Fires are out were 3/4 mile from the pad. Time to play Crossfit catch up. Lynee day, Tabata after work 1am then Michael on rest day.

I'm going to do this one! Do the rounds have rest? :(

No workout today, rest day. It was our first cancer road trip, a two hour drive to our regional cancer centre, two oncologist consultations, blood tests, and two hours home. The best thing I heard all day was from the man who will give me chemotherapy, "Don't change your daily activities." Like my friend Adam said, "You're a Crossfitter, Bob, you're going to kick cancer's ass!"

Thanks for the support I'm receiving from you all. It's so uplifting. Will do Michael tomorrow, it's one I can easily do in the backyard gym.

#1 - get it done as fast as possible!

no rest

This looks like a ton of fun following the last two WODs. Bring it on!

Robert, blessings to you. Fight like a CF Motha!

Ain't no worries Robert. You've got the will. It's apparent in your post.

Now go get some!

Robert
the big Man upstairs has your back! keep up the CF..if your gonna be a bear, be a grizly!

Allison, the comment about only dating a crossfitter is my method all the way. I train full time now, and If the girl doesn't have the courage to come and try it out, she gets tossed back with the other fish in the sea. I'm not asking for elite level performance, but I think there is a character trait that is important for someone that is willing to work this hard.
I also don't think there will be any shortage of crossfit guys that would like to date you, especially with such a nice snatch (ok I couldn't help myself)

I'm in love

Keep it up Robert. Our prayers are with you.

I saw her first. Fight it Robert. First workout since the Fires in San Diego started. Evaced two times. Going to finish my catch up with Lynne in the am, and tabata at eos. I will do this one on the rest day.

wow AllisonNYC! she's not just gorgeous, she's a CrossFit she-beast! your enthusiasm is just great. keep up the positivity.

Robert - stay strong, fight hard, blessed be

A2 rockin the WOD in makeup.
whoa.

One of my favorite WODs. Can't wait for tomorrow!

AllisonNYC: you are lovely! Another strong Alpha sister. We're taking over the world, and laying waste to the Paris Hilton genre.

Agree: there is no such thing as too many CrossFit men.

Unbelievable work by all the firefighters laboring in the southern California wildfires. Thank you for your labors. You guys are the best. How about a new WOD dedicated to these heroes?

Robert, stay positive and you got it beat.

Wow, I gotta move to NYC.

Love the dual-core focus on this one. Keep'm comin'.

Cheers

Are these sit-ups supposed to be done on the same contraption the back extensions are done on?

Wow, I like Allison!

Robert stay strong fight hard.

Allison see yah at the Pittsburg Cert.

Anyone have any tips/subs on how to do back extensions at a track? I can run from my gym and back but I would be just guessing at the distance.

AllisonNYC,

Great Interview!

AllisonNYC nice interview. I'm not fat, don't wear a suit, do crossfit.... how you doin?

ok.....i REALLY need to hit up the black box because equipment is QUICKLY becoming a limiting factor -- time to follow a girl workout or just make up my own..AGAIN!

its funny how every time they interview someone and post it on the site it's like they are taking the words from my mouth!

btw...every WOD that we have had with a little Compare To... I have improved on significantly in the past month ;)

i love this community, i love crossfit, and i love my momma....not in that order

bklyn

My one year Crossfit anniversary today. Can't think of a better way to spend it than with Michael.

Great interview, Allison. Looks like the ankle is 100 percent again.

#2 Robert,

We're all here for you buddy, we stick together :)

One thing that becomes more evident to people as they research biology and disease more and more is that the will to persevere is stronger than any medicine. As a crossfitter, i don't think you will have a problem with that.

bklyn

Robert,

You are a true testimony to the CF attitude. Keep fighting brother and keep us up dated on your progress.

Another CF Adam

Hey alli, good interview. You really are a natural with the kettlebell.
I know what you mean about dating non-CFers. Crossfit chicks are always nice, hard working, and hot.

i AM in love.... can we get like a crossfit ladies calendar or something? seriously tho, nicole, annie, allisonNYC and others are proof that fit CAN be beautiful. awesome examples ladies!

Robert- You are a warrior.

I am reminded of a quote from Coach B, in one of the recent CF journals- "It's harder to kill strong people than it is to kill the weak. Crossfitters are just stronger as people." You're strong- just keep fighting.

3-2-1-go.

hey spider chick is back. cool.

Aaronwilson

you know i called it yesterday.

Hey Allison NYC you are looking good! Havent seen ya in a while. Enjoy your CF road trip and come pay us a visit!

This one is a lot harder than it looks.

Damn Allison, you rock!

Robert -- keep the faith...CF'ing has prepared you for this trial and you'll conquer it. God bless!!

Gonna miss this one. The body is telling me a bit of rest/recovery is required.

This workout is so much more brutal than it looks... not going to be fun. Nice interview Allison. These CF women always seem to be insanely hot....

P.S.
I tried that Deadlift/L-Pull up Mash up today (185 lb. deadlift, 24 yo, 155lb male) and was destroyed. Not sure what made that a good idea...

Hey Allison,

You busy for the rest of my life?

Robert, may compassionate kindness be your guide and example through your upcoming journey. Strength to your mind, your heart, and your body as learned at the foot of my father during his battle, and peace be upon you as trouble arises as I sincerely pray victory will be yours and those who surround you to grasp.

When I do tomorrow's WOD w/Boss Tony, your name will be written on my hand. Even though the distance is far, I am sure many's thoughts aside from mine will be directed in your upcoming effort.

-James Humphrey, Jr.

Ken C,

Everyone on this forum owes you a favour!

Cheers

Yet another of our awesome CFNYC kids takes the main page.

How many do we need before we get to make the Black Box the new CF HQ? ;)

Who knew that "girls could be so strong and still be pretty and cute and have fun working out?"

I know it, none of the girls I know seem to believe it though. Maybe this interview will change their minds ;)

Robert; keep on keepin' on brother. I believe you WILL kick cancer's little ass. Draw strength from this community.
AllisonNYC; your interview was both inspiring and a riot at the same time. Did you get a little misty for a second? Really touching (to clarify, this is NOT sarcasm). When I watched the "Nasty Girls" video and Nicole totally breaks down at the end, I gained a new perspective on what it means to Crossfit, to totally sell out. Got a little misty myself. Not to get too touchy-feely here, but I'm an emotional guy, what can I say? Anyway, I know where you're coming from.
Havok; I second the calendar.
Let us not forget that "Michael" is another hero WOD, named for our fallen brother Navy Lt. Michael McGreevy, KIA in Afghanistan June '05. Lots of superhuman efforts turned in for Murph a week ago, let's rev it up again tomorrow in Michael's honor.
John

Great interview Allison. And nice work with the snatch. Keep up the good work. Hopefully we will see you Back at the Black Box soon.

CCT Joey,
Hey brother can you have Bill shoot me an email I can't get through to his work email. Great looking gym by the way, I will be out next summer to test it out. You should ask coach if you can get on the cert. in January in Okinawa. later partna.

Jamie

One more reason I wish I could afford that Basic Barbell Cert!

Seattle needs more Crossfitting ladies as cute as Allison!

Still no Crossfitting for me - my cold turned into a sinus infection so every time I get my bp up I get a raging headache.

I can't wait to start back up though so I might try to push through it...

Wow... Allison is hot.

"Pay close attention to this snatch..."

chuckle chuckle... ok.

Allison may have to become like Annie and Nicole just to keep the excess attention away. And to think she probably hasn't been seeing any of the comments the last 2 days because she is in Vegas relaxing. Thanks for another good interview with a fellow CF Junkie. It was funny, it was touching, and it said a lot of the things many of us know from experience. Keep the videos coming, please.

Robert, fight the good fight, friend. This community has your back.

Whoa.

The motivation factor just hit a pin-ball-like multiplier. I am gonna crush tomorrow. Or at least make sure it really crushes me.

Allison, nice to put a face to the name. Enjoy the awesome road trip. Nothing better than traveling around the country and meeting more of our kind!

umm...maybe its just me, but can Allison be in every video?

Not old really, but I'm working on it. Do wear suits, but only cause they make me look fatter

This looks like a lot of fun. I have been wanting to get outside of the house/gym for the past 3 days to go for a run, but dangit this smoke is such a killer!! I live in Westlake Village bumpered by a bunch of these fires...ewww. Well i also am looking forward to doing this workout in BDU pants and Boots, HOOOYA!

this is gonna kill me...love it!!

25 m 160 5'8"

did linda today 329 min

10,9,8,7,6,5,4,3,2,1 reps
deadlift 240lbs
clean 125lbs
shoulder press 135lbs

AllisonNYC I'm in love. I'm never gonna miss another crossfit if that gives me chance at meeting a woman half as amazing as you are.

Robert

I said what I needed to say to you on the phone. All I'm going to say now is this.

You have a standing invitation to a very exclusive club. It's members have to be Crossfitters AND Cancer Survivors. WHEN you get through this, you'll
be just like me, and that makes you one VERY tough S.O.B.

To anyone else out there who has survived cancer, you are and always will be welcome to our club.

Adam

"I'm never dating a non-CrossFit guy ever again." Haha, I'd HATE to be one of them. :)

19/m/5'9/163

Gave Michael everything I had.

23:01 (even after TSE in the morning, pr by 5:11!)

"CrossFit all the way!" Woooo!

Ugh... still new at this. No run, subbed 20x thrusters at only 45-50 lbs, subbed crunches for situps and had to rest several times during extensions, but hey, the imperfect workout that's actually done is better than the perfect workout imagined. Still... ow. Gasping like a fish.

Hats off to CrossFit... :-)

Allison NYC I just wanted to compliment you on your snatch, it looked great from both angles! Keep up the good work!

This is one WOD that truly hurts! I walk around like an 80 year old for the next day, but I figured tomorrow was a rest day so just do it.

Full rom BEs and those situps with the pad under my lower back

17:34

Stay strong Robert!

AlisonNYC......DING, DONG!! ;-)

Was the interviewer chewing gum to keep his tongue from lolling out?

Most amusing.

Rock on AllisonNYC!

You are certainly a beauty Allison. Keep up the good work girl.

I'm in the same boat as Intent #36...

My bod is feeling pretty smoked. After Michael I'm taking a couple of days for body repair.

CFWU X 3 (-be, -situ)
22min 25 sec

3rnds for time:
15 BE, 25 SitU, 6 min 11 Sec
No run (raining)
Total time 28 min 35 sec

Robert,

Fight the good fight. I feel like a wussy now, not doing the Tabata Something else after only breaking my nose. Cancer doesn't stand a chance against someone like you. Take care.

Allan

33/M/175

Sub'd:
GM w/ 45# Bar for back extension
Sit-ups: unanchored, Army style

Time:21:55, last 24:30

New to crossfit, hello from Australia!
Followed the workouts this week and loving it btw..call me sadistic. First time posting though.

27mins 50seconds
This was in the rain too which made it that bit more enjoyable :)

Run 800 meters (12km/h tread)
50 Back Extensions (broken 3 sets)
50 Sit-ups
TIME: 26 mins (last time 31 mins!!)

How hard is that interviewer trying to keep his eyes up?

Way to go Allison, good to see CF has changed you. I can relate!

Robert,

You're gona beat this cancer. Winners are fighters and Crossfitters are the best of those two. It's an easy deduction despite the tough struggle you will go through - you will kill this thing.

AllisonNYC - my oh my. Great interview, too. It is good to see the faces of Crossfit. All these interviews are phenomenal.

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

071025
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
25:12

Welcome jaymz!
Robert, our prayers our with you brother!

20:45 with unanchored Abmat sit-ups

26/M/205

As RX'D 19:35

Viva la revolution

21:28 with unanchored Abmat sit-ups and good mornings with a 13lb bar

- Woody did good mornings with a 13lb bar

This one always kicks my ass. Today I didn't have anything in me, and many of the BEs and SUs were ugly...

30:52 as rx'd

I did "frog leg" sit-ups. Ran on treadmill @1 % incline, 13-14 km/h. Two flights of stairs + 50ish m between tm and back extension thing.

I'm glad it's rest day tomorrow.

M/30/5'7"/184
As rx'd on a treadmill
23:32
I got snipped at my globogym on the last set of back extentions, and it cost me 90 seconds, but I never stop the clock.

m/55/200

day late on tabata
pull 15,12,10,10,8,6,6,5 = 72
push 24,20,20,20,18,18,16,15 = 151
s/u 20,21,16,15,15,15,15,15 = 132
squat 20,20,16,15,15,15,15,15 = 131

total 486

Robert - Stay strong! We're with you.

Allison - Awesome interview! It is great to see a face to put with the name. I had my eight year old on my lap when we watched the interview and she looked inspired. (BTW she can do 2 dead hang pullups or 5 with the kip and she does the Crossfit Kids wod frequently) Yes, "girls could be so strong and still be pretty and cute and have fun working out." Thanks for being a role model for her!

Day 11 since I jacked my ankle. No running for another couple of weeks so I'll have to make up something. Of course, the surf at Mugu has been overhead glassy barrels three days in a row since I can't go out.

M/28y

as rx'd

time: 30:50

32/M/170
CFWU x2
27:09
I've done this one five times now...and my time drops by about two minutes every time.

46:17

Livestrong!

wow I better not let that lady that lives here, the mother of my children, see that video, she won't let me do crossfit anymore, if all the women look like that, and have that much enthusiasm!
Great interview Allison

Robert -

Stay positive and keep doing what you are doing. We are all pulling for you!

Kick it's ass Robert. We're thinking of you.

lame hotel gym, so...

5 rft
10 burpees
20 squats
100 rope jumps

15:27

Thanks!

lame hotel gym, so...

5 rft
10 burpees
20 squats
100 rope jumps

15:27

Thanks!

allison, nice to put a face with the name! i love the outtakes! i hear you about only dating CF guys -- although, i the qualities i look for most in a guy are the exact same ones that would draw them to crossfit. last guy i dated was special forces guy and had never heard of CF. he loved it once i told him about it, though!

robert -- stay strong, we're with you.

and thanks to Lt. Michael McGreevy for his sacrifice and this workout. one of my favorites! i have to tackle it tomorrow, though! hope everyone else enjoys it!

ck

Robert - all the best.

here's one for you guys from the land of wtf?

http://news.yahoo.com/s/hsn/20071024/hl_hsn/expertssoundoffonworkoutgrunting

can't believe some dude lost his gym membership for grunting while lifting weights. maybe they would also like us to hold out our little pinkies from our hook grips to make deadlifts a bit more...classy. we should track this poor guy down and give him free dues to a crossfit gym.

male, 37, 6'1", 204 lbs

Did michael as team workout with partner. This time doing Michael we substituted situps for holding plank position until partner was finished with BE. Then, switched...I did BE while he held plank...

Three rounds, time: 24:36 minutes.

36/M/172 (fused right hip)

25:46

Subbed w/treadmill. Going for 25min next time.... damn these WODs always look easier on paper.

35/M/84kg

My second "Michael." Did my usual subs: Can't run so I double subbed: 800m run = 1000m row = 100 SDHPs @ 20kg
No GHR unit or gear to jury rig one so I did back extensions on the floor and V-Ups. I still have the scar from when I did plain situps, V-ups are the cure for situp rash, and harder for me.

100 SHDP @ 20kg
50 back extensions
50 v-ups

22:42.76 (a new PR by about 4 mins)

Followed by HSPU practice and BJJ class.

AllisonNYC,

Great interview; always fun to put faces to the names on the message boards and hear from others who are as enthusiastic about CrossFit as I am. If you ever find yourself across the river in NJ, hop down I-80 and CrossFit with us at The Forge, post gym for US Army Picatinny Arsenal.

Teaching a Tactics and Weapons Employment class to new engineers today, will have to work out later.

Tim G, Major USMCR

AllisonNYC, You are so pretty! It is fun to put faces to the names. Keep rockin girl!

Robert: Fight it! To quote that commercial "I may have cancer, but it doesn't have me" You have a super attitude and I am sure that helps. You also have a tremendous support team right here. Good luck!

Hey Allison! Look at you, you are famous now like all of the rest of the hardcore girls!
GET IT GRL!
Nice to see you practice what you speak from other short conversations we've had! Addicted to crossfit is what you've maintained, and now have backed it up with quantifiable proof! Well Done!
Enjoy your Crossfit Tour, and drop a line and say hello when you get back!

~Train Hard and Push Through "IT"!~

28/M/195

Sub'd GM w/ 45lb bar for BE

18:51

#2 Robert, wishing you well and impressed and inspired by the 'michael to beat cancer' approach. Paul

Allison - wow, great interview, thanks for the enthusiasm and energy on a rainy AM.

Paul

Just realized that I reversed the order of SU's and BE's.

My first Michael and it was MUCH harder than I expected.

As RX'd 23:21

John

Good luck Robert, my prayers are with you.

Thank you Crossfit and Allison NYC!!

What a great interview. What a great smile.

Also, I should reach a lot of new PRs with the jot of testosterone you gave me this morning, talk about a neuroendocrine stimuli.

"Micheal Scaled"

Age=27
BW=185

3 rounds
Row 800 meters
25 Back Extensions
25 Sit-ups

19:22 mins. Feeling a little burnt out b/t long hrs at work and below maintance calories. Awaiting tomorrow's rest.

23:30 with unanchored Abmat sit-ups and good mornings with a 13lb bar

as rx'd
20:59

QUICK QUESTION: what is 800m on a treadmill guys?

hahahh took me 2 seconds to find the answer....

depending on your treadmill if it;s km's or mikes

800 meters is 0.8 KM or .497 miles

I am destorying this WOD tonight

16:17 as rx'd

Hi Robert-good luck with your tests today-I train a lady who has just finished her chemo course for breast cancer and our training really helped her through her course of treatment-both physically and emotionally-wishing you the best-be strong!

23/m/218

19:14 as rx'd

First repeat workout on crossfit and I cut 8 min off my time. Anyone have any good info on firefighter certification/academies or advice on what the best route to go about a career in firefighting is? All help is much appreciated.

23.57 should have pushed myself harder on the run... i didn't puke

What happened to the 'search' option on the message board? Is it in a new hidden place that I simply cannot find? Super helpful thing whenever I get to use it, but its been a while. Thanks

23.03 Damn good workout, NYC keep up the good work. Tabata kicked my *ss, IT'S WORTH IT. 2 years and running. Bring it on.

30/m/245

25 min

Only my 2nd crossfit workout, I could have pushed harder. Crossfit been a real paradigm shift for me. I am sure most of you guys have experienced the same thing! this stuff is great.

bw: 191

Subbed 800m elliptical.

19:49

as rx'd 22:17

Good morning everyone,

Robert my prayers and thoughts are with you. With community and a warriors spirit anything in the world is possible.

My thoughts go out to the families and fire fighters out in California...bring the rage and fight. I'll keep sending out the energy for quite winds and good weather.

This is the end of my comeback week. Worked on the WOD and got dizzy after the first two rounds...took the rest.

Hope everyone has a great day.

Is there a good sub for back extensions....50% of bw deadlift?

Allison,

You make giddiness quite attractive. You did a good job too of ignoring all the unClean humor. If you ever make it out to Kentucky, I promise to brush my tooth and put on my shoe.

Robert,

I don't read all the comments every day, so this has likely come up, but you need to read "It's not about the Bike" by Lance Armstrong. Best of luck!!

Mike,

RIP brother. I still have your face in my head walking throught the halls of ST-4.

As rx'd (run on treadmill)-

27:52

Man I wish I could watch the videos at work! But the IT police could catch me and I love bringing home a paycheck. :) (Though I would love to NOT bring home a paycheck too - one day, when our CrossFit gym becomes our family support!) Will have to catch up on videos tonight after 2 yo is in bed! Can't wait to be inspired by Allison! One day I'm going to have some INCREDIBLE before & after pics and testimony!

A) Rob, wherever you are, whoever you, ROCK IT from the new guy. Warrior-spirit, bro!

B) Allison, thanks for the inspiration for my girls. Too many of the girls I know disregard it because, and I quote "I don't want to be too ripped."

C) 41 minutes. Honestly.
'What is going on, Grant,' you may ask.

I would ask, 'Is the fact that I ran wind sprints last night a good excuse? Because I did.'

And you would say, 'No! Grant, you need to be doing an under 28!'

And I would say, 'ok, you're right. Bring it on! Warrior-spirit!'

I am calling it: I think tomorrow is a REST DAY
Any Crossfitters in Florida? In Central Florida? HOw about in Lakeland, FL? Hit me up if you do!

Love the posts and the sense of community here. will be thinking about you and your struggles Robert. Keep up the good fight!

This is gonna be fun after yesterdays workout! I am staving off rug burn from my knuckles due to the fact i cant pick up my arms.

Adam and Robert, I'm in the club technically, but just had a little ol' melanoma. They just cut it out, with a nice healthy margin of flesh, so no chemo or radiation, but I know about worrying and waiting for the five year period. Wish I had Crossfit back then, it would have helped me feel strong as I went through it.

A big risk factor for melanoma is getting a bad sunburn. I got one trying to get a tan when I was a teenager--stupid Irish kid. Keep your kids safe and teach them sun protection.

Robert, I'll be thinking about you as I do the workout tonight.

Been lurking for a while. Didn't know what Crossfit was but I was a Modern Army Combatives Instructor so I got into a lot of high intensity circuit training, kettlebells, sandbags, ect...anyways I didn't have a track near my house so I used the C2 rower at the local gym.

21:30:08 as RX'd

HAHA! #10

Allison's got some ching ching, 3 seminars = $1750?? Gotta build my gym first.

#121 Grantonio,
I'm in Clearwater bro, let's crossfit.

Looking forward to Michael. Have fun everyone.

very tired...
19:30

think it is because of the snow!!!

24/f/5'6"/149

back extensions: 2/3rds were actual back extensions, the rest were 45 lb good mornings
situps: 1/3rd were normal unanchored situps on abmat, the rest were knees out and down on abmat

Time: 36:39

BW 173

Pre-Michael- Tabata Mash-up of:
135 lb Snatch- 10 total
Ring Dips- 72 total

Michael- 16:08
Back raises on 45 degree hyper

21:02 as RXed

Fight through it Rob. We're all pulling for you.

AllisonNYC, nice to finally meet you!

21:55, PR by about 40sec.

Feet anchored for situps, BE's done with belly on a big ball, feet anchored. Runs were about 3:35-3:45, need to get even faster with those, SU and BE were almost totally unbroken

21:50
don't know exact distance, but it was close to 800, subbed 30 situps, 30 goodmornings

Allison: Impressive. My new poster girl.

And just so you all know, I tried to get Spider Chick to do one of these interviews, but she's being all shy. We're going up to Dayton on Saturday morning to see her off to DC in style.

Robert,

"We acquire the strength we have overcome." — Ralph Waldo Emerson

New PR for me.
37/m/185
as rx'd
28:16 that 3:17 faster than my last time.

Man this hurts so good.... I lost a six month old calise and bleed all over the place doing the pull-ups.... Nice!
"Tabata Something Else"
Pull-up:12-9-7-8-6-10-6-6=64
Push-up:20-20-18-10-12-13-10-11=114
Sit-up:15-12-11-13-13-11-9-8=92
Squat:25-25-25-25-25-26-25-25=201
=471 (those squats saved my numbers)

Robert stay strong friend! My Five year old Nephew Brayden had a brain tumor in his left eye socket and went through two rounds of kemo and Five plastic surgery's.... He never complained and always had the best outlook even when both of his eyes would swell shut for days, All he asked for the whole time was Darth Vader Helmet and hairy potter wand...hahaha. He is my hero! Know he is crossfit tuff! He is eight know and loves doing crossfit with his Uncle Russell.

29/f/5'4"/125
michael: 26:25 after doing 75 OHS at 65#...6:13.

allison_nyc...you are super cute, girlie. great interview. hope to meet you soon.

Forgot to add my gender/sex/weight:
23/m/185
21:30:08

m/37/6ft/168

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

Time: 23:41

Unbroken. Was able to shave 3 minutes of my time by running full speed.

20:49 PR

Mommy?

Nice interview, nice girl!

M/32yr/175#
19:55

Stay strong Robert.

23:10 substituted w/ Glute-ham sit-ups and bodyweight back extensions on back extension machine.

Robert, you have the spirit, drive and commitment that makes a CrossFitter a CrossFitter. You are a fighter and expect to have you do less.

Allison, great interview and welcome aboard and have fun at the certs.

I did Diane today (21,15,9 w/ 225# dl, hspu) as rx'ed, hspu's with feet held by Mrs. W in 12:14. I couldn't even do Diane last time, so today's effort was in the plus column. This was the first time Miz W saw me do a full bore CF WOD. "You need a therapist" I agreed, a massage therapist! Thanks Coach! BW:170 Y/A:59

Bwt: 133

As Rx'd

16:16

Almost a min slower than last time but I had to change back extension machines and adjust it. One of those frustrating workouts.

28 minutes as rx'd. I need to find a better GHD to use at my gym. The one I have either puts way too much pressure on my thighs, or way to much pressure on other bits.

Just Started Crossfit About A Month Ago, And Love The Workouts. But I'am Also Interested In Gaining Mass And Improving Cardio. I Know Crossfit Will Definately Improve Cardio, Wondering If Anyone Has Any Mass Gains Since Starting CF. I Know I'm Not Gonna Get Huge In A Month And I'm A Hardgainer, So Thats Why I Continue To Do Crossfit, Just Wondering About Any Mass Gains. Thanks

Did mostly as prescribed. Ended up doing supermans instead of back extensions.

22 minutes 30 seconds.

19:19.7
glute-ham situps in place of regular situps

taking a few days off before the O-lift seminar with Gregg Everett in DC.

Pulling for you Robert

AllisonNYC nice to see the face with the name.

I love seeing all the people and getting to feel a part of this GREAT community

THank you everyone for being wonderful people and great Crossfitters

re: 143

You can gain mass doing crossfit (ive gained around 9/10 pounds in around 8 weeks. You just need to eat a lot. Go on the zone and do three 5 block meals and two 2 block snacks.

For zone info, search the forum and the faq or buy Sears book on the zone.

M/22/6'1"/185

20:11 with GHD Situps
The track had snow on it this morning, it's almost snowboard season... Sweet deal

19:42
Did supermans for the back

40/m/180

as rx'd

28:33

(beat prev time by 7 mins)

Allison ~ you sure are not alone in your addiction to CF. Just love seeing more girls do this.

CFWU
subbed 1000m row for run
1st time BE and SU on glute-ham machine for this workout-what a different workout than regualr sit ups and roman chair- much harder and slower
28:50

#143 matt in austin,

This is Tim down in Corpus Christi.

You pose a good question. First of all if you say you're a "hardgainer", then I assume you have a fast metabolism and you dont' put on weight easily. You are also stating that you'd like to both improve your cardio and gain muscle mass.
Those two things are difficult to do simultaneously, and especially difficult to do for a "hardgainer."
With that being said, one exception is if you're a new trainee and you haven't done that much lifting. In that case, you have nowhere to go but up so to speak.
The key factors that will determine whether you gain mass or not on Crossfit are:

1. Lifting heavy weights

2. Eating a surplus of calories

3. Resting adequately, and limiting other strenuous activities

That may sound simple, but that's really what it comes down to, as long as you're focused and consistent.
Cheers,
Tim

30/m/195

19::56

Just started back this week after a 4 month break...sore is an understatement.

Good luck Bob, keep your head up!

WU- 3x 15 squats, 10 pull ups(30 assist), Samsons

Wod- as Rx'd 31 minutes
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

I'm a crossfit guy! You could date me! Please?

great interview. i found it really motivating to hear a similar take on crossfit and life. as a result, all the tired feelings and half assedness on my part as of late are going to change today.

first timer using cross fit

18:47 wwwwhooorrrraaaaa

LOVE IT!

first every "micheal"
on a treadmill though with GHD situps

r1:6:42
r2:8:48 (had to tie the shoes)
r3:8:16

23:47
had a goal of under 20 but that didin't happen. The GHDsitups hurt my quads more than anything.

Way to be a badass Robert. Keep fighting it

pre-wfwux1, bwux1, bear with light increasing wtx5
wod as rx'd on treadmill 1.5 incline, all bext & su straight thru - 16.37, goal was to go below 17 mins. & all straight thru
run was much easier than running the OPT up/down circuit
snowed here in Calgary last night so cool this am

Robert, best of luck. When I started to flag on the last run today I thought of you gutting it out, and smashed my previous p.r.

17:40 as rx'd.

Last: 19:13

27/241/78"

Pre: Set new PR in OHS- 220x3, was only going for a single but hey, it felt good so I kept going.

Michael with feet anchored sit-ups
21:11.
about a min. off my PR but I was running on an indoor speed track, up and back 24 times equals 800m. All of the stopping and turning around cost me some time.

allison, great interview and an even better smile!

26:48 as rxd...running done on treadmill.

165/28/m/5.9

WOW This is probably the coolest thing ever!

I was so nervous during the interview and even more nervous when I saw that Tony left in the Bloopers and realized that I showed my snatch to the whole Crossfit community! He said he was going to edit that out. My bloopers are worth it just to hear "KettleBalls" again.

Like I said in the interview I read the posts from top to bottom. Thank you so much for all the nice comments.
TripMN- I didn't read them yesterday but I did today. I was only in Vegas for 2 nights and I'm in Seattle now. I didn't tell my Mom I was going to Vegas so now she knows- I didn't drink because of the BB cert this weekend and I was in bed early.
I can't believe I said I used to date fat old men. I have to clarify- they weren't really fat or really old. They just weren't fit and they abused their bodies. They had unhealthy lifestyles because of the environment- drinking, no sleep, stress. Just fast living. Now I appreciate people who take care of their bodies.
When I said I only date Crossfit men I meant it.
Word up Colleen- that should include CROSSFIT CAPABLE men too. Certain MMA guys are cool with me ;)
Some of the best first dates I've had were in the gym.

JPW and GrantonioFL- Your comments made my morning. That's the reason I want to be a trainer. Too many women avoid weight training in fear of getting "ripped". They don't know women can do this stuff because they don't see it! That's why women like Annie, Nicole, Mallee, Eva.. the list goes on and on.. are so important. A few people can make a difference. They certainly made a difference in my life and I want to return the favor to other women.
Boxer4- I'm with you. I want an interview with SpiderChick. You rock and I look for your posts all the time. You're strong girl.

I just want to make sure it's clear how much I love Crossfit. I wasn't just laughing because I was nervous I'm like that all the time. I laugh when I'm alone in my room and when I'm walking down the street. People must think I'm nuts. It must get on peoples nerves because I even annoy myself sometimes. I talk about Crossfit all the time. So even though I was laughing I was serious about what I was saying. I really appreciate this FREE website, the top notch coaches and the friends.

Jeff Martone gave a great seminar. I learned so much. He said I was a spaz the first day but by the second I was pretty good. I've been using the joint mobility warm-up he showed us every morning.

Robert- You're going to kick cancers ass. I'll be rooting for you.

When I'm on the train or walking around and a guys asks me for my number I say - "NO, but check out Crossfit.com". Or I let him think he's getting my number and when he looks at the paper it says CROSSFITNYC.com GO GET SOME!

See you guys this weekend at the Barbell cert and in Pittsburgh in November. I really want to see every Crossfit gym. Can't wait.

27/m/178lbs.
31.04 - ran on treadmill

My second crossfit workout. I think I'm hooked!!

Originally I started moaning after I saw this workout today, as I have to barback tonight and my lower back is not going to thank me tomorrow. Then I looked on the facts page as it was named and wasn’t a girl name. THEN, I saw that it was a hero workout. Finally my head started putting some stuff together. I saw on the news last week about Michael Murphy being awarded the Congressional Medal of Honor. I just happened to pick up "Lone Survivor" this week after having heard about that, and haven't had much time to read. The first part of the book, which I am still in by the way doesn’t get quite into the events yet so I didn’t immediately make that connection. Then it clicked and holy shit did I feel pathetic about bitching this morning about the workout. Hell, hearing about what they did in Afghanistan in 2005 kept inspiring me to finish those two 10k’s last week, which by the way were f’n nuts. So, in the summing up of a humbling experience today I would like to thank Lt. Michael Murphy and all those who have and still serve our country.

3,2,1 GO!!!

So whats the fuss with all this CrossFit stuff?

Allison,

It seems you really have something in common with your CrossFit heroines: your stunning beauty is forced to share the spotlight with your delightful personality. THAT is the sign of a quality woman. You made a lot of guys days today.

Robert,

Count me in on the prayers and the insistence on full recovery. Kick some -ss!

Nice write up Allison and keep up the good work with the PR efforts ;)

Ok, so this wasnt my best time but i felt ok about it.

Ran 1/2 mile
25 Sit ups, 25 Back Ext
25 Sit ups, 25 Back Ext
Ran 1/2 Mile
50 sit ups, 50 Back Extentions
ran 1/2 Mile
split the last set into 25's again
24 minutes total

41yo/f/162#
Allison you make me laugh! GO girl!
Michael 32:27 lots of stairs and floor space to cover to get from treadmill to GHD
ran treadmill .5 degree incline 7.4mph, 7.5, 7.6(sub 8min mile!)per each interval (very happy runs are getting faster)
GHD back extensions broken into manageable sets
abs on Bosu frog legs(closest to AbMat)

45m71"186

as req'd

21:30

Robert,

I don't know you, and I probably never will. But from one CrossFitter to another, kick that cancer's a$$!

M/190/36

Michael as rx'd:
23:48 - a 6 minute improvement over last time.

#110 John, becoming a firefighter will depend on the state or area you're in. I would suggest just stopping by a fire station in your area to find out what they require, and what path you need to follow to get hired. Be aware, it's my understanding that some states require you to complete a state school, and then get on a list for the state where you are offered the next opening to come up. And then there are places where you apply at the local department, go through the process, and hopefully are offered the job, which comes with all the training you need. Good luck!

#3 Robert, I'll keep you in my prayers. Keep up the positive outlook, it will pay off.

Oh yeah, add Allison to the growing list of CF women who are gorgeous!

22/m/190lb
micheal as:rx
time:27:07

No workout for me today as two straight days in a row of max push-ups and sit-ups have left me sore and in no condition to try to crank out 150 sit-ups again today. I'll try to catch this one tomorrow after a day to recover.

Allison: great interview--it's obvious how much you really love CrossFit and how much it means to you. Keep spreading the gospel!

Robert: you are in my prayers. As a physician I can attest to the fact that the patient's attitude makes all the difference. I've seen folks I thought never had a chance beat all the odds through their attitude alone. It's clear that you've got what it takes to beat this disease. Let us know if there's anything we can do to help. Livestrong!

Michael as Rx'd
800m
50 Back ext
50 situps
3 rnds for time

19:03

32/m/215/6'5"

As rxd: 21:43 (PR)

44 seconds better than last time.

Looking back, it seems strange that I was considering my runs at 9 MPH rest.

WOD AS RXD WASN'T SURE HOW MY BACK WOULD HANDLE THIS TODAY SINCE THE INFECTION MESSED UP MY L3 AND L4. BUT PASS THE "KOOL AIDE" I DID IT IN 29MIN AND HAD NO TROUBLE AT ALL!PERHAPS MY NEXT EXRAY WILL SHOW I'M AS GOOD AS I FEEL.

As Rx'd 26:00 that was so hard after yesterdays workout!

as rx'd 34:00

26:10 as rx'd

40y/o M
75" 203#
as Rx'd
28:26
(used tractor tire for extensions and ghd situps)

As rx'd

22:10 min.

I just started CF 4 weeks ago, incredible change in stamina, strength. thanks Coach!!! this is my first post. thanks to everyone!!!

Thanks to CF I can finally run a 5K and keep a 9min pace.

24/m/205
26:46
as Rx'd

Robert, You keep on keepin on man!

40/m/160
as Rx'd: 21

43/m/225

first day back after being sick for 4 days. Missing my WODs was more painful than the virus.

Subbed 400m runs today, but stuck to the rest as Rx'd: 22:00

Nice post, AllisonNYC. You rock!

Still on down time post-competition so I walked through Monday's cathletics.com WOD.

Zero focus and zip today, I'm going to come back Saturday with a vengence...

Hey AllisonNYC

Great interview-thanks for sharing your enthusiasm.

While in Las Vegas make sure to give Joe Marsh a call at Crossfit Las Vegas. We were in there 2 weeks back and he put us through a great crossfit workout outside in 34 degree weather...for us Canadian girls, it was HOT and a welcome distraction from the margs and the shopping.

Jim 48/M/170 28:14
Gary 50/M/200 31:50

M/28/195lbs

Subbed Supermans for back extensions

23:18

25min... did run out side... blahhhh
time to eat

bw 163 age 38
28:45

61/m/178/6'

CFWU x 3

"Michael"
as Rx'd 22:18

6:22 improvement over 9/19/07(28:40)!! My goal today was to break 25:00, but after the 1st round(7:05) I knew I could do better. Last time I did "Michael" it was 95deg. here in Houston, today about 65deg, so I am sure that the temperature was a big factor in my improvement. Thanks Crossfit!

Post C2 row 2k.

no running allowed for ankle injury
CFWUx3
50xHip Back Ext

Finally got a chance to test myself for GHD situp readiness. No problem, so its game on there. Then I tried to do some OHS but noticed (in the mirror, embarassingly) that I was favoring the ankle pretty dramatically so I decided to have an extra rest day.

# Robert, Thanks for the update. You're family.

Allison, great interview. I seem to recall the Elvis Costello tune by the same name.

outside with a bit of rain
22:59 as rx'd

M/39/6'02"/210

3 Rounds
1/2 mile run (treadmill)
50 Good Mornings
50 Sit-ups

23:06

37/F/140

As rx'd...

7:33/6:24/6:22

20:20

I love this stuff... Viva Crossfit!

As rx'd

Run on treadmill
20:27 (Hoped break 20:00)

R1/R2/R3
6:20/7:14/6:54

800 Meter Warm up

M/45/245#

as rx'd 24:28

First post ever... Crossfit is great stuff... my wife is now doing the WODs and she is cutting up nicely... now I have more and more people asking me and her what she is doing to look so good...
Crossfit, baby!!!

Actually did "the Bear" today... my grip needs some work...

Robert all the Best on your fight.

Allison, great interview, I find it hard to believe based on the personality I saw in the interview that you were ever misearable. Rock On!

I will do this workout tomm.

M/34/190/6'

22:20

last time 22:45

Robert:
my thought are with you! stay strong and whoop its ass!

42yom 185lbs
Hockey season is in full throttle now, so I play an average of 6 times a week. I am lucky if I get 3-4 WODs a week now. I still preach by CrossFit no matter what. I do a WOD when I have no hockey. I will say this though; CF has definitely changed my life. I can see it in everything I do, especially hockey. Now I have more endurance, I recuperate quicker between shifts, I am stronger on the puck and when I do get the puck , I have that explosiveness and that other gear I can turn on to get by the defenceman. Thanks CrossFit!

Allison, great interview. OMG you must be one of the most beautiful girls I have ever seen! You are radiant and smiley,and you're a CFitter!...It's nice to see that CF inspires people like you. I am like you, I totally got hooked and preach CF everywhere and to everyone. Just so you know Allison, now you'll be an extra motivation for me to keep XFitting, as it gives me hope that I might run into a girl like you training with the awesome people from this community!..

Who I would like to see as the next awesome CF girl to be interviewed is Spider Chick, anyone concur?

M/170/30

18:29

I did inclined back extensions with my hands on my head and sit-ups on a mat with my feet under a bar and hands on my head.

I lost about 40 seconds transitioning outside for the run.

Now would be a good time to make a pithy comment about AllisonNYC, but instead I will just agree that CrossFit is awesome! I have been working out all my life but was getting really bored with it. Last June I was introduced to CrossFit and now I can't wait to see what the WOD is. I will be a CrossFitter for life! Everyone else in the gym just looks like they are going through the motions.

By the way, Allison, I agree that you are hot! (I couldn’t resist)

M/32/180

22:27 PR

Made the mistake of doing the 75 OHS WOD yesterday...SO STUPID. Thanks for the motivation Brian.

"There are four kinds of business. Tourism, food service, railroads and sales. And hospitals slash manufacturing. And air travel."
Micheal Scott

34/M/77kg

As Rx'd:

22min 16sec

M/28/215

sub'd 800m row

20:52

27:39 as rx'd

Also for anyone in Bristol (UK) who's interested, I've found a set of pull up bars and parallel bars just down from Cabot Tower. Loads of room to string up rings and the bars are just right for dips, back exts and full ROM situps. Rock on.

M/29/240/77"

as rx'd 20:47

Gotta say Tim and Pat smoke me daily so it felt good to win my first battle today...I'll let my small victory spill over into the rest day and wait for them to beat me down on Saturday!

23:20

Did swiss ball back extensions....didn't have back extension contraption.

M 48 70" 177

"Michael"

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

20:13
------------------------------
Three rounds for time of:
Run 800 meters SUB Row
50 Back Extensions
50 Glute-Ham Sit-ups

21:50

As Rx'd:
29:38
(last time: 36:25) First repeat workout.

I just watched that interview. Looks like AllisonNYC's coming to Pittsburgh. Right in my backyard. I might have to "show up" at the cert by accident.

Allison,

Great interview. Not only were you inspiring but you've now made it socially acceptable for the men around here to openly discuss your snatch. LOL! Forge on sister!

Robert,

I admire your bravery. Crossfit has made you mentally and physically strong. Open that can of whoop@$$ and take that cancer down!

Felt great today.

As rx'd: (kind of)

Back extensions were on a swiss ball.

Time: 20:51

About 4:30 down from last time!!

As rxd:
19:40

m/18/180/6'1

21:42

25/F

as rx'd: 23:30

25/M/208#

800m run on treadmill at 1.0 incline
50 x back extensions
50 x GHSUs ... ouch

3 RNDs as rxd 27m 46s

about 3 minutes slower than the last time I did it, but I substituted GHSUs for regular sit-ups today.

As rx'd:

27:52

when it says 3 rounds does that mean 2400m run, 150 back extensions and 150 sit ups in all?

Robert,

You will kick cancers ass!

Allison, great interview! enjoy seattle, we brought the sun out for your visit! :-)

will do michael this afternoon.

quite an interesting article, unrelated to today's WOD, but closely related to health:
http://news.bbc.co.uk/2/hi/science/nature/7050788.stm

m50! Turned 50 yesterday and had the pleasure of OPT putting me through something called "filthy 50"....great fun..(in hindsight).Thanks to all at crossfit from coach Glassman to the community at large....totally hooked....Brian

26:10 bit of a distance from the track to the gh station...

M/36!(ouch)/5'9/TooMuch
Approx 25mins First "full" CF workout

Is there an "AlisonNYC" workout - "The Rack Attack"?

Poor performance on my part. I am going to get better at sit ups (especially if they keep coming at me in the WODs :))

m/29yo/160#

25:32

23:34

Gauntlet 4 min each round subbed for 800 m runs
Knee still bothering me.

Will do this one tonight

m/33/176 174 days since CF, Columbus Ohio

as rx'ed

29:47

I am beginning to think I am doing something wrong. After almost 6 months on CF I lost 63 reps from my totals yesterday and lost 2 mins today. Granted 2 weeks ago I was deathly sick and the following week I screwed up a nerve due to my over anticipation of my first WOD after being sick (got excited) but still, should my performance be this far off? I hit the WODs hard and follow the 3 on 1 off schedule along with the CF site. I have seen improvement not only in my performance but in my everyday life but lately I feel like I am on a downward slope.
I guess I will see how things pan out in the next few weeks but I am just so highly disappointed right now, I thought by six months I would be further along then I am and I never thought I would be going backwards.

And to Robert, my prayers are with you and remember, cancer is just another WOD waiting to be concurred.

timer messed up but it was over 30 min.
subbed 1k row for runs
first time doing 50s on glute/ham machine-last set of abs crapped out after 15

This one was horrible for me.
28:43
ghd extensions and sit ups... first time doing Michael with ghd!

M/43/195

"Michael"

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

28:25

F39/49Kg/152cm
as R'xed 23:20
I will never underestimate the carnage from a Tabata again.
Michael seemed so slow today, also hampered by my tailbone bleeding from the situps. The skin is worn away! Has this ever happened to anyone else, or is this unique to me?

I absolutely love CrossFit. I am a veteran, everytime I meet another veteran I introduce them to CrossFit. I try to indoctrinate all my friends and family into CrossFit. I will not workout without crossfit ever again. Now My partner and I are trying to start our own affiliation here in Il. We want to continue this great Conservative unorthodox revolution! and give back to the community as well. I just wanted to share my mood, rock on, and stay positive everyone. and I ramble....

30m/173#

16:05 (PR)

37m 185
been off cf for a cycle due to fire issues.
back in the gym today. did my cf total, and pretty pleased with my results:

BS: 385 PR by 15#!(a liiitle bit power-squaty)
SP: 150 PR by 5#
DL: 335 PR by 45#!
total 870
65# improvement over last time back in July (i missed a couple in between due to lack of access to gym)
anyway, pretty stoked. cf working

Robert, Shame on me for complaining about my backside. Best wishes to you and your family, I hope you beat this cancer, we need more hard-chargers in this world. Your determination to fight this disease and continue to CrossFit are nothing short of inspirational. Looking forward to meeting you someday.

28/m/190

22:05 PR by 6 minutes

Mad props to all you sub 20's...thats my goal!

As RX'ed
28:37 and I am freakin Happy about that time!
When i started in August I could barely make a 400m run without stopping!
I LOVE THIS SHI!

26 m 187 6'0
19:01
sub'd 1.5 pood KB swings for one round (50 reps)in honor of AllisonNYC

as rx'ed
24:55

Sub'd good mornings with oly bar for back extensions.
24:03.

46 194

16:44 Pr

subbed good mornings

Enjoyed doing these last two WOD's outside...
35/m/185
as rx'ed- 22:50

29/m/185

Three rounds for time of:
Run 800 meters (treadmill 7 mph)
35 Supermans
35 Sit-ups

23:00

36/Male/185

25:04

Wasted about 3mins (1 each round) starting/waiting for treadmill.

29/M/185
"Micheal"
As Rx'd time=26:07
new PR by 2min
still lots of room for improvement though

Can't wait to get to the house and knock this one out.... I got my bumpers and pendlay bar in yesterday and I love them!

AllisonNYC nice interview... now if you can just gets those kips as nice as that kb swing you'll the shizzzz not that you already aren't!

*Juggle on People*

Age 35

BW 147#

As rx'd:

19:33

#3 Robert
Hang in there you will kick this things a$$. Before you know it you will be done and back to full strength. I wish I had crossfit when I went through chemo 5 years ago. I started it just before my 5 yr anniversery and have never felt better!

WOD as RX'd
29/m/180lbs
27:44
Still slow on the running but a ne PR.

Jared, Thanks for your help with timing/reps on the tabata yesterday...excellent work on Michael. Running on the treadmills is tough. I'll show you the outdoor 400 M at the gym. It makes it go by a lot faster.

Ryan

Can't wait to get to the house and knock this one out.... I got my bumpers and pendlay bar in yesterday and I love them!

AllisonNYC nice interview... now if you can just gets those kips as nice as that kb swing you'll the shizzzz not that you already aren't!

Juggle on People

#213 Jesse, you got it.

20:46

21:18
On track

37/m/157lbs

Subbed 400m runs for 800 (had to keep my legs fresh for something else). Did the BEs on a bosu ball with my feet under the rungs of a monkey bar.

13:19

44:22

almost 15 minutes slower than before...
empty tank.

first time with this workout. felt really good at the end, which makes me believe I didn't work hard enough!!! lol
26/m/200
as rx'd
28:40

not quite crossfit, but i'll get there

First post ever, but i feel like a member of the community just from reading the posts.

Been doing Crossfit for awhile. Got my wife into it just recently and she has dropped inches and gained muscle in no time. Now her girlfriends keep asking her what she is doing to get so buff.

Viva Crossfit.

As rx'd

29:43

It was alot harder than it looks.

22:12

A PR, beating the old 24:51.

Thanks for all the support in this journey. It's so needed. See y'all at the TO cert!

neverfeltbetter.blogspot.com

f/28

24:00

m/30/171

25:26 - (in the gym on a treadmill) I was hoping to break 25:00 but not this time. The situps got me down. Too many breaks.

24:56 as prescribed with back extensions on GHD and situps on abmat
34/m/185

Did my own thing today:

3 sets:

20 double wall ball shots (an extra squat before the catch), 12lb med ball.

4 times cross-court throwing the medicine ball: overhead, side throw, underhand, and over the back. Two throws for each pass across the court.

Didn't go for time, but pushed nonetheless. Worked for me.

33:29
All sets were broken.
Ran on the treadmill upstairs @ a 7:30 pace(8.0)
Back extensions on the 45degree machine.

32 YOM 195#

19:55 as rx'd

as rxed
all ghd back x and all full ghd situps
27:55, pr by 3min

seems Allison has quite a fanbase =)

wish there were more girls like you around.

on another note, any crossfitters from north jersey, say around the 07109 area want to get together and do a workout? send an email my way!

This is my 4th crossFit workout

37 Y.O. Male 5'11" 225lbs

This was my first "Michael"

Treadmill run at 1 degree incline
Sit ups on a sit up board at its lowest incline
Back extensions on a cybex back extension machine

total time 34:33

M/26/175

37 minutes as RXed

Hadn't done back extenions in years and could tell.

29:34 as rx'd. That workout is definitely harder than it looks in writing. I think Allison's interview has been my favorite video yet. She's a definite cutie.

JamieNoki, You got it brother, I have a call in to him.

25m 5'9 175

23:45 PR by 5 minutes

It's starting to click.

ROBERT

You cant BEAT cancer by FIGHTING aginst it. Take that same energy and aggresively apply it to the rapid development of wellness in your system.

CF is absolutely the right way to go about this. Put your body in strong positions and then forge your wellness around that. Same for nutrition and your environment. Go where the energy is good, and train your yourself to stay there.

As you can tell from all the posts earlier, we are all supporting you...take it and turn it into something really great! When good energy flows through you, all those negative things are forced to erode away.

GET SOME, GO AGAIN

44/M/6'/185
TIME: 18:30 AS RX'D ( TWO SECOND PR.)

I'M BACK FROM OAHU, HAWII. SURFING AND WIPEOUTS ALMOST EVERY DAY AT WAIKIKI AND NORTH SHORE AT SUNSET POINT WAS A GREAT WORKOUT. I FORGOT HOW DRY TUCSON REALLY WAS.

I LOVE WATER. I LOVE SURFING.

I DON'T KNOW YOU ROBERT BUT MY THOUGHTS ARE WITH YOU. JUST LEARNED OF THIS NEWS TODAY.

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

Trying to catch up on some WOD's after finals wk

"Michael" new PR 25:53 (last time 31:15)

after about an hr rest did the max BW bench/pull-ups from a couple days ago
4 Rounds: 12/12,11/10,10/10,9/7 (BW=160)

as rx'd 20:57

As RX'd: 20:25

m/24/170

as rx'd 20:02-Robert I don't know you either, but you'll be in my thoughts/prayers...my next workout is for you!

BW 127, jumprope, KB, ring rows warmup

as rx'd 20:35 PR by 2+ min, but I really wanted under 20 min! something to shoot for next time...

Mark 26:47
GHD Situps and back extentions

been out of the loop for a while, great one to get back into the spring of it.

32:00

42/165

Robert, if your doing CrossFit you already have the attitude, never give up...

Allison, girl you got it going on...enough said

WOD - A little leery running all out on the 800s due to previous calf injury so I took it "easy" on the runs and still improved my time by about four and a half minutes.

Today - 24:25 PR
9/19/07 - 28:48 when I re-aggravated calf muscle

Last time I did "Michael" on-shift and got
interrupted by a call half way through and had to start all over! That sucked~
Got lucky today though and finished with no interruptions!

F/33

22:22 Bested my last time by at least 5 minutes!
Did heavy squats and lunges to finish out- probably gonna be sorry tomorrow,,,,,

37 bw190

today 16:39
last time 16:36

Viola
today 26:00
last time 27:17

subbed 1000M row

18:38

Double WOD today

23:58 Man my back is so tight.

19:07
as RX'D

M/34/5'10/200

My first CF - WOD, awesome! Is a 15 min warm-up too long?

Robert, you are a real inspiration.

M/31/6'1/195 lbs

As RX'D

time: 24:46

Love this WOD!!!

M/44/235/76"

as Rx'd

25:13 (-00:09)
Abmat situps and GHD back extensions
Sets 1 & 3 unbroken

19:49 as rxed (19:18 still pr)
1:11 better than last time

45/m/180
as rx'd 29:00

25:13 Tough One.

I have been enjoying GHDs and I am wondering if anyone does GHDs when a workout calls for sit-ups (yesterday's tabbata, for example). The FAQ simply mentions that any decent sit-up method can be selected, and gives examples of some common techniques, but does not address GHDs as an option. GHDs appear to be in many ways superior to the vast majority of other sit-ups in every way other than reps/min. Also, it hurts me to own a $700 torture device only to do sit-ups on floor.

Felt hard with the style i rx'd it in.
Ran the whole thing in combat boots and pants.

Age 19
Weight 163

23:50 (time shows it was as hard as it felt.)

Run to gym. Knees and shin splints a factor, so sub'd 1000m rows for 800m runs.

New PR: 26:06

I saw that I was close after my third round of 1000m rowing; sucked it up and blew right thru the back extensions and situps.

32 yo/230 lbs

as RXed--33:36

broken sets on the back extentions and sit ups. had to do good mornings with a 45 lb. barbell for first set of back extentions, equipment was in use and didn't want to wait.

42yo/175#/m

as rx'd (on my new back extension station)
situps on extension station, not quite GHDs yet

time before last 32.57
Last time 28.11
This time 27.19

30yom, 160#
19:39

22/m/187

as rx'd 28:44

44/f/145
As rx'd 24 min.

as rx'd 22:29

25yr/220/6'4"/M

as rx'd; 21:41

I was going to skip today until I saw that interview...

21/m/157
WU: Lynne- 5 Rounds
13/9/10/10/7 @ 155
9/7/7/5/5

Michael: 21:29, 7:12,6:59,7:17

Trying to catch up after my 21st birthday 2 days ago. Needless to say workouts didn't happen for those two haha. Tabata something else tomorrow

23:23

27yr/F/120/5'1

3 Rounds
1/2 mile run (treadmill)
50 Back Extensions
50 Sit-ups

24:11

m/33/70/195

28:17

I just finished reading ALL the posts, which I don't do very often any more, and HOLY CATS! this really is a wonderful community, in a weird, unconnected/connected cyberspace kind of way. Robert, you are clearly a strong, motivated person, and this battle is bound to turn into a victory. Allison, what a delightful interview--thanks for brightening up our day.

I'm experiencing severe DOMS from Lynne, but went to Soquel High track and did Michael, subbing supermans and un-anchored situps. If I ever did this workout on a GHD, it would probably double my time.

17:00

m/22/160

18:35

29/M/175
17:30!

M 40 190lbs
19:43 supermans in place of back ext.

fiancee 31 F 135 lbs
19:05

She kicked my ass! It was her first CF workout!

Made this more of an active rest because of muscle soreness:

35 min brisk walk (really nice outside today)
3 rounds
20 stiff deads with 50 lbs
20 situps

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

Three rounds for time of:
Run 800M
50 Back Extensions
50 Sit-ups
Time: 27:59

Compared to 070919: 28:02
Foam roll after

Oh Yeah,
Stay strong Robert #3

Robert:
You are an inspiration to us all. Good luck, man. Crossfit is on your side.

Nolan: 16:41 (1:10 better!)
Chris: 21:30 (3 min better!!)

We finished with some deadlift work and then L-pull, tabata rock ring hangs, and HSPU practice at home. I love my sprouting crossfit garage gym.

I'm a day behind since yesterday was my first attempt at a weekly Yoga class with my GF and that replaced the hour that I normally do CF, so today was Tabata Something Else. Tomorrow I'll have to tackle Michael.

WU: Samson Stretch & Jumping Jacks x 50

Tabata Something Else
Pull-ups 8,6,5,2, (went to jumping) 3,5,6,4
Push-ups 12,13,14,12,9,7,7,7
Sit-ups 10,10,9,10,10,10,10,9
Squats 20,20,20,19,20,21,21,22

39+81+78+163=361 (last time 345)

Afterwards: Fall over, wait a minute, then stretch

as rx'ed 21:52

I am new to CF. i have only been doing the WOD's for about 3 weeks and i have a broken Ankenle so the WOD's that i do are limited. My ankle felt good today so I gave Diane a shot( it's my first Diane). i did it as Rx'ed and finished in 4:17. I train with a guy from my gym who has been doing CF for almost 3 years and he made me post my time. so far I love everything about CF.
thanks for the geat site Coach!!

P.S...CROSSFITTERS...

SURFING NEEDS STRONG SHOULDERS, ARMS AND BACK...

TRY THIS:

WALK WITH A 45 POUND WEIGHT PLATE OVER YOUR HEAD WITH ARMS STIFF FOR 200 METERS AT A TIME.

DO 4 ROUNDS.

LEARNED THIS FROM AN OLD SCHOOLER.

ROBERT.
RURAL/METRO FIRE DEPT.
TUCSON, AZ.

Third wod back after after being away long time...
Live on a hill so ran 250 up then back
Have a rasberry in my crack from yesterday so altenated cheeks on sit ups
Don't have reverse sit up machine in garage yet so did stiff legged deadlifts w/ 30lbs db(s)
25 reps (embarrased but got to start somewhere)
19:05

m/29/194

32:54

as rx'd

Beat my last time of 35:35!

As Rx'd: 31:30 and I think my low back will be sore for days

I had developed shin splints in the Army but I haven't had any troubles until recently. They are getting in the way of my workouts. Does anyone have any suggestions?

m/37/178
27:12
after 1st 50 sit I wore through my tailbone calous. the gym people didn't like blood on the floor. last 2 sits were crunches.
other as rx'd

m/40/172

26:42 as rx'd

about 4:30 better than last

post: sp 3x 95 3 reps; squat 3x 175 3 reps, 3x 185, du practice

Age:36 BW: 182

as Rx'd
18:42 I'll call it a PR but last time did it with GH situps

CCTJoey thanks for the relay .. I am working to become part time 123rd window dressing when I finish up here in May 08. Don't know how that will play out since I won't be relocating from here to there. But I am sure you guys can always use a JTAC-I/SE out there ... peace

29/m/235

sub'd 30 lb good mornings (no hyper machine)
otherwise as rx'd in 20:00

As rx'd:

18:22

This is definitely one of my better CF times. Might do that last 21-15-9 WOD tomorrow since I missed it. We'll see.

#110 John Good work shaving off that much time. If you are looking for a career in firefighting the first thing you need to do is investigate the requirements of the community you want to serve. After that take the necessary steps to put yourself in the best possible position, such as becoming an emt and then a paramedic. Some may want classes in fire service technology. I would start with the medical side first. Good luck

BW 70kg
18.18
Treadmill runs Incline 3 Sp17~15
B E on 45 degree machine
Ab Mat Sit Ups

30:59pr

22 min
Did supermans because I don't have a back ext machine in my garage. Looks like a lot of people did good mornings. Looking back I think that would've been a better sub, I'll do that next time

AlissonNYC - Great interview, I started crossfit around the same time, it's good to know I have something in common with another crossfitter

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

wod as rx'd
22/230

25:14
limiting factor was definatly the glute-ham bench back extensions. absolutly brutal!!

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

24/F/129lb

as rx'd
23:40

I LOVE CF!!

BWT:153
todays :31::51

L= :28::31
TB= :49::30
F= 1:04::22

BWT:153
todays :31::51

L= :28::31
TB= :49::30
F= 1:04::22

26/m/190

21:10 as rx'd

btw 245lbs.
1st crossfit
time was 38mins @ 45sec.
legs are sore but okay

24M/6'6"/245

As RX'd: 18:18

Previous best: 22:01

Overall i'm happy with the new PR however i had to do this one at my local gym because of a home football game at the high school. People kept changing the settings on my extention machine and the tread mill takes forever to speed up. I beliece next time i can do this one on a track it will be much faster.

800m row
50 back ext
50 sit-ups

20:07 - 2:06 lower than last time!

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

29 minutes; 5 minutes faster than last time. I just want to go to sleep after that, but have to watch BC come back against VT and Sox come back agsinst Rockies.

22:14

Used a glute ham thingy for situps and back extensions.

Georgetown's glute ham is a p.o.s., but I made do.

Forgot to mention (again)

warmup
3 rounds
15 ohs at 75 lbs.
18 pullups
hollow rock
6 hspu
superman hold

Then squat clean practice at 145 and 165 for triples, as well as some one leg squat practice.

I love Michael! My second week with Crossfit. I am in love with it all..EvaT,Coach,Greg Amundson,the other guy who is tatooed,and all you incredibly strong people involved. WAHOOOO!
This was fun at 8:30 pm after Boy Scout meeting and Pizza (UGH). I hit it at 23:47, and get this, after it was allover had to sprint to my car in the uphill parking lot cuz a coyote pack was in the next field over yipping away. yikes. I'd just crossfit their butts...

44/m/195
26:47

31/male/167

28:10

More than 5 minute improvement from last effort

24:22 - My last 800m was broken several times... just outta gas. Improvement, but i didn't do all the WOD's this week either.

Prev - 31:00

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/150

WOD as rx'd

19:38

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

Robert: be strong, be confident, be peaceful, be focused, be assured, be knowledgeable, be steadfast, be fearless, be well, be invincible.

Took a week off. It had been 6 months since I'd taken a week off & I was due some down time for rest & regeneration. Almost made it too. Except for the little skills playtime I gave myself with HSPUs and pullups. I kept telling myself: rest is a discipline. leave the crossfit gym and website alone. sit your hyper kinetic twitchey ADHD nuclear powered ass down and leave it there for only one little week. no, you are not losing your abs. yes, your jeans still fit. you can still feel callouses on your hands. no, you are not losing your super powers...

it was harder to sit still than i'd thought it would be. and, i couldn't fall asleep till late at night.

Today I hit Barbara. I hated seeing my old Barb time from last February, but I hadn't done it in ages. Back then: 39 min & change. Today: 24:06. Not my best effort today by far, but certainly looks better on the white board. Last time was jumping PUs. This time was 100 palm-ripping kips.

56 y.o. 153 lb 5'10"

26:29. Did situps on the Glut-Ham machine. Last did this on 17 Aug: 35:07. Not sure why the significant improvement. It was cool today.

20/m/165/68"
27:55

38/190/6'1"

stretched out a bit:

As recommended except did over extender sit ups....didn't that used to be the standard?

28 minutes

Then did some curls for the girls...3x30 reps at 32.5# dumbells!!

F/27/135/5'6"

25:48

36M/5'10"/169#

As Rx: 25:10.

3:56 faster than last month.

22min

Sub'd run for 1000m row
Sub'd back extension for kettlebell swings
sub'd situp for knees to elbows

ouch.

ender,
take a closer look at your diet. Either not enough calories or calories from the wrong foods. The WOD is just one part of the total equation.

find someone that does Kinesio Tex Taping for those shin splints. works like a charm...

32yo/F/5'10"/153#
I'm happy with my time, even if it's not a PR; I ran outside today instead of on a treadmill, and was still able to keep my time similar - exhaust, dodging cars, and everything!
Today - 24:36 (GHD back extensions/situps)
09.19.07 - 24:31 (GHD back extensions/situps)
08.17.07 - 25:29 (no GHD or AbMat)

29yo/M/6'4"/198#
I did not fair as well with the outside running, I will do better next time.
Today - 31:11 (mixed GHD/AbMat situps)
09.19.07 - 26:49 (mixed GHD/AbMat situps)
08.17.07 - 28:19 (no GHD or AbMat)

32/M/5'5"/208

070919 - 35:11

CFWU 10x2 -situps -back exts +pushups
WOD as RX'd 29:50
New PR!

Crossfit is Amazing but the people on this site are what makes it that way. Robert, you and all the firefighters, all the enlisted men and women and all our friends in law enforcement are to be commended.
AllisonNYC, you are an inspiration in so many other ways :P

35/m/185
As Rx'd
35:30 - apparently ran way too slow

25/f/135
As Rx'd
37:15

BE and SU on GHD: 22:58

Last time 23:53. Surprised I improved, on 4th WOD in a row and sore a bit from yesterday. GHD situps were a struggle throughout, but I still improved! Yeah!

36/m/278

Murph as rx'd. I had a hard time with the sit ups, the looked like crunches. It took 45 min felt really good during the run, I liked the back extentions.

John

33 min.

31/m/185

3x 100 jump-rope
3x 50 sit-up
3x 50 floor-back extensions
& 100 Jumping Jacks

Sorry I ment Micheal, not murph

John

As Rx'd with Abmat

BWT 165

Time 22:42

Move legs! ...or not

m/5.5/185ish
2nd time doing this out of order, third time is a charm. good news is last time my back felt like it was going to blow up when i was done, this time it felt good. no clue if my time is down but i bet it is. i would love to be able to run on a track and have Pukie running shotgun. 26.50
not that anyone would take advantage but thanks to Jacoby Ellsbury, everyone gets a free taco from taco bell. Go Sox
Thank you CrossFit,
Thank you Michael

43/m/160

31:47

More than 4 minutes slower than last time. This time I ran on the treadmill instead of outside, and waiting for it to get up to speed/slow down each round took extra time. Also, did incline sit ups instead of standard ones. I reckon that's too much difference to make a fair comparison.

male 36/175 24:33

I really enjoyed this workout and was very surprised how hard the back extension were on my glutes and how much it affected my next 800 meter run.
Thank you

M/41/195

23:14 as Rx'd. (1:48 PR)
AbMat sit-ups / runs on treadmill @ 1% incline.

Robert - Best Wishes for a speedy victory. You will be in my prayers.
CFWU
(1/2 mile runs v. 800 m) 27:33

28/m/200

21:25
abmat situps

27 m 170
18:57 PR
some kettlebell swings and box jumps to warm up

21/m/5'10"/165

23:27 as rx'd

M/38/175

24:21

M/49/164
Minor mod for 3 rds
Run 1/2 mile
50 sit ups
50 laying on you gut, then raising legs & arms
Did not time it, but it sure was effective
Glad to see the rest day

27.f.142

as rx'd, 31:07

PR by 6:30!!

M/19/170

Sub'd 1 mile bike for running (stress fractures suck)

31:27 This was my 3rd CF workout

Bev K #243

You're not the only one with a bleeding tailbone. Both times I did this workout in the past I was bleeding through my pants. And I remember other people having the same complaint. That's one reason I switched to incline situps this time - it still chafes but not nearly as much.

M/19/170

I just looked at the workout again and realized it is only 3 rounds NOT 5 like I did... I was wondering why all of the times were so low! haha

M/170/39

22:00

as rx'd

BC

m/220/38
25:05

KettlebAlls rock!

M/45/145

19:24
PR by 6.5 minutes! Mainly 'cause I wasn't mickey-mousing around with straps around my ankles on the bleachers this time. I just tucked my feet under.

Allison - nice interview and post.
Robert - keep that spirit!

resting today, michael tomorrow. i dont remember this many comments and praises for CCT Joey's interview! haha. but i cant help adding to the list today. Allison, you're something special. love your crossfit enthusiasm. keep it up. You're B.A.

M/30/6'/174/Chicago

Robert, you have created the most hostile environment possible for any type of cancer: a CrossFit-trained body driven by a strong will. Cancer is very beatable, and I know you will succeed. You're in my thoughts and prayers, even though you won't be needing them.

AllisonNYC, great job on the interview. I'll never look at a kettleball, er kettlebell, the same way again! It's nice to know that there are other people as stoked about CF as I am. Once I get back from Costa Rica it'll be time to plan some cert trips.

Today was my first crack at Michael, a tough workout befitting a tough warrior.

CFWUx3 -BEs -situps

Runs at 9.0 mph on treadmill, BEs on 45 degree roman chair, situps Army style on decline bench.

33:02

I think I ran a fourth 800m going back and forth across my globogym. I wasn't aware that roman chairs were the place to be for kids to yap on their cell phones these days. Grrrr.

20yom/ 140#

back xtensions were on an incline. gym has no normal equipment

25:51.1 from 28.something last time (PR)

35/F/130

27:08

TDY in Barstow, CA. Had to work out in a small gym. 1st round of 800m was on eliptical b/c all treadmills were taken. 2nd and 3rd 800s were 4:17 and 4:18. Real slow on b/e tonight.

Will make up Lynne tomorrow on rest day.

Robert, I know I'm about the 200th God Bless, but I mean it. My wife and I will pray for you till you've beaten it. Keep us posted warrior. You've got thousands of CF's behind you.

M/45/250#

25:50 - Abmat situps, first 40 unbroken (new PR).

35/180

sub 800m row for the run and supermans 20:15

m/38/175/67"

cfwu x3 -su's and br's

as rx'd 29:30 tired bc of little sleep, on mill w/2% grade + walking across gym to do br's ans su's. Need to build a home gym.

071025 29:28
070919 29:13

29M/165#/5'6"

Michael as Rx'd: 22:22

Good workout - smoked my lower back on the back extensions. Sit ups went well.

AllisonNYC - excellent interview. I showed it to my wife tonight in the hope that your words would infect her with the same crossfit bug that bit you. Granted, she is busy dealing with 2 year old and 10 week old daughters full time right now, but Gaucoin's wife can do it. Why not mine? (ladies - I help out when I can. Believe me.).

Side note - A side from my wife and daughters, Crossfit has become the main driving force of passion in my life. Don't get me wrong. My career is my primary focus because it provides for my family and my crossfit addiction. However, I feel like the wod is the highlight of my day. I love this life. I love this community. I love the challenges, both physically and intellectually, presented to me every day by this group.

Robert - Stay strong brother! As you've heard today on this board, you have the right attitude, the strength of will, and a backing of hundreds of supporters fighting your fight with you. I have absolutely no doubt that you will destroy the cancer that is trying to attack your physically and mentally superior spirit.

i had to sub goodmorning for back extentions..i figured thatd be the mext best thing...
i used a 60 pound barbel...
anyway 3 sets half a mile run i figure would be good... 2 times around a 400 meter track.. is a half mile..
soo i did half a mile on a treadmill aiming to finish in under 3mins30seconds
50 goodmornings then 50 regular situps
all for 22mins23seconds...
Im impressed at my cardio, i kept thje tread mill over 7.5 and moved up to 9s on it

22:23 good time ?

Lt. Michael McGreevy - Thank you for your spirit and your sacrifice. Your memory was my motivation for today.

23/m 240lbs
21:32

Not sure what kind of situps I was supposed to do here since it said situps but looked like there was some special situps in the video. So, I put the situp board on in incline, 3rd or 4th rung up. I also had to run up and down the stairs to get to and from the track after each run. My 2nd week of WODs! I've never felt so lean so fast without having to kill myself like I did at boot camp or ocs!!

P.S. I am looking forward to the day when CF takes over Marine Corps PT and hopefully the PFT! I've been told it's coming closer and closer!

6' 5.5"

RUN: 5.5 Mile

6 Rounds:
10X Ring Dips
20X Pull-ups
25 Box Jumps @ 24"
1min Jump Rope

SWIM:
1000 yards

39/72/185/m
1/2 mile wu - 4:06
800m/50su+50supermans
Total: 18:19
3:33/2:30
3:28/2:39
3:33/2:33
1 mile cd - 9:21
very hilly course,

AAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAA

M/28/205/6'2"

20:50 rx'd on GHD

26:02

36/M/225

31:04 , (prev 28:24)

New standard for situps.

28m/183#

as Rx'd 14:55

M 36 5'10" 165.5#

sub back extension for standing back extension with 30# dumbbell back of neck

otherwise as RXed

(By the way, how do you do situps on concrete without pinching, uh... glutes?)

35:15; HR: 158 avg, 187 max; 485 cal (30%)

19 Sep: partial (23 standing back extensions @ 15#, 23 situps => 23:23)

(Also, 15 pounds lighter now.)

27:20

M/17/132

as rx'd 26:10

M/29/165#

As Rx'd (run on treadmill): 26:36

22:07 New PR from last time.

25/f/5'2/128#

breakfast: run 47 minutes = 6.11 miles

WOD:
run 800m (approx.)
50 good morning back ext.
50 sit-ups

time = 17:05

Jennie 26/5'9/160#
time = 18:02

hmm..... just like the last time we hit this up at the park, methinks herpaps we underestimated the distance for our 800m "track". must go to the track at the h.s. and see how times compare.

Did this on an empty stomach in the morning.

"Michael" time 18:40 (last time 21:00 so a new PR by 2:20!)

- OlliS

M/30/198 lbs

27:41

male, 24, 80kgs

subbed three minutes as hard as possible on the eliptical for the runs [200 meters at 45 sec is a 6 min mile]
everything else as rxed till the end

i stopped going lower than horizontal on the situps. i couldnt finish one more that way. last set of fifty was almost all from horizontal up and back.

32 minutes.

i know you get weird looks doing this, but do you guys ever get people coming up and bugging you?

like not after, but during the workout when you got 100lbs over your head or something? thats annoying.

Sweet workout, time 21:15

Oh, and btw, did it in 24:52 last time, so pretty pleased with the improvement :-)

27/m/186

"Michael," as rx'd: 23:30 (PR by 4:48)

"Tabata Something Else," as rx'd: 331 (15 less than last go)

Did a 1/2 Michael. Turns out that back extentions are extremely taxing after running 800 meters. I thought face face was going to burst.

24 minutes. Running is my HUGE downfall.

www.angrydalty.com/crossfit.htm

25:10

27:35
PR

26:28

34:34

30/m/242#/5'8"

41 minutes

Need to really improve my running as it slows me down the most.

"Michael"
As Rx'd
Military sit-ups
800's on treadmill @ 0% incline
Time: 21:03

6'5" 215

24:45

Was shooting for sub 25min, so I got it. Back extensions and situps were abnormally slow and broken up. Think I still have some hesitation since my back injury. No pain...just slowness.

Great posts all around. It looks like Allison has quite a following...And Robert is building a groud swell of support.

The tide is high my friends :)

GET SOME GO AGAIN

Just started crossfit about a month ago... need to build up strength but it's going well...

30 minutes.

Michael - 3 RNDS for time

800m run (on treadmill) (3:09, 3:07, 3:00)
50 Back ext.
50 Sit-ups (unanchored on AbMat)

Time: 19:58

Improved by almost 30 seconds from last time, however still about a minute behond my best time with anchored sit-ups.

Michael - 16:40 (pr)

Previous attempt 18:14

forgot to put down my vitals:

144lbs
30 year old male

first time i have done the Micheal. took me close to 25 minutes. damn ankle sprain and my out of shapeness...

m/33/205/3'11"
26:27 rxd

20.20

ran on track,
subbed a superman for each back extension,
sit ups unanchored.

22:15 rxd

33/m/210

Ran on a treadmill. Straight through on the first set, had to break into 25's on the second, 10's on the third. Unanchored towel situps. I hate this workout.

36 minutes

25.33

had to sub supermans for extensions. As part of a gym Redo they got rid of the GHD!! I was upset and told the staff so. Hopefully they will bring it back.

Overheard in the gym, "Yeah they are getting all this great new equipment. They are even getting a Smith Machine!"

When you work out at another gym you get to be a CF evangelist- I love it! I also love being the only person in the gym dripping with sweat from my workout.
CF is amazing!!

23/M/162

dynamic stretch + hand walking + MCFWUx1

onto :
"Michael"

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

38:51.84'

Compare to 070919:

31:03.09'(PR)

Well not much to say... hasn't been recovering properly this week, work.... gotta keep the head up tho

ah'ou
ah'ou

31/F/158/68"

5' bike, cfwux1 (-situps, back ext.)

32:50
subs: row 800m (orthotic issues), and makeshift GHD situps on bosu ball and feet tucked under weight rack. (the GHD is not really that stable, but i did BE on them.)

this is an increase of 4 minutes!! however, last time i did supermans and situps on the floor. someone said a couple weeks ago that they always sub rowing for running and how they believe it adds to the difficulty. today, i agree 100%. my back was toast and that little extension with each pull made it so hard to sprint. i really do like this workout, though. so much harder than it looks!

ck

m 32 190

as rx'd 17:24!

Didn't really time it but all BE's and Sits were completed in a row.

m/31/185

23:42
the run was a little farther than 800m due to the distance I ran b/w the GHD in the gym and the run course outside.

cfwux2

As rx'd
24:06 over a minute faster than last time.

???????????????????????????????????

31 minutes (PR) by NINE minutes....killed it.

As Rx'd 22:30
BW: 205

21/M/160
As RX'd
28:22
Back extensions are definitely the thing slowing me down. The fact that I did them on a park table outside in the rain probably didn't help :-)

M/45/180
CFWUx1
BWU
Rx'd 22:19

19:58

Bad day! time 31 min

M/39/188
As RX'd (ran on inside track)
26:32
Man that was harder than I thought it would be. Been CFing for approx the last month and love it. I am sold. Great interview by Allison - super job.

Well, it's usually a bad day for me on this one I guess.
35:49, last time 36:11, before it was 40:11.

Subbed Good Mornings for Back Extensions

M-28-180

23:20

26:06

Previous = 30:25
Previous = 29:00
Previous = 32:42

Charity-
18:45
runs outside

27 m 215lbs

Around 21min had a timing snafu. Good thing I checked the time before I started working out today some loaf steped on my stop watch at the gym while watching me CF.

M/22/75 kg (165 lbs)

My first one!

23:38

m/22/185#

CFWU

"Michael"
23:52

Back ext and sit-ups done on glute-ham. I think I could've broken 20 mins if I didn't go out until 4am the night before. People in the gym knew they would need to keep an eye on me when I moved two ellipticals out of the way to make a clear path from the glute-ham to the treadmill for a speedy transition. These poor big box folks don't have a clue!

31 195#
couple dynamic stretches for w/u
then, as rx'd 15:06 run felt good but recovery beers felt better!

39/M/210/6'1

Workout got screwed up at commercial gym
1/2 mile @ 6.5 mph
BE: 40/30/25
SU: 35/25/25
28:30

Tim:

21:45

23/M/6'2/218
800m run on treadmill 1.5 incline

as rx'd 33:06:(

Slow, but I work out at Golds Gym and I made the mistake of going during the busy hours so I had to wait a min or two to work in with a guy on a back extension machine. Then he had the audacity to look at me with disgust when I was struggling with my last 50 back extensions. If he only knew...

33/m/5'9"/186

as rx'd 28:57

The run was a little rough today.

23:52

subbed 1200 meters bike for each run

26:20

next time full prospect park loop plus

As rxd.

27:04

The Sit Ups were ugly

192#

20:55 as rx'd

16:04
Ext and sit-ups on stability ball.
Great Workout!

46 / 171

as rx'd on the treadmill at 1%

21:19 PR by 35 seconds.

After my horrible performance doing pull-ups over the past two days, this was very good to get. Finished with a set of 11 pull-ups.

as rx'd
27:21
treadmill running

26yom175

25:18, all on GHD.

Being a crossfit nonconformist for some reason, maybe I am being lazy.

pre cfwu 3x15

3 rounds of .33 miles 30 1 pood kb swings 30 be 30 sits
total time 20 minutes and change

post making deep dish pizzas for work food night

m/23/195

26:18

First Michael. The back extensions were what slowed me down the most. I was reduced to doing sets of ~3 on the last two rounds.

subbed row 1000m for run
31:28
all on GHD

CSFWU x 3
Elliptical 5 minutes

Completed on a Treadmill
21'41" Today New PR
25'19" on 9/20/07

23m/191
Michael as Rx'd
19:19.84

As rx'd. Situps were GHSU's.
25:25.

m/40/157
24:33 pb

36 yom, 175
19:41
1:30 slower but did unsupported situps

39/m/190

last time: 3 rounds of 800 m run, 50 good mornings, 50 anchored situps - 28:18

this time: 3 rounds of 800 m run, 50 back extensions, 50 unanchored situps - 29:37

I still see this as progress because the extensions were much more difficult than the good mornings were, and the unanchored situps added time as well.

M/37/176

As Rx'd

28:27

4 minutes better than last time, and about same as PR. Back extensions and situps getting better, but still the weak link

m/30/178

As Rx'd 28:32

Last time was 9/24/07, and time was 31:29 not as rx'd, so big improvement!

My first repeat workout.

Today: As Rx'd - 25:38

070919: 31:05

M/22/150 cfwux3 (1 round afterwards)

Runs on treadmill: 23:30

Runs on treadmill 21:50 as rx'ed.

As Rx'd: 21:16

Jeff-@ work
subbed 5k row.
PR-19:31.7
Damper on 4

37/M/164

27:58 as rx

Last time was 28 minutes and scaled it to 35 extensions and 35 situps

26:32 on t-mill @ 8 mph
26:51 on trdml at 8.5 mph 9/19/07
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 125, hr max 169

ll @ 8mph vs

3 rounds of
800m Row
50 BE
50 SU

32:12

27:34

F/46/115
28:01 - 1.5 min slower than last.

Hey any crossfitters in southeast Alabama area?
As Rx'd - 25:08

27 yom

193#

24 minutes

Subbed 200 Double Unders for 800M
24:46

21:25 as rx'ed
used decline bench for situps, this time, which slowed me down, I think. either that or i miscounted last time, cause I rested less and ran faster this time and ended up almost a full minute slower than before. boooo.

Age 51/BW 250# subbed 1K row for runs/50 back extensions/50 GHD situps (25 touches/side) = 37:29
Good Luck Robert, Semper Fi.

32:05

Rowed 1000 meters per round instead of run

Situps on the GHD took forever.

20:54

23:29
2min11sec faster than last time.
This one always makes me feel sick afterward

M/50/165
Just getting back into CF after mostly laying off since PCS in Aug.

3 rd. mod CFWU

WOD: 39:24 - Sub'ed 880s on treadmill for 800 mt.

Butt sore from all those situps in sweaty sborts.

27/M/165
3x Mod CFWU
23:13

posting late

19:49
runs on treadmill
situps on decline bench
BE on roman chair

26/M/185

As rx'd

25:05

30/m/142/5'10
As Rx'd
24:02

44/M/154

26:57

Ran on the beach- approx 800m
BX between 2 huge drift wood trees.
Had to wait for dog to drop a pud also.

19:43 as Rx'd.

Was shooting for 25:00 based on other posts. Stoked!

Helpful hint: I often fret because I have no back-extension apparatus. Today I discovered our overstuffed couch, with an ample arm to drape my body over. Add one son to hold my feet down, and the couch becomes a pretty good tool for back extensions. Just lay on the couch with your hips on the arm and your upper body jutting over it. Then crank away.

as rx'd

~25 min (no stopwatch, had to use clock on wall)

22:32

36/177/M

as rx'd

27:10

18:37, back xts on swiss ball with feet under bar.

Huge PR for me, last PR was 22:43.

27:25

Previous time: 40 mins (Aug 2007)

29:56

All GHD situps (first time)

slowed me down a bit

M/27/190

21:12
runs on treadmill. all situps feet anchored, arms crossed across chest.

3X
800M
30 Good Mornings (45#s)
30 Knees to elbows

27:10

Raz 175#/M/35

18:53 Rx'd

30y/M/205/6'/USAF

CFWUx3

As Rx'd: 29:59

27:18 Rx'd

Hey Everyone! New to Crossfit 27/female,Halifax, NS traditional, old school bodybuilder-loving these workouts!

33/M/215#

CFWU x 2

23'49"

Did not go very hard, I was poop'd!

i don't know how it happened, but I really did the wrong thing on this. I did five rounds of 400m and 50 situp 50 back extension.

so I really have no idea how my time compared to before. weird.

M/36/217#

800 m on treadmill, 2.0 incline
50 back extensions
50 knee to elbows
x3

44:30

knee to elbows is a lot harder than reg situps, and slower

15:57 (PR)

decline sit-ups with feet anchored
runs 8.3-9.0 on treadmill

HUGE PR for me today. I must have looked like a fish out of water on those back extensions and sit-ups. Someone actually joked that I must be snorting something before my workout. ha. I said crossfit baby!

pre: Mod CFWUx1
post: fighting off pukie and some light stretching

46/m/240

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

time = 42:17

skipped, sick

34 M 195
As Rx'ed
23:15

JB 28:15
KC 28:50

Catching up on back WOD postings:
September, 2007:
Michael --
Row 800m
50 BE
50 GHD situps
25 1.5pood kb swings.

October 28, 2007 to follow

23:44

As RX'd

23:51

Could Have Done Better

Sorry Rob.

27:41

26 yo male 185lbs

as RX'd Time: 19:57

Back from gym. Here it is:

Michael: 3 rounds of
--Row 800m
--50BE
--50 Situps (half knees to elbows; half legs-in-air crunches). Avoiding GHD until knee is 100% (tight quads the culprit)

22:58

CFWU: 3 rounds, sets of 10.
Chins, squats, dips.

Michael: as rx'd
3 rounds of
-run 800m
-50 sit ups
-50 back extensions (20 side extensions/30 straight back) due to equipment crowding.

21:22

37/M/195#

23:04

subbed 1000m row for 800m run, supermans for back extensions.
~24:00

20 minutes (PR)

subbed w/ 35reps
31:47

asthma jumped up and choked me on this one.

25:47 as rx'd

Lower back gave out after the first set of extensions. The last two sets took forever.

PACK
3 ROUNDS
800 METERS
35 BACK RAISE
35 SIT UPS

29:17

28/m/170 5'6"
34 minutes

500m row

WOD:
17:19

sub'd 2 minutes of jump rope for 400 meters
everything else as rx'd
21:02

Did this 4 days late.
First 2 rounds did ham glut situps, then last round abmat.
24:06
Runs 3:16/3:36/3:47

31/m/190

Around 23:00.

Treadmill.

Done 10/29
Multiple different sit-ups types, back ext on ball, TM

21:59

m/36/200

as rx'd
21:49

26/m/151/5'6"

25:26

37 minutes

Little sick this morning

23:00

26/m/198
rx'd
25:41

24/m/170

26:58 as Rx'd

sub'd a dozen trips up and down the stairs
GHDs( touching the floor side to side )
back extensions
24:34

So I've been hearing about this video all weekend and finally got a chance to watch it.

I think the people complaining should make an appointment to have the stick removed from their ass.

Start = 2023 Finish = 2101 (39min)

This one didn't set in till 2 days later. Brutal!

mod w/u
did 1/2 Michael re ref'ing soccer game after
3x(400m,25 be,25 sits(abmat/anchored))

15.04

CFWUx2
33 mins

WU X 2

:23::17

29:08, did sets of 30 back ext (lower back still iffy after injury), ran on treadmill

26:32

26/m/195

26:32 a minute slower. damm

Ryan: 23:11
Al: 23:27
J.J.: 26:10
Taylor: 26:16

m/36/180

BrandX scaled (pack)

800m run (treadmill)
35 x back extensions
35 x sit ups

Had to pause workout (and stopwatch) after first round to put napping 2 yr old back to sleep, thankfully only took about 3 minutes.

time: 24:02

Got home from work tonight and still felt a little frisky. Ran a mile and then did 50 PU's and 50 squats. Didn't time

This was my second time working out today

f/35/140

BrandX scaled (buttercup)

400m run (treadmill)
10 x back extensions
20 x sit ups

time: 29:26

34/M/170

as rx'd 26:12

approx 22:30

sub'ed good mornings for back extentions

25:50
wu=hard elliptical level 14 hills 35 min
be on swiss ball, su's 1st round-rollups, next two anchored AF with pad at small of back

CFWUx3
-800-meter runs on treadmill (0.5 miles; speed=8.9; 6:44/mile)
time = 20:29

M49/195#

Warmup: 5 minutes C2 row 30sec easy/30sec hard watts: 200/200/275/350/400+ + CFWU

WOD: 24:22

Notes: Performed 071030 at Boeing Rec. Ctr. Indoor track 5+1/4 laps = 800M. Run times: 3:15, 3:23, and 3:25.

Age 36
BW 182

CFWU 2x15

21:56 vs 24:39 last time

23/M/199lb

28:58 treadmill

30/M/200

Bike to gym

CFWU x 2

Retarded:

Subbed 400m row instead of 800m

15:56

Slow and fatigued either way

sub'd supermans for back extensions
I had to take a lot of breaks but finished it all

55:59:31

Three rounds for time of:
Run 800 meters
50 Back Extensions 25/25
50 Sit-ups
+a few cleans
Post - 27:13 pr by :17

9999999999999999999999999999999999999999999999999

TSCHANZY 45 YOM 5'9' 173.5 LBS

20:45 AS RX ON TREADMILL, NO BROWKEN SETS

9999999999999999999999999999999999999999999999999

23:57

Done on treadmill, lost some time when it didn't start right away....

20:51 - Avg HR 150

Compare to 9/25
20:31 - Avg HR 144

38.M.195--Syracuse NY

As rx'd: 16:04 (Pr -0:39)

19.59, as rx'd

46yo/m/167lbs

As Rx'd 27:46 30 seconds slower than last time. I really was wanting to get at least 25 minutes or less time. Running is still my weak link after 2 yrs.

1st round 9 min
2nd round 9:30
3rd round 9:16

I am either 1 getting old and slow, 2 working too many long hours or 3 I had too many adult beverages last night.

Meyer Pr 22:21
G- 24:49
E- 26:40
P - afternoon 27:26

34 M 182#

27 minutes. First set of situps straight through. Last time I had to break them up 20-20-10. Third set with hands sliding on the floor.

treadmill, hanging leg raises, and be's
@ 32:00

24:45 as rxd outside

16yom 160lbs 5'8

3 rounds of
800 meters
50 back extensions
25 situps
25 while on your back you lift up your legs to 90 then lower to foolr,repeat

20:56
A good workout for me since I have golfers elbow from so many pullups

as rxd

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

25.06

History;
8/17 35.57
9/19 28.11
10/25 27.19

as rxd

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

25.06

History;
8/17 35.57
9/19 28.11
10/25 27.19

cfwu then

michael

26:45

last time was 33

good improvement

CFWU x 3
DE Upper

WOD As Rx'd
27 min

1st CF ever! m/28/250

27:30 as rx'd.

27/m/225

31:55
sub 45# good mornings for back extentions