Yea, it is the first repeat work out for me, I can actually measure how well I have improved after 5 weeks of crossfit. And it is named after me!

Are these supposed to be Glute ham situps?

I made a cross country trip, DC to Albequerque, with a wife, a two year old, an infant (one month), my dog and all of our stuff. Needless to say, I took my first week off since october of last year. Looking forward to grinding out michael tomorrow.

A quick side note, i did have a PR (3:41 off) on Helen my first day at altitude (5000 feet here) with a total time of 11:07. I was positive I was going to die- or at least my lungs were going to cave in. Good times.

Tony -

Groovy as always.

No, just regular situps. At least, that's what I did last time.

I thought the push-press should involve pushing rear back and hip flexation on the way up?

Please support http://www.logsitall.com with your CF workout times!

Looking forward to this with my ripped up heels. =(

Yeah man! Do glute-ham sit-ups, they're more effective.

yeeha i love running! but even with a 1:56 1/2 mile i couldn't crank this workout out in 10 minutes lol

Wow, that will be the second Michael since my son was born. I may have to do the evil twin version, Michail...

Man... this one always wears a big raw spot just above my butt...

I have no feeling in my lower back; thank G-d tomorrow is off. Enjoy!

first repeat for me too after 5 weeks of WOD's finally a gauge in progress.......love this workout!

My fave hero. :)

22:18 as Rx'd

m/35yr/6ft/178

25:53

About 30 seconds longer than when I did it back before my summer break from CF. But hey - you've gotta (re-)start somewhere ...

ditto Randy (#10)

Michael is gnarly on me

the run days always kick ass. back extentions killed after yesterdays workout.... today: 19:46

48/M/170

25:38 a new PR. Had a tough time mentally getting this one done.
No excuses boys lets see what you got.

First ever Crossfit post.

Did the BrandX "puppies" scaled version - 16:30 - in Kyoto (Japan) heat and humidity after 2 months without exercise and nothing like Crossfit for 10 years before that.

Very very embarrassing.
Still you've got to start somewhere.

Now if I can only find some weights and space to use them....

Michael in 29:36 min
Before and after I did 25x pull-ups and 25x double unders. Total time was 37 min.
I just started on the book: Rich Dad Poor Dad from Robert Kyosaki, I wish I had read this book 25 years sooner.
Have fun, Johan

What do you guys do for running 400 and 800 meters when you are at a gym that doesnt have an indoor track?

25m/175lbs

CFWU 3x15 (Stretch, OHS, Pullups, Dips, Pushups)

As Rx'd 28:45

I had to run all over the gym to get to the different stations. I must have looked like a maniac.

21:50. One of the best workouts you can have in this amount of time. Pukie was knocking on my door.

did this workout in about 16mins, Just used the treadmill for the running,is this ok????? done three sets of clean and press rep range 10,3,3 squats 10,8,6 bench press 10,6 want to build up strength! is it ok to do these movements after the wod????only started crossfit 2 weeks ago and loving it so far,can any1 help me out thanks

NNNN NNNN

36/190

Pack workout from Brand X
35 situps
35 supermans
3:45
3:30
4:04 splits

total time was 18:00

26M
150

Diane and less then 12hrs later Michael, ouch.
22:56

Subbed Rowing for Running...21.58

Ok, so who else read that shirt on the lady in the middle? That's got to be right up there with the funniest ones I've ever read. Where do I get one...

is there a sub for back extensions? like good morings or something with a bar and weight? thanks for the help

APFT this morning:
68 pu
81 su
12:20 run

WOD:
23:42

Now I'm going to skip my 9am and go pass out.

As rx'd 28:11

26:12
Fort Hood, TX

caught up with yesterday's WOD instead of Michael today- 21:13 for the row/wall ball. Felt good.

I KILLED my old PR in Deadlift this morning too- with a solid, good form lift of 425. Previous was a poor form, shaky 405. Progress is motivating.

Good day all.

is it ok to do your running for this one on the treadmill?? also im trying to build strength so done three sets of clean and press rep range 10,3,3 squats 10,8,6 bench press 10,6 after my wod, is this ok??used to follow bodybuilding workouts but have started to kickboxing so want to keep my strength and do the crossfit workouts,only started 2weeks ago loving it so far

41/166

I was feeling really good this morning and well on my way to setting a PR (at least it felt that way) when I re-aggravated my calf muscle injury from a couple of months ago.

Completed but limped in at 28:48

24 mins

23:47 - unanchored ab mat sit-ups/13# good mornings/880m run

M/43/198

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

25:17

Woke up this morning, and my lower back was like, "We need to talk." Can't wait to put it through this one:)

Bad boys, bad boys, whatcha gonna do? Whatcha gonna do when they come for you.

I'm off to do the wod now. Shooting for sub 20min.

23M

24.43

glad tomorrow is a rest day.. back is numb

33/m/189#s

sub 1.5 mile bike ride for run x 3
50 back extensions x 3
50 sit-ups x 3

Total = 30:46

M 48 70" 175

"Michael"

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

21:50
-------------------------------
Compare to 070817

22:44

38/m/192

Performed as rec: 19:50

25/F
20:19... wanted under 20min!!

felt like back was going to seize on me and the back extensions were definitly my weekness,I think due to the DL on monday.

Matt #29-

I loved that shirt too, and yeah where can we get one of those?!

Kate-
just saw your post from yesterday. Thanks for the tip on the advil, going to take some right now, and you are probably right I didn't think about the cold affecting my soreness! thanks for the help you are so sweet.

jonathan #23-

personally i end up running on a treadmill. not optimal and you sure do waste a lot of precious time waiting for the thing to start up each round, but it gets the job done. good luck!

Whew! I just won Oregon's Stongest Man (Heavyweight) Title. Check out the video if you want to. Problem: 75 seconds 100% Effort is not Michael.

26yo/6'3"/282lbs.
Scaled running to 400m, and 25 instead of 50 sit-ups.
26:05 - Bringing that stamina from a 1 to a 5!!!!

Nice Times everyone - you guys got me beat bad :)
Thanks, Jesse

Second WoD

M/26/175

24:06
357 cals
max/ave HR - 195/165

Wow. I just won the Oregon's Strongman Competition - which is really not similar to "Michael". Jeez.

26yo m/6'3"/282
Scaled running to 400m and 25 instead of 50 sit-ups.
26:05 grrr.

Nice times Everyone, this is tough
Thanks

24:06

357 calories
max/ave HR 195/165

31/m/225

As rx'd

(Back Extensions on Pilates Ball w/ feet hooked)
(Sit-ups unanchored on floor, hands in front)

21:02

20:52 rxd

35/m/191

33:25 (slow runner here)
also, my back blew up before I could finish the last set of extensions. I'm two weeks into Crossfit and the lower back development continues to progress slowly.

Mark
as rx'd 26:08. GHD Sit ups.

cfwu x 3, subbed 5x3 hspu for pushups

22:31, new PR by 3sec.

feet anchored situps, BE done on a big ball w/feet anchored

This week is my "off" week, so I'm taking the opportunity to mix things up a bit and be creative.

At the same time I have a slightly strained lumbar, so for those of you who may be in a similar situation, here is a workout that I did this morning.

It is mostly pulling movements, but blends various motor qualities together fairly well.

Three rounds for time:

1. Farmer's Walk 110# DB's 105 ft.
2. Pushups 20 reps
3. Rope Skip 150 skips
4. Trap Bar DL 225# 6 reps
5. Power Cleans 115# 10 reps
6. Pullups (any grip) 15 reps

Cheers

I was just shooting for 10 mins or better per round. Finished in 27:00

as rx'd

16:04

23/M/162

CFWUx3

"Michael"

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

31:03.09'

Compare to 070817: 39:09.41'

Gained 8 min :) in only 3 weeks and 2 days of xfit.

ou'ha

33/M/175

24:30
Sub'd GM w/45# Bar
Army sit-ups

Another fascinating video - I like they way it all goes down in a Day's Inn parking lot. Clearly, a hot bed of criminal activity :)

Sorry for the stupid question... What does rxd or rx'd mean? Something like 'as posted'? Thanks a lot!

35/m/180

as req'd

39:19

Is anyone as slow as me? I feel like such a wus.

Yarrr mates.. it's Talk Like a Pirate Day. So don an eye patch, perch a parrot on your shoulder, and swing from a yardarm (a pullup bar or GHD machine will do for ye Crossfiters), and be hardy swabbies.

As Rx'ed

21:01 PR

Could have done better if pushed self on first set.

Tom I asked the same question yesterday it's not stupid.

You guessed right, it means 'as prescribed' or as posted,god knows why rx'd is used lol

#2 and anyone else with questions, you can check the vid here-
http://media.crossfit.com/cf-video/CrossFit_MichaelWOD.wmv

#56 rxd is short for prescribed- in the both the Crossfit and other realms of our world. Google it =)

Not usually a morning workout person, but I think I might have to go do this now...

21/m/160
Had to bump the back extensions down to 30 reps each round, and even those were broken. The runs were just under 800 meters, too.

26ish minutes

rx'd = as prescribed

Warm Up – GA’s warm up w/ no sit-ups or back extensions since part of WOD. Also did Sampson stretch, 3x10 of pushups, jumping pull-ups, & dips along with 3x20 of double-unders.

WOD – “Michael” – 27:22
I needed self spot using my hands on the back of my legs for the last 15 reps of the 2nd round and last 25 reps of the 3rd round.

5min rope skipping + CFWUx3 (no sit ups or back extensions)

WOD: 23:49

- sit ups on roman chair
- oly bar good mornings instead of back extensions

Last time I did this WOD I did it in 20:59. Only then I subbed the back extensions for supermans, wich can be performed way faster then goodmornings. So I'll use this time as new benchmark..

Playing catch up... again. Did "Diane" this morning:

5:04 As Rx'd (PR).

Will do the rowing and wall balls tonight.

17:02 with a 23 MPH wind in the face for 1/2 of each 800m. Too bad that wind killed my PR chances for today, otherwise I think I'd be sub 16 min.

http://www.logsitall.com

21:32 as rx'ed
last 25:07
Getting better

45/m/186/5'11"

cfwu as req'd 3x15

wod as req'd

23:25

Angry G

Do you want all efforts posted in logsitall or just PR's

Mike

Awesome, Ran further than last time (did full 800m roughly via G-Map Pedometer) and cut 4 minutes off my time.

Down to 20:55

*Did outside so subbed eextensions for BW good mornings*

28:04

First Michael on the GHD.

35/180

21:56 as rx'd

I think I did it in about 25 minutes but I kind of botched the timing. That would imply a PR by 7 minutes so I'm a skeptical.

f/28/110#

CFWU x 3
Handstand push-up practice

"Michael" on treadmill at 2% incline, good mornings, and un-anchored sit-ups: 21:20

About the Video: just started Personal Defense Readiness (civilian version) with Michael Bayer...this stuff is awesome. Did Tony really say "groovy"? I guess that officially makes it cool to use that word again!

41 yo M / 184 lb / 5'8"

Run 800 meters – sub’d 1000 M rowing 3:52/4:05/4:11
50 Back Extensions - unbroken
50 Sit-ups - unbroken
Post time to comments. 24:37

WU
.5 mi. walk on treadmill
WOD
33 min partitioned BE & SU

M/61/180

CFWU x3 Burgener W/U x3

"Michael" as rx'd 28:40

This seemed brutal after the last two days workouts - I must be getting old...

I did Michael in 20.05 minutes today. I have been doing crossfit for about 6 weeks now and I love it. Thanks to my firefighting husband that has me hooked!

39 y/o 190 lbs
CFWU
Michael as RXd
22:13

19:13

Last: 20:17

Very happy with this time. Gave it everything and got good results.

39 y/o 190 lbs
CFWU
Michael as RXd
22:13

F/30/116lbs.
As rx'd-35 minutes

JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

27/m/6'1/208#
:24::16 as RX'd
runs on the road and GHD situps

last one was 21 and some change on the tread mill. I think I messed that up somewhere.
Killer workout, Im smoked.

no training today - I popped a rib cartilage doing the HSPUs on Monday. Its right on the attachment to T4. Hopefully no longer than a week out though!

Loving www.logsitall.com

Nice work guys!

please what's a good sub for backextensions??

Been doing Crossfit for about three weeks now. I thought i was in decent shape before then. BOY WAS I WRONG!! Looking forward to the next workout!

as RX'd

26:48

M/36/205/5-11

Rough morning. Consisted of 4 cups of coffee, 7 cigarettes and an everything bagel with butter.

Michael:
26:30

Now queasy

M/36/205/5-11

Rough morning. Consisted of 4 cups of coffee, 7 cigarettes and an everything bagel with butter.

Michael:
26:30

Now queasy

Avast ye matey's!

#57 Dave and Belinda-
Funny coincidence, I played Pirate Dice this morning with L before taking him to school.

WU-
OH squat, dips, jumping pullups 15 reps x 3
WOD-
Subbed rowing for run
BE- Broken into sets o' 15, except 3rd Rnd into sets o' 12's
anchored situps- sets o' 25, 3rd Rnd sets o' 20 and 10
Time- 28:40 PB!

Last time- 33:40
Felt strong today and kicked my old score in the teeth. First time breaking 30 minutes. The first round I got carried away and rowed 900 meters.

Kate

First time Michael.

15:02 as rx'd.

M/25/6'4"/218lbs/18:35
had to substitute pushups for the back extensions. small gym at a small FOB in iraq. gotta be original around here.

as rx'd....39:39 blargh. it can only get better, right?
did glute ham situps....woo those are killer!
had to wait for the air force PT guys a few times, apparantly they needed the back extension thing right then....

20:27 (pr)
Ran on track this time, usually on treadmill, treadmill best is 23:04

M/44/250#

Three rounds
800M run
50 situps
50sub'd supermans for back extensions
29:46

M/34/150

CFWUx3

AS RXD

19:09

RUN ON TREADMILL AT 1 INCL, 11.0,10.0,9.5

25:20.

It is amazing that after 8 months I am able to feel the effects of less sleep/H2O/ non-zone meals and how it changes my performance.

M 34 150LBS

AS RX D

19:09

Cindy:
3 rounds
400m fast walk
20 back ext
20 situps
20:12

36/f/67"/132

33:51: GHD sit-ups first round, 2nd and 3rd round abmat situps, the rest done as rx'd

All right, my first Crossfit workout!

I did the first 800M on a stationary bike, and subbed three minutes on the heavy bag for the other two rounds (80% then 90% effort).

I subbed Good Mornings for the Back Extensions, with just the bar, and did only regular situps.

18:48

43/m/225

CFWU x 3

3 Rds Michael as Rxd 27:05

Situps on slant board. Brutal, but still beat my August time by 5 mins. The monthly improvement is remarkable. Ever grateful for this program.

M/34/170

as R'xd 27:02
Disappointing time, but not feeling well today.
I've gotta crush this next time.

400m run, rest as rx'ed.

14:17

31/m/210/6'5"

As rxd

22:26 PR

previous: 26:38

I am pretty stoked about beating my previous by over 4 mins. I have been feeling like I wasn't giving it all lately, so I went out today with renewed vigor. It paid off.

36 yom, 175
18:09

30 minutes with barbell rows. Oh yeah, barbell rows suck.

M 39 175

24:15

36:25, started cf yesterday after 16 mon. off and losing 40 pounds. Looking forward to being able to complete workouts. Actually ran today for the first time ever.

Been doing CF for about a month. I was wondering if anyone knows of stretching exercises that will make someone more flexible. I wrestle and dabble in BJJ and flexibility has always been a weak area for me. Can anyone help? Thanks

Strong work Kate

me: 46/240

me mods:
2/3 mile steep trail loop
50 GHD situps
50 45# good mornings

me time = 44:04

about 4:30 improvement with same mods

'Michael' as Rx'd but wore a gasmask on the 800 meters - pretty taxing on the respiratory muscles - but fun nonetheless.

24:48

1/2 workout 3x 400m, 25abmat, 25back extensions
21:15

36M/5'10"/165#

As Rx: 29:06 (PR)

Beat last month's time by 3:46.

Low back pain made R3 slower.

WOD: 25:56
subbed 45# goodmornings for back extensions

WOD: 25:56
subbed 45# goodmornings for back extensions

Run was treadmill (1 round, then got shin spints), elliptical (2 rounds).

Otherwise as Rx'ed at 22:13

Nice workout

WOD ("Michael") as rx'd.

Time 21:00.

My goal was under 20min. Should have ran the first 800m faster. Well, next time then ;)

- OlliS

I guess I should try running on track instead of treadmill.. Any opinions on that?

My first official WOD

49:00

Had to break the back extensions into sets of 25s with a rest in between but managed to do all.

Love these workouts.

46/m/160

27:05 as rx'd

18:25 - 800 meter runs using a route from the apartment to the rutted pond path and back, 50 back extensions on GHD, 50 straight leg only-to-parallel GHD situps.

Run was on a treadmill.

26:00

M/36/215

"Mike on a Bike"
Three Rounds for Time of:
1 mile bike
50 Back Extensions
50 Situps
Time: 22:17

Compare to 070817
25:32

m/45/180
as rx'd--situps with lumbar roll and feet tucked under bar. last sets of back extensions broken 15,15,20. back spasms during last run--ouch

25:05

26:05 with abmat situps
34/m/183

5min rope skipping + CFWUx3

WOD: 24:03

- sit ups on roman chair
- oly bar good mornings instead of back extensions

51 yom/209
39 minutes. I was sure I'd be able to do Michael in less than 30 minutes. Man, was I surprised. The run was okay, it was the situps that slowed me down the most.

"Michael"

Three rounds for time of:
Run 800 meters (3 laps indoor track)
50 Back Extensions
50 Sit-ups

TT=26:36

Round 1 (8:41)
Run:3:45
Back Ex and Sit-Up 4:56
Round 2 (9:37)
Run:4:00
Back Ex and Sit-Up 5:37
Round 3 (8:17)
Run:4:01
Back Ex and Sit-Up 4:16

some warmup, stretching, massage; BW 127

back extensions/situps on abmat, runs outside

22:47 PR, beat my last time by 1min30. For a long time, I avoided this WOD and/or phoned it in. I'm making strides now, and hopefully I can get it under 20 eventually.

Nice job on your great PR Kate!

27/m/187

28:18, as rx'd

2nd michael, and my body responded with a personal best by... 18 seconds?!? i was really thinking i could shave a few minutes off, but the 800s were brutal for some reason today.

on a side note, i really enjoy the last 3 WODs. thanks coach...

41/m/205

24:15 as rx'd

those back ext are killer if done well!

didn't do yesterdays, was feeling under the weather so combined yesterday and today's:
1 km row
50 12 kg wall ball
50 ghd back ext
50 sit up's
750 m row
35 12 kg wall ball
35 ghd back ext
35 sit up's
500 m row
20 12 kg wall ball
20 ghd back ext
20 sit up's
26:04

50/195

500 meter rows, GHD back extensions and anchored floor sit-ups.

17:20

Screwed up the distance, don't know what I was thinking. Well, I was thinking that I went pretty fast compared to some of the other times posted, and my PR, then I noticed that I had a faster time than Kelly Moore and that would be unusual. That's when I figured it out, will jump rope later.

23:46
1K rows for run
Abmat situps

M/29/195

19:25 Back extensions hurt! Love it

24:37

800m runs
35 situps
35 back extensions
x
3 rounds

can anyone tell me a strtching routine to really increase my flexibility or where i can find one

42yom / 146

18:45(PR) as rx'd
Never would have guessed I could shave another minute plus from my last attempt at Michael but this program never ceases to amaze me. Thanks CrossFit.

Post - 1 pood swings alternating arms at top of swing by releasing and grabbing with other hand. Fun.

46 / 174

as rx'd on the treadmill at 1%

21:54 PR by 10 seconds. Finally under 22. I've been waiting for this.

37 bw190
as rx'd
16:36

viola
as rx'd
27:17

For anyone having problems with http://www.logsitall.com please feel free to email me or Bill Patton the website designer at wkpatton@aol.com. Comments and suggestions are welcome and highly wanted.

#51 - Congrats, now become really "strong".

29/M/6'4"/203#
Last 'Michael' - (8/17/07) 28:19 w/no GHD.
This time - 26:49 (mixed GHD and AbMat situps)
The queen smoked me once again!

32/F/5'10"/153#
OMG - This is the first time I've done 'Michael' with a GHD for the situps and back extensions, and oh, what a difference! My legs did not want to cooperate on the runs after finishing up the situps!
Last 'Michael' - (8/17/07) 25:29
This time - 24:31 (faster, even with the GHD!)

as RX'd
on treadmill
26:09

1:40 better than last time
could have gotten lower but had to wait for back extension bench once

The video was interesting. They showed the classic straight arm bar take down, that every academy teaches. The beginning of it at least. Then they showed their system variant. I am growing more and more interested in SPEAR. There is a common problem with all these systems though. LEOs get the training in the academy and it will be the last time. Most places struggle with scheduling firearms. Its unfortunate. That protestor kid from a few days ago at the college. Watch the one officer. I can't figure out what he is doing. Straight arm bar take down or a Iron Wrist lock escort. It seems to be half of each. It prolonged a situation which just provided more theatrics.

34:38

1st round: 800m (4 min.), 50 back ext on GHD, and 50 situps on GHD
2nd round: 800m (4:14), 50 back ext, 25 situps
3rd round: 800m (4:20), 50 back ext, 25 situps

Our new GHD is a brutal addition to the home gym--thanks a lot Tim!

15:31
Subbed 45lb bar good mornings for ext.
Sit-ups on stability ball.

My first WOD as Rx'd!! Not too bad for 5 weeks in.

27/M/5'11"/187

on treadmill

25:38

Last time with Michael was 8/17/07

sub'd 25 situps and 25 back ext
19:47

I'm very happy with todays performance. I was comfortable for the majority of the workout, which is also a first time for me. Thanks crossfit!! Keep it coming!!!

40/m 5'9'' 170 lbs

CFWU x2

25:15 for 3 rounds

4:02 for each 800

scaled back extensions to 25

Double unders - 24 was max

28/M/160#

19:41
round 1: 6:31
round 2: 7:18
round 3: 5:52

36/M/64kg

15:06

First real runs since June. No pain at all in knee. Very happy with that. Done at the track.

a disappointing 21:23 which is 2 seconds slower than last time. First run felt slow and sluggish not to mention it started to snow. 3:30 for the first 800m, happy to get B.E. and S.U. straight through on round 1 but extreme back pain forced me to break up the next two rounds.
I can't seem to pop out 50 back extensions like I used too. Massage booked thankfully for this afternoon.

m/37/6ft/168

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

Time: 26:44

A whopping 10 seconds better than last time! Wheeeee |:^}

40 minutes

Broke up the 50 reps of sit-ups and back extensions into two sets of 25. Seemed to work out better with the little bit of rest between sets. Running was done on a tread as that is all the gym offers.

can't hit the gym today will do tomorrow.. heading out of town to do some camping friday in Colorado.

Anyway, will hit this tomorrow and to answer a question about running 800 and 400m in a gym without a track.. just run 1/2 mile for 800 and 1/4 mile for 400 on the tread mill... sometimes hard to get on and feels funny to get off that soon.

IMPORTANT QUESTION: COULD SOMEONE PLEASE RESPOND

whilst doing crossfit, i have noticed that the number of pushups i can do in a row has decreased from about 30 to 25. have i lost strength and should i be eating more, or is the general fatigue that my arms recieve from the high rep workouts making this task less possible...anyone else with similiar expereince?

M/42/168/5'-7"

22:46

GHD back extentions
abmat situps, hands behind the head, feet not anchored.

Went about 2 mins faster last time doing situps HQ style with abmat, feet anchored, and hands out to side using them like whips. Much faster that way.

193#

18:20 as rx'd

191#

21:03 as rx'd

Intent

Where are you that it snowed!!??

Yesterday, first attempt at double unders (got a new speed rope). Started off poorly, having to skip a few singles between the doubles, but by the third round of 50, I got 15 straight and did 50 in 4 sets.

Slow time, though, but some of it was spent practicing (and some spent panting/sweating).

3 rounds: 50 double unders / 75 squats: 22:40.

Will get sub-15 next time, no problem.

OPT mommy-
Good time on the combined WO.

#153 Intent-
Snow?! I know you guys are in Canada, but...
I am enjoying the fact that this week, down here closer to the equator, it hasn't been in the 90's, only the low 80's. I guess I've been away from the north to long. :-)

Kate

P.S Thanks for the congrats Alex, Sarah

205# M

Watched Ralphy and JDisch for time 39:23 as rx'd.

M/30/195

Subbed supermans cuz I don't fit in the GHD in my gym (too tall)...

Time ~ 25 min. Took her a little easy today, nursing some PFS in the left knee. Running aggravates it.

BW 167 subbed Push ups for back extensions. Time 21 min

My wife and I did the buddy workout from yesterday's video, she subbing 12# db's and using a 5 kg medicine ball, me as rx'ed. NB: she did situps on a slanted board, we did not do the "Kama Sutra" situps as shown on the video. 8:40. This afternoon, I worked on my woeful snatches, working "up" to 75# 3x1, then cj's 3x1 at 115#, finally squats 2x2 @ 215#, 1x 220#. Thanks Coach! BW:171 Y/A:58

Michael was a killer today, but it was the first time that i was able to do all 50 back extensions in a row for each set without stopping...man was my back sore...but so worth it...

23:28 was my time for Michael today

50/195

500 meter rows.

17:20

Intent

Good to hear Calgary is getting snow already. I ski'd Lake Louise and Sunshine last year and the snow was awesome. Of course in Texas we don't get much of the white stuff. It is over 90F here today.

Mike

pre-cfwux3 & sprint wu
wod as rx'd-17:37, 2:53 1st 800m, bx/su straight thru, 2nd 800m-3:13, back started tightening up bad after 25 reps of back ext. broke in quick 5 reps & short rest, situp 30,10,10 with very short rest, last 800m 3:31 and 30,10,10 back ext & sit ups with very short rest. Back and hams on fire and very heavy

29/64"/170lbs

Michael Modified:
NO GHD so did strict anchored sit ups and my best attempt at a back extension flat on the ground. As RXd would probably add 2-3 minutes, but no GHD available. Big improvement from last time.

19:08.

M/34/160/5'9"

As rx'd = 21:18

To Spiderchick on yesterdays comments - that was awesome! Good job!

M/44/158
As Rx'd: 25:29

M/40/6'5"/235

28:10 - I just stink at running.....must push through the pain to improve....

m/24/145
16:26
scaled
25 back extensions
25 situps

Age 35
BW 145#

As rx'd:

21:27

32/M/200lbs

subbed good mornings for be.
did it at the local track

22:43

Hotel Gym, absolutely nothing except some machines (no free weights), and (hooray!) a C2.

10 times:

500 m row

20 burpees

20:54 seconds of rowing time

38 minutes overall

42yom 182lbs

Michael: as Rx'd, SU on the floor on a mat and feet locked in. I only broke up the SU and the BE on rd 2.

18:41.

Last Michael on May 22nd: 19:51.

Post WOD: 4 sets of Dips, Total:70(23-17-15-15).
4 sets of Inverted Rows, Total:95(35-25-20-15).

Nadia- great job on the first MU!! (I am was reading from old posts as I get behind).

Also, I know exactly how you feel. I sometimes get VERY tired and VERY sore and even one round of the burgener warmup with a broomstick seems impossible. I don’t usually take anything as I am not a big pill fan, but once to play soccer I might have some advil. Rest is the best help for that though!

On that note, was VERY tired today. Should have listened to some signals and taken the day off since I ran on Sunday too so going on day 4. Anyhoo, I did not.
CFWUx3
PP reps of 3: 75-80-80-80-80
BS reps of 5: 115-125-135-145-155 (broken on last set)

Yawns between each rep. It was really miserable. I wanted to curl up in the corner and sleep. Off for a short rest, then indoor soccer, then some real sleep and rest day tomorrow!
Erin

40/m/180

Subbed supermans for back exts.

21:15

M/17/180

Subbed Back Extensions with 45# good mornings

21 minutes

After the workout jumped on for some GHD sit ups and 60 (3 sets of 20) wall ball shots w/20# ball... I made it myself with a basketball as suggested. It's awesome!

19 yom 178#

800 m run
50 thirty degree incline be w/10# plate
anchored situps
800 m run
50 thirty degree be
50 anchored situps
800 m run
50 thirty degree be
50 anchored situps

30 minutes flat...PATHETIC! think that im not eating enough

44/175

As rx'ed: 21:33, :39 off best.

Runs and back ext netted each other out, situps took the extra time. Runs on mill at 1%. Put a fork in me, these last 3 days were tough.

Wow, second day of Crossfit, 32:35 as Rx'd

Situps were my definite weakness on these, as since i used to powerlift my low back has some strength. rasn on the teradmill though, not optimal as you waist time for it to start.

im happy with this time, as i have nowhere to go but down:)

Just started running...34:40
this week with 2K 1K and 500M rows and today 800M runs have really fired up my cardiovascular endurance...I am starting to almost like it.

800M 5.2 5.4 and 5.7 mph

29/M/180

50% Week, so 1/2 Michael: 10:46.

I hate only doing 50% of the Hero workouts, but it's all I've got this week.

BrandX puppy scaling, about 20 minutes, subbed good mornings with my bag of clothes for back extensions, GHD situps rigged on bleachers.

1/2 michael (4th day in a row training)
8:30, didnt have it today.

22:05; Abmat sit ups/back extensions.

39/72/181

Half mile and cfwu - 4:15
Sub'd supermans for back ext
2:59/3:15/3:25 for the 800s
2:32/3:01/3:04 for 50 supermans & 50 situps
18:20 total
mile cool down - 8:20

17:43 as rx'ed with the AbMat, new PB by 5 seconds.

This goes to show that I need to bring my 'A' game mentally because I thought for sure that, due to sleep deprivation and intense muscle soreness, I didn't have a chance (physically) to pump out a PB performance. I almost tried this WOD at 11am this morning but I felt like crap so I went home to sleep and eat and then came back to do it at 3:30pm! I felt good energy-wise but I felt a little pukey like I'd eaten too recently but my legs were great on the runs (after a huge warm-up) and they actually loosened up by the 2nd and 3rd runs. Next Michael I'll have to make up some time on those runs! All back extensions unbroken and I paused for less than a second maybe twice on the 2nd round of AbMat sit-ups.

So choked I didn't go sub 17:37... Grrrrrr.

m/18/bwt:155

as rx'd: 19:24

about 2 1/2 min. improvement

800 m run
35 GHD Back extentions
15 Good mornings
50 GHD su
800 m run
50 Good mornings
35 GHD su
800 m run
15 GHD Back Extentions
25 GHD su

26:14

This morning 0645: 3 mile run @ starting point did 25 pushups ran 3/4 mile, did 25 body squats ran 1/4 mile, did 30 side straddle hops (jumping jacks), ran 1/2 mile (turn around point) did 20 burpees. Running back was just the opposite, 30 side straddle hops, 25 body squats, and ending the 3 miles with 25 push ups. That was the PT I set up for the Marines I work with, good training. Split them into groups based on slowest (Group 1) to fastest (Group 3). Group 1 started first and could not start running until everyone in their group was done with the push ups; which was the standard for each stopping point. I had intervals of 3 minutes before group 2 could start and 4 minutes before group 3 could start. Object was to catch the group ahead of you. Just thought I would pass this on to any who read these comments. Good team workout.

This afternoon 1730: Hiat!!
abmat situps
55# standing back extensions

reps and rounds as rx'd 20:32

28/f/110#

17:44

about 1:30 off PR

runs on TM 8.0-8.5

decline sit-ups feet anchored

pre: CFWUx2 - pull-ups and dips + HSPU practice
post: stretching

still super sore. chest hurt badly to run, but glad to see a workout I could do!

Anthony (BW=180)
Notes: sub good mornings for back ext
Time: 22:53 (2:09 PR)

Jodi (BW=104)
Notes: sub good mornings for back ext
Time: 22:00 (1:33 PR)

29:11

Room for improvement, to say the least.

23:46

22:41, done with supermans instead of back extensions.

Put forth great effort on the 800m runs today. I was really happy with the progress on those guys.

21.00 as rxed
(19:18 still pr)

M/24/6'0/168

21:00

Michael

Unanchored sit-ups (first time)
Exercise ball back ext.
TM 0%

21:42

Well off my L/R criss-cross sit-up PR but these were real sit-ups so let's call this my new PR.

17 min.
row's sub'd for runs

Neil(50) & Ellie(52)

Neil

1000 mtr row + CFWU

3 Laps

1000 mtr row
10 DB snatches 17.5 kg R / L
10 KB lunge press 12 kg R / L
20 Abmat sit ups
20 Abmat back extensions

26.44

Ellie

5 min X/trainer + CFWU

3 Laps

1000 mtr row ( 800 mtr run on the 3 rd lap)
10 DB snatches 10 kg R / L
10 DB lunge press 6 kg R / L
20 Abmat sit ups
20 Abmat back extensions

26.10

Have a good one.

Neilfit

38/M/190
WOD as Rx'd
Time 22:20
Misread and initially did 1 round. Came back to enter in & noted the massive time differences. Duh it was three rounds. Had to do it over

25/m/62kg

21:30

Scaled to 35 reps. Did 45# 'goodmornings' for the BEs and used my AbMat.

19:16 - thats a PR by 1:52!

Age 29
BW 160

26/F/115

25 minutes

Subbed 25# goodmornings for back extensions

My run was a little slow today. My knees started to brother me again.

29 yo male, 6'4/216#

No access to GHD so did sit ups and back extensions done on flat surface.

16.59

36/m/165 - on vacation limited equipment

michael - subbed 4 minute station bike
26:35

DB Snatch Test - 30 each arm, 50#
6:38

M/25/208#

So did the WOD at my local track. Back extensions were done on a bench and sit ups with my feet under a trash can. Got quite a few wierd looks from people.

as rx'd 24m 26s about 26s faster than the last time... baby steps

Shay as rxd 26:33

Carole as rxd 34:54

Barri as rxd 20:33

as Rx'd 29:19
had to compete for the single back extension chair with other X-fitter's

29yo M 165lb 5’10”
CFWU x 3, 3 pull ups, 3 ring dips per round. Jog 750M, stretch.

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Time: 28:02

Compared to 070817: 30:37
C.O.C. T x 10
Foam roller after

47yom 160#
Screwed this one up. Only ran 400m, I guess old age is affecting my brain.

12:55
All Back extensions and Situps unbroken

24 min.
800 m run around track
50 situps unanchored
50 good mornings, hands behind neck- no weight.

43/6'1"/194

as rx'd 25:54

pretty tough running after back extensions. really takes the bounce out of my step.

paced a buddy's pft

3 miles in 20:48

WOD in 25:25
Treadmill 800's
Ab mat SU, anchored
Glute ham Back ext

steve/51/164
23:58 as Rx'd
Abmat situps
last time was 25:16,still could improve on the running.

Patty/49
29:29
800 m
35 back ex
50 crunches
last time 31:21 with 800m,35 back ext,35 crunches

WU: CFWUx3

WOD: 29:32 PR by 3:16!

Running the 2nd and 3rd rounds are killing my time b/c my lower back is so tight. Still an improvement over my time on Aug 17.

24 and change as prescribed. My time was messed up by lengthy transitions due to crowded gym on the upper east side. Runs were good, though - second one was 1/3 each 7.5, 8.5, and 9.0.

Tariq

First Crossfit workout ever! 31:33

sub'd 800m rows for run (bad shin splints).

as rx'd, 28:07

F/46/114

As rx'd; trots on the treadmill. 26:36. Slightly better than last time, no thanks to my blazing running speed.

as rx'ed
19:07

jogged & walked
GHD back extensions
Abmat situps

42:50

As rx'd...1st attempt
19:14
back a bit sore from previous days

23m/190
as Rx'd
20:58
had to wait about 30 seconds for a treadmill to open one round, even so, I improved by about 5 minutes from my last attempt of Michael

as Rx'ed

17:59 (PR)

I want to say thank you to all supporting http://www.logsitall.com with registering and logging your times. Bill Patton and I (me - ideas, Bill - grunt work) have been conversing quite a bit and to have this thing running with the support it has received from the CrossFit community is truly outstanding. I will be interesting to see what it is like in the next few months when affiliate features as well as adding in all the little devices everyone wants are added to make a one stop shop for CrossFitters as far as logging goes. This will also give Coach a mountain of data to support his theories and teachings. Keep those times coming!

42yo/175#/m

Finally been doing CF long enough to where I can look at the past time a workout was done and see progress!

as rx'd

3 rounds;
1/2 mile run
50 back extensions
50 situps

Last time 32.57

this time 28.11

7 treadmill
25 back ext.(because i'm a wuss)
50 situps feet anchored arms out front.

30:29

Ran 1 k instead of 800 meters.

22:32
Pretty sure I'll feel it in my glutes tomorrow.

m/33/175 140 days since CF, Columbus Ohio

as rx'ed

27:42

43:11
800m-jog/walked
GHD back extensions
Abmat situps

M/43(one more day!)/235/6'4"

As Rx'd @ 25:22
GHD back extensions
Abmat situps

F/44/5'4"/125
As rx'd w/ glute-ham sit-ups
30:31

29yo/215#/m

Today: 26:49
Last time: 28:30

Subbed 1000m row and 36lbs good mornings.

5'9/158/27
20:57

First time doing Michael - 46/m/196 - 27:32
Wow, what a workout.

46 196

subbed good mornings w bar for back extension
situps anchored

17:28 pr by around 90 seconds

22/m/180

23:45

Had to break up the back extensions due to the deadlifts earlier in the week.

My first Crossfit workout. Did as rx'd: 31:05

Tom
m/45/185
CFWU X 3, sub ring pushups and HSPU practice for dips. No situps/back extensions.

"Michael"
sub 4 minutes rowing (@ 28 spm) for 800m
1st 50 situps GHD full ROM; 2nd and 3rd sets to parallel.
back extensions with ROM permitted by bench.

25:01

Approx. same time as last, but form for situps was much harder, and back extensions rather than unweighted good mornings.

Chris and Nat at karate tonight ... Lini had night off.

Raz 177#/M/35

20:39 with 20# vest

Another beauty.

31min.

3 times
800 row
50 kettebell (55#)
50 situps

I have never trained this hard or with much intensity.

I need to see the nutrition section of this site. Not enough calories in my existing diet to keep up with this.

M/40/160

"Michael on a boat"
Subbed 1K rows for run (killer after yesterday's workout)

24:05 - new PR

27/m/205

as rx'd

21:28

1/2 week

3 rounds of 400 m run 25 back extentions, 25 situps

about 18 minutes..forgot to set the watch

31:00 Unbroken! I think I'm making progress! Last 880m run was at an altered pace.. just running out of gas... finished it hard though.

It looks like a few people have been caught out by the filter that assesses the content of each message. I notice this because of multiple entries of the same info only different versions.

I have been having a few problems too over the last week or so and must admit it can be very frustrating when you are trying to post your results and it keeps getting rejected. And the next thing you know you have 5 postings to the site. Makes you look like you are unable to control how many times you press post, or you have a really bad memory and keep on forgetting that you sent the same posting a minute ago.

I hope this posting gets accepted. I can't be bothered trying to write all this out again!

Train hard everyone.

Murph 17:22
Poi Dog 20:24
PHX2083 17:48
Jeff 17:01
Boot 19:33

Workout done as rx'ed

22yom/6'2"/215#

as rx'd except for I did GHSU instead of regular situps.

23:26

45:58
did it in a commercial gym therefore travel time is included (that's my justification and i am sticking to it)

24/M/195

As Rx'ed

24:11

24M/6'6"/240#

As RX'd: 22:01

30yom/5'8"/155#
20:50 On a treadmill at 3% incline.

Snow? I sure would like to get snow in the Sierra Nevadas this early.. Heck I just hope we get some snow, last year was horrible.

"Michael"

56/M/186 23:35 Subed rows for runs and GMs for BEs

46/F/125 Off to a conference in Washington D.C. I don't know what her workouts will be.

Oh, and... Arrr, Kate.. ye've always somethin' good to say, haven't ye.. well, bless ya Kate

As Rx'd.

24:31

had a nasty set of stairs to navigate.

God Bless LT Michael McGreevy and the family he left behind. Thank you.

26/m/170

sub good mornings for back extensions

25:44 (approx 3 min better than previous)

time 20:14 on treadmil

6'5" 215

24min.

Back feels good...getting better

26 year old male, 180 lbs., sub'd supermans for back extensions.

Time: 22:10.

25:30

20 sec slower today, but I have had some wheezing asthma issues the last few days.

18.01
as Rxed
800s UTS Treadmill Incline 4 Speed 15~18
Ab mat Sit Ups
Horizontal BEs

22/m/5'9"/175

23:44 as Rx'd (26:00 old PR)

2nd time doing Michael. Back is dead after DL's and rowing. Doctor says I need a Backiotomy!

27:00 as rx'd
feels good to have a "light" workout
last few WODs have been a lot of heavy effort

30:17 as rx'd

26yom/175

24:08 as Rxd, nearly 4mins off best time. Lower back still fried from Diane.

22/m/195

33 min

I thought this one was going to be pretty easy, but it was harder than I thought. I thought my back would be hurting after rowing yesterday, but I guess I still have some of that rower left in me. I know my time is slow, but for my third day on Crossfit, I think I'm doing pretty good. And it'll give me a base to build from next time this comes around.

47 min. with stairs

M/38/6'/195

As rx'd 21:47

Shaved 3 minutes off previous time

M/38/6'/195

As rx'd 21:47

Shaved 3 minutes off previous time

Matt (m/23/155): 25:35
Morgan: 28:42
Michelle: 29:26
Sarah:30:00

Michael

24:25

18/180/6'0

18 flat...shouldve ran harder the first 2 800's had way to much energy left after the workout.

F/24/103

21:34

last time was 25:11 so i am very happy with improvement

Did 5 rounds instead of 3
47:05, should have pushed harder at the begining

Been doing a lot of good mornings with weight lately. Back was sore and after 1 round with the good mornings, I cut them out. Time was 21:45 or so. Ended up substituting some elyptical into the middle set after the good mornings because the running wasn't feeling good with my back. I ran the last set though.

Andy (m/28/225)
32:46
20 back extension/30 superman
20 ghs/30 situps
had to scale down; lower back too weak

Still struggling to finish workouts, but already lost 8 lbs over last 3 weeks. Haven't felt this good since high school.

As Rx'd: 23:53

Higher time than last time, but am now using GHD rather than swiss ball. Big difference!

Three rounds for time of:
Run 800 meters (subbed 1000m row)
50 Back Extensions
50 Sit-ups

About 34 minutes

24/f/5'6"/152

subbed 45 lb good mornings for back extensions

28:40

Ok, Belinda has reported in, and she sez that the Airport Hilton at Dulles has the best hotel gym facility she's ever seen...they've even got a Concept 2. So...

46/F/125 23:22 Sub row for run

as rx'ed, on treadmill. I think the thirty seconds it takes for the mill to warm up to running speed really starts to eat into overall time...but oh well. it'll have to do, for now.

20:35

43/m/167

Ran 800s on hills outside
Back extensions on ball
Situps made my tailbone bleed again.

3 rounds: 27:30

Last time: 28:24

M/32/168

As rx'd 19:32.

Did back extensions on a 45 degree machine because that's all the gym had (I'm traveling)

31/M/183#

34:15

Not so good as compared to your average CFtter, but good for me. And a great sweat.

36/M/230/510

As Rx'ed. 28 min flat. Nearly had a visit from Pukie too!

M/45/145
At the track and on bleachers.
1 round CFWU and a lap of the track for WU
then Michael
27:00
Felt good but had issues with "securing" my feet to the bleachers today. Just couldn't get the webbing length right and it slowed me down. Especially when my webbing came undone on a hard back extension and I found myself doing a flinch block to protect my face from the pavement then ducking into a forward roll to make the save. Yaarrrrr!

Intent what's up with the Calgary weather this year? Was there twice this summer and it was colder and wetter than the "wet coast."

Runs were about 900 meters.

19:16

d - 29m/175

28:48 as rx'd...pr for this workout with all ghd situps

j - 33f/125

29:45 as rx'd...same as above

First WOD for me. Loved it. Had to use a treadmill, and substituted good mornings for back extensions. 26:15. Looking forward to more Crossfit and seeing what kind of results I get.

36/M/180.5 - Day 2 on CrossFit

Working at 45%. Thus:

do {
800 m run
23 standing back extensions w/ 15# DB
23 situps
$round++;
} while($round <= 3);

23:23 (24:00 including cool down to 147 bpm); <3 rt 172 avg, 187 max, 402 cal

Onward!

44/M/185
TIME: 18:32

DID AS RX'D. FELT GOOD TODAY.

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

24:47 as rxd

25/f5'2/127#

breakfast: run 35 minutes = 4.61 miles

WOD:
800m run
50 back ext.
50 ghd sit-ups
time = 24:18
yay for improvement! pushed harder this time. all sets of back extensions unbroken. ghd still broken at least twice.

a few hours later, helped time/cue my buddies thru their first Michael.....

800m run (we mighta underestimated the distance)
50 good morning back ext.
50 sit-ups

Cara; 26/5'6/135#
unanchored sit-ups
time = 19:56

Jennie; 26/5'9/160#
unanchored sit-us
time = 20:11

Shelly; 30/5'4/123#
anchored sit-ups
time = 20:15

Noelle; ??/5'7(?)/???
anchored sit-ups. half reps for (25) 2nd rnd sit-ups and 3rd round back ext + sit-ups
time = 27:54
she fought hard and didn't quit!

excellent job grrlz!

CFWU x3 (10 reps, minus sit-ups, back extensions)

"Michael"
3 rounds for time of:

Run 800m (treadmill at 9 kph)
50 sit-ups (all sets unbroken of military-style with anchored feet)
50 back extensions (sets 1 and 3 done on Swiss ball, set 2 done as "good mornings" with 30-lb bar due to inability to use machinge to hook my feet under--was being used by 3 male "twit bunnies")

Time 46:10 (terrible--back extensions took up the majority of the time due to equipment issues and the fact that my bony little shins were in agony pressed up against the machine I was using to anchor my feet) There was also a fair amount of walking involved between the treadmill and sit-up/back extension area.

As prescribed, 28:42

22:53 as RX'd

22:38

as rx'ed 25:40...second xfit workout.

34min

Just did CFWU for time. Didn't trust knee.

3 rounds of:

Samson stretch
10 knees-to-elbow
15 supermans
10 pullups
15 bar dips

11:30

22:46, 22:43 last time. Back xts on swiss ball/squat rack.

800

35 & 35

misplaced stop watch

30:00 +/-

F/35/6'1/180#
about 30 minutes
both back ext & situps broken, but finished.

Been messing around with other programs (running, P90X, weightlifting, etc.) for about a year now. Found Crossfit recently and like the philosophy.

36/M/145

Second Crossfit Workout
Michael - 31:31 (plenty room for improvement)
Subbed 25 GHSU & 25 Decline SU for situps
Subbed 35# GM for BE
Running on treadmill (Speed 10 no incline)

First Crossfit Workout (yesterday)
Diane - 7:35
175# DL
Elevated feet 4 feet pushups (can't do HSPU yet)

Love these workouts so far. Looking forward to more!

runs on treadmill
nolan: 17:51
danny: 21:35
chris: 26:03

39/m/190

runs on track
3rounds 800 m run, 50 be, 50 su

28:18

last time i did 35 be and 35 su and the time was 31:23. looks like progress to me.

38/f/139

800m run
round 1: 50 good mornings with 35lbs
round 2 and 3: 50 stiff leg dead lifts with 45lbs
50 sit ups, unanchored

33:00

The Gmaps Pedometer site rocks. I was able to map out a 400m track through my yard. The grounds kind of uneven so it makes for a little variety in the terrain.

As rxd

33:20

Much harder than I thought.

Performed on 9/20 as Rx'd

29:52

45m200
as rx'd
29:04
tired hamstrings from diane deadlifts yesterday and fighting a cold , but never done this wod so good to have a baseline.

CFWU X 2

WOD:
16:43(pr)

Runs were a guess on distance... as close to Rx'ed as I could get... 19'40"

++++++++++++++++++ ++++++++++ +++++

Warm-up w/out sit ups and back extensions

26:50
Felt gassed from last two wod's and mucho lactic acid/doms.

Treadmill at 1% grade
1st run - 8.0
2nd - 7.0
3rd - 7.5
Sub'd sit-ups for knees to elbows.

27/m/225ish
michael

34:19

PR over last time. I was on pace to beat 30, then reaggravated an injury somehow and had to limp/jog the last half of run 2 and all of run 3. Running is my arch nemesis. It seems like every time i run something else gets hurt. guess i need to warm up the legs better.

as rx'd 23:23

Subbed :
3 rounds
35 double unders
35 situps
35 box jumps 26"
35 Back extensions

after that immediatly
1500m run (high tempo)
35 situps
35 back extensions

f/24/118

22:24

My runs weren't quite as fast as I wanted them to be. Ran a lot of mileage this week, so legs are kindof tired.

CFWU x3

WOD
:22::56

Not real motivated today, but did solid on the back extensions and sit-ups.

Get some, Go again!

Jeff- @home runs outside
(GHD on length setting 2)
everything broken 20-15-15
20:30

23:52 as rx'd. Abmat situps.

Jeff-
unanchored abmat sit ups

50 % cycle

3 rounds for time of:
400 m run
25 back extensions
25 GHD sit-ups (last round to parallell only)

15:32

First time with GHD sit-ups, they kicked my butt (abs) and took up much of the time. The ROM wasn't perfect, the thing was only about .5 m high so the over extension part wasn't that long.

Ran on treadmill at 15 km/h.

Kinda did my own thing.

150 military push-ups
150 40# dumbell squats
150 situps
150 dips

forgot to time myself but it was somewhere under 20 minutes

203/m/34
35 min
800m on treadmill
50 situps
30 back extensions
800m on treadmill
50 situps
30 back extensions
800m on treadmill
50 situps
20 back extensions

Lower back was really hurting. Afraid to exacerbate degenerative disc disease. Felt good to finish another crossfit with almost no scaling.

215/34yom

As rx'd - 18:14 (PR)

Previous attempt - 21:43.

M/31/194

wu: run 800m, 3x5 95#OHS, muscleups (kipping)

subbed this workout since I'm regularly biking 12 mi/day (too much LSD cardio!) for:
10-9-8-7-6-5-4-3-2-1 of
renegade manmakers w/ 30# dbs & KTE

All KTE unbroken, got 5-1 manmakers unbroken, but the 9-8-7 was very rough.
Timer stopped in the middle, but under 20 mins.

41/163/6'1"
as rx'd
26.50

27m/183#'s

as rx'd 15:45

25:48, my worst time in a long time. Guess I just didn't have it today...

28:56
my second crossfit workout ever, i'm proud that i even finished it, even if my time did suck :)

25:52, did ghsu's. Wasn't sure if it was that or regular, but ghsu's are harder so what the heck!

21/m/165# 5"9

3 sets of
.8 mile runs so w/e that works out too in meters
50 back ext.
50 bosu ball situps

+/- 45 minutes felt soo slow..

but the tread mill killed me i would rather run outside but it was raining and they wouldn't let me back inside with wet shoes haha

18M/5'7"/150#

as rx'd = 16:30ish

29:14
subbed 65# GM
SU were hard, first set crampped up real bad

33/m/213#

as rx'd

35:32

47yom 160#
Since I messed it up the first time and only ran 400m, I did Michael again on the 20th.

17:08 1 sec off of my PR, however I ran 1/2 mile instead of 800 meters so I'll take it.

3:05/3:31/3:35 all BE and situps unbroken and anchored abmat.

sub'd goodmornings

16:42

"Michael" as rx'd - first time

31:40

tough workout; look forward to progress next go 'round.

As rx, 27:00

Jogged about 1/4 mile between track and gym between each cycle of laps and BE/SU ... need to find a way to cut out that down time.

As Rx'd, 28:34

3:31 faster than my last time! Fired up about that!

26 yom

194 #

24:20 as rx'd

Ran on track.

No access to a C2 rower. Used a row machine called a fluid rower where the distance covered is far from accurate.

Workout was as follows:-

Row 10 mins hard
50 wall ball shots
Row 5 mins hard
35 wall ball shots
Row 2.5 mins hard
20 wall ball shots

Positive I could have covered the row distances in less time than I did, but I decided to make the workout harder than easier. Wore a HRM average was 164 bpm for the workout.

26:11

bw 163 age 38
rx'd
25:03

m/170/23

16:11

Ran an extra 100 meters on the last one.

18:10

m/29/202

35:35

As rx'd

m/38/174/63"

as rx'd after out late the night before and doing six hours of none stop yard work. Yard work was a good warm up though.

29:13

Slower then 070817 26:18 ???

CFWU x3 - b/e;s/u

Wod as rx'd except for 1st rd b/e subbed w/supermans
3rd round sprint - back went on strike
33 min

30:00 completed

44 yo M 6.4 197

27:28

scaled to 30 situps
everything else as rx

lots of time lost in transition in the gym

Did half a Michael, and it was enough...forgot my watch as well...had some pre-cancerous growths burnt off my ears today, and was in some pain...prior to crossit, I would have been on the sofa today after that...thanks Coach.

26:51 on trdml at 8.5 mph vs
27:57 anchrd su(2&3),trdml 8,8&5.5,7mph 2/13/07
27:27 on 12/13/06
31:18 on 9/28/06
28:47 on 6/28/06
28:33 on 5/23/06
28:41 on 2/24/06
35:09 on 8/29/05

10 min ellip wu 18/18. hr avg 133, hr max 176.

Missed Tues. wod due to a 12.5 mile hike at work.(Took all day). Took wed. off and did "Michael" today (thurs.) As rx'd 18:54. Over two minutes faster than last time.

Michael
18:59.90

As rx'ed

38 minutes

18:31 sub'd row for run

27:28

scaled situps to 30 vs 50

tons of transition time between exercises in my gym (ran on treadmill)

M/36/214 lbs

30:30 sec

As required.

22.53mins. Great day for it here in Perth, Australia

36:11; back ext. on exercise ball. Last time 40:00.

28:24
Wod as RX'd

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

41yo/f/163#
Michael
22:30
ran around football field, supermans for back ext, soles of feet together frog legs full sit up

I'm a few days behind CF schedule as I nurse back a sore knee (dodged an injury bullet thankfully). Damn those tuck jumps!

47/m/178# (3 added lbs of muscle added over last 4 wks of CF)

"Michael":23:29 as Rx

M/21/161#
As rx'd 18:59

Treadmills were occupied, so I scaled to 3 rounds of 800m row, 30 back extensions, 30 GHD sit-ups to parallel. 30:45.

as rx'd

21:15

33M / 185# / WOD #170 / CFT 825

CFWU + "Michael"

Three rounds for time of:
Run 800 meters (on treadmill)
50 Back Extensions
50 Sit-ups (on decline bench)

29:20

22/M/157

as rx'd

21:25

CFWUx2 (after practice)
29:41

as rx'd
13:30
ran 400m hill up then down

feet anchored sit-ups
supermans
18:39

35/m/185

28:35

Unable to run due to low ab pull. Sub'd with 4:00 min bike sprint x 3.

Then as Rx'd and suprisingly the situps did little to bother my injury.

26:50

24 yof

129#

31:23 - Ran on track

Took about a 5 minute break in the middle (not included in my time) due to incredible paid in my lower abdomin.

25:44, subbed good mornings for back ext

23 y/o male
155 lbs
20:27
800 m
50 GH Situps
50 back extensions
x3
Semper

Body told me to take a few days off, new rings are killing me, going to have to alternate ring warmup days with non-ring warmup days. Anyways, still doing a 2/3s cycle interruptus for 2 more workouts after today.

pre cfwu minus rings be and sits
post nada

4 rounds of run 400m 25sits 25bes 18 minutes works out to be 2/3s Michael

32/F/140

24:28

My first complete crossfit exercise routine.... Not too disappointed in myself after over a month off with ankle injury and vacation, first time running at more than 6mph. Had to wait 1:30 since someone decided to use my back extension setup while running/sit-ups. That break most likely helped me not heave.

50505050505050500505050505050505050505050505055050

m/34/187/6'

22:40
My last one took 30:42 bettered it by 8:02 very happy

thanks CF

50505050505050505050505050505050505050505050505050

M/45/6'/220

CFWU x 3

WOD as Rx'd

26:50

as Rx'd
~23 min. the endurance is coming fast w/ CF training, amazing results so far

25:36

30/M/200

Bike to gym

CFWU x 1

Pre: power snatch triples

Subbed 800m row

19:07 (-1:27)

Row times: 2:48, 2:51, 2:52

bw 252.5
33:07 total (10:47, 10:56, 11:23) for 50 reps.

May 28 did it in 28:28 but subbed 35 reps.

32/m/165

3X
50 25lb good mornings
50 sit ups
27:00

modified ~18 min
used swiss ball
crunch partial extension

First time poster and first time with this workout.

25:17

Deceptively brutal.

187 lbs BW

14.01
Airforce situps
good workout today

feet anchored sit-ups
supermans
19:50

38/M/195--Syracuse NY
1st 800 was around 3:00...but then that killed my other 2 laps...
As Rx'd: 16:50 (+0:04 PR)

as rx'd

20.52

~29:00

Age 35
BW 185

CFWU 1x

24:39 as Rx'd. 26:00 last time

Age 51/BW 250#
Rowing MICHAEL
1000 meter rows/50 back extensions/50 GHD situps 3 rounds 30:48, last MICHAEL 32:08.

Age 45/m/167 lbs.

27:36 as Rx'd, almost 5 minutes better than last time.
I'm still a slow runner. I can fly through the back extensions and situps, but my feet are like they're stuck in concrete.

9-25-2007
As RX'd.
33:45.9

Did this at lunch at YMCA.
Ran on treadmill.
Back extensions were toughest part. Took rests during each set of 50.

PR 23:59
Back extensions done with bench and feet under squat rack safety bars- nose to floor.

This PR is completed with pride. A strange coincidence- I follow the WOD in order but always days behind, Today I completed the WOD, and then realized that later this evening I would also be attending Senior Airman Michael Anthony Thompkins funeral. Mike was a 2x Missouri State Qualifier for the Maplewood Richmond Heights Wrestling Team. I had the privilege of coaching Michael for three years. I am so sad to see Mike's life cut so short, but am very proud of what he did with the short time he was here with us.
My thoughts and prayers go out to the Thompkins Family, Fair Winds Mike!

45, 5'11", 194lbs
-17:40 for half the workout
-still getting back into it, so only did half
-1/2 mile, 50 situps (broken set), 50 back ext (broken set), 1/2 mile

28:14

a lot of problem today due to yesterday work out with turkish get up posted on day 070923

i did this work out today 070926 because before i couldn't do it

cfwu without sit up and back extension

then michael in 33 minutes

i had a lot of problem in the sit up for my turkish destruction

next time i'll do better

27:14

2 rounds. Gassed.

1st time doing michael
30:26
a little dissapointed

M 34yo 182#

34 mins

22:39

26:07 as rxd outside

cfwu x 2 - situps and back extensions
as rx'd 30:28

Lower back cramps killed run times... ended up run/walking quite a bit. Determined to finish it, though wanted to quit after round 1.

as Rx'ed 29:29

did 2 rounds in 17:44. Did this after did 4 sets 8 reps of deadlifts, hang cleans, and dumbbell pullovers.

35/196
24:30

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
27:30

28/m/210

19:20

CFWUx3
800-meter runs on treadmill (speed=8.6 or 6:58/mile)
22:08

39/m/150

cfwu

19:55

39, 72/223
as Rx'd
back ex was OK
ham-glut s/u were crushing (down to sets of 3)
3:31,3:21,3:10 800m
total- 28:30

20:10

24:40

070817
at home
sub 20# DB good morning for Back Extension
unanchored sit-ups
36:33

070919
at a hotel in Vienna
sub running in place 400 steps for 800m Run
sub a weight using a bag of books - good morning for Back Extension
unanchored sit-ups
27:46

-Subbed 3x800m with 3x13floors of stairs up down.
-3x50 back extracts
-3x50 sit-ups

Time 25:45

22:59 as rx'd

21 minutes
S.

28.something, from 29:50

M34/87kg

Have done this before and thought I was gonna improve my time alot....but I can't say that 44min could've been such a great improvement.....don't remember what time I had last...

36:39 / injured so run was slow

21:36 first one ever...