May 16, 2008

Friday 080516

"Michael"

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

Post time to comments.

Compare to 080418.

BurgCleanOneWorld-th.jpg

Enlarge image

Fixing a Wide Landing, Mike Burgener - video [wmv] [mov]

Posted by lauren at May 16, 2008 7:34 PM
Comments

Coach B is the greatest!

Thanks!

Comment #1 - Posted by: murph at May 15, 2008 7:41 PM

Can't wait for my 1st Michael.

Go CF!

Comment #2 - Posted by: tim p at May 15, 2008 7:42 PM

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

(i despise the treadmill)

Comment #3 - Posted by: fort rucker at May 15, 2008 7:43 PM

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

Comment #4 - Posted by: Rookie at May 15, 2008 7:43 PM

i need to fix my wide landing! perfect timing

Comment #5 - Posted by: kevin mccarroll at May 15, 2008 7:43 PM

:) looking forward to my first comparison! woooooooooooooo

Comment #6 - Posted by: Talia at May 15, 2008 7:44 PM

re: #3

I think the subs are good mornings.

Good Luck!

Comment #7 - Posted by: tim p at May 15, 2008 7:44 PM

Guess I will sub good morning again...

Karin

Comment #8 - Posted by: Send513 at May 15, 2008 7:45 PM

just curious what is a good morning?

Comment #9 - Posted by: Brian Carruthers at May 15, 2008 7:46 PM

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?

Comment #10 - Posted by: rreger at May 15, 2008 7:46 PM

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...

Comment #11 - Posted by: Michael Blazek at May 15, 2008 7:47 PM

#10

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

Comment #12 - Posted by: Michael Blazek at May 15, 2008 7:48 PM

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

Comment #13 - Posted by: cmoney m/25/6'2/205 at May 15, 2008 7:51 PM

Where is this video from? Which affiliate?

Comment #14 - Posted by: Matt DeMinico at May 15, 2008 7:57 PM

I have to sub good mornings for back extension.

Is there a rx'd weight?

Thanx for the help!

Comment #15 - Posted by: tim p at May 15, 2008 8:05 PM

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!

Comment #16 - Posted by: Mike Ryan 22/5'11/170 at May 15, 2008 8:09 PM

ken c.

thanks. you're the best! :)

Comment #17 - Posted by: ava at May 15, 2008 8:10 PM

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?

Comment #18 - Posted by: Mike Myer at May 15, 2008 8:11 PM

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

Comment #19 - Posted by: LDS at May 15, 2008 8:12 PM

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

Comment #20 - Posted by: Rob_Me at May 15, 2008 8:13 PM

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

Comment #21 - Posted by: nick at May 15, 2008 8:13 PM

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.

Comment #22 - Posted by: Mike Myer at May 15, 2008 8:15 PM

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

Comment #23 - Posted by: TnT in MD at May 15, 2008 8:18 PM

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.

Comment #24 - Posted by: Pete Mielo at May 15, 2008 8:18 PM

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.

Comment #25 - Posted by: Andy P 40 YOA 6'3" 200 white guy at May 15, 2008 8:27 PM

#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.

Comment #26 - Posted by: MB at May 15, 2008 8:29 PM

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

Comment #27 - Posted by: Cynthiaj in Sunnyvale, CA at May 15, 2008 8:32 PM

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.

Comment #28 - Posted by: AllisonNYC_23/5'2/128 at May 15, 2008 8:45 PM

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!

Comment #29 - Posted by: nutfam at May 15, 2008 8:48 PM

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

Comment #30 - Posted by: polo lopez at May 15, 2008 8:58 PM

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

Comment #31 - Posted by: bpgpitt at May 15, 2008 9:15 PM

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.

Comment #32 - Posted by: Mark M at May 15, 2008 9:22 PM

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

Comment #33 - Posted by: Bill From NJ at May 15, 2008 9:28 PM

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.

Comment #34 - Posted by: kurts 46/m/6'1"/180 at May 15, 2008 9:30 PM

#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.

Comment #35 - Posted by: brearin at May 15, 2008 9:32 PM

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

Comment #36 - Posted by: Billy at May 15, 2008 9:33 PM

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.

Comment #37 - Posted by: ROBERT SUTHERLAND at May 15, 2008 9:35 PM

#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

Comment #38 - Posted by: DTMissoula at May 15, 2008 9:42 PM

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!

Comment #39 - Posted by: Arthur Morgan at May 15, 2008 9:52 PM

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

Comment #40 - Posted by: sati at May 15, 2008 9:54 PM

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.

Comment #41 - Posted by: Joe (SLOT) at May 15, 2008 10:02 PM

It is a pleasure to honor a fallen hero.

Remeber DBC KIA 8 June 2006 Iraq.

Comment #42 - Posted by: Aaron at May 15, 2008 10:16 PM

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

Comment #43 - Posted by: mkwest 51/m/190 lynden,wa at May 15, 2008 10:44 PM

HOW LONG IS 800 METERS

Comment #44 - Posted by: DAVID at May 15, 2008 10:54 PM

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

Comment #45 - Posted by: Angel at May 15, 2008 10:59 PM

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

Comment #46 - Posted by: Gary at May 15, 2008 11:36 PM

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

Comment #47 - Posted by: Gary at May 15, 2008 11:38 PM

Crossfit in the news.

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

Comment #48 - Posted by: Mike at May 16, 2008 12:00 AM

As Rx`d:

22.44 min

Comment #49 - Posted by: NicholasReim at May 16, 2008 12:04 AM

16:20 - PR

Comment #50 - Posted by: Nick K at May 16, 2008 1:00 AM

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

Comment #51 - Posted by: MichaelCmaui at May 16, 2008 1:55 AM

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

Comment #52 - Posted by: JorgeE at May 16, 2008 2:30 AM

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.

Comment #53 - Posted by: J Hardy at May 16, 2008 2:33 AM

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.

Comment #54 - Posted by: JamesL at May 16, 2008 2:46 AM

Hey AlisonNYC,

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

Comment #55 - Posted by: Turtle 30/m/5'11/173 at May 16, 2008 3:00 AM

#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).

Comment #56 - Posted by: Turtle 30/m/5'11/173 at May 16, 2008 3:14 AM

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

Comment #57 - Posted by: Ezekiel at May 16, 2008 3:19 AM

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

Comment #58 - Posted by: JB at May 16, 2008 3:23 AM

Thank WOD its Friday!

Comment #59 - Posted by: shawnd at May 16, 2008 3:26 AM

34/M/168
17:43

Comment #60 - Posted by: x66F at May 16, 2008 3:36 AM

As rx'd 37:04.

Good stuff.

Comment #61 - Posted by: Johnny J at May 16, 2008 3:55 AM

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!

Comment #62 - Posted by: Tom - M/38/5'9"/190 at May 16, 2008 3:56 AM

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.

Comment #63 - Posted by: pierce at May 16, 2008 3:59 AM

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

Comment #64 - Posted by: john heins 24/m/FL/5'11"/175 at May 16, 2008 4:09 AM

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.

Comment #65 - Posted by: Bryce/28/6'5"/205 at May 16, 2008 4:16 AM

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

Comment #66 - Posted by: Derrick at May 16, 2008 4:17 AM

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

Comment #67 - Posted by: CB at May 16, 2008 4:18 AM

#45 david

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

Comment #68 - Posted by: ken c at May 16, 2008 4:19 AM

37/m/240

26:48

Comment #69 - Posted by: Andy at May 16, 2008 4:21 AM

33/M/186

as rx'd

ran outside
20:22

Comment #70 - Posted by: JoeCam at May 16, 2008 4:23 AM

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

Comment #71 - Posted by: stick at May 16, 2008 4:25 AM

david

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

Comment #72 - Posted by: ken c at May 16, 2008 4:27 AM

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

Comment #73 - Posted by: chad m/29/6'5/220 at May 16, 2008 4:29 AM

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

Comment #74 - Posted by: bill patton at May 16, 2008 4:32 AM

16:30, subbed 4 ct flutter kicks and supermans

Comment #75 - Posted by: rpo at May 16, 2008 4:35 AM

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

Comment #76 - Posted by: Matthew at May 16, 2008 4:35 AM

m/39/199

"Michael" as rx'd

19:23 (pr)

Comment #77 - Posted by: JustDucky68 at May 16, 2008 4:40 AM

April 18, 2008: 22:05

Today: 19:59

Comment #78 - Posted by: Gator at May 16, 2008 4:42 AM

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

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

Paul

Comment #79 - Posted by: Apolloswabbie 6'2" 210 44 yoa at May 16, 2008 4:57 AM

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!

Comment #80 - Posted by: JDT at May 16, 2008 5:08 AM

bw: 189

16:05, subbed 800m elliptical

Comment #81 - Posted by: Rick 510 - CrossFit Clarksville at May 16, 2008 5:10 AM

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.

Comment #82 - Posted by: rbst M/32/5'10"/189 at May 16, 2008 5:20 AM

27/6'8"/210

17:08

Comment #83 - Posted by: Stretch at May 16, 2008 5:44 AM

37/6'1"/198

Michael RXD + 22lb Vest

19.18, last time without vest 16.48

Comment #84 - Posted by: Scott Jenkins at May 16, 2008 5:54 AM

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

Comment #85 - Posted by: mikeyb at May 16, 2008 5:55 AM

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?

Comment #86 - Posted by: MichaelCmaui at May 16, 2008 5:56 AM

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.

Comment #87 - Posted by: Grammy at May 16, 2008 6:01 AM

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. :)

Comment #88 - Posted by: ava at May 16, 2008 6:04 AM

bw 165

15:53 as rx'd

treadmill @ 10.5

Comment #89 - Posted by: paulw at May 16, 2008 6:06 AM

31/m/170

23:34

Comment #90 - Posted by: KARIM at May 16, 2008 6:06 AM

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

Comment #91 - Posted by: mmcg at May 16, 2008 6:10 AM

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

Comment #92 - Posted by: Sniper 64 at May 16, 2008 6:13 AM

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

Comment #93 - Posted by: Mark & Theresa at May 16, 2008 6:17 AM

#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.

Comment #94 - Posted by: Jason MrNiceguy at May 16, 2008 6:39 AM

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..

Comment #95 - Posted by: Andrius Paulius at May 16, 2008 6:47 AM

Michael; 3 Round

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

26:13 Min. in Iraq

Comment #96 - Posted by: kdemon at May 16, 2008 6:51 AM

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

24:43(PR)

Comment #97 - Posted by: Edwin 25/M/5'8"/175 at May 16, 2008 6:55 AM

M/35y/79kg

Treadmill, reg SU.

080418 time: 25:52

today: 19:32

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

Comment #98 - Posted by: Fredrik Frisell, Sweden at May 16, 2008 6:55 AM

33/F/5'10"/155#

Legs shot from Mary yesterday.

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

Comment #99 - Posted by: Laura DeMarco at May 16, 2008 7:03 AM

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.

Comment #100 - Posted by: climbonadime at May 16, 2008 7:05 AM

28/M/203/6'2"

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

19:44

Comment #101 - Posted by: T. SEGUR at May 16, 2008 7:10 AM

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

Comment #102 - Posted by: dwntwn at May 16, 2008 7:15 AM

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

Tony

Comment #103 - Posted by: Anthony Springman at May 16, 2008 7:20 AM

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

Comment #104 - Posted by: Matthew at May 16, 2008 7:23 AM

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.

Comment #105 - Posted by: Fountain at May 16, 2008 7:27 AM

New at CrossFit, first WOD!

28/M/193/6'3''

as rx'd
27:33

enjoyed it!

Comment #106 - Posted by: absmith at May 16, 2008 7:28 AM

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!

Comment #107 - Posted by: Vandy 41/m/66/161 at May 16, 2008 7:28 AM

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.

Comment #108 - Posted by: Erik E at May 16, 2008 7:30 AM

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

Comment #109 - Posted by: Chewy at May 16, 2008 7:31 AM

m/23/155/5ft5

16:10 as RX'd

Comment #110 - Posted by: Dennis Jones at May 16, 2008 7:34 AM

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

It's a long lonely walk back to humbleville

Comment #111 - Posted by: Sofa King at May 16, 2008 7:36 AM

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

Comment #112 - Posted by: jdavieau at May 16, 2008 7:49 AM

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.

Comment #113 - Posted by: ash_29m/6'2/190 at May 16, 2008 7:51 AM

#45 david
0.497096954 miles

Comment #114 - Posted by: mkwest 51/m/190 lynden,wa at May 16, 2008 7:54 AM

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.

Comment #115 - Posted by: bpgpitt at May 16, 2008 7:57 AM

#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!

Comment #116 - Posted by: Leslie Ap at May 16, 2008 8:01 AM

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.

Comment #117 - Posted by: KWood at May 16, 2008 8:01 AM

3xcfwu sans be's and su's

as rx'd on ghd
28:10

Comment #118 - Posted by: difchip m/6'2/198 at May 16, 2008 8:03 AM

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.

Comment #119 - Posted by: atreyu at May 16, 2008 8:04 AM

26/M/155/5'9"

17:11 GHD Back Ext, Situps.

Comment #120 - Posted by: Ezekiel at May 16, 2008 8:05 AM

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

Comment #121 - Posted by: MarcusG 5'10" 170# at May 16, 2008 8:07 AM

first time doing micheal. As Rx 22:55

Comment #122 - Posted by: joey at May 16, 2008 8:13 AM

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

Comment #123 - Posted by: SueAnne/F/47/5'6"/132 at May 16, 2008 8:15 AM

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

Comment #124 - Posted by: cidlaw at May 16, 2008 8:15 AM

21/F/120/5'6"

26:55

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

Comment #125 - Posted by: robyn at May 16, 2008 8:16 AM

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.

Comment #126 - Posted by: BruceUK at May 16, 2008 8:23 AM

#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

Comment #127 - Posted by: chad m/29/6'5/220 at May 16, 2008 8:24 AM

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.


Comment #128 - Posted by: Justin at May 16, 2008 8:28 AM

25:42 new PR

Comment #129 - Posted by: jb305 at May 16, 2008 8:35 AM

41/f/5'10"/160

Michael as rx'd
24:52 (PR)

Comment #130 - Posted by: cathy at May 16, 2008 8:36 AM

m/23/175 28:58

Comment #131 - Posted by: shawnd at May 16, 2008 8:38 AM

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

Comment #132 - Posted by: Mike K at May 16, 2008 8:42 AM

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

Comment #133 - Posted by: Jeff at May 16, 2008 8:42 AM

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…

Comment #134 - Posted by: BobM at May 16, 2008 8:43 AM

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

Comment #135 - Posted by: Chris S at May 16, 2008 8:44 AM

22:00 flat (40 sec PR)

Comment #136 - Posted by: Clippa at May 16, 2008 8:45 AM

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!!

Comment #137 - Posted by: TnT in MD at May 16, 2008 8:49 AM

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

Comment #138 - Posted by: ScottE at May 16, 2008 8:51 AM

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!)

Comment #139 - Posted by: LisaAnne in Tucson at May 16, 2008 8:53 AM

#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

Comment #140 - Posted by: bill from NJ at May 16, 2008 8:54 AM

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

Comment #141 - Posted by: jon c at May 16, 2008 9:03 AM

start to stop -
19.04

Comment #142 - Posted by: eamon 27.m.168.5'8 at May 16, 2008 9:04 AM

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

Comment #143 - Posted by: mjpenna at May 16, 2008 9:07 AM

#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

Comment #144 - Posted by: mjpenna at May 16, 2008 9:14 AM

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.

Comment #145 - Posted by: JamesL at May 16, 2008 9:18 AM

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

Comment #146 - Posted by: JamesL at May 16, 2008 9:20 AM

m/29/210/6´6"

Subbed 800m run with 800m rowmachine.

33min

Rowing hurts after back extensions...


Comment #147 - Posted by: Petter at May 16, 2008 9:21 AM

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.

Comment #148 - Posted by: Alonzo Terrell at May 16, 2008 9:21 AM

m/26/205/6'1"

Comment #149 - Posted by: Alonzo Terrell at May 16, 2008 9:23 AM

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

Comment #150 - Posted by: Nickosaurus at May 16, 2008 9:24 AM

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

Comment #151 - Posted by: Britt Hubbard at May 16, 2008 9:25 AM

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

Comment #152 - Posted by: mkwest 51/m/190 lynden,wa at May 16, 2008 9:28 AM

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!

Comment #153 - Posted by: KSC at May 16, 2008 9:31 AM

16:50
PB is 16:05

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

Comment #154 - Posted by: LTP at May 16, 2008 9:36 AM

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.

Comment #155 - Posted by: KSC at May 16, 2008 9:40 AM

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

as rx'd 29:55
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

Comment #156 - Posted by: Verve at May 16, 2008 9:49 AM

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.

Comment #157 - Posted by: Jake Di Vita at May 16, 2008 9:51 AM

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

Comment #158 - Posted by: Christin Street at May 16, 2008 9:56 AM

27:38

PR by 10 minutes

Comment #159 - Posted by: cso36 at May 16, 2008 9:57 AM

welcome to the thunderdome....

Comment #160 - Posted by: eamon 27.m.168.5'8 at May 16, 2008 9:58 AM

M/27/185/69

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

Comment #161 - Posted by: J.Max at May 16, 2008 9:58 AM

Kristin R:

as rx'd

34:37

Comment #162 - Posted by: headonkey at May 16, 2008 10:01 AM

ooops meant by 2:22

Comment #163 - Posted by: J.Max at May 16, 2008 10:02 AM

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

Comment #164 - Posted by: Marwan at May 16, 2008 10:06 AM

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

Comment #165 - Posted by: Willie at May 16, 2008 10:10 AM

17:51pr by 11 sec, woohoo!

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

Comment #166 - Posted by: JDale M/37/6'2"/180 at May 16, 2008 10:10 AM

24:34

Used supermans and ran around the neighborhood

Comment #167 - Posted by: Mike Ryan 22/5'11/170 at May 16, 2008 10:30 AM

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!!


Comment #168 - Posted by: christy at May 16, 2008 10:32 AM

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

Comment #169 - Posted by: brent howard at May 16, 2008 10:33 AM

#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.

Comment #170 - Posted by: Jeff at May 16, 2008 10:36 AM

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

Comment #171 - Posted by: Mia at May 16, 2008 10:37 AM

30/m/210/6'1"

22:39

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

Comment #172 - Posted by: Clovis at May 16, 2008 10:41 AM

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.

Comment #173 - Posted by: JPW at May 16, 2008 10:44 AM

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)

Comment #174 - Posted by: Mike M at May 16, 2008 10:46 AM

#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+!

Comment #175 - Posted by: Laura DeMarco at May 16, 2008 10:47 AM

16:51

Comment #176 - Posted by: MattyL at May 16, 2008 10:50 AM

___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!

Comment #177 - Posted by: AllisonNYC_23/5'2/128 at May 16, 2008 10:52 AM

38:16

Runs were hard; Sit-ups seemed to take forever

Comment #178 - Posted by: Dan M/40/180 at May 16, 2008 11:06 AM

20:19 no GHD

Comment #179 - Posted by: Clay B at May 16, 2008 11:09 AM

M/47/6'/185

"Michael"
19:42

Comment #180 - Posted by: Richard at May 16, 2008 11:09 AM

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.

Comment #181 - Posted by: MAWL at May 16, 2008 11:12 AM

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 :)

Comment #182 - Posted by: Speal at May 16, 2008 11:13 AM

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

Nolan: 17:00
chris: 19:50

Comment #183 - Posted by: Nolan 25/6'/178 at May 16, 2008 11:16 AM

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!

Comment #184 - Posted by: Sparky 32/M/5'5"/198 at May 16, 2008 11:17 AM

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

Comment #185 - Posted by: ccraft at May 16, 2008 11:17 AM

m/31/180/6

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

Comment #186 - Posted by: RyanGSX at May 16, 2008 11:21 AM

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.

Comment #187 - Posted by: anthony at May 16, 2008 11:23 AM

As Rx'd: 16: 23

Comment #188 - Posted by: Todd W. at May 16, 2008 11:28 AM

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

Comment #189 - Posted by: paul at May 16, 2008 11:32 AM

28/m/602/200lbs

This was my first Michael.

25:53

Subbed Superman's for Back Extensions.

Comment #190 - Posted by: Brandon at May 16, 2008 11:40 AM

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!)

Comment #191 - Posted by: Dena@C2 at May 16, 2008 11:42 AM

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

Comment #192 - Posted by: Louis at May 16, 2008 11:44 AM

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

36yom
5'11"
153bwt

Comment #193 - Posted by: Vandy at May 16, 2008 11:52 AM

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

Comment #194 - Posted by: Dena@C2 at May 16, 2008 11:52 AM

#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!

Comment #195 - Posted by: KWood at May 16, 2008 11:57 AM

M/20/6'1"/195

As RX'd: 17:50

Comment #196 - Posted by: Rich at May 16, 2008 12:06 PM

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

Comment #197 - Posted by: JeffH at May 16, 2008 12:15 PM

M/24/5'11"/240

29:50

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

Comment #198 - Posted by: regooks at May 16, 2008 12:16 PM

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.

Comment #199 - Posted by: Kurt at May 16, 2008 12:17 PM

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.

Comment #200 - Posted by: SMcFarland at May 16, 2008 12:25 PM

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

Comment #201 - Posted by: Mel at May 16, 2008 12:25 PM

28/m/189

19:26 (PR by :07)

anchored SUs, runs on treadmill at .5 incline

Comment #202 - Posted by: esteban at May 16, 2008 12:26 PM

Legs sore from yesterday. But still...

As rx 20:36

Comment #203 - Posted by: Maria UT at May 16, 2008 12:26 PM

M/54/203#/71"

as rx'd: 23min

Comment #204 - Posted by: lee in NV at May 16, 2008 12:28 PM

Active recovery today. Its been a loooong week.

One round of Michael slow and steady.

T=11:02

Comment #205 - Posted by: ChrisCFW at May 16, 2008 12:29 PM

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

Comment #206 - Posted by: jtb at May 16, 2008 12:35 PM

25/M/5'8"/130

17:55 as rx'd

Comment #207 - Posted by: SX at May 16, 2008 12:36 PM

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

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

Comment #208 - Posted by: Mo at May 16, 2008 12:41 PM

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

Comment #209 - Posted by: brian t at May 16, 2008 12:47 PM

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.

Comment #210 - Posted by: layman at May 16, 2008 12:49 PM

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.


Comment #211 - Posted by: Lysa F 43/128 5"5 at May 16, 2008 12:51 PM

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.

Comment #212 - Posted by: tom perry at May 16, 2008 12:52 PM

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


Comment #213 - Posted by: Mike in L.A. at May 16, 2008 12:53 PM


Holy CRAP

I hurt everywhere. Everywhere but my arms thank God.

23:07

Comment #214 - Posted by: FRED 24/210/6'3" at May 16, 2008 12:54 PM

39/M/179

CFWU x 1

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

20:17

Comment #215 - Posted by: Charlie at May 16, 2008 12:57 PM

17:29 out of gas today.

Comment #216 - Posted by: FBC at May 16, 2008 12:58 PM

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

Comment #217 - Posted by: Billy at May 16, 2008 1:08 PM

23/M/185

My second Crossfit workout. Did it on the treadmill.

20:10

Errrrrrrrr

Comment #218 - Posted by: DJS at May 16, 2008 1:11 PM

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

Comment #219 - Posted by: PhilD (McGill Crossfit) at May 16, 2008 1:12 PM

23:13

Need to work on extensions

Comment #220 - Posted by: IanF at May 16, 2008 1:27 PM

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

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

Comment #221 - Posted by: ogre212 at May 16, 2008 1:28 PM

"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!

Comment #222 - Posted by: FFChad_M/37/6'1"/220 at May 16, 2008 1:29 PM

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

Comment #223 - Posted by: LAC-Ames/33/f/115/5'0" at May 16, 2008 1:38 PM

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

Comment #224 - Posted by: dyagg at May 16, 2008 1:44 PM

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.

Comment #225 - Posted by: Sal6 at May 16, 2008 1:44 PM

.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

Comment #226 - Posted by: georgecole3 at May 16, 2008 1:47 PM

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"

Comment #227 - Posted by: CER at May 16, 2008 1:52 PM

bwt:152

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

some pretty good uphill runs as well

Comment #228 - Posted by: Ben CFC at May 16, 2008 1:53 PM

bwt:152

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

some pretty good uphill runs as well

Comment #229 - Posted by: Ben CFC at May 16, 2008 1:53 PM

33/M/192#

18:47 as rx'd (PR)

Comment #230 - Posted by: Ralphy at May 16, 2008 1:56 PM

M/50/198/5'11"

27.46

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

Comment #231 - Posted by: Don Thompson at May 16, 2008 2:01 PM

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.

Comment #232 - Posted by: cleverhandz at May 16, 2008 2:02 PM

24:03 good mornings with oly bar

Comment #233 - Posted by: dru at May 16, 2008 2:04 PM

halved it... 10:48

Comment #234 - Posted by: dbones at May 16, 2008 2:06 PM

First time doing micheal. 21:14

Comment #235 - Posted by: nathan at May 16, 2008 2:09 PM

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!!

Comment #236 - Posted by: jwrbike M/38/6'3"/180 at May 16, 2008 2:09 PM

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.

Comment #237 - Posted by: Allan at May 16, 2008 2:09 PM

Question??

Is there ever any WOD that incorporate swimming???

Comment #238 - Posted by: Ryan at May 16, 2008 2:11 PM

As RX'D
22 min

Comment #239 - Posted by: Yuriy at May 16, 2008 2:11 PM

22:11

Comment #240 - Posted by: Dan M at May 16, 2008 2:16 PM

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

Comment #241 - Posted by: Logan at May 16, 2008 2:16 PM

As Rx'd, 20:58

Comment #242 - Posted by: Deuce - M/31y/143lbs at May 16, 2008 2:17 PM

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.

Comment #243 - Posted by: TJB at May 16, 2008 2:24 PM

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.

Comment #244 - Posted by: TnT in MD at May 16, 2008 2:34 PM

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.

Comment #245 - Posted by: MC Warsaw 23/m/6"/230 at May 16, 2008 2:36 PM

"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.

Comment #246 - Posted by: bingo at May 16, 2008 2:40 PM

29 yom, 180 lbs


15:45 supermans & anchored situps

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

Comment #247 - Posted by: Jeff Weltmer at May 16, 2008 2:41 PM

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.

Comment #248 - Posted by: Sesoku at May 16, 2008 2:42 PM

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.

Comment #249 - Posted by: Corey at May 16, 2008 2:47 PM

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"

Comment #250 - Posted by: CapeCodDave at May 16, 2008 2:51 PM

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)

Comment #251 - Posted by: jongb at May 16, 2008 2:56 PM

24:32

Comment #252 - Posted by: GDJ at May 16, 2008 3:01 PM

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.

Comment #253 - Posted by: David Sailor at May 16, 2008 3:02 PM

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)

Comment #254 - Posted by: dwntwn at May 16, 2008 3:06 PM

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?

Comment #255 - Posted by: gaucoin at May 16, 2008 3:08 PM

13:48.21

sub'd supermans for extensions

Comment #256 - Posted by: jason at May 16, 2008 3:09 PM


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

Comment #257 - Posted by: Weimin at May 16, 2008 3:11 PM

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"

Comment #258 - Posted by: ozzie at May 16, 2008 3:14 PM


23:43
GM 12#
Sit-ups

Comment #259 - Posted by: JCL at May 16, 2008 3:15 PM

M/20/209

Michael
23:00

Comment #260 - Posted by: Teddy at May 16, 2008 3:20 PM

19:29

Comment #261 - Posted by: S. Fogle at May 16, 2008 3:33 PM

3 round of
800m
50 sit ups
50 supermans

24:13

Hurts everywhere... and it feels so good!

Comment #262 - Posted by: Lucas at May 16, 2008 3:36 PM

m/40/190

Michael
As RXd 19:15.

Comment #263 - Posted by: MaineiacKen at May 16, 2008 3:37 PM

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 :-)

Comment #264 - Posted by: Harpo at May 16, 2008 3:44 PM

First time poster:

As Rxd 23:47

Comment #265 - Posted by: Vinay at May 16, 2008 3:47 PM

As Rx'd
27:28

Comment #266 - Posted by: Matt Hays at May 16, 2008 3:48 PM

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.

Comment #267 - Posted by: Matt Hays at May 16, 2008 3:49 PM

Ben CFC Comment 226

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

Have Fun, Train Hard,

Billy

Comment #268 - Posted by: Billy at May 16, 2008 3:50 PM

29:54

Comment #269 - Posted by: david_gladstein at May 16, 2008 3:51 PM

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

Comment #270 - Posted by: Derek at May 16, 2008 4:02 PM

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

Comment #271 - Posted by: JEREMIAH at May 16, 2008 4:03 PM

44/76"/190

CFWUx3 (ex situps and back ext)

ran at track - subbed unweighted goodmornings

21:57

Comment #272 - Posted by: Pete - Decatur, GA at May 16, 2008 4:06 PM

20/m/160/5'10

As rx'd

20:49 (PR) Good Day!

Comment #273 - Posted by: John L at May 16, 2008 4:11 PM

6'3",204,252

16:05
as Rx'd

Comment #274 - Posted by: Mike J at May 16, 2008 4:19 PM

cfwu x 3

subbed supermans

21:21

Comment #275 - Posted by: GW at May 16, 2008 4:20 PM

28:10

Comment #276 - Posted by: Júlíus at May 16, 2008 4:23 PM

37M/5'10"/162.5#

As Rx: 20:43

PR by 34 seconds.

Comment #277 - Posted by: rjf at May 16, 2008 4:24 PM

M / 18 / 175


New PR today 19:26

Comment #278 - Posted by: Marty-Chicago- at May 16, 2008 4:26 PM

26/F/175/6'

24:04 as rx

Damn, felt good!

Comment #279 - Posted by: Tilly at May 16, 2008 4:32 PM

Anthony (M/29/170)

"Michael"
17:24 (PR)

Comment #280 - Posted by: Anthony Bainbridge - CrossFit Fredericton at May 16, 2008 4:33 PM

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!

Comment #281 - Posted by: Jonny at May 16, 2008 4:39 PM

"Michael"

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

26:22

Comment #282 - Posted by: Seeker at May 16, 2008 4:40 PM

first time doing "Michael"

as Rx'd: 17:10

Comment #283 - Posted by: Pat M at May 16, 2008 4:40 PM

first time doing "Michael"

as Rx'd: 17:10

Comment #284 - Posted by: Pat M at May 16, 2008 4:40 PM

3 CFWU 10
M 24:22
J 22:00

Comment #285 - Posted by: Mark R at May 16, 2008 4:41 PM

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

Comment #286 - Posted by: Charles Ottawa, Canada at May 16, 2008 4:43 PM

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.

Comment #287 - Posted by: ROBERT SUTHERLAND at May 16, 2008 4:45 PM

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.

Comment #288 - Posted by: Uncle Rico at May 16, 2008 4:48 PM

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

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

Comment #289 - Posted by: Kuna at May 16, 2008 4:51 PM

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

Totally destroyed after that.

Comment #290 - Posted by: Trenton Widdis at May 16, 2008 4:54 PM

m/25/220/5'11"

As RX'd:

26:14

Last PR was 30:4?

Comment #291 - Posted by: RyanCFLoudon at May 16, 2008 4:55 PM

m/25/220/5'11"

As RX'd:

26:14

Last PR was 30:4?

Comment #292 - Posted by: RyanCFLoudon at May 16, 2008 4:55 PM

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

Comment #293 - Posted by: welch at May 16, 2008 4:55 PM

27 min on the dot as R'xd

Comment #294 - Posted by: Allen 26M/5'10/166 at May 16, 2008 4:56 PM

25/m/6'/165#

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

As rx'd:

25:28 (PR by 3 minutes)

Comment #295 - Posted by: Kevin at May 16, 2008 4:56 PM

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

Comment #296 - Posted by: Jacob Tsypkin at May 16, 2008 5:01 PM

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.

Comment #297 - Posted by: JAKE at May 16, 2008 5:03 PM

29:42 pr by 6 min

Comment #298 - Posted by: babs 28/f/5'4"/133 at May 16, 2008 5:03 PM

#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

Comment #299 - Posted by: MichaelCmaui at May 16, 2008 5:07 PM

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)

Comment #300 - Posted by: Jodi Bainbridge - CrossFit Fredericton at May 16, 2008 5:11 PM

"Michael" 1st time

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

28:27

Comment #301 - Posted by: nap7 at May 16, 2008 5:13 PM

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

Comment #302 - Posted by: Skeletor at May 16, 2008 5:18 PM

oh...23:10

Comment #303 - Posted by: Skeletor at May 16, 2008 5:19 PM

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.

Comment #304 - Posted by: mhawe at May 16, 2008 5:21 PM

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

Comment #305 - Posted by: Woods at May 16, 2008 5:23 PM

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?

Comment #306 - Posted by: Adam W 39/5'7"/175 at May 16, 2008 5:28 PM

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.

Comment #307 - Posted by: CRussell at May 16, 2008 5:29 PM

as rx'd with treadmill

31:35


Comment #308 - Posted by: JokerHB at May 16, 2008 5:30 PM

20:27
treadmill, feet anchored

Comment #309 - Posted by: BPemberton at May 16, 2008 5:33 PM

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

Comment #310 - Posted by: Murray-San Diego M/31/5'10/190 at May 16, 2008 5:35 PM

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

Comment #311 - Posted by: Seth at May 16, 2008 5:39 PM

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

Comment #312 - Posted by: in8girl at May 16, 2008 5:49 PM

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.

Comment #313 - Posted by: Wes at May 16, 2008 5:50 PM

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

Comment #314 - Posted by: mithious at May 16, 2008 5:50 PM

21:13

Comment #315 - Posted by: Hari at May 16, 2008 5:57 PM

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

Comment #316 - Posted by: Caleb T. at May 16, 2008 6:02 PM

===============================
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!
================================

Comment #317 - Posted by: tim p at May 16, 2008 6:03 PM

31/M/185

25:23

Comment #318 - Posted by: NEESE at May 16, 2008 6:03 PM

M/21/205

RX'd 20:16

Outside - 100 Degree heat.

Comment #319 - Posted by: MarcD at May 16, 2008 6:04 PM

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