Recovery... finally

Got in a mini-struggle at Primal Fitness today. Fran. Lovely fun for 3:38, followed by an ecstatic floor flop. What a totally awesome gym. I think we should LIVE in old haunted decommissioned fire stations.

I missed Crossfit.

I'm all moved in to my apartment.

Semper CrossFit.

I am so happy I can do this one even though I am traveling
first fran today 11:50
third week of cf

I dont own the proper equipment for back extensions..does anyone know any goood substitutions. When I do the CF w/u I just sub in good mornings, but im not sure if those are the right exercise for optimal results, but I guess you have to work with what you've got right? Also, if anyone has any good subs tips on form would be greatly appreciated even if gm'ings are the right sub I dont know if I am doing them correctly

Also, tomorrow I am going into Newark for my first ever Habitat for Humanity I get out at 4 o'clock if anyone works out in that area or any surrounding areas and want a partner for tomorrow I'll bring my workout gear if someone wants to contact me

my cell number is (908)303-5752....hit me up via text because I'll be working construction I guess all day

Nice interview Robb. Glad to see you back in the CrossFit world. Insightful as always.

Inspiring video find-of-the-day:

http://www.flocasts.org/flowrestling/speakers.php?sid=387

Never heard of Wade Schalles until today.

"Imagination is more important than knowledge." -Albert Einstein

So Robb Wolff has been rehabilitated? That's great! Does this have anything to do with Coach's being sent away?

anyone know what the zone blocks of a slice of new york city pizza break down to? you can only find info for like pizza hut online it seems...

I don't really feel like doing this workout today. I'm going to do 30 manmaker burpees for time instead with no CFWU. Wooh!

This is a mighty disorienting WOD, but I love it.

Robb, good to see they've let you out of the portapotty. It gets awfully smelly in there.

#2 Spider Chick

Welcome to DC. I work in the city, and live north towards Baltimore. Hope to see you around.

Looking at the Crossfit programming article, I can't remember the last time we had to practice a handstand for 45 minutes. Or do press to handstand. Next time I see a work out, what move should I substitute the press in for?

Maybe 30 press to handstand for time? Or 400m of press to handstand and roll out? And on that note, why not have 100m handstand walk as a workout?

(I wonder is I am going to regret saying all this)

off week, will resume 19 Nov 07.

Spider Chick

Welcome to DC. I have an affiliate in MD (Crossfit Extreme Fitness) just outside the city about a 20 min drive. Hope to see you sometime soon!

Enjoy the time with Tom and Jesse and crew they are all great!

Judd

I just wanted to give my .02 on CF...
After spending the last 2 years training for, and competeing in Ironman Traiathlons, I have been doing CF rx'd for the last 3 weeks. After just a couple of weeks I feel fitter, stronger, more flexible, and generally more alive then I ever did doing triathlons.
I look forward to every workout with fear and anticipation. I completed yesterday's fran in 4:28 and was spent.
I am a true believer, and just sent in my application for affiliation. I wish everyone new what we know. Pass the kool aid...

Now on to Michael. 3,2,1...go!

Good to see you back Karen! Great time on Fran.

The video was great. I was first attracted by the brutality of the workouts. What hooked me however was the science and the simplicity of what was offered. Like Robb, I too enjoy the nerdier side to CF.

Robb Wolf saved my life.

Nice interview. I don't know the science behind a lot of it, but that doesn't make it any less interesting. The bits and pieces of the science that made any sense to me, are the ones that really got me interested in pursuing CF.

This isn't just a "lift weight. get big." thing, and only the select few who really WANT to take it in are able to understand that.

It's not just elite fitness. It's an entire elite mentality. Again, great interview.

Rob, wicked interview. Can totally relate to being drawn in on the "geek" aspect. It was reading the CFJ trial issue - "What Is Fitness?" - that got me hooked. Brilliant indeed. There's such beauty in a clear definition. Especially in that defining fitness so also allowed the clear identification of the problem - traditional, mainstream training - and a robust solution - the CF prescription.

Of course, not just the intellectual appeal drew me in, but the sheer possibilities for realizing human potential. And once I "got some", it became clear that this is, indeed, what it claims to be. And more.

Thanks for being part of the evolution, Rob, Coach, and everyone else.

Another great interview, as always. It was interesting to hear about some of CF past. Thanks for the history lesson Robb.

Fran 9:31 (PR by ~14 seconds)

Current WOD programming is quite different from what is described in the article.

Here's a classification of workouts for the last couple of weeks. Note: this is a reverse chronological listed, so start at the bottom and work up.

Two element (MG), or Three element (MGG) for time
Two element (GW) for time
Rest
Three element (WWW) for time
Two element (WG) for time
Three element (GGG) for rounds in 20 mins
Rest
One element (M)
Three element (GGG) for round in 20 mins
One element (W)
Rest
One element (W)
One element (M) – but NOT LSD
Three element (GGW) for time

Robb & OPT, it's great to have you both back!

Robb, great interview, I would love to see the "director's cut" version attached to a CFJ article! Your CrossFitLive podcast is what convinced me to try the Zone (and I'm still working out the logistics of implementing IF effectively with my schedule...that will be up soon enough).

My conundrum for tomorrow is which workout to do: Michael or Fran? I "competed" in a Powerlifting competition on base this evening, so skipped Fran. I've got a 1.5-ish mile Across the Bay swim tomorrow morning too. I don't see myself skipping 2 CrossFit workouts in one week (even though I did do some major resting last week), so I feel like I need to get back on schedule tomorrow, one way or another.

As much as I love Fran and would love to try for a new PR, I would like to think that I'll PR on Michael as well since I have more confidence in my 400/800 abilities now AND I didn't get to do it last time it came up...Hmmm....

- Alex

unfortunately I couldn't tackle Fran because I went home this weekend so no gym to work out at. I can go do Michael at my high school track tomorrow though so that'll be fun I'm sure.

22/m/180lb

I just got back from the powerlifting competition at the gym down here in GiTMO. it was sort of like a CFT. three attempts at three lifts (back squat, deadlift, bench press) There were no weight classes. The scoring was based on a percent of the lifter's bodyweight. None of us GiTMO crossfitters won but id be surprised to see any of the winners take us on helen or fran or even one muscle-up. but I did break 2 of my PRs.

BS: 245 / 295(prev PR) / 315(PR)
DL: 315 / 345(prev PR) / 385(PR)
BP: 185 / 205(f) / 205(f)

i wouldve tried for 200 when i failed 205 but in the rules after attemting a weight, you can't try for lower than a previous weight.

Oh, forgot to ask...

Michael "on paper" calls for "Sit-ups" but in the video w/ Brendan, it calls for GHD Sit-ups. Which is it? I generally subscribe to the KISS method, and do the WODs as written. But with this one I'm confounded...granted, that hasn't been too difficult to accomplish as of late.

- Alex

Robb Wolf you are one badass "geek." It was a pleasure to finally meet you a NSC. I will be hittin you up for some tips when I start the metabolic diet.

#25 Nate (aka NOTW),

Hahaha! It looks like we're taking over the joint. First at the PL Comp...with all the CrossFit shirts running around, and now on here with back-to-back posts. Great work today brother, you let out all the stops tonight, that DL was INSANE!

See you at Across the Bay in the morning!

#6 Infidelsix

I really loved that video clip. Thanks. If you like that philosophy then check out the book "the magic of big thinking" by David Schwartz Ph.D--dynamite stuff.

I have a question. I was looking at wikipedia to see if there was a crossfit section yet. I found it. However, this quote has me confused.

"Up to 80% of those who begin the program at CrossFit gyms drop out within 60 days."

Is this written wrong? Should it say "Almost 80% of those who begin the program at crossfit gyms drop out of their globo gym."

Or at least some variation of that? Do we really have an 80% attrition rate?

I love the "Michael" workout! This was the very first (and probably only) workout that I beat the Warhorse Trio in. Timmmmy I am going to smoke your time today, BRING IT! And P-Blank from a land far, far away, we miss you brother but worry not I am gonna smoke you too!

Ugh - Fran w 100lb thrusters in 9:12

Why does everyone try to strike up a conversation when I put the barbell down? Get out of my face! I'll get inside your face!

Ugh... substitutions like mad (50 squats instead of 800m run, 25 GHD situps since I wasn't sure what sort of situps were required and I sure can't do 50). Still took me 30 minutes with lots of breaks--but at least I got the volume done. Bleargh; my lower abs will be putty tomorrow.

Hey Rob it was great to meet you back at the Cert. keep up your Italian studying and let me know if you need help with it

I found a Concept II Model C rower for sale on CraigsList for $699. The price seems a bit steep for a used erg, what's a fair price for one in good condition?

20:51.1

3:00a.m. is no time for running but did pass the time since I'm at work until 6:00a.m.

Did Angie this morning with a mate I climb with-had to do the pull ups on rings-ouch-coulgn't kip-a rubbish 27.06.

#30 Kane

I am not sure what you read or where you read it, but let me attempt to clarify what I think may be the misunderstanding.

80% of those people that join gyms, never use them. GYMS=globo gyms. Bally's, Golds, planet Fitness as well as your local IRONFIST HOUSE OF STEAL gym. That is what those gyms rely upon.
Coach gave a great lecture that explained this in detail. Paraphrasing, We, as personal trainers, as owners of affiliates, and globo gyms are in two completely differetn businesses. If OUR clients do not show, we do not eat (drastic and exaggerated, but you all know what I mean). We rely on client retention. However, glob gyms rely on those who PIF (pay in full) and never show up again,and those who continue to pay their monthly dues and never use the service......OR 80% of those that join glob gyms. They rely on lack of retention. Those gyms, as large as they are, are no where near equipt to have all of their members use the gym, they would be overcpacity, ALL the time.

Their business is lack of retention and them not showing up.
Our business is results oriented, therefore, we NEED them to show up.

Your info was two ideas mixed into one.
Hope I helped!

#2 Spider Chick....welcome back! I have been wondering where you were at!! Welcome Home!

~J~

~Train Hard or Stay the F$#@ Home!~

PhirePhighter,
Hard to say really. It depends on whether you're buying one that was in someone's home or whether it was heavily used in a gym.
If it sat in someone's home, take it at this price.
Think about buying a new model D. They are pretty cool and the monitor has neat pace boat option. Only another $150...

I AM FEELIN' THE LOVE (sniff, sniff - you love me, you really love me!)

Thanks to everyone for their responses yesterday. J roCK, average joe, Jake, Stark0311, and bingo all really helped with some crazy good info.

I guess I need to start lurking on the Forums now!

I am traveling, this this WOD won't get blown!

To quote Spider Chick "Semper CrossFit"

Correction! I had a blonde moment. It was Diane, not Fran.

Fran is much nastier.

#40 Grantonio_FL

Cheers bro! I think that the most important thing to remember, above all that was discussed yesterday (other than safety) if TO STAY AT IT!! Keep a posisitive PMA (positive mental attitude) and trudge the road of happy crossfit destiny!

~J~

~Train Hard or Stay the F$#@ Home!~

I just had one of my newer clients do "Michael" for the first time! Coming back into working out after recently havin a baby...

Heidi- 27:30

GREAT JOB GRL!! Way to push through the pain! Only way to wrestle a bull, is to grab the bull by it's horns! WAY TO GO!!

~J~

~Train Hard or Stay the F$#@ Home!~

As Rx'd
Jim 48/M/170 27:04
Gary 50/M/205 29:52

ah man I knew it. The first time I've had a workout that I could go back and compare to another one just like it and I'm not going to be doing it.

I'm going to be taking the CPAT today so I'm taking the day off. The CPAT isn't that hard but I'm going to go at it full force and try to beat my last time.

John

Xfit FOB Warhorse (Unofficial)...we miss you Pat B. 18:49 (my aching back...)

bw: 190ish

Subbed 800m elliptical and 65# good mornings.

Time: 18:28

As rx'd

17:03

Early workout. Used treadmill.

GO BLUE!!

Two of my other clients just did the WOD.

LARRY IS 65
PRISCILLA IS 61

Larry: 25:32
Priscilla: 25:52

Hellova job guys! You REALLY are animals, and as you may see, alot of people will attest to that!! Kepp up all the great work!!

~J~

~Train Hard or Stay the F$#@ Home!~

Three rounds for time of:
Run 800 meters (13km/h on treadmill)
50 Back Extensions (Broken 2 sets)
50 Sit-ups (continuous)

TIME:24:30 (oct 26 mins, sep 31 mins)
Good WO!!

Spider Chick is back hooray!

27/m/6'2"/191#

19:55. What a bear

PhirePhighter -

I own a 13 year old C2 Model C with around 2 million meters on it, which I consider light to average for the ownership time. Other than corrosion appearing around the top of the fan/flywheel vent, it is in excellent shape.

C2's are extremely well built, and comparatively simple machines. Even better, the C2 sells parts and tune-up kits that economically replaces wear & tear parts. After 2MM meters, I've oiled the chain, but done nothing else.

The point here is C2's tend to hold their value because it is so hard to remove functional value. They just go and go.

If it is clean and maintained, $699 is a deal. As mentioned above, if there is really any question, drop the additional $150 and get a brand spanking new one.

Robb Wolf is the Real Deal it is Great to see him on the site.

Jeremy T.

31/M/163

Substitute WOD.

Run 12.3 miles.

As rx'd: 1 hr 39 min 30.6 s

Far outside of my comfort zone, but it's good to stress-test the system every once in a while.

Finally did the whole thing. Started off with military situps, unassisted and GHD back extensions. Went to good mornings at about 30 on second set. Finished GHD on last set.

Runs feel better, though I am fighting a cold.

Total time 33:39

Not great, but complete

44/177

A disappointing 25:33.

Just didn't have it today. Linda reared her head while doing the back extensions, 3 days later and the effects are still there.

Will do scaled WOD later today, either make up Fran from yesterday or do today's Michael. First, I have karate testing in a little while- my first ever! Just a lowly white belt so far. Let's see how practice, motivation, and dedication pay off.

Also today, like # 48 RTC...

M GO BLUE!!!

28:37 prev (31:04 & 28:24)

sub good mornings and anchored floor situps

F/40/149lbs

Deadlift

1 x 10 x 60kg
1 x 6 x 70kg
1 x 6 x 80kg
1 x 2 x 90kg
1 x 1 x 100kg
1 x 1 x 110kg (242.5lbs)

1 x 6 x 60kg (straight legs)

“Michael”

(3 rounds of 800m run, 50 sit-ups, 50 back raises)

24:30

Run on treadmill, 1%
Sit ups done bent leg, feet anchored
Back raises done on a Swiss ball, feet anchored

#8 bklynsteve

I usually go to http://www.nutritiondata.com/ to get breakdowns of the macronutrients. In the search field just type in pizza, there are 6 pages of entries. Still all are major franchises, but you might find one that is close to the New York pizza you prefer.

STILL can't do linda OR fran due to sumo dl soreness on tues WOD
can hardly wait though
I get it now as to how to truly scale. Even though my form was good on the sumos, I could only get 3 75# thrusters at a time I was too caught up with trying to do it as scaled and was dissapointed I couldn't do the rx'd womens weight

from reading all the great words of advice and encouragement I hit me that I need to drop my weight in order to avoid broken sets and to get keep that heart rate up.

A day does not go by that feel so truly grateful for this community

And to quote j ROck, it doesn't have to be fun to be fun, hehe

sailorcrew

don't worry about it mr. sub 4 fran. they can't all be PRs (or can they?). this workout is a killer for me. the back extensions seem to suck away all my running power. time for you to do a new barbara though. check out logsitall.

looking for some insight here....did 'Fran' yesterday with a time of 8:00min....a buddy did it in 8:15min....I paced myself and he went all out from the start and had trouble in the end....both had an awesome workouts and were seeing stars after...Which is the better way to train when its for time ? All out from the start or somewhat pace yourself...pls advise...thks

35/m/70/177
WOD "Michael"
24:37 including about 3-4 minutes between the track, backex and situp areas @ the gym

24/m/199
24:13 w/50lb good mornings...PR by 2:33.

as rx'd 22:05 - still taking it easy due to sickness

#62 Gina Johnson

Oh how I would love to take credit for that statment, but it is Coach Glassmans! However...
you are right,

IT DOES NOT HAVE TO BE FUN TO BE FUN!!
-Coach Glassman

~J~

~Train Hard or Stay the F$#@ Home...(cause this may hurt a little bit!)~
-~J~

Michael on a boat
1000 mtr row etc. in 33:18 min

have fun, johan

#63 reco

First of all, seeing star, providing they are not black spots versus white, black spots being the sign of a stroke, is fine, and most of us see stars. This is simply a sign of elvated blood preasure/hypertension due to intense work.

Secondly. Is it better to go hard out of the gate and tap out towards the end, or go easy in the front end and all out at the end. Good question. The main thing is to maintain as much intensity as possible throughout the workout. Each of the three metabolic pathways( Phosphenogentic, glycolitic, and oxiditive) will increase over time and will increase as you continue banging away at these WOD's. Here's an idea though, try it both ways, then try it again the first way (of course with day(s) rest in between) and each time try to beat the time last done. You may find out which pathway is stronger by doing this, and if not, then you are continuously driving harder and harder to beat times and will only yeild positive results from such action.

There's my two cents!

~J~

~Train Hard or Stay the F$#@ Home!~

46 196

as rxed 17:45

Michael:

31yom
5'10"
175#

1st time doing it, 14:51.
i can run a sub-5:00 mile so that definitely helps!

first week of cf:

2 rds as rxd 24:45

wow I'm outta shape!

26:14

NYC Pizza - Zone Question for brklynsteve..

My wife and I have debated this at length, as she turned me onto the zone years ago. Essentially, one pepperoni slice is ok. Of course more is pigging out because the slices are huge. The way to translate your average nyc slice to a diet, is to just find a "large" slice as a choice, because essentially, all NYC is, is just a really big slice with toppings.

Michael as rx'ed 22:25, PR since last time of almost 3 mins!

I was annoyed after my poor performance yesterday on Fran, so today I went for a Bench Press PR after today's Michael, and got it by 10 lbs: new PR 215 x 1. That's without doing any extra benching since the previous attempt aside from the WODs.

Does anyone notice that they perform worse in cold temperatures? I normally workout in my unheated detached garage, where it's been in the 40's temperature wise recently. During yesterday's Fran I couldn't do more than 6x 95 lb thrusters without needing to set the bar down. Today in the heated Bally's gym, --after-- PR-ing Michael, the Bench, and some weighted pullup work, I hammered out 11 95 lb thrusters... I wonder if it was the energy level or the 30 degree temp difference that played a role....

Just some saturday morning musings...

Is this like yesterday: just one time through; run, back extensions, sit-ups?

or is it:
run
back ext.
sit-ups
run
back ext.
sit-ups
run
back ext.
sit-ups?
Thanks for any help

Time to make the donuts! Have to knock out Michael early as I've got a big game to watch today - GO BLUE!

I hate 800's... they are my least favorite event to run... i'd rather run double the distance in 400s or mile repeats. 800's just aren't fun.

We subbed Good Mornings for back extensions with a 45lb bar. Sit-ups were military "Hard-Core" style without feet anchored. I think this slowed us down, but we didn't have a.) anything to anchor against, b.) time to wait for one guy to go so the other could hold the feet., and c.) anyone else willing to wait around and hold our feet for us.

Jason: 22:55
Chris: 26:27

Again, Nick chose to go it alone, so we didn't get his time. Ed will be back in a couple days to start playing again.

JW

37/234/6'4"

28:40

whew! lost a couple more pounds (around the midline)

wod as rx'd-16:39 on opt 800m loop, new PR by 55 sec.
need to work on quicker drops for b ext and keep the rhythm going for the sit ups to get to 16 mins.
Thanks gaucoin & intent for the push.

Jason-It's your second option. 3 rounds of the triplet

Rx'd (i think)

26:24

treadmill .5 mile run (first two 800 at 1% incline, forgot the last one)
Back Ext: on GHD
Sit ups: full on floor, feet un-anchored

WU- 3x samsons, 6 pull ups (50 assist)

As rx'd 32 minutes.
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

30min

Sub'ed 20 GHD situps and 20 back extensions. It still took 21:20. My times never seem to improve on Michael.

M/28/205/6'2"

19:57 all on GHD rx'd

27:22

Running done on treadmill.

Not awesome but 30 sec faster than last time.

Did CrossFit Rockwall's WOD in the park:
Teams of two
AMRAP 20 minutes:
Walking lunge, 10 steps each
20 Squats
20 Push-ups

For the squats, one person had to be in the bottom of the squat at all times, and reps were completed tag-team style. For the push-ups, one person had to be in the top of the push-up at all times.

Ashley & Dustin: 11 rounds + lunges + squats
Mike & Richard: 12 rounds + lunges + 17 push-ups
Mary & JJ: 15 rounds + lunges + 3 squats

27/m/5'8/165
CFWUx3
subbed 95# good mornings x25 for 50 back extensions
did 4 sets though
18:14 for 3 sets (new PR)
22:46 for the 4th (still under PR)
kind of regretting not doing 50 god mornings... think i still could have beat my PR by about 2 mins
cant wait to get home and start doing some certs to see if i am doing everything correctly...

out from afghanistan...

CFWU x 2

Time as rex'd 24.58

50 seconds slower then last time.
Felt a bit tired this morning, think it had something to do with Fran yesterday and a hamstring issue. But no excuse I had to do it faster!! :(

oh, new PR by 4:49 mins for 3 sets

Time 26.01

run as rx'd
back extension "broken" but finished
sit ups as rx'd

Thanks for the kind works everyone.
Derek #8- If I've been rehabed it was a poor job! Didn't even notice the difference.

Freddy- You my friend are a BAD-ASS, I'm just a geek!

Luca- It was great to meet you...I started the response in Italian but it was going to take me an hour to figure it out.
Ciao!

Greg Everett- And now no donut is safe. Carne-Asada either.

M/22/6'1"/185

800's are the worst. Fran beats me up every time and water polo practice really kicked me in the groin.
As RX'ed: 17:04

I need to work on finding a consistantly fast pace on the run's, I find that I either go out to fast and die at the end of them or start out to slow and sprint the final stretch but am not as beat as I should be. Just something to work on. Hope I can break into the 16m soon.

Great job everybody

as rxed GHD back x, and anchored situps, 22:15
first time doing micheal with real back x, not hip x (just realized that by watching CF vid) Smoked my back. metcon needs to adjust to the central NY winter.
post: hunt

Michael - 15:53 (PR)

previous attempt 16:40

25:45 as rx'd

- 00:23 improvement

runs on TM 7.6, 8.7, 8.0
sit-ups on floor, anchored
back extensions on roman chair

WU .5 mi. walk on treadmill
WOD
30:51

33:07 as rx'd

in the gym. on the treadmill 1.0 incline

50 back extension at 45 degrees
50 crunches on swiss ball

30 minutes. I mean, that's piss poor. The back extensions absolutely smoke my hamstrings and I can't run. I suck again!

188# M 26

RE #27 Freddy C.

What is the Metabolic Diet all about?

17:34 on a indoor track about 300 meters.

Spider Chick that Fran time is amazing. You are awesome my wife wants to know how you do it.

as rxd 21:29

Did Michael and Fran back-to-back today. No time, although I think the Michael was a pretty good pace, the Fran not terrible but slow due to Michael fatigue.

"cynthia"

3 RDS
500 row
12 DL 185
21 box jump 20"

10:34

44/M/6'/185
TIME: 17:13 AS RX'D

DID TWO SETS OF 135 POUND OVER HEAD SQUATS AT 25 REPS PER SET 30 MIN AFTER THE WOD.

OUR DEPT. HAS MADE CROSSFIT THE MAIN CONDITIONING PROGRAM FOR ALL FIRE ACADEMIES AND GENERAL PT. THE WORD SPREADS.

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

Robb,

Glad to see you back.

For those of you who haven't seen him or his name, he is a very bright fellow, and a great athlete.

Jake # 76

When it is gets colder, it literally takes longer to get warm. No surprise there. Try a longer warm-up. If you haven't broken a sweat, you may not be ready to start the WOD.

Thanks Michael. 20:00, but not nearly fast enough to honor your sacrifice.

m/55/200

As noted before, can't run beyond 400 meters due to multiple bone breaks from my younger days so..

sub:
deadlift 95x25 (hamstring rehab from linda)
stairmaster level 13 3min
100 single unders
dl 135x25
50 sit up bosu ball feet unanchored
50 back hyper
level 14 2 min
200 single unders
dl 135x25
50 sit up
50 back hyper
1 min level 15
300 single unders
dl 135x25
50 sit up
50 back hyper

30:40

26/m/165
as rx'd 19:15. This seemed pretty slow, but I think I lost time waiting for treadmill to get to speed.

I forgot to post my intervl times, so I know waht I need to beat to get to 16 mins.
3:01 800M 2:21 back ext/sit ups
3:16 2:19
3:17 2:25
I need to puh the 2nd rd of runs a bit more.

Woooooo! Got my first muscle up today...finally!

Thanks for those instructional videos...i had an idea of the technique this whole time from just watching all the workout vids...but today i figured out what my problem was...and it wasn't a lack of strength nor was it the transition, surprisingly enough. it was my grip! my false grip was correct, but i wasn't holding onto the rings at the right place. but yea thanks for those videos, because every time i watched them i became inspired and had to go out and practice them. Good luck to everyone still trying to get their first muscle up. Don't be discouraged. They're not as hard as they seem! hahaha

M/34/5'9/166#

Michael as Rx'd in
31:49
Runs on the treadmill @ 2% incline.
Mixed up the ab work by doing the first round on GHD to parallel, the second on the AbMat w/ unanchored feet and the third on the GHD with full ROM.

Tinme: 24:04
m/45/176
Clarksville, TN

34/m/6'0/205

Michael as rx'd 30:35 min....took a little longer than last time due to lower back still sore frm deadlifts, had too break up the sets to complete wkout....

21/M/165

Subbed in 50 DU's for running because there was a craft fair in the field house (and I hate treadmills)

time: 13:54

wow just caught up on reading yesterdays comments. some amazing Fran times, great job everyone!

Freddy C- love that you tape your WOD and yell at yourself on the big screen. that's effin' awesome. You will get that sub 3 next time.

Robb Wolf- great interview! Dave has told me about you, how you guys first found crossfit; so it was really cool to see/hear/meet you in the video.

Stuck at the office all day, so gotta pass on Michael. Been going out too much and half assing my diet, need to get back on track. anyway will make up Michael next week.

Took me a while to finish, but oh well... I did finish! Last time I cut everything short (I think mike was my 3rd WOD about 2 weeks ago).

This time I finished, and I met Mr. Dry Heave a little in the last tenth of a mile ;)

46 / 171

did runs outside

as rx'd 22:18

"Michael" as rx'd.

Time 17:58 (last time 18:40).

Situps and back extensions on floor, runs on treadmill.

- OlliS

29/M/175

24:32

22:00

m/23/186

33M / 185# / WOD #202 / CFT 825

CFWU, then "Michael"

813 meter runs
BE and SU on new ProMaxima GHD--highly recommended--ouch!

24:12

M/29/168#

22:28

Using treadmill with +1 incline.

Michael has always been my worst performing benchmark workout for some reason.

Age=27
BW=28

800 m run
25 back ext
25 GHD situps
19:05 mins. Better time than before but still not completed as rx'd:(

3rd WOD ever.
28:35
subbed good mornings on round 2 and 3 with 45#bar as there werent enough GHDs for all of us...

I love that crossfit exposes my weaknesses and there's no getting around it. I wasn't out of breath, I simply could not sit up and had to break them down into fives by the last set.

Love it.

27:15 pr

25/m/170

as rxed 30:58

33:43, four minutes slower than last time but did complete as Rx's vs. extension on circuit machine and sit-ups on ball. So I'm happy.

Time 12:08 [Scaled: Run 400 meters, 25 Back Extensions, 25 Sit-ups]

37/M/70"/185

WOD as Rx'd

800m run at 8 min/mile pace on treadmill.
Sit-ups and Back Extensions done on Fitness Ball.

27:57

Previous 32:27

Alright Taft, you got me!
As Rx'd: 20:20 though it was 2 min faster than last time! P-Blank, where you at?!?

Michael on a boat (sub 1000m row)with the glute/ham machine.
30:51

23/m/160

As Rx'd: 16.22

Situps unanchored (killed my chance for a PR, but it seems to be the harder of the two choices, so I'm sticking with it for now).

25:07 as rx'd (PR)

3:37 better than my last time.

Second attempt at Michael:

3 rounds for time of:
800m run: 10.0 on treadmill
50 back extensions: 45 angle GHD
50 sit-ups: 1st round on 45 angle GHD (ouch!), 2nd and 3rd rounds Army style on decline bench

24:06, PR by 8:56

I felt great today, and I didn't have to run around my globogym between stations as much as last time, which helped a lot. I'd also like to thank the members of Pantera, Korn, and Slayer for the intensity boost during today's WOD. It was much appreciated.

16:01
Extensions and sit-ups on stability ball.
Runs on incline tread.

Finally did it in correct order.
27.18

Michael- 20:02 as rx'd

#102 Steve Liberati,
Without trying to answer for Freddy, I believe he is referring to the Metabolic Typing Diet. Metabolic Typing is designed to identify our own individual nutritional requirements based on our unique biochemistry. Generally speaking, each of us requires certain proportions and types of macronutrients and Metabolic Typing is designed to help you identify what those requirements are. Within that general outline, however, there are very specific guidelines regarding types of foods, quality of foods, eating & lifestyle habits, etc.

I have been following Metabolic Typing for 3 years now with great success. It is a very common sense approach to eating. If you have experience with Zone and/or Paleo you should have an easy time transitioning into Metabolic Typing and understanding the concept. A lot of the same principles as far as macronutrient ratios and high-quality foods but more individualized to your specific requirements.

Let me know if I can provide more information or answer any questions. More info can be found at www.metabolictypingdiet.com (w/f safe).

24/f/5'6"/148

Subbed first 25 BE of the first set with 45 lb good mornings. (waiting for the GHD to free up) Situps on abmat, feet unanchored.

33:30

23:18, actually a pr by 2 sec. Wasn't trying to go all out today, slowed the runs down a little, which helped me pound through the BE's and situps faster. Cool.

First run on my ankle since the sprain 5 weeks ago. I skipped the wod and ran 2 mi slow (15:00). It felt better at the end of the run than the beginning.

23/m/173

as rx'd 14:58

Did Fran today.
See Fran comments for subbed workout yesterday.

First Ever Michael/5th CF workout (dedicated)

Christopher (13/5'4"/105)
Rx'd Time: 21:04

Todd (38/5'10"/171)
Rx'd "Time: 21:51

The kicker is......My son beat me in this one. That little, little, it must be his cross-country conditioning. At least that's my excuse.
Oh my aching back!!!!!!
Pro

WU
1000 meter row
3:21.0 (GMT - PR in spite of a weak start!)
N/A (TMOE.pk)
CFWU excl sit-ups
15 reps (GMT - would prove to be my downfall)
N/A (TMOE.pk)

WOD "Michael"
28:55 as RX'd (GMT)
35:47 as RX'd (TMOE.pk)

Cooldown
OHS practice - 3x 18#/10, 3x 45#/10 (GMT)
8:47 - ~1 mile jog home (GMT)
Unknown (TMOE.pk)

I realized that last time we miscalculated the distance conversion from meters to miles, hence the WOD taking ~5 mins longer this go round. This was way more painful than last time so I think I may have overdone the warmup - I was still a little winded when I started the first round (FYI, when TMOE.pk and I do the CFWU we always do 3 rounds of 10 reps for ach exercise, I usually stretch first a la Greg's WU). As for TMOE.pk, he claimed to "see stars" and that he "can't see" around minute 21, but he toughed it out and got it done!

Too bad Big Blue isn't getting it done today...

Oh yeah, TMOE.pk and I took on Michael using the glute-ham!

no warmup

Michael -- 28:02. Replaced back extensions with weird little drinking-bird bows while standing.

“Meritorious”

30x HSPU +
40x Pull-up +
50x KB Swing @ 53# +
60x Decline Sit-up +
70x Burpee

23:35

I thought this would be easy--not so much.

20:24 as rx'd; PR by 0:24

GHD Sit-ups
GHD Back (Hip) Extensions

21/M/163
Subbed 1/2 mile for 800m

24 minutes. A new PR :-)

I was doing back extensions with a stability ball, which gave me a bit of a bounce. It definitely made the back extensions a bit easier.

28/m/186

50% week, so...

3 rounds of:
400m
25 BE
25 SU

12:00 even

29/M/6'4"/201#
Runs were 880m, subbed 1000m row for the last one.
Today - 31:23 (AbMat situps)
10.25.07 - 31:11 (mixed GHD/AbMat situps)
09.19.07 - 26:49 (mixed GHD/AbMat situps)

32/F/5'10"/154#
Runs were 880m instead of 800m (total of 240 extra meters!), but time
was only 16 seconds longer than last month :)
Today - 24:52 (GHD extensions/situps)
10.25.07 - 24:36 (GHD extensions/situps)
09.19.07 - 24:31 (GHD extensions/situps)

First "Michael" and 4th dedicated CF workout.
Paleo-Zoning too BTW.

Christopher 13/5'4"/105
21:04

Todd 38/5'10"/171
21:51

The kicker-My son beat me on this one.
It must be his cross-country conditioning, or at least that's my excuse and I'm sticking to it.
Oh my aching back!
Pro

31/M/190
cfwu x 3
WOD as rx'd 22:22

15:30 as rx'd

PB-15:21
GHD ext's and anchored sit ups
bwt-160
33 yom/5'10"

46 yo - 5'11" - 220#

No CFWU today

As RX'd - 23:49 Stability ball sit-ups and Back Extensions

Followed by:
1000m row + 25 Double Unders
750m row + 50 DU's
500m row + 100 DU's
A little slow: 21:47

18:22 as rx'd

38/m/178
19:50 as rx'd
subbed in GM's
anchored SU

25/6'2"/200

30:55

slow! had to walk around a giant globogym in san francisco. treadmill, back extensions, and sit ups in three separate rooms. can't wait to get back home to my gym early next week.

Comment #35, firefighter: $600 for a model C is high, $500 is more realistic. I have seen model D's on CraigsList go for $500. At that price I'd drop coin on a new model D instead.

Comment #35, firefighter: $600 for a model C is high, $500 is more realistic. I have seen model D's on CraigsList go for $500. At that price I'd drop coin on a new model D instead.

37/m/170

33:15 (PR)

as rx'd GHSU+BE
the only progressing slowly workout... GHSU are tough...

28:58

46 y/o male 152#
new pb of 20:12 previous best 21:13 - sub 20 is next goal.
ghd back ext/anchored sit ups
first goal was to complete all 150 B.E straight thru which was completed thanks to OPT's coaching. Did happen for the sit ups though except for round 1.
first round 6:04 finished round 2 at 13:13 so need to push harder on the 2nd round especially the run.

m 35
240
Michael

22.48 almost 30 second improvement from last time and improved my Fran by 22 seconds down to 6.38.

I have started the ZONE and work shifts. My schedule is four on four off being two days and two nights. The daytime is easy while working to figure out the eating and times but looking for some suggestions regarding the shift to nights and then sleeping and then another night shift then heading in to being off for the day after.

Any good ideas of timing would be greatly appreciated seeing that I will work out on my night shift. Thanks.

Mike

DNF. Back locked up during the final round of extensions and I couldn't finish :(

previous post should be I didn't get sit ups straight through except for round 1

WOD - 21:25. Last time was 22:08 I think, so that's a PR.

post -
3 rounds for practice
15 one arm ohs 45 lb. db
12 pullups
10 situps
6 hspu
superman hold

I forgot to mention that I used a glute ham machine for the back extensions and situps.

Subbed 200 single unders for 800m run. Back extensions on exercise ball. Situps anchored.
22:04

61/m/178/6'

Did "Michael" on wednesday as Rx'd 24:25

Caught up with "Fran" today,
sub 65# thrusters

8:29

10/17 time was 9:45.

m/37/6/167

3 rounds of:
~900m run
50 Supermans
50 Ab-mat sit-ups

Time: 22:26

Unbroken. Was able to shave yet another minute off my time. Still curious how this would turn out with a GHD instead.

23/F/142#/5'8

3 rounds of:
800m run
50 back extensions
50 sit ups

As Rx'd. 22:58

I loved this one! A little more up my alley than pullups, that's for sure.. but their comin.

"Annie"
11:59

19.30 as rx'd

m/17/140

this was my workout of the day with all the other poolee's and my recrutiers.
1 pull up 10 pushups 10 situps
2 pull up 10 and 10
3 pull up 10 and 10
4 pull up 10 and 10
5 pull up 10 and 10
5 pull up 10 and 10
4 pull up 10 and 10
until you get to 1.. then for running sprinted 400m 3 times and puked after the 3rd, everyone else did also, if your not puking your not working lol

M/24/158

Nice one today! Not too bad, considering this first week coming back of wrist surgery has absolutely obliterated me!

Michael, as rx'd

17:49, 1 minute above PR! Get some, go again!

as rx'd

20:17 NEW PR!!!

180/m/6'2"/20yrs old

M/20/180lbs/6'2"

Michael, as rx'd

20:17 new pr!

Ugh. Did not feel like doing this today. My running is horrible, so I halved everything.

3 rounds of:
.25 mile
25 Hyperextensions
25 Single-Leg Pikes/Sit-Ups (did as many as I could of the first one, then finished the reps with the last one)
Time: 16:43.07

Funny thing is that after trudging through this I felt great and decided to work on my rings. I just got them for my 25th birthday a little over a week ago and have been working to build my strength on them. Love them to death.

19:00
18 seconds longer than last time but happy with performance after doing Fran yesterday and Linda the day before (3 tough days). Ran outside and used 45 degree back ext/sit up's anchored

post hspu and pull up practice

42yom 186lbs

Still running behind. Did Fran today.

As Rx'd: 6:03

Thrusters on the 21s unbroken. Just took about 2-3 sec rest between reps after 18 reps in. Still struggling with kipping for the PU. I can only manage 12-13 reps. It's like at that point, the momentum is countering itself. I have to practice the kip a lot more.

Kipping properly will help me get out of that no man's land 6:00-6:15 Fran. Cheers

33:05
DRMs

2nd WOD ever...

BF and I did 2 rounds Michael as Rx'd. 19 minutes, could have done more maybe...

Subbed supermans for b.e.
19:54 (45 sec improvement over last time)

21.51, 45lb good-mornings, runs done outside.

Olivia:
21.50, 25lb good-mornings, runs done outside.

Thank you Lt. McGreavy for your service. Thinking about you during your WOD made putting in 100%during the 800's a tiny bit easier.
23:36 subbed good mornings, and unanchored sit ups.
JRock I love your .02 contributions!

Half of Michael

14:52

I was all excited to do all of Michael today (with rowing instead of the run), but during my WU I decided to only do half. My back has been really sore for almost a week and the situps in my WU were pretty painful. Oddly the Back Extensions felt fine. Next time though!

3 rounds
400m row
25 Back Extensions
25 sit ups

Did it! Had my first karate testing today, earned my Yellow Belt. Little bit of hyper-intense endurance, coordination, stamina, agility, accuracy, balance, and speed workout during the sparring portion. Proud, but also need to try to work out still.

32/male/167

26:38 PR

Quick question for you guys. Do you find that you get a better time if you hold back a little on the runs and save your energy for the back extensions and the sit ups?

Thanks

WOD #2

34:50 As rx'd

32/m/195

bw 170

15:41 as rx'd

treadmill @ 11.1

m/18/180/6'1

as rx'd ghd situps and back extensions
i never realized how much harder it is doing the back extensions horizontally rather then diagnolly and doing the ghd situps over 10 min slower then when i did regular situps n diagnol back extensions

32:25

3 rounds of:
1000m row
50 GHD back extensions
50 Abmat situps

R1: row=3:37.7 split=7:35.2 (3:57.5 core)
R2: row=3:53.3 split=16:17:0 (4:48.5 core)
R3: row=4:01.0 split=24:11.3 (3:53.3 core)

After 6 months of crossfit it's finally time to do some Starting Strength for a while. I hope to add 10-15 % to my CFT before the year is over.

So that's 3 days of heavy lifting per week. Any advice on how to train for the rest of the week? I'm thinking I'll do 2 light/medium metcons and have 2 rest days.

19:03

Situps on floor
runs on Treadmill

As rx'd 21:42

Run 800
50 RDL 65 lbs
50 Abmat situps w/ legs straight and weighted

32:51

ass drag'n today.

28 yrs , male, 6'3" 174#.

As Rx'd, 25:37.

Robb,

As a Seattle-area crossfitter, I have benefited enormously from the crossfit community that has grown up here. I really enjoyed hearing you recount the early "classical" era of affiliation; I'm grateful to your contributions in getting crossfit up and running here.

Thanks,
Mark

25:40

I didn't feel good today at all.

m/33/70/198

32:33
Treadmill

800 meter run, 50 back extensions on the ground, 50 sit ups x 3
15:36

I met pukie on my last sprint. Auragh!

Semper Fi,

Dave

sub'd 30# good morning (no hyper machine)
also suspect distance under .5 mi.

17:56

17:03 as rx'ed, PB by 40 seconds but I really wanted sub-17 today. So close.

After seeing Corson's awe-inspiring 16:39 I knew the pressure was on to do well today and I felt confident and lose going into it but I really needed to push the runs to a more uncomfortable limit. My back extensions were insane and it's the fastest I've ever done sit-ups (although I could feel myself slip on the carpet so I need a yoga mat) so I know I pushed really hard today and I'm proud of that but the runs, oh me those runs...

First round finished under 5:30 and just over 11 min at the end of round 2 so my last run must have been slow. I got off the BE at about 15:45, gotta get those sit-ups speedier!

Pre-WOD-specific warm-up with more hip/hammie/back focus plus sprints.
Post-stretch...

29 y0m 200#

As Rx'd used treadmill 1%grade
26:04

Gaucoin, OPT & Intent - nice work today boys.

Gaucoin, OPT & Intent - nice work today boys.

39yom/195

subbed GMs for BEs

23:30

m/31/235/6"5
26:35 (treadmill on a 3.0 incline)
tough workout

Age 35
BW 147#

As rx'd:

21:10

21/m/155

21:11, subbed straight leg deadlifts at 45# for BEs. I should've probably done good mornings, but I wanted to try something different.

24/F/130#

19:50 as rx'd
3min50sec improvement since 10/25

awesome work gaucoin.

Tanks, byes!!

Grappling practice
ROM's

WOD
:21::51

GHD Sit-ups are evil. Still searching for that Sub :20.

Get some, Go again!

SWIM: 1000 yards

Did Fran and Michael Today

Fran: 4:30 - was MUCH better than last time...almost passed out though

Michael: 24 min - a bit tired after Fran, was a good idea to do. Running is always the tough part

23/m/200lb
25:18

20:56 I cant wait for tomorrows WOD

as rx'd

6:39/mile or faster pace each round

TIME - 21:05 (PR)

25/f/5'2/128#

breakfast: run 35 minutes = 4.62 miles

WOD:
run 800m
50 back extensions
50 GHD sit-ups
time = 25 mins

I could just spit. I couldn't even finish SU's. Oh well. I'm improving.

39/m/210#/73"

Last time:
1/2 mile @ 6.5 mph
BE: 40/30/25
SU: 35/25/25
28:30

This time:
1/2 mile @ 7.0 mph
BE: 50/50/50
SU: 50/50/35
37:22

Sit-ups killed my time. Obviously need more milk.

Good job all.

28M/155/5'11" and 28F/109/5'2"
Sub'd supermans for the back extensions
we did everything at the same time except for the situps - we took turns for those.

37:35

d - 29m/175

29:28

runs on tread at 1.5% incline
ghd for back ext and situps

j - 33f/125

30:06

same as above

26/m/205

25:47 as Rx'd

1/2 mile runs on TM @ 8.0

43/6'1"/188

DAMMIT!! missed my goal of a sub 20.

as rx'd 20:09 (PR by about 2 minutes)

pre: chasing my kids through infratable bouncy houses and obsticles courses at my 9 year old's birthday party. harder than it sounds because they just aren't made for grown ups. what was i thinking?

post: cursing then stretching my lower back because it felt like a sack of concrete had been poured in it.

23F/135/5'6"

17:47

Did back extensions on the ground and situps with legs at 90 unanchored.

I loved it and did better on my run time than expected, which is always a plus!

should of course be "inflatable" but infratable does sound funnier.

29:06

2 minute warning with 95lbs.
14:11

24:07

my body is still crying from Linda.

m/29/185

About 33 min (forgot stop watch). All on GHD. About 90 sec walk from track to GHD. First time doing this WOD. Running is a big weakness.

Not feeling so hot after my first sub-5 Fran yesterday. Back extensions are the killer, and the lockup hurts my 2nd and 3rd runs. In any case:

As Rx'd - 30:20 (PR is 28 and change)

Runs are usually one of my strong points, but Fran has my quads hurting a little less than the 400m walking lunges a while back...

m/32/175lbs

"micheal"
r1=6:46
r2=15:12
r3=24:29
P.R. by 1:30 (previously run @ 9.7)

Run @ 9.8 on new treadmills. Very difficult broken sets w/ 0.05 mile breaks... two on r2, three-four on r3. I think this treadmill winds up quicker than old ones

44 yom and 283#

Runs on TM, sit ups on slight decline bench w/knees and ankles locked

37:38

M/1.72m/61.5kg

subbed 1000m c2 level 5
hypers on a swiss ball feet anchored.

24:23

Long layoff due to bicycle crash made this one hurt.

F/23/55kg

33 minutes...2nd day on WOD!!

subbed 3 minutes rope jumping for running
lots of high kness and single legs, strung together 9x DU

subbed unweighted good-mornings for back extensions due to lack of HGD

only 2 rounds today

M/37/160lbs/5'7"

21:34. had a call at work while doing this and had to stop and restart. Pain in the but when work gets in the way. But these workouts are truly helping me at work.

33/m/157

Substituted 45 lb. good mornings for back extensions. Everything else as rx'd.

Time: 31:23

as Rx'd
28:03
This was tougher than what I thought. This was challenging. Good stuff.

robb! youre back! suh-weet.

2/3 CFWU

33/M/210#

As Rx'd:

22'28"

I think Michael is my worst workout. Sure, getting caught under the bar and having to squirm out in the middle of a Linda sucks, but something about doing back extension immediately before running just takes the starch out of me.

Scaled to 35 back-x 27:42

m/55/200

sub:
3 min stairmaster level 13
100 single unders
dl 135 x 25
50 sit ups
50 back hypers
2 min stairmaster level 14
200 single unders
dl 135 x 25
50 sit ups
50 back hypers
1 min stairmaster level 15
300 single unders
dl 135 x 25
50 sit ups
50 back hypers

30:40

21:03 At station, somewhere around 800 m for run.

Someone posted a site recently where you can go to map out your run (for distance). I can't remember which WOD this was posted on...

Does anyone have this link?

38:35

Livestrong!

Thanks Barry!

2nd Workout
26:34

Still a day behind...
F/26/135

Fran, 45 lb thrusters, jumping pullups
9 minutes even.

Does anyone live in Helena, MT? I'm getting really sick of working out by myself.

24:19 for "Michael"

Last time, 22:58. Dang. 1:21 difference I think due to not being able to go quite as quick on GHD situps due to a back issue that is just about, but not quite healed. BE no problem though. Weird.

fighting a quad strain that I really aggravated with Linda, so opted for JT tonight.
13:13; one of my worst times ever.

M50/170

25:40

19:00
18 sec slower than last time
used 45 degree back ext

post hspu practice

#252 Charles,
one of the mileage links posted was:
http://www.gmap-pedometer.com/

M/36/190

1% on treadmill, sit ups done on incline board at my gym, which was all they have. I could tell they set me back a little.
29:12

3rd post others didnt go through

19:00

30 min.
at gym, had to travel, still getting over cold

Saturday @ Brand X

AMRAP in 20 min.
100 m run
10 Overhead squats, 95# men/65# for women
3 Muscle ups

I used 65# and did a mixture of seated muscleup and muscle up transitions.

4 rounds + 1 100m run

M/33/210
cfwux3 -5ghd/rnd
run-treadmill,started @ 7mm finished @ 6mm
foot anchored su's
back ext- roman chair
21:59

bw 162 age 39
24:30
outside run
hamstrings sore and tight from "LINDA"

thanks firekillr.

Modified Michael a bit...
3 rounds
1000m row
25 X 55lb kettlebell
25 X knees to elbows

24mins

2 mins slower than last time. Just did Fran and Linda in the previous 2 days (swapped rest days)... that's my excuse...

20yom/140#

22:12, from 25:51

back xtensions on incline sadly i have no choice

36M/5'10"/174#

As Rx: 26:19.

1:09 slower than last time. Might be due to poor diet yesterday and today (3# heavier than yesterday).

24:52

Subbed sumo deadlifts for back extensions.

GHD sit-ups to parallel
24:41

071025
Subbed 200 Double Unders for 800M
24:46

M 36 5'10" 158#

Standing back extensions with 30# DB on back of neck. All else as RXed.

10/18: 35:15
11/17: 32:33
Diff : -2:42

Goal for next time: 30 min flat

Subbed supermen and unanchored situps; running with a headlamp in cold and dark Aptos, CA.

18:22

Last time 17:00.

150lbs, 30 yr old, male

24:57 as rx'd

36/184

as Rx'd 19:47
1:05 off my PB but nursing an ailing back and a substandard performance on Fran I'll take anything sub 20... two months till my first cert hoping to be 100% by then

correction not rx'd

subbed 800 row for run

#252 Charles - also try www.mapmytri.com for running routes. It's cool because you can check "follow road" and the counter will automatically follow the exact contour of the roads for a more accuarate reading.

Michael as RX'd = 23:51 2 minutes slower than last time. A PR Fran yesterday was not conducive to a PR anything today.

Took gold in the NS Open Grappling Tournament middle weight division. Rest of our club did quite well, but I don't have the total medal count yet.

As RXd (treadmill, horizontal back extensions, crunches):

18:39

28 yom, 180 lbs

29:56 as rx'd

M/39/6'2"/205

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

20:28 (PR)

M45/245#

Michael as rx'd. Time = 23:57 (PR by 37 seconds).
Abmat situps, full ROM unbroken sets of 50.

F/35/135

20:47 PR

As Rx'd

35:56

Michael, as rx'd, 25:13

Rowed 800m, rest as RX'd
J: 26:48
N: 29:54

43 210#
26'57" been getting worse at this one, gassed on the last 1/2 mile, today better than last by 1 minute, but really pushed on sits and be's, thought time would be better.

i knew a filthy fifty was in the works.

M/38/224#

Michael as Rx'd = 24:50

And since I didn't get a chance to post for your 'favorite poem' I'll drop two quick quotes for everyone.

The first from Umberto Eco:
'The real hero is always a hero by mistake; he dreams of being an honest coward like everybody else.'

and from The Matrix and that great actor
Keanu Reeves:
'I know Kung-fu'

35/F/128

22:30

as rex'd: 27:21

m/30/165 -

25:15 - need to pick up the pace on the sit-ups.

m/165/6'/39
25:35 as rxd

"Michael"

19:45

(avgHR=149, maxHR=182)

-run splits about 3:00 each
-about 11 minutes for s-u and b-e
-s-u by far the hardest part

29 and change

24:03, lower back tight from Linda last night (hey, it rhymes)

27:05, probably could have pushed the run, but back has been a little funny. Cheers everyone.

CFWUx2
29:13

actually it was x3
CFWUx3
29:13

m/37/200/6'3"

Michael as rx'd, 2 minutes off my last time. No good reason for this except diet.

19:42

37 bw190

new PR 16:28
previous best
16:36

24:36.

i am sooooooo out of shape...