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