March 11, 2012

Sunday 120311

"Michael"

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

Post time to comments.

Compare to 111119.

HannuPajari_FinlandCFCompetition_th.jpg

Enlarge image

Hannu Pajari.


"A Way of Life" with Elijah Muhammad, CrossFit Journal preview video [wmv] [mov]


Interview with Brian Haapala - video [wmv] [mov]


WOD Demo with CrossFit Southside - video [wmv] [mov]


"How You're Breaking the Law Every Day (and What You Can Do About It)" by Adam Dachis, Lifehacker.

Posted by Pukie at March 11, 2012 5:00 PM
Comments

Lets do it for Mike!!!

Comment #1 - Posted by: jstick911 at March 10, 2012 4:24 PM

18 min! Wrists are killing me

Comment #2 - Posted by: joe at March 10, 2012 4:53 PM

I'm just really getting into crossfit how long will it take to start gaining strength to complet the wod at the recomended weight?

Comment #3 - Posted by: Cm at March 10, 2012 6:20 PM

Not a big fan of backwards hats and sunglasses while working out. That's some globo gym stuff. I saw a lot of it at the OC throwdown.

Comment #4 - Posted by: Johnh at March 10, 2012 7:27 PM

Look at that hipster! tehehe I knew about crossfit before like, it was like, popular n stuff.

Comment #5 - Posted by: Jay at March 10, 2012 8:07 PM

@#3
I'll let you know when I feel like I can do a "as rxed" wod.

Crossfit progression is so dependent upon so many factors. Age, previous conditioning, your own willingness to push harder on your own level, how well you care for your body (and soul) outside of the gym and a host of other details contribute to the rate of your progression.

For me, at 38, I'm very happy that I'm now down to one (albeit large) band on my pull ups. This has taken me since August of 2011. Crossfit is never easy and it shouldn't be. It's about the very cool challenges that keep our minds engaged while our bodies get better.

Or, I could be wrong. If I am, could someone please let me know when I'll be able to do a double under without whacking myself so hard with the rope that I appear horsewhipped.

Comment #6 - Posted by: Lauren at March 10, 2012 9:10 PM

26 min
back ext on swiss ball, situps w/dumbbells at feet
800 meters on treadmill

Comment #7 - Posted by: franklin bukoski at March 10, 2012 9:26 PM

That looks like Mikko's gym in Pori!

Comment #8 - Posted by: jimmy at March 10, 2012 9:32 PM

159-49

Comment #9 - Posted by: Rachalle at March 10, 2012 10:26 PM

Done in 16:36....

Comment #10 - Posted by: Crossfit Fredensborg at March 10, 2012 10:57 PM

Great comment, Lauren. I absolutely agree. Hard work and sacrifice is the name of the game. If you want to hit RX...its about discipline. You willing to work twice a day? Stop drinking?(beer and soda---and any other sugar drinks that will hinder your development)? Eat more proteins? Sleep more? HOW BAD DO YOU WANT IT?-- Is the question. And im asking myself as well because im far off from where i want to be. We all have weaknesses but thats what Crossfit is all about...becoming better each day in every way, mentally and physically. GIT R DUN!

Comment #11 - Posted by: Johnny at March 10, 2012 11:21 PM

Pic is taken @ CrossFit Finnish Championship Event held at CrossFit Pori, Mikko Salo's box..

Funny how you guys make issues about hats.. Sunglasses? Nope, eyeglasses instead ;)

Comment #12 - Posted by: Mikko A at March 10, 2012 11:43 PM

Does anyone know a good Crossfit APP? Is there one made by HQ? I am looking for one with WODs, timer, examples of lifts, and other tips. I am in Afghanistan so this would really help when the internet is not cooperating. Thanks!

Comment #13 - Posted by: scott.snow17 at March 11, 2012 12:06 AM

Hey,

I'm Dom, from Germany. Today "Michael" was my first Crossfit WOD ever. I scaled the back extensions and the sit ups to 35, but the running at 800 m. My time was 36:14, not a big deal for a regular crossfitter but for me a big success because i managed all the 3 rounds. Great win for my mind!

Comment #14 - Posted by: Dom at March 11, 2012 5:09 AM

Sub'd crunches for situps

22:54

Comment #15 - Posted by: Bryan O - M/36/5'6"/192 at March 11, 2012 5:49 AM

m/46/185

19:31

Comment #16 - Posted by: cosmo at March 11, 2012 6:34 AM

28:08

FOB Salerno

Comment #17 - Posted by: ES at March 11, 2012 6:37 AM

1km instead of 800m all else rx'd 20:50

Comment #18 - Posted by: Dillon Bear 26/M/165 at March 11, 2012 6:49 AM

Why sub crunches for sit ups Bryan? Just curious

Comment #19 - Posted by: Aaron at March 11, 2012 7:00 AM

On the demo video for Michael, they have GHD sit-ups instead of regular sit-ups. Which version is correct? Is HQ shying away from GHDs?

Comment #20 - Posted by: Grant at March 11, 2012 7:21 AM

Sunday musings...

1) Spring. 60 degrees and sunny in Cleveland. Weird.

2) Re-rack. It's 10:15 as I start to write, 9:15 for our bodies on this first day of Daylight Savings. All but I have returned to bed or have yet to arise, even the Tasmanian Devil dog, curled up around her ball.

3) Double-unders. Mrs. bingo, upon hearing of Speal's Tabata DU score of 39 after a Tabata session: "Holy crap...that's like 4 revolutions per second. If he ever missed one and hit himself with the rope he'd cut his flipping leg off!"

Another CrossFitter chez bingo...

4) Departure. I went to the funeral of a former business partner yesterday, felled too soon by MS at the age of 70. Ron died poorly; he suffered mightily for many years before his ultimate relief. A man of great faith and equally great fidelity to his particular Church (the Church of my youth), we were told of the comfort he realized in his departure.

(As an aside, I wrote once about a funeral I attended where the pastor clearly had no inkling who the deceased was. This ceremony, on the other hand, was presided over by a priest who'd babysat the children of the deceased as a teen, and had a 30 year friendship with the family. Huge difference.)

I continue to struggle with this, frankly. The intersection of religion and faith has become even more confusing to me as I round the turn at the far end of life's track and head into the last 1/2 of the race. The intersection is kind of like a 4-way stop where 4 cars arrive at almost the same time. Who goes first? What are the rules? Who decides what rules apply? As you sit there what can you expect of the other three? Do they know the same rules? The rules part of the conversation, the religion part, continues to confuse me and has become more confusing as I've gotten older. At the 4-way I just sit and idle.

But faith...ah, faith...here I seek comfort. Here is where I seek to be at ease. There must be something before and after that 4-way, right? As a scientist I am compelled to go back in time, as far back as I possibly can, in order to try to understand so that I may go forward in time, so that I may forecast what is to come. Yet there is always a point beyond which the exploration cannot proceed, forward or back. Conjecture and theory must yield there to something else.

I sit at the 4-way stop, GPS programmed for a journey toward faith. Cars come and go from 3 sides as the Garmin processes my request. The journey must be a long and complex one; the GPS continues to ponder the route. There I sit.

Uncomfortably.

5) Home. Grampbingo called me with a funny story. Seems my niece, Jenbingo, was visiting overnight on her way to the airport and a lacrosse festival. Nothing new there, but she had a friend along, the daughter of a long-lost college friend of mine. Lydia would spend the night in my ancestral home sleeping in the primordial bed from which sprang...yours truly!

I thought a bit about this as I sat in church yesterday. Home is a funny thing, eh? The definition of home is rather a moving target. When are you considering the question? Who's home are you thinking about? My partner Ron's entire family decamped to Kentucky 10 years ago, but it was home to Cleveland that he returned, back to his ancestral home for his eternity.

I've returned more than several times for visits "home", nights spent in the primordial bed. Some good, some not so much, each ended with a trip "home". It's funny--for 20 years or so Cleveland did not really feel like home to me. Nope, it was kind of a lay-over, an intermediate stop of some series of flights to wherever home was going to be. One of my biggest adult surprises was returning to Cleveland in year 20 and all of a sudden realizing that I was going home, to Cleveland, for the first time. It took 20 years and 2 children choosing to live there, but when I landed I was finally home.

The lesson today is that you CAN go home again. You just need to figure out where home is.

I'll see you next week...

Comment #21 - Posted by: bingo at March 11, 2012 7:54 AM

M/37/6'1"/200

21:17

FOB Salerno

Comment #22 - Posted by: David Vinup at March 11, 2012 8:16 AM

@19 - situps are really hard on my lower back....crunches less so.
Given that i had a sore back anyways coming off DT yesterday and that this workout has loads of extensions, I decided to play it safe and sub in something less painful.

Comment #23 - Posted by: Bryan O - M/36/5'6"/192 at March 11, 2012 8:58 AM

@ 19 - still had a great workout...PR by nearly 4 minutes!

Comment #24 - Posted by: Bryan O - M/36/5'6"/192 at March 11, 2012 9:00 AM

subbed back extensions for supermans

17:35

Comment #25 - Posted by: Sam at March 11, 2012 9:12 AM

General question about back extensions: The instructor in the demo video was doing hip extensions, keeping his lower back straight and bending at the hip. If you do back extensions, you would be curving your lower back. Isn't that bad for it?

Comment #26 - Posted by: Kenny at March 11, 2012 9:16 AM

3 rounds
1/2 mile run on treadmill
50 good mornings, 45# bar
50 situps on decline bench

22:22

Comment #27 - Posted by: JFA at March 11, 2012 9:18 AM

Rx'd - 23:00 (butterfly abmat sit ups)

Comment #28 - Posted by: Townsend m/28/5'8"/140 at March 11, 2012 9:27 AM

After 11 days of crossfit, finally a workout we could complete as Rx'd, albeit on the slow side.
Back extensions are tough.

Tim: 29:12 m/50/5'9"/130
Kristy: 34:35 f/34/5'4"/135

Comment #29 - Posted by: Tim at March 11, 2012 9:58 AM

21:41...Weak sauce.

Comment #30 - Posted by: Jeremy Spittle at March 11, 2012 10:08 AM

17:57 Michael at 3 rounds time
31:00 Michael at 5 rounds time

Comment #31 - Posted by: gb 44/m/71"/185# at March 11, 2012 10:09 AM

As rx'd 23:20. 1minute faster than last time. Still dislike the back extensions.

Comment #32 - Posted by: Kurt M/38/190lb. at March 11, 2012 10:22 AM

Carole

Outside, on the track. First time this year. 65 degrees, in Wisconsin, in March!

3 rounds:

800m run
25 sit-ups
25 push-ups

17:20

Kevin

400m
400m (backwards)
200m
100m

Thank you bingo.

Comment #33 - Posted by: Kevin C. (M/53/5'11"/175) at March 11, 2012 10:23 AM

3 rounds

800m
25 sit-ups
25 push-ups

17:20

Comment #34 - Posted by: Carole (F/53/5'6"/138) at March 11, 2012 10:24 AM

31/M/6'/225

Subbed 35# swings for extensions

25:54

Comment #35 - Posted by: HC25 at March 11, 2012 10:33 AM

24:26 rx'd. RIP

Comment #36 - Posted by: Jeff A. at March 11, 2012 10:35 AM

32:30 Not great, but getting better every day

Comment #37 - Posted by: Tito 30/M/6'3/ 215 at March 11, 2012 10:36 AM

29:50 - my sit-ups are WEAK!

Comment #38 - Posted by: sapperslovetherain at March 11, 2012 10:41 AM

20:26 RX'd

Feeling it!

Comment #39 - Posted by: Jordan M [20/M/5'10"/175] at March 11, 2012 10:43 AM

Sub supermans for extensions 26:07. Kinda took it easy as my left knee hasn't been great.

Comment #40 - Posted by: MattS at March 11, 2012 10:43 AM

27:07
Army standard Sit-Ups...no arm flailing.

Comment #41 - Posted by: RCL at March 11, 2012 10:56 AM

21:06, sub'd hip extensions for back extensions

Comment #42 - Posted by: Alexander at March 11, 2012 11:00 AM

low row 4sets,wide grip row6sets,rear delt 6sets,triceps6sets,Lats pulldown 3sets,Lats raise 4sets , dead lifts2sets. treadmill 40mins.

Comment #43 - Posted by: Marilyn at March 11, 2012 11:00 AM

22:50 ... topped my last time of 24:30

Comment #44 - Posted by: Brett C. m/30/6'0"/170lbs. at March 11, 2012 11:02 AM

25/F/5'1/115
March 15,2011-24:10 Rx'd
and
March 10,2012- 18:51 Rx'd
Took 5:59 off my time! Yayaya!

Comment #45 - Posted by: Clara Carmona at March 11, 2012 11:02 AM

19:45, did sit-ups then back ext accidentally. Subbed supermans for back ext, straight leg sit-ups.

Comment #46 - Posted by: J.Wood at March 11, 2012 11:13 AM

19:00, RX

Did this one in the park today, one lap almost exactly 800 meters. Spring is right around the corner here in the south of Sweden, had 10C degrees during the WoD.

Comment #47 - Posted by: CarlF at March 11, 2012 11:49 AM

27.02

Comment #48 - Posted by: Cheeto m/29/138/5'7" at March 11, 2012 12:05 PM

Hi,
I like no I love CrossFit but I'am a beginner about CrossFit.

I did the Workout from Today and i need 24 min.

Comment #49 - Posted by: Filipo at March 11, 2012 12:06 PM

31:56 first WOD ever...
Gruß an Dom aus Dossenheim / Germany

Comment #50 - Posted by: Buettz221 at March 11, 2012 12:08 PM

Pull-ups, Push-ups-Sit-ups, and Dips
Having a total knee replacement on 2 April 2012
M/54/6’/205

Comment #51 - Posted by: Pete In SunCity at March 11, 2012 12:09 PM

23:55 as rx'd ran on a treadmill at 9

Comment #52 - Posted by: Dexter at March 11, 2012 12:26 PM

As rx'd 25:25

WeAk on the run.

Comment #53 - Posted by: Mike T. M/45/5'10"/185 at March 11, 2012 12:30 PM

25/m/6'2"/276

56:07.8 As Rx'd

Comment #54 - Posted by: Dawgsrus at March 11, 2012 12:37 PM

25/m/6'2"/276 lbs

56:07.8

Comment #55 - Posted by: Dawgsrus at March 11, 2012 12:39 PM

27 minutes

made 900 meters just to be able to run back and forward to a nice place.
Distance between points 100 meters,

Last 200 meters are a to go more then ever.

With a partner I can take out 1 minute or so.

Comment #56 - Posted by: Goncalo Esteves at March 11, 2012 12:53 PM

16:35, did back extensions with feet under picnic table and hips on bench (far from the best setup), Army rowers for first 35 of each round and then situps, no run since I can't run and no other cardio equipment available

Comment #57 - Posted by: RussA at March 11, 2012 12:59 PM

First time back in a while. Sub'd 1000m row for 800m run. All else as rx'd: 27:12

QUESTION: HAS ANYONE EVER DEALT WITH PLANTAR FASCIITIS? I've had it for a few months and anytime I train (Krav Maga, run, play hockey, etc) it gets aggravated. It's improved, but still with me 3-4 months since first symptoms appeared. Any advice would be much appreciated. Thanks! - Matt

Comment #58 - Posted by: mbalanda at March 11, 2012 1:17 PM

40M/5'10"/167#

W/U: double-under, 50x; good morning, 50x; dynamic ROM exercises.

As Rx: 17:20.

C/D: light walking outside.

Off PR by 1:34. 21st time doing this WOD. I haven't had a time this slow since 2008. Runs on outside road course (64F, 28% humidity, wearing RealFlex). They felt like I was moving in slow motion on rounds two and three. Low back was a little tight.

Done in your honor, Lt. McGreevy. RIP.

Comment #59 - Posted by: rjf (Since 07-20-07. WOD no. 1205) at March 11, 2012 1:27 PM

18/m/5'8''/155

First week that I crossfit every day (exept rest days)

21:54

Comment #60 - Posted by: Marc Babin at March 11, 2012 1:29 PM

Done in 30:32
Back extensions killed me.

Comment #61 - Posted by: Kandi at March 11, 2012 1:41 PM

24/m/5'10/185 21:57 3rounds of 800m, 50 back extension, 50 sit up.

Comment #62 - Posted by: martin germain at March 11, 2012 1:42 PM

21:39 rx with butterfly abmat situps

Comment #63 - Posted by: Matt 25/m/185 at March 11, 2012 1:47 PM

sub good mornings as usual

14:47

Comment #64 - Posted by: Kevin McClellan 50/195 at March 11, 2012 1:48 PM

46/M/6'2"/190 22:14 rx

Comment #65 - Posted by: Marty at March 11, 2012 1:50 PM

23/M/6"0/205

27.48.84 as rx'd

Weak on the back extensions and paced myself at a 4 min 800 m. Slowly getting myself back into it.

Comment #66 - Posted by: Snowman at March 11, 2012 2:13 PM

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

25:15

21/M/5’6”/160
CFBD: 2/27/12

Comment #67 - Posted by: Dan at March 11, 2012 2:26 PM

"D.T", details there.

Comment #68 - Posted by: bingo at March 11, 2012 2:27 PM

16:52
subbed supermans for back ext.

Comment #69 - Posted by: flyusmc18 at March 11, 2012 2:39 PM

As rx'd: 20.15 PR

6.58, 6.41, 6.35
(PR'd, even though I thought I was taking it easy; ultra banged up from last two WoDs and extra tired from camping last night by the Suwannee river)

111119: 20.28
110405: 21.40
100921: 22.08
091029: 24.07
090526: 23.30

Comment #70 - Posted by: I AM THE UPSETTER at March 11, 2012 2:39 PM

28:40
As Rxd

Comment #71 - Posted by: STDBG(44/6'/196/) at March 11, 2012 2:43 PM

20:56 as RX

Great workout combining the back, abs, and core in general with the funning. Love it!

Comment #72 - Posted by: Jason B at March 11, 2012 2:46 PM

I heard somewhere that supermans put a lot of strain and stress on your lower back any truth to that? Thanks

Comment #73 - Posted by: Nick at March 11, 2012 2:49 PM

800m run
50 Goodmornings (45#)
50 Situps

21:15

Comment #74 - Posted by: James M/29/5'7"/155 at March 11, 2012 2:58 PM

33yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips, 3 HSPU per round
Jog 400M

As rx'd: 23:01 PR
Foam roll after
Compared to 110405: 26:02

Comment #75 - Posted by: Sesoku at March 11, 2012 3:04 PM

M/28/175
24:59

Comment #76 - Posted by: AndrewT at March 11, 2012 3:08 PM

W/U 5x3 DL top'd at 365lb, 5x3 80lb Pullup +misc warm ups (row...)

M/27/175 as rx'd 16:34
M/33/166 as rx'd 17:44

Comment #77 - Posted by: Matt D at March 11, 2012 3:18 PM

M/26/5'7"/143

As Rx'd with Decline Situps:
15:11

PR by over 5 minutes!!!

Comment #78 - Posted by: Fidencio Hinojosa at March 11, 2012 3:19 PM

Ran 10mi before, then 19:30 as rx'd.

Comment #79 - Posted by: Patrik Hultberg at March 11, 2012 3:28 PM

Subbed good mornings with 45lb bar
22:38
Rip Lt. McGreevy

Comment #80 - Posted by: sebastian m/43/180/6'2" at March 11, 2012 3:33 PM

31:36

Comment #81 - Posted by: cara at March 11, 2012 3:35 PM

18:48 as rx'd, runs on treadmill though

Comment #82 - Posted by: Paul at March 11, 2012 3:54 PM

.5 mile
35 back extensions
35 sit ups
34:56
22/m/6'/225

Comment #83 - Posted by: Josh R at March 11, 2012 3:55 PM

This was a fun workout... Hard, but fun

24:30 as rx'd

The 800's were tough because the back stretch was into the wind... but I guess the home stretch was with the wind so it evened out.

22/M/5'10"/162

Comment #84 - Posted by: Chris at March 11, 2012 4:07 PM

1st WOD per RX w/out CF gym equip. 21:48
Outta shape, post-WOD feelin' great.

Comment #85 - Posted by: capt.pugnacious at March 11, 2012 4:12 PM

F/28/5'6"/148 lbs

25:58

Comment #86 - Posted by: Haley B at March 11, 2012 4:20 PM

19:50

Sub 35 burpees per round for run, 30lb barbell good mornings for back extension.

Comment #87 - Posted by: Sheldon N (M/34/6'/183) at March 11, 2012 4:38 PM

This is my first cf workout, I only made two sets at 25.54 minutes.....question, what does rx'd mean??

Comment #88 - Posted by: Kate at March 11, 2012 4:39 PM

19:40 as rx'd

25/m/5'10"/173

Comment #89 - Posted by: ben at March 11, 2012 4:50 PM

25:40 rx'd first outdoor run of the year!!!

Comment #90 - Posted by: Mike at March 11, 2012 4:54 PM

21:17. I would say Rx'd but the 800 meter run was a guestimate.

Comment #91 - Posted by: Jeff H at March 11, 2012 5:09 PM

Had a dream last night of a WOD...weird haha

Comment #92 - Posted by: Dwayne at March 11, 2012 5:18 PM

29:00

Comment #93 - Posted by: D. Peterson at March 11, 2012 5:35 PM

18:26. Sub 600m instead of 800m.

Comment #94 - Posted by: Adam at March 11, 2012 5:43 PM

as rx'd
19:25

Comment #95 - Posted by: Troy at March 11, 2012 5:44 PM

15:11...had to use treadmill

Comment #96 - Posted by: Ryan Leake at March 11, 2012 5:55 PM

On treadmill w/ 0.5 incline.
Anchored situps, hands floor behind head to feet.
23:34

Comment #97 - Posted by: Crix (m/41/6'/174) at March 11, 2012 6:50 PM

FOR BINGO check this link, you may find it interesting.

http://christianworldview.net/2011/god-and-stephen-hawking-john-lennox-refutes-the-grand-design/

Comment #98 - Posted by: matt price at March 11, 2012 7:00 PM

FOR BINGO check this link, you may find it interesting.

http://christianworldview.net/2011/god-and-stephen-hawking-john-lennox-refutes-the-grand-design/

Comment #99 - Posted by: matt price at March 11, 2012 7:00 PM

32/M/202#

20:33.....

....and decided to go 1rep max on back squat, deadlift, and bench press PR'ing on all.

Back Squat: 315# (was 285 last month)
Deadlift: 435# (was 385 last month)
Bench Press: 265# (was 255 last month)

Total: 1015 Thank you Crossfit!!!!

Comment #100 - Posted by: Todd at March 11, 2012 7:45 PM

Did scaled DT, results there.

Comment #101 - Posted by: matt h 50 180# 5'11" 1mar11 at March 11, 2012 7:51 PM

As rx'd - 28:30

Comment #102 - Posted by: Michael R. at March 11, 2012 7:52 PM

31:25 subbed push-ups for back extensions --no GHD machine and need the chest work out. Ouch.

Prayers for Lt McGreevy's family. For those of us that are able, it continues to be a privilege to honor a fellow service member by giving our all to something so simple as a WOD, especially a hero WOD.

Comment #103 - Posted by: M/40/195/5'10" at March 11, 2012 8:00 PM

20:10

Comment #104 - Posted by: ChadB at March 11, 2012 8:25 PM

18:45 Run was probably more like 700 m, Back Extensions and anchored sit ups w/ med ball

Does anyone know what the Rx'ed version has- anchored sit ups, unanchored sit ups, GHD situps...????

33, 5'3" 128 lbs

Comment #105 - Posted by: Lisa at March 11, 2012 8:33 PM

17:46

Comment #106 - Posted by: 513climber at March 11, 2012 9:17 PM

22:50

Subbed 1000m row for 800m run

Comment #107 - Posted by: Brett (M/23/188cm/77kg) at March 11, 2012 11:23 PM

23:27 mins

Comment #108 - Posted by: DPL at March 12, 2012 3:05 AM

M/44/5'11"/200

3 rounds

800m run
50 back extensions
50 unanchored sit-ups

26:48

Comment #109 - Posted by: nutfam at March 12, 2012 4:24 AM

M/23/5'10"/190

3 rounds:

800m run
25 back extensions
25 sit-ups

18:52

First day back from spring break. Woof! I'm never taking a whole week off from training again!

Comment #110 - Posted by: T. Swihart at March 12, 2012 5:30 AM

48yo male, FOB Ghazni, 27:50
Scale:
500m row
40 Army SU
40 Superman

Comment #111 - Posted by: COL Rob Gaudsmith at March 12, 2012 6:08 AM

M/ 38/ 133 lbs/ 5'-6"
As Rx: 20:09
First time doing this WOD. Good fun, fast WOD. I like triplets. Keeps you focused on one thing at a time and keep on hammering away at each event. I did my runs on the treadmill. I did the first at 10 mph, then 9.6 for the second two. I had to go down a flight and a half of stairs to do the back extensions and the situps.. then back up to repeat. This transition ate up a bit of time, but no big deal.. I jumped off the treadmill 1 or 2 hundreds of a mile to somewhat comensate for the lengthy up and down and about 150' distance to the extension area.
I wanted to get 19 minutes... next time.
The runs were the mental part.. the back extensions were as I thought.. taxing a bit after the runs.. the situps weren't that bad.

Comment #112 - Posted by: anton at March 12, 2012 6:46 AM

@58. Plantar fasciitis can be a result of tightness down your whole backside. Work on calf, hamstring and back stretching.

Comment #113 - Posted by: Jim McHugh at March 12, 2012 8:07 AM

M/48/150
21:30
Ran hard, and focused on form on the back ext.

Bingo, the answer is 42. Just kidding. (Hitchhiker's Guide to Universe)

Seriously, I personally believe faith is necessary for a full, happy life; blind faith is what the terrorist who took down the WTC had. Not sure where the line is, but I also believe we are meant to use our brains and powers of reason.

Each has to find their own answer to life, but the following questions helped me find my answer:
1) If you could change the world for the better today, would you?
2) If you could change the world for the better today, and nobody could know about it, would you?
3) If you could change the world for the better today, and nobody could know about it, not even you, would you?
4) What could you do today to make the world a better place, not caring if you or anyone else knows about it?

Remember, anyone can be nice to a nice person. The hard part is treating a person with kindness and mercy who doesn't deserve it.

Break a negative cycle and start your own positive one.

Comment #114 - Posted by: Matt A at March 12, 2012 8:15 AM

m/33/6'/235
22:58 scaled to 25 ghd sit-ups.
my goals to do it rxed but with ghd sit-ups

Does doing most sit-ups on a ghd even when its rxed with regular sit-ups go against the concept of constantly varied even if the ghd is a much harder movement?

Comment #115 - Posted by: jared at March 12, 2012 8:18 AM

as rx'd @ home

22:06

Comment #116 - Posted by: ferb44 182# at March 12, 2012 8:45 AM

M/23/5'11"/165

As RX'd, 24:31

Comment #117 - Posted by: Eric at March 12, 2012 8:47 AM

22:20 rx'd

Comment #118 - Posted by: Matthew m/31/6'2"/175 at March 12, 2012 10:44 AM

M/28/5'11"/190

20:27 rx'd

Comment #119 - Posted by: Kaplan at March 12, 2012 10:54 AM

m/40/5'11"/165

19:02 Rx

Retired Army 1SG
Clarksville, TN

Comment #120 - Posted by: mark nash at March 12, 2012 11:08 AM

27min treadmill
FCCO Gym

Comment #121 - Posted by: Gunnar at March 12, 2012 11:22 AM

26:45.
Thought I was crushing it.
Turns out that I was much faster on a track two years ago than a treadmill today.
I plan to try again this weekend.
Back is sore today.
broke up the extensions into reps of 3, situps reps of 6&7.

38, 5'11", 187

Comment #122 - Posted by: A-Train at March 12, 2012 11:47 AM

20m46

Comment #123 - Posted by: Dcestnik at March 12, 2012 12:02 PM

completed mon
800 meter run on treadmill
50 back extensions
50 glute ham sit ups
24 min
slow

Laura f/49/5'7/142

Comment #124 - Posted by: power-girl at March 12, 2012 12:23 PM

28min
800 meter treadmill @ 8mph
50 back extensions
50 situps

Comment #125 - Posted by: Cole at March 12, 2012 12:48 PM

m/44/205

as rx'd

25.59min

"its not sweat, that's my body crying"

Comment #126 - Posted by: Bob Pierce at March 12, 2012 1:08 PM

24:44

Did butterfly situps, unanchored, and on treadmill 0% incline

Comment #127 - Posted by: Saam at March 12, 2012 2:56 PM

17:36

25/M/6'/174

on treadmill

Comment #128 - Posted by: Sean WC at March 12, 2012 4:55 PM

subbed 45# GMs

2 rounds + 800m (cut short due to kids bed time)

28 mintues

Comment #129 - Posted by: ScooteR at March 12, 2012 5:23 PM

21:47

Comment #130 - Posted by: myles456 at March 12, 2012 5:25 PM

28:51 I hate running. The running portion was roughly 75% of my time. Sub'd supermans for back extentions. I hate running.

Comment #131 - Posted by: Eric at March 12, 2012 5:58 PM

21:14(PR)
as rx'd
with GHDs

Comment #132 - Posted by: Magnus 26/5'8"/160-165 at March 12, 2012 6:18 PM

23:04

Compare to:
111119 - 3 rds - 400M/25 Hip ext/25 GHD SU
11:01
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 #133 - Posted by: B. Rhaly at March 12, 2012 6:25 PM

M/42/5'8"/167

30 reps on the extensions and situps
17:15 barefoot

Comment #134 - Posted by: Jon Craig at March 12, 2012 6:57 PM

18:23 Rx'd Enjoyed it.

Comment #135 - Posted by: Justin Wofford at March 12, 2012 7:04 PM

18:55
Subbed Supermans for BE

Comment #136 - Posted by: Paul Daniel m/28/6'2/195 at March 12, 2012 7:12 PM

Scaled to "Pack".

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

Jill 23:16

Joe 20:11

Comment #137 - Posted by: Jill & Joe at March 12, 2012 7:49 PM

M/42/6'3"/268#

Done in a hotel fitness center
800m run on treadmill
50 good mornings
50 abmat situps
Total time: 28:31

Cool down
Walk/run 2.0 miles

Comment #138 - Posted by: Halvy at March 12, 2012 8:17 PM

M/66/192-"Michael"
Two rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
19:31

Comment #139 - Posted by: peejay2 at March 12, 2012 8:22 PM

21:34. 1000m row instead of run. Abmat situps before back extensions. @ home

Comment #140 - Posted by: JDisch at March 12, 2012 9:22 PM

PR. 16:20. Mild heat in Singapore. Runs were 1/4 mile touch and gos. Stil have a little time to cut under ideal conditions.

Comment #141 - Posted by: Xman at March 12, 2012 10:12 PM

17:18 fast tread, aud

Comment #142 - Posted by: Mik at March 13, 2012 12:08 AM

m/27/5'7/72kg

Sub'd 800m run for row, everything else rx'd

22:21

Comment #143 - Posted by: Ash at March 13, 2012 1:15 AM

F/48/5'1/115#

27:50 as rx'd

Comment #144 - Posted by: Kathy E. at March 13, 2012 3:10 AM

Scaled to:
3 Rounds
200 Jump Rope Skips
25 Back Extensions
25 Sit-ups
8:45

Comment #145 - Posted by: x66F at March 13, 2012 3:45 AM

19.08 :)

Fm/34/5'2/52kg

Comment #146 - Posted by: BecW at March 13, 2012 5:28 AM

2012-03-13: 20:21. SU than BE. 7:01,6:43,6:35.
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 #147 - Posted by: gs at March 13, 2012 9:14 AM

2012-03-13: 20:21. SU than BE. 7:01,6:43,6:35.
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 #148 - Posted by: gs at March 13, 2012 9:15 AM

m/28/6'1"/177#

21:18 Rx'd

Comment #149 - Posted by: baldsincebirth at March 13, 2012 10:41 AM

20:08

Comment #150 - Posted by: Manny at March 13, 2012 12:49 PM

27:57

Comment #151 - Posted by: J Tag at March 13, 2012 3:18 PM

as rxd @bfcf outside run
anchored situps (sans abmat)
22.00

Comment #152 - Posted by: Jonblaze at March 13, 2012 3:27 PM

23:06

Comment #153 - Posted by: RAD at March 13, 2012 4:30 PM

M/35/5'4"/145lbs
As RX'd
17:51 PR

Comment #154 - Posted by: Matt Burritt at March 13, 2012 4:35 PM

26.59 as rxed

Comment #155 - Posted by: Kyle A. at March 13, 2012 4:48 PM

24:30 as RXd.

Comment #156 - Posted by: Tony Stark at March 13, 2012 6:20 PM

as rx'd 26:26. first time as rx'd. back extensions really tighten my back and are painful. Stretching a lot helps.

Comment #157 - Posted by: Crossfit Chris at March 13, 2012 7:41 PM

M/39/68/185
As Rx'd
19:29

Comment #158 - Posted by: JJ at March 13, 2012 8:03 PM

17:57 Rx'd

* abmat sit-ups

Comment #159 - Posted by: MarcusG 30 5'9" 160 at March 13, 2012 10:21 PM

22:26 not to bad, will have to run a bit faster. Completed the workout with jump rope.

Comment #160 - Posted by: gpdjmac1 at March 13, 2012 10:58 PM

F/41/5'6"/150

thought it was GHD sit-ups too--no wonder it was so hard and took so long!

32:41

Comment #161 - Posted by: mom to five at March 14, 2012 4:06 AM

20:26

Unanchored sit-ups. Good improvement on last time.

Comment #162 - Posted by: tgremillion M/30/6'1/185 at March 14, 2012 4:50 AM

19:59 3/12/12

Comment #163 - Posted by: BH2 at March 14, 2012 9:36 AM

3/13...19:30...157/181...199cal
Scaled to 400m, 25 Oly bar good mornings & 25 unanchored abmat sit-ups.

Comment #164 - Posted by: Mike Scott M/45/5'10"/195 at March 14, 2012 11:36 AM

C-
@ CFS
abmat SU's 18:58

Comment #165 - Posted by: Jeff & Charity @ CF Snohomish at March 14, 2012 1:05 PM

43/m/176cm/72kg

As rx'd

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

As always, short ROM on the back extensions (no GHD), anchored sit-ups on floor were fast and unbroken today, runs could be faster. Good effort.

Comment #166 - Posted by: Memuc at March 14, 2012 1:48 PM

22:08 as Rx'd. First time. Needed to run across gym to get to treadmill. Time could be better.

RIP Mike.

Comment #167 - Posted by: Mike - 30M/5'8"/159lbs at March 14, 2012 1:55 PM

Approx 18 minutes - 25 GHD + Back arch per round.

Lunchtime: DL 3 X 5 @ 315 lbs.

Comment #168 - Posted by: j514 at March 14, 2012 3:18 PM

As rx'd. 23:44 (pr of 19:45) First time to run in about a year. Foot OK.

Comment #169 - Posted by: Mark & Theresa at March 14, 2012 3:41 PM

M 38/5'10"/187

Rx'd
31:28

Comment #170 - Posted by: Rholl at March 14, 2012 6:34 PM

24:34 rx

about 2 min slower, blah

Comment #171 - Posted by: Raph at March 14, 2012 8:40 PM

anchored situps and supermen

20:46 (PR by 1:30)

Comment #172 - Posted by: Callum at March 15, 2012 7:34 AM

as rx'd
unbroken sit ups(with no abmat)
45 RC 50,35/15,30/20
runs on TM 7.5-9mph at 2%

23:05(25 something last)

Comment #173 - Posted by: Bells at March 15, 2012 9:03 AM

17:57 Rx'd

* abmat

Comment #174 - Posted by: MarcusG 30 5'9" 160 at March 15, 2012 10:02 AM

CFWU x 3, no pullups

As Rx'd

26:32, 4 seconds better than last time...

Comment #175 - Posted by: F15E_WSO/M/49/72"/180 at March 15, 2012 1:08 PM

27;48

Slowest time ever! Don't know what happened!
Must of been a slacker today

Comment #176 - Posted by: al deezy at March 15, 2012 3:39 PM

Completed on 3/15/12
28:14

Comment #177 - Posted by: Jason Crocker at March 15, 2012 5:32 PM

19:50 as Rx'd PR

Comment #178 - Posted by: Laney 28/m/5'8"/150 at March 16, 2012 5:48 AM

23:59

subbed good mornings w/ 25# bar for back ext
(always looks easier than it is)

Comment #179 - Posted by: andy at March 16, 2012 7:30 AM

30/m/210
24:49

Comment #180 - Posted by: Jsuh at March 16, 2012 10:44 AM

24:30

Comment #181 - Posted by: Rory Mack at March 16, 2012 11:42 AM

26:42 rx'd ran on woodway curve

Comment #182 - Posted by: Bryan Moffatt at March 16, 2012 8:50 PM

18:34

Comment #183 - Posted by: Filip at March 17, 2012 2:56 AM

M/218/6'3"/40

As Rx'd:

24:36

--not as good as the last two times (may have overestimated the run distance)

Comment #184 - Posted by: Andrew1 at March 17, 2012 6:41 AM

Rx 25:59

Ran on treadmill

Comment #185 - Posted by: Ape teach at March 17, 2012 8:56 AM

did this on the outside track with abmat and bleachers for back extensions - 20:15

Comment #186 - Posted by: Casey Ray at March 17, 2012 9:42 AM

m/38/5'9/182
CFWU-3. Pushups only upper body. Burgener, jog to get heartrate up just before starting WOD.
21:15 - Happier w/time for once.
Used abmat for first time. Decent job pushing on runs. Always room for improvement here. Back ext unbroken until about 30 each round. Good job pushing forward from there. Situps not bad.
11/19/11:21:55
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 #187 - Posted by: jrm at March 17, 2012 11:25 AM

6 ft male 235
23:46

Comment #188 - Posted by: billy at March 17, 2012 2:46 PM

35:45
m/46/5'8"/153#
pv,fla

Comment #189 - Posted by: Brian at March 17, 2012 3:08 PM

23:03

75# RDL - no ext bench at home

Comment #190 - Posted by: MikeyPaul - M/30/5'8"/170 at March 18, 2012 11:48 AM

As rx'd:

26:30

Comment #191 - Posted by: dsm19 M / 33 / 6'0 / 210 at March 18, 2012 7:26 PM

38:11. 25 back extensions. Ran around Spanish compound.

Comment #192 - Posted by: Oyster 305 at March 18, 2012 10:33 PM

22:00

Comment #193 - Posted by: Eric B at March 19, 2012 9:07 AM

2 rounds, row

18:10

Comment #194 - Posted by: squirrel at March 19, 2012 12:23 PM

36 yom. 204 lbs this morning

As Rx'd 24:36! I crushed my last time and I still walked a few times so definitely more room for improvement. Been doing Tabata runs. Last tabatas were 4 at 7.0 and 6.9 which sucked.

Last time:

35 yom 199 lbs.

27:52 @ PD. Last time 27:38

Comment #195 - Posted by: kgw at March 20, 2012 2:33 PM

35 year old male

13:15 scaled 1/2 (400m, 25 su, 25 be)

Comment #196 - Posted by: CJS at March 21, 2012 4:50 AM

"Michael" as rx'd.
Run: 800m
BE: x50
SU: x50
3 rounds, 21:03 (PB by 1:51) @lake track

Comment #197 - Posted by: Harpo m/44/5'7"/145 at March 21, 2012 3:48 PM

19:35

Comment #198 - Posted by: Pacers at March 21, 2012 4:01 PM

40 min, runs on treadmill
Last time I did this I scaled to 25/25 on the GHD but did the 800's and went 24 min.

Core will be trashed for the next few days, I'm sure

Comment #199 - Posted by: clark at March 22, 2012 11:17 AM

f/35/145

3 rounds:

800 m run (on treadmill @ 7)
50 back extensions
50 sit ups

25:09

Back was killing me at the end... thats a lot of back extensions!!!

Comment #200 - Posted by: sharlene at March 22, 2012 2:48 PM

27:43

Comment #201 - Posted by: nsb at March 23, 2012 12:01 PM

21:45
23:00

Comment #202 - Posted by: jbark60 6'1" 200 at March 25, 2012 6:02 PM

rx 24:07

Comment #203 - Posted by: tum1 at March 29, 2012 1:37 PM

rx'd 22:07

Comment #204 - Posted by: Jeff Gebbie at March 30, 2012 6:45 PM

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

31:49

Comment #205 - Posted by: RHJ at April 1, 2012 3:38 AM

19:54 22.04.12 EV track, sub superman - aim 18m

20:13 23.12.11 track
23:45 18.04.11 t/m
26:40 09.10.10 t/m

Comment #206 - Posted by: zenoperegrinus at April 22, 2012 1:17 AM

As rx'd: 24:46

Crossfit Day 2!

Comment #207 - Posted by: Matt at June 6, 2012 12:57 AM

I am just a beginner in this type of training.
My time was 17:12.

Comment #208 - Posted by: Arto Alahäivälä at June 6, 2012 3:18 AM

36:01
800 were intense up-hills
Whoa! Great WOD. Ready for HOPE!

Comment #209 - Posted by: Katherine at June 6, 2012 11:42 AM

27min. 42/m/68"/180lbs

Comment #210 - Posted by: rk at June 6, 2012 12:19 PM

27min. 42/m/68"/180lbs

Comment #211 - Posted by: rk at June 6, 2012 12:20 PM

M/48/5'7"/175lbs

Done on threadmill @ 9.2 mph 50 GHD back extensions 50 abmat situps - 25:45. Struggled with the back extensions trying to keep proper form but survived my 1st GHD WOD.

Comment #212 - Posted by: Mario Melendez at June 7, 2012 6:24 PM

CFWUx1
26:56 (-:04)
At home on new Yukon GHD :)

Comment #213 - Posted by: Doug at August 21, 2012 12:25 PM

sub superman
19:54

6:41
6:50
6:24

Comment #214 - Posted by: sr at March 13, 2013 10:37 AM

17:40

Comment #215 - Posted by: Odile at July 15, 2013 4:44 PM
Post a comment






Remember personal info?