Sounds fun

bring it on

2 Heroes back to back, always a treat.

"Tommy V" was definitely tough today, but well worth it to pay tribute to a fallen soldier. I was getting a bit frustrated with the rope climbs, but when I looked over at others doing towel pullups, I was happy.

Get some Marines!!!

Martone's eloquence is truly remarkable.

Good my hands are toast and my grip is shot after today's WOD. I wish that I had a rope to compare the towel ups to. Fun stuff, I always feel that I have accomplished something whenever one of these comes up; heck, I feel like I have accomplished something everytime that I finish as rx'd.

Nice setup!

Looks Good, I will be able to kill Myself with this one and a bunch of other related stuff knowing it is a rest day friday! That is what i learned for those of you who like to do more working out after the
wod. Try to do other related exercises and just strenghten the same region of your body more. That way your Crossfit WOD is always at peak efficientcy for that day and you just put a little more muscle bulk in that area if thats what you but you will keep your extreme cut from CF. Just my opinion it works very well for me

EVERYONE THRASH THIS WOD// Friday is REST

I have to get those pants and boots for the next rope climbs!

Looking good Marines!

m/38/6'/205

Bring it! Shooting for a PR of 20 minutes.

sweet. another full WOD I can do post rotator cuff surgery. With TV I did thrusters with 3 lb dumbbell in right arm and 30 lb db in left. Then for rope climbs used a piece of rope on a pull down machine for left hand and blue theraband for right hand. Not too impressive but felt good.

Jeff is the man! I don't know many people who can give a lecture while doing American power swings.

late post. still playing catch up from getting behind this past weekend.

filthy fifty: 26:42 pr

will do tommy v this weekend.

Awesome, I love this wod! Can't wait to bring it! I hope no one takes away my treadmill, especially if they decide to walk on it like the majority of people at globos...

Is that old smokey in the back ground?

Love this one...bring it on!

Today while playing intramurals I pulled a hammy pretty good. I was wondering if anyone had any good ideas on rehabing it so I can get back to action asap
It is a shame too because i have been crushing all my PRs as of late.

The back extensions will hurt, but oh well, it's only temporary.

#16

I was sitting here thinking, "Which obstacle course is that?" Looks like SOI's obstacle couse to me. So yeah good ol' smokey in the background.

Oo-freakin-rah

Where does CF CP meet?

25/m/185/5'9"

as Rx'd

16:55(PR)...it's all in the breathing!

viva la revolution!

22:30
Used dyno-ball with feet anchored for modified GHD sit ups. 2 min faster than last time.

32/140#/F

Greg's warm up

Time as rex'd

20.33

40 seconds faster then last time=>new PR

CFWU X 3 (-BE, -situ)

Time 17 min 24 min

BrandX modified "Michael"
3rnds for time
Bike ride
10 BE
20 Sit Ups
Time 12 min 3 sec

Total Time 25 min 27 sec

Looking at that pic...Snnnnnnniifff
I can almost smell the ocean....

#22 CF CP meets in an old warehouse at ITB in 51 area AKA SOI, couldnt tell you which building it is though....

Gonna try this one for the 1st time. What a cool pic! Pure heaven. Jeff Martone vs. Steve Cotter. First in a KB competition, then in a debate.

34/M/170

As Rx'd: 17:31
On treadmill 1%

Overall Stats from Logsitall.com:

Total entries: 189
Overall Median Time: 23:37

Womens' Median: 25:20

Under 20: too little data
20-30: 22:26
30-40: 23:51
40-50: 22:54
50-60: 30:35

I've put the entire ranking list on

http://www.LogsItAll.com/login.asp

as always - more data = more better...

-bill patton

33/M/193

as rx'd

21:52

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Anyone know any good WOD's if stuck in a hotel???

If so, please post as "Hotel".

Thanks

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That's three times in three cycles I've predicted the WOD. I'm good.

21:25, compared to 29:37 on 1/9 ... that's an almost 28% improvement

20:33 - 800 meter runs in apartment garage, "supermans" and unanchored situps.

21.05, but subbed 800m row for the 800m run. all sit ups/raises on roman chair

well done to those who came to the Crossfit London Olympic Weightlifting session last night. Good to put some faces to names

49m/5'10"/225
"Micheal"
20:17

Too funny...I did this yesterday as a "day before work with my hands" WOD since it spares the upper body. Kinda like that show where the guy gets tomorrow's newspaper today...

Some version of "Tommy V" later today.

"HOTEL"

If you did "Cindy" the other day do mary or if you did " Mary" do "Cindy" // ??? NO equip. all you need is treadmill and there are subs for back ext. chk FAQS most hotel gyms will havw some sort of back ext.

m/39/5'6"/150

time: 22:42

subbed supermans for back extensions.

I spy with my little eye, that at least one of you marines is from 1st Recon Bn. I used to operate with 2nd Recon.

I started off with three rounds of the CFWU minus the back extensions, sit-ups and dips. I need to figure out a way to do dips at home or get a good substitution.

I did the back extensions for the WOD on a swiss ball.

WOD time: 47:10

Times on the three 800s: 3:27 3:36 3:27

43/M/75"/200

50 of each in order for time:

-Squats
-Push ups
-Hurdle hops over small cone
-DB Renegade rows w/25# (25 each arm)
-KB Swings with 35# (full overhead CF style)
-Pull ups (turned into jumping pull ups with slow negative down after 12) My weak link!
-Walking lunges
-MB Slam w/25# ball
-Sit ups
-KB snatch 35# (25 each arm)

27:59

I did "Michael" on the 28th in 19:38 doing good mornings in place of back extensions on H.S. track

Ha, did this one yesterday.

m/24/155/5'8"

24:09

As Rx'd: 22:37

Great to meet other crossfitters at the CrossFit London Oli seminar last night.

I think i'll be working on my squat instead of the wod

as Rx'd
Nice to finally say that after a couple of weeks of CF. 29.48

M:6'3":31yrs:282lbs

MICHAEL

as Rx'd

34'24"

The running just kills me! Good work out.

27/6'8"/210

18:09 as rx'd

24:33

#31

Something as basic as 150 burpees for time. I also like a Burpee "Annie" 50 Burpees/50 Situps/40/30/20/10.

bw: 182

Subbed elliptical

Time: 16:51 (pr)

44yom:5'6":165

Tommy V
21-95lb. thrusters
60-jump pullups
15-95lb. thrusters
45-jump pullups
9-95lb. thrusters
30-jump pullups

For all the new Crossfitters I say read FAQs and exercise demos before hitting the blog for answers. I usually do the WOD on a day delay so that I can look at it and figure out how/where I want to do the WOD and which subs I'm going to make before I start. I can't do towel pullups very well and don't have a rope. I put priority on the workout over technique or exercise this time. You can sub anything you like that gets you a similar workout.

One of the things that I love about Crossfit is that I can make up subs or search the website for alternative exercise when I travel. Sometimes I have access to a gym and sometimes I focus on the bodyweight WODs out of the archives. You can do pushups, situps, squats, and handstand pushups anywhere.

Maybe it would be good, on days with technical exercises, to put a note on the WOD or Post #1 on the comments that says please read the FAQ and review demos before attempting the WOD.

Anyway, keep bringing it. Hooah.

Hotel

For time: "Prison cell burpees"

20, 19, 18.......3, 2, 1

do 20 on one side of the room, pace to other side do 19, pace back do 18 etc until you count down to 1.

You can start at any number, but the convicts say you don't start getting respect unless you start at 20.

Enjoy,

Bob

bw 170

as rx'd

16:07

treadmill @ 10.2

m/28/161/6'1"
subbed supermans and regular situps
time: 15:08

M/41/6'1.5"/172 lbs

"Michael" modified:
For some reason I did squats instead of situps. I just wasn't thinking real clearly after several days of too little sleep.

Three rounds of:
Run 800 m on treadmill with incline = 2.0;
50 Back Extensions
50 Squats
22:20.

I really wanted to give up during the runs.

Michael (subbed supermans for back ext no gh )

34:26

M/40/5'11"/185

22:55
(supermans with feet anchored; unanchored sit-ups)

F/37/5'6"/140

22:05
(supermans with feet anchored; unanchored sit-ups)

The American Ninja Challenge on G4 was recently held at the Camp Pendleton obstacle course. The 2 winners got to go to Japan to compete on the Ninja Warrior course.

It looked to me that the Marines there doing the course would have smoked any of the competitors!

31:50

Reveille at 0430 today

Finished up by practicing front squat 95# for 101 reps. I'm getting it down which is great.

Tagged men's locker room at globo-gym with "Got Snatches?" sticker.

Thanks Coach! Michael R.I.P. brother.

19:41 - anchored abmat sit-ups, 13 lb good mornings, runs a little longer than 800m through neighborhood. over 2 minutes off previous time, where I did unanchored sit-ups.

Good morning, Cross-fitters -

Been lurking on the site for about 6 months now, first time posting. I've been following the WOD's as RX'd as much as possible, but have some problems with some of them, like yesterday's thruster/climb insanity, and am looking for some help, or motivation, or something.

I don't come from a strength training background; I've lifted in the past, but never religiously. I'm experienced in calesthenics, amateur sports and rockclimbing so I thought I was at least above average in fitness. I've found though that some of these workouts, like towel see-saws (no rope available) and HSPUs; I just don't have the raw strength for them.

Anyone else come from a non-weight training background? What did you do to get up to speed so you could handle the painful pleasure of crossfit?

Cheers.

33/M/6'1"/180

20:36 treadmill/supermans/sit-ups

I know I'm cheating a bit. 1st crossfit workout. keep up the good work everyone.

added 50 PU in addition to the RX'ed
30:00

Age=28
BW=185

As Rx'd.

24:52 mins.

Always have trouble with this one for some reason or another. Running still in need of much improvement. Hopefully the cert in Sept will fix it up.

M/38/77"/215

19:16 as rx'd (pr)

sit ups on floor with feet anchored

M/39/185

As rx'd:

23:05. A minute and 45 seconds faster than last time and a PR. Sub-20 next time out.

More better faster

M/27/182/71"

As RXed
13:48

27 minutes. Glute-ham Sit-ups & back extensions on Swiss Ball. Uphill runs are definitely slowing me a bit but there is a lot of room for improvement.

f: 35/5'7/60kg (132lb)

Michael,

as rx'd

30:07

3 rounds
Treadmill
45# goodmornings (35# for Sheryl)
Situps

3..2..1..

Beck: 19:15
Smith: 19:34
Bly: 27:25

Sweet

#31 DeMarco

this link gives about 500 of the type of workouts you might be looking for, by Eva T

(wfs)

http://www.board.crossfit.com/showthread.php?t=21576

37/m/150

18:28 military sit ups, back extenstions on flat bench with legs anchored under my plate rack. it seems to give me a better range of motion than swiss ball.

Run 800 (all except last one were sub 3:00)
50 good mornings 45 lb
50 sit-ups

16:48

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups (unanchored)

22:49
-----------------------------------------------
Compare to 080109

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

25:43

21:24

anyone else finding that comments aren't being stored? it's the second time I looked up a previous time and found I didn't exist

23M/5'9/145

This one crushed me. 800 meters with half of it uphill is brutal.

Subbed back extensions for good morning with a 25lbs sandbag (x25) and 35 lbs stiff leg deads (x25)

34:19

HOTEL

How about a series of Tabatas with push-ups, sit-ups, squats. If you could bring in a pull-up, that would be sweet.

Smokin!

Hale,
Could this be it?

http://www.crossfit.com/mt-archive2/003097.html:

"20:49 PR

Mommy?
Comment #142 - Posted by: Hale at October 25, 2007 8:02 AM
"
I used this search in google:
site:crossfit.com hale ""michael""

RX 24:17 on treadmill. Boy do i hate back extensions.

Michael - rowed instead of run as easier on the back Lower back was killling me even when walking so back extensions took some time

28 mins

Probably the worst time i have ever had for this one by far my back was killing me.

27/m/180 (lost 10-15 pounds since starting the zone diet approx 3-4 weeks ago)

Michael as rx'd: 21:20

abs and extensions all sets unbroken and done on a roman chair

m/19/5'8"/145#

As rx'd -- 18:33
Hooked legs onto picnic table instead of GHD.

I was wondering if anyone had experienced swelling or fluid in the knee after leg exercises. It isn't painful at all but it is obvious especially when I bend my knee. I come from a family of bad knees so perhaps I am a little paranoid. I rested it for a week and it went away but since starting bad (even after going light on the WODs) it is back. Anyone had the same experience?

Please respond to "Jelly Knee"

Michael as rx'd
23:51

18:11
sub Back E with 45# Good Morn

24:51

Mikhail
21:53-first time doing this one..
25/m/165 (first time weighing myself in 2 months, gained 5 lbs)

Just started CrossFit this week.

37/m/210:

32 minutes. This is crazy fun (and hard) Can't wait to keep at it!

Male 46years 6'4"/238lbs = 23:20 (treadmill)..

33/M/180

19:37 as Rx'd

10mph first two 800m then 8mph on the last 800m

M/35/230/6'2"

As Rx'd 27:40

Felt great all the way through

Thanks for all the help!!

Have a great day.

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"Hotel"

Recommended:

-Race the elevator
-HSPU
-Bed Bench Press
-Bed Deadlift
-Overhead Chair Squats

Not Recommended:

-Race the bouncers
-Elevator cable scale
-Kipping balcony pull ups
-Hotel scale

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WU-3x samsons, squats, 10 pull up's (30 assist)
WOD- As rx'd 29:40
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

26m/5'9"/163

As rx'd w/ treadmill though: 21:14.

M/31/5'7/177
As rx'd
21:52 (PB)
Ran outside, back ext, anchored situps

32/F/5'10"/155#

Runs outside; all back extensions and sit-ups on GHD
23:40

Darn it! My PR is 23:10, and the last time was 23:49; I can't seem to break the 23-minute mark! Grrr!

7777777777777777777777777777777777

34 min.

Holy back spasms bat man!

7777777777777777777777777777777777

24/m/194
22:49 as rx'd on GHD (situps to parallel, not touching floor)

MICHAEL

subbed 65# good mornings, or, as I like to call them, "Scarecrows"

33:16 PR

Subbed row

SU/BE on floor

1928

17:57

28:10

runs on treadmill-which i think really slows down the time.

bob-thanks a bunch for the "prison burpees" I'm going to be out of town for about three days next week. I'm definately hittin' those up. does anyone have any other suggestions for hotel room workouts with no equipment???

27/m/5'10"/154

27:14 (PR)

Subbed supermans for back extensions so I didn't have to descend and ascend 3 flights of stairs after the run. Dumbbell-anchored situps (better than previous Michaels) with arms crossed in front. Felt consistent the whole way through.

As RX'ed 19:50 in the snow!

i'm a doofus(sp?) I just saw all the hotel stuff. thanks guys!!!

3 X CFWU, 15 reps

26:22

30/m/6'1"/198

"micheal"

22:35

7 minute pace on the runs outside in the rain
goodmornings and anchored sit ups in my living room

m/31/6-0/193

25:54
sub supermans for b/e on last set due to overcrowded
everything else as rx'd
I'm gonna beat you Roy.....one of these days! Keep it up dude!

Scaled to BrandX Puppies:

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

18:38
Speeds of 6.3mph, 5.8mph, 5.9-6.1-6.4mph

did "good mornings" with 45# barbell- not supermans on last set. duh! I'll get some sleep now.

I just wanted to thank all of those that contribute to this site and comments page that support the military. I know that the war is not the most popular, but you will never know how much the support from the people back home means to those that are serving in the combat theaters. I have been hanging around the comments page for a few months, but have not posted until now. I felt I needed too due to all of all the support that the crossfit community has shown to fallen heros. I am on my fourth tour and have lost some great friends and it is good to know that others out there care. We are all happy to be here defending Freedom. God Bless......RLTW

27/m

17:31 as rx'd.

Airborne

#115 BTeague

classy post

Hoo Yah, LT
29'03"
Swiss Ball BEs.
I just suffered through this one.

20:01 (treadmill) last time 20:30. Will get under 20 minutes next time

46/m/175
Tommy V
Rx,d 24:16
My arms are smoked

46 - 6' - 215#

As RX'd

21:20

Note to self: Done at FS59, unachored abmat situps (Full ROM), stability ball back extensions(Raised with a roll of 2.5" hose) . Improvise, adapt, overcome!

20.48
800's done on treadmill @ 1%, GM's @ 40lb instead of back extensions

29:01
ran @ 8.0 on treadmill. Did the situps before the back extensions.

37/m/246

Rx'd 26:12

24:46

24:23

Sit-ups on GHD. I suck at this workout.

as rx'd: 20:36

runs on TM @ 1%
SU's - anchored abmat

#115 -BTeague
God Bless You and be safe.

27/230/6'6"

as Rx'ed: 19:30 fought off pukie during the last round.
runs outside. Four 200m laps around the building per round. Feet Anchored sit-ups. My best time by 30sec. and I haven't done an xfit workout for a while. I may get under 19 with more consistent training

17:38
sub'd 800m rows
anchored feet sit-ups
good mornings

M/28/190/6'0"

No Glute-Ham Developer. Subbed with Air Force sit-ups, Swiss ball back extensions.

21:02

18:25.5
"Michael"
3rounds
800m
50 backextension
50 Situps

Subs:
Supermans and anchored feet situps.

Gets the heart beating :)

M/25/245/6'4''

Michael:

Run: As Rx
Extentions: First set 50ext and 1/2 of second set (25) as Rx. Last 25 on 2nd set and third set did Good mornings (gm's)
Sit-ups: Speal style as Rx.

Time: 31mins.

I must say that doing the back ext as required is much tougher than the gm's. If you sub gm's for the Rx ext, tack on an extra 5 mins to your time, min.

That was at lunch, now to do "Heavy Fran"

-MSP

31/m/195

23:41

Probably lost a minute due to transit time between track and back estension/situp station.

Micheal - one of my favorites
16:44

compare to:
17:39

I am determined to get this below 15:00 but it may take a little longer.

For hotel workouts (and other places without equipment), check out this link (thanks, Becca and Eva!):

http://www.petranekfitness.com/cms/index.php/forums/viewthread/229/

32/m/210/6'5"

21:49

About a minute better than last time, but 6 seconds over PR.

28/m/5'11"/185 lbs.

Subbed 45lb good mornings for back extensions.

22:23

Was slowed by running on rather loose gravel and walking in and out of the gym between runs and situps/back ext

was actually really proud of myself this time, untill I saw all your times, hehe

19:17
as rx'd

23:17

incline 1.5%

sit ups slowed me down.....

M Boyd - no excuses, I was slowed down by my belly, you don't hear me complaining! Just kidding pal.

I also subbed the 45lb good mornings

23 minutes flat for me.

M/43/6'1"/170

Michael ~27:00

I couldn't get through this in January. Today, all three sets of my back extensions and situps were unbroken!

Did this on a treadmill, only my 2nd time ever running on a treadmill...I think my time will go down on this next time when I run it outside. Just found out that the nearby high school has a 400 m track that is open to the public! HOOAH!

It was nice to run outside with no wind.
There was a lot of gravel on the road near the 400m turn around mark on the OPT loop and I couldn't find the mark until after the WOD. I ran about 824m each time, so 3 rds 824m run, 50 GHD b. ext and 50 unachored sit ups-16:49.

This is annoying: I go to the A&M gym and the weight room is closed. No treadmills, no back ext. things, and the track we have access to there isn't regulation 400m. Soooo:

Michael as three rounds
800m row
50 sit ups
50 "supermans"

18:08

27yoF/156#/5'8"

As RX, 19 minutes ish

40m/187lb/5'7"

CFWU X 2
as Rx'd
26 minutes
Asthma boy out

Greg A. warmup

I did 135lb floor wipers for situps seemed to be more work and alot harder. other than that

as rx'd 23:13

ssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssss

Roy as rxd 25:10
Jeremy as rxd 25:54
Nut as rxd 26:26

23/m/185

20:36
as rx'd
PR by 1:18

I am going to be on this one tonight late. Been doing that alot lately it seems. Looking forward to it.

28/m/190

21:15, as rx'd

Semper Fi devil dogs! If I'm not mistaken, that's the O-course at the infantry school up the road from Horno. My old stomping grounds... ah, I can smell the ocean air now.

I'll be rowing instead of running this one.

Get some!

#63 "slyrogue" -- You might want to switch for awhile to the "Starting Strength" program (this is a book by Mark Rippetoe, the coach featured in a lot of the powerlifting videos on this site) and supplement that program with Crossfit.

Another site which is all about integrating the olympic lifts with crossfit and is jam-packed with good info is www.performancemenu.com. Also, consider checking out the affiliates link to see if there are Crossfit-friendly lifting/strength coaches in your area. Don't get discouraged -- getcha some now, and keep coming back for more!

20:28

GHD Sit Ups/GHD Back ext's

bwt-164
34 yom
5'10"

45/M/6'/180

TIME: 18:47 AS RX'D

BACK EXTENSIONS AND UNANCHORED SIT UPS FELT QUICK BUT THE RUNNING DID NOT. THE LAST 800 FELT LIKE I WAS PULLING A TRAILER.

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

Jelly Knee, Bursitis is more than likely what you have. There is a Bursa sac in your joints, I had it in my elbow, and it gets injured and fills with fluid. I had mine drained and put me on antibiotics to fight off any infection potential. Ice and compression was used to reduce the swelling with anti inflamitory. May get it looked at. Good luck

18:22
11 sec off from pb, felt good to get outside

23/F/5'5"/145

Michael
3 rounds:
800m run (treadmill, pace 6.3 mph)
50 roman chair back extensions
50 unanchored situps

28:08

I still hate running.

28/m/5'10"/~167

three rounds for time
1km row
25x back extensions (no ghd)
50x situp (floor)
30.20

felt better today than time would indicate. scaled extensions to save back. row splits were 3.48.2, 3.56.4 and 3.54.5. cant believe 150 situps and 75 back extensions took an extra 18'+ to complete. i took no more than ten seconds of rest at a time, no less than ten reps at a time. maybe timed on top of a previous workout?

36:22

1000M row 2:26.8/50 Supermans/50 military sit-ups
1000M row 2:28.8/50 Supermans/50 military sit-ups
1000M row 2:24.9/50 Supermans/50 military sit-ups
Finished the rowing strong

21:47 as rx'd

M/33/5'7"/146

As rx'd 23:44

Brandon #69-very impressive time!

29/M/180

Subbed good mornings with 40# db. Sit-ups anchored with 40# db's: 21:10. Farmer's walk to and from the track with aforementioned db's. Quarter mile each way. Good for the grip.

43/f/5'6

wu du's
wod
back ext and sit ups on swiss ball

25:45

Running still out but ankle ROM better today.

For time:
21,15,9
1-arm KB snatch 1.5 pood
HSPUs

8:59

KB snatch all unbroken but HSPUs quite broken so I'm thinking I need work there and/or the snatches affect that movement. Real smoker of a WOD, anyone who can do KB snatches needs to give this one a whirl.

Pre-looooong warm up with ankle rehab.
Post-3x15 reps of 20" box step-ups, worked up to 15lbs/hand.

Michael....Awesome WOD

Great day to run on the path. Little hilly but okay.

As RX'd

21:30

First split was 6:45, so averaged just under 7:30 for last 2 splits

First time doing this one, but feel pretty good about my time.

Tried it on the beach this morning...ouch

Run 800m
50 Good mornings (subbed for BE)
50 Sit-ups (unanchored)

27:05

1st time doing this WOD

Time= 20.45

As rx'd
21:52

42yom / 147

23:30 as rx'd with GHD Sit-ups

This is my fastest utilizing these sit-ups. A far cry from my PR but a much better workout.

"Micheal"
3 rounds for time:
800m runs (Splits: 4:09, 4:40, 4:49)
50 Back Extensions SUB Good Mornings
50 Situps, feet anchored

Time: 21:37(PR by over 8 minutes)
(Splits: 6:48, 13:50, 21:37)

Last time 32:05. Man I love this stuff!

Thanks Coach!

43/m/185 18:22 as rx'd (PR) followed by 5 x muscle ups...:o)

"Micheal"
3 rounds for time:
800m runs (Splits: 4:09, 4:40, 4:49)
50 Back Extensions SUB Good Mornings
50 Situps, feet anchored

Time: 21:37(PR by over 8 minutes)
(Splits: 6:48, 13:50, 21:37)

Last time 32:05. Man I love this stuff!

Thanks Coach!

Sorry for the double post!

29M/5'6"/163#

As Rx'd: 22:26

Very depressed with my performance as of late. Seem to have fallen off significantly.

Bend Research

WOD modified: 45# good mornings in place of BEs, 400m repeats instead of 800m.

TJ (37/m/150): 11:27
David V (?/m/195): 12:29

As rx'd - runs on the treadmill: 27:10. But a little over two minutes of that time (I timed it) was spent running back and forth between the third floor treadmill and the back extension machine on the first floor since the indoor track at the Pentagon is currently being re-lined and is shut down.

Erika

Rob Corson - Nice work, you must have been screaming through this one.

21/m/135

Michael, as RX'd
24:27.

21:11 (a 3 minute improvement)

first michael ever!

21:13
subbed in goodmornings for the back extensions

george (19/m/155)

21/m/185#

As Rx'd
29:26 Pr is 28:37
all situps straight through
Back extensions killed me for some reason. Tons of sets of five!

As Rx'd

Hay M/27/181: 17:55
Tim M/25/183: 19:00
Jim M/29/158: 21:11
Tony M/24/205: 21:30
Ryan M/23/190: 22:08
Brade M/32/190: 23:01

Still snowing at FT Drum, ran inside again on treadmill.

M/33/5'6"/185

as rx'd 24:58, down from about 33:00 last time.

30/M/190

As rx'd except I did good mornings with a broomstick because I have no back ext. machine.

time was 20:12, 1 second faster than last time.

20:35, PR by 54 sec. at st. 5

subbed 800 meters w/rowing 800meters, otherwise rx'd 19:44

Michael as Rx'd :)

Around 25 minutes.
Got interuppted during 1st set of situps and had to run across gym from treadmill to back extension machine. I really need a stop watch!

Unachored situps 1st round then anchored.

Gnat

19:05 PR! (Previous PR 24:00)
Supermans instead of back ext's and unanchored situps

Was happy to run outside again as the ice and snow is melting, but still had to break stride at times to avoid ice. Also ran through some patches of snow and a lot of puddles... shoes were soaked when done! FUN!

M/182/52
800 row (bad knees)
subbed 50 push-ups for back extension
50 sit-ups
= 17:26

This one is nothing since doing Eva. Took my time down by 6 minutes.

Subbed Good mornings

20:42

25 min

messed up the order and did
run - SU - BE
going from BE to the run hurt

20/M/180/6'

24:04

Here's my little rant:

I'm a little dissappointed, I thought I was going to be closer to 20 flat. back extension is ALWAYS being used, had to sub dumbbell deadlifts for the last set. Could have run faster the entire time, i pushed it the last lap and found i had more energy than I thought. I'm always afraid of meeting Pukie w/out a trash nearby... much less at all in front of all the college jocks.

I need to push harder.

Ok, better now :)

43/m/212/6'
thought i flew thru this one
25:30 minute longer than pr?

Michael in a Boat
3 Rounds
Row 1000m
50 GHD Sit ups
50 Back Extensions
25:45 PR
Last three were 26:53, 28:04, 29:32

M/38/157lbs.
WOD: sub'd Tommy V (day behind) - 33:58 as rx'd

you sub 20miners are animals!

29min for m/38/6ft/195

rowed it-and goodmorninged it.
21.34

15:03mins.

1 min 15 secs faster than PR

Woo hoo!

WOD OHS 95lb, Pendlay Row 145lb 21-15-9reps for time.

scaled as follows:

OHS 65lb, Pendlay Row 155lb 21-15-9reps for time.

17min

29/m/178

As Rx'd

17:41

21/f/162

17:45

running downtown san antonio, had to stop a few times waiting for crossing signals... I feel like if i hadn't broken my momentum id have broke 17 or 16 =(

as rx'd
19.45

as for yesterday:

Fairwinds Tommy V. Thank you for your service and ultimate sacrifice. We are all greatful.
I won't ever forget your name after yesterday's workout!

m/26/6'2"/185

Subbed back extentions w/ airbornes 100x each

20:22

17yom135

25min

Mike McGreevy and I worked together in Africa back in 2003. He is a fine American. I am honored to have known him. Thrilled that this workout is in his honor.
25:03 -- supermans for BE, abmat situps, run on the walking path at Shades of Green in Orlando.
Shinsplints are not helping me much.

This one should be interesting. Usually my limiting factor isn't my heart exploding, I just fail too early on the strength exercises so I have to wait before I can pump off more (Which is immensely frustrating when your trying to go balls out for time). That won't be an issue in today's WOD, and there isn't even any pesky squats to make me run like gumby for the first ten meters or so. Sigh...tell your wife I love her, this could get hairy.

Just got the opportunity to pay my respect in sweat to Tommy V.
As Rx'ed: 21:10
Thrusters @ 115 with butt to Dynamax each time.
Spllit it up as :
11/10 for Thrusters
4*4 for rope climb
5/5/5
3*3
5/4
2*3
Forearms are shot. Used 'Step' method for feet instead of 'S', saved my shins.
RIP Tommy V.

Hey, I've been a crossfitter for over a year now and haven't really been away from a gym since then. Next week I am taking a vacation and won't have access to a gym, does anybody have a good beach workout I could do for three days. Thanks

Hey, I've been a crossfitter for over a year now and haven't really been away from a gym since then. Next week I am taking a vacation and won't have access to a gym, does anybody have a good beach workout I could do for three days. Thanks

First time crossfit training and I thought I was going to die after the first round.

M/184/25
800m run but I did cheat in the 2nd and 3rd round and I walked a little
50 BE
50 Sit-ups anchored
=31:30

Even though this is my first time training like this I am not very happy with my time.

m/29/194
As rx'd 20:52 (but I have a sneaking suspicion that the runs weren't quite 800m)
Situps were GHSUs.

First time crossfit training and I thought I was going to die after the first round.

M/184/25
800m run but I did cheat in the 2nd and 3rd round and I walked a little
50 BE
50 Sit-ups anchored
=31:30

Even though this is my first time training like this I am not very happy with my time.

First time crossfit training and I thought I was going to die after the first round.

M/184/25
800m run but I did cheat in the 2nd and 3rd round and I walked a little
50 BE
50 Sit-ups anchored
=31:30

Even though this is my first time training like this I am not very happy with my time.

33/m/260 lbs

as RX 42:13

I am steadily improving, lost 2 pounds, 4 weeks in, there was alot of pain today especially with the back extensions it was all i could do to do 50 each time.

still slugging it out

38M/175

subbed extensions for good mornings-used a bundle of rope duck taped together into a 5 foot section. The bundle weighed 57 pounds.

sit ups were unanchored

21:00

Stay Safe All

Correction (Sorry my math skills are sucking while trying to recover) -- my first round of rope climbs was 4*3 (12) not 4*4 (16).

23yom/6'2"/220#

GHSU situps

26:55

sucked

subbed 800m row for run about 4 min each
scaled to 20 BE and 20 su anchored time not good enough 32:00

So I introduced 2 friends of mine to Crossfit today.
Both of them are large individuals. Both of them roughed it through the workout, scaled down to their levels. My roommate was half way through with his second set when our good friend pukie paid him a visit! I was so proud of them I bought them lunch.

24:44 as rx'ed at Reedley gym

32 yom 250 bwt
as rx'd
time 31:35 last time 34:50
better but still off my pr of 29:45

Three rounds for time of:
Run 800 meters
35 Back Extensions
35 Sit-ups

A very painful 25:29.

This was a beautifully day full of pain and seeing pukie around the corner....

I'll be back, felt good to power through it.

JFG

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

Michael (tweaked):

800 metre run + 2 flights of stairs
50 sit-ups (anchored feet; no Abmat™)
50 20 kilogramme Romanian dead lifts (no cool GHD device)

First time. Time was 27:25

5min rope skipping + CFWUx2 (no sit-ups)

WOD as rx'd: 20.36

28s better then last time =)

17:15

18 secs of PB.

took a break in one set of the sit-ups... I think that was what got me.

back extensions on swiss ball.

M/22/154 cfwux2

Runs on treadmill - 25:33
Far from PR, but felt like a good effort. Need to get a back-extension platform to a track.

29.50

2 loops through shortest trail on part
1 around .5mi worth of blocks

back extension got easier as the workout went on it was probably because my form got worse.

decent effort

m/34/70/192

not as rxed
23:01pr
subbed 45#gms for back ext
full sit ups on floor feet anchored

31/M/197

Actually did better than I expected. But I kind of died on the last 800m. Could have been less if I didnt have to go from one side of the gym to the other. Oh well.

800m on treadmill 1% incline
situps, anchored
back ext

18:49

#63 slyrogue,

Not sure if I'm really in the best position to be giving advice, but I also started crossfit about 6 months ago, so I'm kind of in your same position. While I had done some weight training with my husband before then, I was certainly no expert, and I still scale most of the WODs. I feel like I've improved a LOT in the last 6 months, though (I can officially do 12 rounds of Cindy as RX'd, for example, which didn't seem even remotely realistic when I started, since I could only do about 3.5 pull-ups on a good day), and I have to say that I'm actually a big believer in two things (besides just KILLING yourself on the workouts and pushing yourself as much as possible):

1) The crossfit warmup. I've done 3 x 15 situps / squats / pull-ups / dips / back extensions pretty consistently before every workout since I started (even before I could do that many pull-ups or dips... I just did assisted ones, or negative pull-ups... however I could do them in the most challenging way), and I actually think it's done a lot for me...especially for my dips and pull-ups. (I've gone from being able to do about 3 regular dips to about 13, and from 3 pull-ups to 8...and that's dead-hangs! If you count kipping, I'm up to about 16 or 17!)).

AND...

2) Diet. Specifically, about a month and a half ago, I went ahead and drank the kool-aid and started the Zone Diet, and I gotta say, I'm definitely a believer. Aside from the general feeling-better-ness of it, I think my strength has definitely improved. Even if you don't go on a zone diet, I think making sure you're eating enough protein is definitely something that a lot of people who aren't from weight-training backgrounds don't consciously consider...but it has a HUGE impact on your performance.

Anyway, that's my (ridiculously long) two cents. Hope it was at least moderately useful. Good luck gettin' your motivation on!

m/160/6'3"/16

as Rx'd

23:30

"Fear of lose is the path to the Dark Side"
-Yoda

34/M/160

as rx'd
22:45

Johnathan and Celeste b. -

Thanks both of you for the info and insight! You've given me a place to start (again) and a little motivation in seeing where this wild ride can go.

Cheers!

CFWU X 2 -be -su

WOD as Rx'd: 26:36

Could have been faster but kept losing treadmill at GloboGym and when I could get one I had to navigate their stupid half-wall maze to get to one. At least 45 seconds wasted getting to and from treadmills...Had to wait a few times for situp bench and back ext... a GHD would definitely cut down on travel time!
"GLOBGYM, YOU SUCK!"
CrossFit Rocks and so does this workout!
Thanks Coach!

Did this with my bud. Running, outside on the street. Everything as rx'd did it in 17:35 my friend in 17:10. We have been doing crossfit for a little over a month and just wanted to say how awesome it has been for our overall fitness. We doubled the amount of pull ups we can do and are feeling better than ever.

Me m/16/155/6' 1"

him m/16/150/5' 10"

Did this with my bud. Running, outside on the street. Everything as rx'd did it in 17:35 my friend in 17:10. We have been doing crossfit for a little over a month and just wanted to say how awesome it has been for our overall fitness. We doubled the amount of pull ups we can do and are feeling better than ever.

Me m/16/155/6' 1"

him m/16/150/5' 10"

20m165

First Time 19:25

No GHD machine, so I used a swiss ball with my feet anchored for back extensions and did the sit-ups on the ground with feet free.

I was hoping someone out there reading comments can help me. I'm a third year student at Royal Military College of Canada (think West Point, USAFA and Annapolis rolled into one and squeezed the hell out of - I didn't know Canada had a mil coll, either). I'm leading a group PT session next week, and instead of the usual LSD or circuit training, I want to introduce XF to my Squadron.
Please, look over my plan and tear it to pieces.

The squadron is 70 people, broken down into three flights of 21, 22 and 21 plus a HQ of 6. The HQ gets split up into the flights, so three groups, each doing a seperate (highly modded to suit equipment and ability) WoD.
Every person in a flight pairs off. One person does the exercise while the other corrects form, scores and motivates the hell out of the one sweating and straining. After the exercise is over, they switch. At the end of it all, everyone posts the times and scores on a whiteboard. No one wants to be DFL. My staff and I will do 'em the day before, so our scores will be for the troops to see. Here are the exercises:

Flight A
Barbara Mod'd
For Time:
{25 Burpees
25 Sit-Ups
25 Squats} X 4 w. 1 minute rest b/w rounds

Flight B
Helen Mod'd
{400m Run
12 Pull-ups
21 Dumbell Swings 25lbs} X 3, no rest For Time

Flight C
Tabata This Mod'd
24 rounds of 20s work/10s rest
First 8 Intervals: Push-Ups
Second 8 Intervals: Sit-Ups
Third 8 Intervals: Wall Ball shots, varying weights 10ft.
Score Everything

That's it, in a massive post. Any criticism, insults or comments would really help me out. Thanks!!

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

Warm up: Greg's warm up

WOD: 26:22

800 meter runs: around a track

Back Extensions: on back extension chair broken into 2 or 3 sets per round

Sit ups: Unanchored all sets unbroken

The back extension chair is inside the weight room and the track is outside. I kept the clock running continuously because that is the only way that I can think of to have a good comparable workout. It probably adds 2 minutes per round.

I started incorporating GHD sit ups into my warm up last month and man oh man what a difference that made. I whipped out 50 unanchored sit ups on each round like it was nothing. Thanks coach, GHD sit ups rock, I wish I knew that little gem 20 years ago.

I just got my copy of "Mastering the Zone" that I bought for one penny used from Amazon.com. I will read it tonight :>)

Have Fun, Train Hard,

Billy

22/m/170

First 2 rounds of sit-ups done on floor with feet under weights, then last set of sit-ups were incline sit-ups.

Runs were done on the treadmill.

17:24 A new PR by over 6 minutes!

Going the distance,

I love the Crossfit WOD. It's possibly the best thing to do to get in shape. Some days I can't participate, though. I'm in marathon training also and today had me on a tempo run. Not counting the cooldown I maintained a 7:10-7:15 pace for 4.5 miles. I definitely felt the thrusters from yesterdays WOD on the .5 mile up hill I had.

Pain is temporary...

Alan

Workout #1- 1000m swim (500, 100x5)

Workout #2- CFWU x3
WOD
:19::55

First time going sub :20 in awhile. Runs on a Treadmill, Sit-ups were anchored w/hands behind head touching knees.

Now it's time to try and make my way across town w/all the coeds so I can rest, grapple for a couple of hours and then go meet Coeds on Spring Break. Arrghhh!

Get some, Go again!

Haven't done Michael in quite some time.

19:42

Sub'd Back Ext w/ Supermans

I was thinking how much a pain in the rear it would be if I had the equip to do the back extension.

m/36/72"/185

Time: 22:36

Best last "Michael" by 1:02....

Also, less than 48 Hours to SAINT BALDRICK'S.

Just one day left until I shave my head for Children's Cancer and I have been challenged to raise another $1000.00 and I need help.

This is a great organization that is raising money for Children's Cancer Research.

I have been getting some great support from the CrossFit community and if I could just get 1/3 of those that post to donate 10 bucks I will make my new challenge.

Please help me make this happen...I appreciate the help from headquarters, Brain @ Genetic Potential, and AllisonNYC for your great support.

Check out the Website and donate if you can:

http://www.stbaldricks.org/participants/shavee_info.html?ParticipantKey=2008-38239

Thanks,

Sully

M-33-193
As rx'd:22.46

Man I thought I'd pull sub 20, but I didn't have that intensity I should have. Attack it harder next time.

44/76"/192

23:12 - subbed full extension toe touches for back ext

Ya know, when I saw this w/o I thought...HMMM, looks pretty easy. I guess only being on my 8th crossfit w/o I'm still a moron.

CF w/up x 3 omit back extensions

as Rx'd with 800m run on crapo treadmill (it feels like you run an extra 100-200 meters)

Finish at 21:24

I was absolutely gassed. Had to pause in the middle of rounds 2 & 3 on back extensions, did the rest without stopping. Lower back now feels swollen & numb...

I am really enjoying this new-found workout system. I am feeling results in 2 quick weeks. I have a new outlook on working out, more time for family (I would be in the gym for 1.5-2 hrs & not get the same results). Next step is getting the wife on board with the diet ideas--kids also. I'm going to try to get my mom & dad going on this as well with some scaled workouts.

Thanks for reading!!!

43M/5'8"/180

34m5'10"202#

subbed 1000m rows (I'm new to rowing and these hurt)
25:24

(row splits: 3:35,3:55,3:52)

24f5'6"110#

subbed 1000m rows
33:10

(row splits: 5:04,5:36,5:37)

Thanks Coach.

50/m/145

23:34, good mornings with 45# subbed for GHD

is there a standard ratio for subbing running with rowing? 800m row seems a tad low as a sub for 800m run. maybe 1000m row?

26/f/125

subbed with supermans

22:33

AS Rx'd

23:20

Worked up a nice sweat!

27/m/167

subbed 45# good mornings, abmat sit-ups

24:38

39/M/186/5'9"
26 painful minutes

40/M/188

CFWU x1

As rx'd
29:37

30yom, 160#
20:13
Run on treadmill at 3% incline and sit ups unanchored.

Anthony (M/29/170)

Subbed 80 double unders per round

Time: 13:52

28/m/130

As Rx'd. GHD back Ext's and Abmat Situps

9/19/07 - 42:50
1/14/08 - 43:32
Today - 31:00 - w00t!!

i feel great too; i usually want to throw up after the WOD. =)

46 / 174

as rx'd 22:38

runs on the mill at 1%

Thank you Michael

41yo/f/155#(yeah! dropped 3#'s)
recovering from 2 days off due to stomach flu
CFWU x2 sans back ext & situps, jumproped
Michael 22:47 (felt quite lightheaded and nauseous)
treadmill 1 degree incline, 7.5~7.8mph
50 back ext on swiss ball
50 unanchored ab mat situps

bench press PR 145#-1x no spot
attempted 155#, got to chest but couldn't lift

36M/5'10"/161#

As Rx: 21:30.

2:19 faster than PR.

WOD As Recommended 20:32

M/30/155#

CFWU x 2 (no sit-ups or back extensions)

As RX'd 26:20

Sit-ups anchored and on abmat. Runs on treadmill.

Was really hoping to break 25 here, need to get my running speed up and improve sit-up endurance.

Scaled "Tommy V". Details there.

subbed something i saw on the crossfitnc website

400m run (on treadmill for me)
21 reps dl@225lbs

5 rounds for time

round 1 3:43
round 2 5:13
round 3 6:27
round 4 7:43
round 5 7:54

total time: 31.02

O how sweet that last deadlift was

m/25/6'2/205

Jodi (F/29/105)
Mobility Drills
CFWUx3

"Michael"
Three rounds for time of:
Run 800m
50 Back Extensions
50 Situps

Subbed 80 double unders per round

Time: 13:32

22/F/170

Run 800 meters
25 Back Extensions
25 Sit-ups

21:22

31/m/5'8/180

30 min as rx'd
sub knees2elbows for half of sit-ups

22:55

15:34

at the track, supermen for extensions, unanchored sit-ups.

3:26 faster than 080109 and a PR

30/M/6'4"/225

as rx'd 25:03

CFWU-situps/back ext x3

Subbed rows and Supermans

17:42

Teddy M/20/212

22:45 800M (treadmill)

38/m/185

sub 45lb goodmornings 4 back ext

19:09

M/24/180

rxd 26:20...was on pace for a pr, thinking 22 minutes or so, but ran into a long wait for the 1 back extension as usual

3 rounds for time:
100 meter farmers walk (70lb)
15 burpees w/pushup
100 meter farmers walk (70 lb)
200 meter row
50 back extensions
400 meter run
50 situps

36:15

19:18 PR
800 were on a treadmill 10mph (top speed)
Abmat sit ups with feet anchored.

36 yom
bwt 155

24:19

ran on treadmill between 9.0 and 9.3 pace. I highly underestimated how much back extensions hurt.....highly!

40 y.o. F

23 minutes even. Sit ups anchored, ab mat. Beat my last time by over three minutes!

M/32/180

26:27
Michael @
750m Row
25 Back Extensions
25 Situps

25m/6'2"/235
26:02 as rx'd

19/M/5'9"/179

15:22
Subbed supermans with pause at top

Also,
Deadlift:
135x5
225x5
275x5
315x5
365x2
405x1
425-fail

Rick
3 rounds
approx. 1000 meters
50 back ext.
50 ab-mat situps
26:12

Did the 5K yesterday, way too sore to run, so just did the BE's on a glute-ham machine, and situps on an Abmat, unanchored.

16:11

43/m/6'/175

as rx'd 36:43

WOD #38
as Rx'd - 37:57

42/f/5'3/115

19:50 :)

M/5'11"/168
22:25 Situps anchored
Had to break up the situps and extensions due to others hopping on the equipment.

Finished up w/ 50 ring dips.

David
M - 32 - 5′10″ - 174#

GJJ x 1.5 hours

WOD subbed as three rounds for time of:
Row 800 meters
50 Back Extensions
50 Sit-ups

Time: 26:50.58

Notes: I’ve really been wanting to row for the past few cycles and since it hasn’t come up in rotation I put it in for today’s WOD. Made for a great variation of this WOD.

Ready for rest day, Woot!

25/m/160

As rx'd:

25:27

35 back extensions/GH Sit-ups
23:52

Hard to run fast after those back extensions!

17:32 Runs felt good, sit ups a little weak.

rx'd 26:38

30 M 6'0" 179
wod as rcd 21:19
cold outside

Jeff in VA John in NY
We both missed yesterday, so I'm sure our quads a much less sore than everyone who did that & our scores would be slower had we done it

Jeff 48/70"/190
Round 1: 800m @ 8.0 mph pace, 50 GM w/ 15#, 50 feet anchored SU, complete in 7:01
Round 2: 800m @ 8.0 mph pace, 50 GM w/ 15#, 50 feet anchored SU, complete in 13:54
Round 3: 800m @ 8.0 mph pace, 50 GM w/ 15#, 50 feet anchored SU, complete in 20:46

John 48/68"/160
Round 1: 800m @ 8.5 mph pace, 50 GM w/ 15#, 50 feet anchored SU, complete in 6:15
Round 2: 800 m @...the f’ing TM shut down on the ramp up to speed twice…finally got to speed @ 8:50…8.7 mph pace, 50 GM w/ 15#, 50 feet anchored SU
Round 3: trepidation re TM…get to 8.6 mph no problem, complete 400 m, press up to 8.7…. the f’ing TM shut down….and again on the way back up…finally up to 8.8 for last 400m, 50 GM w/ 15#, 50 feet anchored SU
Time 20:30….lost an easy 3 min on the f’ing TM….last was 19:15 & the time before that was 19:25 …should have broke 19 today
Separate note: Eva activated what I thought was cured tendonitis. Will be subbing Eva T's BW Wods anytime what's Rx'd on this site requires anything involving pulling or awkward elbow angles (pullups, front squats, thrusters, DL, etc) till this Sh***t goes away. Any other advice appreciated.

Last time was 24:19 - so improved by 3:33!!!

22 min as RX'd

I f'ed up the cut & paste yet again...the 3:33 improvement credit belongs to Jeff.

M/29/185/6'2

Had to use a treadmill then go across the gym for back ext. then into a 3rd room for an area to do sit-ups. Took forever.

41:22

WU: 6-7 rounds heavy bag
WOD:
- run: as Rxed
- sit-ups: legs off the ground, elbows to knees
- back extensions: super mans
- time: only roughly times last round @ 7 min, so probably around 21 total

8.0 on treadmill

31:56

Bwt: 134

As Rx'd:

15:20

42/170

Rowed first two 800m - Ran the last one
Supermans for back extensions
Situps anchored

23:20

Dead tired. Needed to rest. Doing MMA tonight instead.

m/55/170/5'9'

35:58
Run was challenging, trail run in deep snow - very slippery and slow, neighbors dog tripped me three times. Subbed Kettlebell for back extensions.
Just having fun!

18:49

Subbed run for 500m row due to knee injury.
Anchored sit-ups, supermans.

m/38/6'1"/220

23:24

M/52/6'0"/180#

Michael on a boat
subbed 1000m row for running

33:11

46/M/190/5'10"

Michael as rx'd
20:55:79

no place/too late to run. exercise bike broken

did 30 reps of back up and sit up 3x in 10 min..

M/22/6'2”/168lbs, 10% Bodyfat...or so my scale says.

13:59. If you beat my time, I sincerely tip my hat to you good sir or madam as I set my ticker to ludicrous speed and broke the knob off for this. Of all the WODs I've done so far, my bird-like features are most aptly suited to “Macheal”. Far from making it easy, it allowed me to push myself to the cliché “Limit”. Now, if you will excuse me, I can feel an aneurysm coming on.

AM
Micheal
800m treadmill at 6:00mi pace
50-feet anchored situps
50-stiff leg dead lifts w/2x20#DB's
x3

21:54

PM
"Fight Gone Bad"
5 rounds w/75#PP and SDHP, 20" Box Jump, 20# Wall Balls, Row for Cal. on C2
First 3 rounds score 341
Total Score 550

Mulcahys crossfit

cousin rob 20:15
cousin kev 21:28
cousin matt 31:00

anchored situps

As rx'd 28:49 anchored sit-ups

Jay
As rx'd 29:23 anchored sit-ups as well

23:06

50-50's on the fourth floor.

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

19:50

Had to do it on a treadmill. Really enjoyed this one. I screwed up and did a massive power lift workout on tuesday so the Tommy V was not happening. But I did most of it.

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

27/153
as rx'd 20:14

M/23/150

CFWUx3

"Michael"
3 rnds
800m (treadmill)
50 back ext (homemade GHD)
50 GHD situps (only went back to touch bench behind (~90deg) not all the way to the floor)

Time: 26:02

44:31

Three rounds for time of:
Run 800 meters
50 Good Mornings, 47 pounds
50 Sit-ups

Lower back cramping up was the limiting factor.

m/25/165#/5'6"

21:18 - almost one minute better than last time, sore achilles tendons and all!

f/22/5'9"/158

18:00
I did the sit-ups and back extensions on a swiss ball. Ran a PR for the 800s, but almost lost my lunch on both the second and the third runs.

1700
1km row in 4:21
WOD080313: Michael: (3rds for t) Run .8km, 50 Back Extensions, 50 SUs; sub'd 12kg KB good-mornings, otherwise as rx'd, 24:49 = 7:50 + 8:33 + 8:26

SWA 190/M/31st BIRTHDAY
24:45 (walk inbetween mill and ext. 3:45) = 21 min

SRA 180/M/27
23:19 (same as above) = 19:34 min

Thanks for the birthday work out Scott. And thanks to Michael as well....

42 m 232 6'4"

29.30
runs 4.06, 4.15, 4.40

2nd crossfit workout

15:00
ran 600m, 400m, 400m
3x 15 back ext, 20 sit-ups

SWA 190/M/31st BIRTHDAY
24:45 (45 second walk inbetween mill) = 21 min

SRA 180/M/27
23:19 (same as above) = 19:34 min

Thanks for the birthday workout Scott. And as always thanks to Michael.

"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
19:52

41yom, 5 9, 170#

30:12

rowed 1m
mix of GMings and BE
anchored abmat sups

I tired.

29 / M / 5'11 / 72kg

As Rx'd (treadmill run, incline on 2.0):
32:30

Sore as can be in the calves from the run the other day but somewhat ironically running is one of the few things that doesn't hurt. I couldn't believe 32 on the watch - it felt a lot faster - but the final round was pretty broken and every run I guess I spent some time waiting for the treadmill to come up to speed.

Janet 49/F
As Rx'd 21:12

Scott 48/M
As Rx'd 19:14

Hope this doesn't kill the jump shot for tomorrow morning.

35m/5'9/155
Michael
25:20 as RX'd.
Woo-hoo!
Was shooting for 25 minutes. Little over.
Will be below 24 next time.
Rainier Cert I soon. Getting antsy.
Love the burn.

51/M/5'9"/184

24:24

Michael

cool day! Here in Cali, got to train with Carl at CF Newport Beach, (thanks Carl!) in Pose technique, and then did "Michael"! how cool is that!

pretty sure it's a PR, gotta check when I get back home to Utah.

24M/6'6"/245lbs

As rx'd: 16:48

Done on a treadmill b/c our local track is being re-surfaced. Sit ups were anchored.

Michael - as Rx'd: 18:55. A PR by 1:19.

30 minutes

Ran to light post past the crosswalk sign. Had to wait for traffic lights :(

BW 70kg

21.52

Treadmill 800m
Incline 3
Sp 14.5 17
Glute Ham Sit ups
45 degree Back Extensions

First Crossfit workout since last summer, 2nd ever:
20:15
Had to sub crunches (bad back) and good mornings

Ouch.

as Rx'd

7 mph 1.5 incline on treadmill
forgot to time 1st Rd...
19:51 for Rds 2,3
assuming 9:30 for 1st Rd

29:20

23m/6'1"/178

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/151

WOD as rx'd

19:00? Watch stopped at 10:52

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

27/m/218
As Rx'd for the Pack
Subed Good mornings with 45# bar
22:44

21/m/165
Michael T.F.

ran on treadmill unfortunatly

WOD as Rx'd 16:05

25/M/175lbs
21:00

as rx'ed

22:00

'Michael' with a 1000m row

57/M/191 23:26 good mornings @ 45lbs a 2 min. PR

47/F/127 24:59 SLDL @ 35lbs a 3 min. PR.. WooHoo

Olivia
24.36

26:19 subbed about 120 seconds of supermans for 50 back extensions.

Hello Guys

32M/5'11"/160

23:10.5 Ran on a (treadmill)

26/M/165

Michael 17:55 Rx'D (PR)

subbed back extensions for good mornings:
26:00

34:21 as Rx'd

21:20

Last time 27:39

I felt good and could have done a lot better. The stupid treadmills I was using only went up to 9.4--don't know whats up with that.

MAWL

AW - 30:12 (2 rounds were running with kids)
ML - 29:34
both of us subbed supermans

23:21
Subbed rowing for running on treadmill... had a bad experience once. GHD situps and back extensions

M/46/6'1"/189

As Rx'd

29:33 on a treadmill. I need to run on a track next time. Katon, we will be in LA the week of Mar 24th so we can workout together!!

Ididn't do this workout, but I did take my godson to workout at his gymnastics club ... And I got my first Muscle Up!!!

Well, its exciting to me. I tore the @*?!! out of the skin on my wrists though, and my form is probably bad, but I did about 10 good ones (and a lot of failed ones and ring dips).

26 yom 6'2" 155#

Pre: CFWUx2

800m run on treadmill 7.7
50 back extensions unbroken
50 situps unbroken

800m run on treadmill 7.9
50 back extensions unbroken
50 situps (30+10+10)

800m run 8.1
50 back extensions unbroken
50 situps (30+10+5+5)

24:22....felt good during the WOD...should have pushed harder......lots of wasted time spooling up treadmill and walking between stations

Post: 500m row @ 60% 2:33

22:14 (PR) No hassles with lines for equipment.
Last time 23:32

28/M/185

22:00

JB 19:01
PL 20:50

29:03
Subbed Row 1K

M/46/145

Michael
At the track
23:16
First 800m in 3:16
BE's and GHD-style situps on picnic table.
Last 2 sets of BE's were half BE's and half good mornings with hands behind head.

#81 Mikee -

Yes, that was last October, but I did it since then, and posted my time in January. Unless I've blacked out in January, some comments aren't there now. Maybe it has something to do with the new confirmation page or something.

Thanks anyway!
Hale

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

Time: 21:43 as RX'd w/treadmill runs at 2% incline.

Post: 50 dips and pullups AFAP (As Fast As Possible)

See you all in two days!

45/f/135

Michael rx'd
21:50

ADAM, # 350

STRONG WORK!

ROBERT S.
TUCSON, AZ.

M/46/6'/195

Scaled:
Run 400 meters on treadmill 2% grade
25 Back Extensions
25 Sit-ups

Estimated 20:00
I didn't start the stopwatch so estimate is based on running 5 mph and the general amount of time I spent in the gym.

34.30

M/39/185/5'10"

19:25

&&&&&&&&&&

bwt:152

as rx'd: 15:54

M/43/5'8"/160
as rx'd: 21:12 - Treadmill 2% incline...

Rest today 2-morrow? I don't think so... ;-)
I'm still under the influence of the CF Kool-aid... that's the beauty of CF... inmprovise a CF "supplement" if you don't want the day off.

M 37 5'10" 150#

3 RFT: 810 m run, 50 situps, 50 good mornings (30# DB)

25:34, HR: 171 avg, 192 max PR (by 2:07)
Goal: 26:45

Previously:

Jan 09 2008: 27:41
Dec 03 2007: 28:50
Nov 17 2007: 32:33
Oct 25 2007: 35:15
Sep 19 2007: 23:23 (23 BE/23 SU) [partial]

Today was a milestone WOD for me; I was only 45 seconds slower than OPT! I am very pleased. Hotel treadmill, GHD sit ups and back ext.

44/m/154

21:15

19:45 for Michael. Look to drop more time next time.

First WOD in about a year. I have been doing mostly strength based workouts the past year (recently Starting Strength) and completely ignored my fitness. BIG MISTAKE. I cut this WOD completely in half and still struggled through with a time of 19:50 :( Looks like I have a lot of work to do to get myself back into shape again.

F/33/65"/140

Did CF warm-up - less back ext X 2
10 minute run.

30:34 - horrible time - and I messed up and only ran 400's.
On the plus note I finally made it to the 'stan safe and sound and starting to get in the rythm.

Did the 'starting strength' 1st squat workout and B WU post.

m/26/205
as rx'd
20:08

15:07

Subbed Supermans for back extensions

Done on Mar 14
rest day was ok, but the next two were full days in kit with no time for sleep, rest, food and workouts.......kind of a workout in and of itself. Combined the 3-day cycle into one monster WOD: done in order...no rest

"Tommy V"
For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents
as Rx'd 9:57

Run 5 K:
26:00

"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
26:15

Total Elapsed Time:
62:12

28:11 as Rx'd

25/F/140/5'8"

"Michael"

19:38

17:15

46/M/194

16:02

subbed good mornings for back extensions, situps normal anchored

m/40/5'7"
As Rx'd. On Treadmill.
27:54

M/51/165
3/14
Warmup: 5 min. lifecycle + 3 rd. mod. CFWU

WOD: 31:09 (sub'd 1/2 mi. on treadmill for 800 mt.)

m/35/235/72"
as rx'd 26:21 new pr. Also did tabata jump rope 1 round basic bounce and 1 round alternating feet. Didn't score it

800m, 50 35-Good Mornings., 50 sit-ups/ 3 rounds
Joe - 24 27

600m approx., 50 25-Good Mornings., 50 sit-ups/ 3 rounds
John - 24 28

m/36/172

As rx 27:52

On treadmill at 1 degree incline, 7 minute mile pace. I left in the walking and waiting times because I figure those things will be in every darn workout, sigh. Anyways, a solid PR 32 and change last time. Very happy with the effort.

18:51 with good mornings for the back extensions and anchored abmat situps. I think this is a PR>

32/male/165

22:23 PR

45/m/180

as rx'd (treadmill 1% 12.2/kph / 35# good mornings / braced feet)

22:46 4 min PR

24/m/175

as rx'd on treadmill - 22:05

M/45/5'-9"/160 lbs

As Rx'd on treadmill (1% incl) @ home gym

23:41

22:30 on treadmill

M/45/152

23:34

Sub'd row lev. 5, and supermans for BE.

"Annie"
Scaled to 30 reps
situps unanchored
Time: 12.53

Three rounds for time of:
Run 800 meters
50 Back Extensions (did BE's on med ball)
50 Sit-ups (AbMat situps unanchored)
25.26 - a new PR for me!

"Michael"
18:56

2xcfwu sans back ext, and situps

3 rounds: 800m/50 superman's/50 anchored situps
19:15

1/2 mi jog w/u

did 100 m max sprint / 100 m light jog repeats during 800s

unweighted good mornings, unanchored situps

1/2 mi jog cool down

28:06

Did it in a group w/ 2 first time x-fitters. Group think definitely slowed time down. Almost met Pukie regardless.

done yesterday 3/13/08

25/f/5'2/132#

breakfast: run 35 minutes = 4.66 miles

WOD:
800m run
50 back extensions/good mornings
50 sit-ups/ghd sit-ups
good mornings and GHD sit-up were only in round 2
time = 23 minutes

35/f/155

Got the situps and back extensions backwards in my weak little mind. So, not as Rx'd.

29:23

20:35 had to sub with Supermans first time doing this outside and windy as heck
last time 26:35

16:55 as rx'd

29 yom 222#

as rx'd - 19:00 +/- 10 sec

Pack:
"Michael"
Adjusted
3 rounds for time:
Row 800 meters
35 back extensions
35 sit-ups

28:48

sub row for run 800 meters. Sit-ups real sticking point
HR max-177 ave-156

Made up Angie from a few weeks ago instead of Michael. Results posted there.

22/F/6'/165

21:15
On Treadmill
supermans
situps anchored

40/m/176cm/69kg

As rx'd

25:07

Back extensions with partial range of motion due to imporvised equipment, situps with feet anchored (much faster!)

Coming off a cold...
~28:00

Alright I did the 800's on a treadmill 8:40 min mile, the back extensions on a swiss ball - I maxed out at 35 bk ex on first set and 25 second and third, and the sit ups with feet anchored on edge of the treadmill.

23:29

26:48

Previous = 30:33
Previous = 28:32
Previous = 26:06
Previous = 30:25
Previous = 29:00
Previous = 32:42

Missed a heavy day last week. Had to make up for it.
Did 5x5 DL.
Worked up to 340#.
Kept neutral spine almost the whole time.

49/M/220

Three rounds for time of:
Run 800 meters
50 Back Extensions (sub'd good mornings)
50 Sit-ups
33.00

30/M/165lbs
17:09

"Michael"

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

Time: 26:34 (PR). Beat old number by a minute. My continued strategy was to increase cycle time on the situps and BEs. This led to broken sets, but was faster overall than slower pace in unbroken sets.

M/31/199
CFWUx2
WOD with anchored sits
'bout 20 mins

Felt great on this one, especially that I was within 45 sec of OPT! Ran on the hotel treadmill and probably lost those 45 sec ramping it up each round. Sit ups anchored and unbroken, back ext on GHD and were broken 30/10/10.

44/m/154

21:15

m/21/205
31:30
subbed 45# good mornings for BE's in second round (gym was crowded)
about 3 minutes wasted waiting for equipment

m/36/172
27:32 as rx

On tread at 1 degree incline, 7 min mile pace

Age 35
BW 150#

3 Rounds
Run 800 meters
50 Back Extensions
50 GHD Sit-ups

23:28

full GHD sit ups -- 36:40

20:31
supermans

As Rx'd

Colby M/24/165: 15:43

21:45 as Rx'd

m/40/5'9/170

M/25/5'8"/156
as Rxed
17:35

I think i can improve on this alot. I would like to do it on a track to see how fast i could do it on the flats. Anyways this one is fun, and we had 4 people going at once, so it was some sweet competition!

Straight Cobra last night!

800m Row vice Run
50 SU & 50 BE
All x3

24:43

39/m/175

as rx'd on treadmill

20:40

rx'd
23m45s
last set everything was broken even the run, ouch

24:26

800m Run (3:26, 4, 4:20)
Hip Extensions (15, 10, and then 5's mostly)
ABMAT Sit-ups (50 consecutive - knees out, no arm throws)

Done 3-14-2008
Warm-up
10 push-ups
55 jumping jacks
15 step-ups/leg
15 squats
15 push-ups
12 pull-ups

WOD
As RX'd
Time 23:53
Row Times
1. 3;00.7
2. 3:02.6
3. 3:10.1

Did back extensions on swiss ball

Did this on Thursday 3/13.

Pre: 5 min C2, CFWU (lowered sit up and be portion) BWUX3

Michael as RX'd: 20:50

SU and BE on Roman Chair w/full ROM.

Post 500m easy row, hand grip stuff.

PR by 41 seconds! Really happy with improvement. Love it when improve after not doing a WOD for 2 months. Proof of CF efficacy, as if I needed more!

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

28/175
WOD as rx'd

19:12

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

22/m/190
WOD as rx'd

24:32

just got back from spring break, and can tell I partied too much, today actually hurt...but oh was it sweet

25 M 6'1" 190

3 Rounds:
800 m
25 back extensions
25 sit-ups

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

did "Michael" today, 3/14. Couldn't blow off a hero w/o.

1/2 mile runs on the readmill, at 1,2, 3% incline.
Broken sets of back extensions and sit-ups.
31'50"

45/m/71 kg
3xCFWU, reduced situps and back ext.
Michael, 28:33

36/m/210

wod as rx'd

32.15

Workout at Brand X

AMRAP in 20
Run 100m
10 Hang Power Snatch 45#
10 Push ups

Completed 8 rounds.

Started with 55# but had to lower the weight to keep unbroken sets.

Still can't get consecutive sets of 10 pushups.

age 17 bw 170
16:59 as rx'd

As Rx'd 19:59

35yo/M/71"/180lbs.

Sub'd squats for back extensions
Guesstimated a 800 meter course
Did 3 rounds, run, 50 sit-ups, 50 squats

28:23

16/M/6'3.5"/194 lbs.

19:37 as Rx'd

Subbed 25 supermans + 25 good mornings for 50 back extensions

30" even

20/m/150

As rx'd

23:47

As rx'd

22:32

Treadmill at about 9mph, no broken set situps, all set broken for back extensions

1/2 mile on treadmill
50 Back Extensions
50 Situps on inclined bench
x3
18:15

M/38/215

Run on treadmill
sit-ups unanchored

23:43

39/m/190/73"
22:02

23/m/170

As RX'd

15:12

29/5'10/210ish

I couldn't find a back extension stand that was horizontal - they had one that was at a 45 degree angle and I put 3 25KG plates under the base at one end to try and get the angle more horizontal... I think it ended up being about 25-30 degrees... So it wasn't fully as Rx'd

39:28

4 min for 1st 800
5 min for 2nd 800
5+ min for 3rd 800

As noted yesterday, I'm nowhere near where I want to be, but am glad I stuck through this one (I was about to leave after the 2nd set to hit the bar, but decided to push it through and ended up skipping)

21:02

4 minutes of bag work instead of runs

lots of transition time back and forth to back extensions

Followed up with light triples (235#) of squats and then deadlifts (285#) to practice coach rips advice in starting strength

CFU x 2 (minus situps and extensions)

30:25

800m row
25 sit ups
25 back xtensions
800m run
25 situps
800m run
50 situps

Wanted to take it easy on the back extensions because I have a hockey game in an hour (Just got back from the workout).

CrossFit FOB Paliwoda

Eric- 21/6'1"/201lbs
Adam- 26/5'6"/165lbs

As Rx'd

Eric- 19:43

Adam- 20:58

Michael

19.21, PR!
3.14/2.49, 3.37/2.51, 3.47/2.59

Feb 07 23.43 (sniped at Camp Victory)
Apr 07 21.55
Nov 07 23.13 (cold AM)

~2m 30s improvement, I attribute it to work on the POSE method, and to a smaller degree, the GHD. Supermans are a totally different ball game now after the GHD work.

JRJRJRJRJRJRJRJRJRJRJRJRJR

Modified
1/2 mile run/10 ottaman roman chair situp/10 supermans
For 3 rounds
Time :22:26.78

JRJRJRJRJRJRJRJRJRJRJRJRJR

M/35/183

As RX'd-21:53

Ran outside. Feet anchored on S/Us. Done a day late on rest day.

Age 52/BW 250# Subbed 1000 meter row for runs, otherwise as rx'd = 36:32. Slower than last go, but allergies kicking butt this week.

24/f/5'6"/144

28:37

33/M/185

21:42 pr (24:50 last time)

Situps loosely anchored on outsides of KB
Good mornings #45

sub 800m row for run, due to snow showers again this moring.
20:23

Just started CrossFit this week. 23/m/220, 29:12 with run's on the treadmill.

done in hotel "exercise room". runs on treadmill, did a low pull thing from the machine instead of back ext's. 24:04

44/m/159#

Michael as rx'd, unanchored situps

24:09 (PR)

lots of pr's the last month. very fun.

As rx'd

33:55

M/28/190lb

"Michael" as rx´d.

Time 15:38. (pr!)

- OlliS

44 yo m, 180lbs 5'9"
23:35
1/2 mile run vs 800m

Cyndy as Rx'd
19:30 (PR)

Jeff as Rx'd
16:04 (PR)

M50/170

not much there today after yesterday's test

48:40

ghd situps as well

35 min +/- 30 seconds. (Need a new timepiece.)

This is my first posting to this site. I decided it was time to do so since 1)This seems to be my namesake WOD and 2)As a crossfit newbie, it's nice to have one I can finish without adjusting loads or decreasing reps. (Paying for it in the way my back feels today though!)

Looking at everyone else's times, I see I'm a slacker even on this one, but I'm working on it.

For the record, crossfit rocks!

Tarun Suri
20/M/5'10

Substituted back extentions for supermans
37:31

Sorry for double post but in detail:

round 1 - 10:05
round 2 - 12:37
round 3 - 14:43

34 M 195

As Rx'ed
28:10

As Rx'd without the back extensions:
16:30 total
5/6/5:30 per round

followed by quick set of 65 lb Thrusters: 12/9/6

15 Mar
M/24/160/5' 10''
Sea Level

M/36/200

as rxd

21:23

40/M/175

Subbed good mornings with a 45# bar for back extensions.

Time: 21:01

time- 23:37 for three rounds of michael

29/m/5.10/196

scaled to 25 back ext and 25 crunches per round, 800m row.
1st row: 2:55
2nd row: 3:02
3rd row: 3:03

total time: 18:20

24/f/5.8/176

scaled as above, 800m rows
1st row: 3:14
2nd row: 3:17
3rd row: 3:12

total time: 19:18 (close one!! only lost a bit of time on the rows :)

28:09
229
taji

26/m/151

17:35

We did pretty well of this one, but goodness, I was completely tired. We also did it on hills, thanks for that katon, ugh. But, I was pretty happy with the time actually, dominate!!

Jennie: 26 F 160 5'9"
"Michael"
3 rounds of:
run 800 meters
50 good mornings
50 sit-ups

Time= 19 mins

23/m/175/70"

Warm-up
30 squats
20 pushups
20 OHS
20 pull-ups
15 burpees

"Michael"
3 rounds of:
run 800 meters
50 good mornings
50 sit-ups

19:42

Afterward decided to add my "Hitstick" workout for good measure. Done to form not for time.

10 x 3 sets -- Ring Dips
12 x 3 sets -- Ring reverse pushups
15 x 3 sets -- Ring push ups

24:57

Runs on TM @ 1%

M/28/6'2/190 Martial Artist: TaeKwonDo - 3yrs.

Warm-up:
- 10 min. basketball shoot around

WOD:
- Completed as Rx'd

Time: 23:57

Notes:
- Very sore going into today's wod b/c of "Fran" and Martial arts class yesterday back to back.
- Would like to get my time under 20.
- The key to speed is in the hips.

CFWUx3
-800m runs on treadmill (0.5 miles; speed=9.2; 6:31/mile)
18:20 (18:57 last time)
-no rest on back ext; 1 or 2 short rests per sit-up round; gym empty

23/m/5'8/170

800m was on treadmill
Sit-ups were on the ground with no feet unsupported.

Rd1: 7:51 (Had to run to stage area of gym b/c back extension was taken...)
Rd2: 6:52
Rd3: 6:26
Tot: 21:09

New PR even with the extra excursion across to the other end of the gym

slade 17yom
190 6'1

Overhead Squat- 7x3
65, 65, 65, 75, 85, 95, 115

As rxd
Treadmill 0,5degr
17.25

25:36 (PR) down 1:48 from last Michael which is undoubtedly 1:48 of lower back stretching between rounds that I didn't need to do this time, so a pretty good progression. Still really partitioned: about sets of 10 on both hypers and situps with a 5 second rest interval. Subbed 45 degree hypers because I don't have a GHD.

bw (203#)

Finally did this "Michael" in the gym

Set treadmill to 10mph during 800s
26:34
(sit-ups and back x's took longer than anticipated)

26:35 As rx'd at the gym

25:48 as rxd

F 13 67" 138

"Michael"

Three rounds for time of:
Run 800 meters SUB 200 meters
50 Back Extensions SUB 25 Supermans
50 Sit-ups SUB 25 sit-ups

12:56

"Michael"

Three rounds for time of:
Run 800 meters SUB 200 meters
50 Back Extensions SUB 25 Supermans
50 Sit-ups SUB 25 sit-ups

14:19

23:41

23:41 as rxd.
Running reps done on treadmill.

165/29/m/5.9

3 rds of
4 mins run
25 back ext
25 sit ups

back exts done full range of motion pretty much, hands to floor, back up
sit ups done my normal way (crunches?)
running done on treadmill at "7.1" but screen reads 5.3 while running. I wouldn't be surprised if 7.1 is accurate. That's a 8:30 mile which it felt like.

21-22 mins and i went straight through. GOOD workout. i swear it was the most i could do.

27/M/231

31:04
- not good, I need to find another time to go to the gym, really hard to work straight through and not have to wait for someone to stop using a piece of equipment.

Friday, March 14
27:18 for 50s.
sub crunches. supermans last round.

did this right after Tommy V.

as rx'd
29:02

need to work on the back ext.

As Rx'd:

27:32 (aprox... I hit the safety strap while getting off the treadmill after the first 800 which reset the clock)

23:37 time

I apologize if this has been mentioned before. Mike McGreevey's widow has started a memorial scholarship fund and an associated running team, Team Groove (his academy nickname). I got passed by about a dozen members of the team in the Shamrock Marathon in Virginia Beach yesterday.

Scholarship Requirements
The fund will award two scholarships per year to graduating seniors who exemplify the characteristics reminiscent of Mike McGreevy. These characteristics are:
• Academic excellence: The student must have a GPA of 3.0 or higher.
• Athletic achievement: The student must have earned a Varsity letter or its equivalent in one or more sports.
• Sense of civic duty: The student must be pursuing a career involving some type of service to others. This may include: military service, law enforcement, medicine, education, counseling, social work.
• The student must also demonstrate the following personality traits:
o Integrity
o Humility
o Genuine kindness
o Determination
o Perseverance

http://www.mikemcgreevymemorialfund.org/

21:20 (PR by 2 min.) - I can really tell a difference in my runs now; since watching the videos on P.O.S.E.

Compare to:
080109 - 23:21
071203 - 23:29
071117 - 24:41
071025 - 24:46 (Subbed 200 Double Unders for 800M)

43/m/166

27:31

did this at the YMCA, some delays with sit-up bench, running seemed difficult today, back ext and Sit-ups better

Michael: 24:59 (PR)

previous PR was 28:01

Runs are ridiculously slow b/c my back and hip flexors just shy of cramping after the first set.

28.21 as rx'd

21:49

38/M/71"/205

CFWU

As Rx'd - 20:52

Shooting for sub 20 next time.

not my best. subtracted 40 seconds for treadmill warmup time

TIME - 21:31

not my best. subtracted 40 seconds for treadmill warmup time

TIME - 21:31

not my best. subtracted 40 seconds for treadmill warmup time

TIME - 21:31

m/24/206/6'3"

did it at the gym with raze. i got the first round with a run walk/limp combo and then 800 meter rows

26 min

m/43/6'/186

27:18 as rx'd

18:58 as rx'd
Run 800m
GHD B.E.
Ab Mat Sit-ups

M/38yoa/158lbs.
CFWU X 3 X 15
WOD: 28:45 as rx'd
Cooldown: weighted dips (225)

EJEJEJJJEJEEJEJJEEEJEJEJEJEJEJEJEJJEJEEJEJEJJ
M/34/170
22:00
HAD TO DO ON TREADMILL, 20LB DB STAIGHT LEG DEADS, ANCHORED SITUPS

m/21/172/5'8"

17:35 as rx'd

32yom@195lbs
18:23 as rx'ed

Skipped all together, never made it up, I suck....

21:29

22:50

as rx'd
20:14
felt good and followed w/ some ab work and bench @185

28/m/200#

as rx'd
19:42 (PR)
Finally sub 20

Charity-
soccer
sub'd sets of 3 on DL and SP
got up to 221 DL and 105 SP

M34/85kg

32:40 min (over 40 min last time).

Not sure if it was the loss of 2kg, the other situps or the fact that I haven't done any wods for a while.

37/m/180
25:00

35/m/200/6'

21:25

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

As Rx'd

20:48

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

27/m/191

WOD as rx'd: 22:10

Post: Shoulder press and push press work

Shoulder press: 95# x 10; 115# x 7; 135# x 5 x 2

Push Press: 155# x 3; 165# x 3; 170# x 3

23/m/192
23:25

27/m/167lb/6'3"

sub 50 situps and back ext for 30

29:03

23'11 for first attempt at wod

31/m/190

29:21 as rx'd

20:25
runs at about 2:50

f/33/??
37:36

Actually did the exercise on 3/21.
As rq'd except for supermans & 35 reps each SU/superman for second round.

400m splits: 2:10, 2:33, 2:12, 3:01, 2:41, 2:51

21:28

18:36

done day after 5k. First back to back running in a long time.

3/22/08 - 34:30 - As Rx'd. FULL GHD (elevated and max ROM compared to last time) situps. Ouch!
11-19-07 - As Rx'd 34:11, and I did GHD hand to the floor and feet situps, so that makes it a lot harder, big improvement I think
10-26-07 - As Rx'd 28:32 - big improvement
9/24/07, 31:29 not as rx'd

800m treadmill
50 good mornings
50 situps
4min eliptical (no trademills...)
50 good mornings
50 situps
4min eliptical (no trademills...)
50 good mornings
50 situps

20:47

27YOM
195lbs
5'10"

Warm-up:
CFWU x 3

WOD as Rx'd:

32.42 minutes

This was miserable. How do you keep from passing out on GHDSU? Way too much blood to the brain.

33:44

Age 36
BW 186

CFWU 2x15
21:19 as Rx'd. 19:48 last time, no idea what happened.

M 33 205lbs

31:15

WU: 3min run, 3CFWU

30:28...lots of work to do! Should probably stop talking to people in the gym too...but I was happy for the very short breaks regardless.

First workout I could get my fiance to do with me in almost two years of me doing CF...he mostly liked it, but smoked me on the runs.

used supermans for back ext (he used abmat), abmat for situps (he did unanchored w/o abmat)

19:45; the runs were uphill/downhill and probably a bit short, as that would be a fast time for hills for me...

subbed supermans and sit ups for GHD versions:

20.35

cfwu x 3 (OHS, incline pushups, pullups, dips, leg lifts)
wod
all runs .51 miles at 9.0 - 10.0 on treadmill
be's and su's on roman chair
be sets broken due to slight cramping on right side of back
24:17

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

WOD
3x
.5 mile on treadmill at 1% incline - 7.5, 7.2, 7.0
50 back extensions
50 situps with feet secured, kipping the last set

38:46

Situps are much harder than crunches, as it turns out.

Did Glute ham sit ups 1st round.
Tread mill running.
About 30 minutes.

25m/5'10/140

29:10

23:41

m/40/205

21:41

male 30 71kgs 5'10" UK

as rxd on treadmill

26.06

hard ass work out

as rx'd 24:34

m/40/240/6'

26:12

8.0 to 8.5 on treadmill could have pushed it harder on the run. Decline sit ups and regular back extensions. 2nd week of cross fit.

m/28/245/6'3
19:55
run was on treadmill.
1st WOD in a few months. good to start again!

3/14
sub'd 4 min ellipticals
50 back ext/50 s/u
1. 8:29
2. 8:23
3. 7:40
23:34 135a/165m

45/m/207
32:37
800 row
50 hypersextentions
50 situps bent knee
sub rowing 800 m for the run and 45 degree hyperextentions for back raises

0.67mi
abmat
26'