Coach B is the greatest!

Thanks!

Can't wait for my 1st Michael.

Go CF!

if i am running outside on a track...what would be a good sub for back extensions?

(i despise the treadmill)

more GHD's makes me happy. andy now its time to get serious with your GHD setup. bring on the pain

i need to fix my wide landing! perfect timing

:) looking forward to my first comparison! woooooooooooooo

re: #3

I think the subs are good mornings.

Good Luck!

Guess I will sub good morning again...

Karin

just curious what is a good morning?

New to crossfit, does three rounds for time mean that each is for time and we can rest in between or three times as fast as we can total?

Wow this will be my first Michael... Not sure if I should scale it or not...

Ahh... Screw it I will do as rx'd why not...

Wow the cool-aid must be strong today...

#10

Its three rounds time is for total no rest in between..

3 rounds as fast as you can...rest when you finish.

Where is this video from? Which affiliate?

I have to sub good mornings for back extension.

Is there a rx'd weight?

Thanx for the help!

How about subbing for supermans? How long of a hold would compensate for 50 back extensions? Any other ideas would be nice.

I've been on the zone diet and done the WOD's for a couple weeks now and already feel and see a difference! Thank-you CF!

ken c.

thanks. you're the best! :)

Is that form in the pic ok with her knees tracked out past her toes?

I always thought that you werent supposed to go that far. If I am wrong maybe I can increase my numbers. Rob we still on for saturday at CrossFit Morris County?

Mary 10 sets 5 HSPU 10 pistol squats & 10 Pull ups Just missed 11.

Does any one do GHS situps with michael?

If so what is the Rx range of motion hands touching the floor seems strenuouse for sets of 50.

m/173/5'10"/ 28

Brutal! this always kills my back. 3,2,1 go!

what are good mornings? i don't have a machine for back extensions.

Im not tryin to be a jerk Im tryin to better myself as a trainer with what to look for in the movements.

It also looks to me like she maybe be leaning a bit forward with the weight not properly placed over the center of her foot.

Coach,
My bloody hands thank you for this WOD.
Teri

Any other CF'ers here at FT Drum? The few guys I had here hooked on CF like me are now deployed. Feelin' lonely when I'm running from one thing to another for five rounds or hanging my rings from the railings in McGrath Gym. I'd love to find others to train with.

Ava Comment 17

Why are you thanking Ken? I'm the one who "yelled you" up to 10 rounds of Cindy. Ken didn't do anything.

#23 TnT,

I couldn't agree with you more. 135 pull-ups in 9 rounds of Mary did a number on my hands. I was hoping today's workout wouldn't require pulling with the hands.

#14 Matt - this video & photo were taken at the Oly Lifting Cert at One World in Union City CA this past February.

Done at CrossFit SoCal. Great Gym Great People

Clean & Jerk:

105, 115, 120, 125, 130, 135 (got the clean easily but missed the jerk)

I'm getting frustrated. I can clean 145 but my jerk is SO much weaker. I need to close that gap.

Won't be doing the WODs for 3 days--going backpacking--whole family of 6 along with Cub Scouts/Boy Scouts. Hiking 8-10 miles in mountains. Figured out how to carry the baby in a sling on the front and pack on the back. It'll be a great work out. I really think the increase in strength and overall conditioning through CF has allowed the adventure to be feasible!

We'll be laughing on Friday and crying on Saturday. My back thanks you now Coach.
3,2,1....Bust'm

called this one... easy one for me to do when I am the road so this was my plan for tomorrow regardless.

I called this.

I love doing Michael.

This was such a great cycle.

Last time was such a great cycle.

My internal dialogue is becoming external...on the crossfit blog!

I love doing Crossfit, that's why I blog blog blog SPAM SPAM SPAM.

Sweet posting. Can't wait to post some irrelevant stuff tomorrow.

Coach B, I would like to thank you. You are an inspiration to me. But, I don't want to sell anyone else short either. Since I have started CF my life has been a constant positive trip. Yesterday was my 1st official Cindy and I did 20 rounds. I cannot even begin to explain to you the feeling that stayed with me throughout the rest of the day.

When people use the term, "High on Life" i was always like, pssst they are nutty... I AM " High on Crossfit". I wish I could explain to everyone verbally what a life alterng change this has been to me. Unfortunatlly, you have to read my terrible grammar and take it for what it's worth.

My girlfriend and I were chillin together and she kept asking if I was alright because I was, "spacin out" as she so nicely put it. I must have experienced a "runners high" for the rest of the day cuz NOTHING bothered me and i felt totally at ease.

Now that all of you think I am completely nuts I will keep my future posts to a minimum and just record the times. Unless of course I have another out of body experience and feel the need to share...

Again, thank you.

-Bill from NJ

25 miles on the fixed gear this afternoon, two pitchers of black butte porter at the mid-point, (with help) and riding in my first alley cat race this evening...

I may be too old for this stuff, but it's still fun.

Tuesday was 3x2K meters on the model D: 8:14, 8:15, and 8:29.

#3 just sub back ext for supermans. lay on the ground w/ your hands behind your head and lift your upper and lower body off the ground at the same time. this is prolly better than back ext. except crossfit is all about full range of motion.

Wow, Lots of questions this evening, cool

What are Good Mornings? Here's a link: http://youtube.com/watch?v=E3IshlFzKt8

What is a good sub for back extensions: Good Mornings with or without weight or supermans. Here's a link to Supermans: http://www.bodybuilding.com/fun/exercises.php?Name=Superman

How do I time the work out? Start the clock on the first second of the first round and stop the clock when you finish the last rep of the last exercise on the last round. Take as long as you need, your time will just suck.

What is the prescribed weight? Just your body weight baby! That's it :>)

How long would you hold a superman to compensate for 50 back extensions? First of all, Superman would never allow a guy to hold him. Ahhhhh.... click on the link for superman's

Does anyone do GHD's on Michael? Yes, me

What is the range of motion for GHD's for Michael? If you choose to do them, go all the way, full range of motion, hand to the floor, why not, it's free

There ya go, can you tell I subbed all of my carbs this evening for 18oz of red wine :>)

Have Fun, Train Hard,

Billy

FIRE FIRE!!

MISSED A DAY BUT FOR A GOOD CAUSE. FIRE!

I'M ON OUR DEPARTMENTS WILDLAND FIRE HAND CREW. MY JOB IS RUNNING LARGE CHAINSAWS. THIS TIME THOUGH I LIT A LOT OF FIRE. THIS IS REAL FUN!! IT'S ALSO A GOOD CHANGE FROM STATION LIFE.

HARD WORK! IT'S LIKE DOING 10 FRAN WODS IN ONE DAY. THAT'S NO JOKE!

LOOKING FORWARD TO MICHAEL FRIDAY.

ROBERT S.
TUCSON, AZ.

#33

Know what you mean. I was training for the Coure d' alene marathon and screwed up my achilles on an 18 miler. Haven't been able to get out and run since. been pretty bummed to have trained and gotten nowhere but since i'm rambling since starting cf couple weeks ago it has given me "new life" so keep on rockin

Great way to end the cycle!

Can anyone give me any information about CrossFit license plates? How does 321XFIT sound? Will that work?!?! I love it!

#33
Be proud of yourself and keep rockin! The sky's the limit!

Great stuff Billy, Thanks. I get underway tomorrow but will see you soon. Been a little busy with work for the past week and a half.
Does freezing on a pier nearly jackhammering count for a work out? Just kidding. Enjoy the sun.

It is a pleasure to honor a fallen hero.

Remeber DBC KIA 8 June 2006 Iraq.

Cindy 14reps
30 pushups last 1:30
thank you all for your support

HOW LONG IS 800 METERS

Subbed incline situps and supermans. 19:59
Have a good day.

31/6'/218/M

I did michael on 4/18 in 32:32

today 22:54 HOLY CRAP what an improvement!!

i'm a crossfitter for only 6 weeks and still loving it

M/31/6'/218

michael 4/18 32:32

today 22:54 WHAT AN IMPROVEMENT

I'm only a crossfitter for 6 weeks and loving it

Thanks

Crossfit in the news.

http://wweek.com/editorial/3427/10982/#Sidebar

As Rx`d:

22.44 min

16:20 - PR

Anyone doing both CF and Yoga for a while? Would love to get some feedback on how they integrate.

CFWU X # (-BE, -SitU)
17 min 19 sec

BrandX Modified "Michael"
2 rnds
2 min bike ride, 10 BE, 20 SitU
7 min 45 Sec

Total time 25 min 4 sec

I used to do a lot of crossfit and pilates together if that helps (recognise its not yoga). Just got back into crossfit after a layoff, and will be starting pilates again shortly.

In brief, they go together great, especially if you can do the relatively non-taxing pilates on the crossfit days off. Basically, for those us us with less than ideal posture, and alignment (many of us), there are some things which crossfit does not correct - not least its designed as a functional exercise program, not a physical therapy clinic. The two big ones are:

(i) posture - pull-ups are an internal rotator of the shoulders. So an excess of pull-ups will round the shoulders inwards and not outwards. However this is counteracted heavily in crossfit by a strong bias in favor of pulling movements over pushing ones. Which is one of the reasons CF works so well versus the standard bodybuilding protocols, and I also agree with Coach's theory that pull-ups also probably pack a large natural steroidal "wallop". So for people with decent posture already, the excess of pull-ups is no problem, and the various pulling exercises counteract it to a great extent. I do sometimes sub out pull-ups for inverted push-ups with two hands, or with hand at a time (hard). This is an external rotator of the shoulders and leads to a straighter back like all those who do a lot of pure rowing-type exercises.

Pilates has a great focus on posture, as I believe does yoga (correct me if wrong - never done it), and for me it is a GREAT compliment to CF. Posture and postural awareness gets better, as does mobility at the hips.

(ii) unilateral work. Robert Dos Remedios, Dan John, and various other world-class coaches do comment that much of what we do in life is unilateral, such as running (esp. accelerating in sprints, and as a vaguely competitive former sprinter I can attest to the fact that one weaker side impacts not so much your top speed, as it does your initial acceleration) and that strength imbalances are masked, rather than addressed, by a heavy predominance of bilateral exercise. Most of us are stronger, and tighter, on the right side. Addressing the tightness on one side, also impacts the strength imbalances, and again I have found pilates to be superb in addressing tightness in a highly functional way ie. improving strength at the end of range of motion, versus a lot of static stretching (yoga, I believe). Strength at the end of range of motion prevents injuries, and also allows for greater flexibility, as what stops a lot of flexibility is in fact lack of end range strength. See Thomas Kurz's superb website for more details.

Hope that helps. In summary, Crossfit is imho the best fitness system there is, hands down. For those with strength or flexibility imbalances, or postural imperfections pilates 2 x weekly is the perfect compliment.

I was going to take today off because I've got a trail run tomorrow [Ramble 1/2 Marathon in the Uwharrie Natl Forest, anyone else?]....but nah, I think this will work out nicely.

Xfit Rocks.

Hey AlisonNYC,

Are you a full time CrossFit trainer now out in California?

#53

Rock out with your bad self! Posture and alignment are essential, especially with the physical nuklier assult that is CrossFit. I think its good to have a little physical TLC mixed into an agressive fitness protocal, such as CrossFit.

On the Yoga note, there's lots of isometric stretching (think of holding a deep lunge, and the muscular engagement envolved).

Also, great reference with the Thomas Kurtz. I love his stretching book, and have been inspired by him ever since I was a kid in Tae Kwon Do class seeing his splits on chair with a bikini babe sitting on his leg (classic image).

My tattered hands thank you.

What a great workout to do right before heading out to the cert this weekend down at Sonz.

Anyone else going?

Ezekiel Martinez
26/M/150
www.CrossfitCoastal.com

Did heavy Fran instead
135lb thruster
45lb pullups
15,12,9
9:58.......jb

Thank WOD its Friday!

34/M/168
17:43

As rx'd 37:04.

Good stuff.

CF WOD #18

W/U: 1 X 10
Pull ups
Push ups
Chin ups
Dips
Samson Stretch

Three rounds for time of:

Run 800 meters

50 Back Extensions;
subbed in “Broomstick” Good Mornings
50 Sit-ups

Time: 26:50

The hill I have to use for running is sucking the energy from me! ☺ (In a good way!)

Enjoy your day!

Hey everybody,

I have been crossfitting for about 3 months now and am absolutely obsessed. I am a former college athlete and love the competitiveness and results of crossfit. This summer I am taking a position as a college football coach so that I can go back to school and on top of my on field responsibilities I am going to be overseeing strength and conditioning for the team. I want to incorporate a great deal of crossfit into my program. Obviously Oly lifts and squats will be a huge part of the workouts but I was wondering if anyone has any experience using crossfit at the collegiate level.

I know when I was playing in college oly lifts dominated and felt we had a great strength program. Most of the lifts were from the hang position and finished in the power position, very little full squats on the cleans and snatches. I am not sure if I should keep it the same or force full squats on the oly lifts. If anyone can help me out with this I would greatly appreciate it.

29:12, first time going all-GHD. my back is still tight from deadlifts and that hurt. i think tomorrow i will rest.

Subbed 45 lb good mornings for back extensions.
Other than that as rx'd 16:29. All 800's were sub 3:00 except last one.

Im just in love with the girl in the photo! Work outs good too;-) Keep it up guys and girls!

What is the proper foot position for Good Mornings? The videos show both feet together and feet apart.

#45 david

how long is 800 meters? about 804 yards or two laps around a track.

37/m/240

26:48

33/M/186

as rx'd

ran outside
20:22

49m/5'10"/225
"Micheal" as rx'd
first sub 20...19:42

david

sorry. haven't had my coffee this morning yet. about 870ish yards or two laps around a standard 400m track

What a great way to start off my Friday, especially after a late night with "Cindy".

I took my Swiss Ball to the track and tried to do back extensions with it, but it just wasn't working for me this morning. So, I subbed bodyweight good mornings instead.

27:45

CF Michael Stats from logsitall.com:

Total 226
Median 22:30

Top 20:
Position Total Time Gender Approx. Age Bodyweight CF Gym Affiliation
[1] Gary Roberts Photo-2 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] George Mounce Photo 15 mins 38 secs M 31 175 Solo
[7] John C Photo 15 mins 55 secs M 36 170
[8] Sam Mugavero Photo1| 15 mins 56 secs M 27 160 BTB CrossFit
[9] matt m Photo 16 mins 0 secs M 28 200 lakewood ymca
[10] deepak gopalakrishna Photo 16 mins 8 secs M 28 170
[11] Scott Opels Photo 16 mins 21 secs M 48 205
[12] eric zientek Photo 16 mins 40 secs M 35 145 solo
[13] Tom Vickers Photo 16 mins 40 secs M 31 170
[14] Adam Master Photo 16 mins 49 secs M 24 185
[15] craig descoteaux Photo 16 mins 50 secs M 30 135 Crossfit Tulsa
[16] Dan Heaney Photo 16 mins 57 secs M 35 200 Solo
[17] Chris Kamper Photo 17 mins 5 secs M 44 205 YMCA Central Denver
[18] Richard Vanmeerbeek Photo 17 mins 6 secs M 21 187
[19] Matt Stupca Photo 17 mins 15 secs M 28 190
[20] ken cutrer Photo 17 mins 19 secs M 44 185 gsx

-bill patton

16:30, subbed 4 ct flutter kicks and supermans

Are these regular sit-ups or the glute ham sit-ups? I should probably take it for what it's worth, just want to make sure I'm not cheating as regular sit-ups are quite a bit easier. Thanks

m/39/199

"Michael" as rx'd

19:23 (pr)

April 18, 2008: 22:05

Today: 19:59

Michael, ~22.16. Abmat SU w feet under DB, GHD back ext.

First time to use GHD BE - 10% increase in time.

Paul

25/m/185/5'9"

Subbed good mornings for the back extention again with the bench bar.

18:40(cut of 40 seconds from last time!)

viva la revolution!

bw: 189

16:05, subbed 800m elliptical

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

WOD
800m at 8mph, 1% grade - 50 back extensions - 50 situps with feet weighted - 800m at 8mph, 1% grade

18:04

More work than last time, but not enough time or abs to do the whole thing.

27/6'8"/210

17:08

37/6'1"/198

Michael RXD + 22lb Vest

19.18, last time without vest 16.48

m/47/178

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

21:24 (1 min PR)

first set subbed supermans for gm's

Thanks JHardy.....I ask because I am finding CF so amazing and don't think there needs to be anything added per se. And yet yoga has such an amazing mindbody clarity effect that I miss. I am not really fit enough to do both but before that time comes I would love to speak with anyone who has strong experience with both so I can learn to incorporate both into a weekly schedule. For now I am thinking of adding restorative postures on rest days and sometimes at night on CF days. Anyone else doing both Yoga and CF?

m/29/205

29:17

subbed supermans for back extensions. Seems like it took longer with these, but I didn't want to run downstairs just for the ghd.

Andy #25

Did I say I was talking about the workout?

by the way, thanks for "yelling me up". It was good. would not have gotten 10 rounds without you. :)

bw 165

15:53 as rx'd

treadmill @ 10.5

31/m/170

23:34

3 x 800m on a track
Supermans for back extensions
Situps
Total time 17.59

dsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsds

41 M 190#

WU- 400 m

run 1600m
then 4 rounds
10 leg lifts
sprint 100m
10 pushups
sprint 100m
10 jump squats
sprint 100m
10 mtn. climbers
lunge walk 100m

time ~25:00 forgot to start my watch

dsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsds

Feeling puny today. Left arch starting to feel PF.
Michael in a boat.

3 rounds
1000m row
50 GHD sit ups
50 back extentions
27:24

#72

Logsitall, I highly doubt the 1st place person for "micheal" is legit. 12 minutes is pretty frik'n fast, I would like to see a video if gary roberts is reading this.

24:21 .

first time since starting the daily routines last week, have to say this is by far the easiest so far though my time could improve..

Michael; 3 Round

700 meter gravel hill
50 decline sit-up (hand behind head)
50 45lbs good mornings

26:13 Min. in Iraq

AS Rx'd w/glute ham sit-ups and back extensions on the swiss ball.

24:43(PR)

M/35y/79kg

Treadmill, reg SU.

080418 time: 25:52

today: 19:32

Same conditions as last time, except i ran barefoot today =)

33/F/5'10"/155#

Legs shot from Mary yesterday.

Outside runs; GHD extensions & sit-ups
22:57 (10 seconds over PR)

23/m/187

as rx'd
20:11
PR by 28 seconds

Need to make up time on the run, but I did 800m runs yesterday too, so I'm sure that had a little to do with it.

28/M/203/6'2"

Half Michael
3 rounds
800 meters
25 GHD Sit-ups
25 Back Ext

19:44

I was under the impression that supermanns were the substitute for the back extensions w/ Michael...? Sub whichever you wish, i suppose

Love Coach B's segments...gold! And Good Luck to son Casey at the trials.

Tony

These are regular sit-ups, not glute-hams, right?

23m/160/66"

Michael as Rx'd

19:09 PR by 1:38

Was hoping to get into the 18s, and my last set of back extensions probably cost me that. maybe next time.

New at CrossFit, first WOD!

28/M/193/6'3''

as rx'd
27:33

enjoyed it!

26:16
Did inclined situps. Back extensions had legs at 45-deg angle relative to the floor.
Doing back extensions instead of hip extensions crushed me; I had to rest alot on those. That was an interesting feeling trying to run fast after the situps and back extensions.
Thanks for another great workout coach!

m/150/6'0

"Michael in a boat"
3 rounds of:
800 m row
50 back ext
50 situps

Time: 17:56

Subbed with rowing cause of shin splints.

male 6'4" 238lbs = 22:35 (pb) as rx'd

m/23/155/5ft5

16:10 as RX'd

track run
swiss ball back extensions
sit-ups
20:41

It's a long lonely walk back to humbleville

i have been doing crossfit for about 2-3 weeks now and i love it. at this rate i will be plenty ready for iraq next week where i hope to continue with cf.

my first "michael" 27:19
800m run
50 back ext
50 decline crunches with arms extending overhead

Regarding today's video:

What's wrong with a wide landing, if anything?

I've always done my deadlifts sumo-style because of my long legs getting in the way. And I do my front squats pretty wide, too (else I fall backwards). Is he saying simply that your clean should match your front squat, or that both should be just beyond shoulder-width?

Just curious.

#45 david
0.497096954 miles

24/m/160/5'10"

subbed body weight good mornings (though they were definitely easier and next time should use like 30-45lbs of weight)... used anchored situps

Total = 16:34
1: 5:26.62
2: 5:38.81
3: 5:29.32

Last time (which was the time before the last Michael) was 22:34.

#19 LDS: I don't know about others, but I'd rather 50 GHD sit ups than on the ground. I believe this wod calls for them on the ground.

#33 Bill from NJ: do you zone? Talk about high on life... CF and Zone makes me feel awesome!

I already konw that my back and hamstrings are going to hate me. Going to hit Micheal hard after school gets out. All of my kids are ready for the summer, but not near as ready as i am. I spend all day babysitting in my classroom waiting for finals to get over, and Xfit is a nice release after long days of grading finals. All of my sport seasons are over so i need something to get me competive "spirit" going.

3xcfwu sans be's and su's

as rx'd on ghd
28:10

i knew this would be today. of all the wods this is one of my least favorite. the sit ups kill me, i think it's because i have such a long torso. that and my stomach feels like it's been in a blender after about 30 sit ups.

26/M/155/5'9"

17:11 GHD Back Ext, Situps.

23:27
800m
GHD back extensions
GHD sit ups

The last time I did Michael with GHD sit ups it took around 25 minutes... so there's some improvement...

My PR doing ab mat sit ups is 18:51

first time doing micheal. As Rx 22:55

CFWUx2

Did not want to run on the treadmill. So opted to run on the track on the 4th floor, and sub good mornings for the BE. Time was faster, but since not as rx'd and not comparing apples to apples, doesn't count as a pr.

20:52

22:14 too much rest ...first time doing michael goin for sub 20 next time

21/F/120/5'6"

26:55

First time doing Michael. Substituted supermans in place of back extensions.

M:31:6'3";265lbs

'Michael'

As RX'd

28'24"

Did it last on 23rd April 08 @ 37'29"

I love this stuff!!!!

Are there anymore boys in Blue from the UK doing this out there? We have a small but dedicated crew in Catford South East London in the MET @ TDP. Come along.

#115 Kwood, What do you teach? I'm a high school science teacher myself and I am in the exact same boat as you.

The students don't realize how much better the 3:05 bell is for teachers than it is for them.
- Chad

36/m/165

cfwuX1

400m run
35 back ext
35 situps

16:43

faster than last time but those back ext are really hard and are not getting any easier.

25:42 new PR

41/f/5'10"/160

Michael as rx'd
24:52 (PR)

m/23/175 28:58

First Michael today: 25:40

Had to use a treadmill though which I think hurt my speed a little, but since the maximum effective range of an excuse is Zero Meters, I'll take the time and shut my mouth.

31/m/6'4"/225

12 min Michael??? Not a chance. Let me see the video. Michael calls for 1 1/2 miles of running. That alone in 12 min would be good. Then add 150 sit-ups and back extensions to the 1 1/2 miles. I won't believe it until I see the video. Sorry

Michael #84 – I’m doing both CF and yoga. The yoga I practice is Bikram yoga and I’m doing this three times per week. I’m not really doing it for the mind/body clarity you mention, but for flexibility and balance (augmenting two of the ten fitness elements). Being 57 yoa, I find I need to spend more time on these elements than what CF provides. Today we did the single deadlifts, and I can’t wait for yoga tonight to really stretch out my back, hip, quad and ham muscles. It will leave me in great shape for golf tomorrow!! Good luck in your fitness journey…

if i subbed sumodeadlifts for running, would 40 sdhup's = a 400 run?

22:00 flat (40 sec PR)

Teri (f/35/5'7/153): 22:18

800s on tread, back extensions on 45 deg hyper extension machine, sit-ups on 45 deg decline bench

Felt so strong on the back extensions--all sets were unbroken! Second time doing Michael and I beat my first time by 2:20!!

One month CF anniversary! My first CF wo was Cindy - 11 rounds. I was fried for a week. Today I got 19. I'm totally psyched. and that was after heavy DL yesterday. Fixed a major deficiency from yesterday's DL wod - the gym was playing the worst song of all time... Jonah Bros while I was trying to DL heavy. I almost met pukie, but from the music. Today with Cindy was AC/DC. iPod - don't leave home without it.

CF Rocks

Michael -
1/2 mile cross country run, 50 back ext. on swiss ball, 50 ab mat sit ups): 23:20 (45 seconds faster that last time).

Yesterday, Cindy as Rx'd: 21 rounds plus 4 pull ups (3 full rounds more than last time!)

#114

I just started to zone. Still working out all the little kinks. But I will be at 100% within the next few days. Hope to see improvements. Are you as well? Any tips, I would greatly appreciate.

-Bill from NJ

21/m/180/5'9"

CFWU x 3

3 rounds
800 meter run
50 GHD back extensions
50 GHD sit-ups

25:51

S/F

start to stop -
19.04

21/m/5'4/145 lbs

Time: 16:00

Great workout to do in the rain here in New York
subbed back swimmers for back extensions since I was outside and there was no nearby fitness equipment

#131,

12 minutes is within the realm of possibility...there are people I know who can run 1 1/2 miles in less than 9 minutes, some even can run it in less than 8:30. Also, for the military's 1 1/2 mile test, the top score is running in 8 minutes.

So if you figure that you complete running in about 8:30 and spend the rest of the time doing situps and back extensions, Michael can be completed in 12 minutes

First time 'Michael'. I looked around for times (logsitall) and saw sub 20 mins looked pretty good (painful). Pulled a 17:01 out of somewhere, so cool. Could have and should have gone a little harder on the last 800 though. I did Back Extensions drapped across dip bars (hurts the berries) and situps on a board with feet anchored. Good times.

Never Forget, Never Quit.

Xfit Rocks.

Oh, yea M/24/185/6'2" 17:01

m/29/210/6´6"

Subbed 800m run with 800m rowmachine.

33min

Rowing hurts after back extensions...

24:42

Horrible time, but I suck at back extensions and forgot my shoes so I ran bare foot. I was on one of those 400m rubberized tracks designed for superb grip. My feet are raw.

m/26/205/6'1"

24/m/194
23:44 as rx'd...on GHD. Sit-ups to parallel, not floor.
Metric Century bike ride tomorrow.

Are lat pulls a decent substitution for pullups? Currently I don't have a pull up bar or gravitron.

0.5/50/50
24.18
thank you all for your support
"3-2-1-GO"

18:23
not a pr, need more then 5hrs of sleep to push my PR times. Rocketman, I am coming for you. This is me on a bad day. Eyes on the prize!

16:50
PB is 16:05

not sure what happened today.
rocketman watch out- he will get you.

LTP, nice times, I hear your gender is Female, always thought you where a man by your posted WOD times and weights.

I am impressed. Keep the throttle wide open.

WU- 2 round of 15 squats, samson stretchs,10 pull up @30 assist

as rx'd 29:55
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

I agree....a 12 minute Michael is definitely within the realm of possibility - albeit extremely impressive. 2:30 per 800 is a pretty good pace for sure...at that pace, you are running for 7:30ish...leaving around 5 minutes for the extensions and sit-ups. Nothing a very fit individual couldn't do.

slower than my last Michael by a few seconds. treadmill again.
20:47

27:38

PR by 10 minutes

welcome to the thunderdome....

M/27/185/69

14:34 as rx'd. PR by 2:26, Airborne!

Kristin R:

as rx'd

34:37

ooops meant by 2:22

in about 25 minutes, I was forced to rest due to tredmils being busy. God bless.

Do you think Coach B used chalk marks to teach himself to stand with his feet together?

17:51pr by 11 sec, woohoo!

800m out/back runs through neighborhood
good mornings with 25lb bumper weight
feet anchored sit-ups on floor

24:34

Used supermans and ran around the neighborhood

f/37/145#

as rx'd 32:19

and i must add only 2nd run since breaking leg in Oct and big shoulder surgery in Dec.
and first 'real' workout since minor shoulder surgery last week.
oh ya and it is 90 degrees outside.

just say NO to general anesthesia.

i got a long way to go but next few Michaels will be PRs for a while!!

26.50, w/ towell, 7.6mph, 8.0mph, avg 7.2mph (reduced it and then raised it) I love Back Extensions!

#155

I agree...the running isn't impossible, but I'd like to see 150 crossfit sit-ups and 150 crossfit back extensions completed in the sub 5 minutes you'll have remaining.

F/28/145#
22.36
sub back ext for good mornings with 45lb bar

30/m/210/6'1"

22:39

(subbed good mornings with 45lb bar, sit ups unanchored)

Situps on slant board
21:30

2 min better than last time. If its not a pr its close and I'd have to dig back to last march to find out. Too hot today. My mouth was so dry I couldn't swallow during the second run.

M/44yrs/219 lbs/6ft (100kg, 152cm)

First Michael, As Rx'd

800M on Treadmill (3:27, 3:15, 3:50)

Back Extensions were tough, Decline sit ups

29:30 (Wall Clock)

#153 - KSC, RE: #152, LTP

Yessir, LTP has been pretty damn impressive with the numbers over the past 8 months that I've been CrossFitting. I noticed LTP was female when I moused-over the "LTP" and saw a chick's name in the email address. If I'm correct, LTP trains up at Optimum Performance Training with OPT, so it stands to reason she can kick some serious a$$! Did you see her numbers from the deadlifts the other day? ...300lb+!

16:51

___CROSSFIT KIDS CERT THIS WEEKEND___

If anyone is flying into San Diego and wouldn't mind me hitching a ride to Ramona please send me an e-mail! Thanks!

#54 Turtle: I'm figuring it out but YES that's the plan!

38:16

Runs were hard; Sit-ups seemed to take forever

20:19 no GHD

M/47/6'/185

"Michael"
19:42

MAWL

A - 22:30 (4:58 improvement from last time). Subbed supermans for back ext. All sit-ups unbroken. 4 times around cul-de-sac = 800m.

M - 25:44 (3:12 improvement from last time). Back ext. still kill me so did 25 back ext./25 supermans each round. Sit-ups anchored. 800m around block.

did this with a 20lb vest

Somehow I hit stop after the first 800, I did the last round in about 6:15 so I'm guessing this took me just under 20 min. Not sure though... gotta love it when that happens :)

Mapped out 800m with an online distance calculator. About 45 seconds off my PR but Chris did awesome.

Nolan: 17:00
chris: 19:50

WOOHOO! THIS ONE ALWAYS HURTS SO GOOD!

400M run
CFWU x2 -SU -BE

"Michael" as Rx'd 24:30

Not a PR but I'll take it on my final WOD as a 32 YO.

I think practicing cleans for the last few days really slowed down my BEs today and the extra K2Es I did yesterday definately made the situp hurt a bit. Not excuses... just observations.:P
Looking forward to a rest day!

3,2,1...Rest!

my warm up 15 jumping jacks- 15 air squats-handstand pushups to failure[5-6 head to ground]- 20 abmat sit-ups unanchored- 15 back bridges- 15 pushups- 30 walking lunge steps- muscle ups to failure[0-3]- 1 15 ft rope climb no feet- samson stretch each side -15 bar only overhead squats- handstand pushups- 20 abmat sit-ups- 5 5 second supermans- 15 pushups- pistol work[almost got it]- muscle ups- rope climb- samson stretch

m/31/180/6

21:47
ran 900m course
added in 1 more 900m run at the end.

Bumped the watch and didn't get a time. I'm guessing between 17 and 20 minutes. Raining in the UK this morning, all runs on the TM. Slowest 800 was 3:08 and fastest was 2:53.

As Rx'd: 16: 23

Paul M/38/5'8"/183
18:01 PR
10.3 on treadmill
incline S/U's
Your turn!!!!

28/m/602/200lbs

This was my first Michael.

25:53

Subbed Superman's for Back Extensions.

f/39/140/5'0"

slightly altered WOD
27:40

subbed 1K for 800m run
subbed Supermans for back extensions
I did 2 rounds of military sit-ups and the last round was just crunches (so much faster!)

Did a two mile run instead last night in prep for Beach to Bay, a relay marathon

20:45 sub'd Good mornings. Not a PR, Trying to adapt to the first heat wave of the year.

36yom
5'11"
153bwt

I meant I subbed a 1K ROW for the 800m run.

#125 Chad

No doubt the end of the day is the best (end of the year even better). I teach 10th grade World History all day!

M/20/6'1"/195

As RX'd: 17:50

M/28/6'4"/240

I have a general question as a newbie. I have a degenerative disc in my lower back and wondered if anyone else has the same problem. If so, do you modify or skip any of the exercises that may cause problems in the lower back area. I never really had many problems when I did the bodybuilding muscle-group training splits but CF is entirely different.
Thanks

M/24/5'11"/240

29:50

As Rx'd but subracted time (2:59) going between running upstairs and doing the rest downstairs

M/26/5'9"/165

as RX'd 23:43

Saw the WOD and thought "piece of cake," but the back extensions murdered me and then pissed on my grave.

31/M/6'0/190

Practice: Med Ball Cleans

Train: Michael - 30:15
Last set of situps were regular and not GHD, all previous Rxd. Brutal.

22/F/170
as rx'd
25:33 (pr)
last time was 27:17

28/m/189

19:26 (PR by :07)

anchored SUs, runs on treadmill at .5 incline

Legs sore from yesterday. But still...

As rx 20:36

M/54/203#/71"

as rx'd: 23min

Active recovery today. Its been a loooong week.

One round of Michael slow and steady.

T=11:02

25m/5'10"/185
24:40
sub'd Good Mornings
Treadmill @ full speed 8 min/mile

25/M/5'8"/130

17:55 as rx'd

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

36/f/134

Havent posted in a while,,, havent done Michael in a while either so Im not even sure how this compares to my PR,,,

21:00

32 yom 240 bwt
9.5 mile bike ride to work
wod as rx'd outside back ext's off bleachers
time: 26:20 pr by 2:20
from last time of 28:40
bike 9.5 miles home

Did this one instead from Andy Petranek's x-fit LA site from a few weeks back...

50 DU-10 KB swings
40 DU-20 KB swings
30 DU-30 KB swings
20 DU-40 KB swings
10 DU-50 KB swings

Did the first round in under 2 minutes, rest not so much. Great workout Andy, and thanks for being so nice to my wife a few weeks back at your gym. Wear your shirt with pride here in IL.

CFWU x2 -sit ups and back extentions.

Michael
31:08

800 meters +25 feet
50 sit ups anchored with 30% elevations
50 B.E.
x3

Perfect day for this one! Could not have asked for better weather.

46 / 177

as rx'd on the mill at 1%

19:53 PR by 1:24 - I had to check my watch twice!

Thank you Michael.

For those who don't know...the girl in the video, Becca Voigt, is a trainer at Valley Crossfit here in L.A.

She is one of, if not THE hardest-working person I know. She lives and breathes this stuff, and she's a dynamite person to boot.

Mike in L.A.
www.valleycrossfit.com

Holy CRAP

I hurt everywhere. Everywhere but my arms thank God.

23:07

39/M/179

CFWU x 1

Scaled to 25 reps each and 400 meters. extensions done on machine @ 100 lbs.

20:17

17:29 out of gas today.

Me: 41yo/M/5'10"/177lbs

Warm Up: Greg's Circulars and CFWU - GHD's & Back Extensions + HSPUs 3 sets 15 reps per set.

WOD: Michael 33:01

800 Meter Run: Subbed 825 meter run outside around a track.

Sit Ups: Subbed GHD sit Ups, from toe touch at the top to hand on the floor at the bottom. All sets broken into 20,15,10,5.

Back Extensions: on Back extension chair. from back perpendicular at the bottom to back breaking the horizontal plane at the top. First set unbroken, last two sets broken into 30,20

Cool Down: One victory bar muscle up :>)

Today I did GHDs for the sit ups and it added 12 minutes onto my best Michael time. I loved it, next time, I'll get it under 30 minutes for sure.

My lady Lysa did Michael today faster than me and she did her sit ups on an incline, nice!

Also, Lysa and I got two more people at our gym crossfitting. It is cool to see it starting to really catch on. I used to go weeks even months without seeing another crossfitter at the gym, now there is someone there every day crossfitting besides us. Yes!

Have Fun, Train Hard,

Billy

23/M/185

My second Crossfit workout. Did it on the treadmill.

20:10

Errrrrrrrr

knees slightly sore after yesterday. decided to sub run for a swim

3 round of
150m swim
50 sit-ups
50 backextensions (supermans)

21:26

23:13

Need to work on extensions

800m run
50 abmat situps
50 good-mornings w/ 45# bar

Time - 21:19
Compared to 4/18: 24:11

"Michael"
Situps: Feet anchored
Back Extensions: Good Mornings
Run: On high school track

Splits: 6:15, 6:42, 6:48
Time: 19:45 (PR)

WOD on 041808 was on a short course so the time isn't legit. Today beats my previous PR, run on a rolling walk/bike path on 031308, by almost 2 minutes. This has been a great cycle but bring on the rest day, my legs are shot.

Thanks Coach!

17:11 (PR by 1:39)
Regular floor situps unanchored no Abmat
Back ext's superman style lifting chest only (not feet too)

WOD
3 Rounds
Run 800 Meters
30 Situps and 30 Back Ext.(Was in a hurry)
22:03

Sub back extensions with Superman...13:45 must have run 700 meters rather then 800 because the time was too good.o well. It always looks further then it really is.

.5 mi treadmill runs

23:05

Plenty of transit time to get from the treadmill to the back extensions...probably killed about 1.5 min

90 degrees in Long Beach and no wind!
O well, i guess i cannot complain too much. plus, it makes me feel like i earned the carne asada burrito i will get from chronic taco.

subbed Good Mornings for Back Ext
all else as rx'd.

20:45

M/33/191/6'0"

bwt:152

as rx'd w/ ghd situps.... 18:52

some pretty good uphill runs as well

bwt:152

as rx'd w/ ghd situps.... 18:52

some pretty good uphill runs as well

33/M/192#

18:47 as rx'd (PR)

M/50/198/5'11"

27.46

Good mornings (w/iron pipe) as back ext sub.

26/f/5'2/131#

breakfast: run 35 minutes = 4.67 miles

cfwu

WOD:
"Michael"
3 rounds for time of
800m run
50 barbell goodmornings w/45#bb
50 anchored sit-ups

time = 20:06

whew back wuz feelin the deadlifts all thru those goodmornings.

24:03 good mornings with oly bar

halved it... 10:48

First time doing micheal. 21:14

25:41

800's were over 800. Back extensions were good. Did situps on round 2 and 3 because the back extension apparatus was painful for full ROM situps. Good workout!!

42/175/6'0"/M
Substituted 1000m rowing for 800m run.
paced myself at 1min 55sec/500m for rowing. Total 11min 30sec for rowing plus 15min for for sit ups and back extension. Getting better at this every attempt.

Question??

Is there ever any WOD that incorporate swimming???

As RX'D
22 min

22:11

Unfortunately I had to do mine at the park so it took a little longer for without having exact measurements for the run and wrong equipment for back extensions so the following was my alternative.

Guesstimating somewhere over 800 meters each time.

Only one round of back extensions because I was using monkey bars and they were cutting into my legs.

and all 3 sets of on the ground sit-ups.

for a time of 28:30

As Rx'd, 20:58

BRI CrossFit Group

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

TJB(37/m/155): 11:25 (PR by 2 seconds!)

Chris(33/m/220): 17:04

Crystal(?/F/?): 16:29

It was a hot one.

Todd: M 35 160 5'10
19:10 1-percent incline on treadmill, 45-degree back extension, anchored situps (swung arms)

shaved about 30-s off my previous (first) Michael.
Started very strong, first round ~6 min, unbroken.
3rd round cramp in right abs forced me to drop to 7 MPH just to push through.

Overall: pleased.

Did 35 sit-ups and 35 back extensions instead of 50 each. Ran 800m, though.

32:02 (Splits: 9:04, 11:29, 11:29)
This is like 4:30 worse than my last time, but pretty much since the last time I've been doing different, harder sit-ups. I'm pretty sure I ran faster this time, and the back extensions didn't wreck me as bad either. I'll see how much I improve next time.

"Cindy", done with partner "Dr. Stretch", details there.

16 rounds.

Let us not forget, since this one comes up so frequently, that "Michael" is a Hero WOD done in honor of Lt. Michael McGreevey. When I do this tomorrow I will reflect as I always do on the sacrifice that this Special Forces Hero made. I will thank Coach for prompting this reflection. I will offer up silent and humble words of gratitude as well as prayers of comfort to Michael and his family.

29 yom, 180 lbs

15:45 supermans & anchored situps

26 minutes as rx'd last time, no ghd at the station

29yo M 185lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round. Jog 400M.

As rx’d: 28:11
Back extensions on GHD, situps on abmat.
Compared to 080109: 26:51 PR
Foam roll after.

32/m/210/6'5"

24:32 (4:20 slower than last time)

I took it easy today, just was not feeling good and figured I would die if I went too hard too early.

2nd Michael
subbed rowing 3:08 avg for the 3x1K
subbed supermen for back extensions
did braced situps with free arms
38:40

M/50/268/6'3"

Michael on:
Treadmill;
Super-inclined situp bench;
and Back Extension Bench

=27 minutes (28:30 before subtracting the warmup time for the stupid treadmills at VIP)

24:32

45/181

22:35 as rx'ed.

Yuck. A lot of reasons why, but no excuses. Thank you Michael.

Tom, great job on the sub 20, that was well earned.

Well...getting closer to the 20 mark, but still a little over
Also, modified: Treadmill, supermanns, and decline crunches...
20:25 (pr by 15 seconds)

I've got Michael penciled in for next Friday so today was 800m runs X 4 with as much rest as needed. Wow, this was tough.

2:56, ~3:00(stupid watch), 2:56 and 3:03. Needed to test the ankle today and get back to running more and WOW, so hard to push for 800 meters. I knew the first run would suck and then I'd get the hang of it but runs 2 and 4 were slower, probably because of wind and that frickin' uphill between 500-700 meters. Very glad I did this today, it's georgeous outside again, but mostly because I needed the practice. I'm wiped, bring on the long weekend.

Post-stretch?

13:48.21

sub'd supermans for extensions

Michael - modified: 25 mins
3 rounds 50 dips, 50 ext, 50 situps

Crossfit Total - modified: 695lbs
Mac should press 210, mac chest press 350, Tbar 135

as Rx'd

21:00 had to wait in line for back extension bench twice and some dude stole my treadmill....

i hate globogyms

annyone recomend where to xfit in Va Beach area???

23yom/170lb/5'10"

23:43
GM 12#
Sit-ups

M/20/209

Michael
23:00

19:29

3 round of
800m
50 sit ups
50 supermans

24:13

Hurts everywhere... and it feels so good!

m/40/190

Michael
As RXd 19:15.

m/40/5'7"/145

Argh, probably my three least favourite exercises. Suck it up ...

3 rounds:
800m run
50 GHD extension
50 sit-up on incline bench
25:26

Practice on my new rings, lots of dips and holds.
Need rest tomorrow big time :-)

First time poster:

As Rxd 23:47

As Rx'd
27:28

My hands thank you. I just got some rings and am doing last week's exercises this weekend (ring dips, muscle-ups). I went rock climbing earlier today. They really needed a break that wasn't a fracture.

Ben CFC Comment 226

Wow! Micheal with GHD's in 18:52, most excellent!

Have Fun, Train Hard,

Billy

29:54

40/m/72/185
Michael, repl back ext with supermans
30/1:43/3:10-5:23
39/1:41/3:13-5:33
43/1:57/3:11-3:11
Total: 16:47

Previous, in Jan, 21:30

15:21 IN 100 DEGREE WEATHER!!!!!

44/76"/190

CFWUx3 (ex situps and back ext)

ran at track - subbed unweighted goodmornings

21:57

20/m/160/5'10

As rx'd

20:49 (PR) Good Day!

6'3",204,252

16:05
as Rx'd

cfwu x 3

subbed supermans

21:21

28:10

37M/5'10"/162.5#

As Rx: 20:43

PR by 34 seconds.

M / 18 / 175

New PR today 19:26

26/F/175/6'

24:04 as rx

Damn, felt good!

Anthony (M/29/170)

"Michael"
17:24 (PR)

I am so glad it's Michael today. I don't think I can do any upper body work at all (core doesn't count if you ask me).

Plus I have Krav Maga tomorrow morning, and I really don't want to show up sore to that class.

Will post results later!

"Michael"

1/2 mile run (treadmill)
50 good mornings
50 unanchored situps

26:22

first time doing "Michael"

as Rx'd: 17:10

first time doing "Michael"

as Rx'd: 17:10

3 CFWU 10
M 24:22
J 22:00

No running today... rowed all week.
Sub'ed in max rep body weight bench press instead...

45/M/6'/180

TIME: 15:35 AS RX'D

TIRED TODAY... I NEED TO CATCH UP ON SLEEP!

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

As Rx'd: Sub 15:00. Didn't time off a stopwatch, just used a clock.

7x1 DL's:
375
385
395 PR
405 PR
415 Fail x2
385
365

315x3

Good day.

29 yom 225#
Michael w/straight leg sit ups and stability ball supermans

33 min +/- 15 sec.
not my best time but felt good

First round in 8:47
Second round in 9:14
Third round in 7:57

Totally destroyed after that.

m/25/220/5'11"

As RX'd:

26:14

Last PR was 30:4?

m/25/220/5'11"

As RX'd:

26:14

Last PR was 30:4?

28 mins as rx'd

sore as all get out. is there a recommended crossfit recovery strategy? i loaded up on complex carbs after the WOD, took some fish oil, and started chugging water.

thanks

27 min on the dot as R'xd

25/m/6'/165#

CFWUx3 (-) back extensions, situps (+) 15 push ups per round

As rx'd:

25:28 (PR by 3 minutes)

M/19/190/5'6"
As rx'd - 22:14 (PR)

24/m/163

Michael, w/regular sit ups: 17:44

I still don't know if we are supposed to do these as GHD sit ups or regular. I took the WOD as it was written and just did sit ups.

29:42 pr by 6 min

#132 BobM Thanks for your responce. Bikram is a great fitness related yoga style which sounds perfect for you. Just be careful with Bikram though: I was a chiropractor in manhattan for 7 years and 100% of all the patients who came to me with yoga related injuries came from Bikram classes. The 105 degree F environment makes you feel like you can stretch past limits and you can!!!! Just make sure you are honoring your body in that Hot environment so you never go too far. Thanks for the feedback!!!1

Jodi (F/29/110)
Mobility Drills
CFWUx2

"Michael"

Notes: subbed back extensions with good mornings with 20 pounds dynamax ball
Time: 20:49 (PR by 44 seconds)

"Michael" 1st time

800m
20 Push-Ups (no back extension available)
50 un-anchored sit-ups

28:27

26 yom 6'2" 155#

Pre: CFWUx3 minus back extensions

WOD as rx'd:

800m run on treadmill 7.8
50 anchored situps unbroken
50 back extensions unbroken

800m run 7.9
50 anchored situps unbroken
50 back extensions unbroken

800m run 8.0
50 anchored situps (25+15+10)
50 back extensions unbroken

Post: 1000m row 4:34 damper 5
5x135# front squat

oh...23:10

22/m/218
Modified 21:50
800 m Row-Treadmills were taken
50 Situps
50 Back Extensions-50 Machine Back Extensions-100 Russian Twists (50 each side with 8lb medicine ball)
*Back extension was in use during my second and third round. Substituted Machine Back Extensions and Russian Twists.

23m/200#
as rx'd
20:26

stretched for wu

No access to a GHD. Subbed Good Mornings with 2 pood KB & did Army sit ups. Beat prior attempt by 1:04!

080516 24:25 PR
080418 25:29
080109 39:00 subbed rowing bc of Achilles injury.
071203 ??:?? My first "Michael". Link to WOD is broken?

29.43 with 50 situps left got a call so about a 15 min break finished with 33.48. WOD @ sta 5 situps on stability ball. Time was better by about 9.5 min but the situps kill.

as rx'd with treadmill

31:35

20:27
treadmill, feet anchored

Ran on treadmill, had to "work in" with somebody on the first round of back extensions. Anchored sit ups , I guess that's as Rx'd.

26:42

M/38yoa/157lbs.
WOD: as rx'd - 25:40

Mary with a twist (up HSPU, down pull ups)

As many rounds in 20 min:
10 HSPU
10 Pistols
10 Pull ups
= 9 rounds + 10 HSPU + 8 pistols

Erin

24:45

I am new to crossfit....just about to the month mark. When most of you are doing the wod for time, do you still do the crossfit warmup? I am doing the warmup every day (slightly modified....added 15 pushups & more stretches), just dropping out of it any parts that are in the wod.

So by the time I even start on the wotd, I am already well on my way to fatigue.

supermans instead of back extensions... next time do actual extensions, or maybe sets of 100 supermans.

17:38 - at the track

M/32/6'/185

21:13

M/27/209

as rx'd: 21'13 (PR)

last time: 26'07

Three rounds of running:
1. 2'50
2. 3'00
3. 3'00

===============================
m/45/5-8/150// old weightlifter

1st "Michael", ever.

as rx'd -- 30:10

It's hard to get old.

CF is the best!
================================

31/M/185

25:23

M/21/205

RX'd 20:16

Outside - 100 Degree heat.

Wes Comment 310

I do a "crossfit" warm up every day and so does my wife Lysa. We use it as a governor on our workouts. Here warm ups are different. Here is a window into mine:

What I mean by governor is that on days