March 12, 2011

Saturday 110312

For time:
Run 1 mile
100 Sit-ups
100 Back extensions
Run 1 mile

Mix and match back extensions and sit-ups as needed.

Post time to comments.

Compare to 051206.

SrinivasanOtterburnRangeUK_th.jpg

Enlarge image

Srinivasan Otterburn.


"Inside a Strongman Seminar: Keg Lifting" with Rob Orlando, CrossFit Journal preview video [wmv] [mov]


Arnold at the Arnold Sports Festival by Rogue Fitness - video [wmv] [mov]


"A politician thinks of the next election - a statesman of the next generation"
- James Freeman Clarke

Posted by lauren at March 12, 2011 5:00 PM
Comments

Geez they haven't called for this one in 5 years!

Comment #1 - Posted by: al deezy at March 11, 2011 5:08 PM

Good times, good times!!!

Comment #2 - Posted by: Hatch at March 11, 2011 5:12 PM

Holy shinola that's a great picture!

Comment #3 - Posted by: Ryan at March 11, 2011 5:13 PM

Anyone have a good time to shoot for? Usually a big motivator checking out the pro's times. thx.

Comment #4 - Posted by: Joey at March 11, 2011 5:20 PM

That dosen't look like its going to end well.

Comment #5 - Posted by: Jeremiah at March 11, 2011 5:29 PM

couple big names last time were around 20 min.

Comment #6 - Posted by: michaelc at March 11, 2011 5:44 PM

good god... I was watching this video and all i'm thinking is. WOW I really just want to watch them workout... I don't really care what arnold is saying! LOLOL

Comment #7 - Posted by: Jason at March 11, 2011 5:56 PM

#7 Jason,
I was just saying the same thing while watching the video.....haha
I would love to get my hands on those 100# medballs!

Comment #8 - Posted by: Cesar Bravo at March 11, 2011 6:02 PM

"come on, the guy was in commando. that's bad ass."

well played, rob o. well played.

Comment #9 - Posted by: thesomnambulant at March 11, 2011 6:03 PM

Orlando: You're badass, don't give Arnold so much credit.

Comment #10 - Posted by: Darcy at March 11, 2011 6:06 PM

Wow, The Arnold was impressed with the competitors....is that credibility or what!!!

Comment #11 - Posted by: Steve Muggridge at March 11, 2011 6:39 PM

If you need to map a mile route, try this website.
http://www.usatf.org/routes/map/

It's through USA Track & Field. You can save your routes. Handy.
Can view in a "map" or as a GoogleEarth-type picture.

Comment #12 - Posted by: Heather Szabo at March 11, 2011 6:44 PM

Arnold in awe... CLASSIC! Thanks for posting that.

Comment #13 - Posted by: Barberic at March 11, 2011 6:48 PM

Arnold is the main reason I ever got into fitness years and years ago. If it wasn't for him, I wouldn't have found CrossFit when I did and I wouldn't own my own box now. Granted, bodybuilding is much different than CF, but everyone has to start somewhere. Great job on the wod everyone.

Comment #14 - Posted by: Great Lakes CF at March 11, 2011 7:00 PM

a vintage wod. the best and original. awesome!!

Comment #15 - Posted by: toddy at March 11, 2011 7:07 PM

great pic

Comment #16 - Posted by: john at March 11, 2011 7:10 PM

For some reason I feel the need to share this. This afternoon I took advantage of an opportunity to come home a bit early and hang out with my family. I also used this opportunity to work on cleans and snatches. I am recovering from a groin pull and am using my non-WOD days for technique practice in O- lifting.

So I am in the garage with our two daughters (6 and 4 respectively) working on my lifts. As I am in the catch of the snatch I hear our daughters yelling at me to stand. If CrossFit has done anything, it has made our daughters aware of proper movement, positive cues and comfortable with O-lifting. I could not be more proud of these ladies. Please bare in mind this is n


Thanks for reading an allowing me to share.

Comment #17 - Posted by: Hatch at March 11, 2011 7:31 PM

Arnold! Sick medball wod! RobO is my hero.

Comment #18 - Posted by: Kris S at March 11, 2011 7:33 PM

Badass picture.

Comment #19 - Posted by: SAT at March 11, 2011 8:10 PM

All that dude in the picture needs is a cape! And if he isn't Superman, the landing looks like, well all I can say is "ouch"! Tough as nails, great picture!

Comment #20 - Posted by: Mark F at March 11, 2011 8:16 PM

Does Dave Lipson say "The Terminator"??

Comment #21 - Posted by: JohnB in Korea. at March 11, 2011 8:20 PM

Crossfit Sri Ram Ashram, India
Everyone did ab mat sit ups and supermans. Some ran an extra 100m due to logistics.

Narayan (14yrs) 17:25
Shubham (14yrs) 16:54
Bachendra - 22:30
Arvind - 19:20
Krishna (14yrs) 16:21
Gautam - 18:13
Ravi - 19:58
Karan - (14yrs) 8:00 (half the WOD)

Comment #22 - Posted by: rashmi at March 11, 2011 9:49 PM

Great times from Sri Ram Ashram, thanks for posting, cool to see for sure.

Comment #23 - Posted by: jesse at March 11, 2011 10:40 PM

1 Mile - 6:42
BE 40, SU 60, BE 35, SU 25, BE 25, SU 15
1 Mile - 7:19
Total - 19:59 PR ...Back extensions kicked me in the tail.

Comment #24 - Posted by: Larry S 6'3/195/35 at March 11, 2011 10:58 PM

1mile
100 situps
100 back xtnsion
1mile (19:43.6)

Comment #25 - Posted by: adrian lua at March 12, 2011 12:44 AM

M/32/6'0"/211

1 Mile - 6:18
GHD SU 50, GHD BE 50, SU 50, Incline BE 50
1 Mile - 6:50
Total - 25:57

Comment #26 - Posted by: Aaron D. Selph at March 12, 2011 1:36 AM

20:03

Treadmill and GHD Situps

Comment #27 - Posted by: travis reese m/24/175/68 at March 12, 2011 2:24 AM

m/45/185

22:30

Comment #28 - Posted by: cosmo at March 12, 2011 4:48 AM

19:59 rx'd

Comment #29 - Posted by: BH2 m31/180 at March 12, 2011 5:07 AM

18 minutes with good mornings

Comment #30 - Posted by: Shane G 6'3"/220/27 at March 12, 2011 5:07 AM

26:08 with unanchored SU's and stability ball superman's. In a motel with no GHD machine.

Comment #31 - Posted by: SB at March 12, 2011 5:15 AM

45/172

Mat sit-ups and supermans

26:11

Comment #32 - Posted by: Rick Cantu at March 12, 2011 6:19 AM

Hey guys, I am looking at buying a good weight vest. I know that there are several options to choose from. What are some your comments and recommendations? Thanks.

-Jason

Comment #33 - Posted by: Jason at March 12, 2011 6:20 AM

Am I the only one who thought "FALCONNNN KIIIICK!" when seeing this picture?

Comment #34 - Posted by: Matt at March 12, 2011 6:22 AM

The first thought that popped into my head when I saw this picture was of Jimmy "Superfly" Snuka flying off the top rope. Awesome pic!

Comment #35 - Posted by: Shane at March 12, 2011 6:41 AM

25:39 Rx'd

Comment #36 - Posted by: NAMWIZ at March 12, 2011 6:47 AM

treadmill and ab mat, should have ran faster, but crap

24:00 even

Comment #37 - Posted by: Gill at March 12, 2011 6:50 AM

27/m/5'11"/214
29:26 w/GHD situps

Comment #38 - Posted by: Nickosaurus at March 12, 2011 6:57 AM

@33 I like my Hypervest. It only goes to 20lbs but the fit is great making it easy to were in any WOD.

Comment #39 - Posted by: Thaddeus at March 12, 2011 7:02 AM

1 mile - 7:00
100 GHD situps - 6:40
100 Back extensions - 3:20
Puke - 1:00
1 mile - 7:00

Comment #40 - Posted by: Steve Muggridge at March 12, 2011 7:06 AM

F/36/5.0

25:27

c'mon ladies post ur times!

Comment #41 - Posted by: Lisa at March 12, 2011 7:13 AM

I did the 1 mile run, in the beginning and in the end, with 20 kg sandbag on my shoulders.

23:33 sec

Not to bad time considering a little too much wine the night before ;)

Comment #42 - Posted by: Kenneth Sorum at March 12, 2011 7:19 AM

19:47 as rx'd
Another great WOD.

m/37/6'1"/205

Comment #43 - Posted by: Rough Robbie at March 12, 2011 7:19 AM

19:37
Runs 6:59/7:55
4:42 for BE(50/50) Abmat Situps anchored (75/25)
Hips and back felt really wierd for the firt half of the last mile (laast mile out in 4:20, back in 3:35)
Last time 25:32

Got my innov8's the other day and tried running in them last night. I realized that I wasn't posing as much as I thought. So I worked on Pose running last night and I couldn't do more than a 1/4 mile without my quads and calves hurting. Does that sound normal for initially learning the pose style?

Comment #44 - Posted by: Jim D. 50/M/165/5'11" at March 12, 2011 7:29 AM

F/18/5'2"/117

25:30

Satisfyingggg

Comment #45 - Posted by: Li at March 12, 2011 7:34 AM

For time:

Run 1.69 km
100 Sit-ups
100 Back extensions
Run 1.69 km

Instead of 1 mile, I ran a local hill circuit in the forest.

27:35

Comment #46 - Posted by: Wayne - m/47/5'9"/185lb at March 12, 2011 7:39 AM

as rxd
anchored abmat situps
@FP
26.00

Comment #47 - Posted by: Jonblaze at March 12, 2011 7:46 AM

19:34
M/41/195

Comment #48 - Posted by: Brian at March 12, 2011 7:48 AM

19:55 great WOD right before my leave to go home from Iraq.

Comment #49 - Posted by: BEN at March 12, 2011 7:48 AM

"Commando"? C'mon Rob! I know the strongman in you likes the opening scene where he's chopping wood and carrying the log, but Arnold's tour de force performance is OBVIOUSLY "Predator"!

Great performance in the vid! Good luck in the open.

WOD time following later today.

Comment #50 - Posted by: Pat Overton at March 12, 2011 7:55 AM

OTTERBURN!!!!! Oh my god, that was the "playground" for royal marines reservists, the weather is so extremely unpredictable that it makes for some harsh training conditions. Fun times though!

Comment #51 - Posted by: leon r at March 12, 2011 7:58 AM

@38 Thaddeus

Thanks for the response. I will definitely give it a look-see.

@42 Jim D.

Yes, that is typical. The Inov8's push you to do a full foot landing. You should almost hear a slapping sound when you run. Heel strikes are painful in my F-Lite 230's. I can do about 4 miles in mine before I am destroyed. The next couple of days are full of calf and quad soreness. I am not the best POSE runner though. At times I find my self in a hunched over position. It cramps my breathing and my quads burn. Just continue doing small short runs in them and you will work up to longer distances.

WOD results:

I subbed a 1.5 Pood KB Swing. I do not have a GHD at home yet. :(

1 Mile Run 7:31
100 Ab-mat Sit-ups
100 1.5 Pood KB Swing
1 Mile Run 9:01

28:52

-Jason

Comment #52 - Posted by: Jaso at March 12, 2011 8:04 AM

In a 1 arm splint which immobilizes me at the elbow and does not allow swinging.

Time: 20:05

Comment #53 - Posted by: Steven Platek at March 12, 2011 8:08 AM

sub supermans
unanchored abmat situps

Roads are ice and snow free!!!

Time: 22:21

Comment #54 - Posted by: JohanS m/42/177cm/87kg at March 12, 2011 8:08 AM

F/27

1 mile run, treadmill
100 sit-ups
80 inverted hip extentions on box
20 back extentions
1 mile run, treadmill
22:27

Comment #55 - Posted by: Frida at March 12, 2011 8:16 AM

1/2 miles 50 situps 25 pushups- 18:12

Comment #56 - Posted by: Lace at March 12, 2011 8:16 AM

F/26/145
sub 2000m row for run
24:27

Comment #57 - Posted by: Rachel at March 12, 2011 8:49 AM

23:34 rx'd at home up hill

Comment #58 - Posted by: Ted - Ocala, Fl (35/6'1"/190) at March 12, 2011 8:57 AM

M37/165:
WOD 27:17 total
BE's were a killer and slowed my last mile down.
Added 4 rounds of;
10 x 75 lbs push press
10 x 24" box jump
10 x pull ups
(not timed..just wanted to puke)

Comment #59 - Posted by: Russ S at March 12, 2011 8:59 AM

as rx'd.

mile - 6:10
situps - 3:10
back ext. - 5:30
mile - 7:03

21:53

Back extensions killed time. Had to hang off of the bleacher walls and tuck my heels under bleachers. I got full range of motion, but it killed. Will try to do back extensions a lot faster next time lol. Happy with my mile times for the most part though.

Comment #60 - Posted by: Kevin A. at March 12, 2011 9:04 AM

great quote from Rob Orlando-thank you for the continued Arnold Classic videos.

Our affiliate did a 400m run/squat/push up WOD..kind of like Chief style.

Felt good to hit some runs with my recovering glute strain.

Comment #61 - Posted by: Kim Malz~Fit Mom in CT (F40/130/5'2") at March 12, 2011 9:08 AM

21:04 with sit-ups unanchored and good mornings

Comment #62 - Posted by: Jones at March 12, 2011 9:15 AM

21:49 (anchored abmat sit-ups and supermans)
Run 1 mile: 7:29
100 anchored abmat sit-ups and 100 supermans: 5:20
Run 1 mile: 9:00

Comment #63 - Posted by: gb 43/m/71"/185# at March 12, 2011 9:46 AM

19:24

Comment #64 - Posted by: ds at March 12, 2011 9:57 AM

19:24

Comment #65 - Posted by: ds at March 12, 2011 9:57 AM

F/41/5'4"/118
21:34
-mile exactly, lap around neighborhood, mapped with USATF website.
-went just under 7:30 for both miles.
-did back extensions on fitball

Comment #66 - Posted by: Heather Szabo at March 12, 2011 9:57 AM

Scaled up to GHD sit-ups: 25.18

"Milk is for babies. When you grow up, you have to drink beer." ~ Arnold

Comment #67 - Posted by: Espinosa m/26/5'11"/165 at March 12, 2011 10:01 AM

Run 1 mile
100 Sit-ups
100 45 RC Back extensions
Run 1 mile

23:35

Comment #68 - Posted by: Bells 38/190 at March 12, 2011 10:09 AM

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

As rx’d: 28:26
Foam roll after

Comment #69 - Posted by: Sesoku at March 12, 2011 10:14 AM

M/56/5'9"/148

26:14

1 mile on treadmill with 1.0 incline
100 GHD back extensions
100 anchored sit ups, knees bent
1 mile on treadmill (low back pain caused me to walk 100 yards twice during run)

Comment #70 - Posted by: CBland at March 12, 2011 10:18 AM

OL Class:
CJx3:95-115-135-155-175-185
Clean Pullx3:235-255-255
Jerkx5:135-155-175
Jerkx3:185-205

WOD:

23:28 rx'd with GHD's
(7:25,7:56,8:06)
(run 800m out and back to right)

legs feel like jello.

mwod

later,
b

Comment #71 - Posted by: brian p m/34/5'8"/169 at March 12, 2011 10:20 AM

43/m/176cm/73kg

As rx'd

23:04

50 back extensions, 60 sit-ups, 30 back extensions, 40 sit-ups, 20 back extensions

Comment #72 - Posted by: Memuc at March 12, 2011 10:25 AM

24:42

Comment #73 - Posted by: coyo at March 12, 2011 10:32 AM

M/20/6'0/150

12th day of crossfit

WOD:
22:52

Feel like death. WIN

Comment #74 - Posted by: trey at March 12, 2011 10:34 AM

M/56/5'9"/148

26:14

Comment #75 - Posted by: CBland at March 12, 2011 10:49 AM

7:51 1st mile
under 10 mins for abs/back (20 and 20 x5), completed slowly only to get a good concentrated burn not just running through it
8:15 2nd mile

Comment #76 - Posted by: USMCpaddles at March 12, 2011 10:55 AM

16:08

Comment #77 - Posted by: taylor bowen at March 12, 2011 10:59 AM

M/26/198/70''

Prob not the best time to be on vacation seeing that sectionals in just a few days away. This was my first wod in 5 days and it felt super. Diet. Was about 50\50 of absolutely horrible and perfect paleo...oh well


Didn't have a mile marker. The property is so new that its not on google maps yet. I ran out at a decent pace for 3:30 and made that my 800m mark. 

22:39 total with 200 supermans in place of the 100 back extensions. First mile was 6:20ish and second mile was 7:13ish

Comment #78 - Posted by: Pappagino22 at March 12, 2011 11:02 AM

Didn't have a mile marker. The property is so new that its not on google maps yet. I ran out at a decent pace for 3:30 and made that my 800m mark. 

22:39 total with 200 supermans in place of the 100 back extensions. First mile was 6:20ish and second mile was 7:13ish

Comment #79 - Posted by: Pappagino22 at March 12, 2011 11:03 AM

2011-03-12: 26:36. Sub GHSU. 10/10@10:32. 2nd WOD. On vacation past week.

Comment #80 - Posted by: gs at March 12, 2011 11:12 AM

27/m/5'11"/180
As rx'd sit-ups then back extensions
24:04

Slow runs.

Comment #81 - Posted by: justaman - liberty, sc at March 12, 2011 11:17 AM

Loved that wod!!!!!!! 23:00

Comment #82 - Posted by: Michelle interiano at March 12, 2011 11:20 AM

Treadmilll 1 mile run
back ext 50-25-25
ab mat 50-25-25
Treadmill 1 mile run

24:38

Laura f/48/5'7/150

Comment #83 - Posted by: power-girl at March 12, 2011 11:24 AM

M/25/6th/181

20:50 with incline sit ups.

First mile was sub 6:00 and then my sit-ups/back extensions went until about 14:30.

I am amazed at how fast crossfit has made my running but I really suck at sit ups.

Comment #84 - Posted by: JakeA at March 12, 2011 11:26 AM

1st mile 9:14
100 sit-ups and 80 back extensions in 19:14
2nd mile 14:57 (had to walk most of it due to tight erector muscles)
Did last 20 back extensions after the "run"
Total time 46:15
Old but slow

Comment #85 - Posted by: John M/52/5'10"/169 at March 12, 2011 11:35 AM

@34 Ha ha ha. Glad to know I'm not the only super smash fan who crossfits. I figure he's either gonna Falcon Kick or do the Knee of Death!

A lot of people seem to be knocking Arnold in the video. Even though he really is the face of modern bodybuilding I think a lot of people don't realize that he was one of the last functional bodybuilders. Sure he did curls and calf raises, but by his movies and from some of his numbers in the early years it was clear he was a believer in functional movements which contributed in my opinion to the way he looked (form follows function). I love Arnold, he has inspired so many people and I don't think he should be written off so easily. The fact that he was amazed at what the athletes were doing reaffirms for me that what we do here isn't a waste of time. Arnold was not a weak man.

Also, loved the Orlando Cam! GoPro's are awesome.
On another note anyone else thinking of hitting up GHD's in this WOD?

Comment #86 - Posted by: Jordan D. at March 12, 2011 11:37 AM

Carole
F/52/5'6"/133

21:40

Kevin
M/52/5'11"/172

21:28

Carole did her back extensions on a different machine than I did. Hers was probably slightly harder to transition on, so, let's call it a tie.

Laura- nice job!

Comment #87 - Posted by: Kevin C. (M/52/5'11"/172) at March 12, 2011 11:43 AM

1/2 mile
25 situp
25 ghd extensions
50 bicycle
25 ghd extensions
25 marine situps
25 ghd extensions
25 hanging leg raises
25 ghd extensions
1 mile

30:09
m/19/5'7/138

Comment #88 - Posted by: Grey at March 12, 2011 11:44 AM

as rx'd
21:26

Comment #89 - Posted by: brittk at March 12, 2011 11:56 AM

Jason #50. Thanls for the feedback. That is exactly what I was experiencing. I'm going to do a lot of short runs to get used to the shoes and the style. I'll just keep running in my Sambas until I figure the Innov8s and pose out.

Comment #90 - Posted by: Jim D. 50/M/165/5'11" at March 12, 2011 12:04 PM

22:35 RX. I went into Beast Mode.

Comment #91 - Posted by: TheCrossfiter at March 12, 2011 12:04 PM

.7 mile
60 SU
60 Good mornings with bar
Knee killing me did not do 2nd run

19:23

M/38/6'3"/242

Comment #92 - Posted by: fitefire12 at March 12, 2011 12:13 PM

No excuses... had problems with the back extensions:

22:32

First mile 7:48
Second mile 9:12

Comment #93 - Posted by: Raven at March 12, 2011 12:26 PM

23:02

M/24/5'5/130

Waay too slow on the first Mile, BE were harder than I thought.

Comment #94 - Posted by: Bob at March 12, 2011 12:27 PM

28:50

GHD situps and didn't really push the runs

Comment #95 - Posted by: dingrr 52/m/166 at March 12, 2011 12:33 PM

20:16 anchored sit-ups and ran on treadmill

Comment #96 - Posted by: Tyler Scott at March 12, 2011 12:35 PM

31 minutes
1 mile
100 subbed goodmornings with 10 lbs
100 sit-ups
1 mile

f/37/5'3" 118lbs cf dob 2-21-11

Comment #97 - Posted by: Hinezzy at March 12, 2011 12:37 PM

M/39/6'1"/180

25:30 as RX'd

took my hammies forever to loosen up after the back extensions on the second run! Lost some time there. Situps and back extensions unbroken, slow pace but unbroken!

Comment #98 - Posted by: chad81 at March 12, 2011 12:41 PM

My first crossfit workout in a few years, I forgot how brutal they can be. lol 30:39 on treadmill

Comment #99 - Posted by: BOB at March 12, 2011 12:41 PM

Ended up doing the 100 sit ups, 100 back extensions first in the globo gym at 7:50.

It was such a gorgeous day outside I couldnt run on the treadmill inside. So I ran at the local canal in the 71 degree blue sky. Did first mile in 7:29, took a 5 minute rest then ran the other in 8:33. Not Rx'd but overall really enjoyed the workout.

Comment #100 - Posted by: Kush-fit at March 12, 2011 12:43 PM

ghd situps

20x5

24.23

Comment #101 - Posted by: controlfreak at March 12, 2011 12:48 PM

sub goodmornings for back extension rest as rxed

19:49

first mile around 7:00
situps good mornings around 5:30
last mile around 7:15

Comment #102 - Posted by: Kevin McClellan 49/195 at March 12, 2011 12:56 PM

18:37 w/ unachored Abmat situps, and Abmat back ext.
6:23 and 6:22 miles

Comment #103 - Posted by: Jette 41/M/5'11"/175 at March 12, 2011 12:57 PM

Run 1 mile
50 sit-ups
50 back extensions
Run 1 mile

18:47

Comment #104 - Posted by: Rggr at March 12, 2011 12:58 PM

Scaled:

Run 3/4, 50 situps, 50 goodmornings, run 3/4 mile

16.02

Comment #105 - Posted by: Pete M/40/74/190 at March 12, 2011 12:58 PM

17.06 rxd

Britannia Crossfit Portsmouth, go UK!!

Comment #106 - Posted by: Ross Chapman at March 12, 2011 1:00 PM

Run 1 mile
50 sit-ups
50 back extensions
Run 1 mile

18:54

Comment #107 - Posted by: Ryan C at March 12, 2011 1:09 PM

26:36 with abmat sit ups
6:48 and 7:10 miles, rounds of ten and ten

Comment #108 - Posted by: TRN III at March 12, 2011 1:18 PM

100 back extensions + 1 mile run = sucks

Comment #109 - Posted by: tcoss at March 12, 2011 1:24 PM

As rx'd 23.37.

Comment #110 - Posted by: devo 38/m/6'2/213 at March 12, 2011 1:29 PM

As Rx'd
20:56

Comment #111 - Posted by: bento jordan at March 12, 2011 1:30 PM

M/43/5'11"/190

1 mile run
100 back extensions
100 unanchored situps (soles of feet together and hands touch overhead and then touch feet)
1 mile run

24:42

Comment #112 - Posted by: nutfam at March 12, 2011 1:32 PM

as Rx
25:35
Effn cold and windy for this running crap here in MN!

Comment #113 - Posted by: Spelhaug52 at March 12, 2011 1:39 PM

age 21 bw 170

23:04 as rx'd

glad to be back to the main site!

Comment #114 - Posted by: Chris S at March 12, 2011 1:39 PM

21 min 30 sec as rxd w/ ab mat for situps. ran outside

Comment #115 - Posted by: Rudy Wilde at March 12, 2011 1:46 PM

18:15 as rx'd.
I've been gradually breaking in my five fingers and today was the first time I ran fast in them. Did both miles at 6:15 pace. I'm happy. :)

Comment #116 - Posted by: Matt (32/m/6'3"/215) at March 12, 2011 1:52 PM

as rx'd, 25 even. that 2nd mile sucked.

Comment #117 - Posted by: shaw at March 12, 2011 2:01 PM

29:54
1 mile
100 sit-ups
100 back ext.
1 mile

First time posting I can see I'm the slow poke lol

Comment #118 - Posted by: Japaneseink at March 12, 2011 2:09 PM

As rx'd, with back extensions on the GHD:

26:59

Don't know how accurate my mile measurements were. Should have tried to finish the back extensions before the situps - lower back was burning through the whole second run.

Comment #119 - Posted by: rb (m/33/5'8"/155) at March 12, 2011 2:15 PM

35 yom 215 bwt

half cycle
800m run
50 sit ups
50 back exts
800m run

time 12:48

Comment #120 - Posted by: brian t at March 12, 2011 2:19 PM

Rx'd

17:08

Comment #121 - Posted by: Christian Bull at March 12, 2011 2:24 PM

22:35 Subbed mile runs for mile rows tried to do the first mile at level 3 but was starting to burn out switched 25% through to level 5.

Comment #122 - Posted by: DavisBenDavis at March 12, 2011 2:34 PM

34/m/175

Did cfwu x1 1/2 workout 13:32

Comment #123 - Posted by: Karim Saoud at March 12, 2011 2:48 PM

24:28 subbed 2K rows for runs. I could run faster than I row but running hurts the knees.

Comment #124 - Posted by: Craig Fletcher M/39/6'4"/215 at March 12, 2011 2:49 PM

27 minutes

Had to stop at 60 back extensions and 80 situps because of lactic acid

Comment #125 - Posted by: sindre at March 12, 2011 3:00 PM

25:52 did good mornings w/25# plate
My legs didn't wanna move after the good mornings

Comment #126 - Posted by: Joe at March 12, 2011 3:01 PM

25:22

Comment #127 - Posted by: chavez at March 12, 2011 3:01 PM

25:52 did good mornings w/25# plate
My legs didn't wanna move after the good mornings

Comment #128 - Posted by: joe at March 12, 2011 3:03 PM

39M/5'10"/170#

W/U: dynamic lower body mobility exercises.

As Rx: 19:26

C/D: PNF of hamstrings.

Runs on outside road course (43F, 35F wind chill, 73% humidity, wearing VFF). Left calf is still tight/sore from the 100m sprints on Tuesday. Everything else felt good on this one.

Comment #129 - Posted by: rjf (Since 07-20-07. WOD no. 999) at March 12, 2011 3:04 PM

20:53

That one was great. I can't wait for what tomorrow brings...

Comment #130 - Posted by: BurpeeMachine at March 12, 2011 3:07 PM

19:34

Comment #131 - Posted by: Kris S at March 12, 2011 3:09 PM

26:34
Tried to run, but my calf kept cramping, so I rowed. Lost some time switching between the two.

Comment #132 - Posted by: Linwood Wright at March 12, 2011 3:09 PM

Alan M/45/180# Rx'd 24:50

Kaid M/13/90# Rx'd 24:18

Beat me by 32 secs. and he stopped to pee.

Comment #133 - Posted by: Alan at March 12, 2011 3:11 PM

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Do you have a passion for CrossFit? Email us a quick bio and resume for consideration for internship.
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Comment #134 - Posted by: CrossFit Julia- Louisville,CO at March 12, 2011 3:11 PM

M/23/180

Rx'd with GHD situps:

28:20

WARNING! To those attempting this workout with GHD subs, if you have not done GHD's in a while do not do it. On the final mile run when I was ~60m from the finish my quads completely locked up on me and I couldn't even walk. I lay down for about 2 minutes and lightly stretched them and then slowly walked to the finish for my time. Because my back was screaming the whole final mile run I overcompensated with my legs, and with the GHD combination my quads were completely done. First mile was done in 6:24. Final mile started after 17 min mark. Was set to come in around 25-26 minutes till I completely locked up at the end. I have never had that happen before. Gonna take a few days for total recovery since the open is right around the corner.

Comment #135 - Posted by: Jordan D. at March 12, 2011 3:21 PM

Please post my comment as it includes a warning for those considering doing GHD subs.

Comment #136 - Posted by: Jordan D. at March 12, 2011 3:23 PM

1 mile
100 sits
50 backs
20 min
Started the second run but had to stop. Lower back wasn't allowing it.

Comment #137 - Posted by: Sean Lacy at March 12, 2011 3:25 PM

M/22/170/5"9"

29:10

1st mile 7:24
SU 40-30-20-10 (15 sec breaks)
BE 20-20-10-15-15-10-10 (15 sec breaks)
2nd Mile 8:30

Had a little distance to cover between each exercise and for my first time doing that many back extensions at that speed my back was real tight that second mile

Good stuff though I love/hate it

Comment #138 - Posted by: Ben at March 12, 2011 3:34 PM

22:57. No GHD machine so lay prone and did back extensions. Should have done good mornings instead. Felt sluggish on the running.

Comment #139 - Posted by: Jim 40/5'11"/170 at March 12, 2011 3:35 PM

26/5'7"/127

With GHD Situps

Time: 29:23

I'm so SLOW at ghd situps...ugh

Comment #140 - Posted by: Amanda S. at March 12, 2011 3:40 PM

Hatch. You need to teach your daughters to enjoy their young life and spend their youth correcting Daddy's poor form. They will never ever get this time back, neither will you. Include them in something.

Comment #141 - Posted by: Dave at March 12, 2011 3:44 PM

*not (spend their life.....)

Comment #142 - Posted by: Dave at March 12, 2011 3:49 PM

On a track 200M track, anchored sit ups (no ab mat), back extensions on globo-gym-thing-a-ma-jig:

1 mile run
100 sit-ups (I think I actually did 110 or 120)
100 back extensions (I think I actually did 110)
1 mile run

20:35
Both miles were sub 6:45
I absolutely loved this WOD!!

Also, yesterday I did 13 burpees for day 13, and today I did 14 burpees for day 14 of my 100 day burpee challenge.

Comment #143 - Posted by: Sarah (f/22/121/5'4") at March 12, 2011 3:54 PM

First main site WOD
Tradmill set at 1.5 incline
Sit ups unanchored, with bottoms of feet touching

As rx 22:32

Back and hips felt funky on last run

Comment #144 - Posted by: Issac S at March 12, 2011 3:57 PM

21:11 only did 1/2 mile on the last run. don't do 100 consecutive back extensions.

Comment #145 - Posted by: B-Mo, M/33/6'/192 at March 12, 2011 4:29 PM

m/21/167/6'0

I ran about 1.2 miles, then 5 by 20 of Good Mornings with a 45 pound bar and "The Perfect Sit-Up" sit-ups, then another 1.2 miles

Time = 25:00

Comment #146 - Posted by: Brent at March 12, 2011 4:32 PM

18:11
as rx'd
miles: round 1 at 10/round 2 at 10 and 12 the last 100m
unanchored sit-ups: 0-50-100
HBEx:0-35-65-100

Comment #147 - Posted by: Magnus 25/5'8"/160-165 at March 12, 2011 4:40 PM

3 minutes speed bag and 3 minutes heavy bag
100 Unanchored AbMat sit-ups
100 Kettlebell swings 20 kilos
3 minutes speed bag and 3 minutes heavy bag
Never started timer, thought I did, but no
53/m/6’/215

Comment #148 - Posted by: Pete In Sun City at March 12, 2011 4:48 PM

m/31/5'11"/182

1 mile - 5:44
Situps - 40/40/20
Good mornings w/ bar - 40/40/20
1 mile - 6:04

Total : 17:09

Mapped the run w/ runningmap.com

Comment #149 - Posted by: m t cowboyd at March 12, 2011 4:49 PM

As rx'd.

Me: 21:40 (1st mile 7:00, 5 sets of 20 each, 2nd mile 7:10)
My lovely wife: 22:20 (1st mile 7:28, 5 sets of 20 each, 2nd mile 7:28)

Comment #150 - Posted by: GleichSTL m/33/177/5'10" at March 12, 2011 4:51 PM

As Rx'd 26:58

Comment #151 - Posted by: mlt at March 12, 2011 5:00 PM

at home

26:14

Comment #152 - Posted by: ferb44 187# at March 12, 2011 5:03 PM

17:22 Rx'ed. M1 6:00 M2 5:42

Comment #153 - Posted by: Casey P M/43/5'10/173 at March 12, 2011 5:13 PM

17:22 Rx'ed. M1 6:00 M2 5:42

Comment #154 - Posted by: Casey P M/43/5'10/173 at March 12, 2011 5:13 PM

23.07 with 45# good morning sub

21/m/5'11"/173

Comment #155 - Posted by: Logan S at March 12, 2011 5:19 PM

17:22 Rx'ed. M1 6:00 M2 5:42

Comment #156 - Posted by: Casey P M/43/5'10/173 at March 12, 2011 5:19 PM

First WOD!

1 mile - 6:54
60/40 Extensions - 3:20
60/40 Sit ups - 2:35
1 mile - 8:05

Total: 20:54

Second mile was killer since I ran for distance yesterday.

Comment #157 - Posted by: Spencer W at March 12, 2011 5:32 PM

3 mile run
21:30
then
30 K's to E's
50 Back Extensions
25 Weighted Sits
25 PushUps

Comment #158 - Posted by: dyagg at March 12, 2011 6:08 PM

21:07 as Rx.

First mile was 6:47, last mile was around 7:35ish. Back extensions done superman style. Ran hard first mile, situps/back extensions pretty much unbroken, last mile I was tired and not as fast. Done at home running in our neighborhood.

Comment #159 - Posted by: Sheldon N (M/33/6'/184) at March 12, 2011 6:54 PM

24:35

Comment #160 - Posted by: Ross Hanson at March 12, 2011 7:53 PM

20:44, situps unanchored

m/39/5'11"/165
Retired Army First Sergeant
Clarksville, TN

Comment #161 - Posted by: mark nash at March 12, 2011 8:48 PM

24:57

Did it DSU...ran outside 35 degrees in shorts...ran twice around the block plus from payne to superior and back on 21st...then downstairs did 2 sets of 35 for each then one set of 30

Comment #162 - Posted by: Cleveland at March 12, 2011 10:43 PM

27:15
M/42/6'/223

Comment #163 - Posted by: Bill Wilhelms at March 12, 2011 11:11 PM

ran like an old man after the ghd set....24.38

Comment #164 - Posted by: jt at March 12, 2011 11:20 PM

cfwu(1 round only)

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

wo in Vibram 5 fingers

22'24"

Comment #165 - Posted by: Tim 34/5' 10/ 165 at March 12, 2011 11:54 PM

24:00 could have ran faster...next time

Comment #166 - Posted by: Gill M/35/195/68 at March 12, 2011 11:59 PM

m/42/5'6"/145

run on treadmill, anchores situps and supermans

20:42

Comment #167 - Posted by: duane at March 13, 2011 3:07 AM

As RX'd.
17:48

Comment #168 - Posted by: Edwards M/14/5'11/160 at March 13, 2011 5:11 AM

22:32 with GHD sit-ups. Partitioned them 20/20 x 5. I'm going to feel that tomorrow.

NEVER QUIT!!

Comment #169 - Posted by: Dan Blackmon (M/180/5'10"/37yo) at March 13, 2011 5:43 AM

22:15. Had to sub rowing for running. Damn Bally Total Fitness.

Comment #170 - Posted by: Erik 29/M/76.5"/200 at March 13, 2011 7:01 AM

28:23 Rx'd.

Sit-ups/extensions on GHD.


Nice long jump!

Comment #171 - Posted by: james.patrick [M/48/66"/135] at March 13, 2011 7:30 AM

19:37

subbed supermans for back extensions

Comment #172 - Posted by: Crix (m/40/6'/173) at March 13, 2011 8:19 AM

done one day late

M/30/174/5'10"

GHD situps and back extensions

25:05

Comment #173 - Posted by: Mark at March 13, 2011 8:21 AM

Subbed supermans on a stability ball, as I was out of town with no access to back ext. machine/ anchored situps and treadmill run- 29:10

Comment #174 - Posted by: thinlizzie at March 13, 2011 9:55 AM

Dave - I appreciate the advice.

Comment #175 - Posted by: Hatch at March 13, 2011 10:42 AM

Decline sit-ups. Runs on treadmill at 1.0 incline.
Started first run at 9.0 mph, ended at 9.5. Started 2nd run at 7.1, moved up, ended at 8.5
Broke up the middle: 50 back extensions, 30 d situps, 20 bes, 20 sus, 20 bes, 20 sups, 10 bes, 30 sus.
Approximately 22 or 23 minutes by wall clock without second-hand or minute lines, forgot watch.

Comment #176 - Posted by: Matt Johnson (m 6'3", 220, 31 yo) at March 13, 2011 11:11 AM

M/30/71"/198

21:43 as RX'd

Comment #177 - Posted by: adam at March 13, 2011 12:17 PM

Run .54 miles
100 Back Extensions
100 Sit ups
Run .54 miles

17:49

Comment #178 - Posted by: JakeMate (M,40,5'9",145#) at March 13, 2011 12:30 PM

1 mile run 9min
100 abmat situps unbroken
100 65# straight leg DL's
1 mile run...
27:23

Comment #179 - Posted by: JLG-49-170-5'10" at March 13, 2011 12:59 PM

22:30 rx'd

Comment #180 - Posted by: D. Swan at March 13, 2011 2:28 PM

41/m/185
as rx'd

100 GHD situps and 100 BE

24:53

Comment #181 - Posted by: JackM at March 13, 2011 3:07 PM

22;52
did not realize I could break up the be and su ouch cramping abs

Comment #182 - Posted by: Angelo at March 13, 2011 3:32 PM

1 mile run
100 GHD situps
100 GHD back extensions
1 mile run

23:21

Comment #183 - Posted by: Marco at March 13, 2011 4:00 PM

M/42/180

As rx'd:

22:12

40-30-30 for the sit-ups and extensions.

More better faster

Comment #184 - Posted by: Marty at March 13, 2011 4:23 PM

50%, 800m, 50 su, 50 be, 800m

9:49

Outstanding job Jim D, Kevin and Carole.

Comment #185 - Posted by: mas 54/M/155 at March 13, 2011 4:32 PM

WOD #54 -- Done and posted on 3/13. Did this after my first baseball practice for the upcoming season so no warmup. Very interested to see how this new regimen works out in regards to my season prep.

WOD time - 33:52

M/42/5'11"/259

Comment #186 - Posted by: Pat Overton at March 13, 2011 5:27 PM

22:18 Rxd
su/be in 2 rounds 50 reps each

Comment #187 - Posted by: Rodney at March 13, 2011 5:35 PM

Used a back extension machine with 90 lb weight.
All else completed as Rx'ed.

Total time = 24:38

Comment #188 - Posted by: fosterww98 at March 13, 2011 6:01 PM

28:09

Comment #189 - Posted by: myles456 at March 13, 2011 6:14 PM

m/36/165
leg injury, had to sub 2-1600 m rows for the mile runs:

20:48

Comment #190 - Posted by: J. Galt at March 13, 2011 6:17 PM

22:20, as rx'd
run trail to signpost/back
Swiss ball

Comment #191 - Posted by: ajax at March 13, 2011 6:31 PM

23:42

as rx'd

broken up into 4 sets of 25

first mile at 7:30
second mile at 8:04

i was able to control my breathing which helped me keep my pace for the the mile.

Comment #192 - Posted by: Dexter 18/6'0"/145 at March 13, 2011 7:15 PM

22:24
The penance continues...

Comment #193 - Posted by: John m/41/68"/165 at March 13, 2011 7:17 PM

30:07
as rx'd - that means GHDs

Comment #194 - Posted by: gerschey at March 13, 2011 9:00 PM

Team WOD at MSCF

Comment #195 - Posted by: B. Rhaly at March 13, 2011 9:03 PM

It's like Core-Murph

Gotta love it

Comment #196 - Posted by: Nick T at March 13, 2011 10:01 PM

19:34

Comment #197 - Posted by: JDisch at March 13, 2011 10:15 PM

29:12

f/115lbs/5'5/28
first mile 8 min
second mile 9 min
It took me a long time to do the sit ups, haven't done much abs since my daughter was born 8 months ago.

Comment #198 - Posted by: Kay at March 13, 2011 10:56 PM

28:40, ghds for both. Some ridiculous times on here...sub 20 is amazing.

Back crushed me on second mile and really slowed me down. Great wod.

M/27/5'10"/155

Comment #199 - Posted by: juan at March 14, 2011 12:31 AM

as RXd

19:43.6

Comment #200 - Posted by: AdrianLua at March 14, 2011 1:25 AM

21:24

Comment #201 - Posted by: Pacers at March 14, 2011 2:03 AM

M/25/5'6"/155

As RXD:

1 Mile-6:00
SU: 50, 30, 20
BE: 50, 30, 20
1 Mile-6:33
20:43

This was the first time I have done this WOD, and my lower back was hurting on the 2nd mile, but pushed it out. Great WOD overall. "Viva Crossfit"

Comment #202 - Posted by: Mal Martinez at March 14, 2011 4:28 AM

21 minutes dead. Treadmill running though and that's far easier than pounding concrete!

First comment on here also, pretty much because my times are rarely in the mix!

Comment #203 - Posted by: Geoff M/23/5'11"/175 at March 14, 2011 5:14 AM

33/m/5'10"/220

28:38 as rx'd

Comment #204 - Posted by: D Craig at March 14, 2011 5:17 AM

m/33/5'9"/180

as rx'd

27:25

Comment #205 - Posted by: lelliott at March 14, 2011 5:48 AM

31:26 as posted.

Comment #206 - Posted by: Stollie at March 14, 2011 5:56 AM

AS RX'D
23:32 TOUGHT FIRST MILE (I HATE TO WARMUP)
FUN WOD THANKS CROSSFIT! HOPE EVERYONE HAD FUN!

Comment #207 - Posted by: danlau at March 14, 2011 7:13 AM

Thought I had the WOD memorized and didn't check just before workout. Did Pushup instead of Back Extnesions

1 mile
100 pushups
100 sit ups
1 mile

I will get it right next time. 29:12

Comment #208 - Posted by: kevin s/ 74"/215/36yo/SJAFB at March 14, 2011 7:23 AM

M/ 37/ 133 lbs/ 5'-6"
As Rx: 23:00
I did the runs on a treadmill and had to go up and down a story to get to the situp and back extention area. The situps were easy.. they actually felt good after the first mile run, but the back extensions felt hard. I did them in: 15,15,10,10,10,10,10,10,10, with about 5 seconds between sets... then up the flight and a half back to the treadmill. I wanted 21:00 minutes but it was still a good workout.

Comment #209 - Posted by: Anton at March 14, 2011 8:36 AM

Rxd
25:38

Comment #210 - Posted by: mark kimrey at March 14, 2011 8:37 AM

runs on treadmill w/1% incl.
run 1mi -7:50
100 situps on bosu ball feet secured
100 back ext. on swiss ball feet secured ( mixed w/situps 50-25-25)
run 1mi - 8:08

Total time 22:23

Amazed that so many people can run sub 7 min miles... Don't think my legs can move that fast for that long.....

m/45/6'4/180

Comment #211 - Posted by: knodes at March 14, 2011 9:03 AM

28:40, ghds for both. Some ridiculous times on here...sub 20 is amazing.

Back crushed me on second mile and really slowed me down. Great wod.

M/27/5'10"/155

Comment #212 - Posted by: al at March 14, 2011 9:20 AM

16:48

Only did the first mile. Crushed for time.

Comment #213 - Posted by: Rusty M/30/184/5'11" at March 14, 2011 10:16 AM

26:04

Comment #214 - Posted by: DajM 33/M/5'7"/151 at March 14, 2011 10:23 AM

as rx'd

23:35

good sweaty workout. just what I needed.

Comment #215 - Posted by: Bells 38/190 at March 14, 2011 10:41 AM

5:45 rx'd

Comment #216 - Posted by: D. Swan at March 14, 2011 10:43 AM

M/65/184-For time:
Run 1 mile
100 Sit-ups
100 Back extensions
18:49- After a W/U of 1 hor karate (100 punches, kicks, etc, and kata, didn't have another mile run in me.

Comment #217 - Posted by: peejay2 at March 14, 2011 11:28 AM

Subbed good mornings, 20:48. Anchored sit-ups. The last 800m was pretty painful, but this felt good overall.

Did this at the park, hence the good morning sub, over a railing. Splits were:

Run 1 mile 7:45
Sit-ups 2:30
Good mornings 3:00
Run 1 mile 7:30

Comment #218 - Posted by: Mel/38m/5'10"/175 at March 14, 2011 12:23 PM

19:45 rx'd. MWOD after.

Comment #219 - Posted by: Kamper M/46/205/74" at March 14, 2011 12:29 PM

25:30

Comment #220 - Posted by: Katie C at March 14, 2011 12:42 PM

25:15... ran on treadmill at 7.0 for both miles... second miler was spicy with a tight back but felt good... great way to start the day!

- Shoutout to SpitFire CrossFit at Joint Base Balad, Iraq!

Comment #221 - Posted by: Don M at March 14, 2011 1:00 PM

M/23/70"/190#

335# DL 5x5

Test 1RM max...was 385# DL for a 20# PR

Today's WOD as Rx'd

31:53

Had to drop a deuce after the first mile that took up a good 3-5 minutes (counted towards my final time), and the outside of my left foot was still sensitive from the 8.2 mile run two weeks ago...hope R.I.C.E. helps it heal. Second mile was miserable!

Comment #222 - Posted by: Bill Gibson at March 14, 2011 2:25 PM

1st mile 8:55
Alt SU/BE by sets of 20
2nd mile 8:54
Total time 26:54 @ 8300' elevation
F/41/5'5"/119

Comment #223 - Posted by: Tine Neff at March 14, 2011 2:30 PM

sub'd good moring with 1 pood kb behind head.

22:47

Comment #224 - Posted by: Ryan at March 14, 2011 2:33 PM

29:20

9+ min mile 1
12+ min mile 2(back seizing up)

Comment #225 - Posted by: mtvet/45/6'/211 at March 14, 2011 2:44 PM

m/39/76/210

26:10 w/ 45# gmornings for BEs

Comment #226 - Posted by: Chas at March 14, 2011 2:45 PM

For time:

1 mile run
100 Sit-ups (50 GHD, 50 Anchored)
100 Back Extensions
1 mile run

22:50

Comment #227 - Posted by: Aaron at March 14, 2011 4:16 PM

M/34/5'4"/142lbs
As RX'd
20:21

Comment #228 - Posted by: Matthew Burritt at March 14, 2011 5:52 PM

M/32/5'11"/190#

Mile 1: 6:49
100 GHD sit-ups
100 Hip Extensions
Mile 2: 6:42

24:42

Warmed up by walking mile with measuring wheel. Ran barefoot. Had to deal with door locks, running through house and layers (cold). Legs were killing me on sit-ups. Good WOD.

Comment #229 - Posted by: Travis Janeway at March 14, 2011 5:59 PM

24:32

Comment #230 - Posted by: cort at March 14, 2011 6:00 PM

24:00

Comment #231 - Posted by: tlav30 at March 14, 2011 6:08 PM

M/34/142lbs/5'5"

21:52

Comment #232 - Posted by: Brandon Burritt at March 14, 2011 6:23 PM

For time:
Run 1 mile
100 Sit-ups
100 Push Ups
Run 1 mile

Notes: Subbed PU for back extensions. PU went very slowly. Ran with the new Vibram shoes. Lane 2.

31:40
Running Splits - 7:14 and 7:41

Comment #233 - Posted by: Joshua at March 14, 2011 8:36 PM

M/39/6'3"/208lbs

As Rx'd with 15lb vest for runs only

24:27

Comment #234 - Posted by: Andrew at March 14, 2011 9:18 PM

26:30

Comment #235 - Posted by: Ryan at March 15, 2011 1:05 AM

Finished this an hour ago and my lungs are still busting...18:56 slowed down on the 2nd mile

Comment #236 - Posted by: Michael munro at March 15, 2011 1:14 AM

Coffs coast cross fit
17.01 rx

Comment #237 - Posted by: Jack poultney at March 15, 2011 2:34 AM

22:41 w/ GHD S.U.'s

Comment #238 - Posted by: MarcusG 5'9" 165 at March 15, 2011 3:06 AM

as Rx'd 23:30 had to push hard and still not that fast on the runs: treadmill speed 14 first round and 13 second round

Comment #239 - Posted by: tum1 at March 15, 2011 4:58 AM

M/31/175

22:31

Comment #240 - Posted by: Mark at March 15, 2011 5:23 AM

19.33

Comment #241 - Posted by: Rosie in Atl at March 15, 2011 5:41 AM

M/34/205

RX

21.48

Comment #242 - Posted by: Staffan at March 15, 2011 5:56 AM

F/40/5'6"/140

un-anchored sit-ups

26:29

Comment #243 - Posted by: mom to five at March 15, 2011 6:07 AM

Ran extra 200 meters each mile:
Anchored sit ups with ab mats
Touched floor behind head and touched feet.

Paul: 19:12
Gunnar; 21:46
Jen: 24:00

Comment #244 - Posted by: jwills at March 15, 2011 6:38 AM

M/39/185/5-10

5x3 Bench Press
LTC and GC warm up at 135 and 185 ... then lifted 225-225-225-225-225 with
spots on reps 2 and 3 on each set. Good lifts.
CDR- 225-235-245-255-255

Then shamed by LT A into running farther than planned and the full distance
of the WOD, which was one lap around the block plus down to the car wash and
back, approx a mile... probably a little short but close, the run was on.

LTC took off to start the run, and CDR ran faster than he wanted to keep up
with the GC. At the end of the first mile LTC was ahead 150m in front of
CDR, with GC 50 m behind CDR. 6.46 at 74%.

Into the SU and supermen, out of there in 4.43 at 70%, abs cramping, then
CDR is off quickly to try and get a lead on LTC, whom, for those out you
who don't know was a member of a state championship 4x800 relay team, whom
you know will be coming, for if there ever was a chance to win a WOD, this
one was it, and CDR was not about to roll over easily, the LTC was going to
have to earn this.

CDR ran scared but the LTC didn't push it. In the last 1/4 mile the GC
passed LTC and the LTC let him go.

CDR final mile. 6.19 at 80%,
total time = 17.49. with AVG HR at 76%. Cal = 358.
The GC and LTC finished about 30s off CDR.
All in all a pretty tight grouping.

Lesson learned from GC after chasing LTC for about 1/2 a mile, "So next time
put the kettlebells, pull-ups, and situp crap first, that way we take the
starch out of LTC so we don't have to run this hard."

All in all, a good solid workout. Glad everyone could make it.

Way to go team, more to follow for today....

Comment #245 - Posted by: Matt A at March 15, 2011 7:57 AM

First WOD after several months layoff, and it showed.

As Rx'd
28:10

Comment #246 - Posted by: Matt I. M/29/5'11"/235 at March 15, 2011 8:46 AM

as rx'd 21:30

Comment #247 - Posted by: Jeff Gebbie at March 15, 2011 8:49 AM

As rx'd, treadmill with incline set to "1"

1 mi (7:10)

100 sit-ups and back extensions in alternating sets of 10

1 mi (11:20) (!!)

29:12

Comment #248 - Posted by: BCG at March 15, 2011 9:40 AM

CFWU x3

24:36
1st mi: 7:08
2nd mi: 7:36

had to go easy on the run due to a tender groin

Comment #249 - Posted by: Matthew at March 15, 2011 10:33 AM

as rx'd

26:23

Comment #250 - Posted by: PCal at March 15, 2011 10:50 AM

M/32/6'1/178lbs

24min as rx'd

Comment #251 - Posted by: onepostandimout at March 15, 2011 11:32 AM

BrandX scaled

Run .5 miles
50 Situps
50 Back Extensions
Run .5 miles

14:06

Comment #252 - Posted by: BigCurly13 at March 15, 2011 11:53 AM

scaled to:

7:50 1 mile run
14:55 (7:05) 100 anchored situps and 100 20# good mornings
23:24 (8:29) 1 mile run


23:24 good for me....


later

Comment #253 - Posted by: bert at March 15, 2011 1:08 PM

as rx'd (plus did an extra 10/10 by accident)

1st mile 7:08
2nd mile 9:36 (legs and back were like bricks!)

total 34:59

Comment #254 - Posted by: Callum at March 15, 2011 6:35 PM

completed on 3/15/11 as Rx'd 25:09

Comment #255 - Posted by: Jason Crocker at March 15, 2011 7:49 PM

completed on 3/15/11 as rx'd 25:09

Comment #256 - Posted by: Jason Crocker at March 15, 2011 7:50 PM

actually ended up doing 1.1 miles each. situps were unbroken. Time = 25:24

Comment #257 - Posted by: Casey Ryska at March 15, 2011 8:10 PM

as rx'd:

23:30

Comment #258 - Posted by: Ken Mitchell at March 15, 2011 8:50 PM

03/15
Sub'd 8 min. dw run:

23:50

Comment #259 - Posted by: tommkrackcorn at March 16, 2011 6:08 AM

21:32

Did 100 good-mornings w/ 45# bb instead of back extensions.

Comment #260 - Posted by: James m/28/5'7"/155 at March 16, 2011 7:24 AM

30 min.
Regular anchored situps.
Second mile was actually .3 mile on a stairmaster as all treadmills were taken.

Comment #261 - Posted by: clark at March 16, 2011 8:07 AM

as rx'd (indoor track)

21:52

1:00 walking between track and weight room

Comment #262 - Posted by: cbecker at March 16, 2011 11:14 AM

RX 24:16. 36yr, 187lbs, 6'3".

Comment #263 - Posted by: Mike at March 16, 2011 11:16 AM

22:20

Pack:

For time:
Run 1 mile (1.6km)
50 Sit-ups
50 Back extensions (good mornings)
Run 1 mile (1.6km)

Mix and match back extensions and sit-ups as needed.

Comment #264 - Posted by: JT at March 16, 2011 12:17 PM

sub'd ellipical (lvl 12, then lvl 15) and had a clock malfunction so had to estimate time.
100 SU, 100 BE
27 min.

Comment #265 - Posted by: Brian R 49/6'2/188 at March 16, 2011 2:15 PM

Did this workout on Wednesday, 3/16/11. I did 5 minutes warm-up on a stationary bike. Then, one round of of the CFWU. I did assisted pull-ups at 55 lbs. assistance. I only did 5 sit-ups and back extensions due to today's workout. I also did 12 push-ups, TRX OH squats, and 12 TRX Y,T,reverse Y.

I modified the workout by running on a treadmill and doing 75 back extensions and sit ups.

I finished in 30:12.

My low back was extremely tight and painful after the back extensions. I had trouble walking, let alone running. I had to do intervals of walking and running in order to finish the last mile. My first mile was done in around 7 to 7:30 minutes while my last mile was done in about 10:00 minutes.

Comment #266 - Posted by: RJB7 at March 16, 2011 2:28 PM

27/m/5'8"/150

as Rx'd:
6:47 - run 1 mile
7:33 - 100 situps/back ext
7:44 - run 1 mile

Total: 22:05

Comment #267 - Posted by: Matt Laney at March 16, 2011 5:19 PM

Run 1 mile
50 situps
50 good mornings
Run 1 mile
31:24

Comment #268 - Posted by: DCE at March 16, 2011 5:46 PM

29 min back cramped on last 1 mile

Comment #269 - Posted by: greg 39/6'3"/221 at March 16, 2011 5:48 PM

20:42

Comment #270 - Posted by: therozfather. 31/M/194 at March 16, 2011 5:56 PM

27:45 running on treadmill.

Comment #271 - Posted by: GU997 M/41/185/5'10" at March 16, 2011 6:30 PM

As rx'd:

7:12 - run 1 mile
6:19 - 100 situps/back ext
8:28 - run 1 mile

21:59

Comment #272 - Posted by: Arthur M/36/185 at March 16, 2011 6:41 PM

24:34

Comment #273 - Posted by: K17 m/32/191/6'3" at March 16, 2011 7:32 PM

Ran on Treadmill
back extensions subbed with Good morning, 45lb bar

24:52

Comment #274 - Posted by: do1 32/5'11"/165 at March 16, 2011 10:07 PM

29:33. Ghd situps.

Comment #275 - Posted by: hillmang at March 16, 2011 11:10 PM

19:59

Comment #276 - Posted by: Darol at March 17, 2011 6:42 AM

At home - 2 x round field and back (1/2 mile each)
Back extension off coffee table and puff

22:00

Comment #277 - Posted by: Jack - Hitchin at March 17, 2011 9:55 AM

Treadmill runs. As Rx'd. Time=23:07.

Comment #278 - Posted by: Michael m/48/5'9"/175/MI Survivor at March 17, 2011 11:55 AM

18:34

M/40/180/5'10"

Comment #279 - Posted by: jayhawkcf at March 17, 2011 12:15 PM

As rx'd
25:53

Babe did:
Run 800 m
60 back ext
60 sit-ups
Run 800 m
21:30

Comment #280 - Posted by: al deezy at March 17, 2011 4:12 PM

CFWU x 3; mod'd for K2Es and HSPUs, no pullups

AS Rx'd

SUs 60-20-20
BEs 33, fractured with situps

*do situp set LAST as lower back was knot while running.

Comment #281 - Posted by: F15E_WSO/M/48/180 at March 18, 2011 12:32 PM

f/34/142/5'1"

26:39

SU 50-50
BE 50-50

Treadmill run (1st mile ran @ 7 for 3/4 of mile then dropped to 6. 2nd mile ran @ 6)

still recovering from head/chest cold. 1st WOD in 7 days.... man, could I feel it!!

Comment #282 - Posted by: sharlene at March 18, 2011 2:49 PM

As Rx'd.
27:56


"Mrs. Miyagi"
As Rx'd.
22:53

Comment #283 - Posted by: Miyagi m/31/167.2# at March 19, 2011 4:39 AM

23:59 as RX'ed

Comment #284 - Posted by: Chad at March 19, 2011 10:58 AM

WU
28:58
Wx 85 deg, Sunny, High Pollen day
Broke up sit ups and back ext into sets of 25
M/50/197#/72"

Comment #285 - Posted by: RB at March 19, 2011 1:28 PM

rx'd with GHD situps 27:45. collapsed after the 100 situps and back ext.

Comment #286 - Posted by: Chris B. 18/150/5'9 at March 21, 2011 5:32 AM

did this with Lou.

Lou did 50 situps and back extensions + the runs. I did 100 each and ran with a 12k pack

Time 2:54 mins

Comment #287 - Posted by: BarryT at March 21, 2011 7:01 AM

800M Runs
GHD Situps

19:26

Comment #288 - Posted by: MikeyPaul - M/29/5'8"/170 at March 21, 2011 5:59 PM

not proud of this but... 26:57

Comment #289 - Posted by: thenine/m/33/6'6/250 at March 22, 2011 8:36 AM

CFWU-3. From home. Pushups only upper body.
23:43
Disapp w/time. First lap 7:25. Situps & back ext must have taken way too long. Didn't push hard on last run, esp first 2/3. Did 34 back ext, 50 situps, 33 back, 50 situps, 33 back.
Ran 2 800 laps outside for each round.
Legs still really sore from thrusters at Triangle early in the week.

Comment #290 - Posted by: jrm at March 22, 2011 6:58 PM

ran at 9mph (6:40 pace), broke sit-ups / Back Ext into sets of 25:

25:10

Comment #291 - Posted by: dsm19 M/32/6'0/210 at March 22, 2011 7:32 PM

25:23

1600m+ runs on treadmill @ 3% & 12kph - 14kph
alternated sit ups & back ext 50x50x50x50

back ext were toughest. running after back ext was v. interesting.

5th WOD in 3 days. trying to up my workload. feeling good. thanks xfit.

Comment #292 - Posted by: zenoperegrinus at March 23, 2011 1:04 AM

18:47

Comment #293 - Posted by: Mik at March 23, 2011 3:00 AM

M/24/5'7"/196

19:25 RX'd

Comment #294 - Posted by: Swede at March 23, 2011 8:11 AM

as rx'd: 22:28

Comment #295 - Posted by: Kevin - M/190/6'/39 at March 23, 2011 1:18 PM

26:23

Bike 3 miles
100 Back Extensions
100 Swiss Ball Crunches
Bike 3 miles

Had to sub bike because of my ankle. Brutal on the back!

M/26/5'11''/200

Comment #296 - Posted by: Kent at March 24, 2011 3:19 PM

28/m/5'8"/191

Run 1 Mile (6:29 treadmill)
100 abmat situps
100 back extensions (using sofa arm, painful)
Run 1 mile (7:00 treadmill)

32:20

Comment #297 - Posted by: Justino at March 26, 2011 12:37 PM

Run 1 mile
50 sit-ups (decline bench set to highest decline)
50 back extensions
Run 1 miles

21:38

Comment #298 - Posted by: Gerard Dawson at March 27, 2011 8:26 PM

23:45, As RX'd

Comment #299 - Posted by: DennisM27/195/6'0 at March 27, 2011 11:19 PM

50/m/190

Stairmill vs run. 27:58

Comment #300 - Posted by: denob at March 28, 2011 11:12 AM

Unanchored Abmat situps, sub supermans, 20:00:15

Comment #301 - Posted by: Honcho M/32/5'10"/180 at March 29, 2011 10:41 AM

26.45
50 ab mat sit ups, 50 sit ups
30 65lb supermans, 70 no weight supermans

Comment #302 - Posted by: Faleep at April 1, 2011 8:40 AM

30/M/75/245

19:37 w/GHD situps for extra fun.

1 mile 6:00
GHD + back extensions (sets of 33) 5:30
1 mile 7:00

Took a little time from treadmill to GHD.

Comment #303 - Posted by: Bruiser at April 2, 2011 8:57 AM

21:21

SU/BE both done on roman chair

Comment #304 - Posted by: MoGreene at April 6, 2011 11:05 AM

f/27/140/5'5"

ran outside!

27:10

also, did first 50 situps holding 10 lb plate

Comment #305 - Posted by: erin at April 12, 2011 11:19 AM

CFWUx1
26:28
GHD situps alternated with BE in sets of 10

Comment #306 - Posted by: Doug at May 21, 2011 9:17 PM

Me: 44yo/M/5'10"/185lbs/18%BF

Warm Up: 25 push ups, 15 GHDs, 15 Back Extensions, 10 Pull Ups.

WOD: 16:32 I did half this WOD, 800m run, 50 GHD's, 50 Back Extensions, 800m run.

This was plenty....

Have Fun, Train Hard,

Billy

Comment #307 - Posted by: Crossfit Billy Olympic Crossfit at June 25, 2011 4:45 PM

m/34/160/5'9"

32:37 (second mile killed lower back and had to reduce pace big time)

Comment #308 - Posted by: jiggastemple at August 26, 2011 5:31 AM

KEAEMI Thanks-a-mundo for the blog.Really looking forward to read more. Really Great.

Comment #309 - Posted by: linkbuilding at November 14, 2013 4:14 PM
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