Go Chuck!

#1 how did you beat my post? i officially challenge you to a duel of Michael. i'll look for your time.

we did this one last month too; the last date we did it was 4/19/07. I love this workout. 150 situps will be easy compared to the ghd situps a few weeks ago.

'There will be no ab work tomorrow,' OPT said smugly, 'so we'll do some GHD sit up tech work and then some Tabata intervals on the new ab mat today.' Shoot me now...

Looking forward to Michael. I really like this one. Will be fun to give my all to it right before a rest day.

And for humor's sake:
Who will win the 2008 Presidential election?
http://members.verizon.net/~vze3fs8i/air/pres2008.html
(work/family safe)

#4:

Bill Clinton WAS impeached by the House (acquitted by the Senate). More Americans need to learn what the impeachment process is really all about before they go waving their banners.

24 yom/ 180

19:05 sub'd supermans, good mornings, supermans for back hypers

23:02 as rx'd

32m68kg
29.25 as rx'd.
anything longer than 200m run and i struggle :(
but as they say "who dares wins"

Woke up yesterday and realized I have strained my groin so I am not running. Any ideas on how long to stay out,anything I can do to speed recovery,any exercises I should do/not do for a while. Thanks in advance.

Did my first WOD yesterday. Subbed muscle ups for 3 pullups 3 dips. Well i really enjoyed it although struggled badly with the pullups. First two rounds were ok but the last two were very broken and the last ten reps of the final round i had to do jumping pullups.
25m 100kg
20.33.

Todays WOD looks like great fun too.

20:18 as rx'd
Had fun tonight :)

CFWU X 3 ( no situ, no be, added pushu)
15:20

BrandX scaled down version of Michael:

3 rnds for time:
run 400m
10 BE
20 SitU
Time 13:18
Total time 28:38

I haven't posted in a few days due to building a patio extension on the front patio with my husband.
Sunday- 4 hours of moving sod and 1 1/2 pickup loads of sand by hand.
Monday- 8 hours of moving another 1 1/2 pickup loads of sand, moving about 80, 36 lb patio blocks, digging a new garden and turning the soil, adding compost, raking, sweeping.
The patio is done, now I have to start on the planting.

I will do the muscle up/ squat WO today.

CrossFit is great, the only thing a little sore today is my lower back, but a little stretching and I should be good to go.

Thanks Coach!

Kate

As Rx'd 23:06 A little slow in my third round today. Maybe feeling the effects of running 4 miles and doing the MU/squat WOD yesterday on top of Micheal this morning. Oh well. It was fun, in the Cross fit sense of fun!

Hey guys.
I'm new to this place and was curious to what "CFWU" means. And also why to you call the Glute-Ham-Gastroc stand GHD? GHG would make more sense to me. These questions come from an old thread for same workout...

I was planning on doing reverse hypers or supermans instead of back extentions. Should I still do 50? And regular situps as well.

/Dego

WOD modifided -

3 rounds
1000 m row
30 back ext. on SPRI medicine ball
30 situps on SPRI medicine ball

25:00

Subbed supermans the last 2 rounds.

Time: 33 minutes off wall clock.

Two stairs + 30 m to treadmill.

Ran at 12/13.5/15 km/h
BE:s/supermans broken 5 x 10
situps broken 2 x 25

My back is finished.

Pissing rain out, so:

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

Messed up time, problem with stopwatch.

As rx'd:
25:02

23:17
Supermen vs. GHDs.

Well, did run on t-mill w/5% incline.

.5% rather

Nearly found Pukie on the last set. 32:30 as rx'd

Amy/Susan/Brian

Michael
3rnds
800m run
50 supermans
50 situps

B=18:58
S=19:24
A=19:35
(19:38 & 20:31 previous times)
One of my favorite workouts!

Will swim later tonight

41yom / 150

CFWU x3 x15 (-BE, Situps)
WOD - Michael
800 on treadmill 1% grade
50 back ext
50 situps (decline Bench)

Time 23:28PR (:35 better than 4/19 and 3:55 better than 3/25)

23'50" PR by 2'17"
Did some different things though, did reverse hypers using Swiss ball vs. Good mornings. Situps on ball vs. regular. I think these mods are harder and closer to the GHD intent of these exercises but my time has decreased. Maybe this Xfit stuff works?

#15 Dego,

CFWU - CrossFit WarmUp, see FAQ.
I don't know if there is an official ratio of supermans (supermen?) to back extension but if there is, it will be in the FAQ.

Three people I could listen to speak all day: Coach, John Hackleman, and Joseph Campbell. (In no particular order)

#15 Dego

I believe that GHD stands for Glute-Ham-Developer

I am looking for dynamic stretching extercises to improve my kicks for martial arts. I am very inflexible due to mild cerebral palsy. I would appreciate any thoughts or videos.

20:00 dead

23M 6' 170

23:45

age 40
bwt 210#
time-24:12
subbed goodmornings for back ext.

Howdy,
Work
{Ride (Airdyne) one mile at level 4; then, half mile at level 8 and half mile at level 3 for five rounds. Half mile at level 3}.
Duration 18:15.
Weights to follow...

Ariel,
Try checking out the message board for specific info not related to the WOD. Check Crosspit and Fitness for stretching info.
Bob

I actually did last week's Push Press today (major schedule challenges) but I decided to post anyhow because I am extremely excited about my results and I don't really have anyone else to tell!

WU = 15min

3-3-3-3-3-3-3 Push Press
65
85
85
95 (Old PR, on 05/01 I failed rep3)
105 PR!
110 Another PR!
115 OMG! Without much trouble either!

That is a 20lb+ gain in two weeks with only a moderate adherence to a WO schedule due to some personal life stuff.

Next, my mile is down from 13:57 on 05/12 to 12:06 today, again without much trouble. I might make my goal of a ten minute mile by the end of May after all!

Chris

CFWUx2 (subbed push-ups for dips)

19:37
Runs on t-mill at 1% incline

CFWUx2 (subbed push-ups for dips)

21:35 (8 second wait for back extensions and did sit-ups before BE on last round)

18-M-185

as rx'd 17:02

last time 12:34 ... what happened

287#/43 yom

as rx'd with 65# Good Mornings for BE

33:30

16:48 as rx'd

32/M/72"/160

subbed double unders for the run and good mornings with 45lbs bar for back extensions

14:34

20 yo/ M./ 1.82m./ 79kg.
12th week into the programme

Yesterday evening I did WoD 030521
Complete 5 rounds:
- Run 400 meters
- 80 lbs. Clean 15 reps
- 20 Push-ups

Time: 21:23

Today's WoD
* Subbed supermans for BE

Time 22:19

Legs are pretty much fried due to the work the previous days. Aimed for a sub-20 but it just was not going to happen.

23:23
I just wanted to say thanks for this web site.

Subbed everything! 800m elliptical, 55# good mornings, decline sit-ups.

time: 20:42

22:31

23:06

that damn 23 min barrier will fall one day.

8.0 mph on treadmill

39yom/155# 26:48 as rx'd

39yom/155# 26:48 as rx'd

39yom/155# 26:48 as rx'd

23yom/#178# 24:48 as rx'd on treadmill.
Second Crossfit workout. Almost puked on third run. But didn't!

22:34 new PR, old 24min

9.0 runs on TM, last was 8.0+
feet anchored on situps
BE done on big ball

this wod continually kicks my ass

M/50/165 lbs.

I like this one, particularly since it is a memorial workout AND my name is Michael. It was a killer, though.

Warmup: 5 min. on Lifecyle + 3 rounds mod. CFWU - stretch, PUs X 5, OHS X 15, pushups X 15, dips X 15.

About 100 mt. separates the track from the gym, so I timed the workout, as well as the total time (counting the dist. to/from the gym and track).

WOD: 800 mt. run + 25 back ext., 25 SUs, 25 back ext., 25 SUs - 28:30 (total time 31:55)

Finished with 3 sets, 10 reps of:
Dumbell bench press with 50 lb. dumbbells
OHS with unloaded 45lb. bar

I'm glad tomorrow is a rest day.............

24:52 as rx'd.

3 rounds of:
800m run
50 superman
50 situps

17:34

Throwing this out there, but does anyone else seem to realize that we've done these workouts already this year? What is with all the repeats?

M 50 69" 178 CFT 720
Michael, about 30 mins by the clock on the wall.
Post work out, 30 jumping pullups, dips.
Believe it or not, had to do some waiting for the GHD! And, AND, it was being used for its designed purpose.

28/M/6'/185

Subbed good mornings w/ 45lb barbell for back extensions.

23:18

Timer stopped one minute into first 800 & didn't start again until end of second 800...

As Rx'd - guessing somewhere in the 16 to 19 minute range. Timer said 8:27.

If anyone else is in the Atlanta area - Row instead of Run. The wild fire smoke is hell on the lungs.

Timer stopped one minute into first 800 & didn't start again until end of second 800...

As Rx'd - guessing somewhere in the 16 to 19 minute range. Timer said 8:27.

If anyone else is in the Atlanta area - Row instead of Run. The wild fire smoke is hell on the lungs.

29/F/5'3"/113#

Thanx cole and JPW for answers.

Subbed BE with good mornings

19:52

Not sure if stop watch was correct. When I finished I clicked it, but it was still running. Not sure if accidentally bumped it mid WO, but should be somewhat correct, also looked at the wall clock. And I busted through the SU, where in the past had multiple broken sets. Last time 26:23.

Everything unbroken except a one breath stop second round of SU and two three breath stops on the third round.

Last time: 20:49
Today: 18:04

Thank you CrossFit!

155 bwt male 26yo

as rx'd 16.11 - pretty easy. only BE gave me a little hassle. runs and sit ups were easy as pie

WU
.5 mi. walk on treadmill and stretch
WOD
25:20
BP
135 x 10
All rest x 3
185/225/225/225/225/225/225

This was a serious pain in the ass for me, not only are the tredmills in my gym on a different floor to the mats for abs and back extensions but my bloody watch stopped for one of my runs. The back extensions became my weak point and had several broken sets.

finished time 17:50
allowing for the 3 odd minutes the clock got stopped roughly 21 mins

5x7L/7R 52# kb jerks. 70 total. No break between arms; 1 minute rest between rounds.

No rest.

Crossfit WOD: 19:57 - 800 meter runs, back extensions and glute-ham situps. Finally broke 20 minutes.

Rowing Michael: 22:06 (PR)

about 22 minutes.

26:13

CFWUx1
BWUx1
OHS95x5 135x5 160x3 190x2 205x1pr
FR SQ 135x5 185x5 225 2x3
SQ 185 3x8 a-to-a
Back staring to feel better

CFWUx1
BWUx1
OHS95x5 135x5 160x3 190x2 205x1pr
FR SQ 135x5 185x5 225 2x3
SQ 185 3x8 a-to-a
Back staring to feel better

CFWUx1
BWUx1
OHS95x5 135x5 160x3 190x2 205x1pr
FR SQ 135x5 185x5 225 2x3
SQ 185 3x8 a-to-a
Back staring to feel better

25:35 as rx'd

Abmat situps added an additional degree of "ouch"

as rx'd 18:20
800 M 3:24/3:41/3:38

even though runs were slower than last time I knocked off :50 secs. All BE and situps (anchored abmat) unbroken.

Then went home and set a pr for mu's at 6 unbroken.

30:05

As rx'd
17:10

There must be some kind of cosmic disturbance 'cause my stop watch stopped mid way in the WOD as well>...argh. I guessing it may be in the 32 min range.

Does anyone else find the Hackelman videos completely useless and completely self-serving?

Maybe in his day he had something to contribute to health & fitness, and possibly martial arts, but these videos are worthless on all levels.

JeffB

well, had to move to a new gym, adn am seriously considering creating my personal gym...
did my own WOD today in a commercial facility, the looks i got were amazing.

1) I did the pull-up WOD from friday, but as rest, i added 10 squat.... got through 7 rounds, and 5 extra pulls.

2) Did the push press workout from thursday, with 5 inverted rack rows between sets. Went a little something like this-
95, 95, 105, 115, 125, 135, 145.

Thought I might get the boot for the grunts as the weights climbed... Needless to say, I had a good one today...

Lets not forgot are fallen heroes,Lt Michael McGreevy and all of the soldiers who have died defending our country. God bless you and your families.
He who dares to die,lay his life on the alter of this nations need, is beyond doubt the noblest development of mankind.
General Douglas MacArthur

post #60 i did run in the smoke and it was really bad. thought better of it but said what the heck. regretted it afterward.

M/33/84kg

4 rounds of:

25 PU's
50 Squats

time 13:40

I feel tender, ooh so tender!!

as rx'd
33:55

800m: 3:11, 3:25, 3:30
Back extensions weren't hard
Situps on the back extension machine are killers! Ate up almost 20 minutes doing these!

Ryan

37 bw190
as rx'd 16:32
THEN

1 min rest
bp bw 12 times
2 min rest
bp bw 10 times
3 min rest
bp bw 9 times

28:32

Just about 1 and a half minutes better than last time.

I think I was just in a hurry to get this done, as this is a very busy and emotional week.

My youngest is graduating from high school on Thursday, and we have much to do!!

What a bittersweet time this is! Twenty five years ago, I made a committment to devote my life to raising my kids. Right or wrong, I stuck to that committment. I never missed a game, golf tournament, school function, or teary-eyed moment. I don't think anyone gets to this point in their lives and says "Gee, I wish I hadn't spent so much time with my kids."

Cliche as it may be, they truly do grow up so fast! Try not to miss a beat, a moment! The sacrifices that you may make are well worth it!

16:09
Runs on tread at 10.
Sit-ups and back ext on stability ball.

Why the Hackelman hate, JeffB? I for one don't think they're worthless. Those videos are my only source of instruction in that area, and since I occassionally have to put 'em up, I'll take all I can get.
Try this next time. Watch the vid, think to yourself-nothing there for me-and then be glad for all of the FREE info that's your for the taking at CrossFit.com.

Congrats Valerie on the pending graduation. Way to go bucking the popular opinion and realizing that the most important "JOB" any parent can do is devoting themselves to their children's upbrining.
Thanks for the reminder to not let it all pass me by.

31/m/220/77" - 840 CFT

29:07

Another humbling workout. I did pretty good on the run doing a 9.0-9.5 mph pace. Back extensions were harder, and the sit-ups killed me. Spent a lot of time on those. Are these hard for the other tall people out there or am I just a sissy? :)

(I know what the answer is, but I'm working on it!)

"Nancy" details there.

24:36

why not mix load and reps in a work out?
ex.dl set 1 5rep 100lbs set 2 10rep 80 lbs set3 3rep 200 or what ever you come up with to shock and confuse the body.

Did this Friday night...
20:00 exactly

Did "Michael" Friday night...
20:00 exactly

24 flat
wu=30 light elliptical, cfwux1
1degree treadmill, 8.4/8.4/9.3++ last lap
full yoga stretch to end

Age 34
BW 145#

As rx'd:

19:32

CFWU X 2
WOD
22:26
runs outside 2 laps around the gym

Im just starting out, haven't done the WOD yet. I have NO resources becuase I just moved here. What is a good substitute for the back ext if I don't have a bench?

39yof, 144lbs

24:45 (No GHD - Did extensions on the Swiss Ball with feet hooked under some apparatus, and regular sit ups)

(last time performed - 25:30)

22:59 as Rx'd.

First time posting since before shoulder surgery 6 months ago. My, how the mighty have fallen! But feels great to be able to mix in a few WODs with the rehab. Can't wait to get back to full on CrossFit!

Valerie, enjoy the weekend, what a milestone! Mine is only 8, but it does go oh so fast. Know that you have much support in the "most important job" -Amy

Ps did you mention triathlon in an earlier post? Me and a couple of my crossfit workout partners are going for our first in June. Good luck to you, it's ben a fun challenge for us, and would love to hear more about yours.

did yesterday today
as rx'd-10:04

subbed running with 1000m row
50 ghd situps, and 50 ghd extensions
________________________
x 4 rounds = 42 mins

Age 25
Bwt 110
Time 33:19
Subbed goodmornings for back extensions.
Did sit ups with ab mat.
Thought I was gonna puke during the run.

Did goodmornings with 25#DB

22:54
tryin to re hab my back a little bit
so i only did 25 BEs instead of the 50 in
every round. I love this WOD!

My first WOD today.

Didn't have a Glute-Ham rack so I did supermans and normal situps (feet suspended, arms across chest shoulders in ground between reps) instead.

23:06

Couldn't finish the last set of situps unbroken, but otherwise it was fine. I feel like puking thou... :) The supermans aren't all that challenging, but more time consuming, due to the hold phase at top. Think I'll grab hold of a stone and do some kind of rounded back deadlifts next time.

Can't wait to see what pops out of the box for tomorrow! :D

I actually did 10 minutes of Cindy yesterday, since I had no rings or dip-rack, and couldn't even do a scaled version of the WOD. The reason I did just 10 mins is that I found the Cindy workout in one of the videos, and they did it for just 10 minutes. Darn I missed out on 10 more minutes of agony... ;-) But since I couldn't do any more pullups even if my life depended upon it, I guess it's just as well.

Managed to do 5 rounds and 50 extra squats in 10 minutes.

23:40
subbed supermans for back ext.

16:14

anchored sit ups, GHD ext's

M/31/194

wu: run 800m then 2 rounds (OHSx15, kipping muscle upx5)

Decided to make my own private circle of heXX in the back corner of the gym with:
10-9-8-7-6-5-4-3-2-1 of renegade manmakers (w/ 30# db's) and KTE's
Time 17:41
Hope I won't be needing my shoulders anytime in the next few days...

M/48/5'10"/172

"Michael"
Three rounds for time of:
Run 800 meters SUB Elliptical (6:40/6:57/7:07)
50 Back Extensions
50 Sit-ups

30:18 (different machine than in March)

Compare to 070325

M/48/5'10"/174
"Michael"

3 rounds for time:
800 meters sub elliptical
50 back extensions
50 situps

18:40

M/33/5'9"/178#/CFT=870

Michael-RIP
Runs on Tmill w/ 2% incline
BEs on GHD
SUs on GHD-only to parallel
30.24, 2.35 faster than previous PR!

29M 5'11" 175

30:55
sub'd supermans and regular situps

What a humbling experience. I'm completely new to CF and this is also my first WOD.

The running and supermans where fairly easy but I couldn't even get completely through the first 50 situps and by the third set I was having to help myself up with my arms lol.

Loved it though, I hope I'm not too sore tomorrow.

21:53 (anchored sit up's, 45 degree back ext and ran outside).
happy with time as not feeling well and smoked my last time - did sit up's and back ext. straight through.

last time:
24:59

#89 Denver Sheepdog
I am glad that I can be reminder of the truly important things in life. I am so proud that I have raised a true "sheepdog" that has never been afraid to live outside of the box! (I know you understand)

#101 Amy
Yes, my ultimate goal is a triathlon..I am working on my swimming right now....I have a great bike and that part is somewhat easy, but my running and swimming needs a lot of work.

My husband did the Ironman 2 years ago and it was an incredible inspiration!! What incredible athletes!! Keep me posted with your progress!!

SASASASASASASASASASASASASASASASASASASA

CFWU 1x15 /2x15 -BE&Sits

qtr mile track lag time
31:30

extra 15/15/15/15 abs
L-pullups 3x5

25:01
Legs feel like jello! Keep it coming!

18:48 as rx'ed (GHD back ex's and feet unanchored sit ups on floor) for a new PB and my first sub 20 minutes Michael done outdoors! My runs felt great, which is unusual, and I stormed through the first round unbroken. I only broke the BE's once in round 2 and 3 and the sit ups were broken once in round 2 and twice in round 3, this made all the difference. This stuff works.

Pre- Loooong dynamic warm-up
Post- Nothing? This is my short day between night shifts and I'm on minimal sleep, don't know how I pulled this one out today.

CFWU 3X12 (BE and SU 3X6)

As Rx'd:
22:10

First shot at this one for me. Lost a little time at gym going from treadmill to BE to SU. Treadmill did .52 miles per round as no meter gauge that I know of. Overall very pleased. Good workout with good effort, but didn't feel totally fried to the same level as when I try CF stuff that is new to me...Like last Sunday's WOD as just one example.

Thanks much for this site! I love it! Three weeks in now.

M/26/177
CFWUx3
WOD as Rx'd: 23.29

mt biked to work 10 miles (51:27)

1st outdoor workout on track
3 rds
800
50 back ext (off bleachers) broken
50 situps
time: 28:23
last time (indoor on treadmill): 29:45
last summer outdoor: 28:57

now as a reward I get to bike 10 miles back home will try to beat previous time

26.13 as rx'd first time doing cross fit

m/6'/172/34yrs

Bother, I've really got to check my reading comprehension skills. This time I thought I was supposed to do GHD situps instead of normal ones. Feel like I got hit by a truck. Otherwise as rx'd: 29:30.

I hope I haven't messed with my lower back too much. Tomorrow I'll know!

30/M/200

Bike to gym (sprint)

CFWU x 1

3 rounds of
Run on treadmill (0.5 miles)
50 situps w/feet under dumbbell
50 back extensions at 45 deg.
(out of order - oops)

18:27

CFWU x 1

Saved a bunch of time by leaving the treadmill running - thanks Todd.

45 / 179

runs on the treadmill at 1%

22:29 (last time 22:04)

runs were much slower than last time, sit-ups and back extensions were faster

30/M/200

Bike to gym (sprint)

CFWU x 1

3 rounds of
Run on treadmill (0.5 miles)
50 situps w/feet under dumbbell
50 back extensions at 45 deg.
(out of order - oops)

18:27

CFWU x 1

Saved a bunch of time by leaving the treadmill running - thanks Todd.

M/32/190lbs

warmed up with 3.5 mile run outside (32:38) - weather is so nice in southeastern CT today I couldn't not get out there.

Michael - as Rx'd - 23:04 last time was 25:59

Thank you CrossFit! While I'm still below average on almost all of these workouts, I have made so much progress and so many gains since starting. 3-2-1-Go!

subbed pushups for back extensions. Not a good sub, i know, but had do do this by the lake and didn't want to do supermans in th dirt.
As rx'd otherwise
15:08*
*The path around the lake has mile markers but the first 1/4 marker seems to come up really fast, so maybe i wasn't starting at the start. Did an extra mile after just to make sure, which added another 5 minutes.

26yoM/68kg

"Michael"

3 rounds;
860m run
50 GHD back ext.
50 GHD sit ups

18.56 PB (last time - 19.47)

23:04

28:30 44/M/72"/185

first round did GH situps instead of regular situps. thought better of it on later rounds so decided just to do situps as rx'd

gaucoin, you and OPT at the same fire hall...

heck I want to share first due areas with you guys...

I have continued to be impressed by posted times and abilities...

I am still sore from the GHD situps a week ago...and quads are fragged.

But would still be honored to fight fire with the two of you...

Wayne (OCFA)

Did "Nancy" today....what a B***H!!

18:48

Crossfit workouts definitely show your weakness, mine is running. Multiple 400's with rest-great. But your "rest" is overhead squats-that's something else. Oh well, let's get some more.

22:32

Treadmill at 1%.

5'10"/198 42

24:24
First two sets of back extensions broken (had to adjust it) Last unbroken.
Run was 850m

Started with:
10 X 1 burpee + 1 pullup
10 X 2 burpees + 1 pullup
10 X 3 burpees + 1 pullup

WOD:
35 min, my first time with Michael. Could have gone faster on the running, and my gym could use some nicer back extension equipment. Did situps on a decline.

20 M 175
First crossfit workout, as RX'd:
19:34

Definitely going to keep these going. Trying to get my 300 on the APFT (298 at last test), so I have to keep doing PU's and SU's.

As Rx'd
19:46

Clean, Jerk, Snatch and OHS practice with 65#.

#130 WTP, thanks for the huge kudos but I'm the firefighter and he's the boss at the training facility I work at (also named 'OPT). He actually has two other firefighers (AFT and Trained) working there as well so it's easy to stay motivated when you work with some of the most athletically gifted and intelligent people you've ever met.

Thanks again, brother.

M/29/278

Warmup: 3 rnd of 5 pullup, 10 pushup, 15 squats

Rx'd 27:45 (45s worse than last time, oh well)

Sub'd supermans and military sit-ups, run was about 900-1000 meters.

Time: 25 minutes

Whee -- 2nd WOD and I'm feeling the squats from yesterday.

Pukie was beating me over the head on that last 800 -- outran him though. Good for me.

Warmup: light stretching, 1 lap around track

Subbed supermans for back extensions -- did the workout outside.

20:46 -- (3:17, 3:27, 3:30 for each 800).

#137 gaucoin, interesting...I just left an assignment as a training officer at our training center...

Boy, all of you four have smokin times I have noticed...I have been at this for about 3 months now...you guys inspire me with the times and abilities...

I am embarrassed to start posting until I can at least come close...but plan on catchin as soon as possible.

See you on the big one...

19:29 as rx'ed; 26 and change last time but I did ghd situps and back extensions on a rigged up deal with a bench under a smith machine; also I biked rather than ran. Today I ran outside and did back extensions on the back ext apparatus, situps anchored on a situp board. Finished up with some clean and jerks. Thanks, Coach! BW:167 Y/A:58

19/m/150#

29:33
.5 mi on treadmill
50 situps
50 back extensions on 45 degree incline

Had to work with what I had, couldn't do back extensions first because people kept using our only machine, bleh. Could have finished faster.

legs are now officially dead

#101 Amy
#113 Valerie

Which triathlons are you doing? How are you integrating CF with your tri training?
I did IronGirl last year and my friends are egging me on to do it again this year. I'm wondering if I can concentrate on CF and get by with miminal tri workouts.

BW 168 AGE 38
23:46 rX'D

28/M/185
CFWUx3

50% week, so 1/2 Michael: Run 400/25 be's/25 sit-ups X3
12:00; sit-ups with feet cupping a 20# med ball
Previous-Full: 23:32 with feet anchored

Ran 40 min Sunday
Monday- off
Today:
CFWU x3 (-pull ups, - dips)

4 Rounds for time:
15 pull ups, ast
15 dips, asst
50 Squat

Time: 12:19
Not great but maybe next time…

Then Rowed 2500m

Erin

Mark
23:00
Back starting to feel better. Achilles a little sore, but improved.

26m/220

19:29

back ext's on swiss ball, reg situps

37/M/167
16:03
runs on treadmill @ 1%
back ext's off bench
situps anchored

Neil: 32:13

24/M

3 weeks in.

CFWUx1 (12 rep, -su, -be, +pushups)

I did the first round as rx'd to get a baseline time for the 800m (4:30).

The second round I rowed 4:30 and the third I biked hard for 4:30.

Total time was 28:42.

After 12 strict pullups straight.

Really happy with my effort. I could feel Pukie checking in on me :-)

28 yom, 190 lbs

23:16

subbed supermans for BE

30/M/180
Only finshed 2 rounds today due to sleeping in so I didn't time it. Back ext's off bench.

Any Crossfitter's in east Louisiana or south Mississippi??? If you're out there let me know so we can join forces and open an affiliate down here, there ain't none!

M/160/48

Michael

23 minutes

23/5'8"/160

as rx'd

19:38

-danno-

23.39, but since I can't seem to actually get a clear run at equipment whenever I do Michael, I had the following mods:

First set situps done anchored, hands behind head

Second set situps done unanchored, arms flailing

Third set situps done anchored, hands behind head.

Thirds set back extensions actually done as good mornings with a 15# body bar because SOME DWEEB WAS DOING GLORIFIED BALLET MOVES ON THE BACK EXTENSION STATION.

There, it is off my chest. I can go home now.

Tariq

as Rx'd 25:51

m 45 205

subbed b/e with bench and power rack

19:56

first 800m right at 3:00 very happy with that
2md 3:35 3rd 3:20

#142 Anita

I have yet to do my first one, and I'm quite sure it will be a sprint!

Crossfit has helped me tremendously as far as strength and stamina is concerned. Most of all it has helped with the whole "there is no way I can do that, but I just did" mindset.

I am just now getting to the point where I will have the time to do some more serious training, so I'm not sure how it will all come together. I am still so new at all of this! Good luck to you and definetely keep us posted!

willp
25 minutes
5 min 800 x3
50 back ext x3
50 crunch x3

Viola
sub 20lb good mornings for back ext
25:26

#142 Anita

This is my first tri. Looking to finish the sprint distance. CF has done wonders for my "get through it" capabilities. I was a swimmier and swim on the nights before rest days and again over 1 lunch hour/week. I usually incorporate some sort of running after my CF workouts. Biking is the toughest for me to find time to put on the miles. I'm just gonna go with it and see what happens. My tri is in Bismarck, June 10th...fast aproaching!! Good luck to you and let me know if you have any helpful hints.-Amy

Wow, this is my 3rd Crossfit workout and I love it.

3x

800m run
35 crunches
15 back extentions

Total time: 29:13 (In total, I had to walk about 1/2 mile)

Can't wait for tomorrow's workout

-Corey

Wow, this is my 3rd Crossfit workout and I love it.

3x

800m run
35 crunches
15 back extentions

Total time: 29:13 (In total, I had to walk about 1/2 mile)

Can't wait for tomorrow's workout

-Corey

CFWU x3

WOD
:20::25

Still chasing the sub :20 Michael. Felt better on this one though. The ass kicking/massage I got last week lossened me up and brought to trouth the fact I need to stretch more and do some serious work getting all the kinks worked out.

Get some, Go again!

27yo 200lbs

CFWUx2

24:10 as rx'd

(done in gym on treadmill)

31:48. Running was slow, as usual. Ran a 12 minute-mile pace overall. I didn't suffer the usual crazy lack of breath or cramps though, which is a definite improvement.

27/m/215
as rx'd
21:34

25/f/134/5'2

breakfast: run 5.5 miles; 41 minutes

WOD:
three rounds for time of;
800m run on treadmill @ 1 incline + 50 back extensions + 50 incline sit-ups

24 minutes

running around to find an open back extension station added time to this one

Mike: 26 minutes same as last time

29/M/235
33:00 as rx'd

M/26/194

CFWU x 2

42 minutes as RX'd

The back extensions off the bed of my truck kill me, and the first round of situps sucked; much better after having my wife hold my feet. Still, 42 minutes is a pretty piss-poor performance.

5/22/07 - 21:47
3 Rounds
800m Run
50 good mornings
50 situps

Last Time:
3/25/07 - 29:33

28/f/156#, working around some sort of ab strain

Warmed up with Samson stretch and dynamic leg stretches

Brand X pack mod

3 rounds for time - 800m run, 35 supermans, 35 sit-ups

I did this one outside. It's a gorgeous day, and I discovered that the round trip from my house to a certain intersection is exactly 1/2 mile.

I had to cut the sit-up sets short (I wound up with something like 10, 25, 15) and take 10-breath walking breaks (about four total) when my ab strain started acting up. I was able to do the supermans more or less continuously, and my running form felt pretty good.

070325 was my first CrossFit workout. I did the puppy modification, and I used the elliptical at about a 7:45 pace instead of running. I finished in 25:00.

Same completion time today, but my performance has improved. I completed more total reps of the core exercises and actually ran (and my "fast" running pace is significantly slower than what I can manage on an elliptical). Last time, I needed water breaks. This time, I could have worked harder if it weren't for that ab strain.

M/26/199.5

22 minutes as rx'd

9 min. better than last time.

OPT "mikhail" as running bothers knee currently
800m row - 50 GHD Back Ext/ 50 GHD sit ups
800m run - 50 GHD Back ext/ 50 knees to elbows
100 dbl unders - 50 GHD back ext/ 50 anchored sit ups

26:20
29:16 last time
pre: cfwu x 3, bwu x 2
post: amrap hspu = 15, 10 seconds rest amrap chin ups = 14
3 x 3 minute rounds of heavy bag work.

Subbed good mornings for back ext:

18:36

34/m/183

Second WOD today

1 x CFWU

As Rx'd
Used Roman Chair for Back Extensions

26:03 min
Just a few sec's faster. Next time I'm going to do better. Feeling a bit weak after doing yesterdays WOD at lunch today.

25:23 as rx'd

M 320 6'6"
Just started doing WODs. Had to go to sets of 25 on the SU and Back Ext. Time 32min.

Warm up
3 rounds
500 M row
10 Wall Ball
10 Pull ups

Four rounds for time of:
5 Muscle-ups
50 Squats

8:20

Again over 2:00 to do the last two muscle ups.

Pull ups
50# X 5 X 5

Ring Dips
25# X 5 X 5

22/M/185

20:37 as Rx'd

18/M/185
24:42 as Rx'd

#############################3

Rx'd

19:51

Brutal.

As Rx'd, 24:38.

28yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round. Row 500M. Jog 750M, stretch.

Run 800 meters: 1-1-1
50 Back Extensions: 50-50-50
50 Sit-ups: 50-50-50
Time: 33:49
All sets of Back Extensions and Sit ups broken.
Foam roll after
Compared to last Michael w/ running outside on 061213: 45:41

55 y.o. 156 5'10

24:06 as Rx'd

BW 58kg

+/- 800m (ran outside)
50 BEs
50 situps

35:21 (incl. time taken to go downstairs)

25:24
used Treadmill for runs

31 M 195lbs

as Rx'd: 19:30

As Rx'd
28:01
Running killed me tonight...

I was glad to see this one come back around!

M/160/24YO

As Rx'd: 18:40

Valerie-

Great post! Your kids are very lucky to have such a devoted mother. Congrats to your son on his graduation!

Another rest day for me. I've either got some sort of bug or there is something living in my stomach eating everything i put down!! Can't seem to get full, yet feel nauseous and nothing is appetizing. Still waking up multiple times per night starving, very annoying. Hope to get a good nights sleep tonight and do this WOD tomorrow.

22:58 as rxed

m/29/166

Stop watch didn't start at beginning. Started at situps and then estimated first 800m using my last two 800m time splits, then added to the rest. I was probably faster, but this gives me a bench mark as this was my first "Michael."

No Michael - too much work, too little sleep, no focus...

Rounds in 20 min:
jumprope x 120
2 kb clean & press (36s) x5
Ring dips x 7
kb snatch 36# x 10/10

4 rds plus jump, c&p, dips of 5th

bw - 205
27:52

3 rounds substituting 25 supermans:
1=8:29
2=9:23
3=9:26 (27:19)

33:04
anchored Abmat situps
GHD back extensions

28:04

35:23 sit ups were terribly slow and i just didn't feel like i had much gas in the tank for the runs.

i guess today was my day to be a wuss or something... thankfully tomorrow's rest.

24m 215#
17:00 as r'xd

BWT:165.5
sub the run for the elliptical, just keeping it safe for my knee
:28::31
last time :49::30
frist time 1:04::22

1 rd in 11:00

202#

Pre Deadlifts 1x@ 135,225,315,365,405,425,445,465,480f

WOD as rx'd 26:16 (didn't go balls to wall like usual)

This is my first time posting...hopefully I can use this to gauge my progress.

15:03 today...sub'd supermans for back extensions.

f/24/100

32:00 as rx'd

m/17/135

22:28

39yom/200

18mns

subbed 15 pull-ups for running (legs too sore from 2 daYS OF SQUATS)

subbed good mornings for back extensions

ran 13 min. to the track 50 push-ups 25 situps
ran 800 m. around track, 50 push-ups, 25 situps. ran back to car 50 more push-ups, 25 situps.
40 minutes.

200lb/66"/38yom

25.46.91 with two subs of 45lb bar good mornings, and one anchored sit up- due to long lines at the equipment....

m/26/190lbs.

18:36; first time posting

As RX'd,

EDWARD: 17.44
KIMO: 18.50

Used a treadmill inside set to 10mph and just left it running as there was no good routes outside that we could set up quickly. The looks of other people when I came running back from situps and did my little stutter step to keep going were great.

#162 - Amy, and all you first-time triathletes out there, make sure you do some transition training between the bike and the run. A lot of first-timers overlook that and sincerely regret it afterwards. The stress suddenly placed on your joints after the bike takes some getting used to. The best way is to always go for a 15-30 minute run after your longest ride each week. Best of luck!

24m 215#

17 as rx'd

1st time posting, 20:50, 21/f/125lbs

1st time posting, but 2nd Crossfit workout of the day (I did Nancy first):

20:50
20/f/125lbs

Big day!
2 chin ups unassisted
5 chin ups (assisted)
4 wide grip chin ups (assisted) then had to stop due to a foot cramp
3 sets to get to 37 push ups. Last two were on knees.

20:14 for Nancy then taped up the hands and did fridays workout over again and got to the 14th minute and half of the 15th

29m/173

22:23

sub'd good mornings for be's
anchored, abmat situps

36/m/167.5/5'4"

17:40

24/M/150

33 minutes

800 meter runs on treadmill at 1% incline
50 back extensions off decline bench
50 situps off decline bench (only went down to parallel with ground)

#210 Edward

Thanks for the input! Have been doing reading and asking alot of questions, just trying to get a mental image of how it will all play out, especially the transitions. Have heard about "jelly legs" Next bike ride I'll make a point to do a least a short run. Am really excited.
-Amy

Warm up
3 rounds
250m row
10 over head squats
10 pushups

power cleans ( dumbell because I have a broken finger)
40 x 5
40 x 5
40 x 5

Pullups
20 x 5
20 x 5
20 x 5
20 x 5

Dips
5 x 5
5 x 5
5 x 5
5 x 5
15 bdywt

4 rounds
5 muscleups
50 squats

7:41

3 rounds
sled pull (165# for first round 90 for second and third)
15 hammer swings each hand
1 rope climb

On the road again and when I saw hex dumbells at the microscopic hotel gym I thought of a wod I did at HQ last year: rounds for 20 minutes of 15 dead lifts and 10 pushups. I used 2x40# dbs for the DLs and managed to get 12 rounds. This is a 3 round improvement using heavier weights (last time I used 2X35# dbs).

~28 minutes. Felt good; could have run faster, maybe, but running's not my strong suit. No big breaks, not bad.

3 rounds for time:
800m row
50 goodmornings
50 situps

56/M/195 21:48 goodmornings w/45lbs

46/F/125 26:37 goodmornings w/22lbs

3 rds. 800m, 100 super-mans, 100 un-anchored crossover situps.

27:28

At Soquel High School track

Again, scaled back to 35 reps and did 'good mornings' w/45# bar and did AbMat situps.

Run Splits: 3:14, 3:33, 3:31 (first split 5 seconds faster than last time, last two same)

Total Time: 21:07

I started to get a bit of a headache in the first round, but it stayed manageable and nearly was gone by the end of the WOD.

Overall pretty good considering the long 2.5 weeks of no activity before starting up again last Thursday - I expected the runs to be slower.

Age 29
BW 169

Ian 33:45

Ward 28:32

This was my first day of Crossfit, after getting fed up with my previous workout's lack of challenge.

30:32 for me - though I had to run up and down stairs to go between the back extension equipment and a place I could run.

Call it a bonus. :-)

22yo, 6'4", 211 lbs

33M / 185# / CF #101 / CFT 815

"Michael"

00:17::20 (5min 50sec faster than last time!)

This was my firts crossfit workout, yay!
CFWU
800m, 20 back raises, 20 situps, 3 rounds.
20-25 minutes to complete, but my wrist kept bumping the start/stop on my watch so who knows. Very tired, a little dissappointed I couldnt do the whole workout but what the hell, it's a start.

28M/5'11"/210#

First Crossfit workout for me!

800m, 20 back raises, 20 sit ups for 3 rounds
Time: 20-25 minutes but maybe longer since my wrist bumped the start/stop button on my watch.

A little dissappointed I couldn't do the whole workout but I am sure that comes with time.

45M/235#

As Rx'd - 800M w/100 ft elevation gain
Time = 30:44

39yom 180#

Sub'd 45# goodmornings for Extentions

time 27:37

I am unhappy with my times for the running WODs, but that is one of the things I really like about crossfit. The workouts will highlight any weakness you have and give you a roadmap of what you need to work on.

CFWU x 3

3 rounds
800m
50 modified GHD sit ups with a Bozu ball
50 extensions
plus one extra 800m to make it close to 2 miles (the distance for the APFT run)

26:22 (23:15 as rx'd)

18:53

M\42\190

20:31 as rx'd
The squat/runs from Sunday and the 200 air squats from Monday had my legs a little rubbery. I read about "Michael" and was inspired to push harder.
vae

43/m/150#
19:29

41yom 185lbs
First time doing this workout.

19:51 as rx'd

29M/173/5'11"
3rds of
.50 mile run
50 back extensions
50 situps

25:38

CFWUx3
19:06 PR by two and a half minutes from last time.

I did an alternate workout:

Interval runnning for 20 min
100 m sprint
100 m jog
Completed 8 laps

26/M/200
19.00
45 secs faster than last time

Michael with last set of sit-ups on the ball
23:45

21:44

first WOD. Run hurt more than it should have. 24:15 Love the program. Anyone certified in georgetown DC area besides those already affiliated?

first WOD. Run hurt more than it should have. 24:15 Love the program. Anyone certified in georgetown DC area besides those already affiliated?

20:45

3rnds
800 m run (set at 1.0 incline on treadmill)
50 s/u
50 back ext.

Left shin pretty tight..

19min

26 yom 205#

thought i did pretty well on this one.

3 rounds:
800 m run
50 back ext.
50 sit-ups
time: 28:44

11:06

BE/SU on flat ground

Age: 37
B.W: 158
CFWU X 3 X 15
WOD: 25:36 as rx'd

Correction

19:32

46
5'10"
194

CFWU X 3 sub pu for leg ext

WOD as rx'd 22:15

46 y/o M
5' 10"
194

CFWU X 3 sub'd push ups for back ext.

WOD as rx'd 22:15

Sub'd Back Extensions for those done on the LifeFitness lower-back extension machine w/195lbs.

3 rounds of:

800m
50 Back Extensions
50 Sit-ups

25:01

17:54 sub'd good mornings for back extensions and swiss ball sit ups.

Still trying to catch up to you CFers.

Just did this one today... I'm a day behind.

As RX'd 20:10

Did my 800M on the treadmill at 8MPH and a 2% grade. The back extension rack is across the building and up-stairs... so that added some extra wasted time.

20 MIN
Sub'd
rows for runs
good mornings for extensions

no wu

27min

run 14km 1% incline
situps : 1 set on lat pulldown machine, rest swissball
back ext: all on swissball

Subbed 55# GM for BE
23:11

cfwux3
Subbed supermans (no GHD near track)
Un-anchored situps
21:58

27 min as Rx'd

last time:
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.
Comment #144 - Posted by: Neeraj at April 19, 2007 02:11 PM

CFWU x 3
As Rx'd Workout:
Time 19:22

Also my first WOD- a fun one.

F/34/143- 16 weeks postpartum, first hard workout since giving birth. Workout goal-not to leak any fluids in public..Success!

Substituted supermans for BEs

3x
800 run
25 supers
25 situps

Time: 19:00
I could finish the supers and situps with no problem. Next time I will definitely do as rx'd. Fun to be here!

27yom/175
subbed supermans
3rd set of sit ups broken 1 time
otherwise good day
22:21

35/194#
3 rds
33:20

35/194#
3rds
33:20

-800's were 3:30,3:40,3:45
-be's were 35/15,25/15/10,20/15/15
-sit-ups were done awkwardly (Southie Gold's) this is where time suffered.

37 yom
5'10"
208#
As rx'd=18:41

40 minutes
run 1/2 mile
25be-25su-25be-25su
x3

(warmed up w/squats, pullups, dips)

w/u

3x 100 jog/15 squats/15 pushups

subbed BE with bwt goodmornings

15:50.8

Jeff- @ home- didn't time, accidentally stopped stop watch part way thru.

No modifications 19:25

20:18

Sub'd 4 x 1 minute intervals for each run (3 mins bag + 1 min med ball burpee thruster...about 10 per minute)

Straight leg full range sit-ups on floor
Supermans

Run 800 meters
50 back extensions
Substituted 50 knees to elbows!
x3
34:05
Nice work Tom!

Finally got to this one this evening. Not my pr, but not feeling 100% today either.

As rx'd 20:45.

19.16 as rxed (pr!)

28/F/105#

First day back after 2 days out sick with flu/cold.

as rx'd

18:55 (almost 2 min slower then last times's PR)

ran much slower then normal.

22:25

Any tips on reducing back pain from both sit-ups and back extensions? I searched the CF FAQs but didn't see anything. Thanks.

23 min.

21:24

Took it easy on this WOD-

PT Test this a.m.

Ran on Tread 9.0 @ 1%

19:56

sub 45# good morning for back extensions
25:36

Still feeling a little bit sick, so I didn't do the 800m runs or record a time.

CFWU x 3

WOD: 3 rounds of:

50 Situps
50 Back extensions

28:11, subbed 95-lb good mornings for back extensions.

Pitiful.

39 yom, 161#
28:51 pb

rough one, almost met pukie...very proud tho

Only managed 2 sets took me about 27mins
50back extensions
40 Sit Ups
400k Run (Tread Mill... Higher speed)

this is gonna hurt in the morning.....

23:58

as Rx: 31:58

21:35

Did a modified version, 3 rounds of:

3 min sprint
50 knees to elbows
50 supermans

20:19, had puke in my mouth. Awesome.

22:50

1:02 slower than last time, but I rowed 1000m last time and I am much better at rowing than running. 3:02 slower than my best, but that was with a rigged back ext. which in retrospect was way easier.
Pretty happy with it.

22:38

M/23yo/150lb

22:39

compared to 29:02 April 3rd (first time). back extensions as warm ups pay off! BTW did back extensions, not hip extensions (as in video)

34:45 did knees to elbows for sit ups.
Nice job LFD members

22:23, supermen instead of back extensions.

Age 51/BW 240# "Rowing Michael" always humbles (subbed 1000 meter row for 1/2 mile runs; otherwise as Rx'd (34:26). Again,I am toast.

BW = 166 lbs

31 mins

sousadvocate

17:32

22:24 with supermans for back extensions and 25 GHD situps (on dip bars) and 25 unanchored situps each round.

M 33/170

cfwu x3 minus back ext/sit ups

michael--22:45

27m/195#

warmup: 3 rounds 10 pullups, 12 dips/squats, 15 sec samson stretch

scaled to 35 back ext./situps

25:38

37/M/190--SYracuse, NY

As Rx'd (no GHD for back X): 17:37 (+0:40 off PR)

m 34 bw 160

last time, 19:22 and stated "not sure how much faster this one can get"

done at 76 NYSC with subtracting 3 minutes for travel time. runs were 10 9.5 9.5 on treadmill.

17:43. And I felt like there is still room for improvement, be it a deeper and higher back ext or what have you. I think I can break 15 minutes.

You know when you look at a workout and think oh I can do this. Shouldn't be too bad, well this WOD was awful. The back extensions nearly did me in. Tomorrow can't be nearly as bad!

AS Rx'd
19:20

Meyer
2x ago- time 31:44
time 24:17-stoked about improvement
- 2/13 26:36 on treadmill w/ supermans
and my current time:
29:17 Michael as Rx'd

subbed goodmornings w/ a 20lb med ball on the back of my neck for the back ext.
14:58

155 lbs 5'8

19:36 as rx'd

First time ever doing crossfit. WOW!!!

Could only complete 15 back extensions each time. Everything else as listed.

20:02

light cfwu x 2
20 minute walk to stadium
20:00
did runs on a football field, 4 x "there and back"
straight leg situps, touch ground behind head, touch toes
subbed in supermans
Really picked up the pace as security pulled in to kick me out. Track is closed for the summmer! WTF!

m/39/200ish
19:55 with superman subs on the football field in the rain. Beautiful. Situps unbroken. Been a long time since we've done this one at the field. Usually sub'g the 1k row for the run. Good to run though. Todd's #2 workout with us.

35y/o M/148 lb

As rx'd

21:16

(last was 20:47)

35y/o M/148 lb

As rx'd

21:16

(last was 20:47)

35y/o M/148 lb

As rx'd

21:16

(last was 20:47)

41 yom/ 207 #

Michael: 31:18

I use a dumbell bench for the back extensions. I wrap my legs around the sides and place my heals under the bench. The hams kill me when I do this!

22 y/o male 83 kgs

17.40 as rx'd

22 y/o male 83 kgs

17.40 as rx'd

M/33/5'10"/185

No access to GH bench

Did 1/2 mile run
50 push ups
50 situps

push ups weak- took a lot of time- ran on treadmill, so runs were a little slow, but still not happy with my time- of course, I've not eaten in 5 hours either....

45:15

M/33/5'10"/185

No access to GH bench

Did 1/2 mile run
50 push ups
50 situps

push ups weak- took a lot of time- ran on treadmill, so runs were a little slow, but still not happy with my time- of course, I've not eaten in 5 hours either....

45:15

Scaled to 25 BE's and 25 GHD sit ups.

25:46

Note to self: don't take a month of from CF or you will pay in strength & endurance!

Too nice a day, so went for hour hike with 30-pound pack. Got home and did 100 elbow-to-knees situps and 30 supermans.

25:25

These workouts are good. I've only been doing them for about a week and a half and I'm all ready starting to feel a difference in my endurance. I still have a long way to go.

Charity-18:42- ran outside

33 M 6'1"/205

As Rx'd:

25'27"

42/m/166

26:05

PR by 3 minutes, somethings working!

M 31/205

As Rx'd

24:27

31:15. Subbed 50 double unders for each run, as I wasn't able to run.

21.41

(kipping sit ups & supermans)

21.41

31:32

PR by 1:06--sabe subs as last time:

RDLs w/ a pair of 35# DBs
Abmat situps--brutal

bw 250.5
first workout in 1.5 weeks, very sick, still not feeling great.
sub 800m/35/35.
8:42,9:43,10:02. 28:28 total. first round ran 800m non-stop.

Last time (March 26/07) time was 28:42 (same subs), so still a PR !

************************ 05/29

Swam for 4:00 and then completed sit ups and did back extensions on mat.

27:35

age 17 bw 165

18:22 as rx'd on track & bleachers

M/37/174

Did this May 30. Have a 5k on Sunday, June 3. (Shooting for 21 minutes.)

Michael time: 28 minutes (2 minutes better than last time)

M/37/175

Did this May 30 to make up for missing it. Have a 5k race Sunday and need the intervals.

Time: 28 minutes (2 minutes better than last time)

26/220#/m/Canada
Done at 1600 070608
CFWU x 3 (+ 5x3 HSPU)
#rds for t of 800m run, 50 Back Ext, 50 Sit ups
t = 26:21
Frick'n Treadmill would take forever to first start, then to get up to cruzing speed (tried 'letting it run' but the darn thing would shut off!)...Can't wait to have my own gym for the WOD and oly lifts.
Started secretly using chalk at my gym :P great stuff for PUs!

31:07
As RXd (with GH sit-ups this time)
Good job on this WOD...

55y.o. 155lb 5'10

As Rx'd 35:07. Thought I was doing pretty good until I saw all the 20ish times here. I did the situps on the Glut ham machine. I assume that's what was Rx'd

**Did this on 05/22/07 but forgot to post results. I don't remember my splits though.**

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions (broken)
50 Sit-ups unanchored on AbMat (broken)

Time: 24:45

First time with AbMat unanchored sit-ups. Best with anchored situps is 18:53.

Did this on 05/22/07 but forgot to post results. I don't remember my splits though.

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions (broken)
50 Sit-ups unanchored on AbMat (broken)

Time: 24:45

First time with AbMat unanchored sit-ups. Best with anchored situps is 18:53.

m/ 30/ 6-2/ 245

-800m runs on a treadmill at incline
-50 Sit-Ups
-50 Supermans

Time: Just under 24:00