April 18, 2011

Monday 110418

Three rounds for time of:
Run 100 meters
50 Push-ups
Run 100 meters
50 Sit-ups
Run 100 meters
50 Squats
Run 100 meters
50 Back extensions

Post time to comments.

Compare to 051209.

BaladL1_OkinawaL1_ScottsdaleL1_CopenhagenL1_MorristownL1_TampaL1_ColumbusL1_SWAL1_th.jpg

Enlarge image

CrossFit Level 1 Certificate Courses: Joint Base Balad, Iraq, CrossFit Asia, CrossFit Scottsdale, CrossFit The Royal Danish Lifeguards, CrossFit Morristown, CrossFit Tampa, Rogue Fitness, Southwest Asia.


"Meet the Trainers", CrossFit Journal preview video [wmv] [mov]


"The Position Part 3: The Push-Up" with Kelly Starrett and Carl Paoli, CrossFit Journal preview video [wmv] [mov]


Becca Voigt by Reebok - video [wmv] [mov] [HD mov - Download Only]


"You Are Now Free to Speak About Politics" by Jacob Sullum, Reason.

Posted by lauren at April 18, 2011 5:00 PM
Comments

Airborne!

Comment #1 - Posted by: udo at April 17, 2011 5:12 PM

L1 great thanks to the staff. Took the test. Did I pass? Thanks the Luke for opening te gym.

Comment #2 - Posted by: Kevenator at April 17, 2011 5:13 PM

Big thanks to Lisa, Eric, and Nadia for an awesome Level 1 Cert! Had an awesome time and even learned a few things!

Comment #3 - Posted by: Stephen at April 17, 2011 5:16 PM

It's good to see Air Force Airmen getting certified. We need them!

Comment #4 - Posted by: Major Olson, USAF at April 17, 2011 5:30 PM

Way to go JBB!!

Comment #5 - Posted by: Wendy at April 17, 2011 5:43 PM

Love seeing the Level 1 Certificate Courses being held at the various military installations! Our military members make huge sacrifices for our country and seeing how CrossFit supports them all around the world, makes me feel lucky to be a part of the CrossFit Community! Thank you, CrossFit!

Comment #6 - Posted by: LT at April 17, 2011 5:47 PM

WHOA! Go CrossFit! If I had Guns like Miranda I'd kiss them, too!

I can't wait to do this WOD in the morning :D

Comment #7 - Posted by: AllisonNYC at April 17, 2011 5:53 PM

Thank you to the whole L1 staff at Crossfit Morristown. It was a great opportunity to work with true professionals and awesome athletes!

Comment #8 - Posted by: Angela at April 17, 2011 5:55 PM

The weather is getting nice in Cleveland and I'm going to do this WOD on the football field. What is a good alternative for back extensions that I can do outside at a stadium?

Comment #9 - Posted by: Charles at April 17, 2011 6:00 PM

Anyone know where or how to get the shirt that Spencer Nix is wearing in the "Meet the trainers" clip? I'd LOVE one!

Comment #10 - Posted by: Tim Squires at April 17, 2011 6:16 PM

@ Charles - Try 'good mornings' or 'stiff-legged deadlifts'. I generally alternate the substitution when I cannot do the back extensions.

Comment #11 - Posted by: Tyson at April 17, 2011 6:20 PM

Just want to give a shout out to the coaches at CrossFit Scottsdale this past weekend! Chris - My hero, Lance, Austin, Miranda, and Lindsey! you guys were great and it was a great experience to work with all of you! Cant wait to work on my snatches tomorrow so thanks for that Lance! You guys rock and I wish you all the best of luck in the games this year! 3,2,1 go...

Comment #12 - Posted by: Chad O'Connor at April 17, 2011 6:22 PM

Just finished the level 1 cert @ The Next Level in Tampa.

pros: great coaching staff and wealth of knowledge to draw from. Perfect amount of classroom time vs. practical time. Corrected my form then teaches you how to correct others in the lowest amount of steps and time I've ever seen. Willingness from trainers to answer questions and help out. Learned a ton in a short amount of time and feel confident in retaining the information. Covered all the major movements well. The facility suited our needs perfectly and the host showed great hospitality; thanks Eric!

Cons: our workout included pull-ups the first day and we learned kipping pull-ups the second day. Some probably could have benefited from learning them the first day. Plus some of us had pretty bad torn callouses and it blunted wanting to learn the kip.

Further comments: had a great time and didn't want to leave. Wish I would have taken this cert a long time ago when I first started and feel that I would be better off than I am now in my fitness. Felt a genuine desire from the trainers to teach us this stuff.

Thanks again!

Comment #13 - Posted by: cory at April 17, 2011 6:40 PM

I sometimes do back extensions lying flat on the ground, like Superman - lifting hands/arms and feet/legs. Not full range of motion, but works the back.

Comment #14 - Posted by: Heather Szabo at April 17, 2011 7:09 PM

thanks to CF Morristown for hosting all 53 of us! Great box and great weekend.

-Will L.

Comment #15 - Posted by: Will at April 17, 2011 7:13 PM

@ Tim

email Dean at CrossFit Dallas Central - that's one of their shirts.

www.dallascrossfit.com

Comment #16 - Posted by: Will at April 17, 2011 7:16 PM

Thanks to everyone at Crossfit Morristown for the cert. It was great to work with such top level trainers. Special thanks to James for yelling at me while i did the sectional wod.

Comment #17 - Posted by: Kevin K. at April 17, 2011 7:19 PM

The level one cert was great and the staff nailed it. Thanks to Rogue fitness for the great place to get it done. I had a great time meeting all the people with Crossfit in there blood.

Comment #18 - Posted by: Jason at April 17, 2011 7:23 PM

Thanks to a great L1 staff at Rogue this weekend! It was awesome!!!

Comment #19 - Posted by: John Gilbert at April 17, 2011 7:43 PM

Just completed my level 1 at Rogue Fitness, and the staff was AMAZING! Todd, Rob, Joe, Maggie, Ben, and my long-time crossfit idol Heather Bergeron made this weekend absolutely amazing. I fell in love with crossfit all over again and met some really great people. We saw many athletes complete Fran for the first time, PR in Fran, and props to Lindsey for getting her first muscle up (and it was STRICT!). Overall, great experience. Rogue provided us with great equipment (of course), and my expectations were far exceeded. Hip hip... Hooray!

Comment #20 - Posted by: Julianne B. at April 17, 2011 7:44 PM

are these weighted squats or what?

Comment #21 - Posted by: matt b at April 17, 2011 7:49 PM

thanks to CF Morristown for the cert and for an awesome weekend. Thanks to all the trainers and their amazing help and expertise.

-Ralph

Comment #22 - Posted by: Ralph P. at April 17, 2011 7:49 PM

I have some tendon pain in my ankles from running so much. Trying to bring my two mile time down for the APFT. So I am hoping after that nice 400m stretch on Thrusday that I'll be ready for this beast of a WOD.

Comment #23 - Posted by: Ernest at April 17, 2011 7:50 PM

Congratulations to all the newly certified L1 trainers at JBB! Wish I could've been there to enjoy it with you! Now for the challenge ... forge elite fitness among our Airmen, Soldiers, Sailors, and Marines. Lead them to embrace a new understanding of fitness and innoculate them against the unknown and unknowable. When you return from your deployments, plant and cultivate the seed at your base ... our brothers and sisters will be better for it. 3...2...1...GO!!!

Comment #24 - Posted by: Former Exec1 at April 17, 2011 7:50 PM

Thanks to the instructors in Tampa, a great cert!

Comment #25 - Posted by: Ben at April 17, 2011 7:59 PM

Please tell me you all saw Charles Barkley say he's joining CrossFit on TNT?!

Comment #26 - Posted by: Andy Lykens at April 17, 2011 8:02 PM

Rory, I just got to watch your home gym video. The internet in the hotel sucked this weekend, so I had to wait until I got home to check it out. Great home gym. It has everything you need and nothing you don't.

Comment #27 - Posted by: Pat Sherwood at April 17, 2011 8:14 PM

Thanks Crossfit Morristown and all the trainers for a great weekend!! I learned so much and appreciated all the coaching.

It's all about the waffles james!!

Comment #28 - Posted by: Nathan T at April 17, 2011 8:15 PM

Thanks to the CF Morristown L1 Cert staff and athletes for an awesome display of professionalism ,knowledge and passion.Proud to be part of the Crossfit lifestyle!

Comment #29 - Posted by: Carmelo at April 17, 2011 8:24 PM

Charles Barkley Committed to Crossfit on live TV

http://www.youtube.com/watch?v=cfvOMIo67Kk

Comment #30 - Posted by: Dylan Glickman at April 17, 2011 8:42 PM

That hurt. 21:30 w/ box jumps subbed for back ext. M/41/205/72" Diwaniyah Iraq

Comment #31 - Posted by: s_bezygerb at April 17, 2011 8:54 PM

Had a wonderful experience at Rogue Fitness! Thank you to everyone for sharing your knowledge, it was amazing!!

Comment #32 - Posted by: Nicole H at April 17, 2011 8:57 PM

Reebok, reebok, reebok, reebok, reebok! I swear I don't think I can stand another reebok commercial. Forget the athletes-just show a reebok symbol for thirty seconds and call it good! My fault for clicking on a link on the mainsite that has the word reebok in it. Won't happen again.

Comment #33 - Posted by: Ree Bok at April 17, 2011 9:00 PM

Julianne B hit it on the nose! Rogue Level 1 Cert was nothing short of... breath-taking!

Definately exceeded my expectations! THANK YOU ALL SOOO MUCH!!!

Comment #34 - Posted by: Adam Manley at April 17, 2011 9:30 PM

As Rx'ed

1:42
3:45
5:39
5:34
4:45

(Butterflied all pull ups)

Comment #35 - Posted by: DajM 33/M/5'7"/150 at April 17, 2011 10:14 PM

Whoops, wrong day.

Comment #36 - Posted by: DajM 33/M/5'7"/150 at April 17, 2011 10:17 PM

Just back from the L1 at Rogue......
Ben, Heather, Maggie, Joe, Rob and Todd: awesome job, keep changing the world!

Rogue:I can not imagine a better place to attend a L1 cert.... lifting weights, surrounded by weights! I left with a lot of great gear too, thanks!

To my fellow attendees: Thanks for the camaraderie, the stimulating conversations, the cheers and shouts for "1 more!".....allowing me to PR Fran, and "almost" getting my first muscle up (soon, very soon).

Until we meet again,
May your chalk be dry, and your load heavy!

Cheers!

Comment #37 - Posted by: Ron Smith at April 17, 2011 10:30 PM

GREAT LVL 1 Course @ JBB. Russell, Nicole and Joe were awesome. Had a blast and learned a lot. Thanks again!

Comment #38 - Posted by: AFRGR183 at April 17, 2011 10:39 PM

First off...big thank you to Crossfit Scottsdale for a amazing Friday Night Lights event! I was able to complete my WOD 11.4 and see some great athletes at work. Secondly; Miranda, Chris, Lance, Austin, Lindsey; THANK YOU THANK YOU! The level 1 cert was amazing. I learned a great deal of information that I willl be able to use for myself and to help the people that are at the gym I go to with their potential to become better. I also would like to say that I thought the teachings were great, very informative and always positive. That is the kind of enviroment you should be in when learning something you love to do. Thanks again, good luck to you all in the open/regionals/games, you all will kick some serious a$$! Thanks again!

Comment #39 - Posted by: Ariana at April 17, 2011 11:28 PM

Just finished the lvl 1 cert in copenhagen and what a great seminar
:-) Cheers to the trainers for a GREAT job!

Comment #40 - Posted by: Thomas Gramkov at April 17, 2011 11:50 PM

29:48, too baaad.

Comment #41 - Posted by: Filip at April 17, 2011 11:58 PM

Thanks for the introduction to crossfit Russell, Nicole and Joe and thanks for bearing with the dust storms that almost sunk our level 1 Cert course

Comment #42 - Posted by: Dion at April 18, 2011 12:28 AM

SMOKED!!!
Subbed 95lb Romanian DL for Back Extensions
39:02...

Comment #43 - Posted by: JBarr M/28/6'/199/ at April 18, 2011 1:04 AM

Does anyone know how the level I cert at JBB was coordinated. I've been trying to find info on Level I certs being held in Iraq or how to get one coordinated.

Comment #44 - Posted by: Jared K m/33/70"/210 at April 18, 2011 1:10 AM

is that weighted squats?

Comment #45 - Posted by: Waqas at April 18, 2011 2:34 AM

20:42 (unanchored ab-mat situps, supermans)

Nice WOD.

Comment #46 - Posted by: gb 43/m/71"/185# at April 18, 2011 2:48 AM

Sounds like fun! Guess there is room for working on the HSPU after WOD!

Greetings from Germany!

Comment #47 - Posted by: Nils H at April 18, 2011 2:59 AM

Hats off to Todd, the cert staff, and Rogue. Had a blast this weekend. Good times and Good people.

Comment #48 - Posted by: JDM at April 18, 2011 3:28 AM

Thanks to Russell, Joe and Nicole for being flexible, energetic and all-around awesome for training us here in SWA--starting our program w/ new L1s is exciting to say the least. We are pumped!
Jared K--post your email and will get back to you on coordinating for your site.

Comment #49 - Posted by: RAD at April 18, 2011 3:29 AM

Great Job Morristown Crew! Joe, Adrian, James, Jenn, Ty, Mike and our fantastic host/coach Karianne. All of your skills, anecdotes and overall knowledge was not only informative and on point but delivered with such clarity and specificity. Thanks for a great weekend and Level I Cert! BURPEEESS!!!

Comment #50 - Posted by: Tom D at April 18, 2011 3:43 AM

My son Kyle has a big day Monday.  He goes through another open heart surgery at 7:30am central.

I've had AMAZING support from my fellow crossfitters since his birth two years ago. I told his story in the comments on 090318 and received an overwhelming response from brothers and sisters in this community. Just wanted to give you all another update and say thanks once again for the unending strength I get, in this case mentally, from my CrossFit family here and at my affiliate.

Will be giving updates on my affiliate website and FB page. Much love and thanks on this rainy day in Chicagoland.

Stay strong little man.

Scott at CrossFit Amplify

Comment #51 - Posted by: SAT at April 18, 2011 3:43 AM

30:58

Comment #52 - Posted by: JuliAnn (F/42/5'6/149) at April 18, 2011 3:44 AM

Three rounds for time of: 13"47'6
Run 100 meters
50 Push-ups
Run 100 meters
50 Sit-ups
Run 100 meters
50 Squats
Run 100 meters
50 Back extensions

Comment #53 - Posted by: adrianlua at April 18, 2011 3:57 AM

Is Fran the standard WOD at all the certs?

For those that have taken it?

Thanks

Comment #54 - Posted by: Charlie at April 18, 2011 4:12 AM

I have bad arthritis in my neck. Can't do overhead press etc. Any sub's? Thx

Comment #55 - Posted by: Angiestone 49 f/115/53" at April 18, 2011 4:19 AM

SAT @46,

Best of luck to Kyle on the next phase of his journey. We remember, whether we are still hanging our here or not.

Comment #56 - Posted by: Lil'Bingo at April 18, 2011 4:26 AM

23:21 ran on treadmill

Comment #57 - Posted by: Tyler Scott at April 18, 2011 4:57 AM

A few days behind.
Did Lynne today. Results there.
Out of 212 posts, only 4 female posted results.
How disappointing.

SAT and Kyle: Stay strong/Be strong.

Laura

Comment #58 - Posted by: power-girl at April 18, 2011 5:00 AM

A huge thanx to Nadia, Lisa, and Eric for coming out to Japan to give us military people our level 1 cert. I couldn't have asked for a better group of instructors to come out. They went way beyond my expectations to make sure i got the material. i want to give another ginormous thank you to everyone that had a hand in help putting this on. definitely coming back for more!

Comment #59 - Posted by: Izzy at April 18, 2011 5:07 AM

@46 Good luck Kyle. God Bless.

Comment #60 - Posted by: Kelsey at April 18, 2011 5:25 AM

Completed my level 1 cert at Rogue this past weekend. The staff was amazing!! Todd, Heather, Ben, Maggie, Rob, Joe, I learned so much from all of you, and it was a big reminder of why I love crossfit so much and the possibilities are endless. BIG THANK YOU to all the trainers and attendees, met some great people, had a lot of fun, and learned a lot too! Lindsey awesome job on your first MUP. Rob great work on your week 4 sectionals WOD, so proud you got that MUP, thanks for letting me judge you!!

Comment #61 - Posted by: Jen DuVal at April 18, 2011 5:28 AM

M/36/165
Substituted supermans
21:25

Comment #62 - Posted by: j.galt at April 18, 2011 5:30 AM

Just attended the Level One cert at Rogue this weekend. Being at Rogue was like stepping into Fantasy Factory for CrossFit'rs. Everyone in the cert staff was knowledgeable, passionate and easy to approach. Thank you to them, thank you to the Hennigers for having us.

Comment #63 - Posted by: Jake W at April 18, 2011 5:37 AM

Thank you Russell, Nicole, and Joe!!! It was an incredible opportunity to learn from you guys! Your passion, enthusiasm, and dedication made the cert a truly unforgettable experience. Thank you for your willingness to make things work at the last minute and for wholeheartedly supporting the troops. God bless.

Comment #64 - Posted by: Kristin at April 18, 2011 5:43 AM

still havent found an answer to back extensions for time? I dont understand how you can do back extensions quickly? Hip extension can be done quickly but can back ext be done quickly too and is it a quantifiable movement, if so what standard do you use?... or are the lines blurred betweent the two??

Comment #65 - Posted by: Leigh at April 18, 2011 5:45 AM

Thanks to Lisa, Nadia and Eric for a great L1 cert this weekend. It was a perfect balance of work and play. I definitely walked away with a ton of knowledge and confidence. Thanks to Crossfit Asia for making this happen.

Comment #66 - Posted by: Auste at April 18, 2011 5:49 AM

8 min per set
1 set bc of time
100 meters = .062 mil

Comment #67 - Posted by: Hale at April 18, 2011 6:18 AM

Yes, I heard Sir Charles wants some Xfit. If it's anything like his golf swing....look out!

Today's WOD - 30:50 as Rx'd. Dang pushups.

M/42/6'4"/208

Comment #68 - Posted by: Glen at April 18, 2011 6:32 AM

M/30/172/5'10"

as rx'd

run on treadmill 0.07 mile (to make up for the time to get the treadmill started)

24:52

Comment #69 - Posted by: Mark at April 18, 2011 6:39 AM

For # 49 Charlie.

Fran was at my cert and many others that I have spoke with however the head trainer at our gym did Fight Gone Bad

Comment #70 - Posted by: Heath Powell at April 18, 2011 6:40 AM

F/29/5'3/119

Sub kbs for back extensions (did it all out side, twas a beautiful morning).

23:04

Comment #71 - Posted by: Andrea Cross at April 18, 2011 6:42 AM

Can someone tell me where CrossFit's new HQ is? Is it still in Santa Cruz? I am going to SC for vacation in two months and would love to stop in, but I can't figure out where it is.

Please email me if you know! cfletcher1971@hotmail.com

Comment #72 - Posted by: Craig Fletcher M/39/6'4"/215 at April 18, 2011 6:42 AM

RX 24:08. Back extensions and pushups were broken the 2nd and 3rd rounds.

Comment #73 - Posted by: Sandbox at April 18, 2011 6:47 AM

36:16 as rx'd

Comment #74 - Posted by: Brett C. m/29/6'0"/170lbs. at April 18, 2011 6:55 AM

as RX'ed
36:16 minutes

dang situps...

Comment #75 - Posted by: warecreek at April 18, 2011 7:01 AM

7:44 + 8:36 + 8:35 = 24:55 as rx'd. Definitely had to take a break after.

Comment #76 - Posted by: Jim 40/5'11"/165 at April 18, 2011 7:02 AM

Awesome experience at Rogue Fitness for the Level I...what makes crossfit amazing is the community. It's good to see the community is in great hands by evidence of the quality of instructors on the seminar staff..

Comment #77 - Posted by: Dale King at April 18, 2011 7:05 AM

Jessica 27:13
Beth 27:16
Sub supermans for back ext

Comment #78 - Posted by: Beth at April 18, 2011 7:14 AM

28.12 as Rx'd

Comment #79 - Posted by: NAMWIZ at April 18, 2011 7:22 AM

24.14 as rx'd

Comment #80 - Posted by: Ben 32/5'5"/142 at April 18, 2011 7:29 AM

this work out is sick

Comment #81 - Posted by: robert at April 18, 2011 7:37 AM

Subbed 10 ten double unders for the 100m. 19.06 total time.

Comment #82 - Posted by: Timty at April 18, 2011 7:43 AM

13 minutes? That is a super human time.

Comment #83 - Posted by: Sandbox at April 18, 2011 7:44 AM

That was a great video with Kelly and Carl. I've been having trouble with my shoulders and that video explained clearly why. I tried a push up like you said to; no pain. Thanks!

Comment #84 - Posted by: Cheri at April 18, 2011 7:46 AM

31:35 as RX'ed.
The pushups killed me - I cannot yet pump out 50 pushups X 3.
Then day 14 of 100-day burpee challenge.

Comment #85 - Posted by: Alan H. in Kabul at April 18, 2011 7:48 AM

Had an incredible time at the lvl 1 in Scottsdale! Thank you CFS for hosting! To all my trainers: You made the experience so fun and enjoyable! I learned so much not only about myself and my form but feel much more comfortable about how to cue and correct in training. Thanks for helping me finish my first Fran ever! and with one leg at that! You guys rocked my weekend :)!

Comment #86 - Posted by: Bianca R at April 18, 2011 7:55 AM

Ran in the gym down and back 3 times ( little over 125 meters ) for the running
did situps push ups squats as rxed, the back extensions i used a 25 lb plate in my folded arms, and did sunrises .

34:16 for time

m38/190lb/5"8"

Comment #87 - Posted by: DamonWV at April 18, 2011 8:10 AM

Are the situps suppose to be on the GHD?

Comment #88 - Posted by: Alex at April 18, 2011 8:12 AM

M/43/5'11"/185

3 rnds

100m run
50 Push-ups (hand release at bottom)
100m run
50 Sit-ups (unanchored with soles of feet together)
100m run
50 Squats
100m run
50 Back extensions

32:51

Comment #89 - Posted by: nutfam at April 18, 2011 8:14 AM

37:35
subbed hello dollies for back extensions and added a 25lb backpack.

Comment #90 - Posted by: JR@Bragg at April 18, 2011 8:17 AM

Great to see a L1 cert at JBB! Only about 14 months too late! There have been awesome changes at JBB for Crossfit since I was there in 09-10. Back then we only had 210 lbs of bumper plates total. Now, it is a full up military affiliate with multiple L1 Cert leaders. Great work and a big thank you to CFHQ for supporting our Airman and Soldiers downrange.

Bryan K (aka Quadzilla)

Comment #91 - Posted by: Bryan K at April 18, 2011 8:19 AM

Just wanted to thank Eric, Nicole, and Joe for coming over to southwest asia and teaching us the techniques!

Greatest class I've ever had!

Comment #92 - Posted by: Heikell at April 18, 2011 8:25 AM

28:29 tuff!

Comment #93 - Posted by: jmf at April 18, 2011 8:35 AM

m/21/144
happy with my first timed wod, felt like spewing after though!
23:37 rx'd

Comment #94 - Posted by: Dai at April 18, 2011 8:49 AM

3 rounds
160 m run
50 push ups
160 m run
50 crunches
160 m run
50 squats
160 m run
50 supermans

25:21

Comment #95 - Posted by: Justin at April 18, 2011 8:53 AM

28:37 rx'd

Comment #96 - Posted by: B-Mo, M/33/6'/190 at April 18, 2011 9:05 AM

17:30

Comment #97 - Posted by: Nate at April 18, 2011 9:05 AM

19:59

Comment #98 - Posted by: CPD at April 18, 2011 9:08 AM

29:25, subbed Romanian Dl for back extensions. Great workout.

Comment #99 - Posted by: matt cosimini at April 18, 2011 9:32 AM

thanks to all the trainers at the Level 1 cert in Morristown NJ. You guys are the best. Every trainer was intelligent and approachable. What an amazing crew and experience!

Comment #100 - Posted by: Amy O at April 18, 2011 9:32 AM

27:02, substituted good mornings for back extensions.

Day 1 of crossfit after back surgery from the first time I did crossfit.

Comment #101 - Posted by: lilchappy at April 18, 2011 9:38 AM

Subbed supermans for back extensions as done on a running track.
25.19
...extremely hungover!

Comment #102 - Posted by: Ben at April 18, 2011 9:42 AM

M/148/5'10"
33'39"

Comment #103 - Posted by: Vee at April 18, 2011 9:43 AM

Charles Barkley was the man, and now that he's signed up for crossfit he's simply an american icon...great crossfit shoutout from Sir Charles.

Comment #104 - Posted by: dan at April 18, 2011 10:00 AM

Feeling good on this one. Have comparable times...

sub'd supermans for back extensions

otherwise as rx'd

30:55

Comment #105 - Posted by: kevin s/ 74"/210/36yo/SJAFB at April 18, 2011 10:03 AM

2011-04-18: Mistake 1rnd/200m runs. 8:45@1:37,2:13,2:13,2:40. Have to make this up.

Comment #106 - Posted by: gs at April 18, 2011 10:12 AM

Carole
F/52/5'6"/133

One round of today's WOD. Clock malfunction- no time.

Kevin
M/52/5'11"/172

Did yesterday's "Hammer", with 95#.

1:59, 2:16, 2:48, 3:17, 2:53

RIP

Comment #107 - Posted by: Kevin C. at April 18, 2011 10:14 AM

M/38/170/5'10"

34:23

Comment #108 - Posted by: Steve Muggridge at April 18, 2011 10:31 AM

28:28 w/ 25 double unders for 100m runs

Comment #109 - Posted by: Jette 41/M/5'11"/175 at April 18, 2011 10:33 AM

30:30 barefoot around the yard
supermans instead of strict extensions

Comment #110 - Posted by: cort at April 18, 2011 10:39 AM

28:45 -- subbed supermans for BE's so I could do it outside.

Used this WOD as an opportunity to review and practice fundamentals.

Sprints: Measured precise 100m with tape measure. Made sure posture was tall with tight midsection.
Push-ups: Chest & thighs to deck, arms locked out at top. Body rigid. No snaking.
Sit-ups: Unanchored AbMat; both hands touching the ground behind head and next to feet each rep.
Squats: Focused on maintaining lumbar curve, weight on heels and proper depth.
Supermans: tops of thighs, arms and upper chest off deck each rep. These killed my time, but that's how it goes.

Comment #111 - Posted by: Bill M. m/46/5'3"/133 at April 18, 2011 10:57 AM

M/31/190

Ahhh...misread workout...still a good one. One rnd 10:26. Will have to try this one again. Probably needed a lighter day to help recover.

Comment #112 - Posted by: Jesse at April 18, 2011 10:57 AM

Many thanks to host affiliate Crossfit Morristown for doing such a great job and a big shout out to the trainers who didn't phone it in, but made a real effort to help people out. I learned a s**tload and got my first legit muscle up. For anybody on the fence about ponying up for the L1 Cert, just do it.

Comment #113 - Posted by: Christopher Denzer at April 18, 2011 11:03 AM

28ish rx'd (stop watch issues - do not let the face look at the sun...)

Comment #114 - Posted by: Ted - Ocala, Florida (35/190/6'1") at April 18, 2011 11:08 AM

First crossfit after 2 years hiatus, got er done in 21 minutes but cut those calasthenic reps to 25. Still felt the fat burn headaches! Good for me.

Comment #115 - Posted by: scott at April 18, 2011 11:12 AM

M/31/6'0"/220lbs

WOD: as rx'd
30'55
two workouts in a row that damn near killed me

Comment #116 - Posted by: Barrett at April 18, 2011 11:12 AM

subbed 24" box jumps for 100m run
subbed 45# goodmornings for back extensions

25:05

Comment #117 - Posted by: James M/28/5'7"/155 at April 18, 2011 11:16 AM

Monday 110418
Three rounds for time of:
Run 100 meters
50 Push-ups
Run 100 meters
50 Sit-ups
Run 100 meters
50 Squats
Run 100 meters
50 Back extensions

situps unanchored abmatt
pushups hand raised
RX back ext and squats
runs RXd with a turn, the run was in an ''L'' pattern not straight like it really mattered.

time 26:30


Pushups broke fron the begining but I git 30 in a row the first two rounds and I don't know on the last round, just went at it.

Situps unbroken not super fast but steady.

back ext as the are, all unbroken

squats like the situps, steady and unbroken, first round fasteds.

I tell you the run after the squats was funny, legs all funny and not working right.

I saw today as pushing into the pain, except the pushups.

Comment #118 - Posted by: NikNichols42yo 5'7'' 165lbs at April 18, 2011 11:17 AM

Thinking about turning this into a swimming WOD.
Anybody with me?

I'm guessing the pool at the gym i work out at is maybe 25 yards. Do 50 yard swim for each 100 meter sprint.
Not too sure what to put in place of the GHD's though.

Hhhmmmmm..... sounds painful!

Comment #119 - Posted by: Chach at April 18, 2011 11:19 AM

For the 100m runs, I subbed the following:

"Dribble down to the far court and make a jump shot. After making the shot, take the ball to the end line, turn around, and dribble back down to the near side of the court. Make a jump shot on that side. The first shot taken at each end of the court must be from 20 feet (3-pointer); subsequent shots can be anywhere 12 feet and beyond. Keep track of your field goal percentage each round."

Total time - 24:15.
FG: 8-18, 8-25, 8-17.

Although I had a pretty good idea beforehand, I wanted to see what general and muscular fatigue would do to my jump shot. First shots each round were 2-2, 2-2, 2-3. Contrast this with the shots right after doing 50 pushups: 2-7, 2-9, 2-5 (including several air balls - ouch)! Sprinting down the court after sit-ups, squats, and back extensions presented their own challenges...

Comment #120 - Posted by: Mel/38m/5'10"/175 at April 18, 2011 11:21 AM

I tried to do this today after 3 rounds of yesterday's WOD. Crazy for a newb...only one round. Gotta push harder next time.

Comment #121 - Posted by: Andy at April 18, 2011 11:27 AM

CFWU x3

40:41
as rxd

legs still smoked from 400m lunges and 8 mi run Saturday

Comment #122 - Posted by: Matthew m/30/6'2"/175 at April 18, 2011 11:29 AM

Started with crossfit 1 week ago. Love it !!!

1 round: 10 min (50 rep)
2 round 11 min (40 rep)
3 round 12 min (40 rep)

Is that okey for a beginner?
/ Thanks

Comment #123 - Posted by: walle at April 18, 2011 11:39 AM

34:18
as rxd

Comment #124 - Posted by: Thomas m/20/6'/185, The Netherlands at April 18, 2011 11:40 AM

Ran 406 feet (13/mile). 100 meters is 328 feet.

23:39

I woke up with a headache and had a bad headache through the whole WOD. Next time half that time...

Comment #125 - Posted by: DajM 33/M/5'7"/150 at April 18, 2011 11:44 AM

As Rx'd

27:25

BRAZIL!!

Comment #126 - Posted by: Guilherme Guida M/28/5'9''/178 at April 18, 2011 11:45 AM

28:19

Almost had the first round of push-ups unbroken, got to 44.

Situps were unanchored.

Comment #127 - Posted by: Brandon at April 18, 2011 11:47 AM

29:03

Hard graft that one! Didn't enjoy the back extensions so much...

Comment #128 - Posted by: JK\m\24\6"\205 at April 18, 2011 11:47 AM

Rx'd - 26:18

Comment #129 - Posted by: Townsend m/27/5'8"/140 at April 18, 2011 11:49 AM

with shoulder injury, sub'd 25 pus. Also sub'd 15 du's for 100m.

25.08

Comment #130 - Posted by: albino at April 18, 2011 11:51 AM

M/21/170/5'10"

Subbed supermans for BEs and used unanchored situps, otherwise as rx'd.

18:20

Comment #131 - Posted by: SamB at April 18, 2011 11:56 AM

M/30/72"/18
17:43 as rx

Comment #132 - Posted by: Bobby at April 18, 2011 11:59 AM

M/30/72"/185
17:43 as rx

Comment #133 - Posted by: Bobby at April 18, 2011 12:01 PM

38:40
runs were 96 cadence, per CFE cert
pushups in 'the position'
sit ups, unanchored abmat and slow
squats were groovy
back extensions were brutal

Comment #134 - Posted by: TRN III at April 18, 2011 12:03 PM

our affiliate tweaked this to:

1 round of run 200m, 50 pus ups (chest to deck), run 200m, 50 sit ups (unanchored abmat), run 200m, 50 pull ups (kipping), run 200m, 50 air squats (hip crease below the knee).

TIME: 9:13

Feelin' tired today after back squat and strict press strength work yesterday with accessory work on the Rogue Matador dip station coupled with sit ups...time for a rest day tomorrow!

Comment #135 - Posted by: Kim Malz~Fit Mom in CT (F40/130/5'2") at April 18, 2011 12:14 PM

As rx'd 29:25

Comment #136 - Posted by: brittk at April 18, 2011 12:19 PM

27/m/5'11"/175
As rx'd
28:27
Run through snake was rough. Slowed them down big time.

Comment #137 - Posted by: justaman - liberty, sc at April 18, 2011 12:23 PM

WOD:

3 RDS for time:

200m run
50 push ups
200m run
50 situps
200m run
50 squats
200m run

tImE: 26:05

Comment #138 - Posted by: Graig - M/30/5'9"/185 at April 18, 2011 12:24 PM

21:23

subbed 25kg weighted good mornings for BE

Comment #139 - Posted by: Mick 41/5'8"/165 at April 18, 2011 12:24 PM

Treadmill @ 1.5 deg
27:07

Comment #140 - Posted by: chavez at April 18, 2011 12:30 PM

2 rounds in 28 mins. Bad shape after a few months off with a torn calf. Almost lost my breakfast on that one.

Comment #141 - Posted by: Steve at April 18, 2011 12:32 PM

27:51. As rx'd w/roman chair

Comment #142 - Posted by: Jdude at April 18, 2011 12:33 PM

21:22
as rx'd
-I ran on a b-ball court: 3x length and to the top of the 3 point line.
-Push ups were harder than usual because my chest is still super sore from Lynne...what a skank.
-Every thing else went well.

Comment #143 - Posted by: Magnus 25/5'8"/160 at April 18, 2011 12:37 PM

34:19 as rx

Comment #144 - Posted by: ewizzle at April 18, 2011 12:41 PM

M 25/5'10"/143
25:28
Had to sub supermans for two round because of people at the globo. Great workout love it!!

Comment #145 - Posted by: chris at April 18, 2011 12:52 PM

Thanks Nicole, Joe, and mr. Berger for teaching us in JBB. You guys were awesome!!!

Comment #146 - Posted by: Igama at April 18, 2011 1:00 PM

subbed supermans for back extensions
sit-ups were unanchored, no abmat
otherwise, rx'd
22:05

Then, I did 51 burpees for day 51 of my 100 day burpee challenge.

Comment #147 - Posted by: Sarah (22/123/5'4") at April 18, 2011 1:13 PM

subbed supermans
36 minutes

Comment #148 - Posted by: Nikee 17/ f/130/5'6" at April 18, 2011 1:26 PM

18:09 as rx'd.

no SWOD today

m/28/5'6"/145

Comment #149 - Posted by: Rudy Wilde at April 18, 2011 1:26 PM

As Rx'd

9:01
12:53 (ouch)
11:37

Situps were anchored with a mid-incline
33:32

excellent WOD

Comment #150 - Posted by: Jomo Frodo at April 18, 2011 1:28 PM

1 rd, 8:21

subbed good mornings.

Comment #151 - Posted by: Roger M. at April 18, 2011 1:30 PM

34 minutes flat as rx'd. I have started doing games push ups on all wods that have push ups in them. They are killing me. They really slow my times down. I really think that hands off the ground should be standard for push ups.

Comment #152 - Posted by: Lawrence at April 18, 2011 1:31 PM

29:00
Had to use the treadmill

Comment #153 - Posted by: Wendy at April 18, 2011 1:38 PM

Im a little behind and just finished the 11.4 wod, actually I didnt finish, in the middle of my OHS I stopped due to a severe headache right at the top of my head that came on almost instantly. I could feel it creeping up right as I was pushing through the OHS. I have had this twice before, always while pushing through a rep. Kind of scary...any ideas?

Comment #154 - Posted by: jt m/27/74''/205 at April 18, 2011 1:39 PM

Thank you Rogue and the Trainers at Level 1 in Columbus, OH for a great weekend.

Comment #155 - Posted by: Jason at April 18, 2011 1:42 PM

Subbed 100m run for 200m, all else as rx'd.

25/m/170/70in/ 18:45

Comment #156 - Posted by: Jacob at April 18, 2011 2:01 PM

Rx'd 34:55
Anchored abmats

Comment #157 - Posted by: Alan M/45/180# at April 18, 2011 2:02 PM

m/45/185

subbed superman for back extensions

21:13

Comment #158 - Posted by: cosmo at April 18, 2011 2:04 PM

24:14. 1st WOD ever

Comment #159 - Posted by: rob at April 18, 2011 2:08 PM

Subbed 10 box jumps @ 24" for each 100m run, otherwise as Rx. Roman chair for back extensions, anchored situps.

26:27

Splits were 8:14, 10:16, 7:56. Kept rests short, but sets were broken up more than I'd like.

Comment #160 - Posted by: Sheldon N (M/33/6'/185) at April 18, 2011 2:09 PM

#147 did you drop the bar on you head? That would create a headache that comes on pretty quick.

Comment #161 - Posted by: Dave at April 18, 2011 2:14 PM

"Hammer"
-18:02 @ 95LB

Today's WOD
-24:34

..along with a 20 mile cycle ride to and from work im spent! Thanks crossfit for pushing me to my limits and helping me break my personal barriers!!

Comment #162 - Posted by: Randy B. at April 18, 2011 2:16 PM

m/20/5'8/160

Three rounds for time of:
Run 100 meters
50 Push-ups
Run 100 meters
50 Sit-ups
Run 100 meters
50 Squats
Run 100 meters
50 Back extensions

Time: 21:00

Runs were done on treadmill.

Comment #163 - Posted by: Drewpy at April 18, 2011 2:31 PM

26:30 as rx'd

Comment #164 - Posted by: SB at April 18, 2011 2:48 PM

33:16

Comment #165 - Posted by: DWB at April 18, 2011 2:52 PM

32:30, subbed Supermans for back extensions.
I wasn't feeling to good yesterday and I had to stop Hammer after the 3rd round, I'll be trying that again on Wednesday.

Comment #166 - Posted by: Will 18/M/5'8"/175 at April 18, 2011 2:55 PM

as rx'd
19:40

wow it was hot on FHTX today

Comment #167 - Posted by: Jon-David at April 18, 2011 3:01 PM

M/42/255#
New to CF
~40:00
~150yd runs, all else rx, back extensions brutal.
EW

Comment #168 - Posted by: Eric at April 18, 2011 3:01 PM

M/42/255#
New to CF
~40:00
~150yd runs, all else rx, back extensions brutal.
EW

Comment #169 - Posted by: Eric at April 18, 2011 3:02 PM

JT #149
Go hit K-Star's mobility WOD. (mobilitywod.com). One of his latest bits is about precisely that headache.
You kinked your neck right at the very top, essentially with your chin forward and up.

Comment #170 - Posted by: TRN III at April 18, 2011 3:21 PM

1 minute speed bag, 1 minute heavy bag
25 Push-ups w/60lbs resistance
1 minute speed bag, 1 minute heavy bag
25 Med ball toss sit ups (unanchored) w/20lb Ball
1 minute speed bag, 1 minute heavy bag
25 Squats w/ 20k Bar
1 minute speed bag, 1 minute heavy bag
25 Kettlebell swings 20k
"Mad minute" on bag work
24:33
M/53/6’/210


Comment #171 - Posted by: Pete In Sun City at April 18, 2011 3:28 PM

Who's gonna train Sir Charles??

Comment #172 - Posted by: matyb at April 18, 2011 3:30 PM

18:34

3 rds
100 meter run
50 pushups
100 meter run
50 situps (unanchored)
100 meter run
50 squats
100 meter run
50 back extensions

Comment #173 - Posted by: lewis at April 18, 2011 3:40 PM

Oh man, did 400 meter walking lunges yesterday, dont know how I am going to do this one with as smoked as my legs are!!!

Comment #174 - Posted by: linda at April 18, 2011 3:42 PM

BrandX Pack Scaling:

35 reps instead of 50

18:20

Comment #175 - Posted by: Seader at April 18, 2011 3:45 PM

20:53
Legs still sore from the 400m lunges. Did it outside the YMCA so I had to do all 150 BE's at the end at one time.

Comment #176 - Posted by: Edwards M/14/5'11/160 at April 18, 2011 3:48 PM

27:49

F/20/5'5"/125

Comment #177 - Posted by: Andrea at April 18, 2011 3:57 PM

33:49
F/25/5'3"/127

Comment #178 - Posted by: Deanna at April 18, 2011 3:59 PM

M/24/68"/162

33:47

Deanna #172 we should race next time. ;)

Comment #179 - Posted by: Jimbotron at April 18, 2011 4:06 PM

40M/5'10"/170#

W/U: skipped.

As Rx: 19:46.

C/D: skipped.

This is a fun WOD. Still feeling a little achey from the last cycle. Would love to do this one again when I'm fresh.

Comment #180 - Posted by: rjf (Since 07-20-07. WOD no. 1027) at April 18, 2011 4:10 PM

Around 45 minutes. Doesn't help I ran .20 miles instead of 100 meters and had to run up and down the stairs of the health club to go to and front the treadmill. Not bad for a newbie though...I think.

Comment #181 - Posted by: Heather at April 18, 2011 4:12 PM

28:24

Comment #182 - Posted by: Eli at April 18, 2011 4:14 PM

30/M/133

Subbed supermans for back extensions since I had no way to do them in my outdoor course.

30:57

Alisha311
30/F/104

Subbed supermans for back extensions.

Scaled to 20 reps first round, 15 in second, 10 in third (15 squats in third round by mistake).

21:21

Comment #183 - Posted by: Eric E at April 18, 2011 4:21 PM

#156 dave
Nope, I was in mid squat and it just came on. I dropped the bar forward onto the mat in the hope that it would stop.

Comment #184 - Posted by: jt m/27/74''/205 at April 18, 2011 4:22 PM

32:57
3 rounds
Row 400m
50 Pushups
50 Situps
50 Squats
50 60# Straight leg Deadlifts

Comment #185 - Posted by: Linwood Wright at April 18, 2011 4:30 PM

36:11
As RX'd except sub'd 45lb kettle bell straight leg dead lifts for back extensions.

Comment #186 - Posted by: Jim S at April 18, 2011 4:35 PM

27:12 as Rx'd.

Comment #187 - Posted by: JFC at April 18, 2011 4:53 PM

"Hammer" as Rx'ed

2:26/3:26/4:18/4:05/4:44

total=19:59

Comment #188 - Posted by: Quinn McCutchen M/41/150/5'10" at April 18, 2011 4:55 PM

As RX'd
33:30

F/41/5'5"/120

Comment #189 - Posted by: TineNeff at April 18, 2011 4:56 PM

39:05 26/m/67in.

Comment #190 - Posted by: avg. joe at April 18, 2011 5:01 PM

2011-04-18: AM=Mistake 1rnd/200m's. 8:45. Rnds@1:37-2:40. PM=Rx'd 23:47. Rnds 1:08-2:17.

Comment #191 - Posted by: gs at April 18, 2011 5:04 PM

As rx'd 31:08

Comment #192 - Posted by: thinlizzie at April 18, 2011 5:28 PM

Thanks to Dan at CF Atlanta for the drop-in.

"Hammer" make-up:

3:07/3:45/5:41/6:50 (dropped last round)

Comment #193 - Posted by: james.patrick [M/49/66"/135] at April 18, 2011 5:35 PM

WU: DU and HS practice, etc

WOD:

24:09 rx'd (hand release PU, unanchored SU)
(6:56,8:18,8:55)

cool down, ring work, MU's, HS walk

later,
b

Comment #194 - Posted by: brian p m/34/5'8-1/2"/168 at April 18, 2011 5:42 PM

2rounds @ rx'ed

26:30

Ruff.

Comment #195 - Posted by: Soup at April 18, 2011 5:43 PM

21:09 rx'd

(ext on GHD)

Comment #196 - Posted by: Marco at April 18, 2011 5:45 PM

8:53
8:28
8:52

26:13 total

First week of crossfit. Started my journal. I can't wait to see my improvements by next month

Comment #197 - Posted by: Mr Mack at April 18, 2011 5:48 PM

m/43/5'6"/150

subbed superman for back extension

30:28

Comment #198 - Posted by: duane at April 18, 2011 6:16 PM

F/41/5'4"/116
32:03
-not the most efficient workout. Did it at home. Doc running sort of with me during the 100s. Only had to stop and deal with squabbling kids three times.
-back extensions done on fitball, feet anchored on front porch.

Comment #199 - Posted by: Heather Szabo at April 18, 2011 6:19 PM

Subbed the 100m run with 20 reps of 24" box jumps (240 reps total), total time was 28:10

Comment #200 - Posted by: Naushad K. at April 18, 2011 6:28 PM

24:02 rx'd ran on treadmill but never turned it off so i didn't have to wait for it to start up again

Comment #201 - Posted by: KAMRIN at April 18, 2011 6:31 PM

M/24/220 rx'd- 24:11 Pretty intense workout!

Comment #202 - Posted by: Frank at April 18, 2011 6:35 PM

1 rd. with supermans

8:17

On the very warm street in front of the Coyote Inn, Palm Springs.

Comment #203 - Posted by: mas 54/m/155 at April 18, 2011 6:36 PM

M/24/225 rx'd- 24:11 Pretty intense workout!

Comment #204 - Posted by: Frank at April 18, 2011 6:37 PM

scaled to 35 pushups (all others 50 reps), with supermans? ... supermen?

26:22

Comment #205 - Posted by: Callum at April 18, 2011 6:45 PM

25:50
subbed supermens for back extensions.

reps as rx'd

Comment #206 - Posted by: govervich at April 18, 2011 6:45 PM

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

As rx’d: 39:52
Foam roll after

Comment #207 - Posted by: Sesoku at April 18, 2011 6:52 PM

22:58 as rx'd
26:59 as rx'd

Comment #208 - Posted by: jbark60 6'1" 200 at April 18, 2011 7:03 PM

Did two rounds with soccer players. Great workout to close out training!
11:37... probably would have taken me another 10 minutes to close out the third set.
Proud of my 10 year old daughter hit 2 sets with 25 each in 9:54!

Comment #209 - Posted by: SeanW m/32/225 at April 18, 2011 7:04 PM

Picked a *super* day to try a Starrett-Paoli video-inspired external rotation pushup. Destroyed me.

WU - CFWU x 1, neck-head static stretch, torso twist, bar dislocates OH, 2 x 5 65# press, 2 x 5 65# FS, 1 x 5 45# OHS.

Subbed 20-22 secs row for 100m run.

R1 - 12:15, R2 - 13.15, R3 - 12:00 :: 37:30

C/O - 20 jumping pullups fast, 1 x 5 45# OHS

Comment #210 - Posted by: matt h - m49 | 5'11" | 188bwt at April 18, 2011 7:07 PM

27:24

as rx'd

24/m/5'9"/155

Comment #211 - Posted by: lwoody at April 18, 2011 7:12 PM

Games pushups
unanchored abmat situps
31:53

Comment #212 - Posted by: Jonblaze at April 18, 2011 7:32 PM

30:56

Comment #213 - Posted by: Jason Crocker at April 18, 2011 7:33 PM

@ #118 walle - yup, those are *great* times for your first week. Keep at it (7-8 weeks in here, near Seattle)

Comment #214 - Posted by: matt h - m49 | 5'11" | 188bwt at April 18, 2011 7:37 PM

subbed 200m row for the sprints and wore a 20# vest 46.57...spent

Comment #215 - Posted by: rick at April 18, 2011 7:38 PM

New to CrossFit:

48:09

as rx'd

37/m/5'8"/190

Completely spent, but lovin' it!

Comment #216 - Posted by: mslarso at April 18, 2011 7:41 PM

14:55

Comment #217 - Posted by: Ernest at April 18, 2011 7:56 PM

24:00. awesome workout!

Comment #218 - Posted by: tomo at April 18, 2011 8:05 PM

29:40 with 10# vest.

My time and many others + graphs
http://flexfwd.com/workout/709

Comment #219 - Posted by: Corey Auger at April 18, 2011 8:16 PM

As rxd: 24:47. Pups and BE were broken every round.

Comment #220 - Posted by: Xman at April 18, 2011 8:24 PM

26:11 (Abmat Sit-Ups and GHD Back Extensions)

Comment #221 - Posted by: Grace 44/5'2"/116.5 at April 18, 2011 8:54 PM

F/40/5'6"/150

Just did 2 rounds--got a late start this morning and wasn't feeling it...

hand-release push-ups, un-anchored sit-ups

23:43

Comment #222 - Posted by: mom to five at April 18, 2011 9:04 PM

30.08 as rxed

Comment #223 - Posted by: Kyle A. at April 18, 2011 9:20 PM

29:04

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

Comment #224 - Posted by: mark nash at April 18, 2011 9:22 PM

subbed supermans for back ext

23:49

Comment #225 - Posted by: Marky Mark at April 18, 2011 9:43 PM

cfwu ( 1 round only)

runs on treadmill @ 2% .07 mile, back extenstions on angle back extention, situps unanchored with soles of feet together.

30'24"

Comment #226 - Posted by: Tim 34/5'10'165 at April 18, 2011 10:20 PM

I always stick to the WODs but this morning I ran a half mile, did 8, one step count, up and down a huge staircase going up a hill, one mile on the elliptical and I swam 9 laps at an Olympic pool. I planned on doing the wod tonight too but I'm too exhausted. Looking forward to tomorrow's WOD though!

Comment #227 - Posted by: JayRay at April 18, 2011 10:28 PM

35/M/6'00/190

34:21

Subbed good mornings for back extensions. Treadmill for runs. Ramp-up of the treadmill each time had to total 2-4 minutes. No GHD at work. Working midnights and did this WOD at about 11:45pm after not sleeping much during the day.

Comment #228 - Posted by: Dan D. at April 18, 2011 10:43 PM

Awsome workout! Haha! The running becomes funnylooking after 50 sqauts.

Time 38:01.

Comment #229 - Posted by: Iselin at April 19, 2011 1:29 AM

I subbed back extensions for 50Kg Dead Lifts. It's now my second week of Crossfit at Crossfit Hill Canberra Australia and that was the pure definition of Hell in paradise!
As our Box is on the second floor we considered the stair climb as our rest (NOT!!).
So so close to a technicolor yawn it wasnt funny, but all smiles when done.

Comment #230 - Posted by: Matt JNegline at April 19, 2011 2:07 AM

Very good workout............hard!!

13:38

M/45/170

Comment #231 - Posted by: neil davidson at April 19, 2011 3:49 AM

Back after a period of CFF.

Subbed to 30 reps due to time constraints.

Time: 13'45

Comment #232 - Posted by: ccfeldt at April 19, 2011 4:02 AM

3 mile run
21:45
then
50 Pushups
50 Sits
50 Squats
50 Back Extensions
Good workout

Comment #233 - Posted by: dyagg at April 19, 2011 4:38 AM

Rx'd abmat situps 19:54

Comment #234 - Posted by: amped 36/M/195/6' at April 19, 2011 4:50 AM

30/6'8"/222

29:55

Comment #235 - Posted by: Stretch at April 19, 2011 5:24 AM

m/28/5'8"/191

Runs on treadmill (.12 miles each, because treadmill takes a while to get going to 12 mph)

Sub'd 65lb good mornings for back extensions

Continuously Running Clock:

Round 1: 16:03
Round 2: 32:05
Round 3: 46:17

Comment #236 - Posted by: Justino at April 19, 2011 5:27 AM

29:04

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

Comment #237 - Posted by: mark nash at April 19, 2011 5:33 AM

As rx'd
21:56
7:15/7:35/7:06
Had an extra run to back extensions and ab area.

Comment #238 - Posted by: TravisH m/29/6'6"/241 at April 19, 2011 5:36 AM

M/42/180

Two major substitutions:
50 kb swings at 1.5 pood for the push-ups (still rehabbing a shoulder injury)
100m row for the sprints.

39:15

More better faster

Comment #239 - Posted by: Marty at April 19, 2011 5:48 AM

150m run
34:27

Comment #240 - Posted by: Rusty M/30/180/5'11" at April 19, 2011 6:07 AM


M/39/185/5-10
The WOD, executed at 1400 today was...

Three rounds for time of:
Run 100 meters
50 Push-ups
Run 100 meters
50 Sit-ups
Run 100 meters
50 Squats
Run 100 meters
50 Back extensions

I scaled/subbed my PU section to 30 air sqts and 20 situps due to arms strains from the MUs this weekend in the GAMES WOD. Then after 100 PU yesterday, my arms needed a day off. The run was longer than 100m. From picnic area to fence and back call it closer to 150m. maybe a little more.

CDR = 28.30. Avg HR 70%, pk 79%, cal - 510,
Run PU sub:2.10, 2.43, 2.52
Run SU: 2.04, 2.30, 2.37
Run Sqts 1.58, 2.17, 2.20,
Run Back Ext- 2.13, 2.31, 2.09

GC = 31.30 Slowly getting back on the wagon, after 6 wks off. Kept pushing through though, so that is a good thing. Not a killer, definitely snuck up there a little bit though.

Comment #241 - Posted by: Matt A at April 19, 2011 6:28 AM

Ran 2 miles morning. Missed instruction to do 3 rounds and forgot to start timer on workout....whoops. Conducted 1 round as rx'd in about 10 minutes.

Comment #242 - Posted by: PhilH/40/5' 10"/207/Crossfit BD: 19 Sep 2010 at April 19, 2011 6:58 AM

Sub'd pullups for back extensions. 31:21

Comment #243 - Posted by: GregH at April 19, 2011 7:11 AM

29:08 Rx

Ran 120m

Hat's off to the sub 25m Rx crowd. Unbelievable!!!

Comment #244 - Posted by: John 39/64"/135 at April 19, 2011 8:17 AM

39:00

Newbie on my second week. Great fun. So far, crossfit has been a humbling experience.

Comment #245 - Posted by: Eric D at April 19, 2011 8:30 AM

M/39/6'1"/180

subbed good mornings with bar for back extensions:

25:30

Comment #246 - Posted by: chad81 at April 19, 2011 8:31 AM

Huge Success for JBB!!!!!
Big Shout Out to the 332nd EFSS for making this possible.
Russell, Joe & Nicole were excellent.
I got everything and more from their instruction.

Comment #247 - Posted by: SROMBADO at April 19, 2011 9:21 AM

M/33/6'3"/200

26:02 as Rx'd. Muscles tired, wind good... weird.

Comment #248 - Posted by: Ben S at April 19, 2011 10:02 AM

Great time at L1 cert in Columbus. Thanks to the trainers. met some great people. oh yea inspiring effort on first mup by Lindsey!!

Comment #249 - Posted by: Cliff at April 19, 2011 10:40 AM

m/32/5'8"/170lb

as rx'd

25:50

push ups were tough after doing bench for SWOD

Comment #250 - Posted by: Adam Hamm at April 19, 2011 11:01 AM

Mom of 4 w/ babies sleeping at home:
9:58 but subbed 50 jumping jacks for the runs.

Comment #251 - Posted by: Jenni at April 19, 2011 11:09 AM

slightly modified:
3 RFT-
13 box jumps (21")
35 push ups (rnds 1 & 2 from toes, rnd 3 from knees)
13 box jumps
50 sit ups
13 box jumps
50 squats
13 box jumps
50 back extension

TIME - 42:49

Comment #252 - Posted by: AndreaM - F/22/5'7"/144 at April 19, 2011 11:26 AM

though I had a great time until I realized that I left out the back extensions...

Comment #253 - Posted by: chris at April 19, 2011 11:44 AM

The Level 1 Cert at Rogue Fitness was amazing! I learned so much from the awesome instructors and other participants.

Thanks everyone!

B

Comment #254 - Posted by: Bryan H at April 19, 2011 11:49 AM

RX- 37:21

Comment #255 - Posted by: Greg/51/70"/220 at April 19, 2011 12:51 PM

22:07 (did supermans instead of back extensions)

Comment #256 - Posted by: leibc2 at April 19, 2011 1:25 PM

45/171

Subbed supermans

30:21

Comment #257 - Posted by: Rick Cantu at April 19, 2011 2:43 PM

RX: 24:29

Comment #258 - Posted by: Casey at April 19, 2011 2:43 PM

m/39/76/210

100m rows

31:25

Comment #259 - Posted by: Chas at April 19, 2011 3:18 PM

35:41

140m runs

Comment #260 - Posted by: Kris S at April 19, 2011 3:37 PM

200m runs otherwise rx - 37:36

Comment #261 - Posted by: Terra at April 19, 2011 3:58 PM

as rx'd

37:32

Comment #262 - Posted by: PCal at April 19, 2011 4:29 PM

subbed goodmorning for be situp feet under couch, subbed 30 jumping jacks for sprint, pushups milt not game level

26:28

Comment #263 - Posted by: Kevin McClellan 49/195 at April 19, 2011 4:36 PM

26:20

m/26/172cm/74kg

treadmill. too chicken to do hand release pushups for this one...arg. next time.

for anyone set out to do this one, avoid the treadmill if you can. it took 80 meters to get up to full speed, giving me a 30 second 100m sprint and a brisk powerwalk for the first 80 meters. feel cheated in so many ways. avoid it.

Comment #264 - Posted by: Eric at April 19, 2011 4:57 PM

22:44, as rx'd
At Hayfield track
situps on grass, feet in chainlink, AF style
back extensions on swiss ball, feet against fence
100m on track

Comment #265 - Posted by: ajax at April 19, 2011 5:08 PM

100 m x 3
Pushups 50, 40, 40
Situps 50, 50, 50
Squats 50, 50, 50
B Ext 40, 25, 15 (won't ever do high volume back ext plus running)

27:30

M/34/199

Comment #266 - Posted by: Crossfit Chris at April 19, 2011 5:13 PM

ghd situps

31.02

Comment #267 - Posted by: controlfreak at April 19, 2011 5:23 PM

M/34/5'4"/142lbs
As RX'd
21:26

Comment #268 - Posted by: Matthew Burritt at April 19, 2011 5:35 PM

I just realized this was supposed to be 3 rounds. I guess it was too good to be true. I did 1 round minus the runs cause I had just spent 4 hrs. out in the 93 degree heat. Don't know how I missed the 3 rounds line.
7:20

Comment #269 - Posted by: ScottMacArthur at April 19, 2011 5:40 PM

32 yom, 190 lbs

25:42

runs done on treadmill,

Comment #270 - Posted by: Jeff Weltmer at April 19, 2011 6:22 PM

27:45

100yds on the runs. 2 full rounds with 50 pushups only in the 3rd round. First crossfit workout, almost made it.

Comment #271 - Posted by: Doug Rosenstock at April 19, 2011 7:13 PM

27/m/5'8"/125

16:29 as rx'd

Comment #272 - Posted by: SX at April 20, 2011 3:57 AM

No room to run in the house (thunderstorms outside)

12 tuck jumps, 40 push ups for round 1
10 squat jumps, 40 push ups (last 10 knee) round 2
20 sec jacks, 40 push ups (20 knee) round 3

Time = 29:09

Second day back on CF. STRUGGLING!!

Comment #273 - Posted by: Mike T at April 20, 2011 6:37 AM

30/M/6'0/265 lbs

18:40

Comment #274 - Posted by: Jake at April 20, 2011 8:48 AM

f/34/142/5'1"

as rx'd (treadmill)

32:19

Comment #275 - Posted by: sharlene at April 20, 2011 9:43 AM

27:53

Comment #276 - Posted by: mlt at April 20, 2011 10:00 AM

rx'd 47 minutes

Runs on treadmill
back ext slowed things down quite a bit, followed by the pushups

Comment #277 - Posted by: clark at April 20, 2011 10:26 AM

Treadmill left on full speed (16kmh) so no spin up.
Good mornings for back extensions.

29:45

Comment #278 - Posted by: coyo at April 20, 2011 10:36 AM

31:02. Brutal workout. First time for this WOD for me. Did it on Rest Day to make up for upcoming day in which I won't be able to workout at all.

Comment #279 - Posted by: Matty at April 20, 2011 1:40 PM

31:59 Rx'd with 90lb sled pull every other 100m

Comment #280 - Posted by: Keith at April 20, 2011 1:49 PM

m/23/5'10"/165

As RX'd 22:44

Comment #281 - Posted by: Frenchy at April 20, 2011 3:04 PM

M/51/153/1-1-06

Basement version.

3 RFT
100M Row
25 Push-ups (Games)
100M Row
25 Sit-ups (abmat)
100M Row
25 Squats
100M Row
25 Back Ext (Ball)

19:26

Comment #282 - Posted by: bingo at April 20, 2011 3:16 PM

as rx'd

29:12

4 consecutive workouts
fight gone bad, 400m lunge, lynne and this

body is tore up 8)

resting tomorrow!!!

Comment #283 - Posted by: al deezy m/34/150 at April 20, 2011 4:10 PM

M/34/145lbs/5'5"

As rx'd
Runs on treadmill
23:53

Comment #284 - Posted by: Brandon Burritt at April 20, 2011 4:40 PM

As Rx'd.
28:37*


Mrs. Miyagi
As Rx'd.
29:24*

* = PR since this is the first time with this WOD

Comment #285 - Posted by: Miyagi m/31/165.2# at April 20, 2011 4:57 PM

21:10

Comment #286 - Posted by: greg 39/6'3"/217 at April 20, 2011 5:43 PM

24 / M / 5'9" / 135lbs

Three rounds for time of:
Run 123 meters
35 Push-ups
Run 123 meters
35 Sit-ups
Run 123 meters
35 Squats
Run 123 meters
35 Back extensions

Scaled to Pack, but ran 1 lap on the Y track each time to keep things simple; turned out to be an odd number of meters, but oh well. The back extensions were the worst.

34:45

Comment #287 - Posted by: BC at April 20, 2011 8:53 PM

m23/220lb/5'10"

19:00 min

Comment #288 - Posted by: Mac at April 20, 2011 8:54 PM

As Rx'd.
28:37*


Mrs. Miyagi
As Rx'd.
29:24*

* = PR as this is the first time doing this WOD

Comment #289 - Posted by: Miyagi m/31/165.2# at April 21, 2011 3:36 AM

m25/82kgs/6'2

subbed 150m row for runs

31:01

Comment #290 - Posted by: Aaron John at April 21, 2011 7:12 AM

34:24

Running after the squats killed me.
Supermans for BE done on track.

Comment #291 - Posted by: Sarah F/20/5'9" at April 21, 2011 8:31 AM

34:45

Had to run three flights of stairs to get to the BE and then back up to the track. Even with saying that, I'm still unhappy with my time. I should have been under 30. I will be doing this one again soon.

Comment #292 - Posted by: Chaun M/22/6'6"/200 at April 21, 2011 8:33 AM

28:40

subbed goodmorning w/45lb barbell for back ext.
running was .08miles on treadmill at 1% incline.

Comment #293 - Posted by: knodes at April 21, 2011 10:10 AM

2 rounds for time of:
Run .100 miles on treadmill no incline
50 Push-ups
Run .100 miles on treadmill no incline
50 Sit-ups
Run .100 miles on treadmill no incline
50 Squats
Run .100 miles on treadmill no incline
50 Back extensions

20:10 only had time for 2 rounds

Comment #294 - Posted by: Bells 38/195 at April 21, 2011 10:11 AM

As Rx'd - 26:36

Comment #295 - Posted by: Michael m/48/5'9"/175/MI Survivor at April 21, 2011 11:20 AM

CFWUx1 (Y-squats for OHS, supported pull-ups from hand rail, supported dips on hand rail)

49:00

Subbed supported pull-ups from hand rail for back extensions. I wasn't up for good mornings.

Ernest 40/M/61"/167

Comment #296 - Posted by: twiki2 at April 21, 2011 1:02 PM

I did this workout on Thursday, April 21, 2011. I rode the bike for 5 minutes to warm-up then did one round of the CFWU. I went light on the abs and back extensions due to today's workout. I did OH squats with a light bar and did the TRX Y, T, and reverse Ys as well as the low ab isometrics.

I modified this workout. I tried to follow the "pack" workout which scaled the movements to 35 reps each, but that was too much to keep me moving fast and my heart rate up so I did:

3 rounds for time of:
Run .06 miles (100 meters)
25 push-ups (with the perfect push-up device)
Run .06 miles (100 meters)
25 sit-ups
Run .06 miles (100 meters)
25 squats
Run .06 miles (100 meters)
25 back extensions (35 degree angle and 6 for the hip pad)

I finished in 26:33. My split times were 7:37, 8:53, and 9:43.

My left side still feels stronger and more developed. I also worry about losing my mind body connection at the far ends of my movements. I tried taking choppier/shorter steps with the pose method and felt like I wasn't landing as heavy and more on the middle of my foot.

Comment #297 - Posted by: RJB7 at April 21, 2011 3:30 PM

as r'xed - took about 30 mins

Comment #298 - Posted by: TZ at April 21, 2011 4:48 PM

39:27, only 32 pu in rd 2, 11 in rd 3

Comment #299 - Posted by: brent howard at April 21, 2011 4:49 PM

M/24/161

Sub'd row and 95lb cleans.

14:54

Comment #300 - Posted by: Yessuh at April 21, 2011 5:27 PM

Time: 31:19

Comment #301 - Posted by: Jeff Gebbie at April 21, 2011 7:08 PM

m/22/164

x1
+50 situps

in 12.36

Comment #302 - Posted by: Adam and Sara at April 22, 2011 12:48 AM

25:42

Subbed supermans. Sprints were more like 125 meters with a slight hill and in wind.

Comment #303 - Posted by: ds at April 22, 2011 6:23 AM

Finished up in the afternoon.

6:51
8:11

Subbed good mornings.

Comment #304 - Posted by: Roger M. at April 22, 2011 8:03 AM

6:58
7:11
8:01
I did 111 m as measured by my Garmin, the distance around my apartment building in Mumbai, India. Plus, at about meter 75 at each run I was met by my 3 year old (about 35lbs) who was running the other way to meet me. I picked her up and finished each run holding her.

Comment #305 - Posted by: Dan G at April 22, 2011 9:25 AM

as Rx'd:

28:20

Comment #306 - Posted by: Ken Mitchell at April 22, 2011 1:55 PM

No GHD, subbed supermans chest and thighs off the ground.
22:47
iz

Comment #307 - Posted by: jt m/27/74"/205 at April 23, 2011 12:31 AM

Brandx scaled workout
as rx'd with 35 rep sets

6:45
8:45
11:00

Total 26:50

Comment #308 - Posted by: Ross Maki at April 23, 2011 11:01 AM

As Rx'd with 15 rep sets

Lap1 04:31.15 04:31.15
Lap2 05:39.10 10:10.25
Lap3 06:24.79 16:35.04

Comment #309 - Posted by: Celeste at April 23, 2011 11:07 AM

Did WOD at an outdoor track, so sub'd toe touches for extensions. Was feeling prev workouts and did not have normal energy/stamina today. Rest day tomorrow!

34:10

Comment #310 - Posted by: Brian R 49/6'2/188 at April 23, 2011 3:57 PM

subbed 100m Row for Sprints
1 - 8:47
2 - 9:28
3 - 10:07
TOTAL = 28:02
The monitor on my rower is broken. Does anybody have any idea approx. how many strokes = meters? Online counter said 8 meters = 1 stroke. Is that right?

Comment #311 - Posted by: Christopher Denzer at April 24, 2011 9:19 AM

Ran on treadmill at 12 mph until .12 miles for 100s to make up for treadmill starting slow - as rx'd:

38:15

Comment #312 - Posted by: dsm19 M / 32 / 6'0 / 210 at April 24, 2011 6:30 PM

m/37/5'9/182
WU-DU, 3 rounds of Sampson stretch, PU 1st & 2nd, HSPU 3rd. Burgener.
26:56
Did at home in backyard & side yard. Used kids' slide for back ext.
Didn't push real hard on runs. Pushups unbroken 1st round, then 20 or so before breaking. Situps slight uphill grade. Squats not bad. Good job getting hips back. Pace not fast, but steady. Back ext not bad for first 20-25 then pretty broken.

Comment #313 - Posted by: jrm at April 24, 2011 9:28 PM

24:25 as rx'd

Comment #314 - Posted by: ScubaSteve 39 at April 25, 2011 7:15 AM

49:43 as rx'd

Did the push ups all the way to floor and lifting hands...those wear me out big time that's why I did them...trying to work on my weaknesses

Comment #315 - Posted by: Cleveland at April 25, 2011 7:46 AM

CFWU x 3 std

As Rx'd
32:29....ouch

Comment #316 - Posted by: F15E_WSO/M/48/180 at April 25, 2011 12:51 PM

Chest is still sore from Lynne.

Scaled the reps from 50 to 35. Ran 100m on treadmill at 9 MPH

23:26

Comment #317 - Posted by: Henry M at April 25, 2011 4:27 PM

WU
subbed 100m row for 100m runs
29:25
M/50/197#/72"

Comment #318 - Posted by: RB at April 25, 2011 5:20 PM

Either 13:58 or 14:58. Apparantly I have exercise induced memory issues

Comment #319 - Posted by: ecp2 at April 25, 2011 6:43 PM

Subbed reverse crunch for back extensions at the track
8:10
16:30
24:56

Comment #320 - Posted by: Drew m/42/160,5'10" at April 25, 2011 11:03 PM

25:38.....3 rd's 400 meters and 3 sets of 50 of each exercise

Comment #321 - Posted by: Pacers at April 26, 2011 12:50 PM

rx'd: 28:20

Comment #322 - Posted by: MikeyPaul - M/29/5'8"/170 at April 26, 2011 8:23 PM

1 round

9:41

pushups broken 21-10-10-10

didn't see 3 rnds rx'd - will do again correctly

Comment #323 - Posted by: cbecker at April 27, 2011 6:25 AM

31: 23

subbed good mornings for back extensions but rest as rx'd

Comment #324 - Posted by: scugs at April 27, 2011 11:30 AM

35 yom

25 reps. 20:23

Comment #325 - Posted by: kgw at April 27, 2011 5:50 PM

35 reps

24:14

subbed 45lb good mornings (35 reps) for BEs in 2nd round - somebody took back extension

~2:00 total walking between BE and track

Comment #326 - Posted by: cbecker at April 29, 2011 6:18 AM

30:07

subbed 25 double unders for 100m sprints
BE done on gym ball, feet hooked under bench

(9:25, 20:00, 30:07)

Comment #327 - Posted by: zenoperegrinus at April 30, 2011 4:19 AM

28:58

Pack
Three rounds for time of:
Run 100 meters
35 Push-ups
Run 100 meters
35 Sit-ups
Run 100 meters
35 Squats
Run 100 meters
35 Good Mornings

Comment #328 - Posted by: JT at April 30, 2011 3:58 PM

Sub'd supermans for back extensions, switched sit ups and supermans, on a track: 20.28

Comment #329 - Posted by: M. K. Honcho at May 2, 2011 9:41 AM

50/m/190

Sub 45# bar good mornings for back ext.
33:42

Comment #330 - Posted by: denob at May 2, 2011 3:09 PM

29:21

as rx'd

Comment #331 - Posted by: Dexter at May 2, 2011 4:22 PM

sub supermans for back extensions
31:09
m/36/228

Comment #332 - Posted by: Toby D at May 4, 2011 4:46 AM

WOD #81 - Done on 5/3. Was saving this one till a weekend since it didn't require any weights, then I joined a gym and kept putting it off. Anyway, subbed Supermans for GHD back extentions. Great workout. Smoked me good.

General calisthenic warmup
WOD time - 48:09

M/42/5'11"/257

Comment #333 - Posted by: Pat Overton at May 4, 2011 6:24 AM

23:38 Rx'd

Comment #334 - Posted by: MarcusG 30 5'9" 165# at May 4, 2011 11:25 AM

CORRECTION...

23:58 Rx'd

Comment #335 - Posted by: MarcusG 30 5'9" 165# at May 4, 2011 11:25 AM

24:51 subbed 1-pood 1-arm swings for Sit-ups

Comment #336 - Posted by: soccerman/CrossFitRenaissance/6'/192 at May 8, 2011 5:42 PM

rx'd 38.12
hands released on push ups, unanchored abmat sit ups

Comment #337 - Posted by: Faleep at May 13, 2011 6:32 AM

treadmill

35:40

Comment #338 - Posted by: bookworm at May 26, 2011 4:18 PM

20:56

Treadmill really slows down the sprint

M/41/180

Comment #339 - Posted by: jayhawkcf at June 8, 2011 8:48 AM

CFWUx1
26:03
Ran to disk in road & back (definitely > 100m) except for squats, rand to bottom of street did squats on road, then ran back.
Sub good morning with medicine ball for back extensions.

Comment #340 - Posted by: Doug at June 28, 2011 9:39 AM

Matt: 31:06

Comment #341 - Posted by: Doug at June 28, 2011 9:40 AM

I'm watching "Invincible" in my room. Waiting for the kids to finish up with club :) I have everyone packed and ready to head home!

Comment #342 - Posted by: Janine Wood at December 19, 2011 6:11 AM

As Rx'd

23:10,8

Hard WOD

Comment #343 - Posted by: Sebastian Wolter at June 17, 2014 1:34 PM

1 round
12:40

Comment #344 - Posted by: dcyn at October 26, 2014 12:07 PM
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