three great WODs in a row. woo hoo!

Re the Yummy Spec Ops Goodies:

Daddy, buy me one of those!!

Yeah, my favorite! Maybe I'll get my sub 20 tomorrow!

I'm barely over the GHD Sit-up / GHD Back Extension WOD from two weeks ago. The thought of 150 more of each is not appealing. Oh well. 3-2-1 Go!

Check out www.CrossFitStickers.com
The only authorized CrossFit Bumper Stickers

Dan

Nice WOD and Love THE EARLY POST!!! 5:45am work out comes quick with those 12:30 post... TRAIN HARDER AND LIKE IT!

Word up Spidey.

Did a no false grip muscle up tonight. Way easier. I was able to kip much harder. And yes there were people around to see it!

Screwed Elizabeth up. Did 105# cleans. I need a break from cleans. I've been ODing on them for a week.

I'm with Dan. But going GHD's for the situps this time. My core has to be getting stronger...... :-)

Taking a pre-emptive rest day tomorrow. Running in a half-marathon, off-road race on Saturday morning, and I'm not so sure I'd be at my best after this WOD.

I'll get after it on Sunday with whatever I've got left.

Happy Friday!

Lights Out!!

this is going to be a tough one.

GOT MY FIRST MUSCLE UP TONIGHT!

It was awesome. First time I've ever used rings or kettlebells. Got my first MU then did a little different version of Elizabeth:

21-15-9:
2 pood kettlebell swings
ring dips

Did a muscle up into each set of ring dips. Decided if I won't be able to use rings and kettlebells often, I might as well savor it.

Oh and my time for that was 10:20. The dips got brutal at the end.

pressure's on now... I dropped like 9 mins last time.

I did 3 sets of 25 real back extensions tonight. WAY harder than fast hip extensions. I also did 50 GHD sit ups.

I'm going to be hurtin' after that and Michael tomorrow... hah sweet.

core took a beating on this past cycle.

at least its not a heavy leg lifting day... I think I would have cried!!

Going to try to do this one outside (in some fashion as I will have to make up something for the back extensions) - karin

sweet

Last time I did this my lower back was so sore I felt like a cripple for a week. Hopefully it will be better this time.

Hooah, gentlemen!

I think this WOD has come up more in the past six months than any other. I, personally, do not like this one. I can adapt for just about any equipment situation at my small gym, but back extensions is one (piece of equipment) that can not be replicated in any quality of form/function. Give this one a break.

absolutely love this workout, ready to kill my first time!

#19 - bs2103

Try elevating a stability ball and secure your feet on whatever is available...A car bumper, barbell with 45's in place, or whatever you can adapt...I am using a dumbbell rack with a little padding in place...All of these work great. I personally think using a stability ball that is elevated (Block of wood, plastic box, etc. read full range of motion) can be more of a challenge than a nice stable apparatus.

Remember that this is a HERO workout and pay your respects..It is a solid workout when done correctly.

bs - quit whining. do supermans on the ground. or be quiet.

awwww, coach B....i miss that coaching....

Getting back in the game tomorrow. School had to come first, the gym takes too much time to get to and from, but on the plus side I got a 94 on my script! Will be making up Elizabeth tomorrow and then Nancy on Saturday, I have already done Michael before and I haven't had enough exposure to cleans and OHS.

I just did a version of Tabata something else at 12:30 am as a wake up in between reading Machiaiveli. I did 1.5 pood Kb swings(no pull up bar in my apartment....yet), push ups, ab mat sit ups, and squats. Scored a 42, and now it's time to start reading again YAY!!!

I think I am going to have to hold off on this one until after the cert this weekend. I dont want to be to sore to move and properly perform exercises. I think I will try and make this one up on Wed. Unless something funner looking has come around.

are these HSD or reg. sit ups? cant wait....my shoulder is still messed up from the OHS. Pumped for the shoulder break.

Congratulations to the MU Kieran!

My rings are soon arriving at which point I'm starting to work on it myself immediately.

Same question here, is it regular sit ups or GH. Last time I did GH, just wondering if this is about preferance. Curious to see my time improvement, last time we had this was my 2nd week of Crossfit

AllisonNYC
False grip has been haunting me on my m-ups attempts and I never considered not using it. Was it really that much easier?

m 38 88kg
subbed situps for Glute-Ham situps

total-22:33

44/m/162/5 11.5
INjuries: r AC, R achilles

Mutant Michael
3x
1000m elliptical trainer
50 GH su
50 GHR

18:40 Felt solid

Question: Throughout the thread people keep mentioning glute-ham situps for this WOD. I was under the impression that without a prefix the exercise 'sit-ups' meant just that, old-fashioned, on the ground sit-ups. Of course, one could do GHS's for the personal challenge, but, just for clarification, are these GHS's or normal sit-ups?

This one's gonna leave me sucking wind.

This is normal sit-ups, right?

I'm a little confused. One place on here, I read that the xfit prescription is to always do GHD sits, but that doesn't make sense today because 2 weeks ago, coach specified to do GHD sit-ups, but not today. Are you only supposed to do GHD sits with the warmup, only when prescribed, or what?

This one's gonna leave me sucking wind.

This is normal sit-ups, right?

I'm a little confused. One place on here, I read that the xfit prescription is to always do GHD sits, but that doesn't make sense today because 2 weeks ago, coach specified to do GHD sit-ups, but not today. Are you only supposed to do GHD sits with the warmup, only when prescribed, or what?

33 m 198#

Light joint warm-up and stretch.

As rx...I think...I did GHD sit-ups and back extensions. Looking at my time, I should've done normal sit-ups. Embarassing.

30:41

I was happy to learn when I arrived in KAF that the U.S. gym had GHDs. Love 'em. I want one for Christmas. Hint, hint.

Awesome, this is gonna be a fun start to the weekend!

CF WU x 2 - sit ups and back ext

As Rx'd

17:38

Did the back extensions on a swiss ball with legs hooked under the smith machine, then just rolled over and did the situps on the same swiss ball with my legs tucked. Could have gone a little faster if I didn't have to wait for the treadmill to speed up each round.

As rx'd

23.48

7 mins faster than last time, 13th March when time was 30.07

29M/5'11"/184

Did the whole thing in a little bit over 25 minutes, in Baghdad. Yesterdays WOD was interupted by rockets, f****.

Friday April 18th

Whoa. Today's post-workout hormone rush is incredible! I feel like I could lift cars, race bullets, crush rocks, and terrorize small villages. But as my friend said, tomorrow a 90 year old grandma could probably beat me up...

Male
27
180cm/5'11"
85.4kg/188lbs
13.4% BF

CFWUx3

WOD
Fri April 20 2007 (a year in delay)
"Lynne"
Five rounds for max reps of:
--Body weight bench press
--Pull-ups

(I did 90% BP = 75kg/165lb)

8/4
8/4
7/4
6/3
5/3
Total = 52

Various "Sledgehammer" Wrist exercises

10min gymnastics
--fwd rolls
--handstand rolls
--static handstands
--tuckup headstands

My bench and pullups were weak. (>_<) Gotta start somewhere though! I'm sure I'll progress quickly.

Gymnastics was especially satisfying today.

I played with wall-ball a little to make sure I could do it at my gym. The heaviest ball is only 5kg/11lb though.

Where can I download a crossfit spreadsheet to track progress? Thanks

HOLY CRAP!

31M/6'/228

32:23

I am DONE, what a great workout though.

26/m/89kg

yesterdays wod, I'm a day behind being in a Australia

5:10min

used 2x24kg kettlebells for squat cleans, just wanted to use KB's.

did michael on monday because i couldn't do hang power cleans.

as rx:d: 17:19 pr

i'll try to find some other body weight workout i can do today. maybe angie.

ANSWER TO THE SIT-UP QUESTION:

http://www.crossfit.com/cf-info/faq.html#Exercises10

The above link addresses what type of sit-up to do for the WODs. Ultimately, the GHD sit-up should be your goal as it is the most potent of all the sit-ups.

The video demonstration of "Michael" shows GHD sit-ups and GHD back extensions. The demo is located at:

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

If you want to do AbMat sit-ups for Michael, do them. If you're using this as a bechmark, use the same form each time. If you're ready to go to the next level, get on the GHD.

Dan
www.CrossFitStickers.com

#34 ben

i would only do ghd sit ups when specified (or as part of a warm up or extra strength work). this wod can be any kind of sit up you want. if you want a fast time then you'll do the sit ups like speal was doing on the "annie" video posted not too long ago. hope that helps.

M/27/175

Did the 800m on a treadmill (raining)

As rx'd: 22:38

Enjoyed the workout as well as the 5 a.m. stares in the gym here in south Arkansas. I don't think they understood why I kept getting off the treadmill so quickly (well not very quickly) and doing back/ab work. Then repeating.

subbed 3' cycle sprints for 800s.

17:35

****7th Group Special Forces****

You all absolutely rocked. Big thanks to everyone who participated. You guys gave 100% on every evolution and made it a lot of fun for us. Special thanks to Aaron, Dave and the Sgt Major for being such great hosts. We appreciate all you guys do for our nation. Keep up the good work. Thank you.

Thanks to all my trainers for making the seminar such a blast and a success. I look forward to working with all of you again.

Robb W....I loved the nutrition lecture! Remember, plutonium is natural too, but you don't want to put that in your body!

~19.50, close to my PR.

Each one of these things is like a training run for me for POSE, I keep feeling like it's coming, and my pre-POSE times never cracked 21. It's all good. Paul

m/34/216/5'11

25:04

Had to run on treadmill :(

rx'd

22:05

RX'd 19:10

Felt good doing it at 5:30 this morning

hmmm... weird workout for me. I went to failure on the situps, ran pretty hard for my current level of fitness, but walked away less-than-wiped-out.

I guess I should have cranked up the intensity - will next time.

round 1: 8.2 mph 800, 25 back ext, 30 situps

round 2: 8.5 mph 800, 30 back ext, 30 situps

round 3: 8.5 mph 800, 30 situps

...now I see why I walked away less than wiped. I don't have a back ext rack, so i had to do them on the abmat - wasn't feelin' it.

situps went to failure and runs were mildly tough.

next time crank up the speed to 9mph, and do the rest as RX'd

Cheers!

Christian
http://run50miles.org

Good workout for stats - 224 total entries.

Median time all: 22:51
Median men:22:46
Median women: 23:46

Median all 20-30: 21:39
Median all 30-40: 23:21
Median all 40-50: 22:51 (29 total entries...need more data!)

Top Womens time:
Position Total Time Gender Approx. Age Bodyweight CF Gym Affiliation
[1] Kristan Clever Photo 17 mins 5 secs F 26 128
[2] nadia shatila Photo 17 mins 28 secs F 30 108
[3] Jill G. Photo 18 mins 27 secs F 30 116 BTB CrossFit
[4] Tirzah Harper Photo 20 mins 0 secs F 27 110
[5] Anna Hawkins Photo 21 mins 20 secs F 29 112 CrossFit Plano
[6] Lisa Mac Photo 22 mins 10 secs F 25 122 crossfit memphis
[7] Maria Fisher Photo 22 mins 24 secs F 43 118 Wasatch Crossfit
[8] Lisa Quinn Photo 22 mins 30 secs F 42 155 garage gym
[9] Cherie Chan Photo 22 mins 36 secs F 34 133
[10] Sue Chen Photo 22 mins 54 secs F 48 132
[11] Laura DeMarco Photo 23 mins 10 secs F 33 155 CFATL
[12] Theresa Meyer Photo 23 mins 46 secs F 41 144
[13] Elizabeth Harkey Photo 24 mins 45 secs F 32 120 CrossFit North Atlanta
[14] Susie Rosenberg Photo 25 mins 20 secs F 53
[15] Veronica Davis Photo 25 mins 31 secs F 29 125 Golds Ballston
[16] Stephanie Roberts Photo 27 mins 21 secs F 33 135 Carolina CrossFit
[17] Shana Alverson Photo 27 mins 39 secs F 32 134 Sonz Decatur
[18] Becky Harsh Photo 27 mins 59 secs F 34 150 CrossFit Inverness
[19] Michele Vieux Photo 29 mins 46 secs F 30 140 CFSD
[20] Shannon Kissling Photo 30 mins 16 secs F 33 156

Top Mens times:
Position Total Time Gender Approx. Age Bodyweight CF Gym Affiliation
[1] Gary Roberts Photo 12 mins 0 secs M 37 195 Fort Lauderdale FD
[2] Mike Richeson Photo 14 mins 39 secs M 29 158 CrossFit Flathead
[3] danny segelin Photo 14 mins 51 secs M 32 180
[4] Peter McIntire Photo 14 mins 52 secs M 24 173
[5] Jeremy Creed Photo 15 mins 22 secs M 31 175 Solo, Puerto Rico
[6] John C Photo 15 mins 55 secs M 36 170
[7] George Mounce Photo 15 mins 56 secs M 31 175 Solo
[8] Tom Vickers Photo 16 mins 40 secs M 31 170
[9] eric zientek Photo 16 mins 40 secs M 35 145 solo
[10] craig descoteaux Photo 16 mins 50 secs M 30 135
[11] Dan Heaney Photo 16 mins 57 secs M 35 200 Solo
[12] Chris L17 Photo 17 mins 0 secs M 24 150 logsitall.com/book.asp?id=511
[13] Sam Friedman Photo 17 mins 0 secs M 21 210
[14] Richard Vanmeerbeek Photo 17 mins 6 secs M 21 187
[15] cam birtwell Photo 17 mins 9 secs M 30 196 UVIC/PISE
[16] ken cutrer Photo 17 mins 19 secs M 44 185 gsx
[17] Jason Lollar Photo 17 mins 20 secs M 34 185
[18] Harold Ring Photo 17 mins 23 secs M 40 177 CrossFit Richmond
[19] Guy Lewis Photo 17 mins 38 secs M 22 198
[20] Ron Curie Photo 17 mins 40 secs M 33 205

the entire standing is here:
www.LogsItAll.com (no login reg needed - look for the link titled michael on the page).

-bill patton

40/m/176cm/69kg

Back extensions overhard wooden beam
Situps on floor, feet anchored, rolled towel under back

25:55
(8:47, 8:34, 8:34)

a day behind...
'uneven elizabeth'
20-16-10 (so we could switch sides and have even numbers):
power cleans (40# on one side, 50# on the other)
ring dips

mike-9:13
drew-8:32

going back tonight after work to try 'uneven grace'...

M/39/185

Michael as rx'd:

22:20 (PR). Not quite a minute faster than last time.

More better faster

M/25/203

15:39

29/m/184

As rxd: 22:09

43/M/6'3"/196

As Rxd 24:28

Rnd 1-7:42
Rnd 2-8:26
Rnd 3-8:18

Did this after 5 sets of overhead squat practice (because I suck bad at them). Wasn't going to do the WOD today then changed my mind. I usually do this at an outdoor track and sub good mornings since it is at a high school, but since I was in a gym I had access to a GHD. BIG DIFFERENCE in times. Using the GHD for back extensions added about 5 minutes to my Michael time. For all who sub something in place of GHD back extensions, this increases the suck factor exponentially! Indoor track sucks.

7th GRP photo: Was hoping to see CSM George B. in the photo or maybe the OPS SGM Amil A. I was hoping that Amil A. had a sip of the Kool Aid.

-Bitchin' Bob

M/35y/79kg
Treadmill, reg SU.
time:--25'52''--

age 41
bwt 210#
time: 29:30

43/f/5'6

cfwu adjusted to wod

wod
run on fivefingers
swiss ball sit ups and back ext
26:53

21:26... one second *slower* than last time. stupid plateau, I will crush you.

bw: 188

Subbed 800m elliptical

TIme: 16:56

35:05 - 1:38 faster. Est. 800 (I think a little longer)
Situps slow me way down.

23:40

only 9 seconds better then last time. But they got new equipment at my gym and the back extension rack is even farther from the treadmills now...

m/29/6'2"/195

no back extension equipment, so I altered the wod to:

3 rounds

800m
21 - 1.5 pood KB swings
12 pullups

*threw in 8 bar-muscle ups at the end for good measure (first time I got one, and just kept going)

time: 22:20

35/m/225lbs

As RX'd:
31:33

first time doing this one. Really need to increase lower back extension ability

bw 170

as rx'd

15:49

treadmill @ 10.4

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

WOD
.5 mi on 1% grade - 8 mph
50 back extensions
50 situps, feet weighted

1 round in ~12 min. Couldn't find my watch this AM and have to catch a flight...

M 29/189/5'10"/nyc

As RX'd: 26:10

On a treadmill. Back extensions really did it to me on this one, but was happy as this was my first as rx'd WOD.

BTW, I finally broke down and purchased the CrossFit Journal with all these previews. I was like, "I've got to see the rest of Pat's oly workout."

Great marketing tactic CrossFit.

I've learned quite a bit already and am glad I purchased the Journal. I’m looking forward to the next issue. For any of you that have even considered purchasing a subscription- the information is very valuable and helpful.

Especially those of you that don't live near a CF facility- the videos are truly priceless. They have definitely helped my CF cult here in the upstate of SC.

Thanks Coach!

can we get more Nicole please on the front page.

Thanks

M/28/190/6'0"

25:48

37/m/150

16:53 almost 2 minutes better than last time.
military sit ups and back extensions over a
flat bench. Getting better every time. Thanks
coach!

M/40/5'11"/180

21:20 (anchored supermans; unanchored sit-ups)

F/37/5'6"/140

Left heel still sore (did something to it on the 10K?) so not going to run. Did a Variety Pack WO instead: 50 unanchored sit-ups, 25 dips between stools (need parallel bars), 25 push-ups, 15 35#OHS, 25 anchored supermans, 10 micro-HSPUs (basically practiced handstands), 15 pull-ups, 25 25# KBS, 50 walking lunge, 10 tuck sits (~10sec each), 25 18" box jumps, 25 hanging knee tucks for a 27:00 work out.

N: 27:06 (GHD SITUPS/BACK EXT)
J: 24:15 (GHD SITUPS/BACK EXT)

I get to post way earlier when I'm traveling overseas...

Did this WOD (as well as the last few) at a pretty good hotel gym in Kuwait:

28:12

This is one of the few times on "Michael" that I can say I could have gone faster and harder. I sandbagged the runs a bit but still came in around my PR. Situps (my nemesis) and BEs (also never great for me) were surprisingly easy. As usual, this stuff must be working!

This was a hard session for my second day on crossfit. I finished at 26:17 which is a lot slower than everyone else, and since I'm already sore tomorrow's going to be awful.

MAWL

A - 27:28 (2:44 improvement)
800m in cul-de-sac/Subbed supermans

M - 28:56 ( :38 improvement)
800m around block/round 1 50 back ext./round 2-3 25 back ext./25 supermans

As Rx
26:08

"Michael"

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

21:57
------------------------------------------
Compare to 080313

22:49

bw 150 age 39
as rx'd
24:47

M/20/147/5'8"
3 Rounds:
400 M
10 Back Extensions
20 Sit Ups

Time:14:23

RE GHD sit ups: does anyone else get lower back pain on the way down? The sit up portion of this movement is not hard for me, but at the bottom of the moevment, my lower pack gets a bad pinch, near my spine.

Also: Is anyone going to the O lift seminar in Portland?

We have OHS 7x3 at HEL tonight, and I'm resting my shoulder. I'll be thinking of a arm-free wod to replace it with. Have a great Friday!

M/41/73.5"/176 lbs

WOD: "Michael"
26:53
Running on treadmill, no incline. Situps on inclined bench.

After crowing yesterday about how I always beat my last time on a WOD, I did worse this time than last by 4 minutes. I couldn't even do unbroken sets of back extensions, usually easy for me. WTF? Guess you can't be 100% every day.

OOOOOOOOOOOOOOoooooooooooooooohhhhhhhhhh snap! Kaysville cert tomorrow is going to be OFF THE CHAIN! Can't wait! I am looking forward to meeting everyone there and gettin' learned. CrossFit is the greatest thing on planet earth!

3...2...1... get some!

28/M/205

3 rounds CFWU - SU and Back Extensions + HSPU

AS RX'd - ~25 min

Dying!

f/35/5'7/153
24:38
800s on tread, back extensions on 45 deg hyper extension machine, sit-ups on 45 deg decline bench

dsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsds

41 M 190#

Had to adjust the WOD in place of "Micheal"

Warm up: Jog to the hill
2 hill sprints (about 35m long)
1 lunge walk up hill forward
1 lunge walk up hill backward
2 hills side lunge up hill
10 back extensions (supermans) between each hill last set 2 min leg lifts and flutter kicks
1 bear crawl up hill
1 inchworm up hill
2 hill sprints
4 15% decline 60m sprints (overspeed training)
Cool down: jog back to the truck

Total time 35 min.

dsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsds

28:27

17 seconds slower than last time...however this time I did GHD sit-ups so I think it makes up for the time.

31/m/190

as rx'd

19:49

32/F/5'10"/155#

My 8th 'Michael;' finally got under 23 minutes!

Outside runs; GHD sit-ups/back extensions
22:46 (PR by 24 seconds)

modified Michael

1600 m run, 50 situps (unanchored), 25 unweighted good mornings, 25 supermans

2x 800 m run, 50 situps (unanchored), 25 unweighted good mornings, 25 supermans

27:18, first 1600 m was sub 7:00

As far as the GHD vs. regular situps....I am relatively new to CrossFit, but in my opinion it is a regime of nuance and subtlety. If the workout called for GHD situps, it would very clearly state that. Thus, if its not there, do regular situps. Similar to "cleans" v. "power cleans" or "squats" v. "overhead squats". Follow the workout to the letter and you can't go wrong.

I'll have to dig up my last "Michael", but I felt like I was much slower this time :0(

24:27

F/115#/33

29/m/210

as rx'd

19:33

wu 2x15 squats and ring dips

Michael as rx'd: ghd sit ups and back ext.
26:01

18:18 as rxed
this was a hard week.

18:40 (PR)

With 45# Good Mornings for Back Extensions. I had to slow a bit on the GMs because of exertional headaches. Gotta stay loose! Glad its a rest day tomorrow!

22:24 (PR)

Sub'd Back Extenstions with 45# Barbell Good Mornings

Still recovering from the wisdom teeth surgery. Had to go back today and get more stitches put in, one hole didnt clot right. Hopefully I'll be able to get back to the routine here soon. Just have to let these things heal up enough that when my heart rate gets up it wont blow out the scabs. Seemed like a good 3 days though.

23:41

CFWU-minus sit ups and extentions. 10 pu's @ 30

Forgot to start my timer again... between 28 and 30 minutes I think.
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

"Michael" as rx'd

20:50
PR by 3:20

Well this is the first crossfit WOD I have ever done! I have just had a baby 5 and a half months ago and have decided to get fit. I did a bit of preliminary Pilates training the last few months. (The hard core type- Peak Pilates)
Anyway my time was 28 min 52 sec.
Wahoo!

#93 Nice time Laura~

41yo/f/155#(haven't weighed in in a while)
lisaq wu x 1, core perfo movement prep
Michael 24:13
(1st time run outside vs. treadmill)
800m run(400m uphill, 400 downhill)
50 hug a twinkie on 23" plyo box
50 ab mat unanchored frog leg situps
core perfor regen

CFWU
Burgener WU

As Rx'd (unanchored sip-ups)
35:32

15 min jump-rope warm down.

29/M/180
as RX'd 32:33
The whole second round after back extensions and situps holy crap it sucked. I think this was my second time attempting Michael, have alot of room for improvement.

Situps on slant board
23:20

34/M/77kg

20:44

M/46/6' 216

33:15

52/m/195
CFWUx3

33:26 ran on treadmill at 0% incline

CFWUx2

Michael as rx'd
Run on treadmill, pace 8.2, 8.0 and varied

22:03 pr by almost a minute

rx'd as rx'd
22:33

Recovering from a stomach bug. Finally able to eat a little bit of oatmeal. No working out for me. Huge bummer :(

My mom was on the phone and said - drink some ginger ale.
me: Sugar! don't have it.

Toast?
Me: Bread!!?? Don't have it.

Crackers.
Me: don't have it.

lol, veggies, fruit, meat, nuts & seeds. that's all I got.

Today is rest day #4. To date, the longest I have EVER taken off in a row.
Erin

#85 leslie ap-

where do you see the info for an o-lifting seminar in portland? i'm in seattle and would be interested in attending, but only see seminars listed in california.

resting today. trying out mon-thurs on, fri- off, sat-on, sun-off. legs are fried from those squat cleans.

pat- nice job with that c+j you badass!

29/M/180

21:59, inclusive of time for some equipment malfuntions and adjustments (read crappy bench & weighted dresser for GHD).

#85 leslie ap-

where do you see the info for an o-lifting seminar in portland? i'm in seattle and would be interested in attending, but only see seminars listed in california.

resting today. trying out mon-thurs on, fri- off, sat-on, sun-off. legs are fried from those squat cleans.

pat- nice job with that c+j you badass!

48/f/5'9"/140
as rx'd
20:38
cake

Got my first dead hang pull-up today too!

29/5'10"/200

as rx'd
28:51
I tried to conserve cause I thought it was five rounds. I'm gonna kill this one next time.

29 days til the wedding!

#29 WES RE: FALSE GRIP

I struggled with muscleups for a long time, despite being strong enough to do them, because wrist injuries prevent me from using a false grip. I kept trying to learn it, to no avail.

One day I said screw it, did a muscleup with a regular grip, and have not looked back. I wouldn't know how to compare regular grip to a false grip, but muscleups are in fact quite achievable with a regular grip. Gymnasts won't even score points if they use a false grip anymore.

Good luck!

A HEEEYUGE thank you to 7th group for having us out and thanks to the rest of the HQ team.

Side Note-Where else beside North Carolina can you have Waffle House for breakfast and kick-ass Thai food for dinner?!!

Crossfit Newport Beach - Genetic Potential.

Today we did 21-15-9 of:

KB snatches (1 pood)
pull-ups

8:18

Next time I'm going to use 1.5 pood.

Great workout!

"Michael" as Rx:d

Burgener wu.

21m12s

Love it!

18:44
But I sub'd supermans for back extensions and did "regular" situps (90-degree legs, no foot restraint) so I'm not sure what impact that would have had on my time. Great workout. I'm still hacking...

#123 Robb
Here in Atlanta (home of Waffle House). There's a Waffle House on every corner and a Thai restaurant on every third corner.

It is so nice having my own GHD!! Back ext. on GHD, sit up on AB mat with feet anchored.

16:14

Erin (#115), I feel for you, girl. Have you chicken or brown rice? Scrambled eggs might be o.k., too. Hope you feel better soon!

WU
.5 mi walk on tread
WOD
23:23

as rx'd

26:20

lovin' it!

M/35/5'10/158
19:45
0 incline TM set at 9 MPH
45-degree back ext
Anchored situps (did not swing arms).

Phil 16:05
Pat 16:25
TJ 22:30

We learned MB Cleans in our personal training session this morning. We finished with a modifield L'il Phoebe. Time of 14:46 for me.

18:02
800m runs
good mornings w/ 25lb bumper plate
anchored sit-ups with ab mat

I have a Iraq Crossfit pic that I want to post. I have no idea how to do that or who to talk to about getting it posted. If you have any info please contact me at sragratson@hotmail.com
thanks Grat

777777777777777777777777777777777777777
777777777777777777777777777777777777777

28:40

4:20 improvement over last time

777777777777777777777777777777777777777
777777777777777777777777777777777777777

3 rounds:
2 laps around house perimeter (estimate 600meterish)
15 Supermans
20 Knees to Elbows

28:40ish (clock was on computer in house, so I had to run inside to shut off)

Also, was barefoot

23/m/195
24:01

Forgot to time, first michael
subbed 800meter erg pieces avg 3:08 per piece
did classic military situps with feet braced
did supermen on the floor
50/M/265 lb! first week on xfit and liking it

34 M 195

As Rx'ed

26:25

No Michael today, as training to do a 800m indoor race next weekend.
am wod-21,18,15,12,9,6,3 rep rds of:
pull ups
1.5 pood KB swings
8:08
pm wod- 10 - 200m to 300m sprints on indoor track with 2-3 min. rest

16:15

32M/82kg

as rx'd
back extensions on swiss ball.

19:45

I notice that the video shows GHDs, and many of you say you are doing GHDs, but the description just says sit ups. What is the actual RX?

Thanks

27/m/5'10"/151

23:08 (PR by 4:06 from 03/13/08)

800-m runs on a 1/9-mi track
supermans subbed for BEs
DB-anchored situps

Intensity down a notch, likely due to tiredness from first two days of cycle, but still a decent improvement. Getting better at pacing on runs. Thanks CF!

32/m/210/6'5"

20:12 PR by 1:31

Very happy to beat my PR by quite a bit but also damn frustrated I didn't get under 20:00 which was my goal. Hit a wall on last 25 situps, had a minute to do them and could not get it done...damn! On the other hand, it is almost a 9 minute improvement from my first Michael, May 22, 2007.

27/f/125/5'6

24:21

Last time I did this with Supermans and I felt like those were way easier. My back is super tight now but I'm excited knowing that I pushed it.

I missed yesterday's workout so I'll be doing that later today!!

9:13

39/m/6'3/230
As Rx'd
26:28

Male 46 years 6'4" /234lbs

24:20 as rx'd

M27/185/69

16:56 as rx'd and a PR.

#144 - AT and all that keep asking

Please see:

http://www.crossfit.com/cf-info/faq.html#Exercises10

19:41, :55 better than last time....

SU's - feet anchored, abmat

I struggle with this one - it hits all of my weak points.

23/m/175

Scaled to:
Three rounds for time of:
150 jump ropes
20 Back Extensions
20 GHSUs

15:10

GHSUs are definitely the limiting factor here, I have to break them into sets of 5.

M/43/6'1"/165

Runs on treadmill, set to 1% incline.

Second try at Michael, first time doing it with GHD situps.

26:40, 20 seconds better than last time w/ regular situps. Was hoping to go sub-25, but it didn't happen. Next time this shows up, I really want to run on a track and then compare times.

31/m/5'9"/185

Treadmill
back ext on swiss ball
su on decline bench, approx(30-40%)decline

cant imagine it on GHD, but I need to find one and try it for sure...

Time: 24:12

51/M/202

22:05, working on sub 20 one of these days.

As rx'd 35:00....wow I didn't know I was this out of shape. I can't wait to see where I'm at 6 months from now.

35M/5'7''/160

Hey Gang. I am stuck traveling a ton, stuck in Hotel rooms most of the time. About all I can bring with me is a jump rope. I would love to hear your favorite crossfit workouts that you have thought up for the road. I do find the occasional YMCA, but I'm usually back at the room by 7 or 8pm at night with no car. I want to see what all of you have come up with for staying in crossfit shape while out on the road. Here's one of my favorites:
5 rounds for time
50 squats
25 pushups
25 situps
10 HSPUs

17:27 last time 20:01

m/31/180

it was so nice here in Texas I had to design a course outside the gym. I think my course was a little farther than 800m but who care it was so nice out. Back extension are definitely a weakness.

Rx'd 22:37

CFWU,BWUX3

modified michael due to travel. treadmill at 9.2-10.0, regular situps and then supermans. around 17 min. unbroken on su and supermans. no stopwatch today.

25:43

slow on the run lately

25/F/132/5'8

23:38

24/M/158/6'1

As Rx'd

17:07

ran outside

20/m/5'10/160

As rx'd 21:43

ran outside

29/f/110
28:30 as rx'd

21.m.134.66"

as rx'd
Avg running speed 9 mph
Sit-ups were Glute-Ham Sit-Ups

36:30:20

Hurt my back last week on the 1-1-1-1-1-1-1 Deadlifts....still hurting and not able to work out hard....I iced a ton and then used a hot pack and took hella ibuprofen....any suggestions to get me back to 100% faster?

M/28/270#

36:10

First Hero workout and it kicked my butt. Total respect for the men and women of spec ops.

24yo/M/5'8"/130lb

did sit-ups before back ext. otherwise as rx'd.

24:50

#41

Sean, you can find some links to workout charts in the FAQ under "How about a worksheet to track my performance":
http://www.crossfit.com/cf-info/faq.html#WOD5

-----
WOD: 22:00 (first time)

as rx'd
30:00

As Rx'd, but ran out of time and didn't finish the 3rd round.

27 minutes
Missed the last 50 situps and last 50 back extensions. I did all 3 runs.

30/m/200

as rx'd
21:51 (pr)

44/m/156

Treadmill at 8mph (7:30 pace), anchored Abmat sit-ups, roman chair extensions. All unbroken.

19:39 PR

chris henderson #148: did you know it was three rounds?

group workout
we did Helen

9:43 pr

Ft. Bragg Special Forces: THANK YOU!!

You and your predecessors continue to set the bar higher and higher for us as citizen-soldiers *AND Crossfit'ers* with your dedication to our country and each other!

A THOUSAND THANK YOU'S!!
hoo-ha!

37/m/175/6'2

Treadmill
as rx'd with GH sit ups.

27.37.

I'm guessing those median times must be for sit ups on the ground. Those glue ham's added a whole new world of hurt to this WOD.

At least I got to beat Ichiiwa for the first (and probably last) time.

as rx'd. Time 17:40. PR by over 3 minutes. feet anchored for situps. had to run this on the road...track was busy. I am concerned I may have run a bit short of 800m each time, but am very happy with my time.

44/m/195/5'9"

Subbed 45#barbell Good Mornings for back extensions. Thought we were doing 800m, but checked on gmap this p.m. and found they were only 430m. Oops. 2 laps next time.

28:42

couldn't get a good rythm on anything this morning.

30:56.

Too nice outside to head indoors, so I made one up in the spirit of Crossfit thanks to a park with a lot of benches:

Run 5 min
15 park bench box jumps
15 park bench dips
15 pushups

Did that for about an hour.

One thing that Crossfit teaches you--beyond how out of shape you are--is not to give a s--t what people think of you since you look insane doing most of these workouts!

Michael as rx'd 16:35 (PR).

Michael (anchored abmat situps)
31:37 as Rx'd
toebud

#159

Someone on here gave the idea that I like (or hate when doing it)

prison burpees. 20, pace across room, 19, pace, 18, pace, etc. down to 1. It's a lot worse than it sounds...but a great workout from the comfort of your hotel room.

Time: 21:31

I took a Swiss ball to the track (possibly looking somewhat ridiculous) and did back extensions off it with my feet hooked under a bench, arms at my chest. Did the situps on the ground, unanchored. You run pretty funny when your hamstrings and core are fried, I think that's the "lesson" of the WOD.

29/M/186

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

Runs on treadmill . . . didnt time but it took quite a while.

M/24/175

As Rx'd

20:02

rx'd 16:44

22:14 rowing instead of running b/c I am in a walking cast ("the boot"). Took 2:15 off my last time which was a month ago (also in "the boot").

m/24/6'1/225

"Good Morning Michael"
(Nowhere to do Back Extensions so I had to sub 45# Good Mornings)

34:28

19:54
supermans

#159 Jeff4jcs

Go to the link on my post and look in the folder CrossFit PT. I have a 3 page word doc full of stuff you can do without equipment that I got off one of the links here. Document is called "PT without Equipment". I think the list originated from Eva T's workouts but I can't remember.

Prison Burpees are the bomb if you want some respect in the yard! 20-1

45/m/70 kg
3xCFWU
"Michael" as rx'd, with treadmill
27:18, last time was 28:33

If crossfits philosophy is on variation and intensity. Then I can't feel bad skipping today because I have to enjoy my new found fitness out there on this beautiful day.

bwt:151

as rx'd (abmat)... 15:42 (pr)

25m/5'10/140

I shaved over 5 minutes off of my first ever Michael time. 24:24

Jeff @ home
Unanchored abmat sit ups
Runs outside
18:22

Charity-
800's outside (rainy and some snow!!!)
50 GHD BE's
25 GHD SU's
25 UA Abmat SU's
20:01 (19:32)

Jodi (F/29/108)
Mobility Drills

Notes: subbed Back Extensions with 20 pound medicine ball good mornings

Time: 21:33 (PR by 27 seconds and that's with the 20 pound ball...I normally just use a broomstick ;))

800 on SMC Track \
20 Box jumps 32" -- X3 20:41.77
50 Sit ups /

23:44 as rx'ed

29 yom, 180 lbs

26:08 (pr) as rx'd

46/m/185
Did Elizabeth
and now Micheal in same session
First time Here goes

Oh, man horrible calf cramps on 800 m run
Couldn't do them
Someone give me some tips on this
After every workout I get horrible forearm cramps and now calf and hammie cramps. Is it a hydration thing?

Will do Micheal tom.

21/m/180
As Rx'd
27:59 PR

First time runnin outside. Sit ups=easy
Back Extensions=not so easy

Me: 41yo/M/5'10"/180lbs

Warm Up: Elizabeth (10:17) and a half dozen Muscle Ups

WOD: Michael 24:43

800 Meter Run: subbed 900 meter run

50 Back Extensions: 1st set: 25,15,10 2nd set: 35,15 3rd set: 40,10

Sit Ups: Un-anchored All sets unbroken

The run had to be longer because the back extension chair is about 75 meters from the track making the run a little over 900 meters. The back extensions got easier on each set, weird but I'll take it. The sit ups just take awhile because of the cycle time when there un-anchored. A fun one :>)

My wife Lysa and I saw yet another crossfitter at the gym today, it was great to meet you Carlston. We worked on his bar muscle ups. Carlston, you are so close to getting one, I think you'll have it in less than a month :>)

Have Fun, Train Hard,

Billy

Time=26:35

Quick question for anyone who feels up to answering. Why is it, that we never see stretching or flexibility exercise, when flexibility is one of the 10 attributes of 'Broad, General, Inclusive Fitness?'

Jeff in VA John in NY
Jeff 48/70"/190
Michael
Subbed 15" GM for BE
11 Sec better than last time....I don't have his email here at this site

John 48/68"/160
Been doing all kinds of running lately in an effort to adhere to Docs orders & still do something WOD worthy. Went back to the beginning of the archives searching for something different....VERY interesting reading if you've never checked it out. Anyway, found this from
11 April 04:
7 rounds for time
65# GM x 21
60 sec L sit
Did the GM's without a hitch. L sits a very different story. Started with 20 of work followed by 10 sec of rest for 3 cycles per round. That lasted till the second round, then had to change it to 15 sec work/rest for 4 cycles per round. By round 5 L sits were V sits and by the last round they were U sits. Ouch.

Anthony (M/29/170)

17:55 (PR)

m29/6'2"/200

17:38 all on GHD(Sit-ups just below para)

as Rx'd Michael

28:21 (PR)

We used the treadmill. Rainy windy and cold in NE

23:55

Michial as rx'ed
29/m/5'9"/190#
23:36 boo

29/f/5'9/135

Michael
3 rounds
Run 400m
25 back extensions
25 anchored situps

16:42

23/m/6'2"/220#

as Rx'd

23:02

may have done a extra lap on the 3rd round, better to do more then less

what a bag drive, three bench marks in a row, my legs are hurtin, not to mention this is the week i decided to opt for bycycle transportartion due to rising gas prices, ah well chimo

M/48/150

Did "Nancy" ystd so will postpone "Michael" for a couple of days--it's a good Monday pre-work WOD for me.

Did instead "Christine"
3 rounds for time:
500M Row
BW DL 12 Reps
20" Box Jump 21 Reps

17:07

Need to move rower to platform area. Should get me under 16:00 just by lowering transition time.

Spider Chick, you rock!

Have Fun, Train Hard,

Billy

25/f/5'2/131# (oy, shouldn't have had that bottle of Liquid Sunshine Beer last nite)

breakfast: run 35 minutes = 4.66 miles

cfwu

WOD: "Michael"
3 rounds for time of
800m run
50 x back extensions
50 x anchored sit-ups

time = 19:15

post: "Diane" with the supposed women's rx'd weight of 155# deadlifts
time = 7 minutes
hspus were tough today. herpaps feelin yesterday's ring dips. deadlifts were broken up more too. midline stability much harder to maintain after being fatigued from Michael.

800 meter run
abmat sit-ups
back extentions on the ham-glute developer

29:43

22:33

Sub'd back extensions with romanian deadlifts holding a cider block. Did sit-ups in the grass

As rx'd: 26 mins. give or take some seconds (no stop watch)

Treadmill :-(
Stability ball back extensions, feet tucked under DB rack (kinda slow - L2 injury)
regular ole sit up

Strange WOD, I feel like I did something. Maybe I shoulda run faster.......of course

20/m/150

As rx'd

22:07

28/m/188

19:33 (PR by 1:29)

.5 mile runs on treadmill at .5 incline. anchored sit-ups. GHD raises.

wrong....feel like I did something wrong.

I guess that's why there's the "preview" button

CFWU x3

WOD
:21::56

Went w/GHD sit-ups instead of feet anchored w/hands behind the head. Still unable to go sub :20 doing GHD's.

Get some, Go again!

pre: 2/3 Grace 4m20s
post: cool down and some G2

time for 2/3 Michael 11m40s

M/36/6'0"/170
Michael as rx'd
18:41

oops meant 2/3 Elizabeth 4m20s

On Monday I got hit by a delivery truck while riding my bicycle to work. Healing from a broken foot, 2 broken fingers...

50 unanchored situps, w/abmat
50 Supermans

3 rounds in 8:57

everything unbroken. This wod is way easier without the 800's. :)

Did this at the station. Had to hop to over an electric fence 4 times during the run. felt like parkour!! 17:07 as Rx. PR!

XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX

Michael as rx'd.

20:35

XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX

M/25/5'9"/160

Michael as RXed
*Yukon GHD*
*Unachored Situps w/ Arms Across Chest*

22:35

M/40/195

Back extensions over side of bench, with legs under smith bar.
sit ups on floor with feet under a bar
ran 800M as rx'd

38:00

20:35

29/m/178

First time doing Michael with sit-ups and back ext. on GHD. My time went up a few minutes. Ab's and lower back are toast. Good thing tomorrow is a rest day.

23:23

cfwu x 1

"Michael"[rows a boat]
3 rounds:
1000m row
50BE
50SU

time: 21:19

post: 15 x box jump 24"

Navy PRT

92 - Situps
73 - Pushups
9:50 1.5 mile

Then I played soccer for an hour.

Too nice to be inside on GHD. MURPH instead

29:23 PR*

shaved 4 minutes off last time... felt too fast to be honest so I measured out my 1mi. Turned out to actually be .9-.95mi range each way, "unofficial sub-30 club"... damn

I'll get it for real next time.

S/F

#238

Cindy style pull/push/squats, took 17 minutes

M/29/170/5'8"

Believe it or not after CrossFittin' for almost 2 years, I actually did the 800m run outside...exact distance. Every other time was on the stupid treadmill. So with that said, what I thought was a consitent sub-20 min Michael, actually turned into:

As Rx'd:

23:42

38M/175

subbed the road bike/trainer and did 2 mile intervals. Tension set high and used 39x15, averaging 19 mph. Transitioned out of my cycling shoes and subbed in good mornings with the oly bar. Anchored, incline sit ups.

31:34

2 mile intervals averaged 6 and a half minutes and jacked the heart rate.

Stay Safe All

M/22/6'1/185

"Michael"

subbed: 800m rows for runs (Damper 10)
GHD for all situps and BE's

40:59

real slow but kept the intensity down a bit because I really wanted to finish all the situps and BE's on the GHD.

24 min. feet anchored situps.

Dale Saran opens Crossfit Veritas in Rhode Island!!

Congrats and best of luck.

20m165

BE done on a swiss ball with my feet under an equipment cage
SU with 30lb dumbbell per foot (wanted to go fast, I'll drop the weight next time)

18:01.47 (a pr but I wanted sub 18 - next time!!)
Get some!

29/M/160
as Rx'd
28:06

29/M/160
as Rx'd
28:06

As Rx'd sore ankles

29:56

43.40
First time at it again in about 3 weeks. Maybe that is why my time is so slow. ghd on the ball with feet hooked. Focused on my form on the situps and back extensions. Ran @ 8.0/ 7.30 pace.

45/M/6'/180

TIME: 15:47 AS RX'D FELT STRONG AND FAST TODAY.

GLAD THIS WAS ONLY 3 ROUNDS. DRILLING ALL DAY!

GETTING READY TO TAKE THE PUMP OPERATOR TEST. THIS WILL MAKE ME THE PINCH HITTER ENGINEER ON SHIFT.
BIG STEP! FAILURES NOT AN OPTION.

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

um
33/m/200
43:00

apft yesterday... blah blah ... excuse...excuse.

28/m/165

lost to steyd. nuff said.

"Michael"

sub: Stairmaster 1/2 mile
Hperextensions on swiss ball
Sit ups on bosu ball

20:14

28/m/6'/220

26:46

Supermans instead of back extensions.

Did some posterior chain and leg stuff today. Heavy good mornings, high bench step-downs, GH raises and TGUs. Did an 88lb barbell TGU once (up and down) with my left hand and almost got all the way up and down with the right hand but lost it near the end. Weird considering I'm right hand dominant...

25M/6'6"/245lbs

As rx'd on treadmill: 16:28

M/30/155

Time: 23:45, treadmill

080313 time was 26:20, so PR by 2:35!

1st round:
No breaks, ran @ 8.5

2nd round:
Ran @ 8.5
Broke extensions to 25/25
Broke situps to 25/15/10

3rd round:
Ran @ 8.5 for 2:30
Ran @ 7.5 for remainder
Broke extensions to 25/15/10
Broke situps to 15/then groups of 5-10

MBK

31/m/171

20:30. Ran on base track, subbed supermans for back extensions.

31/m/171

20:30. Ran on base track, subbed supermans for back extensions.

21:30

as rx'd

#148 TIME=9:13

BULL SH*T

STOP LYING

35 M 165#

"Michael"

As rx'd (had to use a treadmill)

21:36

Skipped workout for wall climbing and mountain biking.

WU: x-c run a few miles
WOD: run .6, didn't record time

31/M/177

as Rx'd: 22:52(PR)
Last time 29:00

-m

30:14 (PR by 3:14)

30:14 (PR by 3:17)

37M/5'10"/163.5#

As Rx: 21:17.

13 seconds faster than last time.

27/m/170

45# good mornings, abmat sit-ups

25:29

As Rx'ed

Run on a Tredmill

Time: 19:17

Great Hero WOD,

Train Strong!

23:59, had to do 800's on elliptical due to bum knee still, definitely slows down the time.

M/27/209

as rx'd: 26'07

Three rounds of running:
1. 3'05
2.~3'05
3. 3'00

23yom/6'2"/220

did GHDS inplace of situps

25:48

ran outside for first time instead of using treadmill, uneven ground cutting through yards made it a hell of alot more exciting than a treadmill or indoor track

23yom/6'2"/220

did GHDS in place of situps

25:48

ran outside for the first time on this wod. running on uneven hilly ground and cutting through yards made this wod a hell of alot more fun than a treadmill or indoor track...

29:10 - been sick for 3 weeks - 1st wod back

Previous = 26:48
Previous = 30:33
Previous = 28:32
Previous = 26:06
Previous = 30:25
Previous = 29:00
Previous = 32:42

CFWUx2 (worked out during lunch so short on time)
30:46

37/m/235

You gotta start somewhere.

34:40

10 minute 16k kb jerk set - 103L/104R. Hand switch at 5 minutes.

15 minute break.

10 minute 16k kb snatch set - 100L/101R. Hand switch at 5 minutes. Barely made 20 rpm; shoulders fatigued from jerk set.

20 minute break.

WOD - 18:14. 800 meter rows (I can run 800 meters faster than I can row the same), back extensions and anchored situps.

Michael w/ 1st set of sit ups on GHD to parallel, 2nd on AbMat w/ unanchored feet, 3rd on GHD w/ full ROM in 29:19. I was on pace for a PR, until I had to stop and console my boy when he tripped and scraped his knee. Good check on my priorities!

back ext's on ghd
abmat situps

9/19/07 - 42:50
1/14/08 - 43:32
3/13/08 - 31:00

Today - 30:19

25/Male/6'5"/215#
WOD as Rx'd
21:00

Male/5'8"/185lbs/20yrs

25.11
as RX'ed

Ran up hill think i could have done better

no excuses, just results

as rxd
34 minutes, fighting off a cold.

Michael - as Rx'd: 18:14. PR by 41 sec.

As rx'd, 25:22

Can't seem to find the last time I did this, but for some reason 26:13 sticks in my mind as my PR. Blew thru the situps w/o any problem w/o stopping each time, which I think was the difference.

Just got back from massage. Told not to run.
Excuses!

#278 Kelly Moore

Once again, I am utterly amazed at your performance!

24:55

9.0 on treadmill

M/19/188/5'6"
As rx'd: 23:24

Better than expected. However, I have been informed that kipping situps (slight lift of hips) are illegal. I always thought this was fine...any "official" ruling?

Congratulations DALE! Good for you!

WesinSOCAL #29: It was that much easier for me THIS time. I've been having issues with my MUs since the first time I got one. Some days I have it and others I just can't get it. I think it's a strength issue.

I was able to get the MU last night because because I can kip extra hard into it when I'm holding on for dear life. And it's more of a regular kip like I would do on a bar than the MU kip which I haven't really mastered yet. I've been practicing my ring pull-ups with a hard kip since we don't have a pull-up bar in BK just yet

Has someone showed you the right way to use a false grip? It could be that you're just a little off with it. There must be some reason that CrossFit teaches the false grip. It seems to work for most people including me. But it doesn't have to work for everyone. Give the no false grip a shot and see if it works!

The biggest problem for me has been pushing out of the dip. I tried Jon Gilsons tip of pushing forward and up. It helped a lot. Thanks Jon!

Late Workout after 12 hour watch.
As RX'd, 22'30".

18:51 as rx'd (pr by 7 seconds)

Run 800m
GHD B.E.
Ab Mat Sit-ups

34:19

Full GHD situps

35 y/o male, 145#, 5'8"

WOD as described. 28:09

Did this today. Had been steadily decreasing times to about 23 min. But today added 10 lbs to sit ups and back ext...back up to 28 minutes and brutal!

today's workout did not look like fun.. which makes it worth it in the end.

"michael"
as rx'd

18:06
i like the running wods!

good job whisky with the new PR.

21:44 as rx'd

M/33/170

As rx'd

22:18

David
M - 32 - 5'10" - 175 BW

CFWU x 2 x 15

WOD as rx'd: 26:28.79 - PR

WOD History:

070325 - 35 m 11 s
070419 - 32 m 24 s
070523 - 37 m 21 s
070819 - 53 m 08 s

Notes: PR by 6 minutes 52 sec! I haven't completed Michael in a long time (on 080313 I subbed rows for the runs) so I am definitely pleased to smoke my old PR.

Quote from my 070419 notes (almost a year to the day): "Who knows, maybe I'll be sub 30 minutes one day."

Awesome...

Next goals - sub 25 and then one day sub 20!

Today was my first WOD.

I know that doing 150 Back Extensions is well beyond my abilities, so I scaled that back to 3 rounds of 25. Everything else was done as prescribed. I chose to do swiss ball crunches as my sit-ups.

I finished in 22 minutes. It would have been a lot faster, but I was running on a treadmill, and had to run across the gym to get to the swiss ball and back extensions. It felt good, and was a draining challange, but I had more in me when I was done, so I added some leg workouts too.

3 x 20 x 24in Box jumps
3 x 20 x Air Squats.

I am going to be sore this weekend, but I feel alive. I was sweating, swearing, and drained by the workout. It is 3 hours later, and I feel great!

40/m/194#/73"

21:38
(Picked up .24)
Next time: sub 20 (i hope)

m/28/5'11"/185 lbs

Subbed 65lb good mornings for back ext

22:14

32/M/182/6’00”
“Michael”
3rds for time:
Run 800m
30 GHD Back Extensions
30 Sit-ups (GHD)

Outdoor run. Sit-ups and back extensions all on GHD. 39:01

GHD sit-ups increase the time on this one exponentially over standard anchored sit-ups.

43 m 6' 212#

23:59 last run kills me. first two at 8.5mph
last 7mph.

"Michael"

Feet anchored for situps, Good Mornings for BE's
Time: 17:58, PR by 3:39 from 080313
Splits: 5:48, 5:59, 6:10

Thanks Coach!

21:44 min

had to switch to anchored situps half way through 2nd round. guestimated the 800m also

25/m/6'0"/165#

CFWU x3 (-) back extensions and sit ups (+) 15 push ups per round.

As rx'd:
9 min- 8.5 min- 9.5 min
Total: 28.5 min

First time using GHD for Michael

27.12

080313 was at the track, supermen for extensions, unanchored sit-ups. 15:34

21 male 5'9 159 lbs
as rx'd
19mins 29secs 14..
I feel my cardio and heart growing every workout.. im in my 4th week of pure crossfit and ive never been so strong or fast.

M/52/185

Michael on a boat (Michael row your boat ashore?)
subbed 1000m row for runs, subbed good mornings for 2 rounds of back extensions on account of I really should have done this BEFORE dinner. *Urp*

29 mins

d - 29m/170

20:43
sub'd 53# RDL for BE

24:25 @ 8 mph on t-mill vs
26:02 on t-mill @ 8.1, 8.1, asstd mph 1/9/08
27:56 @ 8.1, 8.1, 7.7 mph 12/3/07
26:32 on t-mill @ 8 mph 10/26/07
26:51 on trdml at 8.5 mph 9/19/07
27:57 anchrd su(2&3),trdml 8,8&5.5,7mph 2/13/07
27:27 on 12/13/06
31:18 on 9/28/06
28:47 on 6/28/06
28:33 on 5/23/06
28:41 on 2/24/06
35:09 on 8/29/05

10 min ellip wu 19/19.

Michael as rxd
21 M/ 5'11" 200lbs
25:01

800m at 10mph pace
50 Roman chair hyperextensions
50 Decline bench situps (straight arms, touch floor and then toes on each one)

34:10

I can feel the sore muscles already, thank god for rest day ;-)

"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
20:37

51/M/150

19:21

Anchored Ab-Mat situps, and supermans. Avg HR168, peak HR 188.

Steve
M/45/174

Can't run
Stair Master on 13 for 5 min for 800 meters
remainder as rx'd

did not time due to Stairmaster but could not finish all back extensions without stopping for breaks.

M/44/5'10"/200

23:48
Abmat situps

20080418 1730
Mod to 3 rds for t of 1km row, 50 Good-Mornings (16kg KB), 50 SU (anchored); t = 26:43 = 9:09 + 9:25 + 8:09

M/37/6'00"/241

32:37

My first...

m/37/6'2"/200

Michael - subbed 1km row for 800m runs, did anchored situps in rnds 1 & 2, and GHD situps in round 3

27:20

46yom/5'10"/195

No Metcon today....

Squats-
135/5 225/5 275/5 325/5 365/5 *easy

A-BP pin presses (bar sits 1" off chest, press each rep from dead stop) Load plus 40lbs of chain- 185/5 195/5 205/5
B-Box jumps with 20lb vest- 30"/5 32"/5 34"/5
C-Ring Rows- bodyweight x 3 x 10

41yom, 5 9, 175#

24:23

pr by 7 minutes. For the last couple of weeks I've been doing situps as a finisher for the purpose of doing better on Michael. Sit-ups just killed me. But it paid off!!!!!

Pretty jazzed.

Have a good weekend, everyone.

35 minutes total
LOVE THIS WOD!

37/m/180/5'9"

AM- WOD Modified: Unanchored ground situps/Toe Touchers, BDU's, Boots, 800s on gravel track
Then Obstacle course

20:06 PR...kind of

PM-
Front Squat Max: 135-185-205-225-245-260PR-270PR
w/clean position, deep

Dead Lift: 8x3 w/1:00 rest
245-260-280-305-305-305-305-315
Dead Lift: 1x50 w/135#

100 Pull ups (5x20) 11:46

46 - 6' - 210#

"Michael"

As RX'd +

24:28

Done at fire station 9. Course includes 6 story parking structure (90' elevation gain) and a full 960 yard run. Ab mat situps 1 1/2 sets due to sharing equipment, others unanchored full range.

M/19/194

Urged it, cant run cause of my toe.

32.25 Had to weave my way through the gym.

M/26/170

As Rx'd

21:38

I have never done Michael before.. sit ups and back extensions on the GHD.

27:39
Oh man is my back ever sore....

26/F/126

I ran out of time at the gym but finished 2 full rounds and 400 meters in the 3rd round.

19:30

Not as RX'd

1 hour 15 mins:
1 hour boxing class
Situps and back exts as RX'd

m/36/187

as rx'd: 30:15 Runs on treadmill (1.0 incline)

I am feeling stronger, but I still think South Beach is messing with me on the runs. (No immediate energy source)

m/200/5'11"

Ran on my street, went something like this.

3/8mi su/be 3/8mi su/be 3/8mi su/be 3/8mi

so, 1.5 mi total
fitness ball back extensions 3 x 50 (broken sets)
anchored bent knee sit ups 3 x 50 (also broken)

sure feeling the hip flexors, need to do different sit ups for desired effect. Felt funny running that third and fourth time with core taxed.

Michael 26:20

after 3 sets of heavy cals for PT and a 2 mile run in 14:07

as rx'd: 28:36-- runs on treadmill

m 28 5' 10" 190

substituted
good mornings w/ 6 foot pvc pipe x50 for extensions
and crunches x50 for situps

20:19

18:25 (PR)

Had to run on the treadmill at the Firehouse.

36yom
5'11"
154lbs

Unanchored sit-ups
Supermans

25:22

Did "Michael" for the first time. Ran on treadmill due to rain and did good mornings in place of back extensions. I wasn't sure how much weight to use so I used 60#. Not too thrilled with my time (30:51) but I guess I have to start somewhere. Still enjoying Crossfit after two weeks of WODs!

Did "Michael" for the first time. Ran on treadmill due to rain and did good mornings in place of back extensions. I wasn't sure how much weight to use so I used 60#. Not too thrilled with my time (30:51) but I guess I have to start somewhere. Still enjoying Crossfit after two weeks of WODs!

"Michael" as rx'ed: 37:32

Man, I'm slow. Had to get the treadmill up to speed and walk across the gym each round, but to be honest I don't think that slowed me down since I was sucking air the whole time anyway.

22/F/170
as rx'd
27:17
last time was 21:22 but i only did 25 sit-ups and back extensions each round

'Michael'

57/M/193 Row 1000m, abmats, good mornings @ 45 lbs. 24:22

47/F/127 Row 1000m, SLDL @ 35 lbs 24:59

Today was my first-ever RXd WOD! I'm slow as hell, partially due to conditioning and partially due to an injured right MCL, but I had a great time.

39:35. Frickin' back extensions will probably lay me up for the rest of the weekend. :-)

I took the run conservatively and had to rest during the second and third cycles of extensions and situps. I should be able to trim at least 3 mins off of this next time by just running harder and eliminating the rest. Obviously, that'll take greater conditioning.

- Mark

20/m/145

Substituted 100 regular sit-ups for the specialized ones. Everything else as rx'd.

~27:00

3 rounds
800m (tracked with my car's odometer!)
50 situps (used something from the chiropractor as an AbMat)
50 Good-Mornings (worth substitute?)

24:11

20/m/168

20:34

22/m/171

As rx'd with incline sit-ups and runs on treadmill.

18:02

HHHHHHHHHHHHHHHHHHHHHHHHHHHHH

28/175
WOD as rx'd

18:24 (pr)

HHHHHHHHHHHHHHHHHHHHHHHHHHHHH

40/m/205

21:18

M/35/140/5'-5"

as rx'd, @ work, runs on treadmill, UA sit-ups, 23:03

48/m/140
treadmill 10.0
ghsu
back ext
23:04

19F/5'6"/124

as rx'd... anchored situps
new to CF; 1st time 'michael'
27:15

40/M/185

CFWU

Treadmill

26:32
3 min 15 seconds faster than last time.

29/M/185

as rx'ed

22:08

F/27/5'8"/168

Finally one I can say "as Rx"

19:57

runs on TM

stretched for wu

No access to a GHD. Subbed Good Mornings with 2 pood KB & did Army sit ups. Very slow on run. Definitely my weakest event.

080418 25:29
080109 39:00 subbed rowing bc of Achilles injury.
071203 ??:?? My first "Michael". Link to WOD is broken?

Took a friend for this workout, both first timers to Michael.

he got 21:05
I got 25:42

Awesome waist-management workout.

M/51/165 Saturday 4/19

WOD: sub'd 1/2 mi. on treadmill for 800 mt., back ext. as rx'd, anchored situps - 31:59 (not 32)

Finished with 3 rds of ring pushups X 10, 35# plate swings X 10

re #358

Last time did Michael in 31:09. Obviously, I'm headed the wrong way....

F/28/5'7''
30:01
good mornings instead of back extensions

slooooow :-) but I still had fun

I'm working my way through the Hero WOD's that I haven't done. I've ran Michael the most so I did Randy instead.

12:23

M/19/194

Urged it, cant run cause of my toe.

32.25 Had to weave my way through the gym.

M/19/194

Urged it, cant run cause of my toe.

32.25 Had to weave my way through the gym.

24:00 Flat, and it almost killed me

cheers

m/41/180

26:38, I ran up and down a hill (fairly steep), anchored situps and used a roman chair.

30/M/140

3x
800m.
50 Back ext.
50 GHD

26:43

m/33/6/215
"Michael"

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

subbed 50 box jumps, 24 inch box, for the run.
Did the sit ups then the back extensions. Subbed in No-momentum situps and toe touches with 45# plate held parallel to the floor. Touched the top of my foot with the flat side of the plate. This place doesn't have a GHD, imagine that. They do have plenty of places to do seated Bi-cep curls.(Yes, that's disdain you smell)
Oh yeah, Time=21:52

35/M/158
19:45 9mph on TM, 45-deg BE and reg anchored situps (no swinging arms)

I have never even seen a GHD in a gym!

26/m/88kg

19:48min

20.12

16:15, subbed 4ct flutter kicks and supermans

m/39/199

as rx'd

19:57

22/M/162
-------------

WOD as Rx'd

Total Time: 19:23mins (PR)

Lost time walking up and downstairs from Cardio area to weight area.

42/170

Left calf still bothering me, subbed 800m rows instead with supermans and anchored situps.

20:24 - Felt pretty good this morning considering that I can't run (at full speed).

warmed up with rope jumps and stretches.

WOD: 20.53

PR is 20.36. Goodmornings for Back extensions..

Scaled down WOD to 600m run, 15 supermans, 25 situps. 3 rounds in 25 mins.

m/41/201

as rx'd:

27:03--terrible cramps in lower back. Oh well, maybe next time.

sub: run 4 min each round. Not sure exact distance, but might be less than 800m. Unweighted good mornings and crunches.

18:33

M/50/6'/195

CFWUx3 no sit ups

scaled as follows- 3 rounds

800m 4:37 1% incline ~6.6mph
15 deadlifts 135#
35 sit ups

time: 27:56

sub: light job 4 min each round no stopping. 25 good mornings and 25 crunches.

17:59

27:16

Subbed 35# KB swings for the back extensions.

As rx´d

22:49

M/39/155

As rx'd

22:45

m/47/179

20K road bike

deadlifts + squats = big ring

will try to get to Michael this evening (Saturday)

22/M/6'1/186

As Rx'd
Runs on treadmill

24:12

man that work out messed me up ... been 2 hours and I still don't feel right whew

Peg legged Michael
Leg still in brace at zero movement so I can't run or use my right leg for BE.

Did 3 rounds of 200 1 leg jump rope and 50 1 leg BE and 50 unanchored abmat situps 1 leg bent and out and the other straight.

18:35 Can really feel my endurance going. It's now been 6 weeks since my knee locked up. Brace comes off in 1 1/2 weeks. I was told I can run in a pool at the 12-16 week point and run straight line at the 16-20 week point. I'm going crazy.

M/23/150

"Michael"
3 rnds
800 m run
50 back ext (makeshift GHD)
50 situps with feet fixed

19:42

WOD scaled to 35 sit-ups and 35 back extensions instead of 50 each.

F'd up on my stopwatch for the first round, but it was ~8 min. 2nd round 9:42, 3rd round 9:55.

Total = ~27:37

Had to do this a day late
21:29 feet anchored. Treadmill between 7 and 8 mph.

"Michael" w/ unanchored sit-ups
19:50

M/24/5'7"/170

As Rx'ed, 17:44

As Rx'd.

Palindromic time:

21:12

23m/66"/160

as rx'd

21:52

I did this yesterday, but haven't had time to post it. I'm definitely gonna enjoy this rest day.

22:17

first time running outside...

used another machine for the last 30 situps...major back pain...

24:15 ran outside, much harder than treadmill!!!

Jim 48/M/160 22:08
Mark 28/M/220 32:41

M/30/200

25:21. Ran outside felt pretty good.

37/m/165

Three rounds for time of:
Run 840 meters
15 Deadlifts, 140# (all the weight I had)
50 Sit-ups
25:30

25:42 as RX.

Inadvertently did the situps before the back extensions.

Only back extensions had broken sets.

First run back since re-injuring knee last year.

Very successful. :)

Ran 8x100 m shuttles on field grass instead of the concrete track.

Did supermans instead of full range back entensions.

Otherwise, as Rx'd.

22:24

22:18

Sub the Back extensions for super man's since the workout was done out doors. Wow, did that ever feel good

22/ m / 230

14:37mins. PR.

Subbed back extension for supermen.

As rx'd

21:11 (only slight improvement over last time, but I'll take it!)

"It's uuugly out there!"

27:45.

Not great by Crossfit standards, but a 20% improvement over my 1st "Michael" WOD, last month. (This is only my 2nd.) Progress!

3 rds:
800m run outside in rain and hail
50 back ext on roman chair
50 "GHD" situps on roman chair, touching floor each rep

26:46 PR

Couldn't leave the house so I subbed skipping for 4 mins. instead of the run, and 45# good mornings for back exts. somewhere around 27 min.s

27/m/175

17:15 (treadmill/roman chair)

4:05 improvement since last iteration

Got this done today.

Total time was 20:30

Did 20 sit ups and 20 good mornings

Time for 800 was ~3:50 on the track

"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)

Done in morning before work

Time: 27.5. Short of old PB by about a minute. My continued strategy was to increase cycle time on the situps and BEs.

M50/170

28:58

subbed 1km row due to april snowstorm
situps were ghd.

19:58, subbed Supermans for Back extensions and ran 1/2 mile on treadmill, sit ups as rx'd

24:38

As Rx'd
23:56

19:08

I was a little slower than the one in Mar. My time was 18:17 then. My ankle is killing me, so I ran the 800's a little slower. The back extensions and S/Us felt good though.

S/F
Katz

decided to work on deadlifts, worked up to 300x5

as rx'd 33min

M 35/225

first time.

runs on treadmill. 6.0/7.0/7.0
back ext. and sit-ups all broken.

29:13

45/f/146 did 1/2 workout,time invalid due to interruptions, but happy because it was all done on GHD machine this time.

35'35" subbing 45# good mornings for back extensions. Went much better than my first Michael where my back was to sore to do the running; I'm glad that CrossFit is making me tangibly more fit.

m/32/164
cfwu x3
26:25 as rx'd.

Age 52/BW 250# Subbed 1000 meter row for runs, otherwise as rx'd = 35:23.

m/42/164

Treadmill - 8.8/8.7/8.7 @ 2%

Good mornings w/ straightbar

20:06

As Rx'd

Rd1: 6:36
Rd2: 6:35
Rd3: 5:59
Total: 19:10 (PR by 2:00)

Ran on treadmill...

oh boy, I did bad thing today...

FrankenMichael

3 rounds
1000m row
50 KB swings (1 1/2 pood)
50 situps

about 25 mins

ouch...

Did this 5 minutes after Elizabeth...

25 min

Bwt:154.5
:23::34
last time Jan 9
Bwt:149.5
:31::03
so my time has improved even with alot of time off
i do show the time off in my weight. will change that!

34:19

full GHD situps

M\43\109

25:28 as Rx'd.

"Michael"

Ran outside, full sit ups, supermans.

20:28 (40 sek faster than last time).

First time as RX'D. Usually I do 35 BE and 35 GHDsit-ups. This time 50 of each in 24:30. Runs on track.

32 yom 250 bwt

bike 9 miles
michael as rx'd
time 28:44 pr by 1:01
bike 9 miles

Skipped workout today, made it up tomorrow...

33/M/185

As Rx'd

19:47 pr
GHD sit ups & back extensions

21:06 using 800M rows in place of running, unanchored situps with knees to side and 9# weighted good mornings.

as rx'd: 19:51

Subbed 25 supermans + 25 good mornings for back extensions

28:43 (PR, but still thought I'd do better)

8:42/9:44/10:17

19:41. Full hip extensions because I used roman chair thingie as there wasn't a full GHD. Trying to just do back extensions on the RC damages the jewels (ahem).

-D.

26:04
ghd sit-ups

As rx'd with GHD situps

35:32

Posterior chain no longer exists

CFWUx3

subbed 1000m row
situps and back extensions on my new GHD (ouch)

30:51

33/M/175

17:34 as Rx'd

PR by 2:03

13:58
w/ 1% incline
extnsns on glut-ham
situps w/ feet anchored

31:15 w/ feet anchored, runs on treadmill

first time doing all the reps! last time i did 35 ext/situps in 20something minutes.

15:50 as Rx'd

34:00

27/m/155

24:20

ran outside

BW 70kg
21.12
800m Treadmill Incline 3 Sp16~14
Glute ham Sit Ups
45 degree BEs

23:43 as rxd.

165/29/m/5.9

EJJJEEEJEJJEEEJEJEJEJEJEJEEEJEJEJJJEJEJEJE
M/34/170
23:09 BACK EXT ON 45 DEGREE MACHINE, ANCHORED SITUPS
BACK SPASMS FORCED ME TO SLOW ON LAST 500 ON TREADMILL NEED TO WORK ON BACK CONDITIONING/ENDURANCE

EJEJJEEEJEJEJEJEJJEEJJEJEJEE
M/34/170
23:09

34.17
23/m/174

40m/190#/5'7"
CFWU

as Rx'd
25 minutes
really didnt push this one. warm up wasnt long enough and felt it in my back pretty early. streched a lot between sets.

46/m/160

at NOLA

3 x 4:00
50 situps
50 pushups

21:57

sub'd 1.5 mile bike

36:28

35/m/5-11/213

CrossFit Snohomish-Trainer *Jeff Vale*
Right hip still painfull-very slow jog
34:14

The Mosul Moose is home!
Michael with my first hangover in a looong time.
27:05. Crappy, but I don't care today!
justin 33/m/215

My fav. WOD

16:25 - 5:27/5:32/5:25

Compare to 16:44

Still hoping to break 15 min but need to get my sit-ups done faster.

ran probably a little longer than 800m each time.
Only did 40 situps the first two sets. Did 50 on the last one
Did 50 good mornings instead of back extensions

Time = 39.40 mins.

M50/195#

Warmup: 2 minutes on Versa Climber + CFWU
WOD: 23:15 as rx'd

Notes: Performed 080421 at Boeing Rec. Ctr. Indoor track 5+1/4 laps = 800M. Run times: 3:16, 3:19, 3:21. New PR (Previous PR- 24:22).

27/6'8"/210

17:26

did worse than last time. Last time 21:20

This time 22:16

My run wasn't good, walked a little in each of the .5 miles. Yesterday did Elizabeth and play soccer so my legs felt pretty weak.

26:30

Apparently I didn't post my last time, but I'm pretty sure I beat it by a solid 5 minutes! My last posted time (Michael before last) was 34:50... so I'm stoked! :)

4/21/08 1st time for Michael

21:28
Ran on track/Army sit-ups/back extention thing
800s were 3:17/3:28/3:27

46/m/185

Need to Beat 31:01
36:21 horrible
Mainly because this is my first Michael with true ground under my feet 800m runs. No more treadmills.

So now I have a new standard I hope to blow away even on the very next Michael.

Terry: yes i did but i accidentally did 200 meter sprints. measured the distance after i saw how different the times were. i felt so stupid

18:18

M/39/185/5'10"

21:01

47/M/215

33:51

30/m/255#

32:55
Back extensions killed me.

Unanchored sit-ups/GHD back ext./run on indoor track

27:34

First time doing it this way.

22:00

as rx'd, GHD situps

29:50

23/m/170

As RX'd (incline sit-ups)

15:15

4/21/08 - 34:28 - As Rx'd; GHD situps. Seemed hard today. Must be the candy and cookies I ate on Saturday.
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

35/m/177

34:58
Did at gym on treadmill at 1.5% incline. Didn't want to run out in the snow.

M 39/6'3/225

Michael:
23:43 not my best time, but this is always a great workout. did this one day late, posted several days late.

M/31/201

Did this right before SP workout. no warmup. core done

<

21:38
sub supermen

<

Three rounds for time of:
Run 800 meters (run was a little over 800 m)
50 Back Extensions (on Swiss ball)
50 Sit-ups (Abmat unanchored)

23:49

Post: 100 double unders

28/F

31:38

25:04

outside!

CFWU +PushUps -SU -BE

WOD as Rx'd 24:27

New PR by 2:20! Woohoo!

800 Splits:
1st 3:15
2nd 3:20
3rd 3:25
Played with weighted Pullups after too...got up to 90#

ran on treadmill at station. First time timing a workout. 31:10. Worked out in morning with not much sleep.

37/m/5'8"/148

wu
400m
3rnds
15x planche pushups,situps,squats
100m sprint

planche work and freestanding hspu's

100 pullups for time
5:40 (first attempt)

Michael as RX'd
18:22

m/21/205
24:32

m/33/222/6"0

did this one at home, running 400M and back. Nothing for back extentions, so I omitted that.

time: 24:04

age 18 bw 170
16:39 as rx'd

22/04/08
First attempt at Michael
22:42
Treadmill (18km/h) (upstairs)
Back extensions and unanchored sit-ups (downstairs)

I was buried under family commitments. One of my favorite workouts, too. As always, my thoughts go out to the McGreevy family.

26:37 as RX'd

12km/hr 800 m X3
35,35 X3
38 minutes

M/38yoa/158lbs.
WOD: as rx'd - 25:40

As Rxd:

22:31

Had to wait for treadmill to get up to speed each time.

25.35 pr'd by 3.21min
Running outside, feels good (as good as running can feel for me:)

39m220

29:45
8.6mph treadmill at 1%, anchored situps

Jennie: 26 F 160 5'9"
"Michael"
SOVN Park
Time= 19 min

20:35 last time
19:00 this time PR

M/27/6'1"/192#
As Rxd 29:27 Cut 8 minutes off of my previous time

Tia 2 rounds other then that as Rxd 33:03 her first WOD!

subbed back extensions with 15.6kg good mornings

24'12" (more than 4 minutes better than previous!)

29/ M/ 68kg/ cf since 1/08

M34/86kg

CFWUx3 -E -S D8, P6

Speed, 12,12,10

38min.

Almost cramped in gluts.

M/28/6'2/195 Martial Artist: TaeKwonDo - 3yrs.

Pre-workout meal: whey, 1 apple

Warm-up:
- 5 minutes on the elliptical

WOD:
- Completed as Rx'd

Time: 30:31
Previous Time: 23:47

Notes:
- I think my time was longer today b/c of not enough rest.
- I also did the back ext. and sit-ups on a GHD. Last time I was at a different gym that does not have a GHD. So I had to subsitute.
- My 800m runs were slow.
- On a positive note, I did complete the WOD as Rx'd. YEAH!!

38/M/180--Syracuse NY

As Rx'd: 15:58 (+0:08 pr)
had to sub good mornings for back X final round...

started off pretty slow
as rx'ed 29:00

Anna: 34:15

as rx'd
32:00

M 35/158 Completed on 23APR08
CFWU 3X15
as rx'd 24:59

27/m/233

Last time: 31:04
This time: 19:16 - decided to go in the morning, less crowd. Only did 400m instead of 800, did about 10 min of agility movements (high knees, butt kicks, karaoke, power skips) afterward.

34:00 even. As Rx'd. Running was slow and the sit-ups towards the end were slow also.

34:00. As Rx'd. Running on treadmill.

M/27/230/6'3

25:57

Feet anchored and elbows to knees.

27YOM
195#
5'10''

Warm-up:
CFWU x 3

WOD As Rx'd:
20.24

This is amazing. Either something is wrong, or I really did just get about 10 minutes faster.

CFWUx3
-800m runs on tmill (0.5 miles; speed=9.3; 6:27/mile)
18:16 (18:20 last time)
-no rest on back ext; 1 or 2 short rests per sit-up rd; dead from "Nancy" yesterday; perfect gym conditions - this time is close to as fast as I can go

Meyer- 25:24
Edler- 25:30
Plunkett- 35:00
Godfrey - 22:44

(done 4/24)
47:37...158/183
All runs on tmill (5.8,5.5,5.3), flat back ext. station, anchored sit-ups on abmat.

M/29/6'1/205

EFX 3 min
situps 50-25-50
back ex 3x25

Total:22 min

m/34/5'9/176

CFWU - 3. Only lower body. Right arm still numb from OHS.

21:27

Dedrick: 23:09

subbed 800m rows

17:27

last time rowing...18:00
last time running...18:36

36/m/148

23:20

slower than my PR (21:02)

can definitely feel not in shape as prior!

43/m/166

24:09

PR by a lot, treadmill 8.7, 8.7, 8.8, sit ups on ground, feet under bar

M/20/6'1''/182

23:45 with treadmill run, 12mph

cfwu x 1
wod sub'd following
runs outside of building
be's and su's on Swiss ball w/ legs anchored on chair
28:33

26/m/5'9"/165lbs
CFWU 3x10 (w/out back extension & situps)
37:29
GHSU & Back Extensions on bench with feet hook under bench

Did 2 rounds.
Gym was crowded and had to wait for equipment.

m/24/152/5'8"

as Rx'd: 21:06 PR! Felt great today even though I felt sluggish pre-workout.

Reluctantly did this one on a treadmill.

WOD as Rxd: 25:50.

As rxd 24:01. 13 sec faster than last time. I need to kick the treadmill up a bit!

M/23/205

On the treadmill, 27:15, as rx'd

m/42/175

measured course at 877 metres with gps watch but others as required...25:46

as rx'd

18:32 PR

ran this on the track....so i know that distance is correct. had to hand assist last group of situps

21:21 and sucking. danke.

40/M/165

warmup: 3 rounds OHS 45#, pullups, dips x10 each

Michael w/
1000m row for run
50 roman chair situps
50 back extensions
39:03
PR by 2:39 with harder situps than last time. I was sure my time would be worse than last, cause after the 2nd round of back ext's my lower back was cramping like crazy on the rower, and that last 1000m took forever. Ow. :)

Thanks for the pain, coach!

F/33/5'2"/113
My all time favorite workout, 18:53 today as rx'd. Last time it was 19:07! I feel that I see times improving consistently with Michael.

m/40/240/6'

As Rx'd
26:12

27/m/168lb

sub back 50 back extensions and situps for 30.

26:27

27/m/167lb

26:23

did 30's instead of 50's

48/m/188lb

28:55 as rx'd

Sweating 30 minutes later, even after a shower. Woo hoo.

29:38

Second time on the new course...

abmat back extensions and situps, feet unanchored

19:40, pr for course (19:15 is overall PR, but all my run courses are slightly off I think)

34 minute ruck run (2 run/2 walk) with 50#

Michael, subbed 3 min of jump-rope for runs
19:12

33/M/170

19:12 as Rx'd

1:35 slower than my PR
Didn't eat breakfast and did the workout before eating lunch.

45/m/200
22:56
800m run
#65 x 50 good morning
50 anchored bent leg situps
last time I did this I substituted 800m row for run, and 45 degree hyper ext for good mornings last time was 32 min

m/ 31/ 6-2/ 245

Subbed supermans for back extensions

23:33