did the full GHD situps touching the floor over my head on each rep.
21:21 Sub'd 4 min deepwater run in pool for 800m.
Did only 2 rounds.
Gave Blood last week, still feeling weak from it.
Happens every time I donate it seems.
44, 5'11", 201lbs
32:12 (PR by 2:25)
-have knocked off nearly 5 minutes in past two times doing this wod
-half miles still slow; around 4:40 each
-1st round of back extensions and situps unbroken, which is also a pr; 2nd and 3rd set of back extensions tougher than situps for the first time
All as prescribed / felt good (used the Gruber Gym 800 route) with floor sit-ups and horizontal back-extension rack.
Did S/U first.
Then raquetball for 20 min.
(a year in delay)
Three sets for time of:
Run 800 meters
50 Back Extensions
--15kmh/9.3mph on treadmill (adjusted for dist and time bc of startup delay)
--BKEXT on incline bkext
--Situps with bar pad under lumbar
This is maybe the first time I've ever consistently negatively failed situps. By far my weakest point. Round three I was stopping every 5 or less for short breaks.
Even more staring from the old Japanese at my gym. They'll get used to it soon enough!
Comment #116 - Posted by: Daniel Mick
m/ 30/ 6-2/ 245
Modified as follows:
3 Rounds for Time of:
- 4:00 Tabata Jump Rope (:20 rope sprint, :10 regular rope turns)
- 50 Sit-Ups
- 50 Supermans