Can't wait. I will definitely be putting some deadlifts in there.

Jimmy Got Hops!

How funny, I ran one of my mates through this yesterday.

GHD's here we come.

Just finished OHS and they were rubbish. Arms are toast

Wow this plus the Crossfit Endurance workout of the day of 5 x 2k on my bike... I am scared for my life right now. Can't wait to hit it hard though.

===============================================
TODAY'S FAQ
===============================================
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Whew. For a second I thought I read Murph. The workout is pretty self explanatory. If a track isn't handy, use mapmyrun.com or gmap-pedometer.com to map out 800m.

If you don't have a GHD for the back extensions, try good mornings or supermans (see section 3.13 on the FAQ page).

Situps are your choice: on the GHD, or on an ab-mat, or on the floor with your feet anchored, or unachored. This one may look easy, but push it hard enough and you will not think it's so easy next time.

Nice end to the cycle.

Am taking an enforced rest day today 'cos I have a race tomorrow - but sorry to be missing Michael!

Looks like I'll need to play catch-up in the next week or so with this and 'Jeremy'

Beautiful.....Just what I was looking for.

Wow!!! 3 named WODs in a row. Worked out with non-crosfit friends (well, now their addicted) for three days w/no computer access and did Fight Gone Bad, Fran with clean and jerk subbed for thrusters, and Tabata stuff. This cycle makes what we did look like patty cake.

Awesome. Great WOD for the park tomorrow. Did Jeremy today got 10:42. Ive been in Spain for a month so it was a wake up call that was much needed! Cant wait for tomorrow!!
Get some!

This cycle has been nasty...I love it! Off to Asheville, NC in the AM after Michael.

Set a PR for Fran, 8:46 scaled to 75lbs. 3 minutes off my last!

M/26/6"/168

Wow.

What a cap to a tough three days! Still not up to doing this as Rx'd but will scale.

KK

Sweet. I was thinking to myself that we need a good run after all that leg work!

I love this one. I am going to do it at the high school track and going to sub good mornings for back extensions.

Thanks Coach!

Just a heads up, GHD situps, more than any other crossfit exercise, have been linked to Rhabdo (Rhabdomyolysis)

Please read this article before doing this workout if you are planning on doing GHD situps.

http://www.crossfit.com/journal/library/33_05_killer_workouts.pdf

I missed this one a while back because I was injured. I'm so excited! I knew I was an #@$hole for smoking tonight...

My poor, poor legs! I've done more than 150 95# squats between today and yesterday. :)

21 15 9 ohs burpee
95#ohs
924

Then a strength workout with gillian and mike
5x8 ohs w 95#
5x8 deadlift w 155#

Gillian is strong... Duh

Billy: thanks a ton for your input. Haven't tried the jerk stuff yet. I'm going to wait until my gigantic bruises go away. I'll keep you posted. I'm CrossFitting my fingers that your tips work!

Why does crossfit workout out three consecutive days proceeded by taking one off? Does this kind of schedule hinder protein sythesis since you work out on consecutive days? I've heard that muscles repair occurs for up to 48 hours, so I'm wondering if working out on consecutive days helps or hurts my body's progress.

#16 Jon

Follow the posted WODs wholeheartedly for three months and then tell me if you really care what your protein is doing.

Jimmy Baker, you're flying! Love Eva T.

yum!

#17

#16 has a valid concern and I would like to know the answer as well...

Hi Charles
I'm well buddy-things good with you? Stats are getting better I see-good work man.

16, 20 -- Working out strictly on anecdotal evidence (gym lore) is dangerous. So is working out strictly on science.

Do it, and see what works. If you don't like 3 on 1 off, then do the WoDs on a different schedule... you have my permission.

# 17

While your answer shows a supreme confidence in the crossfit way, it lacks competence and a base of any kind of facts in terms of what scientifically helps or hurts you. There can be a tremendous gap between what you believe and what is actually the best choice. Can someone provide an answer that has at least a novice base in actual facts.

#23

Here's an article from an old CFJ that might help. Any more info than this would probably be best obtained through email with coach.
http://www.crossfit.com/journal/2007/11/theoretical_template_for_cross.html

# 23
great link. relates to the video and the spontaneous topic brought up here.

ive got a question...
i saw a video of coach explaining the GHD situp and he said doing them with a straight leg works the iliopsoas. why is the 'soas stressed so much in crossfit (we seem to do quite a few GHD's)? i understand training every muscle but i truly dont understand how its strengthening is "functional".
also does anyone actually do GHD's with straight legs? i imagine not because its slower and for me really uncomfortable on the spine (where the 'soas connects). any insight would be appreciated

sorry the link was by BrettL comment #24

anyway sorry for the post questioning the 'soas. as soon as i pressed "post" i realized i should have done some research first. wikipedia answered all my questions on the 'soas and more.
did you know that 40% of people dont have a psoas minor?

#16 - legitimate question. Here's how I answered it for myself. I tried many different workout routines, and I feel the best after a CrossFit workout. I've done the Rippetoe, split routine, Arnold workout, supersets, etc...

But I feel like after I recover from a CrossFit workout I have accomplished something.

I also love when the peeps at globo gym give me looks like I'm crazy. It turns to astonishment when they see that i'm not stopping. Happy hunting on your quest for fitness!

Semper Fi

24/m/5'11"/197
25:02 as rx'd on ghetto hamstring developer (24" plyo box and a 2 x 4 screwed to the wall)

#16 Jon and #20 Mike

I am by no means an expert nor necessarily the best person to answer your question, but I'll give it a shot. The 48 hour recovery period is one used by traditional methods of weight training and bodybuilding. That is not the purpose of this program. CF calls for constantly varied functional fitness across a broad spectrum of energy pathways. The structure here is different because it is based on the concept of beginning prepared for the unprepareable (is that a word?). This is the reason so many LEO, MIL and FF use Cf to prepare for their jobs. They cannot tell a criminal, fire or enemy that they will be taking a rest day because they just face a similar situation yesterday and they need to give their body time to recover. Coach does use programing on consecutive day so that the body becomes accustomed to high power output. Remember, hypertrophy and max strength are not the focus of this program.

So to answer your question about helping or hurting your body's progress, I guess you would have to first define what progress you want to see in your body. Do you want increased mass and "pretty" muscles? Do you want improved cardiovascular performance? Do you want to lose weight? Do you want higher performance output? These are only questions you can answer. That is why the majority of the answers on here are going to be, "Try it and see."

If you are not sure of the answers to those question (which most of this community believes can all be answered with a resounding YES by CrossFit), then you need to read the "What is Fitness" article in the Starting Here section of the site.

I know, my answer isn't really an answer, but it's what I've got.

Pili

35/M/77kg

18:15

I've been out for a couple of days with an ear infection.

Decided to do Jeremy and Michael b2b, Jeremy as rx'd in 5.37 then on to Michael... Well this was more a case of just keeping moving subbed in pvc GM, un-anchored sit-ups 19.58. This is about 4 mins or so slower than my PB.

Was it worth it? Yes, I definitely needed to do it after a couple of days off.

M/6`1/214lbs

"Michael" rx´d (treadmill)
26:02

30seconds faster than last time,1:30 slower than PR

M/20/6'3/215lbs

15:14

45/5 11.5/156

First time ever done this one outside - MUCH faster than on treadmill; nicer too!

Michael as Rx (supermans not GHD; situps unanchored)

15:56 PB by a long way.

There is no absolutely no doubt whatsoever in my mind that Crossfit works. The definitive proof was when I took on both my teenage girls at a bout of full contact, NHB shopping in London last week. After 4 hours, they'd had enough. Losers.

Took delivery of my iPhone yeserday. Pukie comes up as a screen icon if you store the Crossfit homepage. Has anyone done Crossfit playlists for the different workouts? Or am I the only one sad enough to have thought of this.....

Hey gang!
My name is Matt, and I was just recommended CrossFit yesterday by one of my friends. I'm going to try it out, but I'm a little confused about the process. Right now I'm in a cycle of 3 days of lifting, 3 days of running (3 miles each time) per week. It looks like for cross fit I only do the WOD, and am not supposed to supplement that with any other activity. Is this correct, or is it more involved? Also, for this workout, if I have a track but it's not right next to the gym, should I run 800m, run over to the gym and do the back ext. and situps, and then go back out to the track? Or should I just get my 3 800's in before going to the gym and doing the other exercises? Just curious. Thanks a lot,
Sincerely,
-Matthew Myers

25:12 on GHD (pr)

080613 was 26:28

With regard to #16, adaptation to exercise is much more complicated than simple muscle repair.

There is
metabolic pathway development
flexibility (crossfit hits shoulder, ankles and hips in particular)
tendon/ligament strength
muscle strength
neuronal recruitment
complex motor pattern development....etc, etc

The time for adaptation of these different facets of fitness varies between individuals, over time, etc. as well as in their intrinsic nature - e.g.metabolic pathays adapt quickly, tendons don't. The advantage of doing lots of different actvities is that some facets of adaptation can recover and adapt, while others are stressed. The 3 on 1 off schedule doesn't work for everybody, but isnt a bad average, especially if you are NOT doing another sport or have a physically demanding job. There are no rules that say you have to do it as Rx. I have had to adapt what I can do based on my bodies particualr problems - aging tendons, little muscle mass but good CV function and muscular endurance - and the demands of my sports. Coming up to a competition, I might drop Crossfit 'as Rx'. Im not sure if Coach uses micro/macro cycles of different training load, but it sometimes seems like it.....I havent kept track that closely of the WODS, as that will destroy the magic!!!! Anyway, that's enough for here. Suck and see is the best bet

Cant wait

18:53 - 800 meter rows, back extensions and anchored situps.

PR doing rowing Michael! Maybe having Lynne here threatening me with Tabata HSPUs is a good motivator :)

800 meter rows averaged 2:08, 2:10 and another 2:08 times. The rowing classes I attended on Lake Mendota must have helped.

16 - Protein synthesis - that's catabolism and anabolism - are ongoing and systemic, not local. That means it's going on all the time. Breakdown and repair are not limited to 'muscles worked' the day before, but all lean tissue, all the time.
Contrary to bodybuliding dogma, muscles CAN be used more than once per week. That's what they're made for. Increased stimulus, given adequate rest, will only help. Let me ask you this: would doing 20 sets of biceps curls 1 day be better than 4 sets / day for 5 consecutive days?

CFWU X 3 (-be, - situps)

Time 12 min 44 sec

Michael (BrandX Puppies level)

3 rnds 600 m run, 15 BE, 25 situps

run (3 min 45 sec; 3 min 38 sec; 3 min 43 sec)

Time 16 min 18 sec
Total Time 29 min 2 sec

f: 35/5'7/129

Time: 23.59
11 seconds slower than last time on 18th April 08.

Sit-ups: butterfly position.

I was a bit pissed off at my time and cursed crossfit for exposing a weakness in my running which was definitely slower. However, on reflection, the last time I did Michael I had run 10k, 5k and a mix of 4000m over various wods in the 3 weeks beforehand. The last time I ran before today was over a week and a half ago and before that it there had been a 5 week gap.

On a plus though my time probably would've been pants had I not been on strict zone the past week.

Another plus is that I've been factoring dips into my warm-up the past couple of weeks. I've improved from 6 full rom dips in a row to 7, but today I did 10 in my first set and a straight 10 again in my second set.

Going to now start including runs to my warm-up.
==================================================
MEETING ON MONDAY TO SIGN LEASE FOR OUR BOX!
==================================================

Post #35
Refer to crossfitendurance.com and that will help you out

23/M/165
19:22

150 Back Ext. Feel Good ;)

Destroyed my previous time! Last time I was using a dowel for good mornings and anchored situps with a time of 20:42.

This time, 45# good mornings and UNanchored situps for a PR of 19:01!!

I had a feeling I'd be seeing this today.

27/6'8"/215

18:44

Run at the track, swiss ball BE and SU

I forgot to mention in my post...Michael made me puke today! FIRST TIME in 2 years!

19:59

GHD Sit Ups/GHD Back ext's

bwt-165
34 yom
5'10"
PB is 15:21 w/ anch sit ups and GHD ext's

as rxd......24:19........jb

NUTRITION:
I was just wondering if people have a zone snack before and after working out, or do they just have a meal 2 hours before a workout then shortly after. And whats good to eat before and after. And does anybody take any supplements?

Nickosaurus #28 great idea on the "ghetto hamstring developer". Will definitely try that when I remodel my garage.

Michael:
Subbed in gm's with length of rebar
21:08

Zone Question?
I came across problem. I require 24 blocks. but in the zone book it says one block of protein is seven grams, and your not suppose to have more than 35 grams at a feeding. So you eat five meals a day. With two snacks that have 1 block each. So that leaves me with 22 blocks spread over three meals. What should I do with that figuring 8-7-7. Should I ad an extra meal so I will stay at five blocks. Eat six meals instead of five. If anyone has an Idea please let me know you can email me at Kebudde@yahoo.com. Thanks
God bless

As Rx'd

26:47(PR)

2nd time doing this WOD...beat my old PR by almost 6 min. I think I am finally starting to time my breaks better! It also helps to have some intensity back!!

Is it monday yet??

25:13

27:42

35:43

39yof/ 175 lbs

been doing cross fit for 3 mths, am totally addicted, would like to drop 15 lbs but haven't moved at all since i started although i am definitely stronger and faster than ever. Mom of 2 and love the flexibility of cross fit. Am a swimmer so am looking forward to seeing what that does for my training this fall.
One question. I have started posting in the message board, under WOD logs so i can track my own. but each day when i go to post i have to go and do a search for my log. Is there a simpler way?

18:54

m/38/6'3"/220

28:28, then ran another 800m

M/30/6'3"/199

21:40
60 Good Mornings for 50 BE
Unanchored SU

+1.5 miles run cooldown

40/m/176cm/71kg

As rx'd

26:23

Back extensions with hip supported
Regular situps with feet anchored (first round ghd-situps with partial ROM)

Splits: 8:02, 8:58, 9:23

did yesterdays wod

48 minutes as RXd -- I run like a pumpkin

1st Michael

as RX'd and on GHD

29:17

Good and tough

32:40 dang situps. . . .

14:05 I never ran that fast in my life!

23/m/191
25:55 GHSups

WU .5 mi walk on treadmill
WOD
19:42

25:30 all situps and extensions on GHD.
6 minutes off PR using unanchored situps

Michael stats from logsitall.com:

median time all (319 reporting) 22:26
median time women 23:46

median 20-30 21:00
median 30-40 22:46
median 40-50 22:51

all age groups etc. on logsitall.com home page (w/f/s)

-bp

#24 Keith

check out CFJ #21

there is a "23 blocl - large hard gainer" perscription and a "25 block - Athletic, Well muscled" perscription as well.

For my size (167 lbs with a LBM around 155) I'm a 17 blocker (but I thought I was an 18 blocker before my level 1 cert).

If I start getting too lean, I can double my fat blocks and still be hormonologicaly balance with Insuline and glucagon.

24 sounds like allot of blocks to me, however I have no idea what your build is, so it could be exactly right.

Video:

Anyone notice how Cert staff in the videos have adopted the same presentation style: mannerisms, phrases, body language, assertivness. Not sure who the guy is in that video, but I swear I could hear Nicole in a guy's body.

Need some help with an argument me and my buddie are havein. On a SDLHP with a 88# kettlebell. o you stop with bottom of bell at shin or on the ground. I say graound and think he's just part girl. Thanks

#71 turtle,
Thanks for the heads up I thought it was a lot of blocks as well. I will check what the journal says. I was just going by the zone book, and it never had that type of meal design in there.
God Bless

M/40/185

Michael Light

Three rounds of
700m run subbed for 800m (hey, that's how long the track is...sorry)
50 back extensions
50 sit ups (mil style with foot hold)

21:28

32/F/115/5'4"
19m24s for my first week of Crossfit... not bad!

M/5"11"/165
23:55

http://www.salon.com/mwt/feature/2007/11/03/marathon

Thought there might be some interest in this article; the title is "How Oprah ruined the marathon" and the underlying theme is very similar to that of the globo-gym vs crossfit discussion.
Excercise is only hard if YOU make it hard, as with the 26.2 distance. Without the discipline, there is no reward.

36/M/6'5"/208

As RX'd: 19:18

Not great considering my last "Michael" was 16:42 on 080515. Looking forward to the rest.

Regards,
Dave

M/32/5'8"/185

33:31

1st round of Back extensions and Sit-ups was broken. Subsequent rounds were not broken.

24mins on the dot. That really sucked because I did it in globo gym so walking time to and from stations takes up too much time as does getting the treadmill up to speed. Ran at 1.0 incline first round at 8mph, second at 7.5 and third 6-6.5. I would really expect this to be 3-4 mins faster if I could do it outside. Legs are jello, looking forward to a day off tomorrow..great cycle. Going wakeboarding now, that should be interesting.

Male 24 6-5

As req 19:39

All running on treadmill with 1.0 incline (sub 3 min on all three runs)

M/31/6'/195

3 Rounds

.6 mi run
50 Back extensions on medicine ball
50 Situps

24:09 (85deg, 90%humidity)

Is it ok if I do the 800m on a treadmill or do I need to go outside for that?

Thanks,
Clint

I'm brand new to crossfit, this is only my third wod ever, obviously my first "michael". I can't freakin' wait to see the awesome changes that hard work with crossfit will bring, especially the results that my lame regular workouts haven't been giving me.

My time's not that great but I know it'll get better with practice.

f/28/5'3/150

26:03
- .50 mile run (treadmill with 1.0 incline. I'm going outside for it next time)
-50 back extensions
-50 sit ups

I was gassing a little after round two and split the 50's in the third, otherwise, I probably would've finished with a little better of a time. Hopefully, that'll improve with more wods.

left the watch at home.

Had to scale. First time with GHD for both

first round, 50 back extensions, 25 ghd situps

2nd and 3rd rounds, 25 be and situps

M/265/28/6'3

As Rx'd

28:15 (New PR by 4min)

Going to hold off on Michael, taking an early rest day.

#57 Jackie

The reason you are probably not experiencing any "weight loss" is because women typically gain quite a bit of muscle initially on CF. It doesn't show in terms of getting big, but your body composition is changing. I have to ask you, how does your clothes fit? That is probably a much better indication of changes in body composition. I wouldn't go by the scale. With our clients the changes are visible long before anything happens on the scale.

Happy Crossfitting!

47/m/190

As Rx'd. 27:42

33/F/5'10"/154

I think today was my 10th "Michael." Since I have always done this workout with GHD sit-ups, I wanted to see what my time would be if I did anchored AbMat sit-ups instead. Not as much of a time difference as I would have liked; I'm pretty proficient with GHD work, and using the AbMat only shaved two minutes off my PR with GHD sit-ups (22:46).

Outside runs (too many turnarounds; new route next time)
GHD extensions; anchored AbMat sit-ups
20:45

M/26/6'1/185

as rx'd in 22:42

new pr by 1:10 (this is my 3rd michael)

Just did "michael" on the track here on my Base. first WOD in a while lol, pretty brutal, but pulled it off in 24:36...kind of shabby i know. lol

thanks crossfit for keeping me motivated

bw 165

15:24 as rx'd

treadmill @ 10.5

37/6'2"/195

Time: 19:53 as Rx'd

Ran this one outside on a hilly run mapped out with a gps watch. A little tougher than on a treadmill.

I'll be doing yesterdays workout this afternoon.

40/m/192

Subbed elliptical and unanchored abmat sit-ups.

Time: 21:37

What a frustrating morning...
Woke up after my second IF and hadn't lost any weight (last time I did it I lost at least 3 pounds, maybe water weight but still is nice to see)
Did Michael, felt like I was doing so well and was going to kill my PR, but was over a min slower than last time (6/13 - 19:39)
Michael as Rx 20:57 (unanchored mat sit ups, GHD)
ARG!
Wondering if the slow time was because I hadn't eaten in 15 hours. Has anyone else who has done IF had performance losses at the end of a fast?

James m/24/185/6'2"
16:31 better by 30 sec

Colin m/23/197/6'
~17:00 had an emergency 'poop' he had to do.

Xfit Rocks

#13 Justin

I agree, one of my buds was in the hospital for about a week with Rhabdo after we did a WOD which included GHD sit-ups.

But still done right...they are a great exercise!

I advise newbs to watch the vids on GHD sit-ups and listen to the advice given by coach about dosing these!

23'25
.5 mile
50 bx
100 su/crunchs
x3

5 min improvement from last time.

M/6'5"/215#/26yrs

Did JEREMY this morning for the first time, I definitely underestimated the burpees on this one. All OHS and Burpees were unbroken, but the cycle time on the Burpees slowed more than I would have liked.

Time as RX'd: 5:09

M/23/200

AS Rx'd, 24:42, two min better than last time, btw I hate running 800s on the treadmill

age 18 bw 170
18:54 as rx'd
still gotta find a way to beat my pr of 16:20 something

M/25/170/6'0

I cranked through this workout. A little slow near the sit ups on the second round. Slowed down a bit on the BE and sit ups during the third round. I could run my 800m faster but that will take some work.
As Rx'd

18:42

Today I did a WOD from Sept '06:

100m walking lunge/800m run/100 squats for time=7:33, almost 90 seconds faster this time. Felt good but kinda hit the wall at 30 squats so I did quick sets of 5 after that with wee little rests. Legs are still quivering.

Post-get in touch with my inner hippie at the Calgary Folk Fest.

M/29/5'3"/160

as rx'd
indoor track

time: 24:56

wow what a week!!!! I love this stuff!!!

going mountain biking as well today...my body hates my mind but my mind loves the high of elite fitness

19/m/168

800 m
50 good mornings #45
50 sit ups

roughly 18 or 19 didn't have my watch so had to go by time on phone. it was freakin scorching outside!

Mark
3x
Run 800m
50 GHD sit ups
50 GHD back(hip) extensions

26:50 (PR)

m/34/70/185

28:17 20v, back exts, 1/2 rom ghd situps

Way to go, Jimmy!! I'm proud to call you "my trainer".

22:17 I think that is a new PR

I did true back extension, not hip extension. GHD sit-ups to parallel. Still can't reach back and touch the ground. That hurts.

m/24/6'2''/225

24:30

26:20

had to do it on a treadmill. Long walk to roman chair.
Oh well, a good baseline. Can't wait for the GHD to get here. Off to home depot for iron pipe pull-up bar.
M/30/190

#29

Nice points.

Michael: Subbed good mornings with hands behind head. Unanchored Situps. Did WOD @ High School track.

25:32:49

This is my third "Michael" with same subs, shaved off 4.5 and 3.5 minutes off previous two.

20:49

Rx

m/43y/5'9"/183

as rx'd:

used tractor tire for glute ham, it was awesome.

22:42

Returning after 4 weeks of Starting Strength. Two numbers changed - age up to 40 now and weight down to 170. I guess the hard work paid off.

WOD

3 x 1/2 mile runs (3:42, 4:06, 3:59)
3 x 50 un-anchored situps
3 x 50 good mornings

26:19

Feels great to be CFing again

Charlie W- get your azz outside and do this!!!

Whew done as rx'd...getting a headache b/c of not eating yet.

Finished in 34:57

M 5'6" 32 135#

28/m/192

23:06 (PR by 1:59)

outdoors, on track, subbing 20lb slosh pipe good mornings for BEs

Subbed Swissball crunches for situps.

25:01

Runs on a treadmill; conservative pace after overworking my knee on the last 10k.
Subbed 90lb deadlift for the back extensions.
Situps with abmat, butterfly legs.

Time: 23:29

The deadlift substitution felt great but a heavier weight and better warmup are in order for next time.

27 yom 6'2" 155#

Pre: CFWUx2

"Rowing Michael" as rx'd:

1000m row: 3:54
50 anchored situps: 30-20
50 back extensions on GHD: 40-10

1000m row: 3:54
50 anchored situps: 25-15-10
50 back extension on GHD: 30-15-5

1000m row: 3:55
50 anchored situps: 25-10-8-7
50 back extensions on GHD: 25-15-10

27:19...with 45sec. walk from rowing/situps area to GHD.

Very tough workout with the row...much harder than the running. Normally with a treadmill run I can do the situps and back extension unbroken for all sets. With the rowing I was doing one half sit-up and one-half back extension per stroke and this was very tiring. Back extensions on GHD are much more difficult than doing them on roman chair where your legs are at a 45 degree angle versus horizontal. Great workout and I think I will continue to sub rowing for running on this one from now on. Great challenge!

25:12, I ran with a slower girl cause it was her first time. No man left behind!!! (or girl in this case)

This was perfect for today! My abs are feeling GREAT!!!

21:20
2 laps around Canadian football field (wide turns) = 800m
situps
kneeling good mornings

Cheers

Sean

16min

Today's WOD:

3rd Michael, but first time as Rx.

3x
800 m run (on sidewalk)
50 Back Extensions
50 Situps
(reversed order due to sharing the only GH machine at the gym)

42:57

Previous (080613):
800 m Run (treadmill)
50 situps
50 good mornings

Adding in about 6 min because I forgot to start my watch: 41:39.

26/m/180/6'1

21:41 as Rx'd

M/34/189cm/85kg

First "Michael".
No GHD, so back extensions and sit-ups on the ground.

18:33

The missus beat me by 5 seconds.

As R'xd

22:25(PR)

A 7 munite improvement from my last "Michael". Beautiful! The WODs are the
highlight of my day out here in Iraq. I also like the camraderie I've built with the other crossfitters out here. Thanks CF for making my days in Iraq bearable!

F/37/5'4"/141 baby!!!!

Pack:

Three rounds for time of:
Run 800 meters
35 Back Extensions (supermans)
35 Sit-ups (stability disk)
24:34
800s unbroken.
Last time was 29something with broken 800s, but did close to GHD and back exts over edge of porch. Think it was hotter too.
Still......!!!!
Got down to 141 today!! Trying to control the insulin response in my body is helping!

m/21/145

25:26 Puckie hit me pretty hard on this one. That's awsome Camille! Keep it up.

how much should we rest between rounds?... or just estimate based on how we feel?

m/30/156

25:40 probably would have been faster if I did not have to share equipment with others at the Y.

Subbed back ext. for supermans. Just regular sit ups. My core is going to explode in pain anytime now.

18:24

25/m/157/5'8"

as rx'ed
17:43

subbed supermans for back extensions

17/M/6'2"/195

17:45 as Rx'd

43/6'1"/185

fran games style: chest to bar, bar from the ground, no medicine ball to bounce off of.

5:05

so much harder than a regular fran. jeremy and michael tomorrow.

kris kepler

looks like the this wod was a real sweet spot for you. nice time.

26/m/152

17:43

I think we paced this really well. Beat my old time, but I had Katon with me to push me. We also did this in the sun, so I think our last best time of 17:35 in the night when it was cool doesn't really count, haha. Cobra!!!

M/36/180

29:30

My first crossfit WOD, 22:05 on the treadmill. I was on pace for a 20:00 but that last round killed me.

Subbed Good Mornings with a 45lb bar for back extensions.

20:40

S/F
Katz

Michael
38m/190. 20:29 PR

35f/130. 28:50 PR

m/19/145/5'6''

got 20:00 as Rx'd, 5:00 better than my last PR. running is a huge weakness of mine, so started today, and from now on when i run i hit it as hard as i can. i

F/39/124

24:06....wait for it...wait for it...AS RX'D!!!

Sorry, I just hardly ever get to say it! :)

today's picture is awesome by the way

27/m/177

3 rounds of:

800m row
50 45# good mornings
50 anchored abmat sit-ups

24:15

32/m/210/6'5"

18:24 PR by 1:48

Went kayaking for a few hours before workout and thought this might negatively affect me. Turns out it was quite the opposite, I felt really good and took very little rest. Really wanted to get an under 20 min and just blew my old PR away this time.

David
M - 33 - 5'10" - 180 BW

BJJ x 1.25 hours

Rested 1 hr then:

DROM warm up

WOD as rx'd: 33:06

Notes: Street course with hill runs, 84 degrees. Course PR. Indoor on treadmill PR is 24:07

1000m rows and 16kg good mornings subbed for back extensions

22.00

Cheers, kempie

42yom / 150

Did the Navy Seal WOD from yesterday called "33"
3 rounds of:

33 Burpees
33 Thrusters (65lbs)
33 Pull ups
Run 1 mile

53:21 as rx'd

Don't know why I did this one instead of anything else except that I missed Fran earlier in the week and thought I needed to work on Thrusters and Pullups. This one was tough each exercise by itself for three rounds was a workout. The first round wasn’t too bad but by the third round that 3rd mile was brutal. Leave it to the Seals to come up with this one.

39:00

M/29/220/6'1

scaled to 35 GHD and back extensions. Should have just done regular sit ups, that's what f'd up my time. I did it all on a parallel dip bars I wrapped a yoga mat around, it still did a number on my junk on the extensions and I nearly feel of a couple times, really wish we had a roman chair here. Used my Garmin forerunner for the 800s, treadmills are alot easier to push your laps on.

Couldn't we just name the scaled categories something else, I always shot for the Pack because I really don't want to be a puppy. How about Bears, Tigers and maybe badger? I wouldn't mind being a bear. How about Wolves, Dogs and mutes? How about Hounds, Pits and Toy Dogs? I will never do a puppy workout even if I should so long as the name is puppy!
If I had just done done situps and supermans I would have smoked this but I didn't think that was the true "crossfit" way. Thoughts?

36'11" as rx'd

This pose crap actually works! Watch out leets... I'm coming for your times...

I saw on youtube that Randy Pausch passed away...anyone who didn't see his "Last Lecture" needs to do so now. His strength will make you feel totally inadequate, and it should because next to him, most of us are total p***ies.

subbed supermans for back extensions, did anchored sit-ups

19:10

As Rx'd
21:34
Winded for sure, will make <21 next time; basically 6 seconds/event.

as rx'd: 19:30
first time outside on a course with hills, using abmat for situps and back extension.

Inside treadmill PR 19:37.

M/24/188/5'8"

As Rx'd
25:10

It burns when I walk! I guess that's better than burning when I pee. What a crazy 3 days.I love crossfit and I'm in the best shape ever!

27:25 PR!.....last Michael was 34:34...felt good.

Steve

32/M/6'4"/255lbs

Sub GM's.
30:58

Previous was 30:00 flat with rowing instead of running. Running is my weakness for sure... Anyone care to shed some light on if this time equates to being any better than my previous?

22/F/5'5/135lbs

as R'x with GHD sit ups

32:30

As Rxd sort of:
22:28
Did fran and the in mem of wods before subbed out last round of 800m for 400

27/m/181

Did Filthy Fifty from 7/20/08 - 27:24(pr)

Was saving Fran for when the LT got back from up North.

Fran as rx'd

I6 - 5:35(PR) from 6:45, 5/10/08
LT - 5:11(PR) from 11:15, 5/10/08
DLove - 3:05(PR) from 3:55

Banner day, but boy did that hurt.

Didn't time this one, but I supposed it took like 20-30 minutes.
I just wanna say how how touched i am.
A true hero. I am happy i was able to honor him by doing this WOD, in his honor.
I feel for his family. RIP and be remembered as a hero who died for freedom, and for his country.
I ain't american, but my honor requires me to pay my respects to such a hero as Michael IS.
His bravery deeply moves me.
Rest in peace!

M/48/153

Rowing "Michael"

Row 1000M
20 KTE/30 unanchored SU
50 BE (med ball)
Row 1000M
20 KTE/30 anchored SU
30 GHD BE/20 med ball
Row 1000M
50 "criss-cross" (l+r=1)
50 GHD BE

28:30

Gym kinda crowded so moved around a bit. Unable to compare this to any previous "Michael".

Performed this, as with all Hero WOD's, with respect and humble thanks.

Jim 48/M/160 26:38
Mark 28/M/230 27:48

29 yom, 180 lbs

16:09

I subbed supermans for back extensions and anchored situps for ghd situps. It seems like this one always comes up when I'm at the station with no GHD. Definitely a faster workout with the subs.

Still easing back into running (achilles) recovery run tmrw.

Did thursdays seminar video WOD:

20 PJ 105#
40 DU
20 SDHP 2 pd

3 rounds + PJ + 28 DU

m/42/175/5'11

20:17 as Rx

Feels like Michael flushed out damage from Fran and Jeremy.

supermans for back extensions because of broken equipment

23:35

Was going for under 20 today. Did first run in 2:59. Then 4 back extensions in, my headache quickly reached my limit.

Gotta take a few days off now until my back relaxes...

I6 #163:

Wow...some righteous times for Fran. Congrats!

Sub rowing 800 meters due to left calf injury healing

Supermans due to no GHD machine at gym.
TIME: 16:29

28/m/5'10"/149

Skipped Michael and went to a morning Boot Camp class instead. Lots of running, push-ups and sit-ups, with some other stuff mixed in. They mix up the routine a bit but usually use some combination of the above exercises. A interesting diversion but not half as tough or varied as CF, IMO.

Someone asked a question earlier about recovery time for muscle repair, and I thought I would throw in my two cents regarding the 3 day on 1 off routine. First, you should always listen to what your body tells you; you can work yourself to injury and exhaustion doing anything, especially physical conditioning when starting out onthe path towards feeling better.

That said, and I have to be honest with you, if you've been working out say at Gold's or read some article which states you need to take some official rest period, well, that's bogus. You rest as long as your body tells you.

Crossfit is scalable for everyone, meaning young and old can do it, handicapped and medical recovery can do it, and that includes the training schedule. If YOU can't do the 3 on, 1 off, by listening to what your body is telling you to do, such as rest when needed, then simply don't.

In comparison, a Gold's trainer will tell you that you need rest. Why? Because their skill set is based on isolation training of muscle groups, not a harmonious confluence of activity as provided in a Crossfit WOD series. Isolating muscle groups over taxes the muscle group significantly, therefore requiring a significant break to recover and repair.

Granted, Crossfit WODs can get you into feeling really sore, but after awhile, as your condition grows and your body grows stronger, you won't be sore; you'll be strong. You won't need imediate rest and recovery because the recovery begins immediately post-workout. Sometimes a WOD will make you feel like dog crap during the middle and it takes 15 minutes of slogging through a sinister task, like cajillions of burpees, but as soon as you're done, your body begins to heal and recover; where you may have been border line puking during the WOD, you're joking and laughing 5 minutes post workout with your buddies.

And if you want to ignore everything I've long-windedly wrote, everyone is an individual with individual fitness levels, so if you need more time, sheesh, take a day off.

Subbed 400 meters for 800. and Standing Goodmorning's with hands behind head to parallel.

25:57

Vance

26/M/160
16:51

I hate how the treadmill takes time to get up to speed. Could have cost me up to 30 seconds!

Thanks for reminding me about my legs, coach.

Semper Fi

M/25/195

27:26 as prescribed with anchored situps (hands on shoulders, elbows to knees).

First go around with "Michael", I've just started getting in Crossfit more regularly and definitely like it alot. Lower back was a little stiff at the end but stretched it out, then did some oly/power lifts.

Good times

M/26/200#

26:38 as Rx.

m/22/6'3"/270

As rx'd beat pr by 3:50. 28:10

Due to lack of equipment:
3 Rounds
1/2 mile run on treadmill
50 feet anchored sit-ups, shoulders to ground and hands touch above head each time down, trunk to perpendicular and hands touch feet anchors each time up
50 Supermans for back ext.

21:48

Could've pushed the runs harder

m/21/155/5'11

39:44 as rx'd
last time took me about 50 min

M/45/155
as rx'd: 25:25

m/32/185

24.14 in about 103 texas temp

sub supermans

Did OPT substitute for "Michael", namely "Mikail"
800m Row/50 GHD Back Ext/50 GHD Sit-up
800m Run/50 GHD Back Ext/50 K2E
100 Double Unders/50 GHD Back Ext/50 Abmat Anchored Sit-up
Time: 18:33 - GHD Sit-up/K2E/Sit-up were slow!!
Best Michael time, with GHD Baxk Ext/Anchored Sit-up is 16:05

Run 800+ meters with hill
45 pound TGU, 5 reps
23:55

30:02

OPT "Mikhail" instead
800m row/50 ghd back ext/50 ghd sit ups
800m run/50 ghd back ext/50 K2E
100 dbl unders/50 ghd back ext/50 anchored abmat sit ups
25:20
pb but my run was incredibly slow as were k2e and dbl unders.

M/22/6'/164

Love this WOD!
Sub'd supermen for back extensions.

Time = 16:01

M/22/6'/164

I love this WOD!
Sub'd supermen for back extensions though.
Sit-ups were anchored.

Time = 16:01

Michael
19:55

36:08

yea i suck, Didnt do work out. Did cut down a couple dead oak trees and a cedar (juniper)... but used a chain saw... but the saw blade was dull. I have no excuse, make up for it 2mrw with something

M/33/6'1"/180

16:21

26:11 as rixed

16:56 PR for the route at home

There's a little hill at the start of my 800m loop but I still managed to stay under 7 min/mile
This was also the first time I had no breaks at all.

R1 2:59 & 2:20
R2 3:09 & 2:42
R3 3:19 & 2:24

I'd like to see the difference on a flat course.

M/32/5'7"/180

Subbed back extensions with supermans
23:42

I like running, but really need to get better at these shorter distances. Gotta shoot for sub 20:00 next time.

My wife subbed the supermans and a 400m run for 21:04 (her first CF workout), then we went to our boxing class and did an extra 20 minutes of bag work on top of that. NICE Saturday morning!

CFWU x 3

"Michael"
800m run (in new H Streets)
50 good mornings
50 "GHD" situps on swiss ball

3 rounds 21:22

PR by 4:04 :-)

30:50 sit ups on GHD, outside temp 90's freekin hot!
Can't wait to do this one again.

Crossfit Warmup

As rx'd

treadmill at 3% incline

26:21

Last Michael was scaled for Pack from Brand - X
Run 800m
35 Back extensions
35 Sit ups

That time was 21:25 so it took almost 5 minutes longer today but I added 45 reps of each exercise so I'm ok with that. Next time I'll get a new PB.

After warm up and supplemental o-lifts for CF'er from CFJ.

Up a hill, over river, through woods with Jeremy and Michael.

21-15-9 95# OHS, burpees, then 400m run, 50 be, 50 roman chair su: 500m row, 50, 50: 200m run, 250m row, 50, 50:

Time: 24:56

m/45/5-8/150

CFWU x 3

Michael as rx'd
800m run
50 Back Extension
50 GHD situps

3 rounds 24:55 -> PR by 5:10 (3d time for michael)

I forgot to post my details today... Male 27 175# 5'9"

And as for comment #201, if you think that it is a "crap WOD" then don't do it, but really have some respect...

By disrespecting this WOD you are shitting on the Man that gave his life defending your freedom that this workout was named after, his grieving family, his brothers and sisters in arms, the Crossfit creators that wrote not only this but all of the other great WODs that they share with the world for FREE and last but certainly not least the Crossfit community which includes myself...

Please keep your negativity to yourself and if you don't like it just do something different, I'm sure that muscle and fitness magazine has a program for you.

PS if you don't know why situps back extensions are important to develop perhaps you should do some research.

CFWU x 3 (minus situps/back ext)

Michael as rx'd
16:29 (PR)

No GHD machine near track, so I used swiss ball for SU/BE. worked good.

16:02
3 rounds of 800m row 50 anch sit ups and 50 GHD ext's

M/39/185

As rx'd: 21:30. Close to a PR, I think.

Three hours later I did Grace with some friends as they powered through "Michael" on a country lane. 6:15 for me. Pretty beat now. Thank goodness for beer and an extra bed.

More better faster

Sub'd back extensions for good mornings with 35# bar

21:14

Sub'd back extensions for good mornings with 35# bar

21:14

m/36yrs/195lbs

as rx'd

22m25s

Hilly 600m due to big puddle, 45# good mornings, approx 18 minutes. Would have been closer to 22 as rx'd

19 year old Joe did 600m and unweighted good mornings in about 23 minutes - his first full CF wod - congrats Joe!

Refernece comment 201

Sit ups and back extensions are part of primal movements... such as Pull, push, squat, lunge, twist, bent..etc. So training movements that can put muscles in isolation that mimic and participate in movments that contribute to primal powerful movemnets is only complimentory to the rest of your training.

enjoy things that are different.... a change is as good as a rest!!!!

British Forces... Army Physical Training Corp

RXed' in 19:50

PR by 25 min!! (2nd time)

37M/5'10"/166#

Warm-up: 100 SU + 50 DU; CFWU - 3 rounds.

As Rx: 18:06

PR by 0:25.

22/M/150lbs/5'6"

subbed 55lb good morning because of the lack of a back extension machine. But otherwise as RX'd.

Time- 18:10

would have broken 18 but had to usher my dog in after the first set b/c of a thunderstorm. then had the joy of him licking my face during the situps. gotta love dogs.

USMC OCC-Class199

I did Jeremy today because I just started CF and CFE so I'm doing 1 day on for both and then 1 day off. I finished in 10:31 but I only had 90 lbs to work with. Even so that was a lot faster than I thought I would finish in. I really don't want to have to take a day off now.

Ran on treadmill
Situps hand behind head, feet anchored
25:11

M/32/6'3/204

26:50

F/32/6'3/180

28:50

m/37/235

23:30

m/14/100

20:05

m/46/6'2"/218
Michael
1st
800 4:48
BE;SU 2:34
2ND
800 5:43
BE; SU 2:43
3RD
800 6:13
BE: SU 2:43

Tota; Time 24:47:21
Running needs work

22.m.135.65"

as rx'd reg sit ups
23:12
last time was 24:40

m/43/175

as rx'd
19:33

31/m/175

cfwu

as rx'd 23:40

24:22 this is my first few days of CF and im feelin it! it was time for something new to try!

20/m/180

first time on GHD for an extended time. hip flexors really sore.
first tiome doing michael so i guess its a PR
as Rx'd: 30:47

as rx'd 27:41

M/27/206

20'16

last time: 19'51

Situps on swiss ball with feet on bench.

25/m/6'5"/215

27:00

First time.

followed up with 5x5 pullups, 21/15/9 70lb push press.

1x1 arm clean/press 70lb with both hands :)

26:57:87
Eliptical for the run....No running on duty.

27 yom 6'2" 155#

Pre: CFWUx2

"Rowing Michael" as rx'd:

1000m row
50 anchored situps
50 back extensions on GHD

27:15

This was a lot tougher with rowing vs. running. 1000m split times were 3:54, 3:54, 3:55. Very pleased with times. Situps and back extensions broken.

m/35/5'10'/193

30:35
Sub 45lb goodmornings

29/f/114

jeremy

9:53

pre: 10k run
post: stretching

41/m/66/160

21:13 as Rx'd

I did hip extensions instead of back extensions, that is what this is really supposed to be isn't it. Regardless, the extensions were the weakness. That is, it is the only exercise on which I had to rest on the 2nd and 3rd sets.

Preceeded with 10 minutes of stretching and modified CFWU. Ended with shoulder rehab exercises for cool down and 10 minutes of stretching.

Great workout Coach! Thanks! (Headache should be going away soon.)

Jodi (F/29/108)

Highland Games Workshop

Stone throw 8# - 25'9" (PR by 2'2")
Weight for distance 14# - 38'0"
Hammer Toss 12# - 42'6"
Caber Toss - 70 degrees

It was a fun morning! I hope things go well with the actual competition tomorrow. :)

37/m/145

15:10
back extensions off of a flat bench with feet anchored under my weight stand. military style sit-ups feet anchored. a full minute faster than last time!

m/26/5'4"/145

sub broomstick good mornings for back extensions, sit-ups were unanchored
Time: 21:16 (-2:51 PR)

Did it in the park, so all I thought to bring was a broomstick. Runs might have been 10-15m short of 800m, don't have an exact route mapped out. Did sit-ups before good mornings by mistake. Last time I did the goodmornings w/ a 20# dynamax 1st round, and 15# bar the 2nd and 3rd round, and anchored sit-ups. I'll take the PR though since it should be big enough to outweigh the differences in subs.

M/45/6'1"/180

24:30 as rx

51/M/150

16:05

With the usual unanchored situps and supermans, avg HR 180, peak 191, rec. 56. At Aptos High track.

M/20/6'1"/210

3rd day of crossfit and I am more smoked than my two months at basic.

My time was 23:43

Ran half mile on tread mill first round at max the thing would go then ran outside and puked and continued on with the back extentions and situps
however I decided to nock the sprints down to quarter miles after that.

For fran I had to use 45 bar and use my legs for the pull up... i tryed as RX'd got to 6 thrusters and Failed out so i knocked it down and kept goin.
10ish min (didn't have my watch that night)

For Jeremy I did the 45 pound bar again and killed myself with those burpees. 9:03

I am hopelessly addicted to Crossfit now. I love everything about it, I love barely being able to walk after Fran and Jeremy, I love the surprise of doing the work out of the day, I love the exersises, and I can't wait to get out of Iraq to come home and try and visit one of the crossfit gyms! I'm a PFC and I'm goin into this in the kind of shape that I just barely past my PT test. I'm finaly fed up with being out of shape and someone told me about this site and now I'm hooked!

1st Michael. I hate running...unless its after someone...that happened monday night, awesome time and I think I can attribute my success to CF. Caught him and was still able to do what I needed to do to help my partner.

Michael on the other hand....that makes 3 disappointing times in a row...

27:30

everything Rx'd

m/32/208

26:26

800m run / 50 Supermans / 50 Sit-ups with DIY AbMat (need to get a real one, just not quite the same)

re: #240 - That was 3 rounds

With GHD situps:

21:46

Play day - a few hours of skateboarding around Manhattan, doing errands and hitting the east village skatepark for a bit. after a pr fran and jeremy my legs are thrashed.

m/35/5'9/185

.5 miles
50 back extensions broken at 25 or 20
50 situps

26:02

M/152/22/5'9"

Did WOD from 22 July, was on vacation

135x3
145x3
145x3
155x2
155x2

I didn't count the third rep for the 155's because it pretty much became a split jerk

After that did my own workout, inspired by angie named "Angelo"

75 L pullups
75 Parallelette pushups, feet elevated
50 Knees to Elbows
75 goblet squats, 45 lb dumbbell

time: 23:27

-first time doing it, but really enjoyed it

2nd CF WOD

Had to use Eliptical w/ resistance to max instead of run

Bak ext laying on dresser w/ heels under door knob worked great

knocked it out in a blazing 40:32

had to change the kids diaper right in the middle, that only took 1:36

next time should be better!

Nic - 18:26, as rx'd anchored situps
Katie - 23:39, as rx'd anchored situps

It made me wonder how people got such a great time on yesterdays workout. I was thinking one round would be 21 OHS, 21 Burpees, 15 OHS, 15 Burpees, 9 OHS, and 9 Burpees. Then round two and three same thing. Thats what I did and I didn't get through round two. Ha ha, funny stuff.

M/18/5'11/158

as rx'd 17:39 new PR

No GHD, so used supermans and anchored sit-ups.

Jon m/21/6'0/153 - 15:10
Running was very easy, wish we had a GHD to get exact time.

Emily f/23/5'5 - 19:42
Much improved run. Could barely finish 8:00 mile pace a month ago. Amazing results following main site WOD.

Have been following main site WOD for 2 weeks and amazing changes already. Were doing CF OneWorld WOD for last 3+ months to get into Crossfit, thanks a lot Freddy C. Greatest shape of our lives. Better shape than I have ever been, used to play college baseball. Thanks COACH!!!

34/m/170/4m cf

After getting done with a 12 mile bike (training for a tri) then started Micheal after a short transition. Then a brain fart did every thing to rx'd except subbed the wrong thing for the back ext. 30# deadlifts (all i had)instead of good mornings.

24:57

18:41. running was surprisingly easy

CFWU (no situps) x3

sub'd supermans for back extensions
situps anchored
27:40

Had a great day today with NYC Blackbox did a great workout, thanks to all that came, Dave, Mike, Gillian, you guys and everyone from the black box had a great time, and great workout!

M/38/5'8"/167

18:54

Did this instead from Andy Petranek...50 DU, 10 1 pood KB swings, 40 DU, 20 swings, 30 DU, 30 swings, 20 DU, 40 swings, 10 DU, 50 swings. 14:50.

24:32

Wasn't feelin' too good at the gym so I did a 1/2 Michael

3 rounds
400 m run
25 back extensions
25 sit ups

10:55

did 'grace' since i dont have equipment at home and im not a fan of subbing...

as rx'd

2:30

then 3x3x3 cleans (205lb)

22:25, floor situps, 1/2 mile runs on tredamill

M/21/6'2"/155

As RX'd 20:53

First Time

16:30

Rxd: 26:24

Ran at 8min mile pace, finished BE unbroken

38m/6'/185#

Michael as rx'd

22:08

good workout. my back is crushed.
16:30

“Michael” - first time. Subbed 35.5kg/78lb "good mornings" as I don't have GHD setup.

20:15

#29 Pili - I think the word you're looking for is "unprepare-for-able"! :-)

#57 Jackie - I keep a Word doc with notes on each day's WOD. I copy and paste the same stuff (more or less) to the message board.

"Michael" as rx'd w/ GHD situps to parallel

Time: 27:22

m/37/175

23:29 (PR)

Sub'd good mornings for beck extensions. Unanchored sit ups. Ran on the road this time. All previous efforts on treadmill. I am pleased with this one.

three rounds of

run 800m
50 bw good mornings
50 unanchored situps

20:04

hub - subbed stiff-legged deadlifts for back ext. w/55# barbell. otherwise as rx'd - 23.41

andie - same sub w/20# kb - 31.30

Subbed today's whole WOD with a 36.5mi bike ride.

27 min.

ran on cheap treadmill at max speed (8mph), so I could only get 4 min. 800's
unanchored situps
45# good mornings subbed for back ext.

no more treadmill...

33yom/167/6'

30:52

31yof/126/5'6"

31:49

m/27/150/5'8

did this right after the CFE wod so i only did half the run distance.

20:04

m/49/72"/214

bk ext & situps on fit ball
24:59

41/168

Waited until 8 PM to do this giving it a chance to cool down - 94 degrees outside.

Three rounds - 800m runs, 50 supermans and 50 anchored situps

22:57 - Running PR

M/23/171

First time doing Micheal, 3rd day doing CF.
as rx'ed with anchored situps. between 28 and 29 minutes. Could have pushed myself way harder on the running. BE's killed.

38:38

M/38/150

as rx'd 27:07

"Michael"

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

22:39
---------------------------------------
Compare to 080613

20:07

19:29
PR by 2min

M/6"2"/203/44

17:46

on treadmill, back ext on swiss ball, beat my last time by almost 2 minutes!!

next time I'll try it outside

Go Keith!!

30:53 3x around fernwood .6 mi, unanchored sit ups & supermans. 1st rd sit ups unanchored.

1st round sit ups unbroken & unanchored. also had to stop to pull dead squirrel out of road.

19 minutes- good mornings and unanchored sit ups

m34/5'8"/166

26:05 as rx'd after "glo-bo gym" arm workout. I'm experimenting training both ways to see what kind of results I achieve.

7/26
5x3

Deadlift 225,275,295,295,315
FrontSQ 225,225,225,225,225
PushPress 155,155,175,175,175

Crisco,
DL to 155
FSQ to 105
PP to 75

F/26/5'5"/135 - 23:00
F/27/5'3"/127 - 23:00

Raining, so subbed 4 min jump rope for 800m run.
Good mornings for back extensions.

27'35.

At Duke, Wilson gym.

CFWU
situps on incline bench set at 20 degrees
90# assist on pullups and dips

WOD

.5 mi run, 1% grade, 8 mph
50 back extensions (trying not to do hip-back)
50 situps with feet weighted

2 rounds

~21:30

Puppies:

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

17:34

What I was most proud of today was running the 600m straight. Last two time we had to run I couldn’t get that far without having to take a walk break in there. All three runs were continuous. Now I’m looking forward to the 5K again to see if I can do better. Crossfit ROCKS!!

23/M/150

21:38

That was puketastic!!

Subbed 30# kettlebell deadlifts for back extensions. Otherwise, did as rx'd.
25:00

I think that if my legs weren't so thrashed from Fran and Jeremy that I could have done much better. But I guess that's why I'm doing the WOD's! Because being weak sucks!!!
M/34/185/6'

20:51

37/5'10"/175

#57 Jackie I bookmark my log so that I go right to it.

#97 Julie I have been fasting twice a week for only 2 weeks now but have not felt