We need a strength day!!

Very impressed with Kristine. To come in 10th with no affiliate gym and having never used bumper plates?? Awesome.

isn't michael with GHD situps

When are Neil and JJ gonna put out another show? It's been over a week. I need a fix.

Did we no just do this a couple a wks ago ? a good one anyway, and yeah we do need a strength day !

Twins was a beat-down.

I second the "strength day", #1......

What a way to end this week...A Hero Workout! Rest day where are you.

again?

Lots of 400 & 800 running recently...which I love. Perhaps we're building up to soemthing

hey ho, one of my favourites

Last "Michael" Friday 090424

Anyone have a good sub for back extensions? I don't have the apparatus.

Thanks!

#4 Jakers:

Me too, I posted a similar query the other day.

#10 Good Mornings are a good sub.

Here is a link (safe): http://www.youtube.com/watch?v=E3IshlFzKt8

S/F

who cares if we have to do it again.

Just remember its a Hero workout.

Get in and give it some.

Yo FRAT. go hard people.

PB - thanks for the email. will get back to you shortly, had plenty of stuff going on

s'morelle is as cute as a button

I think this has to be the most abused W.O.D.. Is there any way to know if has came up more than any other?

Give us a STRENGTH DAY!!!

seems like the villagers are getting restless over this WOD...
ready to rock this one tomorrow!!

I agree...a strength day is much needed...

love the picture!

Hero WOD.
Give it your all.

"The more you sweat in peace, the less you bleed in war"

Nuff said. Bring it.

Good info on the demos. I'm very aware of my weakness with my overhead squat, so it's nice to know I can use someone in the group as a demo.

Can't wait for my level 2 in October!

#10,
easiest sub for back extensions is Supermen. Lie face down on floor, with arms laid out in front and legs slightly open.
Raise shoulders & upper torso and legs from the thigh off the ground as high as you can and then return to the ground.

Not as much of a range of movement but a good sub if you like to pay tribute to Michael outside or at the track

Can someone add the compare to link please

Thanks Matt Gibson, I like to compare times and thanks to you I can without having to go to all the effort of investigating when the last Michael was.

I don't need a strength day. Keep the Metcon coming.

looking forward to this one. My quads are screaming from the past two days........ It's got to be a hero effort tommorow. A great way to bring in the Memorial Day weekend.

Great... it looks like I'm going to have to run on the treadmill. I like running outside better.

IDK about a strength day, for a long time (aka old) runner/cyclist with pitiful upper body strength, today was a strength day. Admittedly, it was high cardio ;-). So Friday's WOD (like Wed) is the only kind I can do as rx'd. Watching me do pull-ups is like watching a skinny minnow flailing in the bait bucket.

Still I love the challenge...no pain, no gain!

m/170/6'/47

MILEY! Nice picture buddy.

one of my first WODs ever. looking forward to it.

Here you go:

Compare to: http://www.crossfit.com/mt-archive2/004642.html

I'm new, and have a question for you all. I struggled through my first muscle up yesterday and when I finished, my left arm was almost numb. I would call it a "dead arm", like I just threw a 99mph fast ball without warming up. Lasted for about an hour. Shoulder is tender today. Has this happened to anyone else? Should I lay off shoulder work for a week? Month?

Thanks. Love the site.

Respect Kristine! What an amazing Athlete and Lady! Great Effort, you are inspiring in your determination!

Can some affiliate owners tell me what to expect monthly insurance to run roughly, on opening a crossfit facility. I am a member of the rrg. We are looking at a 1400 sqft facility if that makes any difference.

GO FRAT GO!!!

I think the picture is a little offensive, especially for someone with German heritage. Doing handstand in front of a 'place of remembrance' ... WTF

As we all prepare to put our minds and bodies to the test with another difficult workout, I implore everyone to remember what these Hero workouts represent.

I have read the posts of those who say that these workouts are a publicity stunt, disrespectful to the memories of the fallen, and go against the foundation of crossfit. BS! Ask the average person to name 5 people who have died protecting this great nation and its great people. Most cannot. Now ask a crossfitter...JT, Murph, Michael, Josh, Randy...these names ring in our memories when we associate pain, hard work, and triumph with their workouts. I will never forget those names. This is not disrespect, this is honor.

Read their stories, punch their names into google, if you can, ask someone who knew them. You will see that these were great men, most of whom died under horrific circumstances that most people wouldn't want to have nightmares about. They were Heroes before they had a workout named after them. Give them their due, they gave you yours. Semper Fidelis brothers.

OMG! What a HUGE honor to make the main site in a video! The Rocky Mtn. Games was a truly awesome experience and I am even more hooked on Crossfit now than before the competition. It was great to meet up with the Crossfit community and get a taste of such a wonderful support group of great athletes and people. I am already working hard to get ready for next year and looking forward to meeting more inspiring Crossfitters!! Thank you to everyone for all your support and encouragement~

Kristine

Nice work Christine, the brotherhood of fire has a few sisters we can be proud of! Keep up the solid efforts and be safe.

21:12

All this rowing and running and core work... Coach is getting us ready for summer and swim suits. Thanks!

Coach,

I know you haven't posted the criteria for the video qualifying WOD but could this work??? I came in 6th in the NW qualifier, placing 1st in the muscle-up+wallball+SDHP WOD. I was 19th in the lifting however (460 DL 187 Press) and didn't make the cut. I guess that means I need to work on my strength so on Wed I did KING KONG for time.
450 DL 255 Squat Clean
4:11 http://www.youtube.com/watch?v=8oZ_AIqlYAE

Thanks

Comment #39 - Posted by: tommyhackenbruck 27/6'1"/194

19th place with a 460 DL and 187 press? The PNW is LEGIT!

800m? Darn, my ankle has not been very happy with me lately. Oh well, I'll wrap it and then run it. Just curious, I have been doing CrossFit for a little over a month. I have been recording my times/weights etc. I have improved my overall fitness by leaps and bounds. Although, I don't have enough data to correctly project what my improvement for a year should be. What kind of improvements should I be looking at? To rephrase, over a year, what kinds of improvements have people made? I'm trying to be ready for wrestling season next year, I am in a hurry to become fit(ter), but I have enough sense to do it all natural, luckily I found CrossFit. So I guess, my real question is, is a year enough time to get my fitness... better? And if so, can anyone give some testimonials? For inspirational purposes? I love crossfit, and I am looking forward to a great life of fitness from it.
M/16/140lbs

a LOT of complaining for a HERO WOD....i.e. suck it up people and get over it, give something for someone who gave you his all, a workout doesnt mean much, but it's in the HONOR of a HERO...so please, shut up

cow boy up and run!

Thanks Rookie she is cute indeed =) cute and angry haha!!

Big hugs to the FRAT you are the best...

R.I.P. Michael i can't run (ankle problems) but the CF football WOD will be in your name

Agreed with the first post. During yesterday's workout I had to sub SDHP for the rowing, but I thought the sub was for 95 lb not 45. Talk about a rough WOD.

This'll be my first Hero WOD, and I love what it represents. May the memories of the fallen live forever in our hearts, and in our pain after enduring their namesakes.

CFWU

20:28

I'll be faster next time

Chris

Nice one Miley!

23:43
subbed 25lb goodmornings for back extensions

28/m/80kg

28:06

GHD situps

Subbed: Reverse back extension (ie. lifted legs instead of torso) on 45 deg incline.

Somewhat underestimated the effect of the incline.

48/m/6'/203/week 28 CF

Michael would have called for the indoor treadmill and the Roman chair in a stuffy gym...it too nice weather wise to stay indoors.

in the gym (to get some lumbar/ab work):
Deadlifts 135 x 8, 275 x 3, 2
Situps 1 x 25

outdoors:
Ran 1.5 miles in 11:03...pushed hard.

nice handstand Miles!

Thanks for putting the photo of me up-Sorry Chuck wouldn't mean to offend, I have relatives who live in Germany and they loved it!

Hey guys!!!

Male 22 108kg(a little too much of the good stuff HEHEHE!!!)

28:43

Substituted 5 minute naps for situps(HEHEHE only joking!!!)

I'll beat this time next time!

Take care, you guys are awesome, 'till sunday!!!

Menco

As rx'd:

00:23:19

28:58 - great WOD for me.

Thanks to all the vets out there, and in honor of those who gave their lives - I appreciate all you do and all you have done.

My back, my neck, my back and my neck! This WOD was really rough on my lower back, but I sucked it up and finished it. The tell you the truth I actually almost cried couple of times. I think Iam going to give my back some must needed rest.

"Michael"

CFWU X 3 (5,5,5 situps and back ext)

Time:29:30

Oh yeah I remember just a couple of weeks ago when I 1st started CF we were in a strength phase and everyone was missing the "girls" and "heros". You only get what you ask for. Keep it coming coach.

DO WORK!!!

m/41/5'6"/145

as rx'd w/ghd situps

28:55

This was one of my first WODS, I had no idea what a HERO was when I started.....

It's Memorial Day weekend, and everyone is thinking about barbecues, going to the beach and sales at the mall...my co-worker Nancy B is waiting anxiously for her son to come home from Afghanistan this weekend.

What is this day that has become the hallmark of summer, of bathing suit season? What can we do to observe this *holiday*?

* by visiting cemeteries and placing flags or flowers on the graves of our fallen heroes.

* by visiting memorials.

* by flying the U.S. Flag at half-staff until noon.

* by flying the 'POW/MIA Flag' as well (Section 1082 of the 1998 Defense Authorization Act).

* by participating in a "National Moment of Remembrance": at 3 p.m. to pause and think upon the true meaning of the day, and for Taps to be played.

* by renewing a pledge to aid the widows, widowers, and orphans of our falled dead, and to aid the disabled veterans.

"...gather around their sacred remains and garland the passionless mounds above them with choicest flowers of springtime....let us in this solemn presence renew our pledges to aid and assist those whom they have left among us as sacred charges upon the Nation's gratitude,--the soldier's and sailor's widow and orphan." --General John Logan, General Order No. 11, 5 May 1868

So quitcherbellyachin' and HIT the WOD- HARD..

Suck it up and drive on! If you don't like it go do Body for Life. Pretty Boys!

Cheers for the early post!
Greatly appreciated.

50m/5'10"/217
cfwu x 3
"Michael"
16:45

30/M

16:42 as rx'd

30/F/ 5'21" / 114lbs

22:18 as rx'd

28/6'8"/218

19:43 in vibrams

25:56

30/F/ 5'21" / 114lbs

22:18 as rx'd

The upper entry, the same one is also mine. I did a mistake and posted it with my boyfriend's name :)

24:58

... and it says to post TIME to comments not your complaining, especially when it's a hero w/o.

43m/6'3"/182

As Rx'd: 18:47

m/37/6'4"/220

promised myself a supplemental rest day today as i a feel myself crashing, then saw hero wod, so...

30:20 as rx'd

I was really hoping for a rest day...

21:06
subbed last two rounds of back extensions with good mornings becasue womeone was on the GHD machine once again a new PR though by 30 seconds

Kristine!!!! You are a warrior woman! It was so nice to meet you at the games and be heat-mates. You rocked these work-outs, well done!!

CFWU x 3; WOD 28:10 (1st round of sit-ups were GHD).

As Rx'd

20:12

m/39/5'10"/170

"Michael"

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

time 23:30

Was Kristine even a qualifier for the games? Why is has there been no info on the top 3? Or even top 5?

To be perfectly honest, I had to drink a bottle of "Shut the F### Up" (STFU) this morning when I saw the WoD.

As Rx'd = 22:12

Now all I have to do is get through my CFE cycling this afternoon - I put another bottle of STFU in my bag just in case I think about whining later on.

BrandX Pack scaling:

3rds - 800m (@ 7:30mile pace), 35 back ext, 35 sit-ups (incline bench)

TIME - 22:50

shuffling between treadmill and back extension, then sharing with another CrossFitter here on the FOB. :)

I started to see grey on the last 800m, so I decided a 30-second pause was prudent v. passing out and sanding my face off with a speeding treadmill.

Get some.

So how are the situps prescribed? Abmat? GHD? Whichever you feel like?

michael stats from logsitall:

Median All (646 records): 22:26
Median Women: 24:00

Age groups, photos etc. at:
http://www.logsitall.com/about_crossfitranking.asp

-bp

top times (self reported):

Position Total Time Gender Approx. Age Bodyweight CF Gym Affiliation
[1] Spencer Durland 13 mins 38 secs M 24 207 Solo
[2] Adam Rogers 14 mins 3 secs M 27 178
[3] Chris Kamper 14 mins 21 secs M 45 205 YMCA
[4] josh jorgensen | 14 mins 33 secs M 21 195 Diablo CrossFit
[5] Alex Burdge 14 mins 45 secs M 20 155
[6] danny segelin 14 mins 51 secs M 33 180
[7] Peter McIntire 14 mins 52 secs M 25 173
[8] eric zientek 14 mins 59 secs M 36 145 solo
[9] Jonathan Schmalensee 15 mins 3 secs M 27 170 Crossfit Bloomington
[10] Tyson Patrick 15 mins 7 secs M 23 172

25/m/5'11"/203
21:29 rx'd

33/M/6’00/182

“Michael”

GHD for all back extensions and all sit-ups

28:10 (pr)

m/32/5'9"/169

as rx'd

27:38, still nursing a sore back. PR is 25:46 so I am far off!!

cfwu x2

19:12 as rx'd
12 seconds off PR time

(sit-ups done on abmat)

27:43

M/39/6'/209

great workout!

25mins 28secs 860m runs, anchored sit ups and good mornings with olympic bar

F/32/5'7"/135

Michael as rx'd (with GHD sit ups)

21:21 (PR)

38/m /148

15:37

just a bit away from my pr of 15:18. The runs killed me this morning. Hopefully better next time!

32/F/5'6"/179

Michael - Brand X Pack
3 rounds for time
30:16
-800m. on TM
-back extensions x35
-sit ups x35

Run felt great. Lost time on extensions & situps. TGIF. Last call day tomorrow! :)

subbed C2 row. sprained foot still healing. note to self: watch where you're running when you're in flip flops.

19:29

M/27/5'9"/155

as rx'd

17:00

bw 165

15:11

treadmill @ 10.3, 10.3, 10.5

bw 165

15:11

treadmill @ 10.3, 10.3, 10.5

C: 22:16 PR by :23
@ UD Track, back ext on bleachers, ground sit-ups unanchored.

Beautiful day again!

as rx'd

23:33

woof! 4 days of straight CrossFit. M/24/6'2"/185
24:15. time to rest tomorrow!!!

As Rx'd

21:19

24:36

Worst time on this ever, coming off 90 minutes of sleep. Did Glute-Ham Sit-ups

#4 & #11 jakers & pb

I am right there with you on the lack of new CFR shows! Neil & JJ where are you??? My life is incomplete ...

First hero workout coming up! Need to sub good mornings for back extensions. How much weight should be used? I thought I read someone above say they did it with 25 pounds... is that a good weight?

Also, I don't have access to an outdoor area that is measured and would have weights. If I run this indoors, do I keep the clock running while the treadmill is warming up?

Rx'd
22:37 new PR by 5:06
800m #1) 3:25
BE & SU 3:32
800m #2) 3:56
BE & SU 3:36
800m #3) 4:13
BE & SU 3:51

BE really slowed down my run
Ran up hill crested downhill then turned around and came back...love the hill

Rx'd 19:29

Tough to keep it going at a fast pace but reminding yourself that it's for a true hero is enough to keep you going.

Did a nice 4kish run afterwards, and some pullups because I still had an hour before work =).

RX'd
21:31 new PR by 4:23
(abmat situps)
@CrossFit Excel, Escalon, CA

26:32 yesterdays WOD and todays were about 11 hours apart, def feelin it

17/m/5'10/145

12:46

16:53 (PR)

Beats my old PR set last September by 1:38!

First run was just under 3:00 second two were about 3:55 or so

All back extensions and situps unbroken (except for a quick breath after 40 situps in the second round)

I still wish I could run faster!

As Rx'd
20:41

Back/Quads/Hamstrings hurt on the back-extension.
The run still slow and hurt like hell.

More to add to comment....
20:41 (PR by 5 seconds)...Lost couple seconds tripping over a cord and lost my right shoe!
*HAVE TO RUN FASTER NEXT TIME!

M/50/5'11"/173

"Michael" on a treadmill.

21:05

Did faster runs, but a slower overall time. More broken sets of back ext and sit-ups because of being winded. Treadmill 9.5,9.0,and 8.5.

m/44/6'2/170

3 rounds

4/10 mile on treadmill
25 back extensions
25 sits ups

20 minutes

Beat my last PR by almost 8 minutes

17:47

19:34.28

runs really slow today on 2nd and 3rd rounds

1) 6:02.54
2) 6:51.01
3) 6:40.73

PR - 19:04

m/35/5'7/150

as rx'd

18:45

runs, 9 mph on treadmill

26:55 as RX'd

back extensions hurt my feelings

m/29/6'1/194

as rx'd

18:32 pr by over 1 minute!

I figured out a better strategy for Michael. I ran waaaaay too fast on my first 800 m run last time I did this WOD so I slowed myself down on purpose, the result was a faster transition to situps and back extensions then back to run. I got an enormous PR today. 2:23 faster than last time.

15:38.

41/m/155
23:24

Hit the 4 rounds 400m run/50 squat wod last night. First time running in 5 weeks due to foot injury - 15:04 - SLOW as freakin snails for me. of all things my back was screaming at me after the first round! wassup with that?? Will hit "michael" with Herm early tomorrow or Sunday - nothing like a good wod w/my hunny :) BIG FRONTAL HUGS to the FRAT!!! and FitMom - good luck at your qualifier!!! I will be screamin for you all the way from SoCal! GET IT!!

M 34/138/5'7"

As rx'd: 21:30

Subbed good mornings for back extensions
23:22

23:22 is PR

M 5'9 155lbs 36

As rx'd.
35 ish minutes.

m/29/5'11/168
twins
29:59

M/19/5'9"/215 lbs

Scaled to BrandX Pack level

26:45

Wu- 3x's 15 pu's and squats, samsons
28:28

M/32/115lbs

3 Rounds
800m run (treadmill)
50 Supermans
50 Situps

20.35, down from 24:37.

WOD - 24:27 (ouch-63 seconds slower than last)

25:10
with GHD situps
and a hilly, rocky, abominable run

20:52pr

f/37/128
3 Rounds:
Ellip for 1/2 mile
Back Ext's on Ball - 50
Situps on Ball - 50
25min

Finishing up my first week of CrossFit. I'm lovin' it! Man my cardio conditioning is bad. I haven't done cardio consistently in a year. I've never done ext's or situps on the ball so that was a new experience and a little tricky to get down exactly where my balance was best and still allowed me to get good extension. Fun though!

M/47/66/135

21:38 as RX'd

Al Hillah REO Crew says "WELCOME BACK WAYNE!!"

And Patty, good job pushing through today...

17:29
800m 3:11/3:36/3:43
BE 1:04/1:03/1:00
Situp 1:12/1:22/1:14
Situps anchored abmat shoulders to ground elbows to knees each rep.
Runs killed me 400m out and back course.

16:49 (PR)
800m 2:46/3:18/3:29
BE 1:04/1:06/1:13
Situps 1:15/1:16/1:18
Run at 2000' elevation instead of Denver
BE off of stands at high school stadium
Situps anchored no abmat

Prior 18:02
800m 3:14/3:44/3:50
BE 1:06/1:07/1:06
Situps 1:25/1:24/1:01

M/43/185#/5'9"

Sub'd 1000M rows
GHD Sit Ups
33:20

M/43/6'0"/175
Abmat for sit ups and back extensions
8:57 for rowing 1:52/500m splits
20:50 total time
Glad tomorrow is a rest day!

F/132/28/5'4

1st "Michael"
Did Brandx scaled version "puppies"
Three rounds for time
600 meter run
25 situps
15 back extensions
Finished in 15:39

M/25/143/5'11"

20:49 as rx'd
still getting over sinus infection could not breath on the run.

#1,15,17,26

and all others calling for strength day or something else. Do whatever you want: deadlift, squat, clean and jerk... But just quit you freakin' whining!

Especially on a Hero day. Have some class.

I had to do Puppies:

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

21:25:80

M/35/6’/255 lbs

22.30

M/34/5'6"/198

Michael - 23:01 (kind of funny - same time I ran for a 5K this past Sunday)

back extension apparatus was in use by someone as I finished the 2nd 800m run, so I did the situps first in that round. I still had to wait a little over a minute for him to finish (no hard feelings - his workout is important to him too), which definitely cost me some time. Certainly I picked up rest and recovery for sure. At the same time - I didn't get a minute faster on any of the subsequent exercises because of that rest. Additionally - getting back to the running with the hamstrings and glutes a little extra fatigued having just finished the BE definitely hurt me on the 3rd 800m. Oh well - such it is. I'll nail it next time. PR for this one is 19:50.

This is one of my all time favorite (favourite for those outside the US) workouts.

25:35 As Rx'd

Did 10 mins. after completing twins...not recommended. About 7 mins. slower than usual...next time:)

m/33/6'/210

"Michael"

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

Time 27:30

m/33/5'8"/167 As Rx'd

30:41

m/39/6'2"/200
19:07

CFWUx3
Michael as rx'd
17:03, PR by 29 sec

as rxd
21:19
--------21:06(PR)

m/36/217/5'11

27:12

*Declined situps
*on 3rd round only did .45 mi. I felt bad for the guy who wanted to get on the situp bench after I left it (sweaty) to start the run so I went to apologize after I saw him cleaning it.

33/m/160

22:36

Felt good, travel time hurt time

26:04
GHD sit ups

33/F

As Rxed (except used physioball w/ feet anchored under chair for back extensions)

25:29 (7:54, 8:42, 8:43)

m/30/5'11/180

As rx'd (used pysioball w/ feet anchored under chair for back extensions)

17:35 (5:30, 6:03, 6:02)

Done at the park. Back extensions were bending over a waist-high railing (like a deep good morning); sit-ups were feet anchored under a dead tree. Otherwise, as rx'd. Ran the 800 route in reverse (clockwise) since the railing is up from the sit-up log. Made for a slightly uphill route (my regular 800 route is slightly downhill).

Time: 19:43 (PR)

Some random observations during Michael:

- Splits were ~ 6:30, 6:50, 6:20. First 800 was 2:45, the others were ~ 3:00.
- My shoe came untied about 200m into the first 800. There was no way I was going to start over, and I didn't want to lose the time to tie it during the run, so I waited until I finished the 800 and then tied it before doing back extensions.
- Back extensions and sit-ups were unbroken. I found the pain of running 800s made doing back extensions and sit-ups feel really, really good by comparison.
- I almost swallowed a gnat during the last 800. He got lodged in my throat - I coughed him up after back extensions. I did not take the time to see if he was okay.
-Really looking forward to rest day tomorrow.

ran on treadmill
time 35:11 for 3 rounds of back ext and situps

29:25

measured distance with car. Still a bit more than 800m

m/38/5'10/158

3 rounds:
half mile
good mornings holding 2x10# discs on back of neck
regular situps as rx'd

time: approx 27 min (includes changing from flip flops to shoes)

Third crossfit day ever, these are excellent. I love this place.

m/27/5'11"/205
21:17.99

runs really slow today on 3rd round

M/28/215

26 minutes

Didn't have the fuel to do SU's and BE's all in a row. With food I think I can be sub 20.

17:50

19:05 a month ago. Whole WOD unbroken, first time.

1/2 mile runs on treadmill at 9mph & 1%. Left it running at 5mph between runs to avoid spooling up time. Abmat situps, 45# bar good mornings.

26:32
GHD back ext
Abmat situps

had to do it inside at globo.
Last time, 21:59 and puked outside.

Today, treadmill.. 21:20 didn't puke.

I would have been faster outside.

As rx'd. 4th day of crossfit. The buildup of legwork is destroying my weak legs. I guess that just means I need to do more!

27:54

m/42/165/6'

18:11

f/40/5'7/170

25:41
after nightshift even ;)
make it to just about parallel on the situps now :)

"Michael" almost as RX'd (good mornings subbed for back extensions)

3 rounds of:
Run 800m
50 Good Mornings w/ arms overhead to arms touching ground
50 AbMat Sit-Ups

23:58.67

Splits were:

Run: 3:25.93, 3:43.40, 4:00.60
Good Mornings: 1:55.12, 1:37.65, 1:51.13
Sit-Ups: 2:28.14, 2:31.72, 2:24.98

Strange, I didn't realize my last run was so poor. That's what I get for not glancing at the GPS. Apparently, for me, perceived exertion does not equal actual exertion! I'm thrilled with my first 800m time though! That's a PR for me..too bad I had misestimated where to put my abmat, so I finished the first 800m about 40m away from the abmat (and the shade). So, that first good morning time includes moving the abmat to the other edge of the shade! :-)

Last time around: 25:09.24

M/29/178
Hurts so good....As Rx

22:31

22:27 w/good mornings

subbed Superman for Back Extensions - the Back Extension machine is nine miles away from the treadmills in my crappy gym.

18:51.

22:49

including transition time from running outside to keying in the gym and walking to the machines

As Rx.

22:15

Jodi (F/30/112)

Regular 5:30am stuff

45 minute walk at noon

Modified "Michael"
3 rounds of:
400m Run
25 Good Mornings
25 Situps
Carrying a sandbag for ALL exercises

Time: 12:23

Cool!

25/m/5'11"/177
as rx'd
19:02 44sec slower than 18:18 PR
Full of barbecue from senior meal at high school.
I know. I know. Excuses. Excuses.

age 19 bw 170

14:52 as rx'd pr

note to self: never ever workout on a rest day ever again. this was my 5th day in a row of working out. never again.

as rx'd

21:23 pr by 21 seconds. not much but still a pr. the last 800m was rough..

25/M/203 lbs

As RX'D 26:27

29/m/185

16:58

PR by 1:01 from last month - competing in the Midwest Regional Quals still has me fired up!

Jodi - love the sandbag "Michael".

m/43/73 kg

Michael : 30:49.
First time in 20 months of CF as rx´d (GHD situps)

My previous PR with anchored situps was 16:24. With GHD this is a completely different workout.

as rx'd with back extensions.

20:10

M/26/5'10"/171

CrossFit Warm Up

W.O.D.

19:56 as rx'd

sit ups were anchored with dumbbells.

F/38/136/5'4"

As rx'd, feet anchored situps, back extensions on an incline machine, runs on treadmill at 1% incline.
34:01, which is very slow for me. Feel the effects of a number of things, I think.
Wanted to quit a few times, but just kept plodding along.

m/34/250lbs
as RXd 33min.

This was my first Hero WOD and just my third crossfit workout. Started Monday! All I can say is wow do I hurt and HOORAY for rest day! Yesterday did me in, some little old ladies were on the rowers and I did the Sumo Pulls yesterday because of it.

I hurt = Feels good
Glad I found crossfit. Now I have times to work towards beating.
Rock on folks!

#135 CHisBO

it's not really that big of a deal man. i know i start complaining just about every time i see a new workout pop up. they all suck and there's only a few that i actually look forward to doing. it's no disrespect at all. i look at it as more of a playful whine anyway. if someone really had a problem, i'm sure they would write more than "we need a strength day". i think that was everybody's first reaction to seeing workouts like Michael pop up. if thats not your reaction, then you probably post under the name OPT.

Warm up:

Max CTB Pull-ups: 30

Getting a little better at the butterfly kip.

Then:

"Michael" with GHD sit ups and runs done on treadmill at 1% incline.

27:06

'Michael"
Three rounds for time of:
Run 800 meters (kept it on level 7 whole time)
50 Back Extensions (on 45 degree angle)
50 Sit-ups (normal sit ups on ground)
23:55

Alternate workout

10 rounds for time of:
3 DL - Rx'd 275#. me-225#
6 RD
9 Knees to elbows

15:30

35:44

M/39/150

M/33/185

As Rx'd 19:14 PR ( last time was not quite as rx'd ) Still was an a@#! kicker embracing a day off tommorro !! Sky Ski here I come !!!!

34/m/194

As Rx'd

20:35 I really practiced the "pose" running technique. It really helped me from getting gassed during the run.

3 rounds:

.5 mile run,treadmill (10.7-11.2, 10.5, 10.0)
50 hip extensions (unbroken)
50 decline #2 situps (1st rnd unbroken)

18:09 5/22/2009

previous:
19:16 4/24/2009 treadmill (10.6, 10.0-9.5, 9-10), situps #3
28:35 12/29/2008 (treadmill)
38:00 11/3/2008 (track)

as rx'd
19:17

28:26

Scaled down to 35 reps each of BE/SU

My wife just got home from doing Michael, the workout that is.
She beat me with a 20:47 (treadmill).
I was 21:05, post #108, this morning.

F/50/5'6"/135

What do people mean "strength day"? A workout working on strength? Was not yesterday a strength day? (Twins) Just wondering, im new. I don't know the trends (or terminology)

Did Micheal as rxd but had to row due to some inclimate south Florida weather. It looked like this

"Micheal"
3 Rounds for Time
1000M Row
50 Back Ext.
50 GHD

Time: 26:29, would've been faster running, but had to fiddle with it for the rain.

***FRAT***

I've been flying under the radar since mid-April; still CF'ing 5x/week, just haven't been posting on the main site. I'll get back in saddle ~

I HAD to connect with the community today! Fit Mom, her husband Russ, Tom V. and Caleb who also train at CrossFit Persevere are on their way to Albany, NY for the NE Qualifier. I am so excited for them all individually, as well as in representing CrossFit Persevere as a group. Look out Albany - there are some serious athletes headed your way!

#117 Cookie ~ I so hope you have a chance to meet Fit Mom at The Games...I'm sure she hears you all the way from SoCal!!

Happy Memorial Day long weekend official start of summer to everyone ~ Yahoo!

F58/135/5'2" (almost)

41/m/156
28:34 - p.b.

"Micheal" as rx'd in 20:10

m/26/178

Chris S. #179

Look, it's disrespectful to call for other WOD's and whine, especially when a Hero WOD comes up

i did 5 rounds of:
bw (160#) c&j x 6
muscle ups x 6
=11:00

cfwu
Michael
sub Pack 35 reps bkext/su

19:05

last time 20:24

400M/Squat WOD, details there. Running a couple of days behind. Did a bonus 1000M Michael last weekend.

36:20 (Ten minutes off of PR)

As rx'd
Used GHD for BE and Sit-ups

Temp and humidity were beating me down on this one.
This WOD is still awesome (and always challenging)

M/69"/167 lbs

18:21 M 15yrs 138#

M/38/6'2"/200

As Rx.

22:17

"Michael", subbed arch rocks for back extensions: 19:18

M 45 5'10" 202

As RX'd 25:00 min(Aprrox)

Had to slow down some because people kept getting on the equipment

"Michael"
3 rnds.
800m run -treadmill 8 mph(upstairs)
50 situps(25/25)
50 back extensions(25/25)
34:48

rx
3rds
Run 800m
GHD Situps -50
Back Ext -50
Back loop long cse...need to measure
28:28

Rx
25:36
used treadmill

33 yom 220 bwt

bike 10 miles to work/track

wod as rx'd
22:02 (outdoor pr)back extensions off of bleachers

bike 10 miles home

good one!!!!!

m/54/5'10/165

23:30

F/25/5'0"/122lbs

25:07

Last month when this came up I accidentally stopped my timer part way through, so I was happy to have another crack at it so soon. I like this one - mostly because it's pretty much the only one I can do unscaled and still beat my husband!!

17:24

m/29/183

rx'd

16:22

Last month 17:26

Did as rx'd but had to hang of the end of a flat bench to do back extensions (killer on hammies).

only second time trying a named workout and about 10th crossfit workout.

6:40
+
7:09
+
7:39
=
21:29

Goal is to make 20 min next time Micheal comes around.

25:34

Had to use a tread mill and did decline situps on a decline bench.

ran about a 3:45 800 meter every time

First time posting here since I seem to have done this in a reasonable time.
All the other times I get intimidated by other people's results. Such is life.
M/39/180/6' (40 in 2 weeks and loving it!)
Xfit certainly has improved my ultimate frisbee endurance and recovery time. There is at least 6 guys and girls that I play with that are doing it now. And more joining every month. Great to see.

Time for Michael (I do this WOD with honor as well since it is my name):
21:47

Hoff man, hof beast :D

27:36

Situps as follows:
Round 1: 50 knees to elbows
Round 2: 50 ghd situps
Round 3: 50 abmat situps

A little over one year ago, Michael was my very first CrossFit wod (May 16, 2008). What an amazing journey it has been!

RIP Michael.

Thank you Lauren and Coach and all the other staff at HQ!

m/28/188/5'11"

as rxd:
18:09

25:35

Subbed 30 pull ups for back extensions...really wanted to do pull ups today for some weird reason.

What's with all the whining today? If you don't like it - try something different. Keep it fresh.

38M/5'10"/166#

Warm-up: jump rope 100 single-unders + 50 double-unders; 17 ROM exercises; CFWU 1x15.

As Rx: 16:29.

Cool-down: PNF of hamstrings & shldrs; static stretch side & ctr splits, quads.

New PR by 0:36. Runs on outside road course. 78F. 47% humidity. Bent knee, anchored sit-ups.

WU 7:49

Michael (BrandX Puppies)

Bike 3:45, 15 BE, 25 Situps X3
18:01

Total time 25:50

23:08
48 second pr

30:30 Brooks

About "Hero" WoDs...why are they determined by someone who isn't one? Pat Tillman never did CF, but CF Football named a WoD in his honor, and the whole CF Nation automatically gets all weepy talking about it, Pavlov-like...what the heck is wrong with THAT picture?

m/26/172/5'9"

as rxd:
36:03

#122 DT: Don't be that guy.

You've obviously got your own Pavlovian response to the honoring of fallen heroes.

I likey this WOD! If that is even possible to say.

as Rx'd (a first)
20:35

However, I am running down the street 200m from the fire station and turning around, up and back times 2 for 800m and half of it is up hill (I know dont say it half of it down hill, ha!). Sort of like a painful shuttle sprint(err run), hmm that would be a fun addition to a WOD 200m shuttles!

Sorry, I meant #222 DT.

3 rounds of:
25 pullups
25 back extensions on 45 degree bench
25 dips
25 straight-leg raises (on elbow support in dip/knee-raise stand)
33'30" (included a few extra reps on each exercise and running up and down two stories of ramps at the globo)
I peed very dark urine afterwords and felt sick for hours. I think I pushed too hard. My body feels like crap. Thank the Lord for Sunday (I've got a class tomorrow)

Oops - should have been the above with 800 meter run each round

m/17/150/5'7"

18:40 as Rx'd

first full week of crossfit.

18:16
treadmill
feet anchored on situps

3 rounds

1/2 mile treadmill run 1% incline
50 good mornings (Matt 18# bar, Karen 12# bar)
50 sit-ups (on globo sit-up bench)

31:14

RE to #226

You're right...everybody's doing their best. I retract my last statement.

You know what would be an interesting Hero WoD? Something out of physical training for infantry troops from WWII. From what I recall (from what I've read, of course, since I wasn't there) I was amazed at the only non-body-weight apparatus used was an M1 Garand rifle w/ bayonet, lots of wrestling, pushups, jumping jacks, and a plethora of other calisthenics for about an hour. It sounded pretty exhausting; it's no wonder that those guys were MUCH skinnier than athletes are now, taking into account the grueling outdoor regimens fueled by one serving, three times a day, of mess hall food and plenty of canteens emptied throughout the day ;^)

Subbed 17kg Good Mornings for Back Extensions.

Time: 32'12".

F/33/62kg

m/24/189

23:34
subbed supermen for back extensions

practiced clean and jerks:
135x5
155x3
175x3

#222,
I kinda see where you're coming from, part of me thinks that getting all emotional and worked up for a hero workout is a guilty pleasure. I thought of it as escapism: I have allowed myself to play the part of Beowulf, running bravely into a thane hall full of my slain brethren, caring naught if I live or die. It seemed so artificial to play this part, soldiers are so removed from myself, the military doesn't really exist, the hero workout only serves to fuel my fantasy. But then I remember one of my best friends from High School, he's currently a merchant marine working as a safety officer abort a merchant ship that sails off of Dubai.
He was always into sports and he's the one who got me to join football and wrestling. I will always remember the sweaty delirium of the wrestling gymnasium during practice, his undying enthusiasm and general love of the sport pushing me further and further to the brink of exhaustion but also bliss. Its not impossible that his name would show up someday on CF. When and if that day comes, I know what I'll be doing. I also know what he would have wanted me to do.

Conclusion: Reverence and healthy nationalism aren't dead, support the troops and keep them in your mind.

on holidays, sub'd 27.5 db swing for back ext, 800 m runs were very hilly
27:35
almost 10 min slower than my usual time.

400 M walk
20 Back Extensions
30 Sit-ups

400 m Walk
20 Back Extensions
30 Sit-ups

26:22

Subbed Pack in house Michael
Raining so subbed 800 with 4:35 minutes (time of run on last Michael) of jump rope;
35 x clapping supermans;
35 x feet anchored situps
Score = 28:08.66

16:32 as Rx'd.
No warm up
Run around Desert Haven-Desert Park for 800 meter
Swiss ball for situps/extensions

3rd WOD:

27:25

This workout was deceptively tough, much like the sprinting/squatting from wednesday.

I love Michael!

Time: 31:00

Usually do all GHD Situps, but I'm going to the fundraiser for the Fallen Four tomorrow and don't want to be a wimp there so I did 25 GHD and 25 AbMat situps per round...

(Runs 4:33, 5:10 and 5:15; not my forte, obviously).

D
@ home
treadmill

as Rx's except order of run - sit-ups - BE's
Round 1 split: 8:21
Round 2 split: forgot
Round 3 split: 26:58

26:58

RE to #234:

I do the same thing. One of my favorite video games of all time is the Resident Evil series. I'm a loyal fan of the original Nintendo superstars, but I think that "Resident Evil 4" is one of the best games ever. The main character, Leon Kennedy, has to do a bunch of stuff throughout the adventure that I thoroughly believe, as insane as this may sounds CF WoDs can apply to. I've been racking my brain to think up a WoD called "Leon" or, if it must be a girl's name, "Claire", named after his partner who has to do the same physical feats.

I guess the same thing can be said about Jason Bourne, too. How cool would THAT be, a week of WoDs based on the Bourne series?

Oh well, back to the real world.

17:10

Done at crossfit alone. Not coaching beforhand.

800m run outside around 28th st with 3 flights of stairs. GHD back ext. Kettlebell anchored sit ups.

23:35.

21:38 as rx'd

A little warmup then Michael:
800m t-mill,50xBack-ex,50xsitup on decline:
today(last time)
1)6:20(6:30)
2)14:00(14:00)
3)21:38(21:25)

I fell apart on the last run, couldn't push it. I'm finding it harder to push myself through WOD's, it seems like I can't get my HR up like before.

Took a little rest then followed with an attempt at CFFB WOD:
275# DL x3
Ring Dip x 6
K2E's x 9
10 rounds in 13:03, but I may have counted one round twice on accident due to trying to count after the DL's on the next rnd. blah blah. i was tired, lol.

later,
b
m/32/5'8-1/2"/177

21:30

As RX'd: 19:17

btw: 154

18:22 as rx'd. felt really strong throughout. dialed my diet in the last few days, it helps a lot.

Did a 2 mile trail run instead.

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

As Rx’d: 24:17
Unanchored situps on Abmat, back extensions on GHD
Foam roll after
Compared to 081103: 24:07 PR

26.:27

Subbed supermans for back extensions.

25:50 as rx'ed. Last run was rough!

m/23/160lbs

As Rx'd -- 15:54

First time on "Michael" ...want sub-15 next time.

M/19/6'4''/190

rode my road bike up scray's hill - very steep ascent, no breaks
1st ride of the year, legs felt heavy from "twins" yesterday, but i can tell that all the deadlifts over the winter helped my climbing

f/22/5'11/180

First time post!

'Michael'

Time -- 21:20

Subbed -- supermans for back extensions

40/m/175/68"

as rx'd

7:31
7:20
8:14

subbed 45# good mornings for back extensions

20:58

23/m/163/5'6"

As Rx'd

30:33

as RX'd - 23:10

28/6'1"/208

37:44

24:20

25/M/155/5'11"

21:40

My WOD Log on 21-15-9.com
http://21-15-9.com/users/10/calendar/5/22/2009#workout_582

26M/6'6"/235lbs

as rx'd: 17:50 (on treadmill)

chose treadmill and back extensions over track and supermans

41:22
I'm an idiot! I did four rounds and my lower back was about to explode. Got through it and can't wait for rest day to be over so we can start again

did supermans instead of back extensions
20:15

27:52

as rx'd 25:15

F/37/125
Made up the Twins today. Thrusters took up about a third of my time- I am horrible at them! Used 75#; rest of wod as rx'd: 23:30

Me: 17:35 as rx'd
Trev: 24:45 as rx'd

Me: 42yo/M/5'10"/175lbs/11%BF

Warm Up: 12 Chest to bar Kipping Pull Ups

WOD: Michael with GHD's and weighted Hip Extensions 32:48

800 meter Runs: Subbed 860 meter Runs. First one at a decent pace, second one at a slow pace, last one at a snails pace

Back Extensions: Subbed Hip Extensions (more than likely, this is what you did too) and I used a 25lb plate held against my chest. I broke these into sets of 25,15 and 10.

Sit ups: Subbed GHD Sit Ups. From to touch at the top to hand on the ground at the bottom. I broke these into 25,15 and 10.

Oh Brother I sure would like to get this one under 30 minutes. I think if we ever get Micheal on the first day of a three day cycle I can get it there. Today, my quads were already pre-fried from the festivities over the last two WOD's :-)

Oh, by the way, my lady Lysa kicked my @ss on Michael today, she did GHD's as well and finished 5 minutes before me..... Lucky me, she rocks!

Have Fun, Train Hard,

Billy

M/34/190/6'2"

20:20

22:30 last time and 20:30 the time before that

Seemed like something was not quite right on the treadmill but it was at 9mph for each round)

Unable to run due to injury, did a 4-minute sprint on the bike instead since that's how long it'd take me to run 1/2 mile

50 incline bench sit-ups
50 back extensions on roman chair

3 rounds
26:53

27:22

with treadmill
incline bench and roman chair as Rx'd

22 / M / 5'9" / 135lb

3 rounds for time:
Run 400m, 35 squats

16:56

I gassed in the middle of the second run and had to concentrate on keeping my dinner down, which was ironic because dinner (pancakes and other garbage) was the reason for said gassing. Bad times.

I encountered a Globo guy tonight who, when he wasn't showing off for his girlfriend by doing bicep curls, made sure I knew he was moving away so they wouldn't get "kicked" while I was doing kipping pull-ups. What a delightful character.

27:42

22:01

19:07

run - treadmil
sit-ups - regular situps with ankles anchored
back extensions - subbed 25# good mornings

M/24/160#/5'7"

CFwu without Situps/Back extensions

Subbed 1000m row for 800m run
Otherwise as Rx'd

Previous PR - 31:44. Goal - sub 30:00

Time: 29:17 - PR by 2:27!

"Michael"

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

No time--clock trouble

34yom / 214lbs

19:30 on Puppy

Subbed machine back extensions. Had to wait to get on it, but compensated my time accordingly. Need a home gym!

47 - 6' - 210#

As RX'd:

25:29

GHD sit-ups + full back extensions

RSM Track.

M/19/170#/6'0

Three rounds for time of:
Run 800 meters
30 Deadlifts at 135#
50 Sit-ups

Subbed machine back extensions for 30 Deadlifts at 135#.

Time = 16:30

three rounds:

800m Run
50 Back Ext.
50 GHD sit ups

21:00 (PR)

as rx'd

18:50

16:40 last time 16:43

Don't really consider 3 seconds to be an improvement

3 sets:
Swiss ball lower Russian twists
overhead pressdwon 35lbs

scaled to 3 rounds of ~750m run (around the block), 30 unweighted good mornings, 30 situps on ab board. 21:51

yes, it was terrible but we must go to the light 20 min!!

tommyhackenbruck
I was your judge durring the MU-WallBall-SDHP. Holy crap that was awesome! I felt bad for making you do the last rep over but you still came in 1st for the wod even with the extra rep!
I was shocked when you didn't place.
I look forward to seeing you at the games man! If not this year then the next!
I hope you can get in with the video WOD!

Michael: 3 rounds
800m Run (a little over)
50 regular situps
50 'supermans'

18:01

m/39/69kg/174cm

sub'd 4:00 on aerodyne for 800m run
28:21

props to the FRAT!

Sorry guys but I had to miss out on this one. I was busy all day and couldn't get to the gym on time. I also don't want to do this on my rest day and work 4 days in a row so I had to ditch this one. Oh well... I tried but I can't win em all.

230509

Three rounds for time of:
Run 800 meters
15k DB Swings, 50 reps
50 Sit-ups

21.12 (avg HR 176, max HR 198)

treadmill 12

29:54

as rx'd: 29:09

as Rx'd
31:12

M/33/70/170

24:13

treadmill (2.0 incline)
reversed the order of SU & Back extensions (oops!)

WOD Michael
as rx'd ,
15.56.
slower again,but still not able to go all out on runs as calf still no 100%,back ext ,slower,made a concious effort to think through each rep ,instead of just rattlin up and doon like a mad man,like i usually do !sit ups ,unanchored,ab-mat,all straight through.
gym soooooo quiet the night,only a couple of peeps in on a Friday night !before ,ohs,shoulder mobility.

knee was wonky

subbed 2400m bike for 800m run
20m39s

then worked on 225lb burpee deadlifts

sub'd row for run
19:19

25:25
been sick,but happy with my run times
406
405
404

As rx'd...ran on treadmill, situps anchored.

24:48

43/171

3 Rounds
800m run, 50 Supermans, 50 anchored situps

Last time - 23:33
Today - 23:19
PR - 22:57

as rx'd

23:53

f/33/5'7"/151

Lots of subs with this one at home today.

3 rounds of:
Ran 8 blocks in front of my house which, if I remember right, is about a 1/2 mile
50 theraball back extensions
50 theraball ab crunches

21:03

28:08

Sub superman for back extensions, then as rx'd:

19:46

Raining in Sun City today, DJD left knee acting up
4 Rounds of:
2 minutes speed bag
Heavy bag 50 power punches
50 KB Swings (20 Kilos)
50 Ab mat sit ups unanchored
34:20

52 yoa new guy, 5'08" 185. 30:39

Michael

Time 19min 45sec

Back Extensions on floor
Sit-up on floor

Managed to the gym Saturday morning (the joys of the kids being with gran for the weekend).

Soooooo lonely no one to talk (moan, bitch, whine) to. At least managed to finish all the 800's without the treadmill being turned off.

Still hate running, just don't seem to get any better at it.

Good Fun

30:04

m/28/170

18:40 Rx

Worked on running on my toes and it helped a lot!

Late on posting...
light warm up with some squats, PU's and stretching. VERY Sore from doing 'Triplets" the 400m run/squats and twins the day before. That being said, didn't reach my PR of 24:56 but did beat the time before that which was 27:39, so not too bad. Again, all with GHD sit ups. ;-)
All sets unbroken with GHD sit ups and hip extensions
Total time this time was 27:26

M/24/183

As Rx'd:
18:12 PR

Rx'ed 30:10
Rough day, fourth day in a row working out, I suck at running, probably took my five minutes for the second and third 800.

Nate
24:00
Makana (M/17)
23:50
Faye (F/40)[3RNDS:400M;20BE;20SU]
22:00

as rx'd except sub'd supermans for B.E.
17:14 pr

As Rx'd: 24;19 PR by almost 2:00!!!!!!!!!

My running sucks!!!

M/39/6'1"/250

AS RX'd with good mornings subbed for back extensions: 25:22.40

800m run on treadmill 1.5 incline
crunches on a swiss ball
back extensions on a swiss ball with feet anchored

25 mins

34/M/6'5''/230

24:10 Supermans subbed for back extensions

As Rx'd 17:23(PR)

21/M/6'/165

30:20 for .6 mi around block, anchored sit ups & supermans vs
30:53 7/26/08

Subbed rowing for run and 25 GHD in place of 50 Situps

21:36

m/29/6'/160

19:53 (pr)

cut time from 24:20 last time. again, subbed supermans for back extensions but situps unanchored this time.

I don't know where my head was at, normally would have subbed 1000m row for 800m run but...

Did the following three times through for time:
750m row
50 situps (anchored)
50 back extensions

16:57

m/32/6'4"/224

31:51 as prescribed. Next time <20:00

Subbed #45 Good mornings

15:59

24/m/175

had to do good mornings for 1st and 3rd rounds due to loiterers on the back extensions

17:43 -- PR by almost 2 min

28:01 (Subbed 200 double unders and Hip Ext.)

Compare to:
081103 - 22:30
080723 - 21:45
080613 - 26:20
080109 - 23:21
071203 - 23:29
071117 - 24:41
071025 - 24:46 (Subbed 200 Double Unders for 800M)

39/m/190

as rx'd
outside

19:20

28:10 as rx'd

23:32 as rx'ed

23:22

Raining. Subbed 1000m row for 800m run.
35/situps 35 extensions.

25:38

~800m: to the first right turn on the trail and back

im a newbie. only been doing crossfit for a couple of weeks. missed yesterday, did today to catch up. this is the first time i timed myself doing a workout.

"Michael"

Buttercups: 3 rounds
400 meters
10 back extentions
20 situps

18 minutes, give or take a few seconds.

out of town. did 40 min on recumbent bike followed by 150 situps/hypers.

Squats for warm up. My elbow and shoulder are still hurting from not warming up yesterday and I want them to be ready for the strengh day tommorrow.

I did the run on the drill pad (approxamitly 500m)time was about 1:55 per lap. Focused on form and efficient motion (i.e. mid foot strike). I ran in vibrams.

Subed 75lb good mornings for back extensions due to lack of equitment. I should have streched more to get a better range of motion.

Sit up were down on a mat with my feet anchored.

Total time was 21:10. I felt pretty good about it. I could have pushed a little harder but I feel like am starting to get through the WOD's better. Less sandbagging.

Drats! Did 30 instead of 50.

Total time with 30s was 13:24.

Treadmill @ 2%
No back extension machine, so did trunk lifts.

28:19

m/30/5'10/205

As rx'd with GHD sit-ups:
24:05

Don't perform handstands and leave boot scuff marks on monuments please.

M/41/5'11"/185

GHD back/hip extensions
unanchored situps

22:36

3 mile run
22:44
then
2 rounds of 50 Weighted sits and Back extensions

M/42/5'8"/220 lbs

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

26:03

Five rounds for time of:

run 800m (outdoor track)
25 back extensions - feet hooked on bleachers, 3/4 normal range to avoid face-planting into the concrete
50 situps

36:46

First time since mid-Feb 09 of not substituting cycling or rowing for running due to an ankle injury. Extra rounds added to try to make up for the lower intensity in the run portion.

Followed by 1/2 hour of stretching.

sub 25kg good mornings = 25min33

20:06

as rx'd

total time: 20:32

round 1: 6:14
round 2: 7:33
round 3: 6:44

32/m/165

as rx'd 23:54

m/178cm/91kg/33y

as rx'd

19:56

1.7:00
2.6.30
3.6:26

WOOHOO First elite finished!!!
32:01...Slow but I did it! Under 30:00 next time:)

Combined with 4x400m/50 squat with Michael secon in 16:55. Total time 28:00 on the dot.

subbed good mornings for back extensions
16:49, blew last score away 18:30 and even did the full 800 m instead of my usual 750 m (the last 50 is a small hill). I have done no running exercises since the 225 deadlift 400 m run workout. I rarely run at all. The fact that my score has improved so much is strong evidence of GPP providing greater gains than sport specific drills.

treadmill
normal situps

29:54

28/m/190

only finished 2 rounds due to cramp in calve. subbed 45# good mornings; abmat sit-ups

17:49

50,50,50 situps
40,40,40 back extension off the edge of a bleacher stair
29:00 total

Dec 30: bw 255.5, 24:43.
This time: bw 257, ~24mins

As rx'd

31:39

If you click on the "Michael" link above you'll learn more about Hero Michael McGreevy, Jr. or you can check out http://www.crossfit.com/mt-archive2/004642.html. Now go get some!

If you click on the "Michael" link above you'll learn more about Hero Michael McGreevy, Jr. or you can check out http://www.crossfit.com/mt-archive2/004642.html comment @95. Now go get some!

As Rx'd... in honor

3:49R+2:09SUBE= 5:58 (Tough but loving the track)
4:48R+2:39SUBE= 7:27 (hard time holding run...)
4:45R+3:01SUBE= 7:46 (trying to negative last lap, wrecked.)
Total= 21:11 (158avg/178max)
Prior 4/24/09 (23:41)

substituted supermans for back extentions
done outside at a track
26:30

20:01

sub BE for DL x 25 reps (115#)

performed at the sweatbox:

19:25*

*sloppy on the back ext. thanks to the "twins" massacre yesterday!

was a pr but...not really!

19:47 (pr) true pr!

21:26 as rx'd

This one was slower than I've done it in the past. Did it on the track and used a 36" plyo box to do my back extensions, had a Marisa hold my feet. Running is one of my stronger skills, but I couldn't push today. Just had trouble focusing. I'm looking forward to the rest day tomorrow, and I can't wait to see what my CFT is the day after!

I love CF, something about lying in a puddle of my own sweat helps keep my life in perspective. Good stuff.

25.03

26:57 not a very good runner, but very happy with my intensity on this one...finally.

Oh, and FYI...

Free chili dogs at work + CrossFit = heartburn + being chased by pukie the clown

Good thing he never caught me!

Mark: 19:45
(subbed anchored situps for GHD)

Theresa: 25:18
(subbed anchored situps for GHD & last 800 m was 1000 m row due to calf cramping)

m/41/200/5'11"

Sub 40 instead of 50..

3 sets
run 800M
40 roman chair situp
40 roman chair back ext

40:40
(1 minute round trip from roman chair to street each set)

Did this one weighing 5 pounds more than I did 24 hours ago, and a bit hung over from a party yesterday.. Ow..

as rx'd

ghd situps

27:41
pr by 2 mins

CFWUX2
BURGWUX2

"michael"
as rx'd

situps unhooked

29:34

performed at the sweat box:

29:35 mins of pure pain, gotta love it !

hamstrings very very tight !

performed at the sweat box:

29:35 mins of pure pain, gotta love it !

hamstrings very very tight !

As rexd. did back extensions on stomach on bench

19:28

1st 800 was about 3:25. Slowed from there.

35yrs, M, 5'10" about 180 and dropping

18.28

Did back ext and sit ups on floor as no GHD

Michael"

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

Lance 22:31
Theresa 23:30

a

Pack scaling. Three rounds for time:
800m run splits: 5:03, 5:35, 6:38
35 back extensions
35 decline situps
44~ minutes

47/M/184
32:29

Sub'ed 50 (25 per side) floor wipers
32:22

22:38 PR by 29sec

2k Row (7:51.5)
CFWU (jump/58lb)

3 R.F.T
Run 800m (2% incline)
35 BE
35 SU

1. 7:38
2. 7:32
3. 7:31
T. 22:41

23:31 in a globo so the running was 1/2 miles on a treadmill with .1 incline.

Thanks to Michael and everyone else serving America. God Bless

18:30. 800 times: 3:20; 3:27; 3:39.
Subbed no-weight good mornings for back ext.

DNC

m/40/67"/185#

"Michael"

Three rounds for time of: 23:00

Run 800 meters (treadmill at 2 degree incline)
50 Back Extensions
50 Sit-ups

m/39/158
22:48 as rx'd

30:57

24:06

CFWU x 3, NO pullups

As Rx'd with slight mod; did BEs, SUps, Run as I know I can start the clock on the BE and not run the risk of someone else being on it (which happened the second round. No blocks on situps or run.

26:23

in the PAC with laps of 5.0/4.0/4.5 for 2400M.

Scaled
3Rs

800m run
25 Good mornings
25 su

21:34

26:37 all as described

20:31 three rounds of 400m, 20 back extentions, 20 situps, and 20 step ups..

25/m/5'8"/152

CFWU

as Rx'd: 21:10. PR is 20:04. It was muggy as hell today. What a rough one (always is!)

17:59

800's on treadmill
subbed superman (x50) for GHD BE
subbed physio ball situps (x50) for GHD situps

Focused on pose technique. Would have preferred to have done GHD BE/SU. Unfortunately, it was occupied for the duration of the WOD.

sub'd
3 rounds
800 M
50 leg lifts--40 leg lifts last round
15:45

"Michael"

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

20:19

37 mins - Eliptical level 10 speed >6.5-7

19.30 PR by 10 sec

17:59 (PR by 3:15!)

Ran on the treadmill again, seemed at little better than last time but that last lap I wanted to stop so bad.

19:44

Ran on TM all at 10.0 MPH
Back extensions final set broken twice

RIP Lt Michael McGreevy

As rx'd, on treadmill

21:06 (PR)

23.m.137.65"

as rx'd
13:59(PR)

As rx'd

approximately 30 mins (first morning workout...have to get used to this)

As Rx'd:
7:50/ 8:25/ 7:40 = 23:56

m/220/28/6'1"

24:21

urgh... this one was ruthless...running and back extensions don't do me any favours

25:10 w/incline sit-ups and machine back extensions (unfortunately).

As rx'd

33:40

2 rounds 19:41 (running late for work)

M/19/165/5'9

As Rx'd: 16.46 PR by 1.24

1 Round:
Run 800 meters
50 Back Extensions
50 GH Sit-ups

2 Rounds:
Run 800 meters
50 Back Extensions
50 Sit-ups

19:43 (PR)
I think I can move to two rounds of GH Sit-ups next time.

cfwu x 3

26:33

first two runs on TM 8.5

last run = 10 laps around b-ball court

145lbs/35yo

day two, after vomitting day one.

16:15

10/9.5/10mph (TM)

As rx'd except not GHD situps:
27:53

Split up one of the half-miles into two .25 mile parts.

"Michael" w/good-mornings subbed for back extensions
Run: 800m
GM: x50
SU: x50 (GHD-style on ball)

3 rounds, 17:40
PB by 0:22, despite feeling like crap.

27/05/09
M/33/80kg
"Michael"
19:26
Did "Barbara" the day before - sit-ups were difficult

M/34/6'/203#

After a week vacation, came back to this. Had limited time at lunch and only got through 2 rounds. Was feeling weak from time off. Run was slow. Did not keep time.

CFWUx1
28:00
Went and played hockey right afterwards.

m/36/6'4"/94kg

Pack:

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

16:56

24'25 rx'd

as rx'd:

21:44

23:37 prev; 26:29 before that

Zone diet is working it's magic!!!

WU
23:42
1st time using new back ext machine & using strict form sit-ups
M/48/188#/72"

30-m-169

21 05
2 incline

30-m-

21:05

CFWU x 3

"Michael"
800 m run
50 back raises
50 situps (floor)

34:26

My situps are weak and slow - always have been.

m/35/5'9/173

CFWU - 3 at home. Reg except no situps 2nd & 3rd.
21:27 - best ever at home.
Apr 09: 22:46-at gym.
12/28: 22:38-at home
7/26: 23:50
5/16: 21:42
4/15: 21:27
Route at home:
Turn L out of dw, run to well garden at Moore's, up road to RR tracks, back to porch.

bike ride warmup
as rx'd.
anchored situps
Time 24:40
previous 27:05

as rx'd:

25:50

EJ
M/36/169
22:05 45 DEGREE BACK EXTN
EJ

WU 3x10 Kipping pullups and burpees

23:52

Rowing Michael

3 rounds for time
row 1k
50 back extensions
50 sit ups

36:40

That blew.

27.29. Felt slow. Hamstrings still bugging me. But better than prior times.

Prior Times:
9/23/08 - 29.51 (after Fran)
11/10/08 - 29.55

as rx'd = 21:29 (PB!)

done on treadmill @ 1.0 incline
sit ups were anchored this time

rxd
18:58

rx'd: 16:35--PR by :35

anchored su. Had been doing be and su out of order, and I think it is harder. BE more taxing on the hammies right before run. Very pleased as it is hot (90) for the PNW.

CFWU run 800m

15x 30# DB cleans
21 Pullups

stupid and lost count i couldn't remember if I was on my 4th round or 5th

21:25

subbed 800m on the C2 for running
situps air-force style
back extensions on floor with feet anchored under dbs

22:48 including time needed to get back on the C2

done with minimal pausing but I guess my situps were just slow motion?

800m run
50 back extensions
50 sit-ups

One round - 10:58

34 yom 202 lbs.

Warm up
23:34 over a minute faster than lasttime (24:49) on treadmill. Set the bar high for me on this one.
Lb 23:23

28/m/190

subbed good mornings and abmat su

19:03

As rx'd at Camp Randall Shell
18:09
Last time: 17:57
PR: 17:45

I hate these WOD's only because I can only do them on a treadmill. With my knees I have to run on an incline. I did all my running at 3.5 degree incline

CFWUx2

1. 10 MPH for 2 minutes followed by 30 good mornings and 3 situps
2. 10MPH for 1 minute and 15 seconds followed by 30 good mornings and 30 situps
3. 10 MPH for 1 minute followed by 30 good mornings and 30 situps
4. 10 MPH for 50 seconds followed by 30 GM's and 30 SU's

totally exhausted. cooled down for a bit and hit another CFWU.

0000000000000000000000000
30/m/165/5'6"
26:26 as RX'd

m/40/6'0"/190

21:49

45/m/163

27:31

outside, about 850 meter runs, about 3 minutes off indoor times

27:48

19:54

at rx 20:52

at rx 20:03 disregard prior post

1st week on CF. M/30/5'11"/153

42.55

28:58

tired at the end...time of 18:41 min:sec

21:14 as rx'ed. I don't think that was a PR, but it felt pretty good.

Keenan (bw 240)
28:34 minutes
9.5 mph
50
50 (50)
9.0 mph
50
50
9.0 mph
50
50

New guy, didn't know that you were supposed to break it down like most on here did. I'll do better next time.