i love this workout

Thank you for the chance to honor a hero.

3-2-1- Go!

This one is tough

Another good vid with Pat, nicely done.

What the heck are they doing to Castro's land there?

Day 6 of push-ups done... on to day 7!

Brenda ~ I just caught your comment from yesterday. You can ask as many questions as you want and I'm totally happy to answer them. I see that you have gmail so maybe we can talk on there sometime about your CrossFitting. Shoot me an e-mail.

So, nooo.. CrossFit is not going to make you big or bulky. It will make you a stronger, fitter, more beautiful version of yourself now. It's SO hard to get "bulky" or more muscular. Trust me, I've been trying. Following the WOD and getting in the Zone will lean you out and help you gain some muscle but not in an bodybuilder kind of way. It will depend a lot on your genetics too. I found that out by how my body has reacted to CrossFit. I don't know if you've ever seen a picture of me but I don't have bulky muscles at all... I can barely see any muscles actually.... but I can clean 154# and do some other cool stuff I never could have dreamed of doing before CF.

Hit me up over e-mail and we'll talk. Welcome to my pushie challenge too.. We're going to rock at them soon! :D

The above was my second Cert 1 I attended at BGI in Palm Beach. Great facility and thanks for the hospitality. The Instructors were the best of the best. Each one had a great wealth of knowledge to pull from and I must admit I was a little hesitate to take the Cert 1 again however it was well worth it. The experience was priceless and it just gets better and better.
I guess Glassman hand picks his Coaches because they did an excellent job.
Thanks again guys.

did "Micheal" minus the back extensions, last Wednesday. Using a varied 'environment'... no warm-up, wearing ACU's (Army combat Uniform), with boots, on a 400 meter track... total time...12:27. I knew crossfit was the real thing when i first started, Since being Level 1 certified, i have become a renewed student of the program. Love it Coach!!!

wtf, I sincerely hope you're a friend of hers giving a sarcastic joke, otherwise that's just pathetic and sad.

My core shuddered when I refreshed the page.

OOOOHHHH Yeah Good one.......!!!!!!! 3-2-1 Go!

Are there any alternative exercises for back extensions? The limited equipment I have access to kills my lower hamstrings. Let me know. Thanks.

Go Tech!

I just joined the fraternity of garage gym ownership and I must say it has been a blast. I can't get over how I can get such a great workout in 400 square feet and how it is so much better than the Globo! Me and my wife hit it every morning at 6 a.m.

Has anyone tried to take out the pull down stairs in their ceilings to have room to hang rings and do muscle ups? Just an idea I had today as I was laying on the floor after pullup ladder! 18 minutes BTW.

Thanks..

#12
Zach, I think that "Good Mornings" with a lightly weighted bar on your shoulders can be a sub for back extensions.

Hi,

Looks like a cool workout with interesting components. I'm going to do each round randomizing the order in which I do them.

So first round I may do RBS, then next round SRB, then SBR - whatever the randomizer outputs.

Justin

"Three rounds for time" ??

Do this stuff 3 times? and time myself? or am I misunderstanding

#5 do some people combine crossfit with bodybuilding. for a slight focus on muscle grow? or would that just be counter productive?

Im new to crossfit... loving it by the way

Anybody ever experienced any neck pain from/with pull ups? I'm not sure if it's a pinched nerve or what? Doesn't effect me any other time (other than a lingering head ache). Seems to be when I get to the top of the pull up and my head goes backward slightly? At that point the pain is a throbbing right at the top of my neck(Occipital)and kind of up into my head, as well as down the neck a bit, only on the right side. Any advice would be greatly appreciated.

#19 George Again: Probably. But I doubt there are very many. I say - with CrossFit, train Hard and the looks will come. We're after physical fitness, not training to look a certain way.. most of us anyway. But there are so many people doing CrossFit now with different goals.

Since you're new to CrossFit I don't know if you get the journal. If you haven't subscribed yet get on that right away. There was an article published last month called Competitive BodyBuilder Becomes CrossFitter... and Wins by Josh Bunch. Check it out.

Welcome to CrossFit :)

#19 George Again: Don't know why I didn't mention this in my last post. Some people do like to put an emphasis on strength training. I'm one of them. Some do it for muscle growth to look bigger, other people like me just like being strong as fu.k.

Check out Starting Strength and Practical Programming by Mark Rippetoe. Deadlift, Bench Press, Squat, Press, Power Clean. The Barbell cert with the man himself is straight out of the book. Well worth the time and the money.

My CrossFit Mississauga trainer is a little celebrity!

Day 7 of pushies already...can't believe it! Still not likin' 'em any more or less - maybe less.

Michael is probably my favorite hero WOD. will get it after the pullup WOD. i'm doing things day behind now so i can better plan into my schedule. very beneficial.

also, i bought into the 100pushups for 50 days today. did the first 100 and then made up 200. i will be caught up in a day or two.

get some!

#20 ELo

It's funny that you mention your neck pains ... today was the first time that I experienced that same sensation. After each set of the pull-up ladder I was rubbing the back of my neck/bottom of my head. Unfortunately I don't have any answers to why that happens, but I feel your pain (literally)

#14 my garage ceiling has no sheetrock so no need to remove ladder, LOL haven't done it yet but thats my plan. hey does everyone buy real gym rings or anyone have a good alt?

not feelin' the love in here tonight people. lol!!

Hmm. There are more people named George here than usual. Perhaps I need to add a surname

#14 john

i made my own rings. it cost me 20 bucks and took me about an hour and a half. i've been using them for six months or so and they show no signs of wear. i found a thread on one of the messageboards with awesome directions on how to make your own. if you can't find directions anywhere, drop me an email and i will give you mine. i just don't want to type them all out right now.

oops, i meant #26 john

Hi! Regarding this WOD, I prefer to do my running outside on a track as opposed to a treadmill. However, my gym and track are not near one another. Do most people here do their running on a treadmill????

Allison #22 where would one find more info on mark rippetoes courses

God Bless our warriors...thanks

m/29/73/183
as rx'd
21:46

# 35 George: check out crossfit's certification page (http://www.crossfit.com/cf-info/certs.shtml)
It's the basic barbell certification.

and speaking of... I just got back from Rip's cert in Santa Cruz. I couldn't agree more with Allison. What an awesome weekend. Rip is such a smart guy (not to forget funny as hell!) But the knowledge i took back from this weekend is priceless.

As rx'd
16:52

21.14,, had a hard time with the back extensions,, been a while since I´ve done em.. sprints and situps went well..

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

Time: 23.02

#32- sweet, my name got mentioned with the cool kids, I appreciate that :D. As for all of those people mentioned, well, Allison is the shiz (I wanna be like her). Bingo is extremely well spoken and has a heart of gold. His posts remotivate me in everyday life, not just crossfit. Cody Lee Johnson also is a joy to read every day and knows what he's talking about. And JroCk... well that man goes out of way to motivate and make people feel like family. I know I'm playing into the B.S. and I apoligize for doing so, but the reason I love Crossfit so much is because it's more than a workout program. It's a living, breathing thing. It's a family. Sometimes I honestly end up pushing myself through workouts simply because I don't want to have to post sh*tty times and let down my CF family. This is VERY important to people training by themselves because it's pretty hard to keep yourself motivated constantly. When I read Allisons times/weights, sure that motivates me to lift more and faster, but when I hear about her struggling through something or just about her being badass, it helps me even more. So, that's my piece... apparantly an unwanted piece, but I don't care what mindless people think of me.

I'm going to try a workout today from Bruce Garn that he likes to call Wheezer. I finally got a jumprope, so I'm ready to get it done.

Grab the Kool Aid and GET SOME!

#32 iconcur

I care about what they have to say. as opposed the crap you have to say.

Yeah, I have to say that I enjoy all the banter. It's nice to read other people's experiences and get to know them a little. It helps the community grow and gives some motivation to those of us who usually work out alone.

I understand that the posts were originally intended as a place to just log your times and loads, but like everything else in Crossfit, it's evolved.

Luckily, for those of you who only care about stats, there's another site, www.logsitall.com that is much more efficient for that.

Less hate please. Good luck, all.

#20 #25

If you are experiencing neck pain ...pay attention to whether or not you are maintaining a neutral head (looking toward wall at top ) or looking more toward ceiling. If you are looking or tilting your chin this could be causing a lot of your neck issues. Hope this helps.

#20 this may be your issue.

New PR for me. 19:16

Last Michael was 24:32

Ran on the road this time vs. the treadmill and instead of 12 mins of running my total run time was 8:45 which helped my time a lot.

I love seeing improvments.

53 yom/183 cm/83 kg (6ft/183 lbs)

As rx'd
22:11 (PR) 3:20, 3:45, 3:45 for the 800 m runs

CFWU x3

21:21

Good Morning All,

Time posted for Brisbane site WOD. 5 Rounds 400 meter run with 135lb thruster x10.

23:20

You know, I too enjoy reading others experience through the WOD or how crossfit has affected them. These posts are not only here for times and that is it, but a way to have a community and fellowship with an awesome program Coach Glassman started.

The same ones who get all upset and have negative things to say, end up doing exactly what they say they do not like, posting something other than times and loads. This should be a site that is positive for all who come to be inspired and motivated to train to something better.

It is not just numbers and loads doing the talking. It is a communication from those who struggle through these WOD and progress as they can. Either way, they are working towards a better way of training.

I appologize for being long winded at times, but one last thing. Young generations come on here as well to see what this is about. I would ask for a bit of maturity on everyone's part to refrain from even the little coverups for foul language. You can get all big chested and pride stung, but it's a lack of good speaking skills to talk to others that way. It becomes offensive, and whatever point you were tryingt to make, the moment those words are used, creates nothing but hostility and your point has less wanting to listen.

Semper Fidelis and God Bless

as rx'ed

23:31 pr by 6 minutes

#20 and #25

Is the neck pain one sided? If so, try to turn your head down toward the opposite site and see if maybe you strained that muscle where it attaches under the Scaplula(shoulder blade,I hope I said the medical term right) Or maybe a pinched nerve under thesame place.

If this is the case, you will have to be careful with how you execute a few movements until the pull or pinch goes away.

I was teaching a grappling portion of self defense a few years ago and had a older Marine try and rip my head off. I have had a injury from a pull/pinch ever since. I have to warm up really good prior to all WOD's, and even watch how I sleep or rest my head when laying down to prevent the injury from re-surfacing.

I hope this might be of some help

Congrats and great job to all the new Level 1 CF Trainers. I had a great time meeting and coaching all of you this past weekend at the BGI cert.
Thanks to Dana and Todd at BGI for hosting, and thank you to all my fellow trainers.

"Michael"

27:15

Being the third Level 1 I have attended (2nd at BGI) in prep for a Level 2, I have to say it just gets better. Pat, Drew, Chuck, Jon, J-Mac, and Jelli gave great lectures and provided first class instruction. Todd,Dana, and their group, as always, were great hosts.

For those that that can make it to multiple level 1 certs, you should definitely go. Each time, I learn different cues and approaches for training my athletes...it is priceless to get different ideas from the variety of trainers at each cert.

gaucoin

i think castro is building bleachers into that hill for the games next year. workouts will be done where we did the deadlift/burpees.

pat barber

haha. almost didn't recognize you without the beard.

m/31/5'9"/167

as rd'd

25:50

2nd month in CF. I'm addicted. 30 mins.

m/ 25/ 6'/ 184lbs.
17:43
I never thought i would be able to run that fast. Is the workout named after Lt. Michael Murphy?

m/41/72/175
1m warmup to lake
sub'd supermans for back extensions; situps unsupported
5:29 (2:53,47,1:49)
6:06 (3:04,52,2:10)
6:10 (3:08,49,2:13)
17:45

Kind of lagging day - not very motivated

In May 08, 16:47 - runs were slower, sm&su faster
In Jan 08, 21:30

m/32/5'10"/185
Dumb question. Where do most of you actually DO this workout?
Do many of you run on the sidewalk and every 800m drop and do supermans and situps? or do you guys live near tracks or is it a lot of treadmilling? I live in a damn city and I'm not thrilled about the idea of laying down in someone's dried pee to do my 50s. I suppose I could bring a small tarp with me next time.
Instead of worrying about it, I did:
100 airsquats, 50 back extensions, 50 situps
3rds.17:51.
Without the running, I'm sure I shortchanged the workout.
I guess next time I'll get cozy with the sidewalk.
And I for one, couldn't care less if someone posts their personal
thoughts or not. It's a damn community. If someone gets some
value from it, be it entertainment or information, leave it alone.
#32, If you don't want to read them, scroll to the next post.
-Crossfit 4 life, till death.

27/6'8"/215

Anchored SU 18:54

#55 This is named after Lt. Micheal McGreevy. I believe he was lost in the same operation as Murph and JT.

#19 George Again:

I'm no body builder, but there was a specific article in one of the more recent crossfit journals about this very topic. If you search for body builder in the journal it should pop up. This guy used crossfit and apparently he won his competition. Hope this helps.

#19 George Again:

I'm no body builder, but there was a specific article in one of the more recent crossfit journals about this very topic. If you search for body builder in the journal it should pop up. This guy used crossfit and apparently he won his competition. Hope this helps.

re: Max

No, Michael Murphy's WOD is called "Murph". This one is named for Michael McGreevy. Click the WOD name "link" at the top and it will tell you about him or go to FAQ's and read about all the HERO WOD's.

#20

Elo,

maybe you should layoff the porkchops!!

26:12 .... go chief , no pain

AllisonNYC, this 100 pushies a day of which you speak.
Are you doing 100 at a sitting, broken up into sets? or
are you doing 20, and then later on in the day 20 more
etc. I was doing something similar to the latter, where
every hour, on the hour, I'd drop and do 25 full ROM
pushups. Made for some awkward moments in the office.
-Crossfit 4 life, till death.

16:26 34 yom/~180lbs?/5'10"

3:10
3:20
3:30 800s
East Village NYC track.

Let's keep the forum constructive and positive. There's enough bad vibes around already.

Sorry....how could I forget to mention Mike G.

#60 BobNJ: Both. I've been mixing it up day to day. When I started I did 100 in a sitting for time. I'll do it again at the end of the 50 days (or a few days after) to see how much faster I can do them.

I started this 100 pushies for 50 days because it's similar to how I got better at pull-ups after I got my first one. I just did a ton of them every day all day. It worked. I had to pick an amount per day and amount of days to do them because I don't enjoy pushies like I do pull-ups and knew I wouldn't just drop and do 25 for the fun of it. Although what you were doing sounds pretty entertaining. CrossFitters are a strange bunch. :)

Crossfit, thank you so much for putting this "hero wod". This is the first time me looking into crossfit and I really appreciate what you guys do honor those that are fighting for freedom. I am currently in iraq about to go home soon and just wanted to tell you thanks. Also it seems that the whole military is going crossfit even as an addition to the marine PFT. This is defenetly a program that warriors can benefit from!! semper fi and God bless!!

M/19/160 lbs

29:21 as Rx'd

Lost some time moving between rooms to get to different equipment.

Great workout today. My core was taxed and I was finished in less than 30 minutes...Love it!

AllisonNYC

What is the pushup challenge? Can I catch up?

It's cool that you really do have an avid following of people looking to see your comments. Me, I'm relatively new to Crossfit. I started back on July 1. I weighed about 190lbs (5'4"), 29 years old, and I had never done anything even remotely athletic in my life. Ever. Get that? Ever.
Why I decided to try Crossfit? Don't know. Must have been in a weird mood that day. I went to the class, and I haven't stopped since. Here it is, Nov 3, and I'm down to 165, clothes have dropped from 18 down to a very loose 12, and I just deadlifted 225lbs on Saturday. How awesome is that?!! And in reference to another commenter's concerns, I'm not bulky at all. But I am sliming down a lot. In fact, I just bought the sexiest little black dress I've ever even thought about trying on (okay, it's tastefully sexy..It is an office Christmas party :). And the absolute best part - my husband is going to try it now too. Today is his first day. (Although, remembering those first few weeks, I hurt for him already).

Anyways, I would love to know the pushup challenge.

M/47/6'/184

As Rx'd

1st Rnd: 6:52
+ 2nd Rnd: 11:04
3rd & Total 17:35

age 42
bwt 212#
time as rx'd: 27.20

23.19, situps unanchored, supermans. 1st run was outside, the other two were on a treadmill, hampered somewhat by a stitch and the fact that I SUCK at running!

"Michael" done at home with treadmill and no GHD
Superman's were the back extension sub
ran 8mph each round..for me it's fast! To most, it's a turtle pace!

TIME: 16:33 (23 seconds SLOWER than last time...every day cant' be a good day I guess!)

None the less I still feel gassed!

TOODLES!!! :)

21:17
Had to break up the BE some.

Excellent cert! I'm really glad I finally got to go. Everyone should go to a cert. Thanks Todd, Adrian, Pat, and all others for all the great training.

HA! I just figured out there's a CF affiliate on board! I feel like a moron. Oh well, close enough to the end of cruise to not worry about it, but wow! I can't believe I didn't even know about that!
Anyway, off to workout and then go ni ni.

wooSAH!

M/6'1"/28/178#

Rocked this with a PR. (Last 46 min!)

28 min.

Doing this one in a gym is tough! One of the trainers filched my treadmill and stopped my stop watch! Side-kick!

30/m/5'10"/215

29:11 (pr)

Can somebody please explain a "Good Morning" and a "Superman" to me? Thanks.

#76 google "good morning" and "superman", you'll find some good stuff!

Hey all you New England Crossfitters, how about campaigning for some more East Coast cert's! Give us some CF love up here, the skiing will be great soon!

36/m/70/183 19:15 sub supermans

F/20/5'6"/130

Did "rowing Michael" row 1000m, with abmat situps and supermans in 25:03

LogsItAll.com CrossFit Online log median stats for Michael (logged under "CrossFit Heroes" activity)

CrossFit Michael Age/Gender Medians

*******Men*******Women
All****21:56******24:20
U19****20:25******32:16 (one)
20-30**21:24******22:06 (20)
30-40**22:26******24:45
40-50**22:49******23:46 (6)
50-60**27:18******n/a

Top Women age 20-30

Position Total Time Gender Approx. Age Bodyweight
[1] Ashley Mays 16 mins 6 secs F 26 115 CrossFit Memphis
[2] nadia shatila 17 mins 28 secs F 30 108
[3] Jilly G. 18 mins 25 secs F 30 112 BTB
[4] Pam Allen 18 mins 49 secs F 28 0 BTB Fitness
[5] Veronica Davis 20 mins 14 secs F 29 125 Golds Ballston
[6] Jamie Chan 20 mins 32 secs F 25 0 BTB
[7] Jodi Bainbridge 20 mins 49 secs F 30 105 CrossFit Fredericton
[8] Anna Hawkins 21 mins 20 secs F 29 112 CrossFit Plano
[9] Cammy Fortner 21 mins 50 secs F 29 123
[10] Devin Barnwell 22 mins 6 secs F 30 0 CF North Atlanta
[11] CHASITY KOHN 24 mins 0 secs F 29 0
[12] Breanne Klopp 24 mins 20 secs F 28 135 Crossfit Tri-Cities
[13] Corey Salois 24 mins 22 secs F 28 125 Crossfit Flathead (MT)
[14] April Dao 24 mins 50 secs F 24 124 Crossfit CLE
[15] R R 26 mins 37 secs F 26 124

age groups etc. on main page.

-bp

26.m.6'4''.225lbs

As rx'd except running was on treadmill: 18:53. First one was in 19:18.

Hit the wall on last 800; probably should've gotten at least ten seconds faster.

This one gassed me big time.

abmat situps, back extensions on roman chair, runs on treadmill

24:25

22:46 as RX'd

16:44 as rx'ed.

LCpl. Villareal 22:56

M/26/5'6"/177

28'49" (Situps unanchored; sub Good Mornings)

3rd day doing the WOD since I discovered Crossfit. Realizing I'm not near in the shape that I thought I was. This is awesome stuff though.

Here's to improvement.

Quick advice:
I need to make up yesterday's workout. Should I do yesterday's today and today's on tomorrow's rest day or do today's today and make up yesterday's tomorrow...or does it even matter?

29 minutes. Good workout!

24:55 as rx'd after doing yesterdays pullups. 9 rounds + 6 all dead hang btw.

modified "back extensions" off the end of CF Shed doorway with feet anchored under weighted stool; unanchored sit-ups

M/41/5'11"/185

23:52

F/38/5'6"/140

24:18 (did sit-ups first, then back extensions--oops)

24/m/192

As Rx'd

22:30

Anchored situps/GHD Back X's

Felt kinda sluggish. Lower back burned like $#%!

bw 165

15:33

treadmill @ 10.5

19:37 (PR w/GHD)

Glute Ham Sit-ups & Full Rom Back Extensions

Have completed this a bit faster, but that was with non-GHD sit-ups.

M/36/215/6'

ran on treadmill
no anchor on situps

20:09

was shooting for under 20...maybe next time.

Road Run
GHD extensions
Anchored Sit-Ups

20:19

Michael
as rx'd 28:20

Did this workout at my base in the Korengal Valley. I kept thinking about Michael and the other Fallen Heroes from this Valley...Nathan Cox, John Penich, Marques Knight, Joseph Gonzales, David Paquet, and Michael Dinterman...not to mention all those lost from 1-32 IN and 2-503rd PIR. I kept them in my thoughts and pushed myself for all of them. All of us here strive to get better every day so that when we face our enemy here we can kill those who have taken these Heroes from us. You will never be forgotten.

Standard Monday rest for me.

Keith M. #86: When possible it's probably preferable to do the WOD's in the order posted. Careful about missing Rest Days; recovery is important.

MDMelissa from ystd: 6 rounds + 6, right? My first ladder was pretty similar. Chin up (no pun intended!) there Chickie, that was a good effort. Think about doing jumping PU or assisted PU for a few more rounds after you crump with unassisted next time. Make sure to do your CFWU and "Grease the Groove" on PU. It's you vs. you, remember? How many PU could you do before you started this CF?

And for the love of all that's holy let's don't start on "that word" again, OK?

;=)

wtf:
There will always be indivduals who use the forum for their own personal emotional needs. What are you going to do. And all you others, the same way you guys get on here to talk *&^%, the same other people can get on here to complain about it. Get over it.

3-2-1 Go!

as rx'd

TOTAL TIME: 19:27

Round 1: 6:04
Round 2: 7:04
Round 3: 6:19

Thanx bingo

3xcfwu sans BE's and SU's

17:56
abmat su's soles together
abmat be's

@Whatever

What the heck are you talking about?? Let's keep it WOD related k?

M/30/190 lbs

AS rx'd with treadmill (8.5 mph- still working on running form and speed- just converted from heal strike and LSD but felt more comfortable on each 800 rep). Anyway, 24:58 compared to ~30 minutes last time (run speed up from 8.2 mph).

I am happy with improvement and based on reading the amazing times other people put up, I am really motivated for this workout to show up again and improve it even more. I am almost tempted to do it again tonight.

Man, I used to just read the comments and see how I did but after this improvement (I have been doing CF for about 6 weeks), I am hooked. Actually, I was already hooked but now I just really look forward to doing the WOD and seeing the times and comments everyone puts up and how I compare and can improve (it also makes me take shorter breaks or breathers during the workout to improve my time, which is the coolest part of this forum). Have a great day.

Hay Jay:

Free country. Go tell your wife what to do.

My first Cross Fit WoD! Looks like fun! <_<

45/M/6'/180

TIME: 16:53 AS RX'D

THIS KICKED MY BUTT...KICKED IT CLEAN OFF.

SUGAR

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

This looks like a great workout but is really tough to do without a facility specifically equipped to accommodate. I would love to modify and do something similar where I follow up rounds of exercises with HIIT, but that kind of defeats the purpose of mixing up the running and the gymnastics.

Any recommendations for mods in a globl-gym? Even if I run outside my house, the problem becomes the back extensions. Has anyone else found a good way to mod this or work around conventional limitations?

M/37/200

First time Michael: did 750m on C2 inst of running; BE 1st rd and goodmgs rds 2&3, situps anchored. 23:10.

24 minutes

BW 174

Did a version of this I've seen OPT do a couple of times:

800 meter Row
50 GHD Back Ext
50 GHD Sit-ups
800 Meter Run
50 GHD Back Ext
50 Knees to Elbows
100 Double Unders
50 GHD Back Ext
50 Sit-ups
Time: 18:16

25/M/186/5'9"

as rxed: 18:05 new PR

This elevation and dry air in Afghanistan is killing this Louisiana boy.

CFWU- minus extensions

31:52

22:56 as RX'd

22m/74/205

19:02

last time 19:44

Thanks for a great Level I Cert this past weekend in sunny South Florida...although it was only sunny when we were inside for the lecture portions. Hooray for skill progressions and 7/7 med ball cleans and push-ups in the rain!! Very ninja-like.

This was my 2nd Level I Cert and the instructors just seem to get better and better. Pat, Jon, Drew, Chuck, Mike G., J-Mac, and Jenni - you all rock...fabulous coaches! Todd and Dana - Thanks for EVERYTHING!

M/52/175
Been sick for a week and it feels good to be back.
"Michael" as rxd= 17:36 (last time 18:03)

23:13 - 800 meter runs on 10 degree inclined treadmill, back extensions and anchored situps.

Hard to Pose run on a treadmill if you aren't used to it!

I am wondering if there is a website similar to Xfit Endurance for outdoor sports? For activities like hiking or climbing? If not how would you go about programing a hiking WOD? I'm thinking do 20 to 30 minutes of hill climbs with a heavier than normal pack?

CFWU X3

Michael as RX'ed

Time: 18:22

It was a good day today! New PR for myself.

Get some guys and gals!

19:25 Rx'd

Last time: 25:40

M/31/6'3"/200

Last time: 23:15
This time: 22:23 (PR)

GHD hurt me badly today (predictably)... most I could do in a row was 25.

9th CF, 1st Michael

Treadmill, 25# Goodmornings, anchored SU

30:07

CFWU-std

As Rx'd;

26:49 at PAC; approx 80-90 seconds lost/rd due to comings and goings to equip and indoor track. Adjusted time 22:20--comparable to last time outdoors.

23:57

AB Mat
45# Good Mornings

18:02 :52 secs off pr prior to knee surgery.

Runs killed me
800m 3:14/3:44/3:50
BE 1:06/1:07/1:06
Situps 1:25/1:24/1:01
Situps abmat anchored. Al situps and BE unbroken.

M/25/145#/5'9"

Michael @ 22:38. Extensions and Situps done on GHD.

KBS Breathing Ladder: 1-21, 55#KB @ 17:21

as rx'd:

22:34

Slight scale down for Michael
3rd week in and I'm absolutely addicted!!!!!!

500M Row (2 guys 1 treadmill 2 rowers)
50 Back Extensions
50 sit ups (unanchored w/ Ab pad)

18:22

37M/5'10"/166#

Warm-up: 3:03 row (777m); CFWU - 3 rnds.

As Rx: 17:13

Cool-down: walking.

PR by 51 seconds. Outdoor runs. Bent-knee anchored sit-ups.

As Rx 19:56

Felt a little strained...coming down with a little cold, but must push through.

Good luck ladies and gents...

3...2...1...GO!!!

as rx'd 18:05

Very first CrossFit workout for me!

"Michael" as RX'd for time of 32:00

Used a real GHD for the back extensions. Different, not harder, but different, than the Roman Chair I used previously. It will take a while to get used to it. Wasn't able to do all three rounds unbroken.

Treadmill at 1% grade. First round wore myself out. Second and third were tough. 2 minutes plus off my pr.

24:36

33/F/5'10"/150

Per my usual: outside runs, GHD sit-ups and back extensions
21:43 (PR by 16 seconds)

As RX'd in 22:02

26:43 as RX'd

f/40/134/5'0

1K warmup

subbed 1K rowing for running
used GHD machine for back extensions
did situps with AbMat
rowing splits 2:25.9, 2:32.3, 2:33.0

45 min

I was feeling frisky today + rest day tomorrow, so I scaled Michael up a litte:

1mile
50 back extensions
50 GHD sit-ups
50 squats
750m
50 back extensions
50 GHD sit-ups
50 squats
500m
50 back extensions
500 GHD sit-ups
50 squats

Didn't get the exact time, but roughly 35 mins. I was definately worn out by the end.

sorry, 50 not 500 GHDs on that last set

As rx'd, less back ext. 17:55

As Rx´d: 19.06

25/m/5'11"/195
26:00 with situps on GHD to parallel. Lower back did not feel good today, started with the first run at 2:58 then steadily down hill from there.

Quick warmup, then "Michael":

All rounds s Rx'd, moved quickly and felt strong. Unfortunately, I must have hit the stop button on my stopwatch without knowing it and lost what I figure is 7 to 8 minutes. After restarting, final time is 20 minutes and change -- add the lost time and it probably equals my PR of 28:12 or thereabouts. Won't know till next time...

26:08 good baseline

03/11/08
Seems to be only my second attempt at "Michael" (previous and first attempt on 22/04/08 - 22:42)
As rx'd - 17:30 as follows:
3:06-1:14-1:28
3:23-1:20-1:28
2:53-1:20-1:18

I got a question about the zone diet. My zone calculator told me I need 6 block meals and 2 block snacks. Does it matter when you work out? shouldnt you eat more (protein especially) after you workout? i.e have a 4 block meal before you workout and an 8 block after instead of 6 and 6.

m/31/230

As rx'd 28:37 pr by 39 seconds

with GHD's instead of setups

Going to be cranking this one out after work. Newer to crossfit and wondering if there is a default sit up when the WOD doesn't specify. Do most people do crunches, militarty style (arms crossed, forearms to thighs), weighted situps,etc.?

I agree with the earlier comments that the website is better when people post more that just times/loads. I especially love scouring the message boards. It makes you feel more involved and invested in the community rather than this just being a website that you look at for 30 seconds each day to see what workout your doing. If you don't like the comments, skip over them or don't click the link. What pleasure do you get from trying to insult others? Especially when it's someone who's trying to help answer someone's questions.

Thanks in advance.

27/M/180 27:59

m/36/107kg

about 40 min

run on treadmill (about 3:28/800m)
back extensions week (hamstrings could only handle about 15)
situps on neg. incline

30yo/M/6'4"/215#
First time doing "Michael" in a loooooong time, I remember why I stopped;-)

As Rx 28:54

20/m/6'2"/198 lbs

As Rx'd:
18:10

32:49

M/25/135/5'11"

Rx'd 18:31(PR)

17:30

Random question - do you just naturally improve your "Crossfit Total" score by following the WODs, or do you need to do additional work (squat, dl, shoulder press) with heavy weight?

Thanks

38 y.o. male/205lbs/73"

I had to modify this workout to fit time/location available.

Here's the mods: Uniform=boots/utes, 800m run was done as 4:30 run, and one arm KB swings (35#) were subbed for back extensions.

#50: I think you're spot on. CF is a community and the board a 21st century version of a community center. Behavior should reflect our best side...not our worst.

cfwu x2

row 1000m
50 supermans
50 situps

35:16

i think i am going to have to scale some of these workouts, to increase my intensity. i was able to finish but i could not go balls to the wall.

M 34/145/5'7"

As rx'd: 21:34

As rx'd:

18:30

LV Cert was awesome! Jolie, Speal, Todd, Boz, Tyler, etc...
You guys were great. You were "encouraging" during the WODs! LOL. We all really enjoyed watching you guys kill it during lunch. Pat, I thought about taping hamburger buns around your hands after yesterday's WOD :-) Speal, you are an animal! 23 minutes with a weighted vest! Boz, I am now more motivated than ever to play with my paralletes. Of course, first I'll spend lots of time on the internet asking how to press into a handstand and buy some books on it. Then I might consider practicing.... hah hah hah!
The cert was everything it should be. It kicked the crap out of me. It was academically informative. It was inspiring. And it was a lot of fun meeting some really cool people.

Thanks again, and now I know I have a lifetime of learning and refining ahead of me to reach for perfection.

If there were one take-away from the weekend that I felt was most priceless (other than getting my picture taken with the three totally hot crossfit ladies... you know who you are), it was an open minded thirst for knowledge and self-improvement. Crossfit is much like the open-source community of programmers. Anyone with something worth contributing is encouraged to speak up. If it makes sense, it will absolutely be adopted. If it fails the empirical tests, it is discarded. Unlike other close-minded fitness schemes. Crossfit is truly an evolution. It is a natural selection process. And it is truly survival of the fittest!!!

Train hard, and work on your step-skootch everybody!!!

F 28/130/5'5"

Substituted 35 of each (back extensions and sit ups) still ran 800 each round.

25:24

Better than I thought I would do! I have only been CrossFitting for about a month. Can't wait to see what I get next time!

M/39/6'/239

27:25

******************************************************************

19:45 as rx'd

Hi guys I just attended the Las Vegas class/ levelI certification. WOW I am impressed by the instructors and the overall program. I have been an athelete for many years and have never come across such a great work out regimen.

My only concern is that I recieved a tremendous amount of information and obviously can't remember it all. I would have liked to have a class outline and or power point type presentation so I in turn, can instruct the newcomers in a more efficient/effective way. I just don't want to wing it.

Is there anything available that any of you might have that would be of assitance to me. I appreciate any assistance. And FYI, myself along with several other members of my dept. are trying to implement this program for officers' in the academy level as well as in patrol. Thanks again!! r4346r@lvmpd.com

Holy Horrible time today!
I blame myself for eating crap for the last 3 days.
Michael as Rx'd in busy Globo gym: 35:10
S...U...C...K... suck suck suck suck....

Allison you rock... I remember when you were first starting out all noobie, and wide eyed. :)
And now it seems you have quite the following. Great work girl! You deserve it especially after putting up with all the neg comments on some of your first videos. I hate haters! =P

Keep up the good work, spread the word and for Pete's sake, post some new picts! Hehehe!

22/m/175
29:21 as rx'd
All GHD

m/28/190/6'1

as rx'd

22:17

#146 jamesthered

Ha-ha..if Nadia sees me answering a post on Zone she'll get a big kick out of it. Hope she doesn't see this!

You may wanna check your calculations again, but 22 blocks isn't unreasonable if you're a big guy. However, my recollection is that you're not supposed to consume more than 5 blocks of protein at ANY meal or snack, which means you'll have to squeeze another meal/snack in there somewhere.

The other inquiry you had -- pre and post WOD meals -- Sears states you should snack 30 mins prior to exercise, while Robb Wolf seems more inclined to suggest post-WOD snacks. I actually split my snack in half (carbs and 1/2 fat prior, with protein and 1/2 fat after). Seems to do ok for me.

Go to Robb's website --> he's a bevy of info and he's a CF'er too. Smart guy, easy to understand and has helped a lot of folks. Post a question and wait for his insight.

Hope this helps ~

as rx'd

26:50

as rx'd 25:15

CFWUx3
As Rx'd
23:16 (5:30 of transit time between track and situp/back ext over 3 rounds)

As rx'd 24:40

33/m/210/6'5"

25:33

5 mins slower than PR, but was taking it easy because my workouts have sucked since I started up again after flu and I have a a football game tomorrow. Felt really good actually, think I am almost back from my layoff/sickness.

29/m/5'11"/200

As Rx'd with GHDs and on a treadmill.

21:05 (I think a PR)

22:35

As Rx'd 26:06

I was hurtin on this, but just couldnt "get goin"

Just wanted to give a HUGE "Thank You" to the instructors at the Las Vegas Level 1 Cert! Adrian, Todd, Jolie, Lisa, Tyson, Miranda, Pat, and David! You all did an oustanding job and are truly inspiring as trainers...the CFLV staff learned a TON from y'all!

56/M/203
Sits were on a ball, 880 yds. instead of 800M.
19:45 PR. I could have gone faster I think because each 880yd was a few seconds faster, last set of BE was broken.

29:57

Time 24:10. Lost some time turning the treadmill on and off as well as some time on the back extensions. Next goal, sub 21.

19:58

Not bad for my first time with this WOD. I was just hoping to get under 25:00. I sure surprised myself. I guess keeping the thought others' sacrifices makes my pain hurt that much less.

CrossFittin' from Camp Taji, Iraq
Semper Fi

m/31/170

18:40.3

m/26/600/195

32:00 flat

need improvement. situps are the killer for some reason. need to work on those!

2 rounds 18:40 w/ supermans

First time, looking forward to it.

M/43/6'0"/175
23min total time
Substituted rowing for running.
each 800m just under 3min. 1:52/500m pace

I love this workout. Can't workout for a few days. I think I tweaked my upper back/ neck while doing the thrusters a few days back. I could not do the pull up workout yesterday when I felt it getting worse. Saw a Chiropractor today (as I normally do). The time was much different. The Chiropractor works out at my gym and does similar workouts as CF prescribes on many days. As soon as he fixes me up for good so this doesn't keep reoccurring, I plan on introducing CF style workouts at my gym.

I found out there is a aerobics instructor that has been getting into CF and introducing some of the exercises in her step class. The manager is interested in buying CF friendly equipment to utilize an aerobics room more than it is now.

I was doing 50 days of 150 push ups. I guess I can't finish straight through until I can work out again in a few days.

25/M/198/6'1"

19:37...New PR by 3 mins!

As RX'd, no GHD so used 45* Hip Ext. Run was outside in the globo parking lot, dodging soccer moms and middle managers on their lunch run to Portillo's.

as rx'd 30:21

22:53

Third day of Crossfit...

18/F/110/5'1''
25:17

As Rxed besides the run-I rowed 1000 m instead.

This was my first time doing a WOD! I can definitely do better- I lost serious time in my transitions & navigating through a crowded gym.

18:52 as rxed
Trans where slow do to eq set up.

I have a good basement gym and I used my mountain bike computer before starting the WOD to mark 400m from my front porch. (800m round trip)

26:26 total time

This was "technically" my first WOD, but I've done other high-intensity weight training routines similar to CrossFit WODs.

Well, I have dabbled a little with some of the Crossfit exercises, but today, I plan on starting with the WOD. Looking forward to it. I am gonna see if I can do this along with my normal weight workout. Yeah, my body loves the torture. I will post my time tomorrow.

m/21/5.11/173

supermans instead of back extensions

23 min 32 sec

We would also like to thank Chris Speal. Zach was typing too fast for his brain.

m/38/188

24:55
3-800m
full back extensions
mixed GHD situps with regular
good workout

M/30/6'2"/260lbs.

My ambition seems to consistently be exceeding my capabilities. Gotta remember to scale down!!

Subbed 800 m with 10 mins of heavy bag work

1st set: as Rxd (10 mins heavy bag, 50 sit-ups, 50 back extensions)

2nd set: 10 mins heavy bag, 30 sit-ups, 30 back extensions)

Took me 30:50 to complete. Yay, I suck...

22.5 min
subbed 800m rows for running
transition time totaled about 3 min

DNF Time constraints (work)
Runs on treadmill
anchored situps
Roman chair extentions
all but last 50 extentions around 30 min
great work out
oh and CFWU

CfWU x2 with heavy stretching minus ghd's and ghd sit ups.

Yes! I beat my last time which was 27:39! All GHD sit ups, unbroken! Ripped it out on the first set, then a bit slower on the last two sets but with no breaks on the back extensions or GHD sit ups. All the way down and all the way back up. Very happy with this time!
24:56! PR!!

F/42/5'6/124

subd stability ball 4 GHD 4 BE otherwise asRx'd

20:46 PR

m/19/160/5'9"

treadmill run and subbed good mornings for back extensions

24:09

pr by 1:32

19min54sec

Run done on treadmill
Sub back-extension for supermen.

the rest was as rx'd lol

Will we have a presidential training tomorrow?

m/35/217/5'11
Had to make up yesterdays WOD

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

As Rx'd
15:00

Oops I mean 14 rds (pr) one more than last time.

f/27/4'11"/105

29:53

i hate running! but drew thompson says i must run headlong towards my deficiencies....

As rx'd with full GHD situps:

31:16

A 6 second PR. Yay. Had to wait for someone else using the GHD machine.

Not sure if this is the right place to ask this, but I live in Portland, Oregon and the only CrossFit affiliates I know of do group workouts only. Because of my variable work schedule, I can't commit to a certain time of day/week. Are there any CrossFit affiliates anywhere that just stock CrossFit-compatible equipment (kettlebells, gymnastic rings, etc.) but allow users to come in whenever they'd like?

As Rx'd
14:37

21/M/6'/170

M 42, 165

as rx'd 20:30 not my best, but after all the beer I drank this weekend, I'll take it

Newbie as of 11.03.08
f/170/5'8"
3 rnds
400 m runs (treadmill) at 6.5 first 2 rnds, then 5.0-5.6
25 back ext
25 su
18 min 20 sec

15:24 PR

7 PR's in the last month. With my usual unanchored crossover situps and supermans. Avg HR 189, peak 199, rec 59. At Soquel High track.

can anyone answer comment #166? Thanks mucho!!

Made up the last to WODs today. Will do Michael tomorrow.

Get some, Go again!

I did the OPT "Mikhail" version as follows:
800 m row
50 Back ext
50 GHD sit ups
800 m run
50 Back ext
50 knees to elbows
100 DU's
50 Back ext
50 anchore sit ups
22:31, about 1:34 off PR time in Jan. '08

Michael rx'd
26 min
treadmill
situps- unanchored
lost time w/ b.e. on other side of gym

As rx'd
GHD Extensions
Anchored Sit-ups
Run outside on street (subtle incline and decline)
16:25

8 rounds + 6 or 7 on gravitron set at 70.

3 rounds 800m
2 rounds back extensions
2 rounds sit ups

23:12

Just back from the cert in WPB. Loved it, learned a lot, thinking about doing the MIA one just to learn.
Michael rx
27:21
Worked on BE form learned from the weekend. Still need a little work then will add speed.

17:57, as RXed

Wanted to give super huge thanks to the coaches of the Level 1 Cert at BGI this weekend!!! Pat, Chuck, Drew, Jon, Mike-G, J-mac, and Jelli, you were phenominal!!!! I learned so much about crossfit AND exceptional art!! you guys have the number of the art institute you went to? Anyway,thanks again for everything!!! I had a blast, who knew pain could be so much fun....Go Seagrams!!!

25/m/5'11"/175

as rx'd 23:45(PR)

M/31/6'/193

3 rds 800m, 50 med ball back extensions, 50 anchored sit-ups

33 yom 220 bwt

bike 10 miles
michael as rx'd

with abmat sit-ups anchored
time: 23:43 40 seconds faster than last time

last time I did the abmat unanchored and I almost feel I was faster than the anchored ones I did today will try it unanchored again next time.

20:06

The first 800 took me a bit longer but hit it heavy after my legs loosened up! LOVE IT

27:20

32/M/170

Rx'd : 18m34s

#39 Jelli & #45 Cody Lee Johnson

Thanks for your inputs. Jelli, I think that I do move my head out of neutral near the top of my pull-up, probably trying to get my chin over the bar. I will try to keep looking straight ahead. CLJ, I don't think it's a pinched nerve because the pain isn't quite that sharp and goes away after working out (except for a small headache).

m/22/218
24:55

30/m/130lbs
25:03

26/m/222
31:48

49m/5'10"/228
as rx'd 21:44
It has been 1 year since my first "Micheal" (26:04)and 5 months since my last (19:42). I'll get back in some shape.

Rx running on the road
25:24

23min 53sec

Did WOD in 43:55 with GHD sit-ups! I'll pay tomorrow! Lots of room for time improvement!

M/26/6'/220/

as Rx'd

21:35

m/195/18 years/5'11
as rx'd
22:12
new pr!

21:53, as rx'ed.

Had to do laps around field house then run to weight room on the other side of the building for GHD. Not a huge PR, about on par performance.

As rx'd, on dirt 400m track:

Total time--26:52
3:25
3:26
3:33

M/50/6'3"/255
38:31

18:39 PR using good mornings

19:41 as rx'd, over 2 1/2 minutes slower than my PB.

Well that didn't go as planned, I started well with a sub-5:30 first round but it went downhill quickly. Every set of back extension were broken, which is bizzare for me as I usually go straight through there. I don't know if the POSE running affected those but they were off considerably. All sit-ups straight through.

I still feel like I'm fighting some deamons these days so I may just have to put my head down and plow through it for a while. This was my first cycle of 3 consecutive WODs in weeks so maybe I'm 'just getting back into it' which is my least favourite excuse of all times.

m/41/162/6'

as rx'd:

18:08

M/19/150/5'8"

Michael as rx'd:

19:52

Shane, as rx'd: 21:08

Rohan, 1/2 Michael: 11:22

as rx'd
26:23

23:01
treadmill

m/26/183/6'1"

42:22:00 (total)

:)

Quick question, does everyone do the suggested warm up before every WOD or do most you vary your workouts by throwing in another workout like a Helen and then do the WOD? It seems like everyone is doing something a little different.

20:36

As rx'ed

#249 - I do the CF Warmup x 3 before every WOD. It's a good way to loosen up, and for most non-CF'ers, the warmup is the workout itself!

30M/5'6"/163#

As Rx'd: 20:27

M/22/6'2.5"/209

1st round-8:10
2nd round-10:34
3rd round-13:14
Total-31:58

I don't think I pushed myself hard enough at the end...

d - 30m/172

23:43 as rx'd

anchored abmat situps

j - 34f/125

30:08 as rx'd

ghd situps

I took today off after doing a chipper birthday WOD yesterday with a buddy. Hope everyone enjoyed today's WOD!

150 5'7.5" 33 yom

tried to "pose" the whole run- that felt terrible and the time was terrible which made me feel worse- was just not clicking

21:41- last time with regular running technique left me at 18:47

Aye, CHIHUAHUA!!!! 25:30 4 mins slower than my PR!!! :p

Oh what the hell...I'll peg it next time.

***And thank you Bingo, for acknowledging my presence here and being an encourager. I, now, will never again piss &/or moan about the F word, because I know how much you revere it's use. I will relish the use of it (of course at the proper time & place), and fondly think of you each time...... Aaaahhhahahaa, F*Ck'n Bingo, my fU#('n hero....(now watch this get tossed off the board)
:-D

cfwu x 1

3 rounds:
.5 mile run
50 back extensions
50 decline #3 situps

38:00

45/m/71 kg
3xCFWU, fewer situps and back-ext.
"Michael" as rx'd 27:44
Ran on treadmill 2%. Started with 15 kph, but was down to ~14,2 when I finished last round.
Last time was in April, 27:18 (PR)

Day three of CF...

I did the CFWU plus WOD in 1 hour 10 minutes...

Had to run up 2 flights of stairs in our gym here for the track...

M/22/6'/160

Surprised myself with a 24 second PR today (still sub'd supermen for back extensions).

Time - 15:37

28:46 as rx'd

Had a really rough time with the back extensions.

Scaled the WOD. Subbed rows for runs.

800m row
50 ext
50 situps (roman chair)
800m row
25 ext
25 situps (roman chair)
800m row
15 ext
15 situps (roman Chair)

Low back was the worst; almost locked up after the first round. Had to scale back to finish.
Time--18:10. Looking forward to a day off.

m/39/5'4"/141

25:15 (PR by 0:43)

Clock times at end of each round were 7:22, 16:08, 25:15.

45/182

19:50 as rx'ed.

Happy with this, my first sub 20. Running distances (anything over 100m) is not my strong suit. Ran today on the mill at 1%, 7:30 pace for all three 800m wearing the VFF.

Decent triplet, PR'rd today and also on Saturday's thruster with a 5 lb PR at 210 lbs. Two and a half years of Crossfit and still making gains despite getting closer to that half century mark.

m/36/190

as rx'd

21:34

M/31/140

as rx'd

20:48 (pr)

Hi! I attended the Level 1 Cert in Las Vegas this weekend. I want to thank all of the instructors. Everyone was awesome! I learned learned something from everyone.. It really was a great experience! Thank you! Thank you! Thank you! - and please visit us again in Vegas anytime!

Jodi (F/30/107)

Bench Press (Paused)
45x5
65x1
85x1
105x1
115x1
125x1 (PR for paused rep)

HSPUx5
HSPUx5
HSPUx4 (DAMMIT)
HSPUx5
HSPUx5
HSPUx5

I didn't care what it took, I was getting 5 sets of 5 tonight on the HSPUs!! That is a PR!

As many chinups as possible in 5 minutes:
Score: 102 reps

Not bad...chin took a beating on rep 85 though. haha! My forearems are tired.

19:55
as rx'd

as rx'ed 32:42

Semper Fi

m/26/5'10''/195lbs

as rx'd 18.03

24:50
first time using ghd machine for ext. and sit ups.

I'm going to pay for it tomorrow!

As rx'd:

42 min. Ughhh.

as Rx'd
14:15

21/m/195#/6-2

21:11

too much drinking over the weekend

m/19/6'/180

We did supermen instead of back extensions.

14:39

22:25 Not a PR, very tough workout

24.36
as RX'd
then half mile run
then 12 X 135 Cleans

29/m/5'10"/163.5

sub
25x 35-lb. kb swing
35x un-anchored abmat sit-up

21:52

approximately 25 min.
forgot my watch, had to try to watch the clock on the wall.
even fit in a bath room break.

30/135 lb/ female

30yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round. Jog 400M.

As Rx’d: 24:07 PR
Unanchored situps on Abmat, back extensions on GHD
Foam roll after
Compared to 080916: 24:55 PR

House cleanin, football, beer yesterday...(although I did 150 push-ups during commercials)

Make up WOD:
12 Rounds of pull-ups

"Michael" as Rx's:
27:40
pr by 2:35!

Did 100 Push-ups afterward to keep up w/ Alison

Bwt: 137

Did same thing as Eric O

Row 800
50 ghd sit ups
50 hip ext

Run 800
50 k to e
50 hip ext

100 Double Unders
50 abmat sit ups
50 hip ext

17:12

21:53 (PR)
*800M Runs on the Treadmill, 0% Grade
*Sit-Ups Un-Anchored, Some Kipping, Arms Folded across Chest Touching Underside of Biceps to the Knees at the Up-Position

m/27/200#/5'11"
treadmill
decline s/u
31:36

M/27/185

As Rx'd

26:18 (had to wait for treadmill...)

19yr M/ 175 #s

First day posting,
Subbed supermans for back extensions. Did anchored situps on the mat.

14.52

How do we know if it's supposed to be GHD situps or regular on the mat situps? Thanks everyone!

34:57

19:30

22:50

sub'd pushups for back extensions.

Whoa..pushed myself through this one.

So, I have a bruised bone in my foot and running sucks! I didn't do too bad though...goal was under 30 min.

23:56

Aloha,

Jordan

Time: 21:27

Subbed: Good Mornings; unanchored situps

Beautiful day on the Canadian Prairie (18 C); took advantage and ran @ high school track. I imagine the track will be covered with snow in the not to distant future. Do any of you Californian's have a spare room attached to your garage I can stay in this winter??

PS I can bring my bumpers, ghd bench, and iron Mind squat rack and spotters....and my rings too!

RIP Michael McGreevy

21/M/165

Bad day for speed. Had to work out in the evening, instead of the morning, meaning the gym was full and dad to use a treadmill.

27 minutes flat, far slower than my PR. Sit-ups were the real killer.

37:13
800 meter row

39/5'9"/185 22:30 sub supermans, runs were 300 to 400m in park. still going be sore

17:05

26/f/5'2/132#

breakfast: run 35 minutes = 4.66 miles

cfwu

WOD: "Michael"
3 rounds of:
800m run
50 x back extensions (GHD)
50 x sit-ups (anchored)

time = 17:46

coulda ran faster. legs kinda tired from runnin down all the breaks in yesterday's bball game. it's a challenge being the only one sprinting back to try n stop the 2 runners play after play after play. but i do get a kick out of doing so nearly the whole game and not having to gasp for air. all credit goes to Crossfit.

33/F/125

28 mins....

27/m/178/5'11"

Subbed 1000m row for the run. Just wasn't in the mood to run on the treadmill.

29:12

Felt like puking for a few minutes on the drive home from the gym. Was able to hold it together.

M/19/145#/5'10"

16:30

follwed by a make up day for yesterdays pullups

12 rounds strict + 4 rounds kip = 136 total pullups in completed rounds excluding 17th round pullups which failed to complete in time

45/76"/190

subbed unweighted good mornings for back extensions

ran on track outdoors

21:05 (PR)

800m run
50 Good mornings 45lbs/25lbs
50 sit ups
3 rounds

Kevin 22:51

Robin 23:51

Lynay 24:03

Jenn 26:06

m/34/150/5'8

Michael as rx'ed 16:28
as always great workout, thanks Coach.

Get Fit, Get Trained & Go Hard!!

23/m/5'11"/198lbs.

bionic wod video
5-mu's
10- hspu
15- swings 1 1/2 pood
20- du's
5x

16:48

195
1st round, 2nd 800m. cut short.
~16:00

Michael as Rx'ed

Subbed GHD situps for regular situps

25:35

30/M/77kg

800m run (with hills)
50 x back ext
50 x regular sit ups

18:18

I just wanted to give a HUGE thanks to Jeff Tucker from GSX Athletics. The Potland Gymnastics Cert this last weekend at CrossfitHEL was amazing. Crossfit is an amazing training tool that is still in its infant stages and its because of people like Tucker that it will continue to speed up its growth. The cert went smoothly. Tucker answered every question that was thrown at him and still kept everything moving. EVERYONE, needs to get a touch up on their gymnastics. The strength moves you will learn at this cert will blow your mind and keep everyone in your box a little bit safer. TAKE THE CERT, LEARN TO KIP...REALLY KIP! Thanks Tuck, can't wait to visit GSX.

38m/6/183

wod as rx'd since 5/22/08

21:14 pr

m/23/6'3''/215

around 22 minutes give or take the time I had to wait on treadmills and walk around. Last set the treadmill wouldnt go over 7.2 mph...o well, still a good one

23/m/150

Got my bumpers. Couldn't resist doing fran instead.

14:30

23:01 as rxed
4 secs slower than last time

as rx'd
20:18
3 min better than last time!

41/m/6'02/190#

25:14 as Rx

m/29/5'9"/168#

Hit WOD 081028 first today. First time maxing out with cleans.

Full squat power clean
[1-1-1-1-1]

1x 140
1x 145
1x 155
1x 165
1x 170

Next I tried "Michael"

Treadmill run. No GHD, so I did back extensions off the edge of a flat bench with legs hooked underneath, which is very effective and a glute and ham ruiner! No anchor on sit-ups. Was looking for sub 20mins today, but I started out way too slow on the treadmill first round and had too much time to make up. Next time tho.

As Rx'd - 20:06

to any and all who have not checked out the CrossFit Journal today; CHECK IT -

there is a beastly mutant performance of King Kong X 2 by Rob Orlando...

and a truly outstanding, awesome, inspiring display of CrossFitness in QUEEN KONG. Tamara Holmes is a rock solid shero.

Fran PR today!

5:28 as rx'd

Went on a big run yesterday so I decided to do a little Fran action today. My goal was under 6, and since I reached my goal my present to myself is my first Crossfit shirt.

I'm pretty pumped...

just recently got some vibram five fingers...my calves are hurting. had to stop halfway through the second 800 haha. I definitely need to train my running more in these before trying to push it :/

as rx'd 24:29

Last time I did this, I used a dowel for good mornings with a time of 18:34.

Did it today with a 45# bar in the same time! 18:34! Situps were straight leg, unanchored, and felt good today.

Ended the workout with Death by Pullups (1min = 1, 2min = 2, etc)
PR of 17 minutes + 2 pullups. My hands were ripping, but I can feel 18 min next time.

29/f/115

17:49

mark #170

I saw you! good for you, look at you all knowledgeable on the zone now! way to help a fellow crossfitter out! i owe you an email, hopefully tomorrow. i actually have been working at work. imagine that.

Time: 19:44 (PR)

M/51/209/5’10”

Had to use a “Swedish Exercise Ball”* with a loaded barbell to hold my feet for the back extensions. Lost a lot of time trying to figure out the right way to position the SEB. Normally, I am pretty strong and quick with back extensions. Legs were a bit jello like from yesterday’s ½ marathon row.

Time 26:26

*Chessy, very - but I got this SEB BCF (Before Cross Fit)

M/25/6'1/175

WOD:

Run 800 M (treadmill @ 7.0)
50 Back Extensions
50 Decline Situps

Approx. 31.00

23:25 had to sub good mornings as i was not at a gym. proud of the time though.

m/19/6'2"/165

33/M/182/6'00"

"Michael" 3 Rounds for time of:

Run 800m
50 GHD Back Extensions
25 GHD Sit-ups, 25 AbMat Sit-ups
31:33

Trying to get my mojo back on the GHD situps after being benched for a month. Usually do Michael with all GHD sit-ups, so this was a step in the right direction for my recovery.

As rx'd
18:35 pr by 1:46!
treadmill 8.1,8.5,8.5mph
feet anchored

oh and pat sherwood is the shiznit

25 flat.

19:57

Finally broke that 20 minute mark... new PR!!!!

28:42

partial hill runs

Had to sub 100 squats for 800m runs re: ankle rehab from a break/sprain. 20 min. even.

22:57

Runs on a treadmill, back extension on a 45 degree platform, situps on the GHD, full (hyper)extension.

MDMelissa - I didn't see your post but saw Bingo's reference to it in today's results..

I always enjoy your posts and admire your effort & results. I'm 46, 5'3 and WAY more than 122lbs, and I'm somewhat erratic in posting my workouts (getting better now that I can go to an affiliate that does the Main Page WOD). You always seem to do well, and I've noticed several times you've chimed in with advice and help for other people.

Have you joined the Female CrossFitters Yahoo group?? It's a great bunch of women, full of support for each other. I think we all feel inept at certain things, and all have down days/weeks/cycles mixed in with ok ones, mixed in with great ones. It's hard to perform at your best all the time, especially when balancing a family, marriage, job, etc. If you want to join that group, it is at http://sports.groups.yahoo.com/group/FemaleCrossfitters/

We've also started a FaceBook group, which you can find if you search for "CrossFit Women"; it's a nice way to connect with other CrossFitting women too.

I think 6 rounds +6 is a very respectable day for pullups. I don't know what kind of pullups you are doing at the moment, but I bet you have progressed from what you could do when you started! I'm not doing Michael today (horribly sore from a 12 mile mountain hike yesterday), but I am going to try the pullup ladder using the band and kipping, which I haven't done before. I used to stretch a band across my weight rack and do pullups with that, but thanks to lots of encouragement and coaching from Jason Khalipa at CF Santa Clara I am getting the hang of using a band hanging down from the bar. I'm slow, and I've only managed 4 in a row so far, so if I get to 6 rounds I'll be surprised (and happy)!

Kepp on keepin' on, and please keep posting!

bw 70kg

28.31
800m Hill decent start
GHD Sit Ups
GHD BE

Michael as RX'd, 18:38.

Ran outside...in the wind and rain. For back extensions, used my dad's truck with my nephew holding my legs down.

Michael: 26:47 (13 second PR)
1st SU Set on GHD to parallel
2nd on abmat w/ feet unanchored
3rd on GHD w/ full ROM

M/23/6'1"/230

2nd week of X-fit...first time doing Michael. Run is really weak: recovering from torn achilles tendon. Completely exhausted after workout.

2x CFWU, then WOD as rx'd:

25:25

m/24/5'6"/158.5/

25:45

Ran 800 on the road-I think I overestimated the distance. I tried mapping it on Google maps, but I wasn't sure if I got it right. They felt longer than they should have been. I am going to go sleep now...

M/33/170
I did:
Row X 800 meters
Deadlift (135#) X 25
Sit-ups X 50
3 Rounds
Time=19:56

CFWU (no pull-ups)

Did this workout and the pull-up workout from yesterday in one session today.

25:37 (unanchored sit-sups)

20:15 as rx'd
a minute faster than my previous record, but I failed to reach my goal of breaking the 20 minute mark

28F/5'8"/168

Michael

3 rounds
800 m run on treadmill
50 anchored sit ups
50 back ext.

18:28
PR by 27 seconds

24/m/200

19:39 on treadmill

19/M/175

Crossfit WU, 3 rds. of 5 reps, subbing Supermans for back extensions

For WOD, also subbed the 50 back extensions for 50 Supermans.

33:45

Crossfit is really starting to show me what weaknesses I have--it will be exiting to bring them up and watch my health and fitness go through the roof!

23:55...no PRs on Mondays :(

19/M/6'1"/172

24:46 as Rx'd

24:14 with GHDSU/back ext

subbed rowing for running because i am on crutches. ate up time crutching / hopping from the ghdsu bench and the rower. no excuses!

pb is 19:57 GHDSU and 16:15 with just regular situps

Did a modified version of Michael with Kettlebell swings in place of back extensions (at track). The running transition felt EXACTLY like triathlon transition from Bike to run...legs wobbly, high cadence POSE running to get legs under you. So if you want to practice the physical part of transitions, this is a great method. This was a great workout. Triathlete who has seen the light of training the right way!

bwt 198

supermans and unanchored situps

21:48

can't wait till ankle heels to run like I want to

41/m/155
as Rx'd: 23:33
I could blame the time it took to go from the track to the sit up and extension benches, but I needed the break anyway.

22.m.136.65"

as rx'd
27:24
WTF!!

Last Time:
25:56

23:12(PR)

33/6'3/260 fatboy..

22:40

First day doing crossfit; kept having to rest during the back extensions.. I'm definitely excited for tomorrows.

23:59

M/22/6"2/196.5

23:00:23 as RX'd, and it's day 7 of the Burpee Challenge for me. I'm honored as always to perform a WOD dedicated to a fallen hero.

M/31/5'6/154

24:19

Did "michael" as rx'd last Friday in 19:45 mins and it was a PR by 55 seconds over last time about a month ago.

Today I did "fran" in 8:00 mins flat and it's a PR by 1:40 min over last time in the first week of Sept. 08. I worked on my pullups & thrusters after.

This afternoon was a MMA class for an hour and a Combat Conditionning circuit for 21 mins.

That's it for me for today.... lol.

29:58

43yo/m/6'5"/225lbs

26:31

32/177/m

as rx'd: 16:54

+++++++++++++++
41 M 190#

CFWU 2 X 15

on treadmill

18:01

+++++++++++++++

michael:
5:48, 6:05, 6:29 (18:24 total)

sub "superman" for back extensions; else as rx'd

-1st time but pretty sure back extensions would have added a few minutes

m/53/6'1'/165

23:50. Getting faster....

Just wanted to thank all the trainers from this weekends Level I in West Palm. Pat, Drew, Mike G, Chuck, J-Mac, Jelli, and Jon thanks for another phenomenal cert. You guys once again exceeded expectations!
Great time had by all... Lets do it again!

m/23/5'8"/150
27:28. just started cross fit three weeks ago, I feel like im going to die after every workout its great :)

24:50 as rx'd

Thank you to all the trainers and attendees at the WPB Cert this weekend. This was my 5th time being at a Level I and you think I would have heard or seen it all by now. But no, every one just keeps getting better. I learn something new every time. Like that I have no Carswell Power Units running through my blood.

I have been to certs with Pat, Andrew, Jon, Chuck, Mike G, Jelli and JMac but the group dynamic was truly brilliant. They fed off each other and the energetic attendees. Hope to be in the presence of all of you again.

mas #214

Nice PR! That's fast no matter what style situps and BE subs you're doing.

And good work for 7 PR's in the last month.

Your HR is "FOG"gin awesome. :)

PS I'm still waiting for my photographer to take some photos of my pullup bar set up to send you. (I think she wants a supplement to her allowance or something like that though.)

45:00

M/39/150

M/19/5'11"/160

Did supermans for back extensions

24:56

2nd crossfit workout. 22:03

I'm loving these workouts already.

32:45 +rain/wind
Touched ground every time on GHDSU slowed me down and will certainly hurt like heck for the next few days if last time was any indication. Last run felt like I was running through mud. Probably was.

A disappointing 33mins. But I feel amazing.
100 crunches 50 anchored situp. My body isnt ready for floor situps.

m 25 200lbs 5'10

Well, I finished my 1st full Crossfit workout and here are my times:

3 rounds: Total Time 23:12
800m on Treadmill: 1st rd: 3:32
2nd rd: 3:32
3rd rd: 3:57
50 Back Extensions: 1st rd: 1:43
2nd rd: 2:16
3rd rd: 2:15
50 situps (Substituted with Nautilus Ab Crunch Machine using 105 lbs): 1st rd: 2:22
2nd rd: 2:05
3rd rd: 1:25

I was smoked after this especially since I hit the weights for about 40 minutes prior to this workout. So, do you all think I did ok for my 1st attempt?

Me: 42yo/M/5'10"/171lbs/11%BF

Warm Up: 10 minutes of stretching followed by the Pull Up Ladder from yesterday's WOD (15 rounds + 12)

WOD: Micheal with GHDs and weighted BE: 29:54

800 Meter Runs around a track: light rain about 50 Degrees f, next time I need a separate stop watch to time the runs.

Back Extensions: FUll ROM with 25lb plate against chest. Broke into sets of 30 and 20

Sit Ups: GHD's full ROM. Broke it into sets of 30 and 20.

Today was pretty cool and my lady Lysa Kicked my @ss on Micheal with a time around like 24:30, she did GHDs too, very nice, you gotta love crossfit ladies.

Have Fun, Train hard,

Billy

26:13

Male/27yrs/6'0"/170lbs

Same as Eric O and Speal

Row 800
50 ghd sit ups
50 hip ext

Run 800
50 k to e
50 hip ext

100 Double Unders
50 abmat sit ups
50 hip ext

18:18

Painstorm
bw front squat ladder on the min

10 + 5/11 @ 185 lbs

30/m/195

25:50

ghd's only to parallel.

F/142/31

22:55 as rx'd

Pr! Took about 12 minutes off my previous time, sweet!

M\44\190

As Rx'd...23:35, 1:05 better than last time and another PR!!!

M\14\140

Used Stairmaster instead of running, 23:15.

28/M/165

Michael

Sub back ext with good mornings

Time: 24:58 *PR by 4:48

Ugh, probably not good to load up on chicken strips and french fries before all this....

25 yo M 5'10"/172

Pt 1.
21-15-9 40 lb thrusters + burpees
11:00

Pt. 2.
WOD as rx'd except feet anchored situps.
~29:00

Riding the vomit threshold since the first round of burpees...

That would be 40 lb dumbell thrusters, so 80 total, cause y'all cared so much(EGOOOO...)

This is my worst WOD, but I was suprised today. As prescribed 16:04.

subbed good mornings with 25# plate for back extensions

25 minutes

still not running much, trying to heal.

run 400m
25 ghd sit ups
25 b.e.
25 hspu
25 ghd sit ups
25 b.e.
25 hspu
25 ghd sit ups
25 b.e.

time 12:35

as rx'd. back extension on ghd. situps on abmat

23:19m

26:35

M/42/212

As rx'd on treadmill 2.5% incline
Situps unanchored. 29:36

1st round elapsed time 8:44
2nd round elapsed time 19:20
3rd round elasped time 29:36

800 meters (track), 50 good mornings (45lbs. bar), 50 crunches

Round 1: 5:05
Round 2: 5:44
Round 3: 5:56
Total: 16:45

First "Michael." My lower back was on fire during the runs. Should I be doing full sit-ups or is it any type of sit-up or crunch you want? Guessing that would have added a good amount of time to my workout.

Runs on a treadmill. Situps with feet anchored.

28:18

CFWU x3 minus situps and back extentions

as rx'd, treadmill
24:22 (PR)

20/m/172

WOD as Rx'D and Abmat sit-ups

19:20 (PR)

37/6'2"/196

Time: 19:45 as RX'd

Post: Stair stepper @ 66 steps per minute for 10 minutes.

27 m/6'/230

30 min

Runnind worked me over.

30:00 with a partner, so a little time waiting for him, maybe two minutes

As rx,very tough! 15:03,pr by almost 2 min. Almost blew chunks.

29/m/6'/190

as rx'd
22:44

As rx,very tough! 15:03,pr by almost 2 min. Almost blew chunks.

M/6'1"/199 lbs/36

28 minutes
8:30 pace for running

Treadmill run, sit-ups with feet anchored, extensions with a rigged up plylo box and a smith machine.

23:52, sucked on the run and someone messed with my extension set up, cost me at least minute

M 183

19:35

Subbed supermans for back extensions.

I felt so good on this today. Must be all the 3 on one off Crossfitting the last two months.

time: 16:20

P.R. by 1 min, 20 secs.

M/25/165/6'0

17:07 (pr)
BE and Sit Ups unbroken.

last time 18:42.

40/m/5'1"/220

21:19

time screwed up by having to compete with the monday night globo gym crowd for treadmill time, and the one and only BE device. Don't schedule michale on Monday!!

18:21

29:49

with subs

3 minute improvement

3 sets of:
800 m run
50 GHD situps
50 back extensions
about 26 minutes

First Michael was 26:00
Today 20:09..Nice improvement but I still feel slow on the runs.

Jelli and Cody Lee Johnson, thanks for the input. The cause is definitely from looking up to the cieling at the top of the pull up. Not something I intend to do, just seems to happen during the end stages of a big pull up day. I'll have to work on keeping my chin down and looking forward at the wall. Again, thanks for your input

32:20

2.5 minutes more than last time - I think the distance was more accurate though.

michael as rx'ed 15:46 PR

splits were approximately 4:53, 5:32, 5:21. 800s felt great. i maintained my speed better than usual. my first 800 was in 2:41 but i didnt get my split on the next two. all BEs unbroken and situps (regular and unanchored) basically unbroken besides a couple breaths here and there. i loved to see the improvement.

awesome video btw. my goal is to be able to do king kong as rx'ed within the next year. deadlift is at 375 and squat clean is 235 right now so i got some work to do. here we go!

So I’m looking into this Zone Diet. Been doing quite a bit of reading and research on and offline. Still not too convinced on portion sizes and combinations. Ive been assessed as an individual who needs 24 blocks a day. Was wondering if anyone out there might have a seven day meal in place already that would cater to my recommended dietary intake. I see some inconsistencies here and there that make me question if my meal portions are correct. The seven day meal planner on the Zone website, in my opinion, doesn’t cater to crossfit lifestyle.
One block Snacks are my major concern. I find the portion sizes to be exorbitantly large if I multiply them by five. Im 36 and weighing in at 240 lbs at 20% fat. I wish to lose but maintain and/or gain mass.
Anyone’s experiences, advice, input regarding intake would be greatly appreciated.

Michael as rx'd

28:16

M/36/190/5'8"

18:55 good mornings sub'd for back ext

Treadmills were full for first two rds (busy ass globo-gym) so i subbed db swings

1st Rnd
-50 kb swings per arm, 35#
-Situps (feet anchored)and x-10sions as Rx'd

2nd rnd
-30 kb swings per arm (didn't want to tweak lower back) 35#
-Situps and x-10sions as Rx'd

3rd rnd
-as Rx'd

25:12

CFWUx2

"Michael" As RX'D
Time: 15'21"

Ran it out in the pouring rain. Got to love the fall in the Bay Area!

23:02 as rx'd

M/46/145

At the track. Warm up 800m various paces run.
As Rx’d army-style feet anchored sit-ups, BE’s on bleachers.

19:56

First CrossFit WOD - EVER. That's gonna leave a mark...

As Rx'd 26:20

36:33

21:35

as rxd

m/27/6/170
27:59, almost died

m/29/6/270
22:50 only ran 600s instead of 800s. Someone stuck a knife in my side on the track when I wasn't looking.

Played 1hr. ultimate frisbee, didn't want to run anymore, so just did 3 rounds of 50/50 95lb. DL and situps, since we have no GHD. 13:26. The DL's were easy, but took a while. In the future, I'll try 115.

Did WOD with NordicTrac instead of running. Did NT for 3:30 for each set. Finished with 20:45.09

7:14.32
6:51.15
6:39.62

Then did Sundays WOD since I did not get to it. Got through 10 minutes and 7 pull-ups of the 11th minute. Need a rest tomorrow. Looking forward to Wed.

Had to sub back extensions for "Good Mornings". Used IBA with plates since I didn't have a bar available.
21:15
Pretty smoked afterwords

as rx'd (treadmill, anchored sit-ups)

time: 19'54

last time was 19'33(pr). i did waste some time on the start of the second 800m when i was elevating the treadmill instead of increasing the speed for a while.

27:10

about 45 seconds over my PR

m/25/73/190

20:03 as Rx'd

Awesome workout

M/26/150

Started crossfit a week ago. This was a first for Michael.

Substituted supermans for the back extensions - did the sprints on a treadmill.

21:52 (7:02, 7:12, 7:38)

Did not have access to the internet over the last few days. Did a previous wod that I had missed during my holiday. Will catch Michael up tonight.

27:42 first time "Michael" its on the wall now. will be looking for it next time.

M/39Y/200lbs/5'8"

24:30

I hate running...so much.

46:34

23:08

28:01 Previous best was 29+

m/30/205
Supermans and sit ups.
18:41

As rx'd, 26:22

29/m/64kg

I made up my own workout:

Run 600m
20 20kg kettlebell swings
20 5kg medicine ball slams

Run 600m
20 20kg kettlebell snatches
20 Press ups(hands on kettlebells)

Run 600m
20 Kettlebell thrusters(hoding a1 6kg kettlebell in each hand)
20 20kg ketlebell cleans.

Time 16:55

Lie down and die for 5 mins

33/m/187#/65"

as Rx'd 28:55.

Thought I'd hate it 'cause I hate running, but, I liked it. I just need to go FASTER!!

Three rounds for time of:
Run 800 meters 2% grade treadmill
25x 135 pound deadlift
35x Sit-ups

29:50 the deadlifts added a ton of time.

on treadmill(8.2-9.0) and on 45 incline back extension.

21:49

16:32

reg situps with feet anchored and good mornings

Tuesday 11/04

"Michael" - 26:44

My butt still hurts from Angie's 100 situps the other day. I hate to say I had to do a "faux" Michael today by sub'ing crunches for full situps. Also sub'ed 1/2 mi. on treadmill for 800 mt. run.

Added this WOD from CrossFit One Spirit:
http://crossfit-onespirit.blogspot.com/2008/10/25-oct-08-suckage-on-saturday.html

21:27

Sub'ed 85# for 95# push press and sumo deadlift high pulls. Used 10 lb. dumbell for Turkish getups.

After doing both of these WODs, Pukie was tapping me on the shoulder.

22:01 sub 30# sldl

Cert.1 under my belt thanks to all the wonderful trainers.I feel the class is needed to graduate to the next level of CF training!!!

22:29

superman subbed for back extension

21:28 with good mornings for back ext. and unanchored abmat sit-ups. not my best time...runs were slow.

CHK as rx: 29:10
KS 30 back extensions and 30 situps: 35:40

29:15..running and situps were no problem...hard to do back extensions when the back goes numb and limp, but pushed through it..

m/29/220

26:54 Subbed superman's

As Rx'd

36:46

I'm still new. Had a nice "sweat angel" after this one, though!

"Michael" with 1/2 the sit-ups on the GHD
21:22

20:05

Had to run up a staircase to get to the back extensions (swiss ball) and situps (feet anchored).

100 push-ups afterwards.

as rx'd

29m10s (new PR by 2m17s)

WOOHOO!!!

23/m/194
22:40PR

F/23/145

35-35 back ext, sit-ups (unanchored)

~34:00

Plus four pull-ups over the course of my time at the gym! (2 before and 2 after)

cfwu
22:30
205 back ext
8.5 mph treadmill

28.46

altered run 1000m, 1200m, 1200m

back ext 50x3, ghd sit ups 50x3.

25/M/175

18:22

I'm a day behind, so I did the pullup workout today and posted in yesterday's blog.

I did Michael a few days ago and posted a time of 23:55 (3 seconds slower than my PR). I'm pissed at myself b/c I thought my previous best was 25:15 and I took a few extra, unnecessary short breaks b/c I thought I had a new PR in the bag. Dammit!

subbed good mornings

GHD style, un-anchored, on the ground.

18:53 PR

Subbed supermans for extensions.
Situps: anchored.
Road run

14:14 (PR with these subs)

m / 170

26:00

ghd situps

24:06 as rx'd

35/m/155

sit ups were slant board at max incline (45).

22:40

m/30/265

25:51... night run around the lake

straight leg non-anchored situps

subbed supermans for back extentions

21:11

Three rounds for time of:

Ran 400 meters by mistake
50 Back Extensions (incline)
50 GHD Sit-ups (incline)

23:53

24:38 on the treadmill at 1% incline and 7mph. Not too disappointed with this since it was in the gym and going to and from the equipment to treadmill and getting treadmill up and running cost me a little time.

light wu

081103 29:32 on mill
080726 42:56
080516 24:25 PR
080418 25:29
080109 39:00 subbed rowing bc of Achilles injury.

M/32/188/6'

19:55 as Rx'd (previous time was 21:02, goal was sub 20)

un-anchored standard situps, fingers interlaced behind head, standard army ROM
full ROM back extensions

subbed back extensions with supermans, used treadmill:

19:17

m/42/204/5'11 1 mile warmup and 1 mile cool down

as rx'd:21:41 1st at track,situps feet secured, did superman extensions lying over a 24"+ roll (feet and hands touching ground to extension) more of a burn than when plainly doing back extensions over the device at the gym. Run times were definately slower than on the treadmill

last time 19:44 PR (6:26,6:58,6:19)treadmill

3rd day of crossfit for me

26/m/180

25:11

just quit smoking a week ago (was at a pack a day, done FOR GOOD this time...loving crossfit.)

Charity-
800's outside in the rain
UA abmat SU's
17:38

20:19 (PR)

used treadmill
ghd back ext
anchored feet situps.

got 16:56 PRAm relitivey new to crossfit but am loving it!!

as rx'd: 18:23

PR by :27

cringing at what I must look like on that third run....

m/46/5'9"/175

27:06

First time for Michael. Lower back still recovering from deadlift strain a couple weeks ago. Oh well, my next Michael should be a much better time.

25:56

23:04

34/M/190/6'

Visiting parents, didn't have usual implements at my disposal, so used my 6-yr old son for #45 Good Mornings. Unachored situps.

14:25 pr

Theresa - as rx'd, 27:13 (improvement by 1:24!!)
Mark - Costa Rica WOD (?)

m/25/210/6'3"
29:51

47/M/5'9"/170

Started fast (for me anyway) on the first 800m. Unfortunately towards the end of the 800 I strained my right achilles (been working on POSE). Subsequent 800s were a limping jog as opposed to a run. Otherwise, felt pretty good.

25:10

POSE has been interesting. No more knee or lower back pain but now starting to have achilles problems. Time to look for some calf trigger points I think...

F/34/118

22:53

M/26/170
19:40
Wasted time between treadmill and where i did extensions. Treadmill at 9.5mph

Wod done as rxd
rd 1/8:54
rd 2/10:01
rd 3/9:04
Not the best time but working with a bad foot.

M/23/5'8"/160 lbs - Did 3 rounds of:

600 m run
15 back extentions
25 situps

Time: 13:47

3x
800m run
35 back extensions
35 sit-ups

Total 27:25
Splits
1 - 8:57
2 - 9:37
3 - 8:51

1:30 better than last time. I think I will go to doing this as prescribed when I get under 25 minutes.

19.00

feeling great!

23:51

m/24/6.1/198

As Rx'd

25:00

2 hour Krav Maga class

I'm a day behind... 25:00 as RX'd

7:49
8:30
8:41

18:49
Anchored situps arms at the chest

34/m/200

19:33 (beat last month's by 2.5 minutes)

23:29

26:57

First michael, situps are still the hardest.

m/160/5-8/35

29:30 for Michael.

16:27 ran on treadmill

Rx'd
22:47

M/30/5'9"/165

16:37

Slower than my last time by about a minute. Did back extensions on the floor.

As Rxd - 18:15

What a great experience I had at the level 1 cert. this past weekend at BGI. Thanks to all the trainers for making it so educational as well as enjoyable. Especially the bottom to bottom tabata squats. LOL!!! I couldn't wait to inflict my morning crew with that as an opener. Two of my morning girls have started kipping already from some of your tips that I showed them. Thank you all again for a wonderful time!

m/37/185
Still nursing a sprained ankle...Did it today

33:04 as Rx'ed

~ 800m run ~ outside on road with 25ft elevation change (>3:00 splits)
~ 50 situps ~ anchored, experimented with makeshift Abmat aka blanket
~ 50 Supermans ~ held top for 1/2 second each rep
____________________
8:13 Total

First time doing Michael, felt fairly strong overall but noticed situps slowing down by the end.

24 min physioball back ext. feet anchored situps.
Felt great!

m/18/160
35:15 as Rx'ed. first WOD completed as rx'ed

CFIT warmup x3 sans ghd

20:37
but misremembered the distance, rowed 500,400,400

really slow anyway. looks much easier than it is.

27m 6'5" 230#

Did Michael with GHD sit ups for the first time.

26.46

Just starting CF. First WOD

3 x
800 - treadmill
35 back extensions - not a exercise that I have been doing and first set kicked me.
50 sit up - military
26:01

40/M/153

Had to sub 1000m row in rounds 2 and 3, all treadmills were taken. Roman chair sits, back ext on 45 deg. bench.

33:13

As Rx'd
22:34

M/165/34

As Rx'd with good mornings @ 65# subbed for extensions.

24:25

Running in the 5 Fingers is feeling good!

20:49

23:12

23-226
wod as rx'd (GHD sit ups)
33:27

Modified and Scaled Michael

Ran 550 meters
50 sit-ups
50 Good Mornings

16:47 min

M/33/6'0"/218

No GHD so did Abmat sit-ups and hip extensions
With a continuously running clock
800m (treadmill, 9.5 mph)
run down 2 flights of stairs
Abmat sit-ups (50)
Hip extensions (50)
run up 2 flights of stairs
800m (treadmill, 9.5 mph)
run down 2 flights of stairs
Abmat sit-ups (50)
Hip extensions (50)
run up 2 flights of stairs
800m (treadmill, 9.0 mph)
run down 2 flights of stairs
Abmat sit-ups (50)
Hip extensions (50)

time = 19:50

19:38 as Rx'd

29:04, stopped clock to run stairs to gym.

20:58

as Rx

slowly getting better, more than a minute off last time

m/39/206/6ft

as rx'd 26:17.

40 mins....I suck!!

Three rounds for time of:

run 800 meters
35 back extensions
35 sit-ups

21:40 minutes

19.47 (pr) last time 20.55 as rx'd

John was 40.25

22:30

Compare to:
080723 - 21:45
080613 - 26:20
080109 - 23:21
071203 - 23:29
071117 - 24:41
071025 - 24:46 (Subbed 200 Double Unders for 800M)

First time for this one. 21:11.

19:48

treadmill cost time getting up to speed

M/34/6'0"/180

As Rx'd 20:02

Run 1050m/GHD BE/GHD SU

Wes:
m/26/68"/153
30:37

Tom:
37:30

Bad idea on 1050m instead of 700m.

T- 32:40

Worked on running form after watching the POSE video and noticed a much smoother run.

Three rounds for time of:
Run 800 meters
50 unweighted good mornings
50 unanchored Sit-ups

19:11

splits
3:15/3:05
3:14/3:10
3:14/3:11

23 seconds slower than last time, but more consistent. Much colder day.

wu: row 500m, jm
Sit ups with ab mat, back extensions on jumpbox wih abmat

800m: 5:50
su:2:00
be: 3:15
800m: 5:48
su: 1:36
be: 2:48
800m: 6:00
su: 2:00
be: 2:33

31:54

As rx'd 17:14

M/26/5'11/155
@ track so
Subbed in Supermans for BE

Round 1: 800m 2:31 SU/BE-2:17
Round 2: 800m 2:41 SU/BE-2:19
Round 3: 800m 2:37 SU/BE-1:54

14:20 PB by 3mins

September 16,2008 @ track
subbed supermans for back extentions
17:20 -
800s 2:55, 2:51, 2:41

July 26th, 2008, As rx'd 18:37mins

34/M/184

as rx'd

18:54

36:44

1-11:06 As Rx
2-11:53 goodmornings (wooden staff)
3-13:44 As Rx

m/55/195

25:52

32:49

21:00

"Swiss Family Michael"

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

26minutes
44yr/male/72"/190#

29:00

800 meters (ran at 6.8 mph on treadmill)
50 back extensions
30 GHD situps

18:54

About 2 mins faster than last time. Had one 800m run instead of two 400m's.

Also, have always done situps first for some reason. I think it made a difference on the runs.

24/m/245

as rx'd

22:11 (pr)

27:22
Skipped last 800 due to time and just getting back into running -- think my measured 800 was way too long
Abmat situps and supermans
at home and around the block
35m/170

M/31/6'2"/185

95lb good mornings for back ext
non-anchored situps

21:20

29:30

Time would have been a little faster...if not for having to use a treadmill (takes a few seconds to get it going and up to speed) and waiting for the GHD to do back extensions (the least used piece of equipment at the gym...but, of course, not today)....but not much faster.

12 treadmill
3918
2 min 2 sec better than last WOD

as rx'd

23:00

Did not time this...but the three .5 miles were run at 8.5/mph, 8.5/mph, 8.2/mph. first round was 50/50, next was 50/25-15-10, third was 30-20/20-10-10. Painful. Less than 20 minutes.

m/5'3"/160/28

as rxd

31 min

terrible day, I thought it was a rest day so I didn't do the wod in the morning, when I realized it was a wod day I had to go late, when the gym is packed, had to wait for back ext machine and of course had eaten too close to work out time and made a couple trips to the restroom, terrible.

Time 20min 30sec

Slightly quicker than last time but not by much.

Practised front squats and back squats.

Good Fun

M/39/5'6"/193

Shins still bugging me. This blows...

Subbed 800m rowing

32:05

Energy levels way low. Change of season? Election? Bug that's been going around? Dunno...

M/39/5'9"/165

26 min

M/36/5'6"/185

did a scaled down version

800m
30 back ext
20 ghd situps

20:11

Scaled to BrandX Puppy so I could fit it in during lunch
Puppies:

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

17:23.
Felt like sludge. Had to run 1mph slower than normal. I think I'm not eating enough.

M/48/153/1-1-06

limited time version
TM
L+R=1
Swiss ball

17:46 (may have shorted 3rd 800M, bad math, so can't' call this a PR)

Believe that L'il bingo and pals doing 1000M version tonight.

As Rx'd

31:24

"Michael"

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

Time: 27:27 last times 27:35 and 27:27. Once again short of PB by about a minute. Lost some time because of watch timer screwup and seat cushion for rower (towel) fell halfway off on last round. I kept going but was distraction. Persisting cost me temporay back discomfort (felt like an alien had taken up residence in my lower back), but went away in half hour.

My continued strategy was to be faster on the situps and BEs. Need to find a minute of savings next time.

M/35/172
Bozeman, MT

25:20

23:30 PR by 10 seconds

Run on TM at 9.8MPH

Age 52/BW 245# subbed 1000 meter rows for the runs (36:42).

M/29/6'3"/175

18:48

M/30/6'/215

17:29

As Rx'd 20:58
unanchored
roman chair...so not exactly as rx'd

M/36/145

@ home, runs on TM, BE as rxd, SU UA on garage floor,

21:37, felt like a PR, can't find my last post, must have forgot to do it...

Could only muster up 2 rounds

24:57

CFWU x3
Subbed good mornings for backextensions.
Michael as rx'd
34:42

f/23/5'4"/120lb.

M/31/5'4"/149lbs
As RX'd
23 minutes exactly.
Runs wiped me out. First round at 9.5mph, 2nd at 9, 3rd between 8 and 8.5. Legs didn't want to keep up today.

18:35... sit ups and back extensions on a swiss ball

M/25/5'8"/148

3 x CFWU
21:25 as Rx'd. My running was a little slower. Pizza & Greek salad caught up to me on 2nd run, and I just got over a stomach bug on Sunday. Pukie visited unannounced!

32/m/225/6ft

25:09

Beat last time by 5 minutes 10 seconds!!!

M/37/6'1"/185

Rx'd - 18:00

29 yom 225# 6'1"
forgot to start stopwatch
as rx'd - approx 22 min by gym clock

FROM OZ

as rx'd GHD everything

19min 32sec

47/m/175

22:35

28/m/5'11"/150

~27min - Day 2 of Crossfit

26:42

Managed to get through 2 35rep rounds + 1/2 mile run in roughly 28 minutes. Completely gassed out after third run.

2x 800m in VFFs

~3 each

WOD Michael
14.01 . slower than last time,didnae feel so good on the runs,back ext and s/ups,flew through,nae bother,got Tommy to do cft first time,he did 475k nae bother,rushed,last thing as gym was closing.

Modified "Michael", or "Mike on a bike" as I like to call it.

Subbed 1.3k bike ride for 800m run.

Time: 24:25

24min 14sec.

33:20

27/m/74kg

24:36

Subbed situps with roman chair leg lifts
Back extension machine on positive incline; think work done is still about the same

32/m/6'2"/205

Completed on the morning of 11/5.

21:46, 45 seconds slower than PR

All runs on treadmill at 9.0 mph.
First set of situps on Swiss ball, next 2 on floor (feet anchored for all 3 sets).
Back extensions done on 45 degree apparatus.

Phil 4:13

As rx'd: 18:30 (full situps, ankles secured)

I attended the lvl I cert in Vegas this past weekend and wanted to share a few thoughts.

First, I've been doing these workouts for 1.5 yrs and I should have attended a cert much earlier. It seems they are designed with the idea that you have little exposure to crossfit (which is not a bad thing at all). I've read so much I felt like I knew most of what they were talking about, I just needed the hands on portion to really square away my technique on the different movements.

Second, I would like to see better course material. The read-ahead that was sent was a great consolidation of the most pertinent journal articles, but I think something that followed the course syllabus directly and gave more room to take notes on each specific topic would be beneficial.

Third, the instructors were F'ing awesome. Incredibly knowledgeable, very professional and handled a large group of trainees well. I can't say enough good things about their knowledge and ability to train. Being able to associate a face and personality to a name (Adrain, Jolie, Spealer [forgive me if the names are misspelled]) is great; it makes the crossfit community seem that much more personal.

To the coaches: Thanks for kicking my butt... my legs are still sore today! Guess I need to squat more. You were great, hope to see you all again.

26/M/6'2"/200

GHD situps are the bane of my existence!

32:50

had the time of my life at the cert in west palm beach! was wicked awsome! the facility was outstanding! not some small box but a large beautiful well equipped facility! cant wait for the next cert in miami!

3 rds gd mrng.
crunch/situps/situps
37:10

Did this as rx'd following the previous days wo. I completed it in some time, not quite sure what though.

"Michael"
3 rounds:
run 800m
GM: 50
SU: 50 GHD-style on swiss ball

18:04
That's 3:18 faster than last time. This xfit stuff works.

27/m/242

30:23

m/22/5'7/170

Modified it a little
rowed 800m instead

Pretty satisfied with my results

17:48

3 rounds of:
Run 800 m
25 back extensions
25 sit-ups

23 minutes

About 30 minutes.

m/30/6/205

Subbed Supermans for Back Ext

8:37
9:14
9:02

26:54 Total

f/37

21:25 - 30 reps for back ext and sit-ups.
run on treadmill, extensions by rigging a stability ball and an incline sit-up bench, sit-ups on stability ball

31/m/145

19:54

pr 19:47

BW 170

Sub'd CF Dahlonega WOD-

5 rounds for time of:
225# DL - 15reps
400 meter run

Time as Rx'd - 16:52 (lower back very tight&sore)

M/29/195/6'

At a hotel gym, so no back extension machine- did supermans instead

22:00- not my best effort.

sub:
500m row
25 bk xt
25 sit up
12:00

As Rxd:

~24 min

24:00

subbed sit ups & supermans:

19.30 (PR)

m/41/205

18:29

19:54 (19:33 PR)

m/41/183

23:04

35 back extensions

the rest as rx'd

22:31

16:02

subbed supermans

33/M/175

20:52 as Rx'd

2:30 off PR

21m170
17:42, subbed supermans (supermen?) for BE and regular sit-ups for GHSU.
Shaved almost two minutes off my PR.

CFWUx3 (No SUs or BEs)
29:51

In Pasadena
Crossfit WU then

JAS
Ellipitcal 1/2 mile
35 situps / 35 Back ext x 3

FFC
as Rx'd
25 min

treadmill 8min/miles pace 2% grade
Next time GHSU?

M/49/185

As Rx'd with .5 mile run on teadmill at 1%

19:32

As Rx'd
800 meters
50 back ext
50 sit ups

43 min (no energy lately) at least I did it.

M/40/5'10"/177.5

Well, Michael kicked my ass something fierce. I've skipped it when it has come up before, because I knew it was going to be painful, but, man, I had no idea.

35:40

Ouch.

24m/5'9"/179

~27:00

did it on treadmill in gym with my super hot gf that is visiting!!! her first crossfit workout!!!

23/m/187

23:21

just under 3 minutes slower, but I also had to run all across the gym to do this, would have saved at least a minute.

17:10

(good morning sub for ext)

Not as Rx'd:
800 meters
50 good mornings
50 Abmat sit ups
21:23 PR
From garage with small hills

31yof/5'6"/126

25:19

34yom/170/6'0"

30:29 - worst time ever

Sub'ed back extensions with pushups.
25:00... bah

40/m/176cm/71kg

20:54

Regular Situps, feet anchored (4F-Circle)
Splits: 6:34, 7:02, 7:19

"Michael"

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

20:36
-------------------------------
Compare to 080916

21:07

m/36/6'4"/97kg

Pack:

21:07

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

first session after 1 week 'babymoon'

28:43

sub'd good mornings for the back extensions and did regular un-anchored sit-ups. Didn't have a GHD.

14:17mins

20:30 road runs to park+1 walkway. wu=9 min jog around meadows loop~1 mile.

wu=run 1 mile
800m=run to park plus next walkway

Last time:
sub stairs 4 min for each run 19 min
wu=30 min lvl 8 till peak post 2 min the lvl 10

37:15 2 rounds

29.55 -

4 seconds slower than last time! But just back into xfit after 2 weeks off due to neck injury and Montana trip.

17:53 Subbed superman's

CFWU
081110 - 21:13
080623 - 22:16
M/47/185#/72"

as rx'd: 27:03

local affiliate had their first CF Games on Saturday. completed three WODs before noon and think i am still feeling that a little bit...

will have to take it up a notch starting tomorrow!

22.29

half a life ago, I ran a 2 min 800m. My fastest today was 2.50. I feel humbled this morning!

as rx'd

19:12

18:05
(but took pit stop in middle)

17:50

33/M/201

18:57

M/27/208

19'05

Barely beat my PR time and I cut the situps and extensions in half.

M/35/168
23:55
ROUGH BACK CRAMPS

28/m/185

done at home w/ abmat and good mornings

19:49

Rx
20:01
m 44 5'9" 181 lb

44/m/165

25:14

8.8,8.8,8.9 on treadmill, ran faster, overall time slower, off PR 1 1/2 min.

as rx'd

30:23

GHD situps and back extensions - 32 degrees and 100% humidity

Did this after my grave yard shift. It's way slower than the times I've seen posted here.
800 on treadmill, extensions on a 45 degree extension, and sit up with a towel under my back (tried to sim the abmat effect). 42:56. yea, I need to set up everything closer, situps killed me, fatigued at 20 had to fight by 5's up. totally insane. When I was done I hit the time on the watch and the ego withered like a raisin. Got a long way to go.

Thanks to everyone at the LV cert. Knowing I'd been doing deadlifts wrong sucked. Definitely awesome to see the legends of the sport teaching you the movements. I loved seeing the Trainer workouts. It symbolized the effort of crossfit. Comraderie, and competition together. With the ultimate goal of improvement for all.

I was hungry for more sources, bibliography to read, more articles. Maybe a secure trainer forum to review standards or more videos on the Journal. Love Adrians over head series just out in the Journal.

The money I paid for the cert was worth it. I learned how to use my body and the progressions to help others. I met other enthusiasts like me and got help in following my dream for affiliating.

as rx'd: ran around block about 1200m, in reverse this time hill first. Did good mornings and situps. 28.57 (pr) over 3 min. better than last time.

18:59

Run 1: 4:07
Time 1: 4:07
Run 2: 4:10
Time 2: 5:23
Run 3: 4:14
Time 3: 4:07

Total: 26:07

145lbs/31yoa

did this a week or so ago as Rx'd on treadmill, with anchored AbMat sit-ups

19:54

Improved 4 seconds from previous but still 1:01 off PR. Gotta work on run or something.

145lbs/31yoa

did this a week or so ago as Rx'd on treadmill, with anchored AbMat sit-ups

19:54

Improved 4 seconds from previous but still 1:01 off PR. Gotta work on run or something.

22:50

rx'd
18:47
370m at coastal

Meyer-25:00
Godfrey- 23:15

CrossFit Warm-up minus sit-ups and hip extensions

Mabel with abmat sit-ups and good mornings with a dowel: 26:02

Chris doing 75 pound good mornings and knees to elbows for the abs. I figured it should be painful... 26:14 which is 3 minutes longer than my last but I included the knees to elbows and it brought the pain!!!!

00000000000000000000000
30/m/165/5'6"
27:15

24:46

East River Track, NYC

Waited for Wendy G. for at least 1:15 so I could be better. Tried to hold 90 Sec quarters. Harder than it used to be.

34/180?/5'10"

33/180/6

First-time.

As rx'd
Situps were heels together, which take quite a while to get through. Surprisingly no problem on the back extnsions. Maybe I'll try GHD situps next time, they look interesting.

Could have run a little faster.

28:11

as rx'd
24:36

M/38/184/5'7
1100 METER RUN
50 GHD
50 SIT-UPS

23:32

Made this up today

Decided to do the 800m run on the upstairs track, run down 3 flights, do back extensions and GHD SUs, and run back upstairs 3 flights per round.

31:53

Previous PR doing machine back extensions and regular situps all on same floor 21:30, so between the extra running up and down stairs and the GHD SUs, I added a hell of a lot of time! Abs are gonna be very sore tomorrow!

Take care!

28/M/205lbs

First week of Crossfit down and loving it!

As rx'd
27:15

Looking forward to tomorrow!

27:00 (PR)

Didn't do this one. Was in Las Vegas. Did not have a chance to make it up.

as rx'd, 27:04. 30 seconds slower than last time unfortunately, but coming off a bad cold and 7 days of eating like it was Christmas, I'm not that disappointed.

3 x 30 towel pullups
3 x 30 GHD situps
3 x 30 back extensions
3 x 100 single unders
3 x 800m 3:21/3:21/3:36

28:33

M 42/5'9" 157

37 minutes. Wow! that is what happens when you quit for a year

30-m-170

20:25

M/31/6'/178

21'08"

Ryan - 18:33
(m/30/185/75")

Gunnar - 16:21 pr

21 minutes or so DNF - Wall Ball, Burpee, Double Under

Compare to:
081018 - 13:26 (scaled 50% to 25 reps)
080720 - 47:29 (as rx'd)
080304 - 12:05 (scaled 50% to 25 reps)
080115 - 31:43 (as rx'd)
071118 - 26:51 (as rx'd)
070907 - 28:46 (as rx'd)

Just realized, I did the WOD wrong. Instead of regular sit-ups, I did GHD's.

Explains the extra 8 minutes!