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
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