deja vu?

deja vu and more ! lol

I guess this is for all those people who complained about their backs hurting last thursday during...

Four rounds for time of:
Run 400 meters
50 Squats

We had our first official entrants into the East Coast CF Challenge today! One of which was OPT, don't let that scare anyone away. As J Rock said yesterday, you have got to push yourself to improve and part of that is who you are competing against!

We look forward to hearing from more of you. We also have some hotel rooms blocked less than one mile from Albany CrossFit, with free breakfast and free shuttle from the airport!

Check out our website - www.albanycrossfit.com (w/f safe)for more details, or our log on the message board.

Feel free to send me any question/comments, etc.

Get ready!

my legs and back already do not like me right now and are going to HATE me tomorrow night

KStar is also one of San Frans finest jazzercise instructors.

Thanks Coach. Thanks heaps. Well there's the third hit. Hanging for a rest day tomorrow

HQ - we did this not too long ago, do you have a compare to date?

Thanks!

I swear he made that same face like a 100 times at my level one. It's the same picture I saw all day that day, only his shirt color has changed...

and I can't hear him saying "squeeze!!!"

Sorry ya'll. I think this is my bad karma coming back to get me for blowing off all those 5k workouts. Lesson learned!

Drats. I was crossfitting my fingers for 30 muscle ups for time.

I got my most beautiful easiest muscle up yet tonight. I didn't have to sit in the dip and push hard to get out.. I just popped right up! It was pretty awesome. Then I linked it with a second one but I couldn't lock that one out. I had done about 10 single before that. I'm so happy that I didn't get that crazy headache from straining to get out of the dip. I think the few days of rest helped.

KW: That's awesome news. I'm so excited for you and I'm really happy I helped. Let me know how it goes please! Watch those videos so you can practice at least one thing tomorrow. :) !

One more thing. I'm really not happy with my press. It's frustrating me big time. I was stuck at 85 and I finally got to 90 but I feel like I should have at LEAST 10 more pounds on the bar. Every other lift is going up so fast and the press is just not happening. WTF!? I know the gains are a little slower with presses but come on. RRG.

Today's secret phrase is...

"Blindfolded and inebriated."

Kstar rocks. We are lucky at CrosSFitSF

My lats already hurt from 150 pullup then the slow negative from the shoulder presses now my lower back is going to really tingle. cant wait for tomorrow. I believe I will sleep in till 6:00 am and then take kids to school and do the RX'D WOD.

I woke up thinking, How can I possibly do anything except run a 5k? Nothing on me works anymore, everything's sore...

The last four didn't kill us. Maybe you'll get lucky with this one Coach.

I think we should have a caption compedition for that picture.

Could someone tell me what I could do instead of back extensions since I do not have the proper equipment. Thanks.

This is a joke, right. And I used to like running.

Supermans are one sub. Can also anchor feet and do the extensions on a big fit ball. Doing these at a track would almost necessitate use of a fit ball or doing supermans. Personally due to a rugby injury, the supermans cause plenty of pain (seperated a rib that protrudes a bit and causes a nice pressure point).

Hope that helps #17.

Kelly is a great teacher!

"...replicate this position blindfolded and inebriated"

Awesome!

#8 Jason Ackerman,

According to my records, we have never done this workout since I started CrossFitting last May. Perhaps you're thinking of Michael? November 17 was the last time it came up.

#17 Bob: You can do good mornings

Oh, K-Star,

You having some sexy tiime there in front of everyone? I liike.

kstar

interesting. so you would want to build up maximum tension right before beginning the deadlift? hadn't thought of it that way before. i'll have to try it.

allison

5 pounds is a big jump for the press. get used to it. also, think of it as a percentage of what you are lifting. it's a big jump. rippetoe has 1 lb. and 1 1/2 lb. plates at his gym just to show improvement on a lift like that.

I don't know what to say on this one...deja vu like above and my legs just recovered from the last 400m/50 squats.

Gonna be a fun filled CrossFit morning. GRRRRRR!

S/F

first time posting
been following crossfit for 6 weeks now and am completely addicted.
don't know what or why i was doing at the gym before.
i am completely new to the olympic lifts
took a little bit of getting used to the stares at the gym while busting a sweat these people would love to but are too busy recovering or pacing themselves on the eliptical machine.
tonight's stare were even better beings i watched that video of Annie pumping herself up for the heavy loads, especially the foot stomps.
felt the need to finally post after 2nite

27/m/180
sp: 85,90,95,100,105
pp: 95,105,110,115,120
pj: 115,125,135,140,145(3)

never wanted anything so bad as to get those last 2, tried twice just couldn't get it
thanks to coach and everyone behind crossfit

Wow, just when my legs healed up from the 400 and squats last week. Ouchie...

#21 - maybe it was with rows, but I could've sworn we did something just like this, and it wasn't Michael. I'll check my book in the morning.

Is this CrossFit or CrossKill???

Is this CrossFit or CrossKill???

just when I thought today's work out was nice b/c my legs were not burning....this happens. I kindof predicted it though....I had a feeling that running was going to be a part of tomorrow's pain.

I love shin-splints!

BTW....I had one of the best "pumps" ever today after the shoulder onslaught.

I loved it.

K

Have a Navy PRT in the morning, suppose I can use that as my warm up (its only 2 minutes pushups, 2 minutes situps, and a 1.5 mile run) then just head to the gym right afterwards. Hopefully.

Sorry guys I think this one is my fault. I have been lazy and didn't get around to doing the 400m and 50 squat workout until about an hour ago. My quads are still pretty sore and I sit down to look at the site and low and behold this is what I get for tomorrow. Ouch.

Last Thursday is back with a vengeance.

Thanks Allison & Ryan for the suggestions.

All I can say is thank Allah it doesn't involve hands.

sf

Where to girl scout cookies fit into the Zone diet?

Weighted magnets for very small incremental increases if 5 lbs is too much.

We can all recognize each other tomorrow: we'll all be walking funny and avoiding stairs!

Wow...just now recovered from last weeks 400 mt wod too. I had to read it twice. All I know is I'm expecting to get better times on the 400

This sounds crazy but I think that I love squats, so having said that I cannot wait until tomorrow.

Wow...just now recovered from last weeks 400 mt wod too. I had to read it twice just to make sure i wasn't losing it. All I know is I'm expecting to get better times on the 400

Yea! Finally a WOD my recovering-from-rotator-cuff-surgery-body can do! yippee!!! Thanks!

Can you please tell me how to do a good morning and a superman?

Thanks!!

The anticipation of seeing Sevan get decimated by Jolie is just building every night. Anyone else?

Ok, I'm running behind and don't post often. I caught up on this one's little sister on Saturday. 17:30. Don't like running admit I have avoided some WODs. No more.
Still got the training wheels on with running in the VFF's. Started to get a blister on the pad just behind the big toe. Any hints on this? Practice, practice, practice? May have to do this one with the old running shoes.

#11 AllisonNYC - Did you stomp your feet? Ha ha ha.....

Also, check this out.....

NFL Combine is going on right now in Indianapolis at the RCA dome. A little off topic, but you gotta check out the Strength & Conditioning Coach John Lott of the Arizona Cardinals (former Cleveland Browns) doing the bench press. Pretty Funny stuff!!!

"Get your stinkin' mind right"
"Hup...Hup Hup"
"Come on meathead....Gimmie another"
"If your gonna be a bear, might as well be a grizzly"

http://play.rbn.com/?url=nfl/nfl/open/nflfilms/demand/s2006/nfln-ta/off/best_of_john_lott_300k.rm

#46 Ironmantom

Ha! and to think i live in his state and could be receiving such advice. That is great. I want him to come to our home gym. Our head-trainers would love him (probably not actually).
Actually, I think they'd probably set him up with heavy overheads and walk away...

#27 Jason Ackerman

You're right, it was with rows 071230 (5x 500m row/50 squats/30 BE)

I subbed SDHP, and am excited to see how I can do with runs instead...though not tomorrow, I'm on a delayed cycle and just did the 4x 400m run/50 squat today so I think that would be a bit much. Cheers!

KT #43 -
A superman is done when you lay flat on your stomach with your arms stretched out in front of you (so you look like Superman flying) you then lift your upper body off of the ground, keeping your arms extended, hold for a sec, and back down slowly.

A good morning is when you put a barbell, broomstick, or whatever you want across your shoulders like you would when you do a squat. Stand with your legs straight and feet together. Then (while holding on to the bar) you bend over at the waist until your upper body is parallel to the ground and stand back up slowly.

Don't see superman in the demo section. Want to use the track tomorrow. Anyone explain or know where to find? Thanks!

Rough 3 days.... anything with 5 rounds for time is always rough. 250 squats, sweet.

Maybe we can do 3 bars of death on Friday!

Found it. Didn't look in the right place.

I want the 150 burpee workout...

Christy,
I just had rotator cuff repair also. Let's compare notes!
tmmeyer at yahoo dot com

Kstar-

Great video, not only are you a great athlete but, but also an amazing coach. Thanks for all that you do; and hope to see you again soon.

Thanks Mike!

27/F/169/5'8"

Im a bit behind here in Hawaii - just did Sundays workout today (Monday) - ouch:
45:39
5 rounds of:
800 meter ellipse(i do enough running training for my marathon)
30 - 35# db swing
30 - pullups (rounds 1,2,3 with 60# on gravitron rounds 4,5 with 70# - must admit the last set was basically sets of 2-3)

ouch - i have been basically worthless tonight after the workout - can wait to try to move my arms tomorrow

GOOD MORNINGS
If you're going to advise a newbie on how to do a potentially injurious exercise, make sure you include the most important information:

1. KEEP YOUR BACK ARCHED
2. DO --NOT-- BEND YOUR RIGID, STRAIGHT BACK BELOW PARALLEL TO THE FLOOR

If it's your first time, use a broomstick. Stand straight with broomstick in back squat position, feet shoulder width apart. Pike forward, bending only your hips, keep your back straight and maintain lumbar arch. Stop as soon as you feel the pull in your hamstrings, then straighten up again. Keep your head up during the motion.

kelly needs his own t.v. show...great presentation, and i know under it all he is so funny. stud with 20 d's!

and here I was hoping for an easy 10k

Uh oh, sounds like we have a new blindfolded and inebriated WOD coming up. I guess CrossFit DOES try to prepare us for anything. Bring it on!

Dude - I hurt. What the heck is with these last two rotations? Enough pain, give me "run a marathon" for I think it would be easier on my body than this. Oh well! 3, 2, 1...

As Rx'd.... 17:32...and a damn near collapse after round-4.

Squatastic!! legs just healed from the last lot too!

F: 35/5'7/60kg

29min 50 sec
- running on a treadmill.

Did yesterday's WOD but didn't record my sets properly, duh...

I train on my own as my husband is busy personal training clients when I train. I could probably work a little harder if I had someone else to compete against/motivate me - for now I'm just glad to get the WODs done!

That's a lot of "presentation" for the little bit of info that was imparted. How about just making your point and then explaining why it's done that way?

Just starting out on CrossFit. Doing the workouts a day behind due to timezones, so here goes (be kind):

m/35/174/5'9

(Weights in Kilos)
sp: 50/55/57.5/60/60 (failed)
pp: 50/55/57.5/60/60
PJ: 50/55/57.5/60/60 (failed on 5)
rested 1 minute and did the 2 failures.

I wasn't sure if I should do all 5 sets of the first exercise before moving to the next, so I did them one after the other (1xSP, 3xPP, 5xPJ, repeat). If that's wrong, please correct me, I am eager to learn.

10 minutes interval training on the stationary bike to finish; 20 seconds all out, 60 seconds moderate.
Krav Maga training tonight to round me out.
Stephen

23:20
32/F/140#

35y/85Kg/M/180
SP 40, 60, 62.5, 62.5, 62.5F
PP 65, 65, 67.5, 70(2), 67.5
PJ 67.5(4), 65(4), 62.5, 62.5, 62.5

19:49 - 400 meter parking garage runs (50 meters per turnaround), 50 squats to Dynamax ball and with full hip extension, 30 "supermans" on a carpet piece with a pause at the top position each rep. Calves still sore from Eva.

My neighbors leaving for work this morning know I'm nuts.

man i just finished this one, man my back is killing me now. I sat in my car for 20 min. just trying to move my lower body.

24:11
18/m/150

20:02

Subbed good mornings.
Run distance was off. Done around a hotel parking lot.

23:23

Wow, that small demonstration by Kelly has really shed some light onto some problems I might be having with generating the power off the ground that I seem to be lacking...I am stoked to come off my 5 day rest cycle and try it out.

Quote of the day

"When you are through learning, you are through"
-the wizard of westwood, aka John Wooden.

49m/5'10"/225
as rx'd
21:22
I'm behind. I did "Eva" yesterday.
I was only able to get 3 rounds in at 33:13, so I guess I did "little Eva".

First time commenting, I'm obsessed now that I've started Crossfit. I've been spending all my time watching the WOD vids posted on your site and I've been wondering about the workout schedules the die hard people have. I've definitely seen results from doing the WOD but some of the featured athletes on the website have to be doing more to get that type of results. I'm ready to step up and really be in some pain. What more should I be doing?

M/38/187/70"

CFWU x 2

TDY in Kansas. I'm calling this the "Best Western Donkey Kong".

Max rounds in 20 min of:

5 walking lunges
15 stairs
5 walking lunges
15 stairs
5 walking lunges
10 burpees

11 rounds in 20:08 and my legs are smoked.

22m/5'10"/190
track was covered in an icy-slush, subbed 50 overhead arm claps for the back extensions/suppermans
16:17

first WOD, good stuff

M/31/5'7/177
As rx'd
26:58

M/40/5'11"/190

23:50

F/37/5'6"/140

23:28

forgot to mention: sub supermans for back extensions

15:58 - sub'd 400 m row for runs

"I want you to be able to replicate this position blind-folded and inebriated"

that's what she said...

21:53, a minute slower than last time, but had to use dreadmill.

Took off yesterday to do a double header today. Just got back from my Navy Fitness Test, scored a 225 out of 300. The only thing that saved my run was having done crossfit for the past month or so. I haven't been able to run until about a week ago do to an injury. My back is still tight when I run, but it seems like I can go longer before it gets bad. First time running was after a half mile. Second was after 3/4 mile, etc. This time I only had to do about a quarter mile with a tight back. Can't wait to be 100% again!

For that reason, I really like this workout and the Eva workout, lets me run just enough to where the back doesn't get tight, but I'm still getting it in. I say keep 'em coming (doing this WOD tonight)
--Adam

Four rounds for time of:
Run 200 meters
15 Squats
10 Back Extensions

Today was beautiful. Good morning to work out. did this in about 10-12 minutes. I will soon be able to time my workouts, yeah!

Squts x 30...25:12

bw: 183

21:19. Subbed elliptical LV3

M/34/6'2"/230

As rx'd 27:05 treadmill running really slowed me down

On treadmill with 45# goodmornings;
Jim 48/M/170 24:00
Daryl 36/M/185 30:11
Will 21/M/200 33:08

M/37/185
AM: Hotel Life Fitness Treadmill at 6 min/mi pace
subbed SL Dead Lift with 10# db x3 Good Mornings with a curl bar x 2 for Back ext/

25:38

He's teaching O-lifting in swim trunks and running shoes? Tell me I am mistaken.

Crap. I just did Eva yesterday and it almost killed me. I wake up today and feel like I've been hit by a bus. Then I get online and see that this is what is waiting for me this afternoon. can't wait to RICE it up on the rest day.

As Rx'd: 25:39 Ugh.
Ran on treadmill; lost about 30 sec in round 5 waiting to rotate in on the gym's one back extension stand.

AS IF 4 rounds of the 400m run and 50 squats the other day was not enough. Someone in the group mouths off and we all get punished with another round PLUS 30 back extensions.
Just not fair....ha!

M/24/175

As Rx'd 27:49

SPAWN= 29:30

30/M/190

as rx'd except I did good mornings in stead of back ext. because I usually don't have access to
a back ext. machine.

time was 23:40

I was happy with my 400m paces

John

as rx'd 26:04

bw 170

18:04 as rx'd

47/m/180

as rx'd 30:40

On treadmill with 45# good mornings

first 3 jogs @14/kph, the last 2 @13.5/kph

26/F/115

Sub'd back extensions for Good Mornings with 35#BB on my back.

22:29

As rx'd 17:04. First set was too slow, so I was playing catch-up on the next 4. Nice to feel the lungs recover during the squats. I'm pretty sure I could've done better, but satisfied with how I felt. Haven't been posting for the past while due to nagging injuries and very so-so performances, but I feel like I'm on the mend.

M/38/77"/217

23:20 as Rx'd

Wow, this one made me suck air! Felt a good pace after the third round.

Subbed 45#bar good mornings for Back Extensions.

squats broken up as:
50
35/15
25/15/10
25/10/10/5
35/10/5

All goodmornings unbroken.

20:15

I'm new to CF, and had a few questions (if anyone wants to help me out):

1. I haven't worked out much the last two months due to a shoulder injury that led to a pulled pec muscle (tried to come back too fast). I'm very familiar with movements such as bench press, shoulder press, etc. but how do you establish what weight to use? Since I'm trying to re-build, I don't want to overdo it and set myself back again.
2. When you have a workout (like yesterday) that specifies repeated sets of the same exercise, how much time do you take between sets?
3. Due to home/work schedule & location I can only do lifting workouts Mon-Fri. Since I sometimes miss a "prescribed" workout, is it better to go back and make up one I missed (instead of doing the workout for THAT day), or should I just forget the one I missed and do the WOD for the day I'm on?

Any advice would be appreciated!

Luke

3 rounds for time with 35# DB of:

left arm
5 x overhead lunge
5 x burpees (without the db)
5 x snatch
5 x push jerk

same as above for right
completion of both arms=1 round (no $h1t!, duh)

13:00; it would have been faster if I didn't have that 'nooner with Fran yesterday.

43/M/75"/200

What a sick workout.

31/M/205lb

24:47

Superman substitution for back extension.

Trust me on this:

go to bed early & sleep all you can
exactly eat the zone (fresh/organic/low glycemic)
workout as if it's mortal combat
do not drink any alcohol
ART massage

things are happening to me that i still find astonishing, even a year & a half into crossfit. Vertical.

i'm living for the moment, and enjoying every single thing about life. yet, i wonder what happens next in the CF journey. what a great ride.

CrossFit = Joy

Today is a rest day for me. Hard to sit still.

M/22/6'1"/185

As RX'd: 16:40
Not going straight from the squats into the runs really helped me move faster, I think.

M/22/6'1"/185

As RX'd: 16:40
Not going straight from the squats into the runs really helped me move faster, I think.

Oooh, kicking it up a notch from last Thursday. Excellent! My pained wrist approves. Whether my legs will approve tomorrow is a different story...

Comment #81 - Posted by: OPT

OPT - Wondering if you have any speculation on the effects of subbing in the row for this one?

Seems like it would make the back extensions totally brutal!

Sick Time Bro!

M/33/157#/5'6"
400 meter Run
50 Squats
30 Back extensions
X 5 rounds
as Rx'd
22:58

Sorry about the double post

30/m/235/5'10"

Runs done on a treadmill

as Rx'd 32:39

Kelly Moore, forget your neighbors!...they have no clue that an elite crossfitter lives right next door them. You should start charging them a spectator's fee just to watch you in action.

Age=28
BW=185

As rx'd:
23:25.

http://www.stevesclub.org

WOD as Rx'd: 22:37.
Not too please with the time but I did have to wait a little for the back extensions on round 4.
I'll push for sub 20 min. next time.

28/m/205/5'8"

Subbed in Jump Rope (400 jumps barefoot) and Rowing (500m).

Run, jump rope, row, jump rope, run.

45:10 (Only 2 weeks into CrossFit full time)

As Rx'd Running 200M to a turnaround and using a swiss ball for the back extensions.

19:34

Whoops, I meant 19:44!

Whoops, I meant 19:44!

#104 Luke,
I have noticed that a lot of people on here will just pick another WOD to do when they are unable to meet the requirements of the daily workout due to their location (i.e. on the road in a hotel, etc.)

I haven't been around the block at crossfit here too much, but hopefully I'm making the right recommendation.

Oh, and Welcome to Crossfit!

While I don't think I can make it to the East Coast Games, I will be at the CrossFit Games in Aromas. How to beat OPT? With a stick, while he sleeps. ;-)

37/m/150

23:20
runs on a treadmill. back extensions from a flat bench with my feet anchored under my weight rack.

About 4.5 min a set

24:03

As Rxed

20/M/143

Treadmill on 8mph

23:33

Getting kind've fed up waiting for equipment at 24hr fitness.

Luke #104

1. "I'm very familiar..." No one cane tell you what weight to use for the strength WOD's. Your experience will be the most helpful guide. In general think of the weight you think you can do and then LOWER it the first time you do a WOD. Coach calls it the "long on-ramp to fitness", meaning that it's a long journey and that it's better to go a little light the first time and not hurt yourself.

2. Read the web site, Brother! Read the FAQ's, read the comments section above your question (you asked this yesterday and this question was answered in the body of several posts). Click on the "compare to" and read the comments from the last time this came up. It's rare that a truly new question comes up.

For the 1-1-1, 3-3-3, 5-5-5, etc. you should rest sufficiently that you are able to do a max effort for the next set. Typically 2-5 minutes; not long enough to lose focus.

3. Ditto...read, read, read. There are multiple places that discuss the 5 on/2 off vs. 3 on/1 off schedule. The main page is a guide; if your schedule fits 5on/2 off simply decide for yourself if you would like to make up a skipped WOD or just do the next. If you are new to CF I would suggest doing whatever 5 come up in a row. Be careful not to always skip the same general type of WOD unless you have a very particular goal (strength or endurance, etc.).

Welcome aboard. Fasten your seatbelt.

I can't imagine doing this on a gym treadmill. I love an outdoor track so much more.

#104 Luke - 1 - There is a great article on working wounded in one of the early Crossfit journals. I am on travel right now (3rd week, sigh) so I can't look up exactly which one. It gives lots of ideas on how to work around injuries and get back into the game. If you poke around the corners of the site, you will probably be able to find a reference to it so you can buy that issue.
2. Heavy sets get as much rest as you need but don't let yourself get cold. Maybe 2-3 minutes is a good place to start. Find what works for you.
3. If I get behind I will make it up if it makes sense without killing myself, but not worry about it too much if I can't. Example if I missed a heavy lift wod and the new one is a 5k I will run in the morning and then lift in the afternoon, but if its 2 metcons or 2 heavy lift wods I let it go. I don't know what everyone else does.
Hope that is helpful.
-JP

I am new to the program what does the Rx'd stand for.

bingo:
Great to have you back giving advice again. You really need to make this a full time job. I think we may need a Newbie/Bingo link on the main page for each WOD with a detail description like you provided during January. Nice work...

... Mike

Luke -- A couple quick answers for you--
1. Shoulders are complicated little bastards as they are a very mobile joint. You need to learn how to stabilize the shoulder through the engagement of your traps and lats. Go to the search function and look for 'Working Shoulder' or 'shoulder in the ears'. Look at the videos for shoulder press and push press, understanding how the shoulder will be stabilized. Once you get these concepts down, slowly start working your Range of Motion (ROM) using a PVC pipe with a wide grip and going over your head SLOWLY and around until you touch your waist. Look at the videos on the exercises and demos page for overhead squat, snatch grip, and Jerk. But take it easy, and if you want to do the prescribed exercise go super light until you feel you are rehabbed. Essentially scale it back to PVC for any shoulder exercise, then move to a light bar, then an O bar (45lbs) and then add weight. So as to establish if you can go up, keep the reps the same as prescribed, just change the weight, so that there is only one variable you are changing.
2. The beginning of each workout will usually say something such as "5 rounds for time" or "5 rounds for max reps". These are the main different types of workouts. If it is 'for time' then you are trying to complete the prescribed reps/weight in the LEAST amount of time, therefore little or no rest between sets. This is easily said but as the metabolic demand increases with intensity, you may be forced to rest. A good technique is when you get gassed just choose a random number of breaths like 3 or four or an arbitrary time like 10 seconds, and then regardless of how recovered you feel, start again. For the max reps, take as much time as you need to recover, NOT ONLY metabollically (ie you are no longer gassed) but also neurally -- you feel fresh and ready to go again mentally.
3. There are two general crossfit plans - 3 on 1 off, and 5 on 2 off. You sound like a 5 on two off because of your schedule. That is fine. Coach chose 3 on 1 off because in his experience his athletes were getting a better adaptation from this stimulus response cycle. Plenty of people do 5 on 2 off, just make sure your body is recovering in between workouts so you don't reinjure your shoulder. Follow the WOD, and if it is a rest day, go on your computer and look at some Affiliate pages for some ideas. Or just choose something you know you need to work on.
Hope this helps and welcome to Crossfit mate,
LTT

This is almost the same workout as the one from 12/30/07. That one was 500m row, 50 squats, 30 back extensions.

I remember doing this one at a globo gym while I was visiting my friend around New Years.

No wod for me - national master's weightlifting competition April 6. Pretty much strict oly lifting til then.

mhlane #130:

Thank you for the kind words. I'm simply playing hookie today, hanging out with Mrs. Bingo and Lovely Daughter just for the fun of it, and I had a couple of free moments.

Whoa...did noone see the woman in the background? I think Eva T. has a partner for next years calendar.3-2-1..marry me

28/m/220 lbs
finished in 27.45 using 8lbs ball for squats.
It's a good hurt.

43/f/5'6

snow shoveling 1 hr
wod
too much snow to run
did 5 X
300 rope jumps (little over 2 min)
rest as rx'ed

27:19

I missed the third day of the last cycle moving out of my house after graduating from the course I was in. So I am playing catch up and am trying to get back on schedule.
Last three days:
Sat 23 -- From CF Santa Cruz
Rune 1 mile
75 Squats @ 95lbs
Run 1 mile
We missed our turn around and so the 1 mile got extended to 1.35 mi each time!
26:17 with 8:13/7:57/10:07 as my splits.
Sun: Lynne Bench at 175
1: 10 / 20
2: 9 / 20
3: 10 / 17
4: 8 / 20
5: 8 / 21
I was so pissed I hadn't broken twenty by the last round I forced myself over that damn bar!!! The bar is a really thick bar which is completely different than a normal pull up bar -- my grip was always the first to go.
After we did max push ups in 1 min 38 Crossfit form (chest/nose hips touching) and 50 GHD sit ups
Mon 25 : From crossfit Santa cruz, 40lb DBs used (1 in each hand)
21 DB C&J
5 rope climbs
15 DB C&J
3 Rope Climbs
9 DB C&J
1 Rope climb
Time: 18:17
This was a much bigger thrasher than I was expecting!!! My grip was really worked!
I am taking today off and then will do Eva tomorrow while everybody rests, and then do the regular 3 days to get caught back up.
LTT

BW 171

17:00

Five rounds for time of:
400 meter Run
50 Squats
30 Back extensions

19:39

17:49

back extensions on swiss ball.

28:09

I think using a treadmill takes longer because you have to walk to and from it. anyway, next time i'm giong sub 25...no excuses. I did knock out the first 50 with no breaks, then got to 30, then 25, 25, and 20. May not sound great, but way better than last week. It feels good to see improvement.

Whoo-hooo! I am registered for the Ann Arbor Cert 1! I can't wait and I wish it were this weekend. If anyone else is signed up and is just as stoked to go, shoot, send me an e-mail by clicking my name and we'll coordinate CrossFit jack-assery!

Praise to Kelly S. for being the renegade and NOT shaving his head!

Geez, what's up with all the shaved and waxed CFers?!?

30/m/190

22:28

I think I left one of my lungs on the floor in the gym.

Adam, bingo, JP & LTT,

Thanks for the info! I admit, I posted my questions yesterday but must have missed any replies in the 400+ posts (I thought nobody cared! :). I'm still working my way through all the info on the website, but it really helps to have someone take my questions personally.

I made my first attempt at the Eva yesterday: JEEZ! I didn't realize how much "specializing" had hindered my overall development. It killed! But I know CF is working and I'm pumped to keep going.

Thanks again for the support!

Luke

23M/5'9/140

Slight hill on the 400 meter.
Subbed back extensions with stiff leg deadlift with a 15lbs short bar. Otherwise as rx'd.

Time 29:59

Finished with 75 pushups in 2 minutes.

M/45/5-9"/157lb

As Rx'd but on treadmill (1% incline) @ home

25:05

Correction-- time was 25:20

God bless Crossfit! I have never wanted to vomit and smile at the same time - now I have (several times).

20:39

I should Read first 3rds I did 50 Back Ext

Question: For those of you who can do handstand pushups, how much can you shoulder press?

21:52 as Rx'd

The wind was brutal!

#129

Rxd = As prescribed, as noted, as written, as posted.

Wow, what an excellent video, I cannot wait to see the follow-ons. Kelly is an excellent instructor.

Have Fun, Train Hard,

Billy

didn't measure the distances. apprx 30 minutes. no back extension--too sore. love these work outs!

F/29/121

As rx'd 19:27

L sit hold after= 45 seconds =)

alan:
Not a one to one unless you are using parallettes. I can do about 20 HSPUs in a row to the floor but can only 1 rep max right at my body weight on the Standing Press. When you do the HSPUs to your forehead you are really still a little above the sticking point on the Standing Press so it is easier. Using Parallettes and going all the way down to the shoulders is better but you can still wiggle and kip to get fully extended but cannot take advantage of this with the Press so even parallettes is a bit easier but much closer. Hope this is what you were looking for.

… Mike

41yo/f/158#
lisaq wux2
5 rounds 20:52
treadmill 1 degree incline, .25mile
med ball depth squat
swiss ball back ext
1st round: 8min/mile
2nd: 7:53
3rd: 7:47
4th: 7:41
5th: 7:30
need to push self faster running
I liked this triplet~

3 CFWU 10
24:08

Suggested Photo Caption:
Business up front, party in the back.

WU .5 mi. walk on treadmill
WOD
30:40

Great video, very helpful description of peak tension. I'll definitely work on that. Still dying to see part two of the One World video.

Brian MacKenzie is breaking into the Globos. Just got a copy of “Expreience Life” a LifeTime Fitness Globo Gym magazine and low and behold an article on the Tabata Protocol. I thought it would be an interesting read and then the guy being interviewed mentioned his coach Brian and the fact that they were doing this at Genetic Potential and CrossFit Newport Beach. Nice article especially considering the source. Here is the article if anyone would like to read it.

http://www.experiencelifemag.com/issues/march-2008/fit-body/the-tabata-tune-up.html

… Mike

wu- 3x samsons, 15 sit ups, pull ups (30 assist 15,12,15)
WOD- 31 minutes.
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

CFWUx2

Subbed goodmornings for back ex. I am a lot faster at be's than gm's but would have had to go down two flights of stairs to get to the ghd, which would have defeated the time saved doing be's.

22:09

Oh, gm's with 20lb.

mike 162 - great article - thanks

26/m/150

16:30

Subbed supermans for back extensions. Let's see what katon has up his sleeve.

OK who comoplained about not enough running? This seems like college track practice lately. Haha!

Can anyone suggest a sub for the 400m run that doesn't involve treadmill or rowing machine, last time I subbed 50 double unders but I'm not sure whether that is a roughly equivalent effort (it seems a lot harder).

I can't run outside right now (Toronto ain't no Santa Cruz, sigh....) and I will not have access to any machines tonight.

long stretch still sore cfwu x 2

asrx on the stinkin dreadmill

19:35

I have come to the conclusion that coach is getting us ready for swimsuit season or either a underwear model. Another conclusion that I have come to is that anything that starts off with 5 ROUNDS FOR TIME is very tough both mentally and physically. Good god I need a rest day.

ssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssss

23/F/5'8/138#

5 rounds of:
run 400m
50 squats
30 Good mornings

21:27

32/F/5'10"/155#

still a day behind:

SP: 90-95-100-105(F)-105(F)
PP: 100-105-110-115-120(PR)
PJ: 120(PR)-120-120(4F)-110-110

23/m/70"/180

23:15 as rx'd

25/m/157/5'8"

RXed
18:45
dang jeremy you dominated me today, i have to pick up my running i think. Everything else i was pretty fast on. My last set took me almost 4 minutes! That is bad. Well done. +1 for you today! haha

Cobra Elite!

Jon 27/m/6'1"/165
4 rounds for 20:51
knees still hurting him a bit. So we decided to stop it at 4.

24:04

Subbed running for rowing.

First time post: F/165/26
I have been Crossfitting for 45 days, eating clean and I cannot believe what is happening to me... I have lost 25lbs and about 20" off my body and I am getting so strong it's amazing.
I was an athlete in high school and as adult I became very out of shape. The last 3 years have been spent at globo gyms making frustrating or no progress.Starving myself and being misinformed by trainers. Then I found a Crossfit gym!!!
Ahhhmmaazziinngggg!
I went from puking the first day to today where I did my first two unassisted, perfect pullups!!!
Thanks Coach!!! Keep it up. I'm totally addicted!

Did somebody hint at the fact that we weren't doing enough running? Yikes!

m/30/160 sub jumping for 2:30 insted of run 19:23
f/26 18:35

34/m/160/5'7"

Hi everyone from Northern Ireland.

This is my first post and iv been following crossfit for a few months. I just want to thank coach and the gang for showing me the light to proper training.

Did todays wod using treadmill but the rest as RX'd

Time 23:43

m/30/160 19:23
f/26 18:35

sub jumping for 2:30 insted of run

40/m/211

Much harder than I thought.

squats and extentions were slow, runs were at
7-7:30 pace

Thought I would be around 20 minutes but;

24:52

23:05

37.20, run on treadmill, squats, good mornings

Puppies:
Four rounds for time of:
Run 400 meters
25 Squats
15 Back Extensions
On treadmill, flight of stairs between treadmill and back extension thing.
19:06.
LOVIN IT! Feel so pumped after!

29/m/179

Totally beat down from this week.

400m runs were actually slow jogs

As rxd: 26:25

29/m/179

Totally beat down from this week.

400m runs were actually slow jogs

As rxd: 26:25

Rx'd
25:34

silly question... how much doe order play into the equation? i.e. is there a reason to not switch the extensions ans squats around?

just curious.

23/M/5'8''/150
RX'D
21:57

My lower back hurts so bad now... thanks coach. What a tough week!!!

Run 400M + 50 Squats+ 30 Back XT = 27 min ...oh la la :(

27/69/185/M

As rx'd 20.29

My back felt like one giant knot at the end. Finished with 15 minutes of jumprope.

24/m/196
22:10 as rx'd...thinking about doing this one was way worse than actually doing it...I may be re-evaluating that statement tomorrow morning, but as of now it holds true.

34/M/77kg

As Rx'd:

20:53

45/M/6'/185
firedog06@comcast.net

TIME: 16:06 AS RX'D

SQUATS DOWN TO 12 INCH BOX.
WAS TRYING FOR 15 MIN. BUT HIT THE WALL.
NO WEINER DOG TODAY!

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

33/M/190/6'1"

CFWU X 2

Sub'd 500M row for run......what was I thinking?

32:04 in tears

I think I might need a lower back transplant.

17:38

17:38

LA: As rx'd: 24:51 (it's the running, not the squats, that slows me down!)

J: She's pregnant so she can't do back extensions -- subbed 45 lb. deadlifts AND had to run an extra 1/4 mile or so and use the bathroom (we were in a park)in the middle of round 2: 26:41!

M/45/174

21:25

37/5'09"/190

29:46 on treadmill.

37/m/172

Five rounds for time of:
400 meter Run
50 Squats
30 Back extensions

Oooopppsss! Did 40 Back extensions...

time: 21:50

back squats
5x5 100kg(220)

500m row
50squats
30back ext.
5rounds
time: 25:49

37/M/5'09"/190lbs

29:46- treadmill

28:15

28:30

32/F/140

21:52 on treadmill

I had to keep waiting to do back extensions, I am sure I could have broken 20:00 if I did not have to.

M/28/190lb

WOD as rx'd.

Time 16:44.

- OlliS

time: 19:27

Run: Treadmill 9.0, 9.0, 9.0, 9.5, 10.0
Squats: 15/15/15/5 each rounds. Deep squat with full hip extension at top.
Back ext: sub'd supermans

As rx'd

21:59

Luke The Feruary 2003 Journal is an excellent resource for question number 3. It is entitled 'theoretical template for programming.'

Just as an example... I have been sick since I retuned from the cert in Santa Cruz and I simply couldnt do Eva. I barely trudged through Helen as a means of scaling yesterday instead of the press wod because I didnt want to forsake the theory behind Eva's brilliance. So today I did the wod with 400 m row and added to the squats and b/e with sit ups and push presses all for 30 x 4 rounds. I was feeling a little better and I will rest tomorrow hoping to be 100% by day 1 of the next cycle. Is this a perfect method? No. Is it good? Absolutely! At the cert one thing that I heard several times from multiple trainers was "NOT TO MAKE GOOD THE ENEMY OF PERFECT" Is a five day cycle good. Absolutely! Will crossfit work if you scale the programming? Of course!
Rest is so important especially if you have rushed and paid the price in the past. Sometimes its better to sharpen the ax than beat at the tree with a blunt edge.

26:39. Subbed good mornings for back ext.

31/m/6'4"/220

M/38/215

Had to run on treadmill.

As rx'ed: 24:48

M/23/230lbs

all five rounds on a treadmill
25:53 min

M/26/6'2/210/NYC

So this is my first time doing crossfit.
I've been going to the gym doing running and weights for a couple months at least. But anyway. I only made it through 2 rounds. Ah well. I think I'll get better.

warmup: all 3 rounds
Run: treadmill 7mph/incline 3 x 2
Squats: 50/25 x 2
Back extension: 30/30 x 2

40/M/5'10"/195

Scaled to 3 rds for time of 400M run, 50 squats and 30 supermans in 21:15.

Left me on the floor, gasping for air and unable to stand so it was a good morning all the way around. I'll honestly say that I didn't have another round in me. Next time will be different.

32/m/215
22:38 on treadmill
my legs had tears not sweat coming out of them at the end... gym has only one thing for extensions and of course little miss pretty puff was using it so had to sub machine extension on the 3 middle ones... took at least 30 sec longer on each w/ probably too much weight.... I need to get a ghd for home.....

As rx'd

Time: 21:59
400m run splits: 1:56, 2:17, 2:28, 3:00, 3:03

Terrible 4th and 5th lap I know. My legs are trashed. Hope Thursday isn't a 5K!

42yom / 148

20:01 as rx'd

warm up with "Fran"

only had time for 4 rounds - 17:46

27:18

subbed Good Mornings
TM 1% incl.

#212 jslater:: Welcome to the wonderful world of CrossFit.

I'll see you at CrossFit South Brooklyn and the Box soon... right??

As rx'd

22:48

As rx'd 21:16
The combination of Squats and Back extensions was murder. Much more difficult than BE and situps.
rd1 1:41/:53/:44
rd2 1:58/1:02/:47
rd3 2:14/1:29/:56
rd4 2:23/1:33/:57
rd5 2:19/1:30/:44

I was stoked. I finally got to use my new Ham/Glut Back Hyperextension for a WOD and my Bumper plates came in today along with my Crossfit Pendlay bar. Can't wait to use them.

19:10

subbed supermans

treadmill-rainy/cold didn't want flu part 2

Holy crap some of you have great times. What they hell do you eat...lol.

I'm really sad to be missing all these great WODs, but my hip just wouldn't have it.

I devised an isometric tabata just for "fun"

20/10
4*Pushup bridge (hands far out)
4*Flexed arm hang
4*Pushup bridge
4*Bar hang

After that I started practicing OH Pullups. I've decided to go for a beastskill, wish me luck!

19 / F / 5'7" / 142

I'm behind a couple days...

Eva (modified)
5 Rounds for Time
Run 800m (I did it .5 miles on a treadmill)
30 KB swings (30 pound KB)
30 pull-ups (used 70 pound assist)
Time - 43:54

51/198

On treadmill
27:24

m 33/181/6'2.5"
Almost as RXd 18:40.
Did
350m run on treadmill
50 squats
50m run on treadmill
30 back extensions
5 rounds
The treadmill would stop if I would step down for much more than a minute.
I could of course have just done the squats and back extension in a minute or less. (Why didn't I think about that back at the gym :)
Waiting to see whats lined up for us tomorrow. It's been an interesting 3 days so far...

Sub good mornings 1:1 for BE
18:52

m/31/250#

26:27

33YOM 200#

22:51 as rx'd

m/26/162

25:36

M/52/184
Could not do WOD today subbed 5000 meter row = 19:10

34m5'10"200#
17:45

400m splits: 1)1:22, 2)1:30, 3)1:32, 4)1:36, 5)1:37

I'm still significantly slower on my squats than on my run. Speeding up and strengthening my squats is now a high-priority project for me.

5 days ago the girl quit early on the WOD, did only 2 of the 400m & squats combo, then kicked herself over it for the next 4 days, this gave her the opportunity to do it as RX'd -- major accomplishment for her! I'm proud. She also did her first pull-up two days ago.

24f5'6"110#
29:52

400m splits: 1)2:36, 2)2:32, 3)2:37, 4)2:41, 5)2:36

Hooyah! we made it. Killer 2 cycles, restdayhallelujah.

Ran/hiked 4+ miles with 53lbs in uniform: 58:54

ROM's
Stride work

WOD
:20::14

Done in a park, so I subbed 30 Superman's w/a ::03 hold for Back Ext's. Probably could shave around :02 w/a GHD.

After running on a treadmill the past few weeks, it was nice to run outside.

Get some, Go again!

With superman substitution

25:05

Those are my CF Deadlift "spirit fingers".

kstar

34/M/171#

As rx'd 34:20

Squats killed me, need to practice more of those. 1st & 2nd rounds did the squats without rest, last 3 rounds split them up 15,rest,15,rest,10,rest,10.

Ran at 6.5 mph for first 3 rounds, last two rounds at 6.0 mph.

1st-3rd rounds did back extensions without rest, last two rounds 15,rest,15.

Subbed 25kg good mornings for back extensions - 26:17

That was a nice posterior chain I used to have...

37/m/150lbs

W/U: 1 mile slow run, some jump rope, and plyos

WOD: 21:05, subbed 45# good mornings for BE

22/m/170

As rx'd

19:49

With muscle-up work after.

As rx'd--28:28
F/ 5'0/ 113

I had to use the treadmill today due to the sudden downpour and thunder and lightning in Chuck-town... I hate that you lose at least 30-45 seconds each round waiting for the thing to get up to a running speed. But next time.

I subbed yesterday's work out for
5 rounds for time of:
20 KB swings with 20# dumb bell
20 Double unders
20 sit ups
20 Push ups
50 Squats
20 oblique twists with 6 kg med ball
20 lunges

Oh, my surprise when I saw more squats... But what doesn't kill us makes us stronger, right?

Hope everyone has a great day... and had a great workout today :)

31/M/5'10"/172#

subbed good mornings for back ext...too nice outside to be a lab rat on a treadmill

20:41

43/m/185
As Rx'd 21:50...I still hurt from Eva!

29M/5'6"/163#

As rx'd: 26:48

m/34/70/191

24:17 45# squats and gms

Got the instruction live from kstar on Saturday at SF Crossfit. It's even better in person!

at the park so skipped back extensions
15:00

21:30
Sub'd rows for runs
good mornings for back ext.

KK 175
awesome! Really inspirational and some how the common occurance for those of us who drink the Koo-Aid. Keep chugging!

Spider Chick You forgot to say always wear suns screen:) We love you to Karen;)

I think that the word ball, as in medicine ball, get caught in the spam filter. This is a test...

Have Fun, Train Hard,

Billy

42/f/5'3/120

As Rx'd 23:39

Run was inspired by Lynn Pitts email! Neighborhood park has mid level bars and bench set up for anchor. Pretty happy that this was ample for descent back extensions. Tail and cross winds on 400m loop. Quads feel like jello.

guess not...

Have Fun, Train Hard,

Billy

24:34, runs were on the treadmill and subbed good mornings with the bar for back extensions

m/34/70/191

correction
24:17 rows, 45# squats & 45# gms

Jodi (F/29/105)
Mobility Drills

Notes: subbed 250 single under for 400m run, subbed good mornings for back extensions.
Time: 19:30

Those aren't spirit fingers-
THESE are spirit fingers!
heehee couldn't resist

M/36/5'11"/177

25:33

Estimated 400 meter run. We only had one back extension station for about 6 guys. We had to wait a while for a turn.

__________________________________________________

m/29/180

GOT MY FIRST MUSCLE UP TODAY! Ended up doing a total of 8 individually. I need to work on dropping back down into the false grip.

today's WOD as Rx'd

23:52

I could have pushed harder, but the nasty headwind with sleet on the back 200 really made for some difficult running.

Next time I'll push for under 20 min.

As Rx'd - 27-28 minutes (broken stopwatch)

M/24/180

31:26 w/20pound vest
prob couldve broken 30 if didn't have to wait on back extensions for people to finish their side bends
runs were on 160m track, so 480/320/480/320/480=2080

32/F/122

2 rounds CFWU

Back extensions on swiss ball.

Time: around 25 minutes, forgot to start the timer on my watch. Ran on treadmill. Lost alot of time moving to a different area for squats and BE.

Is anyone else EXTREMELY sore from the last few days?
M/28/6'/185
as rx'd:

21:09

M/22/185
22:28 as Rx'd. Started raining at the end so i ran even faster. Will do it in under 20 next time. I didn't run on a track but I paced it at 400-450m.

Kai, are you in chucktown, SC?

m/35/238
Ran on treadmill at 1% grade 27:52. My lower back was really tight when I would get on the treadmill after the extensions but would loosen up after I ran for about 1 minute.

28/6'5"/200

19:22 as Rx'd

39/m/175

23:16 as rx'd

did 400's on treadmill in bad need of service!!

Are the squats with weights or unweighted?

As rx'd (treadmill runs):

18:05

Each treadmill run was maxed out at 12 mph. Lost a little time walking back and forth from the treadmill to the back extension.

Anyone besides me heard of this?

http://www.foxnews.com/story/0,2933,332648,00.html

Any Aussie Crossfitters close enough, should do their next 3 workouts at Mt Carmel Tennis Club in Sunbury, preferably right on the tennis courts. Be sure to grunt a lot.

29/M/180

Day behind and no time to post yesterday.
"Eva": 3 rounds as rx'd: 31:44 (all I left myself time for)

SP: 135/155/160/165(f)/165(f)
PP:135/155/165/175x2/175x2
PJ:135/155/165/170/175

Tomorrow, running in the snow.

29/m/185

Did this one at the gym. Measured a little more than 400m(2 times around building and to back extension machine). Lower back is dead.

30:24

21/m/170

400 m run on indoor track and then up the stairs to do squats and back extensions

22:13

M/6'4'/240

Time: 40mins

Killer couple of days. Back is seizing up, which made my time awfull.

Also, to all those larger CF fellows out there (6ft + and + 200lbs) thanks for your posts. It makes it much easier to judge weight, and also easier on the ego when having to compare times next to some of the gazells in the CF world.

Vitamine IB (prophen) for me tonight.

-MSP

No PR’s today. Feeling a bit worn out from Eva. I notice I get a huge rush after workouts like that, get very charged the rest of that day, but then really need a rest after. Too many years of beating up my body I suppose.

SP rep of 1: 70-75-80 (close to a PP)-75-75
PP rep of 3: 80-85-85-90-90
PJ rep of 5: 95-100-(105x4)-(105x4)-100

PJ 104x2 to make up for the lost ones above
PJ: 110x1
Split jerk rep 1: 115-115

I like the split jerks a lot and feel more comfortable with more weight than with the push jerk.
Erin

M/48/185

As Rx'd 18:06

Lower back and calf cramps slowed me down on this one.

Five rounds for time of:
400 meter Run (SUB .25 mile on treadmill)
50 Squats
30 Back extensions

22:07

I am a 29-year-old male.
I have a mass of 77 kilogrammes.
I am 170 centimetres tall.

Lacking the proper equipment for back extensions, I decided on Romanian dead lifts of 20 kilogrammes. Other than that, I did this as prescribed.

Final time - 28:40.

bwt:151

as rx'd: 16:48

21/m/195#/6-2

18:29
as Rx'd

thank god tom. is a rest day, I really need it.

26/m/165 as rx'd 20:14
Lost some time moving back forth to treadmill, which I ran at 10.5 mph.

24/M/158/6'1

As Rx'd

24:22

Coming off a week of sickness...
3 rounds, subbed good mornings for extensions...
@14 minutes

I have been fighting the flu for about a week so have been unable to workout (1st wods missed since September:(. Does anyone know if I should go full out corssfit style right away or go light until my strength is back? I really I'm dying to get back into it but do not want to further my illness. Also, should I make up the crossfit wod's I missed, perhaps doing 2 a day, or just pick up with whatever tomorrow brings. Any advice is appreciated!

hey MSP i feel you man i am 5 foot 11 and 260 pounds i did this in 35:44 i need some icy hot

23/m/205/6'1
...as RX'd...

20.03

I had to estimate the 400m based on urban running...I think I may have over ran.

I think we'll sleep well tonight.

M/34/69"/202
25:40

M/39/67"/165
26:03

I'm a day behind...

SP-45,45,55,65(fail)55
PP-45x3,55x3,65x3,75x3,(PR),85(fail)
PJ-55x3,65x3,75x3,85(fail),75

I was cleaning all these so very tired at the end. Also, I couldn't find 2.5# plates to use so had to go up by 10# which was hard. Dang globo gym.

in8girl- you did great. I can't wait to press and jerk around 100#!

Gnat

24/m/200
Well, doing a second workout today proved to not go so well. My back has been barking at me since i started running again a few weeks ago (was recovering from a leg injury) made it through the first set, but i didnt think it could take the stress, so I did the WOD from a few days ago.

4 Rounds of:
400m Dash
50 Squats
15:53
added 30 HSPU at the end (feet on wall, about 1.5 feet from wall.
Looks like I have a trip to a chiropractor in the near future.

27/f/137
23:00+/-
Forgot my timer and who knows how accurate the gym clocks are. Also had to do 2 flights of stairs between each round (track upstairs, back extensions downstairs). Every time I went to do back extensions, there was someone on the machine so did some sunshines and other random subs for two rounds. The other three rounds, I just waited. Oh the joys of crossfitting in a crowded gym!

Do the WOD every day but rarely post.

14:28 as RXed with the Company CO on my tail the whole way.

26/M/160

Modified ...
5 Rounds
Jump Rope 90 sec
50 squats
40 good mornings, 45lbs

time: 25.07

Misread the rep scheme. Good mornings went slowly. Followed with contrast baths, foam rolling.

Did anyone see Eva post a time for 'Eva' two days ago? I was just curious...

I am still getting chills thinking about those 2 pood KBS.

Scaled to 3 rounds due to soreness, tiredness and lack of time. Also wasn't trying to kill it today.
13:36

32/m/210/6'5"

25:48

28m 6'1 195
row 400 instead of run
21:00 flat, I am smoked.

33/M/180

22:51 as Rx'd

Wow, i dunno wut hurt more my legs or lower back, i loved this one though fealt great afterwards. I did it in about 25 min but with an occasional sip of water so it owuld have been slightly faster...

23:20 subbed rows for runs

26min

pre:burg, cfwu x2
wod-18:20
runs on treadmill that only goes up to 8.7, central NY is getting hit with a winter storm, running not possible. sub 17 on the road next time.

dsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsds

40 M 190#
CFWU 3X

18:03

low back is smoked!

dsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsds

M/48/151

as Rx'd

21:34

As rx'd: 23:43

as rx'd

time = 21:53

As Rx'd

21:07

What a great day for me. I wish every workout felt this good!!!

As Rx'd

Swiss Ball back extentions

21:07

29/M/5'10/205

I am a tired, tired man.

as rxd
26:00

God bless a rest day. I may need a wheelchair tomorrow.

Have been crossfitting for a month now, and am seeing huge results. This is after doing heavy lift body building for years with minimal results in comparison to the amount of time spent in the gym. Keep up the great work.

WOD: 26:45

as Rx'd

24 min

David
M - 32 - 5′10″ - 178# BW

CFWU x 2

WOD as rx’d: 35:07.86

NOTES: I knew this one would be tough, but I honestly thought I would have pulled a better time off. Once into it, I knew it was going to be mega brutal. Super potent combo of squatting and back extensions!

Pissed that my time seems so slow compared to everyone else's. I'm usually on par...

Round Splits:
5:29.34
6:44.16
7:59.98
8:54.27
6:00.11
Avg Round Split:
7:01.57

m/31/6'0/190
25 min. approx. / got to gym and remembered that I forgot my stopwatch. Used treadmill for run.

Chris:
30 min. approx.

40/M/190

CFWU x1

As rx'd
32:04

CFWU -BE
31:48 but I think I may have done an extra round... mind was swimming with pain and max calcium leakage!
Globogym sucks so bad for this...no ghd and only one back ext. station and lots of ditsy gym rats not using it right.

As rx'd

25:28

Those back extensions were brutal!!!! Really slowed me down. Great workout.

36M/5'10"/166#

As Rx: 22:37.

M/29/6'4"/280

As Rx'd 19:08

Amazing how much you use your lower back running.

Code and I did it with a rough 400 around the block and Good Mornings with the bar instead of Back Extensions (our hyper sucks).

32 minutes (negative split on 400s)

M/35/5'10"/205

As rx'd 21:25

subbed back extensions for 20lb good mornings:
26:44

M/25/5'5"/160

As Rx'd 20:26

M/25/6'3"/170

Did back extensions lying face down on the ground. 17:28.

omfg.. that was a hard workout. subbed 40 sdhp for 400m run besides that as rx'd in globogym roundabout 30 min

BW 70kg
24.15
as Rxed

hard 3 Days

M\43\190

As Rx'd 27:03

F\39\15

As Rx'd 27:00

Made it through 3 rounds plus a run in about 30 minutes. I'm thrashed.

We have to run 420 meters here at CrossFit Unlimited but no excuses: 21:13

M/36/170
27:09. What is it about the back extensions that makes the runs soooo slow? I felt like I was running in cement.

Sarah: Rollerbladed earlier in the day so she did 5 rounds of handstand holds against the wall followed by 25 sit ups. Did 20 seconds on the handstands for the first two rounds then fifteen for the last three.
12:02

28:42. Subbed Good Mornings with broomstick for Back Ext.

I like this better than 400m 50sq x 4. The additional excercise hit the hamstrings and hips for a good balance. Anyone else feel like they were running thru peanut butter on round 5?

35/M/6-01/185

22:24 as rx'd

What a time. Had to double up today. I would tell you last nights endeavor with the 1.5 yr. old baby and the pregnant wife, however I'll keep it short.

They have a stomach bug, I haven't slept over 24 hrs. The end.

Today's shoulder pressing:
135, 145, 155, 165, 185

Push Pressing:
185, 195, 205, 215, 225

Push Jerk:
225, 235, 245, 255, 265

After I rolled through today's WOD at slower pace: Time was approx. 25 min.

later,
pb

KD "Do not drink any alcohol" for real?  Anne and I are going to Thai 9 next Wed, you want to come along?  We miss you!
Mrs. Mark Darcy (Email me you silly girl).

33 m 195#

CFWU x 3 (subbed push-ups instead of dips)

Because I just saw the video, I just had to try:

"The Bear"

As rx: 45-65-95-100-105

For some reason, I thought I could make 135#, but as with most CF WODs, it's tougher than it looks on paper. Amazing video, btw.

As rx'ed
~34 min

Form broke down in the middle of 4th run never got it back for 5th. Squats hate me

Anthony (M/29/170)

Row instead of run.

15:01

21:30. All squat sets unbroken. All runs at 8.6 mph. Sub'd good mornings for the back extensions so I did not lose my treadmill.

Mike @ comment 157: Thanks! That's the information I was looking for.

27/m/167

subbed 45# good mornings for back extensions

25:44

26/f/5'6"/126

23:23
subbed with supermans

As rx'd
21:35
And let me just add......
AHHHHHHHHHHHHHHHHHHHHH!
Thank you and good night Crossfitters, if you do not see any more posts by Ricky Tiki, it is because this WOD has killed me!

life got in the way of having time for the wod today so i did a shorter one.

jackie as rx'd: 6:58

M/50/6'/196

Had not had the pleasure of meeting Eva until today. Scaled as shown. But I finished in one day! Woohoo!

5 rounds
800 meters @4:45 pace 6.3 mph at 1% incline
30 Dumbbell swings 35 lbs
20 pull ups 10 dead hang/10 assisted each round

time 55:10

my days were a little off so I had to make up Eva today

Hi!
I'm 30 years old guy and I have been doing crossfit for 2 years now.I have a question! I diceided to run the marathon in Alaska in june.I'm living in colorado up 10000 feet high.My question is :if I doing crossfit and extra runing is it going to be enough to get ready or not?
I hope somebody could give me a good advise.
Thank's !!!

28/m/189

31:51

as rx'd; coming out of about three months with no squats due to some patella ligament issues. this was my first real test.

400m row, 50 squats, 30 BE on angled GHD, five rounds for time: 23.47

1.37*1.37*1.19
1.56*1.42*1.13
1.58*1.35*1.15
2.00*1.31*1.06
2.00*1.42*1.07

Still feeling Eva from last night, of course.

M/29/185/6'2

39:33

Wow - now THAT kicked my butt!
I had to use a treadmill, and go back and forth over to the back ext. station at the gym. I kept the running light at 6mph, due to brand new shoes and some light knee pain the day before, so time is kind of slow.

I think the walking back and forth at the gym was harded than the running. And when you're feeling light headed - back extensions are the last thing you want to do!

M/23/160/5'9
As rx'd:
20:00 on the button.

M/26/5'9"/175

As Rx'd
Swiss Ball back extentions

17:10

m\43\208

time approx. 23 min

had to use hotel treadmill

was running apprx 1:52 min 400 meters.

46/M/194

17:19

subbed good mornings for bes rest as rxed

18:57
ran outside, first 50 m a little slippery.

felt great today!

F/39/137/5'0"

modified WOD
33:45

5x
500m ROW (all sets pace under 2:30)
50 squats
30 Supermans

MAWL/216

Too much ice and snow
5 rounds:
10 DU
100 singles
50 squats
30 super mans

31:20

19:13 as Rx'd

36yom
5'11"
156lbs

M/42/5'11"/153
As rx'd 19:01

went to the gym early this am before work intending to do this WOD, but 2 sec after I jumped on the treadmill a good friend of mine hopped on the one next to me. we started talking and before i knew it i had run 3 miles and had to start getting ready for work... probably for the best as I can still feel some soreness in the quads from the last squat workout. would like to attempt this one at some point though.

M/23/175/6'1"

total 17min41sec

1:15 all five runs
no weight squats, or BE

38M/175

treadmill at 8.5 mph/elevation at 1.5
subbed extensions for stiff legged DL's holding 20 lb DB's

22:10

Stay Safe All

37/m/249

28:12 as RX'd

58 y/o male

as rx'd

21:21

23/m/5'8/170

As Rx'd (Ran inside on treadmill)

19:58

J: As Rx'd, runs outside out and back 19:13

21/m/175/6'

As rx'd 18:26

had to wait allot for the back extensions, kinda killed me for time...

31:30 as rx'd

Runs on treadmill incline set to 1
Squats and back extensions were broken sets (except first set of squats)

25m/170

as rxed 34:35

Back extensions kill me.

21/M/155

As Rx'd 26:34

Ran on a treadmill set at 1.5. Had to climb a flight of 30 stairs and walk halfway across the gym to do the back extensions. Still tired me out pretty well though.

Jeff in VA 48/70"/190
A day behind
Stretch, CFWUx1x10
5x1 Press: 95, 115, 125, 135, 145(F) – (finally got 135)
5x3 Push Press: 115, 125, 135, 135, 145 x1 then 135 x 2 (1 at 145 is an improvement)
5x5 Push Jerk: 115, 125, 135, 145, back to 115 - out of gas! (145x5 another gain over last time)

John in NY 48/68"/160
Stretch
CFWUx1 no pull-ups sub 95# press x 10 for pushups
Run on Treadmill - sub good mornings for back extensions
Round 1: 400@8.5 mph, squats broken, 15# GM unbroken
Round 2: 400@9 mph, squats broken, 15# GM unbroken
Round 3: 400@9.3 mph, squats broken, 15# GM unbroken
Round 4: 400@9.5 mph, squats broken, 15# GM unbroken
Round 5: 400@9.3 mph, squats broken, 15# GM unbroken
Final time 24:56

#8 Jason Ackerman,

Correction to my earlier post #21. When I responded before, I had misread the squats as sit-ups. We did a similar workout on December 31, 2007 except it had a 500m row instead of a 400m run.

17:28
shouldn't have run 10 miles before

as rx'd except I hate running so I subbed with 400m rows, running would be faster, but not by much. Tough WOD!

44/m/152

20:08

28/m/200

as rx'd
24:01

This was much tougher than I expected. I'm not very happy with my time. I know I can do much better.

didn't have this in me today.

played basketball for an hour and a half this morning, then got home, did
3rds
10 DL, 225#
10 Press, 95#
20 jumping pullups
20 situps
11:00

M/27/6'/185

As rx'd

23:25

29:31

Doing the squats and GHD BEs on the 4th floor off the street were the suck.

As rx'd

23:32

That was tough on the lower back more than anything. Obviously more core strength required to fix my herniated disc. I'll need the day off to learn to walk again

As Rx'd 24:01...ran outside up a steep hill for each round. Used a swiss ball and a bench to brace my legs for back extensions.

#263 Ian

Yes, that would be the Chuck-town I was referring to. :o)

What a great workout. I was dragging ass today; delaying the inevitable...
subbed supermanns for back extensions
20:30min deep quad burn baby

21:22

As Rx'd at the track. Feet tucked under bleachers for GHD-like back extensions.

32/male/165

as rx'd 23:12

Runs on the treadmill, that really slows me down.

23yom/6'2"/220#

did cytodyne for 1:15 in place of 400m run (knee is still recovering) 120 calories total (all 5 rds)

23:32

oh, also had to go up and down one story to switch stations, prolly cut into my time a little bit

M/53/175

Coming off a two week hiatus for a hamstring injury and then this! Talk about activating the posterior chain plus some quad action, yikes! I need a nap:-)

23/M/193

As Rx'd (I ran on a treadmill w/ 2% incline)
21:00

21:19

As Rx'd
17:39
Had to wait each round for back extensions...killed my time. Could have easily taken off 1:30

Forgot to post my time...24:55...little embarrassing compared to some of you tough guys!

Crazy day... and no time for the WOD.
My kids wore me down and my fractured toe/foot that I thought was healing isn't getting too much better.

Does anyone know what would be sufficient to sub the run??

My toe/foot (the fracture) just cant handle the running anymore no matter how tight its wrapped. I am worried I wont heal properly if I keep running on it.

P.S. (we dont have a rower yet)

Subbed rowing for running, and only did 30 squats per round. 28:00.

Folks who did an extra 100 squats than I did have my admiration. My lower back is smoked.

30m/6'2"/238

M/43/6'/175
subbed GMs for Back ext. 26:57

bad day

26:45

back extensions really kicked me in the ass when it came to squats the next round.

Bwt: 134

So after the 5th round and hitting the stop button on my watch I realized I had bumped it somewhere through the workout. Gotta love it when that happens because I know my time wasn't 8:11 :)

As Rx'd:

time, no idea

m/32/205

As rx'd 20:35

21yom/185.4 lb/5'11

ran on treadmill .25 distance each time.

27:01 as rx'd

thank God for the rest day!

Subbed supermans for the BE's.

22:48

For some reason this was lots harder than the 4 rds of 400's and 50 squats last week. Might have been the 15-20 knot headwind during the second half of each 400. On the ramp of Guerrero Negro Airport, Baja California Sur. Good job PC8; keep it cranking!

m/32/205

As rx'd 20:35

31/M/6'0/190

As Rx'd - 22:33

Lower back is DONE after these last three days. Took me about twenty minutes to be able to walk correctly. 200m turnaround point, squats to a medicine ball, back ext's on a GHD. Blessed rest day tomorrow...

As Rx'd

29:11

I've been following the WoD and doing those that I can physically do (winging scapula makes most upper body stuff impossible)- and running most of the rest of the time.

My run 400m times were great 88, 94, 93, 98, 90 sec, but I got destroyed on doing the back extensions and squats. How do you get fast at those things!?!!

36:46

Five rounds for time of:
400 meter Run
50 Squats
30 Good Mornings, 47 pounds

This week has been a bit off for me. Monday I went in and ran 1 mile on the track(15 minutes,) and then did(assisted with 145pds counter ballance) 70 pull ups, and 45 dips for time(13 minutes.)

This morning I went to the gym and did the shoulder press work out:
Press:
115
125
135
135
145

Push Press:
145
145
145
145
145(failure)

Push Jerks:
125
125
125
125
125

tonight I will do the WOD on the track subbing supermans for the BE's will post time soon.

29/335/M

32 / 245 / M

CFWU x 3 less squats and BEs

As Rx'd 25m20s

17:05

27/male/71"tall/193lbs/marine guy

19:19 as rx'd, not a good showing today. I don't like excuses but two days of sleep deprivation and some personal stressors may have contributed to my severe lack of energy and pain-managing abilities. My runs were just pitiful and I had to break up the back extensions, which I figured I'd go straight through. James suggested my cortisol levels were probably quite high today and I believe it, I was draggin' my butt somethin' awful.

Really really tough three days of WODs but I'll be ready to go again on Thursday. Bring it.

Pre-Day 3 of Burgener's oly intro.
Post-5x5 RDL up to 220lbs.

very light wu

subbed 500m row for 400m run due to rehabbing Achilles
subbed good mornings w/ 2 pood kettlebell for back raises due to no ghd

27:04

Me: 41yo/M/5'10"/193lbs

CFWU - squats and back Extensions

WOD: 26:31

400 meter run: on treadmill (yuck)

50 Squats: full range of motion from knees straight to 90 degrees. No training aids for the down portion of the squat.

30 Back extensions: I normally use a back extension chair that is at a 90 degree angle to the ground. The gym that I went to today only had a back extension chair that is at a 45 degree angle to the ground and I believe that my back extensions were easier today because of that.

All sets unbroken.

I am still a little under the weather with a cold. I enjoyed this workout none the less. Next time I would like to do this around a track or marked course with a 90 degree back extension chair.

Have Fun, Train Hard,

Billy

awesome workout!
Did in about 40 minutes.
I FEEL really good , not sore yet!
I rest 2 days las week (sat and sunday), so tomorrow , will do the workout that i miss (800m run ,kt swings ...)
My gym is close on sunday so thats why , i have to do this way ,.
Love crossfitt, i will train for 4,5 or 6 months , get fit ,and get certified ~! oh ye!

Ran on a treadmill... more snow at FT Drum!

M 33/5'6"/190

25:47

Was doing good and hit a wall on back extensions in 3rd round. Awesome workout.

23/m/170

As RX'd

13:40

Lower back is definitely sore

f/29/5'9"/135

3 snowy and windy rounds of:
500m run
25 air squats
15 good mornings

21:28

got a huge psychological boost this weekend when I measured my neighborhood running path and found it to be 500m, not the 400 I had assumed. Hurray!

41yom, 69", 175#

31:22 and it felt like crap

subbed good mornings for the back extensions

note to self - don't eat a burrito 3 hrs prior to class

5 rnds of
300m aprox run
10 air squats
10 PU

feels good to " drive the body " soon I hope to be up to as Rxd WODs.

m/33/175

26:37

#406--WHAT did I just post? I did FOUR rounds not three!

26:02 as rx'd

M/30/6'4"/225

time approximate at 19:03. My watch stopped so I estimated I missed one round of timing.
modified though to ease the knees back into running. Subbed 400m row for rounds 1/3/5 and 400m run up the OPT icy trench for 2/4
Squats a little too broken but back extensions straight thru.
post: 50 AbMat sit ups - 1:18

34/232/6'3"

25:30

Pressed for time, so no warm-up

For time: 5 rounds of
Run 400m
50 squats
30 back extensions

As Rx'd
Squats broken into sets of 15/15/10/10 all 5 rounds
Back extensions unbroken 1st round then in sets of 15/15

36:10

No wind tonight, so running easier. By 24:32 (time from last Thursday), I had finished the round 4 run and was well into the squats--definite improvement considering I had done 90 back extensions by that time

F/58/5'6"/136

m/34/185

new to xfit. horrible time. could have done better but didn't really push myself. forgot to get real time too.

~35min

as Prx,including 2 flights of stairs to get to BE machine.

m/29yo/5'6"/159

22:15 on treadmill @ 1% incline

Jared (26/5'7"/135)

As Rx'd: 22:32. Was hoping for sub-20 after my 12-and-change performance on the 400/squats last week, but no such luck. Some extra "down time" due to travel between stations, but not enough to make up 2:32, and not a good excuse anyway :-)

Not bad overall... lower back and legs are shot, bring on the rest day!

Candi (24/5'3"/125)

3 rounds:
run 400m
20 squats
20 back extensions

Time: 21:42

F 13 67" 139

Five rounds for time of:
400 meter Run SUB 200 meter Run
50 Squats SUB 25 Squats
30 Back extensions SUB 15 Back extensions

12:36

Five rounds for time of:
400 meter Run SUB 200 meter Run
50 Squats SUB 25 Squats
30 Back extensions SUB 15 Back extensions

21:37

M age 43/ 6' 1" / 167 lbs

33:30 as rx'd

Subbed quarter mile runs on treadmill incline set to .5 (Believe it or not, this was my first time ever being on a treadmill!) (I don't know the conversion factor for 400 meters, but I think a quarter mile is longer than 400 meters.)

Squats and back extensions were broken sets, except first set of squats and last set of back extensions - I knew if I stopped, I wasn't gonna start again!)

Sub'd run with 400m row

Max HR 188
Total Time:41:28
Row Round
1) 1:30.9 4:56.7
2) 1:28.4 5:13.55
3) 1:33.6 5:27.32
4) 1:30.1 5:11.35
5) 1:24.6 4:59.23

47/M/208
As Rx'd 20:10
After my team lost a 5 OT basketball game. Not a great night, but feel better now.

My wife did same work-out in 23:46 48/F

Couples that crossfit together, do a lot of other things together.

Caption, "Show me your spirit fingers..blindfolded and inebriated."

Didn't get to the WOD today.
Had to recertify my dad in Lifeguard Instructing.
Swam 550 yards in 10:50. I'll take that for not having swam in almost a year.
After I got out of the pool, I cranked out 30 pullups. (PR by 3)
Yesterday I got a 200 lb C&J (PR by 20 lbs)
Overall, a good semi restful two days. Hopefully I'll be able to get back into the WOD next cycle

Runs on treadmill.

17:42

M/32/165

15:22.363

Treadmill

35/m/180
CFWU
5Rds
400m Run
50 Squats
30 Good Mornings (35lbs)
22:07min

Pre 5 min C2, hand/grip stuff, CFWU, BWU

As RX'd: 19:31

Dizzy first 50m of runs 2-5.

Post: 500m easy row.

34/M/160

as rx'd

25:41

d - 29m/170

21:04
runs a bit longer than 400m
sub'd 45# rdl's for be's

j - 34f/125

25:55 as rx'd

F/25/107

finally got around to eva today... What a horror of a workout!

50:52 with one pood and 1/3 of my pullups were jumping. I have pieces of skin hanging off my hands and i almost puked but it felt damn good to finish this one.

35/f/135

Runs on treadmill between 8.5-9 mph @ 1% incline
First two sets of good mornings @ 45#
Last three sets @ 25#

21:16

Subbed supermans for back extensions, otherwise as RX'd

23:07

Rest day for us. We'll do todays WOD tomorrow, then another rest day while traveling to Ft. Worth for the cert. this coming weekend. We'll acclimatize with one of Eva T's great body weight workouts on Fri.

Couldn't run so we did:
50 single jump ropes
30 box jumps (step up)
50 squats
30 superman

24:01

This was pretty damn hard on the legs can anybody please try this in comparison to the 400 Meter run??? Let me know what you think

weather sucked and no treadmill so we subbed 50 jump ropes and 30 24" box jumps for the run.

24:01

did squatsm in sets of 10 with 5 sec rest. this one was hard on the legs. i am very interested to know which version is harder. so i cant wait to run this one.

M/46/145
Done PM at the track. BE's on the bleachers.
WU - 2 of 400m jog, 15 pushups, 15 squats, 15 BE's

I was trying to figure out why my time was so fast.
Arrrghh. I only did 4 rounds.
16:11

bhbhbhbhbhbhbhbhbbhbbhbhbhbh

-13:06-
replaced 30 back extensions w/ 30 crunches
replaced 50 squats w/ 30 push-ups

bhbhbhbhbhbhbhbhbhbhbhbhbhbh

30:00 back in the game after a battle with Rhabdo so we'll see how it goes. As long as my pee isn't brown again I'll call it a win.

First WOD ever

~36 minutes (no stopwatch)

doesn't help that i haven't run more than a mile since august and that i drink 3 times a week, but i was just happy to complete it

as rx'ed 23:24 on treadmill

So far about as close to pukie as I've come. I could probably get there on any timed workout if I pushed harder. Was pushing pretty hard tonight.

30X Bench Press @ 135lb
30X Step-ups w/ 75lbs
40 Back Ext.
Neck Flexion to Failure
15X Bench Press @ 185lb
30X Step-ups w/ 75lbs
40 Back Ext.
Neck Flexion to Failure
15X Bench Press @ 185lb
30X Step-ups w/ 75lbs
40 Back Ext.
Neck Flexion to Failure
15X Bench Press @ 185lb
30X Step-ups w/ 75lbs
40 Back Ext.
Neck Flexion to Failure

15X Bench Press @ 185lb
30X V-ups (abs)
40 Back Ext.
Neck Flexion to Failure
20X Bench Press @ 135lb
30X V-ups (abs)
40 Back Ext.
Neck Flexion to Failure
25X Bench Press @ 135lb
30X V-ups (abs)
40 Back Ext.
Neck Flexion to Failure

10X Incline Press @ 135lbs
20X Oblique Crunches (ea. side)
30X Sit-ups
10X Incline Press @ 135lbs
20X Oblique Crunches (ea. side)
30X Sit-ups
10X Incline Press @ 135lbs
20X Oblique Crunches (ea. side)
30X Sit-ups

40X Kettlebell Juggling @ 30lbs
Stretch
40X Kettlebell Juggling @ 30lbs
Stretch
40X Kettlebell Juggling @ 30lbs
Stretch

Basketball 45minutes

What a great three day CF present.

Scotty:
5rds
400m Treadmill run
50 squats
30 65# GMs sub
25:16

MattyB:
5rds
400m Treadmill run
50 squats
#45 GMs sub
22:40

SBly
5rds
400m Treadmill run
50 squats
#25 GMs sub
26:38

SWEET

21:26 as rx'ed at home. Back extensions on ball with feet hooked under the car.

m/21/205

as rx'd
except subbed 30 supermans (supermen?) for BE
25:08

m/30/76kg

as rxd

26:06

m/27/175#/5'10"

Sub'ed good mornings with 45# bar for back extensions.

t = 33:44

Thursday's Workout
Five rounds for time of:
400 meter Run
50 Squats
30 Back extensions

FQ: 31:07
IL: 29:55
JQ: 28:21

M 37 5'10" 150#

I have now completed 100 CF WODs since Sep 18, 2007.

Bodyweight:
Jul 27 2007: 196.0#
Sep 18 2007: 181.0#
Feb 26 2008: 150.0#

Today's: sub good mornings (25# DB) for back ext. Runs @ ~430 m

30:06.81, HR: 171 avg, 186 max

Thanks, Coach.

48/m/140
19:34

Except for the back extensions everything was done as rxd. I did between 20-25 instead of 30. I'm still fairly new to the whole concept so I went more for completion instead of keeping track of time. Thanks for putting this out I'm really enjoying it a whole lot.

Did a scaled version of the squat/ run WOD:

4 rounds:

400m ( at a track)
38 squats

12:21

50 you new guy...5'08, 180

(sub'd 1/4 mile runs on treadmill)
27:25 as rx'd

as rx'd 22:54

Dan says he did it in 11:32. lol. I want to sign him up for the crossfit olympics.

CFWU sans back work X 3

subbed supermans otherwise as Rx'd

21:21

M/51/165

2/27

Yep, y'all are definitely trying to kill me. On the other hand, I just noticed that I messed up. I did 4 rd, vice 5 :(. Oh, well, I needed some rest anyway.

WU: 1 rd. mod. CFWU

WOD: 24:30, but only 4 rounds.

Let's see. 24.5 min. X 4 = 6.125 X 5 = 30.625, or 30:36. Great. 30:36 as rx's.....

I wish.

$$$$$$$$$$$$$$$$$$$$$$$$$REBEL4$$$$$$$$$$$$$$$$$$$$$

As Rx'd
25:45

$$$$$$$$$$$$$$$$$$$$$$$$$REBEL4$$$$$$$$$$$$$$$$$$$$$

Started with my usual 200 abs, 30 pull-ups, 30 dips.

As Rx: 22 min (gym was crowded)

24 front rows at 90 LBs.

#384 Kai
Hosea and I are training in Chucktown too. Holla at me if you want some workout buds. inbowers1@gmail.com

30/M/5'5"/168

as rx'd

23:10

f/41/113#
26:27
400yd run
dizzy on each run 2-5
Squats hurt
Evening workout

Fred 42/74kg
Felix 9/30 kg
Five rounds for time of:
400 meter Run Sub Rope singles Fred 200, Felix 100
50 Squats
30 Back extensions Sub supermans
Time: 15:41

29/f/113

19:15

pre: nswux2 + ohs practice
post: stretching

eric 34/m/147

18:12

both of us did runs on TM. eric yet again beat me and his back is injured. augh.

20:33

23/m/195lb
24:18
treadmill

50/m/145

25:25, sharing GHD with others, so mixed in good mornings with 45# bar as necessary.

strange to have two workouts with 400s and squats so close together. much harder taking off an a 400 after getting off the GHD than after finishing a set of squats.

43 m 212#

at least all these runs have helped shed a few winter lbs. this was a cake walk compared to the eva nightmare.

27:20

30 M 6'0" 176

15:55

27.m.167.5'8
modified a bit
CFWUx3
5x
50 squats
400 m run
30 good mornings (45/65x2/75x2)
20 sit ups
10 pul ups

26:52

22/m/205/5'11

25:03
back was so sore from the first set of extensions and only got worse so the running was way too slow

22/m/71"/155

took it slow, and did not do the 400 m run, completed in 22:57 not bad after a week of sickness.

22/m/71"/155

took it slow, and did not do the 400 m run, completed in 22:57 not bad after a week of sickness.

35/f/155

400m run
25 squats
15 back extensions

26:41

Felt really good for the first couple rounds. It went downhill from there.

22:13

32/F/5'10"/155#

finally caught up a day late (080227):

400m run
50 squats
30 back extensions

TM runs, GHD back extensions
22:33

26/m/195
runs on treadmill a 1% incline

22:30

36:51

46m 200#

as rx'd 29:05 (5:05, 5:03, 5:52, 6:30, 6:36 splits)

33/M/6'/236

Four rounds of:

25 squats
3 min run

Done after a BJJ workout.

22:45 after a night of partying, i fell like death, its great

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

28/175
WOD as rx'd

24:25
Messed up on the run in the first
round adjusted 1:00 on my time.

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

39/m/189

as Rx'd 30:19

Notes - haul butt more on the runs! Intermediate sprints need work.

Squats went a bit slower than usual to really concentrate on getting in the hole.

145lbs/31yoa

as Rx'd

Five rounds for time of:
400 meter Run (treadmill)
50 Squats (all sets broken)
30 Back extensions (all sets broken)

Time: 25:30

Back extensions were the smoker...Eva two days ago wasn't any help either.

38/m/185
sub 30 good mornings-45lb bar
runs on treadmill

21:06

m/26/5'9"/180

As rx'd 21:17

M/27/175
CFWUx3
WOD as Rx'd: 18.06

27:11
justin 33/m/212

26/m/6'4"/215

Subed SDHP for 400 m runs due to shin splints. Everything else as RX'd

26 min

16:28 rx'd

27:43

just did Eva (5rds: 800m, 30 2p swings, 30 pus)yesterday, so this time probably suffered a little bit for it

used treadmill due to weather, and subbed in 9 lb "good mornings" for extensions so i didn't have to cross the whole gym from the treadmill to the saddle.

25m/243

31/m/5'8/180

first 3 sets HP last 2 400m run
as RX'd otherwise...

29:00

m/37/178

as rx'd on treadmill

20:10

Shaved 5 minutes off since the last time. Doing X-Fit for 3 months, keep it coming.

24:58

runs back and out outside. subbed 35# kb stiff legged deadlifts for back ext's. legs are junk now.

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/151

WOD as rx'd

19:17

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

27/m/6'3"/163.5lb

I did a bunch of these last night, but didn't really record them because I'm not quite ready for rx'd. I'm mainly posting here today because I want to track my weight.

23/m/148#
23:29 Rx

as rx'd: 22:26
runs .25 mile on TM @ 1%

I did "eva" yesterday. Legs are smoked.

23:15
400 m. run
50 squats
20 back ext.

5 rnds.

39/f/5'7"/155lbs
29 minutes

My very first cross fit workout! Not an impressive time for most but it's a start. I was disappointed when I saw Wednesday was a rest day. Can't wait for tomorrow!

19:50

~24 min.(forgot to start watch) Subbed situps for back ext. re: no GHD @ home.

Greg's warm up...

sub'd BE for goodmornings..

Time:

19.19

M/40/6'2"/195

.25 Mile Run (Treadmill)
50 Squats
30 Good Mornings

26:45

This was my first day of crossfit so I only did 3 sets - but I think it was a fairly good workout.

1st 400m = 1:17
2nd 400m = 1:27
3rd 400m = 1:33

TOTAL TIME = 14:40

26/m/235#
23:37 as rx'd

done yesterday (2/26/08)

25/f/5'2/131#

breakfast: run 45 minutes = 6 miles

warm-up squats, sampson stretches
WOD: 3 rounds for time of
400m run
50 squats
30 good mornings
time = 18:46
coulda ran faster but wuz afraid my tired legs were gonna tap out.

the nite before me, Jennie, n Shelly had our first visit to our local affiliate Valley CrossFit! trainer Becca worked us thru her new Burgie warm-up skills, then put us thru a whole-body smoker of a circuit ~
5 rounds for time of:
500m row
5 body blasters
10 box jumps (24" box)
15 ball slams (20# d-ball)
fun stuff. gonna incorporate body blasters into drills and skills sessions. never did ball slams before; luv em! u just let all your bad feelings go {smack} as u pound that thing down into the floor!

33/M/175

as rx'd 23:56

Jeff @home
W/ 20# vest
runs outside
22:05

Charity
Runs outside
17:49

Took a couple days off, kept getting sick, and this was my first day back.

20:45 as rx'd

some guy was strolling along at 2 mph on the only treadmill, so I subbed 2 min hard on the steppy-elliptical thing for the runs. If only there wasn't a fresh foot of snow outside. We all have cabin fever up here in the snowbelt.

26:18

37/f/143

Completed only 4x (24:37)

24/M/6'2"/180

Bill; 165/29/m/5.9
23:27 as rxd.
Back extentions were tough. I am still recovering from "Eva".

Ernest; 240/32/m/6.2
24:27 as rxd.

run on treadmill 2.0 incline

32minutes - running slowed me down the most.

23 min. as rx'd

19/m/5'6"/160

23:45
lost a lot of time on the treadmill starting and stopping and walking across the gym for the back extensions. Got frustrated and did them against a railing and found them to be harder. TM at 8 originally but worked down to last run @ 7.6

19/m/5'6"/160

23:45
lost a lot of time on the treadmill starting and stopping and walking across the gym for the back extensions. Got frustrated waiting for people to get off the back extension and did them against a railing and found them to be harder. TM at 8 originally but worked down to last run @ 7.6.

41/M/172
CFWU
25:14

Substituted 400m row because it was after my speed workout. 29:00 I will redeem myself tomorrow.

5 rounds

400m stairmaster level 10
50 squats
30 back extensions on stability ball with feet anchored

17:35

5 rounds

400m stairmaster level 10
50 squats
30 back extensions on stability ball with feet anchored

17:35

36m 205lb 6'4
28.00

35/M/150#

as rx'd:

23:13

33 yom/195#/5'11"
CFWUx3
WOD as rx'ed: 31:29. Treadmill to back extension station cost a lot of time, but still too slow.

Pre: Usual wu's

WOD: Scaled down (trying to overcome the overtraining gremlin this cycle...will continue to scale down until I'm feeling right again). 4 rounds: 400m jog (5 mph/1% grade on TM), 25 squats, 15 back extensions. Time: 19:53; Avg. HR: 153.

Post: Stretch!

29 yom, 180 lbs

19:00 subbed supermans for back extensions

Had to wait for treadmill about a total of 2 minutes, treadmill only went to 10.5.

as rx'd, on treadmill so lost time for warm up each run

TIME - 21:54

sub 4th round back extensions to situps

41 min

28:53.61
Substituted rowing for running. Battery went dead on C2, rowed 2:30 each round. Squats kill!

26y/F/99lbs

28 minutes - had to use a treadmill, so it slowed me down a little.

25 M 6'1" 190

OK guys,

I've been reading about Crossfit for a while and i just subscribed this month, I picked tonight to start the WODs and tried Tuesdays workout. Obviously i got my ass kicked. Wasn't able to complete the back extensions after round 2 so did as many as i could. Feels great though

Time: 35:00 approx.

Anyhow, im glad there's a rest day tomorrow for me.

Had to double my effort today and do yesterday's and monday all today! OUCH!!!
started with 5 min abs, push ups and stretches..

400m + 50 squats+ 30 back extentions... No rest and did NOT stop the clock racing in and out to do my back extentions.
total time... 32:28
Wish I had a place to do the back extention that was closer!!!
Rested a few minutes then did Monday's work out.
I'll post it there...
Ended with more stretching and GHD x3 X10! waahooo!
Thanks coach! Great one! I'll feel this tomorrow for sure!

m/33/227/6"0

got thru 2 rounds, then in 3rd round of squats, knee was visibly swollen and started to stiffen, so I called it quits.

time: 18:51

Nice Workout

I think Coach is on to something. The Hip Extensions tighten up the back so you get a little more pelvic tilt on the run...so your running style is a bit better. I found myself tilted a little more forward as to rest the lower back on the run... Not sure but felt more like the controlled fall POSE type thing.

23:35. Broke the Back Ext into 20&10s - all squats continous

5 rounds of:
400m - level 9
50 squats (2 of 25)
30 back extensions (2 of 15)
Total Time = 42:00

4 rounds
500m row sub'd

(Did press/push/jerk also today).

17:54

As Rx'd

me - 35:16
the wife - 32:00

I lost a minute or two on our first set of Back Ext's (only have 1 GHD) and was never able to catch up. My wife, on the other hand, was kicking butt and smoked me.

M/35/69/180

I did this WOD yesterday, but my internet has been out so I couldn't post. My back and hams are screaming today.

I had to choose whether to do this on the treadmill or sub for the back ext's since I couldn't bring the roman chair outside. So I ran outside and did good mornings with my hands on my head. I do a lot of back ext's on the chair and think that these hurt worse. Either way, I'm sucking.

21:02

sub'd back extensions with good mornings with 45# bar
19:08

Oh ya.
Did Annie As Rx'd afterward. Untimed.

33/M/185

As Rx'd 22:50

As rx'd: 23:31
35m/150/5'9"
Getting ready for Cert I at Rainier CF.
Love the burn.

sub'd back extensions with good mornings

25:38

22:11
runs 1:23, 1:25, 1:31, 1:25, 1:23
squats 1:10, 1:18, 1:33, 1:51, 1:56
extensions 1:18, 1:25, 1:44, 1:19, 1:32

30:12--but i did 50 back exts for 1st two sets. ran on tm at 8 mph.

400m
25 squat
15 back ext

23:00

26/M/6'2"/200

As rx'd -- 24:28

First time doing this workout. Wow, running after back extensions is an incredibly brutal combination! This is going to be a very well deserved rest day...

26:19

Just didn't have it today.

CFWUx2

4 rounds
24:11

under the weather, I hope Im not getting sick!

m/36/6'2"/195
Colorado Springs

19:52 as RX'd

Had to use the treadmill at 24hour on this one, cut into my time a little but but I gave it hell.

24:58
t-mill
back x at other end of globo

5 rounds 4 time of;
500m row
50 squats
30 back extensions

57/M/189 28:35 good mornings @ 45 lbs

47F/125 29:37 SLDL's @ 35 lbs

m/29/170

22:42

31 min
at gym, up and down stairs to ge to treadmill

20:50 as rx'd. Then Bikrhams.

sub 20kg good mornings - 31min

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT
started strong, but lost momentum by middle fourth round. This was my second wod with in 13 hours b/c I was trying to catch up, maybe that had an affect. Anyway 24 min at mid round 4. long ways to go. DO BETTER NEXT TIME!
TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

__________________________________________________

Rounds 1-2-3
7mph on treadmill
50 squats
30 extensions
Round 4
4mph on treadmill
25-25 squats
15-15 extensions
Round 5
8mph on treadmill
50 squats
30 extensions

total 33 minutes. Blah.
My shins are KILLING me, I will have to sub rowing for running for a week.

__________________________________________________

40/m/176cm/68kg

Subbed "air" good mornings for back extension (no GHD).

18:50

Rd.1: 3:43:3
Rd.2: 3:58:0
Rd.3: 3:47:0
Rd.4: 3:42:1
Rd.5: 3:39:5

Sub'd row for run
22:35

33/m/195

29:05

Subbed situps for back ext, since I went out of order and did Eva the day before and my back was toast from the KB swings.

as rx'd

28:55

Another weakness exposed. Back extensions were my time waster. Could not do more than 10 at a time and could barely run after doing them. Squats were all unbroken.

SJ
5 rounds
400 run
35 squats
20 extensions
25:52

TL
5 rounds
400 run
25 squats
25 extensions
26:53

26.56

I had sub 400 M row on 3 rounds due to no open treadmills. Blew 30 secs waiting on Roman Chair

24:15 - subbed 40# good mornings for the back ext. hams are crazy tight right now

37.12 was my time. Killed my low back.

35/m/70/170 outdoors, 46 degrees, 5003feet on 2/27
WOD 20:16 for some reason thought it was 30 squats, subbed supermans (really hard compared to back ex in the gym) I'm a dirty cheater.

17:44 with supermans

With superman subbed for back extentions
19:07

3.5 mile run
26:52
then
4 Rounds
45 Squats
30 Backs
12:46

17:10
as rx'd w/ 1% incline - ok, a little tired from eva yesterday.

5x 400m/30 squats/15 BE's
24 min

had to cut down the BE's due to a tweaked back from pushing myself during the shoulder presses yesterday

M/31/201

DVT recovery: did 20 mins row for 4948 m
This one didn't seem to help the edema like the previous 2 have...? Still, needed some dedicated cardio. Over 200# for the first time in a while, but that's what 3 weeks off will do.

cfwux2
burgx2

5 rounds
400m
50 squats
30 back extensions

35:48

34:30

More than twice my time from the WOD a few days ago with only 4 rounds of 400m and 50 squats. What the F____?

44/m/160#

No GHD in the home gym, so subbed 30 unanchored situps for back extensions

25:24

will hit some back extensions at a gym this weekend.

5min rope jumping + CFWUx1

WOD as rx'd: 23.15min

4 rounds
sub'd rowing for running
35:59
definitely not my best...:(

21:45 as rx'd

Age 52/BW 250#, subbed 500 meter row for runs, otherwise as Rx'd 34:39.

As Rx'd
38:06

It is no wonder my back is sore today. I read 50 back extensions not 30 per round. I really need to get glasses. Oh well what doen't kill me makes me stronger.

m/42/6'/183

400 meter shuttle run
40 Squats
20 Back extensions for first 3 sets, then sit-ups for last 2 all done on a balance ball

5 rounds 27:43

20/m/168

32:06

Pretty Hard!

Age 36
BW 184

CFWU 2x15

24:23 as Rx'd. Much harder with back extensions added!

Age 39
BW 185

34 minutes. Lower back tightened up during first set of back extensions. Absolute torture during rest of workout.

Five rounds for time of:
400 meter Run (subbed 500m rows)
50 Squats
30 Back extensions

Time: 29:15

Time compares pretty well to 4 rounds the other day without BEs. Strategy: row pretty strong until last minute. On squats and BEs, rest briefly as possible, one breath if possible.

Did on 2/27/08

5 rounds
400 meter run on treadmil
50 air squats
30 back extensions(had to do supermans)

20:47

m/29/212

GEWUx1
CFWUx2 (no pullups, hands still tore up; subbed pushups for dips)

CFWOD Tuesday 080226
Five rounds for time of:
400 meter Run (treadmill)
50 Squats
30 Back extensions

Post time to comments.

Time: 25:32

Splits:
4:52
5:14
5:15
5:17
4:52

Notes: Pretty happy with this b/c of the split times coming out fairly even. I was doing treadmill for this, so I always feel like that changes the outcome (sometimes worse, sometimes better - strangely). I think the fact that I did rows two days ago as sub for running definitely helped me on todays WOD as I would have been hurting on the runs. As it was I was running at 7.5 mph for the first four rounds, then kicked it up to 8.5 mph for the last one.

Again, pacing here was key. I pretty much broke up the squats 17-17-16 each time and the BE 10-10-10, with just a few seconds break in between each time. I think I had a good strategy going in and that showed in the final time, especially considering how bad my running workouts usually are.

As Rx'd (treadmill)

24:46

27:57

m/28/184

As rx'd
18:11

m/28/250

as rx'd-runs on treadmill
31:30

32 yom@195lbs
19:23 as RX'ed

M/22/154 cfwux2

My gastrocnemius still too sore from running in fivefingers... subbed 2x400 run, 1x500 row, Tabata pushups, Tabata squats ~30 minutes

Took 15 minutes to do 2 rounds. Almost died.

Kizer here
Holy Geeze~
32:41

stupid stairs, stupid equipment, stupid throw up feeling :)

it was a good time. I feel that it would have been around 25-26
oh well WE CAN'T ALL WORK OUT AT PAVITTS!!

22.40, on treadmill @ 1%, sub'd 30lb GM's for BE's.

as rx'd
27:13 (first hard time back since being sick for a week and def. struggled)

27/m/180lbs
as Rx'd: 33:28

25/f/140lbs
scaled to 400m run, 25 squats, 15 back extensions for three rounds: 18:27

BE on floor, no GHD

23:46

M50/170

29:55

24:30

Scaled to:
Five rounds for time of:
Run 400 meters (treadmill), 35 Squats, 20 Back Extensions ('supermans' subbed)
35min

M/45/6'/196

Forgot to post this on Tuesday

Scaled:
4 rounds
200 meter run (treadmill 2% incline)
30 squats
10 good mornings 40#

Est. 20:24

M/45/6'/196

Forgot to post this on Tuesday

Scaled:
4 rounds
200 meter run (treadmill 2% incline)
30 squats
10 good mornings 40#

Est. 20:24

As Rx'd
Time: 28.23mins

3xcfwu (situp,pushup,pullup)15reps

as rx'd

19:33

at the track. did superman's for back ext.

bw 254.5
5:11, 6:01, 6:18, 6:21, 6:36 = 30:29
was sucking wind by the end bigtime

29 yom 222#

had to count track times on my ipod for time
approx. 20:30
after "eva" this didn't seem so bad

1st workout in the AOR

24:15

1/4 mile on the treadmill each round

20:22 as Rx'd.

31:25 Gym was awfully busy. Had to contend with others for the back extension machine. Subbed two sets of good mornings with 45lb bar for back extensions.

25:30 as rx'd

28 minutes

About 23 minutes

Accidentally reset my ipod on the first round so I doubled my second round time. Also my squats were more like half squats. I need to go deeper on my squats and get more full extension at the top.

Had to skip this one due to a cold...

M/35/140/5'-5"

@ CrossFit Snohomish, runs outside, 14:29.

Great workout, wasted my legs and loved every minute of it!

posted incorrectly above, my apologies, as rx'd 25:29! Still loved it!

m/25/6'2/205

19.16 as rx'd

super easy after doing eva...

31/m/6'2"/206

Did this on Wed, and subbed per the following:

5 rft:
500m row
25 squats
25 good mornings w/ PVC pipe
25 swiss ball situps

22:18

3 rounds in about 20 minutes at gym. back was burrrrning. coulda done more, but needed to stop forcing myself.

WOD as RX'd with 200m indoor track - 17:38

I had to come off of the track and into the weight room and back on each round which added a few seconds.

3 rounds for practice
5 squat snatches and 5 ohs at 85 lbs.
18 pullups
10 gh situps 5 lbs.
7 hspu
10 gh be 5 lbs.
10 box jumps

M/25/225

26.03 - sub swiss ball extensions

Have had one of those weeks. Not been able to train alot due to work.

Did 1km run - w/up

Five rounds for time of:
400 meter run
50 Squats
30 Back extensions

Time: 24:18
Heaps of improvement available.

Vaughn in Jackson, Tn. 41/167/5'8"

As rxd: 37:00 approximately.

Well, I suck. I did not appreciate the difference between treadmill in a nice controlled environment, and running in rain and traffic on uneven surfaces up and down a hill.

My last time on this exercise in a sissy gym with proper equipment was 27:00.

as rx'd on treadmill
12

20:21

27/m/190

CFWU x 1

WOD as rx'd (on treadmill): 22:08

I lost time getting the treadmill up to speed each time, so I might be able to shave a little bit of time there. Rounds 3 and 4 of the squats were broken into two sets (35/15 and 37/13). Tough workout!

39/m/191/73"

CFWU as Rx'd
28:54
Rockin' WOD.

39:16

3/1/08 - 19:58 scaled this one back to 3 rounds. First round ran 1/2 mile chasing after my escaped two-year-old, last round back extensions assisted

43/m/165

As Rx: 23:13

9.2's and 9.4 on treadmill, 2% grade, can go up next time. I can't wait till the snow clears and I can run outside.

28/m/170

as rx/ed

26:15

CFWUx3
-400m runs on treadmill (0.25 miles; speed=9.5; 6:18/mile)
25:51

19:12

sub'd 2 mins of wall runs/skater lunge/jumping jacks for run

sub'd supermans for back extensions

M/180/27
SRA
4 rounds
17.25

SWA M/190/30
4 rounds
18.21

25:53

39:01

31/M/190
WOD as rx'd
Time: 20:12

34m180

17:00 mins

34 F 128

16:00

24:01

only did 2 rounds 22:45
400 meter run
50 squats
30 back ext

26/m/5'9"/165lbs
CFWU 3x10 (w/o back extensions)
29:59

CFWU
situps to 10 degrees below horizontal
100# assist on pullups and dips

WOD

5X:
.25 mi run
50 squats
30 back extensions

35:25

Never thought back extensions could be so killer.

Runs on treadmill at 1% grade.

.4 mi run.
50 squats
50 back ext.

over 45 minutes. wasn't happy about it. my back killed

m/34/5'9/177

CFWU - 3. 1 set of superman raises. These really seem to be helping lower back.

23:40. Includes approx 1 min each round getting to and from back extension machine.

GHD just came in the mail - Whooo Hooo!

Time 30:00 flat

BW 133, no time for much warmup...

400m run at HS track, subbed supermans for BE

19:22 (faster than w/ SDHP last time by about 3 min)

27/M/6'1"/205
CFWU x 3

WOD:
5x
.25 mile sprints on treadmill (upstairs)
50 squats & 30 back ext. (downstairs)
34:46

big boys legs no feel good!! thought I was going to take a tumble coming down the stairs the last two rounds. All the silver ladies on the cardio equipment were looking at me like i was about to kill over.....i was close! Who are you animals? sub 20's!!!

21:05

36:40 as rx-d

25/m/190

1st 3 rds: 400 run, 35 sq, 20 ext; last 2 rds: as rx’d

29:47

25/m/5'10"/195

1st 3 rds: 400 run, 35 sq, 20 ext; last 2 rds: as rx’d

29:47

20080305 1730
CFWU 15 x 2 (6 x 2 Ring Dips)
WOD080226: 5 rds for t of 400m run, 50 SQ, 30 BE; mod to 4 rds, sub'd 16kg good-mornings for BEs; 28:55 = 6:56 + 7:10 + 7:41 + 7:08
Ramping back up following about 3 weeks of little of no WODs

(done 2/28/08)
25:08...154/176
400m runs on tmill, 25 squats & 15 back ext per rd.

Jennie: 26 F 160 5'9"
Five rounds for time of:
400m run
50 squats
30 Back Extensions
(on track)
Time= 18:17

cfwu x 2 (sub'd OHS w/18# bar, 20 decline pushups, 25 situps, 15 pullups, 15 dips, 10 back extensions)
wod - runs on treadmill at 11.0 speed to .26 mi
a litte under 28:00 (forgot to stop timer)
lost time because I took too long to start squats after each run

26/M/165
25:19 as Rx'd on Treadmill
Avg. HR: 149 bpm

Al- 21:52
Taylor- 21:47
JJ- 22:01

as Rx'd 36:45
Pure hell!

************************ 03/10

38:30

Sub'd run with 500m C2, 2:00 stat. bike, C2, elypt. 2:00 and C2.

Back really tighten up.

Five rounds for time of:
400 meter Run (2% incline)
50 Squats
30 Back extensions

This was terrible for me. The run was slow after the first two rounds and I had to keep stopping. I am just really tired this week already, so I'm pretty sure I'll do better next time around.

Time: 31.18

4 rounds in 26 minutes

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29/m/167
24:20
Not sure how I can go faster inside. Treadmill was maxed out on speed (6min mile), only time was moving to back extensions.

45/m/212
29:20
as rx,d except substituted 65 lbs good mornings for back extentions. on last round pulled left calf, pretty cramped 2 hours later

as rx: 49:00 min