April 19, 2010

Monday 100419

Three rounds for time of:
Walking lunge, 100 ft
50 Squats
25 Back extensions

Post time to comments.

Compare to 070516.

NSCAuklandRestonLondonFtLeavenworthCPCUltimate100417_th.jpg

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CrossFit Level 1 Seminars: CrossFit North Santa Cruz, CrossFit Auckland, CrossFit Reston, CrossFit Central London, Fort Leavenworth.
Coaches Prep Course: Ultimate CrossFit


"Constantly Varied Programming" with Dave Castro, a CrossFit Journal preview video [wmv] [mov]


Candice Ruiz prepares for the South Central Regionals - video [wmv] [mov]


"Parallette Shoot-through" with Jeff Tucker - video [wmv] [mov]


From the Vault: Annie Sakamoto 9:38 on today's WOD - video [wmv] [mov]

Posted by lauren at April 19, 2010 5:00 PM
Comments

Nice one, my arms need a good rest anyway

Comment #1 - Posted by: Cam at April 18, 2010 5:01 PM

Jolie looks soo cute. Babies are the best!

Comment #2 - Posted by: AllisonNYC at April 18, 2010 5:05 PM

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

Comment #3 - Posted by: Ryan Warkentin at April 18, 2010 5:06 PM

What can I do to replace back extensions

Comment #4 - Posted by: CJ at April 18, 2010 6:11 PM

I attended the Level 1 Cert @ CF Reston, and it was sickk!!! Learned soo much over the past two days that I'm gonna be up all night reviewing it all! The coaches were great and so were the other athletes. Can't wait for the coaches prep course!

Comment #5 - Posted by: Kyle Flynn at April 18, 2010 6:22 PM

Besides "sucking it up" like I have been doing... What is a Crossfit reco'd way to deal with or prevent blisters or raw skin?

I've been saying "eff it" and just dealing with the raw hands from kipping or raw feet from barefoot sprints... and I definitely do NOT want to use gloves.

Should I just wrap my hands? Chalk? I need some suggestions. Thanks.

Comment #6 - Posted by: Mike at April 18, 2010 6:23 PM

Great video Candice.

Comment #7 - Posted by: Andy P 6 3 205 pound 43 year old low effort guy at April 18, 2010 6:25 PM

Crossfit Sri Ram Ashram, India

No GHD. Subbed back extensions with supermans

Bachendra - 6:27

Ravi - 6:20

Comment #8 - Posted by: rashmi at April 18, 2010 6:33 PM

Great time this weekend at the Level 1 Cert at C.F. NSC learned a lot got a lot more learning to still do.

Comment #9 - Posted by: J.R. at April 18, 2010 6:38 PM

Thanks, Andy! I didn't know they had made one of me! :)

Comment #10 - Posted by: Candice at April 18, 2010 6:47 PM

candice is a monster! we will all be hearing a lot more from her.

Comment #11 - Posted by: ken c at April 18, 2010 6:48 PM

The Level I Certification at CF Reston was amazing! Thanks to all the coaches and participants alike; yet more proof in my book that CrossFitters are QUALITY people.

For those who are thinking about going to a Level I Cert, diligence is due on your part to make sure you review the training material sent to you beforehand when you register. The CrossFit journal is a phenomenal and ever growing resource that I highly recommend digging through before even thinking about registering for a cert.

The coaches blew me away with the professionalism and oratory abilities. Their personalities that allowed them to shine as individuals complemented their knowledge and abilities to convey CrossFit principles and movements very well. I heard consistently from personal trainers that were fairly new to CrossFit at the cert that they were thoroughly impressed at the both the breadth and depth of the material covered, much more than the certifications they previously went through.

In regards to the test, from my personal opinion, I don't know how difficult it would have been for me had I not been the CrossFit enthusiast that I was and with the exposure that I have had (over 2 years). In regards to form, after working with the coaches, I realized I still had much to improve on. I think the training manual was a great resource and that EMPHASIS should be placed to review the material fairly thoroughly before the cert; although the coaches were very thorough with the material covered (and often covered material that was pertinent, but otherwise not in the manual) they are human and not everything that is tested on will be presented during the cert -- (the bottom line) READ THE TRAINING MANUAL.

Again, my personal thanks to the coaches for their professionalism, dedication, and patience as well as to the other participants for the camaraderie.

Comment #12 - Posted by: Will Shen at April 18, 2010 6:50 PM

Anyone have plans for the parrellettes? Just wondering the best dimensions.

Comment #13 - Posted by: markinmilwaukee at April 18, 2010 6:50 PM

Candice is the beast you all other females beware she is coming to take it!!!

Comment #14 - Posted by: sean at April 18, 2010 7:09 PM

Coaches Prep Course at Ultimate CrossFit in Charlotte was a fully realized coaching experience. Boz, Castro, Eva Claire and Speal all shared their incredibly valuable experience without reservation. The way the course is structured allowed the group to really go deep into the ins and outs of developing an effective program for our athletes. Venue rocked. Thanks to the HQ staff, our hosts and all the other trainers/attendees for a buttkicking weekend that will benefit our affiliate greatly.

Comment #15 - Posted by: RBV@crossfitdiscovery at April 18, 2010 7:38 PM

What is clearly evolving is the ANSI (?) accreditation. For Crossfit it’s a big step. I understand that all previous Crossfit Level 1 certification holders are supposed to come back in for the proctored test within a year or so. One of my teachers was there for that. The advice to study the manual you get ahead of time is key. Although the manual is drawn 100% from the Crossfit Journal, so if you have kept up with that from the beginning… Briefly the course focused on the goals, structure and methods of Crossfit, training progressions (emphasis on invalid/elderly to athlete variations), the 9 fundamental moves essential to an Olympic weightlifting foundation (with practice, feedback and tips on common faults), nutrition, course programming, and a special hands-on 3-round session on pull-ups, dips & muscle ups, snatches. I’m sure there was more, it blurs. Kudos and much thanks to the trainers. Without going into names they were inspirational. They loved and cared about what they were doing, and it showed. It would have been fun anyway, but they are definitely what made the course for me…

Comment #16 - Posted by: JohnH at April 18, 2010 7:48 PM

Just got back home from the Coaches Prep Course and have to say that it was an amazing weekend.

First the venue, CrossFit Ultimate is an awesome place. Lance (owner) has a great facility with the yes “Ultimate” vibe. He has fostered a great community that we all got to meet when we attended an oyster roast put on by one of the folks from the box. There was a huge lesson on CrossFit just from attending the party. Great folks and a common bond.

Second, the teaching staff did a professional job of demonstrating, discussing and leading the group through seeing, coaching, planning, programming and organizing CrossFit group classes. This course is a must for the affiliate owner or trainer that wants to work on their skills, get constructive feedback and develop a better eye for movement that is applicable to almost all of CrossFit and not just the 9 foundational movements. Dave, Boz, Speal and EC…Many thanks for all that you put into making this course happen. I am sure that my clients and CrossFit PTC will benefit.

Finally, the group…I think half the group were affiliate owners or head trainers at their affiliate. The others also had lots of experience. The result was great discussion, exchange of ideas and a ton of peer to peer learning that sent the weekend over the top for me. Hard to explain but the atmosphere was outstanding. Seeing Jacinto (70 years old) hit a PR 320 DL today (as well as bust some MUs yesterday) and Bill (50+) hit a 420 DL was the finale to a great weekend.
Thanks again to all involved.

RicT
www.crossfitptc.com

Comment #17 - Posted by: RicT at April 18, 2010 7:51 PM

Mike #6
Try using some athletic tape for the wods with lots of pull-ups. You will develop some good calluoses (sp?) soon.Don't let them get too big or they will tear which sucks even more. Check out beastskills.com for some info on removing built up callouses.

markinmilwaukee #13
Their are some awesome directions for making your own parrellettes in the crossfit journal.If you don't subscribe,you should.

Comment #18 - Posted by: dustyg at April 18, 2010 7:56 PM

well...i'm going to enjoy my legs for these last few hours.

Comment #19 - Posted by: Chris S at April 18, 2010 8:15 PM

Just got home from the Coaches Prep Course. Absolutely fantastic weekend! Excellent team, a ton of tips and great feedback! One of the best CF courses!

Comment #20 - Posted by: Vadim at April 18, 2010 8:24 PM

This looks really easy?

Are horizontal back extensions much harder than ones where you are angled psuedo-upright?

Comment #21 - Posted by: reynoldsvt at April 18, 2010 8:25 PM

30/M/143/ 5'10

I think this one is going to be a quick one, BRING IT COACH. Have a nice WOD every body.

SANTI

Comment #22 - Posted by: SANTI at April 18, 2010 8:51 PM

Tucker those are terrible! Hey I really enjoyed your Cert. @ Brand X. Thanks a lot.

Comment #23 - Posted by: Dan S. at April 18, 2010 9:02 PM

The Level 1 Cert at NSC was AMAZING! Todd and team did an outstanding job. It was like drinking from a fire hose but well worth it. Thank You Todd and Team for making this a great certification seminar.

BTW, Todd is one of the best presenters I have seen. Great Job!

Comment #24 - Posted by: CP at April 18, 2010 9:08 PM

#13 Take a look at the CF Journal under equipment. It's an older article, but it walks you through making them (it's a free download, too, if you don't have a subscription).

I did the Level 1 Cert at Ft Leavenworth this past week. It was awesome. Chuck, Heather, and Russell gave some great classes and were able to help us out on form issues. No matter how much I read it or hear it, there is always something new to learn regarding the application of CF. These guys brought out some techniques and tips that I hadn't thought of before. The knowledge gained over those two days is just the beginning. Thanks for an awesome cert, guys! I highly recommend it to anyone who is thinking about doing it - the Level 1 will be well worth your time and effort.

Comment #25 - Posted by: C.L. Walker at April 18, 2010 9:10 PM

I attended the Level 1 Cert @ CF Reston this weekend and was really blown away. I have been doing CF on my own and with buddies while overseas, but had never had this thorough of exposure to this type of instruction, coaching, and guidance in any civilian schooling I have EVER attended. The instructors knew all the material inside and out and there was not a question that they did not have either an answer or general guidance to provide.

I came into the course thinking I was pretty well prepared for it through my prior experience, but found out I was wrong. While not executing EVERY movement wrong, there were a few that I had some bad habits in. The coaches caught me on it every time and never failed to remind me about it...almost frustratingly so!! But I am glad they did. No point in fooling yourself right? If you don't get it, you don't get it!

A big thanks to all the instructors and CF Reston for hosting the Level 1 cert! It was awesome!

Comment #26 - Posted by: Erik at April 18, 2010 9:28 PM

m/29/5'9"/159

~13:00

Comment #27 - Posted by: ceaver at April 18, 2010 9:29 PM

The Level 1 Cert @ CFNSC was the best! Todd Widman lead the way this past weekend and this experience surpassed anything I could've imagined. At every step of the way, I felt like I was learning something new even though I had been crossfitting for two years. The lecture times flew by quickly and the break out sessions helped to strongly reinforce exercises.

Todd and the entire Cert staff did an amazing job. All of the trainers were funny and engaging throughout the lecture times. I feel like I could completely explain Crossfit to a stranger now without mincing words.

The entire cert group was fun to hang out with and I learned a lot just hearing the other trainers' experiences. It was fun seeing Jason and Jolie there too. I've seen way too many videos of them online. All in the all, the training staff was top notch and CFNSC did a great job hosting us. Thanks CF!

Comment #28 - Posted by: Scott at April 18, 2010 9:51 PM

Just attended the Level 1 Cert in Auckland, NZ. What an absolutely FANTASTIC weekend. Thank-you so so much to Matt, Steve, Lisa, Chris and Brett - you guys are so inspirational :) :) Crossfit has been an amazing journey thus far, and i can't wait to help spread the word and can't wait for virtuosity!!!!!!! Becs xxx

Comment #29 - Posted by: Becs at April 18, 2010 9:55 PM

I attended the Level 1 at CF NSC and it has inspired me to work harder and concentrate on form deficiencies. This weekend was a whirlwind of information but I walked away with so much valuable knowledge and insight. The coaching staff was fantastic and their passion for CrossFit was evident;I feel so fortunate to have attended the cert. Thank you to the trainers and CF NSC for hosting!

Comment #30 - Posted by: Amy H at April 18, 2010 10:03 PM

as rx'd
7:29

Comment #31 - Posted by: troy at April 18, 2010 10:07 PM

I attended the cert at CF NSC and I can't say enough good things! Todd and the rest of the staff were amazing. It was great to be around so many athletes of that caliber who were also incredibly down to earth. Wonderful examples for the rest of the community. Thank you all for the experience!

Comment #32 - Posted by: Aislinn at April 18, 2010 10:19 PM

Completed the Level 1 Cert at CFNSC, and apparently I need to start writing some joke material; because not only are the HQ cert staff exceptional athletes, coaches and lecturers, they are also stand-up comedians. Thanks to Todd, Khalipa, Pat Barber, Austin, Hollis, Rory, Jolie, Mike and TAZ for the awesome experience.

Also, I'd like to award a Gold Star to Jason Khalipa for the outstanding deadlift demonstration. Never have I seen someone move a piece of PVC with such focus and intensity!

Keep up the good work! High fives and chest bumps all around!

See you in Aromas!

Comment #33 - Posted by: B. Rhaly at April 18, 2010 10:28 PM

11:58 as RX'd

Comment #34 - Posted by: MessDog at April 18, 2010 11:15 PM

Level 1 Cert at CFNSC was the dopeness

Comment #35 - Posted by: Will at April 18, 2010 11:31 PM

if we can't measure out 100 ft. how many lunges should we do?

Comment #36 - Posted by: jack b at April 18, 2010 11:57 PM

A heartfelt thanks to the Red Shirts at the Auckland Level 1 cert!
I now have a much better idea as to how to move forward as both an athlete and a coach, a better understanding of how I can use Crossfit methods to help ANYONE towards their goals, and an appreciation of just how much love, commitment and passion drives the coaches, athletes and affiliates I have had the the pleasure of meeting on this amazing weekend.
I look forward to keeping in touch with you all, and seeing you grow and develop as teachers and sportsmen/women.

Comment #37 - Posted by: Ian at April 19, 2010 12:52 AM

m 42/171/83kgs

it looked so easy on paper! I must remember there is no such thing as an easy cross fit workout.

10m48s

Comment #38 - Posted by: Alan Troy at April 19, 2010 1:17 AM

does anybody know the name of the song and band that was playing during the McGhee workout day video?

Comment #39 - Posted by: gubbers at April 19, 2010 2:49 AM

26m/5'11"/170

9:50 as Rx'd

Comment #40 - Posted by: Chris at April 19, 2010 3:03 AM

M/35/69"/160

11:43 as Rx'd

Comment #41 - Posted by: ArcLite at April 19, 2010 3:05 AM

Wow!

Fantastic job to everyone at the Level 1 cert in Central London this weekend. Despite some tricky circumstances, everyone - participants, trainers and hosts - rose to the occasion and made it a truly memorable CrossFit experience. It never ceases to amaze me what amazing people are drawn to this community.

Hope everyone's legs are not too "tattered" today. (Am I spelling that right?)

Comment #42 - Posted by: Dennis Marshall at April 19, 2010 3:29 AM

as rx'd, time: 11:05

Comment #43 - Posted by: ccfeldt at April 19, 2010 3:45 AM

42/m/176cm/73kg

As rx'd

11:16

Back extensions were killing me. Found a new way to rig them without a GHD, much harder than on my swiss ball.

Comment #44 - Posted by: Memuc at April 19, 2010 3:45 AM

m/42/5'6"/145

40 walking lunges for 100 ft.

13:38

Comment #45 - Posted by: duane at April 19, 2010 3:48 AM

Now I remember Tucker's passion for teaching. I did his Gym Cert a few months ago in Toronto...of all the certs I've done, his left me with the most stuff to work on...it was also the hardest to recover from...I was sore EVERYWHERE for days.

Thanks, Tuck. Get salty.

Comment #46 - Posted by: Rene at April 19, 2010 3:55 AM

Friday made up McGhee
Used 185# DL, push ups CTD, 24” BJ
Only 12 R, major slippage on DL once I started sweating. Using chalk next time.
Ran about a 5k that evening

Saturday, Hansen (5 Rounds: 30 Burpees, 30 DBS 45#, 30 unanchored butterfly sit ups)= 36:16

Sunday: C&J at 100#, 8:59, then BS 3x10 @165#

No PR’s but stayed pretty busy and had fun. Got in lots of yoga too. My niece did the climbing wall while I worked out, then tagged along in yoga, and then we went walking on some trails. All in all a great weekend! Rest day for me today.
Erin

Comment #47 - Posted by: in8girl at April 19, 2010 4:25 AM

7:12

Comment #48 - Posted by: jaycmar10 at April 19, 2010 4:26 AM

Had to mod the BE with smith bar & bench: 9.07

Comment #49 - Posted by: Mike Honcho M/31/5'10"/170 at April 19, 2010 4:30 AM

29/6'8"/217

9:32

Comment #50 - Posted by: Stretch at April 19, 2010 4:32 AM

8:49

Comment #51 - Posted by: CR m/28/5'7"/155 at April 19, 2010 4:32 AM

8:49

Comment #52 - Posted by: CR m/28/5'7"/155 at April 19, 2010 4:32 AM

8:39

Comment #53 - Posted by: amped 35/M/190/6' at April 19, 2010 4:34 AM

first wod in about 8 month. 11:06

Comment #54 - Posted by: Jett at April 19, 2010 4:43 AM

33/m/190

rx'd

9:45

Comment #55 - Posted by: MWade at April 19, 2010 4:46 AM

M/26/6'/215

Added a 400m run betweeen squats and back extensions each round.

Walking lunge, 100 ft
50 Squats
400m Run
25 Back extensions

18:17

Comment #56 - Posted by: Brian at April 19, 2010 4:46 AM

51m/5'10"/202
3 x cfwu
as RX'd...10:33.
Bad day already. My 17 year old son beat me with a 6:01.

Comment #57 - Posted by: stick at April 19, 2010 4:50 AM

Tuck!

It's good to know we're back to measuring in Cubits now. Metric is so 20th century!


Comment #58 - Posted by: Jesse Ward at April 19, 2010 4:58 AM

as rx'd

9:19

Comment #59 - Posted by: joecam 35/M/190 at April 19, 2010 4:59 AM

A shout out to all of the certification staff that was at Crossfit Reston this past weekend. What a great cert! I think that since I was immersed in the Crossfit culture already, made the test pretty easy.

This was a great weekend to learn typical faults in a persons form, and how to correct them. Lots of hands-on action. So much so, that my legs/back are fried from just holding an air squat ALL weekend haha!

1-2-3 GO MAGGIE!

Comment #60 - Posted by: Bo Boland at April 19, 2010 5:00 AM

SOB! Just did this in 26:06 and saw all the 7-8min times... I did 100 Meters (not feet) of walking-lunges each time... doh! anyways, my legs are fried. :-P

Comment #61 - Posted by: michael leach at April 19, 2010 5:01 AM

F/34/5'0"/108lbs

As rx'd
8:53

Back to back wod's. Did this one after completing the rowing wod from a couple of days ago. Legs will be dore tomorrow!

Comment #62 - Posted by: Nyree at April 19, 2010 5:05 AM

m/33/6'4"/206#

Did more like 120+ feet of walking lunges

8:33

Time for a mtn bike ride!

Comment #63 - Posted by: dan m at April 19, 2010 5:19 AM

11:25

Comment #64 - Posted by: JerryM M/38/255/6'2 at April 19, 2010 5:21 AM

F/38/5'6"/160

16:19

Comment #65 - Posted by: mom to five at April 19, 2010 5:22 AM

10:25

Comment #66 - Posted by: Chris m/34/195/69" at April 19, 2010 5:25 AM

Just attebded the level 1 cert in london, firstly i must say that the trainers who were able to make it before the volcanic ash issues!, which where Dennis (the flow master) and jen, both were extremely good at the roles they performed. They motivated, educated and inspired me not only to train more like them but too one day also teach as well as them. the rest of the trainers who helped me such as sophie, karl and (steve a.k.a. scott!) big thanks to you all.

As a side note i think its going to be really hard for us all to attend another cert to complete the test that crossfit couldnt get to us hope something can be done, as we have so few certs in the uk at the mo. Also i know there is verry litlle time on a 2 day course but i would have got a lot from a lecture of possible ways the run a cross fit business such as pricing, advertising class structure ect.. maybe a three day cert might be a possible way forward as we grow..

Comment #67 - Posted by: joe stephens at April 19, 2010 5:36 AM

Working the Level 1 Cert in Central London was an amazing experience! Huge shout out to Dennis and Jenn for their work leading the cert and to Karl, Miles and Jami just purely for their tekkers.

Great work one and all!

Steve aka Scott

Comment #68 - Posted by: Steve 'Scott' Haydock at April 19, 2010 5:48 AM

26/m/5'11"/175
as rx'd
8:52
focused on full ROM on everything especially hips opening on squats

Comment #69 - Posted by: justaman - liberty, sc at April 19, 2010 5:57 AM

M/210/6'/24
As rx'd 11:20
I got my first Muscle up today as well. Started crossfitting 8 months ago. Can't wait for the 30 muscle up wod to come around so I can do it as rx'd

Comment #70 - Posted by: Law at April 19, 2010 6:01 AM

Many thanks to the training staff at the Level I certification at CrossFit Reston this past weekend. The trainers were professional, helpful, educated, motivated, inspirational, and truly made the course a success. They showed us that we all have a lot to work on, but did a great job of making sure everyone got some positive reinforcement.

Each and every one of the trainers knew the material inside and out and I left the course Sunday night amazed at how much I had learned over the course of two days.

I'm very much looking forward to bringing their enthusiasm and passion for CrossFit with me in my training endeavors. Thanks so much for a great weekend, trainers!

Go honey badgers!

Comment #71 - Posted by: Linsey K at April 19, 2010 6:01 AM

10:55

Harder than I thought it would be

Comment #72 - Posted by: matt m/46/65"/154lb at April 19, 2010 6:04 AM

I just want to add to "Joe Stephens" comment about adding certain topics to level 1.

I just attended a CF Kids cert at Brand X... n want to say that the way they teach the cues for kids should be implemented to the level 1 cert. I learned so much going to the kids cert. I have been coaching for a yr now and wasnt sure what to expect from the kids cert. and wow it was more then i could have imagine. Jeff Martin is doing an awesome job there and think some of the kids portion should be implemented into the level 1.

If your thinkn of maybe doing a kids cert or havent thought about it.. DO IT u will gain so much knowledge from that weekend.

oh n Joe the kids cert. helps u with setn up a class n how to run them. the business portion will come if u affiliate with the kids. i know that doesnt help u much but just another reason why to attend the kids cert.

cheers

Comment #73 - Posted by: elarin at April 19, 2010 6:04 AM

16:51

subbed 33 lb weighted good mornings for back extensions

Comment #74 - Posted by: beemer (f/38/5'4"/130) at April 19, 2010 6:17 AM

M/29/145lb/5'6"

subbed 35 lunges for 100'

11:38 - legs felt like jello at the end

Comment #75 - Posted by: Mike at April 19, 2010 6:19 AM

26/m/5'11"/218ish
10:14 rx'd

Comment #76 - Posted by: Nickosaurus at April 19, 2010 6:24 AM

Row 500 m
CFWU 15, 10, 5
As rx'd: 10:29

Comment #77 - Posted by: EmilX at April 19, 2010 6:24 AM

m/36/155

Yesterdays wod 8rds subbed 6hspu for 3ring hspu, did this one this morning afterwords waited 10min then did todays wod total time 7:05.... Legs and lower back were on fire after I finished!!
Thanks Coach...

Comment #78 - Posted by: Shane Cross at April 19, 2010 6:42 AM

bw 165

8:00

Comment #79 - Posted by: paulw at April 19, 2010 6:46 AM

13:07 Rx'd

Comment #80 - Posted by: MattTruss M/25/5'7/160 at April 19, 2010 6:48 AM

Greatly enjoyed the cert in Reston this past weekend! Learned a lot and had a fun time as well. When I got home on Sunday, eventhough I was hungry, I started teaching my wife to deadlift!!

Comment #81 - Posted by: Sean Leonard at April 19, 2010 6:54 AM

3 rounds for time of:
Walking lunge, 100 ft
50 Squats
25 Back extensions

time: 7:50.0

WOW!! This is gonna hurt in da morning!!

Comment #82 - Posted by: Derek at April 19, 2010 6:58 AM

CFWU

As prescribed:

14:39

M/34/70/210

Comment #83 - Posted by: B Bowen at April 19, 2010 7:00 AM

Wod as rx'd
Time=8.50

Comment #84 - Posted by: Prinze at April 19, 2010 7:14 AM

10:12

Comment #85 - Posted by: DIlcher at April 19, 2010 7:15 AM

11.09

Comment #86 - Posted by: kylec at April 19, 2010 7:22 AM

M/21/6'0"/195

as rx'd 7:00

Comment #87 - Posted by: Snowman at April 19, 2010 7:22 AM

WOW!

You got that right Dennis! The Level 1 cert in London was amazing. You would have never known that the crew of trainers weren't the ones that were supposed to be there. This was my second level 1 and it was as good as the first one. I want to say a special thanks to all the trainers (Karl, Steve, Miles, Jami, Sophie, Jen, Dennis). What a great group and as always I took away something new and different cues for coaching.

And yes, my legs are "tattered"...just like they were spun around in a "tumbola"...

Comment #88 - Posted by: anthony at April 19, 2010 7:23 AM

As Rx'd 11:28

Comment #89 - Posted by: Jason Crocker at April 19, 2010 7:25 AM

m/24/6'/180

9:44 as rx'ed

Legs are still burning. Love it.

Comment #90 - Posted by: TBone at April 19, 2010 7:27 AM

Chest Bumps and High Fives to Todd and the Training Staff @ the CFNSC Level 1 Cert this weekend.
I learned so much that it was like I had a never ending, constantly refilling PWO shake.
All I can say is that this weekend has changed my outlook on training and I can't wait to implement my newfound knowledge into my daily training/life!

Comment #91 - Posted by: Lucian at April 19, 2010 7:30 AM

10:59

as rxd

Comment #92 - Posted by: srod at April 19, 2010 7:33 AM

M/48/6'/178

11:10 as rx'd

Comment #93 - Posted by: Richard at April 19, 2010 7:43 AM

25m/5'!0"/175lbs

Made the mistake of thinking this looked easy on paper, so I started off with some heavy front squats before starting the workout. Bad idea.

8:45 as Rx'd.

Comment #94 - Posted by: Caleb at April 19, 2010 7:47 AM

The level 1 cert in London was AWESOME!! Thanks to everybody involved in putting the the event together. A special thanks to Dennis and Jenn, without you guys there would have been no cert - you rock!

P.S - I can't walk... thanks ;-)

Comment #95 - Posted by: Tom at April 19, 2010 7:49 AM

Having a great time (and quality time) with my husband and 3 girls in St. Pete., FLA visiting my grandparents.

Russ (husband) and I have been to St. Pete. CrossFit to WOD while here~nice group of athletes~very welcoming!

Today's WOD: as rx'd 6:40

Then made up 500m Row WOD from last Friday

1. 1:59.2,
2. 1:57.1
3. 2:01.2
4. 2:04.6

Those felt great after doing a 20# weight vest on Saturday to celebrate Russ's 47th birthday.

Vacation is great, but looking forward to getting back to my routine at home on Wednesday!

Keep working hard everyone~great efforts!

TIME: 43:36 PR by 2:04 with 20# vest.

Comment #96 - Posted by: Fit Mom in CT of CrossFit Persevere (F39/130/5'2") at April 19, 2010 7:50 AM

Subbed supermans for back extensions
7:44.9

Comment #97 - Posted by: T Holm at April 19, 2010 7:50 AM

let me clarify~ 20# weight vest "Murph" on Saturday~Russ's favorite WOD.

Comment #98 - Posted by: Fit Mom in CT of CrossFit Persevere (F39/130/5'2") at April 19, 2010 7:50 AM

3 rounds for time of:
Walking lunge, 100 ft
50 Squats
25 Back extensions

F/33/5'7/155

Did 4 rounds in 30 min, rested and knocked out one more. Legs are SMOKED.

Comment #99 - Posted by: J&CsMOM at April 19, 2010 7:51 AM

m/61//175/74"

9:00 Mins.

Scaled
Walking Lunges 75'
Squats - 35
Superman - 15

Also did some deadlift suplemental work
Rack Pulls: warmed up to 275lbs @ 5 reps

Wanna bet we have Deadlifts on Thurs?

Comment #100 - Posted by: TReed at April 19, 2010 7:54 AM

M/30/5'9"/200

8:26 as Rx'd

Needed some more so I knocked out Annie afterward...15:26(PR)

Comment #101 - Posted by: cnc at April 19, 2010 7:57 AM

Great video Candice. You are a rock star. Looking forward to the regional!

Comment #102 - Posted by: Ginny at April 19, 2010 8:12 AM

M/34/5'11''/170

As Rx'd except subbed back extensions with weighted good mornings.

9:22

Comment #103 - Posted by: sandman at April 19, 2010 8:17 AM

Level 1 Cert at CF Reston:

Many many thanks to all the CF intstructors at the certification: Chuck, Joe, Andrea, Chriss, Jeff T, MAGGIE, Lisa, and Steve. You fed my insatiable need to learn the how and why of what we do at Crossfit.

As an engineer, what I love about Crossfit is that it has carefully thought about defining the goal, the requirements, and empirically gathering the methods of getting there in both qualitative and quantitative terms. It's also great that they don't talk down... they do not needlessly reduce the vocabulary to "layman's terms", but rather explain them carefully and accurately.

Anyways, I was overall very greatful for the instruction and coaching we all got at the cert. THANKS!

Comment #104 - Posted by: Brendan M. at April 19, 2010 8:20 AM

10:23 Rx'd

Comment #105 - Posted by: Garrett at April 19, 2010 8:20 AM

14:09

Comment #106 - Posted by: sbennett at April 19, 2010 8:24 AM

8:15 as rxd
m/43/6/200

Comment #107 - Posted by: neilz at April 19, 2010 8:30 AM

11:42 as rx'd

Comment #108 - Posted by: SueAnne/f/49/5'6"/137 at April 19, 2010 8:33 AM

M/40/6'1"/182

RXD

12:25

Comment #109 - Posted by: ANJ at April 19, 2010 8:35 AM

13: something

This was my very first WOD
3 sets of
Walking lunges - 33
Squats - 50
Supermans - 25

F/26/5'00/110

Comment #110 - Posted by: Lee Ann at April 19, 2010 8:37 AM

10:17 as rx'd

Comment #111 - Posted by: SB at April 19, 2010 8:41 AM

I only did 10 Hip Extensions per round. Time was 8:50.

Comment #112 - Posted by: TJ Miller M/22/6'0"/165 at April 19, 2010 8:47 AM

As stated-7:46-

Comment #113 - Posted by: robert at April 19, 2010 8:47 AM

Attended the level 1 cert in London. Fantastic job by trainers, especially Dennis and Jenn having been thrown in at the last minute. All the others where very knowledgeable and great coaches. The content of the two days was spot on. The 2 days flew by. Great stuff

Comment #114 - Posted by: Paul at April 19, 2010 8:51 AM

as rx'd 6:44

M/29/170/5'11"

Comment #115 - Posted by: david stover at April 19, 2010 8:55 AM

Carole
F/51/5'6"/133

8:17, as Rx'ed.

Kevin
M/51/5'11"/168

8:41, as Rx'ed.

That's right, she beat me again. My excuse this time, is that I went first, and Carole knew what time she had to beat. Full range of motion on all moves.

Fit Mom- Glad you are having a great time. Happy birthday to Russ. You should put his times up as well when you post! If I can handle being whooped by my spouse, I'm sure he can as well.

Comment #116 - Posted by: Kevin C. at April 19, 2010 8:59 AM

M/42/5'11"/180

As rx'd
8:52

Comment #117 - Posted by: nutfam at April 19, 2010 9:03 AM

M/28/214

As rx'd
14:22

Pretty piss poor time, have to work on my squat endurance

Comment #118 - Posted by: Steeler at April 19, 2010 9:08 AM

I started crossfit about two months ago and I love it.I'm looking for fellow crossfitters in Syracuse, N.Y.
I'm pretty sure crossfit cuse is no longer.
Thanks

Comment #119 - Posted by: Dan, 52 at April 19, 2010 9:16 AM

As rx'd with a 25lb vest.
13m 40sec

Comment #120 - Posted by: RJ M/26/5'6.5"/162LB at April 19, 2010 9:17 AM

As rx'd with a 25lb vest.

10m 40sec

Comment #121 - Posted by: RJM M/26/5'6.5"/162LB at April 19, 2010 9:18 AM

m/44/78 kg
11:30 as rx'd

Comment #122 - Posted by: Fred G at April 19, 2010 9:20 AM

8:17 (pr)

Comment #123 - Posted by: coyo at April 19, 2010 9:22 AM

Good to go.

Comment #124 - Posted by: Deano at April 19, 2010 9:23 AM

9:09
as rx'd :)

Comment #125 - Posted by: brittk at April 19, 2010 9:30 AM

26/M/5'9"/165

6:44 as rx'd

Good is not enough if better is possible.

Comment #126 - Posted by: Joshua Engman at April 19, 2010 9:34 AM

Added rows to the mix
500m row
30 walking lunges
25 back extensions
50 squats
3 rounds - 19:06
First row 1:38 (went out a little too fast)

Comment #127 - Posted by: Jette 40/M/5'11"/175 at April 19, 2010 9:37 AM

m/21/6'4/185

Pack:
Lunges-75 ft
Squats-35
Supermans-15

7:23

Comment #128 - Posted by: Zach at April 19, 2010 9:37 AM

as rx'd
14:56

Comment #129 - Posted by: brianh178 at April 19, 2010 9:45 AM

Level 1 Cert at CF Central London was everything I expected it to be. The guys at work asked me how it was and I told them "I paid X amount of dollars to have my backside handed to me by... me."

Seriously.. the knowledge, professionalism, and coaching techniques were extremely appreciated! Jenn, the trooper that she was, came off of "Holiday" to help instruct the class. And the GHD at CF Central London will never be the same!!

Did anybody notice the masked man in the background in the picture?!?! ROLLING!!!!!

Comment #130 - Posted by: Gabe B. at April 19, 2010 9:53 AM

15:16 as rx'd

Comment #131 - Posted by: thinlizzy at April 19, 2010 9:54 AM

40/m/190
sub 45lb good mornings for BE

8:22 pr

Comment #132 - Posted by: JackM at April 19, 2010 9:54 AM

M 35/5'7"/132

As rx'd: 9:47

Comment #133 - Posted by: Dan D. at April 19, 2010 9:57 AM

M/29/5'11"/178
As Rx'd:11:37

Comment #134 - Posted by: Rusty at April 19, 2010 10:07 AM

subbed good mornings (bar only) for back extensions, and then did 50 reps on the 2nd set - oops.

15:32

btw, does anyone have a good rubric for what weight to use when subbing good mornings for back extensions?

Comment #135 - Posted by: jeglit (m/38/6'4"/220) at April 19, 2010 10:08 AM

does anyone know what a passing grade on a level 1 certification test is?

Comment #136 - Posted by: Gods.child at April 19, 2010 10:15 AM

11:21 Rx'd

Sharing the GHD machines today. Default setting was way to short for me, crushed mid quads. It was a good test to go back to lunges and squats after smashing the quads and squeezing all of their blood out, but not ideal. Better next time.

Comment #137 - Posted by: BJS...6'0/180/28 at April 19, 2010 10:29 AM

Just attended the level 1 cert at Crossfit central london. Just want to say a massive thankyou to all coaches/trainers and the group as a whole. Thoroughly enjoyed your lectures Dennis, very professional and i learnt a tremendous amount and look forward to putting it all into practice!! Jenn,Steve (aka Scott)sophie, Karl, Jami, Miles, Brian a massive thankyou.

Just to add again to Joe Stephens comments, if anyone at crossfit HQ or similar can help us guys who attended the course come up with another way of taking the exam then it would i know be greatly appreciated amongst the group, we in the UK are don't have many courses run throughout the year, logistically and financially it's going to be difficult for people to get to another cert soon?

All in all great weekend...and yes im in "tatters"...

Comment #138 - Posted by: Daniel Cleal at April 19, 2010 10:32 AM

WOD - performed "Swim Joshie Otter, Swim!" instead. 48:38

8 RFT (performed in BDUs & sneakers):
- KB Swing 1.5 pood x 30
- Pushup x 30
- Swim 100 m

Comment #139 - Posted by: rebar [51y/m/11st01/70"] at April 19, 2010 10:35 AM

3 rounds for time of:
Walking lunge, 100 ft
50 Squats
25 Back extensions

time 8:46

I have never done this one befor. So here is the bench mark.

Comment #140 - Posted by: NikNichols42yo 5'7'' 165lbs at April 19, 2010 10:36 AM

As Rx'd:

14:34

M/40/6'1"/250

Comment #141 - Posted by: Dean at April 19, 2010 10:40 AM

CFWUx3

As Rx'd: 10:02

Comment #142 - Posted by: OCMike 44M/172/5'9" at April 19, 2010 10:46 AM

9:07 as rxed

Kermit from http://crossfitsantafe.com/

Comment #143 - Posted by: Kermit at April 19, 2010 10:50 AM

30/M/143/ 5'10

Warm up was ROW 500 meter sprint felt off the seat still got it in 1:42, BAD IDEA but o well.

WOD AS RX'D

ELLINGTON 13:18
RICE 13:38
ROB 7:50
DOC 8:12

SANTI 6:55

NICE WOD, AT THE END OF THE SECOND ROUND ELLI YELLED AT ROB, IT HURT DON'T IT! HAHAHA! THAT MADE MY DAY. HAVE A NICE ONE EVERY BODY.

SANTI

Comment #144 - Posted by: SANTI at April 19, 2010 10:51 AM

does anybody know the name of the song and band that was playing during the McGhee workout day video?

Comment #145 - Posted by: gubbers at April 19, 2010 10:51 AM

10:04 as rx'd after taking about a week and a half off...legs are going to suck tomorrow

Comment #146 - Posted by: Jon M 22/6'2/205 at April 19, 2010 10:53 AM

Blend of yesterday's and todays:

3 rounds for time of:

Walking lunge, 100 ft
50 Squats
10 hanging pull ups
5 handstand push ups

Time: 10:33

Comment #147 - Posted by: BillB at April 19, 2010 11:09 AM

M/40/74"/270#
13:21

Comment #148 - Posted by: Linwood Wright at April 19, 2010 11:14 AM

10:10
measured out 100ft as best i could.

Comment #149 - Posted by: mr blue at April 19, 2010 11:18 AM

17:00

Once again I misread this WOD and did 100 walking lunges instead of 100'. My quads are killing me. That's twice I've done this WOD wrong.

100 walking lunges 3:00/3:26/4:15.

Comment #150 - Posted by: Jim D. 49 m/165/5'11" at April 19, 2010 11:20 AM

10:26

Comment #151 - Posted by: solsen57 at April 19, 2010 11:21 AM

As Rx'd 8:31

Comment #152 - Posted by: Michael R. at April 19, 2010 11:21 AM

As rx'd, 7:58. Short and sweet. Legs started feeling it on the last round, and lower back was "juiced" for awhile afterwards. I had to lie down to relax my back, even standing was painful. Obviously the back extensions get things going, but you forget how much you use your erectors to stabilize during squats and lunges. Fun WOD.

Comment #153 - Posted by: Mel/37m/5'10"/175 at April 19, 2010 11:26 AM

11:09.52 as rx'd

Comment #154 - Posted by: Andy G. at April 19, 2010 11:26 AM

10:16 as Rx'd

"Illegitimi non carborundum!"

Comment #155 - Posted by: Bill Hoogsteden at April 19, 2010 11:31 AM

8:30 as rx'd
legs felt the first set more than any other, it was weird, and painful

Comment #156 - Posted by: wolf 5'10" 155 at April 19, 2010 11:37 AM

7:48 rx'd

Comment #157 - Posted by: B-Mo 6', m,32,194 at April 19, 2010 11:38 AM

scaled
50 assisted squats
25 50LB straight DL
knee rehab
approx 20min

Comment #158 - Posted by: headhunter at April 19, 2010 11:40 AM

M/23/72"/194

7:23 as rx'd

Comment #159 - Posted by: cody bailey at April 19, 2010 11:46 AM

13:27 as rx'ed

Comment #160 - Posted by: Rory Mac at April 19, 2010 11:49 AM

took the weekend off and drank too much at coachella.

time to get at it

Comment #161 - Posted by: lil bos at April 19, 2010 11:50 AM

m/30/6'2"/270

10:11

substituted back ext with supermen

Comment #162 - Posted by: nate at April 19, 2010 11:55 AM

8:30

3 rounds:
hamstring cable curls 78lbs
Swiss ball Russian twists (upper) 20lbs

3.5 mile run (slow)

Comment #163 - Posted by: jc at April 19, 2010 11:57 AM

M/39/190/5'10"

First two sets as rx
Third set as RX, back ext subbed for 30 supermans due to ball deflating!!!!!!!!!!!!!!

9:07

Comment #164 - Posted by: Russ Watkins Norwich, England at April 19, 2010 12:00 PM

M/25/5'10"/183

As RX'd

6:21

Comment #165 - Posted by: Schnaak at April 19, 2010 12:06 PM

Crossfit Central London - Level I Certification

1. Thanks to the professional crew for expanding my comfort zone by a mile!

2. Appreciate all the positive feedback from each of the participants who had to watch my airsquat, kipping pull-up, Team Fran, Muscle-up, snatch, ..........

3. Big ups to Crossfit Central London for hosting a a motley crew of like minded individuals. They created the right environment for the instructors to watch the "Magic of the Movement" and bring the group together. I especially loved the way you made the facilities colder inside than outside. AWESOME way to make me realize that I wasn't as prepared for the unknown as well as I thought I was.

4. Seminars@crossfit.com - I have separate email for you guys.

Semper fi

Comment #166 - Posted by: Sal at April 19, 2010 12:13 PM

M/33/160 6'1

12:46
subbed backxt w/good mornings

Comment #167 - Posted by: Nathan Barnet Herrera at April 19, 2010 12:22 PM

2010-04-19: 11:42. Rnds@3:05,4:14,4:21. Don't think rnd 1 swuats were complete. 2nd WOD today.

Comment #168 - Posted by: gs at April 19, 2010 12:23 PM

10:22
That was fun.

Comment #169 - Posted by: JK at April 19, 2010 12:24 PM

7:56. Had to sub in supermans for back extensions because I didn't have a place to do them this afternoon. Hurt a LOT after doing the 2009 chipper on Saturday.

Comment #170 - Posted by: James at April 19, 2010 12:34 PM

m/32/145

9:22 as rx'd

Comment #171 - Posted by: judo tom at April 19, 2010 12:39 PM

Sidelined with an injury of my right shoulder, Ortho this morning, disappointed MRI wasn't uploaded into the system. Doc (great guy)could only guess by poking and moving shoulder around. Partial torn tendon or bicep tendinitis. Tracked down MRI disk I will pick up tomorrow and personally deliver to radiology for upload. Then make a follow up appointment with shoulder expert.
Anyway third week of modified WOD's
3 rounds for time of:
Walking lunge, 100 ft
50 Squats
25 Good mornings with 75 lbs
11:27
m/52/218

Comment #172 - Posted by: Pete In Sun City at April 19, 2010 12:43 PM

34 yom 225 bwt
jump rope/ burgener warmup/ butterfly skill work

wod as rx'd
time 9:34 pr by 5:06 from last time

Comment #173 - Posted by: brian t at April 19, 2010 12:45 PM

I thought this wod would be easier for some reason. I was proved wrong as soon as I started the squats after the lunges.
15:20 rx

and what are these superman exercises I've been reading about?

Comment #174 - Posted by: Aaron Dietrich at April 19, 2010 12:58 PM

10.43

Comment #175 - Posted by: albino at April 19, 2010 1:00 PM

I support the notion of alternative test options for athletes/coaches in remote locations.
An online test like exists for many professional qualifications?: http://www.testprepreview.com/other_exams.htm (WFS)

Comment #176 - Posted by: Ian at April 19, 2010 1:06 PM

100 Lunges + 22# bar on back
50 Squats + 22# bar on back
Lowest Angle Back Extension

22:21
I know 100 ft is a lot less than 100 lunges, but I wanted it to burn

Comment #177 - Posted by: FinnishCraig m/22/5'8"/155 at April 19, 2010 1:12 PM

7:58

Superman sub.

Comment #178 - Posted by: jessen at April 19, 2010 1:13 PM

Back from the level 1 cert in London, it was fantastic, learned a lot and met some great people, venue was excellent and aside from not being able to sit the exam the weekend was a blast.

Its suprising how much more you learn by being there than with your head stuck in a book or trawling through the internet watching youtube. i'd recommend it to anyone who is serious about their training, it will take you up a level for sure, who ever you are.

Thanks again to everyone!!!

Comment #179 - Posted by: ash m/37/200 at April 19, 2010 1:14 PM

6:33

Comment #180 - Posted by: mrd m/25/5'10"/200 at April 19, 2010 1:19 PM

Attended the Level 1 cert. in Central London~ learned a huge amount of information! A HUGE thanks to CrossFit Cenral London for hosting. An even bigger THANKS for the staff who made it happen due to the volcanic ash that could have easily made it not. Dennis, Jenn, Miles, Brian, Sophie, Karl, Scott/Steve, Jami~ all top notch and very motivating!! Dennis and Jenn good luck making it back to the states. Truly appreciate making the cert a wonderful experience!! Makes me motivated to attend (and maybe teach) a gymnastics one!

Comment #181 - Posted by: Heidi at April 19, 2010 1:21 PM

8:55

Comment #182 - Posted by: Dryw 31/m/175 at April 19, 2010 1:23 PM

24/m/170lbs/70"

as RXd

9:55

Comment #183 - Posted by: Eric-Clint, Texas at April 19, 2010 1:25 PM

M/32/189cm/110kg

12:30

Lower back and hip felt locked after 5 BE in the last round. Had to stop and stretch 3 times in the last set.

Comment #184 - Posted by: Bugsy at April 19, 2010 1:34 PM

10:05 rxd

Comment #185 - Posted by: mikey mic at April 19, 2010 1:43 PM

I did it wrong!

I did lunges, extensions, squats. Not sure how it affected my time, though.

13:15 as Rx.

37yoM 188#

Comment #186 - Posted by: Sethro at April 19, 2010 1:45 PM

9:48

Comment #187 - Posted by: Zeb m/29/5'8"/160 at April 19, 2010 1:45 PM

Just a quick to note to say how much I enjoyed the CF Level 1 Certification run by Dennis, Jen and the team at Cross Fit Central London over the weekend. The instruction given was excellent and considering that this was the first time Dennis had run a certification I thought it he was outstanding (If he hadn't said anything to us you would have thought he was a seasoned course manager). The enthusiasm and professionalism of all instructors involved was absolutely brilliant.
It was disappointing not to have the test at the end of day two but it couldn't be helped. I will look forward to going back to a future Certification somewhere close to get the test done. This is the first time I have trained in a Crossfit Gym with so many like minded people and it was awesome.

A quick mention for Brian Sharp the affiliate owner - great venue and great hospitality!

Thank you - Karl, Steve (or is that Scott?), Miles, Jami, Sophie, Jen, Dennis

Comment #188 - Posted by: Caddy M/39/6'1'/90kg at April 19, 2010 1:50 PM

13:51 rx'd and HOLY legs are still shaky!

Comment #189 - Posted by: Stormi at April 19, 2010 1:52 PM

As r'xd time 8:40. Lunges do me.

great work by all especially Paul, Phin and the Fuct Fit Baywatch crew!

Comment #190 - Posted by: jonEl M/38/5'9"/168 at April 19, 2010 1:58 PM

8:14 today as Rx, then attempted a muscle up on the bar (have been doing so every day for the past week or so) and finally got 2! I think it was the 50# weighted pull ups yesterday that kicked my ass into gear haha. Muscle up club!

Comment #191 - Posted by: Brett at April 19, 2010 1:58 PM

44yom 6ft/185lbs

3 Rds for time of:
100ft Lunges.
50 Squats.
25 Back Extensions.

As Rx'd: 11:33.

Post WOD:
4 x 10 Dips.
4 x 5 Pullups(reaching for the higher bar).
200m walk w/ 65lbs barbell.
8 x 20 Kettlebell Swings(20kg),switching hands mid-air.

Comment #192 - Posted by: Harry at April 19, 2010 1:59 PM

Oh, M/21/175# btw.

Comment #193 - Posted by: Brett at April 19, 2010 1:59 PM

3 rounds:

32 step lunges, 50lb bar on back (unbroken)
50 50lb back squat (mostly sets of 5)
25 back extensions (mostly sets of 5)

14:57 04/19/2010

Comment #194 - Posted by: johnathon in seattle 28/5'8/153 at April 19, 2010 1:59 PM

3 rounds:
32 step walking lunges w/ 50lb bar on back
50 backsquats w/ 50lb
25 back ext

14:41

Comment #195 - Posted by: R.Lee_Seattle at April 19, 2010 2:02 PM

as rx'd: 7;20

M/40/5'7"/155

Comment #196 - Posted by: Arnel Delosreyes at April 19, 2010 2:07 PM

The level 1 cert at CF Reston was amazing! I was certified through AFAA two years ago and I went through 4 years of college as a health and physical education major. Those classes were like kindergarten compared to the CF certification class. Instead of renewing my other certification this years, I am excited about attending some of the CF specialty certs and working toward my level 2 certification. No other fitness class has even been comparable to this one!

Comment #197 - Posted by: Keith at April 19, 2010 2:08 PM

12:27 superman sub

Aaron, the "superman" is a substitution for back extensions, if you don't have any suitable equipment. You simply lie on your stomach, arms straight out above your head, like you're superman flying. Then lift both arms and both legs (and knees) off the ground at the same time, so that only you stomach is touching the ground. Not ideal, but you make do.

Comment #198 - Posted by: Colin McNulty at April 19, 2010 2:09 PM

m/29/5'11/225

As rx'd

14:40


Time to hit the batting cages and get some infield work in.

Comment #199 - Posted by: Clay at April 19, 2010 2:11 PM

24/F/130

I had to sub the back extensions for superman but all in all it was a great workout!!!

8:36

Comment #200 - Posted by: Michele from CF Montreal at April 19, 2010 2:13 PM

Pack scaling

3 rounds of
75ft lunge walk on grass
35 squats
15 back ext

9:06

Comment #201 - Posted by: Tooljunky m/28/175 at April 19, 2010 2:14 PM

Had an amazing weekend on the level 1 cert at cf central London. Great bunch of people and some great coaches. Special thanks to dennis and jenn who were absolutely awesome! Big thanks to them as without their efforts the cert may have been a non-starter due to the no fly zone in the uk! Enjoyable course but also massively informative! Keep up the good work!

Comment #202 - Posted by: Nick at April 19, 2010 2:17 PM

47/183

9:00 as Rx'ed, :19 better than last time.

Comment #203 - Posted by: sailorcrew at April 19, 2010 2:18 PM

m/36/170/68"

CFFB SWOD = 3x5@315 back squats, 3x5@115 press

then

CF WOD = 9:00 as RX'ed

Comment #204 - Posted by: mchasse at April 19, 2010 2:24 PM

Much harder than I thought it was going to be. Round 2 my legs were screaming. Can't post a time as I accidentally hit the reset on the stop watch.

Comment #205 - Posted by: JohnC at April 19, 2010 2:26 PM

Couple of questions regarding today's WOD.

The WOD calls for back extensions, but in the video they're doing hip extensions. Why is that?

Also, why are they moving so slow on the hip extensions?

Comment #206 - Posted by: Júlíus at April 19, 2010 2:36 PM

As rx'd 9:23

Comment #207 - Posted by: Bryan CK M/23/5'10"/140 at April 19, 2010 2:40 PM

18.36

Comment #208 - Posted by: Dominck at April 19, 2010 2:42 PM

6:29 as Rx'd...great now I can't walk!

Nice quick WOD, makes me nervous about tomorrow.

NEVER QUIT!

Comment #209 - Posted by: Dan Blackmon (M/36/5'10"/175) at April 19, 2010 2:46 PM

31yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round.
Handstand against wall 20 sec – 15 sec – 10 sec

As rx’d: 12:22
Foam roll after
Compared to 070516: 16:10

Comment #210 - Posted by: Sesoku at April 19, 2010 2:53 PM

m/38/76/215

Gmornings (45# bar) instead of BEs

11:05

Comment #211 - Posted by: Chas at April 19, 2010 2:56 PM

First official WOD in at 9:29. Repping Crossfit GGC!

Comment #212 - Posted by: Brandon at April 19, 2010 2:58 PM

m/18/73/155

As Rx'd: 11:50

Comment #213 - Posted by: Josh H at April 19, 2010 3:01 PM

35/m/5'10"/185(ish)#

As Rx'ed - 7:57

Nice!

Comment #209 - Posted by: Brandon at April 19, 2010 2:58 PM

Brandon - you killed it today! Nice work - great squat depth and form on everything!

Comment #214 - Posted by: Steven M. Platek, Ph.D. at April 19, 2010 3:03 PM

m/168

as rx: 8:12

Comment #215 - Posted by: jnel at April 19, 2010 3:07 PM

m/44/185

8:43

Comment #216 - Posted by: cosmo at April 19, 2010 3:08 PM

Level 1 cert,Crossfit Central London.

Due to unforseen circumstances(Icelandic volcano)this cert could well have not taken place,but thanks to the fantastic Crossfit community spirit it did.Dennis and Jenn you are both fantastic,commited and big hearted trainers who at short notice made this cert happen for us all.A massive thank you to you and all the trainers and organisers,your professionalism,your knowledge,your drive and entertaining way you pass on the Crossfit principles is brilliant and inspiring.
It was a real shame Pat Sherwood who was scheduled to lead the cert couldnt make it,but Dennis you stepped up and you rock dude! I wish you all the best with your affiliate.

The two days went so quick,would be great if the certs could be made into a 3 day event.Hopefully something can be sorted out regarding the test that we should have taken but couldnt.Please hold more certs in the UK,its growing and growing us brits love it.

My body is in tatters but get that tombola spinning i wanna do some more 3 2 1 GO!

Cheerio

Comment #217 - Posted by: Steve H at April 19, 2010 3:09 PM

M/30/192/6'

9:35

repeated a few Back Ext to be sure on technique

Comment #218 - Posted by: JC at April 19, 2010 3:12 PM

correction to my post from this afternoon...that was 15:26 (PR) of ANGIE and not ANNIE.

pay not mind...this is for my own record keeping.

Comment #219 - Posted by: cnc at April 19, 2010 3:14 PM

28/m/250
18:45
standing lunge 30 ea leg
squats x 50
good mornings 20#/20#/40# x 20 reps

Comment #220 - Posted by: Pot Roast at April 19, 2010 3:14 PM

10:45, 6 sec. slower than last time, done right after work on full stomach.

Comment #221 - Posted by: ScottMacArthur at April 19, 2010 3:16 PM

The guy in the Tucker Video once saved my cat from a tree! Haha, good to see Jeremy getting some Mainsite love, fantastic human and fantastic athlete

Comment #222 - Posted by: Ro at April 19, 2010 3:21 PM

9:45

Comment #223 - Posted by: charbs 185/24/m at April 19, 2010 3:22 PM

as rx'd: 12:41. Much harder than I gave it credit. My legs are on fire!

Comment #224 - Posted by: therozfather M/200/31 at April 19, 2010 3:23 PM

As Rx'd 10:53

had at least 45 seconds or so worth of transit time between lunges in a hallway in the gym and the back extensions, but I still included it in the time. much harder than I originally thought it would be

Comment #225 - Posted by: Jeremy G at April 19, 2010 3:30 PM

11:02 as rx'd

Comment #226 - Posted by: TRIPKASE m/37/5'7/160 at April 19, 2010 3:32 PM

M/33/5'4"/141lbs
As rx'd
8:10

Comment #227 - Posted by: Matt Burritt at April 19, 2010 3:40 PM

12:01

Good mornings have never hurt so much. I don't know if it's more from this workout or the last few WoDs, but my lower back is toast.

Comment #228 - Posted by: Alton 30/m/5'11"/175lbs at April 19, 2010 3:43 PM

12:33

Did hip extensions (as demonstrated in the video). Seems there is an inconsistency on what we call hip extension and what we call back extension.

Lose about a minute per round transitioning to back ext. bench.

Comment #229 - Posted by: Ronnieboy at April 19, 2010 3:43 PM

8:02

Comment #230 - Posted by: Uriel at April 19, 2010 3:44 PM

oh ya...

Annie has the best air squats!

Comment #231 - Posted by: Ronnieboy at April 19, 2010 3:45 PM

New to CF, but loved this workout!
13:05

Comment #232 - Posted by: Tia at April 19, 2010 3:46 PM

I'm new to CrossFit and this was my first official WOD at 17:19. My legs are killing me, but it was worth it!

Comment #233 - Posted by: Samantha at April 19, 2010 3:47 PM

14:19

Comment #234 - Posted by: nicole:31/5'2"/125 at April 19, 2010 3:51 PM

as rxed 12:45 5th day of crossfit after a 8 month hiatus... wow this is going to suck in the morning

Comment #235 - Posted by: John at April 19, 2010 3:52 PM

8:30
300' lunges
50 squats
25 back extensions
50 back extensions

Comment #236 - Posted by: deano at April 19, 2010 3:55 PM

Baby Face Harry - 10:50

Big Pete - 10:47

As Rx'd.

Comment #237 - Posted by: Baby Face Harry m/24/6'3"/200 at April 19, 2010 3:58 PM

Rx'd

12:50. Back Ext were brutal.

Comment #238 - Posted by: BRICEJ M/23/165/5'8" at April 19, 2010 4:26 PM

As rx'd:

8:38

Squats got real slow...

Comment #239 - Posted by: Arthur M/35/5'11"/185 at April 19, 2010 4:28 PM

M/26/140/5'11"
as rx'd 5:56

Comment #240 - Posted by: Jon at April 19, 2010 4:31 PM

10:51

Comment #241 - Posted by: rox f/44/5'4"/120 at April 19, 2010 4:32 PM

39M/5'10"/170#

W/U: jump rope, 100 single-unders + 50 double-unders; (strict pull-up, push-up, GHDSU), 1x15.

As Rx: 7:48.

C/D: 8 mobility drills; foam roll.

Back knee kissed floor on lunges; squats to 11-inch box (below parallel).

Wow! This was more painful than it should have been. I don't think I'm fully recovered from the last cycle. Still, I had fun doing it. Hope to see it again soon.

Comment #242 - Posted by: rjf (Since 07-20-07. WOD no. 754) at April 19, 2010 4:34 PM

M/24/6'1"/180

As Rx'd:

9:48

Back Extensions continue to be my downfall

Comment #243 - Posted by: upstatesooner at April 19, 2010 4:34 PM

m/42/5'10/182-as rx'd 13.50 this is my 3rd week of c.f and ive lost 10 pounds

Comment #244 - Posted by: craig mcneilly at April 19, 2010 4:38 PM

9:24 as rxd

Comment #245 - Posted by: Fosco at April 19, 2010 4:43 PM

as rx'd

11:47

Comment #246 - Posted by: Glenn at April 19, 2010 4:53 PM

37/m/6'/185

As Rx'd:

12:15

.5 mile run before and after WOD.

Comment #247 - Posted by: Jeremy A. Olive at April 19, 2010 4:54 PM

9:42 as rx'd

Ouch, low back and quads were screamin'. Nice job cosmo, NikNichols, rox, sailorcrew, nutfam and matt.

Whoa! Outstanding Mr. and Mrs. Clark! Over 50 and two of the best times on the boards!

Comment #248 - Posted by: mas 53/M/155 at April 19, 2010 4:55 PM

14:46

got held up for ~3 mins at ghd station

Comment #249 - Posted by: controlfreak at April 19, 2010 4:57 PM

7:44 as Rx'd

* all exercises unbroken

Comment #250 - Posted by: MarcusG at April 19, 2010 4:57 PM

f/24/5'11"/165

As rx'd
14:55

Comment #251 - Posted by: Mac diesel at April 19, 2010 5:01 PM

m/21/5'10"/195

subbed supermans for back ext
13:24 (PR)

Comment #252 - Posted by: dschmals15 at April 19, 2010 5:01 PM

added 20lb vest

9:15

Good one

Comment #253 - Posted by: AD at April 19, 2010 5:04 PM

Cfwuxrxwd, except d OHS and BE's

20# GM for BE

10:16

Thanks, Coach!

Comment #254 - Posted by: Pete - Decatur at April 19, 2010 5:05 PM


good mornings with 45 lbs instead of be

6:58 pr

Comment #255 - Posted by: Kevin McClellan 48/M/195 at April 19, 2010 5:17 PM

Accidentally did 30 back extensions, but they were on an inclined back extension station, so it evens out a bit:

14:28

Comment #256 - Posted by: angstadt at April 19, 2010 5:23 PM

M/26/158/5'11"

CF Warmup(easy on the back extensions)

WOD as Rx'd except back extension were on an incline.

18:45

Looked easy, but it wasn't.

Comment #257 - Posted by: Greg-NOLA at April 19, 2010 5:32 PM

As Rx'ed
12:13

Comment #258 - Posted by: CBrown at April 19, 2010 5:34 PM

As Rx'ed 7:49 Rd 1: 2:18; Rd 2: 2:44; Rd 3: 2:47

Comment #259 - Posted by: Casey M/42/170/5'10 Milwaukee at April 19, 2010 5:35 PM

baseball practice
then
2.5 mile run
19:20
then
3 Rounds
15 Pushups
25 Squats
2 Rounds
25 Back Extensions
1 Round
10 Pull Ups

Comment #260 - Posted by: dyagg at April 19, 2010 5:36 PM

M/49/6'3"/195

9:42 as rx'd
with 20 lb. vest

Comment #261 - Posted by: JimL at April 19, 2010 5:48 PM

subbed 10 burpees for back extebsions. Other then that, as rx'd in ~10min.

Comment #262 - Posted by: runningeasy m/44/5'9"/205 at April 19, 2010 5:50 PM

11:30 on the WOD for today. That was after a 2 mile run in 14:30. I feel pretty good but
my lower back is taking a beating.

Comment #263 - Posted by: Brook Bedell at April 19, 2010 5:53 PM

As Rx'd:

9:57

Made damn sure i got this done in under 10:00. Yesterday I did the 100 squats @ 135# w/hand stand walks and mannnnn was i feeling that for this one. My rear is/was on fire and so are my legs now. I'm positive I can get a better time on this with some extra recovery. Also I did my lunges in a cramped little circle and that may or may not have slowed me down a bit as well. I just KNOW i can go faster!

Comment #264 - Posted by: Eric Gohl 23/5'10/165 at April 19, 2010 5:58 PM

23/m/6'0/192

12:23 as rx'd
Had to use the angled back ext machine instead of a GHD though. Targeted 9-10 mins before I actually started. After a few days out of the gym, those squats really got to me. Glad to be back in the game though. Feels good!

Comment #265 - Posted by: DenverDawg at April 19, 2010 6:16 PM

21 / 5'8" / 163 / male

as rx'd - 11mins

Comment #266 - Posted by: wrester315 at April 19, 2010 6:32 PM

13:01

As Rx'd

3 rounds for time of:
Walking lunge, 100 ft (2.5 lengths of room)
50 Squats (4th riser)
25 Back extensions

Comment #267 - Posted by: JT at April 19, 2010 6:32 PM

m 55 / 5'10" / 155

9:23 As Rx'd

A bit harder than I thought it would be. Last set of
squats had to be broken up. And I fell over after :)

Comment #268 - Posted by: BruceS at April 19, 2010 6:35 PM

D
@ home
405
831
1239

Comment #269 - Posted by: waderpro at April 19, 2010 6:38 PM

12:03

Comment #270 - Posted by: greg/38m/6'3"/217 at April 19, 2010 6:39 PM

7:57 should have pushed harder on my first two sets of squats.

Comment #271 - Posted by: Mark Lovelace, crossfits alone in Bloomsburg at April 19, 2010 6:41 PM

sub'ed 115 lb stiff legged DL for back extension

6:44

Comment #272 - Posted by: jeo at April 19, 2010 6:48 PM

m/42/195/5'11"

WU
row 500

3 rounds for time
100' walking lunge - 4 laps of 25'..
50 squat
25 back ext on roman chair
4:29
10:13
16:11

Comment #273 - Posted by: slowweak at April 19, 2010 6:51 PM

9:42 as rx'd

Outstanding job Kevin & Carole!

Comment #274 - Posted by: mas 53/M/155 at April 19, 2010 6:51 PM

8:30
good mornings with Oly bar instead of back extensions. 35 lunges per round.

Comment #275 - Posted by: ryan 6'/33/185 at April 19, 2010 6:59 PM

1000m row, then CFWU (3x10). Then as rx'd: 17.04

Comment #276 - Posted by: MTR/m/168/5'9" at April 19, 2010 7:01 PM

3 RFT:
Walking lunge 100ft
50 squats
25 good mornings with a 35lb KB
11:42

Comment #277 - Posted by: Matt 33/178/69 at April 19, 2010 7:04 PM

9:19
45# good mornings subbed for back ext.

Comment #278 - Posted by: JLG m/48/170/5'10" at April 19, 2010 7:08 PM

As px'd
13:00

I really like being able to say "as px'd" It doesn't happen that often

Comment #279 - Posted by: Megan f/26/5'5"/130 at April 19, 2010 7:09 PM

F/34/5'3"/108 As rx'd 7:00 minutes

Comment #280 - Posted by: Mindy S at April 19, 2010 7:11 PM

3 rounds for time of:
Walking lunge, 100 ft
50 Squats
25 Back extensions

7:39 - Slower than my previous time on this WOD; stiff and fatigued from yesterday's 20 rep squats. I could feel the squats getting slower and slower and I could not will my legs to work any faster.

Comment #281 - Posted by: Kelly Moore 46/F/5'/114# at April 19, 2010 7:12 PM

Whoops! A small addendum.....did 5 rounds, not 3! Well, that will make a difference in the DOMS. Suppose 3 rounds was in the neighborhood of 8 miutes. Oh well, DO (more) WORK!

Comment #282 - Posted by: MTR/m/168/5'9" at April 19, 2010 7:13 PM

As RX'd: 7:52

Lower back was sore all day today. Doing back extensions was better than advil!

Comment #283 - Posted by: SeanW 32/m/5'11/215 at April 19, 2010 7:53 PM

9:10 good morning subed for back xt. No GHD machine at the ranch.

Comment #284 - Posted by: allie 39/M/170 at April 19, 2010 7:54 PM

My back extensions were done on the ground, time: 6:54.

Comment #285 - Posted by: José Riesco III, 5'9" 165 at April 19, 2010 7:55 PM

m/41/6'0"/192

as rx'd 13:09

getting used to this altitude...finally....but the 12mi/2000ft ascent hike yesterday did not help with the squats today...

Comment #286 - Posted by: Jeff H at April 19, 2010 7:56 PM

10:27 had to wait for back extensions...

Comment #287 - Posted by: Go Blue at April 19, 2010 7:57 PM

Ran 2 miles;
Time: 18:46.

Rest

50 lunges (alternating legs, bodyweight);
50 squats (body weight);
25 flutter kicks;
Time: 15:49

Comment #288 - Posted by: Shawn Becker at April 19, 2010 7:59 PM

Ran 2 miles;
Time: 18:46.

Rest

50 lunges (alternating legs, bodyweight);
50 squats (body weight);
25 flutter kicks;
Time: 15:49

Comment #289 - Posted by: SWB 34/M/5'10''/225 at April 19, 2010 8:01 PM

CFWUx3
-no back extensions, no squats
-upped to 20 pushups 20 situps
-no added skills for today

As Rx'd (34 steps for 100ft)
18:19

Comment #290 - Posted by: CJPSmith M/23/5'10"/176 at April 19, 2010 8:02 PM

M/ 36/ 132 lbs/ 5'-6"
As Rx: 9:58
WOW those air squats really hit me hard after the walking lunges. I didn't really even feel the back extensions in the first round, but I really felt them in the 2nd and 3rd rounds.
I did the McGhee WOD yesterday, so my entire back and posterior chain are fried... I'm so sore and my hands are wrecked so I went for a fast and hard lower body WOD.. this was perfect. I'll be going for the filthy 50 tommorow. This was fun and a good WOD.

Comment #291 - Posted by: Anton at April 19, 2010 8:06 PM

had an oops w/the lunges - thought was 50 ft!

3 rounds
20 stationary lunges (equiv of 50ft)
50 squats
25 BE

8:59

Comment #292 - Posted by: Nicky (F/46/5'2"/121) at April 19, 2010 8:10 PM

8:18 Rx'd

Comment #293 - Posted by: jill at April 19, 2010 8:11 PM

First time since I started CF in early February that I've been able to so the main site's WOD and as rx'ed!!

16:17 f/5'4"/203#

Comment #294 - Posted by: Victoria at April 19, 2010 8:19 PM

3 rounds for time of:
Walking lunge, 100 ft (3 lengths of aerobics/dance room)
50 Squats
25 Back extensions

10:34

Comment #295 - Posted by: avitevet at April 19, 2010 8:33 PM

as rx'd but ball back ext

9:10

Comment #296 - Posted by: Bells M/37/6'1"/195 at April 19, 2010 8:42 PM

11:22 w/ supermans in backyard. 5 min jump rope wu.

Comment #297 - Posted by: kevin o at April 19, 2010 8:43 PM

modified back extensions (no machine available, so supermans); kick ass form on squats!:

16:30

Comment #298 - Posted by: jamie/31/m/175/5'11" at April 19, 2010 8:46 PM

Just wanted to remind everyone to take a moment and remember the victims of the Oklahoma City Bombing. Today is the 15th anniversary of one of America's worst terrorist attacks and I'm a little disappointed no one else has mentioned it.

Comment #299 - Posted by: Jesco at April 19, 2010 8:46 PM

mistakenly did 100 lunges instead of 100ft worth of lunges - each lunge was probably three feet so put it at 300ft per round of lunges 900ft. total and that will be sore sore sore legs tomorrow.

14:05

Comment #300 - Posted by: Neill m/20/5'11"/186 at April 19, 2010 8:58 PM

Crossfit Level 1 Cert Central London

Fantastic Weekend!!! Dennis, Jenn, Karl, Steve (Scott), Sophie, Miles, Jami, all stepped up to the challenge to pull this weekend off. There professionalism definitely shone through during all of the lectures and especially during the demonstration and practice sessions.

Thanks to Brian of Crossfit Central for opening up his facility to us all and the folks from Mildenhall for providing equipment to make it all happen

I look forward to taking the test that was not available for this weekend due to mother nature not playing nice nice something about the preparing for the unknowable comes to mind.

Even though my tattered legs may say something different at the moment a third day would have rounded out the course and weekend perfectly.

Comment #301 - Posted by: Dan at April 19, 2010 9:02 PM

M/25/158#/5'7"

As Rx'd

Walking Lunges, 100ft = 28 steps (14 per leg)

Time: 9:39

Comment #302 - Posted by: Ransom at April 19, 2010 9:06 PM

Jeez I did 100 meters on this too and I did my ext on a picnic table by propping my feet underneath time was 15:22.9

Comment #303 - Posted by: Cphil24m/5'9"/156# at April 19, 2010 9:10 PM

m/20/156lbs/5'8"

7:48 as Rx'd

Comment #304 - Posted by: Mark at April 19, 2010 9:17 PM

M/35/5'11"/202

12:06

Comment #305 - Posted by: Balsy at April 19, 2010 9:26 PM

6:24 with supermans instead of back extensions.

Comment #306 - Posted by: Brian m/19/6'3"/225 at April 19, 2010 9:43 PM

rx'd

7:33

Comment #307 - Posted by: tpd122 m/23/5"8"/167 at April 19, 2010 9:51 PM

12:19, as rx'd
18 lunges, down/back (~36 yards)
squats onto bench
back ext with bench/rack

Comment #308 - Posted by: Ajax at April 19, 2010 10:05 PM

10:25

Comment #309 - Posted by: Ken at April 19, 2010 10:08 PM

rx'd 13:30

Comment #310 - Posted by: Val at April 19, 2010 10:22 PM

First WOD after an intense surgery 4 months ago... been building back up to this for a while now.

As rx'd, 12:30.4

Comment #311 - Posted by: Aaron Lesher at April 19, 2010 10:27 PM

M/24/5'9"/140

14:28 as rx'd

Comment #312 - Posted by: drewnuggets at April 19, 2010 10:38 PM

09:05 as rx'd

This was the very first Crossfit workout I did a few months ago. It took close to a week for my legs to recover. Hopefully it goes better this time

Comment #313 - Posted by: Rafael Lopez at April 19, 2010 11:29 PM

14:55

Comment #314 - Posted by: John M/26/5'9"/195 at April 19, 2010 11:38 PM

Thank you to all of the trainers (Dennis, Jenn, Jami, Miles, Steve, Sophie and Karl)for all of their invaluable knowledge at the Level I Certification at CrossFit Central London this weekend and also to Brian for hosting the weekend at his superb facility at such short notice.

Haven't been able to straighten my arms for two days; I think they have also lengthened by a few inches! They are in tatters! Damn those dozens and dozens of PVC pipe rack-holds and pull ups! I now know what gibbons feel like! Well worth it though!

I hope everyone arrived home safely and good luck to Dennis and Jenn with your return flights.

The next time I am in NYC, CF Garden City is on my list!

Thank you all again. I am on complete (NOT active) recovery now for several days!

Comment #315 - Posted by: Jayson Shaw at April 20, 2010 12:49 AM

Did supermans as sub for back extensions:-

11:46

Comment #316 - Posted by: Optimistic Dan at April 20, 2010 1:13 AM

M/41/69.5"/175

I misread the WOD and did 100 walking lunges which would be around 100m...I couldn't figure out why it took me so long.

31:24.

I thought I was gonna collapse in the shower afterward.

Comment #317 - Posted by: Bryan de la Puente at April 20, 2010 1:45 AM

M/22/176cm/70kg in 6:40

F/23/165cm/63kg in 7:17

sub back extensions for supermans.

Comment #318 - Posted by: CKK at April 20, 2010 2:19 AM

As Rx'd

9:39

quick and dirty workout, not easy

35/165/5'9"
www.crossfitjulia.com
Louisville, CO

Comment #319 - Posted by: Shawn Bandel at April 20, 2010 2:25 AM

Just starting out with crossfit. Just completed the WOD:
100 ft walking lunges
30 squats
15 back extensions
for three sets. Time: 22:19
Stationary bike 20:00
Walking upstairs is an adventure, because I can already feel it.

Comment #320 - Posted by: Justin Baker at April 20, 2010 3:08 AM

12:22

Comment #321 - Posted by: TomO/43/M/200 at April 20, 2010 3:13 AM

47/m/71 kg
3xCFWU
WOD as rx´d 13:29

Comment #322 - Posted by: AndersI at April 20, 2010 3:27 AM

Easy day.

Steve- 7:03
JJ- 6:45

Comment #323 - Posted by: Steve/21/M/5'6''/165lbs at April 20, 2010 3:27 AM

m/41/5'7"/150

7:40

Subbed the back extensions since the gym doesn't have the right chair.

Comment #324 - Posted by: texinma at April 20, 2010 3:32 AM

m/25/168

10:29 as rx'd

Comment #325 - Posted by: carl castellano at April 20, 2010 3:39 AM

as rx'd

no time, equipment malfunction

Comment #326 - Posted by: Jon-David at April 20, 2010 3:41 AM


8:17 as rx'd

I could still walk afterwards, so obviously didn't try hard enough ;-)

So, I did 5 x 1000m runs with 1 min rest between.
That finished me off!

Comment #327 - Posted by: Steve O M/44/5'9"/160 at April 20, 2010 3:43 AM

D: 20.14
p: 22.17

Comment #328 - Posted by: D-nails at April 20, 2010 3:51 AM

5:02 scaled
35ft lunge walk
20 squats
10 good mornings

Comment #329 - Posted by: spk m/42/6'2"/296 at April 20, 2010 3:52 AM

11 mins

Comment #330 - Posted by: Charles L at April 20, 2010 3:53 AM

11.12 subbed Good Mornings for Back Extensions.

Comment #331 - Posted by: Dave G. at April 20, 2010 4:08 AM

M/33/142lbs/5'5"

As rx'd
8:47

Comment #332 - Posted by: Brandon Burritt at April 20, 2010 4:09 AM

Tim- CFE WOD; Treadmill @ 1% incline; 1x12 min- 2975 m; rest 2 minutes; 1x6 minutes; 1485 meter; rest 10 minutes

As RX'd 9:10

Shara/30/F/68/139
Before Tim- 10:41; accidentally went 50 feet on first two before realizing it was only 50 feet (measurer's fault- Tim) but finished with 100 feet lunge after last set of extensions

Comment #333 - Posted by: Tim/34/M/70/171 at April 20, 2010 4:28 AM

20:23

Comment #334 - Posted by: Ticotexas M/40/69/150 at April 20, 2010 4:29 AM

Tim- age 35. Sorry, Coach, need to erase the cache...

Comment #335 - Posted by: Tim/35/M/70/171 at April 20, 2010 4:29 AM

First comment on the CrossFit site.
Age: 31, Height: 174cm, Weight: 76kg
Time: 8:24

Comment #336 - Posted by: Ritchy at April 20, 2010 4:40 AM

Whew, nice burn on the Quads.

As Rx'd

Gelo: 10:41

Comment #337 - Posted by: AngeloPell at April 20, 2010 4:44 AM

As Rx'ed 11:35

Comment #338 - Posted by: Hunter at April 20, 2010 4:48 AM

lunge 100 ft
50 squats
25 push ups
25 superman
18:00

Comment #339 - Posted by: Brad at April 20, 2010 4:51 AM

bw-201

3 rounds
100ft walking lunges
50 squats
25 goodmornings

9:30 approx. - watched stopped at 7:46 mid-squats

Comment #340 - Posted by: corry at April 20, 2010 4:56 AM

14:00
3 rounds
100ft walking lunges with 30lb weight
50 squats
25 back extensions

Comment #341 - Posted by: Chris Gaines at April 20, 2010 5:24 AM

as Rx'd: 7:37

craig: 9:30

Comment #342 - Posted by: Matt Laney at April 20, 2010 5:41 AM

m/33/5'9"/175

as rx'd 13:00

Comment #343 - Posted by: elliott at April 20, 2010 5:53 AM

as rx'd 10:30

wife as rx'd 10:45

Comment #344 - Posted by: jbear 36/m/215 at April 20, 2010 5:57 AM

M/64/200-3 rounds for time of:
Walking lunge, 100 ft
50 Squats
25 Back extensions
11:42

Comment #345 - Posted by: peejay2 at April 20, 2010 6:08 AM

as rx'd

10:03

Comment #346 - Posted by: ferb44 at April 20, 2010 6:18 AM

Jen: 6:16
Harold: 6:25
Gunnar: 6:38
Ryan: 9:14
Chris: 9:45
Eric: 10:25
Shawn: 15:22

Comment #347 - Posted by: Jenniferg at April 20, 2010 6:39 AM

11:25 as rx'd. Squats were slow.

Comment #348 - Posted by: Adam A. at April 20, 2010 6:40 AM

Completed as Rx'ed.

Total time = 16:14

Comment #349 - Posted by: fosterww98 at April 20, 2010 6:41 AM

need to read and focus on instructions and measure distance - screwed this up
i did how many rds in 20 min
145' lunge
scaled to 25 sqt
20 bk ext
did 4 rds + set of lunge + 12 sqt

Comment #350 - Posted by: PB m/43/6'/155 at April 20, 2010 6:49 AM

newbie here--completed doing 30 squats:
22:31

Comment #351 - Posted by: James Porter at April 20, 2010 7:09 AM

12:23
36 Walking Lunge (approx 100 ft)
50 Squat
25 Situp (did McGee yesterday)

Comment #352 - Posted by: sdt at April 20, 2010 7:09 AM

8:58 as Rx'd

Wow, I have serious "day after" soreness in my quads.

Great WOD - seems simple, but totally brutal. I love these "sprints".

Comment #353 - Posted by: Joshua Sullins at April 20, 2010 7:40 AM

32/m/5'10"/210

as rx'd 12:20

Comment #354 - Posted by: D Craig at April 20, 2010 7:46 AM

10:14

Comment #355 - Posted by: Hale at April 20, 2010 8:19 AM

Newbie here! This was my FIRST WOD from CFHQ and damn, what a killer! I think I am already addicted, LOL ;-)

15:39 scaled

3 rounds

100ft walking lunges
30-20-10 squats
25 extensions

Yes, my legs and butt are a bit sore...Love it! :-D


Comment #356 - Posted by: MickieC at April 20, 2010 8:23 AM

10:37
-transitions need to be faster

Comment #357 - Posted by: magnus 24/5'8"/155-160 at April 20, 2010 9:06 AM

12:47, good times!...subbed superman

Comment #358 - Posted by: RussA at April 20, 2010 9:07 AM

rx'd 11:35...lower back is still a little weak, still some soreness from mcghee a few days ago

Comment #359 - Posted by: John/24/5'8/175 at April 20, 2010 9:30 AM

8:59 as rxd

Comment #360 - Posted by: gary martins at April 20, 2010 9:41 AM

9:18

Comment #361 - Posted by: Matt Gilson at April 20, 2010 9:49 AM

F, 31yrs, 5'9", 213lbs
As rx'd 15:27

F, 34 yrs, 5'5", 162 lbs
As rx'd 16:15

Comment #362 - Posted by: Leea at April 20, 2010 9:52 AM

F, 31yrs, 5'9", 213lbs
As rx'd 15:27

F, 34 yrs, 5'5", 162 lbs
As rx'd 13:15

Comment #363 - Posted by: Leea at April 20, 2010 9:53 AM

m/35/160
as rx'd 8:13

Comment #364 - Posted by: J. Galt at April 20, 2010 9:54 AM

13:22 as rxd

Comment #365 - Posted by: vlad 19/5'11"/178 at April 20, 2010 10:16 AM

27/m/5'6/165

19m30s .. still sore the next day!

Comment #366 - Posted by: joebower at April 20, 2010 10:21 AM

12:41 total time - i dragged ass today. Thanks you Matt for the motivation.

Comment #367 - Posted by: Keri Mack at April 20, 2010 10:31 AM

12:05 RX'd

Comment #368 - Posted by: stryder9 M/36/5'8"/155# at April 20, 2010 10:47 AM

CFWU x3

10:55
as rx'd

Comment #369 - Posted by: Matthew at April 20, 2010 11:04 AM

Slowest time I saw but done.

as rx'd 23:04

Comment #370 - Posted by: jmb M/38/5'7"/195 at April 20, 2010 11:09 AM

4.20.10
f/23/5'1"/140lbs

6:04 HUNGOVER

Comment #371 - Posted by: Jacqueline S at April 20, 2010 11:09 AM

15.30

Comment #372 - Posted by: sx360e at April 20, 2010 11:31 AM

9:14

Comment #373 - Posted by: Zan at April 20, 2010 11:32 AM

14.30 with situps instead of back extensions. Did a ton of DLs yesterday so resting the back.

Comment #374 - Posted by: JonNYC - 40/M/170/5'11" xfit since 6/08 at April 20, 2010 11:38 AM

WOD
as rx'd,

7.12

should've pushed harder to get under 7,but felt every rep after doing McGhee earlier ! lower back was fried !
Sn. Halt. d/l's,Sn. High-pulls,ghr,reverse hypers,m/ups.

Comment #375 - Posted by: Pedro Barrera,Scotland at April 20, 2010 11:48 AM

9:33
supermans

Comment #376 - Posted by: dcyn at April 20, 2010 11:48 AM

9:44

Comment #377 - Posted by: dubbs at April 20, 2010 11:51 AM

9:44

Comment #378 - Posted by: dubbs at April 20, 2010 11:51 AM

Just started back with Crossfit.

Workout took 15:10.

Comment #379 - Posted by: RJB7 at April 20, 2010 12:02 PM

9:49

M/40/180/5'10"

Comment #380 - Posted by: jayhawkcf at April 20, 2010 12:17 PM

as rx'd
11:30

Comment #381 - Posted by: BL F/25/5'8"/135 at April 20, 2010 12:37 PM

CFWU x 3

As Rx'd

11:26

Rds 2 & 3 of squats broken to 25+25 w/ short rest between

Comment #382 - Posted by: F15E_WSO/47/6'/180 at April 20, 2010 12:41 PM

rx 13:48

Comment #383 - Posted by: xbadamsx at April 20, 2010 1:29 PM

Not so good, as Rx'd 14:20

Comment #384 - Posted by: MikeZ 29/65"/160 at April 20, 2010 1:38 PM

Wanted to say thanks to Dave, EC, Boz, and Chris for a great time at the Coaches Prep Course in Charlotte. Straight-up GOOD STUFF. And thanks to Lance for being a great host. Learned a TON. You are all true professionals, and fun too!

Thanks,

Patrick

Comment #385 - Posted by: james.patrick M/48/66"/135 at April 20, 2010 1:42 PM

Did yesterday (late post)

9:37

Comment #386 - Posted by: Matty in E.WA. at April 20, 2010 2:10 PM

sub'd 55lb KB stiff leg DL for back ex.
9:07

Comment #387 - Posted by: Ryan at April 20, 2010 2:32 PM

17:00, and now I know why it took so long- I thought it was 100 yards, not feet. Explains why I cant walk

Comment #388 - Posted by: matt at April 20, 2010 2:51 PM

8:23

Comment #389 - Posted by: jongb at April 20, 2010 2:52 PM

31 yom, 190 lbs


10:46


subbed supermans for back extensions

Comment #390 - Posted by: Jeff Weltmer at April 20, 2010 2:54 PM

with 20lb wted vest
14:17
3 rounds for time of:
Walking lunge, 100 ft
50 Squats
25 Back extensions

Comment #391 - Posted by: lfudickar at April 20, 2010 4:04 PM

11:11

good mornings subbed for back extensions

Comment #392 - Posted by: clint at April 20, 2010 4:48 PM

subbed 3x178 stairs (single stairs, double stairs, triple stairs) and 2xhill climbs (18% incline, almost 1/4mi).

Comment #393 - Posted by: Eamon at April 20, 2010 4:54 PM

Legs are feeling better, but still have some big holes in my hands but wouldn't change a thing! Did my cert in London and wanna do more!! was amazing and a BIG BIG thank you to Dennis for taking the course at short notice, your are a natural teacher!

Comment #394 - Posted by: Barnaby at April 20, 2010 5:43 PM

9:28 rx

Comment #395 - Posted by: Raph at April 20, 2010 6:14 PM

12:30 as rx'd

thought I'd be 10-12, but squats were a lot tougher after lunges than I expected. followed up with tomorrow's 15 cleans in 15 minutes.

Comment #396 - Posted by: Callum at April 20, 2010 6:38 PM

12:03 as rx'd

Comment #397 - Posted by: Reginald 36/5'8"/150 at April 20, 2010 7:09 PM

Sub'ed up 35 yards for 100 feet
Sub'ed Clapping Supermans for back ext

Score = 16:46.41

rd 1 = 4:54.36
rd 2 = 10:30.05
rd 3 = 16:46.41

Comment #398 - Posted by: jeff_Roddy/m49yo/195/71" at April 20, 2010 7:29 PM

9:06 as RX'd

Comment #399 - Posted by: Russell Brown at April 20, 2010 7:29 PM

26M/5'9"/160

10:50 as RX'd. Nice on the legs

Comment #400 - Posted by: Rayzor at April 20, 2010 7:39 PM

As rxd

16:14

Comment #401 - Posted by: Jean-Paul Lara (26/m/5'10/173 at April 20, 2010 8:05 PM

10:33.54

Comment #402 - Posted by: correyg at April 20, 2010 9:15 PM

48 / 179

as rx'd

10:15 -- 1:28 slower than last time.

Comment #403 - Posted by: tom perry at April 21, 2010 4:18 AM

CFWU x3 (15 pullups, ghd situps, dips, hangstrap)

as rxed 14:38

long transition from lunges/squate (gym to weightroom)

followed with short swim workout

28M 6'5" 220#

Comment #404 - Posted by: jwardman at April 21, 2010 5:03 AM

12:30 as rx'd

Comment #405 - Posted by: The polish rifle at April 21, 2010 5:09 AM

29/M/5'11/170

as rx'ed 12:11

Comment #406 - Posted by: tjt at April 21, 2010 5:15 AM

As rx'd on 18" chair for squats and 45 degree Roman Chair for back ext

22:01

Comment #407 - Posted by: Teri S at April 21, 2010 5:26 AM

10:09

Comment #408 - Posted by: rhhs at April 21, 2010 6:14 AM

M/32/180/6'2"

as rx'd 12:38

Comment #409 - Posted by: Rhett at April 21, 2010 6:49 AM

35yom / 205lbs

Puppies, 3 rounds for time of:
Walking lunge, 50 ft
20 Squats
10 Back extensions

7:02

This was pretty straightforward. Used a broomstick in back squat position, and did the back extensions on a swiss ball using the lat pulldown knee pads as my foot restraint. Form on lunges can still improve (ie more vertical when pushing off of front heel).

Comment #410 - Posted by: Bphantom at April 21, 2010 6:49 AM

as rx'd

10:48

thought i might get 9+ after rd one. legs died fast. posting 2d late, thighs and low back very sore.

Comment #411 - Posted by: mtvet/45/6'/211 at April 21, 2010 7:36 AM

15:30ish
did as warm up for cleans

Comment #412 - Posted by: john h m/41/205 at April 21, 2010 8:38 AM

7:11

as RX'd but subbed good mornings for back ext.

Comment #413 - Posted by: Brett H. m/21/165/5'9" at April 21, 2010 9:17 AM

cfwu x 3
ran 2.5 miles

100 feet walking lunges
50 body squats
25 good mornings with 45 lb bar
15:36

Comment #414 - Posted by: tpdfish at April 21, 2010 10:47 AM

10:47
added 30 push-ups to each set

Comment #415 - Posted by: Esven at April 21, 2010 12:14 PM

M 43 6' 210

Rx with 25lb weight vest 12:43

Comment #416 - Posted by: Chris McK FD at April 21, 2010 12:42 PM

M/41/197/6'
subbed supermans back ext. Time 11:40

Comment #417 - Posted by: Rbyrn@CrossfitMyrtleBeach at April 21, 2010 1:19 PM

m/178cm/89kg/34y
9:00
as RX'd but subbed good mornings for back ext.

Comment #418 - Posted by: gepeto at April 21, 2010 1:26 PM

3 rounds
-100' lunges
-50 squats
-Sub'd 45# Godmornings

Time= 15:36

Felt slow today. Just couldn't get my engine started.

Comment #419 - Posted by: Kevin Scott at April 21, 2010 1:33 PM

CFWU ex 2/3 reps for squats and back extensions

3 rounds as rx.
10:54.1
M/38/5'8''/142

Comment #420 - Posted by: James T. Noob at April 21, 2010 1:44 PM

20 minutes flat.

For some reason I thought it said "100 walking lunges" instead of "100ft"

oy.

Comment #421 - Posted by: Mike at April 21, 2010 1:52 PM

8:38 as rxed (pr)
last time 10.01 as rxed

Comment #422 - Posted by: Kyle A. at April 21, 2010 4:17 PM

Lunge-squat-back ext WOD, 10.08. WU was Burg WU, Handstand, MU prog, DU practice. Cashout rope climb

Comment #423 - Posted by: apolloswabbie at April 21, 2010 4:20 PM

as rx'd

12:54

Comment #424 - Posted by: marty c 6'/m/240#/47 at April 21, 2010 4:35 PM

CFWU.
As Rx'd: 8:14

Comment #425 - Posted by: Erik 29/M/76.5"/200 at April 21, 2010 4:52 PM

12:43

Comment #426 - Posted by: shell at April 21, 2010 5:24 PM

9:30

Comment #427 - Posted by: Logan Gelbrich M/24/6'3''/210 at April 21, 2010 6:06 PM

As rx'd:
9:22

Comment #428 - Posted by: Govervich at April 21, 2010 6:28 PM

10:22

dID THIS wEDNESDAY immediately following Tuesday's WOD make-up...lol (cLEANS)

Comment #429 - Posted by: neil at April 21, 2010 7:15 PM

F/24/146

3 rnds of:
walking lunge 75ft (20 lunges)
35 squats
15 supermans

10:11

Comment #430 - Posted by: jess at April 21, 2010 8:56 PM

as rxed 14:32

male 48/6'/200lb

Comment #431 - Posted by: stuart at April 22, 2010 5:20 AM

M/26/6'/178

5 rounds 14:20
3 rnds w/ 40 lbs weight vest + 2 rnds @ BW

Comment #432 - Posted by: JasonR at April 22, 2010 5:39 AM

m/40/202
as rx'd
7:12
My low back suffered a lot.

Comment #433 - Posted by: Giuliano Lemes at April 22, 2010 6:41 AM

48/M/184
17:46

Comment #434 - Posted by: Zim at April 22, 2010 8:56 AM

C-
w/ HE
12:00

Comment #435 - Posted by: Jeff & Charity @ CF Snohomish at April 22, 2010 9:39 AM

21.32

Comment #436 - Posted by: footdoc at April 22, 2010 10:35 AM

CFWUx1 (working late again, had to do this late)
9:00
In the garage
32 lunges = 100ft

Comment #437 - Posted by: Doug at April 22, 2010 11:18 AM

33/m/165

as rx'd 11:04

Comment #438 - Posted by: karim saouid at April 22, 2010 11:29 AM

As rx'd

21:44

Comment #439 - Posted by: Susan M at April 22, 2010 2:33 PM

3 rounds for time:
100' walking lunges
50 air squats
25 back ext.
12:11

Comment #440 - Posted by: surffire at April 22, 2010 3:16 PM

CF warmup x3 rounds.

As Rx.

Times Me- 6:57 Lori- 9:16

Comment #441 - Posted by: Madman75326 at April 22, 2010 3:54 PM

25 minutes

Comment #442 - Posted by: Chris O. M/40/5'10"/233 at April 22, 2010 4:28 PM

13:13

Comment #443 - Posted by: GU997 M/40/185/5'10" at April 22, 2010 5:04 PM

m/39/193/70"

Modified CFWU x 2 (no pull-ups)

Outside WOD:
100 ft walking lunge,
50 squats
25 good mornings
3 rounds

9:05

Comment #444 - Posted by: ScottE at April 22, 2010 7:46 PM

Walked 50 steps
50 squats
25 back extensions w/ exercise ball

15:47

Comment #445 - Posted by: flyingfleet at April 22, 2010 8:53 PM

Rx'd.
11:40

Comment #446 - Posted by: Josh M/35/74"/198# at April 22, 2010 8:57 PM

23.m.138.65"

as rx'd
10:13(PR)

Comment #447 - Posted by: Francis Vu Nguyen at April 22, 2010 9:06 PM

Hotel WOD...but as rxd!

Actually had a back X area on a universal. lunge done down the hallway...as quietly as possible at 5am :-)

11:03

Comment #448 - Posted by: schinizel/m/31/5'9/150 at April 22, 2010 10:21 PM

as rx'd
10:02

Comment #449 - Posted by: Elisha Martellacci_f/29/170lbs/5'10" at April 23, 2010 5:00 AM

M/31/5'9/175

11:15

Squats slowed me down of all things. Back still pretty sore from "MaGee" the other day so BEs were a little slow as well.

Comment #450 - Posted by: Cchurch at April 23, 2010 6:33 AM

First time that I have been able to do WOD as RX'd!!! Started 3wks ago.


M/32/6'2"/270
20:05

Comment #451 - Posted by: KevinM at April 23, 2010 7:49 AM

21 Apr
15:17
back extensions no problem
walking lunge had to break 2-3 times
50 squats broke down into 10s

Comment #452 - Posted by: Slugger 6 at April 23, 2010 7:51 AM

4/21...19:28...No HR
Back ext on plyobox, not real comfortable. Quads just dead.

Comment #453 - Posted by: Mike Scott M/43/5'10"/210 at April 23, 2010 10:10 AM

@ the sweatbox
subbed 95lb squats for air squats
the rest as rx'd along with reps

21:50

Comment #454 - Posted by: N_Rahim 28/m/150# at April 23, 2010 3:18 PM

As rx'd.

7:43

Comment #455 - Posted by: Brent at April 23, 2010 10:28 PM

m/31/6/205

13:23 as rx'd

Comment #456 - Posted by: Andy A at April 24, 2010 7:20 AM

3 rounds for time of:
Walking lunge, 100 ft
50 Squats
50 Back extensions

13:04

Lower back was fried up since I thought we had to do 50 BE for each round instead of 25!


"Mrs. Miyagai"
As Rx'd.
8:19

Comment #457 - Posted by: Miyagi 30/m/162.6# at April 24, 2010 7:59 AM

M/20/6'1"/170

9:15

Comment #458 - Posted by: ericthered at April 24, 2010 9:09 AM

As rx'd: 11:24

Comment #459 - Posted by: Drew M/41/5'10"/150 at April 24, 2010 9:11 AM

wow...
8:56

very disappointed.

Comment #460 - Posted by: tucks at April 24, 2010 11:51 AM

9:59

Comment #461 - Posted by: ecp2 at April 24, 2010 5:10 PM

agile 8 WU + CFWUx1

planned on doing DT today, so warmed up with light rnds, but calf was hurting too much to try HPC and PJ's. so did these WOD's instead:

7rnds of 3x 185#FS, 7xL-PU - 4:53 rx'd

short rest then:

3rnds of 100' lunge, 50xsq, 25xBEx - 6:55 rx'd
(2:06,2:31,2:17)

legs were on fire.

later,
b
m/33/5'8-1/2"/167

Comment #462 - Posted by: brian p at April 24, 2010 6:41 PM

13:38. McGhee smoked my legs.

Comment #463 - Posted by: Xman at April 24, 2010 7:00 PM

9:20

Comment #464 - Posted by: morisong at April 25, 2010 7:18 AM

did about 150 ft each round
16:01

Comment #465 - Posted by: cja at April 25, 2010 7:48 AM

M/32/5'9"/150

9:40

Comment #466 - Posted by: Antun Karlovac at April 25, 2010 9:34 AM

9:37

Comment #467 - Posted by: Pacers at April 26, 2010 2:41 AM

WOD
3 rounds for time of:
Walking lunge, 100 ft
50 Squats
25 Back extensions

11:50 whups did 200feet one round.

Comment #468 - Posted by: Karsk (56 M 5'9" 185lbs) at April 26, 2010 9:40 AM

35/F/5'2/127 :0(

3 Rounds for time:
30-50 lunges
25 Squats
25 Back extensions

completed at senate gym

2 miles running after

Comment #469 - Posted by: Spy at April 26, 2010 10:30 AM

Whoops. I did 100 lunge steps, not 100'.

Time=22:17

I think my behind will be quite sore tomorrow.

Comment #470 - Posted by: Michael m/47/5'9"/175/MI survivor at April 26, 2010 10:42 AM

As rx':

8:52

Comment #471 - Posted by: Shawn B. M - 37 - 153# - 5'9" at April 26, 2010 12:08 PM

Walking lunge, 50ft x 2
25/25Squats
13/12Back extensions
3 rds

19:15

Comment #472 - Posted by: Margaret C at April 26, 2010 12:24 PM

As rx'd:

21:23

Comment #473 - Posted by: YEMick at April 26, 2010 2:20 PM

First day back after nearly a week off. Had to sub back exts on a machine (@ 79kg) as there's no GHD or back ext bench at the gym. Thighs were totally smoked afterwards.

15:58

[15:58]

Comment #474 - Posted by: JonK at April 26, 2010 4:13 PM

10:37

3 rounds for time of:

40 Walking lunges
50 Squats
25 Good Mornings with 95 lbs

Thought the sub for back extensions was pretty spot-on. Will be interesting to see how the lower back feels tomorrow morning.

M/25/5'11''/200

Comment #475 - Posted by: Kent at April 26, 2010 4:20 PM

Jeff @ home 7:34

Comment #476 - Posted by: Jeff & Charity @ CF Snohomish at April 26, 2010 4:21 PM

WU
10:48
M/49/197#/72"

Comment #477 - Posted by: RB at April 26, 2010 5:26 PM

12:06

Comment #478 - Posted by: cahcg at April 26, 2010 5:56 PM

9:37

Comment #479 - Posted by: MikeyPaul/m/28/170/5'8" at April 26, 2010 6:12 PM

14:20

Comment #480 - Posted by: Sean M/25/5'9"/170 at April 27, 2010 10:31 AM

sore back, skipped the extensions.
7:50

Comment #481 - Posted by: indo chris m/33/6'/200 at April 27, 2010 12:39 PM

M/48/5'10"/172

3 rounds for time of:
Walking lunge, 100 ft
50 Squats
25 Back extensions

9:54

Compare to 070516

8:28

Comment #482 - Posted by: Louis Herrera 51 70" 179 at April 27, 2010 1:06 PM

M/38/188/5-10

3 rounds for time of:
Walking lunge, 100 ft
50 Squats
25 Back extensions

AS Rxd
10:15
Lunges were strait through.
Sqts were 30-20, 10-10-10-10-10, 10 8x5
Back Ext = 15-10, 15-5-5,15-10.

It was a sore lower back that made the sqts in small groups. Not really winded or really tired from it but soreness made me stop of 5-10s then do another set.splits were:
3.02 HR at 62%
3.28 68%
3.45 70%
Avg HR was 67%, which was very low for what I expected.
Cal = 172.
stretch afterwards, we shall see how it feels tomorrow.

Comment #483 - Posted by: Matt A at April 27, 2010 5:04 PM

As RXed, 6:15

Comment #484 - Posted by: Matt M/34/5'9"/150 at April 27, 2010 6:10 PM

m/36/5'9/178
CFWU-3. Reg except no back ext 3rd. Superman. Burgener. DU.
10:34
Did hip ext last set so Bob wouldn't catch me. Other sets were back ext.

Comment #485 - Posted by: jrm at April 27, 2010 6:50 PM

13:43

Comment #486 - Posted by: bookworm at April 28, 2010 4:44 AM

16:26

http://www.extremepullups.com

Comment #487 - Posted by: Mandy at April 28, 2010 10:51 AM

26/M/5'8"/130

supermans for bk ext.
6:41

Comment #488 - Posted by: SX at April 28, 2010 11:49 PM

after WOD 100420

13:30

back extensions @ 45 deg

Comment #489 - Posted by: cbecker at April 29, 2010 5:49 AM

20100428 2200hrs
WOD100419: 3 rounds for time of 100ft Walking lunge, 50 Squats and 25 Back extensions
Sub'd supermen for BEs, otherwise as rx'd. Used 30 WL steps for 100ft.
14:22

Comment #490 - Posted by: AlexR 29/m/96kg at April 29, 2010 9:11 AM

as rx'd

TIME - 10:52(PR)

Comment #491 - Posted by: smithwick's at April 29, 2010 9:54 AM

12:08 (2pood KB lunges)

Comment #492 - Posted by: Jesse Emers at April 29, 2010 4:43 PM

JAS
3 rounds for time of:
Walking lunge, 100 ft
20 Squats
10 Back extensions # 5 setting
8:20

FFC
3 rounds for time of:
Walking lunge, 100 ft
50 Squats
25 Back extensions #5 setting
Last set 40/15
10:00

Comment #493 - Posted by: jasffc at April 30, 2010 2:30 AM

11:26 as rx'd

Comment #494 - Posted by: BB M/29/5'10/170 at May 1, 2010 7:34 AM

100419

3 rounds for time of:
Walking lunge, 75 ft
35 Squats
15 Back extensions

12:07

Comment #495 - Posted by: EMelton at May 2, 2010 8:00 AM

11:45

3x:
20 walking lunges w/20# DBs overhead
50 squats
25 back extensions

Comment #496 - Posted by: MaroonSwim at May 3, 2010 11:56 PM

15:19

Comment #497 - Posted by: Manchild at May 6, 2010 11:27 AM

15:19

Comment #498 - Posted by: Manchild at May 6, 2010 11:28 AM

subbed good mornings for BE

9:50

Comment #499 - Posted by: MoGreene at May 20, 2010 12:35 PM

As rx'd
11:10

Did 33 lunges for the 100'

Comment #500 - Posted by: chaps at June 24, 2010 3:30 PM

M/34/177

3 rounds for time of:
Walking lunge, 100 ft
50 Squats
25 Back extensions

8:26

rest 5:00

As many rounds in 10 minutes:
65# OHS, 5 reps
115# Bench Press, 5 reps

9 rounds

Comment #501 - Posted by: Chad at June 25, 2010 11:35 AM

3 rounds for time of:
walking lunge, 100 ft
50 squats
25 supermans
9:44

Comment #502 - Posted by: scfd1_9607 at April 12, 2013 1:51 PM

9:50 as rx'd

Comment #503 - Posted by: MaxBLACK at April 12, 2013 4:48 PM
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