Best video yet. I love it.

Awesome video can't wait for San Diego seminar!

Smashingly logical it was.

cake

well at my slow pace at least, time to step it up

Ha, I told my wife what we needed tomorrow was a Michael without situps--this is about as close as it gets. Running and BE make this a perfect full-body, three-day set...beautiful. I can't wait to feel like I'm running with Linda on my back...oooohhhh yeah.

Sammy hope you get better soon brother!

God bless, Sammy. Thank you for your service and sacrifice. Get well soon; I'm pretty sure there's a pullup bar out there with your name on it!

Are we supposed to sprint 400, or just run 400?

Stay Strong Sammy!
Thanks for your service brother...

Sammy - Heal up fast young bro. We're grateful for your efforts.

Thanks for the video Coach.

#7 John--

It's "For Time" so you can walk if you want, but if you can sprint it all out you will probably fare a better time.

For once I don't agree fully with coach. Although I believe crossfit is an awesome tool for athletes, I think people go to regular gyms for lots of reasons, not just to become as fit as possible. It can make you feel good about yourself without being painful and it's easy to do.
Some people go to gyms just to do cardio work because going to a gym gives them the motivation they need to actually exercise.
So I guess what I'm saying is, I think that even if there's a crossfit 'revolution' there will still be a good market for regular type gyms.

Just want to pass my thanks on to Andrew and all the other folks at Cash Gym/FOB Warhorse for all their hard work and for creating a XFit friendly environment. The short guy with the beard appreciates it!

Re: Comment #11 - Posted by Jakob at July 28, 2007 09:29 PM

Jakob,

I agree with you but with a twist. There will always be people that embrace mediocrity and those will be the ones that one will find at a globo gym

Loved the video! I've seen this happen firsthand. I started out on my own, and pretty soon a friend in the gym saw my results and wanted to join me. Today, there are 12 of us that meet in our "Globogym" to Crossfit, including 2 of the personal trainers. The people that want mediocre results in their workout, they watch us run right past them on the track.

completely unrelated but i made some home made rings today and i just wanted to tell anyone who hasnt done it yet that i have used both now and i say they are just as good, its really easy and really cheap

Hello, I was just wondering because I don't have the Back Extention machine used in the video. What is a good alternative to the back Extentions.

i cant wait till crossfit takes over the world
crossfit's attention to detail, seeking what is most efficient, reminds me of plato's scrupulous analyze of justice in the republic

beauty is found in many different forms
thanks for the "good" guidance in physical fitness!

#16 GregH,

I just use a kitchen chair and put my feet under the edge of a table. Anything high enough to let you hang over the edge and lower your torso all the way should be fine.

#11 Jakob:
i agree. everyone has different goals. and i don't think they are simply shooting for mediocrity, as #13 franklie says, if they don't do crossfit type workouts. you have bodybuilders, weightlifters, powerlifters, athletes who participate in anaerobic or aerobic type sports, cardio junkies, triathletes, your average joe who just wants to burn off those hot dogs he ate at the ball game over the weekend, etc. everyone's training will be different.

if you walk into a gym and think the guy who is doing curls is clueless... then, i don't know, perhaps you have lost the way yourself.

i dig this site and have been checking out the workouts since mid '04 (although i have rarely posted). most people who post here seem really down to earth, supportive and motivated. however, i have also sensed a bit of arrogance in some posts, or superiority over people who do not follow this crossfit approach, over the past months.

crossfit type workouts may be what you or i need, or want, in our program, but it might not be what the person next to us needs or wants.

Well said Pat.... and tomorrow's workout is gonna be very nice...

15 days into the crossfit workout so far

#7 I wouldn't sprint it, just run really really fast.

This WOD is gonna hurt me, I just spent the last 10 hours at the Calgary Folk Fest and my body is abused.

#16 there are options listed in the FAQ...

Coach absolutely powerful concepts here. I can tell you that the people at my Bally's look at me funny when I'm doing the workouts but then they almost always ask me about what I'm doing (I think it's because I'm the only one sweating). So I pass the word on. I'm an ex basketball player and I can always remember the feeling of total exhaustion after you play a game and then how good you feel about an hour later. Been lifting weights for many years but hadn't felt that again until crossfit. You are indeed impacting people's lives in a huge way. Still amazed that this is all free. Now does anyone know how far the run was in the crossfit games?

I think this is my favorite video yet. I cannot wait for the portland cert. I've also experienced what a few of you have mentioned. I started out doing CF at my gym, people looked at me weird (still do at times) but now people are asking me what I am doing, and I've even gotten a couple of people hooked. We are asking for another squat rack, pull-up bars and KB's but I don't think that will happen. They are atleast getting C2 rowers soon!

man o man....i can feel the vomit now!

Modded to: 5 rounds for time: Row 500m, 25 1.5pd KB RDL

16:08

Coach,

I echo all the other posts, and am compelled again to compliment you by stating how powerful your presentation of truth in exercise is...and I guess, that when we are all bogged-down in misinformation and lies, when the truth finally comes along, you're so utterly stunned, that it "smashes" you like a frying pan in the face.

We need more of you on the video's. You have begun a "revolution" just as you said, and I'm so very happy to be a part of it.

Belonging to something, is such an important human trait isn't it?

Thanks

For those wanting a glute-ham/back extension bench, the Yukon model at $199 including shipping is a good one, go to www.gymcor.com. The length is adjustable. I like mine quite well.

16yom/5'7/160#

16:50

I was running about 500-600m, I guessed the distance wrong but I figured I might as well stick with it. Ran till my nose bled!

Great video and very true.

bw 70kg

cfwu x 1 - be

14kmh 1% treadmill runs, anchored swissball be
15:35

12:35 - 400 meter runs, back extensions

Profound, coach!

30 yom/5.8/170

400M run
back extensions
15:25

Hey Sammy~
Check you out with rings, bars, and bands already set up around your bed! Great smile to wear with your CF tshirt!
Thanks for your service, heal up~
Lisa

M/45/175
14:09
Clarksville, TN

24/80kg/m

Did 25 good mornings with 25kg barbell per round.

14:57

Great video! I experienced much of the same thing myself @ 24 Hour Fitness.

Hey Nick
What did you use to make your rings? I'm very interested. Thanks

I was thinking yesterday that it was time to test out the knee with some short distance running. I was going to go to the track so this works out great although I'll have to do my back extensions on the swiss ball.

CFWU x 1
WOD rx'd
13:55

Pat #20, well said.

31/M/172

11:41 subed supermans for back extensions, run splits between 1:34 adn 1:44 with first and last at 1:34.

As Rx'd
400's outside
Time: 12:10

M/28/215

5 Rds for time
400m Run
25 Back Ext (subbed SLDL x 95 lbs)
Total Time: 12:45

Splits:
1:25
0:56
1:35
0:59
1:36
1:04
1:36
1:00
1:33
0:58

Notes: Pretty happy with the run time, really tried to push this part after my poor Helen last week. Ballparked the distance as I'm at KNB in Kuwait. Also I thought the runs were a good time b/c it's about 120 and humid right now in the late afternoon.

Don't know about the Straight Leg Deadlift sub for back ext, but seemed about right, maybe a little easier than actual back ext would have been.

I like how coach mentioned the need to get the F'n Pec Deck out of the way for a pullup bar, and i thought of the scene from Office Space when they beat the crap out of the copy machine. I wonder what one could do with all the unused exercise machines that are no longer needed when Crossfit takes over the world

285#/43 yom

Subbed 45 min of single track Mtn Bike action. Unfortunately I broke another spoke in my rear tire. Short of buying a motorcycle tire and strapping it to my Trek, does anyone know of a spoke or a wheel for the heayweight set? I don't take jumps because I'm worried I'm going to blow something apart.

F/32yo/5'10"/152#

As Rx:
15:38

M/29yo/6'4"/203#

As Rx:
17:07 (Bad Achillies & Burnt Lumbar, but NO EXCUSES.......Right?!?!?)

Jakob #12,

There will always be other gyms - agreed. But, the best value for the vast majority of people will still be at CrossFit. Here's why - for any given physical and psychological tolerance for intensity, our programming model still delivers more fitness than other models do at that same intensity.

It was called to my attention that in my talk I incorrectly attributed to Gresham's Law some perhaps unnamed principle entirely antithetical to Gresham's Law. My main point remains, however, that"Globogyms" based on the bodybuilding, machines, and low skilled/paid employee have found the CrossFit business and fitness models an easy and certain draw on their best customers and trainers. If we're scalable, and there's reason to believe that we scale better than the Globogym model, we may in time lay siege to the current fitness industry in a storm of value creation for members and trainers alike.

couple people asked so i thought i'd post it, i used 1 in pvc pipe heated in the oven to make the rings, it was quick easy and very cheap

Please have more video like this. For a trainer such as myself, there is no better motivation.

Great video! This is exactly what has taken place in our facility over the past eight years. We're still trying to get rid of a few more pieces.

age 17 bw 170

15:03 as rx'd

18:10 as Rx

21yo - M - BW 165 - 1.73m

CFWU 2x (subbed SU for push ups because of yesterdays training and did dips in the rings.)

WOD

16.10

Had yesterday also a soccer practise where I also had an interval run which went something like this..

4x10 sec run with 4x10 sec rest
4x20 sec run with 4x20 sec rest
3x30 sec run with 3x30 sec rest
3x40 sec run with 3x40 sec res

This mad the running part of todays WOD much harder but I think I succeeded..in a way...

Coach,

I particularly enjoyed your ridiculing of the peck deck on the video. After the leg extension machine, I would have to consider it my least favorite piece of old paradigm gym equipment. Storm on.

Well said Coach G... you get me jacked up man

13:50 as prescribed using the treadmill at 8.5-9.0 mph. Could have set it a bit faster. Also transition time was slow due to need for resetting the machine. Used gym instead of park due to Norma's arm injury.

Tariq

13:50 using the bike for 0.6 mile springs. GHD for back extentions. Shoulder hurts pretty bad which is the reason for the bike sub.

Excellent video.

A few recent military bases I have been too have been making the convert as well. I have seen dynamax balls, kettlebells, plyoboxes, and lifting platforms spring up. Now, a few of these items alone are normally organic to most military gyms, but seeing them combined is obviously Crossfit.

I like the quality, emphasis, and overall expectations of Crossfit trainers. This kind of personal attention reminds me of the "In N Out" business model. (Same menu, better quality food/staff/facility)

15:17

rx'd

Giddy Up

16:32 as rx'd

11:33 as rx'd

Five rounds for time of:
Run 400 meters
25 Back extensions

Done 13:02

First routine on crossfit/ Fitness Director in Castle Rock, Colo.

Awesome routine, awesome website, the more I read the more I believe.

Mark Clark

12:18 as rx'd. Runs outside on street using a plat map to calculate 200m (400 m round trip) from my garage. Body still feeling the Linda hangover and looking forward to rest day.

Great video Coach! There are certainly many who will never be CrossFitters, but they should be. Even without the intensity, they would garner so much more by incorporating the full body, functional movements into their fitness routines that are the core of CF.

23m/5'5''/160#

early AM did yesterday's WOD, did 8 rds.

todays WOD: 14:15; 400m splits b/w 1:21 and 1:24

41/185/6'

11:35 as RX'd

~14 mins as rxed

20/f/135

11:57 as Rx'd
...aaahhh

31m/6'3/215

as rx'd, treadmill .25mile each
18:24

I suspected that I had rounded my back all through Linda heavy DL's, and this was confirmation. I can hardly stand upright after back ext.s.

"You had better bring it!"
"Oh, it's already been br-oughten!"

28/M/168

As RX'd 11.08, felt great.

Still newish to Crossfit. People in the gym now look at me as if I had about eight heads.

Hey, Sammy--welcome home and heal up fast!

Joined "the pack" today for one glorious day since I have been running so many 400 meters over the past three months (12-week beginner's program).

CFWU x3 (10 reps--subbed "good mornings" with 16-lb empty bar for back extenions--glad I did, wouldn't have made it through the workout otherwise)

Brand X "pack mod #1": for time, 3 rounds of 400 meter run and 25 back extensions using Swiss ball and feet hooked under sturdy table.

17:44 with 400m split times of 2:08, 2:11, and 2:10

Found that as I got more tired doing the back extensions, the more I wiggled on the ball and the harder it was to keep from rolling off.

Back extensions 25 first set, 20-5 second and 15-5-5 the third.

Great workout!

Did yesterdays today. Subbed 30 situps for the glute /ham ones. Had to stop at 17:30 because my arm felt all jacked up (nerve issues still).

7 rounds

As rx'd 14:13

Starting to see more and more crossfitters here at Camp Lejeune.

11:04. Gave my neighbors something to look at. =)

Off for a 5 mile bike to finish off this 3 day session!

18:04 including "dodge and weave" time...remembered to run 400m in b-ball court only to find people were using it, so I had to run on the t-mill upstairs: 0.5 incline...blah.

Great video. I have to agree that Crossfit is so far the best program I've seen for efficiency of time and effort based on what you get out of the program. I can see and feel some incredible changes, and I've been doing it less than a year. It still amazes me, though I have very far to go to reach my potential. The fault of mainstream fitness, I believe, lies not so much with the gym clients who may be looking for authentically good programs, but with the gyms themselves and their economic models as described in the video. It's too bad that people are being duped into doing exercises and following prescriptions that do not deliver results concomitant with the effort these people believe they are giving. Thus, they give up. I have to give credit to those that are in the gym, especially the younger (teenage) gym rats and the senior citizens who simply want to get in shape and be healthy -- they are doing what they are told is effective exercise, even though it most often is not. But at least they are trying and they mean well. And what they are doing is still of greater benefit than the millions who sit home and make no effort at all to be fit. That is their own fault. Those who are trying should be applauded for doing something. It's the fitness industry, as coach says, that needs to be changed by example and practice from within - an internal revolution that all of us can contribute to simply by doing the WODs for all to see and explaining why when asked.

50505050505050505050505

34/184/6.0
ran on tread mill
did superman's

15:42

have a good day all!

46yom 169#
as rx'd 13:08
400m 1:38/1:48/1:51/1:57/1:57

Neil(50) & (Ellie on Grandma duty, so no training for her today)

Did 2 WOD's today.

1st from Santa Cruz

Row 500mtrs 21 thrusters X 40kgs

Row 500mtrs 15 thrusters X 45kgs

Row 500mtrs 9 thrusters X 50kgs

Time 15.34

2nd Official WOD

Run 400mtrs + 25 back extentions ( done on floor using Abmat)

5 lap for time

18.16

Good session felt I had something to get my teeth into.

Have a good one.

Neilfit

PS The video was very inspirational and makes me more determind to open a gym in Ayrshire(Scotland) totally dedicated to the Crossfit training ethos and the values that go hand on hand with it.

as rx'ed

I had "bob and weave time" also, still got a PR of 12:00.

On a side note, did you know that sprinting through a military gym between the treadmills and the roman chair is frowned upon? me either.

Long live crossfit. Thanks coach.

28/F/108#

as rx'd

13:54

had to do the runs much slower then I would have liked due to the neck pain from Friday. TM runs at 7.5, 7.7, 7.8, 8.0, 8.0. Also lost time waiting for TM to start up each round.

Thankfully, last night I was able to sleep with only minor discomfort, and was able to get out of bed with minimal pain this morning! Hopefully I will be back to normal in a few days.

Sammy- best wishes for a speedy recovery. thanks for all you do.

As rx'd, treadmill run.

14:45.

14:45 approx. (left my stopwatch at OPT) so used standard watch.
runs at 400m outdoor track and back extensions done on swiss ball with feet against fence.
runs 3-5 started slow for the first 200m
Pre: track/sprint specific warm up
Post: fun and games - medicine ball clean and tosses, barefoot grass sprints and handstand practice. Good to get it done outside before the 30 degree temperatures settled in.

5 rounds: skip 2:00 (sub for 400m run) and 25 back extentions: 18:30

5x5 +25# (pullup, pushup and squat)

50m swim under (one lap)

yesterday: 500m swim (5 laps above, 5 under)

Deceptive workout. I didn't realize quite how much you use your lower back while running until my lower back muscles were blasted from the back extensions. But I'm sure this wasn't news to coach. :)

How did i ever do it? I lettered in D-I track and cross country at an ACC school. Became a Cat. I on the road after college and just for shits and giggles earned my long tab at the ripe old age of 31. All this without drinking the Kool-aid.

After watching this video, i have decided one thing; What an ass!! If this is such a great workout program, which i have no doubts it is, then the results of said program should speak for themselves. Does it take the "Man" telling us how crappy other programs are just to reinforce how great this one is?

To me such arrogance is mind numbing and myopic.I guess that explains some of the rest day readings.

Uhg, Still hurting from yesterday. :)

I'll give it a whirl later.

OH, BTW yesterday I mentioned about sending CF WOTD via SMS/email. My version is leaner. :) It doesn't send as much text as the on on the website. ie. Mine today sends just:

July 29, 2007
Five rounds for time of:
Run 400 meters
25 Back extensions

The one the CF website sent had to be broken into 4 SMS so my phone could receive it. Anyhow, if you want to try it out its http://www.angrydalty.com/crossfit.htm

It'll start automailing on monday. Shoot me an email if you want it to stop.

14:38, as Rx'd

As Rx'd
12:59

Lower back was still blasted from Linda. Pain. Looking forward to rest day tomorrow.

M/44/160
Sub'd 500m row for run (knee issues), 25 back extensions
18:11

CFWUx3

15:50 with 15kg good mornings

CFWUx3

16:15 with 15kg good mornings

18/M/160
12:41
treadmill took forever to get up to speed >: (
This goes out to the CF gods who make up the WOD's: excellent way to loosen up back muscles after Linda. THANK YOU!

bwt 240 32 yom

did this as a double wod with saturdays (this was first)

400 (back super stiff and really hard to run)
25 back exts (broken on bleachers)

5rds in 18:51

this one really fried the low back and hamstrings, I could barely run.

Coach,

“If we're scalable, and there's reason to believe that we scale better than the Globogym model, we may in time lay siege to the current fitness industry in a storm of value creation for members and trainers alike.”

I think what CrossFit is doing might be compared to an education system that delivers vastly superior math and verbal skills to its students (at very low cost) while ignoring all the politically correct and expensive nonsense that currently characterizes most public schools and private universities. Would such approach lay siege to the education industry? Sadly, I don’t think so.

Most parents want the best possible education for their children, and those with money often send their children to private schools, but ultimately what parents really end up buying are buildings, campuses, computers, faculty resumes, sports, extra curricular activities, and the “promise” of good education. Everyone knows the results are typically mediocre to lousy, but everyone continues to play along.

The unglamorous teachers and schools that concentrate on the fundamentals will always have their following (and will always produce superior results), but the education industry has long lost its soul, and its customers, while bemoaning the low quality (and high cost) will continue to pay for the same fads. Reading and math education is reinvented every decade, and the results just get worse and worse. The truth is out there, but the truth is unglamorous. Just like CrossFit.

My analogy may be flawed because "switching costs" for people seeking fitness are much lower than those for parents dealing with their local public schools. Also, there is a level of prestige associated with certain schools that in many people's minds transcends the quality of education they provide. In fitness, the results are brutally obvious, and no one is perceived to be fitter based on what gym they belong to, so maybe I'm wrong. I hope so.

22/M/165:

WOD: 18:05

12:07 as Rx'd.

Forgot watch; approx. 15 minutes.

Still hellaciously sore from the three bars of death.

great videos. apparently, i'm not too impressive, as i haven't converted anyone in my gym to crossfit. people ask about it, but are either too brainwashed, set in their ways, or afraid to try it.
one guy actually approached me today and asked if i was doing a crossfit workout! he said he'd like to try it, but (oh those buts), he was starting grad school...i told him i get a better workout in 30 minutes of crossfit, than i did in 1.5 hours of my 'old workouts'. i am more fit today than i was when i was 24 and worked out with weights, played football, racquetball, or basketball, and ran everyday. i'm 42 years old now. i hope he'll visit your website-especially for today's video-great stuff.

today's workout (after a 3 day short vacation hiatus) 20'32" after round one, thought i'd never finish it-apparently this old body needs more warm-up after so many days off-finished strong.

18:41 as prescribed with 440 m runs around my hilly block.

34/m/185

That was a serious workout... 19:00
adn did sum of saturday's because the GHS is different from a incline situp... so i did it for 10 minutes of 15 on the GHS and 5 pullups

15:30 as RX'd

41yom / 150

CFWU x3 x15 (-BE)
WOD - 15:12 As RX'd

45 y/o - 6' - 225#

subbed supermans for back extensions at the track

13:30

Still smoked due to "Linda"
Just makes me want to do her better next time!

26 mins

BE device was out of commission. Tried various subs...eventually settled on 20 lb DB deadlifts.

21 y/o male 207#

AS Rx'd 14 min

#96- Hari

You are reaching too far for an analogy. Helping a motivated adult get fit and educating all of the children in a community are two very different things. On top of that, you make sweeping assumptions and generalizations about the quality of public education. In Minnesota we call that kind of argument "Ventura speak" (named for our former pro-wrestling governor who had a penchant for illogical, common-sense sounding statements).

What makes a good public school in the US is too complicated to be summarized in this post. Please understand that educating kids to participate in a democracy takes a little more than just math and verbal skills.

ACK! (place more exclamation points here)

11:54 as rx'ed, wanted sub-12 and I got 'er. I think I could have done better if every muscle that I needed today wasn't already smoked from the previous two days. Even after a huge warm-up my lower back and hammies were still stiff and sore. Runs 1,3,5 were faster by design (run 1 was 1:20) and runs 2 and 4 were a little slower to catch my breath. Next time all runs faster.

Pre-GFWU+KB+Burgener's & Split Jerk practice up to 152.
Post-Tabata chest-slap push-ups (wide hands) 35 total and Tabata jump squats (hands at temples) 102 total.

I did my Beach Burpee Bash: swim to the red buoy and back, 15 burpees, 5 rounds for time: 25:41. i have no idea how far the buoy is, maybe 75 yards out, my swim splits were 2:15, 2:30ish so the swims were 125yds or so. More importantly, Sam Lugo, thanks for your service and get better soon.

13:57, used a swiss ball with my feet under squat rack bar for Back xts. Not a great ROM, but not a bad sub.

Crossfit trumps Globogym for me for a variety of reasons, foremost being results. After 5 years of heavy lifting in Globogym (3 hrs a day), I could bench press a Buick, but I couldn't field a ground ball playing softball, because I couldn't bend over far enough. I'm in the best shape of my life after a couple years of Crossfit, by any test the academics want to employ, all for about $500 worth of equipment in my garage and 20-30 minutes a day.

35/M/6'/215#
15:16

17:11

As Rx'ed

Kegger: I'd love to hear more given your day job. Lauren, rest day topic, hint, hint? John Messano: good to see you back on board, where you been?

Is everyone doing the cross fit warm up before the WOD? I have been doing 3 sets CFWU prior to every workout.

#107, Kegger,

You are correct on two counts:

(1) For the sake of my analogy, I have over generalized the state of public education. (I'm from New York City, and I suspect that our public schools are inferior to yours.)

(2) Public schools should deliver more than just math and verbal skills. (Although that is certainly within the minimum of what they should do, and many fail to deliver even that.)

I was reaching for the idea that many consumers of education are more caught up in buying an image than an actual product. Most defer to "experts" to tell them what they should expect. Most fads in education have proven as useless as most of the machines at a typical "Globogym."

I suspect that many buyers of education, even if faced with a superior product would continue to opt for the image. (Education is one of the rare major purchases where the buyer is typically not the direct consumer.)

At the college level, I think many students buy the experience rather than an education, and in this way, they are similar to the consumers of "Globogyms."

In sum, my point was not to knock public education in general, but to draw a parallel between many unexamined and unproductive aspects of education and fitness. And to postulate that even in the face of objective evidence of efficient versus inefficient results, consumers would not likely change en mass.

Just got back from visiting Sammy at Walter Reed today.... you'll have seen Sammy's picture on the main page. I decided against taking any pix the day we were there as it was right after therapy and Sammy was tired.

I have to say that while I was prepared for the visit, I was not TRULY prepared to see a friend of mine in the condition he was in - which in all reality - considering what he's been through - is pretty good.

Sammy's doing good and going to physical therapy on a daily basis, but right now, they are focusing on the left leg (amputated side). Once everything is deemed good to go, they will start working on his right leg which sustained severe injuries.

While talking with him and his family, they're expecting him to be there upwards of six months. That's six months in the same bed and room (or one similar).... this isn't just physical, mental or emotional due to injuries, but also the reality of being totally dependent in every bodily function and need. Boredom and frustration are constant companions from wake-up to falling asleep.

I was able to also meet Corporal Shane Vincent who will be moving to TAMPA FLA for additional therapy. He will be there for a year undergoing neurological therapy.(I'll be pm'ing and emailing those of you down in FLA to check on him) He was excited and moved to see a fellow CrossFitter and have a visitor outside of the typical visitors they get.

Overall, I'm glad I went, but the enormity of the situation really hit home and I'll be up there regularly to visit as their's is for the long haul and they need all our support and prayers.

I'd urge any that can do the same, to do so. They don't need lot's of words or sympathy as nothing can take away what's happened, but to have someone stop in and offer a hand or touch and to be there means a lot and helps them and their family.

Remember, initially, everyone will stop in to visit, but eventually, family members have to go back to work and life (NOT meant to sound harsh - it is a reality though), units have a lot of obligations and politicians have whatever they have to do. so ultimately, visits to these warriors slow down. Let's help keep them up!

I'd also like to thank Rick Martinez for not only the coordination of my visit, but for the care you and your peers provide... not just to our CrossFitt warriors, but all of them that are there in your care. Next time up, we'll have to link up.

Feel free to email or pm me for more specifics and also for mailing address for any care packages you'd like to send up there.

Keep them in your prayers.

Modified warmup due to elbow problems

5 1 minute sets of jump ropes/samson stretch/ situps

WOD
As rx'd 16:34

inside gym b/c of rain looooong transition from treadmill to ext. Oh, yeah and I was dragging butt.

Kegger,

I have submitted a response (caught by the spam filter) conceeding both your main points: that for the sake of my analogy, I have over generalized regarding the state of public education; and public education should involve more than just math and verbal skills. These were both weaknesses in my analogy that I have tried refine.

Good video, but.... Don't send all the old fitness equipment to the firefighters! We have enough old junky crap already! There's hardly enough room to move in the gym. Send us GHDs and CIIs!

Did today's workout with a 700 m run and back extensions done over a swiss ball.

18:52

Comment #113 - Posted by John at July 29, 2007 02:36 PM

John,

Only my second week but yes/with some changes

I ease back on exercise if it is in WOD (ex: pullups on gravitron vs bar if doing pullups)

I do strict form on all so I scale down pullups and dips right now as I get stronger.

Lastly I do something that warms up whole body: no weight squats, or pvc pipe cleans etc

How about you??

luc

John, thanks for the report, sobering.

Of little significance by comparison, 17:13 after taking yesterday off to being the post-Diane healing. One of the top ten soreness days of my life. Not the ripped up feeling I've had before but deep, thorough, in the back extensors from DL.

2.00/.35
2.22/.46
2.28/1.05
2.3/1.2
2.34/1.25

12:26

28 yom, 180 lbs

15:15 as rx'd

Treadmill slowed me a little

20/m/140
run 400 meters
25 push-ups
10:47

Seriously, even here in Calgary the gym equipment at the firehalls is brutal. It's all the exact same stuff regardless of how small the 'gym' is. If they took out just the leg press and elliptical they'd have a ton of room for more practical things!

Update:
Update:

Jerry,
I saw the picture on today's Crossfit,of SGT Lugo. He was holding up a Crossfit Old Town t-shirt. I was wondering if you were the man behind the picture and if so, how you hooked up with him.

SGT Lugo was a member of one the companies in my Brigade. I never met him and he was injured while I was home on leave. I know his story though
and SGT Lugo may well be one of the toughest guys around.

His vehicle was hit by an IED. He was in the turret and the driver and the TC were both killed instantly. SGT Lugo lost his leg. The medic said
> that there was never a calmer patient. He inquired about the rest of his team before he asked about himself. He calmly asked the medic treating him if he was going to lose both legs. The medic told him to relax. His reply was "I know I lost the one, am I going to lose the other too?"

I am glad to see that he looks to be in good spirits. If you were the guy who saw him I am glad that he is being looked after by the Crossfit community. He is a true warrior. Keep the faith!

Apolloswabbie (#122) - don't consider it of little insignificance, that's what we do and that's what he did before all this started. We have to continue to do the workouts and posts while still giving honor to those who can't right now. They would want that! CONGRATS on the wod!

Today was a run day for me- up early and enjoyed the quiet

Intervals 6 sets: 3 min Hard/ 3 min Jog

Erin

M/50/165

Fri. WOD just about put me in bed Sat. I was so weak and tired all day that I had to bag Sat. WOD, and was still tired today.

Warmed up with 5 min on lifecycle + 3 rd. mod. CFWU

WOD: 25:30 - had a short walk between the track and gym, and kept my watch running. Time may have been lower, but admittedly I used the walk to rest. I could have used the treadmill, but outside was too nice.

Finished with 5 rd. of following circuit:
PU: 5 rep; Bench press: 115# X 10 reps; Front squat: 65# X 15 reps

14:45

M/35/167

As Rx: 22:24

(Ran at 7.0 mph)

I got the WOD wrong. I planned on checking it when I to the gym on my cell. I couldn't get reception, though.

Warmup (2 rounds of CFWU):
15 OHS, 10s samson
15 ghd situps (hurt!), 10 back ex.
5 PU, 5 dips

Today's WOD:
2:00 t-mill (set to 16-18 km/h, including speed up time, ~520m)
(Up 40 stairs)
21 back extensions
(Down 40 stairs)

18:36

In the video, Coach mentions that the gym is profitable because of the member that have paid and don't return. Could it be possible that those people subsidise my own membership?

The nearest CrossFit is Schwartz's - a 20 minute drive and $190 dollars a month. Compared to my uni gym - 5 minute walk, $55 per month. Being a student, I don't think I can justify the switch. Does that make me part of the problem?

#82,
It hadn't occured to me either. Now that it think about it though, it's quite something that I haven't been kicked out of my gym yet...

32/M/72"/165

Todays WOD as rx'd
18:07
5 rounds
400m run
back extensions on GHD
Huge huge difference doing extensions on the GHD than supermans or good mornings. I had to to split them up after the second round. Murder on the low back and hams.

Then followed up with yesterdays WOD
10 L pullups and 15 GHD situps
10 rounds in 20 minutes

As rx'd: 12:10 (18yom/5'8"/155)

42yo/175#/male

5-rounds of;

.25 mile treadmill run
25 back extensions

15:26

For the 400m run, our Crossfit is on the 4th floor so had to run up and down 4 flights of stairs on each round to add to the fun of this WOD.

31/m/215/6'5"

As rx'd - 13:37

Felt pretty good, ran at 10 MPH could probably bump that up some. Extensions got difficult after the 2nd set, but the end I was doing sets of 5. Some improvement on those would definitely knock some time off.

26 yom 6'2" 155#

CFWUx3 with 1000m row (what a way to loosen up!)

2:00 min. on excercise bike
25 back extensions
x5

15:45

27/153#/5'9/male

sub. 400m rows for run (ankle problems...)

5 rounds with 170lbs setting for back extension
15:50

As Rx'd 18:32

Not bad for my first day of CF. I looked at the site, and laughed considering I thought today's WOD was going to be easy.

Yeah...I don't know what the heck I was thinking. That sucker HURT. I'm looking forward to some lower back soreness for the next few days.

15:49
Runs on treadmill, extensions on GHD.
For those interested in a reasonably priced GHD for your garage gym; I have had the Yukon Fitness model for over 2 years and have no complaints. I think the price was reduced to $169.
Check it out at www.yukon-fitness.com

11:40

26m/6'5"/215

19:20

Runs on a treadmill one floor up from BEs. 9.0 mph pace.

M/25/162

18:48
had to take some breaks with the back extensions. jeez, that was tougher than i had thought. would have been in the twenties if i hadnt been a decent runner.

SGT. Lugo, thank you for your service and may God bless you!

Excellent work out today, Coach!

17/M/175

WOD as RX'ed

16:18

Outstanding video. I laughed; I celebrated; I made my wife watch. I'm the director of the campus recreation program at a large university... won't be hard to figure out. I built gyms on our campus and bought all the equipment, including the "f...ing pec decks." We have policies against olympic lifts, don't allow chalk, etc. I feel so ashamed.

Fortunately, I want all 50,000 students and as many faculty/staff and spouses as possible to work out in my gyms everyday. That is a big difference between me and globo gym. You pegged them.

We were already pushing functional fitness and our trainers were being trained in that manner. Our fitness guy and me talk about XFit all the time. We just bought kettlebells; have been using stones outside from 100-260 lbs. We flip tires and hold a Strongest Gator competition that incorporates many of these activities. We are talking about where we can develop space for olympic lifts. If we just allow it every young freshman will copy every clueless junior who learned from a well meaning but uneducated high school coach.

COACH IS RIGHT!!! I get so tired of watching girls on those worthless elipticals waste there time, whether it be a 1/2 hour, hour, etc. I get so tired of listening to older people saying they can't do a XFit type workout. I'm 50; I scale down and do it. I showed my lethargic (other than gardening) 77 yr old father how to do an air squat. He struggled. The next day he went to work and told somebody about it and squatted, butt to heals. He said he couldn't believe he could do it.

Our kids are fat. (Not mine, but most are.) My doctor told me I'm one of the few people my age not on medication. Our adults are fat, have bad backs and are over medicated. LET THE REVOLUTION BEGIN!

I did Linda today at a local gym. You should see my garage where my kids and I often workout.

Thanks, Coach... we're listening.

197#

13:43 as rx'd

TimH

There appear to be a variety of ways to contribute to CrossFit, including getting the journal and going to a cert or two. Sharing your enthusiasm for the workouts and the website is another way that will likely produce revenue for CrossFit down the road. I've been thinking about all I've learned already at low expense, but my plans for bringing a bunch of folks into the fold over time keep me relatively guilt-free and focused on paying off my student loans :).

25yr/f/125#

As rx'd = 19:48

male/34/194lbs

.25 treamill
12 back ext. (sore back)

13:35

Rest Day today; 5 on/2 off this week.

Musings on a Sunday...

Hmmm, not much to offer today. Hard week behind; hard week ahead. BUT, hard is relative as we see above and on our front page today. I came here for fitness, and yet I've received so much more. I received a gentle but powerful lesson in perspective today courtesy of SGT Lugo and his courage under truly daunting circumstances. We'll likely never meet, young sir, and yet your anonymous gifts of service and courage have reached and touched me. My most humble and profound thanks back to you.

I receive with each video of Coach an example of applied brilliance and the power of conviction and commitment. And has anyone else noticed that there is never an "um" or "uh" while Coach speaks from the cuff? An adult acting like an adult, speaking to adults assuming that they are adults. Rare stuff, that.

And I receive the comfort of community here. John Wopat welcomes me back from vacation and wonders where John Messano has been. Think no one cares about you out there in the world? They do here.

Lance Armstrong:"There are only two kinds of days, good days and great days." It's a great day to be a crossfitter.

D.

feel pretty sick today, if i shake it tongiht ill do this wod tomorow on the rest day. whatever bug i got its hurtin :S

great video!

Scaled to three rounds of:

.1 mile treadmill run (I wanted 200 m but miscalculated; this is only 160 m)
10 Supermans

6:44.

070729
at home

sub 20#DB good morning for back extension

22:59

34m/5'10/165

as rx'd, treadmill .25 mile each
16:43

d - 29m/173

13:12 (sub'd reverse hypers)

j - 33f/125

14:58 (runs on tread)

36yom 150lbs

CFWUX3

-.25 miles on treadmill @ 1deg incline
-used hperxtension (45 deg) for back-extensions

17:36:84

M/25/170

Couldn't do the workout as prescribed due to lack of equipment. I had a lot of free time today, so this morning I did yesterdays workout. I was still sore from Linda, and my L-Sit pull ups sucked. I only got 6 rounds.

A few hours later, I did a modified workout for today at the park:

As many rounds as possible for 20 mins:
400M run
5 Ring Dips
10 Push-Ups
15 Squats

I did 6 rounds. I think I could have done more, but I was feeling pretty dehydrated. My legs were cramping on the run, and my ring dip form was getting worse after each round.

36/m/165

3 rounds of: Run 460 meters, 25 Back extensions
10:40

10 rounds of 40 meter sprints with 50 seconds rest
7:00-6:46-6:07-6:55-6:58-6:63-6:39-6:33-6:57-6:23

26yom

195#

18 minutes as Rx'd.

I lost a minute or two due to the transition to the treadmill and gtetting it started.

age 41
bwt 205#
15 min. stat. bike
15 min. c2 rower
3/4 mile run w/ 20# vest
300 jump ropes w/ 20# vest
CFWU minus back ext. x 3
WOD as rx'd - 15 minutes

17:11 sub'd supermans for back extensions

Well.. First regular WOD back from vacation.. feels good

56/M/188 19:03 Subbed row for run, good mornings @ 45 lbs. for back ext. row splits: 1:32.8, 1:37.9, 1:35.8, 1:36.3, 1:32.6

46/F/125 18:31 subbed row for run, SLDL @ 30 lbs. for back ext. row splits: 1.49.5, 1.49.1, 1.48.9, 1:50.9, 1:47.3

33 YOM/6'1" 205#

As Rx'd: 16:44

Lower back on fire.

Hari,

I would agree that some folks who go shopping for school often settle for form over substance. Likewise, I have seen school management sacrifice the soul of a school for good test scores.

Like Crossfit, the best education comes as a result of reflective practice and community discourse about goals and outcomes.

Sorry if my post sounded a little defensive, public school bashing is a pet peeve of mine. I'm proud to be middle school principal and I'm proud of the work our kids and teachers do to get smarter. I think I'll go do some burpees and settle down.

14:45
ran outside, did good mornings with 20# ball behind neck in the garage, so there was alittle extra transition time. Also did the 7 sets of 1 rep max Bench Press earlier.

As Rx: 25:03.

My low back is on FIRE!

m/23/189lbs

Did some heavy Deadlifts before WOD after having to miss out on linda on friday. Can't seem to get past 335.

225lbs X 1 all
275
315
335
365 fail
355 fail
315

WOD
12:38 as rx'ed

hey John W. - thank-you for asking!

Inspired by the powerful Nicole, I've spent most of July chasing the goal of 15 bodyweight overhead squats.

My best effort was 10. that's up from 6 reps about 30 days ago.

Unweighted Good Mornings for the Back Extensions:

12:56

bw: 188

Subbed 400m row. 15:03

23/6'1/190

17:37 as Rx'd

I used a chair and the window sill for the back extensions. I couldn't get full range of motion but it was the best I could do. Taking off the shoes so I wouldn't scuff up the walls slowed me down as well.

I did the WOD today. Didn't wear a watch. So I'm just going to say:

5x
400 m run
25 back extensions

Completed, slowly.

John West

Ankle is still so sore after the 5k that it is hard to walk on. Feels like someone took a hammer to my medial malleolus. Honestly, it is keeping me awake at night?

So I subbed a row for the run, but no rower, so I did SDHP. I have read on the site that rowing scares some of the toughest Xfitters. Ha! I didn't think it was that bad... oops - hang on... excuse me, I just barfed up a lung.

31.01

40 x 5 (50#) SDHPs are nasty, and coupled with Back Extensions - well that's just silly =)

Crossfit is great.

29/m/140

as Rx'd: 16:28

First day back in a week due to a family friend passing away. Can't believe how weak I felt after a week off...

Comment #152 - Posted by bingo at July 29, 2007 04:32 PM

Excellent message Bingo. Your words to Sgt Lugo struck home for me. Let me add my voice to yours in saying thanks as well to Sgt Lugo for HIS sacrifice for OUR country.

Went over to my buddies (where our garage gym is) and he conned me into helping him take the tile off of his basement floor. So I made it a WOD.

17 ft by 12 ft room - all tile off the floor in under 15 min.

Thanks Crossfit!

M/44/238#

as Rx'd 13:55

23/M/175#

sub'd supermans for BE's.

4 rds in 10:50. All runs @ 1% incline, 11.5 mph on treadmill. "Globo Gym" was closing down and I was lucky to squeeze most of it in.

Sammy, thank you for all you do, i wish you only the best and a speedy recovery.

13:43

cfwu 12x3
post 30 pull ups, 30 sit ups, 3 tons of clean practice

as rx'd 5.5% incline pushing myself 17.5 minutes

my goodness how do people get those low times I thought I was going to die, more work to go I guess

Age 51/BW 245#
subbed 500 meter row for runs, where does time fly when you're having fun? 31:48
Semper Fi SAMMY, my thoughts and prayers are with you.

14:30 on the treadmill

bw 163 age 38
17:24
5 rounds
could be stronger on the runs

33M / 186# / WOD #147 / CFT 825

CFWU

Five rounds for time of:
Run 400 meters
25 Back extensions

12:33

45/F/120#

as RX'd, 14:37

27/m/205

16:47

sub- running on treadmill .25 mi
back extensions at a 45 degree angle (all my gym has) x50
5 rounds
29:31

summer cold has a grip on me. maybe tomorrow.

Sammy,

God Speed Warrior! Thank you for your service, your sacrifice, and your smile. I hope your recovery is strong and quick.

M/37/175

As Rx'd on hotel treadmill -- actually did 450+meters each round to be sure I was at speed for at least 400.

18:15 - back extensions are the weak point

12:00 as rxed
bwt 170

Modem was down yesterday, so couldn't view the workout. My son Chris and I did a variation of a soccer conditioning workout that had been posted a few weeks back.

CFWU X 3

5 rounds for time:

12 reps of 1/2 bodyweight overhead squats
21 box jumps
400 m row

Tom m/45/185
28 minutes

Chris m/14/105
22 minutes

The home gym (up in our 3rd floor attic) was baking hot!

12.19
Runs on Treadmill
Incline 2 Speed 16~18
BE on Horizontal BE Machine

M/48/5'10"/173

Five rounds for time of:
Run 400 meters SUB Row
25 Back extensions

Time: 14:54

M/22/151
12:32

WU
.5 mi. walk on treadmill
WOD
19:48

As rx'd
17:46

As rx'd, 20 mins.

Got up today still sore from Linda, and didn't feel like doing much...then I read this space concerning Sgt. Lugo, and received the youtube video via email encouraging us to remember those in service...after some inrospection, I got off my ass and did this workout...thanks for your service, Sgt. Lugo, and godspeed in your recovery. Thanks coach, for simplifying our lives. 21:17.

19:49
run outside about 500m

28/f/158/5'8"

13:20

15:40 as rx'd

Did supermans instead of back extensions, since the gym was closed. It was great outside anyway.

14:22

21:49

CFWU x3 - b/e
sub'd dips w/hspu (10 total)
Wod 5rds - 21:00

14:12

38yoM/5'8"/148BW

As Rx'ed
13:07

m 35 bw 155

Done at NYSC 76 post afternoon yoga class.
Lost a significant time traveling between floors for back extension bench and treadmill warmup. Runs done at 10 mph with last two at 11 mph. Back ext mostly unbroken or one break.

Actual time: 16:36 but it would be fair to subtract 5 minutes. If the back ext had been next to the treadmill, I would have battling a sub 10 on this one.

m 35 bw 155

Done at NYSC 76 post afternoon yoga class.
Lost a significant time traveling between floors for back extension bench and treadmill warmup. Runs done at 10 mph with last two at 11 mph. Back ext mostly unbroken or one break.

Actual time: 16:36 but it would be fair to subtract 5 minutes. If the back ext had been next to the treadmill, I would have battling a sub 10 on this one.

36 yom, 175

15:30 as rx'd
(treadmill)

Day behind...on treadmill and a little walk over to BE.

As RX'd: 13:27

M/27/175

CFWUx3

21:00

I didn't push it to hard today. It felt good though. I think the run was a little longer than 400m and I did superman's as a sub for the back extensions.

CFWUx3
18:10 3:13-3:42-3:41-3:47-3:47

Mr. Lugo, Thank You and Godspeed on your recovery

19:08 as rxd. except subbed GM for Back Ext.

39yom/195

20mns
subbed Good Mornings w 45lb for Back Ex
sets of softball sprints for 400 meters

Age 34
BW 145#

16:07

cfwux2 (-pullups/dips +pushups)

5 rounds:
50 air-squats
25 supermen
16:54

m/58/182

22 min.

21/m/186#
15:14

31/m/145

11:14

Felt good. Need to push harder though.
Sub 10:30 is possible.
Back Ext on Med ball at home. 400m from Garage.

subbed 500m row for runs

19:17

Mike Donnelly

subbed
5 rounds of
20 pushups
stair sprints (~200 steps)
um...forgot to time my self.

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

21/220

wod as rx'd
14:34

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/145

WOD as rx'd

13:43

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

Sammy - thanks for your service. I hope you're up and at 'em soon.

#47 Kegger - you could try a wider downhill-specific rim. They are heavier and you (or your local bike shop) could lace it with heavier spokes. The problem you may have with your Trek is the bike may only be able to accommodate a standard width rim. Your local bike shop will be able to help.

A full suspension is a little easier on wheels but at your size I'd recommend that you get heavier springs installed front and rear if you get one (or have one).

I'm always trying to justify a new bike though.

M/45/145
5km run for warm up @ 25:53.
Then WOD as Rx'd
14:53
Runs at 1:33-1:50-2:03-2:03-2:02

Regards,

Thank you SGT. Lugo for your incredible sacrifice. It is because of your sacrifice that allows us citizens to partake in the bountiful privilege's.
400m splits 2.04/1.49/1.47/1.46/1.45
Total time 18:27

$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$

32-M-185

20 pull-ups
20 dips
400 meter run (treadmill)
20 back extentions

3.5 rounds 17min

500meter swim (100meter sprints)

$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$

22/m/175

Warmup was abbreviated, just wasnt feelin it (which is surprising because my time was great...

As perscribed, on a treadmill and hyperextension machine (not GHD machine)

16:51:91

did this a day late...

as Rx'ed 26:18

. 3 Mile elliptical sub for run
12:55

Ran outside at BV track

Did Good Mornings for Back Xs

14:24

5 Rounds for Time:
Runn 400 Meters
25 back extensions

13:46

runs on treadmill
12:16

26/m/170
22:49
subbed good mornings for back extensions

M/34/170

17:05 on treadmill

23 yof

133#

23:00

I lost a bit of time waiting for a place to do the back extensions (public gym) and transitioning.

15:46

used treadmill and had to do the first two sets of back extensions on a machine- 95lbs o/w as rxd

about 100m walk from treadmill to BE, did as Rx'ed in around 27 minutes. Could have cut time if I wasn't such a fatty/had endurance. Will have to work on running endurance, even though I finished all five 400m in under 2:30.

bw: 250, 26/m

35/M/182
Two in one day. WU was yesterdays WOD.

WOD as Rx'd
15:10 min

18:00 on treadmill

400m run
15 back extensions
5 rounds- 12'46"65

Back from a week off of everything.

Five rounds for time of:
Run 400 meters - subbed 500M row
25 Back extensions

15:49

M/40/160#

Back from a week off of everything.

Five rounds for time of:
Run 400 meters - subbed 500M row
25 Back extensions

15:49

13:30 RX at st 3

143lbs/30yoa

Five rounds for time of:
Run 400 meters (treadmill)
25 Back extensions

13:28

16.36

180lbs/26yoa/m

Modified:

(400m run, 3 story tower climb, 25 back extensions)X5 for time.

17:04

M/30/200

WOD: Time 16:09

10:25 as rx'd..at Cabin

14:06 as rx'd at the cabin

oops, posted as OPT on #254, should be OPT Mommy (i wish i was that fast)...

BW = 166 lbs

approx 25 min

34/f/153

15:44

subs: 35# good mornings for back ext., x4, knee started doing funky clicky thing, thought it best to stop short.

34/m/217

13:04

Crescent Bar

#20
I agree with pat. I think that crossfit is great. I think that it is far superior to any other fitness training than I have ever done, but I do sense a feeling of superiority coming from some of the posters. I know that it is not everyone but can't everyone that is trying to improve their fitness be on the same team. I think instead of looking at someone who is doing preacher curls and thinking "he is such a chump, he is going about becoming fit all wrong." Perhaps that we should be thinking, "maybe I should tell him about crossfit and invite him to workout with me tomorrow and show him what crossfit is all about." I think that crossfit it the greatest thing since sliced bread, but do we really have to walk around with our noses up in the air?

m/39/198ish
as rx'd 14:46. Used bench and cage for legs (good setup) and bk exts. 400s were (starting with the 2nd one) 1:59, 2:02, 2:04 and 1:46. the first was probably 1:55ish. Lagging. the bk exts were also split from the 2nd set on. whatup SMITCH?

Runs about 420 meters with 15-20 seconds of transition time per round.

me: 13:26
dan: 12:51

15 minutes flat.

M/31/196

WOD+
added in 10 bar dips to each round, but only time for 4 rounds before work (~14 mins).

M/20/130

14:25
Not bad for first time and chest cold lol
Quick but solid workout

CFWUx2

15:17 as rx'd

One of the slowest times on the board today!
22:16- 400 m on treadmill as rx'd

No this is the slowest time.
M/148/5'8"/51 yo.
Run up hill and back down.
Good mornings for BE
35:xx

20:30

Me: 41yo/M/5'10"/195lbs

CFWU + HSPU 3 sets / 15 reps per set

WOD: as rx'd = 19:05 should have run faster and I subtracted the amount of time running from the back extension apparatus to the tread mill.

Have Fun, Train Hard,

Billy

24/m/162

18:54

13:43

16:46 as rxd.
All 400m intervals on treadmill (.25 miles).

F/30/ 116lbs

No cfwu today. I am still toast from linda followed by ghd sit ups!

5x 400 meter sprint and 25 back extenstions
21 minutes

29/M/190

as rx'd

Run around gym/pool back to gym

18:00

3 mile run in the AM 27:00
WOD as Rx'd 18:00

17.40 as rx'd

35m/5'8"/76Kg

5 Miles on mtn bike (Not in saddle) with 10Kg bag on back and 22Kg son on seat and plenty of steep hills.

Wod as r'xd
20 mins
Could easily knock off 4 mins if not struggling with swiss ball and bench for bk extensions AND running machine with 30 second walking warm up and too slow top speed and need to program each round.

Extensions were painful - had to stretch everything out for 15 Mins afterwards. Expecting doms in two days. Fourth day so will reluctantly rest tommorra.

19.29

15:17

Found out afterwards that the route I ran was 450m (via www.mapmyrun.com). Subbed back extensions for good mornings with 20k bar. Hard going on the last round.

Time: 16.02

11:58 as rx'd

Five rounds for time of:
Run 400 meters (subbed 2 minutes on exercycle-hip rehab)
25 Back extensions (1st 3 unbroken)

18 minutes

As rx'd: 15:24

27m/197#
18:35 as rx'd. last round of extensions broken 16-9

2 sets of 45x10 OHS
Dead bugs

15:54

Age 35
BW 183

CFWU 2x15, light on back extensions

15:52 as Rx'd.

Thanks, coach!

Did full hip extensions D/T equip. difficulties.

14:21

-D.

Ran this WOD back-to-back with 070801 WOD. As RX'd except sub'd good mornings with 45lb bar (too light) for back extensions:

:17::52::56

Outdoor runs are kicking my butt (steep elevation) -- 91.6 °F/Scattered Clouds/Wind: 1.0 mph/45% hum

37yom
203#
70"

11:48 sub'd good mornings...first 1/4 was 69 sec's. Have not ran in the 60's since High School.

CFWU X 3

:16::04

Treadmill 1 degree

time 14:50

33m/225lbs

19:01
sub'd sit-ups for the back extensions

not bad for first run in 5wks since knee injury

cfwux3

as rx'd 23.50
still fried from Linda

(done 7/31/07 after 2 rest days)
27:04...HR avg 153 max 185
Runs on tmill (6.5,.4,.3,.2,.1). Alternated back ext on straight (rds 2&4) & angled(rds 1,3&5). Low back was on fire. Had to stop & stretch a lot!

35m/152/67"

15:57

38/M/197-Syracuse NY

Subbed "Kelly" for this workout...because I'm stupid (and I haven't seen her in a while)
400M run/30 24" box jumps/ 30 23# wallball shots, 5 Rounds
As Rx'd: 29:53

32/M/5'9"/199

20:17

400 m run
5 pullups
25 be
5 dips
23:28 - 5 rounds

15:30

As rx'd. 14:40

Sub'd 5k run. Track at UNH is under construction, like everything else at the university...place has turned into a massive dirt pit.

24:05. Just worn out from my first week with Crossfit. Hot and humid. Thought my pace was good, but turns out I was wrong, as I'm 1:30 off from my previous time.

44, 5'11", 195lbs
50% week; 3 rounds in 11:43

Modified CFWU x 3
5 x 45# OHS
10 x pull-ups
10 x sit-ups
10 x push-ups

Five rounds for time of:
Run 400 meters
25 Back extensions

Total time = 17:02

15:47

19:54

16:04 as RX'd

Done 1 Sep
12:40 as Rx'd

making this up late, late, late...

as rx'd 12:36

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11:11