Funny. I was going to do this workout anyway.

Quick question. kinda new. Is it ok to do sit-ups while locking your feet into a bench or something or does this make you use your legs too much?

man this is going to be fun

At CrossFit NYC we've made some pretty cool videos of our members, but now they're making their own videos.

Here's Brian, our youngest member at 17 years old, doing an OHS workout at home (95#, both snatch and clean grips):

http://www.youtube.com/watch?v=3KZpxvDXv1A

And doing a track workout that included sprinting, muscle ups on the goal post, a back flip, and jumping pistols:

http://www.youtube.com/watch?v=PLT3STYsNT4

Question??:

I'm wondering if the video clips are like a suggestion of what we can also do that day, for example, is today's video a suggestion to work snatches, or was tuesdays Greg and Mallee tabata video a suggestion to maybe work that?? OR am I reading way too much into it and the video's are randomly posted?? Thoughts??

Pain, without love
Pain, I can't get enough
Pain, I like it rough
'Cause I'd rather feel pain than nothing at all...

AllisonNYC,

That is a great video, thanks for posting the link.
I'm impressed with the goalpost muscle ups, I've had mixed success with bar muscle-ups (doesn't feel natural). Your athlete made it seem easy.

I am definitely going to have to try those jumping pistols.

Great video, that's the way I want to train the olympic movements to my clients.

I guessed that today would either be a heavy lifting day or "Michael." My abs are still sore from Monday, so this should be interesting.

I'm one fairly irrelevant voice, but I haven't been into these workouts lately. Many of them are almost like...overkill. Hate to say it, but I'm thinking about going back to following some of the Gym Jones stuff. Those are tough, focused, and generally pretty interesting. Posting this just to hear the arguments against doing that, because I probably don't know enough yet.

To #5 Alex

You know Alex, i was wondering the same thing last week. I think they ARE just randomly posted...however with the intent of application. But even if they're not, you might just wanna apply them anyway...
After all...there's no such thing as being "too fit"

Dear Chucky B,
I love pain too. In fact I really like the pain from a good lactic acid burn out, or the pain of hitting some one really hard. But what I detest and hate with passion is the feeling I get when Pukie gets a hold of me. I don't call that pain, I call that suffering. And yet... I can't get enough of him either.

Work out took me way too long today. To much hiking, booze, pot, sleeping in the wilderness, makes for a tough first day back work out I had to walk some of my last mile.

I will perform this workout in the name of Lt. Michael McGreevy.

@Gonzo: glad you liked the videos. Yeah, Brian has a way of making everything look easy. We find it very annoying. :)

If it's any consolation to you, he studies gymnastics (although only for the past year).

R & B CANT WAIT TO SEE YOU ON THE PLAYING FIELD TOMARROW

xoxo

yea I was also wondering about the sit-ups, do you guys do them with the same thing that you would do back extensions with or do you just do regular sit-ups.

#15 Colin

Some do regular sit-ups, with or without an abmat. It doesn't specify, so your choice.

Personally, I do GHD sit-ups (check the FAQ and videos) using the GHD ("the same thing that you would do back extensions with. . ."). It makes it harder and slower.

# 9 Janice

Just curious, what you mean my overkill?

Is there something i can substitute for back extensions or someway i can improvise for the equipment? Im having trouble with lack of equipment right now

Janice...one more thing,

in my opinion, Gym Jones is a group of athletes with sport specific training goals in mind.

I see no problem with mixing in the occasional workout you find on the Gym Jones website for a little flare. However, unless you have a sport specific athletic goal in mind and know how workouts are structured to achieve that goal, I would stick to Crossfit for the principle of "broad, general and inclusive fitness".

#9 Janice

I have been doing crossfit now for about four months and have been VERY impressed, to say the least, in the results I have gotten. Being tall and thin, I initially found the heavy lifting days very difficult, but over time with practice and watching nearly all the instructional videos this site has to offer, I have greatly improved. I recently got my wife involved, and, let me tell you, physical fitness has never been her cup of tea. I found it very helpful for her if I drastically scale the workout down. I make sure she works out the same target muscle groups and sticks to the core WOD, but the reps and/or the weight are always modified. It is not about sticking to the workout verbatim. It is about discovering your physical ability and working on improving yourself. Everybody has their own goals and looks for different results in a workout program. If you're looking to stay in prime physical shape when it comes to cardiovascular endurance and strength while maintaining a relatively short workout duration, then crossfit is the place to stay. I believe that if you give it time and patience, you will be pleased.

#18 Ben - I'm not sure if it's a standard sub or not, but I do my back extensions on the floor - lay face down, hands behind your head, lift the head and legs at the same time using your back muscles. I've seen the same with arms extended forward called "supermans." The other option I've seen is doing Good Mornings but I'm not sure how much weight is expected for those, if any.

Dude...that's Kevin Riddle in the background with the TapouT shirt on.

- P

#4 AllisonNYC - Giving Bryan his 15 minutes of fame. Very impressive little buddy. Keep up the good work.

#20 PVD

Thanks very much!!

Hmm I wonder if these are random or do we get a third hero tomorrow?
Must admit I called deadlifts today...but am quite glad to see Michael instead.

Good workout! I did decline sit-ups instead of regular sit-ups, I feel more of a burn when I do declines.

As rx'd

Time 22:48

-Chris
USMC 2/1

today was the first time i have done murph and got to say it is tough, but the bad thing was i forgot to press start on the timer, what do you think should i do it again.

as rx'd in 28:04. did the first two rounds of extensions and situps on my roman chair, then switched to the abmat... My first murph and my third xfit WOD...thanks as always and keep them coming!...

Day #2, it's going to hurt. About time I stopped lurking and stepped up to the plate for my punishment.

I'm going to call it, 2 rounds tops, 800yds/25 back extensions/20 sit ups and at least a half hour.
At least this is good core development, I sure need it.

35/M/83kg

Can't run, did my usual double sub of 800m run = 1000m row = 100 SDHPs @ 20kg.

3 rounds
100 SHDPs @ 20kg
50 no-momentum straight leg situps
50 back extensions on the floor

26:56.16

All situps and back extensions unbroken, all SDHP rounds broken.

Note - any situps in large numbers are a bad idea for me. Got mat burn again, literally bleed from it. Next time I'll do v-ups or bicycles or something else for my abs. No more situps, period. Not worth the torn up skin.

Haven't reported in lately:

19/m/72.5kg

13/8: Grace(45kg)=4:45, max.C&J=75kg(pr), max.KipPU=22(pr), max.dips=16
14/8: 40-30-20-10 of hPU,DU,GHDSU,BE=32:45
15/8: 5k=18:17(pr)
17/8: max.DL=150kg(pr)

abs still a bit sore, but otherwise feeling AWESOME! might do Murph in the AM, and Michael in the PM tomorrow and put an end to that. :)

As Stated:

24 minutes

Last sit-ups were killer, but a relatively easy workout in comparison to the last few days, well needed core work felt good!!

Subbed 3 minute cycle sprints for 800s.

20:50

Subbed Good mornings for back ext.

2 rounds in 35:30

"Michael"
As Rx'd
Military Sit-ups
Time: 22:20

CFWUx2

Did 5x5 overhead squats instead
35-40-45-50-55 kg

CFWUx2 (-sit-ups)

26:18

About 6 1/2 minutes off my PR. I did it outside with good mornings (13 lbs) and unanchored ab mat sit-ups, which were much harder than my usual anchored sit-ups! I think I will do those from now on.

Thanks AllisonNYC. I didn't know there so many You Tube videos showing so many excerises.

#19-Ben

As a substitute for back extensions, I found that "Good Mornings" are perfect especially if you are having an issue with equipment.

M/48/70"/176

"Michael"

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

22:44

F/32yo/5'10"/153#
As Rx-25:29

M/29yo/6'4"/202#
As Rx-28:19
Still limping through my runs, but it's done!!

#31 - I thought I was the only one with "mat burn" - much politer than what I've always called it. I get it less with knees-up situps than with straight-legged ones, but I still have large raw spots from working 50 situps a week ago (at least they're finally scabbing).

I try to sub hollow rock - which in my case is still more of a flat rock. But I figure a 30-second hold is more-or-less equivalent to 10 straight-legged situps. It feels about the same, anyway.

21:02

Broke 23 minutes.. finally!

running: 8.2 mph, 8.5, 8.0

27m/194#
last time scaled to 35's @ 25:30
today as rx'd 33:09

age 41
bwt 210#
15 min. stat. bike
15 min. c2 rower
300 jump ropes w/ 20# vest
CFWU minus situps and back ext.
WOD-23:42 as rx'd.

M/34/150

25:49

No GHD, did back extensions and sit ups on the ground.

Slow and steady today. Just really focused on form (thats code for I am still absolutely smoked from yesterday).

as rx, 26:30.

Next time I think i will be under 24:00

Hooyah, and get some all. 3-2-1-GO!

Janice #10,

If you cannot learn to scale the workouts to your tolerance (physiological and psychological) for intensity then going back to Gym Jones may very well work for you. You might also consider going to Jeff and Mikki Martin's CrossFit Kid's, www.crossfitkids.com, they too do a fantastic job of scaling the CrossFit stimulus for newbies and have a long standing appreciation and knowledge of mechanics.

as rx'd

in door (iraq is hot) on treadmill
2418

last time
070325
at home

sub 20# DB good morning for Back Extension
unanchored sit-ups

33:52

this time
070817
at home

sub 20# DB good morning for Back Extension
unanchored sit-ups

36:33

29F, 5'3", 109bw

Murph: 38:27 (partitioned to 5-10-15 this morning)
Michael: 22:16 (ironically did this a few days ago)

Although yesterday was my rest day, I feel like I deserve another one. It was already over 80 degrees at 7am.

5 min rope skipping + CFWUx3 (minus situps an d back extensions)

WOD: 20:59

- Sit ups on Roman Chair
- Supermans instead of Back extensions

36yom 150lbs

CFWU x3

Short on time so scaled to pack 35back xtensions 35 situps
25:08:88

16:04 as rx'd

CFWU, WOD as rxd...22m34s...run got easier as i loosened up after murph yesterday...and coach, thanks again for creating and continually improving the, without a doubt, best fitness program getting around...i for one like that its difficult, like that it hurts and like that i improve through hard work...this isnt easy and for those considering giving up cause its 'overkill', well, i would suggest you have a mental toughness hurdle to get over, not necessarily a physical one!! great work coach...

#28 Lee

You should do it 3 more times and take the average.

18/m/160
Michael is gonna hurt the day after Murph. BTW
Murph as rx'd with 20lb vest
44:56
Sucked but I'll do better next time. Vest caught me off guard.

18/m/160
Michael is gonna hurt the day after Murph. BTW
Murph as rx'd with 20lb vest
44:56
Time is horrible but I'll do better next time. The vest caught me off guard.

3 rounds: 40 minutes. Back extensions done on an exercise ball.

I've got a couple of quick questions...my abs are still hurting from Monday such that I can't stand up straight yet. How do you know when you're overdoing it? Is it worth doing a workout all-out, only to need about a full week of rest before being able to do another?

I love this workout! This will be fun!

Male 35, 175-180
Time 15:44
Did the back extensions and sit-ups off a Swiss ball. Used a treadmill.
I'm getting more fit or I'm at least getting used to being in pain but not easing up. Either way, it's a good day.

Seems I have a lurking competitor now, I'm going to go smoke this today...

I will do this after work, I can't wait! I am calling for Fran as tomorrow's WOD. We'll see.

33/M/208

I love to hate this workout. I still have to break sets on situps and back extensions; if I don't, my back gets so tight I can't run fast at all.
800 X 3 on treadmill
Unanchored situps with rolled up towel under lower back
Regular back extensions
26:19

M23 187#

I'm a day behind on workouts. Did "Murph", sans body armor.

Time = 43:35
1st mile = 6:30
Last mile = 7:30

Took roughly 10 min. per exercise for pull-ups, push-ups, and squats.

Somehow did not meet Pukie, highly unusual from past experience with "Murph"

37/m/178

24:08

Did 0.5 mile run on treadmill, sit-ups using Abmat.

Splits increased 30 - 45 seconds with each subsequent round.

bw: 185

Heavy day for me, deadlift 7 x 3 x 160kg (352#)

Janice #10: Coach is being too polite to say so, but CrossFit (which he originated) is a superior fitness protocol in every way to Gym Jones, which is a uncredited, and inferior, derivative of CrossFit.

CrossFit is hard, no question, and sometimes the workouts seem cruel. You must learn to regulate the intensity to avoid burnout, and that means checking your ego at the door. For example, Murph is still a hell of a workout done at half volume.

I suggest you commit to the following if you really want to see what CrossFit can do for you:

Do ALL of the workouts on a 3-on 1-off schedule (follow the national WOD) with the following caveat:

every 4th week is to be done at 1/2 volume
every 12th week is to taken COMPLETLEY off (jogging, biking, etc. allowed, no intense excercise).

Eat Zone-Paleo: 30/30/40, meat, veg, fruit, nut, seed, maybe dairy, avoid starch, sugar, alcohol.

report back here in 6 months about what has happened to your strength, endurance, stamina, power, speed, flexibility, balance, coordination, accuracy, agility.

One caveat: this is broad, general and inclusive fitness: if you want to look "buff" (but actually be much weaker than you look)this is not the best program, despite what coach has stated, this program does not cause significant hypertrophy compared to traditional bodybuilding, powerlifting protocols.

23:55

on a tm, btwn 7.5mph-8.5mph

pr stands at 22:34

need to get the run times down

287#/43 yom

as rx'd 35:32

"Poe" #60 said:

Q:"I've got a couple of quick questions...my abs are still hurting from Monday such that I can't stand up straight yet. How do you know when you're overdoing it? Is it worth doing a workout all-out, only to need about a full week of rest before being able to do another?"

A: You know your overdoing it when your abs hurt so much after 5 days that you cannot stand up straight.

I suggest the following: Scale all of the workouts back for a week to 50% volume and/or weight. Does this fix the problem? If yes scale to 75%, if not scale to 25%. Get the idea? Play with it.

I remember the first time I did "Linda". I insisted, despite being told not to, on doing it at full volume. took over 2 hours and I did not work out again for three weeks.

m/35/215

29:27

...almost saw pukie

As PX'd

23:31.3

Subbed be with good mornings
bit more than 800m runs

25:18

Michael

Once again, deceptively simple on paper. Quite brutal in reality.

40/m/182

all done outdoors, lovely balmy heat index of 97, gotta love it!

35:08 as rx'd

(had to rig up a homemade back extension, using a flat bench, 2 inflatable balance discs, placed just under each hip, elevated the bench on cinderblocks, hooked feet under spotter bar of power rack, worked very well)

#10 janice and all her responders:

i agree, some of the WODs have felt like overkill recently, but i believe that is part of the challenge. sometimes you just need to muscle through a workout mentally and physically over a longer period than 15 minutes, b/c the challenges in life and sport sometimes last over 15 minutes as well. also, i've only been doing these WODs for a bit over a month, but it already seems like they cycle through longer workouts like murph ( or the 50-40-30-20-10 fiasco several days ago) and shorter, higher-load routines. so i think i see where it's going...

that being said, i have not looked at WOD in a while and said... "hmmm, i did NOT see that coming." in other words, i agree, i haven't found anything interesting recently. rather, i say to myself, "holy s, how am i going to get through that?"

and finally... so much repressed (and not so repressed) hostility towards mark twight and gymjones! sure, he may be a derivative of crossfit, as someone mentioned, but that doesn't lessen his program's effectiveness for his clients (who, remember, pay him nothing and willingly allow him to kick their asses). he may have his own sport-specific goals in mind at times, but no one can question his imagination, dedication, and fitness level - he is a true beast. and do not underestimate the amount of interest his association with 300 has brought to the style of exercise in general and to crossfit specifically - i would not have found this site had i not been looking for his.

got super pumped to make my parallettes yesterday that i made a slight oversight and only 3 90 degree elbows, and one friggin 45 degree elbow. my mom heard me all the way up stairs when i made this discovery, and i was in the basement mind you. so i'll have to go rip apart my abs while my dad picks me up one 90 degree elbow after work. disappointed in myself, but still pumped to try them out tonight.

CROSSFIT, the decathlon of all workout regimes.

m/37/6ft/168

3 rounds of:
~900m run
50 supermans
50 regular sit-ups

Time: 26:54

Sucks that not a single gym around here has a GHD. I suspect my time would look a lot different using one of those for this WOD...

Age: 42
BW: 164

CFWUx3 (minus situps, back extensions, dips (wrist injury))

As Rx'd, w/GHD situps & BEs

26:47 compared to 25:42 on 05-23-2006
I don't think I did GHD situps last time, though...

M/37/175

Abs still sore from L-pullups the other day...

As Rx'd: 32:08

Last time 28 minutes modified -- Back extensions kick my butt...

I'm calling it now. Tomorrow will be JT!
Did Michael at my local track, had to sub "superman's" in place of back extensions
Time:16:55

28yom/216#

32 minutes, my lower back seized right up and made this really interesting.

16:27

If you think its overkill you aren't ready to do Rx'd WODs. Scale for now.

I'm going with CFT tomorrow, we haven't had it in awhile.

15:31

Subbed 3 180 meter shuttles (sprinting with lots of direction change) with 30 second breaks in between for the 800's...also subbed good mornings for back extensions.

5th day of crossfit and loving it!

oh and subbed GHD situps because I failed at reading the wod correctly.

Janice #10, the WODs go through different phases. There was a strength emphasis around June-July. Lately, it has been more on running and random movements. Check out Brand-X for scaling.

Stick it out, and you'll be surprised at how your outlook changes. A couple months ago, if I saw Michael after Murph, I would've yelled "What the ****?"

But when I saw it posted last night, I jumped up and said "**** yes!!" Maybe CF kills brain cells.

Finally, thanks for classic thought. "CF is overkill. I'm doing Gym Jones." Hang in there.

Janice - Coach designs the WODs to be VERY taxing for Elite Athletes and those striving to become stronger and faster! I invite you to take a look at the times and loads posted here over the last few weeks - these people are serious, highly competetive, CF monsters!

The potency of these workouts will most assuredly CRUSH the unsuspecting newcomer - who isn't properly scaling. and recovering.

21:21
Subbed row for run, treadmill is broken

K-
WU-squats and that's funny, I can't remember what else
WOD-
For once I did Michael almost correctly, or at least as close as I can get to right now.
subs-
800 m row for run
BE broken into sets of 12 and 13 for each round
Anchored situps, 1st rnd broken 40 & 10; 2nd rnd broken 30 & 20, 3rd rnd broken 25, 15, 10

Time- 33:40

N-
WU- row 500 m
run 800 m
unanchored sit ups 1st rnd, anchored 2nd & 3rd, broken in bits and pieces
BE broken in bits and pieces

Time- 44:40

Kate

#68 - Maximus

Although I respect your opinion of Gym Jones, I have to disagree with how you stated it. Crossfit is actually acknowledged on the Gym Jones site numerous times. You also state that is it inferior as if that is fact. Perhaps it is for you, but that does not mean it is for everyone.

I also disagree with the looking "buff" but being weaker than you look. I know quite a few huge guys and they are NOT weaker than they appear. They can move a huge amount of weight in the exercises they do. When it comes to throwing in some athletic or balance moves they suffer. If it comes to running a miles in less than 6 minutes, they suffer. So they are not weaker than they look, they are just very specialized and are not great at a broad range of activities.

Overall, I agree with what you are saying but it is how you say it that makes it come off as arrogant, and in fact makes you sounds a lot like Mark Twight. Although Crossfit has a lot of elite athletes using it for training, it does not need to have an elitist attitude.

20 min. 17 sec.

Really wanted to break the 20 min. mark but that last set of back extensions took forever. Burned through the last set of situps to compensate, but not quite fast enough.

Is the 50% week and 12th week off a CF protocol, or just a general training principle? I am curious as I have seen references today and in the past. I don't feel that run down, but I am curious as to the idea behind that, and if it is a good idea. Thanks for any feedback from the CF community!

Been on CF since May 1, and that would put me a little over 12 weeks I guess.

Bwt: 133

As Rx'd:

15:20

Regular sit-ups

#76 esteban-
Generally, anger is directed toward a thief.
If you want to know all that has been discussed about Mark Twight and Gym Jones already, then do a search through the CF website of the past comment sections. Very informative.

#82 Angry G-
I was going to say CFT also, but probably now we've jinxed it!

Kate

21/m/127

As RX'd, 23:18
800 times: 3:05, 3:25, 3:46

Gosh I hate core work of all kinds! So bad at it...

Conorb: this is also the first time I read Micheal correctly and *didn't* do GHD situps. What a difference it makes in time!

esteban

I hear you about gymjones. But I think most people here lost respect for Mark Twight because of certain written statements on his website threatening street violence against people who steal his "original" program, or ideas.

In fact, however, it seems that the source of his "original" program is Coach and Crossfit. So that contradiction sort of irritates some folks here.

This is not to say that Mr. Twight has not added to or improved upon Coach's methods. I wouldn't know, because I've never done a gymjones workout.

19:20 RX'd

last 800 killed my time

18:27 - rowing, anchored situps and "supermen" in Catherine's hot garage (but not 100 plus degrees today).

Correct me if I am wrong, because I know very little about Gym Jones;

but, if our nation’s heroes fully endorse Crossfit compared to a program that is endorsed by heroes falsely created by Hollywood. My first instinct would be that the men and women at Crossfit have a far superior program.

The men and women in our armed forces do not need to look pretty in their uniform, they need to be ready for everything and anything, and that is exactly what Crossfit does.

That is just my impression. I have only glanced over the Gym Jones site, which seems to just be riding on the coat tails of the 300 movie. It does seem that they focus on creating strength, power, and endurance. I just don't like the message they convey on how "exclusive" their program is.

For #10 Janice and all other new cfitters. It is generally understood that the posted WODs are mind blowing or seem a bit extreme to some new cfitters. That is because they are generally geared to fit the training needs of those so-called CF mosters who've been doing it for years like Brandon, Greg, Annie and Rob. Of course, even these guys WILL BE challenged by those WODs. So naturally, it is the general contention that you should scale down each WOD until such time that you can handle lighter loads for a high amount of reps or run distances over and over with ease even before you can consider moving up in weights and such.
For example take Fran, which is generally considered a staple WOD for evaluating your performance. As Rx'd , it calls for a 95lbs thruster and BW PU. I use 85lbs, because with that weight, I can go 18reps in a row, take a short brake and finish the 21s. And I use kipping PU, but before I could kip, I used to do Jumping PU until I was able to kip. I think you know where I am going with this. It's all about developing strong technique at low intensity and high reps, that way if your technique is spot on, as you move up in weight, you'll naturally become stronger faster over time. Smooth is fast.

29/M/180

25:53
Previous 23:32

Subbed 4 min. of jump rope & Burpees for 800 run. Wife is days away from delivery and is in agony; everyting irritates her. Therefore, I had to keep the two-year-old in the garage with me. She enjoyed watching me suffer.

61/m

old dog scaled to "puppy."

23+ min

looking forward to the day when I can strip off my shirt and display my buff, shaved pecs.

Rest Day for me after 3 straight on.

Janice #10 (and to a lesser degree esteban #76)

I re-read your post a couple of times trying to get to the essence of your observation and discontent. If it is apparant that I've missed it please accept my apology in advance.

"Many of them are...overkill." From this your respondents thus far have deduced that you are new to CF and to the demands of CF, especially the demands of doing WOD's as Rx'd. Is this true? Is this objection simply that the WOD's of late have leaned toward the lengthy and demanding? While I would certainly agree that there appears to be a rather concerted effort on Coach's part to answer any question about whether or not there is enough ab work or running in CF of late, the longer you spend here the more you will realize that there are multiple patterns and trends that arise--a strength cycle, an announced cycle to address insufficient back strength for example. We are apparantly in a cycle that is emphasizing longer, sustained efforts with a sub-emphasis on ab work. More than what you want to or can do? Scale, as suggested quite cordially by Coach.

"Those are tough, focused, and generally pretty interesting." "I haven't found anything interesting recently"--esteban. Hmmm, not sure how to address this point, actually. What defines "interesting"? Must the WOD's amuse as well as exercise? Must there be some exotic exercise or combination involved in order to hold our attention? If you go back some years and look at the main page WOD's you will see more exotic, unusual, and less accessable exercises and combinations (net climbs, tire flips, sledge hammer tire pounds, etc.). Is THIS what you had in mind or were implying with your desire for interesting or surprising? I, too, like to do some of the odder and unusual exercises on occasion, and for that I visit the affiliates pages for some of their more exotic offerings. You could surely use Mr. Twight's routines as well. The front page is the core, the backbone of CF and Coach appears to have made an effort to increase the accesability of CF by using more of the more common exercises, albeit in CF combinations. Not surprised? I quite frankly was stunned to see "Murph" yesterday so soon after our June encounter. Perhaps I lack imagination or am more easily surprised.

"I may be one fairly irrelevant voice...because I probably don't know enough yet." No one is irrelevant here if they approach the community with humility and respect, and if they show a committment to the community. I took the liberty of searching the last couple of months for your name on the comments section to see what kind of results you have been posting (it's Friday afternoon at Skyvision, I had the time, and I have a deskful of paperwork I have to do otherwise). I must confess that I was not terribly surprised to see that you were nowhere to be found. Did I miss you somewhere? If not don't you think that it's somewhat impolite to make your inaugural post so critical? It makes one wonder if you are baiting the community, especially through your choice of Gym Jones as your alternate to CF (catching the relative newcomer, esteban, unaware of the long history between Mr. Twight and CF). If not then how about spending a little time researching the site, attempting appropriately scaled versions of the WOD, and posting your results and any questions you may have as you work toward a fitter you. THAT will solve the problem in your last sentence, and THAT will make your voice relevant.

Otherwise, yup, you are a fairly irrelevant voice.

Rest Day for me after 3 on. Some thoughts on Janice #10 caught in filters, brilliant of course ;=)

20:36

Completed my first week of crossfit. Have a ways to go still

42 min

Situps took forever.

26M/ 225lbs

31/m/215/6'5"

26:38

24:20

Runs on treadmill at 1% incline. Decline situps, goodmornings with 25# db.

I pushed hard thru this one thinking of McGreevey and this guy: A brother firefighter named Captain Eric Abbt from the Houston Fire Dept. On March 28th, 2007, he was rescuing trapped victims on the 5th floor of a highrise fire and became trapped himself. The video and radio traffic are pretty intense. Here's the link: http://thebravestonline.com/news.html?view=1&id=1619

Thanks Captain Abbt and Lt. McGreevey for the mental "push" to get through this workout.

26:08 as rx'd

tm 8.5, 8.0, 7.5 mph
situps on floor, anchored
back ext on roman chair

as rx'd 23:34. 1 min improvement since last time.

Would somebody explain this GymJones thing to me? I'm reading the comments and I'm sensing some history with that and Crossfit. Not to mention the GymJones website makes me think of a cult.

17min
3min speed rope for runs
good mornings
floor sit-ups with feet anchored

M 27 170
Murph 44:07 as Rxed
Michael 21:01 as Rxed

29 yom 200#
as Rx'd
back extensions on a swiss ball
13:57

Kurt 105

GymJones used to be a Crossfit affiliate back in the day but apparently had a bit of a falling out. Go to Crossfit Edmontons site and they have the details of the connection of gymjones and crossfit. Gymjones offcourse is the team that trained the 300 actors and stuntmen for the movie.

Crossfit makes you feel at home when you are on its page, where gymjones makes you feel like you are not welcome on his site.

24:03

43 y/o M 225

32:00

Did the run outside at 100 degrees--the heat really slowed me down.

On the last sets of situps and extensions, the power went out. Everyone ran out of the weight room-- I finished my sets.

Any excuse will do if you want to quit.

37/m/176
29:58 ghd situps

21:25 as xr'd

20:06 as rx'd

modified back ext to like static superman kinda thing - 50 seconds...

3 rounds in the glorious annapolis heat and humidity: 21:17

18 y/o F

modified back ext to like static superman kinda
thing - 50 seconds...

3 rounds in the glorious annapolis heat and humidity: 21:17

f/24/104

did half micheal as I skipped workout yesterday and had to make up murph today!

also subbed row for run

15:42

(murph time with half reps, full runs and jumping pullups was 30:37)

27:41

Pretty much as rx'd but limited range on back extensions due to equipment limitation. After yesterday's meltdown on Murph I wanted to ensure I finished every last rep on this one.

41yo/f/165#
As I read the posts I wondering, why is my time so small, I know I am not that good yet at all...lightbulb! I did one round! While doing the WOD I thought nice, coach givin us an easy WOD today:)
WRONG~
Any way
I swam 1500 intervals, then ran treadmill 1 degree incline, .8 mile 50 back ext, 50 crunches on incline bench.

45 y/o - 6' - 225#

As RX'd (sub supermans for back extensions)

17:55 (At track)

46yom 160#
runs 3:03/3:16/3:24
anchored abmat situps
17:13 new pr by 1:07
Abs still hurt from doing all those ghd situps tuesday.

40yof

As rx'd but back extensions done on Swiss ball.
26:05

Just over a minute slower than last time (24:45), but then I was hurting all over from Murph yesterday, it was a wonder I got through it at all!

26:37 with decline situps. Smallpox vaccine is making me feel like poop.

cchpie 116

Thanks for the info. And I'm gonna go ahead and agree with you in saying that I was not welcome on that site. On the flipside, I'm glad Crossfit doesn't require elite athleticism cuz I was nowhere near that level when I first started. To the entire Crossfit community, you guys are awesome.

As Rx'ed
17:07

#10
if you are having doughts just go! and leave the real workouts to those that appreciate them.

18:22

BE on swiss ball, so not as much ROM as I would like and that cut a smidge of time. Sit ups on ground - regular.

Thoughts on Janice #10 have surfaced at #104...

32 yom 210#
CFWU x 3 (sans back extensions and situps)
As RX'd 27:34

trying to hang in there
ab ball sit ups
good mornings

32:16

5'7 185

#102 edevine-
Keep us posted about the baby arrival.
It's a veritable baby boom around here, must be something in the Kool Aid! :)

Kate

15:21 as rx'd

GHD ext's, anchored sit ups

bwt-159
33yom
CFT-942

as RX'd, 28:35...

again, i am indeed a relative newcomer, so still adjusting to the constant intensity. nevertheless, pleased with my early returns, especially in the 400s and 800s...

as far as the mark twight/gymjones discussion is concerned, i actually was aware of the entire "fallout" and controversy - i had looked into when i first began to consider a different fitness program as an alternative to traditional gym fare. obviously, i chose crossfit over gymjones, so i am certainly not suggesting that we all jump ship. however, i still check the gymjones site occasionally to see what they've been up to, and some of their routines look challenging and enjoyable...

on the notion of the WODs as entertainment, no, i don't believe they should necessarily be fun, and i understand the need for coach to provide a routine on this site that most CFers can perform (equipment wise). though i do believe that a routine must hold the athlete's attention - if these WODs are not doing it for janice, then perhaps she is not ready for them, as others have suggested.

finally, i do think it is interesting that in my original post, #78, i (despite being a newbie) suggested that we may be in a cycle emphasizing higher rep bodyweight exercises and more running as opposed to more high-load olympic movements; yet, the only responses to it focused on the twight comments. this seemed to prove my point that he has become a pariah rather than an alternative/offshoot/someone who simply has tweaked what he learned to fit his goals. and THAT was my point.

once again, i truly appreciate the thoughtful discussions on these topics and all things crossfit.

General question:
How are most of you measuring your 800 meters? I'm trying to figure where I'm losing time. I drove my car around a couple of blocks, and it was .5 miles on the money. That's the same as running 2 laps around a track no? Are most of you guys busting out all 50 extensions with no stops? Same with the situps? I damn sure can't do that yet. I rigged up a back extension, and it was a little awkward getting off and on. My run times were 3:00, 3:15, 3:30, or close to that. I'm seeing run times fairly close to mine, so I'm guessing it's just muscular stamina that I need to work on. I felt like I pushed pretty hard to finish. Been doing this for about 3 weeks.

#104 bingo,
Brilliant. Few have the patience to deliver a rational explanation and rebuttal without crossing that fine line, and falling into sarcasm, myself included. You consistently do so, even aware that the individual is probably a troll. Thank you. You help maintain what I believe is CF's good name.

#136 Kate,
Will do. I can't wait to see how I handle 2 kids and WOD's. Hopefully like everyone else: 3,2,1...Go.

28 yom 220#
As rx'd 24:15

34m/5-10/165
as RX'd
27:49

18:42 PB (last time 21:53)
used 45 degree back ext., ran outside
felt good! need to be faster on runs if i want to beat time (sit up's/back ext unbroken).

20:41
Good mornings with bar
Unanchored sit-ups

21:21 pb with ghd back extensions and anchored sit ups. first round everything straight through and approximately 3:30 run, unfortunately I had to break up the back extensions on rounds 2 and 3 and that slowed me down.

As RX'd. 21:12.

m60/186/6'1"
CFWU, then did "Michael" with the "Pack" 3 rds 800/35/35
25:20

As Rx'ed 22:38

Had a partner today too.. Jim 24:03

Did half a Michael...slow getting the kids out the door today and it was the first day of school...1/4 mile runs, 25 good mornings, and 25 situps...time: 16:02

Let me first start off by stating that my legs and Glutes feel as if someone hit me in them w/a bat every hour on the hour last night... Murph was rough yesterday.

CFWU x3 (1/2 Sit-ups & Back Xt's)

WOD
:24::08

:04 slower then last time. My body is still wrecked from Murph. Going to bed at 0100 last night surely didn't help either. Runs done on a treadmill. Beer drinking will be done on a bar stool.

Get some, Go again!

M/36/214 lbs

Still pissed at myself for only leaving enough time to do 45% of Murph yesterday before work, so...

Did today's WOD as Rx'd

run 800 m = 4:40
30+20 back extensions
20+20+10 sit ups on backless decline bench
run 800 m = 5:05
10/10 back ext./sit ups
run 800 m = 4:35
10/10 back ext./sit ups

total time 35:35

THEN did 17% more of Murph

7 sets of 5 pull ups/9 push ups/12 squats

I will try to chip away at more tomorrow and the rest day. I know its not a true Murph but at least I will have done the Rx'd work at the end of the week.

As far as the Gym Jones thing -- the WODs this week have taught me the value of mental toughness that comes with high reps. Being a sports injury therapist, I can tell you that evoking tissue change requires repetition - remodelling is a slow process -- but tissues remodel along the lines of stress/use placed upon them. 3 sets of 10 reps just doesn't cut it.

20::52
runs on treadmill no incline. legs felt heavy but felt great to be in an ice cold gym.
glute ham sit ups were a little weak. they are still wrecked from 150 Lpulls

Sorry #152 should say

10/10 x 5 back ext./sit ups

42yom / 147

CFWU x3 x15 (-BE, Situps)
WOD - Michael - As RX'd
800 on treadmill 1% grade
50 back ext
50 situps (Floor feet anchored)

Time 19:49(PR) (shaved another 3 plus minutes off my previous PR)

Definately could have gone faster but much to my surprise there were actually 3 CF'ers doing the same WOD at the same time including me. The problem was in the Globo Gym that I go to there are only 2 back extension machines so it made for some shifting and waiting time. Excellent to meet additional CF'ers. Great work Mike and Matt keep it up.

Subbed 100 super-mans and 100 un-anchored crossover situps.

21:46

Knocked almost 5 minutes off my last "Michael" in May. Felt on the verge of a heart-attack the entire time. That's a good thing, right?
At the old Oxnard high school.

116 cch

Having lurked for a long time at Crossfit, I took a look at the GymJones stuff. Wow. It could be summed up fairly quickly by saying, "Don't even think about wasting our time." While sometimes the approach at CF may be blunt, you always sense a desire to impart knowledge on those seeking it.

Waiting for some strained hip flexors to settle down, and then it's back into it.

36/M/65kg

Meniscus bad, but I can run uphill just fine so I'm sticking to that.
5 rds of
Hill Sprint/Walk Down
30 Supermans
30 Sit-ups

17:10

Last 2 sprints very hard on the old ticker. Note; Last time I did Michael I had 16:41

20 min
Note: Used Treadmill for 800 speed 8.5 for first 2 (about 3:25) and 10 (about 3:00) for last 800m. Situps...OUCH...after last couple days.

18:25

bingo- very well said.

OPT mommy- great job on the PR!

scheduled rest day for me. Hope to make this up tomorrow. my abs are still so sore from monday, which surprised me as i do abs post workout everyday. anyway, sneezing is very painful!

24:23

at fire station, so no GHD
unanchored situps, TM at 1%

46 / 177

as rx'd

22:28 -- off PR by :24 seconds. Wanted it. Could see it, then I fell apart halfway thru the third run. Sorry Lt McGreevy. Thank you for your sacrifice.

warmup stretching range of motion stuff

24minutes run improving

legs are done next time 20 minutes maybe...22minutes is more realistic

32:36 - GHD BE and SU

Completed it!
Regular Military Sit-ups
Good Mornings for back extension
23:15

Felt great

subbed good mornings with 45lb bar
anchored feet

19:02

26M
150

17:30

Murph yesterday morning, jiu-jitsu last night, overhaul for 4 hours this morning, now Michael this afternoon. I am whipped.

M/27/165

25:01 as rx'd

21:40 (PR) using treadmill (9.0, 8.8, 8.5)

Used decline bench
Time= 22:32

Prior: 20:04 but stuck to mainly crunches

So: don’t know it this is better or not
Erin

M/30/196

WOD: Time 25:57
subbed supermans for back extensions - no GHD machine in the gym...sit-ups were foot supported.

Post - L-pull-up practice 3x max (~5 each set). ow.
Bench 5x5 - 135/155/175/185/195

Stretch

This was definitely easier on paper than it was to execute. Nonetheless I finished only a few situps short of the prescribed routine.
For me the most valuable aspect of crossfit is the motivation that reading these posts provides. Everytime I think of shortcutting the WOD I think about what a pansy I would be compared to all those that complete it.

WU: 1000m row (4:29.5)

1000m row (3:48.3)
50 Abmat situps (Unbroken)
50 Back extensions (GHD 25-15-10) (9:25)
1000m row (3:54.5)
50 Abmat situps (Unbroken)
50 Back extensions (GHD 25-15-10) (19:22)
1000m row (3:57.5)
50 Abmat situps (Unbroken)
50 Back extensions (GHD 25-15-10) (29:30)

20:48

back extensions on swiss ball, sit ups anchored.

lower back still anchored to swiss ball.

Subbed row 800m for run
Back extension
Situps on decline bench

A trainer interrupted me right before 2nd round, so that gave me some extra rest (stopped timer for the little chat)

Time - 22:28

#161 nadia

I couldn't agree more. I thought the people at gymjones were pissed at me just for logging on to their site...

ANYWAYS

18/m/162
"Michael"

16:30 PR

I haven't clocked Michael for at least 6 months but I know it was well over 20 minutes. All sets unbroken and I can feel myself getting a higher pain tolerance during sprints.

As RX'd
My crew and I finished under 20 minutes.

165/m/36

subbed 1,000m row 33'12 (PR)
row splits
3'43 254w PR 1.54
4'14 172w PR 1.04
4'13 174w PR 1.05

198/m/27

As rx'ed
24:06

9:32 better than last time in May. Wahoo!

The PR in the row splits is for Power Ratio the (PR) after the time is personal record.

41/185/6'

First, here is my prediction: The WOD day for tomorrow will be "JT".

WOD as Rx'd 18:45 with GHSU.

31 yom, 5'11/175
burgener w/u x 3
As rx'd 22:45 ... slowly getting there

23/m/170

Runs on TM at 1% incline, avg. of 9.0 mph on the 3 runs

Did the GH sit-ups on the back extension device, just flipped my body over. Accidentally did the sit-ups before the back extensions in the cycle, though.

Overall time = 28:49

As a beginning crossfitter I did the best I could do.
22/m/185
Ran treadmill 0% incline avg 9.0
50 pullups and finished the rest on lat pulldown
125 PU
200 squats

35:15

almost met pukie.

And i did the completely wrong workout...

170#/M

as rx'd
17:54

#70 Maximus you wrote:

Do ALL of the workouts on a 3-on 1-off schedule (follow the national WOD) with the following caveat:
every 4th week is to be done at 1/2 volume
every 12th week is to taken COMPLETLEY off (jogging, biking, etc. allowed, no intense excercise).

Just curious where your rational for the rest periods is derived from? If this is somewhere on the site could you please point me to the location?

I have noticed many posts where folks are doing !/2 WOD’s and or taking a week or two off and am curious where this ideology comes from.

I am under the impression that the 3 on / 1 off provides sufficient rest and is planned as part of the Crossfit régime.

Just curious, no bashing intended…

Wayne.

Bingo - Your true colors show through . . . namely, that you are a kind, thoughtful man (and handsome, too, I'm certain). You never fail to say it just right (as edevine noted).

Kate - glad to see you working out and that your heart is holding up. Hope you and yours are well.

Will try to get this one in, but very busy lately with jujitsu and starting a semi-solo practice as I leave active duty.

A CF affiliate may be in the offing...

esteban (at 78 and 139) - I'll try to address your points, although I think darrell already did.
1 - I can question Mark Twight's "imagination ... and fitness". The imagination part has already been conclusively disproven by Coach. The people who take issue with this always seem to be those newcomeres who are somehow in awe of Mr. Twight. Great alpinist? I don't know (I'd concede, but I don't know enough abot that community to really make a judgment.) But as we define fitness here (see the CF Journal "What is Fitness"), I'm not so sure. To wit...

2 - From his site: In 2007, placed 44th (of 82 in his field) in the Bob Cook Memorial Mt. Evans Hill Climb. 23rd (of 64) in the High Uintas Classic from Kamas Utah to Evanston, Wyoming. 34th (of a field of 115 racers in the 45-49 age group) in the Iron Horse Bicycle Classic road race from Durango to Silverton, CO. 23rd (of a field of 43 Cat 4 racers) in the East Canyon road race. Also - his stats (from GymJones)
Deadlift: 365#
Clean & Jerk: 165#
Snatch: 115#
Overhead Squat: 155#
Front Squat: 205#
Pull-Ups: 40
Weighted Pull-Ups: +106#

Now, I'm no legend and I've been coming to CF for almost 2 years now, but my numbers in all of those lifts/categories are better. Much better. And I am no "beast" by CF standards of fitness.

Now, esteban, let me make something clear - I'm not bagging on Mark Twight. He may be a great guy - I don't know. There's evidence to suggest otherwise, but hey, I've never met the guy.

But your claim of his athletic prowess (your word was "a beast") doesn't stand up to what I've seen of true "Beasts" at CF workouts and affiliates. Josh E. is a beast. I've seen it live and up close. Greg A - Beasty beast. Seen vidclips - dude's an axe. Seen Brendan up close on a few occasions and he puts out like you would not believe - I thought once he might die at the end of a workout - seriously. I stayed close to him just in case. AFT and OPT? You have to actually see it in person to believe it. Chris Spealler? Animal. Nicole, Annie, and Eva T? Nice.

So, I appreciate your "opinion", but that is just what it is and nothing more. The facts do not support what you say.

But if people want to go over there and play with Mark's workouts, great. Good for them. Me? I'll keep coming here, even if it's not as "entertaining" as it otherwise could be.

Peace.

Wayne - a number of people have posted about this on the boards. Maybe empirical, maybe anecdotal. A number of people have found that after a while, the body starts to tire a bit from the intensity and a little throttle back may be necessary. I myself try to stick to 3/1 and find that life gets sufficiently in the way every so often that it enforces physical rest through work, children, travel, etc.

35/175

21:57 as rx'd

29yo M 170lb 5’10”
CFWU x 3, 3 pull ups, 3 ring dips, 3 negative HSPU per round. Jog 750M, stretch.

Run 800 meters: 1-1-1
50 Back Extensions: 50-50-50
50 Sit-ups: 50-50-50
Time: 30:37
Foam roll after

Compared to 070522: 33:49

38/200

22:42

37:02

GHD Situps.

No more abs please. :P

subbed 1K rows
50 back xt.
50 AbMat situps (unanchored)

27:20
Mike Donnelly

Wayne wtp #188:

Larry Lindeman is one of the original CF legends. He has found that CF'ers who push the intensity envelope each and every WOD start to plateau and then burn out. He developed the schedule you reference and many people actively follow it. If life has not intervened, or if I don't have a business trip that falls conveniently, I try to take 5 or 6 consecutive days off every 3 months. I find that I have enough unplanned off days that the 1/2 intensity week is rarely needed for me. YRMV.

Dale, I blush...

Theresa 26:00
Mark 24:36.

37 yom
as rx'd
19:20

19:56

pr by 1:39

42/m/182

As rx'd

32:05

33M / 185# / WOD #161 / CFT 825

CFWU, then "Michael"

Three rounds for time of:
Run 800 meters (over the Big Hill)
50 Back Extensions (stability ball)
50 Sit-ups (butterfly ABMAT)

25:30

24/M/180

22.48 as rx'd. Ran on a treadmill and did back ext. off the back of a leg press machine... worked surprisingly well!

42y/175#/5'10"/m

.5 mile run (nice hot Louisiana day)
50 back extensions
50 sit ups

x1 = 9:55
x2 = 19:45 (total elapsed time)
x3 = 32:57 (Done!)

Yee Haa!

M/25/208#

Another great workout honoring a real American Warrior.

24m 50s
did swiss ball back extensions

does anybody still post there informaion? Or has this become a chat room?

Neil(50) & Ellie(52)

Neil

Lap 1
OHS X 95 lbs X 21
Pull ups X 12
Step ups 14" box X 100

Lap 2
OHS X 95 lbs X 12
Pull ups X 21
Step ups X 100

Lap 3
OHS X 95 lbs X 21
Pull ups X 12
Step ups X 100

Time 23.48

Ellie

As above except OHS X 15 lb bar

Time 27.15

Have a good one.

Neilfit

PS. Will try to fit in a "Michael" in sometime this weekend.

M/33/5'9/168#/CFT=870
Subbed an 8.55mi run up to the Continental Divide from Loveland ski area in 135min to prepare for a Labor Day trail race.

m/38/174/67"

as rx'd

26:18

Ran on a mill

Sit ups were on a sit up board w/feet raised about 8" and braced.

As Rx'd
26:28

#190 Dale
#196 Bingo

Thank you, makes sense.

I have been hitting it since the middle of Feb. I am now just starting to get times/posts that I can be somewhat proud of (Few) but improving. Kind of affraid to lay off a week or go to 1/2 WOD but if I feel that I am peeking then Maybe I will give pulling back a try.

Again thank you guys. By the way, I enjoy both of your regular posts.

Wayne.

wod:

30 min of 20 24" box jump, 200' longline pull, 20 situps, 15 incline pushups

as rx'ed
26:48
2nd week in Colorado, 1st week on WOD's

m/37/188/69"
runs was on the mill at 1%
27:36

30s instead of 50s

p - 20:20

K - 24:00

41/167

800s
Supermans
unanchored sit-ups

Time 30.41

About 3 minutes slower than last time. All exercises completed outside, ninety-two degrees here in north Texas.

#205
It depends on your browser, using firefox, I don't see any URL / Email links, but opening Internet Explorer, they come up. I don't know if that's the answer you were looking for... but hope it helps.

20:54
sit-ups anchored, used arms for momentum when fatigued

17:48 as rx'ed, feet unanchored. New PB by one full minute.

All reps straight through, runs decent but could be better; the last run felt the looser of the three which could be due to Murph yesterday or a fast warm-up due to baby time constraints. Finally a time worth dedicating to my baby boy, Brogan. Love you, buddy.

M/28/170
As Rx'd 24:01

Tim #140
The car method works, but if you want another way to measure check out this link from a previous comment post. I think it works great and as best I can tell, really accurate.
http://www.gmap-pedometer.com

m/34/150

as Rx'd 21:03

runs on treadmill at 1% at 10, 9.5, 9.5 mph

Has to do with how you open the comments screen with FF. If it comes as it's own screen in FF, all the links come up. If you have the actual day opened up from the main page, the links don't work.

Tim #140 - download Google Earth (http://earth.google.com). You'll have some fun mapping out new trails. Use the ruler and path tool to figure distances, and it does standard as well as metric so it is easy to figure out a 5k route as well as miles.

30 / M / 155 / CFT 695

26:35 with 15 pound weight vest (about 10% of bodyweight)

33 y/o male
23:00
treadmill- 1%incline
GHM first 25
Knees-2-Elbows 25
back extension as rx'd

Did at Xtreme, as it is tough to find a back extension close to someplace to run around here.
29:38 -- run .5miles on treadmill at 1%
Thought I did really well until I saw the other times.

26m/6'5"/215

22:02

subbed Good-mornings for the BEs

Michael as rx'd
20:27
treadmill runs, 1%, 10, 10.1, 10.2

20:55. Unachored situps on Abmat, good mornings for back extensions.

26yom/175

Sit-Ups/Back extensions on GHD. 23:03.

This workout always looks easier on paper.

m/45/185

as Rx'd, 25:16 - GHD situps done to parallel, sub "good mornings" for back extensions.

on the other hand, my 8 year old son did the same workout, waiting for Dad, and finished in 22:00 without even breaking a sweat.

Not fair.

Scaled to 3 rounds of:

600 m run
15 unweighted good-mornings
25 sit-ups

20:44.

I feel like those unweighted good-mornings aren't doing me a lick of good. They never feel difficult. Supermans are better, but nothing beats the GHD back extension. I hate to lose time running up and down the stairs between the treadmills and the weight room, though.

Neil 25:21
James: 25:29

45deg Roman chair and the situps were more like crunches.

22m/5'4/165

28:00.

27 min flat

19 m bw 178

3 rnds for time

1000m row
35 anchored situps
35 back extensions on 45 degree angle extension machine

20:30

as Rx'd
30:11
My first crossfit workout.. trying something new :P

25/f/128#

scale indicates a lil dehydration maybe..... ankle bugs a lil bit. sore. rotation not so comfy.

breakfast: run 35 mins = 4.53 miles

WOD:
runs on treadmill
50 ghd sit-ups
50 back extensions

26 mins

.... had to wait a bit for the seated calf-raise thingie to use for GHD sit-ups. same time as last Michael, but that one wuz done sans righteous d.o.m.s. (especially da abs!) and sans GHD (inclined sit-ups). man, i thought my tummy muscles were gonna rip open on the first set of sit-ups! haha, good stuff.

worked hard = good work - keep it up CFers!!

26/m/170

subbed good mornings for back extensions

28:58

27.00

25/M/170lbs

As RX'd.

800M on treadmill.
GHD Situps and Back extensions.

33:51.

I am very cautious with my GHD sit-ups. I've had some very intense ab soreness from these, and I've heard a few horror stories of "overdoing" it on these. This may have slowed me down, coupled with running across the gym from treadmill to GHD. That, and wiping up my puddles of sweat on everything I touched.

26 yom 6'2" 155#

As rx'd

21:26....first Michael

28/f/154#

Brand X pack - 3 rounds of 800m run, 35 supermans, 35 sit-ups

Time - 25:00. All runs unbroken. Calisthenics were broken 25/10 for rounds 1 and 2 and done continuously for round 3.

070522 - I attempted the same volume, managed less than half the sit-ups due to an ab strain, and finished in the same time.

First Michael. 24:53. Subbed superman's for back ext and crunches for sit-ups. I ran kinda slow though, my sacroiliac was acting up.

"Michael" as Rx'd 27:42
On Duty today so run was on treadmill(I do not like the treadmill said sam I am!).

Plus

Cable upright rows 4x6 40;60;80;70
Alt. d.b. curls 4x6 30;35;40;45
5min d.b. shoulder press w/ 20lb d.b. Switch hands at 2 1/2min. R107/L92.
Guess I gotta' work on that left shoulder.
Recurring tenderness in left shoulder. Seems to weaken everything on that side.
Almost met Mr. Pukie today!

Anthony (BW=180)
Notes: subbed good mornings for back ext
Time: 26:24

Jodi (BW=104)
Notes: subbed good mornings for back ext
Time: 24:15

Mapped out a new route with a few hills ... changes things quite a bit!

as RX'd
32:48

Still a bit sore from Murph yesterday. Feels great!

34:40
abs STILL trashed from monday's wod.

50/165
as rx'd sit ups with ab mat
25:16

Mrs.L/49
3x 800meters,35 back ext,35 sit up
31:21

41yo/f/165#
swam 1500yds
1 round 11:36...wondered why my time was so fast...neglected to do the other 2 rounds!

#140 - Tim

You don't make your time by running fast on these types of workout. I ran all of these over 9 MPH (10, then 9.5, then 9) and my time is a lot slower than may posted. It is the breaks I have to take. I can crank out the extensions without much rest, but I have to rest more on the situps. I also think being tall (6'5") makes back extensions, squats, pullups and such slightly slower. No matter how much explosion I have, I have to go down lower and up further and it just takes more time. I don't know how tall you are, but I think it really does start to add up when you are doing high rep work.

24:56

33yo M 195lb

general stretch as warm-up.

as RX: 2254

was informed earlier this week FD I work for aproved funding to send me to Cert. Seminar in Mesa AZ in Oct. I am going to be more "by the book" as far as WOD and posting. Thanks for all the questions everyone always asks because on more than a handful of occasions I have had the same or almost the same question. Keep up the good work everyone!!

32M185

21:45

33yo male 195lb.

2254 as RX.

informed FD will send me to Cert in Mesa AZ in OCT. I plan to be more steadfast with RX'd WOD and posting times. thanks everyone for all the post and questions because more than once I have had the same question. Keep up the good work.

21:33... wanted to break 21 but took a little too much break time

sub'd squats for back extensions due to lack of equipment and the fact that my brother and I are gluttons for punishment.

chris: 28:30
nolan: 18:07

Article today in the Tulsa World - Tulsa,OK,USA.

Great to see CrossFit sweeping the nation. I use the google alert feature to read these articles and they are always positive and great.

Spread the word.

"Michael"

Three rounds for time of: 32min 27sec
Run 800 meters
50 Back Extensions
50 Sit-ups

1min slower this time.
My lower back took one hell of a punishment

20:53
w/ 20lbs weight vest

23/M/162
As Rx'ed
39:09.41'

M/181#/37yoa

24:22

Been on leave for the last week and only got two WODs done, but I DID get engaged to my CrossFittin' girlfriend. Life is good. NOW BACK TO THE GYM!!

I'm a day behind. Did Murph today.

This was my first day back on Crossfit in nearly a year. I remember doing this workout and feeling pretty good about it. Not today. Started on full reps but rapidly scaled back for a 21:09 finish.

Ugh. Can hardly wait for more.

If you are on here and think that CrossFit is only for the "elite", check this out from Austin, TX. Pretty good video...

http://news8austin.com/shared/video/video_pop.asp?destlist=45329

I halfed everything.

3 rounds of:

Run 400 meters
25 back extension
25 sit-ups

34:56

I'm sure that doing this workout at 5am, after not getting alot of sleep impacted my time negatively a bit.

27/M/224

modified CFWU + WOD

40mins 10secs

did work out too late ( started at 20:30 )but add 25mins walking from home to gym and reverse.

"Michael"
as Rx'd:
Cory- 26:10 (pr by 0:05)
Lydia- 32:01
Lana- 29:58 (inclined back extensions)
Maxim- 23:38 (inclined back extensions)

Oh yeah, and Maxim is only 8 years old.

Way to go #97!

My situps were pretty poor, but did make it thru the entire WOD!

36 min. and I'll pay for it tomorrow I'm sure!

42/m/202

God Bless you Michael!

#108 Congratulations on your first wk. Keep posting, it will help.

I left off at Jason and took a break due to tendinitis, but would'nt you know just happen to pick Murphy to come back...ouch.

43/160/M
Murphy 45:32
ran first mile in sand
50 PU
200 Sit Ups
200 Squates
last mile on road

Just watched most of 300. Yeah most people in the movie were fit, but the movie itself sucked.

42 6' 210

26'35" pr

For a different kind of athletic performance - and pretty darn remarkable balance and coordination - take 2 minutes:

http://www.youtube.com/watch?v=ZCNahg3OjUs

37m/185
CFWU x3 -back extensions
WOD as rx'd
partitioned BEs and SU into 20s and 10s
22 minutes (wall clock)
back extensions really hard for me (sad face)

28:42 I should have been in the 25 range but my legs were worked from Murph.

18/M/185

21:07

35/M/180
CFWU
WOD Modified
Row 800m
50 Sit-ups
50 Good Mornings
3 Rds for time
25:40 min

38/M/174

22:30

Ran on the new rubberized track by my house in the dark. Soft, smooth, quiet--it was like pure honey.

Nice recovery day and can't wait to see tomorrow's playtime!

-Kindred

As Rx: 32:20.

20 M 191#

as Rx'd

21:51

-Rob

a little screwed up because people were on all the treadmills for the second and third rounds, so I rowed 1000m for each 800. It's not a good substitute for a 6:30 mile pace

on a positive note, first time I've ever done so many back ext consecutively without break (40)

TIME - 26:08

Time 18:02

Still recovering from the GHSU's
Felt awesome, cant' wait for tomorow.

18 aug

5 x 800m: 3:05/2:58/2:55/2:57/2:55
65 pu

25:10 as rx'd, ab mat situps

I think my new 800 m loop is running long as that was the best I have ever felt running Michael yet my time was way off my best. Old loop times were usually 20-21 min. Oh well, just have to get the time down on this loop.

or more probably, my old loop was short. Do'h!

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/148

WOD as rx'd

21:35

used a modified ABmat to perform situps. took a little longer, but felt I had a more intense WOD.

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

19 m 180lb

3 rnds

1000m row
35 situps
35 inclined back extensions

20:30

24:28 as Rx'd

18:02, 800 estimated, standing back extensions

27:39
Runs on tmill (consumed 16:30)
Std anchored situps

32:00

did only 25 back (hip) extensions in 2nd rnd.

"Michael"

As Rx'd

31.50

28:05
subbed goodmornings, unsupported situps.

m/33/5'9"/175-[108 days since CF Columbus Ohio]

Only place to do back extensions near me is at a school a mile away so this refelects a 2 mile run.

Mod'ed Michael
1 mile run
3 rounds of back extensions
3 rounds of sit-ups
1 mile run

30:23

48/M/149

as rx'd, GHD sit-ups, runs outside (out and back to garage)

21:21 PR by 2:25

45/m/186/5'11"

as req'd unbroken

24:14

28/m/200

wu clean and jerk

subbed 800m run with 1000m row. Wanted to work on my rowing. Rest as rx'd

25:03

#106 Bingo - Indeed!

.5
30:00

Aug 18, 2007
Age - 32; Wt - 200#
WOD - as RX'd, 3 rounds 800m, 50 sit-ups, 50 ghd back extensions

800m - 3:15
50 s/u, 50 b/e - 6:23 ((170 hr avg)
800m - 3:43 (161 hr avg)
50 s/u, 50 b/e - 6:56 (162 hr avg)
800m - 4:02 (174 hr avg)
50 s/u, 50 b/e - 7:02 (156 hr avg)
Total - 31:23 (164 hr avg)

The GHD Back extensions were killer. Mostly I've been doing either the slanted back extensions at the gym or the dyna ball. This time I used a weight bench and hooked my legs so I'm parallel. WOW! Big difference.

Feb 13, 2007
Age - 32; Wt - 220
WOD - modified: 3x 800m, 40 sit-ups, 40 back-extensions.
Total - 25:04

From Sept. 28, 2006
Age - 31; BW - 240
BrandX Puppies - 600m, 25 sit-ups, 25 back extensions
Total - 24:58

32/m/202lbs

tried this at the gym with an indoor track

as rx'd
25 minutes

#190 - Dale Saran

concerning twight, i suppose it's all relative... his numbers, that you quoted, though you and others may have them beat, are still pretty impressive to, well, i'm sure most people even on this site. so i guess it comes down to where you draw the line for "beast." but i don't really think that's the point of crossfit.

finally, i still can't believe that despite all of the positives i've found and stated concerning crossfit in this thread alone (remember, i responded in defense of crossfit to the original gymjones supporter, janice #10), several people still only feel the need to step up try to prove what a bad guy/non-athlete twight is. i suppose my thinking and suggestion is let the whole twight thing go - he's doing his thing, and if you don't agree with it, don't do it and use the CF-twight fallout to inspire you in your workouts.

enjoy J.T.!

34yom/215

As rx'd 21:43

Late night getting this done...

22:43

First time doing this...should have pushed the first 2 800's like I ran the last, will know better next time!

A Tie..

56/M/190 24:38 Subs: row, and good morning w/ 45 lbs

46/F/125 24:38 Subs: row, and good mornings w/22 lbs

She likes to whip me on these metcon WODs

22yom/6'2"/213#

as rx'd

19:40

i officially have no usable core after this week!

m/23/188#
as Rx'd
26:02

Just started crossfit.
m/41/235#
as rx'd
39:00

23:22
27M/160lbs

JT's next.........

m/178/27yrs

as RX'd 18:10. My legs are killing me!

44m/240#

Time= 24:34

25:30

Subbed 750 jump rope for the run

26:50

subbed supermans for back extensions (no ghd), scaled to 35 reps after first round

Modified WOD
3 x (1/2 mile, 50 incline situps, 50 x 45lbs. straight leg deadlift)
1/2 mile times: 3:50, 3:46, 3:56 (downhill out, uphill back)
Total Time= 26:30

26:40

this was a good one....

time 10:40

17/M/175

as Rx'ed 19:47

21:32 as Rx'ed.

28:24

run 13.5km 1% incline
situps : 1 set on lat pulldown machine, rest swissball
back ext: all on swissball

swissball situps have to much variability, think i will switch to something else next time

prev 27 min

Pretty sure my love of CF is bordering on unhealthy obsession.

Still pissed at myself for not finishing Murph due to not leaving enough time, so I did more of it after today's WOD (see above) AND THEN

I went back to the gym before bed time and finished that brother off:

ran 1 mi.
7 sets of 5 pull ups/9 push ups/12 squats
(various grips / hand placements / foot placements)

It actually took me 3 attempts to finish the last pull up of the last set -- so annoying!

27yoM
68kg
5'9"

"Michael"

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

22.23

21/M/161 lbs.
As Rx'ed 21:46
Loved it!

First time I had the means and ability to complete a WOD...

27 m 225

23'43"

As RX'd
29.03
Treadmill runs

as rx'd 18:16 straight through on the b ext & sit ups - need to get running times down

M/36/215

As rx'd
Time 25:32

never miss one workout,i am like the boyscout"allways ready!!haha thas true!!love for every body

Did the eliptical instead of the treadmill.
Also, crunches instead of sit-ups.

26:43:44

31/m/155
29:24

160#/33yom

WOD: 3rds for time
run 800m
50 GHD situps
50 back ext

(27:18)

29minutes. I did standard sit-ups. Abs sore from Hammstring Sit-ups.
brian

as rx'd 23:09

44/M
As Rxd 37:00, my abs are still spent from earlier wod with this being my first week............I'm hooked

27/m/230 lb

35:12
run 800m
50 situps
50 good mornings 45# bar

As Rx'd
21:43

31/m 210 body fat @ 25%

As Rx'd
26:54

First week.. thanks to Peter E. and Marcus N., both competitors in the CrossFit Games.

19/M/190

17:36 Thanks Guys RIP. GJW RIP. A-Rod Stay Safe, See You Soon. Paco Keep It Up Your A BA.

I stretched out the legs alot first. Still feeling some lingering tightness from earlier in the week.

As recommended, 3x 800 M, 50 & 50: 20.15.

Followed by some dunbell bench press 65#x2 and dumbell curls 32.5#x2

Rolling at Jui Jitsu this afternoon.

21:16 as rx'd. Lawman, notice "Gideon" is posting and Matt is starting w.o.'s today.

Charity-23:43
sub'd 1000M rows for runs
(Jeff @ work; didn't feel like doing TM)

Done on 8/18.
3/3 cfwu (- BE's and GHD's)
As rx'd, 33:42. Felt and performed just awful. A lesson in nutrition - do not skip breakfast and then workout at 1130. Just ran out of schlitz after round 1.
Rd 1 - 9:22, Rd 2 - 11:18, Rd 3 - 13:01.

Need to get back on Zone and tighten up habits.

22min even

now my head is kill'n me...

27:30
as rx'd

31.57min

Age 35
BW 145#

As rx'd:

19:40

22/m/170

CFWU x 3 (no sit-ups or back ext)
3 round of:
800m run
50 crunches
50 back extensions

26:17

24:29- Ran about 13km the day before; not fantastic speed during 800m runs.

18:32 as rx'd
10 secs slower than last time..probably result from doing 50-40-30-20-10 workout yesterday

24:01

19:22 as rx'd, a minute slower probably due to yesterdays murph at 32:38.

M/27yrs/165lbs

As RX'd, situps unanchored: 21:55.
My goal was to break 22 minutes so I was happy. Previous time was about 24:00 and previous to that was about 26:00. I think I could have been faster if not for the 10k run after Murphy yesterday, my hammies are fried!
M/33/200lbs.

25:01

cfwu x 3

32y male 230lbs

completed in just under 30minutes. had to partition the back extension in sets of 15 and 10.

one full week of crossfit under the belt now and the body is quite sore but my mood is phenomenal.

M 34/168

sub'd good mornings for back ext. (was harder)

21:06 shaved a couple minutes off prior time!!

BW 163 age 38
1/2 mile
50 back extensions
50 sit ups
1/2 mile
11:28
miss read work out

30:00

24:18 PR, 800m runs outside, back ext. and situps done on abmat, compare to 25-plus with feet anchored, back ext. on fence.

37:00 Nicole

34/m/217
did at track...subbed supermans for back extensions...

19:46

M/45/145
a day behind.
Michael
At track
Regular situps
BE's on bleachers with webbing holding feet.
Runs at 3:14 /3:45 /3:53

22:17

Nice work Jim D! Can still feel abs here too.

20/M/148

Michael
25:30

43yo/m/167lbs

Did back extensions and situps on the floor, serious mat burn on tailbone.
Ran outside just after thunderstorm - hilly but cooler than it has been lately.
800m
50/50
3 rounds: 28:24

M 37 90kg
As per workout: 32:15
I see I have a lot of work ahead of me, but looking forward to it :-)

Subbed 1k rows for the 800m runs

26:21

34/f/155

30:32

Situps anchored. First time doing all three rounds. Fun.

22:43, sit ups anchored, back xts on swiss ball/rack bar.

Was that Mike Conroy I saw walking through!!!

Age 51/BW 245#
Rowing MICHAEL
1000 meter rows/50 back extensions/50 GHD situps 3 rounds (32:08), 2 minutes better than last MICHEAL.

Jeff-@ home runs outside
20:54

33/M/205
As RX'ed 27 MIN

26/M/205
As RX'ed 29:45

28/M/200
As RX'ed 29:15

28/F/
As RX'ed 30 Min

29/F
As Rx'ed 50 Min

19:39 as rxd

sub'd gd mornings, and crunches
=18:06

subbed abmat situps
27:10

As Rx'd: 24:40(PR), 1 min 20 secs faster then last time

Finished it in:
25:30

GDH sit ups the hardest

Had to substitute supermans - rest as rx'd 30:40

Scott

27m/126/6'1"
Crappy meals today, no energy.
29min

Jae

18/m/5-8/142

17:52 as rx'd

Never done back extensions before, so they hurt a little. Did them off a Chaise lounge due to lack of eqp.

23/m/180

29:57

Had to sub back extensions for good mornings with a broomstick.

M/32/168

As rx'd 18:31

Finished with 5 x 2min rnd on heavy bag.

As Rx'd 25:53.

Did the situps over a swiss ball, with my feet anchored.

did this the following Sunday

25:34

.55 mi run each round

30/M/200

Bike to gym

CFWU x 1

Pre: "J.T."

Subbed 800m row

20:34 (+2:07)

Row times: 3:00, 3:01, 2:59

22:30, at home, ran around block, did standing good mornings and regular full sit ups

Approx 850meters round block
CF sit ups (feet together and knees down)
supermans (without the 2 sec hold)

30 mins exactly

J: 27:14
runs outside. GHD for back extensions and situps.

as rxed, ghd x, unanchored abmat situps, 18:17.

35/m/152/67"

Michael
800m on treadmill 1% incline avg: 3:30-3:35

Total: 21:32

(last time: 21:16)

21'

had to assist on some situps and back inclines...

36/M/199

CFWUx2

Since I'm on the 5/2 schedule, I was due to perform Murph today; however, I wanted to save it for the next week to be a little fresher so I performed Fran (it had been several months since the last time).

Fran - as Rx'd
7:51 - PR!!! 1 min better than last time.

I'm still having trouble imagining what it's like to see someone do a sub-3min Fran.

5050500505050505050505005050505050505050505050505

m/34/187/6'

30:42

5050505050505050505050505050505050505050505050505

Hi Wayne,

The rationale for cycling intensity is that full-on intensity simply cannot be sustained forever, even with 3-on 1-off. According to coach G, the three week full, one week 1/2 with one day off every 12 weeks works well. I forget where to find this, but it is in my notes from seminars with him.

Another way coach has put this is: "you had better regulate your intensity, or nature will provide your breaks for you".

Another way of regulating intensity(again directly from Coach G.) is to let retrograde performance be your guide. Simply put if your performance is increasing, keep going, if decreasing, back off or take a break.

M 29 215#

28:30

Subbed 1000m row for 800m run and Good Mornings w/ 36# bar.

30:25

Previous = 29:00
Previous = 32:42

sub'd supermans for BE
anchored sit-ups
19:34

m/18yo/155

as rx'd (did 1000m row instead of 800m run):
22:40

im pretty sure i used a row machine older than I am...

BW 167 Time 29:30

CFWUx2 (after kid’s tryouts)
34:00
(Had to wait to get on "GHD" after first run. Did last run on tread mill because it started pouring!)

run
30sit ups
30back extensions
26min

run
30sit ups
30 back extensions
3times same for chipper
22min

40 mins

29:38

Done 8/19
l+r=1/swiss ball/tm

18:53

As rx'ed

38:30

40:16

I did push ups instead of back extensions

My time was 23:15

CFWU X 3

WOD
22:30

a little sore from murph

28/f/110#

as rx'd

16:03 (PR)

tuns 8.0 on TM

31/M/185-190
2500m on Concept2 Rower for warm-up
As RX'd
15:54
Thanks to some inspiration from my buddy Flip.
Did the sit-ups and back exts on a swiss ball
ran at a speed of 9mph on treadmill for first 2 rds and then 9.2mph for 3rd rd.
I think that I still can beat that time, I'll be looking forward to seeing this again.

Holding weights while leaning over high benches for back extensions:

Ryan: 25:04
JJ: 27:36
Ben: 24:10
AL: 23:05
Taylor: 27:15

as rx'd

22:30

sit-ups on the ball

as rx'd

23.26

(33 secs slower than last time)

35 min... with a substantial... um... bathroom break in the middle.

as rx'd
approx 20min

24 yof

131#

37 minutes as rx'd.

26 yom

191#

29 minutes as rx'd.

(done 8/21/07 after Murph yesterday)
42:20...HR avg 146 max 173
Runs on tmill (6.5 down to 5.3; I was totally gassed on rd. 3)
Back ext mixed between angled & horizontal, except rd. 3 was all horizontal.
Sit-ups included GHD (1st 10 reps in rds. 1 & 2), anchored crunch & unanchored on crunch machine (hand assist).

39/m/190

completed 8/21/07

3 rounds for time of 800 m run, 35 BE, 35 SU

31:33

"Michael"

24:36

30 mins

41/163
as rx'd
24.58

144lbs/30yoa

"Michael"

Three rounds for time of:
Run 800 meters (3:11, 3:14, 3:02)
50 Back Extensions (broken)
50 Sit-ups unanchored on AbMat (broken)

Time: 21:26

Previous with AbMat was 24:45, so happy about improvement. Best with anchored situps is 18:53, so still have some room for more improvement.

26:28 (5/4/4 laps)

38/M/192--Syracuse,NY

As Rx'd: 16:36 (PR by -0:05) Best 800-3:17 (PR)

30/m/170 lbs - been doing CF for only 4 days and loving it.

23:57 as Rx'd

36/M/199

22:36 as Rx'd

2 min improvement over last time. Shooting for sub 20 next go round.

didn't want to run anymore so i subbed biking

three rounds of
bike 2 miles
50 Back Extensions
50 GDH Sit-ups

under 40 minutes :)

Rx'd 30:00 mins

rxed - 28:10
800 - 3:30/4:00/4:45
situps anchored

Completed 2 rounds in 30:42.

32 min

Did this on Thursday, August 23rd.

Fugly.

47 minutes for the whole thing, each round 15 minutes and change.

-- each run in 4 minutes
-- subbed 60 seconds (total) of L-sit holding for each round of situps; was reduced to doing it in one-second intervals and then resting.
-- back extensions pretty straightfoward, done as 20-10-10-10. Hamstrings pretty sore next few days.

forgot to check exact time ~22:00

28/M/188

26:18
as RX'd

3 rounds for time:
800 meters
50 push-ups
50 sit-ups
time: 18:20

33yom, 69"/170
29:09
(.5 mile in place of 800m due to treadmill units)

31:24 as RX'd (17 seconds slower than last time)

about 32 minutes. which included distances between treadmill and back extension equipment.