November 19, 2011

Saturday 111119


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

Post time to comments.

Compare to 110405.


Enlarge image

"8 mile tyre flip charity challenge. 7025 flips,1405 each, 5 hours 19 minutes."
- Carl Amery with 4 other members of the Royal Army Physical Training Corps.

"Finding Motivation" with Anthony Lovino, CrossFit Journal preview video [wmv] [mov]

"Specializing In Power" with Coach Mike Burgener - video [wmv] [mov]

WOD Demo with Jeremy Kinnick - video [wmv] [mov]

From the Vault:
WOD Demo with Brendan Gilliam (GHD sit-ups), March 2007 - video [wmv] [mov]

"What counts in sports is not the victory, but the magnificence of the struggle."
- Joe Paterno

Posted by Pukie at November 19, 2011 5:00 PM

This is my wife's favorite WOD!

Comment #1 - Posted by: Steven Platek at November 18, 2011 5:13 PM

You're quoting Joe Paterno? Seriously?

Comment #2 - Posted by: TGillespie at November 18, 2011 5:13 PM

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

Comment #3 - Posted by: Thrill at November 18, 2011 5:18 PM

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

Comment #4 - Posted by: JNIHn at November 18, 2011 5:20 PM

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.

Comment #5 - Posted by: D W at November 18, 2011 5:25 PM

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

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

Comment #6 - Posted by: Nick at November 18, 2011 5:29 PM

@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?

Comment #7 - Posted by: Nick at November 18, 2011 5:31 PM

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.

Comment #8 - Posted by: JL at November 18, 2011 5:32 PM

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.

Comment #9 - Posted by: T at November 18, 2011 5:39 PM

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

This on the other hand....?

Comment #10 - Posted by: Mike at November 18, 2011 5:40 PM

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.

Comment #11 - Posted by: gavin at November 18, 2011 5:48 PM

Guilty or not...wouldnt quote that guy

Comment #12 - Posted by: Ben at November 18, 2011 5:58 PM

16:46, as Rx'd

Comment #13 - Posted by: Ken at November 18, 2011 6:03 PM

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

Comment #14 - Posted by: RWK at November 18, 2011 6:03 PM

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

Comment #15 - Posted by: Anon at November 18, 2011 6:10 PM

#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.

Comment #16 - Posted by: ksdfjks at November 18, 2011 6:23 PM

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.

Comment #17 - Posted by: billy at November 18, 2011 6:31 PM

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

Comment #18 - Posted by: Matthew Lawrence at November 18, 2011 6:32 PM

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?

Comment #19 - Posted by: Miami Marco at November 18, 2011 6:35 PM

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

Comment #20 - Posted by: NJ at November 18, 2011 6:38 PM

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

Comment #21 - Posted by: RJA at November 18, 2011 6:40 PM

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
Rest in Peace my brother in arms

Comment #22 - Posted by: Pete In Sun City at November 18, 2011 6:52 PM

Well played.

Comment #23 - Posted by: bingo at November 18, 2011 6:57 PM

Incredibly poor taste posting a Paterno quote.

Comment #24 - Posted by: Bs2103 at November 18, 2011 7:07 PM

It's a stupid quote anyway.

Comment #25 - Posted by: JD at November 18, 2011 7:12 PM

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!!!

Comment #26 - Posted by: Wilson D. at November 18, 2011 7:14 PM

Hooyah Michael, rest in peace brother.

Comment #27 - Posted by: neptune at November 18, 2011 7:18 PM

I agree with Wilson D.

Comment #28 - Posted by: Jesse at November 18, 2011 7:20 PM

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.

Comment #29 - Posted by: Phil at November 18, 2011 7:27 PM

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.

Comment #30 - Posted by: hitler had some amazing quotes too, morals and character be dammed. the quote is a great statement at November 18, 2011 7:27 PM

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.

Comment #31 - Posted by: Wyatt22 at November 18, 2011 7:56 PM

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

Comment #32 - Posted by: Connor sharpe ( age 16 ) at November 18, 2011 8:08 PM

Wouldn't be caught dead with that is.

Comment #33 - Posted by: Wyatt22 at November 18, 2011 8:10 PM

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

Comment #34 - Posted by: joshua at November 18, 2011 8:34 PM

@19 & all other JoPa haters....OJ was found NOT GUILTY of hacking 2 people to 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 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!

Comment #35 - Posted by: ian at November 18, 2011 8:45 PM

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?

Comment #36 - Posted by: splinter at November 18, 2011 9:19 PM

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.

Comment #37 - Posted by: Kevin at November 18, 2011 9:27 PM

What an AWESOME Demo video, by the way!

Comment #38 - Posted by: Julianne at November 18, 2011 10:33 PM

"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.

Comment #39 - Posted by: Jonathan at November 18, 2011 10:40 PM

Old skool Brendan.. oolala

Comment #40 - Posted by: AllisonNYC at November 18, 2011 10:41 PM

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

Comment #41 - Posted by: JessBez at November 18, 2011 11:05 PM

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.

Comment #42 - Posted by: Hen at November 18, 2011 11:41 PM



Run done on treadmill

RIP LT McGreevy

Comment #43 - Posted by: Tim at November 19, 2011 12:14 AM


run done on treadmill

from holland

Comment #44 - Posted by: m/27/95kg/189cm at November 19, 2011 2:11 AM

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.

Comment #45 - Posted by: Wilson at November 19, 2011 2:15 AM

@ #40
Rolling on the floor laughing!!

Over 1000 tire flips... brutal!

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

Comment #46 - Posted by: davidr at November 19, 2011 2:47 AM

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

Comment #47 - Posted by: Carl at November 19, 2011 4:05 AM



Comment #48 - Posted by: cosmo at November 19, 2011 4:42 AM

Germany, Münster

M 37/5'11/187lbs

17:10 min

Comment #49 - Posted by: Rocco at November 19, 2011 5:01 AM


Comment #50 - Posted by: Todd at November 19, 2011 5:10 AM

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

Comment #51 - Posted by: KevBell at November 19, 2011 5:36 AM

@#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.

Comment #52 - Posted by: jasonB at November 19, 2011 6:33 AM

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

Comment #53 - Posted by: Knuckles at November 19, 2011 6:59 AM

What's next Jerry Sandusky quotes?

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

Comment #54 - Posted by: Ryan at November 19, 2011 7:16 AM

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.

Comment #55 - Posted by: Gabe at November 19, 2011 7:19 AM

Michael - runs on treadmill

Time - 18:22

Comment #56 - Posted by: MCross at November 19, 2011 7:23 AM

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?

Comment #57 - Posted by: MEBNYC at November 19, 2011 7:30 AM

17:22 w/ Abmat situps and back extensions

Comment #58 - Posted by: Jetté 42/M/5'11"/170 at November 19, 2011 7:35 AM

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

Comment #59 - Posted by: Brennan at November 19, 2011 7:37 AM

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

Comment #60 - Posted by: Eddie at November 19, 2011 7:56 AM

Yoohoo! I made the mainsite! good times

Comment #61 - Posted by: Anthony Iovino at November 19, 2011 8:20 AM

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

Comment #62 - Posted by: KurtisFLA at November 19, 2011 8:27 AM

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

Comment #63 - Posted by: Thatcher M/44/5'10"/200 at November 19, 2011 8:27 AM

As rxd

Comment #64 - Posted by: Jonblaze at November 19, 2011 8:45 AM

Been absent for awhile: 34:46 :(

Comment #65 - Posted by: Peter m/36/6'1"/173 at November 19, 2011 8:55 AM

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.

Comment #66 - Posted by: Doug at November 19, 2011 9:27 AM

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.

Comment #67 - Posted by: Dude Among Dudes at November 19, 2011 9:28 AM


Comment #68 - Posted by: Ben lynch at November 19, 2011 9:32 AM

Run hard as hard can be

Comment #69 - Posted by: charbs 26/m/185 at November 19, 2011 9:39 AM

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?)

Comment #70 - Posted by: Thatcher M/44/5'10"/200 at November 19, 2011 9:47 AM

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

Comment #71 - Posted by: Nick at November 19, 2011 9:50 AM

23:32. Treadmill.

Comment #72 - Posted by: PaulxFit at November 19, 2011 9:58 AM

First day back... 27:53

Comment #73 - Posted by: Jason at November 19, 2011 10:08 AM

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

Comment #74 - Posted by: Jonathan Offen at November 19, 2011 10:11 AM

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.

Comment #75 - Posted by: Dan K- Collar City Crossfit at November 19, 2011 10:13 AM

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

Comment #76 - Posted by: Rodmani at November 19, 2011 10:13 AM

18:10 rxd

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

Comment #77 - Posted by: aermio m/33/5'7"/148 at November 19, 2011 10:14 AM

25:36 subbed 1000 meter row for runs.

Comment #78 - Posted by: Jeff A. at November 19, 2011 10:16 AM

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 . . .

Comment #79 - Posted by: Andrew1 at November 19, 2011 10:25 AM

28:24 back extensions remain a goat

Comment #80 - Posted by: TRN III at November 19, 2011 10:28 AM

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?

Comment #81 - Posted by: chris at November 19, 2011 10:41 AM

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

Comment #82 - Posted by: Brad R M/6'4"/31/205 at November 19, 2011 10:44 AM


Did GHD situps.


Comment #83 - Posted by: Antun Karlovac at November 19, 2011 10:45 AM



That sucked way more than I expected!!!

Comment #84 - Posted by: Ryan at November 19, 2011 10:51 AM

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

Comment #85 - Posted by: Fishnhat at November 19, 2011 11:01 AM

PR by more than 30 seconds.
Driveway WOD.
800s around 3:30
back extensions on fit ball
situps with AbMat

Comment #86 - Posted by: Heather Szabo at November 19, 2011 11:07 AM

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

Comment #87 - Posted by: Timf78 at November 19, 2011 11:11 AM

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

Total time 22:10

Comment #88 - Posted by: DT at November 19, 2011 11:17 AM

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

Comment #89 - Posted by: davidr at November 19, 2011 11:48 AM

As Rx 15:28

Comment #90 - Posted by: britishfireman at November 19, 2011 11:48 AM

As Rx 27:58

Comment #91 - Posted by: Michael at November 19, 2011 12:03 PM

700 meter indoor run - all else as rx'd

Comment #92 - Posted by: SB at November 19, 2011 12:03 PM

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.


Comment #93 - Posted by: Chase at November 19, 2011 12:18 PM

As rx'd

Comment #94 - Posted by: justaman - liberty, sc at November 19, 2011 12:58 PM

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.

Comment #95 - Posted by: Daane M/23/5'10"/165 at November 19, 2011 12:59 PM


Comment #96 - Posted by: Nmartin33 at November 19, 2011 1:03 PM



Comment #97 - Posted by: Dan g at November 19, 2011 1:09 PM

Got any motivational OJ Simpson Quotes?

Comment #98 - Posted by: David W. at November 19, 2011 1:24 PM


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

Comment #99 - Posted by: Ben S at November 19, 2011 1:24 PM


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.

Comment #100 - Posted by: rjf (Since 07-20-07. WOD no. 1188) at November 19, 2011 1:44 PM

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

as rx 19:45

Comment #101 - Posted by: bran at November 19, 2011 1:52 PM

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.

Comment #102 - Posted by: mtvet at November 19, 2011 2:16 PM

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...

Comment #103 - Posted by: matt h - 50 179# 1mar11 at November 19, 2011 2:24 PM

23:56 rx'd
Subbed good mornings for back x's and it slowed me down

Comment #104 - Posted by: Connor sharpe ( age 16 ) at November 19, 2011 2:29 PM

Even more disappointed the Paterno quote is still up.

Comment #105 - Posted by: Bs2103 at November 19, 2011 2:40 PM

rjf #100,

Great time!

Comment #106 - Posted by: bingo at November 19, 2011 2:44 PM

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.

Comment #107 - Posted by: RobertP at November 19, 2011 3:15 PM

24:30 as rxd

Comment #108 - Posted by: Brett C. m/30/6'0"/170lbs. at November 19, 2011 3:24 PM


21:38 as rxd

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

Comment #109 - Posted by: Nessa at November 19, 2011 3:50 PM

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

Comment #110 - Posted by: Carole (F/53/5'6"/138) at November 19, 2011 3:52 PM

GHD back extensions
situps not anchored

Comment #111 - Posted by: Brian (M/33/175lbs/5'11") at November 19, 2011 4:05 PM


Comment #112 - Posted by: ccraft at November 19, 2011 4:25 PM


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


Comment #113 - Posted by: TimT at November 19, 2011 4:27 PM


Comment #114 - Posted by: Jonesy Boy at November 19, 2011 4:35 PM

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

Definitely like comment #15! Haha

Comment #115 - Posted by: Abel at November 19, 2011 4:38 PM

20:24 subbed good mornings

Comment #116 - Posted by: Leslies 40/F/5'5"/125 at November 19, 2011 4:52 PM


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

20 min even

Comment #117 - Posted by: Andrew1 at November 19, 2011 5:19 PM

1K rows
sitting 45 lb good mornings
weighted situps

Comment #118 - Posted by: lucien at November 19, 2011 5:26 PM

24:52 RX
Love Michael!

Comment #119 - Posted by: Julie at November 19, 2011 6:34 PM

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

Comment #120 - Posted by: Magnus 26/5'8"/160 at November 19, 2011 7:02 PM

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!

Comment #121 - Posted by: MoneyBag$_CFE at November 19, 2011 7:02 PM

25 / M / 5'9" / 138lbs

I subbed rowing, so

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


Comment #122 - Posted by: BC at November 19, 2011 8:08 PM


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.

Comment #123 - Posted by: Phil at November 19, 2011 8:12 PM

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

Comment #124 - Posted by: Craig at November 19, 2011 8:18 PM

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

Comment #125 - Posted by: RussA at November 19, 2011 8:20 PM

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

Comment #126 - Posted by: Jessie Ray/Ephesians 2:4-5 at November 19, 2011 8:57 PM

23:30 in da gym

Comment #127 - Posted by: bwb at November 19, 2011 9:49 PM


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

Comment #128 - Posted by: Sheldon N (M/34/6'/183) at November 19, 2011 10:01 PM


Comment #129 - Posted by: Sasha at November 20, 2011 1:29 AM

runs on treadmill

Comment #130 - Posted by: wayne's daddy in MES at November 20, 2011 1:31 AM

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

Comment #131 - Posted by: Ben at November 20, 2011 1:41 AM

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.

Comment #132 - Posted by: Tony at November 20, 2011 2:09 AM


"Michael" (Modified)

2 RFT:
800 M Run
50 Superman
50 Situp

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

Comment #133 - Posted by: OSaenz at November 20, 2011 7:42 AM


21:38 as rx'd

Comment #134 - Posted by: RB at November 20, 2011 8:14 AM

Word #15.

As RX'd 16:02

Comment #135 - Posted by: Caleb at November 20, 2011 8:33 AM

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

Comment #136 - Posted by: Jeff & Charity @ CF Snohomish at November 20, 2011 8:44 AM

2 rnds, 23:00

Comment #137 - Posted by: BriceJ at November 20, 2011 9:29 AM


tm @ 8.5

Comment #138 - Posted by: controlfreak at November 20, 2011 9:42 AM

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.

Comment #139 - Posted by: RobertP at November 20, 2011 11:28 AM

as rxd


Comment #140 - Posted by: Sean at November 20, 2011 11:34 AM

had to modify: 2.4km , 150-150

Comment #141 - Posted by: tum1 at November 20, 2011 12:33 PM

As rx'd

Comment #142 - Posted by: Chase at November 20, 2011 12:53 PM


Rx'd 20:50

Comment #143 - Posted by: Jason Lavoie at November 20, 2011 1:00 PM

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

Comment #144 - Posted by: Saam at November 20, 2011 1:04 PM

3 rounds

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


Comment #145 - Posted by: JFA at November 20, 2011 2:02 PM


Comment #146 - Posted by: amped 37/M/195/6' at November 20, 2011 2:46 PM


As RXd: 24:57

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

Comment #147 - Posted by: James at November 20, 2011 2:52 PM


Comment #148 - Posted by: myles456 at November 20, 2011 3:22 PM

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.

Comment #149 - Posted by: gs at November 20, 2011 4:51 PM

21:41 subbed supermans

Comment #150 - Posted by: mlt at November 20, 2011 5:32 PM

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

Comment #151 - Posted by: Xman at November 20, 2011 5:49 PM


Comment #152 - Posted by: Tony Stark at November 20, 2011 8:16 PM

As Rx'd


Comment #153 - Posted by: DanEOD at November 20, 2011 10:30 PM


830m instead of 800m
unanchored situps
subbed supermans

Comment #154 - Posted by: SX at November 21, 2011 3:08 AM

scaled to 50 good mornings with 25# plate

Comment #155 - Posted by: robS at November 21, 2011 6:46 AM

35 BE
35 SU no anchor
800 m 12km

Comment #156 - Posted by: footdoc at November 21, 2011 7:55 AM


Comment #157 - Posted by: preacherman at November 21, 2011 9:25 AM

18:20 (PR) treadmill

Comment #158 - Posted by: Kevin C.(M/52/5'11"/172) at November 21, 2011 10:27 AM


Comment #159 - Posted by: Pacers at November 21, 2011 10:42 AM

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.

Comment #160 - Posted by: mannyc at November 21, 2011 11:11 AM

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

20:30 PR

Laura f/49/5'7/145

Comment #161 - Posted by: power-girl at November 21, 2011 11:30 AM

27:20 - used treadmill at my globo gym.

Comment #162 - Posted by: JK m/28/215/5'10 at November 21, 2011 12:42 PM

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

extensions and sit ups broken and mixed


Comment #163 - Posted by: Bells at November 21, 2011 1:02 PM


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.

Comment #164 - Posted by: Memuc at November 21, 2011 1:14 PM

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.

Comment #165 - Posted by: Mel 38/m/5'10"/175 at November 21, 2011 1:15 PM

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

Comment #166 - Posted by: Mel 38/m/5'10"/175 at November 21, 2011 1:15 PM

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

Comment #167 - Posted by: Mel 38/m/5'10"/175 at November 21, 2011 1:16 PM

24:40 @home

Comment #168 - Posted by: flyingfleet at November 21, 2011 1:50 PM

23:02 @home

Comment #169 - Posted by: ferb44 182# at November 21, 2011 1:51 PM



includes time from track to back extension machine

Comment #170 - Posted by: michael at November 21, 2011 1:58 PM

3 mile run
30 K's to E's
50 PushUp

Comment #171 - Posted by: dyagg at November 21, 2011 2:18 PM


3 sec faster than last time Sept 24th 2010.

Comment #172 - Posted by: JT at November 21, 2011 2:57 PM

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.

Comment #173 - Posted by: jason at November 21, 2011 4:12 PM

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)

Comment #174 - Posted by: Laszlo m35y/148/5'8 at November 21, 2011 4:50 PM

As RX'd
18:33 PR by 20 seconds

Comment #175 - Posted by: Matt Burritt at November 21, 2011 5:44 PM

3 rds - 400M/25 Hip ext/25 GHD SU

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)

Comment #176 - Posted by: B. Rhaly at November 21, 2011 6:02 PM

700 meter indoor run - all else as rx'd

Comment #177 - Posted by: thinlizzie at November 21, 2011 7:27 PM

As rxd

Comment #178 - Posted by: Jon at November 21, 2011 8:16 PM


3 rnds

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


Comment #179 - Posted by: nutfam at November 22, 2011 4:42 AM

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

Comment #180 - Posted by: Brice M/21/6'2"/195/ at November 22, 2011 7:45 AM

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.

Comment #181 - Posted by: rob hole at November 22, 2011 8:30 AM

31 45

Comment #182 - Posted by: PaulDiane at November 22, 2011 9:03 AM




Comment #183 - Posted by: bingo at November 22, 2011 9:33 AM




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

Comment #184 - Posted by: Cleveland at November 22, 2011 10:10 AM

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

Comment #185 - Posted by: Cleveland at November 22, 2011 10:14 AM


Comment #186 - Posted by: AFG at November 22, 2011 10:38 AM

Half mile on treadmill
50 back ext
50 situps

Three times

First time doing wod as rx


Comment #187 - Posted by: Kerber at November 22, 2011 11:52 AM


Run subbed for 1000 m row.

Comment #188 - Posted by: Kevin at November 22, 2011 1:12 PM

24.23 subbed 1000m row for run

Comment #189 - Posted by: Kyle A. at November 22, 2011 4:41 PM

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


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

Comment #190 - Posted by: al deezy at November 22, 2011 7:26 PM


As Rx'ed

Comment #191 - Posted by: GWL at November 22, 2011 8:05 PM

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


Comment #192 - Posted by: mike h at November 22, 2011 9:39 PM

as rx'd

Comment #193 - Posted by: Mark S. at November 23, 2011 7:49 AM

as rx'd

Comment #194 - Posted by: Mark S. at November 23, 2011 8:18 AM

26:58 as rx'd

Comment #195 - Posted by: Brian R M / 49/ 6'2"/ 182 at November 23, 2011 12:25 PM

Sub'd back extensions with good morning at 45#

Sub'd back extensions with good morning at 45#

Comment #196 - Posted by: Jeremy A. Olive at November 23, 2011 2:22 PM

21:39 total

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

Comment #197 - Posted by: mslo25 m/31/5'10"/160 at November 23, 2011 5:02 PM



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

Comment #198 - Posted by: Scott Andresen at November 23, 2011 5:43 PM

23:33 As RX'D with unanchored Abmat Situp

Comment #199 - Posted by: fathertyme M/33/6'/170 at November 24, 2011 6:23 AM

32 yom, 185 lbs

18:21 (pr)

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

Comment #200 - Posted by: Jeff Weltmer at November 24, 2011 9:14 AM

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

Comment #201 - Posted by: jtoops m/27/205 at November 24, 2011 11:51 AM

CFWU-3. From home. Superman.
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.

Comment #202 - Posted by: jrm at November 24, 2011 3:35 PM


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


Comment #203 - Posted by: Dan Blackmon (M/38/5'10"/180lb) at November 25, 2011 7:05 AM

situps touching hands overhead and shoelaces

Comment #204 - Posted by: Jeff & Charity @ CF Snohomish at November 25, 2011 10:50 PM

19:11 hotel gym

Comment #205 - Posted by: Mik at November 26, 2011 6:03 AM


Comment #206 - Posted by: Craig at November 26, 2011 12:22 PM

as Rx'd

m/45/6'4"/ 180

Comment #207 - Posted by: knodes at November 26, 2011 2:38 PM

As rx'ed

Comment #208 - Posted by: tgremillion M/30/6'1/185 at November 29, 2011 8:18 AM

CFWU x 3; ringdips and walking lunges

As Rx'd

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

Comment #209 - Posted by: F15E_WSO/M/49/180 at November 29, 2011 1:41 PM

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

Comment #210 - Posted by: Edwin 28/M/68"/170 at November 30, 2011 6:42 AM


Comment #211 - Posted by: MSbar at December 1, 2011 5:33 PM

subbed supermans for back ext.


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

Comment #212 - Posted by: Callum at December 1, 2011 5:47 PM

subbed Row for Run: 23:52

Comment #213 - Posted by: Dennis M/28/6'0/185 at December 3, 2011 9:24 PM

as rx'd - 17:43

Comment #214 - Posted by: Casey at December 5, 2011 11:52 AM

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


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.


Comment #215 - Posted by: Kent at December 6, 2011 2:55 PM


First day back after being out for 5 days.

Comment #216 - Posted by: SF at December 7, 2011 4:50 PM

1st 2 rounds did GHD
3rd rnd did 10GHD and 40 ab mat sit-ups

Comment #217 - Posted by: Toby D at December 9, 2011 8:29 AM

Did 20 GHD situps in place of 50 regular


Comment #218 - Posted by: Ukkrew at December 9, 2011 10:36 PM

as rx'd: 20:06

Comment #219 - Posted by: Laney 27/m/5'8"/150 at December 13, 2011 3:44 PM

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

Comment #220 - Posted by: Harpo m/44/5'7"/145 at December 16, 2011 2:25 PM

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

Comment #221 - Posted by: zenoperegrinus at December 23, 2011 6:28 AM


Comment #222 - Posted by: Jeff Gebbie at December 30, 2011 9:52 AM


as rx'd 18;31

Comment #223 - Posted by: Adam Hamm at January 5, 2012 10:42 AM



Comment #224 - Posted by: jayhawkcf at February 10, 2012 9:55 AM

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 ...

Comment #225 - Posted by: Scott M/48/5'10"/195 at February 18, 2012 4:09 PM

19:56 rx

Comment #226 - Posted by: gb 44/m/71"/185# at March 11, 2012 7:25 AM

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.

Comment #227 - Posted by: Andy at March 13, 2012 7:52 PM

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.

Comment #228 - Posted by: Andy at March 13, 2012 7:53 PM

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

Comment #229 - Posted by: Doug at March 28, 2012 1:12 PM
Post a comment

Remember personal info?