This is my wife's favorite WOD!

You're quoting Joe Paterno? Seriously?

Pukie that is a loser quote. Not so classy of you

What is a good sub for back extensions? Good mornings or supermans?

Prosecute Paterno. And everyone else peripherally involved in the cover-up. Kids continued to be sexually abused while he knowingly covered up. I don't care how many football games he won. Some things are absolute.

@JNIHn 50 Good mornings with a 45lb bar will do you just fine.

You'd figure a workout called Michael would feature rowing... no?

@JNIHn 50 Good Mornings with a #45 bar *3 will wake you up at any rate.

You'd figure a workout called "Michael" (all due respect) would include rowing... no?

How sad that you feel the need to be provocative and defiant about such an issue. Joe Paterno was complicit in a terrible crime, and even went as far as signing his house over to his wife to protect his assets when he knew he'd be held responsible.

What ever happened to due process? Apparently all of you are smarter than a justice system that developed over the course of thousands of years. Wait until the facts are in. Then you can judge Paterno if you find it necessary. Until then, everyone is basing their inflammatory comments on a grand jury summary report that, by definition, is a summary (not the entirety) of what the grand jury discovered. Everyone is getting swept up in the media fueled lynch-mob. Paterno did great things for thousands of people. I don't know yet what his role was in this horrible situation and I guarantee that you don't either. Until we do, please keep you inflammatory, reputation-destroying comments to yourself.

I actually used that same exact quote the day that this all broke out... Talk about bad timing..

This on the other hand....?

seems offside and a tad political to be quoting Paterno at the moment. I agree T, but maybe the right answer is find another quote until the decision is final so to speak. Bad form on the quoter.

Guilty or not...wouldnt quote that guy

16:46, as Rx'd

Wow - a Joe Paterno quote. Pretty in your face right now, no? Usually, I'm inspired. Today? Disgusted.

God, people. Share your opinions, why don't you? The only reason HQ does that is because it riles you up.

#9 Keep reputation destroying comments to yourself? Gee, what kind of situation might that lead to?

Commenters didn't plant this flag, they're just not saluting it. Don't see anything wrong with that.

Regarding Comment #9 - Posted by: T

Nobody is talking about lynching anyone. You're making a straw man argument by referencing a "media fueled lynch mob."

Due process is a limitation on govt, not individuals expressing a opinion on current events. Citizens do not have to afford other citizens due process. Citizens do not have to presume innocence, that is merely a limitation o govt when prosecuting a crime. We do not have to wait until both sides have presented arguments in a courtroom to express an opinion on whether Paterno did something wrong.

I wish there was a like button for comment #15...hahahahaha!

Paterno is certainly entitled to due process, but using a quote from him at this time is so inappropriate it defies description. Would you have run a photo of O.J. running for a touchdown while he was on trial for hacking two people to death?

"No one tries to lift a heavy weight slowly" -Fred Hatfield

a paterno quote is pretty innappropriate to put up there on the main site WOD.

3 Rounds for time of:
2 minutes speed bag and 2 minutes heavy bag for run
45# good mornings for back extensions, 50 reps
50 Abmat sit-ups
18:45
M/54/6’/205
Rest in Peace my brother in arms

Well played.

Incredibly poor taste posting a Paterno quote.

It's a stupid quote anyway.

The STRUGGLE those poor little kids went through because you didnt say a word u dirty old man... u knew what was going on...all of you that were involved by not saying anything to the authorities should FRY!!!

Hooyah Michael, rest in peace brother.

I agree with Wilson D.

I usually get a kick at the people who get all riled up over a quote or article they dont agree with. Not this time. Maybe because I'm the father of 4, 7, and 9 year old boys. Quoting that guy right now? Really? Contrarianism has it's limits guys. To be quoting him right now is just pathetic.

loving the paterno quote. hitler had some amazing quotes too, morals and character be dammed. the quote is a great statement. if they had put someone elses name underneath the quote no oone would have cared and loved the quote and it would have become thousands of facebook statuses. get over yourself people.

That's a great quote!!

Who cares about what joe pa did or didn't do?!

Most of my favorite music and movies were created by people far worse than joe pa. People I would be caught dead with. But I still listen to their music and their movies etc.

Guys are these ghd or regular situps?? I'm confused

Wouldn't be caught dead with that is.

I with #9, but i honestly don't care about the quotes. I visit the sites for the WOD and to see story like the royal army flipping a tyre 7025 times gruling. Good on you chaps. Cant wait to do this WOD

@19 & all other JoPa haters....OJ was found NOT GUILTY of hacking 2 people to death...so in retrospect we should have seen home in pics running TD's? There is a HUGE difference between killing innocents and keeping your mouth shut to preserve your kingdom as some presume JoPa did and
many of my friends and associates that are LEO's and mil ops do day in and day out...there is alot of stuff many of us do not "see" every day...it is akin to selective enforcement...get of your high horse why don't ya? By the way this is a lick butt WOD. Looking forward to a PR on my 3rd go round!

Love the JoePa quote.
Everyone is allowed their opinion of course, but after all the years he has spent influencing thousands of lives in a positive way, he has, at the very least, earned the benefit of the doubt. Maybe he also gave himself lung cancer to try and gain sympathy with the public, right? Or maybe he found out about the lung cancer a few months ago and that has something to do with the sale of his house? Or maybe there are a hundred other things going on that none of us know anything about. Due process isn't just about the courts, it's about the same fair shake any of us would want when accused. Does the rest of his life not stand for anything when none of us know the entire story?

Ian in comment #33, I disagree. I don't think OJ Simpson or Joe Pa are as deserving of our admiration as they once were, no matter what conclusion the justice system reaches. The system is not perfect.

What an AWESOME Demo video, by the way!

"The STRUGGLE those poor little kids went through because you didnt say a word u dirty old man... u knew what was going on..."

+1. Even if CF is just doing it for the reaction, c'mon. Most CFers are trying to get their families and friends to check out CF and buy into it, and decisions like this will keep me from recommending the site to anyone for a few weeks.

Old skool Brendan.. oolala

@ # 30 I am with you...So what is it GHD or Regular? Anyone Anyone? Should I mention something about the quote to get feedback??

Time for CrossFit HQ to name a WOD after Joe Pa. Should be simple to come up with. 5 rounds of standing around and not doing anything.

M/33/6'1"/195

18:46

Run done on treadmill

RIP LT McGreevy

17:19

run done on treadmill

from holland

17:48 25/5'9/200lbs/m

did it out in the middle east, the hot ass sun nearly made me throw up even though its starting to cool down, but pushed hard, these WOD's give me something to look forward to each day which help time go by faster in this deployment, Aside from all the Joe Paterno negativity, happy upcoming thanksgiving everybody, hope you enjoy yourselves with your family.

@ #40
Rolling on the floor laughing!!

Over 1000 tire flips... brutal!

RIP Michael, I'll be staring pukie in the face in your honor...

It's a nice quote and all but it's not believable from the source. Joe Pa believes in the magnificence of the struggle so much that he dodges the struggle that would result in reporting Sandusky to the cops?

If you see someone shot in the face in a college locker room, are you going to tell the coach and athletic director or tell the cops? There is no difference. A crime is a crime.

If Paterno and the AD would have advised their grad assistant to do the honorable thing then this would have been over years ago and they would have their honor still.

-C Cleatus Van Damme

m/46/185

19:35

Germany, Münster

M 37/5'11/187lbs

17:10 min

yawn...

A massive well done to Carl Amery and my fellow RAPTCIs on the 8 mile tyre flip, LEGENDS!!!!!

@#35- Are you saying you and your friends would look the the other way if you knew kids were being molested, just to protect your fiefdom? Because that's what's being discussed here.

If that is the case you and your friends are real PsOS. And I pray you are not a cop in my area.

If it is not, you should take a bit more time in thinking out your comments because if you ever wonder why people distrust/dislike cops, I just need to point you to your own statement.

M/42/6'/200. Run on treadmill. 15:10

What's next Jerry Sandusky quotes?

"To know what is right and not do it is the worst cowardice" - Confucius

Rx 20:09
Did "Michael" after 3x3x1x1x1 on bench press and also 5x5x5 overhead squat. Needless to say I was already pretty "warmed up" starting.

Michael - runs on treadmill

Time - 18:22

17:48 m/39/137lbs/5'8 as RX'd

So many comments on the JoeOa quote and not enough posting of results. Get over it, the man now is battling cancer. Karma?

17:22 w/ Abmat situps and back extensions

In case anyones confused and manages to read through all the Joe Paterno drivel above. The posted WOD and WOD demo indicate sit-ups. So I believe RX'd would be plain ole fashioned sit-ups not GHD sit-ups. Happy Saturday

21:24. Treadmill, GHD, Floor
Great WOD!

Yoohoo! I made the mainsite! good times

As rx'd 24:23. 150 back extension sucked!

Okay to reprise a comment from a few days ago. BACK EXTENSIONS are Rx'd but in this video a very clear and deliberate use of HIP EXTENSIONS though no discussion of the decision why or fact of the substitution. Lots of instruction on CFJ video and at the Level 1 Cert concerning the difference between BACK EXTENSIONS and HIP EXTENSIONS. Please help. No flames please. This is a legit studied, informed comment. CF slave since June 2008

As rxd
25.27@fp

Been absent for awhile: 34:46 :(

m/57/235/6'4"
wod for friday was dt. used 115lb throughout for a time of 11:47. took maximum effort for this time.
i just watched glassman's 3 series asep lectures on crossfit and it clarified for me what crossfit is really about. i want to thank joey, our crossfit trainer, who had the vision to bring this to our community. in 6 mos, this program has changed my life.

Going out on a limb here but I suspect the subtle point HQ is trying to make is that this is America, where everyone is considered innocent until proven guilty. The subtext of some of the more controversial quotes/videos/articles over the years has been, "we adhere to the negative-liberty, libertarian ethos enshrined in the Constitution, even when it's uncomfortable to do so." Remember the hulabaloo over the "Defend our porn" video a few years ago?

For what it's worth, the latest Penn State scuttlebutt is that JoePa went to the cops and aggressively tried to get them to prosecute; they said there was an ongoing investigation and told him to stand down and be quiet so as not to compromise the investigation; in the meantime he tried to get Sandusky banned from campus, but administrators told him they wouldn't do so until charges were filed, so he did the most he could do and banned him from all football related activities. Not vouching for the veracity of this but it is certainly plausible.

If the DSK case taught us two things it's that, one, DSK is a true scumbag and thank God he's no longer in the running to be the leader of a country with a permanent seat on the UNSC, and two, we should refrain from judging people until they are given a fair hearing. In May everyone thought that DSK was a scumbag who raped a hotel maid. A few months later, after the process of justice had run its course, we learned that he was a scumbag who had sex with a hotel maid but it probably wasn't rape. Similarly, everyone today "knows" that terrible acts were going on at Penn State and JoePa and administrators did nothing to stop it; in a few months, the consensus very well may be that terrible acts were going on at Penn State despite JoePa's efforts to do something about it. Or, maybe we'll find out that he could have done something, and didn't.

Again, this is America where everyone, even the most despicable criminal, has the right to due process.

34:31

19:48
Run hard as hard can be

24:40 with hip extensions (subbed for back extensions as appears to be the standard)
Treadmill at 1% incline. Transitions between basement and garage added some time.

Previous comments on BACK extensions vs. HIP extensions didn't post (yet?)

21:10 * Good Mornings w/ 20kg bar subbed for BX.

23:32. Treadmill.
•Amman•

First day back... 27:53

M/26/5'8"/160 lbs

Scaled slightly to:

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

Time: 21:53

Shameful Crossfit HQ! 2 weeks ago a quote from this person would not have made it to your main page. There is nothing this man has said that should be used to motivate, rally or offer insight to Crossfitters. As the days progress, the damage he has caused to peoples lives due to his inaction becomes more apparent. He is a man of weak character. Yet somehow you find it appropriate to post a quote of his to the main page without any regard for the victims in this matter. Shameful.

Treadmill and floor 22;44. next time faster...

18:10 rxd

pr by 5:23. sit ups were painful. did annie yesterday.

25:36 subbed 1000 meter row for runs.

Yup, gotta agree with those who feel the quote is in poor form.

I won't even get into the whole "innocent until proven guilty", or the "even an unpopular man can have great insight" arguments as I'm all for a heated debate and discussion over unpopular ideas, but the timing smacks of opportunism and, as such, has no weight, bearing, or relevance to what we're trying to do here.

It seems to me that whoever chose to post the quote now is simply trying to capitalize on the media controversy and that, to me, is just a lazy mind trying to be edgy.

Pukie, don't set the bar so low that no one even wants to try to pick it up. Crossfitters expect a great deal from ourselves and each other.

Please try harder next time . . .

28:24 back extensions remain a goat

Is there a standard crossfit sit-up? I have seen many styles. I do abmat, unanchored feet, arms at side. It seems the throwing of the arms is something other than a sit up. Thoughts?

Rx 27:25 on treadmill, foot of snow outsid, should have run faster

M/33/5'9"/150

Did GHD situps.

29:05

M/27/5'11"/186

28:18

That sucked way more than I expected!!!

As rx'ed 29:28.
Getting back into crossfit...have a ways to go to beat old PR.

F/41/5'4"/117
20:36
PR by more than 30 seconds.
Driveway WOD.
800s around 3:30
back extensions on fit ball
situps with AbMat

Uhhh…I have been doing crossfit for 18 months, following main site wod’s, and this is my first post. This is probably because I prefer spending my free time practicing to be a better athlete or actually doing things that make this world a better place…versus sharing my opinions about what other people should do better on a website dedicated to extreme fitness. (Notice I said extreme fitness, and not extreme journalism.) I appreciate free thinking, insightful opinions, and debate as much as the next but can we all try a little harder to share elsewhere and regain the mainsite wod comments focus on results, tips, and the occasional inspiring story of barfing during wod? Ok, back to not posting again but since I am here, here is my score: 20:03 M/33/5'11"/177

2rd's as Rx'd, ran out of treadmills for 3rd round subbed 500m row

Total time 22:10

Two rounds
800 m
50 45# good mornings
50 sit ups
18 minutes

As Rx 15:28

As Rx 27:58

700 meter indoor run - all else as rx'd
19:20

Ugh, running kills me!
Running on treadmill
Back ext on back ext not ghd
Situps on decline Situp bench at max decline to mimic ghd.

34:47

28/m/5'11"/185to190
As rx'd
22:40

Roughly 28:00 as RXed with transition time going to treadmill upstairs and situps/extensions downstairs. Woof. My back felt like it was going to lock up.

20:22

m/31/5'7/180

25:45

Got any motivational OJ Simpson Quotes?

M/34/6'3"/200

Subbed 65# Good Mornings - No GHD available
19:03
Prev: Same subs 18:03

40M/5'10"/174#

W/U: 3 rnds of Samson, 30 sec; erg row, 10 cal; OHS, 10x; push-up, 10x. Strict weighted pull-up, 5x5 at bdy wt, 45-55-65.

As Rx: 15:46.

C/D: foam roll; PNF of hamstrings.

New PR by 0:07. Runs on outside road course (55F, 52% humidity, wearing RealFlex). Felt my abs a lot more than I usually do after this WOD. Runs felt good.

Done in your honor, Lt. McGreevy. RIP.

FYI : JoePa didn't molest those kids. It's a shame his career had this type of end.

as rx 19:45

who would "protect their house" at the expense of a child being molested and doing little to nothing about it? lots of reasons to "keep one's mouth shut" to protect one's house or 'empire', but a kid being molested is not one of them in any scenario i can imagine. not one. i personally would follow no coach who didn't walk into that shower and stop the situation immediately. no need for cops to do that, let them handle the aftermath. no coach, and jopa was/is one of the greatest ever, doesn't matter. allowing a kid to get molested and only making a phone call to report it is inexcusable.

A day of firsts:

- 3 workouts, the latter 2 in brand-new VFF Komodosports.

- 8:30-10 helped unload 2 trucks full of donated clothes and food for a Harvest Celebration for the needy. Felt right to do it alongside kid, and had fun wrangling 30-70 pound boxes of food via sled-push, deadlift, sumo squatting type movements.

- 10:30-11 Did a Basics class @ local box -- first CF WOD in a CF gym. Did 15 min AMRAP of 20 OHS 45# and 20 pullups (blue band). Got 187 reps. Interesting to see that coach thought my OHS form was good, and that I could just pump out the reps easily. 8 months of scaled mainsite WODs appears to have been worth it ;)

- 12-12:30 At the Y on the way home, couldn't resist stopping in and doing a pack version of today's mainsite WOD. Did 2 rft 500m row (1:48 each), 50 back extensions, 50 situps in 10:38.51

Especially pleased with the rows -- tried a version of Angela Hart's pacing suggestion in a vid featured on mainsite within last month or so. Angela's rowing cadence was, to my newbie brain, too complicated to remember much less attempt today, so I just did 6 strokes hard (300+ watts was the goal for each), followed by 4 strokes easy (220-250 watts goal). Seemed to work out -- not sure I've ever done 2 500's in a workout under 1:50 each...

M/16/135/5'8"
23:56 rx'd
Subbed good mornings for back x's and it slowed me down

Even more disappointed the Paterno quote is still up.

rjf #100,

Great time!

Anyone who knows anything about Joe Paterno knows he did not participate in a cover-up. A lot of rotten lynch mob mentality people around these days...sorry state of affairs for this country.

24:30 as rxd

F/42/136lbs/5'3"

21:38 as rxd

I found the quote to be a weight, rather than an inspiration.

Micheal
800s on the treadmill
GHD back extensions
situps anchored
19:12 A pr for me!

GHD back extensions
situps not anchored
20:57

29:15

M/36/6'4"/195

Subbed 25 raises and 20 knee to balls each round IPO back ext.

20:30

‎20:59

R.I.P. Michael
25:26 as R'xd

Definitely like comment #15! Haha

20:24 subbed good mornings

M/40/210lbs/6'3"

3 RFT:
800m run on TM
50 Back Ext
50 Knees to Elbows

20 min even

29:26
1K rows
sitting 45 lb good mornings
weighted situps

24:52 RX
Love Michael!

21:15(PR) as rx'd
with GHD sit-ups

Crossfit warmup:
- 3 rounds of: 50 jumping jacks, 10 pull-ups, 3 ring-dips, 7 assisted ring-dips, 10 air squats.
- Stretch.
- Exercices bas de dos.
WOD - 3 rounds of:
- Aller-retour au bout de la rue (approx 800-1000m)
- 30 sit-ups
- 20 back extensions
Time: 26:20mins
--------------

J'avais le bas du dos tellement tight à la fin que pour la dernière course, j'avais l'air d'un pingouin qui court avec une envie de chier. J'étais à peine capable de courir. Je parts de loin!

25 / M / 5'9" / 138lbs

I subbed rowing, so

3 rounds of
1000m row
35 back extensions
35 sit-ups

30:42

19:08

Subbed riding schwynn aerodyne standing up for one mile for running 800m, raining and 35 outside. Subbed good mornings w 45 lb bar for ghds.

Still trying to wrap my head around how or why someone would choose a Joe P quote right now,or why CF would leave it up all day. WTF.

#35. Wow. Selective enforcement? We're not talking about jaywalking or smoking a joint, we're talking about children being raped. There is no room for selective enforcement in that situation.

Yes, I am sure that quote was the cause of the sexual abuse. Calm down people its just a quote.

32:12, couldn't run, rowed 1K per round, subbed rowers as follows w/ remainder as situps 50/20/20
Last time:
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

First day of my real commitment to Crossfit. Subbed back extensions for supermans as to not kill my lower back on my first day lol.

Time: 19:02

23:30 in da gym

24:50

Subbed row for runs. Low back cramped up horribly in round three.

37:45

22:31
runs on treadmill

27 / M / 6'0" 84 kgs. 3 months without any serious training, and my first attempt at a WOD - 24.10 and very sore!

I knew some puke would have a problem with HQ quoting Joe Pa. Without getting on my soapbox: Joe Paterno was sacrificed by the Penn State administration on the shared alter of public opinion, and damage control. Firing Joe Pa was nothing more than an exercise in "Covering My Ass" by the Penn State administration, and they were willing to destroy the legacy of the man who made them what they are today. All those that decided to join the "media fueled lynch mob" are too blind and naive to realize that they are being led by the nose. Thank you HQ for making a statement. HQ, you can Joe Pa any time you want, and twice on Sat.

M/34/245lbs/5'10"

"Michael" (Modified)

2 RFT:
800 M Run
50 Superman
50 Situp

Note: Back on Crossfit after 1YR of battling Anxiety and Depression!

38/M/5'6"/188

21:38 as rx'd

Word #15.

As RX'd 16:02

Jeff @ home
UA Abmat Sit ups touch above head and touch shoe laces each rep.
20:14

2 rnds, 23:00

28.10

tm @ 8.5
ghd

Comment #17, "billy"- Nothing like a self-contradictory argument since those same "opinons" call for not only criminal prosecution but a pre-ordained guilty verdict and imprisonment.

as rxd
m/21/5'9"/177

15:17

had to modify: 2.4km , 150-150
23:43

As rx'd
10:47

M/26/185/5'10"

Rx'd 20:50

27:07, with feet unanchored and towel under my back to simulate an ab mat. Situps were butterfly

3 rounds

Run 1/2 mile on treadmill
50 situps on decline bench
50 good mornings w/ 45# bar

24:44

15:51

30/M/5'8"/168

As RXd: 24:57

Felt really slow on the back extensions. Great WOD though!

23:42

2011-11-20: 20:57. 6:50,6:51,7:15.
2011-04-04: 21:02. 7:01,7:10,6:50.
2010-09-21: 23:11.
2009-10-25: 25:26. Gym.
2009-05-22: 30:04. Gym.

21:41 subbed supermans

PR. 17:32. Run still has room to cut. Leg extension in the run greatly helps BE.

25:30

As Rx'd

26:10

28/M/5'8"/130lb

830m instead of 800m
unanchored situps
subbed supermans
17:34

23:55:00
scaled to 50 good mornings with 25# plate
11/20/2011

pack
35 BE
35 SU no anchor
800 m 12km
3X
30.30

30:36

18:20 (PR) treadmill

24:58

I decided to wait a few days after this WOD was posted before commenting. I wanted to allow time for the emotions to subside. I appreciate the work that goes into main site and will never complain. More than anything it gave me perspective on what I am willing to struggle with and what I dodge, JoPa esque.
So thanks main site for the non athletic thought provocation.

Had to delay this one until mon.
One of my favorites

20:30 PR

Laura f/49/5'7/145

27:20 - used treadmill at my globo gym.

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

extensions and sit ups broken and mixed

25:17

43/m/176cm/74kg

As rx'd

21:12 (last time 20:24, 18:59 PR)

6:59, 7:12, 7:01

As always short ROM on the back extensions (ghetto rigged GHD), anchored sit-ups on floor. Unbroken sit-ups were no problem, but I want to run faster.
Practiced parkour afterwards.

18:40 (PR).

So I've been a minimal-running-shoe skeptic, but I couldn't resist a clearance price on the Fila Skeletoes (VFF knock-offs) last week. Figured I would give them a shot in a running WOD today. I was really surprised how comfortable they were. I did not push too hard on the runs - wanted to make sure the feet and calves were doing okay in the new footwear. The runs felt great - I felt almost as strong on the last one as the first. Did hip extensions (b/c it seems like that's what CF means these days when it says "back extensions") and anchored sit-ups. Splits were 6:00 / 6:40 / 6:00. Surprised with the PR, but I'll take it.

in filter, 18:40 in new Filas. anchored sit-ups, hip extensions.

in filter, 18:40 in new Filas. anchored sit-ups, hip extensions.

24:40 @home

23:02 @home

M/5'11/180

25:35

includes time from track to back extension machine

3 mile run
21:29
Then
30 K's to E's
then
50 PushUp

20:17

3 sec faster than last time Sept 24th 2010.

sub'd row for run, abmat situps, back ext Rx'd. Time 24:21. Rowing with a brutally pumped back is sooo hard, last round I could only do 5 rows at a time. haha.

25:57 (sub'd rowing 1K @ avg. of 3:43; had to do good mornings the last set b/c my back was starting to seize...weak back from long ago injury)

M/34/5'4"/145lbs
As RX'd
18:33 PR by 20 seconds

3 rds - 400M/25 Hip ext/25 GHD SU
11:01

Compare to:
110405 - 23:20
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)

23:39
700 meter indoor run - all else as rx'd

M/42/5'8"/158
As rxd
20:30

M/44/5'11"/195

3 rnds

800m run
50 GHD back extensions
50 unanchored sit-ups

25:57

23:36
had just ran 3 miles day before so subbed 1000 meter rows for 800 meter run

21:13 rx in the hood

situps with dbs and abmat. half mile track in hood is a hair short but has some hill in it.

31 45

M/51/153/1-1-06

TM/Abmat/Medball

23:34

Previous

22:47

Today

24:48...Did both at DSU I think ran around the block

Previous 22:47
Tonight 24:29 Did both at DSU ran around the block for 800 m

22:47

Half mile on treadmill
50 back ext
50 situps

Three times

First time doing wod as rx

34.38

27:30

Run subbed for 1000 m row.

24.23 subbed 1000m row for run

Once again a sledge wod

3 man team:
Deezy, sledge, miyagi
Split up in 3's with 10 burpees after each exercise

30 db 50lb squat cleans 10 reps each guy
60 sdhp 95 lb 20 reps each guy
90 power snatch 45 lb db. 30 reps each guy
120 box jumps 20". 40 reps each guy

150 wall ball shots. 50 reps each guy

22:08

Good job guys/ good workout!
Always once working out with the three amigos!

M/46/74/218

As Rx'ed
24:40

Make up for missing:
m/22/218
19:12 after looking at the fast times I think I should have pushed harder on the back extensions

Steph:
f/20
20:03

M/173/31/5'7"
as rx'd
21:46

M/173/31/5'7"
as rx'd
21:46

26:58 as rx'd

m/39/6/190
Sub'd back extensions with good morning at 45#
23:37

f/30/501/140
Sub'd back extensions with good morning at 45#
29:00

21:39 total

1st 800@2:56
2nd 800@3:30
3rd 800@3:14

M/40/188

22:56

On treadmill at 8.5mph, no incline. Sub good mornings for extensions. Sit ups with ab mat, feet anchored.

23:33 As RX'D with unanchored Abmat Situp

32 yom, 185 lbs

18:21 (pr)

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

16:49(pr'd by two min) rx'd
abmat
py

m/38/5'9/180
CFWU-3. From home. Superman.
21:55
Disapp w/time compared to earlier times. Still need to go faster on runs, but pace wasn't too bad at beginning of each round.
Back ext unbroken first 27-30. Then 7's. Situps not bad. Tried to use feet to propel myself towards ground.
4/5/11: 22:44
9/21/10: 20:43-PR
10/25/09: 21:25
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.

19:23

Rowed instead of the ran because of turf toe. Not making me happy...need to heal quickly!

NEVER QUIT!!

C-
situps touching hands overhead and shoelaces
19:26

19:11 hotel gym

19:58

as Rx'd
20:36

m/45/6'4"/ 180

As rx'ed
21:47

CFWU x 3; ringdips and walking lunges

As Rx'd

26:36; previous 26:48...yippee skippee 4"/round...ROFL

19:50 - subbed supermans for back extensions and did the runs on a 200M indoor track.

18:54

subbed supermans for back ext.

22:53

not my best time, but pretty good since I've been lazy and not working out all fall.

subbed Row for Run: 23:52

as rx'd - 17:43

Three rounds for time of:
Run 800 meters
50 Stiff-legged deadlifts with 45 lb dumbbells
50 Decline Sit-ups with hands on shoulders

24:06

Tried 15 back extensions but could tell that the total load would be too much. I think the SLDL's make for a better WOD. Ran the half miles on a treadmill at 9 mph.

M/26/5'11''/195

34:00

First day back after being out for 5 days.

1st 2 rounds did GHD
3rd rnd did 10GHD and 40 ab mat sit-ups
33:06
m/36/230

Did 20 GHD situps in place of 50 regular

27:03

as rx'd: 20:06

"Michael" as rx'd.
Run: 800m
BE: x50
SU: x50
3 rounds, 22:54

20:13 23.12.11 track - sub superman, sit ups with rolled up jogging pants under back

23:45 18.04.11 t/m
26:40 09.10.10 t/m

27:07

m/33/5'8"/170lb

as rx'd 18;31

16:25

M/41/179

Did this today on a Rest Day.

28 minutes as Rx. Bit of a walk to/from treadmill.

Runs were on a treadmill (3:28, 3:26, 3:15)
Back extensions were continuous
Sit-ups were SLOW ...

19:56 rx

My back was kin of sore from doing "DT" the day prior, RX 10.49. Besides that, i felt pretty good. i did "Michael" today for 17.50 RX., 10 PM eastern. i pr'd from my last time, RX18.25, a year prior.
I LOVE THIS STUFF!!!!!

My back was kin of sore from doing "DT" the day prior, RX 10.49. Besides that, i felt pretty good. i did "Michael" today for 17.50 RX., 10 PM eastern. i pr'd from my last time, RX18.25, a year prior.
I LOVE THIS STUFF!!!!!

CFWUx1
27:00 (-:57)
At home on new Yukon GHD :)