Cant wait to do this one!

This should be interesting...

creative handstand and love the saying on the back of his Cesar's t-shirt.

"Michael" was one of my staples when I originally injured my shoulder. Man, I did all kinds of versions of this WOD to maintain my sanity.

With a wonky knee and instructions not to do "impact" exercises like run it looks like tomorrow is going to be "Michael Rows His Boat" for me!

Wow Austin. You are incredible.

If any of you have not read "Lone Survivor" yet, get on it. Its an incredible story of bravery and valor, and will give you a new respect for this workout, named in honor of Lieutenant Michael McGreevy.

22:42 (unsupported sit-ups) couple of amateurs lookin to get fit. Hooyah to the late LT Michael McGreevy!

Man is that picture not safe

Sub for back extensions? Good Mornings with a 45# bar? Same number?

Thanks

Hey Jim D, happy belated birthday and nice work on your Row your Fran wod that I just watched. As we are close in age and size I do track your performance. You often kill it! Hope to compete with you at the Games next year, Masters division. Keep trainig hard, we have a lot of prs still in us.

Chris.

Thanks a lot HQ for posting my pic. It's great to see my box "Bravo CrossFit" making the main page!

@ #5 Brent,

Lone Survivor is the best book I ever read. An amazing first hand account and makes you feel right beside those men in battle. However, the workout dedicated to that man, Lt. Michael Murphy, is called "Murph"

#11 WJC

Actually Brent is correct LT McGreavey was also killed in Operation Red Wing. Along with JT and Murph who also have Hero WODS named after them.

Kinda new here. Almost been CFing for about a month. is there a video for the proper form on situps. I mean, I know how to do a sit-up, I'm just assuming crossfit has some crazy version that makes it hurt more ( :

So Austin and Kim did 150 GHD situps. New guys I would suggest you stick to regular sit-ups like the workout calls for.

@#12 Bob,

My mistake, brent and you are right. I will hit this hard For you Lt.

23:49 on a treadmill and elevated sit-ups. Gonna pay for that tomorrow.

Dave Re, can you please try to get on the show Top Shot? We need someone on that show to rep CrossFit. I enjoyed season 1 but wanted to put my head threw the wall every time I saw J.J. working out on the Bowflex.

sit ups should be anchored feet and hands touch above the head on each rep I think

Hey Dave C., How come you didn't shoot with Dave Re? I would have not passed up that opportunity, I'm sure that you didn't either, let's see some footage....

Have Fun, Train Hard,

Billy

If I did good mornings as a sub for back extensions, what weight would you recommend? I was thinking the 45# barbell?

Thanks for the advice in advance.

40.00 min( I R Noob)

ran on treadmill
4.40, 5.00, 5.10

inclined sit ups

In the history of crossfit pics - this is probably the most unsafe and least productive move yet. Why promote this?

Rowed 1000 x 3
34:07

Great shot Cesar! Sweet to see a pic of www.bravocrossfit.com make the main site. Your gymnastics ability is ridiculous, and you might be a tad crazy, good stuff!

"Michael"

25'57

Crossfit sri ram ashram,India

Guttam-18:04
Bachendra-19:31
Arvind-19:50,Rx
Uttam-16:35

21:21

45:00

Used a shopping trolley return bay to lay on and hook my legs under for the back extensions and sit-ups. Got some weird looks from people doing their grocery shopping haha.

m/45/185

subbed superman for back extension

19:31

I am not one of the Crossfit clique so you can call me a "hater" if you want, but I physically canNOT run. I got bone on bone in my knees and it feels like someones sticking knives into them. I'm tired of all these running WODS. and it's pissing me off & frustrating the crap outta me because I can't do 'em. PLEASE someone gimme an effective sub for running, & I don't have a rowing machine or access to one.
Thank you for allowing me to vent, and for the constructive responses that (I hope) may pop up on the board

37/M/165#/5'10"
Sub'd 45# good mornings for back extensions
28:01

Marty Copeland 20:13 (GHD)

M/165#/5'10"
As Rx'd 21:29

For Comment #31
-if you cant run or dont have a rower. Sub w/ Kettlebell Swings or Sumo Deadlift High Pulls w/ 45#. Check out FAQ on the Main site and click on "substitutions".

m/22/5'10"/170

21:45

3 rounds
Run 800 m
50 supermans
50 v sit-ups
17:38

26/m/5'11"/207
26:45 rx'd...back extensions got me today

17:13, supermen sub for BEs.

Also, regarding the above comments about subbing for running... this may hurt your knee as well, but I like to sub jumping rope sometimes. ;)

m/33/5'9"/175

as rx'd

26:26 (off PR by 40 secs)

m/34/6'4"/211#

subbed 1000m rowing for 800m running and GHD for regular situps.

26:48

Gonna have some sore hamstrings tomorrow...

18.37 pr

@30 I would suggest going to one of the affiliate sites and just do one of their WODs or you might want to try "crossfit offsite" on the crossfit tally site, or if you just google "crossfit offsite" it should be the first link. . . hope this helps

17 - Jonny, I'd love to have a go at it. Unfortunately, the day job won't give me a month off straight to go film the thing (I looked at it for the first season).

19 - Billy, he did, and (hopefully) you will :-D

#30, MDMelissa. I too have a bit of bone-on-bone in one knee as a result of a class IV tibial plateau fracture a few years back and generally do not run. I almost always sub rowing for running but if I can't make it to my gym then I do kettlebell swings (use a cinder block if you don't have a kettlebell or make your own kettlebell), airsquats or burpees (a particularly cruel sub). I typically just do these for as long as it would take me to do the run for the first round and then do as many reps in the following rounds. Hope this helps.

29:18
subbed 33# good mornings for back extensions

Ran last night, so I will sub run for 1k row and do tonight instead of my crossfit endurance row. I've started crossfit and CFE for training for ultimate frisbee and am doing 2 runs and 2 rows on the site since i can't do alot of running.

28:51:64
run: 5:12, 5:28, 5:45
sub 100 crunches

this was my first time trying crossfit! <3'd it! thanks

M 36/5'10"/170

Run 800, 30 Bk ext, 40 SU
Run 800, 20 Bk ext, 40 SU
Run 800, 20 Bk ext, 40 SU

28:40

MDMelissa,
Knee issues as well.
I used an elliptical after my knee surgery rehab.
I know the negative responses ref elliptical useage on this site, however, I have to do what's best for my body.
The elliptical takes all the pounding and stress off the knees. No pain, no swelling, no grinding.
I can get a good workout, I push it as hard as I can.
I bought a commerical grade ellip, Vision Fitness from the BGI Fitness. Spent about two hours at their store trying each one they had. I spent 10-15 min on each one. The delivered and set it up for me.
When you get older and develop aches and pains you have to find alternatives to some training.
Not by choice, but I want to remain active and a pain in my hubby's butt for years to come.
Good Luck.

Laura f/48

19:46

first ever WOD on a treadmill (wtf?)
1% grade setting, ran around 8mph

sub supermans for back extensions

22:56

unanchored sit ups
superman type back extensions

slower then last time. Maybe I need to start loosing weight instead of gaining it. Might make me faster.

Great pic Cesar!

32/m/5'10"/210

28:44

first time running in a long while. struggled a lot...

31:59

23:03

Did good mornings with a 45# bar instead of back extensions.

As rx'd

23:23

800s on treadmill
situps unanchored

24:33... with GHD sit-ups

* 3:33 slower than my PR with GHD sit-ups

* Haven't done any WODs with GHD's in quite a while... need to remember to include them into the warm up again.

Paul: 20:36
Derek: 23:46
Jen: 23:49
Eric: 23:59
Chris: 28:38
Krystin: 29:37

Gunnar: 28:28 (w GHD situps)

Could someone clarify for me if regular situps and GHD back ext is what is considered Rx'd? Or is it GHD for both making regular situps scaling?
Thanks!

Subbed good mornings for back extensions.

25:53 (pr 22:46...? Wha happen?)

M/27/6'1/213

23:37 (GHD's)

23:19 as rx'd

21 and change as rx'd

Michael
Ellip runs
back ext: unbroken
ab mat sit ups
21:35

One of my favorite wod.
Just can't break that 21 minute mark.

Laura f/48/5'7/155

ab mat feet anchored sit ups

23:50

33:24 rxd

Had to rig my own back ext and ghd situp station.
Feet anchored into a squat rack (feet btn the rack bars) and a tall bench. Took a little extra time to get hooked in. Good times.

3 rounds:
.50 mile run (treadmill) 11.0, 11.0, 9.5
50 back extension (3)(3)(3)
50 decline situp (2)(2)(3)

25:12 09/21/2010 (treadmill) decline #2
17:18 10/26/2009 (track, anchored situps)
18:09 05/22/2009 (treadmill: 11,10.5,10.0) decline #3
19:16 04/24/2009 (treadmill: 10.6,10,9) decline #2
28:35 12/29/2008 (treadmill)
38:00 11/03/2008 (track)

42/m/176cm/74kg

As rx'd

21:00 (last time 18:59 PR)

6:45, 7:13, 7:02 (last time 6:18, 6:18, 6:23)

Not happy with my performance today, two full minutes slower than last time.

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

31:44, elevated sit ups. First WOD ever attempted!

Self-motivation is key to completing these. So what if Sally Sit-Ups heard me pushing myself haha.

Running was the hardest part of these for me, had to walk for half a lap in the middle of my second round.

27:17
Ran on treadmill with 3.5-2.5 incline
Back extensions on a raised chair with legs pressed against a decline benches foot holds
Situps on an declined situp bench

I hate treadmills.

22:42
3 Rounds
800M 50 BE 50 GHD situps

800m/ 50 be/ 50 ghdsu's
3:25/ 1:04 / 2:15
4:03/ 1:05 / 2:49
3:59/ 1:03 / 2:56

Wish I could do this at sea level, my runs really need to improve.

Treadmill.GHD-situps.

23:06

Treadmill.GHD-situps.

23:06

#9 Smithy

Chris,
Thanks for your kind comments. I look forward to trying to make the Masters Competition and meeting a bunch of like minded competitors. Now all I have to do is stay healthy for 10 more months and try and improve my strength work.

Crossfit made turning 50 a heck of a lot easier than I ever imagined.

18:43 anchored situps

23:18 as Rx'd PR by 1:58 Still improving!

my wod 'twenties'

20 ring rows
20 ring push ups
20 lunges
20 sit ups
and...
20 ring pull ups
20 ring dips
20 squats
20 knees to elbows

just made it up today...squats were a bit too easy compared to the rest, for me anyway the other stuff was hard.

no stopwatch but under 15m

will do 2 rounds next time... i liked it...and not just coz it's 'mine'!

Annaminh 20:53
Taku 22:23
the Back Extensions killed me. the situps killed taku.

In Honor, as Rx'd #3
4:31/1:42/1:32= 7:45 (anchored SUs)
4:32/1:45/2:39= 8:57
4:50/2:15/2:55= 9:59
Total= 26:43 (54/71) PR
Under the weather and VO2 is low!

Rx'd 19:41

800's on x-country course behind the barn, on an absolutely perfect, Fall Upstate NY day.

All else on GHD.

27:58

For Michael.

Carole
F/52/5'6"/133

Made up Saturday's rowing WOD. Meter was broken, so rowed two minutes each round.

Kevin
M/51/5'11"/168

CF football, Monday WOD

Front squat
5 X 115
5 X 135
4 X 145
4 X 4 @ 155

3 X 12 GHD sit-ups

15 minute AMRAP of
3 pull-ups
6 push-ups
9 box jump, 20" (complete open hip at top)

17 rounds

Nice job today Power-girl. Completely agree with your thoughts to MDMellisa.

m/27/5'8"/140

Split sit ups 1/2 GHD and 1/2 anchored, rest as rx'd - 31:14

Happy Birthday Jim D.

Welcome to the old farts club!

32:07. Split the back-extensions/sit-ups into 5 sets of 10 after the first round. My back feels like someone hammered a rail road tie in it.

Dave,

AWESOME video on practical shooting! I love shooting steel, it is such a blast!

Steel Challenge first weekend October...

As Rx'd 20:04

16:59 (supermans, anchored abmat sit-ups)

M/50/153/1-1-06

CFSB-X(B)

Deadlift 7RM
185 x 7
205 x 7
225 x 7 (Tie PR)

"Michael Row Your Boat"

3RFT
Row 1000M
50 SU (L+R=1)
50 BAck Ext

21:54

M/35/176/6'

As Rx'd: 20:51

MDMelissa,

I rowed today because of an impact injury to my knee a week ago. Think about what is being asked for in the WOD. 800M Run. Get your HR up and get out of breath for anywhere from 3-4:00 or so. Row, bike, swim. Ellipticals are OK if you get the HR up and get as out of breath as you would running.

Whenever one must sub, for whatever reason, it's helpful to break down the WOD as much as possible, especially if you cannot do the standard sub for what ever reason. Then do something that accomplishes as many of the stimuli that the prescribed task requests.

A note on your request "style", if I may...It's still free here. It's still self-serve as far as subs and scaling. Tone and content both matter in cyberspace, in the cyber-gym. Your mother was (is) right...you get more bees with honey than with vinegar.

YMMV.

20:49 with Ab Mat Situps

I can do Double Under's much faster and with better technique backwards than forwards. Can anyone tell me if this would be allowed in competition. That is, are backward double under's acceptable by CrossFit's standards?

23:10

As Rx'd

20:38

m/23/155/5'10"

24:36

29:45.94
800's on treadmill
3 rounds of Back Ext.
2 rounds of GHD Situps
(1 round of butterfly su)

22:41. It hurt a bit.

17:36
Treadmill 1 degree incline (10mph)
Ab mat

26:23. First set of sit ups on GHD. Still a PR by a little bit.

m/42/268/6'8"

Using exercise ball for back extensions and situp:

25:44 (4 second off PR)

Well good results I think.
TT=16:34
pretty happy with it. But after Sunday I pulled muscles in my lower back again real tender. Everytime I try toluct heavy on the sealift it seems to happen. Any thoughts on what I should do? I guess the obvious would be less weight. But I love to lift big weight.

"Michael"

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

time 20:15
last time 20:35
last last time 23:30

I did 5 extra reps of situps. I was at 35 reps and told myself ''15 to go'' and started counting from there and stopped at 20 reps.

That should have put me under 20 min, but I will let my time stand with the 5 extra reps. there is no way to judge time and correct it. Real happy with it all the way.

All back ext and situps unbroken. Situps were slow on the third set though. I need to run faster, but happy with the effort.

Situps were shouloder touch every rep and hand touch feet every rep on abmatt.

3 rounds:
run approx. 800m (with hills)
50 back extension
50 sit-ups
(stations spread out far apart due to set-up of gym)

29:43

anchored situps
21:18

41:40 anchored abmat hands behind head

Yesterday
3 R:
800m run
21 PC, 90#
= 20:07

Today:
The Beast- AMRAP 20:
DL
HPC
FS
Lower behind head
Snatch grip PP
OHS
Lower behind head
BS
Behind head PP
= 41 Rounds, PR

Erin

sincere thanks to those who are also of advanced age and decreased physical ability/agility due to the advanced age. I appreciate the thoughtful responses. (I actually tried jumping rope for 4 mins in place of 800M run) It worked.

I take it I was being b_ _ _ _ y. Sincere apologies to those who were offended.

m/37/6'1"/215

as Rx'd

21:36

Light running warmup and pvc goodmornings.

3 Rounds
800M Run
50 Back Ext
50 Anchored Situps

PR - 15:50

M/24/6'1"/180

As Rx'd:
23:04 with anchored abmat situps.

I definitely need to take better care of myself over the weekend and on rest days. This WOD was a struggle from from 3-2-1 Go

@ brooks
Warmup
Row 5min
Rx'd ghd machine 35:46

Thanks to all who serve!!

First time completing Big Dawg WOD.

- Completed 3 x 800m on treadmill, 6:53/mi pace
- 1 x SUs 40-10, 2 x SUs 30-10-10
- 1 x BEs 30-10-10, 2 x BEs 20-20-10
Total Time: 25:08

Cash Out: 20 min/Bike/Fat Burning

F/40/5'4"/118
25:13
Treadmill run.
4:00, 3:45, 3:30
-back extensions-lying flat on floor, hands behind head.
-sit ups-on balance disk, hands behind head.

M/26/5'10/158

Scaled to un-anchored abmat butterfly situps and supermans for back extensions.

800m's barefoot on treadmill = 3:10, 3:15, 3:15.

21:15

as Rx'd 31:05

85 - thanks, James!

My right knee was kicked sideways during Judo practice some time ago, so I've been rehabbing the knee. Can now do straightforward controlled movments like squatting and lunging (squatted 260# below parallel yesterday with no pain), but can not do any twisting or lateral type movements. Thought I could do the 500x4 rowing WOD or today's running WOD, but my knee didn't like either movement.

Did this instead (after very cautious and lengthy thruster warmup....there was no pain):

5 rounds for time:

5/5 strict no kip GI pullups (Judo GI thrown over pullup bar, one hand higher than the other - switch to other hand high for 5 more reps)
3 115# thrusters (bodyweight)

6:49. The first two rounds under 1 minute apiece and used a pistol grip for the pullups (gripping hard with the last three fingers; index finger pointing up and thumb laid flat against the uniform fabric). Round three required full hands to grip. Round 4 finished at the five minute mark.....things definitely got slower! Good intense little workout.

Rested 2 minutes.

Finished with 5 rounds for time:

10/10 17# Bulgarian bag round the world swings
40 "Fast Hands" 1.5" battling rope cycles (40 reps per hand)

4:12. No breaks on anything. Rope had to "jump" to the stall bar rung it was attached to count as a rep. No do-overs.

Grip fatigued. Will practice falls, rolls and set up drills later today.

F/45/5'7/140
18:30

21:19

M/44/180

3x
1000M Row
50 GHD Sit Ups
50 Back Extensions
36:31

26:13 I think I inadvertently paced myself way too much in the first round. Followed by pullups and deadlifts since I was already away from the wife and kid. My luck, tomorrow's wod will be pullups and deads.

27/m/5'11"/175
As rx'd (abmat)
22:26
Awful. 4min slower than PR. Heat and DL from Sunday got me. Oh yeah and the monkey on my back!

m/54/155
29:20 ...on treadmill, b.e. on big "balance ball", situps anchored

18:00 on the nose Rx'd

22:59 (PR)
as rx'd with GHDs
(Last time: 25:43)

800m- at 10 for all rounds on treadmill
Back EX- Very slow the first round with several breaks, but the last two rounds I split it into 2 sets of 30/20
GHDs- could have been better. I stopped warming up with these and I payed the price.

M/24/6'1"/180

As Rx'd:
23:08 with anchored abmat situps

Definitely need to take better care of myself on the weekends and rest days. This WOD was a struggle from 3-2-1-GO.

Michael in the Park, 15:04. 800m runs on hilly cross country course, subbed good mornings in place of BE (because of the lack of a ghd in the park, but this does make the cycle times faster), situps unanchored on the grass. The 800s went 2:54, 3:10, 3;15, not what I like to see but oh well. Gorgeous fall weather here in Denver.

Rx'd- 23:47

Couldn't find my times from last WOD; not sure, but think this is a PR.

Semper Fi

20:00 (45# good mornings instead of back xtensions)

22:57

subbed rowing, unanchored abmat situps. Guess i should have read ahead and rowed 1000m instead of 800m?? I still think i can run 800 faster than i can row it? I couldn't bear the thought of 150 GHD situps and how my abs would feel for about a week - so stuck to just abmat.

2010-09-21: 23:11. Office, anchored SU's with abmat.
2009-10-25: 25:26. Gym, decline SU's.
2009-05-22: 30:04. Gym, decline SU's.

30/M/143/ 5'10

AS RX'D

23:05 (PR)

Did actual back extensions back rounded each vertebrate at a time. hurts! runs kept them right under 3 minutes. Unanchorage ABMAT SITUPS.

last time this WOD came around in October 25, 2009, did supermans "subbed," super mans for back extensions, sit ups with hands interlock behind head, no support to hold my ankles time was 14:37, very different workout compare to how it was done today as RX'D. ALso hip extensions are different then back extensions, it is a different feeling and a so much faster.

Any way I though throw that out there, KIM MALTS AND AUSTIN YOU GUYS ARE NOT HUMAN.

SANTI

27:45 as Rx

unanchored sit ups everything else as rx'd

time- 28:40

20:46

Did 45lb good mornings and feet anchored regular situps. Did the first round in a 20lb vest as well but decided that it was going to cut too much into my intensity and I felt like I was putting a little too much torque on my lower back. Either way...good workout and I was tired at the end.

NEVER QUIT!!!

AS RX- 16:22

I believe someone doubted my kelly time that I posted a few days ago (16:36). I would be glad to do it again if you are willing to come to Northwest Crossfit in Seattle. We train very hard and are ALWAYS honest with out posts. I rarely post on Main site, but I was particularly proud of today's time on Michael and my time on Kelly.

24:41

3 rounds
1k row subbed for run - sore knee!
50 each GHD situps and back extensions

My buddy convinced me that is was an 800 meter row and not a run so that is what we did. Also I decided to do GHD sit ups instead of regular. :28::33 and yes it was painfull ! ! ! ! Sometimes you just gotta want it.

48 / 180

as rx'd - runs on the mill at 1%

22:16

21:10

Unanchored Abmat sit ups
GHD back ext

M/29/5'6"/180

33:48
Unanchored sit-ups

29/6'8"/219

18:44

21:18 forced to use treadmill , last round was fastest.... maybe I need to do a little warm up.

32:35 didn't push it. But will come back tomorow

made up 3 x 500m row(subbed 50 sdhp's)
1:10/1:05/1:02

3 rounds:
800m run
30 supermans
30 v sit-ups
17:22

m/165

as rx: 21:22

Jeff @ 2.0
GHD Michael
22:42

20:20

subbed supermans for back ext.
situps were anchored situps
runs were 869 meters (down the driveway, left on murray, stop at weld and come back)

M/25/5'11/180#

As Rx: 13:43.89

I want to try this with GHD though...based on the times it seems like it would be more challenging

m/39/76/210

Row 100x
45# GMs
regular SUs

22:40

Minor tweaks:

.5 Mile on treadmill (I hate treadmills...thats a t-shirt.)
50 back ext (standard)
50 Sit ups (incline bench - highest / steepest angle hands to floor and hands to feet)

x3

29:ish

m/24/264

26:50 (PR)

22.08 (PR) as rx'd Abmat sit-ups, no anchor. Previous PR 24.07

"All war must be just the killing of strangers against whom you feel no personal animosity; strangers whom, in other circumstances, you would help if you found them in trouble, and who would help you if you needed it." --Mark Twain

M/42/5'11"/180

"Michael" Rx'd

41:32

Sit ups destroyed me. This is why I do main site programing when ever it is a workout I can do with my bum shoulder. Obviously I haven't programed enough sit ups for myself!

Feel good I stuck with it, finished with all quality reps, eventually.

Got to love how CrossFit will find your weakness and then punish you!

CrossFit Fortis
Glendale, AZ

Knee pain...i had a scope in June and also have "bone on bone" issues. i have had very good luck with "pose running" so far. all i've done is watch a couple videos and try it the last 3 wks for "all these run WODs". i want to go to a pose cert and learn more but i have literally gone from much pain with heel strike on the WODs to no pain after 3 running WODs. ps. i don't run unless the WOD prescribes it and i can max my AF PT test of 9:45 for 1.5 mi. Crossfit is awesome!!

Started with abmat (round 1) but back started to spasm big time so finished (rounds 2, 3) with anchored situps

Back extensions are tough for me and my lower back. I've seen very little improvement in them over the past year.

Good run- but HOT!

26:00 flat

M/29/71/165
As Rx'd with Abmat unanchored and roman chair. 16:01 PR

22:39 as RX'ed.

@MDMelissa(#30), I'm with Mike(#154) on this one... I've had knee problems since I was a teenager and the book "Born to Run" by Christopher McDougall changed my life... This site covers the same kind of things with "the Pose Method." I've changed my stride and not had knee pain since.

Good Luck!

24:10
26/M/5'10/185

I love the shooting clip, that was cool.

#30, a good sub for running is whatever type of "work capacity" exercise you can do comfortably... jump rope, burpee, eliptical, swim, squats in place, bike, etc... even a speed walk is better than nothing... even if you don't have access to fancy equipment, you can lay on your back and move your legs as fast as possible in a cycle type motion as if peddling a bike. remember "if the heart is thumpin' and the blood is pumpin' then it's workin"

M/42/180

As rx'd:

21:42

That's 12 seconds short of my PR. The back extensions were slow as I did them on a new contraption at the gym that had me adjusting this and that every 10 reps or so. The runs and sit-ups felt pretty good.

More better faster

M/28/70/160

800m run
Superman's for BE, no BE "machine"
anchored sit up's

- 25:05

as rx'd with ghd situps

32:05

28:20

situps as follows:

1. 50 GHD situps
2. 50 knees to elbows
3. 50 Abmat (not anchored, soles flat on ground)

RIP Michael McGreevy.

oh ya...

Warm up included 100 handstand wall walks.

39M/5'10"/170#

W/U: jump rope, 100 double-unders; ROM exercises, 20x each.

As Rx: 16:50.

C/D: mWOD (full squat hold, 10 min.). I was able to sit in the squat for the entire 10 min. straight!

Off PR by 0:57. Runs on outside road course (80F, 45% humidity); un-anchored AbMat sit-ups. Everything felt good except for the sit-ups, which were much slower than usual.

Done in your honor Lt. McGreevy.

M/36/5'11"/175

Short on time today so had to modify:

Three rounds for time of:

25 box jumps (22")
25 back extensions
25 GHD sit ups

9:40

800m runs on treadmill
Situps=GHD's
30:54

21:51

1/2 mile treadmill runs
Abmat situps
45# bar good-mornings

BS 1x5 (335); BP 1x1 (320);
WOD, Rx'd.
21:41

59/M/203 - subs; 1000m row, abmats, GMs @ 45lbs - 27:55

as Rx'ed

21:20

subbed 135 lb. dead lifts for back ex.

29:42

45 lbs goo mormings
Anchored sittups

21:15

My favourite outdoor wo - been too longm

Thanks

First time on this one. Subbed 45# goodmornings for back extensions.

22:04.3

19:36-subbed 30 pullups for 50 BE's

m 29/6'1/182
anchored situps
34:32

f 28/5'7/123
unanchored situps, hands touching floor behind head
28:37

M/22/160

.5 Mile on treadmill
50 Sit ups (incline bench)
50 back ext (standard)

x3

30:30 ughh. A little over a half hour ago I was thinking, "This doesn't look TOO bad."

WU:
Hang Power Snatch x3: 95-115-135
Hang Snatch x3: 95-115-135

WOD:

24:53 (900m run, BackEx, GHDs)

(7:31,8:15,9:07)

runs and GHDs gor really slow after rnd 1.

mWOD:10min squat

later,
b

m/42/5'6"/145

subs: supermans, sit ups unanchored

20:57

as rx'd

anchored ab mat sit ups

27:36

m/35/235

32yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round
Jog 400M

As rx’d: 29:18
Foam roll after
Compared to 091025: 27:14

Sit ups on a decline bench:

21:36

As Rx'ed

24:22

My 33rd officially logged WOD:

"Michael"

Three rounds for time of:
50 Box Jumps, 24" box
50 Back Extensions (my own crazy rigging, see below)
50 AbMat Sit-ups, semi-anchored

Finished in: 34:49

NOTES
- Avg HR of 142
- Received my plyo box today (thanks Samantha!) and really wanted to put it to use, hence the box jumps in lieu of running
- For in-home back extensions, I rigged up the following:
-- Placed AbMat on top of plyo box, flush with edge
-- At foot of plyo box, I placed a pair of 50lb dumbells
-- On the dumbbell handles, I attached my rings and sized the straps so the middle of rings were roughly even with the top of the box
-- Then, I just put my feet through the rings, laid down on top of the box/AbMat, hips even with edge...the rings/dumbbells held my legs down and I was able to achieve a full range of motion. Sounds crazy, but it worked quite well!

good mornings without weight, situps anchorred and shoulder blades did not touch. course faq

14:06 pr

22min. 05sec.

3 RFT
800m run
50 back extension - subbed supermans
50 sit ups - abmat with feet unanchored

29:22

22:11

F/40/5'6"/150

took longer than I thought it would--slow runs--need to push more on those!

for sit-ups: 10 on GHD + 40 unanchored on floor

28:08

M/24/5'9/165

Sit ups were unanchored and back extensions were subbed on the floor (next time I will substitute with Supermans). Time: 22:46.

32:43

m/51/180
as Rx'd w/20lb vest

26:22

f/26/150/5'5"

as rx'd
30:07

ran outside, nice weather today!

m/25/185

22:57

M/38/211/6'3"

As Rx'd:

22:21

24:46

23:45

floor sit-ups, increased my time by 3 minutes. running was just not good

Tabata Fight Gone Bad (started at Push Press; No Rower)
WB-6, SDHP-5, BJ-9, PP-10, Pull Up-10, Total=40

Compare to:
091025 - 25:27
090522 - 28:01 (Subbed 200 double unders and Hip Ext.)
081103 - 22:30
080723 - 21:45
080613 - 26:20
080109 - 23:21
071203 - 23:29
071117 - 24:41
071025 - 24:46 (Subbed 200 Double Unders for 800M)

22:32RX

22:32 RX (GHD SITUPS)

M/40/6'6/260

27:48

Ran on treadmill(I hate running,give me the rower anyday)

39:20 total
previous 35:53
pr 35:44

M/25/5'7"/145

28:57

Subbed decline sit-ups for sit-ups, same number. First Crossfit WOD since July, not the time I was looking, but a decent return nevertheless.

M/49/6'3"/195

as rx'd
21:39

as rx'd
but on a treadmill 20:59 took awhile to get to desired run

F/39/5'2"/128
17:27 Rx

22:12 as rx'd

cfwu(1 set only of each back extensions & situps)

runs on treadmill at 2%
back extensions on angled back extension
situps unanchored soles of feet together.

21'52"

M/32/72/175

19:45

Ran around the track, did Back extensions on a set of parallel bars, and did the sit ups on the ground.

I'm sure that my technique on the Back extensions wasn't perfect, but they sure got the job done (yikes!), and we could call my sit-ups "kipping sit-ups".

Fun workout! Would be more fun with a team though...

P.S. Did we see an answer on the reverse double under question?

Modified Michael

3 rounds: 800m run, 50 Goodmornings, 50 Abmat Sit-ups

23:42 min

M/35/205/6'

Made a mistake and reversed Back Extensions and Situps (meaning did SU first then BE).

TT = 28:30

Subbed 1k row for 800m run, situps anchored with abmat.

28:14

[28:14 - 1K row]
[30:57 = 800m run]

24:31

r'x
23

as rx'd (goodmornings for be)

23:13

pre wod: 20ohs 40kg + 100 singles and 5x3 c&j 95kg

Subbed Superman's. Otherwise as RX'd. Run was likely 850 meters and hilly.

20:38

19:30

F/35/109lbs/5'0"

As rx'd
19:26

slower than my best time of 19:11, however since I ran a 1/2 marathon on Sunday I'm not complaining!

As abmat sit ups

Adam 24:28
Scott 27:19
Rich 24:28

Three rounds for time of:
Run 400 meters
25 Back Extensions
25 Sit-ups (GHD)

13:48

23.13 as Rx'd

21/m/5'11"/170

2 rounds. subbed 25 good mornings for 50 back extensions. 21 mins.

GHD SU/BEs

29:59

37'
Looking forward to 100922.

37' Look forward to 100922

As Rx'd (GHD Sit-ups): 28:35

Rx'd GHD 28:10

As rxd...anchored abmat situps
20.28-------pr is 20.24

29:46

As Rx'd (GHD stip-ups)

ran tredmill at 8 the first round the and 7-7.5 the 2nd and 3rd round. back extensions and GHD situp were good.

29:45 as Rx'd. 8-9 range on the treadmill

3 rounds:

800m run (2/3 speed to keep partner motivated)

Subbed 50x stiff-leg deadlifts @ 100lbs

50x Army standard situps

23:09

20:38 as Rx'd
decline situps
treadmill 1.5% grade, 10 mph

M 186 34yo 6ft.

24min run was up and down a hill with wind.

No time left today.

22:39 GHD

Got mixed up and did GHD's before Back Ext.

21:07

With outside runs. Ties outside run PR. Best treadmill time is 19:21.

First workout in several weeks. I've been trying to recover from my strained back and foot injury.
I did one round of the Crossfit WarmUp

Modified this workout to do:
3 rounds of:
.75 miles on a stationary bike
10-12 back extension
20 two-second hold crunches
30 second stomach vacuum
1 min. wall squat

It felt good to be back and moving my body.

30:00 as rx'd

25:23 abmat situps

had to stop and stretch 5-6 times during last run, as back was seizing up to much to jog/walk/crawl.
splits: 7+, 16+, 25:23

35:05 with doing Good Mornings due to a poorly inflated swiss ball.

m/34/5'10"/235

15:59 as rx'd (treadmill)

Run
Ghd
Hip ext

27.47

M/33/5'4"/140lbs
As RX'd
18:53

29:30
- Treadmill at 1.5 degree incline for 800m
- rigged up smith machine and bench for back extensions (didn't allow me to utilize the hamstrings very well and consequently it was TOUGH) :)

24:57

24:57

as rx'd: 18:29

6 laps on the indoor track, situps were anchored.

as RX'd
23:25

Scaled back ext and situps, skimped on the last two runs:

800m 35/35
640m 35/35
640m 35/35

26 min +/- 10sec

35yom / 190lbs

"Michael" on Pack, 3 Rounds for time of:
Run 800M
35 Back Extensions
35 sit-ups

21:45

A significant time increase over last time, but I moved from Puppy to Pack, so it's to be expected. Back extensions were on the machine, so they're not good for much, but it was a necessity. Overall, I felt really good. Chia seeds hooray!

26:50

21:06

Did proper 800m this time:-

Subbed Goodmornings (20Kg)
Dan 23:17

James 30:53

Three rounds for time of:
100 SDHP @ 46 lbs
50 Good Mornings @ 46 lbs
50 Sit-ups

Total Time: 31 mins 6 secs

Splits:
R1: 9:03
R2: 11:10
R3: 10:53

Bit late for a run and still no back extension equipment, but I reckon the 100 SDHPs more than makes up for an 800m run, while the GMs burned.

28:25

33:50, pack (w/ 35 reps), est. 50 ft elev. gain/loss per 1/2 mi.; back ext on SB (method of securing feet didn't work out as well as I would have hoped and SU w/ feet unsecured

Incline @ 2.0
GHD Situps

31:30

As rxd: 21:09

As rx'd, w/ GHD sit-ups, 22:40.

First Michael with the new roman chair, so thought I would give it a go with GHDs. Back extensions and GHDs had my lower back on fire. I was feeling that and my hip flexors on the runs. Runs did not seem quite as bad as usual (I can't believe I'm saying that). Did the turn-around course at CFP; runs were 3:10, 3:40, and 3:30. Back extensions and GHDs were mostly unbroken, some small breaks here and there especially in round 2. This was about 3 minutes slower than my regular Michael.

m/32/170lb/5'8"

as rx'd

22:17

situps got me, need to work on those

22:09 as Rx'd

16:53 as RX'D

about 24m

sub superman

run around 2 english soccer 'ovals' which are a strange squarish shape for an oval! now that i have done the maths probably only 600m not 800m

as rx 40:10

20:02

25/m/170lbs/70"

mod "michael"

SUB: 50 SDHP @95lbs
50 back extensions
50 situps

21:43

40min

First time doing this one.

As rx'd: 16:30

Did normal situps so I wouldn't be too sore to work out the rest of the week

22:37

m/41/169/5'9"

Poor performance (nursing the hami and ran out of time - did not complete last 50 back ext or situps)

25:37

800 m row, 50 GHD, 50 back extensions = 28:44

Yikes, I'm gonna hurt tomorrow!

800 m row, 50 GHD, 50 back extensions = 28:44

Yikes! Gonna feel it tomorrow!

m/47/180
65 ghdsu the rest feet anchored 24:36

19:32

first time posting here so

29:13

20:31 (PR)

20:21

About 3:30 slower than previous time.

Did MEBB front squats this morning & PB'd - legs kinda smoked.

Pack:

Three rounds for time of:
Run 800 meters
35 Good Mornings
35 Full Sit-ups

25:44. as Rx'd. Measured out and ran 2500 feet. Did WOD at Fire station 10. Run was down parking lot and back 5 times each round.

16:45

Good mornings & ab-mat situps, took a little more time than anchored situps.

as rx'd

22:58

24:40 for 2 rds: .6 mi run, abmat sits/supermans vs
30:20 for .6 mi, anchored sit ups & supermans 5/23/09
30:53 7/26/08

17:47 rx'd

subbed 45# good mornings

28:42

Just under 20 min

ran 9mph (3:20 pace):

28:25

GHD situps.
27:00

normal situps

16:13mins

As Rx'd.
22:24 (PR)

"Mrs. Wobbly"
22:04 (PR)

rx'd

24:37

22:47

I know I did this before but I must have logged my time

@thesweatbox

21:32

PR[19:24]

unanchored sit-ups on the floor, the rest as rx'd.
22:45

f/33/5'3/120

32:56

M/42/230/6'

25 minutes-

Broke the situps and back ext. into 25's

Scaled - 3 Rounds of

800m run
40 Situps
40 Back Extension over swiss ball, feet under bench

28:30

paced off 400m course, 45# good mornings, abmat SU: 20:07

M/32/185/6'1"

As Rx'd
24:05

Anchored (inclined) sit-ups; dread mill 1.5 incline:

~25 minutes

I have gotten really slow running. I actually started this and stopped in exasperation after about a tenth of a mile and getting completely winded going what should have been a really easy pace. Started over going really, really slow and ratcheted up. Happy to get done with it. Think some distance runs and speed workouts at the track are in order.

24:50
Did back Xtensions on ball

Pack

3 rounds
Run 800m
35 Back ext. (subbed for Good Mornings with 25lb bar)
35 sit-ups

Time: 20:34

Crossfit warmup
WOD subbed 800 m rows for run (setting 8)

19:36

warmdown
10 L sit pullups
20 handstand pushups.

35 year old male...190 lbs

First time doing this true rx'd, not on treadmill. At the PD. 27:38.

Last time at Pro Health-

Time today 26:34. Last time was 23:34 but I used the other back extension so can't really compare time. Runs were ok but need to get faster.

18:57

subbed supermans for back ext.

3 rounds

1/2 mile run (indoor track)
50 hip-back extensions (45 deg)
50 unanchored situps

21:28 (~2 min. total walking between track and weight room)

CFWUx3 (light situps and BEs)
29:36
At home in the garage 3 2x4s under the bench to elevate for GHD situps and BEs

WU
26:47
ran outside - may have been a longer distance on the run
M/49/198#/72"

22:39

scaled to 30su/30supermen
15:57

M54yo 230.8 lowest weight in a long time.

34:20

used GHD....80% ROM for 1st 2 rounds and 100% for last round....abmat anchored situps.

m/36/5'9/181
CFWU-3 from home. 3 rounds Supermans.
20:43-PR
Good job pushing on all exercises. Back ext real tough & lumbar are really fatigued. Pace of runs seemed good. Tried to use hips on runs.
10/25/09:
21:25
Good job pushing on runs & situps helped to make up for back ext being tough.
5/22: 21:27
Apr 09 at gym: 22:46
12/28 at home: 22:38
7/26: 23:50
5/16: 21:42
4/15: 21:27
Route at home:
Turn L out of dw, run to well garden at Moore's, up road to RR tracks, back to porch.

AbMat sit ups & sub'd supermans. 17.24

24:38 as rxd

Good mornings, dragged a wagon with my 4yr old

25:46

25:02

M/22/70"/188#

"Michael"
3 rounds for time of:
800m run on the treadmill
50 sit-ups
50 back-extensions

33:14

My lower back got wrecked by this one

2 x 800m run @1% incline
25 full sit ups
25 full back extensions

Time: 13 minutes

"Michael"

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

24:48

Compare to 091025

23:21

43:57

26:40

3 rnds:
run 800m,
50 sit ups (unanchored, floor),
50 good mornings (24kg).

46/m/170

outside run, HGSU

44 min, have gone backwards

12/10 2010

21:55

12; 12,5; 13

3030 3030 3030 2 min faster than 19/9!

19/10 2010

10:18

12; 12,5; 13

3030 (unbroken!) 3030 3030 1.38 faster than 12/10!

M/32/5'9"/155

29:03

Abmat situps. Feeling sick, did much better previously.

M/30/5'9"/161

41:00 (pr)

as rx'd 20:32 . PR is 20:04 still, but I was close!

24:25

3x
400m
25 be
25 su

10:59

done 15 mns after 9/30s WOD

28:59 (GHD sit-ups).

18:40 Rx

3rnds:

Bike 500m (too long a wait for treadmill)
30 be
30 su

24 mins

110120
21:31
treadmill at 1 elevation
situps anchored
good mornings with 45# bar

As rx'd
Time: 26:36
First time with POSE running technique.

little over 800m course, 45# good mornings, abmat SU: 22:42

subbed 50 single-unders and pushups for back extensions and sit-ups.

20:51

19:58