April 5, 2011

Tuesday 110405

"Michael"

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

Post time to comments.

Compare to 100921.

LisaRayCFFlagstaffOpen2_th.jpg

Enlarge image

Lisa Ray.


"SEALFIT Part 7" by Rogue Fitness, CrossFit Journal preview video [wmv] [mov]


"The Man Test" at Aspen CrossFit - video [wmv] [mov]


"This is the final test of a gentleman; his respect for those who can be of no possible service to him."
- William Lyon Phelps

Posted by lauren at April 5, 2011 5:00 PM
Comments

Hi Everyone,

I built a search engine for the games leaderboard. It makes it easier to find yourself and friends: http://games.wodhopper.com

Its still in beta, but check it out.

Michael Kloster

Comment #1 - Posted by: Michael Kloster at April 4, 2011 5:04 PM

LRAY! so good to see you front page. i bet you DEMOLISHED that wod!

Comment #2 - Posted by: ec at April 4, 2011 5:05 PM

Yeah Lisa! Looking strong girl!

Comment #3 - Posted by: Maggie at April 4, 2011 5:13 PM

LRAY on main page! Way to go! Lookin good Lis! xoxo!

Comment #4 - Posted by: nadia shatila at April 4, 2011 5:15 PM

Hey everyone,

I have been doing crossfit for about 2 weeks now and have had no problem with finishing the WOD's in a decent amount of time. About 20 minutes after the WOD I feel like I should work out again.

Any suggestions or should my entire work out just be the WOD?

Thanks for your help.

Comment #5 - Posted by: Chris Della Fave at April 4, 2011 5:20 PM

That video is not the man test.

The quote is the man test.

Comment #6 - Posted by: Dan at April 4, 2011 5:23 PM

I started following HQ WODs on September 1st, 2010. This is the first WOD that I've already done...hoping for much better time!

Comment #7 - Posted by: Heather Szabo at April 4, 2011 5:46 PM

good to see coach Brian AKA smitty from CrossFit Coral Gables in the SEAL FIT video, awesome!

Comment #8 - Posted by: Dan at April 4, 2011 5:50 PM

Anyone know any good sub for back extensions that i can do?

Comment #9 - Posted by: matt at April 4, 2011 5:58 PM

What's the row equivalent for 800m run? Thanks!

Comment #10 - Posted by: Mike~ at April 4, 2011 6:00 PM

That man test looks interesting. I wonder what kind of output someone like Petter Northug (cross country skier) would get on that one. He's impossible to beat in a finish when they go all and push off from both poles simultanously.

Comment #11 - Posted by: sven at April 4, 2011 6:00 PM

16:46 subbed superman's for back extensions.

Comment #12 - Posted by: Hunter Brown at April 4, 2011 6:21 PM

@6 matt

Try goodmornings. Preferably with a weigh vest on, or some sort of weight behind your neck. I made a "bulgarian workout bag" by filling the leg of an old pair of jeans with sand. Sits perfect behind neck, and can be used in many other ways also.

Comment #13 - Posted by: sven at April 4, 2011 6:37 PM

Anybody know how many people each team will be able to get to bring to regionals? Hope its more than last year since teams were really pushed this year to get people envolved.

Comment #14 - Posted by: JO at April 4, 2011 6:47 PM

@ #6 - Matt, we did this last week at my affiliate and we subbed either supermans or romanian deadlifts (115# for the guys, 80# for the women) for the back extensions. There's some good videos floating around of RDLs if you need a demo.

Comment #15 - Posted by: Monica at April 4, 2011 6:55 PM

Thats one BAD ASS CHICK!!! Miss you guys up in Flagstaff. Stay strong!

Comment #16 - Posted by: Ron Larrieu at April 4, 2011 7:08 PM

Never forget Lt McGreevy. Would have been nice to see his photo in addition to the one posted.

Comment #17 - Posted by: patrick at April 4, 2011 7:15 PM

Thanks

Comment #18 - Posted by: matt at April 4, 2011 7:17 PM

@ #5
Chris, are you hitting the WODs with full intensity?
You should be spent after a metcon WOD.

Comment #19 - Posted by: david r at April 4, 2011 7:19 PM

Best quote ever!

Thanks!

Murph

Comment #20 - Posted by: Murph at April 4, 2011 7:21 PM

Yeah Lisa!!! Strong!

Comment #21 - Posted by: Matt Swift at April 4, 2011 7:29 PM

3 rds
row 800m
30 ghd situps
30 ghd ext
21:29

Comment #22 - Posted by: nate at April 4, 2011 7:30 PM

# 18 David

Thanks for responding. And yes I am hitting them with everything I got. I certainly don't have ground breaking times but I can honestly say that I put my best effort into it.

I feel the WOD later in the day but I still feel like I am able to do something else. I don't want to overtrain. So that was the reason why I asked.

Comment #23 - Posted by: Chris Della Fave at April 4, 2011 7:40 PM

Just started crossfit saturday, my lower back is very sore from deadlifts yesterday. Should I sub the back extensions for something else or just go for it and push through?

Comment #24 - Posted by: Jessie Langley 21 / M / 73'' / 200lb at April 4, 2011 7:43 PM

Lisa great to see you on the main site, hitting it hard. Rory is "The Man."

Comment #25 - Posted by: Justin Judkins at April 4, 2011 7:43 PM

Chris, in addition to the daily WOD, many crossfitters will spend an additional half hour or more just working on skills, or weaknesses, or just doing some weightlifting ... or all of that.

Can you do muscle ups? Butterfly pullups? Double unders? Snatches? Handstand pushups? If not, there's some stuff to work on.

One of the great things about crossfit is that there's *always* something to work on.

Comment #26 - Posted by: Will at April 4, 2011 8:00 PM

Any ideas for a substitution for the back extensions so I can just do this on a track?

Comment #27 - Posted by: Steve at April 4, 2011 8:13 PM

For this WOD are we talking GHD sit ups, Ab Mat Sit ups, Anchored sit ups, or just standard sit ups?

Comment #28 - Posted by: P.G. at April 4, 2011 8:17 PM

@ #12

16:46 subbed superman's for back extensions.
Comment #12 - Posted by: Hunter Brown at April 4, 2011 6:21 PM

is that 16 supermans to every 46 back extensions or vice versa?

Comment #29 - Posted by: George Bieker at April 4, 2011 8:32 PM

Hey Lisa, you're awesome!

Shout out to Jesse making it on mainsite as well.

Comment #30 - Posted by: Greg Ashton at April 4, 2011 8:54 PM

M/38/6'3"/242lbs CF DOB 2/7/11

31:04 as RX'd
Guess there is nothing else to do but get better next time!!! Five guys doing this in the morning at the fire station so I knocked it out the night before, may not have helped.

Comment #31 - Posted by: fitefire12 at April 4, 2011 9:12 PM

Lisa Ray is so fit, she can levitate. You rock, Lisa.

Comment #32 - Posted by: Ed at April 4, 2011 9:34 PM

Yey for Lisa!!!! Awesome shirt =P

Comment #33 - Posted by: Jamie@CFA at April 4, 2011 9:52 PM

don't have a ghd, and have done supermans and goodmornings as subs, but was wondering if kb swings are a good sub. seems like a similar motion. thoughts?

Comment #34 - Posted by: aermio m/32/5'7"/150 at April 4, 2011 10:05 PM

L Ray! You are awesome. I'm glad to see you on the main page pic.

Comment #35 - Posted by: Pat Sherwood at April 4, 2011 10:05 PM

800s on the track, regular BE, SU on the floor. 18:02. Had to dig deep to get unbroken BE rounds on the last one. Stoped watch while I jogged 1/4 mile to the track.

Comment #36 - Posted by: Sandbox at April 4, 2011 11:32 PM

Anyone who still works out at all while suffering from compartment syndrome is automatically a "man" and needs no test (the video is cool though) in my book. Compartment syndrome is awful.

Comment #37 - Posted by: Mikey the fat crossfitter at April 5, 2011 12:05 AM

m/42/5'6"/145

run on treadmill; supermans for be

20:11

Comment #38 - Posted by: duane at April 5, 2011 3:54 AM

m/45/185

19:08

Comment #39 - Posted by: cosmo at April 5, 2011 3:55 AM

@ #1 Michael Kloster

Awesome!!! Thanks for sharing.

Comment #40 - Posted by: AngelOmar at April 5, 2011 4:09 AM

m/23/220

21:37 shines are killing me!!!

Comment #41 - Posted by: Jeff W at April 5, 2011 4:39 AM

21:19 (missed PR)

Comment #42 - Posted by: Tyler Scott at April 5, 2011 4:41 AM

Used treadmill with 2.0 grade at 6:40 -6:10 miles
Rest as rxd
30:42

Comment #43 - Posted by: Angiestone 49 f/115/53" at April 5, 2011 4:51 AM

M/30/6'1"/225

As RX'ed
Pitiful time of 36:16. Need to work on my running time.

Comment #44 - Posted by: warecreek at April 5, 2011 5:02 AM

m/28/5'8"/193

28:28

Treadmill Runs: (1) 3:33 (2) 3:37 (3): 3:28

Sub'd 45lb barbell goodmornings for back extensions; Abmat situps; all sets unbroken

Comment #45 - Posted by: Justino at April 5, 2011 5:13 AM

Rx - 20:28

Runs were fast because we were in major thunder/lightning storm with tornado watch here on St. Simons Island, GA.

Comment #46 - Posted by: Steve M/34/6'3/190 at April 5, 2011 5:21 AM

27/m/5'11"/216ish
Wendler 5/3/1
Deadlift
315 x 3
360 x 3
405 x 5
then 1/2 michael
3 rounds
Run 400m
25 back ext
25 abmat situps
13:07

Comment #47 - Posted by: Nickosaurus at April 5, 2011 5:24 AM

19:03 as px'd. Back extensions were most challenging aspect by round 3.

Comment #48 - Posted by: Erik at April 5, 2011 5:36 AM

20:58 - Back Extensions were definitely the toughest.

Comment #49 - Posted by: Edwin 28/M/68"/170 at April 5, 2011 5:42 AM

24:40 as Rx, First day back after being sick for about 4 days. I ran on a treadmil, the air here in Afghanistan was horrible. Had to stop after the first 30 BE's next two sets where unbroken. Also did anchored sit-ups since that how I have to do them for my Physical Fitness test.

Comment #50 - Posted by: Dewayne at April 5, 2011 5:47 AM

m/33/5'9"/180

treadmill run, 26:45

Comment #51 - Posted by: lelliott at April 5, 2011 5:54 AM

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

CDR Feedback:
finished in 20.57, not quite the 20:35 PR from last time in Nov of 09, but
it took extra time to get up the stairs to the 2nd deck for the Back Ext and
situps (feet free)
Avg HR 73%, PK 80%, cal = 397

Splits were after the run and after the BE and SU. Up and down stairs is
covered in the run time in 2nd and 3rd rnd.
RND 1= 3.21 and 2.59
RND 2= 3.55 and 3.31
RND 3= 3.59 and 3.11

Comment #52 - Posted by: Matt A at April 5, 2011 5:54 AM

Sub'd box jumps and jump rope for running. 4 min each round.
Sub'd good mornings for back ext. 45 lb bar

Comment #53 - Posted by: Lance 28/213 at April 5, 2011 6:03 AM

33/m/5'10"/220

as rx'd

29:27

Comment #54 - Posted by: D Craig at April 5, 2011 6:04 AM

M/30/173/5'10"

as rx'd

treadmill run

22:28

Comment #55 - Posted by: Mark at April 5, 2011 6:05 AM

43/m/176cm/73kg

As rx'd

20:24 (last time 21:00, before 18:59 PR)

6:39, 6:54, 6:51 (last time 6:45, 7:13, 7:02 PR rounds 6:18, 6:18, 6:23)

As always short ROM on the back extensions (ghetto rigged GHD), anchored sit-ups on floor. Running felt good today with "Nike free run" shoes.

Comment #56 - Posted by: Memuc at April 5, 2011 6:10 AM

rx 24:41

Comment #57 - Posted by: JuliAnn (F/42/5'6/149) at April 5, 2011 6:14 AM

As rxed 25:24

M38/185#/5'8"

Comment #58 - Posted by: DamonWV at April 5, 2011 6:33 AM

#5 You can always scale a WOD to be tougher:
- Add a weight vest for the met-cons
- Increase the weight
- Increase the number of reps

You can also work on your "goats" - skills you're having trouble accomplishing. Muscleups, doubleunders, etc.

Comment #59 - Posted by: Jim 40/5'11"/165 at April 5, 2011 6:51 AM

22:05 as rx'd. Very pleased with how hard I pushed today. Definitely felt the back extensions. Lost a tiny bit of time in transitions in my YMCA.

Comment #60 - Posted by: Jim 40/5'11"/165 at April 5, 2011 6:53 AM

80 Double-unders
50 Goodmornings (45#)
50 Situps

17:30

Comment #61 - Posted by: James M/28/5'7"/155 at April 5, 2011 7:08 AM

M/43/5'11"/185

3 rnds

800m run
50 GHD back extensions
50 unanchored sit-ups (soles of feet together--hands touch overhead and then touch feet)

24:15

Comment #62 - Posted by: nutfam at April 5, 2011 7:13 AM

That is a great quote.. Nuff said..

Comment #63 - Posted by: Don M at April 5, 2011 7:17 AM

23:47
0.5 Mile on treadmill
50 BE
25 unanchored SU, 25 crunches

Comment #64 - Posted by: Ed at April 5, 2011 7:33 AM

Subbed 800m row and anchored sit-ups, 23:25. Also did some OL practice, new PR on OHS, 105#.

Comment #65 - Posted by: Lucas Cooper at April 5, 2011 7:35 AM

m/34/6'4"/211#

25:50 as rxd. On a treadmill set to an incline of 1. Situps unanchored.

Not my best performance..

Comment #66 - Posted by: dan m at April 5, 2011 7:38 AM

18:17(supermans, anchored abmat sit-ups)

Hilly, windy, and rainy route.

Comment #67 - Posted by: gb 43/m/71"/185# at April 5, 2011 7:39 AM

22:30
First CrossFit Workout!
Cherry not popped...Annihilated.

Comment #68 - Posted by: Jorge at April 5, 2011 7:56 AM

24:55
.5mi on Treadmill, BE on Roman Chair, Anchored sit-ups

Very happy with time since I ran (two ops and Osteoarthritis in left knee). Low back killed in BE from Back Squats and DL in last cycle.

Last time Eliptical for 4min instead of 800...27:18.

Comment #69 - Posted by: Billy Engine25 M/38/215/5'9" at April 5, 2011 7:58 AM

28:57 as RX'ed, slow but still going.

Comment #70 - Posted by: Alan H. in Kabul at April 5, 2011 8:09 AM

20:57
2 minutes speed bag and 2 minutes heavy bag for run
75# good mornings for back extensions
Un Anchored Abmat sit ups
m/53/6’/215

Comment #71 - Posted by: Pete In Sun City at April 5, 2011 8:27 AM

M/26/6'1"/175

23:39

Treadmill Runs set at 6:00 mile.

Comment #72 - Posted by: Adam at April 5, 2011 8:33 AM

M/39/180/6'1"

Did:
800 mtr run
50 back extensions on a make shift GHD, sucked so I switched on next round
50 sit ups
800 mtr run
50 toes to bar
800 mtr run
50 good mornings with 45# bar
50 sit ups

for a time of 26:10

It was definitely a workout even though I was all over the place. Really need to invest in a GHD!!!!!!!!

Comment #73 - Posted by: chad81 at April 5, 2011 8:36 AM

23:23
Anchored situps
?Back extensions--maybe more like a hip extension.

#5--A lot of the WOD's are sub 20 minutes. How do you feel right after the workout? Rolling on the ground fatigued in pain or ready to go in a minute? If you can get through most of the WOD's as RX'd, then now you need to beef up the power production and bring the time down.

If you have the luxury and the fitness base to come back in the afternoon and do some brief strength work, then I'd say go for it (maybe 6-10 sets of work at most). But I wouldn't advise another metcon--feeling that would really drain recovery ability.

Comment #74 - Posted by: Robert at April 5, 2011 8:38 AM

Rx'd- 22:32

Abmat sit ups

Comment #75 - Posted by: Townsend m/27/5'8"/140 at April 5, 2011 8:40 AM

M/38/6'3"/242lbs CF DOB 2/7/11

Did SWOD Shoulder Press 3x5+ (65%-75%-85% of 1RM)
95X3-105X3-120X8.

Posted WOD time earlier cause I did it last night.

Comment #76 - Posted by: fitefire12 at April 5, 2011 8:43 AM

@Chris Della
You've gotten a couple responses already but figured I'd chime in too because I often have the same problem. I agree w/the above suggestions of perfecting troublesome exercises but I also routinely hit some heavy weights after metcon workouts like this. I stick with the multi-joint, large muscle group, compound movements like mutli-angled bench press, Overhead Press, Squats, deadlifts, bent over rows etc. I try to stick with muscle groups the WODs are hitting. Thats my 2 cents.

Comment #77 - Posted by: Russ W at April 5, 2011 8:47 AM

25:39
Unanchored, w/o abmat. Had to wait on other people using the GHD apparatus for back extensions, cost me some time.

Comment #78 - Posted by: NAMWIZ at April 5, 2011 9:18 AM

36:23
I thought this would have been easier, but then again it is a heroe workout! RIP Daniel

Semper Fi,

Chris

Comment #79 - Posted by: Chris Dogg at April 5, 2011 9:21 AM

Sorry on my last, RIP Michael

Comment #80 - Posted by: Chris Dogg at April 5, 2011 9:22 AM

As Rx'd 25:30.
Happy to go sub-26 with sore right knee. 2nd 800 meters slow, 4+ mins. BE's need work. Cash-out: SP 75x5, 75x5, 65x5; KB 25lb x 15, 1pood x 15.

About my 30th CF workout. Huge # of weaknesses to address... m-49-5'11"-190bwt

Comment #81 - Posted by: Old Dog New Tricks at April 5, 2011 9:32 AM

18:36
800M run
Back Ext.
Anchored sit-ups
Another great hero WOD. Man it feels good to finally be able to run outside here in Michigan!!

m/37/6'1"/205

Comment #82 - Posted by: Rough Robbie at April 5, 2011 9:41 AM

Made up Diane today:

185# deadlifts
75# shoulder press

7:20

Michael tomorrow

Laura f/48/5'7/150

Comment #83 - Posted by: power-girl at April 5, 2011 9:52 AM

male 28 165 15:03 on tred mill

Comment #84 - Posted by: justinireland at April 5, 2011 9:55 AM

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Time: 17:25
Runs were done on treadmill. This one was awesome!

Comment #85 - Posted by: Drewpy at April 5, 2011 9:57 AM

As rx'd: 20:45 (last attempt was 20:51)...

Comment #86 - Posted by: BillB at April 5, 2011 9:57 AM

17:47
3:19/3:40/3:59
1:05/1:06/1:04
1:07/1:19/1:04

May 2009 17:29 (pr in Denver)
800m 3:11/3:36/3:43
BE 1:04/1:03/1:00
Situp 1:12/1:22/1:14

(pr @ 2000' 16:49)

Comment #87 - Posted by: Jim D. 50/M/165/5'11" at April 5, 2011 10:00 AM

Michael Kloster: THANK YOU for that search engine! Way better than anything on the games site and very easy. Thanks again!

Comment #88 - Posted by: neile at April 5, 2011 10:01 AM

800m run, 25 Back Extensions, 25 Situps, 3 rounds, 23:34. Today was day 1 of crossfit for me. looking forward to progressing up to meet the standards for the perscribed WOD

Comment #89 - Posted by: Brad Noone at April 5, 2011 10:07 AM

21:41 with anchored ab mat (rolled up towel) sit-ups

Comment #90 - Posted by: SB at April 5, 2011 10:13 AM

M/38/170/5'10"

3 Rnds: 800m run
50 x back extensions
50 x GHD situps

31:48

Brutal but in a good way!!

Comment #91 - Posted by: Steve Muggridge at April 5, 2011 10:26 AM

800m Run
50 Goodmornings w/ 40lb Vest
50 Feet Anchored Situps
29:19
This one really tests your core strength... (And I think mine failed the test!)

Comment #92 - Posted by: Clay J at April 5, 2011 10:28 AM

23:10 rx'd

Comment #93 - Posted by: Ted - Ocala, Florida (35/190/6'1") at April 5, 2011 10:34 AM

30/M/134

As rx'd, Abmat situps

27:12

Comment #94 - Posted by: Eric E at April 5, 2011 10:35 AM

as rx'd
19:25 (PR)

Comment #95 - Posted by: brittk at April 5, 2011 10:35 AM

...and a PR by 5:30

Comment #96 - Posted by: Ted - Ocala, Florida (35/190/6'1") at April 5, 2011 10:37 AM

First post today.
M/39/195/5'11"

Found a cross-fit kindred spirit in a small town in Georgia. Great workout. The first of the run was tough following the BE's.

3 Rounds: 800m run
50xBE
50xSU

24:45

Comment #97 - Posted by: tuffnutt at April 5, 2011 10:37 AM

as rx'd

feet anchored towel situps

20:09(pr)

Comment #98 - Posted by: ferb44 184# at April 5, 2011 10:39 AM

Male 39 225

subbed supermans for BE
unanchored butterfly situps

23:20

Comment #99 - Posted by: Marty at April 5, 2011 10:40 AM

25:13 900m

Comment #100 - Posted by: CPD at April 5, 2011 10:42 AM

23:28, as Rx'd, with Vibram five fingers, soles of feet together for situps,
Last time: 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 #101 - Posted by: RussA at April 5, 2011 10:43 AM

24:03 as rx'd

Comment #102 - Posted by: Eli at April 5, 2011 10:51 AM

"Michael"

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


time N/A
last time 20:15
last time 20:35
last last time 23:30

Ok so I'm stuped. I started ROUND 4 took off running and met Brady on the road and he told me it was 3 round not 4. So I missed my time for today. When I was coming in from the third run and Brady was going out, he told me I had 2 mins ( I though he ment to finish my round not to beat my pr) so I started my back ext at 2 min to go so who knows if I prd or not.

It was good though. all reps unbroken on both back ext and abmatt situps unanchored.

runs I was able to push a bit more then just managing the runs. There was a head wind on the run back that was a bit of a fight.

Comment #103 - Posted by: NikNichols42yo 5'7'' 165lbs at April 5, 2011 10:53 AM

16:29 as Rx'ed
treadmill 1 degree incline 10mph (6:00 mile pace)

Rd 1: 3:00 run 2:20 back ext/sit ups with Abmat
Rd 2: 3:01 run 2:46 "
Rd 3: 3:03 run 2:19 "

Comment #104 - Posted by: Casey P M/43/5'9"/172 at April 5, 2011 10:54 AM

M/22/175

900m
50 back ext.
25 burpees
50 sit-ups

27.40

I was feeling in a burpee kind of mood

Comment #105 - Posted by: Dan the Destroyer at April 5, 2011 10:54 AM

Lisa Ray - a true ambassador of CrossFit. Thanks for everything, Lisa.

Comment #106 - Posted by: Denise Thomas at April 5, 2011 10:55 AM

done at home

21:19

Comment #107 - Posted by: Jack - Hitchin at April 5, 2011 10:59 AM

21:48

Subbed 45lbs good mornings for BE's since the transition from outdoor track to BE machine takes too long. Unanchored AbMat situps.

Loved "The Man Test" video -- I want to try that thing, and I really liked the quote written on the board:

"If you always do what you always did, you always get what you always got."

For me this is a good reminder to keep trying new things and not get complacent about routines, techniques, etc.

Comment #108 - Posted by: Bill M. m/46/5'3"/133 at April 5, 2011 11:04 AM

22:58 as rx'd

Comment #109 - Posted by: Chris O m/30/174 at April 5, 2011 11:04 AM

Holy ROOTS!

Comment #110 - Posted by: catfish at April 5, 2011 11:04 AM

As Rx'd with anchored sit ups. 30:37. Whew. At Blue Flame CF

Comment #111 - Posted by: preacherman at April 5, 2011 11:11 AM

M/34/6'1"/205

As Rx'd

18:41

Comment #112 - Posted by: Tony at April 5, 2011 11:22 AM

M/50.5/6'/190

29:32:55
Need to get hard again, old age is kicking my A$$!
lol

Comment #113 - Posted by: Bandit_Six at April 5, 2011 11:37 AM

26:22

BE/SU on GHD.

Comment #114 - Posted by: james.patrick [M/49/66"/135] at April 5, 2011 11:42 AM

3rds cfwu + .5 mile warm-up

3 rds
.5 mile on treadmill
50 back extensions
50 butterfly sit ups

22:55

Comment #115 - Posted by: nucf m/24/5'7"/155 at April 5, 2011 11:46 AM

As Rx'd 25:52
M/49/5'10/175

Just started back on CrossFit last week after a long layoff. First workout was Muscle-ups. No rings at gym, so I opted for the 120 pull ups and 120 dips. Biceps are still crying 4 days later!

Comment #116 - Posted by: Tom at April 5, 2011 11:49 AM

m/17/6'1"/187
33:30
GHD sittups
KILLER!!!!

Comment #117 - Posted by: Logan at April 5, 2011 11:49 AM

m/38/6/190
Sub'd back extensions with "supermans"
21:56

Comment #118 - Posted by: Jeremy A. Olive at April 5, 2011 11:54 AM

24:21
Boy, hammies don't really wanna run right after the BEs!

F/41/120/5'5"

Comment #119 - Posted by: TineNeff at April 5, 2011 11:56 AM

24:21
Boy, hammies don't really wanna run right after the BEs!

F/41/120/5'5"

Comment #120 - Posted by: TineNeff at April 5, 2011 11:56 AM

21:10

Run with 50lbs vest
50 Back ext.
50 Sit ups

Comment #121 - Posted by: Dakk Scrapple at April 5, 2011 11:57 AM

38:40 which sounds horrendous, and it largely was, but . . .

800's were broken into 100's, as I'm just off a BMack Endurance course, and I'm studying the new mechanics

back extensions are hideous no matter how you slice them

Sit ups were do-able

Oh, and the weather's fine

Comment #122 - Posted by: TRN III at April 5, 2011 12:01 PM

First time posting -

Just been doing cross fit for two weeks

25:20
Row 850 meters
15 Back Ext
25 Sit ups

only made it through 2 full sets but did the 850 meters rowing to 3.

Nancy

Comment #123 - Posted by: Nancy at April 5, 2011 12:01 PM

At Bandit_Six:

Word.

Comment #124 - Posted by: james.patrick [M/49/66"/135] at April 5, 2011 12:05 PM

m/205/27

34:58 as rx'd

Comment #125 - Posted by: Skyler at April 5, 2011 12:12 PM

f/26/5'5"/140

Rx'd 25:01

Comment #126 - Posted by: Danielle Hawkins at April 5, 2011 12:19 PM

No GHD (used a box and a ball - close enough)

20:52

Last time was 24:22

Comment #127 - Posted by: DajM 33/M/5'7"/152 at April 5, 2011 12:20 PM

25:15 as rx'd

Comment #128 - Posted by: ewizzle at April 5, 2011 12:36 PM

20:21 (Rx) - been a while since last post.

Anchored Abmat Sit-Ups and GHD Back (not hip) Extension

I <3 CF foreva!

Comment #129 - Posted by: Grace 44/5'2"/116.5 at April 5, 2011 12:37 PM

16.23 on treadmil =)
800m run
50 back
50 situps

Comment #130 - Posted by: Teardrop at April 5, 2011 12:43 PM

26:38
Sit-Ups on vertical bench (most vertical setting)
BE over end of bench

Comment #131 - Posted by: Terra at April 5, 2011 12:53 PM

20:51 Back extension on Roman chair.

Comment #132 - Posted by: Jdude at April 5, 2011 12:54 PM

@ #110 - Bandit_Six - hear ya on (relatively) old age. I figure there's just more room to improve, more chances to say 'man, I wonder how low I coulda gone on this WOD 10-20-?? years ago ;)

matt

Comment #133 - Posted by: Old Dog New Tricks at April 5, 2011 12:59 PM

I just finished Michael as Rx'ed in 25:43. I didn't realize how hard running and GHD combos were. Sit ups were like a rest.
800M1 - 4:20
Round 1 – 8:00
800M2 – 16:30
Round 2 – 17:45
800M3 – 22:41
Round 3 – 25:43

M/45/185/5'9"

Comment #134 - Posted by: Dan Wilcox at April 5, 2011 1:04 PM

21:51

Treadmill 1% grade...feet unanchored sit ups. pretty fair distance between the treadmill, back extension area, and sit up area. Back is now officially fried...legs are pretty tired too.

NEVER QUIT!!

Comment #135 - Posted by: Dan Blackmon (M/180/5'10"/37yo) at April 5, 2011 1:10 PM

23:32, 20kg KB swings instead of back ext (no ghd). everything else rx'd.

Comment #136 - Posted by: aermio m/32/5'7"/150 at April 5, 2011 1:17 PM

Great WOD today, had to sub 50 sec superman hold for BE and ran about 900m just cause route was convenient..

26:55 this was a big time "core killer"!!

Comment #137 - Posted by: Joe-fiT at April 5, 2011 1:19 PM

27:30 abmat feet anchored hands chest

Comment #138 - Posted by: ccraft at April 5, 2011 1:31 PM

3 rounds of:
1 mile run
50 back extensions
50 sit-ups
42:00

Comment #139 - Posted by: mike/41/6'3"/225 at April 5, 2011 1:36 PM

23:10
anchored situps

Comment #140 - Posted by: em :) at April 5, 2011 1:40 PM

as rx'd 23.33

Comment #141 - Posted by: devo/38/6'2"215 at April 5, 2011 1:42 PM

3x 800m row/50 back extensions/50 crunches

19:23

Comment #142 - Posted by: Justin at April 5, 2011 1:44 PM

Still trying to kick this cold.

Scaled to Pack (and subbed)
run 800m/35 good mornings/35 situps

22:29

Comment #143 - Posted by: Pete M/40/72/190 at April 5, 2011 1:53 PM

age 21 bw 170

17:01

400m run
50 back xtns
25 GHD situps

wasn't feelin it today

Comment #144 - Posted by: Chris S at April 5, 2011 2:03 PM

21m56s
Time to stretch.

Comment #145 - Posted by: Angelo at April 5, 2011 2:18 PM

23:54, done at home, had to sub 1.5pd KB good morning for BE. Can't remember pr, but I think it's sub 21.

Comment #146 - Posted by: ScottMacArthur at April 5, 2011 2:23 PM

F/41/5'4"/117
21:09
PR by more than four minutes. Woo! Hoo!
-did runs outside.
-back extension with fitball
-situps with abmat

Comment #147 - Posted by: Heather Szabo at April 5, 2011 2:34 PM

As Rx'd 23:15 (Maybe ill wear a vest next time)

Comment #148 - Posted by: Law at April 5, 2011 2:38 PM

RIP Lieutenant McGreevy.

As RX'd:

AA: 21:09
AW: 23:16
SJ: 23:43

Comment #149 - Posted by: Aaron at April 5, 2011 2:40 PM

Lunch WOD:

Michael on treadmill, abmat anchored:

18:28 rx'd

(6:13,6:17,3:33+2:24) runs at 8.7 mph 2-deg

Comment #150 - Posted by: brian p m/34/5'8-1/2"/169 at April 5, 2011 2:40 PM

23:30
I really hate this WOD, who ever came up with back extensions and running should be done in the same day must have had a hand in water boarding.
RIP Brother, still an honor to be able to suffer for your sacrifice.

Comment #151 - Posted by: Spelhaug52 at April 5, 2011 2:42 PM

m/178cm/88kg/35y
sub superman's for back extensions
21:59

Comment #152 - Posted by: gepeto at April 5, 2011 2:48 PM

GO LISA! Good luck with the CF Games Open WODs!

Comment #153 - Posted by: saulj at April 5, 2011 2:49 PM

M/17/5'6"/165

18:23 treadmill half mile

Comment #154 - Posted by: Chandler Smith at April 5, 2011 2:52 PM

20:55 w/ #45 good mornings instead of back extensions.

PR by 2:08

Comment #155 - Posted by: Shane Jensen@Crossfit Rehoboth (23/5'11"/185) at April 5, 2011 3:06 PM

M/58/142lbs 3*10:00 mins. Stairclimber

Comment #156 - Posted by: Mark Vazzana at April 5, 2011 3:07 PM

23:32, subbed 20kg kbs for be (no ghd). everything else rxd.

Comment #157 - Posted by: aermio m/32/5'7"/150 at April 5, 2011 3:14 PM

23:10 as rx'd with GHD

M/21/5'8''/200

Comment #158 - Posted by: Joshua R Smith at April 5, 2011 3:19 PM

m/39/76/210

1000m rows

23:15

Comment #159 - Posted by: Chas at April 5, 2011 3:22 PM

m/17/163lbs

as rx'd
20:16

been back for 3 weeks now ... just recovered from a concussion and the first work out i did was "michael" i got 26:10 that time and now have shaved off almost 6 minutes great workout!

Comment #160 - Posted by: mike at April 5, 2011 3:31 PM

I did the WOD in 15:34. Subbed back extensions for supermans.

Comment #161 - Posted by: Simon at April 5, 2011 3:36 PM

1/2 Michael: 12:25

Tammyli
CrossFit 718
Brooklyn, NY

Comment #162 - Posted by: Tammyli Gonzalez at April 5, 2011 3:41 PM

FTS 18:52

Comment #163 - Posted by: greg 39/6'3"/216 at April 5, 2011 3:41 PM

M/51/153/1-1-06

1000M "Michael" outdoors.

24:46

Comment #164 - Posted by: bingo at April 5, 2011 3:46 PM

27/m/5'11"/175
As rx'd
19:21
PR is around 18 and change but I think runs may have been short. Felt good today. Pushed myself well.

Comment #165 - Posted by: justaman - liberty, sc at April 5, 2011 3:49 PM

just noticed I did situps before back ex.

Comment #166 - Posted by: brian p m/34/5'8-1/2"/169 at April 5, 2011 3:51 PM

15:15
Incline sit-ups, treadmill run.

Comment #167 - Posted by: Edwards M/14/5'11/160 at April 5, 2011 3:54 PM

40M/5'10"/170#

W/U: jump rope, 100 single-unders; PNF of hamstrings; good morning, 50x; waist twist, 50x.

As Rx: 24:33 (active rest day).

C/D: static stretch of lower back.

Off PR by 8:40. Runs on outside road course (50F, 31F wind chill, 43% humidity, wearing VFF).

I’ve decided to play around a bit with the CFHQ programming. For some reason, after the March 21 10k run, my body has gradually shown signs of under recovery. Over the course of 10 WODs, my muscles started feeling more fatigued than usual and I’ve started suffering from little injuries. I’ve been able to rule out diet and sleep as contributing factors.

My idea is to use every 7th and 8th three day cycle as active recovery. I’ll still do the WODs as Rx’d, but significantly lower the level of intensity on MetCons/endurance days or loads on strength days. The latter will be easy, as I just won’t move as much weight. In the past, I’ve had difficulty lowering intensity. Sometimes my intention of relaxing just allows me to blast through a WOD even faster. So I will purposely build in breaks during those WOD.

This past November, I started adding a modified 531 to the last day of each three day cycle (alternating back and forth between shoulder press and bench press). So using the 7th and 8th three day cycle as active rest will fit nicely into the de-loading days of that program.

I’m putting all this in writing in an effort to force myself to actually follow it. I had a very difficult time today breaking-up sets for rests, going at a slower pace, etc. Just don’t like doing it. But, I am hoping this will allow for better recovery.

Comment #168 - Posted by: rjf (Since 07-20-07. WOD no. 1017) at April 5, 2011 3:54 PM

15:31 as rx'd after SWOD of 5x3 power clean @ 185 and 8x2 power snatch @ 145

28/m/5'6"/145

Comment #169 - Posted by: Rudy Wilde at April 5, 2011 3:56 PM

Day 1 doing Crossfit. 69 mins.

Comment #170 - Posted by: GlosterMarty at April 5, 2011 3:56 PM

29:23 2.0 incline

Comment #171 - Posted by: tErkel at April 5, 2011 4:15 PM

30 y/o male, 160 lbs,
Rx'd 23:15
Needless to say I got work to do.

Comment #172 - Posted by: Ricky Campos at April 5, 2011 4:21 PM

30 y/o male, 160 lbs,
Rx'd 23:15
Needless to say I got work to do.

Comment #173 - Posted by: Ricky Campos at April 5, 2011 4:22 PM

M/24/5'8"/165

3 rounds:
.5 mi. run
50 45 lb. Morning glories
50 sit-ups

28:38

Anchored, behind the head sit-ups were the hardest part. MGs were manageable, even though I expected the most difficulty there.

Comment #174 - Posted by: Jimbotron at April 5, 2011 4:23 PM

2011-04-04: 21:02. Office, anchor/abmat. Rnds@7:01,7:10,6:50.

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

Comment #175 - Posted by: gs at April 5, 2011 4:31 PM

41:15
3 rounds
800m run
50 Push-ups
50 Sit-ups
50 50# Straight leg deadlifts
50 50# Shoulder presses

Comment #176 - Posted by: Linwood Wright at April 5, 2011 4:34 PM

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

As rx’d: 26:02
Foam roll after
Compared to 100921: 29:18

Comment #177 - Posted by: Sesoku at April 5, 2011 4:35 PM

23.46
row 1000m instead of run 800m

Comment #178 - Posted by: Kyle A. at April 5, 2011 4:37 PM

17:22 Rx'd PR
32 y/o male 5'6'' 160#

Comment #179 - Posted by: Ryan Hudson at April 5, 2011 4:40 PM

24.34

Comment #180 - Posted by: Kiko M37/170/5'9" at April 5, 2011 4:41 PM

17:45

Last 1/2 mile was brutal.

Comment #181 - Posted by: jeff M/29/6'1"/190 at April 5, 2011 4:43 PM

AMRAP 30 min

20 Wallball, #20
40 Double Unders

8 Rnds + 11 WB

It was not my day for DUs. MANY misses.
Finished with 2 rounds of:
Run 400m with #20 MB
20 Sit ups with #20 MB

Comment #182 - Posted by: JF Lauzon - Wakefield, QC m/24/168/5'10 at April 5, 2011 4:44 PM

35/M/6'00/189

24:09*

On the road again. Subbed good mornings for back extensions. 400m uphill 400m down hill. Sit-ups on a towel on the concrete, unanchored feet.

Comment #183 - Posted by: Dan D. at April 5, 2011 4:48 PM

"Michael" as Rx'ed

22:57

Comment #184 - Posted by: Quinn McCutchen M/41/150/5'10" at April 5, 2011 4:58 PM

21:47 as RX'd

Got to love the Nike Frees. I've owned them since they came out. I wear 5.0 v2's now as well as the new Free Runs, and even though 5.0's are discontinued you can still get a customized pair on Nike.com for a little more cash. Beats Zigtechs...sorry HQ...

Comment #185 - Posted by: Wighty 27/5'11''/170 at April 5, 2011 5:15 PM

cfwu(1 set only of back ext./situps)

runs on treadmill at 2%, situps unanchored with soles of feet together.

21'36"

workout in vibram 5 fingers

Comment #186 - Posted by: Tim 34/5'10/165 at April 5, 2011 5:17 PM

25'34" - subbed middle round of 800m for rowing and finished off with a 200m sprint at 47m/s on the rower.

Comment #187 - Posted by: Kevin 31/5'11/178 at April 5, 2011 5:56 PM

Three rounds for time of:
Run 800 meters
50 GHD Sit-ups
50 Supermans

23:27

38 burpees for day 38 of my 100 burpee challenge

Comment #188 - Posted by: Sarah (22/123/5'4") at April 5, 2011 5:57 PM

26:18

Comment #189 - Posted by: Jason Crocker at April 5, 2011 5:58 PM

M/25/180/6'

As r'xd (did 25 GHD situps)

23.30

Comment #190 - Posted by: MikeEGFD at April 5, 2011 6:19 PM

Run on treadmill
subbed back extension with good morning, 45pound

22:22

Comment #191 - Posted by: do1 32/5'11"/165 at April 5, 2011 6:39 PM

27:21.23 of the situps were ghd. The rest were abmat situps

Comment #192 - Posted by: hillmang at April 5, 2011 6:42 PM

as rx'd: 21.40

100921: 22.08

Comment #193 - Posted by: Espinosa m/26/5'11"/165 at April 5, 2011 6:43 PM

Anchored situps/ 23:31(pr)

Comment #194 - Posted by: thinlizzie at April 5, 2011 6:43 PM

19:50 as prescribed. I'm good at workouts like this one, surprised I did better than most of the people on here!

Comment #195 - Posted by: andrew m/23/5'10"/160lbs at April 5, 2011 6:49 PM

M/46/177

as rx
21:32

Comment #196 - Posted by: SBH at April 5, 2011 6:51 PM

23:20

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 #197 - Posted by: B. Rhaly at April 5, 2011 6:56 PM

24:15 Rx'd PR

Comment #198 - Posted by: KAMRIN at April 5, 2011 7:18 PM

19:36 as Rx'd

Comment #199 - Posted by: John m/42/68"/165 at April 5, 2011 7:31 PM

subbed supermen for back ext.

22:16

Comment #200 - Posted by: Callum at April 5, 2011 7:47 PM

20:29 Rx

Comment #201 - Posted by: Paytonious at April 5, 2011 8:03 PM

about 25 min

too many sets, walking

Comment #202 - Posted by: hale at April 5, 2011 8:09 PM

F/40/5'6"/150

un-anchored sit-ups

24:32

Comment #203 - Posted by: mom to five at April 5, 2011 8:38 PM

As rx'd
18:21

Had to make a GHD.Also anchored my feet under a bench as per on my APFT.

Comment #204 - Posted by: jt m/27/74''/210 at April 5, 2011 8:39 PM

24 / M / 5'9" / 135lbs

"Diane," scaled to

21-15-9 reps of:
185 pound Deadlift
Band-assisted Handstand push-ups

22:29

A huge PR for me. Last time the deadlifts nearly done me in, but this time the HSPUs were the hardest part. I hurt my wrist two weeks ago and have had to lay off a lot of upper-body work; else the HSPUs would have come easier.

Comment #205 - Posted by: BC at April 5, 2011 9:35 PM

M/50/6'3"/195

GHD sit ups
29:36

Comment #206 - Posted by: JimL at April 5, 2011 9:35 PM

M/39/187

24:09

On tread at globo. Incline .5 and speed 8mph. Subbed toe touches for extensions. Feet tucked under tread on sit ups.

Comment #207 - Posted by: Scott Andresen at April 5, 2011 9:51 PM

Traveling, took a rest day today. Did Hotel WOD yesterday instead of rest.

25lb dumbell squat clean thrusters x 100 reps
Do 5 burpees on the minute, every minute

17:38

First time finishing all 100 reps.

Comment #208 - Posted by: Sheldon N (M/33/6'/184) at April 5, 2011 11:15 PM

Sub'd row for run
22:00

Comment #209 - Posted by: TomO/44/M/200 at April 6, 2011 1:39 AM

#5, when I feel that way, I do another WOD. Try doubling up when you feel extra strong.

Comment #210 - Posted by: Mik at April 6, 2011 1:49 AM

18:15

Subbed supermans for back ext. Situps anc by dumbells. Run was hilly and very windy.

Comment #211 - Posted by: ds at April 6, 2011 4:59 AM

Anything with back and running is the worst.

M/34/195

run 800m
subbed 50# good mornings
50, 30, 30
situps
50, 50, 50

24:45

Comment #212 - Posted by: Crossfit Chris at April 6, 2011 7:21 AM

20:08 rx'd

Comment #213 - Posted by: Marco at April 6, 2011 7:22 AM

First Crossfit WOD since I started training for the disney Half Marathon and Louisville Triple Crown. Due to Shin Splints have opted to row instead of run in this WOD:

3 X 800 M row
3 X 40 Sit ups
3 X 50 Extensions 2 done on gound 1 done on GHR machine

26:17

Slow but done!

Comment #214 - Posted by: ErekG at April 6, 2011 7:36 AM

23:55 - after doing 8-ball in 39:55.

Comment #215 - Posted by: Darol at April 6, 2011 7:37 AM

m/36/165
18:56

Comment #216 - Posted by: J. Galt at April 6, 2011 9:02 AM

As rx'd
25:45

Comment #217 - Posted by: Dan W. at April 6, 2011 9:09 AM

ran 9mph (3:20 pace):

~29:15 (didn't start watch but caught early, should be close)

Comment #218 - Posted by: dsm19 / 32 / 6'0 / 210 at April 6, 2011 9:43 AM

25:13

Comment #219 - Posted by: rox 45/5'4"/120 at April 6, 2011 10:04 AM

23:34 as Rx'd

Comment #220 - Posted by: konrad at April 6, 2011 10:20 AM

19:19 (PR)

Previous best was 20:36 on 4/24/09.

Comment #221 - Posted by: Kevin C. (M/52/5'11"/172) at April 6, 2011 10:29 AM

20:40 RX'd

Comment #222 - Posted by: D. Swan at April 6, 2011 10:35 AM

first time doing crossfit workout... exhausting!! but felt so good.

3rounds
-800 around track
-50 situps with feet anchored
-50 back ext
19:56

Comment #223 - Posted by: jg1428 at April 6, 2011 11:09 AM

M/25/155

3 x 800m, 25 back ext., 50 sit ups - 23:41

Back extensions killing me, have very weak lower back.

Comment #224 - Posted by: M0D3Z at April 6, 2011 11:19 AM

RX'd. 25:17

Comment #225 - Posted by: Demps at April 6, 2011 11:32 AM

As rx'd 29:39

Comment #226 - Posted by: mrc m/30/230/6'2" at April 6, 2011 12:24 PM

25min, 25 situps 25 crunchs

Comment #227 - Posted by: bluke at April 6, 2011 1:22 PM

22/m/69"/190
rx'd: 17:09
Done on treadmill at 2%incline... machine shut off. Awesome workout, loved how much harder the final 800m was. Round one i discovered that it was 50 of each, not 30 haha, and round 2 my treadmill shut off and reset. Unknown and Untrainable!!!!

did this one with my buddy Drew, he got in the 17:20s, overall awesome effort and phenomenal push!

Comment #228 - Posted by: Hark at April 6, 2011 1:36 PM

CFWU x3

22:14
as rxd

Comment #229 - Posted by: Matthew m/30/6'2"/175 at April 6, 2011 2:05 PM

45/173

On treadmill
Supermans
Anchored sit-ups

Last time - 23:19
Today - 24:46

Comment #230 - Posted by: Rick Cantu at April 6, 2011 2:34 PM

m/220/36/6'0

skipped out today to play basketball. Played 2 full court games, won both. Finished up with 50 situps and 50 back extensions (2 sets of 25).

Comment #231 - Posted by: j-seal at April 6, 2011 2:38 PM

M/34/145lbs/5'5"

GHD situps on physioball with feet anchored.
23:36

Comment #232 - Posted by: Brandon Burritt at April 6, 2011 4:41 PM

M/39/211 lbs/6'3"

As Rx'd with 18 lb weighted vest

21:20

(note: last time without vest 22:21)

Comment #233 - Posted by: Andrew at April 6, 2011 4:43 PM

F/26/115/5'5"

24:40

As Rx'd with unanchored butterfly abmat sit-ups

Comment #234 - Posted by: Amy G. at April 6, 2011 5:14 PM

18:47 w/ Unachored Abmat situps and Abmat back ext.

Comment #235 - Posted by: Jette 41/M/5'11"/175 at April 6, 2011 6:15 PM

29:57

Comment #236 - Posted by: myles456 at April 6, 2011 6:26 PM

32 yom, 190 lbs


19:50

runs on treadmill, situps on swiss ball with feet anchored, supermans

Comment #237 - Posted by: Jeff Weltmer at April 6, 2011 7:10 PM

800m run/35 extensions on ball/50 sit ups on ball
30mins

Comment #238 - Posted by: Kendra F/5'11"/220 at April 6, 2011 7:50 PM

~33 min

ghd

took my time with the running...knee still tender.

Comment #239 - Posted by: controlfreak at April 6, 2011 7:53 PM

28:14

This was an awesome core workout. Thanks Team Crossfit!

Comment #240 - Posted by: Naushad K. at April 6, 2011 8:01 PM

Porch scaling:

3 rounds
800m run
35 back ext.
35 sit-ups

Time: 25:27

Comment #241 - Posted by: Fkarcha at April 6, 2011 9:43 PM

18:22 as Rx'd

* all unbroken... Runs must have been slower.

Comment #242 - Posted by: MarcusG 5'9" 165# at April 6, 2011 9:48 PM

‎17:13 as rx'd.
Done approximately 10 mins after finishing J.T.

Comment #243 - Posted by: Mik at April 6, 2011 11:57 PM

‎17:13 as rx'd.
Done approximately 10 mins after finishing J.T.

Comment #244 - Posted by: Mik at April 7, 2011 12:04 AM

M/42/180

As rx'd:

22:21

One of my slower outings in quite some time. Just didn't have the steam today.

More better faster

Comment #245 - Posted by: Marty at April 7, 2011 3:39 AM

M/39/6'/204

As RX'ed 20:37
Ran on treadmill

Comment #246 - Posted by: Scott at April 7, 2011 4:21 AM

3 Mile run
21:27
then
30 K's to E's
50 Pushups
40 Back Extensions
in Hammerhead Ft. Myers Beach

Comment #247 - Posted by: dyagg at April 7, 2011 5:42 AM

As rx'd.

15:51

Comment #248 - Posted by: TravisH m/29/6'6"/247 at April 7, 2011 5:59 AM

21:18, might be pr (I didn't post last time). I feel like I flew through it. Did first two runs at 10 mph, last one at 9. Did all sit-ups unbroken. First round of back extensions unbroken, but then had to break them up a lot the last 2 rounds. Probably didn't help that I did Diane the day before and haven't taken a rest day in awhile.

Comment #249 - Posted by: Matt Johnson (31 yo m, 220) at April 7, 2011 6:32 AM

You don't see any GHD WODs any more.

Comment #250 - Posted by: Tim at April 7, 2011 7:07 AM

At home so

Goodmornings w/ 45# Bar to replace Bck ext.
unanchored abmat situps

33:43

Comment #251 - Posted by: liv4tris at April 7, 2011 7:21 AM

3 rds for time;
800m run -on treadmill w/1% incl. total time 12:04
50 good morning w/45lb bar
50 unanchored situps

25:05

ran 2 miles after.

Comment #252 - Posted by: knodes at April 7, 2011 7:32 AM

f/34/142/5'1"

22:55

after 1st round had to forgo back ext due to sore back which forced me to run much slower on the 2nd round. sub'd w 100 situps and was able to finish last round at same pace as 1st round.

Comment #253 - Posted by: sharlene raines at April 7, 2011 9:26 AM

Performed as warm up, on swiss ball, not timed.

Then did AMRAP-5: 17 rounds/135lb squat clean, jerk

Previous times:
25:30 as rx'd
sit-ups/back ext on bench/squat rack for feet (.5 GHD)
16:32 last time on swiss ball
PM, garage
October 26, 2009

Comment #254 - Posted by: Ajax at April 7, 2011 10:12 AM

19:50 as prescribed. I'm good at workouts like this one, surprised I did better than most of the people on here!

Comment #255 - Posted by: andrew m/23/5'10"/160lbs at April 7, 2011 10:13 AM

21:28 Rx'd

Comment #256 - Posted by: Jenna at April 7, 2011 10:30 AM

21:37

AS RX'D W/ABMAT

Comment #257 - Posted by: HenryD M/45/170 at April 7, 2011 10:45 AM

Treadmill runs. 23:15. New PR.

Comment #258 - Posted by: Michael m/48/5'9"/175/MI Survivor at April 7, 2011 10:49 AM

24:50 on treadmill in other room from back extension

Comment #259 - Posted by: leibc2 (M/28/5'8"/165) at April 7, 2011 12:09 PM

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

24:10

Comment #260 - Posted by: Sinal M/31/5'9"/215 at April 7, 2011 1:05 PM

as rx'd: 19:13

Comment #261 - Posted by: Casey at April 7, 2011 2:31 PM

23:40 as rx'd

M.37.180.5'10"

Comment #262 - Posted by: DomH at April 7, 2011 5:19 PM

22:23 rx

40 seconds faster than last time

Comment #263 - Posted by: Raph at April 7, 2011 8:05 PM

Jeff @ work
18:40

Comment #264 - Posted by: Jeff & Charity @ cf snohomish at April 7, 2011 10:51 PM

19:34. Lower back was screaming during back extensions. Ran at 6 minute mile pace.

Comment #265 - Posted by: tomo at April 7, 2011 11:37 PM

Rowed b/c of globo

19.23

Comment #266 - Posted by: Rosie in Atl at April 8, 2011 5:28 AM

also did Hailey's workout on Monday.

Hailey
3 rounds for time:
10 squats
handstand walk across the black mat
10 abmat situps
run over to the rope
1 rope climb

Hailey: 3:17
Me: 4:07
Pip: 3:46

Comment #267 - Posted by: Chris S at April 8, 2011 6:11 AM

m/32/5'8"/170lb

as rx'd with ab mat situps

18:24
74 153 174

Comment #268 - Posted by: Adam Hamm at April 8, 2011 6:36 AM

Michael

Three rounds:
Run 800 meters - distance was approximate
35 back extensions
35 sit-ups

18:40

Comment #269 - Posted by: Rggr at April 8, 2011 6:51 AM

37:02 - I think the run was closer to 3/4 of a mile... didn't have it measured. Incline situps

Comment #270 - Posted by: gerschey at April 8, 2011 8:16 AM

Three rounds for time of:
Run 800 meters TM 2%
50 Back Extensions 45 RC
50 Sit-ups

23:02

Comment #271 - Posted by: andy r at April 8, 2011 9:24 AM

21:04 as RX'ed

New PR!

Comment #272 - Posted by: Chad at April 8, 2011 9:57 AM

40:10
Superman's on track instead of BE
Killed me.

Comment #273 - Posted by: Sarah F/20/5'9" at April 8, 2011 10:22 AM

29:30
first round was supermans because I did not want to run the two flights of stairs to the BE. However, the second two rounds I did run down stairs, I wasnt feeling the supermans enough.

Comment #274 - Posted by: Chaun m/21/6'6"/200 at April 8, 2011 10:51 AM

3 rounds

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

20:27 (PR - 1:01)

Comment #275 - Posted by: cbecker at April 8, 2011 12:56 PM

29:25 (PR by 28s)

Comment #276 - Posted by: gazaloo/m/46/165lbs/5'9" at April 8, 2011 12:58 PM

22:13
100921: 21:29
I was on a great pace to beat my PR, but unfortunately the GHD station was taken at the 24 for round 2. I would have definitely beat it. So lame.
800m- on treadmill and at 10 for all rounds
GHD- Unbroken on round 1, round 2 I did regular sit-ups, and round three was a bit of a struggle, but took very short breaks.
Back extensions- round 1 and 3 went 40/10. Round 2 I subbed supermans.

Comment #277 - Posted by: Magnus 25/5'8"/160-165 at April 8, 2011 2:17 PM

M/19/6'1"/185
as rx'd 22:40 PR
beat my last time by about 4 or 5 minutes

Comment #278 - Posted by: Kevin A at April 8, 2011 3:43 PM

23:10
20 second walk from run to back extension/su station and 20 sec walk from be/su to running track

Comment #279 - Posted by: Christopher Denzer at April 9, 2011 6:56 AM

20:02

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

Comment #280 - Posted by: mark nash at April 9, 2011 1:32 PM

19:03 as rx'd

-subbed supermans full ROM (this is an easy exercise to cheat on)
-unanchored abmat situps full ROM

Comment #281 - Posted by: BAyopnetwork at April 9, 2011 4:07 PM

23:55

Comment #282 - Posted by: ecp2 at April 9, 2011 4:32 PM

19:01 UA Abmat at home

Comment #283 - Posted by: JDisch at April 9, 2011 5:45 PM

3 rounds

800m run
35 back extensions
35 situps

22:27

Ate crap for lunch and the runs didn't appreciated it.

Comment #284 - Posted by: Henry M at April 9, 2011 6:45 PM

In baltimore for the weekend
Hotel workout

3rds

Treadmill run 800 m
50 super mans
50 sit-ups

Not timed

Comment #285 - Posted by: al deezy at April 9, 2011 7:03 PM

22:10 (on a treadmill. Subbed good-mornings for back ext)

Comment #286 - Posted by: mlt at April 10, 2011 2:40 PM

I did this workout on Sunday, April 10, 2011. I got to the gym just before it was about to close so I had to do an abbreviated workout. I did a 3 minute elliptical warm up. Then I did a quick round of the CFWU with the lower abs isometric and OH TRX squat.

I did rounds of:
Run 800 meters/.5 miles on the treadmill
35 back extensions
35 sit-ups (unanchored)

I finished 2 full rounds + 400 meters/.25 miles in 17:38.

Comment #287 - Posted by: RJB7 at April 10, 2011 8:24 PM

28.42

Comment #288 - Posted by: JonNYC - 42/M/170/5'11" xfit since 6/08 at April 11, 2011 5:28 AM

4/10/11: 28.42
6/2/09: 27.29
9/23/08: 29.51 (after Fran)
11/10/08: 29.55

Comment #289 - Posted by: JonNYC - 42/M/170/5'11" xfit since 6/08 at April 11, 2011 5:33 AM

25:34

Comment #290 - Posted by: BrianR m/49/6'2"/188 at April 11, 2011 10:26 AM

CFWU x 3; + ring dips

As Rx'd, situps floor mat, feet anchored. BEs broken up, situps straight through

26:48, hamstrings very tight after first round.

Comment #291 - Posted by: F15E_WSO/M/48/180 at April 11, 2011 12:48 PM

WU
Michael
25:43 (indoor track)
M/50/197#/72"

Comment #292 - Posted by: RB at April 11, 2011 5:13 PM

As Rx'd.
28:15
Previous PR = 22:24


"Mrs. Miyagi"
20:21 (PR)

Comment #293 - Posted by: Miyagi m/31/165.2# at April 11, 2011 5:58 PM

24:06, GHD sit-ups. Last 50 GHD sit-ups unbroken. Last round of back extensions was HARD; I broke them into sets of 5 for the last round.

Comment #294 - Posted by: hillmanb at April 12, 2011 6:36 AM

18:03

Comment #295 - Posted by: Pacers at April 12, 2011 11:52 AM

25:06

Comment #296 - Posted by: rrkf15c m/37/160/5'9" at April 12, 2011 12:48 PM

35 yom 199 lbs.

27:52 @ PD. Last time 27:38

Comment #297 - Posted by: kgw at April 12, 2011 12:56 PM

m/30/5'9"/151

49:40

pr = 41:00

Comment #298 - Posted by: ceaver at April 12, 2011 3:33 PM

23:35

Comment #299 - Posted by: MikeyPaul - M/29/5'8"/170 at April 12, 2011 6:56 PM

Ran with 10k pack. Did with Lou

20:33mins

Comment #300 - Posted by: BarryT at April 13, 2011 6:22 AM

3x
run 400
25 su
25 be

9:45 (-1:14)

Comment #301 - Posted by: bookworm at April 13, 2011 7:34 AM

as rx’d: 20:18

Comment #302 - Posted by: Kevin - M/190/6'/39 at April 13, 2011 12:32 PM

M/6'0/18/186

15:50

Comment #303 - Posted by: Kenny at April 13, 2011 9:23 PM

Scaled to 25 and 25 on the SU and BE, ran the full 800's

24 min

Comment #304 - Posted by: clark at April 14, 2011 10:42 AM

Rx'd. 25:17
Smoked my PR by almost 5-1/2 minutes

Comment #305 - Posted by: bill/52/206/6' at April 15, 2011 2:36 PM

23:45
3 rft
800m t/m @ 3% incline 14kph
50 sit ups, straight leg, unanchored
50 back ext over gym ball
- broke sit ups & back ext into 25's

prev 26:40
3 rnds:
run 800m,
50 sit ups (unanchored, floor),
50 good mornings (24kg).

Comment #306 - Posted by: zenoperegrinus at April 18, 2011 3:49 AM

M/30/5'9"/150

Treadmill w/incline set to 1
Anchored sit-ups/back extensions broken up

32:17

Comment #307 - Posted by: BCG at April 19, 2011 11:02 AM

50/m/190

After w/o 11.3 165 amrap 165 clean/jerk in 5

30:27 compared to the turtle 28ish last time.

Comment #308 - Posted by: denob at April 19, 2011 12:41 PM

as rx'd

26:00

m/228/36

Comment #309 - Posted by: Toby D at April 20, 2011 10:27 AM

26 mins as rxed

Comment #310 - Posted by: TZ at April 21, 2011 4:35 PM

26 min as rx'd

Comment #311 - Posted by: TZ at April 21, 2011 4:36 PM

26:31, as Rx'd

Comment #312 - Posted by: Dennis M/27/6'0/190 at April 22, 2011 12:39 AM

6:23 7:01. 7:15. 20:38
No back. Extension

Comment #313 - Posted by: bert at April 22, 2011 12:30 PM

6:23 7:01. 7:15. 20:38
No back. Extension

Comment #314 - Posted by: bert at April 27, 2011 6:26 PM

29.11
45 lb supermans, abmat su's

Comment #315 - Posted by: Faleep at April 29, 2011 6:31 AM

m/37/5'9/182
CFWU-3. From home. Superman.

22:44
Disapp w/pace of runs. Cardio biggest problem. Legs not bad on runs. Really need to pick up pace on runs! Did back ext on kids' slide. First 26-30 unbroken then 5's-6's. Situps not bad.
9/21/10: 20:43-PR
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 #316 - Posted by: jrm at May 1, 2011 7:12 PM

24:11

as rx'd

Comment #317 - Posted by: Dexter at May 2, 2011 4:46 PM

had to switch to 25 back extensions in round 2 and round 3 other was as rx'd

24:25

Comment #318 - Posted by: thenine/m/34/6'6/250 at May 2, 2011 7:46 PM

CFWUx1
27:57
gym

Comment #319 - Posted by: Doug at July 12, 2011 4:43 PM

23:14 (800x1, 400x2)

Comment #320 - Posted by: Michał at November 3, 2011 8:08 AM

m/34/162/5'9"

33:33

Comment #321 - Posted by: jiggastemple at November 15, 2011 5:17 PM

M/38/185/5'10

32:27

Comment #322 - Posted by: Todd at November 19, 2011 1:19 PM

35:11

Half mile
GHD Sit Ups
Back Extensions

First Post

Comment #323 - Posted by: Nathan G at November 19, 2011 9:43 PM

21:26
As rx/d with unanchored abmat situps

Comment #324 - Posted by: fathertyme 33/m/6'/170# at February 14, 2012 6:48 AM

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

20:17

Comment #325 - Posted by: Manchild at March 25, 2012 9:58 AM
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