First time with Mr. Michael as Rx'd.

Lower back is trashed from today's WOD.

Get some! Can't wait for tomorrow.

Missed today's WOD so I guess I am gonna have to do both tomorrow. I have a feeling it is gonna SUCK!!!

Well, Suck it up and drive on!!!!
Hooah!

not one of my favorites but it's a hero workout and i'll give all my best.....rip michael

It's been a while. Hopefully my calves have recovered fromcthe 10k a couple of weeks ago.

Question for you nutrition experts. I've given up on the diet drinks but many people in my family are still convinced that they are better than the real sugar filled versions. Quick question.

Do the artificial sweeteners in diet coke etc still cause insulin to spike and remain elevated for a period of time even though no real glucose is present? What of the sweeteners is the worst?

I've googled it a bit but cannot find a consistent answer.

Thanks.

Kevin

1st Time Mr. Michael too
and i have sore legs from the last back squats ,Didn't squat heavy for a while due to injured knee :( , hope it goes well this time
3,2,1 Go!!

Gonna be a great Sunday!

Thank goodness it's not 5 rounds. I don't think I could handle another 5 round 800m run lol.

Should be fun :)

#5
i guess no because this things are for diabetic ppl so they don't cause an insulin spike yet it is artificial and you need to decrease the artificial stuff in your diet and replace it with something natural and nutritious , why would you put extra unwanted chemicals into your body, my advice is to throw it out of your diet

Is it 50 Situps or 50 GHD situps? The video demo of Michael is 50 GHD situps.

CF Oakland has some freakin beasts! Go CF Oaktown!

#5 - I'd say any chemical is bad for your body. However, aspartame (the main artificial sweetener) would be the worst in my opinion.

Just cut it entirely out. No more problems.

As a runner I believe that this will be one of my favorites. I have been waiting for a work out that includes running again!

Last time I did horrible, 32:28.
Show this WOD whats up tomorrow, RIP Michael.

#5 drink water a galon some green tea but if you want something else drink diet soda 500 or 600 per day or even better just some days the worst?..mmmm..i can't tell there are many....try to keep the most natural as you can now if you are talking about pikes diet sodas can't reach a big pike a friend of mine is diabetic and diet sodas work good on him...that's the best test i ever see....bottom line keep the most natural as you can

Splenda's the least harmful,
doesn't ever get into the blood stream,
no chance to influence insulin. Aspartame's only a couple of amino
Acids but seems to cause some insulin response in
My subjective observation. Blackberry's great but suboptimal for typing
To comments. Paul

Why drink any soda at all? Why not just drink water? If you really crave that sweetness, throw some crystal lite in the jug.

you're right #17 but if you ever want something else you can take a little of soda or green tea splenda is good i love coffee every morning #17 human been need a break sometimes we are not perfect not a machine we have taste needs...3-2-1 go i insist nothing better than natural nothing better than water

21:50

subbed back extensions with good mornings

m/38/92kg/1.88

Question for the cf veterans...

I've been doing cf for about 2 1/2 weeks now and it has definetely made me sooo humble with the consistent beatings. But I'm still digging it!

Oh yea my question- Is there any rhyme or reason to the wod's order? Are they thought out in advance to systematically work the different body parts?

I mean absolutely no disrespect asking but I am very curious.

Thank you in advance!!!

this is my favorite hero workout. can't wait to get up and honor michael in the morning

Gotta give props to Oakland. Monsters!

Is this workout named after me? That is awesome!

hey do a lot of you guys do the crossfit endurance website as well???

HERO WORKOUT!!!!!!!!!!! WOOOOOOOOOO GET SOME!

#23

Do some research before you make disrespectful, stupid comments

awesome video, awesome song, awesome workout. Tomorrow's gonna be an awesome day.

#23

Not to dogpile on you, but that really was an idiotic comment.

All artificial sweetners are terrible for your body, if you want to have a good read try "Sweet Deception" by Dr. Mercola. Diet drinks trick the body into thinking you are feeding it food so the body gets confused when it tries to do it's thing and there are no calories to back it up. I used to love my lime diet coke once a day but have completely cut it out now for the last 3 months, it can be done! Do you all know what the scientists were doing when they discovered
artificial sweetners? They were trying to make insecticides....Yuck, okay off my high horse I go! Good luck anyway.

CFO breeds monsters. What a crew they have there! It'd be tough to take take the cup from them.

#23 - This is one of the Heroes workouts, which are listed in the FAQ in section 4.2.

Here's the info on Michael: "In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005."

Here's more information about him: http://www.navyseals.com/michael-m-mcgreevy-jr

Whenever there's a Hero workout posted, it is worth doing a little research on the person to whom it is dedicated. Each one has an amazing story; I am always inspired to reach much deeper than I usually do in my workouts, both to honor them and to give thanks for their sacrifices.

s'more #15...

your writing makes my head hurt. it's like I entered the head of someone who just drank a lot of coffee.

:)

I've never posted on xfit, but the nutrition talk perked my ears up. First off, if you crave sugar, you're addicted and/or dehydrated. Drink water. Stop eating sugar altogether and the craving will go away. The body is automatically addicted when it consumes it, due to sugars effects on metabolism. Too long to explain here.

Second, artificial sweeteners are undeniably detrimental to your health in ways too numerous and SERIOUS to detail in this post. For example, aspartame (the main chemical in nutra sweet - diet drinks, etc.) contains methanol, which converts to formaldehyde and then formic acid in the body. Seriously, do you want imbalming fluid running through your veins? SERIOUSLY? Repeated low doses are proven to cause a host of serious problems. Google it if you don't believe me: "aspartame methanol."

Nutrition is actually quite simple - if it's fake, it's bad. Period. If it requires technology to produce it, it's bad. Period. So, if you didn't get it directly off of a tree, bush, vine, etc., don't consume it.

I'm a competitive triathlete who took the diet, supplementation, and regimen advice of "experts" for years. Went to a natural doctor (naturopath) who took me off of: all supplements, wheat, gluten, sugar, fake sugar, processed foods, yeast, and dairy. In 3 weeks, I shaved 15 seconds of my mile pace and completed my next Olympic distance triathlon with a sub-6-minute mile pace. My recovery time is faster; I require less sleep; my mood is stable.

The moral of the story is that nutrition is simple. Keep it all natural. There is no such thing as a free lunch. Fake sugar may be calorie free, but it's not cancer free. It's actually quite logical when you think about it.

Day: 3
Date: 12/27/08
Weight: 229.0 lbs
Workout: Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Completed: Two rounds of
Run 800 meters
50 Back Extensions
50 Sit-ups
at 40 mins.

All I'm going to say about "Michael", is that is an unholy workout! Loved it though.

Time was 20:25 had to sub Elliptical for running, being that there is no working treadmill here, and I had no track for running on, c'est la vie.

Slainte all!

Oh yea, forgot to mention that I also subbed Good Mornings for Back Extensions

s'more

Is that English? Read it twice and don't understand a thing.

19:38

Subbed Treadmill

Normally I do this on a track, so each round I had to fiddle with the speed (which happens to be in KPH) until I figured out the pace I needed. I actually went faster each round in the run. Next time this comes around I'll know the pace to start at so my effort is higher at the beginning. Because of this I could have been much faster.

Subbed Good Mornings

Sea level PR on a track was the same time about 6 months ago, so I guess I'm in better shape.

M/44/6'3"/190# @ 6000' elevation

Boots & Utes
As RX'd
24:50, 10 mins faster than last

Subbed Good Mornings for back extensions.

Time: 31'00" on the dot.

This is the first time I've managed to finish "Michael".

F/33/63kg

24:45, great workout, Tikrit Iraq

19:09

Had to sub weighted Good Mornings (12kg kettle bell held behind neck) for back extensions.

Semper Fi!

M/32/73"/220lbs

M/25/165/5'10"
Subbed Good Mornings with 35lbs dumbell for back extensions... no breaks.
16:42

M/32/155/5´10"

Did 30 GHD-situps instead of 50 regular anchored situps, otherwise as rx´d. Time: 23:14.

M/29/5'9/190

as rx'ed, 24:26

re: artificial sweeteners.

I appreciate everyone's responce. I personally don't use them anymore b/c they are not natural and I've heard that they "trick" the body into wanting more food. Is this "trick" driven by an insulin responce is my main question.

I guess I am looking for more objective data.

Someone somewhere has had to have performed time/insulin or time/blood glucose graphs with using artificial sweeteners as a test subject.

I'd love to find a peer reviewed study or at least a paper showing what these sweeteners are doing to bodies on a cellular level.

CrossFit Nutritionalists in the house?

Back to google.....

Kevin

19:44

29:44

Back extensions were the limiting factors for me today. I'll have to work on my lower back.

"Sweet Poison" is another great book on the subject artificial sweetners.

Aspartame is a neurotoxin, do not let your loved ones consume it.

Dr.Bob

#48

The one time I was able to do this with the equipment to do legit back extensions added about 5 minutes to my overall time. All the other times I've done it is with good mornings at a track. Back extensions vice good mornings definitely change the dynamic of this workout.

m/31/165

21:00

i feel so slow running.

yesterday:

8 rounds plus 5 thrusters

16:58

I recently made some homemade rings for my garage so I could practice muscle ups. Unfortunatley, I still am unable to master even 1.
Regarding the wods I have been doing jumping muscle ups is this ok or should I be subbing 3-1 pullups and dips.
Any thoughts would be greatly appreciated

dt missoula mt

I can't get over some of the benchmark times listed over in Oakland. The big West Coast affiliates are flat out intimiating to some smaller boxes back East! Looks like a great atmosphere over there as well. Good luck with the training leading up to the games.

That being said, I wanted to discuss form. Can't tell all the criteria from the picture, but could the featured Deadlifter use a little more lumbar extension?

This question is not meant to nitpick, but as a trainer I'd like to know: taken alone, disregarding the context of the WOD, would you correct that Deadlift, or is it good to go?

stats from logsitall (look under activity="CrossFit Heroes")

Michael median (all): 22:24
Pace setter:
Maria Fisher - Wasatch CrossFit

Age groupings and further analysis on logsitall.com main page.

-bp

logsitall - 5,300 CrossFitters have logged 54,000 workouts from 200+ affiliates and 24 countries... and thanks for crossfit denmark - the site now runs in danish!

as rx'd, 18:57
not a PR, but close

M 50/5'9"/183
21:25
I LOVE CROSSFIT!
I can't believe how much faster and stronger I am getting with this 50 year old body. I did this WOD a minute and a half faster than last month. I would love to do crossfit everyday but to tell you the truth life gets in the way many days. Do what you can when you can and don't be intimidated by what others do, push yourself to the max! Take your ego out of it and do YOUR best.
Do you know what you get when you take the E out of ego?

3 2 1 GO!

21:25

m/42/202/5'11"

21:50 (6:22,7:11,8:17)

M/26/6'1''/210 (played college football at 300lbs)

Finished WOD in 19:05

Treadmill for 800 M runs

As Rx for back extensions and sit ups.

as rx'd 16:28
first time doing it with back ext. it added 1 min to my time.

M/39/6'3"/205
27:05
subbed 100 pushups and 30 good mornings for back extensions...rest as rx

14:59

I think #23 Michael Wilson was just making a little joke...there used to be a sense of humor on this thread.

#5 KLowe,

I can't speak to the insulin response of artificial sweeteners, but I can add a little to the many comments already posted about their other negative effects. If you're interested, you might check out the book "Excitotoxins: The Taste that Kills" by Russell L. Blaylock. The bottom line is that these sweeteners kill your brain cells. As far as brain health goes, sugar is actually better for you than the substitute.

Aspartame is the big bad sweetener in the room, but from what I understand Splenda (contrary to a couple other posts) is also an excitotoxin. If you absolutely HAVE to have a sugar substitute (although I can't think of why you would) then I would go with stevia. It is a natural sweetener, and although it has also had its share of controversy, from what we know now it appears to be safer. There's also this quote from wikipedia, "Other studies have shown stevia improves insulin sensitivity in rats and may even promote additional insulin production."

staying with my goal of strength metcon work, I did
10-9-8-7-6-5-4-3-2-1 of
225 # DL
24" box jump
pull up
18:24

20:31

800M row instead of run. Second week at CF and first time doing this workout!

F/28/5'4''

This is the second post to go along with the second WOD. I did complete the WOD, however my time was very poor. I am almost ashamed to post this 42:20 against all of the other great times. The positive is that I performed the WOD and my times and health will improve over time.

M/25/190

As rx'd

19:30-PR by 32 sec

Had to wait on back ext bench once

Sunday musings...

1) Christmas cookies are NOT Zone-friendly, with or without sugar. FitMom in CT, I feel your pain.

2) Planning in an uncertain time. Once upon a time my professional life was pretty tied up. Orderly. All my ducks in a row. Come to think of it, when all of my kids were still living at home there was seemingly more order to THAT chaos, too. I could look ahead secure in the knowledge that the calendar was pretty accurate; there were reliable expectations of what lay ahead. I could set a plan in motion and make arrangements well in advance. I could make reservations.

No more. It always seemed to me that the lives of others were more uncertain than mine. That they lived a little more on life's edge, That the calendar was not so much a planning tool as a rather slowly moving clock marking the passage of days rather than hours, and as useful for looking ahead as a clock. With no clear view of what lies even days ahead, and no accurate way to forecast something previously so certain as attending an annual convention, the most powerful certainty for me has become uncertainty. I am not alone.

No great thoughts on this one. No message or advice. Just a small lament, a little wistfulness and desire. I'd like to be able to make reservations again.

3) Certainty, death and dying. We know of these things here at Crossfit, but the version we are most familiar with here is the random, unexpected, often violent variety. A soldier, LEO, or firefighter is ambushed on the job and lost before their time. What I am thinking of here is a more normal, regular, expected version of death and dying, the version that applies to us as surely as the leaves falling in Autumn herald the coming Winter.

Clan Bingo went to a movie together last night, a sweet, inconsequential movie about a dog, about love and life and dying. The run-through theme is that dogs (and other pets) teach us about unconditional love, but they also teach us about death and dying. In particular they teach children about the certainty of death and dying.

Other, rather normal things also teach this lesson in more subtle ways. The first trip to overnight camp; off to college for the first time; the (first) move out of the home into an apartment. Each one a little lesson for the leaving and the left behind of the inevitability of a final departure. We found The Heir in our room late last night on the eve of his return to school after break, quietly crying while stroking his aging pup. Would he see her again? Would she still be here when he next returned? Was he looking ahead, just a little bit, to a time when we, his Mom and Dad, might also be gone, the first inkling of the REAL lesson Haddie was teaching?

A little of both, I think. Don't you?

I'll see you next week...

#32 you got me love coffee #37 so sorry i'm ecuadorian i'll try to write better...please be patience

1st official WOD...33:03
this has got to be one of the best, highly motivating communities I've ever encountered. If anyone wants to drop a box in the 28117, I'll most certianly become a devout member.
Thank God for CrossFit.

Nice to hear some Hip Hop watch out for Valley CF

F 44/5' 2"/ 155 lb

40"

ran/walked 800 m--
6:21
6:23
6:32

back ext as rx'd

situps

2 rounds of 30 full, plus 20 crunches
1 round of 20 full, plus 30 crunches

I think the running got to my quads, made the situps more difficult.

Wu- 3x's 15 squats, 13 jumping pu's, samsons

supermans instead of extentions.
31:27

CFWU X 3

Wod: 17:14 as rx'd. Pr by 1:22 with an extra 14lbs on my frame from last time.

Crossfit works!

Michael in 24:27, which is a 140 second PR for me.
SU's were done on GHD, then AbMat, then GHD w/ full ROM.

Recovery Week.

as rxd on sit-ups and run, but subbed 25# good mornings for back extensions
14:50

24:15

17:38 - 800 meter treadmill runs, "supermans" for the back extensions and 10# medicine ball unanchored, feet up Russian Twists for the situps.

Started the WOD with 5x2 wall slides to help open my shoulder, 5x10 strict no kip TSC pullups (the only kind of pullups that don't cause my shoulder pain) and 5 sets of L-sits done in sets of 60, 40, 30, 20 and 10 seconds. 30 seconds between each "round".

As RXd
23:34
I love hero workouts!
HOOAH!

20:53

34m/5'11"/165lbs

19:50 Rx

Another PR. Took 2:10 off of last time. I love this stuff.

As RX'd - 29:16.

14:59 PR

OMZeus! The same time as OPT! I'm confident to the point of certainty that my speedy/easy unanchored crossover situps and supermans weren't remotely as substantial as the ones OPT did. All the more surprising with too little sleep, too much bad food, and too much good alcohol. Dramatically lower heart rates from last time, avg 175, peak 185. On the cold, frosty track at Mission Viejo High School.

m/37/76/200

As Rx'd 23:30

Last time was 23:10 but not as rx'd (subbed rowing for running and GMs for BEs). So I'm happy to just about match that time.

As rx'd

22:35...pr by almost 4min..gotta love this stuff!!!!

38/m/145

16:00 as rx'd

24:00 as rx'd

M/32/170
Subbed the 800m run with 1K Row : 20m10s

This was my first time doing this WOD and I definitely underestimated it. Missed my goal of under 20:00 with 21:00 exactly - hopefully I'll get it next time around. Back extensions were suprisingly difficult.

21/m/69"/165#

#20

Does anybody know the answer??

M 42, 168

As rx'd 18:12 Pr

as rx'd 26:41

34.14 as rx'd
damn it was strange to get a sore lower back from doing back extension?? 1st time to might michael and hope next time to be better

33/F/5'10"/152

Too much drinkin' and bad eatin' lately. Raining pretty hard when I went to work out, so opted for an HQ WOD from back in August:

3 Rounds:
50 Double Unders (must work on my weaknesses!)
50 Hip Extensions
50 GHD Sit-ups
17:24 (PR)

Did the pack workout (800m, 35 extensions, 35 situps) in 25:23. Just started cross fit 4 days ago so hopefully I'll do better next time michael comes up!

M 23 155lb

22/M/5'10"/160

32:14 - Substituted Supermen for Back extensions, otherwise as rx'd.

25/m/5'11"/200
25:47
Runs on gravel/hills
First time doing real back extensions (thought I was but I was doing Hip extensions) which seems way harder on my back. Also did ABMAT situps.

If I wanted to sub back extensions with good mornings how much weight should I use?

last time:

bw 165
15:33
treadmill @ 10.5

this time:
bw 165

3 rounds
deadlift 225 x 10
24" box jumps x 25

5:38

151 5'7.5" 33 yom

@7:30am 30 min after waking

as rx'd: 17:31- pr by 1:16

Time: 19:33 (PR by 11 secs)

2325

your trun

47m/5'11"/190lbs

Sub'd 35 lb kettlebell good mornings for back extensions. Had an extra 400 M and 3 flights of stairs in there.

Time 45:45

Pretty lame time, but hey it was my second WOD ever. At least I finished. I will be back for more!

TD 13

Modified "Michael"

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

Time: 29 min, 13 sec

Not a frequent poster, however:

"Michael": 23:50

previous on 11-3 was 26:00

Not a big runner so very happy

yesterdays: 65# Thrusters/Hang power clean/sumo dead lifts were 10 rds + 5 thrusters

should have gone heavier but opted for more speed as diet has not been the best.

Crossfit is amazing.

WOD DONE AS RXD
8:53
9:40
10:02
TIMES NOT GREAT BUT WORKING WITH A BAD KNEE TODAY.

M/180/22/5'10

Man, nephew messed up the stopwatch and was only timing my runs, didn't find out till after I finished the second run.

It was about 12 minutes for the last two rounds however.

35/M/78kg

17:08

M/25/5'10/155

as RX'd 26:25

my back is going to be killing me tomorrow...

29/m/5'11/207

27:36 rx

as rx'd

26:20

runs are half hills

m/31/230/69"

22:45 (PR by 5:52)

Last time I did GHD's instead of sit ups.

Run intervals, 8 sets of 3 min hard/ 3 min easy

I am getting antsy to get to the gym. The cross-country skiing, snowshoeing has been fun, but the gym being closed and no crossfit is driving me crazy. I suppose this is the "active recovery" I have needed, but craving the gym tomorrow!!
Erin

45/M/6'/180 IN L.A.

DID DIFFERENT WOD...

5 ROUNDS FOR TIME OF:

10-95 POUND OVERHEAD SQUATS BUTT TO D-BALL
20 PUSH-UPS CHEST TO FLOOR
30 SIT-UPS UNANCHORED

TIME: 11:03

LIKE A ROCK

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

45/76"/192

CFWUx3x15 (ex situps)

subbed 50 DU's for 800-meter runs
subbed unweighted good mornings for back extensions

5:34/7:01/6:50 = total 19:26

1611 total time. did sit ups on the ground usmc style( is that right or are they ghd situps) also did goodmornings( no ghd at home) used 45 lb bar( what is the suggested weight for subbing godd mornings, it felt light)

1611 total time. did sit ups on the ground usmc style( is that right or are they ghd situps) also did goodmornings( no ghd at home) used 45 lb bar( what is the suggested weight for subbing godd mornings, it felt light)

34/m/165/71”

As Rx'ed:

21:52

Round 1 - 6:48
Round 2 - 7:15
Round 3 - 7:49

30/m/198

25:15

ghd's only to parallel.

21:49 as Rx'd

Navy Seal inspired workouts are the best. You guys are the baddest mutha's out there. Go get'em.

31/M/190

as rx'd

22:00 exactly

24/m/250

as rx'd

20:25 (pr)

F/45/5'2"/126

.5 mile treadmill run
40 Back Extensions (last time 25 - working up to 50)
50 Janda Sit-ups

21:35

24:44

Waited for Wendy G for at least 1:15.

Tried to hold 90 sec 1/4s. Harder than it used to be

35/M/180?/5'10"

38/M/180

19:49

20:13.

M/25/162

As Rx'd:

15:52

Day 2 of crossfit...

.5 mile treadmill
50 back ext
50 situps

33:03, and it hurt! Feel sad looking at times less than 20!!!

m/29/5'11"/184

As Rx'd

20:46 PR (Last time was 22:06)

Lower left back feel tight and hurting after the first round. Did the sit-ups all unbroken.

Whoa...when did Sevan put a beard on?

25:12

m/23/5'11/190
28:19

warm up 100 d.u
50 burpee pull ups

19:21 - about a minute slower than last time.

My low back was borderline cramping up after the first round so my run splits and back extensions were much slower today. Kinda disappointed - been feeling pretty crappy in the WODs lately...

32/F/148

as rx'd

22:49

Not bad for a 'first-timer' to Michael.

(F/31/128/6')

16:25 (PR by 53 seconds)

Runs up and down driveway. Back-extensions on GHD, anchored sit-ups with abmat. The 800's hurt today, my legs are sore, and like most of you, I too have been eating, and drinking like a glutton.

BW 174

as rx'd

15:54

Runs were a little cold but didn't feel too bad, back extensions fried me today

29 minutes

as RX'd 23:54

33/m/165

25:00 as rx'd

sit ups slowed me down

M/15/5'10"/135

24:09 as rx'd

'nother roll yer own today.

5 rds
5 135# Thrusters
20 pushups
13:28

this was probably a mistake. I really had no idea how these two exercises don't play nice together. Turned into front squats & jerks pretty quickly. 2nd round of pushups - fell off the cliff. no more than 4 at a time (if that) from there out. Locking out the jerk got really hard in the 3rd rd. Lost control of the freaking bar overhead & bashed my shin as it bounced into me.

Jeff #20 and #92-

At the Level I cert they talk about programming...not just within individual workouts, but within 3 day cycles and from cycle to cycle. Short answer is that there is a lot of thought and long-term planning going into the madness, however random it may seem.

I wouldn't say it's necessarily about hitting "different body parts" since that seems to carry the same connotation as the standard bodybuilding-style splits, but it's about promoting the strongest neuromuscular/endocrinal/hormonal responses in order to get the best results.

But the CFHQ types made sure to point out that they're not the only ones with good ideas, and that if particular CF affiliates have disproportionately good showings at the CF Games, for instance, that CFHQ would be interested in checking out their programming to see exactly what they're doing.

33/F/128

25:53.... PR!!!

Previous times, 28:00, 29:00 with substitues, 31:30, 35:00 with substitutes....First time I did this WOD it took me 38~ish minutes!!!

Started CF in April 08 and can't believe the results~

This is my first post ever and second month of CrossFit...I'm still learning all the moves but I love it.

I guess you could say my warm-up was a mile sprint because I didn't plan on the WOD until it started raining and ruined my mile repeats.

Used the treadmill and waited for/adjusted back extension equip during second and third round.

Oh well 24:02 for my first Michael, as Rx'd!

30/m/5'11"/200

As Rx'd
19:48 (PR) previous PR was 21:05

Did runs on a treadmill and GHD situps. I think next time I will try anchored situps instead to see how much it improves my time.

Whoa! What happened to Sevan?! Spending so much time on the movie that there's none left to shave.

I got 5 on it used to be one of my favorite songs.

Went out for a run today - was set on at least 15 minutes. I ended up getting lost in my own neighborhood. So I probably ran more than I wanted to but I walked and sprinted once I realized I was lost.

Did 150 ab mat sit ups and 150 40# DB straight leg deadlifts.

27/M/170/60". big runner

Might have been faster ran 4 miles to warm up before.

19:20 as Rxed

22/M/190/5'11"

17m50s as rx'd

Subbed treadmill - 800m = 0.47 mi @ level 9.5/8.4/8.4

Epic back workout!!!

24min.

800m on treadmill: 15km/h +2% incline

Subbed 1000m row for 800m runs. Time includes globo gym navigation and wait times between exercises.

Three rounds for time of:
Row 1000 meters
50 Back Extensions - arms fully extended
50 Sit-ups

33:27

my running shoes are trash so i decide to try the 300...it's hard... My time was 15:17 au au au....but i use 40 pounds dumbell...greatings to all crossfiters...3-2-1 VAMOS!!!!

my running shoes are trash so i decide to try the 300...it's hard... My time was 15:17 au au au....but i use 40 pounds dumbell...greatings to all crossfiters...3-2-1 VAMOS!!!!

Thank you for the answer E (#144)

I kinda figured that was the case but as my muscles are screaming obsenities at me I wasn't sure. I live near Philly, PA and will definetely catch the next level 1 cert that comes around.

It seems that the nutrition certs don't come around here.

Rock on CF!

37M/5'10"/167#

Warm-up: 3:03 row (710m); CFWU 3x12.

As Rx: 17:36.

Cool-down: some light walking outside.

Off PR by 23 seconds. Outside runs; bent-knee anchored sit-ups. 37F (27F wind chill). Very windy. Runs were a little slow today.

M/47/5'9"/1767

As Rx'd

23:10

18:00 (PR)

Feet anchored, back extensions on swiss ball

29:20 as RX'd

ok, so I'd like to learn more about the zone diet. is there a great resource out there for it, or should I just check out the book and or web site?

48/male/6'/205 week 8 of CF

very sore and sluggish from yesterday's WOD...lumbars especially fried so I "backed" off a bit today (pun intended)for recovery purposes.

As rx'd but only 1.5 rounds in 14:24

Good news is I am getting better at the back exts.

First time doing Michael scaled down 600m 25 25 19:43

Random question... Does anyone know the name of the song from the video where OPT does Helen sub 7:00?

I'd really like to learn more about the zone diet, especially if it can be beneficial to me. Is there a specific resource out there that anyone would reccomend, or should I just check out the book/website?

52/male/5'9"/206 1st week CF

M/6'1"/197/47/mile high

as rx'd 26:35 first time

30/f/115

16:40

hip extensions
decline sit-ups

22min and change...had to use the clock on the wall today.

21.59 in honour of a fellow warrior, RIP

F/5'4"/147 yuck/38

SS-
Squats- warmup, then 115x3x5. Second set had me panting!
Bench Press- warmup, then 95x3x5! I'm almost benching 100!
Deadlift- warmup, then 140x1x5. Not too hard at all. Little bit of panting.

Then-
Buttercup Michael
3 Rounds of
Run 400m
10 back extensions (subbed supermans)
20 situps (with stability disk)
9:03.

20:21

Time: 30 min, sprints way too slow (4-5.5 min!)

M/24/5'6/160#

First time

As rx'd

18:17

Looking forward to tomorrow!

BC #159 and 163--

If you want to buy the Zone books there's several good ones out there--Enter the Zone and Top 100 Zone Foods are good starts.

Or you can get started for free by checking out CF Journal #21 (go to Nutrition under the CF FAQ) or by going to zonediet.com or drsears.com. All you really need is an idea of how many blocks a day you should be eating (FYI the body fat and block calculator on zonediet.com tend to overestimate what your requirements are) then take a look at a block chart to tell you how much of what foods will add up to meet your needs.

As for wondering if it will be beneficial...if you consider burning fat, building muscle, more energy, sleeping better, and making huge improvements in your WODs to be benefits, then the answer is yes. I had no idea how much of an effect nutrition could have until I got started with the Zone.

Hope that helps.

800's on track.
mods: sit-ups done on the ground "GHD"-style (unanchored, straight-leg, overhead reach to toe-touch); did supermans w/ 1 sec pause/per rep

20:23

23:50 35 reps each

Three rounds for time of:

800 Meter run
50 Supermans
50 Sit- ups

Time: 27:45

> Someone somewhere has had to have performed
> time/insulin or time/blood glucose graphs with
> using artificial sweeteners as a test subject.

There have been many studies that attempt to get at this. The ones that actually stand up to scrutiny tend to show that none of the artificial sweeteners have much of an effect on insulin levels.

> I'd love to find a peer reviewed study or at
> least a paper showing what these sweeteners are
> doing to bodies on a cellular level.

Google Scholar is your friend. Start digging. Keep an eye out for studies that only involve a few people or have flawed methodologies. Despite the legions of people that have investigated this topic, aspartame shows up as not being harmful. Same with sucralose. To those that say these sweeteners are carcinogens or neurotoxins, I say show me the bodies. Why aren't people keeling over in the streets as a result of their intake of these products? Probably because they just aren't that bad for you. Some people may be more sensitive than others to these, but some people are so allergic to peanuts that they can die from eating them. Are peanuts harmful? They definitely kill some people.

So, I am not recommending that people consume artificial sweeteners. I think they taste awful. They also tend to be found in foods that have little or no nutritional value. I agree with many of the ideas that the Paleo cats espouse: eat simple, whole foods. However, I get off the train when people say these chemicals are seriously toxic. The data do not support that hypothesis. You wanna know what's toxic? Breathing gasoline and diesel fumes from automobiles. Wanna take in a healthy dose of a known carcinogen (benzene)? Inhale while you put some gas in your car. Artificial sweeteners just don't compare to real toxins.

M/39/175

Did yesterday's workout before today's

9 rounds

24:15 for today's

I hope everbody had a great Christmas!

First Michael:

25:34 as rx'd.

26:01

couldn't find my last time, but I'm sure I did this WOD before...

CFWUx3

"Michael" 15:15 (PR)

ran outside
abmat anchored sit ups
superman sub..GHD due into garage this week! :)

As Rx'd: 21:29

didn't warm-up, treadmill, sit-ups without foot anchor (ended up sliding all over the floor). Do runs beginning at 8.5 next time and push for 9

My lower back is saying hi

CFWU x3

WOD
:20::04

KBL Workout

Slower then last time. Good to be able to do a WOD for once instead of a group PT.

Nice work mom...

Get some, Go again!

3 rounds:

800 meter run
50 good mornings (unweighted)
50 sit ups

(knees gave up on last 400, had to walk)

24.09

Subbed 2 1/2 hour mountain hike (not counting a lunch break) w/3 grandsons, wife and "killer dog".

#159 I went online and printed the food blocks/weight/measurement. Did some reading from the site as well and skipped over various parts of the book.

First week was the hardest with~patience, planning, discipline with "WAM"ing (weigh and measure). I zoned HARD CORE for 3 weeks before my first cheat day. I now do 3 cheat meals per week instead of a cheat day.

I have been zoning since June 23, 2008 and I swear after 2 days of entertaining family and a couple of Christmas parties throughout the month, my body is in revolt mode...it is just CRAVING it's "normal" regulated and balanced eating! I view zoning as a lifestyle change not a diet.

#130 gene come on man don't feel sad just give your best every day never give up your times will be better you have to trust in crossfit and trust in you...3-2-1 VAMOS!!!

21:17
subbed good mornings with ~15lb rock for back ext. Ran on track outside with gusts up to 35mph.

1st time doing the Michael workout. I read the story about his heroism in action. Truly moving stories behind these names.

3 rds:
800 Meter run
50 Supermans
50 Sit- ups

Time: 21:50

Day behind. Ystd WOD, 65#, 8 rounds.

Sub. back extenisions for good mornings 45lbs @50 reps

everything else as Rx'd...32:59

TomC #177, the lonely voice of reason, crying out in the wilderness of nutritional voodoo and "religion".

+1 to Tom C from bingo

22:40 last 400 meters ea. run uphill
ab mat situps
m/33/ 186lbs

not as rxed subbed good mornings for back extensions, and anchored sit ups for ghd situps.

15:19 pr

51/M/145

20:55

Subbed GM's with 45-lb bar for back extensions. PR by about a minute. 20 minutes is within reach. All I have to do is avoid letting down on 2nd round and push a little bit harder on sit-ups.

19:10

21 / m / 200#

18:40

23:56

Is it Rx'ed if you do the back extensions using a machine that is angled at 45 degrees--as opposed to the one in the video that is horizontal to the ground?

I have never used one that is horizontal to the ground like that, so I don't know if its harder or the same as the kind that are at a 45 degree angle to the ground.

M/39/5'7"/180

WOD as rx'd
00:25:04

M/24/158/5'7"

Subbed Rowing 1000m for running (injured ankle)
Otherwise as Rx'd

Time: 33:14

Did pack version in 22 minutes.

M/22/165

1st time Michael:

20:15

Missed yesterdays WOD as previously posted so I decided to do Michael and yesterdays today with a 15 minute break in between.

Michael
Justin and Chris 16:07 (truth be told Chris probably finished at about 16:00 even but I had the watch and wasn't about to stop on my sit ups)

Yesterday's WOD after previously mentioned 15 min. rest...
Justin 8 rounds + 5 thrusters + 7 cleans + 3 SDHP

Chris killed it with 12 complete rounds.

All WOD's were as rx'd.
I have decided that I need a faster treadmill.... the ones at GloboGym max at 10 mph and that is no where near fast enough for 800m runs. Looking forward to tomorrow.
Hooah!

26:40
first time doing michael, i'll be feeling it tomorrow

31:10

36/m/178/5'6"

31:10

32:09

round 1: 50 knees to elbows
round 2: 50 ghd situps
round 3: 50 abmat situps (unanchored)

Much slower than summer Michael at HS track (about 10 1/2 minutes slower!)

Lost about 2 minutes per round transitioning from inside to outside: take ice spikes off, take of balaclava, take off outer wear; then reverse procedure on way out...)

Good WOD however, one of my favorites.

RIP Michael.

F/20/5'7"/160

Modified Michael (and 2nd WOD)
3 rounds:
1 km run (1st round-run, 2nd/3rd round- about 50/50 split running and walking. Nursing peritendinitis in my Achilles for the 10th month now. Just starting to run again.)
25 supermans
25 sit ups

Embarrassed to report a time of 30:44.

I HAVE MANAGED TO GAIN ANOTHER 7 POUNDS FROM CROSSFIT. WTF.
34:40
i also hate running
thanks for the taxing workouts though coach

33/M/6'00"/185 (Holidays! Blech!)

Michael (GHD Sit-Ups for all 150)

32:40

Dan D.

First workout back following Level 1 certification in charlotte a week ago (just now recovered!). Add to that the past week of merry making and less than optimal nutrition and you can be sure this wasn't going to be pleasant.

I was joined by my wife Sarah for the workout today, she is also newly CrossFit certified and this is her first time hitting the main site WOD. Oh yeah our 3 year old son Brayden was also in attendance, he cost me at least a minute on my time when I had to take leave to stop him from destroying my gym!

Ross - m/29/5'9"/165#
Sarah - f/24/5'6"/135#

"Michael"
3 rounds for time of:

-800m Run (treadmill, not ideal I know, but no other choice today as Bray was with us)
-50x Back Extensions (no GHD so did them lying prone off the end of a flat bench with feet hooked underneath. Range of motion was elbows to floor and slightly about parallel at the top)
-50x Sit-Ups

Ross - as rx'd - 19:15
Sarah - 18:24 (scaled the run to 400m because of knee issues)

thank you to the 2 of you who coached me to put the damn cookies and fork down in yesterday's comments!

And, C. Malz....it is NOT cake time anymore! Your b'day in February can be CAKE TIME! :)

m/5'10/185

did not do back exts due to no machine

3 rounds of:
run 800 m
50 unanchored situps

14:30

M/40/6'0"/155

as rx'd

22:56

approx 1:30 better than last time. PR remains 21:30

20:20 w/ 45 lbs good mornings

23:54

8 laps around gym per 800meters

as rx'ed
21:26

22 / M / 5'9" / 126lb

Scaled to Pack intensity:
3 rounds
800m Run
35 Back extensions
35 Sit-ups

36:18

My back was so tight when I was done, I felt like I was going to bend over backwards and become a human rainbow.

36:48
previous 45:00

M/39/150

19:55 sub gm

m/34/5'8/150

Micheal as rx 18:23

Lower back kept cramping up made the runs in rds 2 & 3 difficult. All and all happy with my results.

"Nothing Without Work"

R'xd
24:15

Bwt: 139

As Rx'd

15:31

Whew, haven't done this one in a while. Back and legs got tight on those runs

as rx'ed with anchored sit-ups

23:41 PR

i thought three rest days in the last four days would've helped me with my time. wasn't the case.. looks like my first sub 20 michael will wait until next time.

M/43/6'0"/175+ with holiday meals
21:15
two minutes faster than previous attempt. Still slowed down by having to restart rowing machine each round. Substituted rowing for the running. Substituted supermans for back extensions

Michael
18:39

I was trying to break 20 mins but only came really close...!!!!!
As Rx
20:05

185/M/25

26:45

17 sec. shy of pr

Michael

Scaled to Pack:
3 Rnds
800M
35 situps
35 back extensions

22:13

About Rx'd
3 rounds:
Treadmill 0.5 miles
50 Back Extensions
50 Situps

18:36
Did 2 miles with IBA and dropped it for the last mile to work on form running, then did some burpee pullups, overhead squat, and back squat (all 5x5)

just did yesterdays workout; my grip is fried and i feel like that's what held me back from doing better. can anybody help me out: what can i do to improve my grip strength besides just continuing with the wods and maybe doing some extra pullups on the side?

21:39, PR is 20:35

did michael with treadmill and used Swiss ball as ghd. Time was 21:33. (PR)

20.59, w GHD hip ext, abmat su. Good progress, and I think a PR w GHD hip ext. Paul

m/30/6/200

Subbed Good Mornings for back extensions.

24:30.

2:24 faster than last time and a PR. Subbed Supermans last time, which may have taken a little longer.

Last day of rest week! Back at it tomorrow!

Feeling a little better. Been sick for about a week...

"Michael"

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

3x
.5 miles on treadmill @ 6 degrees, 9.0, 7.0 7.0
50 reps "lower back machine" 125lbs.
50 situps, feet anchored.

26:06

M/40y/5'8"/160#/CF since 2008-11-23

"Michael": 3 rounds for time: Run 800 m, Back Extensions 50x, Sit Ups 50x. Subbed Supermans for Back Extensions.

30 min.

Ran in "typical" Chicago winter weather: 28 F and windy. Only a few ice patches left after the recent rain.

Last time we did 800 m sprints, my times were around 4:00, so I paced myself to finish at around 4:30.

treadmill-- 28:54 (pr)

treadmill--28:54 (pr)

M/26/5'11"/180
29:29 As RX'd. This was the Toughest one Ive done yet for some reason. Ive been doing crossfit for three weeks now, and today my legs felt like bricks, and my core like mashed potatoes. A little scared a "lady" might becoming tommorow.

29/m/203

25:34

Due to the long times, I suspect the runs were approximately 900m, though perhaps my eight weeks of SS has left me fat and slow. Sit-ups performed on abmat.

As Rx'd
16:53

21/M/6'/175

40/m/6'/192
21:24

As Rx'd

15:47

M/28/5'10'/165

Love the Hero W.O.D.'s. Thanks Coach for helping me appreciate our Soliers defending our freedoms. Thank You all Military Personell.

M/28/165/5'8"
As Rx'd 22:16

First time on Michael.

21:29
subbed Supermans for back extensions.

M/35/5'7"/136

upper abs still quite sore from Angie, but felt really good. Had to use treadmill for run and definitely slowed me down with the switching.

m/ 26/ 6'2"/ 205

Went snowboarding in the Poconos all day instead. Beautiful day!

polynikes #162--

It's a mash-up of timbaland's "the way I are" and lynyrd skynyrd. google it, it may come up.

great song.

M 32/5'7"/180

Subbed treadmill, subbed supermans for back extensions.

25:17

Should go faster on the treadmill next time. Only went 8mph, and it wasn't as tough as the last time I did Michael outside.

R.I.P. Hero.

Janet f/49 exercise ball for both back and sit-ups
21:17

Scott m/48 ghd for back and ex-ball for sit-ups
20:45

#177 TomC,

> To those that say these sweeteners are carcinogens or neurotoxins, I
> say show me the bodies. Why aren't people keeling over in the
> streets as a result of their intake of these products?

For the carcinogen question, there are thousands of cancer deaths that
could be the dead bodies you're looking for. If you're looking for
autopsies that say "cause of death conclusively linked to aspartame
consumption", you won't find them because the complexity of biological
systems and the number of variables involved are so large that it's
virtually impossible to prove (in the mathematical sense) anything.

For the neurotoxin question, your argument is a straw man. Claiming
these chemicals are toxic and should be avoided is not the same as
claiming that they cause deaths. The absence of deaths does not
equate to innocence.

> Wanna take in a healthy dose of a known carcinogen (benzene)? Inhale
> while you put some gas in your car. Artificial sweeteners just don't
> compare to real toxins.

This is a false dilemma. Want to take in a healthy dose of a known
toxin? Inhale some sarin gas. Inhaling while you put some gas in
your car just doesn't compare to the real toxins.

#192 bingo,

These logical fallacies a breath of fresh air? I should hope not.
The core argument here seems to be which side bears the burden of
proof. Due to the complexity of the systems involved conclusive proof
is either impossible or will be a long time in coming. It appears
that you and TomC think the burden of proof falls on the
anti-artificial-sweetener camp. I however would rather be safe than
sorry. There's more than enough evidence to justify caution
concerning these sweeteners. Avoiding the sweeteners is not hard and
it agrees nicely with the Paleo thinking that is well-accepted here.

I've kept myself to a logical treatment of these issues. I have
plenty of material for a more substantive treatment, but I think in
this forum it would just degenerate into a "my paper is better than
yours" dirt throwing contest that will accomplish nothing. I'd be
glad to continue the discussion elsewhere.

44/6'1"/191

was a real nice day and i wanted to get outside so i did a 5k instead. on a track.

21:55 pr

i've done michael a lot lately. last 3 times have been 17:29, 17:22 and 17:11 pr.

25:40

32:30 - Back extension are still not good.
Sub 5 min row for 800 (bum knee). Looking at it, even thought I pushed pretty hard for the row, I probably should have gone for a distance.

Any good conversion formula for run v. row time or distance?

m/24/5'6"/160

as rx: may have underestimated the run distance...
still at home for Christmas.
16:35

21:45

As rx'd. 20:05, think that was 2 min quicker than last attempt but can't quite remember.

subbed 1000 meter row, foot is sore.

29:10

39/m/190
sub 45lb goodmornings 4 back ext
indoors/treadmill

pr 18:07

M/34/6'2"/190

20:33 as Rx'd (third time on Michael, 30 min first time, 24:58 second time). Tried for sub 20 but missed. The other helpful thing was that I could leave the treadmill at 8.5 mph between the second and third set, eliminating the startup time from the first to second set. Treadmill at 8.5 for each set.

26.53
as Rxed

GHD Sit Up
GHD Hip ext

Thanks Drew.

Bellgrove run (~0.7mi) and 50 pushups in place of BEs.
22:36

m/22/5'10"/189

started with 50 back extensions, but dropped down to 35 each (brandx scaling) because the situps were not feeling right

36 min

29:06
Garage

34/M/190/6'

16:29

23:35 with 45 reps, anchored situps

First CrossFit done at CrossFit Homewood (Birmingham, AL).....sweeeet garage gym with some real firebreathers competing for space on the leaderboard.

I got a 4th at 19:04

My back still has not "let go" yet

Did stake my claim as a first on the leaderboard on the 500m row after "Michael"
1:25.5

M 43/5'8"/157#
As Rx'd
17:30

My 14 yo son and his buddy finished 17:57. The old man rules. Hooah!

What a moron, first time with Michael and boneheaded 5 rounds instead of 3.
Time was 45 min 47 sec. hopefully next time I will pay more attention. Tommorow looks to be great, WOD in the AM and CF Endurance in the PM

BMI contest at our gym from Jan 5-Mar 30. With CF I am sure to have a leg up on the competition, my goal is to win

#256 Dieemax: It really depends on your own ability rowing vs running, and thus on trial. If you know a good "typical" 800m time for yourself, do a row for that time to check distance. Then use that as your benchmark. If you read through this and prior Michael posts, you'll see anywhere from 750m-1k rowing as a sub for the 800m run.

m/29/5'8/156

Michael as Rx'd
20:18

M/33/70"/170

21:47

subbed supermans for back extensions.

M50/197#

Warmup: CFWU + 2 minutes jumprope

WOD: 25:44 as rx'd

800M (.5 miles) splits: 3:29/3:29/3:14

Warmdown: OHS practice + 4 minutes jumprope + 40 consecutive double unders + Swam 300M.

Notes: Performed at LAF. Ran .5 miles on treadmill instead of 800M. Let it spool up to 4 MPH before clock/odometer started then ran at 8.5 to 10.0 MPH. 45-60 sec transition time getting from treadmile to back ext. station and another 60-75 sec to get from situps to treadmill.

17:26 as rx'd (PR)

* all exercises unbroken
* vibram five finger

20:12

1k row for 800m run

> Want to take in a healthy dose of a known
> toxin? Inhale some sarin gas. Inhaling while you
> put some gas in your car just doesn't compare to
> the real toxins.

You are far less likely to encounter sarin gas in your lifetime than you are gasoline fumes. You and I are frequently exposed to benzene in automotive settings. Some things are worth worrying about. Some are not. Artificial sweeteners rank pretty low on the list.

> For the carcinogen question, there are thousands
> of cancer deaths that could be the dead bodies
> you're looking for.

Proving that something causes cancer is neither cheap nor easy, but that does not mean it cannot be done. In the multiple animal studies that have been run where the animals were fed enormous amounts of aspartame, you would think that some hint of carcinogenicity would have been detected. Thus far, it has not been. By the same token, neurotoxicity can be tested. Once again, the neurotoxicity of aspartame has never been shown in any study that holds up to scrutiny.

> It appears that you and TomC think the burden
> of proof falls on the anti-artificial-sweetener
> camp.

Those that make claims about something should be able to point to some evidence to back up those claims. Yes, I would argue that those who say aspartame causes cancer should be able to point to research that shows as much. This subject has been pretty exhaustively studied. The data just aren't there. If it were, I would change my tune. I promise.

To come back around to one of my earlier points, we know benzene causes cancer. Avoiding it is wise. Aspartame does not, as far as we can tell, cause cancer. Avoiding it is a personal choice, but such a decision is unlikely to prevent cancer or neurological damage.

Lastly, I am not arguing that anyone should be consuming artificial sweeteners. I think there are good arguments to stay away from them. Those arguments just do not include cancer or neurotoxicity.

m27/6'/222

CFWU

25:42 as rx'd

It was rough, barely finished. Feeling out of it.

this one just killed me for some reason...

as rx'd 44 mins

m/15/5'3"/115

First crossfit out of weight training class

24:22

I also had to run up the stairs from my treadmill two floors so my dad could hold my legs for back exstentions

CFWu x3

3 x
4.5 laps PAC track, SUs on Physio-ball, BE on rack

27:38, 1 min longer than last but wicked Hangover, will take it.

26:09

Did this on Saturday night!

No GHD at the Y, so did standard situps and roman-chair back extensions.

35.44

as rx'd: 25:31

Warm-Up:
10 minutes on crosstrainer
2 Samson stretch
10 min leg/back stretch
2 Samson stretch
5 chin ups
5 chin ups

then

As rx'd

31m27s

1st 800m - 2m59s PB
2nd 800m - 3m16s
3rd 800m - 3m16s

Those 800m are hard !

Good work out though.

29:25 as rx'd

800m on icy roads, uphill 400m then doubled back.
GHD for both BEs and SUs. Did kind of a "kipping" BE. Not sure it that's kosher, but my back is shot nonetheless.

Splits: ~9:30, ~19:40, 29:25

m/20/164

run on treadmill and good mornings for back ext's

24:29

slower than pr by 20 seconds...need to work on my abs!!!

26:50

22/M/235/5'11"

Took me about 42 minutes as rx'd

Spartan 6 - 28:40

Nighthawk 6 - 32:10

Thor 1 - DNC haha

subbed good mornings with bar since we have no back extension machine

gym closed, no high school around with a track. instead of the workout, just ran around the neighborhood, about a mile or a little more.

35/m/68"/185

"Michael"

28:19

This is my second crossfit workout. I had to sub eliptical for 800 meter run. But it was awesome anyway. time was 20:10.

23:05

22:08 had to sub supermans

~4 min faster than last time, funny thing was that I was 20 pounds lighter last time.

All of my PRs are dropping and I am much fatter.

Taking it easy this week with a 1/2 load week.

500m row 25/25

10:39

Some handstand work post wod.

31/m/6'/228
subben treadmill (9 mph)and
good mornings for back x.
23:50

As rx'd - 20:27

Probably lost some time moving btwn treadmill and equipment but that's the way it goes.

21:06.

22:10 good work out. Did it out side in cold Iceland

M/1,93m/122kg/age 29

m/28/gaining weight

18:26 previous 18:55

23.23 as RX'd...was tough on treadmill at the Y.

Ran this one half a mile down, up, then back down Blvd East in Weehawken, NJ. View of the NYC skyline is always inspiring. Sub'd reverse back extensions for rx'd back extensions, and performed them leaning over the rail at the top of the hill, and over a raised wall at the bottom of the hill (I believe doing them over the rail was tougher, as it was definitely hurting my stomach). Also, performed situps before back extensions, since I remembered it wrong.
Time=26:45

scaled:
2 mile bike ride
50 situps
50 supermans

30:55

Lots of subs for this one doing it at home today.
Stairmaster at highest level for 330, 4 and 430 minutes
Theraball back extensions
Theraball ab crunches

26:40

I think I'm still sweatin' out last weeks turkey gravey!

13:50

56/195/5-10
24:10

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

F/38/5'6"/140

24:35

as rx'd w/GHD sit ups

27:32

25 Minutes as rx'd. Knee feels pretty good.

145lbs/31yoa

on treadmill, anchored AbMat sit-ups

19:02

PR w/AbMat

2nd day on Crossfit (after lurking for a month

I guess the term is "as rx'd" .. treadmill for 800s. 43m30s. Thanks goodness for people like Oscar!

M/50/5'7"/195

25:45

m/39/6'/233

26:30 in vff's
anchored, incline sits

24:25
I felt like I was out of shape. I was at station 9. I know what it is. diet, sleep, dehydrated.
Not focused around the holiday season.
tito
kirkrangel

As Rx'd

M/275/28/6'3

New PR 23:58

m/34/6'1"/208

with incline sit-ups

26:34

First time doing Crossfit.
Finished in 33:00.

15:55 as rx'd

Big Dawg as Rx'd. 37:30

m/33/165
cfwu x 2 (minus situps/back extensions)
29:50 as rx'd

as rx'd: 18:12. Last time 19:19.

49m/5'10"/229
cfwu x 3
"micheal"
19:55

38F/5'7"/135

First time doing Michael...25 min.

31'29"

3 x CF warm up (reduced situps and back extensions)
3 rds:
800m run (on treadmill)
50 supermans
50 situps

17:50

LT pulled a 19:20

35:24

Treadmill wouldn't go over 5mph. Which is good b/c it turns out that's about my top speed too.

38m/6/190

wod as rx'd since 5/22/08

21:59

still sick, but better than Saturday

20:46

treadmill runs
back extensions
un-anchored abmat sit-ups

22:15 PR by 2:10

Did this 10 minutes after Cindy, stoked I still managed to beat my last time by 5 minutes as well.

As rx'd: 28:35

24:45

more then 5 minutes less then previous time!!!

as rx'd

26:09 (PR)

compared to - 29:10 done on 11/3/08

GOOD TIMES AS RX'D

as rx'd

TOTAL TIME: 18:42

round 1: 5:53
round 2: 6:33
round 3: 6:16

(was freezing....really cold.... -5 degrees celcius)

22/M/163.8

23:26

Subbed good mornings (which felt too easy).
Ran in Fivefingers.
Probably a little over 800m.

Feel good, but wish I had been less hot out of the gate. I had to walk a bit on the last 800m. :-\ Two minutes slower than my PR, but that was a year ago with significantly different shoes.

33/m/210/6'5"

20:28 PR by 11 seconds

Died on last run, hurt my time. Going for under 20 next time.

22:14 PR by ~ 15 seconds

m/28/6'1/193

19:04

as rx'd, running outside and improvised back ext.s, 25 mins

25/m/5'11"/175
20:10

CFWU x 2

Michael

sub good morning + 45lbs for back extensions.

23:04

m/43/5'10"/213

Did not do the WOD. Will have to catch this one up.

Did day 3 from Mikes Gym

1. muscle snatch: work a heavy single
2. sn balance: try to beat your best snatch. or a heavy single
3. rack jerks: try to beat your best cln and jerk. or a heavy single

Good fun (2 tubs of sweets down only 4 to go)

Treadmill on +2 incline setting: 21:02

M/39/5'11"/210

19:58

Deadlifts (95#) instead of BE - didn't have access to a BE stand. Otherwise Rx'd.

First full WOD. Fun!!!

My first WOD was on 12/25 but had to split into two parts to make it through the PU.

RX'd
24:50

F/37/125
"Michael" with runs on treadmill; GHD situps & back extensions- sit ups NOT with full GHD range of motion... maybe one of these days!
22:58

Sevan, that Starsky and Hutch goat is totally in style right now. Good call.

I'm a day behind, but I'm posting on the workout day so I can find my results easier.....
+used treadmill
+back ext. on bench w/feet locked
+normal unanchored situps
29:31 slowest ever.

although my knee REALLY hurt

m/41/165/6'

as rx'd

16:02

last time: 18:08

First time doing "Michael". Fitting tribute for an American hero. Wanted to hurl by the 2nd round 800m run. 28 minutes. Lower back - out of service for at least 2 days.

m/26/190lbs/6'4"
First time with this workout. Fitting tribute to an American hero. 28 minutes. Lower back - out of service at least 2 days.

Ended up not looking at site yesterday, but knew I wasn't going to be able to make it to the gym so I did 100 burpees for time - 8:09. Not a PR, but not too bad. Going to make this up tomorrow. Take care!

sick today no training

20:45

Modified and Scaled Michael:

540 meter run
50 Good mornings
50 sit-ups

15:25 min

M/34/205/6'0"

M/30/180

29:13 as rx'd.

did this immediately after the 12/29 WOD.

as rx'd:

22:18 more or less

M/25/195/6'1"
23:35
treadmill at 1 degree
25 Back ext. 25 good mornings

Did this with a couple buddies.

Not as Rx'd: subbed 250m sprints, with two 6-foot chain link fence climbs, instead of the 800m. Subbed good mornings for back extensions.

13:56

Subbed 800 meter row for 800 meter run.
Otherwise Rx'd: 20:44

Did the "Puppies" version:
600m (on elliptical)
15 back extensions
25 sit-ups

13:47

19:05

As Rx'd, but 35 reps instead of 50.

26:30

35/M/6'2/190lbs

48/m/190

Stairmill vs running. Back ext as rx'd, GHD for sit ups. 32:39

m/44/175

as Rx'd
21:57

need to warm up next time lower back aching.

First day back after a horrible chest infection and in bed for over a week.

Took it easy:
3 rounds:
400m run
25 sit ups
25 back extensions

Time: didn't time it. lungs burning....

33 yom 220 bwt

michael as rx'd
800 on treadmill 9.0/9.5/10
50 back exts
50 abmat unanchored situps

time 21:57 new indoor pr

CFWU x 3 (+25lbs for dips/+10 for PU's)

Press:
1.115
2.135
3.140
4.145
5.150 (Fail)

Push Press:
1.135
2.145
3.150
4.155
5.160

Push Jerk:
1.135
2.140
3.155x4 (Wrists were shot, dropped it down)
4.135
5.135

Cool down: 3000m row 12:20

20:03, pr for indoor treadmill. Really tried to crank the sit ups to get sub 20, but just couldn't go fast enough. I think the main improvement will come thru faster run splits.

Subbed Good Mornings for back extensions
18:05

M/40/185

That's right, I added five pounds of muscle over the holidays by simply eating and drinking to excess. You should all try it. Urrrp.

21:35

Five seconds short of matching my PR, but I was carrying all that new muscle. If I was 163 pounds, like Smithy, I would have gone sub-20. Easy.

More better faster

18:56

m 44 5'9" 181 lb

18:56

m 44 5'9" 181 lb

Subbed back extensions w/resistance band good mornings. time-30:44
Semper Fi

Back is still in pain from yesterday. Took an extra rest day with lots of ice.

1st on-duty collision this morning left my back a little tight never mind yesterday's gruelling WOD. Did this outside with a pretty strong wind on return run (excuses, excuses). Still got 22:36 which I believe is a PR for me. m/34/6"/205#
Hope to improve it to under 22 next time around.

as rx'd

22:45

m/30(almost 31)/5'11/179

As rx'd, 21:08

New PR by 2:45. All sets unbroken for first time.

23:47 as rx'd

F/22/5'6"/140

As Rx'd

32:35

High winds!!!!!!

Well I should have posted the above WOD on the Dec.29th comments, because I did the following workout on this day

5 Power cleans @ 115#
10 Burpees
5 rounds

7:49

cfwu x 1

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

28:35

previous: 11/3/2008
track
38:00

CFWUx2
28:40 (was a little faster but my stop watch got cleared before I wrote it down).
At the gym on the treadmill, still snowy outside.

36:11

Did this one after the 95lb trio of terror. I finished it but not much else. At least my situps were unbroken. Hooyah....

As rx'd:

23:11

29 minutes with 20 pound weight vest on
as rx'd

Who is pictured in the photo. I swear it's my college roommate...I keep looking thinking...nah, but then I see it and yes it sure looks like it. Can someone toss out at least a (verified) first name? I am curious.

Bree: As Rxed 25:25

Ben: As Rxed 25:15 My fastest Micheal but this is still my least favorite WOD. Brutal!

Worked on Bree's kip afterward and she hit six perfect kipping PU perfectly for the first time... AWESOME!!!

23/m/166lbs/70"
as rxd
18:55 new pr
wanted a sub 20min so i can't complain

22.m.135.65"

as rx'd
22:02(PR)
*this time it REALLY hurt!!! junk food was probably the culprit

Last Time:
27:24

Last PR:
23:12

16:17-needed of have better ROM.

22:53

just started back on this stuff. Love it.
30 minutes but couldn't finish back extensions because i have a sore lower back. any suggestions on replacement excersices other than back extensions?

as rx: M/41/150

18:13 PR....tied my 9 yr old son's PR....FINALLY.

2138 on treadmill .5

23:33 My back was fried afterwards, but that was a great workout 800's snuck up on me one round at a time

M/34/5'10"/201 (Christmas weight!)

Runs on treadmill (damn WI weather) and subbed good mornings with 45lb. bar for back extensions.

19:36

m/30/5'4"/143

24:08

PR by 1:07. First time to finish Michael with no breaks in the situps.

23:45

subbed good mornings for back extensions
18:30

1st WOD for me, weightlifting has nothing on this

24:15

First time posting. This is the most amazing workout i have ever found! Thanks everyone.
As rx'd
26:45
27/m/173

"Michael" was my first CF workout one month ago and was 37 min. Today was 29' 45".

m/44/5'9"/165

Modified Michael:

800m
25 sit ups
50 back extensions
25 sit ups
3 rounds

December 5: 19:39
December 30: (Forgot watch) ~21:27

19:41, as rx'd.

29/m/63kg

as rx'd 21:50

run on treadmill, max speed of 16kph is too slow for me.

M/31/5'9"/165

17:03 as rx'd.

Slower (again!) than last time. But this time did proper back extensions (over a bench in the park) and it was cold out.

32/m/6'2"/206

Runs on treadmill, situps on Swiss ball w/ feet anchored, making sure back of hand touched the floor, and back extensions done on 45 deg apparatus.

20:28 (PR by 33 seconds)

Treadmill speeds at 8.6, 8.6, 9.0 mph. All situps unbroken. BE unbroken on 1st round, 30+20 on rounds 2 & 3.

Phil 4:13

m/29/73/183
as Rx'd
Treadmill
26:15
4:29 slower than last time. Treadmill maybe? Maybe doing back extensions properly this time instead of hip extensions?

17:44
runs on TM @ 1%
su's anchored abmat style

What is it with people needing to stretch on the GHD?

M/30/ 6'2"/ 185

warm-up:
800m slow run
500m row
cfwu X 3

"Michael"
subbed incline and 10# weighted for sit-ups
25# weighted good morning for BE's.

time: 20:41

Felt good, all 800m done under 3mins. Barely stopped on the sit-up/ not at all for good mornings...

800M row, GHD back extensions, ab mat situps unanchored.
Rebecca 20:29 Sucky! The row seemed so hard.
Nick 20:44

M/32/189/6'

As Rx'd: 19:05

prev: 19:55
prev': 21:02

I'm having a hard time believing I'll be able to do this WOD much faster than maybe 18:45 or so. First round time was 6 flat. Running was about 6:30 mile pace for the first 2000 meters and dropped to a 7:30 for the last 400 as the situp burn sets in.

Good workout...

24/m/193
23:16 GHSUs

32/5'11"/225lb of pure lov'n

First time for this WOD. Case of beer.

sub'd dead hang pull ups x 20 for back extensions. (different muscle group, I know)

34min'ish (hit stop on the watch by accident)

I'm going to do this weekly until I catch up to you guys.

Rest easy Mike.

De Opresso Liber.

18:36
'supermans'

Age 36
BW 154#

As rx'd:
22:22

F 37

Michael with 400m run instead of 800m
Time 23:01

Ran 5.1 miles just prior

23:56 w/ swagged GHDSU (prior Michael's were on slant board w/ 22:40 PR)

Burpee version of Michael: 3x: 33 burpees, 50 hip extensions, 50 abmat sit-ups
22:40

As Rx'd...

Total - 43:28
Splits - 12:10, 15:13, 16:05

Super slow. First time doing this as rx'd.

20:47 with straight leg deadlifts for back extensions (with 2 15# dumbbells). Runs were on new course - seemed like a long 800 meters.

bw 255.5, gorged myself during Christmas
round 1 subbed supermans, all others did back extensions. All rounds had unanchored crunches - 24:43.

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

Had some timing and equipment issues at the gym, but the slowest it could have been was 18:35. Lat time was 18:53 and first was 19:18.

M/34/5'9"/152#
as Rx'd

34:00 on the dot and on my 34th B-day, go figure. Used a makeshift GHD (no man canyon, ouch!)

5.1 mile run followed by Michael as Rx'd.

21:10

34yom/170/6'

As rx'd - 28:55

32yof/125/5'6"

As rx'd - 24:46

24:28 as rxed
yuck

21.21 as rx'd. Missed PR by 2 mins had some hicups on equipment being used after runs. Also played raquetball for an hour before the wod

m/27/170

as rx'd 29:42

m/19/5'8"/150lbs

Michael with supermans subbed for back extensions:

18:15

42M/170#

26:00

Slow runs on treadmill

Michael scaled

3xCFwu back up to 5/5 pull-ups/dips

3x Run about 450M, 15 back extensions, 25 sit-ups
:14::17
Will increase run distance and reps next time

as rx'd with GHD's

28:49

26 yo m 200lbs
as rx'd 17:43

"Michael"

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

21:49
-------------------------------
Compare to 081103

20:36

btw 152

19:59 as rxd... i think i ran only 400m the last two time i did michael. oops. back extensions on my NEW GHD MACHINE!

Did 800m on treadmill, good mornings with 45lb plate, and unanchored sit-ups. Conditions in Iraq call for improv, but it hurt in a good way, and that's all that matters.

28:56

23/m/180
26:16 as rx'd, all GHD.

M/37/185/5-10
AS RX
800m at 10.0 mph on treadmill
50 sit ups- feet held on mats
50 back arches- on 45 angle machine- these were tough, had back spasms this morning. Ouch, will be down for a couple of days.

Oh well, go the PR down from 21:18

17:51 new PR

24:43

last run slow and run/walk.

40/m/176cm/71kg

20:29 (PR)

Regular Situps, feet anchored (4F-Circle)
Splits: 6:48, 6:56, 6:45

29 min

23/188/m

22:47 as rx'd

22:00
Good mornings in place of back extensions

3x
800m on treadmill
50 back extensions on generic extension equipment
50 situps on floor
23:50

subbed supermans
15:52
PR by 10 seconds

22:54

completed this one on December 31, 2008, met pukie for the first time today.

21:59 - left Josh G's house, made it half way down the driveway and threw up.

22:50 PR by 40 seconds

TM run at 10.3, 10.0, 9.8

35/M/175#/6'0"

WU: (15 pullups/pushups/45# OHS)x3

WOD: 3 rds for time
800m Row
50 GHD situps
50 BE

23:40

20/M/189lbs/6'2"

28:50

Went and did this one at the track. Had a friend hold my feet while I did GHD sit-ups and back extensions off the bleachers. The bleachers are slanted, so I had to keep re-adjusting to keep from sliding off. No worries though. I'm about a month into crossfit, and I love it!

22:29 (missed pr by 5 min) visiting gym, had to walk between stations. Treadmill @ 9.5. First time not anchoring sit-ups.

M/36/148

Rowing Michael

@ 31's, 800 mtr rows, BE as rx'd, SU UA on app bay floor, 22:00

Did this WOD with C. Aman - had about 1:30 estimated wait time to get on rower between rounds 1-2 & rounds 2-3

9.0-9.5m/h on treadmill, Supermans instead of back extensions, anchored su's.

m/27/163lb/5'10: 18:50
f/27/113lb/5'2: 19:08

m/48/175

23:20

Goodmornings w/ 45# bar

21:53; GHD's slowed me down considerably.

I did this outside at 7am on New Year's Day on a beautiful Sydney morning

Time was 15 mins 14 secs

3 x
800m (approx - 1st one took 2.35, which is about right for me)
50 Superman (sub for back ext as no machines)
50 crunches (sub as no GHD available)

Not as tough as the r/x but the best I could do in circumstances

3 rounds
.5 mile (800 m) at 6.1-6.2 speed on treadmill
50 crunches, second two sets on ball, broken at 25 each set
50 supermans, mostly unbroken

~29 mins (using a new heartrate watch that i dont have quite mastered yet, so i messed up my time reading at the end

I could have pushed myself harded, but didn't feel like it on new years eve. :)

WOD Michael
15.23
tired after oly work and was definetely affected by yesterdays wod,could feel it on the back ext.

1806
sub goodmornings

M/28/155

27:04 *treadmill

16:40
sub'd back ext with 20 supermans, no equipment on track

16:40
sub'd back ext with supermans, no equipment on track

40:06
sub treadmill

-
199

as Rx'd

18:38

20:27

ran around north point, used chair+punching bag for back ext, crunches with chest toward cieling.

20:56

m/48/175

18:12 (PR)

3 rounds for time:
1000m row
135lb good-mornings, 25 reps
25 knees-to-elbows

26:20

20090103 0520hrs
WOD081228: "Michael": 3 rds for time of 800m run, 50 Back Extentions and 50 Sit-Ups
Did 3 rds of runs of 1.08km (according to MapMyRun.com), 50 'naked' good mornings and 50 Sit-Ups.
t = 24:08 = 8:10 + 8:19 + 7:39

32/m

30.57
75su/75kte

CFWUx3

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

18:04
Exactly the same time as last time, to the second.

Pack:

Three rounds for time of:
Run 800 meters (outside)
35 Back Extensions
35 GHD Sit-ups

23:17

30 Min.
Added 2 sets
15 pull ups
triceps extensions

1/3/09

M/59/175/5'10"

Substituted "Good mornings" with 45 lbs for back extensions

As Rx'd: 28:31

First time running since 1/2 marathon on 21 Dec.

WU: jogged 800m

WOD: 16:33 (PR by :13)

22:41

3 rounds for time:

Scaled:
Run 800 M
25 back extensions
25 GHD sit ups

21 minutes (PR by 2 min)

20:00 flat!

Situps anchored
Back ext on a 45 degree incline back ext thingy.

First time ever doing Michael even though I've done CrossFit for almost a year now. It just always seemed to come up on my rest day or when my gym put up something else. Anyways, loved that workout.

as rx'd: 26:29

run 800m
21 back ex w/ 25lb plate
21 situps w/ 25lb plate

run 800m
15 back ex w/ 25lb plate
15 situps w/ 25lb plate

run 800m
9 back ex w/ 25lb plate
9 situps w/ 25lb plate

23 min

24yo/m/5'6"/155

25:45 snow day

m/41/211

ran out and back at the college for 3:30 instead of 800 meters

20:04

26:16 first 800 3:00 last 800 4:00

rx'd as rx'd

20:21
PR (18:36)

on treadmill. subtracted 1 min for slow warm up time. accidentally did crunches before extensions each round

TIME - 21:54

as rx'd
36:28...heavy and slow.

47/M/184
As Rx'd
800 m on treadmill (boring)
New PR
29:32

m/35/5'9/175

CFWU home warmup - 3. 3 Supermans. No Burgener.

22:38 - best ever at home.
7.24, 7.26, 7.46

Future reference - Runs - turn L out of dw, run to well garden at Moore's, up road to RR tracks.
25:03
7/26: 23:50
5/16: 21:42
4/15: 21:27

m/41/212

20:04 (did 3:30 out and backs for 800m)

081103: 18:29
080916: 20:45
080517: 19:10
080418: 21:18

31 min
did shoulder 1st

M/35/180
Bozeman, MT

24:15 (only 30 BE per round)

@thegym & treadmill (1%grade)
back ext + roman chair situps

22:58

(19:33 PR)

@ gym and treadmill
back ext and decline situps

I can't remember very well, but i think this took me about 21 or 23 min.

subbed 50 double unders for 800m

around 23:30

Performed on 1/6/09

Subbed GHD situps for situps

33:11

5 minutes better than last time:

28:25

25/m/200

19:21

M/49/151
Done 1/7/09

TM/L+R=1/Ball

17:59 (PR is 17:22)

Happy Birthday!

25.37 (PR by >4 minutes!)
SUs unbroken.
BEs generally 30 then 10-15 then balance.

Prior Times:
29.55
29.51

42.58 :(

33 yom 210 lbs

2 rounds 18:21

Did this today 1/7
1/2 mile 50 sit, 50 back 22:31
52 seconds slower than PR. Felt like I was moving, but I guess not.

m/25/5'8"/150

CFWU

20:04 as Rx'd PR!

Really ran hard on the 800 meters and tried not to break on the back extensions. Also tried to get sub 20, but failed by 4 lousy seconds.

as rx'd: ran around block about 1200m, in reverse this time hill first. Did good mornings and situps. 29.58
one minute off record

pr

19:54 as rx'd

37/m/215

29:51

23:04

20:26
Subbed 4/7 mi for 800m (my gym has a 1/7 mi track)
Lost about 0:20 per round going up and down stairs from gym track to back ext and sit-up equipment.

(completed on 1/7/09)

19:10
CFC run to back door
Abmat
Supermans with abmat under hips

800m treadmill
50 reps supermans
50 reps sit ups

18:22

C: 27:45

Sarah: 28:02 (+30 extra back extensions due to a stopped timer)

rx'd as rx'd
20:21
a lot slower than last time

01/09

POOL:

3:30 DW run foloowed by 50/50

19:58

M/W/6'/180

23:30 (averaged 3:45 on the 800's)

Ran 3 miles at 25:30 earlier in the day.

20/m/6'2"/195 lbs

As Rx'd:
18:37

A reduced CFWU.

33 minutes

CHK: as rexd: 30:48
KS: 36:00

also did abs. also 400 meter lunges

Meyer PR! 22:04
Edler 25:12
Harbaugh- 28:47
Stocker As Rx'd- only 1 rd of sit ups 33:00

31.51 w/0.6mi runs in the snow

Jennie: 27 F 165# 5'9"
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Time= 19:25

Pack version

800m
35 sit ups
35 back extensions

19:26

36/M/158/5'8

m/24/74"/205#

16:12 at rx

cfwu x 2
wod
runs on treadmill
be's on roman chair
su's on decline bench
24:37

0000000000000000000000000
30/m/165/5'6"
29:39
Subbed 30 GHDs for situps
Had to wait extensively for the treadmills...clock did not stop.

35M177
<22 mins

Tom
28 mins

21:05 @ home w/ hill unanchored sit-ups
pr for @ home by 45 secs but 1:25 slower than pr on treadmill w/ anchored sit-ups

38:45

M/31/6'/178

21'08"

ran outdoors -never on treadmill-
back ext on roman chair
unanchored situps.

44/m/167

24:07

ok, good effort, 20 sec off PR, sore back from DL two days ago, 8.9, 8.9, 9.0, on TM, fastest run sets so far

31:00

M/185/40

Did this workout outside for the first time at CrossFit Toronto on April 4, 2009. The treadmill bites.

18:35. A PR.

More better faster

26:38

First day of CF for me. I think I did pretty good. Completed the full workout.

18:49. Teadmill, feet anchored.
Pr is 18:35

OPT IM COMING FOR YOU!!!!!

16:15

Subbed treadmill
And 50 GHD Sit Ups

OPT IM COMING FOR YOU!!!!!

16:15

Subbed treadmill
And 50 GHD Sit Ups

As rx'd

Time: 29:26 (5 mins slower than PR)

M/190/24

17:30
As Rx'd

I did it today my time was 13:56.

Company D PT
-Soccer

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