Thanks for the early post. As I always say, I don't expect it but I sure appreciate it when you do.

John

OMG I love early posts!

m/36/174
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

21 rounds as Rx'd

split sets on push up's 5/3/2 after first 5 rounds

I have yet to have a post go through...here goes
I'll complete Michael tomorrow and attempt a post

I'm going skiing tomorrow so I'll be a day behind on the WOD's and be back on schedulea after the monday's rest day.

Yah Finally, I've been trying for a month to post. Darn those spam blockers.

Train on gang I'm loving this stuff, 6 weeks as Rx'd.

Cool up early.

www.angrydalty.com/crossfit.htm

I have a question regarding zone dieting that hopefully one of you can answer. I started the diet about 2 weeks ago and I'm finding it difficult to eat all of my required carbohydrate blocks in one sitting. In other words I feel extremely full when I'm done. Is this normal? Has anyone else had this problem? Any guidance would be appreciated.

Thanks for the early post Coach!
I will be doing "Michael" and "Cindy" tomorrow. Sat in line to get an emissions test today for almost 2 hours. My day was shot.
Oh well....
Rock on!

#7
Yeah it is hard for me too. I add oatmeal it's about 23 grams of carbs every 1/2 cup. It works for me. Or maybe instead of eating let's say 6 blocks in one sitting, eat 3 blocks one hour and then maybe 3 blocks another. Try grazing throughout the day. Just a thought, I'm not an expert.

M/18/160/6'

Today, I finally got kipping. I've been near it for around 2 months but I finally got my rhythm down today. See, I had to take most of december off cause I had no gym back home. So today, my first xfit of the new year back at school, I decided to hit cindy with as much intensity as I could. And lo and behold, I got it. I was just lacking the right fervor and aggression that crossfit demands.
This is the first time I've been totally spent in about 2 months, and I forgot how much I love it! crossfit kicks ass! Now lets kick michael's ass tomorrow =P

-spades

M/25/200lbs
Changed the workout up.

30 pullups
30 Bench Press (205lb)
30 pullups
30 Bench Press (185lb)
30 pullups
30 Bench Press (135lb)

19:58

The Greatest Chest Workout I've Ever Done!

someone give me an opinion on how much jumprope is a good substitute for the running. I'm a good runner (5:15 mile) and good jump roper.

Gonna be too wet tomorrow and dont have a treadmill.

Does anyone know when the last time we did the 21 thrusters, 21 SDHP, then run 400m or something like that? That was my first CrossFit workout and I want to keep track of my progress. Thanks!

Just what the doctor ordered!

34/f
2nd week on crossfit; Rx'd Cindy 22 rounds, I am hooked!

Question for anyone who might know: I hurt my shoulder a while ago (went over handlebars of my mtn bike) and I would hate to make it worse.
Is there any exercise I should avoid - such as pull ups, push ups etc? Push ups seems to make it worse I think.

Just registered for my first Level I Cert in baltimore in April anyone else going from the tristate?

Was expecting a 5k, man I cannot call it. Well at least there is some running.

M/17yo/170lb/6'0"

_Cindy_

-14 rounds in 19:34 as Rx'ed.

nothing impressive, but its about my average for cindy.

-Marty

Michael...one of my favorites. Yahoo!

Gnat

Thanks for the early post for us folks way over here on the east coast. Micheal this one puts a hurting on me.

Just wanted to congratulate OPT on 20 rounds of Mary yesterday. For all newbies who don't know yet (you will the first time you try her), that is a phenomenal accomplishment and one I hope to achieve in the next 5 or so years.

Best of luck to everyone on Michael!

Heavier, Farther, Faster

- Tom

Comment #13 Jay_South Dakota

My home tracker has that we did that one on the 6th of December. That was a good one.

25/M/6'5"/220

I love this WOD, whoop whoop! Anyone on here from the Denver area?

21 rounds of Cindy

2nd time with Cindy.
Last time: 8 rounds.
This time: 14 + 5 pull-ups.

My hands are toast. I didn't think they could get any worse but boy was I wrong. There isn't one spot without a tear. Even with the bloody hands the push-ups were still the hardest part.

Happy about Michael. I'm actually not dreading the running. I can't believe I just said that. CrossFit is changing me :)

#7 Matt,
Try milk as a sub, it does wonders for me. It has a low glycemic rating and about 11 carbs per glass, which always helps me hit my blocks, plus great protein.

This WOD is a smoker, I'm excited.
V/R
MH

AllisonNYC- crossfit hasn't changed me yet, I'd still rather swim than run...sit ups and back extensions in a speedo, oh yeah.

i did this a day early. but i have another workout for tomorrow.

30.35

ryan if you read this thanks for showing up. you missed a good work out.

Ugh, running. Well, I've gotta suck it up.

From the online log:

WOD Michael - top 20:

Michael

Position Total Time Gender Approx. Age Bodyweight CF Gym Affiliation
[1] johan edström 8 mins 0 secs M 27 148
[2] Mike Richeson 14 mins 39 secs M 29 158 CrossFit Flathead
[3] danny segelin 14 mins 51 secs M 32 180
[4] Peter McIntire 14 mins 52 secs M 24 173
[5] Jeremy Creed 15 mins 22 secs M 31 175 Solo, Puerto Rico
[6] George Mounce 15 mins 56 secs M 31 175 Solo
[7] Dan Heaney 16 mins 57 secs M 35 200 Solo
[8] Kristan Clever 17 mins 5 secs F 26 128
[9] Jason Lollar 17 mins 20 secs M 34 185
[10] Guy Lewis 17 mins 38 secs M 22 198
[11] craig descoteaux 17 mins 38 secs M 30 135
[12] Ron Curie 17 mins 40 secs M 33 205
[13] Caleb Gregory 17 mins 49 secs M 25 155 CrossFitCHF
[14] nadia shatila 17 mins 58 secs F 30 108
[15] Ryan Miller 17 mins 58 secs M 38 205 solo
[16] Michael Giardina 18 mins 10 secs M 28 180 CFATL
[17] Brian Zickefoose 18 mins 12 secs M 29 225
[18] Rob Barnum 18 mins 12 secs M 26 180 Diablo CrossFit
[19] Jill G. 18 mins 27 secs F 30 116 BTB CrossFit
[20] Mike Lane 18 mins 45 secs M 43 146 Solo

looks like the mean time is:
23:14

Women's Standings:
Position Total Time Gender Approx. Age Bodyweight CF Gym Affiliation
[1] Kristan Clever 17 mins 5 secs F 26 128
[2] nadia shatila 17 mins 58 secs F 30 108
[3] Jill G. 18 mins 27 secs F 30 116 BTB CrossFit
[4] Tirzah Harper 20 mins 0 secs F 27 110
[5] Anna Hawkins 21 mins 20 secs F 29 112 CrossFit Plano
[6] Lisa Quinn 22 mins 30 secs F 42 160
[7] Laura DeMarco 23 mins 10 secs F 33 155 CFATL
[8] Sue Chen 24 mins 6 secs F 48 132
[9] Michele Vieux 29 mins 46 secs F 30 140 CFSD
[10] Shannon Kissling 30 mins 16 secs F 33 156
[11] Dina Mendola 35 mins 9 secs F 36 123 CrossFit Milwaukee
[12] Andrea Williams 36 mins 37 secs F 34 128.5
[13] Barbara Jennings 46 mins 10 secs F 59 140

i've put the entire ranking on the home page of LIA:

www.LogsItAll.com/login.asp (w/f/s).

-bill patton

# 7,

Agreed on the milk. Low fat milk is nearly perfect Zone all by itself. Just add frozen strawberries, vanilla whey, and some olive oil and you have an easy 4-6 block meal.

Also, keep a good stock of calorie dense fruits handy (buy whatever's on sale). Since they tend to have a higher GI than less calorie dense vegetables, make sure you eat them will a few nuts or other foods with fiber to slow sugar absorption. The GI of the full meal will be quite low.

Check out the message boards, as there is a wealth of knowledge on Zone.

- Tom

Bonsoir. Tips for the newcomers...

800M run is almost 1/2 mile; nearly two laps on a standard track, .49 mile on a treadmill. If you run indoors the "true" equivalent on a treadmill is + 1-2 degrees of elevation. (Not like MY version of elevation, though--I try to elevate the BACK of the TM so I'm running downhill). Be sure to record what you did exactly so that you can compare next time.

No place to run? Got a rower? 800M = 1000M on the C2 rower. Record your damper.

What kind of sit-ups should/could/would you do? Weeellll, we kinda covered that a couple of times in 2008. Anchored? Sure. Unanchored? Why not. Abmat? Use it if you got it. GHD? Are you nuts? 150 GHD sit-ups? You're a newbie, don't be silly.

How about the back extensions? Same thing. Roman chair, GHD, exercise ball, homemade ersatz made-up contraption...you get the picture. Supermans and Good-Mornings are adequate subs, too (they're in the Exercise section, remember?).

Remember, it's you vs. you, so make sure you record exactly which version of you did "Michael" today.

3-2-1...Go.

The Storms - THANKS!

thanks for all the advice, bingo! I was wondering how my abdominal cavity could survive 150 GHDs.

Martone is da man. GREAT class! Another CF must.

I am utterly useless at this point. Not only was my body progressively getting sore throughout today, but by the time I got to the gym, my being was saying NOOOO! My legs were worthless from yesterday's double up session, and my arms and lats were ready to rip out.

A promise is a promise.

Mary: 10 rounds (handstand pushups unassisted). It hurt my numbers, but the looks in the gym were worth it. One JJ fighter joined me tonight. I had him do Cindy as a beginning routine. He is now a believer.

I will now crawl under my pillow and cry from pain. My wife is rolling her eyes at how slow I am moving tonight. LOL.

Tomorrow: Rest Day (Thursday, I will pick back up from here).

p

#289 Eric,

I was thinking the same thing. Oh well. We're only as strong as our weakest link.

No substitutions for hard work:
http://stevesclub.typepad.com/

Word Sevan. Jeff Martone is The Man. Memories...

Remember when you were using that 4lb KettleBALL??? hahhahaha That was awesome.

Injured my arm; did 'Michael' on Tues. Thanks for the early post!

As RX'd: 28.5 minutes

Special thanks to everyone involved in Crossfit, I feel great!!

SHORTS! Are those barbarian rugby shorts Jeff Martone is wearing?

Is Bingo maybe the best poster... EVER?

Did Mary today for the first go: 12 rounds with a little help on the one legged squats (kept a hand on the squat rack for stability)

Maybe not truly as rx'd, but I'll take it. Pistols are brutal. Gotta work on the weakness.

Quick question...my lower back is sooo sore from the front squats, and I didn't even go very heavy because I did it today after Cindy and I was too spent and also my wrists felt like they were going to snap.

Any reason my lower back would hurt so much? I thought my form was ok, but I must have done something wrong.

I'm pretty sure it was from the squats because I was practicing form at home last night with a broomstick and felt it then too.

Thanks in advance.
Gnat

Good. My grip could use a break. Mary gave me some nasty blisters.

Allison: I don't know pistols and didn't see an videos. Can you point me in the right direction?

HeavyD622: Actually, doing Badger on Monday I realized for the first time in my life, running is the EASY part of a workout! Not always, of course, but last night it was. CrossFit has helped me with my running!

TGI-CrossFit!

Gnat- Are you rounding your back at the bottom of your front squat? If so, Coach K always tells me to push my elbows up, which forces me back into the proper position.

Hey Leslie a pistol is a one leg squat. The other leg goes straight out in front.

Check out Rob Miller doing Mary at 7K ft. It's in the Crossfit exercises and demos under "the Girls".

Fun to watch. ;)

20 Rounds of Cindy. PR by 6 Rounds. Nothing left in me, but damn was it ever worth it.

I'm pumped for Michael. Gotta hit sub 20 mins.

WWGAD - What Would Greg A Do?

OPT, 20 rounds of Mary? wow, unbelievable (yet very believable as it's OPT we are talking about) fantastic work. wow, just wow.

took a rest day from the gym but had my 1 hour dance class.

Also decided I better just go to the doc as my tonsils are still swollen. she looks in my throat and says 'oh god' ha. anyway I either have strep, a staph infection or freckin mono. sigh. got some meds and told her I am flying to Santa Cruz on Friday for a weekend fitness 'conference' i didn't have the energy to explain crossfit, and she says i should be fine because the antibiotics should kick in. Little does she know how badly CrossFit kicks your ass! I cannot believe I am going to be sick AGAIN at a cert. grrrrrr.

Anyway hope to do Mary or Michael tomorrow if I feel up to it.

Nadia - 48

Strep throat? Mono? Those are the kinds of things that are very contagious, as you are probably well aware. Rest and people avoidance should've been the doc's advice - not fly to Santa Cruz and pray for the meds to work.

There's dedicated and then there's common sense.

From LogsItAll

Wow [1] johan edström 8 mins 0 secs M 27 148

To do an 8 minute "Michael" you'd have to be running your 800m in 2 minutes or faster. (A 4-minute-mile pace) for a total of 6 minutes on the runs.
That leaves 2 minutes (120 seconds) for 150 reps of BE's and 150 reps of situps. 300 total reps. That's faster than 2 reps per second.

No slam but I'm in awe. I'd like to see it.

Cindy: 21 rounds +5 pull ups.

How could you possibly do Michael in 8 minutes? That must be a mistake!

holy crap you people are inspiring (as usual).

F/27/5'7"/140lbs

Cindy = 8 rounds

Same as last time, but at least this time:
• Only the last three rounds of pullups were assisted (about 2/3 of the rest were jumping), compared to all assisted last time.
• All regular pushups, compared with at least half on knees last time.

hey i have been here since June and i STILL don't understand these references to Kool-Aid throughout this site.

Someone please tell me what this is all about?

Did a great one at the affiliate tonight ... thought I'd share.
------------------
Row 500m
21-15-9 of burpees, 24" box jumps, pull-ups, 24kg KB swings
Row 500m
-----------------
May as well call this one "The Oxygen Thief".

24:00

yesterday, Cindy as RX'ed 21 rounds. Seem to be stuck there.

Today, sticking with the running improvement focus, Ran 3 miles and then did 3 x 3 of clean and jerk (115 # full squat) and then moved up to 135# for 3 x 2 clean and jerk. Have a good day.

I keep hearing comments of blisters and ripped hands after workout with pullups. Doesn't anyone use gloves? I'm a massage therapist and I try to keep my hands soft and supple for the masses :) My biking gloves seem to do the trick. Hopefully I'm not committing some CF faux pas.

F/32/144
24:39
Michael, as Rx-ed. Situps: modified GHD with exercise ball and feet anchored, all the way back.

I always get a major headache when I do this one. Maybe all the head-below-the-heart action with the metcon burn?

#54 Derek

I always assumed it was a reference to the Jonestown Massacre from 1978 when about 900 people (incluing approximately 200 small children and infants, if reports are to be believed) committed mass suicide in Guyana. They killed themselves by drinking a poisonous liquid of some sort; as a child, I was told it was poisonous Kool-Aid. They were followers of a wack-job named Jim Jones who thought up this brilliant idea. Sheer genius. Fortunately, he was not among the 200 or so that ran their enlightened selves into the jungle to, oh, I don't know, NOT DIE.

Anyways, I believe the reference is to one believing so deeply in a system or person that one will follow that system or person to the point of one's own demise. Unfortunately, I guess this makes Coach the Jim Jones of the group. Not someone, I reckon, he aspires to be, but I am confident he gets the humour:)

Yeah, that describes Crossfitters!

Um, I'm a first time poster. Guess I should say, like, "Michael! Sweet!" Did 25:07 in November, which was about 1 week into my Crossfit birth. Really am looking forward to tomorrow.

Now, who's serving up the '-Aid? YUM!

I am not likeing the spam blocker, too many (!)

Michael 800m run,50 back extentions, 50 sit ups, 3three sets for time.

#7
Thanks bingo for the insight and tips given to us newcommers. Day 1-2 have left me very sore, mainly in the leg.

#26
Still adjusting to the zone diet. I am waking up jittery and weak. Denver Sheepdog also suggested a big gless of milk before bed. I'll try that tonight.

Here is my post for Michael. (Little brother)
cf/day 3
400m run, 25 BE, 25 Puch ups 3 sets 16:29.

Lost a pound today.

Where's fourth installment of, "A Weekend with Andy Hendel"?

I'm hooked!

26/m/6'3"/192lbs

Day 21 of Crossfit:

"Michael": 20:32 (full situps with feet anchored)

My boy B-Ri (23-30)/m/5'9"/172lbs

"Michael": 21:23

Good Stuff. Don't know how people can do this in the 14's...thats impressive.

justin 33/m/212

27:05

holy crap that kicked my ass. the gravity must be harder in qatar.

what's up, danger smurf? this place ain't too bad...j

justin 33/m/212

27:05

holy c-rap that smoked the dog nuggets outta me.

what's up, danger smurf?
this place ain't so bad. j

hi im new to crossfit. i was just wondering if the WOD is the only thing you guys do each day to stay fit? does this build muscle? or will i need to keep my weight routine and roadwork up while doing the wods each day?

Coach knew I was having an MRI today so he pulled out "Michael" knowing that I wasn't gonna rest until the Doc's say it's surg. time?
That Coach...I tell ya...
LOL!

THANK YOU COACH for this one! Looking forward to it! Planning attack now...
Full on assault to commence in 3.....2......1...

~J~

38/m/150

Treadmill/Supermans/Braced Feet

24:23

Michael - 23:46

Cindy at 20 rds yesterday

Micheal at 23:00 today.

34/M/170

"Michael"
18:42

Anchored Sit-ups
Ran treadmill 1% incline

PurpleCobra #65: The WOD is all you need. Try it for a couple of weeks and be amazed by your results.

haven't run this far in a long time. might try out the fivefingers for part of it (feet are conditioned to them now for other things).

25/5'9"/129

21:59 - sub 13lb good mornings for back extensions, unanchored abmat sit-ups

27/6'6"/200 lb
22:23 - sub 13 lb good mornings for back extensions

#50 jon h

I second that.

#52 Tattoo Nicky

I second THAT.

Crossfit IS still compete against yourself, better yourself, cheallenge youself, etc. and not "who's in first place", right?! I know I may get some disgruntled remarks from that comment, and I know that there are those that push themselves based on the numbers of others, which is each's perogative, and I say nothing ill towards anyone at all who takes that approach. But CF is you against you, right?! (Less the CF Games). It is that for me, for sure, I thought maybe in the almost year at this that maybe I was missing an CF element, ergo the post.

~J~

of course my reference to the logsitall post.

25/m/5'9"/185

as Rx'd
17:21 (gained about 15 seconds and threw up the kool-aid) awesome day

viva la revolution!

Justin, Gary & Jim-

Here's the time to beat today.

Michael as Rx'd 21:23

I don't know my exact last score Justin should have it but I think is was mid 29's

I improved in everything as expected but my situps are the biggest gain.

After about 1 1/2 months There is a very noticeable and measurable difference and it's scary how fast it has happened with so little time in the gym relative to my past routine. To all the newcomers out there here's the best advice I can give you:

Watch Coach's video on Modal Capacity and the Hopper under the "Lectures clips" section.

http://media.crossfit.com/cf-video/CrossFit_HopperModalCapacity.wmv

There is vastly more benefit in confronting and mastering your weaknesses than playing to your strengths.

27:58
low arms on extension
arms forward on situps

32/M/163

Michael, as rx'd:

17:43 (unanchored sit-ups) PR

33/M/205

As rx'd

23:58

29'35"
runs on TM, good mornings for back extensions

#50 Regarding my supposed time of 8 minute Michael, that was NOT RX, very far from it ;)

I also made a mistake in the statistics compilation.
The time should be *18* minutes, which I have corrected on LogsItAll.

May I add that it's a bit confusing to have both Rx and NonRx on the same list.

29:37... my third day ever

45/m/185

as rx'd (#1 treadmill / 35# good mornings / braced feet)

26:30 situps were the killer

Second week doing crossfit. Completed "Michael"
Runs on treadmill 1.0 incline, 7.5MPH
Unanchored situps
Back Extension
30:21

M/28/184

34:36, BABY! PR, I think, except that the "Compare To" link seems to go to a Michael in 2005. Any help here?

This felt really strong. About 2 solid months into CF and I am feeling great. Thanks, team.

john heins, scott o'connor, Purplecobra...

KEEP AT IT! It only gets better! It only gets even more fullfilling! It branches out into every aspect of your life...IF you KEEP AT IT! The physical, mental, emotional and spiritual cleansing polishing that CF gives...is...beyond words! Great to have you all as part of the family, welcome aboard!

~J~

29/m/165

subbed 400 rope turns for 800m (don't think this was a good enough sub)

31:55

23/M/158

32:30
hands behind head for situps and extensions
situps on a slight decline.

Had to wait around for people to get off the situp and extension places...grrrr...I did my last round in 8:30.

I'm interested in starting the Zone diet. I've been doing some research on the internet to find out how to get started, but I can't find out what a "block" means. Can someone help me out?

M/40/5'11"/195

29:05 ("supermans," unanchored sit-ups)

F/37/5'6"/140

23:59 ("supermans," unanchored sit-ups)

bw: 183

Subbed 800m elliptical and 45 degree roman chair back extensions.

Time: 19:13

Not as big an improvement from last time I did Michael and this was Thera's first time.

Nate: 18:34 (treadmill run)
Thera: 24:14 (treadmill run)

Did it early this morning so it's almost like having 2 rest days now. Ha!

Subbed good mornings for back extensions, since I don't have a GHD in my gym.

Time: 22:15. Previous best, 25:48. Huge PR.

Are good mornings considered an equivalent task, or am I performing a slightly easier workout?

27:18 as rxd.

28/m/165/5.9

#30 bill pat

There is no freakin way someone could do Michael in 8 minutes flat. I'd like to see that video. Maybe he only timed one round by mistake.

Some of you guys are ripping your hands while doing lots of pullups. I have some of my people using a golf gloves. They are light and the grip keeps you from sliding. To keep if crossfit tough, we only use them during the pull ups, but in 2 years I have never ripped, and I dont stop to chaulk.

time 22:14 felt good about this one

Michael as rx'd - 21:30

and yes, bingo is the best poster ever.

Yesterday's Cindy:

22 rnds + 10 push-ups & 10 squats

Michael:

22:24

m/30/165
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups (kipping)
10 Push-ups (Strict form)
15 Squats (Strict form)

26 rounds as Rx'd. Had some time (45 secs) left but I was spent. My legs are going to be Jelly for Michael.

Jeff, #90 - Read the CrossFit Journal #21 - WFS https://store.crossfit.com/cgi-bin/cp-app.cgi?usr=51F7597282&rnd=5388033&rrc=N&affl=&cip=66.65.204.244&act=&aff=&pg=cat&ref=cfjbak&catstr=

or go to Dr. Sears' web site -WFS http://www.drsears.com/

and you'll find pretty complete explanations. The Nutrition section of the message boards (link to that and to the CFJ are on the upper left of the main page) has a very active group which is pretty helpful. Register and get a login, then use the Search function liberally - it's highly likely your question has been asked before, and this way you'll find answers even faster.

Another good single article from the CFJ is about "Metabolic Derangement" - WFS http://www.crossfit.com/journal/2007/12/cfj_issue_15_nutrition_avoidin.html

Yet another is Nicole's personal story - Getting Off the Crack - WFS http://www.crossfit.com/journal/2007/02/getting_off_the_crack_by_nicol.html

Don't be afraid to ask, as you just did. Much more help in the message boards ...

Annlee

bw 170

as rx'd

15:57

treadmill @ 10

As rxd: 22:41

46m200#

as rx'd
27:56 (9:07, 9:57,8:52)nothing left at the end

back extension got me today.

Hey how come the 8 minute time that is posted on this is not posted on Bill Patts site when you click on his name.
I know, I am a bit hung up on this thing.
But for one reason or another, it is pi$$ing me off more and more. I post my own time, not everyone elses that is doing it.
I don't know, I don't know what my problem is with it, but I have one. (I know I know, so don't read it)

~J~

sit ups on floor, unanchored
subbed good mornings w 45lb bar for back extensions

19:50

27/M/6'1"/211

Micheal

28:00

-used treadmill 0% incline. I was amazed how much the situps and back ext effected my running.

This is only my third week and I've got to say that I'm still not happy with any of my cardio performances, especially since I could run a mile and a half in 9:20 or so. it's so much different when you add a stregnth component to cardio and you'd think I'd do better being that I'm more of a muscular guy... All great fun though. I LOVE this program

Dan

Catching up from yesterday

Cindy - 23 rounds + 5 pullups (PR)

6 min kb snatch set

5 min break

WOD: 18:30. 800 meter stair/apartment garage runs, back extensions, anchored situps

25:48

31/M/190
didn't have time to get to the gym so I can a 5km run in 24:22

17:23 w/ treadmill sprints; wish the gym had a ghd but had to do back ext. on the standard back ext. thing, chris did great today too, I think it was his first time sub 20 min.

Thanks to the those complimenting me ("best poster"), but really my recent January posts explaining the WOD only make me the "most selfish poster." Each post early in the thread that answers the common beginning of the year questions inoculates the thread downstream from these questions, allowing us to concern ourselves with much more important stuff.

You know, like our times, and the glove issue, Johan's 8 minute "Michael",and Kool-aid...

Coming off three hard ones in a row so this is a probable day of rest for me. I do have an invitation to do "Christine", though.

30/M/190

I did good mornings to sub for back ext. since I don't have access to a a back ext. machine

Everything else as rx'd

20:13

38 seconds better than last time

John

M/35/182cm/92kg

"Michael" as rx'd: 17:24. Down from 21:15 in october, so pretty darn pleased :-)

Michael

Position Total Time Gender Approx. Age Bodyweight CF Gym Affiliation
[1] johan edström 8 mins 0 secs M 27 148

IMPOSSIBLE! it looks like a mistake. 8 minutes flat maybe he was trying to type in at logsitall as 800m... just giving the benefit of operator error. But an 8 minute micheal... Immpossible!

26/F/115

Michael

As rx'd
Sub'd 25# DB good mornings for back extensions

22:11 (PR), last time-25 minutes

Ah! I will check out Rob's video of Mary. I am amazed watching people doing things like that. I remember seeing gymnasts doing them, and thinking I didn't understand how they were so strong.

RE: the Best Poster Ever award-- I'm not sure who is best, but I always scroll through looking for names I am used to seeing on here, and for any interesting comments about the exercises or awesome CF experiences. So many people have contributed to my CrossFit experience and so many comments have added to my motivation. Thanks to ALL who participate in this community for what you add to this conversation.

On a slightly different note, I like seeing people's height, weight and age sometimes. It's interesting and somehow makes it a little more "real."

31/m/190

Michael
subbed 1000m Row (damper 4) ~4:10 each round

28:55

can't wait to try it when the snow melts. I know I can beat a 4 min 800m.

27m 6'1 200
19:27
3 sec supermans subbed for back ext.
anchored situps

I believe it was actually FlavorAid drunk at Jonestown....

40y/o M
75" 200#
and
26y/o M
71" 185#

Treadmill
John 23:02
Nick 22:00

Mark
subbed 1000m rows
GHD sit ups
26:53
last time 28:04

I think I'm going to scale it back and toss a few deadlifts in at the end of this. I'm feeling deadlift-ish.. :)

I'm still as sore as hell, but what odds sure!

http://www.angrydalty.com/crossfit.htm

Michael as Rx'd: 19:56
unanchored abmat sit ups

Age=28
BW=187

As rx'd:
24:47 mins.

No one is doing this workout in 8 mins or less...no one!

"Its not steroids, its CrossFit"
http://stevesclub.typepad.com/

f/43

Michael 25:02
subbed 1k row
back extensions and situps on ab mat.

m/23/5'5"/145

Michael

14:04

16:58-- new PB!! goal was to run all 800m in 3 min.

back extensions on swiss ball.

M/45/6'/175
Michael as Rxd (treadmill)
20:11

20:30 (treadmill at level 10.0)
last time 27:22 substituting rowing for running this time as rxd

Round 1 800m run, 50# good mornings 50reps, 50(unanchored)sit-ups.
Round 2 400m run, good mornings 25reps, 25 sit-ups

Time= 25:35

M/52/5'8"/184

14:01(mur) Oh my god! I have a ways to go. Mine -18:31 . Felt like I had an anchor attached to my butt...lots of work to do on my runnning. Back extensions and sit-ups were great and almost made it through them non-stop. OPT has encouraged me to post each time and I am already feeling motivated by this. Onward and upwards. Old guys rock!

Could anyone tell me what manmakers are or send me a link to a video or something?

a 8 minute michael is like doing 3x one and a half minute 800m's and flying through the sit ups and back extentions! IMPOSSIBLE! I wanna see it on youtube!

viva la revolution!

I took a quick look at the Logsitall page, and the 8 min time is actually 18 minutes. It's amazing what a "1" can do. 18 minutes is still very good.

AL

tks 99-

I hear ya, and that is exactly why i mentioned it to my doc. the last thing i want to do is get others sick, and i'm not messing around when it comes to strep or mono! my understanding is you are no longer contagious after being on antibiotics for 24 hours, and as long as you are feeling ok you can go ahead with your normal activities. obviously if I am not feeling better by tomorrow night/fri morning then i'll have to cancel my trip.

mur- 14 min michael, holy crap nice work!

oh and while we are on the superlative kick, bingo you definitely get my vote for best or most helpful poster, and kate for the most encouraging/welcoming. :-)

37/F/5'3"/124

Michael
run was actually 720 meters (just the way the laps work at my gym)
back ext were on a ball, supermans, on a ball
sit ups were combo hooked feet and abmat, broken sets
20.05

Worked on my newly-acquired kipping pull ups afterwards - fun!

3 sets of
800m
50 Back extensions
50 Situps
35:30

warmup - 2X15 squats, 10(15)pull-ups, 10(15)dips

Alright, how in the world did someone do todays wod in 8 minutes? If they did all the 800's in 2 min flat, not impossible. They would still have to do 150 situps and 150 back extensions in 2 min.

Not likly.

M/21/162lb/5'7"

"Michael"

Time 19:30

M/21/162lb/5'7"

"Michael"

Time 19:30

37/M/6-3/255
23:12
Stick a fork!

30/m/190

Subbed box jumps for the run. Did 3:20 of box jumps each round. Box jump sets were 75, 50, 50. Everything else as rx'd.

18:42

Matt #7:

I have the opposite problem. The Sears formula told me I needed 19 blocks a day. After a week of that I lost about 3 pounds and was hungry all the time. Then I started eating as much as I needed to satiate my hunger, always staying in the Zone. I've ended up at about 25 blocks a day and only get hungry every 3 hours or so. I don't think the Zone books take high metabolism ectomorphs like me into consideration adequately. Still, I think I have more deep reserves of energy since getting on the Zone diet. I haven't bonked since I started (6 weeks ago); I used to bonk about 1 out of every 4 workouts.

WU: 10 tgu, 5 each hand with 30lb db

Michael as rx'd

22:54 pr by over a minute

5min rope skipping + CFWUx2 (No PU's no sit-ups)

WOD as rx'd: 21.04

1.45 min better then last time =)

28/m/210

Subbed box jumps for the run. Did 3:20 of box jumps each round. Box jump sets were 75, 50, 50. Everything else as rx'd.

16:29

35/m/161

as RX

1907

M/22/6'1"/185

Michael as Rx'd, 15:02. I hate running. I'm built for swimming... Short stubby legs (28"inseam), long torso. Running just isn't my cup of tea. But I'm gonna have to get better. Gotta suck it up like a champ and quit complaining about it.
In other news, I'm excited for a rest day

21/M/168

Subbed good mornings for back extensions, so that was easier.
Used pose running, so that was harder.
Run distance was probably only 770m, so that was easier.
It's cold outside, so that was harder.

21:23. New PR. Beat the previous, unsubstituted PR by 2 minutes.

Feel good, though knees hurt.

First time poster:
Been lurking here for a couple of months, getting ready to join the fray. Today I finished my first mini-cycle.

Front squat (kilos):
30/32.5/35/37.5/40/42.5/45/47.5/50/50
Cindy with jumping pullups - 6 rounds
Half a "michael" 500m,25,25 - 21:23

Intensity was only med-high cuz I don't want to burn out quickly. With these results I know I can only improve.

Used treadmill at 1.5 for running.
Subbed good mornings w/15lbs for back extensions.
Sit-ups unanchored.

27:31

Still fighting a cold, so I felt like I could have done better. Still improved over last time by a little over a minute.

28yom 6'4" 213#

25 minutes.

28/ F /150

subbed 100 double unders for run
everything else as rx'd

19:20

M/39/185

Michael
As rx'd, running on treadmill:

24:50. Beat my last time by a measly 25 seconds or so.

More better (and just slightly) faster

Thanks all for the nice comments yesterday and Nadias today.

Nadia-
You are right, 24 hours of being on antibiotics and you are good to mingle, I just would refrain from kissing! :-)

Dave and Belinda-
I concure, Belinda does kick butt on a regular basis. Great score yesterday, both of you!

EricBrandom-
Wadda ya mean?:-) Your time is awesome.

Kate

19:04 as rx'd.

Crossfit Bucca, Iraq!

Hi, newby here (40 year-old male, 6'1", 180 pounds, 8% bodyfat): 1st attempt at Michael, did it in just under 21 minutes, running the 800m on a treadmill at 1% incline and 15 - 16 kph, for a time of approx. 3'15".

Question: How "realistic" is treadmill running, as compared with track running, and using time as the criterion ?

Thanks, Dimitri

An 8 minute michael is pure bs. thats running faster than a 4 minute mile pace for 1500 meters. and then doing 150 situps and back extentions in less than 2 minutes. what a joke. im not sure why someone would lie on their time.

very late post of yesterday's wod.

cindy as rx'd: 21 rnds + 5 pullups

M/30/170
20:09

F/26
24:34

3round averaging 8:30/rd

Ran at 11mph/10mph/10mph for the 3 rounds

M/22/205#

#133 wich, check GymJones site, that's where I found them.

As far as the 8 minute Michael time goes-
I am pretty sure that Allan Luomala (Comment #135) covered it.
'Twas a typing error in Bill's post, that's all. (Bill also has Nadia listed under both the males and females. She is a female.)

J roCK-
I don't think that you missed anything, it still is You against You. I look at the Logsitall post the same way that I do other posts here, Cool for them and their times, and glad that they are participating.
Another way to look at it, is that it's a way to give props to those people that post their times there.

Kate

Do you suppose the '8-minute' time for 'Michael' was the first typo on the blog? Doubtful. The correct time is listed as 18:00 for Johan at www.logsitall.com. (Still better than mine.)

25/m/145
20:00
subbed row 800 for runs
subbed supermans for back extensions

23:50 Christmas break pounds rearing their ugly head on this one.

24/M/200
As rx'd: 27:29 first time doing outside running + full ghd sit-ups + ghd back extensions...wow...it's not even close to the same work out...the GHD adds an entirely new level of nastiness.

28 yom, 180 lbs

28:00 as rx'd

Pretty sure this is my first sub 30 minute time as rx'd

Made through 14 situps in the second round at ~12:00 and had to quit due to headaches again. I'm starting to wonder if I'll ever get over them. I'm in the best shape of my life, but now can barely work out b/c of them.

WU .5 mi. walk on treadmill
28:50

34/M/77kg

As Rx'd:

20:35

19:54 as rxd

So what do i do if at my gym i dont have a Back Extensions machine???

male/35yrs/190lbs

as rxd

25m35s

30/m/175/72"

24:19 as Rx'd

So what do i do in place of back extentions if i dont have a machine for that

So what do i do in place of back extentions if i dont have a machine for that

Tyler I do dorsal raises and double the number. Lie face down arms by side of head feet stay touching the ground and raise shoulders and chest off the ground. Then lower back down. You could always do Good Mornings aswell. The exercise section has an explanation and video

32/F/5'10"/153#

Still have a head cold today.

GHD back extensions and sit-ups; outside runs
23:49

39 seconds longer than PR back in December, but this time all back extensions and sit-ups were unbroken; runs could have been faster.

Tried to make up for it with 25 burpee pull-ups afterwards.

M/37/185/70"

As Rx'd

26:44

PR by 2:03

as Rx'd

22:27

Mike F: 24:25

#165 Kate

With the upmost respect...I look at the posting of the rankings from that site to this site as potentially intimidating to those who are new that haven't quite figured out how much CF is YOU vs. YOU. Having a link, that I think is great. That way, like rest day topics, if one wants to check, they can log on, if not, they stay off. But posting a scoreboard, I disagree with. If it were thought a good idea, why hasn't Coach and Lauren in the last decade had "RANK" option on the main page?
Don't mean to sound sour, truely. As I have told you I always look for you posts and think them wonderful! But I disagree here (but not so intensely like people diagree when the rest day topic is posted and the discussion is had).

Like you, I am only expressing how I feel.

~J~

#179 Tyler

good mornings.

34 minutes.......Yikes......

47/M/217

30:58

M/27/194

First time trying Michael. 26:35
Treadmill was averaging about 7.5, arms in front on BE and arms in front on anchored situps.
Great workout.

29:40 GHD back extentions and military situps
Thanks Mark S. you're the man!

I'm taking today and tomorrow off to rest up for my first group work out with Wasatch Crossfit. I've been waiting a long time to do a group session and the pick is perfect, Fight Gone Bad. I've never done a real FGB before due to lacking of needed equipment, so this should wipe me out.

Have a great day everyone!

Did one round of Michael, but it was a little much for my back. Hopefully next time I can do a bit better >_<

#86 - Grantonio_FL anyone else looking for compare to:

The actual previous was Dec 3, 2007, here is a link:

http://www.crossfit.com/mt-archive2/003190.html

Hope this is not a repeat post!

Opps....here is the real link:

http://www.crossfit.com/mt-archive2/003188.html

22/m/170

That was fun.

23:59

27/M/5'10"/172

Michael in 23:33

24:00

Ouch!

Michael: 20:33

14's and 15's that's impressive.

32 m 191

17:31 (PR)

situps on GHD

all sets unbroken

39/M/5'10"/195lbs.

"Michael" modified and scaled a little.

3 rds for time of Row 800M, 30 back extensions on Swiss ball, 30 situps on Abmat in 23:40.

Yeehaw! Starting to scale up a bit. My last "Michael" was Run 400M, 10 back extensions and 10 situps and that was back in November.

"Michael"

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

25:43

20f/174/5'6

WOD
24:55

did back ex. and situps on ball
Runs on treadmill

42/M/5'10"/194

Only two rounds, did 20 back extensions, situps in first round, 10 in the second: 18 minutes.

33:24, I'm wrecked.

J roCk:

Nice work on the GHD Michael score! I switched 2-3 Michael's ago to using my roman chair and the pain takes on a new level. I am quite a bit behind you, but improving! I hope to get close to 20 min tonight. Outstanding work doing those unbroken!

GET SOME JOEL!

26:45 as RXed (treadmill at 2% grade).

Probably could have pushed a bit harder in the running.

Question: Is it legit to do situps with my hands under my tailbone? I have a hard time with my butt shifting around (and hurting) any other way.

Didn't have time to check all the posts and I don't know if any one who can take care of this is reading but, the compare to link for "Michael" goes all the way back to July 15, 2005 instead of December 3, 2007 like it says.

Michael:

25:57

Run around NYC block, AbMat Sit-ups, GHD Back Ex. + up and down 3 flights of stairs from hell each round.

I don't hate running anymore after the 4 miles. Can't wait for Newport Beach!

f/31/135/5'4"

wu= 750M row, 200 jumpropes, 20 samson lunges, 20 spider stretches, 10 pushups, some easy runnning

Michael: 800M (1/2 mile on treadmill) GHD situps and back extensions
27:39 (PR)

So, last time we did this last month, I accidentally ran 1200M instead of 800, so that explains why I did it 15 mins faster this time!

Wednesday, January 9th, 12pm. Michael, fasted.

Running was in Vibram Fivefingers on a treadmill (2 degree incline), at 9.5 first round and 7.5 2nd and 3rd rounds. Subbed 25lb plate-loaded good mornings for back extensions, and 25lb plate-loaded curl-ups for situps (with arms extended, scapular retraction to protraction).

Total time: 22:56

24yom, 188lbs, 5'10

I'm going to go for all 150 sit-ups on the roman chair tonight. Wish me luck!

where'd my other posts go?

where'd my other posts go?

32yom 248 bwt

last recorded time was 8 months ago at 29:45
this time I was way off that:
time 34:50

M/22/215

As RxD

24:22

M/28/237lbs

Michael: 27:25

First Crossfit WO EVER. Loved it. Had to walk from the upstairs treadmill at my gym to the downstairs back ext machine so that affected my time a bit.

21:29, PR by 1:49. Done at st. 5

M/32/215

As RXd
23:43

J roCK-
No need to worry, there are no hurt feelings from me. I do agree with you about posting that board the way that it is (it could be intimidating to some) and that is why I came up with the thoughts that I did about the posting.

When I first started here, there was a lot of people on here posting insane times and weights that I really had a hard time wrapping my head around sometimes, but I sat back, observed, read their comments every day, learned a lot about CF and the athletes that have been doing this for a while and what their back grounds are. That is actually when it started to sink into my head that there was no compitition between others, it is all on YOU and that made here even better. I didn't post for the first 6 months because I was so slow.

Now, don't get me wrong, I never in a blue moon thought that I could keep up with the Kelly Moore's and the Lynne Pitts', so I was already competing against myself any way, but it has always been great to see what is possible. After my first WOD (Fran), what got me hooked was the fact that everything I had been doing before felt like a complete and utter waste of time.

I love the endorphines from heavy lifting and could care less what muscles I get where, but the funny thing is, I was lacking in strength in the small supporting muscles, big time, so I was weaker than I ever imagined. My first year was getting those smaller ones up to speed. My second year has been mostly dealing with health issues. My third year is the one that I hope to really see where I can go.

Everyone is different and we all have something new to learn from everyone else. Maybe what someone will learn from seeing an insane Speal or AFT or Kelly Moore time is that it is possible to achieve that and it's not an Urban Legend. Of course it might take some of us longer than others, but that is all part of knowing what your expectations and limitations are.

I truly hope that this didn't come off as a lecture, it's just a friendly discussion.

Kate

P.S. Most likely someone will yell at us for not saving this for a rest day. :-)

6'2"/M/210/23
What would be a good time for someone like me? I was a college football player, and been doin crossfit for a few months. Where do I compare my times at? I am about to start the Colorado State Patrol and they do crossfit there, so I was wanting to see how my numbers stack up on these workouts. HeavyD622, I am from the Denver area. Westminster!

M/28/237lbs

Michael: 27:25

First Crossfit WO EVER. Loved it. Had to walk from the upstairs treadmill at my gym to the downstairs back ext machine so that affected my time a bit.

I headed to the gym ready to makeup yesterday’s Cindy. I always right down the WOD on a yellow sticky note and tape it to my nalgene (so I can write down rounds, weights, etc and not loose it). Anyhow, the Cindy WOD was ready to go. But when I got to the gym, Mary was calling my name. I have never even been able to do one pistol until today. I also never really even ready the workout so had to guess. So here is my first Mary:

10 Asst Pull ups
10 HSPU
10 Pistols (5 each leg)
= 9 rounds + 4 pull ups

Erin

WU-
walk 2.5 miles

WOD w/ subs-
Row 800 m
anchored situps
BE's

Time- Who knows? Apparently I pushed the botton twice on the timer and didn't realize it.
Blah, oh well.

Kate

bwt:153

as rx'd w/ ghdsu's: 19:48

the runs were basically straight uphill...

Micheal
17:39 compared to 18:53 on 071203

Time is still going down, sit-ups are my weak link right now.

well this morning, was a brutal run it was -23 and my thighs froze it was so cold. we went 5km. So chilli.

Are there any CrossFiter's in the Wichita, KS area? There is no Crossfit afilliate there, and I am looking for a workout partner.

i didn't think "Michael" would be that bad. Those back extensions really got me; killed my hopes of running faster. But i survived and loved it!!!

38:10

No WOD today, but no rest either. 90-minutes of shoveling snow. 45/side to stay 'balanced'.

Will get a 5K in at lunch.

28m/6'4"/230

Michael
anchored sit-ups
20:30

28/5'3/125
As rx'd
29:43
Felt great, but I could pushed a little harder on the runs.

Are there any crossfitters in Boulder CO? It would be nice to have a workout partner, that is into this.

29:25, runs on treadmill... was hoping to get it under 30, so there.

Next time : under 28 and runs at the indoor track.

50/197

500 meter rows, GHD back Extensions and sit-ups on a slant board.

23:54

No rack for back extensions in the gym.
-1st set was done backwards on an incline situp rack.
-2nd & 3rd sets done by putting ball under thighs and locking heels under situp bar on the wall.

Subbed treadmill run @ .5% incline

28:30

Nice job Erin, in8girl. I guess you're feeling better today?

M/51/205/74"
23:48 in rounds of 6:18, 8:00, 9:30. 800m times of 4:03, 3:53, 4:18. Seems like I spent a lot of time gasping for breath between work sets.

jrock #186

why would newbies find it intimidating? i look at it as something to strive for. yes i am competing against myself but i also want that top spot, who wouldn't? crossfit can and is about you vs you, but the nice part is there is also friendly competition amongst others. When you go to a CF affiliate they post the scores on the whiteboard a.k.a scoreboard. Did you see the video called the sport of fitness? it's the one where coach is lecturing about how you get the best output from people when you put their names on the board and say 3-2-1 go...people will almost kill themselves for points.

Did pack version-

3 rounds of:
800 meter run
35 sit ups on GHD
35 back extensions on GHD
Time: 30:30

Wasn't pleased with my times, but those sit ups killed me, and for some reason my feet felt 5 pounds heavier each foot than normal

micheal 35.5 minutes

Kate #223- great post, and thanks for the info re: antibiotics. I'll try to refrain from kissing boys. ;-)

17:17

m/37/185

BrandX scaled;
Pack
800m run (treadmill not avail, subbed stationary bike at level 7, 21mph, 3/4 mile
35 x back extension
35 x sit ups

Time:14:38

Micheal

For the first time since starting CF in December, I can FINALLY say this:

AS RX'D!

26:52

as rx'd - 17:59

Playing catch up....
"Cindy"
(did jumping pull ups because I am at home and all I have is the laundry pole and an upside down recycling box!)
20 minutes = 13 rounds +5 pull ups + 10 push ups

Going to try to do Michael tonight, if not, tomorrow.
Looking forward to meeting the folks near Annapolis on Saturday!

21:47

SU/BE on floor

3 rounds of:
800m runs
50 Anchored situps
50 25kg Good Mornings

20:44 PR

Knocked 1:16 off my previous time. Thought I was going to throw up a kidney on the last run.

44/M/6'/180

Day behind......Cindy as Rx'd 14 rounds

boyd c

25/M/5'9"/162
Me and Jared both broke our pr's by like 6 minutes. Subbed goodmornings for back ext. Did situps with feet under sandbag. Ran outside.

Jared - 19:40
Billy - 19:43

First crossfit my roommate has ever beat me at. I was pissed. I blame it on the front and back squats I did last night.

m/35/235
as rx'd
28:57

It seems I have become a small, unwanted, celebrity here due to simple errors in data and statistics.

I kindly refer to my comment earlier in the day (# 83) where the situation is explained. Thank you.

Johan Edström

M 51 69 186
WOD: 28:00
Last time: 31:38

28/m/187

21:02 (PR by :47)

runs on treadmill, sit-ups anchored

And the WOD:

Scaled.
Back extensions on large stability ball.
Situps on floor, feet anchored.

3 rou:
400 m run
30 BE
30 Situps
Time: 17.38

Compared to last time the situps felt really easy.
I barely do situps at all, but I have been doing L-sit and L-hang which might explain it.

37/m/165

3 sets of: 3 OHS, 3 pressing sn balance, 3 sn balance 75#

Michael 26:38

Nadia #240: I'm with you. I always compete with myself but I enjoy competing with others more. My best numbers generally come from head to head competition and not when I'm flying solo.

M/35/150
First time posting. Trying to get fit before I get home. 30 some odd days until I redeploy.

Did a modified Cindy/Mary this morning: 5 Pull ups, 10 one-legged squats, 15 pushups. 14 rounds
The pushups killed me! and I don't think I was going deep enough on the squats, but my quads are screaming!

Did Michael this evening. Our treadmill does not reset so I did 3 minutes at 7-9 mph (1 min 7mph, 2nd min, 8mph...) Sub'd Good mornings and feet were secured on Sit ups. 20:17

nadia, #240, and j rock:

well stated. i watched those lectures again, and the message couldn't be more accurate. competition - against others or oneself - is a powerful motivator.

as for newbies being intimidated, well, it's not CF's (or our) job to coddle them, or for that matter, to even make it easy for them. this is not an easy program to begin, and if newbies aren't intimidated, they haven't looked around the site enough.

remember in the first Lord of the Rings when Stryder asks Frodo if he's frightened? Frodo of course says yes, to which Stryder responds: "Not nearly frightened enough." perfect.

26:34 back ext not hip ext

"Mikhail" instead - 17:42 (PB)

800 m row
50 GHD ext's
50 GHD sit ups
800 m run
50 GHD ext's
50 K2E's
100 double unders
50 GHD ext's
50 sit ups

42yom / 150

Michael as rx'd with GHD situps

No time because inadvertantly stopped my stop watch during the workout. Runs were on a treadmill at 1% grade and were each 3:20. This is my second time using the GHD type situps on this one and what a difference from the standard situp.

cfwu w/push ups
runs outside, unanchored sit ups, sub'd good mornings
21:31

19 / F / 140ish

Took a rest day yesterday so I made up Cindy.
Cindy
5 pull-ups (jumping)
10 push-ups
15 squats

17 rounds in 20 minutes

That's OK johan!
Isn't it amazing how so many people can key in on a few comments and somehow miss everything else that was said?

Awsome work with 18min BTW!

----------------------
Modified WOD:

3X
- 800m run
- 25 BWT deadlifts (190lbs)
- 50 45deg decline sit-ups

T = 32:20
(Very close to last timed GHD Michael)

C

Erin, way to give mary a try, congrats on the pistols.
I like the rankings. Mostly because I want to see how far the body can go. Only six more rounds until I get to the 34 mark in Cindy, it'll be a tough six but I know that it's possible. Same with the super Fran times and all the others, I just enjoy knowing that maybe I can get that much faster, better, stronger. I know that somethings I will never be good at, but to see the human limits is great.
For the newbies (I'm pretty new too, since September) don't be afraid, just dive right in. This is a great group who is willing to give advice on anything and everything. Focus on what you need to do and how to go about doing it. Just know that we all support you in your efforts to become the best crossfitter you can.
Sorry for the rant.
Enjoy the day, it's beautiful here in NY

21/m/195

Day Three!

Short jog, CFWU, Michael in 18:00.46; ran outside, unanchored situps, sub good mornings for back ext.

Question for anybody who's been doing this a while: How many calories do you eat in a day? I did some back of the envelope calculations with the guidance on this website and I'm coming up with a total under 2000/day. Is that right?

Im very excited about doing Michael tonight, but I have a quick question. I prefer to run outside, but my gym has no area for it(its located on a busy state highway with no real shoulder) Is there a way to do the back extensions without a roman chair or is there an acceptable substitute for them. If not Ill use the treadmill, but Id prefer not to.

2nd. I see a lot of posts about hand issues. I have in the past had the same types of problems with my hands become cracked, bleeding, and in one very bad period even ripping every callous on my hands off every other work out or so. I tried gloves but that didnt seem to work very well, but liberal chalking did. My hands still get roughed up but very rarely do they bleed anymore, and I havent lost a callus in weeks(even when doing heavy(80-95%of 1rm for sets) dead lift and pull up combo routines.)

quite a few comments on the LIA ranking - sorry about inflaming anyone - last thing i wanted to do.

when i built the online ranking for concept2 people used it several ways:
1. compete hard for the top spots (only a few)
2. compted against their next highest person (friendly) - many!
3. used it as a stats tool (what is good/average/darn good/great) for someone of my age/weight/etc. (thousands)

the way i built logsitall was to take what i thought were the best features of the c2 online ranking and make them work even better for CF. You can see how your own times rank against others -sliced in almost any way you can imagine. I've been working for months now with george mounce and others to get the data collection up to par - and it is going pretty well.

that said - i made a mistake when i posted Rx and non-rx on the same list - and maybe it is too in your face to post the top times here. maybe stats (average) for age groups/genders instead?

i'm really working to make this things a resource for all...

-bill patton

J Rock, here is a point of view you might not be seeing. (and sorry in advance for the length)

“People will kill themselves (in a workout) for points.” (CF boards like a million places)
“Competition brings out the best in you.” –Andy in a recent video

Yes, self competition is part of it but not the only part. You want to better your score from last time and improve, yes. But knowing there is a person next to you doing the same thing either in spirit or physically a little faster can often raises the bar to past what you think is capable for you.

Knowing that someone has already done something removes mental barriers. You think it’s impossible for you to go “harder, better, faster” then you see a video or learn or a time and find out otherwise. Also no one is ever going to do a Fran in 2 sec, so knowing the general idea of what the elite are doing places an idea of both upper and lower limits.

As for the newbies just starting seeing these lists and feeling discouraged, that doesn’t seem to hold weight with what actually happens. People take up a sport after they see others REALLY achieve awesome-ness than drop it for the same reason. Do elite marathoners cause others to quit training even knowing for them the time is unattainable (due to age or some other reason)? Do beginning strongmen quit because they see the numbers put up by the best or do they use them for personal motivation? People want to emulate/beat the best not quit because they can’t be. Do elite athletes discourage or inspire?

I’m of the belief that honesty and awareness is always a good thing. So more knowledge can only help a person’s performance. Yes, when a “poor winner” rubs in his/her score or presents it in an immature way it might discourage others but that is a discouraging person not the information itself.

IMO, choosing to walk around with blinders on not looking at any results but your own seems like it would lead to a road of “goodness” and not personal greatness. It’s like being a big fish in a little pond, you are the biggest around and you think it’s awesome and don’t push any harder. Then you move to a big pond (look at results outside of yourself or even personal gym) and you’re not so big or great and suddenly improvement occurs again.

Although I’m willing to discuss this more, I’m not of the ability to post a comment every 10 mins so any additional replies from me, if wanted, will be some hours away. If necessary feel free to email me. Or not. Whatever.

"Know pain, Know gain."

31 min approx, some subs as gym was packed

Michael

Sit-ups anchored, 800's on a not so accurate or running friendly indoor track.

25:00 on the nose. I continue to be bad at sit-ups and back extensions. I'll have to be better about doing them in my warm-up. My last gym didn't really have a place to do them so I always subbed good mornings which is coming back to haunt me.

Funny thing about the Pentagon gym is that while it's big and has a lot of equipment, you can't combine runs with anything else unless you trek upstairs either to run on a track, a treadmill, or outside. I think I should just measure an 800 meter course through the halls and see how far I can get before I'm tackled my security.

Aaron

35/m/70/170
quick amundson wu
WOD "Michael" 22:15
11/17 24:37, 12/3 25:20

26:30
Subbed 55# GM for Back Ext.
run on treadmill with 1 % incline

Ran 4.25 miles in slightly over 37 minutes Pose "style" in racing flats. I'll hit Michael tommorrow. Incidently, just finished reading lone survivor by M. Luttrell, riveting account of the heroism of the men for whom a number of our workouts are named. Highly recommend.

32/F/125

WOD:

800m run
Back Extensions on swiss ball
sit ups unanchored
Time: 21:00

3 rounds-
800 meter run
50 feet anchored sit-ups
20/20/15 BE
@ 31:28

M/48/185

As RX'd but subbed half mile runs on treadmill for the 800m, 17:45

So I've been doing Crossfit for a while with my better half - he posts somewhat often but I never have. Resolved to do so after the group workout in DC at Primal Fitness, but alas, I never did. So, here goes:

Yesterday: 17 rounds of Cindy, jumping pull ups (Allison, I'm still working on the kip you tried to help me with at Primal. I am determined to get it, soon.) and knee push ups after the first 4 sets.

Today: Michael. 26:50. I am astonishingly bad at back extensions. Those need serious practice.

Erika

WOD: subbed suerpmans for back extension (no GHD in my gym) and anchored sit-ups, full ROM. Runs on treadmill

Round 1: 6:26
Round 2: 6:31
Round 3: 7:26

Total: 20:23

Pretty close to my last time, although it felt faster/easier this time.

bill patton

don't feel bad about posting the rankings. i think it's great. this is ELITE fitness and competition is motivating. keep it up. as far as i can see you only offended jrock. i wouldn't be too concerned about that.

18:11 pb
last time 18:38
used 45 deg back ext (ghd was being used), ran outside (was a bit slippery). i think the large tim horton's coffee before gave me an extra boost!

now i am getting really excited for the cert this weekend in santa cruz

Cindy:

Over a year ago when I started CF, this was one of the first WODs I did and I was happy with 19 rounds. My PR is 24 and I was shooting for 25 today. Alas, I got a pathetic 19, granted everything was much cleaner and ROM was near flawless compared to the first time, the score was sad.

Time to improve the diet.

asrx

26 flat new pr by 3 min and change

did modified version-OPT's "Mikhail"
800m row\50 GHD b ext/50 GHD sit ups
800m run-OPT loop/50 GHD b ext/50 Knees to elbows
100 DU's/50 ghd b ext/50 sit ups
20:57 PR

So much for a rest day, shoved 18 inches of snow off my driveway/sidewalk only to come back outside and find the plow truck has covered my driveway again with almost 3 feet of snow. I'm going to get that guy, I swear I will :) My back is killing me.

Nadia-
I hope you have fun at the cert.

OPT mommy-
I hope you have fun at the cert too!

Bill Patton-
Just to clarify my statement in the beginning of my #221 post-
I think it would be cool to see your site listed as a link on this site so people could just click the link and voila!
I think you're doing a good thing.

Not that I am trying to tell Coach or Lauren how to run their website or anything like that, that would just be blasphemy.

Kate

15 min flat

visit http://exerfit.wordpress.com for supplemental workouts daily!

Last time i did Michael i got 22:53. I did Michael this morning and smashed it coming in at 16:21mins. Very happy.

While I started CF back in July 07 and still consider myself a newbie, I thought I would share a couple of thoughts with everyone and perhaps especially those looking to establish themselves abit more into CF.

I have found that changing the time of day I tackle CF has paid off immensely. I have four beautiful daughters, the youngest one being 8 weeks (today) and I used to allocate between 8pm and 9pm for my CF, stretch etc. But when my youngest came along I decided to try and squeeze abit more out of my day.

So now I get up at 5am and am usually finished and showered by 6am. Ready for work. By doing CF earlier I have noticed that i am much happy mentally during the day as I dont have the anticipation of CF in the evening and the possibility of missing it weighing on my mind (you might say I have become a bit of an addict!).

Couple of things to note though if you want to go down this route (apologies for all those out there that are already do early morning WOD and are now looking at their nails sighing).

1. Go to bed early
2. Stick with it - I found it took a week for my body to do the shift
3. Have a really good supper with plenty of energy. Your body will have has 6-8 hours without fuel before you do your WOD in the morning as opposed to 2 hours after an evening meal for example.
4. Drink plenty of water when you get up for the same reason above.

Anyway thought i would share my feelings. I know that WODs in the morning are not for everyone and many will already be doing it but I am really pleased with my time today and think that alot of it has to do with me changing my CF time.

Please feel free to comment!

have a good day

Barry

OPT Mommy! Tried to email you, but link went to the website. Anyway, look forward to meeting you this weekend in Santa Cruz! :-)

Penty #272- great post, you nailed it.

Bill Patton- thanks for all that you do, i love LIA and I forget to check the rankings so your posting them is helpful.

I'm introducing Eric to Michael tonight, should be fun!

32 / M / 240

CFWU: stretch; pull-ups; dips; OH squats

Round 1: 8m46s 50 GHSU
Round 2: 9m39s 50 anchored situps
Round 3: 10m30s 25 GHSU / 25 anchored situps

Total: 28m55s

Note: split sets w/ sit-ups and back extensions in Rounds 1 & 3 to maintain continuous momentum. Does this compromise the integrity of my time?

Michael as rx'd:

17:13

Personal record by over a minute. Runs on a treadmill, back extensions on a 45 degree incline.

Michael as rx'd:

17:13

Personal record by over a minute!

M/183/35

Michael today for 25:50 a 6 minute and 55 second improvement over the one we did on December 5th.

hooyah!

24:12

michael

27/m/190

17:45

46 198

subbed good mornings done on treadmill
15:45 Pr (very happy)
by around 30 seconds

problem is I do not where i can improve/ unbroken situps/good morns and runs very fast compared to pr???

17:26 (PR)
Treadmill @ 2%
Anchored sit ups

Running is as always my weak point

Been doing the WOD for the past 2 years off and on. Just started the Zone Jan 1 so figured I'd start posting too....gotta start some time. so here it is

31:54- as rx'd with GHD situps.

cheers

#290 Nadia - hope your meds work and that you can benefit from your trip. It sucks being sick.

Also, forgot to mention that I played an hour of hockey prior to my first ever attempt at Michael. One assist and 2 penalties.

41 yom 188 lbs
3 rounds
800meter run
50 back ext
50 situps
20:23 min.

m/33/70/197

26:07pr
treadmill 8.0
GHD back extensions
decline sit ups

28:09 as rxd

male 24yrs 6'6 250
as rx'd military sit ups 29:40

nadia - I know I sent you wellness wishes last week, but they don't appear to have done the job, so here are some more: 21-15-9 of Get Well Soons. Nice work with your doc, too. Calling the cert a 'conference' instead of a more appropriate term like 'beat-down' or 'good old fashioned ass whoopin' was smart!

As for the whole issue of posting insanely fast times or high loads, I like it. I'm a relative newb here (3 months), and I'm not intimidated at all. As others have stated, friendly competition brings out the best in people and helps keep them motivated to improve their results. Back in boot camp, every time my platoon faced off against another one in the company, we all came out stronger (and sweatier/dirtier/bloodier) no matter who won, which was the whole point. The times show what's possible, and that makes me want to push myself harder. I may never do a sub-3 minute Fran, but I know it can be done so I won't settle for anything less than continuous improvement.

Work needs to end. Soon. I need my daily pain fix!

"Mikhail" instead
800m row
50 GHD back ext
50 GHD sit ups
800m run
50 GHD back ext.
50 K2E
100 dbl unders
50 GHD back ext.
50 unanchored sit ups
new pb of 23:25 - the K2E are the slowest part for sure then the double unders are sporadic. some sets of 10-12 in a row and others only 2-5 somewhere. Unanchorded sit ups are slow for me but only one break at about 30 reps
Looking forward to rest day tomorrow.

Time 21:22(PR)

Switched to 'pose' running, feels horrific but cut my time by 3 minutes. Probably saved my core and low back.

Havoc, I like your M.O.

m/38/6'3"/224

24:33

I'm not sure how much better it was than January's Michael but it definitely felt better!

29:30

32/m/210/6'5"

22:45

About a min over PR.

"Micheal"
as rx'd

time = 20:08
new PR by >2min

To those out there feeling under the weather,

I have a list of vitamins and a schedule on how to take them to kick your nasty cold/flu/illness.

Please feel free to email me or look me up on the message board and I'll hook you up. I don't like taking tons of meds but now that I learned what vitamins how how to take them, I don't remember the last time I was sick. I have more energy too.

42 y.o. man. 5'11, 230

Ugghh, feelin every move of Cindy today.

Jump rope: 50 single unders and 2 attempted doubles.

CFWU x 2

Push press: 75# 2 x 12. ( when I started this 3 weeks ago i was using 45# for push press.

subbed 1000m row for runs
military situps and 20kg good mornings
24.58

25/f/139/5'7"

I thought I would have the outdoor track on base to myself this afternoon. Not so. When I showed up, I was greeted to a sea of men in grey and blue super sweet PT gear. That's right, base-wide fitness test. Wonderful.

I improvised back extensions on playground equipment and did anchored sit-ups, once again, using the playground equipment.

I noticed the PT officiator staring at me while I was doing the sit-ups with his mouth open. He was either thinking I was awesome...or crazy. Either way, CrossFit's workout today kicked the tail of whatever PT test the guys were out there doing this afternoon.

Only got through two rounds of Michael in 17:05 before pukie and I had our very first rendezvous under the slide. It was very romantic.

Michael. What a bastard.

29/m/6'/205

Michael as Rx'd 23:12

Just started crossfit last week. Front squats Monday, "Cindy" yesterday, "Michael" today. My legs feel like they are about to blow up.

Nadia, Try gargling with hydrogen peroxide. It's disgusting, but it'll kill any nasties in your mouth. Enjoy the cert.

Michael rx'ed.
Time: 19:14.

23:57 as rx'ed, Reedley gym. Takes 38 sec per transition to/from running.

I am new here-only doing Crossfit for about a week and a half but I really like it.

My time was 34 minutes.

But it will be better next time!

44/179

As rx'ed: 23:55

Runs on mill @ 1%

One round of Michael in 5:17, arms crossed on BE, feet anchored on SU, incline @2 and speed ~10.2.

Did this right after an intense strength day for legs that included, gulp, weighted lunges. I may be crippled by tomorrow. I'm on Week 7 of a 10 week power lifting program and it's going really well but I can't wait to get back at the WODs.

Robin f/35/142
28:58

Brady m/38/205
24:57

Having a blast.

Oh and 14 minutes for Michael is insane.

47 yom/ 6'1"/ 185lbs.

As rx'd

22:08

15:28

had to sub supermans for back extensions.
this is a demonic workout...

Michael as Rx'd

22:40 (beat my last time by 5 min. Yahoo!)

I think I could have done better if I didn't have to run on a treadmill. :(

29/M/175

20:20

40# db anchored sit-ups. The rest as rx'd. Legs cramped on the last stretch of the last 800, which kept me from coming in sub 20. Next time.

Ran 400 up and 400 down hill
Subbed supermans for extensions.
Time: aprox. 24 min

m/30/199
did micheal
22:00 even
as rxd except good mornings for back extensions
had to pace myself after going up in flames yesterday
ya gotta love this stuff!

Michael, as Rx'd 17:09

still sore from Cindy yesterday, 12 sets...first date with Cindy by the say...can't wait to see her again!!!!

M/27/6'1"/203
Second day of xfit 37:33
as RxD

Back extensions were on an incline ~45*

27:00

As Rx'd
24:18

GHD was broken so I used the normal BE thingy and a slant board. Haven't done Michael in a long time (for some reason it always comes on days I can't workout) and I was looking forward to getting a baseline on the GHD. Next time...

23:51 - PR by almost 6 min!

Not a bad day at the office, still lots of room to get better.

Best,

47 yom 160#
17:10 new pr by 3 secs.
1/2 mile 3:06/3:25/3:37 legs fried from Cindy
B.E. and abmat situps anchored unbroken

is this crossfit stuff good for a competative swimmer that is in high school? If anyone know please let me know thanks.

is this crossfit stuff good for a competative swimmer that is in high school? If anyone know please let me know thanks.

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

"Michael"
Time: 26:51 PR
Foam roll after.
Compared to 071025: 27:59

33/m/220
800m
35 situps
35 Back Ext.
x3

22 min

39/m/6'1"/196#

First time (11/07): Could not do all sit ups as Rx

Last time (12/3/07): 35 minutes (could not keep fingers on ears for anchored sit-ups [#3 on slanted board], but finished)

This time:
CFWU
29:37 As Rx'd (#4 on slanted board)

as Rx'd
31:30

I would like to see a video depicting the various ways one can do a back extensions/sit-ups please.

M/31/203
CFWU
20-.75bw back squat :58
20-1.0bw back squat 1:55

Michael as rx'd
28:10
"ouch"

1/2 rx'd...13:20

Jeff in VA M 48 70" 195
WU unknown. Subbed 15# GM for BE’s. Sit ups feet anchored. 24:19

John in NY M 48 68" 160
No CFWU, just stretch & skip rope to warm up. Subbed 15# GM for BE’s. Sit ups feet anchored. 19:15.
First time inside on a treadmill & I think it forces me run faster than I make myself run outside…I know my pace was faster, but getting the danged thing up to speed cost me time. Last was 19:25 outside

I've been doing CF for just over a week and I've already missed a couple of days. But my wife and I had our second baby. So I'm using that as an excuse. I'm sure it won't be the las time I use my kids as an excuse to not work out.

Michael

27:39

Formerly Colin - Have loved all the comments regarding competition. I was talking with OPT prior to my first post (Cindy) amd was discussing that I needed a new challenge and he recommended this site. I love seeing all the posts and find them very motivating. In my own world I find competing as my life blood...it is mainly competing against myself but to have someone else to compete against is probably my biggest motivator. When I see an awesome time I say to myself that is what I need to strive for and I do want to have the best time. The brother and sisterhood of competition should be embraced.
Old Guys Rock!

23/M/215/6'01"

Warmup: 10 pullups, 10 dips, row 1k

37:01 (including time to change stations, wait for stations to clear up, etc.)

This is why I hate doing WODs like this in a globo gym.

34/m/185 (newbie)

800M
25 back ext.
40 situps
x3

23:12

My first Michael. I didn't do the CFWU first because I was Scared!

34/M/252

32:50 as rx
Slow, but I was able to do the first and second round run without walking (5mph on treadmill), which is a huge feat for me not having run for almost 4 years. Third round I walked a tenth of the distance in the middle. I am Smoked and looking forward to the Rest Day - since this is the FIRST time I've ever done all 3 days in a row.

Had to do the workout during peak hours at the university rec center. That meant no open treadmills, so between each bout of running and back ext/sit-ups I had to travel up/down 4 flights of stairs to get to the track and back to the back ext. equipment. Also had to wait for the back extension for two of the rounds. I didn't stop the clock at all during this time because that would not be fair since I would be getting a little bit of rest.

Michael Mod
run 800m
35 back ext
35 sit ups
3 rounds

approx 8-10 minutes of travel/waiting time for stations

33'36"

m/21/6'1"/170

mur post #130. What kind of 800 meter times are you running (2:20's)? Track or treadmill? 14:03 is smoking.

Michael as Rx'd

21:29

Run on treadmill

36M/5'10"/164.5#

As Rx: 24:24.

35 seconds slower than last time. Last run too slow!

M\43\192
As Rx'd 25:48

F\39\150
Biked instead of ran, 25:48 rest as Rx'd

15 seconds slower than last time...

I'll try Michael tonight, woke up too late for morning WOD. I've got to get my hands on a GHD, will have to sub good morning's.

I agree with #272. I'm a relative newcomer to CF, and while I certainly compete against myself for the purpose of measuring progress, the seemingly impossible performances posted herein serve as inspiration to me. For example, I pushed myself harder yesterday knowing that a 34-round Cindy is possible, I just have to train to the point that I don't ever have to stop to rest during this WOD! Also, I saw a post-signature with a CFT number of 965 for a male about my age and weight...you can bet I'll be pushing for a 1K CFT after having seen this. Maybe 1 day... And maybe 1 one day, I'll post a performance that seems impossible to someone else. Wouldn't that be something?

Anyone going to Cert 1 in Va Beach? I'm looking forward to matching a few faces with posts!

Ross

M/24/190
"Michael"
18:48
810M (around my block)
Subbed Good Mornings with 13lb med ball for back extensions
Unanchored Situps
3x

Gym was packed, i kept losing my treadmill so instead of waiting i improvised:

Rnd 1 on treadmill(.5mi), Rnds 2 & 3 on stationary bike (1 mile each rnd @ level 4), Exts over swiss ball w/ feet anchored(50/rnd) and sit-ups w/ feet fixed(50/rnd)

Time:23:29

AM- "Michael" 26:39

PM- My first official "Mary" SWEET!

8 rounds + 9 pull-ups

All HSPU on parallette bars, ears to hands. My first unassisted pistols (not very graceful but legit, woohoo!). I did all my pull-ups to my chest using the Annie Sakamoto leg pump. Those are awesome!

Nadia- Hope I still get to meet you this weekend, but sorry kid, no kissing. I know, I know, your totally bummed! hehehe

as rx'd 21:08

40/m/72/185

Michael as rx'd - 21:53
1m warmup @8, 1m cool down @7:30

Previous times doing supermans in place of back extensions, times were in the 18:30 range

20:13

Had to sub Supermans

20:13

Had to sub w/ Supermans

I too had to sub out to supermans...not as comfortable on concrete :-(. Been doing croddfit regularly for a week now. Finished "Michael" w/ a time of 25:36

22:52 as Rx'd.

Michael, as prescribed (first time) 17:09

Legs still sore from Cindy yesterday -12 rounds(my first "date" with Cindy as well,but I'm sure I'll see her again. )

Michael, as prescribed (first time) 17:09

Legs still sore from Cindy yesterday -12 rounds(my first "date" with Cindy as well,but I'm sure I'll see her again. )

24:07

muscle snatch+ohs+snatch balance x 4 95lbs
hang snatch tech work 105lbs x3
some dead lift work...

46/M/5'10"/165#

Tuesday/Cindy
15 rounds

Today/Michael
23:23

I've been doing crossfit for 3 wks now and am TOTALLY hooked. I come from an endurance background, bicycle racing and running. So, as a result, my cardio is excellent...but man am I lacking upper body strength and power. I'm trying to keep my enthusiasm under control and not start to fast and get injured, but I have never been this excited about working out. Thanks coach.

500m Row

WOD
:21 even

Did Military style sit-ups (feet anchored w/hands behind head, fingers enterlaced) instead of the usual GHD style. Not much of a improvement.

Get some, Go again!

BW 70kg

19.32

C&P 800m
Ab Mat Butterfly Sit Ups
20kg Good Morning Sub for BEs

27/F/5'5"/132

23:05 (almost 2 minutes better than last time!)

Sit-ups - feet unanchored, arms crossed over chest

I was thinking about skipping it today - I was just in a bad mood and kind of dragging. I'm so glad that I decided to workout. I feel on top of the world now!

January 09, 2008
Wednesday Substitute
Complete as many rounds in 20 minutes as you can of:
6 rounds, 21:20 minutes avg hr 151
Wall Ball 10 rep (12 lbs)
Handstand Push-up 10
24-inch Box jumps 10

27:04 Retired today after 26 years federal service.I'm off to the crossfit cert on Sat. Yeah Hoo

32/male/165

as rx'd 23:56

Way to go CCRAFT, thanks for your service, I'm jealous...

44/76"/192

subbed full extension toe touches for Back extensions (i.e. reach as high overhead as possible, touch toes, extend arms above head for one rep); not a great sub, should have done 2 for 1 possibly

otherwise as rx

27:39

16/M/5'7"/166

27:15

Sit-ups were with arms crossed across chest.
First and third sets of back were superman's. The second set was back extensions.

Did "Michael" today- 21:02
Thank you Coach Glassman and everyone that helps him for the great website.

CFWU x 3

Me:
24m/5'8"/152
as Rx'd 25:39. I bonked on this one. My upper abs were hurting so bad I could hardly breathe on the run. I'm not sure if it was bad nutrition or just from the workout yesterday, but I sucked it up.

Jennifer:
(400m, 35, 35): 25:53

44/M/6'/185

TIME: 16:01 AS RX'D

HAD LIVE FIRE TRAINING TODAY, FLASH OVER TRAINING. IT WAS GREAT! I LIVE FOR IT! SO WOD FELT SLOW BUT ONLY ABOUT 30 SECONDS OFF MY PR. NOT AS BAD AS I THOUGHT IT WAS GOING TO BE TODAY.

10 MORE DAYS TILL SAN DIEGO! YES!

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

Trying out new XFit affiliate in my area and need to do a 3-day instructional period first. Today was second day:

Practiced Front Squat, SDHP, and Push Press

Workout:
10 rounds, decreasing reps from 10 to 1 each round (like "Linda"), all with 45# bar:
Front Squat
SDHP
Push Press

Time: 9:11

It's nice to have some good instruction and finally get to work out with other crossfitters. They're on a 5-on, 2-off schedule, so I'll mix in workouts from this site with those at the affiliate as needed. Definitely need to work on wrist and hamstring flexibility! Thanks Maggie!

16:32

27/m/168

subbed 45# good mornings

26:50

M/48/149

Ran 4 x 800M on Monday so will do "Michael" anon.

"Christine"
3 rounds for time:
500M Row
Bodyweight Deadlift 12 reps
21 Box Jumps 24"

as Rx'd (first time): 15:27

Row #1 1:51 PR

M:31:6'3" 20st

Michael

22'14"

Knackered!!

38 bw 190
as rx'd and didn't feel it today

17:08

Row 1000m
50 back extensions (GHD)
50 situps (abmat unanchored)

R1: Row 3:35.0 / Split 6:32.1
R2: Row 3:48.0 / Split 13:25.3
R3: Row 3:51.7 / Split 19:58.2
PR by 50 seconds and snuck under 20 minutes finally!

Thank you, Lieutenant McGreevy.

as Rx'd

21:54

PR by 15 seconds

M/29/6'6"/200
MICHAEL
17:53

Danny #336, This Crossfit Stuff is good for anyone. It is a great workout in a short period of time which still allows plenty of time to work on skills required for your sport. You can also modify the WODs and do intervals with swimming instead of running etc. One WOD I do once in a while is 50m sprint in pool followed by 25 push-up then 50m spring and 24 sit ups, sprint 23 push up, sprint 22 sit up...all the way to 1, you get the idea.

Michael 17:13 subd superman for Back Ext.

Michael
Runs on treadmill, actually did .50 mile each rd.
Feet anchored for situps
Good Mornings
32:05
I hate running, guess I'll have to work on that...

28/F/135

Micheal - 28:31 rx'd

Would love to see more woman posting there times. The few that did, nice job ladies!

38:10

back extensions killed me...couldn't run as fast as i had hoped - but it was still great - loved it!

RINGS! I'V GOT RINGS.

THEY CAME TUESDAY. NOW I CAN MAKE MY MUSCLE-UPS LOOK AND FEEL BETTER. IT'LL BE NICE TO PRACTICE MORE OFTEN. I CAN USE IT!

ROBERT S.
TUCSON, AZ.

#347 Jim I just sprint my heart out on the track and leave nothing behind! The lung burn is only momentarily and pushing myself is worth it.

HOOYA Lt. Michael McGreevy RIP

Woops meant #355 Jim...

Michael in 28:12, PR by 74 seconds
Runs on treadmill @ 2% incline
All BE's unbroken
1st SU's on GHD to parallel
2nd on AbMat, unanchored, butterflied legs
3rd on GHD w/ full ROM

M/36/6'3"/265#

as rx'd 28:37

whew!

F/27/110

20:10

Did the 800's on a tred mill, I'll do it outside next time, it's always faster outside.

185lb 25y M
As RXd
20:35

lower back was really tired during the run I noticed.

Thanks Bob! I was all proud today of my 90 HSPU. Hee hee. Yes, feeling much better today. Had upped the probiotics and rest and energy is coming back. After Mary today I was pretty pumped too and would not shut up at work. ha ha.

Kate- I read today about your fall the other day. Hope you are feeling better! Youch!

Nadia- hope you are feeling better too!!! I had mono in college. Echinacea helped. Hope you feel better for the cert.

Laura- (this is late but I often cannot read the posts daily and then have to go back and read some.) WOW- congrats on the FS singles. Inspiring!

Erin

23yom/6'2"/220

did glute ham situps, had to run up and down a flight of stairs each time to get to an open treadmill.

23:16

felt real good on everthing but the situps, my quads were toast after about 25 in the first round. thank god for a rest day, my legs need it.

50% week; 3 rds. 400's, and 25 un-anchored situps, and 25 superman's.

7:53

m/35/185

29:30 as RX'ed. Treadmill @ 1.0 incline. I'm so slow, particularly on the treadmill. :o(

f/33/?

sick, but getting better.

56/M/188 Well.. I wasn't all that happy with my squats yesterday, so I did 400 A2A squats at work in the vinyard today. My legs are pretty spent. I think I'll just do some trunk work and shine on 'Michael' this time. I'll give it hell next time Michael.

davidorr

congradulations on hitting 28 rounds of Cindy. We are the same age so I know what it takes. My best is 26 but I haven't had it in me the last few times. My hat is off to you. I nominate davidorr for Captain of the 50 & Older Team.

Nadia and Ross, nice to see others get what I have to say and that I expressed myself well enough. I can get rant-y sometimes.

I've stutter started CF a few times in the past (last 2 years or so maybe)and life keeps finding ways to take up all my time ( I have been reading this board almost the whole time). A new YMCA 1/8 of a mile from my house should help. LOL

I've just completed my first full 3 day cycle (and did a WO on last rest day having missed the day before). For me that is great itself.

managed 3 sets of:
1/4 mile run
25 situps feet anchored
25 back extentions
and an extra 1/4 mile

in 27 minutes or so.

30.35

Ah.. One correction to my post #409.. I'm 57/M/188.. These damn birthdays, At least I haven't written 07 since Jan. 1st

29:56

30 yom, 160#
3 rounds of x-fit warm up.
As rx'ed 20:00.

Now that my thumb is better, I wanted to do a WOD with rings, so I chose the 10/28/07 WOD:

For time:
50 Ring dips
Run 400 meters
50 Push-ups
Run 400 meters
50 HSPUs (5 HSPUs then subbed 5' elevated push-ups, 2' higher than last time)
Run 400 meters
18:48 PR! (After burning through 4 minutes I could only get 5 HSPUs, then couldn't get off head after the 5th. I got a lot of puzzle looks in the gym. I then subbed 5' elevated Push-ups to finish.)

Then "Michael" as RX'd (on the glute-ham)
23:58 PR! (Runs were at a 7min mile pace)

TMOE decided to follow a different path...

45 min run (approx 5 miles)

Then "Michael" as RX'd (on the glute-ham)
29:11 (In TMOE's defense he did do an extra 800m because some dipstick cut him off at g-h machine after his first 800m.)

5'6" 160#
37 / female
Third day on CrossFit
Michael: 35 minutes

23:23
Sit up's anchored.

23/m/240lbs
21:20

28.f.140

29:28

Micheal on a boat

sub 100m row
back x on ball
situps anchored

26:30

first time as rx'd on situp/backx reps

1000m that is

EJEJEJJJJEJEJEJEJJEJEJEJEJEJEJJJJJEEEEEEEEE
M/34/168
21:10
ON TREADMILL, 45 DEGREE BACK EXT, SITUPS ON GROUND FEET UNDER MACHINE

M/34/168 EJEjejEJJEjeej
21:10
back extns 45degree machine

Had hockey tonight in the North End w/ the guys. Skated for just over an hour and after having not played since Oct/Nov, and after Cindy last night, I was useless. I really need to be skating once a week all Fall/Winter/Spring to stay in good hockey shape.

michael 18:40 pr

post: annie 7:14 and 100 du in 1:52

3 sets for time, of a half mile on treadmill at speed of 8.5, 50 back extensions, 50 situps

Round 1 = 6:01
Round 2 = 6:12
Round 3 = 6:09

31/m/200

as rx'd: 20:50.

49m/5'7"/170

28:17 as Rxd

losing lots of time on the situps

31/f/135

as rx'd: 21:05. Back extension equipment issues.

HHHHHHHHHHHHHHHHHHHHHHHHH

27/175

3rds for time
Subbed 1000M row for run
50 back ext
50 situps anchored

24:30

HHHHHHHHHHHHHHHHHHHHHHHHH

24/m/6'2"/185/Denver

As rx'd + 20 pushups, 29:40.

23/m/155#
as Rxed: 15:41

29yo/M/6'4"/205#
25:54
Subbed 800M Row for the run, maybe I will be able to run in 2 weeks when it comes up again ;-)

I love this WOD-definitely one of my favorites. I wanted to go for all roman chair sit-ups, but globogym was packed to the gills, so it was tough even finding a spot to flop down and knock out Supermans and sit-ups. That's what I get for going in during evening rush hour a week after New Year's.

Pre: CFWU x 3 + push-ups because Cindy reminded me that my chest is weak.

Round 1: 800m row(no open treadmills), BE and SU on 45* roman chair
Rounds 2 & 3: 800m row, Supermans, unanchored Army sit-ups

26:14

Post: assisted pistol practice and stretching

Last time was 24:06. I know I would've PRed if I didn't have so much travel time looking for treadmills and space. Woulda, shoulda, coulda...didn't. Will next time.

M/26/221

22'17

had to sub 50 squats for third round of running.

27/m/6'0"/180

Michael as rx'ed:

18:52...

then took a 3 min break and...

Did 'Mindy'...

5 hand stand pushups
10 pullups
15 squats

total = 16 1/2 rounds in 20 min... rockout

29:54 Runs were bad. GHD situps for all.

F/29/111/64.5

22:59

Subbed good mornings at 15# and did sit-ups on a balance ball.

173.5#

As Rx'd
21:08

40 M 190#

CFWU 3X

as Rx'd -18:00 started my watch early and had to move to couple different floors.

26:20

ran on treadmill
full situps on mat with feet anchored
back extensions on roman chair

F/35/129

25:28 followed by hour spinning class. Legs are smoked.

CFWU
Michael as rx'd 23:46
M/47/195#/72"

25m/170

3 rounds michael, 1000 meter rows sub for 800 meter runs. First round I subbed supermans for back extension.

29:47

21:24

21:56, about a minute and a half slower than last time - had to wait a few seconds for the GHD machine a couple times, but there's no way it added up that much. I'm betting most of the time lost was on running - this has been the first running WOD I've done in awhile.

M/39/6'/195

Michael as rx'd 15:44 (TM at 1.0 incline)
Previous 4 times - 16:46, 19:38, 20:02, 24:25

The difference is almost all in in running the 800s at a faster clip each time.

19/M/175#

Michael as rx'd - 18:30 ran on treadmill and felt like I could have run faster.....next time i'll run on the track.

26:02 on t-mill @ 8.1, 8.1, assorted mph vs
27:56 @ 8.1, 8.1, 7.7 mph 12/3/07 vs
26:32 on t-mill @ 8 mph 10/26/07
26:51 on trdml at 8.5 mph 9/19/07
27:57 anchrd su(2&3),trdml 8,8&5.5,7mph 2/13/07
27:27 on 12/13/06
31:18 on 9/28/06
28:47 on 6/28/06
28:33 on 5/23/06
28:41 on 2/24/06
35:09 on 8/29/05

10 min ellip wu 18/18. hr avg 127, hr max 172.

19/M/175#

Michael as rx'd - 18:30 ran on treadmill and felt like I could have run faster.....next time i'll run on the track.

m/17/5'10"/180
Crossfitting for 22 days.

Subbed 1000m row at damper 5 for the run, subbed supermans for the back extensions. Did brandx scaled, only 35 situps and 35 extensions per round.

Time: 33:37

Almost quit after 2 rounds, but sucked it up and went for it, I'm not going to get in the habit of saying "Its too hard!"

warm up - bike, level 15, 9.6 miles in 30 mins

1 mile bike, 50 hyperextensions, 50 sit ups x 3

18:40

1400 yd swim, various intervals

m/36/195
Colorado Springs

Pre Workout: 75 95lb overhead squats done in 3 sets.

As RX'd: 21:45 All situps were alternating and on a 45 degree decline. Slower than my fastest time by 5 minutes. Increasing the intensity for a while to build up more strength.

Ciao everyone

27/m/210#/6'1"

NBNBNBNBNBNBNBNNBNBNBNNBNBNBNBNBNBNBNBNBNBNBNBNBNBNBNBNBNBNBNBNBNBNNBNBNBNBNBNBNBNNBNBNBNBNBNBNBNNBB

"Michael"

35:59. Treadmill@1% for first 2 rounds; elliptical (level 10) and GM's (45#) for last round (my treadmill and extension bench got stolen)...running SUX! Avg HR: 148. My times are improving each time on this, but the pain doesn't change!

sub 1000m rows- 27:52 ouch!

3:32 slower than on 12/3/07 and that was after another workout.
Felt like death throughout. Weird three days, PR, asthma failure, new low. Looking forward to the rest.

m/36/195
Colorado Springs

Pre: 75 95lb overhead squats in 3 sets.

As RX'd: 21:45, situps performed alternating at 45 degrees

41, m, 5 9, 178#

31:06 - PR by 8:49!!!!!!!!!!!!!!!!!

I happy!

28/m/200#

as rx'd
19:38(PR)

First time for Michael.
48:00 including 5:00 break after round 2.
Should have just kept going, even if walking.
According to mapmyrun.com, I was doing .6 mi runs.
GHD situps and back extns to parallel.

M/37/170#

"Michael"

Subbed BW good mornings
Situps slightly anchored

17:53 (PR)

Flying around a dark track at night feels good : )

CFWUx3 (omitted situps & back ext)

BrandX scaled WOD - Puppies
3 rounds of:
600M run
15 back ext
25 sit ups

24 minutes

Did the run on a TM, and full situps w/feet anchored on an incline board arms overhead up to toes.

5 min C2, CFWU (5 reps only on BE and SU, added 3 TGU each arm per round).

Michael as Rx'd: 21:31 PR by 43 sec.

BE & SU done on roman chair w/full rom.

d - 29m/170

24:23

runs on treadmill, anchored situps, lost a couple minutes in transition

j - 33f/125

29:44

runs on tread, ghd situps

M/33/68"/165 lb.

warm-up: 1/2 mile run and CFWU (pull-ups 7+3, 8+2, 7+3)

Michael as rx'd:

23:17. 1st round: 7:26, 2nd round: 7:52, 3rd round: 7:59. Ran outside.

cool down: stretching and 1/2 mile run

not quite as rx'd

sub'd 4 minute alternating leg jump rope for 800 meter run.

3 rounds
4 minute alt leg jump rope
50 back extns
50 situps (on extension stationi)

27.35

then ran 1/4 mile for time 3.44

29M/5'6"/165#

As Rx'd: 18:02 (runs on TM @ 8.5 to 9.5 mph)

I thoroughly enjoy the sweat spray that gets slung off my head while doing the back extensions on this wod. It creates such a nice streak of sweat that extends about 4 feet in front of me. Good times today.

In the morning did a 5km run so legs were still very tired. So I did:
400m run
50 supermans
50 situps
3 rounds
Did it all in 14.40
Next time for sure it will be proper the whole way through

"Michael"

Three rounds for time of:
Run 800 meters (sub 1000 m row)
50 Back Extensions (on 45 degree stand)
50 Sit-ups (on bench to simulate GHD)

Time: 27:35. Beat old number by a minute. My strategy was to increase cycle time on the situps and BEs. This led to broken sets, but was faster overall than slower pace in unbroken sets.

31:34

About 2.5 minute improvement from my last Michael. On treadmill at 6.0 speed and 2.0 incline. Anchored my sit ups after 10 reps in round one. That made them a little bit faster and more consistent. Aiming to get a sub 30 next time.

M/56/201/70"

#410 Thanks Dave. Body is older but the fire is still there.

sub:
stairmaster .49 mi.x3
50 su on bosu ball x3
50 back ext on swiss ball x3
18:20

Tough workout, but stairmaster ain't running! Live out in the boondocks, 2 feet of snow here with lots of ice on the road.

M/34/185/72"

27:48

1st Split: 7:33
2nd Split: 16:33

Sit-ups killed my time. Need work.

M/46/145
10 min on bike for WU, a set of squats, situps and pullups for WU

26:53

From the office - takes a bit to get in and out of the building.
Runs were 2 minutes out then return
Situps were army-style for first round then GHD for the first half of the next two rounds.

#83 Johan, 18 minutes is still a pretty darn fine time. Good work.

BarryT Great improvement - Morning workouts for me mean I get them done right away.

J roCk - Nice time too. It's hard to dial up the motivation when you're hurt and work around it.

A little competition is great. I also like to see great athletic achievements/feats that show what the human body is capable of; a 4-minute mile, ring gymnastics, a 20-round "Mary" - that's amazing OPT!, or a HSPU in the middle of the floor, a 200kg snatch from a guy my size.
An 8-minute Michael, I believe, is on the edge of possibility. And I'd like to see it.

And then reach for it...

...and then the alarm goes off and I wake up...arghh

I saw it here - one word written on the toe of each of Keysha's shoes;

"Believe" "Achieve"

That's what seeing some of the postings here does for me.

Just maybe...I can reach...hmmmm...yeah...

3,2,1 GO

Rx'd

21:30

Jake 23:25 as rx'd
Laura 28:30 rowing and good mornings sub'd for back extensions

m/42/170/70"

17:11

3-min bike (@4) x3 (can't run - knee)
50-crunch
50-superman

mjmjjmjmjmjmjmjmjmjmmjmjmjm

18:59
Supermans instead of back ext. since the Liberty High doesn't have one at the track.

mj

nadia! - i'm sending u wellness blessings and healthy, happy thoughts. speedy recovery, be yours, my shero!

25/f/5'2/131# (looks like i'm still holding onto the holiday bloat)

went to the park w/my buddy and shero JennieLee
warmup with 1.5 mile run (approx; did 3 laps, but i think the loop is actually more than 800m), cfwu sans dips, then...

WOD: "Michael"
3 rounds for time of:
run 800m
50 x back extensions (sub w/unweighted good mornings)
50 x sit-ups (frog style)
time = 17:12

not a pr, but last time we did this at teh park it wuz n-ups in place of sit-ups (n-ups are always faster than sit-ups). boy are my abs gonna be unhappy cuz of it. haha!

JennieLee 26/5'9/160ish
time = 17:39
her goal was to finish under 18 minutes.
victory; rejoice!
she did unanchored sit-ups the 1st round and n-ups the rest. that's my shero! great work lady :-)
thank u for experiencing the koolaid w/me!

post: run 25 minutes = 3.33 miles, cfwu x 3, deadlift 3x10 @ 135#, sauna

"Michael"
From BrandX Puppies: 3 x 600m run, 15 back Xtn, 25 situps for time

16:30

15/M/212

As rx'd
20:32

Thanks Michael.

M/31/5'10"/190

31:40

CFWU as Rxed with 120 lbs of assistance on pu and dips, crunches for situps.

Ran 7.5, 7.0, 6.5 MPH pace on treadmill at 1% grade.
Did crunches for situps - abs are still ripped up from earlier this week.
Hyperextensions were tough, had to do 3-4 sets to get through them.

M/31.6'0/192lbs

CFWU X 3

As RX'D

Time 19:21 (PR)

Felt great!!!!

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/150
WOD as rx'd
26:37

Extremely slow today...tons of interruptions.

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

M/49/6'/185

25:01

F/47/5'7"/135

21:37

22:10

M/33/6'4"/225

As Rx'd, 34:16

F/25/106

19:55

almost 3 mins better than last time..i am so psyched to have gotten sub 20. Running sucked but my back extensions were super fast got 50 unbroken first round which is a first.

Late night Michael but made it before midnight so technically I did it on the right day:)
3 rounds-
Run 800m
50-15# good mornings
50-anchored sit-ups on floor
28:57

25.03

30/M/5'10"/182

Back ext and situps on roman chair.

29:01

First time as rx'd (i.e. going all the way to the floor on every situp)

"Michael"

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

for time of:
22:00

Jared (26/5'7"/135):

As Rx'd: 26:31 (PR)
Last time 28:11

Candi (24/5'3"/125):

3 rounds: 400m run, 15 sit-up, 15 back ext
Time: 19:47

M45/255#

Time = 23:53

F 48 64" 167

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions SUB 25
50 Sit-ups SUB 25

47:00

RUN: 5.5 miles

5 Rounds:
20X KB Swing w/65lb DB
10X Cable Row @240lbs
10X Oblique Crunches w/ 25lb wt. (each side)
10X Oblique Crunches (each side)

Michael

20:27

Felt great. I wanted sub 20 but just missed it. I could have done it if I was paying attention, I think. Next time.

Jennie: 26 F 160# 5'9"
"Michael"
Time=17:39min

Sub 400m on tread mill and 50 good mornings 45lb
23:33 with transfer time from and to tread mill

M31/73"/223lbs 2nd CF WOD.

34:31 subbed good mornings with curl bar for back extensions.

I ran well for me these days - 4-5 min avg per 800m. Ran on the sidewalk dodging garbage bags, people, dogs, etc :)

Good mornings were easy. Sit-ups were an absolute grind and ruined my overall time. Now I know what I need to work on.

Michael

19:39

I have been working on the pose method and feel it has helped with my running efficiency. Thank you coach for such great and informative material in the Crossfit Journal. By far the best subscription I have ever had.

One last post.. it's way past my bed time

mas- that was a great time for half a 'Michael'. You must be a pretty darned good runner.. or were you flying? lol

danny- Crossfit is great for swimmers. I seem to remember a story about a swim coach at a big college (Stanford maybe?) converting his team to Crossfit conditioning and then winning and breaking records all over the place. Perhaps some Crossfit historian can fill in the story better than I ( old guys rule- but our memories suck).

There seems to be a lot of 1st time Crossfitters and posters tonight- welcome to you all. You are on to one of the best things you'll ever do for yourself. Start slow but expect results, stick with it and you'll get them

M 36 5'10" 151#

Avg running distance: 820 m
Did standing good mornings w/ 30# DB.
Situps w/ pair 30# DB weighting feet.
Rest 30 seconds between rounds

1. 03:48.97 02:18.40 01:55.95 -> 08:33.48
2. 03:54.25 02:54.31 02:28.24 -> 18:20.59
3. 03:56.22 03:19.65 02:06.50 -> 27:42.96
(Stopwatch stop was a second late, due to finding the button. HR Monitor recorded: 27:41)

Last time: 28:50. Goal this time: 28:00.
This time: 27:41. Personal best by: 1:09.
HR: 173 avg, 203 max. Beats by fleep makes me forget to slow it down.

Onward!

only did sets of 25 for the back extensions and situps - still a rookie

24:45

25m/250/6'3"

For Michael:

31:51

Got a little sloppy with back extensions on 2nd and 3rd set. Max heart rate was 185, way over 155 cardio optimum.

Sub'd row for run
16:30

"Michael McGrath"

Day 2 of Supplemental Olympic lifting: Burgener Warmup.

I can really feel the muscle memory setting in. I'm getting into the bottom of the squat faster and deeper.

"Michael McGrath"
895m
50 Good Mornings
50 Situps
3 Rounds for time
Time: 22:31

3 Rounds
800 Meter
35 Back Extensions
35 Sit Ups

26:46

It took me 16 mins.

Forgot to post last night...yay for finishing my 2nd Crossfit workout ever!

Did Michael as rx'd: 29:08.

18:06 sub supermans for BE

14:40 on a treadmill, had to use stability ball for back extensions. Ran at 9.5-10mph for most

38 minutes. Had to do the last round on an elliptical because it was the only open machine.

late post... did it yesterday....
27.m.5'8.169
3xCFWU
modified Michael today, not a substitution, an addition...
3sets for time:
800m run
50 x 95# good mornings
50 x sit ups
15 x 50# KBS
27:04

24:20 yay

however girl was using the back extension machine upstairs, had to use one downstairs took bout 30 sec there and 30 sec back, so more like 23:20

Michael 25:46 felt great could push harder!

Mike: 24:12

M/42/188

Michael 22:51

m/44/160#

As Rx'd

22:35

Goal is to get this under 20 next time.

Practiced knees to elbows afterward.

44/M/154

Michael

29:15
sub'd 1000 meter row for run.
su on ground.

20:27

"Michael"

25:45

I substituted back extentsions for deadlifts with 45 lbs. bar. due to lack of equipment or someone to hold my feet. Is this ok?

my favorite wod! 18:01 as rx'd, had interruption from the principal at my sons school...

cfwu -back ext. and situp's

as rx'd 28:37

runs on treadmill
back ext. and situp's on GHD

anybody breaking up the sets of back ext. and situp's?

42/f/5'6

back ext, sit up on swiss ball

24:53

First Cross Fit work out. I can't help but think that I jumped in on an easier day. And I get to follow up with a rest day! hahahah...either way. I'm very eager and excited to start this training program. I've been a runner for years now and have become bored with my muscular endurance training. I think this is going to be a perfect change and one that will really push me to my max. I'm super excited.

"Michael"
3 rounds in 31:09

The back extensions took a huge bulk of my time and having to navigate around the gym and gym members added atleast a minute...

THANK YOU CROSS FIT!

I also reversed the order of the extensions and situps - did my situps first.

M/33/173
Michael as rxd
24:21

I did my back extensions on an inclined bench at the San Jacinto YMCA. I did my sit ups on the deck. It cost me about 1:00 transition time per round. I need to find a gym with the rxd su/be bench.

M/25/225

"Michael" = 21:05

used swiss ball for both extensions and sit ups

First week of crossfit,this is awsome.

20/M/148lb

22:30 - supermans instead of back extensions

Had to stop after the third run (time limits) for a total WOD time of 25 minutes.

15:36 - sub supermans for back extensions.

PR was 14:53 in December. Bummed cause I missed it. situps/extension were unbroken, lost time on the run. I wish I would have timed my splits to see the difference. Guess I need a training partner!

Bwt:149.5
:31::03

18:02

21 m 5'9" 170bwt

49:20 Rx'd
Had to go through a set of stairs between running and the other two, and the other way around or course.

I thought it would be harder on me, but I still feel ashamed for lasting so long. I hope I'll get better on my second week.

31/m/190

25:16, I also have stairs incorporated into my 800, and I think it may be a little farther than just 800, but there's nothing wrong with a little extra work.

M/29/165

Michael, on a crappy treadmill. I ran 4 min but the gauge was busted, so I hope it was ~800m.

Time: 21:07

As Rx'd

All running done on treadmill
30 minutes

5min rope skipping + gregs warm up

Did FS ánd Mary yesterday..

WOD as rx'd: 21.14

.40 min better then last time =) woehoee

34/M/160

as rx'd - 23:29 (pb by almost 1:30)

Age 52/BW 255# Subbed 1000 meter row for runs, otherwise as rx'd = 35:05

26 minutes, although I did break sit-ups and back extensions into alternating sets of 25 each, which I suspect is not quite proper. A big improvement over last time, when I did 2 sets in 18 minutes.

Tim:

pre: Burgie, 5x5 WU -situps -hypers

wod: 24:06

35/m/180

As Rx'd, 25:25. First time CrossFitter.

First WOD completed after stumbling upon the CrossFit site for the Charlotte crew. I can't wait until summer when the initial results of dedication to the CrossFit way are seen.

Can't wait til the next WOD!

m 39 170

as rx'd: 21:24

can't get below 21m

this one hits all of my weaknesses....

35/f/134

"michael"
runs on treadmill
20:52 (PR)

Back extensions were brutal today!

XXXXXXXXXXXXXXXX

26:11
TREADMILL, ELIPTICAL, STEPPER,
KNEES TO ELBOWS, REGULAR, BALL,

XXXXXXXXXXXXXXXX

33/M/185

Subbed good mornings w/ 45lbs bar, sit-ups on makeshift GHD.

24:50

M/31/196

WOD Michael
Anchored situps. About 18.5 minutes on a wall clock.
Very hard workout!

as rx'd: 16:58 =PR

34 M 195

24:45

Run on treadmill.. it only goes 7 mph
Good mornings with 55lbs
Sit-ups on the floor non-anchored

46 / 172

as rx'd on the treadmill at 1% 21:17 PR by 2 seconds

M/45/157
Michael as rx'd, GHD Sit-ups
24:14 (last time 23:47), legs hurting from front squats and 19 rounds Cindy.

Ghd situps, 47 minutes

27 yo male/185lbs

Rocked this out with my boy shane.

Webb-20:18
Smiley-21:34
This was a bit slower than last time due to the run.

Go cassie baby! I'm so proud of you for sticking with it. Don't worry about those posers at the track; they were probably amazed at how weak you made them look. I love you baby.

m/23/6'2/218

As Rx'd : 29:00

after level 2 combatives

29:40

treadmill: 10, 8, 7

27:27

17:45

As Rx'd
31:01
improved from 32:32 on 12/3
improved from 35:56 on 11/17

33 yom/195#/5'11"
CFWUx3
WOD as Rx'ed: 21:07

Me: 41yo/M/5'10"/190lbs

CFWU + HSPU - Sit ups and Back Extensions

WOD: 28:41

Run: on treadmill

Back Extensions: The only back extension chair they have at my gym is the 45 degree one which is easier than the 90 degree angle ones.

Sit ups: anchored

Have Fun, Train Hard,

Billy

The sub 20 min Michael eludes me once again.

Time: 20:25

I still need to run faster on each round. Currently running at a 7:30/mile pace. Will step it up to a 7 min pace next time.

m/24/207

ran on a treadmill to start and then switched to bike because my shins felt like they were going to explode. but the back extentions and sit ups as rxd

23:30

Subbed run for 1000m row and subbed back extensions for SB reverse hypers off end of bench

29:50

41/M/172

23:38

M/28/190/6'0"

19:40

back extensions and sit-ups done on swiss ball.

m/42/6'/???

Michael sub goodmornings w/ 40 barbell

26 min

Charity-19:21
Michael
3 rounds of
800 runs outside (cold and windy-can't wait for Spring!)
50 GHD BE's
25 GHD SU's
25 UA Abmat SU's

Michael

38:25

800m was a trip around the block (may be more than 1/2 mile, since it took about 6 minutes the first time and it felt like a 9 min mile pace or less)

Back extensions were on a contraption I finagled out of a chair and anchored my feet on a sofa arm. My first two sets, I did 30, then did my 50 situps, then did the other 20. My last set, I did a broken 50.

Situps were hands on ears, elbows to knees, feet anchored. No broken sets. Last set took longer than the first two.

3 rounds of:
400 M run
50 situps
30 extensions

24:25

Wow...big respect and props to all those doing Rx'd!

Puppies from Brand-X almost killed me today...subbed out 600 meters and opted for 800 meters.

Three rounds for time of:
Run 600 meters
15 Back Extensions
25 Sit-ups

21:48 mins

CrossFit...oh so sweet.

3 sets of
sub 00:03:30 jump rope
50 good mornings w/ 25#
50 Situps
00:22:00

1000m row

Michael as rx'd:
20:45
(new p.r.)

39/M/173

warmup: jump rope+ 3 rounds OHS 45#, pullups, dips x10 each.

Okay, so my goal was to finish, because I had never finished this one before, so I should be happy, but my time was pathetic.

3 rounds:
row 1000m(3rd round run/walk 1/2 mile cause all the rowers were taken)
50 incline situps(lowest incline)
50 back extensions
41:42
Grrr, next time I'll do better.

19:58
subbed supermans

As Rx'd
Burgener Warm-up
"Michael"
Crossfit kicks A**
First time Michael

Time-20:28

1000 meter row
50 Back extensions
50 Sit ups
3 rounds

22:17

First time with "Michael"
Burgener Warm-up (3x)
As Rx'd-Time 20:28
Crossfit Rocks

As Rx'd 23:32. Wasted some time going up/down stairs and doing supermans while I waited for the back extension equiment.

22:29

not my fastest, but not my slowest

Cfwu 3 times

Subbed45# good mornings
Rest as rxd
28:11

48yo/m/140
20:40

46 - 6' - 220#

one day late

CFWU x 3 (less sit-ups + back extensions)

As Rx'd

27:05 (GHD sit-ups + full back extensions)

Found a cool track with workout apparatus next to it, makes it possible getting Michael done correctly and as Rx'd.

29.43 terrible time

6'1 220 42
CFWU X3

54:07

Mixed wu. WOD was completed with right leg in brace and hobbling across gym on crutches to access equipment.

Three rounds
-subbed rowing for running. Wanted to do 800m but instead rowed 5min because display on C2 at rec center is broken.
-50 back raises on 45deg GHD
-50 Army su's

39:00

Pathetically slow but I have not been doing any significant cardio since Achelli's rupture a little over a month ago.

M/40/6'02"/195

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

21:08

Marcus - 19:42

Nick - 20:07

33:21

Didn't do Michael as I am kind of tired of situps right now. I will most def do it next time I will do it the next time it comes up.

WOD:
Deadlift 205lbs 12 times
Run 400meters 7.5mph on treadmill (.25miles)

After that I did Shoulder Press practice with 135lbs.For some reason that is a goal of mine to do BW shoulder Press and OH Squat.

20080110 1730

WOD080109: Michael: (3rds for t) Run .8km, 50 Back Extensions, 50 SUs; sub 1km rows for runs, 12kg (KB) goodmornings for BEs, SUs anchored; t = 26:00.20 = 8:48.46 + 8:52.37 + 8:19.37; rows at 4:04.0, 3:58.8 and 3:59.1
PR by 1:22...pretty good considering I 'misplaced' my KB for 10-15secs and had to look around for it.
Next time I'll totally be <25mins for rowing michael.

M/38/6'2"/220 "Clydesdale"

Cindy gave me a scortching case of the DOMS, so I rested yesterday and did Michael today.

6.5 mile bike home from work
3 rds scaled 50/40/30
33:45

Cindy did 3 rounds of .2 miles, 25 back extensions, 25 sit-ups on bench: time- 19:52

M/34/5'9/180

23:10.
Had to do back extensions on ball w/feet wedged under bench. Make sure ball closer to knees than shoulders. Last set of situps had hands crossed in front.

30:00
3x800
50, 40, 30 KTE, Dips, KBS, Jump Rope
plus 1 hr. xfit freeze tag w/ the kids as a chaser!

23/M/170

Michael Rx'd

26:28

31:04 as Rx'd after running 5K

24/f/5'6"/147

33:37

29 yom 225#
Michael as rx'd
ran on indoor track
25:14

22 yom, 165 lbs.
Michael as Rx'd
20:12

Just started crossfit two weeks ago and love it, I am in the process of converting my friends at school.

m/37/200/6'3"

Michael as rx'd, run on treadmill

22:05

24 kg kettlebell snatches:
38 w/ 1 hand switch
24 w/ 1 hand switch
30 as ladder
20 as ladder
112 total in 19:50

I'm a little behind.

Michael on tredmill, 29:10.

3 mile run
21:28
then
30 sits, 30 Backs, 15 Dips
8:56

38/m/194

20:43 as rx'd

40/m/195

scaled according to brandx pack:

3 rounds
800 m
35 situps
35 back extensions

26:39

M34/87kg

45min (last time 44min).

Still thought I was going to improve myself, felt alot easier..:)

Next time divide back-X in 12 not 10.

30:33

Previous = 28:32
Previous = 26:06
Previous = 30:25
Previous = 29:00
Previous = 32:42

30:33 - 2 rounds

Previous = 36:24
Previous = 27:25
Previous = 40 mins (Aug 2007)

M/51/205

Some dummy did not start the stopwatch. Oh, I was alone.

last round timed...longest round....9:40

Sooo...approx time...29:00

27 m 165
Michael
800 m on TM at 10.2
50 sit ups
50 45 degree back extensions
17:55 (PR)

31/f/161/68"

first running Michael -- subbed rows previously. at a hotel in Davis, CA.

24:07
situps on floor, unanchored
supermans

8:43 PR. no way. i think i measured my 800s wrong. i ran 4-5' each time, though, so i wasn't far off.

ck

32 yo, 230#

33:23

left out first set of back extentions. Someone was only the only back extention machine, didn't want to wait. I was going to add them on at the end, but I had to go to dinner with my family, so I left them off. walked 400 m of the last 800 m.

Don't remember what my previous time was, I missed this WOD the last time it came up. Also, I stopped to talk to an old colleague i ran into, that added about 2-3 minutes to my time.

Rowing Michael

24:19

51/M/189/5'9"

28:45 as Rx'd

Jeff- Resting

400m run instead of 800m
situps unanchored feet, crossed arms, elbows to knees, feet on floor
supermans

21.5 minutes

m/32/175lbs

"Micheal"
r1=6:38
r2=14:40
r3=23:19

P.R. by 1:10.
running at 9.8 but needed two breaks in round two and four breaks in round 3. Obviously don't go up! Be careful about form vs. speed in back extension, these were a bit borderline... must stay tight.

28 min
as rx'd at the gym

2.75 mi trail run
Michael: 24:03 (3:09 off PR)

23/m/196lb
25:59 (last time was 24:04 PR)

w/m 34yoa 74" 298

Michael - 33:29

did situps in sets of 10 and subbed good mornings for back extensions

m/30/191

27:34

Beat my last time of 28:49!

slade
male 17yo
195 6'1

3 rounds:
800m run
35 back extensions
35 situps

smack
male 16yo
125 5'4
3 rounds:
400m run
12 back extensions
15 situps

WOD - gh situps and gh back extensions - 19:03, PR by over two minutes.

3 rounds for practice
15 ohs 85 lbs.
15 pullups
12 gh situps
7 hspus
12 gh back extensions
10 box jumps 20 inch

swimming
underwater swimming and backstroke to warm up
5 X 50 yards free on 50 sec
1:30 rest
6 X 50 breast on 55 sec
1:30 rest
4 X 50 yards free on 50 sec
2 min rest
2 X 100 breast on 1:45, then immediately after 50 breast in 49 seconds.

Water running to cool down.

Swimming still sucked but I noticed a little improvement. I've got a long way to go.

Michael

47/F/125 28:00 Subed 35 Lb kettlebell SLDL

m 39/ 6'3" 225

Michael:
21:10
new pr by 2:13, still looking to break 20 minutes on this one

46/m/160

As Rx'd

25:00

Olivia:
subbed goodmornings with 20lb bar)

24.18 (personal best)

couple days of skiing, mountain and backcountry

abmat situps and back ext., new run course (unsure if distance is just right)

20:48, slower than usual, next time I'll go to the track to make sure of distance

23:27 after doing "diane" ten minutes prior.

33/M/185

As RX'd- 18:56 (Long Weekend)

M/38/185/5'10"
19:25
Back Extensions on Midsize Ball

&&&&&&&&&&

27:24 (PR)
This was my 2nd time on Michael. Last time was 37:29 so a 10+ minute improvement from last month, and I paced myself a little because I gassed last time. This is my 2nd day zoning and I feel real good. Blew Cindy away yesterday too. So Im two for two on PR's.

CFWU x 1

Michael as rx'd 24:17

27/m/202

As Rx'd
23:21

071203
23:29

071117
24:41

071025
Subbed 200 Double Unders for 800M
24:46

CFWUx3
21:43

thought i'd posted this already...damn spam filter gets me every time.
subtracted 40 seconds for treadmill warm up time.

19:36(PR)

rowing Michael

row 800m
50 supermans
50 situps

18:00

drag curls 75# - 8,6,4 (stay with weight next time, last reps on all sets were away from body)

Sub: Row 1000

24:48

CFWUx3
-800m runs on treadmill (0.5 miles; speed=9.1; 6:35/mile)
18:57 - perfect gym conditions (19:30 last time)

CFWUx3
800m on treadmill, 7.5-8.5

28:01 new PB

recent knee surgery keeps me from running:
substitured stationary bike for 4 minututes per 800 meter prescribed run and got heart rate to 160. did remainder of routine as prescribed.

m/27/6'2"/220

CFWUx3

as Rx'd 23:38

sit-ups anchored and good mornings

I look forward to one day owning a GHD.

1/13/08
Muscle "Michael"

M/38/173

3 rounds for time:

4x50 sprints
25x Back Extension w/15# bar
25x Balance Ball situps shoulders touching ground

18:51

Fruit smoothie w/ two eggs, two tsp. olive oil, frozen mixed fruits, blueberries, and grape juice

36:00

32/F

As Rx'd
21:01(PR)

Did this one on RX'd day... just catching up on posts. Running is definitely my weakness.

34:50

Run 1 mile
Row 500m
CFWU

25 minutes

Not sure how, my time decrease acouple of minutes, but I felt like I was going faster.

Age 35
BW 147#

As rx'd:

18:55

at the track
supermen
unanchored sit-ups

19.00

off my pr by a few seconds

*********************************** 01/12

21:04

Sub'd deep water run at 4:00 for run

43:32

31/m/180/5'7

23:33

almost a week late
did 2/3s

12min for 4rnds 400m 25/25 going to stick to 2/3s for a bit almost 100% healthy

figuring out how to 2/3s a filthy 50?

23.33

age 36
BW 185

CFWU 2x15

19:48 as Rx'd vs. 20:55 last time

Running at a fast pace on a treadmill, and having it suddenly post an error code and stop dead = BAD

24/m/190/6'1
Couldn't find anywhere to do back ext at the track, so subbed supermans

16:08
first week of cf done

36/m/150/67"

Michael as rx'd

on treadmill at 1% grade for .5mile

21:02 (PR!)

Helped that I was waiting for no one and that the treadmill, ab area and back extension was pretty close by!

M/35/145/5'-5"

@ home 25:12

800 runs on treadmill
Subbed 50 26lb KBS for Back ext
Situps UA on garage floor - yeah baby!

2 months on the Zone today. Energy is good, workouts are good. 20 lbs lighter. Much stronger. I'm learning everyday. Many thanx to CF Snohomish.

~27:00

38/M/191--Syracuse NY
As rx'd on TM: 17:20 (est..didn't start watch until 2nd lap of 1st 800)

23 min

run on treadmill

25:23 asrxd

20/M/6'1''/187

2.0 incline treadmill run

27:30

zac-37
mae-38

both sub'd crunches for sit-ups

28:07 completed at home on treadmill
not even close to pr- old pr-21:48

cfwu x 1

24:25
runs on treadmill .51 miles
be's and su's on roman chair

post - extra ab work

071203
at home
sub 20# DB good morning for back extension

33:26

080109
at the office gym

sub treadmill, 1% incline, 0.5mi for 800 m Run

41:31

Done on 1/22 -
1/3 cfwu, burgener wu
24:47. Situps were done feet anchored on a slightly inclined situp board. Runs on a treadmill at 1.5% incline.

CFWUx3
30:23

CFWUx3
30:23
Slower then last time of 29:37.

24:51 for two sets
GH sit-ups instead of regular sits

CFWU X 3

:26

Sub'ed 800m row for run
Did 2 rounds plus the row. Ran out of time due to gym opening late.
About 20 minutes.

43/m/165

27:24

off pr over a minute, something is amiss, ran better, situps better, back extensions very weak, in 3's and 4's, don't think I pulled anything, just very weak

m/25/165#/5'6"

22:17

I subbed 3 minutes of hard skipping (DU, crossovers, high-knees, etc.) for the running. Too much snow.

18:40

31/m/186

Joe and Jay

As rx'd - 21:25

24/m/216

As rx'd 19:53

To all you newcomers out there, this stuff is the real deal. Never in my life have I been in better shape and I've been sticking to the WOD's for only three months. Crossfit until you drop baby!

071025 = 21:22
071203 = 23:20 (respiratory infection)

As Rx'd
3 sets 800m run (TM)
50 sit ups
50 back extensions (40/10 standard/side)
23:48 = even uglier

Hey guys, looking forward to doing this WOD. Just wanted to say that I too have been only doing this for almost two months. I was scared that I would lose strength and/or muscle mass doing these workouts, but I believe the exact opposite is happening. I have somehow gained five lbs (195), but am more cut than I have been in a while. My running times are improving and my body is being consistently challenged. Good stuff.

jan 10 bw 256, 29:10

CFWUx2 (had to rush to get to the grade 3 concert)
28:49
Last round was on roman chair and floor mat because someone took my improvised GHD machine.
Runs were on treadmill, it was raining hard last night.

http://www.message_zelleto.com/