October 25, 2009

Sunday 091025

"Michael"

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

Post time to comments.

Compare to 090522.

OPPHX-FtL-th.jpg

Enlarge image

Operation Phoenix funded pull-up bar construction by Torque Athletic, Ft Leavenworth


CrossFit Eastside, Keeping it Real - video [wmv] [mov]

Posted by lauren at October 25, 2009 12:10 PM
Comments

Looking forward to this WOD, thanks Coach G!

Comment #1 - Posted by: tim p 46yo 5'8 150 at October 24, 2009 5:28 PM

Is there anything I can sub for back extensions that doesn't need equipment? I wanna do this at the track.

Comment #2 - Posted by: Adrian Phan 6'0''/ 155 at October 24, 2009 5:31 PM

Oh more situps. You can sub back extensions with Supermans.

Comment #3 - Posted by: Tonyz at October 24, 2009 5:35 PM

re: #2

per CF faq section -

3.13. What can I sub for back extensions?
Good mornings (with or without weight); supermans. Of course there are lots of ways to creatively do back extensions - lying over swiss ball with feet hooked under bench or bar (finally! a use for that Smith machine) is a common one.

Comment #4 - Posted by: tim p 46yo 5'8 150 at October 24, 2009 5:35 PM

A body weight bar to the face = poor spotting!

Loved the bike idea! Very cool!

Comment #5 - Posted by: Kevin Wood - CrossFit Moncton (28/6'3/180#) at October 24, 2009 5:43 PM

that bar to the face did not look like a good time at all..

Comment #6 - Posted by: Mike Cappi at October 24, 2009 5:44 PM

That failed bench rep was dangerous. What is the best thing to do in a case like that, when failing a rep with no spotter (assuming he didn't have one)? I would think lowering to the chest and getting help would be safer than trying to drop it just above your head...taking a big risk there.

Comment #7 - Posted by: M at October 24, 2009 5:56 PM

Yes that bar to the melon was bad. Reminded me of the USC football player who crushed his throat with a 375 lb bar.

Comment #8 - Posted by: cheeks at October 24, 2009 6:00 PM

Bally's going Crossfit? I can't believe my eyes trainers a Bally's doing Burpees, box jumps, lunges, sprints with their clients. Yes it's true Globo is going crossfit but they still yelled at me for clanging my weights . Somthings will never change.

Comment #9 - Posted by: Paul Manfre at October 24, 2009 6:14 PM

Get a f*#%king spotter! Wow that was terrible, I am almost speechless - that could have realistically ended in death or paralysis. If I was the guy on the bench I would have clocked that guy who was "spotting". Get your head out of your ass son!

You need to be able to count on your friends when you need them. Spotters, ALWAYS pay attention. I'm angry.

Comment #10 - Posted by: cam at October 24, 2009 6:23 PM

NOOO...oh well, no whining. 3-2-1-GO.

Comment #11 - Posted by: Matthew 23/6'2.5"/219 at October 24, 2009 6:35 PM

well well well this is goin be fun........HOOOAHHHH lets SUBRAT!!!!!!!!

Comment #12 - Posted by: RATB's at October 24, 2009 6:36 PM

Congrats to the CrossFitters at Ft. Leavenworth on all of the gear! Leavenworth is one of my favorite places to visit when working Level 1 certs! What a beautiful base! Hope all is well with Col. Monroe, Stuart and the guys and gals of Iron Major CrossFit! Miss Ya'll!

Bobbi

Comment #13 - Posted by: Bobbi at October 24, 2009 6:41 PM

Thank you to everyone that has made an Operation Phoenix donation or has purchased a t-shirt! Everyone here at Fort Leavenworth is very thankful!

Major Dave Maxwell

Comment #14 - Posted by: Dave at October 24, 2009 6:44 PM

Standards situps not Gh-situps..............correct?

Comment #15 - Posted by: jk at October 24, 2009 6:46 PM

Coach Glassman and Team, I just wanted to personally thank you for this fantastic donation on behalf of all the Soldiers, DoD civilians, and Family members here at Fort Leavenworth. We are continuing to grow with your help and we are really looking forward to your visit in November. This is changing the entire way the Army looks at fitness...real results on the ground! v/r Ed

Comment #16 - Posted by: BG Ed Cardon at October 24, 2009 6:58 PM

wow...another hero wod... rip michael.

Comment #17 - Posted by: neil at October 24, 2009 7:00 PM

This is my second week of crossfit. Can I do the 800 meter run on the treadmill since the back extension machine is right there next to it in my gym? Please advise. Thank you. By the way, I am just getting to the point where I can actually walk normal again from not being too sore.

Comment #18 - Posted by: TREVOR at October 24, 2009 7:02 PM

OMG, you have to be kidding me. Why would Crossfit even show that video? I saw sh&t form on pretty much every movement there. The guy drops a weight on his head and people are OK with that. What about the so-called powercleans? We are celebrating people performing lifts with questionable form. I can only assume HQ is posting this video to elicit comments.

Comment #19 - Posted by: dan m at October 24, 2009 7:02 PM

Wow....that spotter should be fired. That was so dangerous.

Anyway, looking forward to this one! Yes #14, standard sit-ups. Most of the time the WOD specifies GH ones.

Comment #20 - Posted by: MTR at October 24, 2009 7:03 PM

m, #7 I roll it from my chest onto my stomach and then sit up from there. That being said it I don't have a spotter then I use the safety bars which aid in the roll up to the situp.

Comment #21 - Posted by: dan m at October 24, 2009 7:08 PM

Video should be re-named - "Keeping it real dangerous"

Comment #22 - Posted by: Kevin Wood - CrossFit Moncton (28/6'3/180#) at October 24, 2009 7:10 PM

WOW! The gym at Leavenworth looks great! I am green with envy... wish it had been done a year ago! Congrats to Stewart of CrossFit Results, COL Monroe and the whole "Morning Crew" who hit up Gruber Gym five days a week. No one can complain about the crossfitters dropping weights on the basketball courts anymore!

Cheers!
DOC

Comment #23 - Posted by: Doc at October 24, 2009 7:19 PM

yeah but really that was his fault, even if the spotter should have been on the ball more. it should have fallen on his chest... straight up until you lock it out, that's why.

Comment #24 - Posted by: Matt Droppo at October 24, 2009 7:20 PM

Great pic of Davis. We'll always remember you.
Go SERE!

Comment #25 - Posted by: Grasshopper (M/32/70"/165) at October 24, 2009 7:31 PM

Been said, but to reiterate -

That spot was non-existent. Weak sauce!

Comment #26 - Posted by: Rzl at October 24, 2009 7:47 PM

Bench accident was 1/2 spotter fault and half benchers'. Guy benching should not have had wrists sitting back like that, it's asking to collapse and perform a literal 'skull crusher' movement, as the elbows crumple under it. Spotter should have grabbed the bar the second the bar stopping going up and started to descend. All those people around and a 2nd person couldn't spot from the beginning? He was pushing big numbers, but the fatigue would have been immense.

Comment #27 - Posted by: B2 at October 24, 2009 8:24 PM

Go, Lunch Bunch and semper fidelis.

What is a back extension sub without the GHD deck?

Comment #28 - Posted by: Phil D at October 24, 2009 9:05 PM

Wow....that video was a bunch of horses#$t! The coach sounded like a drunk fratboy, the missed spot on the bench was foolish ( who does a useless exercise like bench press anyway? ) The form on alot of those movements was garbage.....why on earth would CF.com show this embarassing excuse for a video?! Come on guys!

Comment #29 - Posted by: Timmer at October 24, 2009 9:12 PM

Agree on the video. The safety aspect was non existent and I'm sure some newbies will ask some questions ifthat is acceptable.

Anywho, absolutely disgraceful performance with this WOD, being a Hero WOD and all. lower back was toast from a big PR deadlift yesterday so had nothing on the tank.

39:46

RIP Michael

Comment #30 - Posted by: Rookie - Crossfit Gold Coast at October 24, 2009 9:30 PM

RIP Micahel.

Digging how crossfit east side is going heavy.

Comment #31 - Posted by: shark- Crossfit Santa Cruz at October 24, 2009 9:39 PM

Awesome WOD first time doing this WOD its only my second hero work out. been doing Crossfit since 13 Sep.
23:25

Comment #32 - Posted by: Kennedy at October 24, 2009 9:49 PM

CrossFit Eastside produces top-teir training and amazing athletes. They were also one of the first 30 affiliates, so they've been around and proven themselves. Spotter could've done a better job, but dude wasn't injured.

and I disagree. The bench press is NOT useless (SS anyone?)

Comment #33 - Posted by: Andrew Bueno at October 24, 2009 9:52 PM

Do yourself a favor and go to the affiliates page and read "10 things I believe in."

Comment #34 - Posted by: D. Price, Akron, 33/m/215 at October 24, 2009 10:11 PM

EASTSIDE! Mike and Carrie are the best. Way to program heavy and push the limits. Hope to see you guys at another O-lifting meet sometime soon.

Comment #35 - Posted by: Rob - Crossfit Camas at October 24, 2009 10:41 PM

28 Timmer

Sure, the spotting was garbage, but bench press is hardly useless. It is a potent exercise for gaining upper body strength. Don't believe me? Ask Rip.


Also, Ft Leavenworth looks like an amazing facility!

Comment #36 - Posted by: Matt_in_Oz at October 24, 2009 11:38 PM

it was good to hear Sevan's voice; and Carey was gorgeous as always.... ya, thats about it...

Comment #37 - Posted by: #1fanofthecameraman at October 25, 2009 1:41 AM

It was good to hear Sevan's voice; Carey, gorgeous as usual.... ya thats about it...

Comment #38 - Posted by: #1fanofthecameraman at October 25, 2009 1:44 AM

been doing crossfit for about 6 months now. This is my first time posting and I've seen nothing but serious gains from this workout system.

19:15 as Rx'd (M/24/168lbs - 5'7")

The only thing that worries me is my 400m and 800m run times. Today's workout is a perfect example: every run hit roughly 180-190sec 800m split. I used to run track and my events used to be the 400, 800, and 4x4.

My times never were above 53 sec in the 400, and 130 sec in the 800 and those were races.

I would split 75 sec workout repeats for 400, and 160 sec in the 800.

Point is I've noticed that I've started to lose that "high gear" so to speak. I'm undeniably in better shape than I've ever been in almost every aspect but running - more specifically hard running. It's interesting because I feel like I could hold this 3 minute 800m pace for 5 miles, but the moment that I take it to the next level I start to feel sloppy, winded, and I've noticed that my workout times are consistently better when I "pace" myself on these runs rather than come out as hard as I can.

Has anyone else noticed similar "specific performace, homeostatic changes?" (best way I could describe it)

Comment #39 - Posted by: Brandon at October 25, 2009 3:32 AM

The spotter for the BP was sitting way too far back and was helpless. Why weren't other people at either end as well with their hands cupped. It was obvious a while that he was struggling and was going to still try to do more reps.

M: without a spotter you shouldn't be going to failure like that on the BP. And if you do fail bring it to your chest and then dump it to one side (never collar when you BP alone).

Comment #40 - Posted by: Methos at October 25, 2009 4:21 AM

m/44/75kg

29:05 as rx´d with GHD situps. PR

RIP Michael

Comment #41 - Posted by: Fred G at October 25, 2009 4:43 AM

M/42/5'11"/180

GHD back extensions
unanchored situps

21:37 (PR)

Comment #42 - Posted by: nutfam at October 25, 2009 5:14 AM

26:45, ran on treadmill 1% incline, situps on floor unanchored

Comment #43 - Posted by: Justin D. _ 30/M/6'/205 at October 25, 2009 5:15 AM

m/42/165/6'

17:17--last time: 18:11

f/34/139/5'6"

1st rd 800m, 25 BE/SU
2nd & 3rd-400m, 25 BE/SU
22:20

Comment #44 - Posted by: P&M at October 25, 2009 5:29 AM

m/41/5'6"/145

21:51

sit ups unanchored.

Comment #45 - Posted by: duane at October 25, 2009 5:37 AM

Gosh I am jealous! I want Streeter and Carrie as my crossfit coaches. Looking good guys.........miss ya......Lisa

Comment #46 - Posted by: Waddell at October 25, 2009 6:00 AM

m/26/5'6"/198

25:57

Two hero's in a 3 day period is "craziness"!

Comment #47 - Posted by: JB at October 25, 2009 6:00 AM

The Mac m/37/5'10"/215

28:18.....really

Well it seems I'm feeling weaker lately but my times are ok i guess...SUBRAT!!!!!!

Comment #48 - Posted by: RATB'S at October 25, 2009 6:03 AM

33:15 had to sub. Not at home, no gym. 2 rounds of 1.1 mile run, 75 superman, 75 situps.

Comment #49 - Posted by: SB at October 25, 2009 6:22 AM

f/27/5'2"/120

22:17 as rx'd with anchored situps

Comment #50 - Posted by: Ky at October 25, 2009 6:35 AM

As Rx'd 23:16:22 Situps unanchored... .First two rounds on treadmill yuck, last round outside.

Comment #51 - Posted by: Tony R M/28/73"/204 at October 25, 2009 6:36 AM

This video is just another example of how the quality of the majority of crossfit affliates is going way down...it sucks to say it but its true!

Comment #52 - Posted by: Tyler at October 25, 2009 6:36 AM

my first WOD alone..
as rx'd
32 min 9 seconds

could have done it faster. should have done it faster.

Comment #53 - Posted by: v4nity at October 25, 2009 6:46 AM

What the heck are you people talking about?

CrossFit Eastside is a quality gym with high quality trainers. Michael Street knows his stuff.

Open up your copy of Starting Strength... if you have one.. and you'll see Carie Klumpar.

That video looks like it was shot during a Basic Barbell Cert with Rip.. Even if it wasn't the coaches in the video know what's up with the Power Clean, Deadlift, Back Squat and Bench Press.

The only thing I can't defend is that missed spot. It could have resulted in disaster. Thank goodness it didn't.

Comment #54 - Posted by: AllisonNYC_CrossFit Obsession at October 25, 2009 6:53 AM

21:45
did this at the park and subbed supermans for back extensions

Comment #55 - Posted by: Tyler Scott at October 25, 2009 7:00 AM

m/44/185

21:21

Comment #56 - Posted by: cosmo at October 25, 2009 7:08 AM

as R'xd w/ superman subbed for back ext

18:15 (17.1 treadmill)

Comment #57 - Posted by: Kasab at October 25, 2009 7:21 AM

as R'xd w/ superman subbed for back ext

18:15 (17.1 treadmill)

Comment #58 - Posted by: Kasab at October 25, 2009 7:21 AM

m/24/172

subbed toe touchers for back extensions

19:15 (PR)

Comment #59 - Posted by: carl castellano at October 25, 2009 7:28 AM

#39 I'm right there with you. I am noticing similar things in all areas. For instance my first Fran time was over 13 minutes (couldn't kip yet) but I got all the thrusters in a row. Now I can do the pullups unbroken, but hardly get 6 or 7 thrusters in before I have to rest. I also feel I am in exponentially better shape but I feel like I've lost some of the "fast twitch" ability as well. I am not sure of your situation, but when I really think about it I can attribute mine to training alone (lack of motivating presences). I simply can't find anyone who will consistently do crossfit with me and I cannot afford to join and affiliate as they are 3-5 times as expensive as the globo I am currently paying for. Anyone have any other thoughts?

Comment #60 - Posted by: Matt at October 25, 2009 7:44 AM

M/48/6'/180
as Rx'd 27:30
anchored sit ups...extensions on GH machine
max 7.6 on the TM...need to push more there

Comment #61 - Posted by: SteveOB at October 25, 2009 7:45 AM

Subbed 45# good mornings and full ROM situps (straight legs, touch the wall)

20:33

Comment #62 - Posted by: Kevin Wood - CrossFit Moncton (28/6'3/180#) at October 25, 2009 7:50 AM

Scaled to 25 on the back extensions and situps.
18:19

Comment #63 - Posted by: Kyle at October 25, 2009 7:57 AM

Michael
Subbed 45lb good mornings for back extensions

Time: 24.12
Last time: 18.24 scaled to 35 situps/35 supermans

The full workout felt like a whole different animal! Plus its the first time I tried good mornings. I can remember liking this wod before but today I wanted to quit! Kept going and now I've got a benchmark for next time.

Comment #64 - Posted by: prinze-M/30/5'10/160 at October 25, 2009 8:07 AM

23:09

Comment #65 - Posted by: Charbs 23/190/m at October 25, 2009 8:13 AM

Warm up 15 min.
Dead lift 185,215,235,260,275fail,275fail
Extra work- Practiced butterfly kip, max was 7, I think.
Extra work- 6 turkish getup w/30 lb db
10 burpees
10 kettlebell swings 35 lb db
2 rounds

Comment #66 - Posted by: Mike 43m/6'2"/215 at October 25, 2009 8:22 AM

As Rx,d

time 21:50

800s on treadmill(ranging 12.5-16.5), anchored situps.

Comment #67 - Posted by: jonEl M/37/5'9"/178 at October 25, 2009 8:31 AM

M/44/6'0"/180
800m rowing
abmat sit ups and back extensions
22:09
1:19 slower than last time

Comment #68 - Posted by: Allan at October 25, 2009 8:46 AM

ghd situps

treadmill 8.5 w 1.0 incline

27:09 pr

Comment #69 - Posted by: controlfreak at October 25, 2009 8:53 AM

31/m/196

25:20 as rx'd.
ghd sit-ups, just to parallel.

Comment #70 - Posted by: SAT at October 25, 2009 9:02 AM

41/m/176cm/73kg

As rx'd

18:59 PR

(6:18, 6:18, 6:23)

Short ROM on the back extensions, anchored sit-ups on floor.

Comment #71 - Posted by: Memuc at October 25, 2009 9:05 AM

m/160/19
26:49

Comment #72 - Posted by: Kevin at October 25, 2009 9:09 AM

I can't believe everyone is criticizing the video for form or spotting errors, when the really egregious thing was misspelling "Bellevue" on the title page!!!!

Comment #73 - Posted by: Lewis Dunn at October 25, 2009 9:11 AM

first WOD
situps unanchored, supermans for back extensions
26:13

Comment #74 - Posted by: Brian at October 25, 2009 9:19 AM

CG E-City CrossFit
Leary(m/44/5'11/200)
24:41

Comment #75 - Posted by: Dan Leary at October 25, 2009 9:21 AM

M/22/6'2/160

17:46

Comment #76 - Posted by: SeanMerron at October 25, 2009 9:22 AM

situps were unanchored and treadmill at speed 11

Comment #77 - Posted by: SeanMerron at October 25, 2009 9:23 AM

26:01 as rx

Comment #78 - Posted by: Luke at October 25, 2009 9:30 AM

39/m/5'11/165

Subbed 4:00 on elliptical
25:32

Comment #79 - Posted by: epicurious at October 25, 2009 9:39 AM


F/22/5'3/108

situps anchored
speed 8.5

20:59

Comment #80 - Posted by: LauraShipley at October 25, 2009 9:49 AM

35:31

Comment #81 - Posted by: Linwood Wright at October 25, 2009 9:55 AM

To dan m & Timmer: I'm curious to hear what you consider bad form on any of the movements performed in that video. It's fine to criticize form, but please provide specifics, otherwise you are just babbling.

I thought the video was great. I think the point was that no one has ever done those two heavy workouts before, so it was a "let's see what happens" type of scenario; an experiment. We can all agree that the spotter should have grabbed the bar as soon as it started traveling down. It's unfortunate that it was a focal point in the video as it distracts from the original purpose and adds nothing.

I second Andrew Bueno's sentiments, Michael Street and Carrie Klumpar are by far 2 of CrossFit's top trainers, and I am continually impressed with the quality of training that they offer.

Comment #82 - Posted by: Craig Cooper at October 25, 2009 9:59 AM

First time ever as rx'd:

20:55

RIP Lt. McGreevy

Comment #83 - Posted by: Arthur M/34/5'11"/175 at October 25, 2009 10:03 AM

As rxd
36:46

I must be the worlds slowest runner.

Comment #84 - Posted by: Terry M/66/6"2/215# at October 25, 2009 10:10 AM

23/M/163.5

CFWUx3

Didn't do back extensions for lack of equipment.

1/2 mile run
50 situps, unanchored

18:05

Feel good!

Comment #85 - Posted by: Jeff A at October 25, 2009 10:10 AM

18:46 As Rx'd

Run times (3:00, 3:00, 2:45)

Comment #86 - Posted by: Grasshopper (M/32/70"/165) at October 25, 2009 10:18 AM

M/30/6'/230

19:46 as r'xd cross country run and situps unanchored.
M/30/6'/230

19:46 as r'xd with a cross country run and situps unanchored

Was even sick for good measure which is difficult when your abs don't work so had to self administer an upper cut and man up.

Please sir- can I have some more?

Till tomorrow

Till tomorrow

Comment #87 - Posted by: LBW at October 25, 2009 10:30 AM

M/24/6'2/185

27:14

As rx'd. Every time I do this I'm saddened. RIP Lt.

Comment #88 - Posted by: JPD at October 25, 2009 10:31 AM

did one round of "michael", easing back from an achiles problem

Deadlifts 400 x 1 x 5 sets, each one felt different

Comment #89 - Posted by: dan colson at October 25, 2009 10:33 AM

m/160/5'10"/23

As rx'd:
*19:57*

Comment #90 - Posted by: Daniel Sonsini at October 25, 2009 10:34 AM

Briscoe m/16/5'10"/145
As rx'd 17:12

Dillon m/16/5'9"/150
As rx'd 22:30

Comment #91 - Posted by: Briscoe at October 25, 2009 10:39 AM

16:54, subbed supermans, pr vs 18:20 previously.

Comment #92 - Posted by: Smithy m/49/5'10"/165 at October 25, 2009 10:43 AM

DOC - I agree. Where was that gear a year ago? Looks like a great set-up so can't wait to get back to visit. I'll send a pic soon of my rig here in Afghanistan - mechanics welded me a pull-up/ring/dip/squat rack combo. Hope Stuart, Col Monroe and crew are doing well. Semper Fidelis, Brian

Comment #93 - Posted by: Brian at October 25, 2009 10:48 AM

Brian m/36/6'0"/190

As rx'd 18:44

Got two muscle ups during warm-up. 200% more than I've ever been able to do before!

Comment #94 - Posted by: Brian at October 25, 2009 10:51 AM

as rxd
23.06

Comment #95 - Posted by: joe m/28/178 at October 25, 2009 10:54 AM

15:21

Comment #96 - Posted by: Jacinto Rodríguez Piedra at October 25, 2009 10:59 AM

Anyone got any ideas on this:

something felt weird today, I don't know whether I over-strained my lower back yesterday or what but when I was running today it felt like someone was pushing into my lower back and it was cutting off my airflow so I could barely breathe (the back extensions didn't help, haha)... it's thirty minutes after my work out now, and it still feels hard to breathe.

CFWU X3

As RX'd, unanchored sit ups
24:47

Comment #97 - Posted by: Bryan CK 23/5'10"/140 at October 25, 2009 11:00 AM


20:27

Sub back extensions for superman.

Goal 15:00-16:00

Comment #98 - Posted by: Jeryd at October 25, 2009 11:00 AM

CFWU

As Rx'd. Situps unanchored.

32:45

Comment #99 - Posted by: KaziK M/25/5'10''/170 at October 25, 2009 11:04 AM

Question: Are back extensions done on the machine that puts your body at a 45 degree angle or flat? I thought that hip back extensions were done on the flat machine, and back extensions were done on the 45 degree angle one; I dont think the demos specify.
Also, at what point should your body "hang over" on both of these exercises? Ive been doing mine right below the pelvis.

Comment #100 - Posted by: Sam m/19/150 at October 25, 2009 11:12 AM

RE: Eastside. I have had the pleasure of working out there a few times and they have some serious (serious) strong athletes there. I think before we all start armchairing every video we need to as:
1)Can I do that WOD RX'd? 2)Do I know anything about the trainers, the WOD, or the gym itself.

3)If I video tapped my WODs, what would people say.

I found Eastside to be pound for pound one of the strongest affiliates I have ever been to.

BTW I did that WOD to see how it was, BRUTAL! Nice programing Eastside!

Comment #101 - Posted by: Jayson at October 25, 2009 11:14 AM

25:07

Comment #102 - Posted by: lukepettigrew at October 25, 2009 11:19 AM

Splits:
1. 14:33
2. 15:00
3. 14:00

Total
43:33

Comment #103 - Posted by: ZionsHero at October 25, 2009 11:27 AM

Doug
M/16/5'11"/168
17:23
anchored sit ups

Carole
F/51/5'6"/130
21:07
unanchored

Kevin
M/50/5'11"/172
21:57
anchored

All runs outside. First time we have done this WOD outside, instead of treadmill.

Comment #104 - Posted by: Kevin C. at October 25, 2009 11:30 AM

26:41

Had to go upstairs and back down, take off and put back on shoes, lock door, secure keys, etc. between each round.

Comment #105 - Posted by: Matt_Evansville at October 25, 2009 11:32 AM

21:27

Comment #106 - Posted by: Rory Mack at October 25, 2009 11:33 AM

22:57
Unanchored sittups and good mornings with 35lbs instead of extensions

Comment #107 - Posted by: John Orosz at October 25, 2009 11:40 AM

m/33/163
26:21.
Anchored situps. Ran an O-Course twice yesterday so a little sore in places not to mention that I'm out of shape.

Comment #108 - Posted by: Ftt_tacp at October 25, 2009 11:41 AM

That was the worst spotting that I have even seen..both in the squats and also the bench. Major injuries happen in the core lifts. I have seen countless times in competive powerlifting where the bar travels back over the face in an failed attempt. Squatting without spotters is just plain stupid when pushing the envelope. My spotters missed my failed squat attempt and in result ruptured 7 quadricep tendons placing me a wheel chair for 20 weeks. NOT FUN...have spotters or train your spotters the correct way!

Comment #109 - Posted by: Steve at October 25, 2009 11:41 AM

5 days post op shoulder surgery

brain fart...forgot the sit ups until my mom reminded me while in round 3.

Walked on treadmill 7% grade 50 ghd back extensions for 3 rounds.

followed by walk 1/4 mile 50 unanchored abmat sit ups, row 500 meters with left arm 100 anchored abmat sit ups.

Comment #110 - Posted by: Fit Mom in CT of CrossFit Persevere (F38/125/5'2") at October 25, 2009 11:45 AM

The spotter on the bench press was REALISTIC. There are a hundred reasons someone can miss a spot like that, and it happens quite often. Usually, the guy under the bar squeezes himself out of the way just fine.

The lesson is not to get uppity about the spotter. The lesson is this: DO NOT RELY ON SPOTTERS, and train your clients not to rely on spotters.

I'm sure you frequently train above an antique porcelain floor, where the floor is more valuable than your life or your buddy's life. In those cases, go ahead and use collars on the bar, to protect the floor.

But when you're not valuing the floor as more precious than your life, don't put collars on.

First principle: NEVER move a failing bench press over your throat. Lower it to your chest.

From there you have two options: 1) tilt the bar and drop the weights off the sides, or 2) roll the bar down your stomach. I've done both of these with 375 lbs. So I won't argue it's possible with 500 pounds, but forgive my skepticism if you tell me it's dangerous with 200.

And you look like fools trying to armchair quarterback a workout. The athlete's reaction was normal. If the bar were threatening his head, he'd have leveraged enough force with one hand to twist himself out. Chastising the spotter is stupid -- he actually caught the bar. Good job on that. You can see spotters in competitive powerlifting meets fail to catch; it's not uncommon.

I'm guessing if you ninnies ever watched children play, you would all swear that the child almost died 20 times an hour.

I thought the spotter was a little too active and assisted a rep prematurely at least once, but I wasn't there, don't know the context, so it may have been just fine.


I'm curious: what was the finish on those pullup bars (in the video at eastside, not the Torque / Operation Phoenix bars)? They look like shiny, raw steel.

Comment #111 - Posted by: Cash Reynolds at October 25, 2009 11:45 AM

Just watched the video, not sure what all the b*tching's about on the bench. Look at how conscientious the spotter is on all of the early sets. He's right there. Doesn't look like he's f'ing off, but look at how fast the weight drops! Dude jumps right in to grab it but it falls FAST.

I'll admit to some bias as I've trained with Mike and Carrie and I know them to be awesome trainers and I also recognize some "friends" there at Eastside. Great, great folks there, all. I just don't see that the spotter was "asleep at the switch" and notice on the next set they've got two other guys there in case it goes bad fast again.

I find no fault whatsoever, it's just a product of how quick fatigue can set in and a reminder that lifting heavy can be dangerous. I think what made it so dangerous was that while trying to push up (and being fatigued), dude on the bench let the weight travel out of the groove (and therefore over his melon). That's probably also why it dropped so fast.

But I'm hard pressed to find negligence on the part of anyone there. You miss attempts (on a snatch, jerk, and yes, a bench press) and there's an element of "uh-oh" there. That's why the spotter is there (and got to it just before it really hurt the guy) or you bail out. But despite even the best safety precautions, $hit happens.

Glad no one hurt. Good lesson for spotters. fatigue can set in fast, even when it looks like the guy is about to lock it into the rack. Stay vigilant!

Dale

Comment #112 - Posted by: Dale_Saran at October 25, 2009 11:46 AM

Michael, as rx'd (with sub).
24:34
Rd 1- 7:49
Rd 2- 8:17
Rd 3- 8:26

Runs went 3:30, 3:45, 4:00.
Subbed 45 lb good mornings for BEs.

Comment #113 - Posted by: Dale_Saran at October 25, 2009 11:48 AM

As rx'd: 22.25

Really wanted a sub 20 time....need to run faster (yet again). Feet were unanchored on the sit-ups. Great one today!!

Comment #114 - Posted by: MTR at October 25, 2009 11:50 AM

Cash - I agree, my post is being held in filters. Spotter got there fast, Mike and Carrie are great trainers, and the folks at Eastside are just awesome people all-around (I've trained there a couple of times).
The pullup bars are just straight steel, I think, because I remember whining to Mike about it first time I worked out there. He dutifully heckled me. There is little grip to be had and they're a little fatter than I'm used to, also.

Comment #115 - Posted by: Dale_Saran at October 25, 2009 11:52 AM

Rx'd:
19:24 (13 second PR)
-measured distance neighborhood run
-ghd back ext
-unanchored abmat situps

This is the first PR i've had since I moved to Florida! Man I needed that after having to cut "Tommy V" short. This was totally unexpected and i'm pumped about it :D FINALLY!

Comment #116 - Posted by: Eric Gohl 21/5'10/163 at October 25, 2009 12:00 PM

m/32/6'1"/180

17:15 supermans for back ext.

Comment #117 - Posted by: Sean Anderson at October 25, 2009 12:03 PM

17.31 with good mornings

Comment #118 - Posted by: Jon A at October 25, 2009 12:12 PM

Firstly, the athletes at Eastside are pretty damn strong. 300 lb back squats for 21 reps, 220 lbs on the power clean, and max rep pullups is no joke. I am impressed.

The spotter on the bench was not that great. He grabbed the bar at one point before the rep was finished and he missed the bar when it mattered. The guy benching made a mistake, too, but that was probably due to immense fatigue. Everyone came out just fine and the weight on the bar was around 185 lbs. That's generally not heavy enough to seriously injure a dude like that, although I bet it hurt. Benching can be dangerous. People get killed benching. Lots more people get hurt and killed driving their cars.

To those harping on form, give it up. The squats and power cleans looked pretty damn good, especially at those weight and rep schemes. The squats especially looked solid. There was one bad bench press and a couple of cleans had slightly wide receiving positions, or slightly low elbows. That's being very nit picky. I could not do better. To those talking about bad form, please show me a video of your 100 kg power cleans for 15 reps so that we can appreciate how perfect you are.

Anyone talking sh*t about Michael Street better seriously reconsider their words. Ten seconds of video does not give you anything by which to judge him. I had the chance to train with Street at one of Rip's Barbell certs. He's an excellent coach and Eastside is legit.

Cheers from Oakland, CA.

Comment #119 - Posted by: TomC at October 25, 2009 12:13 PM

26/m/5'11"/185
as rx'd
18:21(3sec off PR)
Gotta break under 18! Gonna go hit a few muscle-ups now.

Comment #120 - Posted by: justaman - liberty sc at October 25, 2009 12:22 PM

This one is alot harder than it looks. Knee and shin started hurting on first round so I modified the running part and scaled the back extensions and situps.

800m treadmill jog
30 back extensions
30 situps
800m Wave elliptical
30 back extensions
30 situps
800m row
30 back extensions
30 situps

~32 mins

OMG I felt crippled when I was done. It took me a couple extra minutes to get rid of the back pain so I could drive home.

Comment #121 - Posted by: Phoenix F/31/5'7'/226 at October 25, 2009 12:27 PM

24:41 props to you who did under 20 min, i layed on the ground for 5 min afterwards, i sweated through my tanktop and through my pt shirt.
I'm in the 300 club now for pt test. THANKS crossfit!

Comment #122 - Posted by: ant at October 25, 2009 12:33 PM

aprox 33 mins

Comment #123 - Posted by: Michael R. at October 25, 2009 12:36 PM

20:22 as rxd

Comment #124 - Posted by: Emily at October 25, 2009 12:37 PM

as rx'd 19:31 first time with this wod.

neighborhood 400 meter switchbacks.
roman chair beck ext.
unanchored situps

Comment #125 - Posted by: bmizzlle at October 25, 2009 12:38 PM

3 rounds
800m row
50 BE
50 situps (unanchored)

22:37

yesterday - 2 hour run followed by muscle up progression trg

Comment #126 - Posted by: Nicky F/45/5'2"/125 at October 25, 2009 12:40 PM

M/28/210

19'51 as rx'd (tied PR from June 13, 2008)

Comment #127 - Posted by: Caleb at October 25, 2009 12:41 PM

I was so hoping for sub 20, but I ended up finishing "Michael" as rx'd in 22:50. The first (and last) time I did this WOD I completed it in 33:03 12/28/08. It was my second CrossFit WOD.

That's a 30% improvement!

So, even though I could barely walk as I got up from each round of situps and headed out on the 800's, and I had to break up the sets of back extensions and situps, and I sucked so much wind that a 17 minute "Michael" just wasn't possible today, I do take pride in my improvement, which is what its all about, right?

Therein lies the beauty of CrossFit. I will probably never do 30 snatches at 135# sub 90 seconds like Josh Everett can, or do 106 pullups like Spealer can, or, for that matter, perform any feat worthy of Main site posting. I can't compare to those guys (and girls!) but I still get to be proud of progress I'm making. I compete every day against my closest competitor, me. And, the great thing is, almost every time we go head to head, I WIN!

Comment #128 - Posted by: Gene @ Foundry CrossFit, La Quinta, CA at October 25, 2009 12:42 PM

m/23/160

made some subs: 3 rds.

double malcolms
50 good mornings with oly bar
15 4x4's

23:13

Comment #129 - Posted by: JD at October 25, 2009 12:56 PM

As Rx'd:

18:52 running barefoot on cement.


Did yesterday's WOD afterwards (gonna post that in a sec....), so now I am caught up.

Comment #130 - Posted by: neil at October 25, 2009 1:12 PM

missed last michael and couldn't find the comments from the time before that.
subbed good mornings for back extensions

time: 16'19

Comment #131 - Posted by: ccfeldt at October 25, 2009 1:13 PM

17:14

Argh, 2:15 over my PR. Avg HR 178, peak 187. At Aptos High track. Usual unanchored crossover situps and supermans.

Comment #132 - Posted by: mas 52/M/150 at October 25, 2009 1:17 PM

Big thank you to the CF group (everyone) for putting this video out, and to folks who took the time to comment. Also thank you to those who have been to CFES for your comments about our gym.

The workouts we put together for this video were to show broad work capacity. All of these workouts were first-time runs. The efforts of the athletes and support of the community were amazing.

The workouts:

“Billy”
For time:
21 squats, 136kg (300#)
15 power cleans, 100kg (220#)
Max rep pull-ups

Total time for squats and cleans: 9:13
Total reps for pull-up set: 18
Total workout running time: 10:03

Peary Rader was the editor for Iron Man magazine (1936-1986). He wrote a monthly Q and A column, addressing the common question, “How do I get stronger/bigger?” In his answers, 300 pounds was the starting point for accelerated growth. We went with 21 reps, as a tribute to CrossFit, giving the tried and true traditional 20-rep squat program a “plus-one” make-over.

The barbell clean, done at 15 reps, provides a very potent metabolic conditioning tool. We went with 100kg because it is the new 60kg. If you go back to the early 2003 CrossFit Journals, you can see where this 15-rep clean influence came from.

The max rep kipping pull-up set is another homage to classic CrossFit. We wanted to test the bodyweight to strength ratio of this athlete as well.

Not even counting the pull-ups, this athlete moved over 1000 pounds per minute, through a very long range of motion.

“Bodyweight Cindy”
Load your bodyweight on three barbells. The pull-up from traditional “Cindy” becomes a dead lift here; the push-up becomes a bench press; and the air squats become back squats. The total running time of the workout was shortened to 12 minutes; reps remained 5, 10 and 15.

“The Armstrong”
Our bike is horrible. Level 20 (the highest setting the bike allows) is humbling in itself. Completing the mile on level 20, as fast as possible, is a test of power and will. James’s effort on the bike never dropped below 400 watts, and peaked in the high 600watt range. He finished the mile in just over 4:00.

For those that were commenting about the bench pressing incident, you are right on. Bench pressing is dangerous. The missed lift was due to the lifter not staying over his chest with the bar once the set was terminated, or when he was at the point of failure. He went toward the uprights (common when someone is under duress); this was incorrect. Though embarrassed, and tired, we made him do one more rep – you can see this in the video. During this final attempt we brought spotters to the end of the bar as well to assist in an attempt. We wanted to make sure that educated folks watching at home could see this.

With love,
Michael

Comment #133 - Posted by: MStreet at October 25, 2009 1:23 PM

24:09 as rx'd with abmat situps

round 1 7:21
round 2 8:43
round 3 8:05

Comment #134 - Posted by: Ken M/45/5'11"/185 at October 25, 2009 1:23 PM

285, 305, 315, 325, 335, 335, 295 back was rounding.

Comment #135 - Posted by: jshep 24/6'1/210 at October 25, 2009 1:24 PM

21:49 Sub 800 Meter Rows

Comment #136 - Posted by: Hari at October 25, 2009 1:27 PM

25:43
-treadmill
-GHD sit-ups
-back ex (except the last round. Sub- super mans)
I was forced to do supers on the last round due to availability. Supers really killed my time, I definitely could get in he low twenties next time.

Comment #137 - Posted by: magnus 24/5'8"/155 at October 25, 2009 1:30 PM

25/m/6'3"/200

as rx'd (anchored situps)
18:59

Comment #138 - Posted by: jpizzle at October 25, 2009 1:32 PM

I have been seeing nothing but gains since starting CF (Still been stuck at 405 on my deadlift for the last couple of months and can't squat as much as I'd like to yet)Last time I got 31 min flat on this workout. Today I rocket it:

22:03 rx'd

Digging beyondthewhiteboard.com too. A great site to track your progress.

RIP
Michael

Comment #139 - Posted by: Andrew in Japan M/31/6/175 at October 25, 2009 1:37 PM

BWT:198
:50::00
walk/run
My head was hurting at the end. Needed to rehydrated for sure. I did a walk/run 5k the day before.

Comment #140 - Posted by: Buela at October 25, 2009 1:37 PM

As Rxd
Ab mat situps
20.24(PR)

Comment #141 - Posted by: Jonblaze at October 25, 2009 1:38 PM

me:
bad cough/ cold = bad time
27:48

beemer (40 su / be last two rounds):
35:06

Comment #142 - Posted by: jeglit (m/37/6'4"/220) at October 25, 2009 1:54 PM

"Oxidative Michael," 3 rounds of run 5k, 50 situps, 50 good mornings unweighted, time approx. 1 hr. 20 min. Light snowfall the whole way, gorgeous fall weather in Denver, used the 5k loop around City Park by my home. Ah, Crossift.

Comment #143 - Posted by: Kamper-at-home m/45/74"/200 at October 25, 2009 1:57 PM

Couldn't make the gym and pressed for time so:
3x
50 burpees
50 good mornings
50 situps in
31:05
(took longer than expected)

Comment #144 - Posted by: FB at October 25, 2009 2:02 PM

M/26/140/5'11"

19:27(PR)

Comment #145 - Posted by: Jon at October 25, 2009 2:03 PM

This:
21.01
Last:
22:01

Comment #146 - Posted by: Rosser at October 25, 2009 2:12 PM

21m13s
bike 2400m

Comment #147 - Posted by: Angelo at October 25, 2009 2:14 PM

20:44, floor sit-ups

Comment #148 - Posted by: Raph at October 25, 2009 2:15 PM

Three rounds for time of:
300 punches speed bag
100 punches heavy bag
50 Kettlebell swings 1.5 pood
50 unanchored Ab Mat sit ups
36:40
m/52/215

Comment #149 - Posted by: Pete In Sun City at October 25, 2009 2:20 PM

14:02

Run 1.5 miles

17:30

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

Comment #150 - Posted by: Alfie at October 25, 2009 2:21 PM

bw 165

subbed rowing for running

17:31

Comment #151 - Posted by: paulw at October 25, 2009 2:27 PM

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

19:06

Comment #152 - Posted by: Will M. at October 25, 2009 2:40 PM

20:49 as rx'd

Comment #153 - Posted by: mnetheri M/5'7/147 at October 25, 2009 2:40 PM

A slightly modified hero workout for today:
USMC Marathon, for time: 4 :15:18

In honor of my friends, brothers in arms, and Americas fallen heroes:
Darin Pontell, USNR, USNA Class of ’98, Pentagon, 11 SEP 2001
Ken Quandahl, USMC,USNA Class of ’99, Leukemia, 13 APR 2003.
Mike (Michael) McGreevey, USNA Class of ’97, Afghanistan, 28 JUN 2005.
That it happened to be Mike’s workout today is more than coincidence, for me, it embodied the remembrance of sacrifice that makes every hero workout so important.
In memory of Darin, Ken, Mike, and all those who gave the ultimate sacrifice that we may all enjoy America’s freedoms.

Comment #154 - Posted by: Andy G, '99 at October 25, 2009 2:42 PM

2009-10-25: 25:26
2009-05-22: 30:04

Comment #155 - Posted by: gs at October 25, 2009 2:51 PM

20:09

rx'd

Comment #156 - Posted by: tim p 46yo 5'8 150 at October 25, 2009 2:52 PM

23:54 subbed 1 pood kb swings and incomplete unanchored sit ups. Dropped kb on my head in second round!!!

Comment #157 - Posted by: Broadwater at October 25, 2009 2:54 PM

M/34/165
19:47
Unanchored situps; treadmill
#39 and 60: have you tried crossfit endurance?

Comment #158 - Posted by: J. Galt at October 25, 2009 2:55 PM

m/38/195/6

3 rounds for time:

800m run
35 situps (anchored)
35 beck extensions (on a Swiss ball)

23:48

Comment #159 - Posted by: jsr at October 25, 2009 3:08 PM


as rx: 22:23 PR (- :25)

Comment #160 - Posted by: jnel at October 25, 2009 3:12 PM

Made up Fran from 11 Oct, PR by 35s! Details there ... as bingo says

Comment #161 - Posted by: Apolloswabbie 6'2" 205 45 yoa at October 25, 2009 3:15 PM

M/48/6'3"/195

should have not ran 4-400m sprints yesterday, paid for it today

20.02 as rx'd

Comment #162 - Posted by: JimL at October 25, 2009 3:15 PM

26/m/5'7/210#

3 Rounds of:
25 Burpees
250 Single Unders
50 GHD Situps
50 Back Extensions

1) 7:40
2) 15:40
3) 23:30

Comment #163 - Posted by: Wes at October 25, 2009 3:16 PM

m/23/5'8/175

Subbed 45lb good mornings for back extensions.

22:40

Comment #164 - Posted by: Sean M at October 25, 2009 3:21 PM

21:54 as Rx'ed.

Straight Legged Sit-ups and Straight legged deadlifts with two 35# Dumbbells. First time I've done this WOD without the GHD.

"First PR since moving to FL!"

Comment #115 - Posted by: Eric Gohl 21/5'10/163 at October 25, 2009 12:00 PM

Way to go lil' bro! Sectionals are calling your name!!!

Comment #165 - Posted by: Herm at October 25, 2009 3:21 PM

M/24/5'9"/175

As Rx'd

21:23

Comment #166 - Posted by: Damian at October 25, 2009 3:33 PM

m/38/245/73"

3 rds

1/2 mile 0n eliptical level 5
50 55lb good mornings
50 crunches with 20 lb med ball in hands
16:48:65

1/4 mile on eliptical level 20
2:30:97

Comment #167 - Posted by: TPDFISH at October 25, 2009 3:34 PM

31yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round.
Handstand push ups against wall to 6” stack x 6,4,4
Jog 400M.

As rx’d: 27:14
Foam roll after
Compared to 090522: 24:17 with hip extensions

Comment #168 - Posted by: Sesoku at October 25, 2009 3:35 PM

23:18

Still cold in Colorado.

Comment #169 - Posted by: Lawrence R at October 25, 2009 3:42 PM

23.48

Comment #170 - Posted by: Scott B 36 5'10" 192lb at October 25, 2009 3:43 PM

slowly easing back in...

Scaled to pack (35SU/XT) pushed a bit on the runs only in that I didn't slow to a walk :) didn't push elsewhere, want to keep intensity moderate, still unsure about kidneys clearing everything. More bloodwork Tuesday, seeing a nephrologist.

25:42

Comment #171 - Posted by: Strong Lil Pony! at October 25, 2009 4:01 PM

I was psyched to do Michael - love him! But it was snowing when I hit the loop. So I subbed a 5k run (about 32 min, my phone froze up on me) and then did 25 each of situps, supermans, pushups and squats.

Missed crossfit while on vacation diving.

Comment #172 - Posted by: Jenn from CO f/39/5'8" at October 25, 2009 4:05 PM

26:50

Working on my running. I feel like an old man when I run. Slowly getting better.

Beth 37:07

Left out the last round of back extensions and sit ups. Working on running also. Consistancy

Comment #173 - Posted by: worm29 M/36/5'11"/200 at October 25, 2009 4:11 PM

18/M/5'7"/160

As Rx'd - 18:17
Anchored Situps
GHD Back extensions
25m sprint X 32 for the 800m run
Surprised all that starting and stopping and still got a good time, espescially with the deadlift WOD yesterday, after which I did almost 25 rounds of Cindy in 20min

Comment #174 - Posted by: CrossFit Junkie at October 25, 2009 4:16 PM

M/27/6'2"/150

As Rx'd
39:14


Comment #175 - Posted by: Tripper Ryder at October 25, 2009 4:31 PM

23:29 using treadmill. Run could have beenfaster if I was outside. Did an hour of shooting hoops before and 30 min on the eliptical watching the Bengals crush the Bears.

Comment #176 - Posted by: JTizzo at October 25, 2009 4:32 PM

38M/5'10"/168#

W/U: jump rope, 100 double-unders; 17 ROM exercises; 11-inch box pulls (Pose drill), 10x each leg; CFWU (GHDSU), 1x10.

As Rx: 15:53.

C/D: foam roll.

New PR by 0:36. Runs on outside road course (56F, 84% humidity); un-anchored AbMat sit-ups.

Comment #177 - Posted by: rjf (Since 07-20-07. WOD no. 622) at October 25, 2009 4:34 PM

Today's was really hard for me.

Though a thought came up after finishing so I have a quick question. This is probably a silly question since I am really new to this... Is there a good universal cool-down I should be doing after these. Given I have been really burnt out after each one so I wouldn't be able to do much but even a good series of stretches would be helpful to me since I am not always sure which ones are good.

Comment #178 - Posted by: Bill P at October 25, 2009 4:41 PM

Jenn in Co - good to have you back
Strong lil Pony- good time despite taking it easy

22:17 subd hip xtensions for back xtensions

last time 24:32

Comment #179 - Posted by: Pokey at October 25, 2009 4:45 PM

Michael
23/M/5'10"/195

Boots, Utes, IBA. GHD situps / BEs.
29:59
Ironworks, Biggs Airfield.

Comment #180 - Posted by: Adam J at October 25, 2009 4:48 PM

23:56

Outside run
50 swiss ball back extensions
50 unanchored sit ups
for 3 rounds as per....

thanks for the workout ;)

Comment #181 - Posted by: jay c at October 25, 2009 4:51 PM

#178
I am not aware of any research showing the benefits of a "cool down". I don't believe it helps with recovery, flexibility, or prevents injury. My advice would be to do what comes naturally. If certain areas feel tight, stretch them or just walk around to keep from passing out or throwing up like I do. Eating a balance of healthy carbs and proteins within a half hour of exercise may be the best thing you can do for yourself after (when you can stomach it of course!). BUT don't listen to me, research the information for yourself.

Comment #182 - Posted by: Broadwater at October 25, 2009 4:53 PM

Hey-

WOD sub GoodMornings w/bar for extensions

26:15 min

cool, dark, light rain, no wind, nice evening to run.

Good luck in your training,

M/50/5'10"/200
-K

Comment #183 - Posted by: Kevin Rogers (Springfield, IL) at October 25, 2009 4:58 PM

17:51 last time 16:40

absolutely pathetic

3 sets:
supine twisting medicine ball pikes 20lbs
pull & catches 55lbs

Comment #184 - Posted by: jc at October 25, 2009 5:09 PM

35:53
previous 35:44

Comment #185 - Posted by: Ticotexas M/40/69/150 at October 25, 2009 5:10 PM

27:41 Good Workout


Comment #186 - Posted by: Rangerboy at October 25, 2009 5:18 PM

M/63/198-"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
22:58

Comment #187 - Posted by: peejay2 at October 25, 2009 5:22 PM

sub 45# f/32/5'6"/155 (started CF about 2 mos ago working on learning and form, starting to time more)

27:31

Comment #188 - Posted by: rachael at October 25, 2009 5:26 PM

M/25/5'9"/195

~ 45 min.

Comment #189 - Posted by: AST at October 25, 2009 5:37 PM

As RX'd with the ghd- 22:51

Comment #190 - Posted by: John24/5'7/166# at October 25, 2009 5:41 PM

After 2 weeks of no sleep, eating crap and barely working out I posted an understandably cruddy time of about 25minutes. Watch stopped somewhere around 21:20 so I'm not exactly sure the time. Time to get sorted out and dialed back in!

Comment #191 - Posted by: Josh G at October 25, 2009 5:49 PM

Took some time off for Daytona Bike-toberfest and kids activities. Started back slowly but hit new PR yesterday on deadlifts and "survived" as Rx'd tonight at:
21:36.
There may be something to taking a week every now and then. Am hurting on the cardio side but otherwise feel pretty good.

m/44/185/6'3

Comment #192 - Posted by: morrowesq at October 25, 2009 6:01 PM

did 45# good mornings- parallel on each rep
ran 800s in the rain and cold
situps-- full on the floor

26:26

I usually do the back extensions on a GHD machine, but it is currently broken. My time is at least 2 minutes faster when doing the back extensions compared to the good mornings.

Comment #193 - Posted by: jill 31/122/5'4 at October 25, 2009 6:04 PM

As rx'd

21:41

Comment #194 - Posted by: Maruf at October 25, 2009 6:11 PM

This was one of those WODs that was A lot harder than it seemed. dang...

23:59.

Comment #195 - Posted by: wyatt22 at October 25, 2009 6:14 PM

m/33/190/5'10''
end first round 6:47
end second round 14:45
end third round 22:06

Sunny 8 degrees Strong wind in the face for the first 400M run. Nice day to run.

Comment #196 - Posted by: Crossfitmitis at October 25, 2009 6:28 PM

As rx'd 26 minutes - 37/m/156/5'6"

Comment #197 - Posted by: Seo at October 25, 2009 6:31 PM

This is why I rarely read these boards anymore. Trolls, trolls and haters. Sorry that you or your box doesn't get recognition. Eastside should regularly be covered. They are a true human performance gym, Street and Carrie are some of the best coaches I've ever met and they run there box amazing. Sit on their platform and take some tips before you start being an armchair quarterback. I hope to be half the coach they are some day.

Comment #198 - Posted by: Zach & Annie@CFWS at October 25, 2009 6:38 PM

As rx'd except I did decline situps, 26 mins - 26/M/195/6'3"

Comment #199 - Posted by: John at October 25, 2009 6:49 PM

Yeah me and my girlfriend are sitting here watching this video loving every second of it except for the PISSPOOR spotting. I mean really? I'm guessing 2 out of the 25 people standing around watching could be spotting. Why is this video up? I don't think that guy feels any cooler dropping a bar on his face or are we supposed to be impressed he can narrowly escape death doing crossfit. That is our honest, first-impression reaction from seeing it. Lot to take away from the athletes but that's what we took away from it. Sick gym though.

Comment #200 - Posted by: Guy at October 25, 2009 7:02 PM

3 rounds of
800 m (avg 9.5 mph)
30 su
30 supermans (supermen?)

18:10

Comment #201 - Posted by: Callum at October 25, 2009 7:18 PM

20:30 as rx'd

Comment #202 - Posted by: joe M/29/5'10"/190# at October 25, 2009 7:19 PM

D
@ home
As rx'd

treadmill at 7.0

rnd 1 7:17
rnd 2 14:50
rnd 3 23:28 (PR by 3:30)

Comment #203 - Posted by: waderpro at October 25, 2009 7:21 PM

Subbed good mornings for back extensions

22:46 (pr)

Comment #204 - Posted by: coyo at October 25, 2009 7:27 PM

m/40/170/5'10"

Did 4 mile trail run. Garrison Creek Trail on Natchez Trace.
God provided the weather! Unbelievable.

Comment #205 - Posted by: gregorioz at October 25, 2009 7:27 PM

39/m/190
treadmill
45lb good mornings for BE

17:43

Comment #206 - Posted by: JackM at October 25, 2009 7:44 PM

Looking back I should have subbed BE's for supermans, but instead I subbed 100 jump ropes

3 rounds of;
800m run
100 jump ropes
50 sit-ups
TOTAL 22:45

Comment #207 - Posted by: DeMarco 30/175#/5'9" at October 25, 2009 7:57 PM

CFWU1

Michael
Feet anchored Army-style sit ups
22:06

#133 MStreet - thanks for that!

mas - that's awesome - smoked me by 5 minutes. Contrary to what you were saying in your email last week! :)

Comment #208 - Posted by: jon h M/47/145 at October 25, 2009 8:09 PM

M/25/154#/5'7"

Subbed 800m Row
Subbed 45# Good Mornings - 50 reps
50 situps

Time: 22:53 (PR in time but not in effort - last time did 1000m row and 50 back extensions. Time to beat at that effort: 29:17)

Comment #209 - Posted by: Ransom at October 25, 2009 8:11 PM

m/26/5'11''/175

19:59.87!!! (goal was sub 20!)
800 on track, good mornings, situps feet anchored under fence

Comment #210 - Posted by: ****Trevor Brown**** at October 25, 2009 8:16 PM

23:30

That was fun.

Comment #211 - Posted by: Alex/M/24/6'3"/181/Chicago at October 25, 2009 8:19 PM

cfwu x 1

w.o.d. in 28:31

ab mat sit ups and back extensions

Comment #212 - Posted by: Thomas Baklayan at October 25, 2009 8:27 PM

23:02 using the treadmill to run.
scaled to 35 back extensions and 35 situps

Comment #213 - Posted by: scott 26/m/5'9"/159 at October 25, 2009 8:28 PM

M/44/185/5'9"
Sub'd 1000M Rows
Sit ups un-anchored abmat
26:55

Comment #214 - Posted by: Alan at October 25, 2009 8:43 PM

~26 minutes. Had to substitute back extension machine for one of the sets because the only back extension machine was occupied.

Comment #215 - Posted by: Clayton 30/6'4/220 at October 25, 2009 8:45 PM

19:53 no excuse but back was tired from yesterday

Comment #216 - Posted by: Jason at October 25, 2009 8:46 PM

W.O.D. in the desert of mesopotamia!
600 m run
50 good mornings
50 sit-ups unanchored
3x

20:30

The Chaplain and the 6 on their first day of crossfit!

Comment #217 - Posted by: Chaplainbrad at October 25, 2009 8:46 PM

M/29/6'4"/205

Rx'd

20:10

Comment #218 - Posted by: Brian Panther_CrossFit at October 25, 2009 8:52 PM

m/5' 10"/22

23:37

Comment #219 - Posted by: John at October 25, 2009 8:55 PM

as rxd. 17:45.

Comment #220 - Posted by: Allen in IA 34/6'1"/181 at October 25, 2009 9:01 PM

21:41, slightly worse than PR. But, last time I subbed 45# good mornings, which are easier than back extensions (at least for me).

I went out way too fast! Did the first 400 in 1:20, the first 800 in 2:54, and the first 50 back extensions so fast my head felt like it was going to explode with all the blood rushing to it.

Also MEBB: Press 5-5-5-3-3-3. 115-125-130-135-140-140. 5 lb PR for both 5RM and 3RM.

Comment #221 - Posted by: Latham M/29/178 at October 25, 2009 9:34 PM

30/M/5'10"/150

"subbed," super mans for back extensions, sit ups with hands interlock behind head, no support to hold my ankles
unsure if it was a 800 Meter run or not from C MED to the T wall with the red line at Fob Fenty Afghan, also I was going so fast and so smoked during the last 800 meter run that while doing the situps when i got about 30 sit ups, i forgot to count, so i think i might had miss about 10 sit ups, unsure my self if i did 50 or 40. Beleive me when you forget to count and or get confuse about counting how many of what ever exercise you are doing, i think that's says it all, well Unless you don't know how to count! HAHAHAHA! also my routine to keep track of the rounds if is more than 3 i used rocks in the ground, or a paper with tick marks. HAHAHA! Good workout though.

TOTAL TIME WAS 14:37 (PR)

Comment #222 - Posted by: Santi at October 25, 2009 9:51 PM

as RX"d 18:30

Comment #223 - Posted by: travis morris at October 25, 2009 10:00 PM

800m run at henry crown,
Run down to back extension (30x)
Situps on track (50x)

7:54
8:52
8:56
= 25:41

Run harder next time

Comment #224 - Posted by: Govervich at October 25, 2009 10:08 PM

20:45
as rxd

Comment #225 - Posted by: Lemmy m/33/6'2/180 at October 25, 2009 10:10 PM

Humberto
subed supermans
80 short sit ups

23:20

Karla
Subed supermans
29:31

Comment #226 - Posted by: humberto at October 25, 2009 10:32 PM

30:30

PR 28:21

Comment #227 - Posted by: I_M_Sam at October 25, 2009 10:55 PM

m/5'7"/174lbs./31yrs.

Time 26'21"
run on treadmill .5 miles

Follow me on Twitter @ElSenorSanchez

Comment #228 - Posted by: Iv@n S.! at October 25, 2009 10:59 PM

Time: 24:31
Supermen for back extensions
runs: 4:05, 4:09, 3:42
done on treadmill @ 1% grade
rnds: 8:11, 8:50, 7:30

Comment #229 - Posted by: Geoff M/52/5'11"/215 at October 26, 2009 1:40 AM

27:40 as rxd

Comment #230 - Posted by: Sot at October 26, 2009 1:48 AM

Been away for a while. After I did this workout, it made me realize how much I missed Crossfit. Keep the motivation. Keep the motivation. Keep the motivation. Thank you everyone that posts. Helps out alot.

26:56
-Treadmill between 9.0 and 10.0
-sub'd back ext. for good mornings w/45#
-Did sit ups on floor unanchored, straight leg, touched the wall.
-Pukie almost visited


Comment #231 - Posted by: Hawkeyefit 25/M/6'2/230 at October 26, 2009 2:26 AM

22:40
sub'd row for run

Comment #232 - Posted by: TomO/43/M/200 at October 26, 2009 2:47 AM

31:04

820 m runs
50 35 lb. good mornings
50 anchored SUs

Comment #233 - Posted by: bookworm at October 26, 2009 3:12 AM

m/47/6'3/213

Scaled to Pack: 35 extensions, 35 SU 24.54

Comment #234 - Posted by: phil g atlanta, ga cf since 8/21/09 at October 26, 2009 3:20 AM

14:00

Buddy
14:18

Comment #235 - Posted by: Sykas m/25/5'9''/185 at October 26, 2009 3:59 AM

m/37/187/72"

20:53 as rx'd.

Comment #236 - Posted by: VooDoo Medic at October 26, 2009 4:43 AM

30:04

Comment #237 - Posted by: michael leach at October 26, 2009 4:44 AM

In the video, did he complete all 15 reps of the clean??

Comment #238 - Posted by: christian at October 26, 2009 4:47 AM

As prescribed:

24:37

M/34/70/205

Comment #239 - Posted by: B Bowen at October 26, 2009 5:15 AM

22:51

Comment #240 - Posted by: Dave Perks at October 26, 2009 5:22 AM

"Michael". Subbed Back Extension with Good Mornings.

F/45y/62"/134# JULIA
30# Good Mornings
37:20

M/41y/68"/160# GEORGE
45# Good Mornings
26:26 (PR was 30:00)

Comment #241 - Posted by: George Hernandez (in Chicago) at October 26, 2009 5:30 AM

Puppies -

Three rounds for time:
600m run
15 Back Extensions
25 Situps

14:53, got up early and ran it in the cold :D feeling on top of the world.

Comment #242 - Posted by: Eric at October 26, 2009 5:31 AM

25/m/6'1"/170

Subbed Supermans for back extensions, otherwise as RX'd.

21:17. First time doing this workout; want less than 20 minutes next time.

Comment #243 - Posted by: Ian C at October 26, 2009 5:37 AM

As Rx'd
18:39

Comment #244 - Posted by: Sebastian M/23/183/81,2 at October 26, 2009 5:39 AM

28:48

Comment #245 - Posted by: kungfujoe at October 26, 2009 5:41 AM

As Rx'd
18:31

Getting back in saddle! 2 months out from ruptured bicep surgery.

Comment #246 - Posted by: BradH M\29\71"\1t67 at October 26, 2009 5:46 AM

F/35/5'7"/142
Michael Rx, sit ups not anchored.
24:12:90

Comment #247 - Posted by: Alexandra at October 26, 2009 6:47 AM

m/45/175

ran 1 mile wu
as rx'd
22:32

Comment #248 - Posted by: Stu at October 26, 2009 7:33 AM

As rx'd:

33:37

f/24/120/5'3

Comment #249 - Posted by: Butler at October 26, 2009 7:34 AM

F/24/5'3/120

As Rx'd, situps anchored

33:37:45

Comment #250 - Posted by: Butler at October 26, 2009 7:35 AM

m/30/95kg

First ever crossfit session. lot mentally tougher than when training on my own. Loved wanting to beat the clock!!!
ran on treadmill 0% incline 19.17

thanks to michael and crossfit

Comment #251 - Posted by: Timmy at October 26, 2009 7:53 AM

m/30/70/180

As rx'd:

19:56

Comment #252 - Posted by: belliott at October 26, 2009 8:02 AM

F/23/5'8"/178

as rx'ed, back ext. on GHD machine and situps on ab-mat

21:22

Nice job #250-- keep pushing, you'll improve that time! way to get through it. my first Michael time 6 months ago was 28:00.

Comment #253 - Posted by: steph at October 26, 2009 8:03 AM

m/36/211/5'11

As Rx'd
25:10

Comment #254 - Posted by: Keith M at October 26, 2009 8:33 AM

Oops
PR'd by 2 min
*declined situps.

Comment #255 - Posted by: Keith M at October 26, 2009 8:34 AM

As Rx'd

25:52

Comment #256 - Posted by: Adam A. at October 26, 2009 8:38 AM

M/6'1''/197

As Rxd

Time: 17:19

Comment #257 - Posted by: Jeff in Phoenix at October 26, 2009 8:40 AM

M/21/187#/66"

Didn't feel up to moderate duration/moderate intensity today. Needed something short and hard.

21 hang power snatches, 75lbs
75 double undders
15 HPS
50 DU
9 HPS
25 DU
4:46
Rest 2 minutes
10-8-6-4-2
Pullup
Pushup
1:38
Rest a while (15 minutes ish)
Sprint to end of parking lot and back (about 80m)
7 swings, 24kg
7 burpees
:56, in 20lb vest

Comment #258 - Posted by: BullFrog at October 26, 2009 8:45 AM

27:06

Comment #259 - Posted by: Torre Vickers at October 26, 2009 9:18 AM

33:04

Comment #260 - Posted by: MatthewKish at October 26, 2009 10:04 AM

As rx'd - 26:43. I'm dissatisfied with that result.

Comment #261 - Posted by: Michael m/46/5'9"/175 at October 26, 2009 10:05 AM

Rxd 24:15

Comment #262 - Posted by: Michelle Kithcart at October 26, 2009 10:19 AM

M/34/5'10"/167
22:50

Comment #263 - Posted by: Sid at October 26, 2009 10:33 AM

27:33 (forgot to stop watch for ~1 minute)

3 x (800,25,25)

Comment #264 - Posted by: jhs 32/M/6'4"/260 at October 26, 2009 10:39 AM

23:49

Used glute-ham for sit-ups and did runs on treadmill

Comment #265 - Posted by: Edwin 26/M/68"/170 at October 26, 2009 10:42 AM

24/m/175

used good mornings and the run was in boots -- 18:02

last time 17:43

Comment #266 - Posted by: NickR at October 26, 2009 10:44 AM

M/32/6'3"/205

Subbed 65# Good Mornings - No GHD available

18:03

Comment #267 - Posted by: Ben S at October 26, 2009 11:03 AM

48 / 176

as rx'd on tm at 1%

20:44

Comment #268 - Posted by: tom perry at October 26, 2009 11:13 AM

As rx'd! (I love it when I can say that...)

28:30

Unfortunately I pulled a back muscle after the work out while stretching my hamstring too enthusiastically. I have learned the hard way. I wish I had learned the easy way first.

Comment #269 - Posted by: radixhound at October 26, 2009 11:14 AM

19:03
supermans and unanchored situps

Comment #270 - Posted by: dcyn at October 26, 2009 11:22 AM

17:35

Comment #271 - Posted by: mrd m/25/5'10"/195 at October 26, 2009 11:41 AM

^ sub good mornings for BEs

Comment #272 - Posted by: mrd m/25/5'10"/195 at October 26, 2009 11:42 AM

Sub'd supermans for back extensions. Anchored sit ups: 16.20

Comment #273 - Posted by: Mike Honcho M/31/5'10"/170 at October 26, 2009 11:50 AM

18:52 Pretty slow today, cold and windy.
3:37/3:58/4:05
1:05/1:05/1:01
1:18/1:30/1:09

May 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.

April 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

:58/4:05
1:05/1:05/1:01
1:18/1:30/1:09

Comment #274 - Posted by: Jim D. 49 yom 165# at October 26, 2009 11:53 AM

My time may be way higher than a lot of people's but I kicked this workout's butt in my opinion. Running is SO HARD for me that three 800m runs almost makes me not even want to try. My last round was my shortest round due to finally getting past the wall on running and not mentally talking myself out of succeeding at it.

As rx'd 27:28 and proud of it.

f/26/5'5"/177#

Comment #275 - Posted by: Kelly at October 26, 2009 12:03 PM

21:05
Did this WOD on the beach.
Subd Good Mornings with 35lbs for back ext.
Sit-ups were un-anchored.

Comment #276 - Posted by: Burko 47/170/5'10 at October 26, 2009 12:03 PM

C: 20:02. 20 DU's/round (really 20 attempts at DUs),BACK extensions, and 20 GHD sit-ups/round.

BG: 26:26. 800mrun/1000mrow/20DUs, HIP extensions, sit-ups.

GNARLY.

Comment #277 - Posted by: XFit Rice Owls at October 26, 2009 12:13 PM

Leavenworth has a super box and a superior community of athletes. This box and Iron Major CrossFit, the non profit affiliate, are a product of the initiative and efforts of Major Dave Maxwell, USA. Great leader, great American thanks for your courage and conviction in futhering the fitness of our soldiers. Thanks to Greg for his support through Operation Phoenix. Thanks to Brigadier General Ed Cardon for his vision and leadership, not only in this fitness endeavor, but in the professional education of the leaders of our Army at the Command and General Staff College.
Lastly, we miss you too, Bobbi, and look forward to hosting you again!
Semper fidelis,
Mark

Comment #278 - Posted by: Mark Monroe at October 26, 2009 12:19 PM

as rx'd 18:02

Comment #279 - Posted by: jlyssand - 27/M/170/5'11 - Seattle at October 26, 2009 12:21 PM

as rx'd 24:30

Rested 10min and did Saturday's WOD
Deadlift 345#

Comment #280 - Posted by: Darkness Gonzalez at October 26, 2009 12:28 PM

21:39
As rx'd

Comment #281 - Posted by: russ at October 26, 2009 12:33 PM

400m
35 Back Extensions
35 Situps (feet anchored)
400m
25 Back Extensions
25 Situps
400m
25 Back Extensions
25 Situps

About 20:00.
Didn't realize it was 800m. Ran one mile warmup.

Comment #282 - Posted by: dutch at October 26, 2009 12:36 PM

modified and scaled

800m run
25 good monring
25 U

20:30

Comment #283 - Posted by: TJ/220/42 at October 26, 2009 12:42 PM

27:53 new to crossfit :)

Comment #284 - Posted by: Ali at October 26, 2009 12:45 PM

I just watched the video and I've never seen a bigger bunch of idots spotting a lifter in my life they are lucky that guy didn't crush his skull.

Comment #285 - Posted by: Kevin at October 26, 2009 12:46 PM

CFWU X 3 (minus sit-ups and back extensions)

as rx'd: 20:02.81

Comment #286 - Posted by: Casey at October 26, 2009 12:53 PM

EJ
M/36/165
21:35 45 DEGREE BACK EXTN
EJ

Comment #287 - Posted by: ej at October 26, 2009 1:02 PM

f/26/5'3"/145

24:50 rx

Comment #288 - Posted by: Brett at October 26, 2009 1:05 PM

m/36/71"/230

19:57

Comment #289 - Posted by: Gunny at October 26, 2009 1:09 PM

20:45 as rx'd

felt good. now gonna go lift and get a little extra cardio in!

Comment #290 - Posted by: Josh Sr. at October 26, 2009 1:24 PM

28/m/79kg

18:43

Butterfly situps

Previous:
28:06 45 Degree Reverse Back Extension, GHD Situps

Comment #291 - Posted by: pz at October 26, 2009 1:31 PM

29/6'2"/184
16:28
runs were 2:30, 2:50, and 2:45
defiantly could run faster: mental weakness

Comment #292 - Posted by: Horst at October 26, 2009 1:35 PM

M/47/5-11/200

As Rx'd: 24:35

Comment #293 - Posted by: Rustypelican at October 26, 2009 1:47 PM

3 rounds:

.50 mile run (track)
50 hip extensions (unbroken)
50 anchored situps (1st 2 rounds unbroken)

17:18 10/26/2009 (track, anchored situps)
18:09 05/22/2009 (treadmill: 11,10.5,10.0) decline #3
19:16 04/24/2009 (treadmill: 10.6,10,9) decline #2
28:35 12/29/2008 (treadmill)
38:00 11/03/2008 (track)

Comment #294 - Posted by: johnathon in seattle 28/5'8/158 at October 26, 2009 1:59 PM

#275.
KELLY
as long as you give it your all ur time is awesome.
just note it down and beat it the next time sir!
great job on finishing the WOD!

Danny

Comment #295 - Posted by: dan lau at October 26, 2009 2:07 PM

Kristina
30:10

Dave
28:42

Ran outside in pouring rain, total of about 830 meters each run, had to walk all the way to back of gym to do back extensions and sit-ups. BEs on GHD machine.

Great workout - I can feel the bottom of my lungs.

Comment #296 - Posted by: Kristina F/26/5'3"/116 at October 26, 2009 2:07 PM

M/19/160/70

17:29 as rx'd

i hate treadmills

Comment #297 - Posted by: JSFace at October 26, 2009 2:14 PM

As RX'd. Runs 4 laps on outside of 1/9mi track, 50 hip extensions (unbroken), 50 anchored SUs (unbroken 1st round, 1 pause 2nd round, several pauses 3rd round). 17:59

Round times: 5:25 (run approx 3:00), 6:03, 6:31 (run approx 4:00).

Comment #298 - Posted by: R.Lee_Seattle at October 26, 2009 2:24 PM

a-team members george and gienel

george 30:30
gienel 30:45

great effort for newbies, way to finish!

Comment #299 - Posted by: dan lau at October 26, 2009 2:30 PM

19:28 (PR). Back in May I did this in 19:53. At the park, clockwise route. Bent over railing for back extensions, feet anchored under dead tree for situps. On round 3, I lost count on back extensions - might have shorted it by 10 - so I did 60 situps to make up for it.

I hate this WOD. How's this for deranged - the 800's are so bad, I actually enjoy the back extensions and situps!

Splits were 6:15, 6:35, and 6:40. Runs were 2:45, 3:00, and 3:10. Just fell apart in the middle of the last 800...

Comment #300 - Posted by: Mel/36m/5'10"/170 at October 26, 2009 2:42 PM

m/38/76/205

Didn't do - instead ran annual local Pumpkin Chase 5k

27:31

Comment #301 - Posted by: Chas at October 26, 2009 2:49 PM

sub'd supermans
19:16 2 mins slower than last time

Comment #302 - Posted by: Robert W. at October 26, 2009 2:51 PM

23:20

Comment #303 - Posted by: Jose Riesco III at October 26, 2009 2:55 PM

m/21/5'9/155

Had to modify
4 rounds of 1/2 mile run, 50 situps
left out 50 back extensions unintentionally! Oops, could have been a better work out!

19:35

Comment #304 - Posted by: Sanford at October 26, 2009 2:56 PM

20 25 subbed row

Comment #305 - Posted by: Paul A at October 26, 2009 2:59 PM

20:51

3:00, 3:00, 2:50 800s

Comment #306 - Posted by: Eric/M/6'2"/210/25 at October 26, 2009 3:08 PM

Used the first 800 to mess around with POSE technique, then did the second two on the elliptical (rehabbing the knees). Back extensions were all 25 reps and situps were 50-25-25.

Comment #307 - Posted by: bruce at October 26, 2009 3:09 PM

CFWU x 3
As Rx'd; situps on a swiss ball

28:53

Comment #308 - Posted by: F15E_WSO_M/46/6'/175 at October 26, 2009 3:16 PM

m/33/6'/171

20:34 anchored

Comment #309 - Posted by: eo at October 26, 2009 3:29 PM

Used Swiss ball for back extensions; as rx'd
19:23

Comment #310 - Posted by: Trent at October 26, 2009 3:35 PM

As rx'd.
25:20

Comment #311 - Posted by: ryan 6'/32/184 at October 26, 2009 3:52 PM

did 800m runs with my 4 year old son in his jogger
ext/sits as rx'd

18:18

Comment #312 - Posted by: troy at October 26, 2009 4:02 PM

25:20

had this down to 22+ at one point. anything under 20 is crazy fit.

Comment #313 - Posted by: mtvet 44/6'/215/m at October 26, 2009 4:12 PM

Rx'd.
18:19
3x5 DL (295-315-335)

Comment #314 - Posted by: Josh M/34/74"/195# at October 26, 2009 4:13 PM

M/23/158/5'7"

Rx'd 20:04 new PR

Comment #315 - Posted by: Focker at October 26, 2009 4:17 PM

21.56 as rxed
20.06 last time

Comment #316 - Posted by: Kyle A. at October 26, 2009 4:20 PM

21,50
wu=30 min lvl 8 prog stairs. street runs 8th

Comment #317 - Posted by: gregev at October 26, 2009 4:23 PM

31 min of pain. but felt good

Comment #318 - Posted by: GWW5/45/m/214 at October 26, 2009 4:30 PM

20 flat.

subbed squats for back extensions..

Comment #319 - Posted by: Josh at October 26, 2009 4:32 PM

Been crossfitting for about 6 weeks. I was a 10yr smoker who quit about a month before introduced to crossfit. I have gone from 205lbs and 23%BF to 215lbs and 12%BF. It is amazing how fast it works if you push all the way through. I scale a huge amount but am getting better every WOD. Thanks Crossfit!

My Scaled WOD.
Three rounds for time:
400mm sprint
25 situps

12min 32secs.

Comment #320 - Posted by: Woodruff 30/m/6'6"/215 at October 26, 2009 4:38 PM

M/32/144lbs/5'5"

GHD situps on physioball.
21:22

Comment #321 - Posted by: Brandon Burritt at October 26, 2009 4:49 PM

feet anchored

22:54

Comment #322 - Posted by: ferb44 at October 26, 2009 4:50 PM

3 rds, subbed supermans for back extensions (those go fast...a little too fast), feet unanchored sit-ups, and approx. 1/4 mile run...20 min. Felt good (except the inside of my shins are throbbing).

Comment #323 - Posted by: Clinton Canaday - 23/6'3"/210 at October 26, 2009 4:57 PM

M/22/190lbs/5'11"

I need to get nailed down what exactly 400 meters is from my garage, subbed good mornings for back ex and did janda situps.

21:30

Comment #324 - Posted by: jdecker at October 26, 2009 5:05 PM

33/f

24:42 (10:22 (had to take care of my 3 year old so longer first split),7:13,7:07)

Comment #325 - Posted by: CrossfitMom2 at October 26, 2009 5:07 PM

F/32/5'6"/135 NEPA Crossfit

The .50 for the 800 was over .1 each round.

Time/27:53

Comment #326 - Posted by: MaryStella at October 26, 2009 6:10 PM

Running back and forth up and down a flight of stairs to get to the Back Ext machine.

24:08

Comment #327 - Posted by: Steph M/34/5'6"/147 at October 26, 2009 6:53 PM

23:49

Comment #328 - Posted by: jp1999 at October 26, 2009 6:56 PM

26:47
as Rx'd

Comment #329 - Posted by: Matthew at October 26, 2009 6:59 PM

Back in action after a long absence. Accidentally switched the order of the sit-ups and back extensions but definitely still got the job done.

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

25:58

Comment #330 - Posted by: JrJordan at October 26, 2009 7:03 PM

Mark: OPT WODs

Theresa: GHD sit ups and back ext. 29:48 (yowza!)

Comment #331 - Posted by: Mark & Theresa at October 26, 2009 7:25 PM

Once again I need to read more carefully.

WOD as rx'd using GHD situps (ow). Slow jog on the 800m due to a recent hamstring pull.
37.29

Comment #332 - Posted by: stojo at October 26, 2009 7:28 PM

20:24 PR on treadmill, angled back ex, decline situps

5:59, 7:09, 7:15

decline situps were killer!

later,
b
m/33/5'8-1/2"/168

Comment #333 - Posted by: brian p at October 26, 2009 7:34 PM

As rx'd, no shortcuts or anchored situps. Full back extensions. Included three stair ascents/descents to the track where I ran. Been doing Crossfit for one year now, first time for this hero workout though. Thanks for your ultimate sacrifice so my family can be safe, Michael.

21:58

Comment #334 - Posted by: dave r at October 26, 2009 8:12 PM

25:30 as rx'd
sit-ups/back ext on bench/squat rack for feet (.5 GHD)
16:32 last time on swiss ball
PM, garage

Comment #335 - Posted by: Ajax at October 26, 2009 8:26 PM

22:04 as rx'ed

Comment #336 - Posted by: Erik M/22/5'8"/155 at October 26, 2009 9:09 PM

28:37

Comment #337 - Posted by: nick at October 26, 2009 9:38 PM

9:02
7:21
7:34

for 23:59

wore me out

Comment #338 - Posted by: Cleveland at October 26, 2009 9:44 PM

m/23/5'8"/202 usmc

24:41

45 lb. good mornings
decline situps

much harder than expected...gotta love it

Comment #339 - Posted by: curtis at October 26, 2009 9:59 PM

Wow, you guys are fast!

800m
50 GHR's
50 Situps

I was not enjoying the run. :P
41:54

Comment #340 - Posted by: Nate Alexander at October 26, 2009 11:30 PM

23/m/168lbs/70"

Michael as rxd

18:39 new pr

Comment #341 - Posted by: Eric-Fairbanks, Alaska at October 27, 2009 1:45 AM

Subbed Goodmornings (20Kg)
Dan 21:40 (did the situps then the goodmornings by mistake)

James subbed 800m row (it was too dark for run)
issues with feet straps 27:44

Comment #342 - Posted by: optimistic dan at October 27, 2009 1:51 AM

m/41/6'0"/193

22:33

Comment #343 - Posted by: Jeff H at October 27, 2009 3:32 AM

27min22sec, sub 20kg good mornings

Comment #344 - Posted by: tamas at October 27, 2009 4:54 AM

15:25 pr

getting closer to 5 min rounds

Comment #345 - Posted by: amped 35/M/190/6' at October 27, 2009 5:09 AM

ryan - m/30/185/75" - 20:00

gunnar - m/38/185/73" - 16:04

Comment #346 - Posted by: gunnar at October 27, 2009 5:36 AM

Subbed back extensions with good mornings with a 45lb plate on my back.

32:23

Comment #347 - Posted by: GW at October 27, 2009 5:49 AM

23:18 as rx'd

Comment #348 - Posted by: Tyler (6'1/200/36) at October 27, 2009 6:25 AM

Ran on treadmill...

Time: 26:09

Comment #349 - Posted by: Woo - m/28/5'7/185 at October 27, 2009 6:38 AM

As rx'd

1st = 9:07
2nd = 8:02
3rd = 6:30

Total Time = 23:41

My lower back was really tight at the beginning, even after a decent warm-up. I suspect it's from piggy backing and playing with my neices and nephews the night before. Felt back to normal by the 3rd round. CrossFit heals! =)

Comment #350 - Posted by: Trac Nguyen M/28/152/5'8" at October 27, 2009 6:46 AM

34yom / 208lbs

15:40 on Puppy

Subbed back extension machine. Good workout...shaved over four minutes off of my previous time!

Comment #351 - Posted by: Bphantom at October 27, 2009 7:00 AM

MODIFICATION:

10/25/09

34yom / 208lbs

"Michael" on Puppy, 3 Rounds of:
Run 600M
15 Back Extensions
25 sit-ups

15:40 on Puppy

Subbed back extension machine. Good workout...shaved over four minutes off of my previous time!

Comment #352 - Posted by: Bphantom at October 27, 2009 7:04 AM

pack
800 m 12.0 km-hr
35 super
35 sit no anchor
3X
27.02

Comment #353 - Posted by: footdoc at October 27, 2009 7:22 AM

25:16 worst time ever

Comment #354 - Posted by: Hale at October 27, 2009 8:12 AM

M/59/6-2/211

29:53

Comment #355 - Posted by: JBGP at October 27, 2009 8:33 AM

3rds for time:
825 m (165m track 5 laps)
50 supermans
50 unanchored situps

time: 20:31

Comment #356 - Posted by: NUcf m/23/5'7"/155 at October 27, 2009 8:55 AM

Run was a little longer than 800m with ~20# body armor
subbed supermans for back extensions
full military situps unsupported

24:59

Comment #357 - Posted by: Oppie/M/24/5'10/170 at October 27, 2009 9:34 AM

22:19 as rx'd - full ROM situps from back to knees

Comment #358 - Posted by: gary martins at October 27, 2009 9:55 AM

45:00 as RXed

Comment #359 - Posted by: Matt Gilson at October 27, 2009 10:11 AM

"Michael"

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

Time: 29:38

Comment #360 - Posted by: Jeff M at October 27, 2009 10:11 AM

24/m/160/5'9"
As Rx'd
24:57

Comment #361 - Posted by: cmac at October 27, 2009 10:27 AM

M/47/66"/135

Make up on 10/27:

27:50

SU/BE on GHD.

Comment #362 - Posted by: jpatrick at October 27, 2009 10:59 AM

Modified CFWU

WOD
:19::39

Subbed Rowing for running. First time working out in a week. Feeling it. The last 2 months have been almost unbearable due to injuries. If I ever can get better, I'll be starting back at zero it feels like.

Klumpie!!! Hey stranger!

Get some, Go again!

Comment #363 - Posted by: DJ at October 27, 2009 11:31 AM

21:30 as rxd

5'8 170
27yrs old

Comment #364 - Posted by: srod at October 27, 2009 12:12 PM

30/m/71"/184#/Camp Taji, Iraq

CFWU x3
23:51 as Rx'd
Back extensions on GHD

Comment #365 - Posted by: Archer6479 at October 27, 2009 12:32 PM

worst spot in history...they guy should have been replaced for the rest of the wod and then had his ass beaten down...

Comment #366 - Posted by: DannyGold at October 27, 2009 12:40 PM

Three rounds

Run 800M

50 situps

50 pushups

25:06

Comment #367 - Posted by: Matt H at October 27, 2009 1:14 PM

subbed supermans for back extensions
800+- at home on road
28:30

Comment #368 - Posted by: GU997 at October 27, 2009 1:47 PM

29:52...running between the track then back up to the gym. missed 3 weeks due to illness/schoolwork so good to be back.

Comment #369 - Posted by: amateur hour at October 27, 2009 3:25 PM

Ouch

as RX'd 21:17

Comment #370 - Posted by: Tonyz M/185/5'10 at October 27, 2009 4:19 PM

struggled through this one today

21.33.

Had to do Supermen and unanchored sit ups for the first round due to busy gym which slowed me down, as well as spending approx 45 secs looking for a mat to do supermen and then at least 30 secs for Treadmill to warm up on 2nd and 3rd attempts

my PB is 16.51, although that was done withouth treadmill issues and with anchored sit ups

Comment #371 - Posted by: nick in sydney m/37/6ft/183 at October 27, 2009 4:27 PM

28.43

Comment #372 - Posted by: Wade at October 27, 2009 4:59 PM

Time: 16:35.4

M/15/133

800 x3
50 back extensions
50 sit ups

had to move back extension machine in the middle because I couldn't go all the way down...we are not losers...we are lasers.

Comment #373 - Posted by: Beau H at October 27, 2009 5:06 PM

Time: 16:35.4

M/15/133

800 x3
50 back extensions
50 sit ups

had to move back extension machine in the middle because I couldn't go all the way down...we are not losers...we are lasers.

Comment #374 - Posted by: Beau H at October 27, 2009 5:06 PM

treadmill gradient 1.5
sub crunches
sub supermans

25 mins

Comment #375 - Posted by: Joe K M/22/6'0"/180 at October 27, 2009 5:13 PM

18.49

subbed good mornings for hip-back extensions

20/m/5'11"/163

Comment #376 - Posted by: Logan S at October 27, 2009 5:14 PM

23:45

Comment #377 - Posted by: Nicholas Burgett at October 27, 2009 5:46 PM

19.44 missed my pr by 14 sec

Comment #378 - Posted by: Rosie in Atl at October 27, 2009 6:04 PM

25:27

Compare to:
090522 - 28:01 (Subbed 200 double unders and Hip Ext.)
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)

Comment #379 - Posted by: B. Rhaly at October 27, 2009 6:24 PM

CFWUx2 (skipped SU and BE second round)
29:02 - 8:58 9:54 10:10

Matt: 32:32 (finished 3:30 after me)

We did this slightly out of order: run, SU, BE...

Comment #380 - Posted by: Doug at October 27, 2009 6:33 PM

m/28/71"/185#

My first Michael WOD

31:10 back extensions on a swiss ball

Comment #381 - Posted by: Eric P at October 27, 2009 8:15 PM

m/28/71"/185#

My first "Michael"

31:10
Back extension on a swiss ball.

Comment #382 - Posted by: Eric P at October 27, 2009 8:18 PM

My first "Michael"

Back extensions on a swiss ball.
31:10

Comment #383 - Posted by: Eric P at October 27, 2009 8:19 PM

completed 10/27 due to travel

subbed 1000m rows since all I brought with me on travel were chucks.

subbed kb good mornings in order to keep momentum in an over-crowded gym

situps were pft-style crunches unanchored

24:27

Rd 1: 8:47
Rd 2: 8:03
Rd 3: 7:36 Rowing pace slowed ~20 seconds due to Pukie knocking at door. Made up by pushing harder through good mornings and crunches.

Comment #384 - Posted by: keenan/m/39/73/208 at October 28, 2009 1:47 AM

Scaled to BrandX Pack:

3 rounds for time of:
800M
35 Back Extensions
35 Sit-ups (done on bench and anchored under the leg ext pads)

19:37

Comment #385 - Posted by: bsw - M/34/6'/175 at October 28, 2009 3:49 AM

m/40/205/5'11"

27:30

Comment #386 - Posted by: Mike C at October 28, 2009 4:38 AM

Micheal

did as rx'd but subbed back extensions for 60 lbs SLdeads.

26.26.00

Felt good, been doing lot of sit ups lately!! My running could be a bit better.

Finished off with overhead squats... A weak lift of mine.

Comment #387 - Posted by: Adam M.216/5.9/24 at October 28, 2009 4:44 AM

21:08, missed PR by 2 seconds

Comment #388 - Posted by: vino63 at October 28, 2009 5:27 AM

3 rounds

run 1/2 mile (indoor track - 2:49/3:04/2:58)
50 back extensions (45 deg)
50 situps (unanchored)

29:42

~3 min total walking up and down stairs between track and back extension setup

Comment #389 - Posted by: cbecker at October 28, 2009 6:00 AM

Ran at 14kph on treadmill apart from last round,last 150m

22:52

Comment #390 - Posted by: Jack - THFC at October 28, 2009 9:38 AM

m/40/6'1"/160

23:30 with (steps to get to treadmill between rounds - treadmill @ 1%)

Comment #391 - Posted by: Eric D at October 28, 2009 10:46 AM

as rx'd
24:13

Comment #392 - Posted by: Go at October 28, 2009 11:22 AM

best time yet - 28 minutes flat-
rowed 800 m
back ext
butterfly sit ups

pretty excited about my time- YAY

Comment #393 - Posted by: baltaher at October 28, 2009 11:58 AM

Runs a bit over 800M, closer to 900M

Back ext over swiss ball

22:42

RIP Lt. Michael McGreevy

Comment #394 - Posted by: Brad 34/M/205/74" at October 28, 2009 12:42 PM

19:34

Comment #395 - Posted by: RBS at October 28, 2009 1:39 PM

As Rx'd 26:05! Pretty happy with that time!

Comment #396 - Posted by: Sri (29/m/5'8"/180) at October 28, 2009 1:44 PM

24:38

not into it today!

Comment #397 - Posted by: al deezy (32m-155) at October 28, 2009 2:15 PM

M/35/190/6'2"

As Rx'd 21:10

Treadmill at 9.0 mph (3% incline) first round and half of second round, 8.5 from there there

20:30 PR

Comment #398 - Posted by: Chad Bakken at October 28, 2009 2:22 PM

subbed the run for
750m row due to knee injury
performed remaining as rx'd:

20:47

Comment #399 - Posted by: N_Rahim 27/m/150# at October 28, 2009 4:09 PM

DL 355, no back issues

Michael, GHD HBE, abmat su feet anchored

21.06

Comment #400 - Posted by: Apolloswabbie 6'2" 205 45 yoa at October 28, 2009 4:14 PM

As Rx'ed.

Low back was hurting from the back extensions with the running!

23:26

Comment #401 - Posted by: Miyagi 29/m/168# at October 28, 2009 4:33 PM

m/23/5'9"/161

18:24 as Rx'd

Needs some work. Damn sickness needs to go away.

Comment #402 - Posted by: s.cooper at October 28, 2009 4:58 PM

CFWU
18:00 as Rx'd.

Comment #403 - Posted by: Erik 28/M/76.5"/200 at October 28, 2009 6:07 PM

m/31/5'10"/254

15:29

ran on treadmill

Comment #404 - Posted by: B Miller at October 28, 2009 6:07 PM

just posted w/typo

25:29 is the correct time.

Comment #405 - Posted by: B Miller at October 28, 2009 6:10 PM

3 Rounds
Run 800m
50x back extensions
50x GHD sit-ups

36:33

Comment #406 - Posted by: Daniel B at October 28, 2009 7:58 PM

Did I mention I hate running?

24:50 RX

Aloha,

Jordan

Comment #407 - Posted by: Jordan...28/175 @ Holloman AFB at October 29, 2009 5:16 AM

23:47
Joined new globo gym. New treadmills are a bit slower/harder.

Comment #408 - Posted by: bird 45 yo M 5'9" 178 Level 1 cert at October 29, 2009 7:02 AM

As rx'd

25:38

Janda situps. Ran outside at gym.

Romans 12:1

Comment #409 - Posted by: Jon/M/27/5'9/160 at October 29, 2009 9:01 AM

as rx'd

17 min

800 times
3:02
3:02
3:01

Comment #410 - Posted by: the polish rifle 25m/5'8/160 at October 29, 2009 9:24 AM

24:01

Comment #411 - Posted by: dingrr 51/m/175 at October 29, 2009 9:54 AM

190/25/m

3 Rounds:
800m (on track)
50 supermans
50 sit-ups


20:30

Tension headache KILLING me until half way through 2nd round of supermans. Aiming for 19:15 without headaches...

Comment #412 - Posted by: AMERICUS at October 29, 2009 10:45 AM

28/10/09
M/33/79
Sub'd supermans for back extensions
18:32

Comment #413 - Posted by: blackrockboy at October 29, 2009 11:53 AM

Jeff @ home
2nd WOD of day
400m runs instead.
Can't remember time.

Comment #414 - Posted by: Jeff & Charity @ CFSnohomish at October 29, 2009 11:57 AM

22:53 did at gym. lots of waiting. didn't do last set of back extensions - long wait.

Comment #415 - Posted by: Jay at October 29, 2009 12:13 PM

I wish to purchase some equipment for abs. I saw the picture and this is exactly what I am looking for. Could you tell me who make this machine. Thanks Damonj.

Comment #416 - Posted by: Damon Humphrey at October 29, 2009 12:27 PM

18:57 as Rx'd.

Off PR by about 1:10. Not bad considering past 6 weeks were on strength cycle.

Comment #417 - Posted by: Benny1 M/40/74"/220 at October 29, 2009 3:35 PM

Damon J, its called a GHD for "Glute-Ham Developer" (Gluteus-Hamstring). If you Google GHD you'll find many manufacturers between $200-500.

Comment #418 - Posted by: Benny1 M/40/74"/220 at October 29, 2009 3:45 PM

M/53/143/5'8"

As Rxd 22:14

Comment #419 - Posted by: Ssscaler at October 29, 2009 3:47 PM

C-
middle round with GHD sit ups
18:48

Mags and Joey
400m runs
20 Supermans
20 Abmat sit ups

12 something for Mags
13 something for Joey

Comment #420 - Posted by: Jeff & Charity @ CFSnohomish at October 29, 2009 4:21 PM

17:49
Scaled to 30 ea

Comment #421 - Posted by: Gonzo M/29/72"/183# at October 29, 2009 7:08 PM

just under 26 min. Stop watch broke so used wall clock. sub 1000m row rds 1,2.

Comment #422 - Posted by: ecp2 at October 29, 2009 7:46 PM

17:40 as rx'd (with ab mat)

* everything unbroken

Comment #423 - Posted by: MarcusG 5'9" 165 at October 29, 2009 8:43 PM

30/m/67kg

Didnt do back ext.

time 13.18

Comment #424 - Posted by: Gerard at October 30, 2009 3:45 AM


Did a rowing michael since I can't run right now

25:20

Comment #425 - Posted by: russell 25/m/185 at October 30, 2009 8:20 AM

WU- 5 minutes jump roping

Subbed supermans
32:14

Comment #426 - Posted by: ~VERVE~~~~~~~~ at October 30, 2009 8:32 AM

22-23 minutes

Comment #427 - Posted by: mulcahy at October 30, 2009 9:03 AM

F/130#/5'5"/35yo
22:17 rxd

Comment #428 - Posted by: Cori at October 30, 2009 9:38 AM

Warm Up
100, 80, 60, 40, 20, 20, 40, 60, 80, 100 skipping with 5,4,3,2,1,1,2,3,4,5 Pull ups, pushups situps squats

Presses and Pushpresses at 45#

Michael as rx'd
23:48

Comment #429 - Posted by: Dinzy at October 30, 2009 3:03 PM

"Michael" subbed good-mornings for BE.
Run: 800m
GM: x50
SU: x50 (on ball)
3 rounds, 17:20 (PB by 0:20)

Comment #430 - Posted by: Harpo m/42/5'7"/145 at October 30, 2009 4:35 PM

only 2 rounds of back and sit's. 2nd was only half (25's)
3rd time on the run I had to finish walking.
My lower back is killing me.

Comment #431 - Posted by: MikeT 32/6'1"/200 at October 30, 2009 6:39 PM

18:30. 800 times: 3:20; 3:27; 3:39

Comment #432 - Posted by: morisong at October 30, 2009 7:52 PM

27:30 as rx'd
M 34 6'-1" 195
First hero as rx'd!

Comment #433 - Posted by: reese at October 31, 2009 9:05 AM

10/29

sub'd 3:45 dw run

22:36

Comment #434 - Posted by: tommykrackcorn at October 31, 2009 11:10 AM

20:53

Erin - 21:59

Comment #435 - Posted by: MikeyPaul - m/27/5.8/170 at November 1, 2009 1:03 PM

Subbed with R.H. run

24:08

Comment #436 - Posted by: JT at November 1, 2009 1:12 PM

23:47 as rxd

Comment #437 - Posted by: jbark60 at November 1, 2009 3:02 PM

CFWU
Michael
090529 - 23:42
091101 - 25:46
M/48/193#/72"

Comment #438 - Posted by: RB at November 1, 2009 3:38 PM

"Michael"

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

23:21
-----------------------------
Compare to 090522

20:19

Comment #439 - Posted by: Louis Herrera 50 70" 178 at November 1, 2009 6:23 PM

@superfitness

mixed this in with the squats

5squats @ 225#
50back
50sit
5squats @ 225#
50back
50sit
5squats @ 225#
50back
50sit
5squats @ 225#

15:58


1.5-miles on treadmill

12:33

Comment #440 - Posted by: stinker [27/m/160#] at November 2, 2009 4:48 AM

M/35/6'/208#

Modified

1.5 mile run = 13:00
50 SU and 50 BE x 3 = 12:29

Back extensions done on ground.

Comment #441 - Posted by: EREK at November 2, 2009 9:16 AM

F/125/35
CHT Gym
22:59

Had to modify Back extensions using a ball

Comment #442 - Posted by: spy at November 2, 2009 2:00 PM

19:58

Comment #443 - Posted by: mcdontron at November 2, 2009 3:05 PM

M/38/185/5-10

Warm up
Dead lift 5*3
185-22-275-315-325x2.

a pretty good effort. Then ...

"Michael"

as Rx'd
800 m
50 back arch on GHSD
50 situps, feet held.
= 20:35

last time with 45 degree BA, hurt my back trying to crush it at 17:51.. Out for about a week...so kept in in control this time.

Ran on treadmill with 9.0 mph setting.
Back was tight for 2nd and 3rd rounds. Would not have run that fast on a track...just trying to stay on treadmill.

BA= 25/15/10-25/10/10/5- 30/10/10
SU 50-43/7-45/5
Ran .45miles then jogged across gym to pushup/situp area...
6.22..7.20....6.52

Comment #444 - Posted by: Matt A at November 2, 2009 3:48 PM

Had to sub good mornings with 45lbs for back extensions.

Time: 26:41
Avg HR: 169

Comment #445 - Posted by: Grant R M/26/5'9"/195 at November 2, 2009 4:10 PM

m/30/6'/170

23:24

subbed good mornings at 40lbs. tweaked my back on rep 30 of last round. my runs were also a bit long on the distance.

19:53 5/22/09
24:20 ? time before that

Comment #446 - Posted by: liggy at November 2, 2009 6:33 PM

24:59 as rx'd

Just got a GHD bench, it's not fancy model. Doesn't have a foot plate, so the back extensions had to be done kinda slow. I'm happy i finally got a ghd though. Also, the runs might have been a little long, not sure. Later!

Comment #447 - Posted by: john_20arkansas at November 3, 2009 7:06 AM

Only time for 2 rounds, lost time.

Comment #448 - Posted by: blades at November 3, 2009 9:26 AM

CF warm up minus the situps

Time 20:37

Comment #449 - Posted by: Madman75326 at November 3, 2009 9:55 AM

26:39

Ugh -- bad day today... bad week, actually... I missed my PR by 5 minutes. Wow, all I can say to this workout today is wow.

Back to work!

Comment #450 - Posted by: BJS - M/6'0/180 at November 3, 2009 10:07 AM

M/20/5'10/140

subbed 50 burpees for each 800 meter run - knee not quite better yet.

sit-ups were anchored abmat

21:58

Comment #451 - Posted by: Josh R at November 3, 2009 12:26 PM

m/35/5'9/175

CFWU-3 from home. 3 rounds supermans.
21:25 - PR
Good job pushing on runs & situps helped to make up for back ext being tough.
5/22: 21:27
Apr 09 at gym: 22:46
12/28 at home: 22:38
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.

Comment #452 - Posted by: jrm at November 3, 2009 6:14 PM

m/40/67"/181#

3 rounds 21:44
800 meters
35 back extensions
35 sit ups, abmat, feet anchored

Comment #453 - Posted by: Anthony Rubino at November 3, 2009 7:38 PM

43 yom 202 lbs.

Run as rx

situps/back extensions scaled to 40 each

30:13

Comment #454 - Posted by: Speedster at November 4, 2009 12:39 PM

34 year old male, 197 lbs.

As rx'd on treadmill. Did anchored abmat situps and real back extensions using a jump platform with my feet hooked under a table. Had been using the back extension that is at a 45 degree angle. This made a HUGE difference for me.

Time today 26:34. Last time was 23:34 but I used the other back extension so can't really compare time. Runs were ok but need to get faster.

Comment #455 - Posted by: kgw at November 4, 2009 2:46 PM

29/m/185

treadmill, roman chair SU/BE

19:35

Comment #456 - Posted by: MoGreene at November 4, 2009 4:10 PM

34/F/131

As rx'd on treadmill. Did anchored situps and real back extensions using a jump platform with my feet hooked under a table. Had been using the back extension that is at a 45 degree angle.

27:55

Comment #457 - Posted by: lb at November 4, 2009 8:22 PM

27.53 as rxed

Comment #458 - Posted by: MaryStella F/32/5'6"/135 NEPA crossfit at November 5, 2009 8:17 AM

22:53 w/ anchored situps

Comment #459 - Posted by: dgschen m/34yrs/210lbs/6'3" at November 6, 2009 11:01 AM

Inclined situps (>45 degrees).

34:03

[30:57]

Comment #460 - Posted by: JonK at November 7, 2009 6:10 AM

21:03
Run was a bit slow, just over 6 min mile pace. Sit ups felt good though.

Comment #461 - Posted by: ej at November 7, 2009 12:44 PM

sub'd 20 min run TT

Comment #462 - Posted by: Lance 27/M/69in/185lbs at November 7, 2009 1:51 PM

Michael, R.I.P. brother.

CFWUx1

28:19 as Rx'd
on a treadmill, 45 degree BE machine, and sit-ups with toes hooked under the BE machine.

Ernest 39/M/61"/165

Comment #463 - Posted by: twiki2 at November 7, 2009 8:29 PM

m/29/5'9"/160

2 rds in 27:00 (closing time)

Comment #464 - Posted by: ceaver at November 8, 2009 10:44 PM

as rxd 22:40

Comment #465 - Posted by: wlaws284 at November 27, 2009 12:14 PM

M/31/5'9"/152

Did GHD sit ups for a change.

29:24

Comment #466 - Posted by: Antun Karlovac at December 3, 2009 7:43 AM

17:57

M/39/182/5'10"

Comment #467 - Posted by: jayhawkcf at December 31, 2009 7:37 PM

19.09.2010

24 min 15 sek

11,5; 12; 12,5
30 30 30 30 30 30

Comment #468 - Posted by: Anne at September 19, 2010 8:55 AM

40.00 min

ran on treadmill

inclined sit ups

Comment #469 - Posted by: Mike at September 20, 2010 10:23 PM

Ryan - 5' 10" 152 lbs... Time: 29:12:39. (GHD situps)

Comment #470 - Posted by: Ryan at September 21, 2010 6:33 PM

27.02.2011

28 min
10,5 11,5 12
30 30 30 30 30 30 (on a ball- no back extension machine)

not really pushing- long time since training regularly. time to get back in now.

Comment #471 - Posted by: Anna at February 27, 2011 8:50 AM
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