about how many lunges is a foot or how many lunges in 100 feet? thought it was about 3 feet per lunge, so 33 lunges?

Cool, I seem to recall this is the first Crossfit I did and I was home on Christmas vacation! Too bad I didn't post, I must have been shy...

Oh, this is going to hurt.

this is going to hurt.

p.s. nice booty grab at the end!

Figures... I get my new bumper plates and barbell stands and I can't even use them tomorrow for the WOD... oh well, this one's gonna hurt without any weight.

no Fran huh, ok ill play your game...
F#&@ yeah squats!

brilliant i can give my wrist a break for a bit longer.. I think this looks deceptively easy. Best of luck everyone

Ref the Gymastics and Tumbling excepts.

As a retired 0-6 (full colonel) in the Air Force with 22 years of active duty service, may I say I am discouraged by the emphasis CrossFit places on militancy. The military is all about war. War is Hell. While sometimes necessary, military solutions should be avoided, if at all possible.

Maslow, whose theories the Air Force accepted in a big way, talked about self-actualization as the highest achievement a person can attain. Would this not be a nobler goal: to excel physically (be-all-that-you-can-be?) rather than preparing to fight an enemy real or imagined?

Groovy song! Definite toe tapper.

Funny....it did not look too cold when they were shooting that WOD video.

Ken,

The fight has already begun, it's too bad many Americans prefer to sit on their collective asses and whine about what is going on in the current state of the union. Better to be prepared to fight an enemy vs. fighting an enemy without having prepared.

The article on G&T was great! Is there going to be a specific exercise that Crossfit suggests for extended warm-up? Maybe have it change each week or something, possibly?

On the WOD: Nice job ladies! I think it was mentioned before, "Deceptively simple" - the skill and strength requirements seem low, but actually it is just the opposite.

I will do this in the morning.

M/31/6'0/193lbs

CFWUx3x

as Rx'D .... Time 9:23

Had to do it tonight cause working all day tomorrow.. Dont know why but I thought this was going to be fairy easy!!! Was totaly wrong.. My legs were on fire after the first round! Hard a hard time walking out of the gym. LOVE IT!!!

M/48/5'10"/172

3 rounds for time of:
Walking lunge, 100 ft
50 Squats
25 Back extensions

8:28

I'm going to save this one from when I can't get to a gym this weekend, and do Monday's, which I missed.

hmm, this is going to be difficult. Can't do walking lunges and back extensions in the same place.. stupid gym has no indoor track. There might be a lot of running up and down stairs to finish this one. Looking forward to it! Biceps chest and tris still burned from dips and pullups.

11:09
As RX'ed.

Ran 4 x 1000 meters prior to the WOD.
Have a good day.

10 min flat as rx'd

My lower back is still sore from Monday's workout (when I did the Sat workout I missed). That'll teach me not to jump around...

Ken #6 - I agree with your post. While I hope CF can give our fighting men and women (as well as our domestic police, firefighters, EMTs and other public servants) an edge in their work to help save their own lives and the lives of their comrades, most of us will never fight a day in our lives.

I do CF to improve my fitness and health and to improve my self-confidence. Challenging myself physically every day reminds me to challenge myself mentally and spiritually to do what I can to minimize the need for violence.

To those who are serving now... Thank you! I wish we lived in a world where we did not need you to serve in this way. But we do and I thank you for being there.

CFWU X 3 (No Back Ext, No squats, subbed pushU)

13:26

BrandX Puppies version:
3 rnds for time.
Walking Lunge 50 ft
20 Squats
10 Back Ext
7:36
Total Time 21:02

Im quite excited for this, it will be my partners first official CF WOD!!

Well done Teresa for venturing away from your kettlebells.

9:23 as prescribed. Even used GHD for back extensions. Only the squats were broken.

M/27/6'4"/255

11:26

3 rounds for time of:
Walking lunge, 100 ft
50 Squats
25 Back extensions

6:08 as rx'd

trail run this afternoon

3 rounds for time of:
Walking lunge, 100 ft
50 Squats
25 Back extensions
18 mins all sets broken

12:42 M31 5'7 185.

I subed 'supermans' for back extensions otherwise as PX'd.

splits 4:04 and 8:15 yeah I am out of shape.

As rx'd 8:33
Really focused on Knee to floor lunges and butt to ankles squats.

287.5#/43 yom

From the "tougher than it looks" department...

as rx'd in 17:53

Ouch.

26 yo 155 bwt

as rx'd

9.01 though i think i did more lunges than i should have! i didnt have enough space in the gym so i had to keep turning and lost count!

cheers!

Did 5x5 squats yesterday. I knew this was going to hurt the moment I read it.

CFWU+ push ups
WOD as rx'd

15:06

I suppose I had an excuse but I still feel worthless and weak. Lots of room for improvement on the next one.

CFWUP x3
As rx'd 8:42.
160#/33 yoa

I noticed in the video that the back extensions were done slowly. What is the reasoning behind this, other than making sure that form is there? Is there concern about kipping/going quickly with this exercise?
Good workout. I'm glad to see that Annie had to take a quick pause with the squats also. Legs were on fire.

As rx'd

13:52

12:03

Back xtens on swiss ball with feet under bar.

Ken #8, as a retired Army Officer with 23 years in Armor and Infantry units I don't see where you get the militancy issue from out of this gymnastics article. I see lots of diverse discussion on everything from fitness to politics on this site, but I think the point of this article and many in the CF Journals is to relook past ideas for fitness and training to better our training techniques. This site has given me plenty of useful training information that I wish I had when I was on active duty, especially when deployed to austere locations.

Keep reading, evaluating and working out here and I think you'll see what I mean.

Age 30, 180#, 5'10"

13:32 as rx'd

M 50 69 180 CFT 720
SO happy I chose to catch up on the squat work out yesterday...
WOD: 13:40
Ran 1/2 mi to & from gym. Held a 15lb DB overhead on the lunges just for fun. Thanks Coach

I'm taken an easy week, and I was planning on doing 65% of what I usually do. But I thought this wod looked pretty easy, so I did it as recommended. I was wrong, after round 1 my legs and back were on fire.

Finished in as rx'd 19 minutes. Lunges unbroken, squats and back extensions (in particular) broken.

as rx'd: 11:01

Steve
CrossFit Ocean City

23M 6' 175

11:05

Amy/38yof Susan/43yof Brian/43yom

Sub suppermans
12:44

2.4 mi run post workout
legs felt like lead, and then I just couldn't feel them. :)
This was a doozey!! Great video.

14:19

approx 20 seconds wobble-dash from lunge/squat area to back extension station. [x5]

[500m row beforehand as WU, 1:34]

I sincerely hope nobody does this wod in the morning who has to work on their feet all day...this one sucked.

24 minutes...subbed good mornings for back extensions.

Male/32/204lbs/6'1"

20:13

Subs:
35 "in place" lunges w/knee to floor
BE's on a 45 degree roman chair

9:45

CFWUx2

As Rx'd
10:23 (25 sec wait before last set of back ext.)

Lunged back and forth inside the gym. I didn't feel like braving the fist sized gravel outside. Used a swiss ball for the back extensions. Was shakey but worked. That definitely targets the lower back more than using the sub of good mornings (at least with light weight).

time: 14:19

can't wait to do this one...

when doing lunges, people shouldn't forget to maintain core stabilization throughout the movement and try to avoid breaking at the hips during the concentric portion of the movement [up from the knee down position]. just thought i would throw that in there after watching the video...

Quick questions about the WOD a couple days ago, I'm still catching up.

For the substitutes for the 15 muscle ups.

Is it 15x4 = 60 pullups then 60 dips or rather, 4 pullups + 4 dips x 15 sets?

Thanks

M/50/165 lbs.

Warmup: 10 minute walk on treadmill + 3 rds. mod. CFWU - stretch, situps X 15, PUs X 5, pushups X 15, dips X 10

WOD as rx'd - 13:40 (and my legs are smoked)

Definitely tougher than it looked!

#8 Ken,
tres odd that a full colonel would see what happens here as anything more than the development of the tools needed for survival. It just happens to be that our Military members are in great immediate need of this and we are in support of them.

Gymnastics and Tumbling happens to be a great resource for the instruction of basic gymnastics. The US Air Force recognized this fact in the 1940's and 50's. They've forgotten - we're just remininding them that they were doing it in the first place and getting better results than what they are providing the troops with now!

Out with the new and in with the old.

12:42
subbed supermans for back ext.

CFWUx2

9:51

As Rx'd
Time: 10:44

Subs:
35 "in place" lunges w/knee to floor
BE's on a 45 degree roman chair

9:45

20 yo/ 1.82m. / 79kg.
11th week into the programme

Subbed supermans for BE

Time: 08:39

8:26 - Lunges long with full extension at top, knee touching ground each rep. Squats to D-ball, extensions with a pause at both bottom and top of each rep.

Very impressive WOD Ladies! Wow!
Male, 25yrs, 175lbs
WU - 20min on Bike (200cal)

WOD as rx'd: 12:08

One cannot be truly kind from a position of weakness.

Subbed good mornings for BE's
11:10

35yom 150lbs

13min 50secs
Lunges long with knee kissing (at times smacking!) ground
Squats a2a
Back xtnsns full contraction at top.

last 2 rounds squats and back xtnsns broken

Excuses: time would have been shorter if I didn't have to go into a different room to do the back xtensions.

Also as an FYI to everyone Highschool basketball courts are 50 ft wide (Jr. high or Middle school courts are 42 ft)

CFWU X 3
As rx'ed
9:03

24/72.8Kg/M

Actually an easy enough WoD for me, but only 12:55.639 subbing back extn with good mornings (15Kg bar)

1. 4:13.237
2. 4.13.683
3. 4:28.719

Strange thing was I felt like I couldn't do this any faster, I burned through my squats and did the lunges and back extensions with good form.

F / 50
Had to post - so rare that I'd ever be able to do a WOD as rx'd
21:00

Am I mistaken, or is that a 'Lords of Acid' song in the video?

CFWU no back extensions

As rx'd 13:00

I did 30 lunges each set, not sure on 100ft.

32/M/72"/160

subbed supermans for back extensions
otherwise as rx'd

7:52

7:25 as rx'd

+ 14 lb weight vest

I laughed when the video called this a 'leg' workout. My quads were crying by the middle of the 2nd set.

40/M/161
9:56

28 yom, 190 lbs

As rx'd- 13:30

m/30/187

11:15 as rx'd

M/32/170

10:00 as rx'd

13:17
i had top keep waiting for people to get off the
back extension...but besides that, i took very minimal breaks

13:17
I had to keep waiting
for people to get off of
the back extension.
But besides that, i took bery minmal
breaks, possibly one of my best workouts yet.

9:49

Oooh yeah, feel the burn.

first wod.

male 26 165lbs

14:50

12:17 as rx'd

M/6'4"/232/36
10:52

17:12...gettin better

I have only 8 years in the AF, but let me tell you CrossFit is better then any program the AF is going to provide. The only people in the AF I see who do stuff like this on a regular basis are the combat controllers and pararescue guys. They do stuff like CF or CF itself to be ready. Groups running 6 miles with a telephone pole on their shoulders is what I call intense!

I've done my best to spread CF here at Beale AFB, CA and the following has grown immensely just because it's simple and it works. People are tired of the AF mentality of working out to pass a PT test. The AF is tired of it too now that they'll kick people out who don't get in shape.

Being all you can be is being prepared. Even the Boy Scouts know that, it is their motto. Train to fight, fight to win.

From Hagakure by Yamamoto Tsunetomo:

"There is something which every young samurai should pay attention. During times of peace when listening to stories of battle, one should never say 'In facing such a situation, what would a person do?' Such words are out of the question. How will a man who has doubts even in his own room achieve anything on the battlefield? There is a saying that goes, 'No matter what the circumstances might be, one should be of mind to win. One should be holding the first spear to strike.' Even though you have put your life on the line, there is nothing to be done when the situation doesn't go as planned."

CrossFit is a way to pick up the spear.

WOD: Good music! I can't wait to do this one.

My first WOD - 12:22

45# Good Mornings

12:45

7:55
Subbed supermans, and form was generally iffy because of a recent minor knee injury ('twas but a flesh wound).

Thank you thigh master!
11:40 as Rxd

That book and the sportminded, randomly varied movements of crossfit reminded me of my military movements (Gymnastics) class at "hudson high" and of a quote we had to memorize as plebes...
"Upon the fields of friendly strife are sown the seeds, that upon other fields, in other days, will bear the fruits of victory.....Douglas MacArthur"

How much we forget to realize they knew before Muscle Fitness Magazine and Nautilus machines came around.

As Rx'd
10:19

As a SERE Specialist I fight with the "old Air Force" mentality very day. There are a lot of people in the AF that like to pretend that they aren't in the military, and just because they drop bombs from 30000 feet instead of fire a weapon from 30 that they aren't a part of the fight. Wrong. In many ways we deserve the reputation that we have among the other Services, but the times thay are a changin'

As soon as I can convince my bomber pilots that, yes there is a chance that they can get shot at too. This could take awhile.

As Rx'd 10:25. Will do better next time. Quads are not happy with me right now. Oh well, too bad for them!

WU
.5 mi. walk on treadmill
WOD
13:06
partitioned BE

20 yom, 190#

CFWU x 3

10 mins

Legs = jell-o

Legs and cardio! Wow.

A not-easy 11:35. Some squat sets broken.

800m intervals this am (x4)

WOD 8:33 as rx'd this afternoon.

As RX'd:

EDWARD: 9.31
DREW: 11.20 (had to wait a bit for the back extensions at the end...was on track for sub-10)

Afterwards, I introduced Drew to tabata intervals on the row machine. Neither of our legs really liked that, but it was a good finish.

#84 - Of course the AF is like that, because we've been formed into a corporation that happens to fly planes and drop bombs (something that has been PC'd as much as possible), as compared to an actual branch of the military that gets dirty and hurts after a long day in the mud.

14:40

After reading all of the times posted I thought that I really dogged this one. The I re-read the WOD. Oh well, my back needed it.

3 reps for time 100 ft walking lunges, 50 squats, 50 Back extensions with pauses.
14:05. My gluts and hamstrings were killing me when I was done.

50/196

As Rx'd 14:10

Just a quick question, the squats are all just body weight right?

This is going to hurt so good.

Dan

17:21

Can I sub sit-ups for walking lunges and do supermans on the floor? This would be a great core workout.

bw-164
15:40

Can I sub sit-ups for walking lunges and do supermans on the floor? This would be a great core workout.

bw-207
12:03

Can I sub sit-ups for walking lunges and do supermans on the floor? This would be a great core workout.

16:11

27yom/6'4"/216#

15 minutes. I underestimated the crap out of this workout. Destroyed me. I think I'll go lose ten or fifteen pounds and see if this bodyweight business gets any easier.

32y/o 6'4" 210
As Rx'd
10:29

Just cobbled together a GHD last night in the barn, and it popped up in the WOD today!

oui

35/196
as rx'd 12:18

M 33/175#
this started out looking easy (on paper) boy was I wrong! as RX-ed: 9:50, and the legs and low back are fried!

#66 Paul, your a freak! Way to go!

Rx'ed & time was 18:40

I was very humbled after this one. Pride cometh before the fall! This one smoked me.

M/162/24YO

As Rx'd: 7:43

10:47
no GHD bench yet...I keep looking in craigslist.
sub'd good mornings for back extensions
The squats broke me down, at the end I was doing 5 and resting for a count of 3.

pre-cfwux3, snatch balance to 84# 5x5
wod as rx'd-8:24
post - 800m run-2:55

CF wu x3

As Rx'd
10:45

Hammy's feel nice and shaky after that.

Today I did 155 hang clean and Muscle ups 15-12-9
as rx'd 15:22.
then I did the lunge squat back ext. with a 20lb. vest as rx'd 13:55.

I want is to be able to do is be able to "bring it" when required.

PS : golf sucks

god i am stupid. must be the wod.

Walking Lunges 100'
50 Squats
Sub'd Good Mornings with 45lb bar

X 3 Rounds

Time: 11:30

Did the math using the date of the last time this WOD was posted and my post on it. Figured out this is som ewhere around my 2 year mark as far as CrossFitting goes. Thanks Coach and he rest of my CF familia for everything!

200lb/66"/38yom

as rx'd 13.09.48

--

As RX'd

21:26

--

Howdy (from Baldwinsville),
Yesterday's Work
{Ride (Airdyne) one mile at level 8; PSN 50x3, 60x2, 70x2x2, 75x2 (second rep/set was from HBK); PCJ 70x2, 80x1x2, 90x1x2,2 SW/Pull-upx3x3 (W/90#'s); and Ride one mile at level 8}.
Bdw. 83.5...

Howdy (from Baldwinsville),
Yesterday's Work
{Ride (Airdyne) one mile at level 8; PSN 50x3, 60x2, 70x2x2, 75x2 (second rep/set was from HBK); PCJ 70x2, 80x1x2, 90x1x2,2 SW/Pull-upx3x3 (W/90#'s); and Ride one mile at level 8}.
Bdw. 83.5...

My apology for the duplicate.

8:32 as rx'ed, what a frickin' brutal display that was. I flew out of the gate like gangbusters and then died a horrible death on round 2 of squats. I really need to get those back up to speed because they were painful and by painful I mean painfully slow. My legs are like 2 big plump sausages right now and I'm still having a hard time with the whole balance thing.

Pre-Snatch Balance Practice
Post-800m 'run' to flush out the legs-3:27

That pic from yesterday is brutal. I can see the tattoo artist talking with his buddies after that one; "Yeah, I did a puking clown tat today. Top that."

As Rx'd:

7:19

Not too sure how far I was going. Did 40 walking lunges figuring a little more than 2 ft/lunge

Oh my, 100 ft... I was about to do 100 yds, glad I caught that one

#8, Ken,

"Maslow, whose theories the Air Force accepted in a big way, talked about self-actualization as the highest achievement a person can attain. Would this not be a nobler goal: to excel physically (be-all-that-you-can-be?) rather than preparing to fight an enemy real or imagined?"

While Maslow recognized self-actualization as the highest level of achievement, he also recognized safety and security as among our most basic needs. And he recognized that self actualization includes the acceptance of facts, which would include the fact that there are people who will kill us, but for the deterrence provided by our military.

Signaling our military willingness and readiness to fight for a just cause is an extremely noble act. And I thank and respect you for your contribution in that area.

Subbed weighted good mornings for back extensions.
18min yeah im an out of shape bastard

46/193

CFWU w/o sub'd squats and back ext with pu

as RX'd 13:30

Walking is a little harded after that!

M/33/5'9"/179#/CFT=870
As Rx'd
12:28
I just hope no one runs from me at work tonight!

13:15 as Rx'd very slow on squats.

as Rx'd
10:36

Wife joined me for her first WOD. She had to tapout after 2 rds as Rx'd (awesome effort!). I did 3 rds as Rx'd but didn't keep tabs of time for this one, too busy doing something more important - playing cheerleader! Laurie - You rock! Thanks for joining me, hope this begins your road to being a xfit disciple too!

As luck would have it, I was leading an instructional class today that approximated the WOD -
Tabata squats, partial recruit circuit course, and 2X 400m + 30 burpees + 30 walking lunges.
After making up the back squats yesterday - OI!

As for the gymnastics and tumbling book - very interesting! I actually bought one online - anxiously awaiting it's arrival -

M/29/6'6"/280

as Rx'd
14:10

Age 35
BW 183

15:45 as rx'd

12:06 as RXed harder than expected, warmed up w/ a 800M run on the beach.

M/ 27/ 165

9:51

Ken # 8

At ease COL ... no one is suggesting that crossfitters be ministers of death praying for war. But, it is better to be prepared for a fight with the mind set of a sheepdog then to just stand around saying "Bah".

16:30

Lunges scaled up to ~200' per round. Hard.

F/30/135lbs/5'8"

Tough as I was at almost 9000ft visiting parents in CO. Had to use weighted "Good Mornings"...no GHD. 11:24

15:00

DJ- Congrats on your CF anniversary!

#128 Dever sheepdog- Isn't that what your gun is for? ;)

WU- Weeded 3 gardens
Wod-
Can you imagine it, me saying as Rx'd?? What is the world coming to?!

Time- 18:05

Doing the lunges after a long hiatus from them is what killed my time. Small break in squats in round 2 and 3.

Followed by 2 1/2 hours trimming bushes (by hand, so I was thankful for no arms today) and mowing.

Thanks Coach!
Kate

#111 John S, I agree with the saky hammy feeling!

subbed BE for Goodmornings

My time - 9:20

Teresa's - 12:22 first WOD !!

M/31/191

I missed the double-under/GDH workout from last cycle, so did some add-ins and subs (but not up to the scale of 070512):
100 single unders
100 ft. walking lunge
50 squats
25 situps
25 back ext.
17 mins

Lunge followed by squats hurt bad!

30 walking lunges
50 squats
25 back extensions
3 rounds: 13:25

It didnt really hurt all that bad. Even doing the sets quickly was kind of easy and im not in very good shape. Maybe im doing them wrong...oh well. 10min 25secs.

I think im going to have to start adding some more PT to my workouts.

This is a couple days late, but we got delayed traveling.......

Thanks to everyone who helped make the Golden, Colorado cert such a success. To all the trainers & participants, you guys are the best.

We had a blast start to finish. If you have not been to one, go as soon as you can!

Did 4 rounds instead of 3 (I can't follow directions, it's against my nature) -- for those of you with access to a treadmill (and without access to space enough to do 100 feet of walking lunges), walking lunges are well done on a .8 speed and you can even add an evil incline....
As sort-of rx'ed, 12:02

28/M/185
CFWUx3

as rx'd: 10:34

#144, Jack

Thanks for rubbing it in. I'm sure everyone, like myself, who is in pain, just loves your upbeat aloofness.

M/22/190/6'3"

First WOD as Rx'd
11:00

Hard to operate the clutch on my wrx driving home...

sub 30 lunges per round = 12:20

Did Monday's workout:

Hanging Power Cleans, Dips, Pull-ups: 15, 12, 9 for time
20kg (44lbs) Power Cleans
25kg (55lbs) assist on pull-ups

10:00

Didn't sub 3/4 reps for one on the pull-ups and dips - last time I tried that I aggravated a few injuries so I'm going a bit easier on myself this week.

as rx'd
7:48

45 / 179

as rx'd

8:43

As Rx'd
Time: 10.41

My legs are so full of blood I can barely walk, Awesome!

8:33 as rx'd

Justin was 9:00 as rx'd

12:40 as rx'd

Great video, Are you sexy what a great song! The Gal in the blue hat KILLED it!! Nice work!

DJ #116: Happy Anniversary. Many more.

Laid low by cold. Rest week. (Trickling tears...)

Bah! From the video, it is obvious that this is a girly workout... NOT! |:^}

Subbed supermans for BE.

Time: 15:11.

And then I tried walking back upstairs to my office... It was so comical attempting to wobble up the stairs, I busted up laughing. |:^}

41yom / 152

CFWU x3 x15
WOD - as RX'd
Time - 12:39

Post - fun with Push Ups using inverted kettlebells (Multiple sets using one bell and two)

m/40/175
17:48
subbed 50 alternating supermans (25 each side) for each round of back extensions.

swiss ball back extensions

9:29
unbroken sets, but the last set of squats was slooow.

8:57 - wanted to stay on the heels of gaucoin and Rob C however my squat strategy failed. First round was good then squats painful on the 2nd. By the third round my lunges were better than rd 2. I thought I try to pump out as many squats as possible then 10 at a time with a quick 1-2 second shake of the legs as I hopped closer and closer to the back extension machine.

pre: cfwu x 2, bwu x 3 (dowel/20#/45#)
OHS therapy (dowel/20#/45#)
post: muscle up attempts x 3, 800m row =3:12

9:01 as rx'ed. No priors. finished with some tgu's and a round of tabata rowing. Thanks, Coach! BW: 168 Y/A:58

40/163
as rx'd
12.35

CFWU 3X12 minus back ex.

9:29

easy 800m cool down.

I didn't pause or go slow, so some folks out there must really do those squats rapidly! Some posts showing in the 7 and 8 min range...wow, nice work.

8:44
Lunges slow and deliberate, squats a2a.
Will push harder next time.
Great Workout!

3 rounds:
50 squats w/ 135lb
100 ft walking lunges w/ 100lb
25 back extensions

20:37

OUCH!

My booty burns!
17:00 and some change.
GREAT workout. Thanks again.

26yom/68kg

as rx'd

8.23

If anyone comes across my legs, please tell them i'm sorry and to come home. Cheers.

Hello, All!
My first WOD, allbeit modified.

Round 1:
Walking lunge, 100 ft
30 Squats
21 Back extensions (on a fitball)

Round 2:
Walking lunge, 50 ft
20 Squats
14 Back extensions

Round 3:
Walking lunge, 50 ft
10 Squats
8 Back extensions
Time: 9:85

Out of shape but determined to turn it around this summer. Using CrossFit as the cornerstone for preparing for the USAF 1/2 Marathon in September. Any advice and/or encouragement welcome.

Cheers!

PPPPPPPPPPPPPPPPPPPPPPPPPPPPP

At home, and sore back, so substituted 30 AbMat situps for the back extensions.

13:27

PPPPPPPPPPPPPPPPPPPPPPPPPPPPP

M 33/170

cfwu x3 minus back extensions

as rx'd

11:50
squats only sets broken
this was tougher than i thought

Male
Age: 30
Bwt: 133

As Rx'd
8:32

male, age 37, bw 185
as rx'd (but jerry-rigged back extensions with picnic bench--not recommended)
9:00

wow every time I think it wont be so bad it surprises me. nice workout

26yoM #205

14min as posted

Age 34
BW 145#

As rx'd:

9:28

10:42

22yom/6'2"/218#

11:39 as rx'd

my legs feel like jello...

how do they do it so fast in the video? anytime its a timed workout i always shoot to at least match those ladies times. and i usually fail!!!

Great Work

3 CFWU 15

14:41 - broken squats

It amazes me how quickly my legs fatigue lifting only my wieght. From the comments, I would guess others felt this same phenomenom.

m/44/63"/140

CFWU 3x10 minus back extensions

WOD in 15 minutes.
Walking lunges done with 9lb body bar, but not sure how far I went. Anyone know the length of a basketball court? Did down and back for each set.
Each set of squats broken around the 30 mark.

Get to run with the kids later tonight. Thats going to hurt. Woof.

PS
Col, I for one (still AD after 25yrs) appreciate the militancy and preparedness that cross fit gives me in preparation of going in harms way.

M/37/182

They never look hard on paper!

11:15

Used a 45 degree bench

reply to Mr. Davis,

Thank you. War is Hell. I was in the Army for 12 years. I'm thankful I didn't have to shoot anyone or hold a gun to a grandmother to clear a house. Our curent policy is like adding lighter fluid to a fire. We must finds ways to diminish the flames. It's not enough to be the stronges; we must be the smartest.

R Miller

As RX'd

12:50

Keep these leg exercises coming, i'm loving it
(actually its more like I need it).

M-18-185

as rx'd 17:53

read the work out wrong I did 100 walking lunges

28, 5-10, 160

did the lunges w/a 22.5 db in each hand. otherwise, as rx'd, 14:55. Good health to all.

30 YOM / 195lbs. / 5'11"

WOD as RX'd

This was painful. I didn't think it was gonna be that bad. After the first round I was like ohhhh crap.

Didn't have my stopwatch today, but it was somewhere in the 12 minute area. Got a back injury from BJJ Monday night, so I took it slow.

I still got 20 minutes of skipping tonight in Muay Thai... then I'm probably going to die during our kick drills.

Great workout!

203#

11:55

Age: 37
B.W: 158
CFWU X 3 of 15 (Minus back extensions)
WOD: 11:58

Age: 37
B.W: 158
CFWU X 3 of 15 (Minus back extensions)
WOD: 11:58

Did today's workout and then Monday's workout afterwards.
Todays:
Time of 10:10 - Legs felt like jello
Monday's workout:
95 Pound Hang Power Cleans
No Rings so did Double in Pull Ups and Dips
Time of 12:09

14:00
OUCH!

As rx'd approx ten minutes. Should have set up the GHD right before I started.

My first WOD (modified)!
Walking lunge: 100/50/50 ft
Squats: 30/20/10
Back extensions: 21/14/8
Time: 9:58
Cheers!

Tim: as rx'ed, right around 10:00

Need to get a new stopwatch, this one gave up on me.

Pre: double-unders, Burgener WU, full ROM muscle-ups, 'power' dead-hang pullups for speed.

Post: legs stopped working

post: full ROM HSPUs.

(overcome by guilt)

CFWU (-pull ups and – dips, sore from yesterday)

Back squat
85x5, 95x5, 115x5,125x5, 135x5
Front Squat
65x5, 85x5, 95x5, 115x5, 120x3, f on rep 4, 120x2
Bench press
70x5 (with DB), 70x5 (with DB), 75x5 (bar), 80x5 (bar), 85x5 (bar) 90x5 (bar)

Off to soccer. Will make up today’s WOD later this week as that looks fun.
Erin

30yom/5'11/175lbs
As Rx'd - 11:25

Stairwells feel like mountains. Good times.

7:59

M/31/209#

As RX'ed

17:41

5:59 as rx'd

36/m/185lbs

CFWUx3

As rx'd - 20 minutes.

Which brings me to my next newbie question. :) A lot of these work outs make my lower back really really tight. To the point where some times (like today) I can barely walk after the work out and have to spend some time stretching just to be able to walk to the locker room.

I don't know if this is because I am doing something terribly terribly wrong.

Or....

I'm doing something right and my lower back is just weak and needs to catch up.

Any ideas?

I try my best to use good form and pay close attention to the demo videos... so I don't think I am doing anything wrong. But it sure hurts some times. :)

M/160/48

WOD 17:00 minutes

subbed lunges for step ups
29:38

Neil(49) & Ellie(52)

5 mins general warm up + CFWU modified

Hang power clean practice

Neil 5 X 8 X 95#
Ellie 5 X 8 X 50#

WOD

Neil 15.55 rx'd
Ellie 15.57 Sub alternate leg lunges 36 reps

Not fast, felt as though we concentrated on quality of exercise performance.

14:29

Back extensions were on my ghetto-rigged tall-chair-with-legs-hooked-under-weight. I really need to get a GHD.

why do i always get this crazy idea in my head that different wod's may be easier than others and then either during or after round one and my legs and back are burning reality sets in. thx crossfit for the daily ego and reality check.

as rx'd 14:40
bwt 240 age 31

44/176

As rx'ed: 9:19
After: TGU progression, 1 each side at 16kg, 20kg (bar), 24kg and 32kg.

M/20/170
14:45

OW. And I saw the WOD and thought "Easy!".

I am working my way up to doing every WOD (currently doing about half of the WODs that are posted). I have been fooling around with Crossfit for about 3 weeks now and the most interesting thing for me has been the number of people in the gym that ask what I am doing. I still haven't convinced anyone to try a WOD with me though. They seem scared when I ask.

5'10"/180/39
9:58 as rx'd. used 33 lunges

Rick M

Feel the burn!!!
First time posted in awhile
As Rx'd
9:13

34/M/182
CFWU

Walking Lunges 150ft
Squats 50reps
Weighted Good Mornings 45lbs 25reps

3Rds 12:53
After yesterday my legs weren't moving that well. Still a good workout.

26yr/m/175LB
2nd Crossfit workout
15:15
After 2 hours of basketball with my students
Im gonna sleep great!

CFWU x 3 subbed pullups and dips for pushups.

25 lunges per leg with 30 pound dumbbells(didn't have room to walk)
50 Squats
20 Back extensions

Total time: 19:44

Afterwards I did 4 sets of 150 pounds barbell squats, 5 reps each set.

Rode a stationary bike for 3 miles, at 10% resistance level.

34yo / M / 175lb

CFWU x 2 (plus some 45lb thrusters and burpees to get the blood flowing!)

WOD as RX'd: 10:14

28yo M 175lb 5’10”
CFWU x 3, 3 pull ups, 3 ring dips, 3 handstand pushups per round. HSPU about 2/3rds ROM.

3 rounds for time of:
Walking lunge, 100 ft
50 Squats
25 Back extensions
Time: 16:10
Foam Roll after

19yom, 150#

CFWU + extra stretches
30 lunges
50 squats
35 back extensions on a 45 degree incline (school rec center sucks atm)
22min
repeat warmup

Deceptively hard hehe, those squats just about killed me

Definitely harder than it looks. What a leg burner.
As rx'd:

10:55

cfwux3
Realized I missed about 10 lungs from the later 2 rounds, otherwise as rx'd: 7:00

Did 10x95lb OHS to compensate.

20:45 as rx'd

35
175

9:32 had to sub supermans dont haqve a ghd yet..

Not too hard today.

Sub supermans

Steve
10:15

Sarah
17:48

cfwu
sub good mornings
9 min

CFWUx3, incl. rings for rows/dips BW 128

40 lunge steps/50 squats/25 BE bent over fence, feet on tree
11:07

10.01 as rxed
(pr by 44 secs)

CFWU x3 (- back xt's)

WOD
:08::04

Shared the GHD w/my mom. Speaking of mom.....

... HAPPY BIRTHDAY MOM! Glad to see that CFing has kept you young.

Get some, Go again!

18ish minutes + some extra lunges and some tabata rowing just for fun...

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/155

WOD as Rx'd

9:00

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

CFWU X3(-BACK XT'S)
WOD 11:12 thanks to you D.J I will always be crossfit "young".
GOT SOME , AND WENT AGAIN"

as Rx'd:

15:30

Oh, and my mom is a young 50 now. =P Don't shoot me mom for posting your age.

11:00 as rx'd

9:55

202, Brian: Does your back loosen up after you stretch and is just tired sore? If so, it may be some core weakness being exposed by the WOD; if, on the other hand, you're experiencing pain and some limitation of movement, you may have an injury which may require a doctor visit. Be smart, especially with dead lifts and squats. Check your ego at the door and walk out standing straight and tall.

Im new to Crossfit (end of 1st Week) so i scaled it down abit.

3rounds for time
100ft Walk Lunge
30 Squats
25 Good Mornings

14:22

13:19

subbed supermans for BE

As rx'd - 11:23

10:49 as RX'd.

M/26/193

21:20 as RX'd.

First day back after a couple of weeks off. Man, I feel great to be back but it was nice taking some time off.

my second day. i was able to complete all but the last 9 squats. i fell over trying :-) that's the closest workout i have ever done that has been able to match a 30min power ice skating class. and i've been doing those for 18 years.

i'm totally hooked. my buddy has been doing this for a while and he got me to go along on monday. you guys are nuts. and i love it!

28/F/105#

pre: 3 mile interval running on treadmill

WOD as rx'd: 8:59

post: QT with the foam roller...ouch!

37 190
as rx'd 8:17

Viola
sub 25lb good mornings for back ext
16:30

55 y.o. 157 5'10

as Rx'd 10:30

3 mile training run...23:51
Then WOD
14:20
as RX'd

Tabata push-ups (85 reps) and sit-ups (95 reps)
PTP: DL 205-185x5, BP: 135-120x5

WOD: sub 150' tire flip for squats - 13:25

Modified CFWU x 3
10 x pull-ups
5 x bar dip
10 sec x l-sit hold

3 rounds for time of:
Walking lunge, 100 ft
25 Squats
25 Back extensions

Total time = 10:40

Misread, or mis-remembered the WOD and only did 25 squats each round. That proved to be more than enough, but explains how I was able to come within ~10% of Annie's time. :-)

Swim Qual all day

As Rx'd 10:32

Messed up did back extensions before squats.

16:04

21yom 170lbs

14:00

33 walking lunges rather than 100m

30/m/5'11"/180

As rx'd: 17:09

BW 58kg

35 lunges instead of the 100ft

12:47

11:45. bleah. legs felt wooden.

age 40
bwt 210#
time-12:40
subbed 45#(bar) goodmormings for back extensions, the rest as rx'd.

F25/5'4"/110

9:20 as rx'd

whoohoo! get some!

144lbs/29yo

9:19 as rx'd

(it sure feels good to write as rx'd!)

26yom, 175#

9:40 as Rx'd

27yo 200lbs

CFWUx3

10:00 as rx'd

deceptively hard!

M/26/178
CFWUx3
WOD as Rx'd: 8.21

35/M/200
13:47:82

33/F/138
19:10:78

oh and...

25yo 210

16:00

36/m/168.5/5'4"

as rx'd 8:49

M/21/200#

As Rx'd 11:02

wow, humbling.

get some!!!

F,27

ran 1 mile prior (uphill)

12:06 subbed good mornings with 45lb bar for back extensions.

wanted to cry after it was all said and done....

42/m/168

12:25

13 mins as rxed

I aproximated 30 lunges for 100 ft. each lunge is about 3.25-3.5 ft.

30/m/157

I feel like I'm up to speed without weights. :)

2 small workouts today
wo 1: skill > double unders + fast skipping
2x 200 mtr sprint: 43.18, 43.23, 43.27 sec

wo 2: ladder weighted muscle-ups with weighted hspu
1-2-3-1-2-1 reps per set
shoulders trashed
have fun, Johan

BW 167 Age 38
12:10 Rx'd

Wife
BW 140 5'10 age 33
11:50
50' lunges
20 squat
15 BE

mod cfwu x3
as rx'd 15:52
whew--1st wod in 4 days due to flu
squats to brand new dynamax ball--wohoo

willp
28m 27bf 247
10:00 min
back ext from floor

sub 45# good mornings for back extensions
12:54

6:11

13:08

As Rx'd 11:20... shower time!

11:31
No GHD- used fitball for back extensions

8:53, Locked up legs.

45 205

subbed using power rack and bench for back extension per recomd of someone a few weeks ago

used garage for lunges 5 trips 5-6 lunges per trip so short on distance each round
8:07

11:04 as RX'ed. Easy week, didn't smoke through it.

dennis - 29m/170

11:59
sub'd 40 alt reverse lunges for walking

jenn - 33f/120

8:30 as rx'd

13:46 as rx'd.

17/m/#170

35 lunges
50 squats
25 back extensions

9:55

17/m/#170

35 lunges
50 squats
25 back extensions

9:55

M/26/202.5

12:30

16m/ 155lbs

8:45 as rx'd but did 30 alt walking lunges

40 Lunges

~16:00

8:53, ax RXed.

Might have done 10 more squats than necesary, I lost count in the middle of round 2. The squats definitely hurt the most, as the other two exercises combined to make them very painful.

Approx. 9:00... lost track on stopwatch

As rx'd: 8:42

31/m/144 lbs

Approx. 9:00... lost track on stopwatch

Pat
31 / M / 175

10:39

Thomi

29 / F / 115

12:52

as rx'd YAY

J: 7:13
N: 8:40

Both as rx'd

35/M/166

Scaled to:

75' walking lunges
35 squats
15 back extensions

3 rounds, 11-12 minutes

Mark and Theresa as rx'd

11:03

12:04

Aikido before WOD.

Samson stretch and some hamstring stretching.

WOD
16:46

Everything above my knees, up to my lower back is on fire. Hobbled out of the gym. I'm sure I'll feel this tomorrow.

Just came off a full rest week because my foot was having some serious issues, but it feels fully recovered now. Also started IF this week. We'll see how that goes. Have to figure out the best time to get the WOD in.

~17:00 minutes - Didn't start watch until after 1st set of lunges

9:42 as rx'd

M/21/6'1"/185

7:48 as rx'd

I was a 3 sport athlete in high school; football, wrestling, and track. I now coach all three sports. Needless to say, I never had a break from working out. I have been doing the cross fit workout consistently for about a month. Not knowing what to expect, I feel like I am in almost as good of shape as I was in high school. I actually have been having my athletes do the workout as well, and I've noticed a huge difference in their strength and conditioning. My lifting endurance is about the same as it used to be, but my running endurance still takes a hit every now and then. Especially, on the 10k runs. I am looking to do a triathlon this summer, and cross fit is the perfect workout to get me trained. Thanks guys. Keep up the good work.

36/M/220

OMG, my legs have never been this smoked before and I didn't have to touch a single weight to do it. Like others have said before me, I'm gonna feel this tomorrow for sure. I was cursing myself for being a member of a gym in a basement when it was time to go lol.

Anyhow, scaled WOD:

CFWU x 3 -squats and extensions +stretching

100 ft Walking Lunge
25 Squat
12 Back extension
About 16:00 (forgot to get exact start time)

I can't wait to see how my squats improve on the next CFT with WOD's like this!!

28/f/156#

CFWU x 2 minus squats and supermans

Brand X pack mod - 3 rounds of walking lunge 75 ft, 35 squats, 15 supermans (subbed for back extensions)

Many say that this workout only looks easy on paper. They speak the truth. My first set of lunges felt great, and then the burnination began. I had to squat, pause, squat, repeat. It will be a sweet day when I can do this workout again and energetically pop up and down like the folks in today's video.

First set of lunges were continuous. After that, I generally had to step together between lunges. After the workout, I laid on the floor for a few minutes and then staggered like Bambi out to the car.

Thanks, Coach!

Time - just under 13:00

25/M/160lbs

As Rx'ed.

11:46.

Jello legs are the sign of improvement, right?

31/m/220/77"

As rx'd: 14:37

I am very impressed and humbled by the times posted today. It is becoming glaringly obvious to me that I have trouble with the higher rep lower weight exercises. Some of this may be due to my long arm and legs, but a lot of it has to be training with heavy weight and lower reps the last 8 months, until I started Crossfit 3 weeks ago. I supposed the 20 lbs. I put on are not helping, but a lot of that was muscle.

I really love these workouts, it is like nothing I have done before. Todays felt especially helpful in preparing for my week long hike through the Swiss Alps in a month.

21-18-15-12-9-6-3
Pull ups
Kb swings 16kg

13:41

Really REALLY happy with that time.

9:00
Lovely after the 5x5 squats last night...

30/M/177

As Rx'ed 13:23.

Ran 5k prior to workout. Hamstrings still shot from this weekends workouts. Yay pain.

Hello all...

WOD with Todd (welcome back cardio king)!

41Yo M 250#
25' X 4 trips
50 squats to ball
25 back ext (45degree roman chair)
3 sets for time

11:12
Had the major Elvis going on!!!!!
Sent to two boys through a scaled version and both did very well!!!
Need to keep the Xfit generations growing...

Oh yeah show off Todd Rx'd @ 9:35 (smart A@#)

Mark

My second full WOD.

As RX'd 10:29.5.
Used swiss ball for back extensions.

Warm up:
5 pull ups.
500 meter row for speed 1:45.8
2000 meter row easy 8:43.

9:09

15:33

3 rounds for time of:
Walking lunge, 100 ft (33 lunges)
50 Squats
25 Back extensions

Last 25 back extensions took 3 minutes to do.

i did the walking lunges in the weight room back and forth time: 10:55 thanks crossfit, juan

i did the walking lunges in the weight room back and forth time: 10:55 thanks crossfit, juan

27/m/215

as rx'd 11:22

M 28 5'10" 212lbs
Second full week of CF, finally getting the hang of the workouts. Did this one as Rx'd, 12:12.

Workout partner Mack Zacintyre finished in 12:45

11:52

WOD
12:31

45M/235#

11:09

Finished the CF cert on Sun. Had a great time learning some new exercises and the reasons behind them. Coach and his staff did a fabulous job. The instruction was excellent. Dont think you will just go there and sit in a classroom the whole time. Be prepared to get after it CF style. This program is perfect if you want to push yourself to a new level everyday. When I was wrestling there was a saying on the wrestling room wall. It said, If what you did yesterday still looks good then you have not done much today. That saying has stuck with me always and pushes me everyday. Thanks Coach and staff.

BW = 166 lbs

approx 16 min. Tougher than it looked.

Has anyone seen "Ninja Warrior" on TV? Be a perfect event for a CF monster...

sousadvocate

9.38
as Rxed
40m walking lunge
50 Squat to D Ball
25 BE on Horizontal BE Machine

32f/bw110

14:27
Sub: good mornings

3 rounds

50 squats 135lbs.
100ft lunge walk 100lbs.
25 Back extensions

20:52 of pain

as RX'd

14:26

13:05 as Rx'd

I have gotten slower recently; need to figure out the reason. Really thought I was in the 10 min range.

56/M/195 14:42 subed good mornings w/45lbs for back ext. Legs already fatigued before WOD. I'm gonna be crippled in the morning!

No w/o for Belinda today due to a business seminar.

as rx'd

11:47

00:11::55

14:13 as Rx'd. Lost a lot of time continually adjusting Stability ball for Back Extension. Almost fell on my face during last round. Anyhow first WOD completed as rx'd....YEAH!!!!

Legs feel great though. Freakin SB... Need a glute ham mach.

as rx'd, 14:26

back squats afterwards at 225

for anyone who doesn't already know, doing a WOD hungover equals the opposite of fun.

BW=203.6, 72" 47 yom
Nick Massman warmup: run 800m, max pullups, max ring dips, threw in 15 gh situps

WOD as Rx: 14:13.33

Off w/ active rest til Sunday's Bay to Breakers in SanFran, who's going?

9:30

9:46

30/M/182

WOD as Rx'd at 15:10

First WOD after moving across the country so I've been outta the loop for a couple weeks. My legs are fried.

#319 I have just become addicted to Ninja Warrior and I feel the exact same way about crossfitters destroying their courses.

CFWU x 3

8:57

good workout to push hard. People had to keep getting out of the way, because I wasn't stopping or moving.

subbed superman's for the back extensions...

26 y/o 185 lb

8:15

D.J I don't mind you telling my "new" age as a matter of fact I noticed several 50ish crossfitters and to all of you 50 and over "You Rock" and to all of you that have yet to arrive see ya when you get here the ride is great as long as your "CROSSFIT".

19min. 45sec. Damn my butt really hurts and my lower back is really tight. So tight that I had to do 100 sit ups to compensate. Looking forward to tomorrow

M-27-168

as RX'd

10:40

11:56

#149 Making friends everywhere I go...

CFWU x 3

WOD as rx'd.

13:41

Back extensions were done on a body ball.

#336 gale-

I know this is a bit late but Happy Birthday!

Kate

27m/200#

3 rounds of 10 pullups, 15 dips/situps, 15sec samson stretch.

wod as rx'd in 14:14

20/m/175

15:20

35/m/195
13:55

9:22 as Rx'd

One day behind on the WOD.

as Rx'd
11 min.

10:20 as rx'd

35/m/205

14:20

24/M

16:29 as rx'd

12:24 as rx'd
Plus - 9 mile (one way) bike ride to and from work
Plus - 3.5 mile run at lunch

did WOD after the run. and the ride home was a little jelly.

Mike: As Rx'd 12:33

13:34
subbed good mornings for back extensions

12:13, as Rx'd. I was shooting for 10 minutes; oh well.

Deep lunges. All squat sets broken, about half of them a2a, the rest below parallel. First set of back extensions broken, the rest unbroken.

41 y.o. male, 228 lbs.

My past experience with CrossFit tells me my times will be improving very quickly ...

25/bw 195

as rx'd 10:58

Late post 12:18 as rx'd

11:53
Was hilarious going downstairs afterwards to hit the showers

9:30 as rx'd back extensions on ball, had time did a fourth set after with 25 sittups not ext.

M/36/5'10/193

10 weeks of Crossfit now...1st time this exercise

11:43 as directed

33yo M 183#

100m lunges
50 squats
2:00 plank

3 rounds 16:01

2 mi run for dessert - ~17 min

As usual, dessert sounded like a good idea...

Ken #8, to answer your question...NO

12.04 sub good mornings

Male 5'10" 185lbs 30y/o

WOD as rx'd in 17:53. First CF workout in a year, so that makes me feel a LITTLE better.

Rd 1- Hey, I think I'll be OK.
Rd 2- Damn, are my legs still under me?
Rd 3- What the hell was I thinking?

Like someone else said, they always look easy on paper. I should have remembered that from last year.

12:47 - lost some time running from upstairs to downstairs

previous = 14:31

ugh,
Mauy-thai testing last night, then this today, I have no legs.

26M/145lb

11:30
Took a little longer than usual because I was playing fetch with my dog at the same time.

20 yom 160lb

subbed good mornings for back extensions

10:48

6:38

Indoors, subbed 30 stationary lunges for 100ft.

-12m 54s-

36/193lbs Day 1 XFIT
1 ROUND - DID ALL
2 ROUND - 11 LUNGE,18 SQUATS,12 EXT'S
3 ROUND - SAME

Thought my legs were going to explode.
nice.

dang...
9.38

10:39. Not too happy, thought I'd go sub 9. Oh well.

sh#t forgot.... 12 mins

41 yom/ 207#

14:39

Jeff-@ home 8:27

M/30/175

12:36

Cardio fine, legs toast.

holy cow 48 years of age navy retire martial arts dude, but boy howdy did this in 19:21 me legs are still smarting today....

Had a meeting with "Pukie", yesterday. Felt great!

Made up day late. As Rx'd:

11:41

M/29/180

Result: around 25 min

Apparently can't read, did 100 lunges, not 100 feet. Also subbed good mornings for back xtensions. Needless to say, legs were spent.

37/M/190--Syracuse NY
Definitely harder than it looked.
As Rx'd: 8:20
(back x in different part of gym, and I had trouble walking, much less running, to that station!)

28/m/185

WOD #3

20:08

26/M/220

16 Minutes -- brutal< legs are shot.

26/M/220

16 Minutes -- brutal< legs are shot.

26/M/220

16 Minutes -- brutal< legs are shot.

37/m/180

7:37

OMG! Can't walk!

3 rounds
walking lunge 75 ft.
35 squats
15 good mornings

7:39

sub 45# good mornings for back extensions
14:35

33/m/6'1"/210

As Rx'd
11:26

Real wobbly now...

23yoM 195#
CFWU x 3
WODas rx'd
12:40

23yoM 195#
CFWU x 3
WODas rx'd
12:40

17:54 - lost a little time running up and down the stairs at the gym.

Me:
As Rxd 12:30 (with a couple min waiting for back ext machine)

Her:
As Rxd 13:04

*******************
As RX'D with supermans

10:00

CRWUx3 (less squats and back)

WOD as rx'd 11:20

M - 195 lb

CFWU X 3 (less squats and back)

as rx'd: 14:24

M 31/208

15:21

Used 34 standing for 100ft

404- 8:17

720- very close..

12:33 as prescribed

12:33 as prescribed

G - 9:30 as Rx'd
E - 17:40 as Rx'd
JT - 14:41 as Rx'd

13:30

as rx'd - 10:25

12:56

Did this take me 25:05? Can I suck that badly?

wicked crossfit type warmup before no-gi jiu-jitsu glass.

19:40
Finished with 5 loads of groceries up the stairs, but walking back down empty-handed was much tougher.

145lbs/30yoa

3 Rounds for time:

Walking lunges, 100ft
Squats x 50
Back Ext. x 25

Time: 10:57

My quads feel like someone proured cement in them.

yeh! a good one for injured shoulder :)

15:07
As Rx'd but with 50 walking lunges
also had to run inside and downstairs for back extensions

43/m/151#
11:25
Ouch!

WOD: 12:38 as Rx'd w/ 40# vest
31y.o.
225#
6ft.

Squats broken on second and third set @ #25

bw 251.5
5:25, 6:43, 6:24. 18:34 total.

forgot to post on thru.
As Rx'd 9:10

37yom
207
8:59

37yom
207
8:59

37yom
207
8:59

8:25
wu=30 min elipitical Hyatt gym

195
wu: 1 hr to cut lawn
sub'd good mornings
12:30

Walking Lunges, 100 ft (25 lunges)
35 squats
25 back extensions

Walking Lunges, 100 ft (25 lunges)
25 squats
25 back extensions

15 mins for above 2 sets...so sore

48 yom/150#/CFT 645

as rx'd

7:57

Many little pauses (1-3 sec) in squats to let spasming quads quiet down. Thanks, Coach!

3 rounds

Walking lunge 100ft,
50 Squats,
25 Back Extensions

Time: 20:37

Subbed 400m run for back extensions. Also did four rounds instead of three. I forgot to hit my stopwatch when I started so I don't have my time. I guessing about fifteen minutes or so.

47/165

7:39

Charity-8:30

as rx'd
17:30

I just happen to have an old GHD getup in my back yard.

3 rounds for time of:
Walking lunge, 100 ft (rough measure)
50 Squats
25 Back extensions

15:32

Age 51/BW 240#
back after beign sick most of the week. Good workout to get back into the swing of things 3 rounds as RX'd 19:25.

100ft lunges
50 squats
25 back extensions

sub ball back extensions @ hall
as req'd 7:45

subbed supermans for back extensions

11:25

hamstrings still wrecked from all the good-mornings done a few days ago.

35/m/195

14:00

10:23 with 22# vest

squats broken, mostly in 10s
sub'd standing good mornings w/25# plates

9:35

Followed with some bench press, nothing too heavy, several sets w/ 225 just to knock the cobwebs off.

M 30 76 kg

21 mins

subbed good mornings with 2 green bands for back extensions

35 y/o M 150lb

As rx'd

12:32

45/145

As Rx'd

11:45

Could feel the legs the next day!

7:45 as rxd... feeling good. I love sea level!

12:42

14:05
Switched back extensions and squats in the order by accident.
28/6'5"/190

as rx'd

10:24

Cf w/u then as Rx'd.
15:02

Thanks Coach and Lauren.

Did the leg workout. It took me 12,31. Pretty sure i will feel the legs for a few days.

Peace

~10 min flat. (hip extensions, though)

OW my butt!

Oops meant to add that I doubled up and did this after the 7 of 3 push press.

16:31. I was surprised--rather stupidly, since I should know better--how much that lunge/squat combo hurt. I was also surprised how much I felt the back extensions in the squats. You learn something every day. Well, most days. Well, there was that one time. . .

Ken Davis,

I don't know if you're still reading, but I have to say I agree and disagree. I agree that outright war is almost always a result of a failure of some sort--and always hellish--but I disagree in the sense that I believe the failure is almost always one of deterrance, and of failure to wage what we might call sub-critical wars, by which I mean nothing is pressing us into them other an effort to act presciently and preemptively. Wars of that type would include support for "contra" type movements in nations like Iran, informational counter-warfare waged both electronically with actual signals, and through various forms of intellectual infiltration throughout regions where we have people attempting to demonize us. We never have to fight enemies that we don't allow our actual enemies to create through propaganda.

And when we do wage war, the argument Sherman used still holds, that the shorter the war the better, and thus properly waged wars are not for the squeamish, or those overly concerned with the strict rule of law. The corrollary to that is that if fail to do what needs to be done--whether that be shooting insurgents with pork covered bullets, demolishing sections of the countryside, leaving bodies hanging on posts--and we lose, we do not get the moral high ground for having failed to fall fully into brutality. All the bodies that pile up after our failure, all the women who are raped, all the children murdered, all the hell that is still loosed on the earth, that, too is our fault, and if we could have prevented it through what might have amounted to a campaign of terror of our own, then we have in fact failed in our moral responsibilities.

Now, I don't think that's what's needed now, in Iraq, or elsewhere. It would be counterproductive, in all likelihood, at this point. You have to pick the time and place of your battles, but you can't take anything off the table, and whatever, in the end causes the least pain, death, and destruction is, in my view, the moral choice.

7 minutes as rx'd

14:16

ow, i hurt so much. quads and glutes are screaming!

As rx'd 9.02

M 34 BW 160

Done at NYSC 76th. Used back ext bench and measured aprox 100 feet. Medicine ball for squat depth.

12:18. Should have been faster. Off night.

16:31.

9.51 (3.13, 3.14, 3.24). Sub's 40lb GM's for BE's. Done on 5/17.

19:38. REALLY wanted to stop after set 2. Took two minute break and pushed through the third set on sheer will power.

First set end at 4:30 last couple lunges and last few squats tough.
Second set ended at 11:25 last half of lunges and squats killers.
Third set, every movement difficult.

36/M/198

CFWUx2

As Rx'd: 9:19

Oh yeah - the quads are jello now!! Good one!

1 hour of yoga then as rx'ed
11:28

CFWUx3
10:50
In the backyard :)
32 lunges round trip said = 100ft

CFWUx2
1 mile run on the treadmill
11:08
135# DL 2x10
5x5 KTEs

************************ 05/21

17:24

Brandon - 10:01

Marie - 17:40

21 minutes

0.5 wod
33.3 m walk lunge
25 squats
15 back ext
8.18

subbed supermans

10.00

14:35 as rxd.

165# male; 28yr, 5'9"

M/074/205/43

11.13, and a day later, I didn't think I could still get this much muscle soreness. Holy smokes. It was hardly 'delayed' kicked in within 12 hours.

Olivia
-subbed good mornings with 20lb bar for back extenstions

12.36

26/m/220/6'1"/Canada
Did May 29, 07 @ 0800
CFWU x 3,
3 rds for t of 100ft walking lunge (30 step), 50 squat (A2A), 25 BExts: 11.29mins
Wow, that fried my legs! Next time less resting during squats...and the last set of lunges could use less rest too! Will try to get in under 10 mins next time.

Should add that after all that, I mowed the lawn...long and wet grass with a push-mower! Then the dogs ran away, so ran like 1/2mi after them! Starting carrying one back on my shoulders (45#)...didn't know I had all that in me, especially after working a 12 night shift!

44, 5'11", 199lbs
16:39 as rx'd
-last set of back extensions were broken; back extension station was under repair at gym, so had to improvise with bench and ball...slowed me down a bit

18:29
-Form good on all / broken sets on air-squats is what cost me so much time / lunges and b-xtensions unbroken
-Next time speed up squats...

16:40

Good form--broken sets on squats
Very surprised at the pain on this one....
Lunges = 40 steps

On 070710
CFWU X2
As rx'd 12:16
Also did 070518

10:30 as rx'ed (horizontal back extension rack)

Felt easy. But I think I might be in pain tomorrow.

11:01

Subbed extensions for 20kg Good mornings

7:39 - Slower than my previous time on this WOD; stiff and fatigued from yesterday's 20 rep squats with 180# (working to achieve 20 reps with double bodyweight). I could feel the squats getting slower and slower and I could not will my legs to work any faster.

First official WOD
used fit ball for back extensions,
9:09

Cheers

Did this at the hotel. Back extensions were done on a ball.
8:32

CFWU x 3 (10 kipping pu's/round)

Wow. I totally misread this and did 100 walking lunges each round.

32:48