pumped about my filthy fifty PR...hitting this hard

this will be painful after the past two days! My back is going to kill! Nice crossfit radio episode btw.

I wish my gym had a GHD. We get to do "Nancy" tomorrow. Good luck everybody! 3..2..1..GO!

nice

Early post, I attended the cf level 1 cert class at cf Marina, I would recommend it to anyone who hasn't gone. The facility was top notch and wish my scheduled allowed me to train there more often, Thanks Steve!

The coaches were so passionate about training cf there was no down time what so ever. I had been doing the wods for almost a year and they helped me find the chinks in my armor.

I would like to thank all the trainers that were there, we were gifted with an all star group of coaches!
THANK YOU ALL FOR ALL YOU DO!

Anyone with ques on the level 1 class feel free to email me.

HEY EVERYONE! Step up and join the RRG!! Risk Retention Group! Congress and the globo gyms are trying to take down crossfit! Keep your affiliate safe!

After doing the filthy with GHD Sit-ups ILO K2E, I'll be lucky to survive. Last attempt at "Michael" was the last WOD before my surgery. Anything above 25 minutes is unacceptable!

Good bye core.

Who is the volleyball player on the left side of the main page who's picture randomly comes up below "Contact Us" and above the rotating testimonials? Dude has mad hops.

first wod with sprained foot tonight - had a nice little wod set up for me in a small area i could move around in
elbows to knees
shoulder press (w 25 # dbs)
ring dips w legs on box
row (for calories)
21, 15, 9
Didnt time it, just wanted to get through :) thx Nick&Piper for the encouragement!!! Pony - Oh me luvs me some Tambourine!! Does PB&J know Inmate Barbie and MardiGras Barbie will be on the party bus? CANT WAIT!!!

i love this wod,and ive had four spinal fusions.Crossfit has me feeling like an athlete again,today is 6 month anniversary for crossfitting.Hittin it hard tomorrow

**Noob Post**

A Hero WOD. These are the days that (if you don't already) you go balls to the wall and go for broke. Why? Because every Hero WOD is in honor of a a person who literally gave his life for you. If that's not worth putting all the effort you have into a workout, i don't know what is. So honor Michael well, do him justice, and kick your own ass as quickly as possible to get this done.
Brand X Scaling is available from the "Start Here" menu and clicking on "Brand X Scaling Workouts" from the drop down menu off that. If you think this is way out of your league, use it! There is no shame in this whatsoever.

Run 800 meters: 800 meters equats to a half mile. You can go to mapmyrun.com and map out an outside path for it, or go treadmill style. Most people put some small degree of incline on the treadmill though as to compensate for what would be changing terrain outside. Your call, but make note of it.
Back Extensions: We know how to do these from yesterday :) Someone brought up that you shouldn't do these at a rapid pace and sub them with Hip Extensions. I consider this legitimate as well. Most of you were probably doing Hip Extensions anyways! It's all good.
Sit ups: Just make sure you shoulder blades touch on the bottom and you're sitting completely upright at the top. You can have anchored or unanchored feet, use an abmat, or do butterfly situps as well. You can even use your arms to give you some momentum. I do it, so it must be okay right? ;) It really is legit though all jokes aside. If you're really nuts you can decide to do GHD sit ups too...but considering that if you're reading this, you're probably a noob and have little exposure to those. So...don't!

So 800m run, 50 Back Ext, 50 Situps...800m, 50, 50...800m, 50, 50...time! Write it down and make note of your decisions as to how you got things done for comparison next time.

Once again, REMEMBER: This is a Hero WOD, no slacking! They tend to be extremely brutal and mentally challenging. Never give up. Especially today.

As a side note: I've noticed a few people in the last day or so saying they're embarrassed of their times or even too embarrassed to post it at all. Crossfit is hard. It's hard as hell. Acclimating yourself to those "firebreather" times is a process. Very few people jump into this and come out with an bangin time right off the bat. Never be embarrassed, never be ashamed, because if you gave it 110% that's what truly matters (scaled or otherwise!). Finish the workout even if it seems like it's never going to end. It's a complete mental victory, no matter what time you get. As time goes on and you keep with it, you'll see drastic improvements and truly appreciate the beauty of this Crossfit program.

Enjoy :)

**Noob Out**

i love this wod. looking for a new pr.

dang it, my Noob Post is littered with spelling and grammar errors! Grrr! That bugs the heck out of me. Oh well, i'll have to pre-read them from now on.

Taking tomorrow off so I'm fresh for the Olympic lifting Cert @ Rogue. Then I get to bring home new "toys" :D I can't wait. I will absolutely make this up though when I don't have to drive all day long.

Everyone work extra hard to make up for my absence!

Sheesh. I read "Michael" and thought "Murph" for a second. Almost declared an early rest day...

CALF INJURY IN THE FIFTH BOX JUMP OF THE FILTHY!!!!
I'M VERY UPSET I HAVE THE QUALIFIERS IN LIMA AND THE CERT LEVEL 1,
I CAN NOT BELIVE THIS I'M SO MAD!!!!!!
TOMORROW "SWIMING MICHAEL"
I THINK 200M SWIM IS A GOOD SUB ANYBODY HAVE A SUGEST.
BIG HUGS FROM ECUADOR AND AS ALWAYS SORRY ABOUT MY ENGLISH......

mmm, K?

are back extensions supposed to be done slowly? their so much harder when they are slow!

How are the situps done? I don't see a video for them in the "exercise" section.
Also, would you recommend supermans or goodmornings as a sub for back extensions. Is one superior to the other? Thanks!

still bummed about not being able to workout! back injury is healing, but it is taking time. sucks waiting and not really being able to do anything. been going on lots of walks with the pup as that is about all that i am cleared to do right now.

can't wait to get back at it, but don't want to push it and set myself back even more than i already have been.

yotam wei-
The speed is mostly up to you. As I stated yesterday and partially today, some people don't like the idea of rapid back extensions. You can choose to do them slower, but it will obviously effect your time. Make your choice and make note of it if you like

rutgers07-
Read the Noob Post for situps, I wrote that stuff for a reason! lol
For back extensions:
http://www.crossfit.com/cf-info/faq.html#Substitutions12
Read the FAQs, they answer most questions, such as that one.

Hope that helps guys

rutgers07-
Situps:
http://www.crossfit.com/cf-info/faq.html#Exercises10

FAQs answers that one too

Nice video. Something about seeing pretty girls makes me work out harder. Anyone know if she's going to the norcal qualifier?

So someone can post "mmm, K?" and "nice" but my post that was #1 and said "Go!" is censored? You can't let me be first just one time?

Anyone have any suggestions on active recover and prep before the qualifier. Im a week out and I think the 2-a-days need to stop.

It's good to be back from Iraq, hitting up the crossfit and spending time with my daughter. Ain't life grand!

"Michael" it is...

Warpig 3

Michael after the filthy 50? that's just mean.

First hero workout. Cant wait to honor a fallen comrade by smoking the crap out of myself. Will probably be near last post again. Damn Alaska time difference.

Never noticed this before, but are we to assume that the situps are GHD situps? In other WODs it specifically notes GHD situps. When GHD is not listed, I typically do abmat situps, e.g. Angie, Annie, Barbara, etc. Any input would be appreciated, thanks!

I am a newbie and I'm on my 7th workout tomorrow. I'm sore, but I can't wait to push myself tomorrow. I can't believe how much better I feel physically and mentally in such a short period of time. Also Just want to say thanks for to everyone that answers all the newbie questions. I really appreciate it!

backsquats and sit ups yesterday and today?

Eric Gohl, thanks for your words about not being ashamed of times. I've been an athlete in various ways for quite a few years, but the last month-- my first month doing Crossfit-- has humbled me in ways I never expected. I was a rower, so I'm no stranger to finishing workouts on the ground panting, but Crossfit has been kicking my ass like no other.

Thanks for making me feel less crappy about how much my times and overall performance suck. I have to believe they'll improve over time.

sorry back extensions

Comment #1 pelch ,Hey, great time on the filthy fifty. Care to share your strategy to get that PR.

smoked after yesterday...me and aj will def hit this one hard seeing how its honoring a fallen hero and all

Newbies 5 days in. Scaled and did x20. Frustrated by lack of ability to centralize equipment for this WOD. We're in Afghanistan and had to go in and out of gym, find equipment etc. Finished in 27:55 but spent too much time "transitioning" between exercises.
Wondering how to do something for jumping PU when there is no box and the bar is outside. Rob was successful using toe holds to jump off of. Sarah only 5. (There is a gym with a pullup machine but how do I learn to kip or jumping PU? Maybe build a box...hummm.)

Sorry, should have posted this in yesterday's. We are always a day beind due to the time change!
:)

Can't wait to hit this pumped after a 20:12
Filthy fifty

As r'xd apart from doing only sets of 20 back extensions because my lower back a tired from the filthy fifties.

Time: 17:26

PS: My 4th crossfit workout

Just got back from completing the Tel Aviv Marathon 10K. Time: 51:19 (unofficial). 19 minutes faster than I expected, so I'm happy about that.
Will hit this hard later - talk about active recovery! :)
Anyone going to the Cert in Golden,CO on 9/10 May?
Ian

Adam = 32:10 subbed supermans for back ext

Lizzie - 36:05 subbed supermans for back ext

19:58

Response to post 36...

Men sleep peaceably in their beds at night because rough men stand ready to do violence on their behalf...

George Orwell

WU
8:00

Michael (BrandX, Buttercups)
3 rnds for time.
2:30 Indoor Bike
10 BE
20 situps
11:37
total time 19:37

I would just like to thank Eric Gohl for his post today. Being a crossfit noob, I was very proud that I managed to complete the filthy fifty yesterday, even though my time was incredibly slow. But I did complete it in the end as rx'ed!! Never give up, never surrender.

And I'm hitting this wod hard today.

- Ryan, Johannesburg, South Africa

as rx'd

26:44

Got damn my body hurts!!

30:49
sluggish run and 3-5 extentions at a time, fast situps

Joe
In regards to post 36, I dont think the comment section is the place for people to debate politics of war and conflicts! Especially since you are offending many individuals that have fought and bled for the country you live in. While you were probably very comfortable under a blanket of security those who have fallen in combat have provided you!

Eric Gohl, #32 Namir, #46 Ryan:
I too am a noob from the past 3 months. I agree with Namir and Ryan:
With Ryan that, although my time yesterday sucked, I finished.
With Namir that coming into Crossfit I was in good shape and 'proud'. Now I'm in better shape and humbled (once again yesterday)
Eric Gohl: - thanks bud, keep up the good work

So I did my Filth in 25 + change and while I was laying on the floor I had this feeling inside of me saying hey you got more in the tank, its 730 and a spin class is just starting lets do it! Needless to say an hour later and I was sitting on that dang bike thinking why do I do this to myself lol...

Filthy Fifty + Spin (60mins) = 85 and Change....

Cant wait to bang out these 800's should be a good test on the jelloness (year we're allowed to make up words) of my legs

FRAT how is everyone doing??? Ahh Eri I see taking a day off huh? Get back in there you caged animal! No rest!!!! lol Good luck tomorrow bro and bring that cert home so next time I pick you up for pizza I a can be uber jealous of you hahahaha! Get em boy!

So I did my Filth in 25 + change and while I was laying on the floor I had this feeling inside of me saying...."hey you got more in the tank, its 730 and a spin class is just starting lets do it!"...Needless to say an hour later and I was sitting on that dang bike thinking why do I do this to myself lol...

Filthy Fifty + Spin (60mins) = 85 and Change....

Cant wait to bang out these 800's should be a solid test on the jelloness (yes we're allowed to make up words) of my legs

FRAT how is everyone doing??? Ahh Eric, I see your taking a day off huh? Get back in there you caged animal! No rest!!!! LOL Good luck tomorrow bro and bring that cert home; so the next time I pick you up for pizza I a can be uber jealous of you hahahaha! Get em boy!

Please Give Guidance:
To anyone with more "know" than I have:
We only have a 45 degree incline back extension at my globo gym. Do I try to rig up something else, or use the 45 degree bench and call it good enough? Any help is appreciated - thanks - crossfit rocks! (and sometimes sucks too :)

over 1000 michael workouts logged in logsitall.com so far. Stats and age brackets and athlete photos posted on main http://www.logsitall.com page. Look under 'daily ranking'.

Median of all PR's: 22:26
Median Women: 24:03
U19: 19:55
20-30: 21:21
30-40: 22:30
40-50: 23:14
50-60: 22:47
60+: 24:58

More data is more better. to enter your times, look under activity "CrossFit Heroes" in logsitall.
-bp

CFWUx3-minus sit ups/back ext.

runs outside
GHD back extensions
1/2 GHD sit ups
1/2 abmat anchored sit ups

TIME: 20:02

NAIL IT CrossFitters! :)

23:30

im sure everyone is or had seen this article this morning BUT im gonna put it up anyway!
kyle maynard on yahoo.

http://sports.yahoo.com/mma/news?slug=mmajunkie-Maynard_road_to_MMA_debut&prov=mmajunkie&type=lgns

m/29/6'1/192

as rx'd

19:35

#36,

How very righteous of you. I wonder what you would do if you needed to extract information from a terrorist who had intimate knowledge of a bomb planted in a school? Hmm? ask very nicely and say please.....or pour some water over his face till he gives you the information to save hundreds maybe thousands of lives.

I watched the towers go down from outside my house. I didn't need a television, my logic may not be perfect but I would have done what needed to be done with my own two hands to prevent 9/11.

- p.s. - Crossfit community - I'm sorry for this post. I know this isn't the time or place.

#54 Stephen

use what you've got Bro, that's fine

go hard

As rx'd

23:44

CFC 11:40

OK EVeryone knows that joe made a DUMB A$$ comment

LEAVE IT!

PLEASE LET'S FOCUS ON CROSSFIT'S HERO

Can some one briefly bring up Michael's story? Maybe some noobs need to see how we roll on a HERO day, and how the posts need to reflect HONOR and THANKS. And perhaps some old timers need a refresher too.

Thanks you to all the veterans on the board, my CF family- so many vets in my real family- pops, sister, brothers- in- laws, uncles, grandpas- NAVY & ARMY

MICHAEL deserves more than stupid smug comments.
Thank you Michael McGreevy- Navy Lieutenant 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

Ouch!!!

Pushed thru, started feeling all the leg work this week in the last 800m...but finished 20:21!

Feels great to get a good time (for me) and a great way to go into the weekend.

Missed my PR in the Filthy yesterday by 9 seconds...and nearly had my first encounter with pukie. Time to make up for the miss with a crushing of Michael today! Crossfit trains us for the unexpected, so we can be hero's for those that have given our lives for our freedom. This one's for you Mikey!

41/m/176cm/72kg

20:46 (last time 20:29 PR)

Regular Situps, feet anchored (4F-Circle)
Splits: 7:03, 7:01, 6:42

Done 5 minutes after I cranked out 30 muscle-ups in 8:15 (playing the catch up game...).

"Michael" 27'59''

3x 800 m run
3x 50 back extensions (slow with full extension, hands behind ears)
3x 50 decline sit ups, shoulders to bench with full crunch to top

Eric, I really appreciate your posts, keep up the good work!

anyone have a recommendation on the treadmill incline to compensate for running inside?

as rx'd
26.42

M/31/165/5'7"

Michael:
800m Run (outside on the hills)
50 Back Extensions (GHD)
50 Sit Ups (anchored)
3 Rounds For Time: 15:31

24:18
3 rds
Run 800 meters
50 Rev hypers
50 Sit-ups

#66 Rob
I personally use 1.5%, others use just 1%, and I'm sure there are more variations than that but those are the most common two from what i tend to see

48/m/6'/199/week 24 CF/week 4 Recon Ron

Nice out today...so instead of the WOD went to the track...ran 1.5 miles in 13:56 which was 3 laps slow jog with 3 laps at 106 secs each (7 min mile pace).
Also did 1 x 7 dips and the Recon ron pullups.

Multiple doctors orders not to run. I have been subbing rowing for a lot of the running but with back extensions am wondering if this is a good idea.

Thoughts on subbing the running? Swimming perhaps (I swam for the NCAA team with the longest winning streak of any NCAA sport...)? Thanks

28/6'8"/216

18:10

Thanks very much Eric. I may just try and find a spot at my local high school track to do back extensions.

28:07

sit ups anchored

24:01

M/28/216

22:45

Almost unbroken, can get back to sub 20 if I dont stop during SUs and BEs

m/32/5'9"/169

as rx'd

25:46 (PR by 4secs)

Scaled to Brand X Pack
18:00 on the nose

35 reps of back extensions and situps

1st 800 m in 9.0
2nd 800 m in 8.5
3rd 800 m in 7/8

1st time trying POSE on the treadmill - my calves are crying.

@12
Thanks for the Links dude!

24:57

I actually did this WOD yesterday instead of the filthy fifty. I had no idea it was going to be the WOD today.

30:55

Nice workout; really felt this one all over.
27:42 Rx'd

Felt good doing this Hero WOD. Thanks Michael for the motivation...

as rx'd
m/31/5'9"/185
22:40

Greetings for Kunar Pesh Afghan!
Did Filthy Fifty this morning a day late because I was on mission the day before so now I have 2WOD to do.
Filthy Fifty 1:15
Just finished Michaelthis afternoon:
35:14

A little slow because of high Optempo and 2 WOD in 1. Love it!

20:04

24:49 as r'd. Hells yea!

22:24

Reply to #61:

Strong Lil' Pony, I agree, the fallen deserve more than smug comments, but they also deserve more than shallow gestures of appreciation for their sacrifice. I mean, besides the "Murph," how many CF workouts were actually practiced by the heroes that they are named after? I'm sitting out today's WoD for just that reason: Whenever a serviceman/firefighter/police(wo)man gives the ultimate sacrifice in the line of duty, CF immediately makes up a WoD in their "honor." It's exploitation, pure and simple, a gimmick to tug at our heartstrings. As an active-duty serviceman who has seen too many body bags while deployed to Mogadishu and Iraq during my still-ongoing career, I think that the "Hero WoD" concept is absolutely sickening and disrespectful.

I love many things about CF, but this is one thing that I loath and, for the life of me, can't figure out why this goes on, considering the Coach's advocacy of treating public servants with the utmost respect.

m/5'3"/160/29

caught up on filthy fifty

box jumps
jumping pullups
dumbell kettlebell swing 35 lb
lunge steps
knees to elbows
push press 45 lb
good morning 45 lb
thrusters 45 lb
burpees
double unders

30:06

first real measurement, last time my stopwatch stopped, probably ended up round 35+.

playoff beard--where was your filthy fifty time?

onefastbird and eric gohl--nice times I was gunning for your 25's, but the knees to elbows, thrusters, and burpees drained the tank!

"Michael"

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

Time: 26:28
avg HR:148
Run was weak
back tight from yesterday poor form today

31/m/5'10"/210

as rx'd

28:41(pr)

3rounds

800 meter run
50 sit ups
50 supermans

21:31

M/39/175/6'

as rx'd

19:13 pr

last time 24:15

@61... for Strong Lil Pony

Here are a few of the many tributes to hero Mike McGreevy.

I bet if you take a moment before you start this hero WOD to clear your head and reflect on Mike's sacrifice and life I can assure you that you'll hit this hero WOD harder than you ever imagined. 3-2-1 Go!

http://www.arlingtoncemetery.net/mmmcgreevyjr.htm

McGreevy grew up in Portville, New York, a hamlet 80 miles south of Buffalo. Kevin Curran , his high school principal, said McGreevy was a top athlete and scholar who went on to graduate from the Naval Academy in 1997.

"I called a retired teacher who knew Mike when he was here and the first thing out of his mouth was, 'He's the best we ever had,' " Curran said Friday in a telephone interview.

McGreevy ran track, setting a school record for the 800-meter run, wrestled, and played soccer and youth ice hockey.

"We had a teacher go through the yearbook and just put Post-its on pages where his picture was," Curran said. "He was involved in everything: Student Council, National Honor Society, clubs, athletics."

Friends gathered near the McGreevy house Friday afternoon to remember the neighbor who helped fix their fences, jogged through the streets with his infant daughter in a stroller and mowed his lawn in gym shorts and combat boots.

His mother, Patty, recently moved to Virginia Beach to be closer to Michael; his wife, Laura; and their 1-year-old daughter.

When at home, he spent much of his time doting on his daughter. "He valued those moments," said Sherry Snyder, a neighbor. "I don't think there's anything Mike regretted."
Lieutenant Michael M. McGreevy graduated from the Naval Academy and went on to become members of the SEALs, one of the elite fighting forces in the world.

Lieutenant McGreevy, who was the Naval Academy class of 1997's secretary, not only was popular, but
also displayed scholarly aptitude, friends said.

While in high school in Portville, New York, Lieutenant McGreevy wanted to take state Regents exam in German - only his school didn't offer the language. He bought German books and taught himself so well, he passed the exam.

Gary Swetland, Lieutenant McGreevy's former high school track coach, recalled the young man as one of the most determined people he ever met.

He said Lieutenant McGreevy would run more than 3 miles to school each morning, to be there by 6 a.m. so that he could get in a session of strength building before classes started.

"He grew from a thin-as-a-rail, somewhat awkward teen, to an absolute physical stud of a man," said Mr. Swetland, who kept in touch with McGreevy and attended his graduation from the Naval Academy.

"You felt compelled to stand and salute" when he entered a room, Mr. Swetland said.

Military friends of McGreevy described him as the embodiment of American ideals.

"Hold him up as high as you can - he was a great American and a great person," said Marine Captain Aaron Shelley of San Diego, California, McGreevy's friend and freshman year roommate at the academy. "He did well in everything I saw him do - at the same time, he was very, very humble about it and was always ready to help others."

McGreevy finished first in his SEAL class.

He had been in Afghanistan since early April and is survived by his wife, Laura, and 14-month-old daughter, Molly, his mother Patricia Mackin and father Michael McGreevy Sr.

"He died doing what he always wanted to do," said former Marine Captain. Thomas Wagner, McGreevy's classmate at the academy and the president of the Class of 1997.

http://www.usmountainranger.org/memorial/2006/mcgreevy.htm
Navy LT Michael M. McGreevy was born on 24 April 1975 in Milwaukee, Wisconsin. He graduated from Portville High School in 1993, where he was well known as a track star.

Mike attended the U.S. Naval Academy where he earned a B.S. in Mechanical Engineering in 1997. While at the Naval Academy he attended the Army Basic Airborne course and graduated as “Honor Man” of the Army Combat Diver Qualification Course class 04-95 during voluntary summer training. Upon commissioning, he served aboard USS OAK HILL (LSD 51) as a Surface Warfare Officer. His true passion was to become a SEAL, and he later realized this dream when he graduated from Basic Underwater Demolition/SEAL once again as “Honor Man” of Class 230 in August 2000.

Mike started his career in the SEAL Teams at SEAL Team FOUR where he volunteered to attend the Army Ranger Course, graduating as “Top Ranger.” He then deployed for to Southern Command, conducting Foreign Internal Defense missions and multiple joint-combined exercises with several foreign Special Operations Forces. Upon returning from this deployment he answered the call for an emergent deployment with SEAL Team EIGHT to the Crises Response Element, Joint Special Operations Task Force-Horn of Africa. As the Assistant Officer-in-Charge of the Naval Special Warfare Task Unit, Mike conducted numerous missions in support of Operation Enduring Freedom. Following his tour at SEAL Team EIGHT Mike transferred to SEAL Team TEN as Officer-in-Charge of ECHO Platoon.

As Officer-in-Charge of SEAL Team TEN, ECHO Platoon, Mike deployed in April 2005, to Bagram Air Field, Afghanistan in support of Operation Enduring Freedom. On June 28, 2005 he and his platoon were launched as a Quick Reaction Force in support of a four-man SEAL reconnaissance unit engaged in fierce combat with Al Qaeda near Asadabad, in Kunar province. Upon arriving in the area, Mike and 15 other US Special Operations Forces soldiers were killed when their MH-47D Chinook helicopter was shot down. In giving the ultimate sacrifice, Mike and his fellow teammates enabled one member of the SEAL reconnaissance team to escape and evade capture, later returning to the safety of his unit.

During his service Mike was awarded the Bronze Star (with “V” for Valor), Purple Heart, Navy and Marine Corps Commendation Medal, Navy and Marine Corps Achievement Medal (3 awards), Combat Action Ribbon, Navy Meritorious Unit Commendation Medal, National Defense Service Medal (2 awards), Armed Forces Expeditionary Medal, Afghanistan Campaign Medal, Global War on Terrorism Expeditionary Medal, Global War on Terrorism Service Medal, Sea Service Deployment Ribbon (2 awards), Navy Expert Rifle, and Navy Expert Pistol.

Mike is survived by his wife Laura, his daughter Molly, his mother Patricia Mackin and father Michael McGreevy Sr.

My lower back is on FIRE after these three days. Dammit. I went too heavy on the deads, so I was destroyed yesterday and had to scale back.

Today, back extensions?? Umm no. I'm hurtin bad.

This is only my second cycle on Crossfit...needing that rest day to come up!

M/23/6'2"/217

As rx'd: 17:33

That felt like an off-day compared with yesterday's Filthy Fifty!

25/m/5'11"/201

22:12 anchored ab mat situps, runs on asphalt, ghd back extensions

bw 165

15:11 as rx'd

38/m/150

16:59

More than a full minute slower than my pr....I'm not sure what's up, I guess the filthy fifty took more out of me than i thought. I'm gonna enjoy the rest day!

M/23/6'1"/225

Made up yesterday's WOD. First time doing "Filthy Fifties". Only had a 15lb medicine ball, and didn't have kettlebells so I subbed 35lb dumbell, no jumprope so did tucks instead. Otherwise as RX'd.

29:45 (accidentally hit stop for about 5 minutes)

Almost met pukie. About 10 more jumps would have done me in. All i can say is wow.

Had to break up the run because of the lay out of equipment at our base gym. We have 0.4 mile oval track but the back extension and a suitable place to do sit ups are almost at opposite ends! So ran from station to station around the track and then added 0.3 mile at the end. Same volume of runing, just not 800m segments.

Another of those deceptive WODs. Looks realatively easy on paper but...

Time 33:56.7

28.40
Treadmill with 1.0 incline
35 reps of each exercise per round
situps were on back extension machine to parallel

m/36/196

As Rx'ed 26:40 PR

26:38

Completed full workout.

First day of CF. I think I did well.

Thanks for posting that Phoenix, it's nice to know that background to the hero WOD's.

RIP 'Michael'

Does anyone know what part of Ireland his ancestors came from?

M/28/73"/180
23rd WOD

Pretty much 30 mins, forgot my stopwatch leaving for the globo.

Plus bonus squats 3X 135,155,165

"Michael"
17:17

25/m/5'1"/197

God I love Rachel...so hot

@ #72 Dan:
I too have a bad back that coincidentally Crossfit has helped. If you're that good a swimmer, even if you suck at swimming, I'd say sub in swimming for the rowing with this back-intensive day. I don't know how your gym is set up, but if you can, do it as prescribed and swim the same amount of time you would have rowed on your rowing sub.
If you can't do both because your globo gym would frown on a dripping, speedo-clad guy using the back extension, then complete the 150 back extensions and situps with only as much rest as needed to complete, and then transition to the swim (3x the aforementioned time with only as much rest as needed to keep up intensity) as quickly as possible.
This is what I'd do, however, I'm not the pro, so if any pro's see my post, feel free to critique.
This is just one guy on the quest to another....

m/37/6'4"/220

34:12 as rx'd

first time with true back extensions (vs. supermans) - materially different experience

M/50/5'11"/174

In honor of Michael:

20:36 (pr)

I checked my records, and this is almost two minutes faster than when we did this workout in April of last year.

http://blog.al.com/spotnews/2009/04/congenital_amputee_kyle_maynar.html

Good article about Kyle Maynard. Has his first MMA fight down here tomorrow. Good to see him getting a chance to get in the octogon and show what he can do.

"Michael"

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

Time 21:12 PR

Last time was done in 25:15

Thanks Brady for pushing me through it, you kept my going hard!!!

Michael
As Rx'd: 18:36 (PR)

Started CrossFit last summer... took off for a long time (only ran long distance about once a week for the last couple months) Just started back up on Monday doing the WOD's (modified b/c of a lack of a proper gym)

Let me just say it feels so good again to wake up and be soar the whole day!

M/23/5'11"/180

as rx'd

24:55

Anyone currently living at Columbus AFB, MS. ?? I'm moving there in 2 weeks to start casual status.

21:05 as Rx'd:

800 splits

3:08
3:06
2:59

-The Polish Rifle

Male/27yrs/6'0"/172lbs

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

15:59 Rx'd (PR) last time 17:36?

Has anyone seen this and what do you think about it?

Sorry link didn't past.

http://www.statesurge.com/bills/498065-sb374-california

wfs

Dan 72 - one thought is to sub good mornings for back extensions - which you could do right on the deck of the pool. It is probably a little faster than doing BE, so you should note it in comparing your times. Today I plan to make that sub since I will be doing this at a local high-school track, and can't exactly lug the roman chair 2 miles to get there! By the way, props to the very cool principal of that high school, Manual High in Denver, for allowing me to run on their track. Go Bolts!

24m/6'/180

As Rx'd
20:06

As rx'd

23:30

The situps and back extensions really affected my running.

As RX'd

~23:00

as Rx'd 23:06
I truly am betterthanjeffwilson

As rx'd

32:12

M/36/70kg/177cm

1:st week with CF
As rx'd

38:22

Michael:

800m Run (treadmill)
50 Back Extensions (on stability ball)
50 Sit Ups (anchored)

3 Rounds For Time: 23:02

43 YOM 5’7” 182#s

#95 Phoenix, thank you so much for the posts on Michael. Its the first time I've ever read enough background on one of the hero WOD's to really understand not only the person's life, but how the WOD's are built.

NCAA D1 800m runner - check. BUD/S = situps/back ext. - check. Do it on his birthday - check.

High speed, Michael.

swim 35 min
cfwu 2x
3 rounds:
sub 1000 meter row for 800 meter run
50 back extensions
50 anchored sit-ups

in 2nd round "Heroes" by Bowie came up on Ipod shuffle...went all out 24:22

As rx'd

23:58

Almost a full 2 min slower than my PR...SUX!!!!

M/21/70"/183.5

18:43

Run on treadmill at 2%

1st set of sit-ups non-anchored, next two sets anchored

subbed superman for back ext

as rx'd

20:27 (PR)

compared to(12/29/08) - 26:09

M/183/53
WOD as rxd= 16:45 (pr) Beat the old mark by over a minute. Day 10 - 100 push-ups

BrandX Puppies

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

15:21

Scaled:
800m treadmill 1degree
45degree back extensions (35)
situps (35)
3 rounds
22:36

Michael:

CFWU

*800 M Run
*Subbed 50 1.5 pood kettlebell deadlifts for back extensions
*50 anchored situps

Time: 21:05

23:05 this was my first time doing real back ext. Normally I just do supermans.

Subbed a 1600m stationary bike for the runs

20:15

29/m/140lb

'Michael' 13.51

Anchored sit ups, back extensions lying prone on ground- a bit like a fish flapping about.

24/m/6'0/225

as rx'd

19:57 (PR)!!!!

1st DAY of CrossFit!!!!

23:55.72

3 rounds:
800 meters (tread mill - level 1 incline)
50 Back Extensions (45 degrees)
50 Sit-ups (anchored)

As Rx'd
21:13

Lieutenant Michael McGreevy's ultimate sacrifice will never be forgotten.

16:03
Not a PR but everything felt good so I'm happy. Looking forward to the rest day tomorrow, I'm gonna do noth'n!

24:00, way off pr of 20:35. My worst time in a long time. I think I need a day off.

Not sure if this has been posted/mentioned yet (so I will anyways), but Kyle Maynard is featured in the MMA section on ESPN:

http://sports.espn.go.com/extra/mma/news/story?id=4093672

best of luck to a fellow crossfitter and inspirational member of this amazing community.

#95 Phoenix

Thank you for that great post on Michael.

for Michael:

24:30

Very humbling. I was surprised at how slow this was. I was fully expecting a sub 20 here, but the back exts killed me. How is that even possible? I blame the filthy 50.

Runs felt great, though. Can't to take another shot at this.

28m / 6'2 / 196

Subbed 45# good mornings for back extensions

23:44 (PR)

17:18 a new PR!

So I fractured my foot last night. What is the substitution ratio for running v. running on crutches? If we are Rx'd rounds of 400m, what do you think the equivalent is on crutches?

M/25/140/5'11"

22:37 as Rx'd
Back was sore had to break up back ext a lot.

A soldier in my section came up with this WOD we call it the Chupacabra or Sheepdog

4 rounds for time:
400 meter run
20 burpees
15 kettle bell swings 1pood
10 tire flips (tire we used was about 350 pounds)

We tried it out last week and it hurt bad.Up until then I've only hurt that bad after the Murph. We have it on video, but I need to edit it to shorten it up.
You all a great CROSSFIT day, God Speed.

"FOLLOW ME"

This is my first post to Cross Fit, but Im here at Ft Drum with the 10th MTN and regarding the earlier post about disrespecting Soldiers by naming a workout after them, I completely disagree. I think its amazing that this organization does this, especially in light of the media that so often disrespects the military as a whole.
That said, heres my time
Michael:
23:20*
I did pushups instead of back extension (getting ready for a PT test)

27 minutes

All GHD situps. Starting to think i should do regular anchored situps, as they take forever.

Maybe next time.

15:55 pr

M/36/5'10"/183

I don't know what's up with me, but I am really feeling weak these past few days. I'm trying to eat right, get enough sleep and have been cutting way back on the beer (and of course the burpees that go along with them).

Ok, work is unusually hectic right now and I'm dealing with family issues, so that might have a lot to do with it. Anyway, I hate to miss the main site WODs, but lately I just haven't had ANY gas in the tank.

Forced myself to get out of bed this morning and at least got through this:

205# deadlifts 10-10-10
95# push press 12-12-12
40# (each hand) thrusters 10-10-10
45# overhead walking lunges 10-10-10 (each leg)
Then some pull ups and stretching.

I'm completely exhausted. My apologies to the FRAT for skipping this last cycle. I'll do my best to pick it up. Trust me, I don't quit.

Fat Tony: Thanks for checking in on me. Great work on your filthy fifty!

geesh I read wrong
did 400 meter runs

oh well 17:40
feet wrapped around bag

46/M/6'/185

AT CROSSFIT NORTHWEST TUCSON YESTERDAY...

5 ROUNDS OF:

400M RUN
35 UNANCHORED SIT UPS
20 RING DIPS
15 BURPEES

TIME AS RX'D: 27:29 PER KEVIN LAWRENCE

FIGHTING AFTER.

FUN GROUP...LOTS OF GOOD ENERGY.

TODAY DID 5 SETS OF 5 REPS CLEAN AND JERK:

5-135, 5-145, 5-155, 5-165, 5-185.

STRAY CAT BLUES

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

As Rx'd

22:42

I love to post as rx'd!!
Pulled GHD out of the garage set it on the driveway!! I'm sure my neighbors think I'm pyscho! Ha all runs out side!

33/m/215/6'5"

22:59

2:31 slower than PR but expected since my legs and lower back was beat down from previous workouts.

M/24/78kg

19:30

M/43/185/5'9"
Sub'd 1000M rows
Abmat situps
28:13

Noobie - first ever WOD

20:11

Ran full 800, 40 extensions (improvised on swiss ball with feet wedged at 90 degrees under a low tree branch!)
50 situps

24/M/76Kg/6'1"

If anyone can recommend a better way of doing back extensions advice would be much appreciated. :)

Have a good weekend.

39/m/166#

21:38

Limiter - back extensions!

2k row 6:58

30:30 Back and Hamstrings are toast! Come on Rest Day....

Thanks "Michael" RIP and I wish your family the best!

Holy poopsicle Batman

Did this one at Bellevue University Crossfit.
Ran the 800 (or somewhere about that) outside.
ALL HILLS!! Yuck
Nearly doubled my time from the last time I did Michael. Plus I did all GHD Situps, so that took a little longer. But I feel somewhat vindicated because the workload was much greater than last time.

dave
M/33/205/72"

29:05

did the work out before brandx scaled.

16:43 last time 19:02

extremely happy with improvement today. especially after yesterday's disaster

3 sets overhead figure 8's 12lbs
3 sets preacher wrist curls 70lbs

22:07 pushups instead of back extensions

as Rx'd 16:43 PR. old time in March of 2008 23:37.

M/25/6'1/175

WOD: subbed supermans for back ext.

23.50

Beautiful day for run in the Northeast. Next time, try to blow it out on the run and catch my breath while doing supermans.

24:22

22:23 as rx'd.

Did runs on treadmill. Good times. Broke up some sets that I probably could have pushed through, but ran a lot harder than I have in a while b/c I had someone there to beat. Great push.

felt pretty good today!

21:10

Aloha,

Jordan

38:44
M/23/68"/158lb

This was my first day with CrossFit. I substituted the back extensions for prone superman extensions, but kept the rep. numbers and rounds as prescribed. I paced myself --as is apparent from my time. I look forward to doing more.

As rx'd

17:40-18:05 bit of a glitch on the timer...

Michael wow had to use treadmill.

37:10

43yom / 147

20:18 with GHD Sit-ups

21:35
had to sub last round of back extensions with good mornings because someone was on the GHD machine, otherwise as rx'd
Hey Eric Gohl let me know how the olympic lift cert went

Thanks guys for all you do for our country!

24:31
31 seconds behind PR
I definitely went really slow on the first round ( back extensions got to me)... But cranked up the speed for the last two.

M/28/5'10"/165

Subbed pushups for back extensions

19:14

FRIDAY 090424

Clean & Jerk

1 rep max

Got to a pb equalling 85kg/187.393lb

I got a clean pb of 87.5kg/192.904lb

I took so long to get out of a very deep squat that by the time I went for the jerk I couldn't get under it fast enough and failed. Next time.

I widened my foot placement today to shoulder with and found it a lot easier to get under the bar.

Grace

30 x 60kg/135lb Clean & jerk

current pb 4.45

Time: 3.10 new pb

grace is my favorite wod so I'm delighted

Tractor Tyre (smaller 4 foot tyre) pull

Hold rope at end and drag the tyre 25m the pull the tyre to yourself from a standing position (about a 15 rope). Turn the tyre and get back to the starting position of the tyre the same way.

Time: 6.28 cheap pb as its my first time

God Bless our heroes......Michael: 24:48 PR I absolutely love CF

25:30

"Michael" almost as RX'd

3 rounds of:
Run 800m
50 Good Mornings (I think these are slower than the regular back extensions, but couldnt' figure a way to wedge myself and the swiss ball today)
50 AbMat Sit-Ups

25:09.24

Times were:

Run: 3:56.94, 4:02.65, 3:55.78
Good mornings: 1:48.91, 1:49.63, 1:52.14
Sit Ups: 2:26.45, 2:36.75, 2:39.99

M/37/5'10"/165
21:20

cfwu

WOD
sub pack 800/35/35

20:25

M/46/5'7"/190

As Rx'd: 17:41

Looking to see if there are Crossfiters in Bahrain (NAVCENT)?

Michael with good mornings, 14:21, PR for that protocol. I actually think the good mornings are faster, you sort of pop back up quicker. I am going to do some trials with a stop watch to figure this out for sure.

Warmup: "Seiler Total," BP, bodyweight, max reps, 3 (yeah! Baby! [heavy sarcasm]); BS, bodyweight, max reps, 22 (happy with that); pullups, dead hang, 13 (pathetic). Total score 39, was shooting for 50+ but it was not to be. Arms, shoulders tired, now why would that be?

30 yom, 185 lbs

23:34 subbed good mornings, runs on treadmill

800m on track, first time with five finger
subbed supermans for back extensions
anchored sit ups

time: 16'40

m/37/76/195

21:05pr

Previous 23:30

As rxd
21.06(PR)

previous pr 23.54

TSW!!!

Not quite as Rx'ed...I have no equipment to do Back Extensions. My sub was Air Squats.

800m Sprint
50 Air Squats
50 Situps

3 Rounds

18:22

18:11

F/38/138ish/5'4"
Dang it - I did hip extensions again.
(on incline thing at gym)
Feet with anchored situps.
28:13

Introduced a friend to the Buttercup scaling. She did great!

21:19

Mark 28:08
GHD Sit ups

"Micheal"

as rx'd
22:20

#95 PHOENIX

Thanks for sharing that story... very sad but truly inspiring...may Michael rest in peace.

For all those serving abroad, keeping us safe- thank you! May you always be safe too....

f/42/113/5'

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups (with glute ham situps, full extension)

Time: 23:57

tough after filthy 50!

As rx'd 25:16

F/5'4"/136/23

CrossFit Warm Up

W.O.D.

20:21 as rx'd

WOD
5 rds for time;
30 GHD sit-ups
30 Back Extensions

12:17 (PR)

I am sure I did extra GHD Sit-ups on the last round. After the WOD i did one round of 800m run, 50 sit-ups, 30 DL (95#)

As rx'd 18:01.

The last couple runs were a struggle. I felt like I could finished faster. This will give me something to shoot for next time.

m/35/214/5'11

A.M.
BP: 155x10,175x10,205x6
DB Incl P: 50x10,60x10,70x9

P.M.
WOD
As rx'd 25:54

doing strength bias

hang squat cleans
95x5, 135x4, 155x1, 155x1, 165x1 (old PR), 175x1 (PR)

finished with half michael 3 rounds 400m run, 25 back ext, 25 sit ups: 10:25

followed by 5 rounds max rep HSPU's:
5 to floor, 2, 3, 2, 1, on 15lb plates

27:35

subbed good mornings w/ 45# for back ext.

21:45

35 back extensions
35 situps
1/2 mile
20 back extensions

pass out

8:10

need to work on cardio!!!

As Rx'd
31:58

I started off with the Xfit warm-up but only doing 2 rounds and taking the Back Extensions out since I knew they would kill from the WOD. Did the full workout finished in 31:58. Some old lady hogged the back extension machine on the last round and being in the testosterone enraged mode that I was in I almost tackled her out of it. I did all of the running on a treadmill @ 80% heart rate the first two rounds and kicked it up to 90% on the last round. My running averaged somewhere between 4:15 and 4:50. It would be nice to have a place where I can run on the ground and have the back extension machine to go at right after.

M/24/160#/5'7"

Subbed 1000m Row
Did GHD Sit-ups

Time: 31:44 (PR by 1:30 - not to mention I did anchored sit-ups last time so I say that's a great improvement)

16:29 as rxd with ghd sit ups

32/m/165

25:10 as rx'd

21:28 subbed 800M run with a 800M row

m/30/225/6'2

subbed 30 extensions and 30 situps

24.43

Officially finished my first week of cf. Learned my lesson on filthy fifties with not doing the rx workout while just starting up. My goal is to be able to do the WOD as rx'ed by the end of May. Is my back supposed to feel like someone took a baseball bat to it??????

100 W.L reults: 8:23
21 pull-ups
21 sit-ups
100
18
18
15
15
100
12
12
100
9
9
100
6
6

scaled
800m
25
25

23'27"

M/39/6'3"/256#

3 rds
800m run
50 back extensions
50 abmat unanchored situps
24:50 PR

Scaled back
1/2 mi treadmill
35xback extension
35xsitup (anchord)

31:20

as rx'd:

23:11

Skipped WOD to surf. Got barrelled first wave. I'll try to make it up tommorrow.

as rx'd: 19:34
runs outside
ouch

Subbed rowing for running

3X through
1000M rowing
50 anchored situps
50 back extensions

30:46

M/32/5'4"/144lbs
As rx'd, runs on treadmill with 1.5% incline
18:21

#222 JPW, good choice ;)

"Michael"
3 rounds
800m on treadmill @ 8.5mph, 1% incline
50 good mornings w/45lb bar
50 anchored abmat situps

19:01

As Rx'd

20:50

sooo, this workout destroys my lower back.

19:25. I've got a bad cold but I lived.

M/26/5'9"/170lbs

Row instead of run

21:38

m 45 5'10" 202

as rx'd

25:00 (estimate no stop watch)

1st "as Rx'd" Hero workout today! (Week #17 of CF)

24:34 (pr)

m/39/190/6ft. as rx

23:56

Anyone know the record on this? Seems anything under 18 would be near impossible.

19:10 sub'd supermans.

m/41/160

900 meters
25 BE
25 SU

11:28

Ass is kicked after yesterdays Filthy Fifty

MICHAEL

As Rx'd
800 M run (outside/hills)
50 GHD back extensions
50 GHD Sit ups

3 rounds

20:14

#89 Gordon

Coach honors the fallen.

I dont know if you know but Coach has donated a lot to our Service men and Women, including his time and equipment for gyms.
How much honor can you give? I would only hope that in my passing I could have such a priviledge. The name of these Soldiers/Officers are respected by all on this site, and what better way to let the world know about their ultimate sacrifice while remembering who they were.
I didnt have the honor of meeting Michael or many others of the "heroes" but when I do the WOD I push myself that much more and Im sure many other Crossfitters go all out the same as I try to...
I hope you change you mind and work out really hard while honoring "Michael"...

BTW, thank you for your service too. Sorry for what you must have witnessed during your tour. wish the best to you.stay safe always

3rd WOD ever! As rx'd.

19:41.3 without transitions running across gym for equipment.

22:11 with transitions...

Not so bad for the third day I think. Although this workout is in my ballpark.

800 times:
1st - 3:33.5
2nd - 3:50.56
3rd - 4:34.19
Running kills me... I'm a swimmer and rower.

M/34/190/6'2"

22:30 (20:33 last time)- treadmill 9mph, 8.6mph, 8.2mph

Estimated time based on treadmill timer- took it down to 3mph between reps which probably hurt my overall time.

CFWU x 3, mod'd in basement

800m Google Earth Ruler around the blocks

BE on fitness ball
SUps feet anchored

23:46; see previous for PAC time

As Rx'd: 26:07

M/39/6'1"/245

18:38 as Rx'd

25/m/5'11"/177
As rx'd
18:18(PR)
by 1:52

CFWUx2
28:13

24/m/175

as rx'd: did decline sit ups.

20:53

treadmill

27:45 (pr)

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

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

19:17
slow running

PR: 17:05

28:40

sit ups as follows:

1) 50 knees to elbows
2) 50 ghd sit ups
3) 50 abmat sit ups with soles of feet together

Michael is one of my favorite WOD's.

RIP Sir.

Thanks Lauren & Coach for the GREAT cycle! And Coach, thanks for kick-starting the discussion board this week. Things were getting a little dull on here lately!

28:12 on first ever attempt. Used treadmill at 1.0 incline at 7 to 8 minute mile pace. Back ext's suck!
M/30/6'/198

As Rxd
26:11 (last time 27:37)

F/36/5'2"/108

As Rx:

24:09

run was an outdoor course (with hills).

as rx'd

29:37 pr

made up dl's yesterday...my back is killing me!!

thx coach

33 yom 220 bwt
bike 10 miles to gym

michael as rx'd
800's on treadmill 2 percent incline speed at 9.0/9.0/10.0 but had to back it down to 9.2
50 back ext's
50 anchored situps
time 22:17 lower back was blah after this cycle.

m/19/6'4''/190
cff
5x3 power cleans @ 155
HSPU holds 40s, 48s, 58s

80m sprint, rest 20s, sprint, rest, sprint,
rest 2 min
repeat

20:49

GHD Back extensions and sit-ups

The runs were the worse by far...

M/32/160 6'1

23:57 not PR

31/M/190

as rx'd but I only did two rounds.

Time was 13:58 - about 10 seconds off my pace from last time.

Did it in the afternoon which isn't my best time so not to bad.

Dead Tired after last couple workouts....met Pukie yesterday with the Filty 50

19:54 today.

Have a good weekend!

as rx'd
26:01
hot day out here in phoenix!

38M/5'10"/166#

Warm-up: 3:00 row (726m); CFWU 2x15; 145# bench press, 18 reps.

As Rx: 17:05.

Cool-down: PNF of hamstrings & shldrs; foam roll.

New PR by 0:08. Outside road course. 82F; 33% humidity. Bent-knee anchored sit-ups.

My first CF WOD! Was awesome (and tough).

Had to scale back a little on the back extensions as I am still building a good base there and I've injured it before.

As RX'd
Round 1
6mph Treadmill - 0.5mi
32 back extensions full range
50 sit-ups unanchored with mat

Round 2
6mph Treadmill - 0.5mi
30 back extensions full range
50 sit-ups unanchored with mat

Round 3
6mph Treadmill - 0.5mi
30 back extensions full range
50 sit-ups unanchored with mat

Time: 27:06

I will be working on getting my lower back on-par without killing it.

Thanks to all who make this possible, you rock!

Pete

22:58

22:58 (PR by 4:02!)

43/171

Ran first two rounds as 400m runs before I remembered that we were supposed to be running 800m so I completed the third round and ran another 800m to finish up. Did supermans and anchored situps.

23:33 - about 30 seconds off PR

M/43/6'0"/175
Rowing instead of running. Hard to run on torn Achilles tendon.
Abmat sit ups and back extensions
24:35
Dragging a** today it felt like. 3:10 each 800 meters. Lots of time spent getting between rowing machine and spot to do sit ups and back extensions. Felt really good to be done with this. Ready for a rest day on Saturday!

As Rx'd
39M/177/5'7"

24:20
First run in 4 months due to a bone spur
and plantar fasciitis in right foot. Had to push through the lower back burn during the run after those back extensions. Great WOD!

29/m/183

17:59

PR by, well, a lot.

21:32

19:03

outdoors, track
butterfly style sit ups
supermans (which surprisingly to me, seemed to use more back muscles than when I do back ex on roman chair)

This was post full time job, and part time job on Friday night so glad to make it through and I believe is a PR to boot.

Erin

24:42

Distance was more like 850m. First time running mid-strike instead of heel-strike. Calves definitely tired towards the end. All SU sets unbroken. Yay for me.

48 min!:(

39/m/190
as rx'd
outside runs

new pr!
17:53

old pr 18:07

31:14
sub: 35-lb. kb swing, un-anchored abmat sit-up
took it slow today.

19:53

Whoa! While my time isn't exactly stellar compared to others, CF is ME vs. ME right? (hush now Papi Chulo)

Last time Michael 01/01/09
Scaled ridiculously to .20 mile
25 swiss ball back XTs
25 anchored sit ups
17:45

Today AS RX'ed (man that is so cool to type that)
.50 mile outside
50 back XTs
50 AbMat situps, anchored
29:35!

-TWICE the WORK- oh, and NO inhaler and I ran OUTSIDE- pollen and grass in the air- no problem :)

every day, in every way,
I am getting better!

Wont be able to post later.

Subbing BE's for KB swings 1pood.

Would rather run outside on a track than a treadmill and cant think of a good way to get the back extensions done. No gym close to track.

M/24/184

As Rx'd:
21:00

Well I felt good for my third WOD ever.

I did sub the running for 1000m row. (I just received my concept 2 rower and had to use it!)
everything else as rx'd

25.55 (I did it a little faster, but my watch messed up, so I rounded up a bit.)

Michael
run 10.0 mph
back extension
situps anchored

20:24

subbed unweighted GM's

20:05 (PR)

As Rx'd except back extensions with 25# plate and abmat situps...

24:50

17:37 as rx'd

wow noob moment, I just realized 'as RX'd' stands for 'as prescribed' and not 'as recorded' makes more sense! *chuckle*

Strong Lil Pony "every day, in every way,
I am getting better!" - I love it!!!

p.s. Saw your DL PR the other day- outstanding!

Erin

18:49 treadmill, feet anchored.
PR is 18:35

m/32/143

21:21

as RX'd

30:07 (26:01 last time)

7:59
11:06
11:09

lower back was slow

biceps and forearms

RX'd 17:32 PR no feet anchored

26:19.

Not as Rx'ed: 10 GHD Sit-ups and 10 GHD Hip Extensions x 5 sets each round.

Last time 25:57 as Rx'ed on 2/5/09.

Crossfit rookie, but I had a good day.

18:53

Jodi (F/30/113)

Hip Therapy
500m row
Hip Stretches
Foam Rolling

3 Rounds of:
10 WallBall Shots, 14#

2 Rounds of:
5 Thrusters, 45# (felt a little less wobbly)

5:00pm

"Michael"
3 Rounds of:
800m run
50 Good Mornings, 20# ball
50 Situps (hands touch floor at head and at feet)

Time: 21:03 (14 seconds lower than PR)

So, I'm happy with this for many reasons. 1) I woke up with a sore throat and a cold - the drugs are helping LOL 2) I haven't done more than the running in "Helen" in March since last fall 3) I met with the orthopedic surgeon about my hips today and I left feeling no better, in fact I was very frustrated and down. He said it sounds like a tendon issue and there really isn't anything more I can do. So, I'm no further ahead.

M/30/70"/190

as rx'd = 21:37

D
@ 29's
27:30

WU then: end of wk7 5x5 (BS,Bench,Power Clean) then WOD:

21:25 as rx'd on treadmill, decline situps
1)6:30
2)14:00
3)21:25

this gave me cramps where i didn't realize I had muscles.

later,
b
m/32/5'8-1/2"/178

abbrev. warmup

Michael
as rx'd

29:50

Reply to comment #237:

Lisa, you're right, and I apologize for my perceived snarkiness. Coach and Lauren have bent over backwards to introduce functional performance training to the military, and for that we're eternally grateful. It's kind of hard to put into words, but what I was trying to say is (and I'm not sure if I'm doing better this time around) that we (Americans) tend to honor good people who were taken before their time with stuff that doesn't really, in the long term, mean anything. Don't get me wrong, the intent's great, but I wonder if maybe, in remembrance, we should do something that the deceased believed was worthwhile in their spare time, like coach little league, feed the homeless, fix up a downtrodden school, or something like that.

Let me put it this way, and may God strike me dead if I'm disrespectful: Let's say Coach suddenly passed on. How would CrossFit honor him? With a WoD, like 1000 KB swings, 20K run, 1000 thrusters, 3x for time? Or would we have a CF-wide "Open House" day or week where instructors would give CF basics classes for free and maybe, for those with enough experience, help out with fitness classes at assisted living facilities or people trying to regain their independence after a debilitating incident? I think it'd be the latter, considering how big the Coach's heart really is.

Irregardless, I apologize if I've offended anybody, and I believe remembering the fallen with positive activities is a great thing.

WOD Michael,
as rx'd,
15.32.
runs were a pain as my calf went again doin the doublers on the filthy fifty last night.
gym was quiet the night ,no numpties !even gabaminute wusnae there,so when i rattled the bar off maself doin h/p/sn,there was nobody rollin about killin themselves wi laughter ! i was all by myself,
new 2 pood kb arrived the day,it's a monster !
yay more burpees !

17:14 as rx'd.

Then did mile of 2 min cycles of incline runs.

28:40

23:50 as rx'd

Gordon R. #297:

Glad you came back. It's all about remembering. Truthfully, would as many people remember Michael McGreevey today without "Michael"? Would I know it was his birthday? Would I know his story? Nah. No chance. I would have little cause or opportunity to think of ANY of these men and women, dead or alive.

But I do. I know the story. I think about them--I think about YOU--every day now. Is a workout in their honor trivial? Eh...maybe. But now I, and lots of folks just like me, I remember. Now I know.

That's important, don't you think? That, in and of itself, is good, right?

Thank you, Sir, for posting again. Thank you for doing what you do.

Please come home. Come home safe and sound. Come home and let someone like me shake your hand and thank you in person. Someone who learned to remember you because of a workout done to remember a hero named "Michael".

M/23/5'10"/160

Performed back extensions on Bowflex (I know, I know....) with 70 lbs resistance.

Subbed Running with cycling .5 mile increments with 5 resistance at constant 18mph speed to keep burn in thighs/calves.

First set rx'd

2nd & 3rd sets done in 35's

17:14, am new to CrossFit full time, hard to believe such an intense workout in 17 mins!

M/22/175/5'11"

Time= 19:45 rx'd

1st time doing it. sit ups were the slowest out of the three things. Pushed myself.

in8girl- Thanks! I was pretty happy, you COMPLETELY motivate me. THANK you from the bottom of my heart for all your love and support. You are wonderful.

pete pellizari- LOL it happens to all of us. Welcome aboard.

ROBERT SUTHERLAND- I've been meaning to shout out to you- I LOVE THAT YOU POST IN ALL CAPS. Seriously, I love it. And I love that you put what I guess is your *main* workout song. I always look for your posts, I remember one time you put Cinnamon Girl, and I'm thinkin', Neil Young?! How the heck do you lift to that? Next time I heard it, aaaha, I was thinkin' of your post, I could dig that, especially the guitar at the end..nice!

MomOf3- GHD in the driveway? "Won't you please, please won't you be my neighbor?" That's insane and I love it!

Playoff Beard- Hope family issues aren't with Mrs. PB, the kiddles or Mama. Chill with the beer, yo! :) jk

Eric- I bet your butt is sore from driving all day. Enjoy your cert.

Phoenix- Thank you for such a detailed story on Michael. Where'd you find all that? Do you have info on the other Heroes? You know where I'm going with this, right? :)

This is why I think CrossFit is so much like my family, growing up with 10 brothers and sisters: the older kids took care of the younger ones, like the noobs here, and daily/weekly tasks were rotated all around, like when I asked Eric to do the noob post for April. Mama & Pops (my first Coaches) rarely stepped in, and let us kids beat each other up all the time. But when they did, God help us, they would say " well, now you've RUINED it for yourselves", cause that would mean she would take the toy/ nerf ball/ atari cartridge/ last donut in the box that we were fighting over and break it/throw it away/ flush it down the toilet and we kids would look at each other in shock and amazement. My brothers taught me to suck it up at an early age and I could NOT cry or tattle on them, who would I play with then? (and I was FORBIDDEN to have Barbies)

25:14 this wod sucks for me. half mile sprints at 9 on treadmill. that was a first

30/m/197

25:48 as rx'd.

sit-ups on ghd, but only to parallel.

30/m/6'1/225

5 sets of 800mtr
50 push ups,
50 sit ups,
then subracted 10 each set

29:29

15:10

anchored sit-ups
used treadmill, slowed down time to wait for it to speed up and transit to and from it to do s/u's and beack extensions

Started Crossfit 2 months ago.
Totally addicted!!!
23:44 as rx'd
Pucking in your honor broda`

F/37/124
Made up Filthy 50 today:
as rx'd (35# KB,45# PP, 20# wallball..)
27:20 (30 secs short of pr)
burpees took almost 6 mins, wallballs 4:30! Michael tomorrow.

cfwu x2

24:50 as rx'd
full range GHD sit-ups

Nothing but core and upper body until further notice.

25-20-15-10-5 of
Ring Push ups
Ring rows
GHD Situps
GHD Back extensions
Time: 14:53

19:02 PR

Runs @ 9.3 on treadmill
All reps unbroken

Felt horrible when I was finished... But I had lots of support

22:45

as rx'd 22:30 (abmat sit ups)

m/23/5'8" 175
21:20 as rx'd

Our fallen brethren are to be honored-- from home or abroad. You choose the venue. Between my brothers, dad, sons and me - we have 14 combat tours and 20ish overseas postings. We love that folks get to vent their patriotism in free speech. In fact - many of us are CF converts.
Lead -- follow -- or get out of the way!!
Coach - drive on

Michael inspires HooRah

F/29/170/56kg

GHD sit ups

23:08min

First post and attempt at "Michael"
Just started Crossfit last week

m/28/5'9"/155
36:12 as rx'd

I think im hooked for life!!!

34yom / 217

22:04 on Puppy

Subbed back extension machine. Left knee became sore and slightly immobile. Maybe I need new shoes...CF seems to be taking a toll on my knees.

m/30/5'10"/220

CF warmup as RX'd
then
Michael as RX'd 29 min.
Not as fast as my Marine Corps days,
but getting back there. Not too shabby for my 3rd
day doing Crossfit. I love this stuff. Kicking my ass back into shape.

F/27/5'0"/108
As Rx'd : 24:15
My core is demolished, and I love it, thank you ;)

'Michael'

58/M/195 subbed; 1000m row, 44lbs SLDL - 26:00

48/F/125 subbed; 1000m Row, 35lbs SLDL - 27:31

Brand new to Crossfit, but love it.

Stats and time for day:
34/m/193
29:42

Pathetic, I know.

But yesterday I did this: http://www.youtube.com/watch?v=4o-RM6ebuis
...& it killed me.

M/39/5'6"/183

Lousy treadmill
Crappy air quality
Roman seat for back extensions... lower back DEAD from yesterday and heavy deads before.

39:06

28:20 as rx'd. Shin splints slowed me down a bit

Started Crossfit last week
First attempt at this WOD

M/28/5'9"/155

36:12

M/22/6'2"/210
As Rxd 29:07
bout killed me, but real good workout

As rx'd 20:40
Pr with legit back extensions. Back is on fire! Nothing like supermans. Pretty happy with the performance!

m/25/155/5'11"
24:51

Full details at 21-15-9 Fitness Logbook: http://21-15-9.com/users/10/calendar/4/24/2009

25/m/175

so my roommate introduced me to a new one today.

3 rds for time:
400m run w/20# med ball
10 squat cleans 155#
30 situps

time - 12:28

subbed elliptical for running (couldn't make it to the gym today used home gym)

9:30

m/27/5'7"/175

as rx'd
18:00 (pr)

previous
21:26

did my back extensions on the ground.

20:58

29:29
Lower back, glutes and hams were so tight I could barely run. Not that I'm a great runner anyway, but I could definately tell that I was severely hindered by my DOMS today. Looking forward to the rest.

btw: 157

as rx'd: 19:45 w/ feet unanchored for sit ups

Ryan M/23/189/5'10

18:27 as RX'd

Josh M/19/180/5'6

20:51 as RX'd

Jake M/17/105/5'4

20:04(questionable on the situps, and did pvc pipe good mornings as a sub)

19.19
as rxed

M/29/221/5'11"

29:10

anchored situps.

did back extensions lying on floor or with feet anchored on couch lying over ball.

21-15-9
OHS 65#
PU
time: 6:26

and, In reading through the note about Lt. McGreevy, I was at Bagram running intel ops in support of the recovery, and I remember being at the Memorial Service for him and the rest of the crew. Even if they weren't in your unit, when it is someone you ran into at the gym or the chow-hall while you were there, it hits you harder. To me, the Hero WODs, if nothing else, give you a reason to destroy yourself, because someone is depending on your ability. I think about this while I am destroying myself so I can go back in, leaving the Federal Prison System behind me.

AS RX'd 23:37 PR
using a treadmill with about 10 seconds of transition time to a glute ham developer for hip extensions and situps. Situps were just below parallel to the deck for the most part.

cfwu x 3 - situps and back ex.
3 rnds.
800m treadmill 8 mph
50 situps (ball)
50 back ext. (ball)

24:08

3 rounds:
.5 mile run [treadmill (10.6, 10.0-9.5, 9-10)]
50 decline #3 situps (unbroken)
50 back extensions
19:16

previous:
28:35 (treadmill) 12/29/2008
38:00 (track) 11/3/2008

Done at crossfit
ran to 28th street around loop with 3 flights of stairs
GHD back extensions anchored sit ups

24:11

23:59

M/33/6'/180

As Rx'd: 21:47

Subbed 45lb. Good Mornings. Hams are gone. Did 15 HSPU's with my wife assisting for the first time afterward. They were easier than being against a wall. Go figure. WOD was harder than it looked on paper.

M/41/6'3"/226

BrandX Modified Pack:
3 rounds for time:

800m run (Treadmill)
35 Back Extensions
35 Situps (Anchored)

23:07

as rx'd 21:38

garrecht as rx'd 24:57

F/32/5'6"/177

BrandX Modified Pack:
3 rounds for time:

800m run (Treadmill)
35 Back Extensions
35 Situps (Anchored)

26:58

30min ..ehhhh felt good but slow did at night in the dark also..prob didnt help

As Rx'd

19:51

m/48/179

CFWUx1
BurgenerWUx1

Three rounds for time of:
Run 880 yards, Track, 3:18/4:11/4:35
Back Extensions, 50 reps, 1:27/1:30/;31
Sit Ups, 50 reps, 1:08/1:23/1:03
Total 20:10

Slower than my PR of 18:12 on 081103. But my PR was set on a treadmill. My time on the 880s was about 30 seconds slower on the track and my back extensions were done in the bleachers (had to get up there, losing another 30 seconds or so on the wod). So on an apples-to-apples basis I did this wod in 18:10. Or looking at it the other way, my previous PR was really a 20:12. Either way, I feel as if I put in a good effort today and Iook forward to shaving some time off this in the future. By the way, I plan to run on the street in the future (as much as possible) instead of on a treadmill.

Also did the following 5-rep sets of shoulder presses: 45/95/135(4 reps)/130(tied PR). I hope to get 135 next time.

Mama and my daughter Brittany did the following version of Michael today:

Mama
f/50/130
One round for time of:
Run 880 yards, Treadmill
Supermans, 50 reps
Sit Ups, 50 reps
Total 8:00

Brittany
f/11/65
One round for time of:
Run 880 yards, Treadmill
Supermans, 50 reps
Sit Ups, 50 reps
Total 10:00

My son Luke did the following workout today:

m/13/120
The Filthy Fifty
15:40 (done with a 25 lb kettelbell)

Great job, guys - keep up the good work!

as rx'd
25:56

m/24/6'/190

35:08

modified: used back extension prop for both back extensions and those hanging situps (whatever they're called). did 40 reps of each in sets of twenty. track is 1-2 minutes from weight room. awesome workout, refreshing after yesterday.

24 mins 58 secs.

I remember being able to run a half mile in 2 minutes. Today i didn't break 3 mins 30 secs. And my back hurts from all the back exercises yesterday and today.

man went into this one feeling unmotivated but me and aj pulled through
18:33 me
19:19 aj

19:28 in Union III.

Nice Vid of the Qualifier.

Looks like some missed a box jump at 5:32 of the vid. Ouch! If you haven't ever missed in the middle of a WOD (I have) know that it will blind you for at least a minute! Big fun when you're pushing for time. Respect to whomever that is!

Posterboy

M/34/170

22:05

My 4th Crossfit workout, I'm totally sold. Using it in part to get ready for basketball practices starting in June.

Used a 30lb weight vest running my 800's
Back extensions I held a 10lb. plate
Situps I held a 15lb. dumbell
My time was 26:13

m/26/165/5'8"
as requested
21:11

19:11 LAST TIME WAS AT 21:44 DID JUMP ROPE FOR 2:30 AND NOT THE RUN, SAME AS LAST TIME

18:15 as Rx'd

34 Minutes, no alterations. Run faster next time.

We're in! South Tahoe CrossFit has joined the RRG even though our affiliation is not finalized yet. This is for the good of us all. Step up and do your part.

M/29/6'1/180

17:34 as rx'd plus AbMat for situps

36:00
previous 36:48

M/39/150

f/34

did run outside

26:05

CF W/U x2 (without situps and back extensions)

3 rounds for time:
800m run
50x back extensions (sub w/ good mornings 45#)
50x situps (no ab mat, used decline situp chair)

32:14

I wasn't as gassed as I thought I would have been, but just continued on with as little rest as possible. My run suffered because of the other two exercises, but I didn't really feel like I was slowing down until the third set of situps.

All around though, a GREAT way to go into rest day.

m/40/5'8"/178

27:03

this WOD compared to last time I did was impressive. last time I noted that I felt out of shape and got a 24:25. My PR is around 22 min.

Today at station 1 early in the morning empty stomach. 9.0 mph on 800. around 16:00 min.
I smoked my PR
Yeah!
tito
Kirk Rangel 187lbs male 29yr

26:21
Boots and Utes!

M / 31 / 5'11 / 230

WU: 5min

CF: as rx'd... 26min 2sec

m/35/155

as rx'd

18:13
ran outside

14:56 pr

not as rxed good mornings for back extensions/ reg situps anchorred and used the sam faq course.

m/42/184

24:28

A day behind w/not alot of time...

ROM's

WOD
:20::49 (Pipeline Sit-ups)

Knee felt ok after the first rd. Should of done the runs faster.

Get some, Go again!

m/27/190/72

21:58

22:59 as rx'd

22:59 as rx'd

20:47 PR by almost 2 minutes

on TM 9.5 all three rounds, should of been closer to 10.0

Pack:

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

Time - 19:29

Ran on treadmill. Back extensions two days in a row hurt my back. Time to rest.

M/39/200/5'10"

as rx'd=18:23

all situps and extensions unbroken (few pauses at the top but never stopped completely). I paced myself better on the 1/2's usually I tried to run the 1st 1/2 as fast as I could and would burn out on last round. I felt about the same all the way through and my time improved about 2.5 minutes (I didn't have anything left though at the end, so I think I was right on w/ this).

Did 45 pullups after, very weak on pullups. I am sure it was from the 50's yesterday.

m 31yrs/115kg/195cm

Subbed the runnig with rowing.
Used 3 mins pr 800m rowing. This is a little faster than I could hva run.

Finished at 17:44

Did all the SU unbroken and most of the BE unbroken.

24:36 Rx on track; used bleachers for su anchor & back extensions. Brought a pillow this time to smooth out that metal edge ;).

Did workout off of the NavySeals.com site.
1st time doing one of their WOD's. Mentally brutal.

Phase I: Warm-up / Preparation

3 rounds: 10 x Kettle Bell Swing 55 lbs., 10 x KB Thrusters 55lb, 10 x Air Squat
Subbed 55 lb. dumbbell for KB's and 45 lb. bar for KB Thrusters.

Phase II: Endurance

"Peak Experience"

For time: 5 x 100 yard sprint, then:
4 Rounds:
- 10 Burpees
- 20 Pull-ups
- 30 KB swings (Subbed 55lb dumbbell)
- 40 Wall Ball (20lb, Subbed 25 lb. bumper plate)
- 50 Sumo-Dead-Lift-High-Pull (70lb)
Run 2 miles

Phase III: Warm-down / Core
Stretch

Time: 1:16:40

I misread that it was 400m per run...Anyway, 13+min

F/27/110

27:09

M/31/5'9"/160

16:06

Back extensions on an exercise ball with feet wedged under bench.

sub 20kg good mornings and anchored situps
treadmill 13kmh 1% incline
24min

M/32/5'7"/115 Newbie.
24:37
Substituted Supermans for backextensions

30:21..."I Don't want to talk about it." 23/m/150

Situps and extensions in sets of 25
1st 800 @ 3:00
2nd 800 @ 3:30-ish
3rd 800 @ 4:00

M/40/192

had to sub good mornings for back ext's
20:20

Pack:

Three rounds for time of:
Run 800 meters (2x run + row 1000m)
35 Back Extensions
35 Sit-ups

25:27

22:28

F/45/5'2"/126ish

row 800m
50 back extensions (apex machine - legs 45 deg)
50 situps (unanchored, hip flexors disengaged)

23:16

3 rds 400m, 12 BE, 12 SU 11:00

32:10

800 mtr repeats @ WS Stadium - 2:44,3:04,3:15
Last one bare foot, interesting!

done 4/25 at the park in Santiago. Smog today is horrible, that was the worst part.

4 min run, 20# med ball good mornings, regular situps.

1. 6:56
2. 6:44
3. 6:38

20:19 170 max, 151 ave.

last done 7/28/08, sub'd 4 min ellipticals level 10/2.2mph avg., 20# med ball good mornings, regular situps.
1. 7:14
2. 7:24
3. 6:58
21:36 total, 147a/166m

M/22/160/5'9"

Subbed super-mans for back extensions, runs outside (nasty head wind on the way out).

17:23

Subbed 800m rowing @ damper setting 4. Otherwise as Rx'd.

21:25.

M/29/6'/160

supermans, anchored sit-ups, outside run

24:20

22.m.135.65"

as rx'd *did situps then back extension tho so probably could have gone faster...
21:53

Last Time/PR:
22:02(PR)

21:44 as rx'd

last time was 23:00 running on treadmill.

WOD:
As Rx'd (actually did 900m runs)
22:00.00

20:10, about 10 times harder than it looked on paper

25:24

not very happy about this one

3 mile run
23:00
then 50 Backs
and 50 Sits

As Rx'd: 23:44

Semper Fi

m/40/67"/185#

rx'd 00:22:16 (pr by 2:44)

3 rounds

1/2 mile treadmill run 1% incline
35 back extensions (on globo BE bench)
35 sit-ups (on globo SU bench)

25:21

ran for twenty minutes before starting:

B. Press 225x3, 230 x3, 235x3, 240x3, 245x3, 250x3 - ON SMITH MACHINE

"michael"
800m, 50 back ext, 50 sit ups x3 rounds - 22 minutes

CFWU x 3 (+35# to Dips and Pull-ups)

Michael as Rx'd
22:33

Treadmill run was annoying because of wait for belt to speed up. Decline situps w/arms across chest; first set unbroken, but 2 and 3 I paused at 30 then fought to get the other 20. Back extensions made the third 800m run nearly debilitating. Holy cramping Hamstings Batman!

16:47

2 mins. slower than last time; this cold is hurting the performance. Avg HR 184, peak 195, rec 56. At Aptos High.

800 m treadmill run 2% incline
50 back extensions
50 ab mat sit-ups

31:00 (averaged from the clock, I forgot my stop watch)

subbed w/ 20lb vest

2 rounds of:

100 yards
80 yards
60 yards
40 yards
20 yards
10 yards

*Rest 30 seconds between sprints.
*Rest 2 mins between rounds.

m/33/185

19:27 PR
Almost as Rx'd no GHD used anchor over flat bench not quite full range of motion this wod kicked my a@#!!! back was so tight couldnt lean forward at all on the 2nd and 3rd runs. back to the drawing board on this 1. Hope this one disapears for a while LOL!!! Last Michael was 22:27 with the last 400 meters up a hill. Improvement I guess..

29:11

18:35. First cross fit workout.

20:14 as RX'd. Need to work on my running.

20:18

As rxed, 16:55

M/165/19

Sub'd supermans for back extension, anchored sit ups

WOD: 16:07

As Rx'd
Ran the 800m around the neighborhood. (mapped it out using Gmap-pedometer.com.

27:11

as rx'd
anchored sit-ups

16:00

As Rx'd with Supermans for Back extensions.

Larson: 29:18
Webb: 17:28
Slyter: 35:04
Rizzo: 17:24
Deas: 17:53

as RX'd 25:00... felt good..

very slow on the back ext. -- thanks filthy fifty.

27:32 as rx'd

M/28/5'7"/183
31:21 as RX'd, did it yesterday 4/25
Back extensions are rough! I did Abmat situps, as Globo has no GHD. First time doing this one, and it was great. Rest in peace, Michael.

4/24, 1st ever Filthy Fifty at 39:27. Scaled 20" box, 10lb wall ball, knee tucks around rep 27 of KTE. Not much fun...

As Rx'd: 23:16

20:50
sub'd row for run

m/30/225
As Rx'd 24:50
Back Ext. were brutal...

22:14

Michael,

Back Extensions on ground
50 Sit-ups Butterfly with Abmat

Time 20min 50sec

Slower than the last time, done on the track with my son who did Michael as well. He did it in the same time. The he went on to do 4 x 400. Daughter sat at the side and did sit-ups and back extensions.

Can't beleive I was called "gabaminute" I have a sign up in my kithen that says " Before you speak, ask yourself: is it kind, is it necessay, is it true, does it improve on the silence? I obviously need to remember that at the gym.

Good Fun (still hate running)

28:29

cfwu x3

as rxd
29:17

as rx'd (yesh!) M/175cm/81kg

25:15

pretty slow on the back extensions becayse the filty-fifty. Good simple workout!

m/30/164

As rx'd eith the run outside.

18:02

3 Rounds
800m run
50 Floor Wipers (25 each side) 135lbs
50 Back Ext

19:47

m/21/150/5'7

as rx'd: 18:48

S/f

"Michael" As Rx'd

19:39

good times...

29:33 as rx'ed

subbed in 3:40 of rowing on last two rounds due to ankles

30:10

43/m/5'9''/165

26'45''
PR by 3 minutes

As rx'd. 1/3 cfwu

26:50. Blech. I hate this workout. Situps were with feet under dumbbells.

23:07

I did this workout after playing flag football for 2 hours in hot sun!

m/20/163/5'9"

24:28

m/37/166/5'11"
23:45
I substituted back extension for supermans due to a hip issue. Otherwise as rx'd.

as rx'd

F-32-118

18:46

25/195/5'9

as rx'd 33 mins.

19:29 (PR)
all back extensions and standard situps unbroken. Need to run faster.

3 rounds for time
800 meter run
35 back extensions
35 sit ups

25:44 min

23:41

Did this at the track, it was really windy. Did the back ext's off of the bleachers with Marisa holding my feet; it was kinda unsteady, so that slowed me down a little.

I didn't get this done as fast as I wanted, but atleast I finished. Happy Birthday to me! Love you CFNation!

17:24 as rx'd

M/41/5'11"/185

Hip/back extensions on GHD
Unanchored situps (1st & 3rd rnds with AbMat)

26:22 (??)

m/42/163/6'

as rx'd" 17:07 last time: 16:02

2 days late... but now im caught up after todays two-a-day.

WOD#2- MICHAEL

16:54 as rx'd (PR)

17:21 as rx'd

35/M/165/71”

Morning tempo run outside: 2 miles in 13:51 (6:56 pace)

"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions (Modified to 35# Good Mornings)
50 Sit-ups
Round 1 - 6:49 (9.3 speed/1.5 incline on treadmill)
Round 2 - 7:10 (8.6 to 9.3 speed/1.5 incline on treadmill)
Round 3 - 6:22 (8.6 to 9.3 speed/1.5 incline on treadmill)
Total: 20:21

28/M/140

As rx'd

22:58

m/28/180/5'11"
rx'd

18:57 PR

"Michael"

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

22:46
-------------------------------
Compare to 081228

21:49

I appreciate the comment encouraging us noobs to no be ashamed of our times. But I can't help it. I've been doing crossfit for 3.5 months and although I'm way stronger than I used to be (even visibly), my times are still horribly slow. I'm not over weight (6'0" 195 lbs.low body fat,33 years old) but I just still have terrible endurance. Today I pushed myself very hard (and was encouraged to not let up by thinking of Michael, whoever he was) to the point of bringing the garbage can next to me-and still was only able to finish in
36:00. This is the slowest time listed in the comments.I wouldn't be so annoyed if I was fat or had some other reason, but I don't.
Has anyone else experienced being super slow like this and getting to average crossfit times? And/or are there other newer cfers out there whose times suck like mine but just aren't listing them? I'm not getting discouraged because the times aren't wh I do cf, but it sure would be nice just to get in a somewhat normal range.

M/26/228/6'0"
As Rx'd: 33'37"

On Friday:

21:48 as rx'ed.

Joe

21/m/6'2"/195 lbs

As Rx'd:
18:00

CFWU -pu's (trying to rest arms due to tendonitis :(

As rx'd

28:42

treadmill w/ no incline
anchored situps

As rx'd, on treadmill
22:21

As rx'd...ran on treadmill @ 7.0. Anchored situps, some transition time.

25:02

21 mins

John was 26.47

WOD - 23:24 GHD [50y/m/10st12/70"]

w/ back ext. (other times I've done hip ext.)
23:29

40's
around 48.00

35:07(PR)
As Rx'd

1-10:31
2-11:47
3-12:48

Warm up:

Three rounds
5 Full Range HSPU
10 Pistols
10 Chest to bar pull-ups
10 Sec L-sit
10 GHSU
10 GH back extensions

WOD:

26:26

First round in about 5 min, amazing how much I slow down after that.

Can't find my last post to know how this compares.

as rx'd
17:03

CFWU one round.
Shoulder rehab exercises. (feeling better)

1/2 Michael (no disrespect, I simply am not at that point today. Will still push hard!)
3 rounds for time:
400M run
25 BE
25 SU

Completed in 11:59.

Last round was 2 seconds faster then the first and second.

6 minutes jumping rope practice. Also getting better! Was pointed out to me that my hands were drifting up during the exercise. Once I concentrated on keeping them low I was able to go continuously for much longer stretches without the rope getting snagged. Must review the Buddy-Lee videos! :)

forgot stopwatch....
about 25 mins

21:59 as r'xed

m/28/170

as rx'd except sub'd supermans for BE
17:42

100 ft. walking lunge
21 Jumping pull-ups
21 Sit-ups
100 ft. walking lunge
18 Jumping pull-ups
18 Sit-ups
100 ft. walking lunge
15 Jumping pull-ups
15 Sit-ups
100 ft. walking lunge
12 Jumping pull-ups
12 Sit-ups
100 ft. walking lunge
9 Jumping pull-ups
9 Sit-ups
100 ft. walking lunge
6 Jumping pull-ups
6 Sit-ups

1 round
800m run
50 Back ext
50 GH Sit-ups

2 rounds
800m run
50 Back ext
50 Sit-ups

22:18
Hope to do two rounds of GH-situps next time and keep it below 25:00

as Rx'd 19:23

fun fun fun.

Done 4/27/09

L+R=1/small swiss ball

17:21 (PR by .01 for this protocol)

m/30/6/200

Subbed Good Mornings. Sit Ups were unanchored.

Round 1 - 8:39
Round 2 - 9:49
Round 3 - 7:45

Total: 26:13

1:43 off of PR. Really slow on second round.

As rx'd 23:34
- missed PR by 27 sec..sore core from previous 2days

25:44.

as rx'd:
15:37

PR by almost 3 minutes from mid-October.

4/24/09
CFWU X3

WOD:
100Ft. Walking Lunge
21 Pull-ups
21 Sit-ups
100Ft. Walking Lunge
18
18
100 Ft.
15
15
100Ft.
12
12
100Ft.
9
9
100Ft.
6
6

Time = 9:14

JD Roper
Pickens High School
BlueFlame CrossFit

"Michael"
sub good-mornings for BE

Run: 800m
GM: x50
su: x50 ghd-style on ball
3 rounds 18:02, PB by 0:02 :-)
Need to speed up the runs to beat this time.

Michael: 17:42
800's - treadmill
BE's - physioball w/body parallel to floor
situps - on physioball

m/6'3/185/31

As Rx'd

17:19 PR by 90 secs

M/5'8"/158/27

Treadmill: 1.5% Incline MPH(10.6, 10.5, 10.3)
BE
Military Style Situps

21.34

as rx'd

F/5'9/145/25

19:00

p.s. I get a little pissed when I first look for times and people post up random unrelated b.s. anyone else feel me on that? lol.

I also got pissed off at the million people running on the treadmill on a gorgeous night... could have subbed the back extensions.. but would have lost time on the wod.

As Rx'd.
-800m x 3 on treadmill. Avg time 3:40 per run. Can probably push that up to 3:20 (9.5-10.5 mph)
-Sit-ups using phys ball, down to back parrallel
-Back-ext, up to body rigid and straight.

--Can probably shave off 2 minutes by doing sit-ups / back ext. more expeditiously

23:04

M/6'/188 / 30

31:02 as rx'd

As Rx'd:

23:37

Hey Diana, I agree. I like to compare to see how I'm doing but I have to wade through unrelated comments or read about how someone subbed "swinging monkeys" for back ext, tap dancing for running, etc.

If people don't do the WODs as prescribed then there's no way to accurately compare them . . .

35yrs/150/m

32:29

35yrs/130/f

36:20 forgot to do back extensions

2k Row (8:02)
CFWU (64lb assist)

3 Rounds for time:
800m run (2% grade)
35 BE
35 Sit-ups

26:55

[157lb]

As Rx'd

18:03

m/26/170/5'10''

M/39/220

2nd day back on the CF wagon.

Michael as RX'ed: 31:30

As Rx'd... in honor

4:24R+2:37SUBE= 7:01 (feeling strong but BE tough)
4:37R+3:26SUBE= 8:03 (just trying to hold pace...)
4:46R+3:49SUBE= 8:35 (leaving nothing behind; almost lost the BE machine!!!)
Total= 23:41 (154avg/179max)

24/m/175

as rx'd

19:33

M/36/67/244

As Rx'd on 4/28/09. 40:00 +/- 2:00.
Forgot stopwatch, so used wall clocks. Back extensions tore me up and slowed me down. Two floors between back-ext chair and treadmills got me, too.
800's: 4:18, 4:18, 4:07.
Anchored sit-ups.

m/32/6'1"/195

25 minutes.

Subbed 3 minute rows for the running due to bad knee.

28/m/79kg

23:22

- Run outside, est 400m loop (Mt Eliza), various gradient and conditions
- Subbed superman flutter kicks for back extension
- Normal situps, unanchored

3 rounds of:

800 meter
50 sit ups
25 push ups (sub)

15.32

as rx'd

21:12

19:47 (pr)

25/m/5'8"/150
as Rx'd: 21:25

Another guy named Michael joined me for this one.
Michael as rx'd: 23:53

@thegym

ran outside

19:24 new PR!

24:05. Didn't have a way to do the back extensions, so I did "good mornings" with no weight.

32:16 not my best. GHD situp were sloooooow!
m/32/5'6"/165

2 rounds in 16:30.

26:30

subbed good mornings for back extensions, and I'm pretty sure I was running close to 800m, I'll have to measure

28:39

As Rx'd
1-7:12, 2-7:41, 3-7:21
Total 22:16

M 68"/165/40

18:48

Subbed 3:00 of single-unders for each run

m/39/158
25:51 as rx'd

22:32

Subbed good mornings. Felt pretty tired after the filthy fifty

25m
Did Incline Situps, 2 notches down from the steepest setting

Completed as rxd 18:21

F/33

28:17 as Rx'd
800's on treadmill at 0% incline
sit-ups anchored

(not as fas as I would have liked but am nursing a sore hamstring)

age 19 bw 170

15:59 as rx'd

Forgot to post

As RX'd (runs on treadmill, SUs on incline SU bench, BEs on GHD): 19:34

47/m/184
33:48
Outside rain

29min.
treadmill set @ 8.5min mile.

20;10

ON TREADMILL, 1.5 INCLINE

BACK EXTENSIONS WERE TOUGH

THEN SNATCH WORK,
SNATCH SQUATS

3 rounds:
800 meter run on treadmill
35 back extensions
35 situps

23:30
Could have done a little better but I pushed myself pretty hard.

30/m/6'1/215

26/m/185

17:55

sub'd rope (500 single unders) for run

back extensions = standing with bar across shldrs

47:48:48

M/27/6'2/230

21:50

My first crossfit workout. This is a good one, I think I'm hooked.

m/27/164

as rx'd
25:10 (PR)

gf, as rx'd 23:41

24/m/155

as RX'd:

22:29

4 minutes faster than 4 months ago...

18:54

Added 15 pull-ups with each round
Sub'd good morning exercises for back-ext

WOD
100ft walking lunge
21 jumping pullups
21 sit ups
100ft walking lunge
18 jumping pullups
18 sit ups
100ft walking lunge
15 jumping pullups
15 sit ups
100ft walking lunge
12 jumping pullups
12 sit ups
100ft walking lunge
9 jumping pullups
9 sit ups
100ft walking lunge
6 jumping pullups
6 sit ups

time: 6:24

rxd 19:21
on treadmill

F/41/5'4"/143

Catching up after being away in TX.
Thanks Alamo CrossFit for letting me drop in while there :)

800m run outside, hilly
50 back extensions
50 sit-ups

34:05
running slows me down every time, probably ate up 18 -20 minutes right there, ughhh
guess that means I have to run more...

late make up, did "Elizabeth" earlier today

As Rx'd:
19:37 (1:52 PR)
*runs on treadmill @1.5%, abmat situps unanchored*

All runs at 8.0 or higher, back ext broken mostly into 10's with 2 breaths and continue, situps unbroken.
Almost ended up taking a slow down break on the last run and then reminded myself this was a Hero WOD and that was unacceptable.
Only way to really make some time fall off this is to run faster and do unbroken back extensions. Cycle times could be quicker as well, but only with minor time gains compared to the prior.

subbed jump rope for running for 80 reps should have done a bit more really
time 15:45

Company D PT

CrossFit warmup followed by the WOD substituted 1600 meters on a bike for the run.

time 19:41

WU
090501 - 21:01
081110 - 21:13
080623 - 22:16
M/48/185#/72'

First time Michael...
round 1 : 8:44
round 2 :18:08
round 3 :27:05
anchored situps

as rx'd: 23:37

First Michael
cfwu 3x8

back ext. done on back ext. machine w/ 20lbs

22:42

runs avg 3:45

m/35/5'9/173
CFWU - 3. Reg except no back ext 2nd & 3rd. Superman. Burgener.
22:46
7.03,7.47,7.55
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.

27:59

Ran the 800s on a treadmill and amazingly, managed to keep it going in between sets, which helped the time.

sit ups were anchored

16.50. PB by several minutes. this kind of event is my strong suit

20'00" approx - wrecked the study trying to anchor my feet to do the swiss ball extensions.

27 yom 6'2" 160#

Warmup x2

Michael as rx'd:

23:01

Round 1: Treadmill 7.2, situps/back extension unbroken
Round 2: Treadmill 7.4, situps/back extension unbroken
Round 3: Treadmill 7.6, back extension unbroken

Post: 500m row cool down 2:06

First Michael:

On elliptical average 5-6 min each round
30 situps, anchored first round then 10 + 40 crunches for 2,3 round
back extension on gym BE

32 min.

14.47
sub´d supermans and regular situps (crunches)

M/30/150

as rx'd = 22:39

Did 800M on treadmill @ 1.0 incline

27.26 - not bad given how creaky I am feeling - did the 50s yesterday following 5 days off with Piglet flu. BEs were painful. SUs were also all broken.

Prior Times:

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

Prior Times:
29.55
29.51

As rx'd:

27:22

As rx'd 16:06 always good with run and ab/back workouts though made me feel good after doing pretty bad on the filthy fifty yesterday

rx'd
16:56

m/40/6'0"/190

22:18

Unfortunately, couldn't find my time from the last time I ran Michael. This is close to PR, anyway.

22:09

As RX'd

20:50

Rx'd: 17:10

pr for anchored on the floor situps.

skip. rest cycle

m/48/175

19:59

as rx'd
26:00

34 yom 203 lbs.

quick warm up then
Three rounds as Rx'd on treadmill 24:49. Last round sucked. Beat my two round time from last time by almost three minutes. Was 18 something, this time 15 something.

m/194/46/5'9"
as Rx'd
24:56
still tired from filthy 50

as rx'd:

19.06

21:09
mid incline
ran laps in gym

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

24:43.96

43 yom 208 lbs.

Run 400 meters
25
25

19:09

CFC back door to back door
Ab mat sit
GHD back ext
18:00

M/19/5'11"/160

Rx'd, Treadmill at 2%

24:29

25:53 on track, good mornings w/ 20# ball

M/30/6'3/180

18:02

Sub'd supermans

M/30/6'/218

17:42

Jennie: 27 F 165# 5'9"
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups (VNSO)
Time=19:30

As rx'd @ UW Shell. 17:57

18:03
supermans
unanchored situps

at beach - subbed- 25 burpees for 800 meter run
supermans for back exensions
Meyer- no time

Stocker did it but no time recorded

44:13