September 21, 2010

Tuesday 100921

"Michael"

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

Austin Malleolo 20:40 (GHD sit-ups), Kim Malz 23:39 (GHD sit-ups).
Post time to comments.

Compare to 091025.

CesarBravoHSBravoCrossFitWestchesterNY_th.jpg

Enlarge image

Cesar Bravo.


"Combative Practical Shooting: Part 1" with Dave Re and Dave Castro, CrossFit Journal preview video [wmv] [mov]


"Working with Mikko Salo" with Juha Kangasniemi - video [wmv] [mov]


Fight Gone Bad 5 is this Saturday! - video [wmv] [mov]


"Courage and perseverance have a magical talisman, before which difficulties disappear and obstacles vanish into air."
- John Quincy Adams

Posted by lauren at September 21, 2010 5:00 PM
Comments

Cant wait to do this one!

Comment #1 - Posted by: B. Rhaly at September 20, 2010 5:02 PM

This should be interesting...

Comment #2 - Posted by: JROD at September 20, 2010 5:06 PM

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

Comment #3 - Posted by: Kim Malz~Fit Mom in CT of CrossFit Persevere (F39/130/5'2") at September 20, 2010 5:16 PM

"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!

Comment #4 - Posted by: bingo at September 20, 2010 5:31 PM

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.

Comment #5 - Posted by: Brent at September 20, 2010 5:39 PM

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

Comment #6 - Posted by: KuchQ at September 20, 2010 5:47 PM

Man is that picture not safe

Comment #7 - Posted by: BAM at September 20, 2010 5:53 PM

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

Thanks

Comment #8 - Posted by: Kevin H. M/27/5'10/180 at September 20, 2010 5:54 PM

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.

Comment #9 - Posted by: Smithy/m/50/5'10"/168 at September 20, 2010 5:56 PM

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

Comment #10 - Posted by: Cesar Bravo at September 20, 2010 6:59 PM

@ #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"

Comment #11 - Posted by: WJC at September 20, 2010 7:44 PM

#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.

Comment #12 - Posted by: Bob Taylor at September 20, 2010 8:10 PM

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 ( :

Comment #13 - Posted by: tyler duniho at September 20, 2010 8:20 PM

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

Comment #14 - Posted by: DMB at September 20, 2010 8:21 PM

@#12 Bob,

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

Comment #15 - Posted by: WJC at September 20, 2010 8:32 PM

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

Comment #16 - Posted by: PBE 2314 at September 20, 2010 8:33 PM

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.

Comment #17 - Posted by: Jonny Utah at September 20, 2010 8:53 PM

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

Comment #18 - Posted by: tj at September 20, 2010 8:56 PM

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

Comment #19 - Posted by: Crossfit Billy Olympic Crossfit at September 20, 2010 9:21 PM

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.

Comment #20 - Posted by: FinnishCraig m/23/5'8"/150 at September 20, 2010 9:28 PM

40.00 min( I R Noob)

ran on treadmill
4.40, 5.00, 5.10

inclined sit ups

Comment #21 - Posted by: Mike at September 20, 2010 10:27 PM

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

Comment #22 - Posted by: Doc at September 20, 2010 10:31 PM

Rowed 1000 x 3
34:07

Comment #23 - Posted by: Brandon Pegg at September 20, 2010 11:23 PM

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!

Comment #24 - Posted by: Jim at September 21, 2010 2:12 AM

"Michael"

25'57

Comment #25 - Posted by: Irish Tom at September 21, 2010 2:23 AM

Crossfit sri ram ashram,India

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

Comment #26 - Posted by: Arvind at September 21, 2010 2:27 AM

21:21

Comment #27 - Posted by: charbs m/25/190 at September 21, 2010 3:00 AM

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.

Comment #28 - Posted by: 9teeneightyfiver at September 21, 2010 3:16 AM

m/45/185

subbed superman for back extension

19:31

Comment #29 - Posted by: cosmo at September 21, 2010 3:27 AM

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

Comment #30 - Posted by: MDMelissa 46/5'4"/116? at September 21, 2010 4:08 AM

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

Comment #31 - Posted by: Ged at September 21, 2010 4:28 AM

Marty Copeland 20:13 (GHD)

Comment #32 - Posted by: Marty Copeland at September 21, 2010 4:45 AM

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".

Comment #33 - Posted by: Brett F. at September 21, 2010 4:49 AM

m/22/5'10"/170

21:45

Comment #34 - Posted by: Dan Lav at September 21, 2010 5:26 AM

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

Comment #35 - Posted by: Chris B. 18/145/5'7 at September 21, 2010 5:31 AM

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

Comment #36 - Posted by: Nickosaurus at September 21, 2010 5:41 AM

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. ;)

Comment #37 - Posted by: Slav 155/m/5'8"/155 at September 21, 2010 5:45 AM

m/33/5'9"/175

as rx'd

26:26 (off PR by 40 secs)

Comment #38 - Posted by: lelliott at September 21, 2010 5:59 AM

m/34/6'4"/211#

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

26:48

Gonna have some sore hamstrings tomorrow...

Comment #39 - Posted by: dan m at September 21, 2010 6:08 AM

18.37 pr

Comment #40 - Posted by: Rosy in Atl at September 21, 2010 6:16 AM

@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

Comment #41 - Posted by: Leo at September 21, 2010 6:22 AM

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

Comment #42 - Posted by: Dave Re at September 21, 2010 6:29 AM

#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.

Comment #43 - Posted by: dan m at September 21, 2010 6:39 AM

29:18
subbed 33# good mornings for back extensions

Comment #44 - Posted by: beemer (f/39/5'4"/125) at September 21, 2010 6:43 AM

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.

Comment #45 - Posted by: Brian at September 21, 2010 6:43 AM

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

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

Comment #46 - Posted by: amanda at September 21, 2010 6:52 AM

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

Comment #47 - Posted by: Rholl at September 21, 2010 6:57 AM

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

Comment #48 - Posted by: power-girl at September 21, 2010 7:03 AM

19:46

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

sub supermans for back extensions

Comment #49 - Posted by: jake/29/175/6'1" at September 21, 2010 7:04 AM

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.

Comment #50 - Posted by: Jeryd m/28/210/6' at September 21, 2010 7:07 AM

Great pic Cesar!

Comment #51 - Posted by: Marco at September 21, 2010 7:15 AM

32/m/5'10"/210

28:44

Comment #52 - Posted by: D Craig at September 21, 2010 7:31 AM

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

31:59

Comment #53 - Posted by: jeglit (m/38/6'4"/220) at September 21, 2010 7:31 AM

23:03

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

Comment #54 - Posted by: Shane Jensen (M/23/5'11"/184) at September 21, 2010 7:44 AM

As rx'd

23:23

800s on treadmill
situps unanchored

Comment #55 - Posted by: AVL f/26/125/5'9" at September 21, 2010 7:55 AM

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.

Comment #56 - Posted by: MarcusG 5'9" 170 at September 21, 2010 8:00 AM

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

Gunnar: 28:28 (w GHD situps)

Comment #57 - Posted by: jenniferg at September 21, 2010 8:04 AM

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!

Comment #58 - Posted by: Kristin at September 21, 2010 8:20 AM

Subbed good mornings for back extensions.

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

Comment #59 - Posted by: coyo at September 21, 2010 8:28 AM

M/27/6'1/213

23:37 (GHD's)

Comment #60 - Posted by: Dan Collins at September 21, 2010 8:34 AM

23:19 as rx'd

Comment #61 - Posted by: Nick 24/187/5'9 at September 21, 2010 8:40 AM

21 and change as rx'd

Comment #62 - Posted by: Matt Militello at September 21, 2010 8:44 AM

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

Comment #63 - Posted by: power-girl at September 21, 2010 8:44 AM

ab mat feet anchored sit ups

23:50

Comment #64 - Posted by: ferb44 at September 21, 2010 8:50 AM

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.

Comment #65 - Posted by: Jonathan at September 21, 2010 8:56 AM

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)

Comment #66 - Posted by: johnathon in seattle 29/5'8/154 at September 21, 2010 8:57 AM

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.

Comment #67 - Posted by: Memuc at September 21, 2010 9:11 AM

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.

Comment #68 - Posted by: Joe VT at September 21, 2010 9:11 AM

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.

Comment #69 - Posted by: Del 27/M/1.65m/78kg at September 21, 2010 9:13 AM

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.

Comment #70 - Posted by: Jim D. 50/m/165/5'11" at September 21, 2010 9:14 AM

Treadmill.GHD-situps.

23:06

Comment #71 - Posted by: tanzenfranz at September 21, 2010 9:15 AM

Treadmill.GHD-situps.

23:06

Comment #72 - Posted by: tanzenfranz at September 21, 2010 9:15 AM

#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.

Comment #73 - Posted by: Jim D. 50/m/165/5'11" at September 21, 2010 9:22 AM

18:43 anchored situps

Comment #74 - Posted by: mike d 148 5'7" 35 at September 21, 2010 9:23 AM

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

Comment #75 - Posted by: Thatcher M/43/5'10"/195 at September 21, 2010 9:24 AM

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'!

Comment #76 - Posted by: Tim Hulbert M41/6'3"/215 at September 21, 2010 9:25 AM

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

Comment #77 - Posted by: Annaminh 36/F/120/5'4" at September 21, 2010 9:27 AM

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!

Comment #78 - Posted by: Phoenix at September 21, 2010 9:32 AM

Rx'd 19:41

Comment #79 - Posted by: DSides at September 21, 2010 9:41 AM

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.

Comment #80 - Posted by: james.patrick [M/48/66"/135] at September 21, 2010 9:42 AM

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.

Comment #81 - Posted by: Kevin C. at September 21, 2010 9:48 AM

m/27/5'8"/140

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

Comment #82 - Posted by: Townsend at September 21, 2010 9:50 AM

Happy Birthday Jim D.

Welcome to the old farts club!

Comment #83 - Posted by: Carole F/52/5'6"/133 at September 21, 2010 9:50 AM

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.

Comment #84 - Posted by: Jimmy at September 21, 2010 9:52 AM

Dave,

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

Steel Challenge first weekend October...

Comment #85 - Posted by: james.patrick [M/48/66"/135] at September 21, 2010 9:53 AM

As Rx'd 20:04

Comment #86 - Posted by: thetimmy at September 21, 2010 9:54 AM

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

Comment #87 - Posted by: gb 43/m/71"/185# at September 21, 2010 9:57 AM

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

Comment #88 - Posted by: bingo at September 21, 2010 10:03 AM

M/35/176/6'

As Rx'd: 20:51

Comment #89 - Posted by: BillB at September 21, 2010 10:08 AM

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.

Comment #90 - Posted by: bingo at September 21, 2010 10:10 AM

20:49 with Ab Mat Situps

Comment #91 - Posted by: SB at September 21, 2010 10:12 AM

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?

Comment #92 - Posted by: Rdoyle13 at September 21, 2010 10:16 AM

23:10

Comment #93 - Posted by: randy@crossfitdenver.com at September 21, 2010 10:18 AM

As Rx'd

20:38

Comment #94 - Posted by: DJC M/42/185 at September 21, 2010 10:24 AM

m/23/155/5'10"

24:36

Comment #95 - Posted by: Carl at September 21, 2010 10:30 AM

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

Comment #96 - Posted by: Jake at September 21, 2010 10:37 AM

22:41. It hurt a bit.

Comment #97 - Posted by: mark at September 21, 2010 10:37 AM

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

Comment #98 - Posted by: Harp at September 21, 2010 10:42 AM

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

Comment #99 - Posted by: Michael m/47/5'9"/175/MI survivor at September 21, 2010 10:44 AM

m/42/268/6'8"

Using exercise ball for back extensions and situp:

25:44 (4 second off PR)

Comment #100 - Posted by: BDoffing42 at September 21, 2010 10:44 AM

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.

Comment #101 - Posted by: Jerad M/6'0/195 at September 21, 2010 10:51 AM

"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.

Comment #102 - Posted by: NikNichols42yo 5'7'' 165lbs at September 21, 2010 11:03 AM

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

Comment #103 - Posted by: AndreaM f/22/5'7"/145 at September 21, 2010 11:09 AM

anchored situps
21:18

Comment #104 - Posted by: brittk at September 21, 2010 11:20 AM

41:40 anchored abmat hands behind head

Comment #105 - Posted by: ccraft at September 21, 2010 11:28 AM

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

Comment #106 - Posted by: in8girl at September 21, 2010 11:31 AM

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.

Comment #107 - Posted by: MDMelissa 46/5'4"/116? at September 21, 2010 11:32 AM

m/37/6'1"/215

as Rx'd

21:36

Comment #108 - Posted by: Scotty T (TX) at September 21, 2010 11:35 AM

Light running warmup and pvc goodmornings.

3 Rounds
800M Run
50 Back Ext
50 Anchored Situps

PR - 15:50

Comment #109 - Posted by: Ezekiel M. - CrossFit Coastal at September 21, 2010 11:48 AM

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

Comment #110 - Posted by: upstatesooner at September 21, 2010 11:56 AM

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

Comment #111 - Posted by: budd at September 21, 2010 12:00 PM

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

Comment #112 - Posted by: PhilH m/40/5'10'/205/Crossfit Bday: 10 Sep 10 at September 21, 2010 12:01 PM

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.

Comment #113 - Posted by: Heather Szabo at September 21, 2010 12:02 PM

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

Comment #114 - Posted by: Mayhem at September 21, 2010 12:09 PM

as Rx'd 31:05

Comment #115 - Posted by: SDH M/6'2"/205/24 at September 21, 2010 12:11 PM

85 - thanks, James!

Comment #116 - Posted by: Dave Re at September 21, 2010 12:12 PM

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.

Comment #117 - Posted by: Kelly Moore 47/F/5'/114# at September 21, 2010 12:13 PM

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

Comment #118 - Posted by: Whitney Wolff at September 21, 2010 12:16 PM

21:19

Comment #119 - Posted by: Shawn B. M - 38 - 152# - 5'9" at September 21, 2010 12:19 PM

M/44/180

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

Comment #120 - Posted by: alan at September 21, 2010 12:25 PM

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.

Comment #121 - Posted by: Shaw at September 21, 2010 12:28 PM

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!

Comment #122 - Posted by: justaman - liberty, sc at September 21, 2010 12:28 PM

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

Comment #123 - Posted by: Roger at September 21, 2010 12:38 PM

18:00 on the nose Rx'd

Comment #124 - Posted by: Alex Rupp F/36/5'7"/ 138 at September 21, 2010 12:39 PM

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.

Comment #125 - Posted by: Magnus 24/5'8"/155 at September 21, 2010 12:40 PM

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.

Comment #126 - Posted by: upstatesooner at September 21, 2010 12:41 PM

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.

Comment #127 - Posted by: Kamper M/46/200/74" at September 21, 2010 12:42 PM

Rx'd- 23:47

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

Semper Fi

Comment #128 - Posted by: WalkerBK at September 21, 2010 12:45 PM

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

Comment #129 - Posted by: Ashley Westerheide-Eyink at September 21, 2010 12:52 PM

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.

Comment #130 - Posted by: silver milf F/42/128 at September 21, 2010 12:53 PM

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.

Comment #131 - Posted by: gs at September 21, 2010 12:59 PM

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

Comment #132 - Posted by: santi at September 21, 2010 1:08 PM

27:45 as Rx

Comment #133 - Posted by: Brian - M/39/165 at September 21, 2010 1:09 PM

unanchored sit ups everything else as rx'd

time- 28:40

Comment #134 - Posted by: The Anaconda at September 21, 2010 1:13 PM

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!!!

Comment #135 - Posted by: Dan Blackmon (M/37/5'10"/175lb) at September 21, 2010 1:33 PM

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.

Comment #136 - Posted by: robert sax at September 21, 2010 1:36 PM

24:41

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

Comment #137 - Posted by: dingrr 51/m/165 at September 21, 2010 1:57 PM

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.

Comment #138 - Posted by: Ethan Stanley M/29/5'7"/171 at September 21, 2010 2:00 PM

48 / 180

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

22:16

Comment #139 - Posted by: tom perry at September 21, 2010 2:09 PM

21:10

Unanchored Abmat sit ups
GHD back ext

Comment #140 - Posted by: Suzanne at September 21, 2010 2:13 PM

M/29/5'6"/180

33:48
Unanchored sit-ups

Comment #141 - Posted by: Daniel at September 21, 2010 2:19 PM

29/6'8"/219

18:44

Comment #142 - Posted by: Stretch at September 21, 2010 2:21 PM

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

Comment #143 - Posted by: DavisBenDavis at September 21, 2010 2:28 PM

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

Comment #144 - Posted by: tom at September 21, 2010 2:33 PM

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

Comment #145 - Posted by: Troy at September 21, 2010 2:33 PM

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

Comment #146 - Posted by: Andrew Towery at September 21, 2010 2:48 PM

m/165

as rx: 21:22

Comment #147 - Posted by: jnel at September 21, 2010 2:54 PM

Jeff @ 2.0
GHD Michael
22:42

Comment #148 - Posted by: Jeff & Charity @ CF Snohomish at September 21, 2010 2:54 PM

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)

Comment #149 - Posted by: cnc at September 21, 2010 2:58 PM

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

Comment #150 - Posted by: Rich at September 21, 2010 3:05 PM

m/39/76/210

Row 100x
45# GMs
regular SUs

22:40

Comment #151 - Posted by: Chas at September 21, 2010 3:06 PM

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

Comment #152 - Posted by: Ted - Ocala, Fl (35/6'1"/190) at September 21, 2010 3:22 PM

m/24/264

26:50 (PR)

Comment #153 - Posted by: Yessuh at September 21, 2010 3:23 PM

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

Comment #154 - Posted by: Espinosa m/25/5'11"/165 at September 21, 2010 3:31 PM

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

Comment #155 - Posted by: Brendan at September 21, 2010 3:33 PM

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!!

Comment #156 - Posted by: Mike at September 21, 2010 3:33 PM

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

Comment #157 - Posted by: Thinlizzie at September 21, 2010 3:36 PM

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

Comment #158 - Posted by: el_flaco at September 21, 2010 3:39 PM

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!

Comment #159 - Posted by: Chad at September 21, 2010 3:55 PM

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

Comment #160 - Posted by: Cory at September 21, 2010 3:56 PM

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"

Comment #161 - Posted by: A Casey at September 21, 2010 3:57 PM

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

Comment #162 - Posted by: Marty at September 21, 2010 3:59 PM

M/28/70/160

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

- 25:05

Comment #163 - Posted by: WJC at September 21, 2010 4:00 PM

as rx'd with ghd situps

32:05

Comment #164 - Posted by: Ken Mitchell at September 21, 2010 4:04 PM

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.

Comment #165 - Posted by: Ronnieboy at September 21, 2010 4:15 PM

oh ya...

Warm up included 100 handstand wall walks.

Comment #166 - Posted by: Ronnieboy at September 21, 2010 4:16 PM

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.

Comment #167 - Posted by: rjf (Since 07-20-07. WOD no. 870) at September 21, 2010 4:30 PM

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

Comment #168 - Posted by: Sandi Trixx at September 21, 2010 4:32 PM

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

Comment #169 - Posted by: bill m/51/72"/207 at September 21, 2010 4:33 PM

21:51

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

Comment #170 - Posted by: Benny M/41/74"/225 at September 21, 2010 4:35 PM

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

Comment #171 - Posted by: Josh M/35/74"/225 at September 21, 2010 4:40 PM

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

Comment #172 - Posted by: Dave and Belinda at September 21, 2010 4:42 PM

as Rx'ed

21:20

Comment #173 - Posted by: Quinn McCutchen M/41/150/5'10" at September 21, 2010 4:49 PM

subbed 135 lb. dead lifts for back ex.

29:42

Comment #174 - Posted by: DOPP at September 21, 2010 4:50 PM

45 lbs goo mormings
Anchored sittups

21:15

My favourite outdoor wo - been too longm

Thanks

Comment #175 - Posted by: mikeyb m/49/177 at September 21, 2010 4:58 PM

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

22:04.3

Comment #176 - Posted by: Andyboy at September 21, 2010 4:59 PM

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

Comment #177 - Posted by: dan at September 21, 2010 5:01 PM

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

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

Comment #178 - Posted by: OFQ-MD at September 21, 2010 5:03 PM

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."

Comment #179 - Posted by: el catero at September 21, 2010 5:05 PM

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

Comment #180 - Posted by: brian p m/33/5'8-1/2"/168 at September 21, 2010 5:16 PM

m/42/5'6"/145

subs: supermans, sit ups unanchored

20:57

Comment #181 - Posted by: duane at September 21, 2010 5:20 PM

as rx'd

anchored ab mat sit ups

27:36

m/35/235

Comment #182 - Posted by: toby d at September 21, 2010 5:50 PM

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

Comment #183 - Posted by: Sesoku at September 21, 2010 5:57 PM

Sit ups on a decline bench:

21:36

Comment #184 - Posted by: TAG at September 21, 2010 5:59 PM

As Rx'ed

24:22

Comment #185 - Posted by: DajM M-32/5'7"/157 at September 21, 2010 6:06 PM

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!

Comment #186 - Posted by: hypnotodd m/36/5'8"/160 at September 21, 2010 6:13 PM


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

14:06 pr

Comment #187 - Posted by: Kevin McClellan 49/M/195 at September 21, 2010 6:21 PM

22min. 05sec.

Comment #188 - Posted by: sean peters at September 21, 2010 6:23 PM

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

29:22

Comment #189 - Posted by: tdhalls at September 21, 2010 6:38 PM

22:11

Comment #190 - Posted by: lk at September 21, 2010 6:40 PM

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

Comment #191 - Posted by: mom to five at September 21, 2010 6:44 PM

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.

Comment #192 - Posted by: José Riesco III at September 21, 2010 6:52 PM

32:43

Comment #193 - Posted by: Linwood Wright at September 21, 2010 6:58 PM

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

26:22

Comment #194 - Posted by: JamesFrancis at September 21, 2010 7:03 PM

f/26/150/5'5"

as rx'd
30:07

ran outside, nice weather today!

Comment #195 - Posted by: erin at September 21, 2010 7:19 PM

m/25/185

22:57

Comment #196 - Posted by: jcook at September 21, 2010 7:22 PM

M/38/211/6'3"

As Rx'd:

22:21

Comment #197 - Posted by: Andrew at September 21, 2010 7:29 PM

24:46

Comment #198 - Posted by: cody h at September 21, 2010 7:35 PM

23:45

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

Comment #199 - Posted by: Raph at September 21, 2010 7:39 PM

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)

Comment #200 - Posted by: B. Rhaly at September 21, 2010 7:51 PM

22:32RX

Comment #201 - Posted by: Eric Sweet/M/182/69"/31 at September 21, 2010 7:53 PM

22:32 RX (GHD SITUPS)

Comment #202 - Posted by: Eric Sweet/M/182/69"/31 at September 21, 2010 7:55 PM

M/40/6'6/260

27:48

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

Comment #203 - Posted by: scott hamel at September 21, 2010 8:17 PM

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

Comment #204 - Posted by: Ticotexas M/40/69/150 at September 21, 2010 8:19 PM

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.

Comment #205 - Posted by: Fido Hinojosa at September 21, 2010 8:41 PM

M/49/6'3"/195

as rx'd
21:39

Comment #206 - Posted by: JimL at September 21, 2010 9:07 PM

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

Comment #207 - Posted by: Castillo m/20/159 at September 21, 2010 9:19 PM

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


Comment #208 - Posted by: Cheryl Brost at September 21, 2010 9:22 PM

22:12 as rx'd

Comment #209 - Posted by: TBone at September 21, 2010 9:52 PM

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"

Comment #210 - Posted by: Tim 33/5' 10/ 165 at September 21, 2010 10:26 PM

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?

Comment #211 - Posted by: BTS at September 21, 2010 11:12 PM

Modified Michael

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

23:42 min

M/35/205/6'

Comment #212 - Posted by: CER at September 22, 2010 12:51 AM

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

TT = 28:30

Comment #213 - Posted by: Tank M/36/5'11"260 at September 22, 2010 1:18 AM

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

28:14

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

Comment #214 - Posted by: JonK at September 22, 2010 2:36 AM

24:31

Comment #215 - Posted by: TomO/44/M/200 at September 22, 2010 2:50 AM

r'x
23

Comment #216 - Posted by: befera at September 22, 2010 2:52 AM

as rx'd (goodmornings for be)

23:13

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

Comment #217 - Posted by: Michel van Grinsven at September 22, 2010 3:57 AM

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

20:38

Comment #218 - Posted by: sb at September 22, 2010 4:54 AM

19:30

Comment #219 - Posted by: Chris Haines at September 22, 2010 5:04 AM

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!

Comment #220 - Posted by: Nyree at September 22, 2010 5:53 AM

As abmat sit ups

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

Comment #221 - Posted by: Adam W 41/5'7"/185 at September 22, 2010 6:30 AM

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

13:48

Comment #222 - Posted by: rawhide at September 22, 2010 7:44 AM

23.13 as Rx'd

21/m/5'11"/170

Comment #223 - Posted by: Logan S at September 22, 2010 7:47 AM

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

Comment #224 - Posted by: Hao at September 22, 2010 8:00 AM

GHD SU/BEs

29:59

Comment #225 - Posted by: Wayne at September 22, 2010 8:28 AM

37'
Looking forward to 100922.

Comment #226 - Posted by: Sebas at September 22, 2010 8:33 AM

37' Look forward to 100922

Comment #227 - Posted by: Sebas at September 22, 2010 8:35 AM

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

Comment #228 - Posted by: Dennis M/26/6'0/190 at September 22, 2010 9:09 AM

Rx'd GHD 28:10

Comment #229 - Posted by: Crockett at September 22, 2010 9:19 AM

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

Comment #230 - Posted by: Jonblaze at September 22, 2010 9:20 AM

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.

Comment #231 - Posted by: Dexter 18/6'0"/145 at September 22, 2010 9:56 AM

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

Comment #232 - Posted by: skrofl at September 22, 2010 10:29 AM

3 rounds:

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

Subbed 50x stiff-leg deadlifts @ 100lbs

50x Army standard situps

23:09

Comment #233 - Posted by: 1-152 CAV at September 22, 2010 10:34 AM

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

Comment #234 - Posted by: Jette 41/M/5'11"/175 at September 22, 2010 10:37 AM

M 186 34yo 6ft.

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

Comment #235 - Posted by: Jdude at September 22, 2010 10:38 AM

No time left today.

Comment #236 - Posted by: Johan S at September 22, 2010 10:45 AM

22:39 GHD

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

Comment #237 - Posted by: JDisch at September 22, 2010 11:15 AM

21:07

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

Comment #238 - Posted by: Carole F/52/5'6"/133 at September 22, 2010 11:20 AM

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.

Comment #239 - Posted by: RJB7 at September 22, 2010 12:28 PM

30:00 as rx'd

Comment #240 - Posted by: c-blue m/31/145/5'5" at September 22, 2010 12:55 PM

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

Comment #241 - Posted by: mtvet/45/6'/211 at September 22, 2010 1:05 PM

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

m/34/5'10"/235

Comment #242 - Posted by: Sean at September 22, 2010 1:44 PM

15:59 as rx'd (treadmill)

Comment #243 - Posted by: Steve O M/44/5'9"/160 at September 22, 2010 2:54 PM

Run
Ghd
Hip ext

27.47

Comment #244 - Posted by: controlfreak at September 22, 2010 3:52 PM

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

Comment #245 - Posted by: Matthew Burritt at September 22, 2010 4:18 PM

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) :)

Comment #246 - Posted by: crlamb m/31/6'1/174 at September 22, 2010 4:47 PM

24:57

Comment #247 - Posted by: greg 6'3"/211/38 at September 22, 2010 5:16 PM

24:57

Comment #248 - Posted by: greg 6'3"/211/38 at September 22, 2010 5:16 PM

as rx'd: 18:29

6 laps on the indoor track, situps were anchored.

Comment #249 - Posted by: Casey at September 22, 2010 5:16 PM

as RX'd
23:25

Comment #250 - Posted by: dyagg at September 22, 2010 5:27 PM

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

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

26 min +/- 10sec

Comment #251 - Posted by: N83 at September 22, 2010 7:52 PM

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!

Comment #252 - Posted by: Bphantom at September 22, 2010 8:30 PM

26:50

Comment #253 - Posted by: JNard at September 22, 2010 9:41 PM

21:06

Comment #254 - Posted by: Peter Hultgren at September 23, 2010 1:13 AM

Did proper 800m this time:-

Subbed Goodmornings (20Kg)
Dan 23:17

James 30:53

Comment #255 - Posted by: Optimistic Dan at September 23, 2010 2:59 AM

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.

Comment #256 - Posted by: Perry Cox at September 23, 2010 5:15 AM

28:25

Comment #257 - Posted by: Repto M/40/5'11''/225 at September 23, 2010 5:20 AM

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

Comment #258 - Posted by: RussA at September 23, 2010 7:12 AM

Incline @ 2.0
GHD Situps

31:30

Comment #259 - Posted by: Ukkrew at September 23, 2010 9:06 AM

As rxd: 21:09

Comment #260 - Posted by: EmilX at September 23, 2010 11:13 AM

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.

Comment #261 - Posted by: Mel/37m/5'10"/175 at September 23, 2010 11:19 AM

m/32/170lb/5'8"

as rx'd

22:17

situps got me, need to work on those

Comment #262 - Posted by: Adam Hamm at September 23, 2010 12:30 PM

22:09 as Rx'd

Comment #263 - Posted by: Chris O m/29/178 at September 23, 2010 3:34 PM

16:53 as RX'D

Comment #264 - Posted by: Ron Giles at September 23, 2010 3:49 PM

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

Comment #265 - Posted by: Tim Hulbert M41/6'3"/215 at September 23, 2010 5:41 PM

as rx 40:10

Comment #266 - Posted by: ryan k at September 23, 2010 6:19 PM

20:02

Comment #267 - Posted by: Libbie at September 23, 2010 6:33 PM

25/m/170lbs/70"

mod "michael"

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

21:43

Comment #268 - Posted by: Eric-Clint, Texas at September 23, 2010 7:50 PM

40min

Comment #269 - Posted by: gazza at September 24, 2010 2:43 AM

First time doing this one.

As rx'd: 16:30

Comment #270 - Posted by: Caleb 25m/5'11"/173lbs at September 24, 2010 5:13 AM

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

22:37

Comment #271 - Posted by: tonyz 26/M/185 at September 24, 2010 5:50 AM

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

Comment #272 - Posted by: Richie D. at September 24, 2010 6:29 AM

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

Yikes, I'm gonna hurt tomorrow!

Comment #273 - Posted by: katie ann at September 24, 2010 10:30 AM

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

Yikes! Gonna feel it tomorrow!

Comment #274 - Posted by: katie ann at September 24, 2010 10:32 AM

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

Comment #275 - Posted by: Troy at September 24, 2010 10:49 AM

19:32

Comment #276 - Posted by: Pacers at September 24, 2010 2:07 PM

first time posting here so

29:13

Comment #277 - Posted by: Bawdymonkey at September 24, 2010 2:40 PM

20:31 (PR)

Comment #278 - Posted by: Tyler Scott at September 24, 2010 5:21 PM

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

Comment #279 - Posted by: JT at September 24, 2010 8:03 PM

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.

Comment #280 - Posted by: blaine vigilante m/33/190/5'9" at September 25, 2010 5:33 AM

16:45

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

Comment #281 - Posted by: amped 36/M/190/6' at September 25, 2010 7:21 AM

as rx'd

22:58

Comment #282 - Posted by: al deezy 33/m/155 at September 25, 2010 12:14 PM

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

Comment #283 - Posted by: kevin o at September 25, 2010 12:22 PM

17:47 rx'd

Comment #284 - Posted by: Hossink M/39/5'8"/160 at September 25, 2010 2:32 PM

subbed 45# good mornings

28:42

Comment #285 - Posted by: illis m/29/160/5'10 at September 25, 2010 7:29 PM

Just under 20 min

Comment #286 - Posted by: Storm at September 26, 2010 7:04 AM

ran 9mph (3:20 pace):

28:25

Comment #287 - Posted by: dsm19 M/31/6'0/210 at September 26, 2010 9:31 AM

GHD situps.
27:00

Comment #288 - Posted by: Munk at September 26, 2010 1:46 PM

normal situps

16:13mins

Comment #289 - Posted by: BarryT at September 26, 2010 2:55 PM

As Rx'd.
22:24 (PR)


"Mrs. Wobbly"
22:04 (PR)

Comment #290 - Posted by: Miyagi 30/m/164.2# at September 26, 2010 4:41 PM

rx'd

24:37

Comment #291 - Posted by: DJ m/24/5'9"/175 at September 26, 2010 4:57 PM

22:47

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

Comment #292 - Posted by: Cleveland at September 26, 2010 6:04 PM

@thesweatbox

21:32

PR[19:24]

Comment #293 - Posted by: stinker [28.m.155#] at September 26, 2010 6:36 PM

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

f/33/5'3/120

Comment #294 - Posted by: gym.momma at September 27, 2010 6:19 AM

32:56

Comment #295 - Posted by: marty c m/47/6'/240 at September 27, 2010 9:51 AM

M/42/230/6'

25 minutes-

Broke the situps and back ext. into 25's

Comment #296 - Posted by: power_puff_boy at September 27, 2010 10:25 AM

Scaled - 3 Rounds of

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

28:30

Comment #297 - Posted by: Leon (UK) M/32/5'9"/154 at September 27, 2010 12:31 PM

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

Comment #298 - Posted by: MoGreene at September 28, 2010 4:17 AM

M/32/185/6'1"

As Rx'd
24:05

Comment #299 - Posted by: matthew lee at September 28, 2010 5:33 AM

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.

Comment #300 - Posted by: Gremnatious M/30/180/6'1/North Carolina at September 28, 2010 7:02 AM

24:50
Did back Xtensions on ball

Comment #301 - Posted by: RKH M/34/198/6' at September 28, 2010 7:54 AM

Pack

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

Time: 20:34

Comment #302 - Posted by: Fkarcha at September 28, 2010 9:19 AM

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

19:36

warmdown
10 L sit pullups
20 handstand pushups.

Comment #303 - Posted by: Karsk (57 M 5'9" 185lbs) at September 28, 2010 9:39 AM

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.

Comment #304 - Posted by: kgw at September 28, 2010 9:48 AM

18:57

subbed supermans for back ext.

Comment #305 - Posted by: Jross (35yom, 178#) at September 28, 2010 10:09 AM

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)

Comment #306 - Posted by: cbecker at September 28, 2010 2:56 PM

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

Comment #307 - Posted by: Doug at September 28, 2010 4:34 PM

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

Comment #308 - Posted by: RB at September 28, 2010 5:31 PM

22:39

Comment #309 - Posted by: MikeyPaul/m/28/170/5'8" at September 28, 2010 6:31 PM

scaled to 30su/30supermen
15:57

Comment #310 - Posted by: Callum at September 28, 2010 9:29 PM

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.

Comment #311 - Posted by: do_b330 at September 29, 2010 6:31 AM

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.

Comment #312 - Posted by: jrm at September 29, 2010 6:27 PM

AbMat sit ups & sub'd supermans. 17.24

Comment #313 - Posted by: Mike Honcho M/32/5'10"/180 at September 30, 2010 12:51 PM

24:38 as rxd

Comment #314 - Posted by: James Cebedo at September 30, 2010 11:12 PM

Good mornings, dragged a wagon with my 4yr old

25:46

Comment #315 - Posted by: JerryM (m/39/6'2"/240) at October 1, 2010 6:24 AM

25:02

Comment #316 - Posted by: Steeliekid 42 67" 175# at October 1, 2010 8:03 AM

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

Comment #317 - Posted by: Bill Gibson at October 1, 2010 4:35 PM

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

Time: 13 minutes

Comment #318 - Posted by: lioness at October 4, 2010 12:56 AM

"Michael"

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

24:48

Compare to 091025

23:21


Comment #319 - Posted by: Louis Herrera 51 70" 178 at October 6, 2010 8:44 PM

43:57

Comment #320 - Posted by: JoshuaM M/28/73"/165# 100210 at October 6, 2010 10:08 PM

26:40

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

Comment #321 - Posted by: zenoperegrinus at October 9, 2010 11:44 AM

46/m/170

outside run, HGSU

44 min, have gone backwards

Comment #322 - Posted by: moglee at October 10, 2010 5:04 PM

12/10 2010

21:55

12; 12,5; 13

3030 3030 3030 2 min faster than 19/9!

Comment #323 - Posted by: Anne at October 12, 2010 12:05 AM

19/10 2010

10:18

12; 12,5; 13

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

Comment #324 - Posted by: Anne at October 21, 2010 7:27 AM

M/32/5'9"/155

29:03

Abmat situps. Feeling sick, did much better previously.

Comment #325 - Posted by: Antun Karlovac at October 25, 2010 10:26 AM

M/30/5'9"/161

41:00 (pr)

Comment #326 - Posted by: ceaver at October 25, 2010 8:32 PM

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

Comment #327 - Posted by: Matt Laney at October 28, 2010 6:30 AM

24:25

Comment #328 - Posted by: TROY at October 31, 2010 2:06 PM

3x
400m
25 be
25 su

10:59

done 15 mns after 9/30s WOD

Comment #329 - Posted by: bookworm at November 2, 2010 6:34 PM

28:59 (GHD sit-ups).

Comment #330 - Posted by: hillmanb at November 4, 2010 11:22 AM

18:40 Rx

Comment #331 - Posted by: MNinKC at November 14, 2010 6:05 AM

3rnds:

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

24 mins

Comment #332 - Posted by: pete99 at November 26, 2010 3:15 PM

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

Comment #333 - Posted by: Ryan 6'/185/33 at January 20, 2011 4:21 PM

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

Comment #334 - Posted by: Chaps at January 28, 2011 6:52 AM

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

Comment #335 - Posted by: MoGreene at April 22, 2011 6:02 AM

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

20:51

Comment #336 - Posted by: Manchild at March 11, 2012 12:32 PM

19:58

Comment #337 - Posted by: dcyn at July 9, 2012 7:44 PM

24:58

Comment #338 - Posted by: William M. at February 14, 2014 8:09 AM
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