Nice picture. Since an uproar is likely to ensue, let me begin:

Wow, there may not an "I" in team but there sure is an A-S-S!

Bravo to Crossfit! Keepin fit girls looking good since 2000!

Any good sub for the run? Im taking my WOD indoors tomorrow and our GHD is upstairs :(

#2. run up and down the stairs. #easybreazy

Looks like a nice workout.

Shouldn't be too big of an uproar over the pic since it is crossfit related and she's in workout attire. You get a few pissy people when it's a chick in he panties doing something semi related in her backyard but everyone knows she's just posing for pics (not that I mind). But this pic and the rope climb pic were perfect imo.

sub for run... haha

those squats and thrusters have really paid off nicely for her.

those squats and thrusters have really paid off nicely for her.

Any ideas on sub for back extensions? I don't have anything to do them with.

I know this might be inappropriate, but the rump in that photo is downright breathtaking.

HOLY POSTERIOR CHAIN!! Great shot.

sub for back extension? good morning?

I find all of the comments about the butt pretty hysterical, but I have to agree.

Ditto. Her hard work has paid off. I'm going to do good mornings because I don't have a GHD.

I LOVE HER!!
Camille??

@ #8

During Memorial Day weekend I did back extensions from the monkey bars(hanging over the side) at the park. I just wish a had a pic and some padding. Made it through the workout though.

you can do back extensions on about anything. Tailgate of a truck, bench( park, weight) 2 chairs, bed, etc. as long as you get something to hold your feet or wrap them around the object of usage. Enjoy this one

If you sub good mornings for back extensions do you use any extra weight?

Great Legs. Go, Girl.

20:37

24:49

M/31/72"/225#

Run on treadmill and good mornings with 45# barbell. Reps as rx'd.

27:48

19:51 (back ext. on ball)

Should the 3 rounds be one after the other without breaks between them?

27:07 Rx'd
had to do the runs on the treadmill, lugged the GHD all the way upstairs :P

m/46/185

22:41

19:23 rx

"...but this one goes to 11."

19:54

m/44/5'6"/140

21:54

Run on treadmill.
24:19

19:14

subbed the run for the rower.

M/36/5'5"/148

21:38

M/44/5'11"/195

3 rounds

800m run
50 back extensions
50 unanchored sit-ups

24:59

Is leaving your feet for wall balls recommended/efficient? I've never jumped for wb's. Am I doing them wrong?

M/38/158/5'9"

27:01. Ran on treadmill

Proud to have done this WOD in Michael's honor and those that invaded the beaches on this date.

3 rounds

800m run
50 sit ups
50 hand release push ups

21:50

As rx'd

24:07

M/31/74"/190lbs

I'd marry her without even seeing her face. I'd take my chances.

23:21

3:30 Splits on readmill
50 Good Mornings @ 45lb
50 Butterfly Situps
X 3

Rory
Afghanistan

As rx'd

24:59

M/39/72"/176lbs

Should have pushed harder. I had way to much left at the end... bad pacing...

m/25/187/6'2"

22 flat as rx'd.

Running gets hard when your body is trying to force you into a backbend...

42/m/185
as rx'd on treadmill

22:16

M/48/69"/199#
29:43
Scaled to Walk/Run/Walk

"Another damned drill." -- fateful words from a German soldier assigned to Normandy, France, on June 6th, 1944.

Y'all are so fast ... newbie here ... 45:00, back extension thing at gym and treadmill.

M/31/5'10/84kg

19:01

Wanted sub 19, but was pretty close. Back extensions were really hard work today.

SO in case anyone was wondering...This is a HERO WOD I guess Main Site Forgot to Mention this!

"In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005."

I don't know about you but Hero Wod's I always put a little extra in the gas tank for and even though this isn't the hardest WOD much respect due to Lt. Micheal McGreevy! Time:19:44 Rx'd

@16 I normally do good morning with a good amount of weight but seeing as how its 3 rounds of 50 ill be sticking to just the 45 lb bar this evening.

22:45 mins

LogsItAll aggregate crossfit'er stats for Michael (LogsItAll CF Hero activity):

median all: 23:15
median women: 25:07

20-30: 22:54
30-40: 23:32
40-50: 24:35

Pics and athlete details: logsitall.com/ranking

-bill patton

23:48

Back extensions on tire-stack GHD at dojo.

FOB Salerno

22:03

M/30/72"/190 lbs

21:13

M / 25 / 209lbs / 5'9"

22:48
I thought that was really bad, but i guess it wasn't :p

I didnt know this was a hero workout but im glad i do now. Thanks and condolences to Lt. Michael McGreevy and family!

f/22/5'3"

Did this workout outside in my neighborhood so I Subbed back extensions for pushups.

23:17

As rx'd 23:35. I feel that the back extensions never get easier! 15 seconds slower than last time.

m/41/6'4"/231 cf since 5/14

33:55 rx'd

M/20/70"/170

21:35

Ran in rocks and sand, hard to keep a pace haveing to pick every step carefully.

Sorry, I can't resist:

"Go Team!" :)

Whaat CROSSFIT SOCO FTW!! GET IT LORI!

30m/221/6'

was pouring rain like craze outside so I subbed 60 reps @ 60# SDHP for run,50 back extentions,50situps 34:40,

M/33/6'/175
21:40

23:00 on the dot haha
unbroken :)
5'5"/134/18

25:59
@#59: run in the rain! That would be a fun time and WOD memory!

15:45 as rxd

36:45. Could probably be faster if it wasn't on the treadmill.

F/32/5'2/135

32:07 rx'd

just finished foundations, second CF class ever.

29:02

m/39/6'/188

Good lord, I was at the SW regional and I don't remember seeing her. I can't say enough about what CF does for the body...CF it does a body good.

Forgot to mention on my post that I do not have a ghd, instead, I elevated my bench about 8 inches with plates and laid on it with my feet anchored against my barbell weighed down with 205 lbs., mounted on the squat rack in the lowest position, and made sure my hip crease was off the bench when I reached the bottom position in case any one at home is in the same boat. Felt good but the bar was a little rough on the ankles. Thanks. RIP Sir! Great WOD.

22:35, as Rx'ed

Bingo-
I hope this reaches you! I stumbled upon some of your old comments on the forum about LASIK/LASEK eye surgery. Any chance you can answer two of my questions? I would love to hear your opinion.

I am appartently not a good candidate for LASIK, so I must opt for LASEK. I have two concerns. The first is that the doctor told me my astigmatism is at a 1.75 and that the LASEK surgery can only correct up to 1.50 astigmatisms. If I am left with a .25 or .5 astigmatism will I require glasses? Also, do you have any idea how long it will be before I can get back to CF with LASEK as opposed to LASIK surgery?

Thanks so much for your response! :)

20:51 as rx'd
Treadmill: all rounds at 10
Sit-ups:GHDs

2012-06-06: 19:43. 6:23,6:46,6:33.
2012-03-13: 20:21. 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.
2009-05-22: 30:04.

Women 5 pi 5 po 130 lbs
As rx'd
17:14

M/31/6'0"/232
As Rx'ed
Time: 38:32

I'm amazed at some of these times posted. I'd love to break 20:00 on this WOD someday.

RXd 26:23

As rxd @bfcf(outside run)

20.29 anchored abmat situps

25:15, used the dreadmill.

M/28/5'9/188
As RX'ED
Time= 22:54

25:15 rx

1st ever crossfit WOD, 21.28. i work ot 6 days a week, compleated P90X no prob. im thinking this will be a gr8 gut-test! am i crossfit strong??? we will see!

29:00...just started crossfit this week, and had to do the run on treadmill

Day 37
M/45/6'0"/195
CFWU x3
As RX'd: 26:07

The 3x800 was fun considering I did a make-up WOD yesterday with "Nancy" (5 x 400 & OHS). I enjoy the range of events and the fact that its not monotonous - unpredictable, like life.

22:58 on treadmill

26:15 as modified for circumstances today:

950 meter runs
45 lbs good mornings
unanchored AbMat situps

m/43/6'1/158
16:42 (rx)
(Did another two rounds as well - 27:53)

23:03
treadmill runs and back extensions in the base gym. Feet unanchored on situps, just like CFWU situps.

28:41 subbed back extensions for good mornings, also all of my 800m laps were closer to 900+ no complaints about the extra work

850m
50 good mornings
50 situps feet un-anchored

x3

17:50

20:36

Did CFM "Michael"
3 rounds of:
800m run
20 goodmornings
20 kte
26:05

34:53 as Rx. Back extensions sucked. Quite certain I have rhabdo in my lower back now. I'd rather be kicked in the cod sack than do another back extension.

M/32/6'/180lbs
G'ville, Ga. Miss the guys at HCFD Station 5

Hey, my first post...

23:30

running on treadmill
back extension on roman chair (no GHD available)
situps (feet un-anchored)

27:44 as rx'd (but first run was 980m)

Treadmill - so i think that is longer.
17:30 RX

And two other amazing CrossFitters in the picture, they are all so inspiring! Go Soco!

Over two months since TKA
Physical therapy strength training at the Post gym. Then back to my gym for my modified WOD.
Three rounds for time of:
4 minutes on heavy bag for run
25 good mornings with 65lbs for Back Extensions
25 Sit-ups
18:16
As a fellow brother in arms with multiple deployments under my belt I thank you for everything you've done sir.
M/54/6’/205
"D-Day, June 6, 1944, a day that will live famously for as long as historians record the determination of free people to liberate the oppressed"

M/28/6'0''/230
24:45
Ran on a treadmill

M/28/6'0''/230
24:45
Ran on a treadmill

22:09

M

27:00 as RX'd

Modified: 800>40 sit up>broken table 20reps/10sec hold 2xea side. 800>30 sit up>broken table 20reps/10sec hold 2x ea side. 18.50 min. Gotta work back into it slowly. Took the last month+ off.

22:24 as rx'd

forgot - unanchored abmat situps

m/28/5'7"/186 lbs

22:13 as rx'd

much harder than I was anticipating, burnt out on the first run, and significantly decreased my performance in the following two rounds

M/45/5'8"/175

19:40 - Back extensions had to be broken up and legs were like lead from CF Endurance workout yesterday 5 x 800m run with 3 minute rests.

M/45/5'8"/175

19:40 - Back extensions had to be broken up and legs were like lead from CF Endurance workout yesterday 5 x 800m run with 3 minute rests.

M/27/180 19:46 RX

Time:
00:17:56

Alex in Spain

Great daily exercise. Feel good!!

Can't wait for this one!!

20:57 (@ home pr)

First cross fit work out ever! I am whooped.

28:44

F/22/5'1

22:52
Been doing crossfit for a week now and I love it.

25:02

m/29/5'7"/180

24:30
runs ended up being 1200m instead of 800m
had to sub good mornings for back extensions
fun stuff

M/21/5'5/140
19:38

as rx'd
1 run on TM at 8.0 and 2%
then outside last 2
ab mat situps unbroken
45 roman chair(38/12, 30/10/10, 20/12/9/9)

24:24

M/34/5'10"/165
33:39 - dang that looks slow compared to what ppl are posting!
Had to go to a separate room for treadmill (100 F outside inTX right now)
GHD machine BE 1st rd then BE machine for the last 2

m/21/5'8/160

"Michael"

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

Time: 19:23

25:23.

Wow, chicago deep dish before this WOD is a no-no. I feel that pukie might be visiting soon. Woot woot!

m/51/168 26:26

m/24/215

As RX'd

31:21

lost about a minute or so each round going up or down a hill into the gym between running and extensions/situps and vice versa.

M/35/5'4"/145lbs
As RX'd
18:34

M/6'1/230
Warm-up (time not included)
Ladders-Dynamic Flex-Roller (2x through)

WOD:
800 m run
50 Good Mornings #45 bar (no glute-ham at home)
50 Sit-ups
3x through
26:19

17:18

male/18 years old
16:02

F/24/5'4"/150

29:06
Accidentally put a steep hill in my running route.

M/26/5'11''/175

22:27

Loved it...

Back ext.(ball)

21:41

as rx'd 24:22

first time with back extensions instead of weighted good mornings

love this one too

tanks

1st week of crossfit 24:01...I did to "Tabata This" yesterday due to skipping Sundays workout. I used to think I worked out hard and then I started crossfit.

25.32 as rxed

The rest of you are bloody fast...

28:07 rx'd and unbroken on a treadmill

28:13

subbed good mornings for back ext.
ran in rain which was kinda awesome.

32:32

Elliptical instead of running, not sure how accurate the
milage is on that thing.

M/40/235
time: 30:50
Time sucks but I got it done broken big toe and all! as rx'd

25:01 used a 20lb med ball with good mornings

31:26 rx'ed

M/40/235/6'
as rx'd
30:50
time sucked but I completed it. I think my broken big might be slowing me down some. Either that of I have to admit just how out of shape I am. I'm getting there. Just started CF this month seriously.

25 / M / 5'9" / 139lbs

866m run
35 back extensions and 35 sit-ups per round

28:05

DG
46/F/5'2" 115 lbs

400m run

10 back extensions,20 sit-ups

22 mins ?

30:36

m/43/6'0"/195

19:04

as rx'd, 30 mins and change

M/27/5'8/189

21:35

120311 23:35

3 mile run
21:31
Then
3 rounds
12 K's to E's
15 Back Extensions

21:40 Hip ext
Jessica - 21:24 Hip ext

Compare to:
120311 - 23:04 Hip ext
110405 - 23:20 Hip ext
091025 - 25:27 Hip ext
090522 - 28:01 Hip ext(Subbed 200 DU's)
081103 - 22:30 Hip ext
080723 - 21:45 Hip ext
080613 - 26:20 Hip ext
080109 - 23:21 Hip ext
071203 - 23:29 Hip ext
071117 - 24:41 Hip ext
071025 - 24:46 Hip ext (Subbed 200 DU's)

M/31/5'10"/150lbs
Third crossfit workout ever.
21:19

M/25/6'4"/238

22:11 as rx'd

Tougher that expected but loved it!

anchored situps
used exercise ball to do back ext.

22:04

only 1:15 slower than last time, where I did supermans. very happy!

Wow there are some fast times on here. Much respect to everybody going sub 20.

Stephen (205)- 24:36
Joey (150) - 22:37

93 degrees in Texas today for the runs

M/30/185/5,8

1600m run
50 situp
50 back ex on ball

33:20

m/23/153/5'7

subbed 45lb bar good mornings for back extensions

26:14

age 22 bw 170

17:27 as rx'd
nowhere near a pr

31:12(Hip extension)
:P

3 rounds
600m run
30 supermans
30 abmat situps

Cara 13:40
Alison 13:27
Ricky 13:41
Amanda 14:48 (500m row)
Bubs 16:16 (back extensions)
Anita 13:11
Tara 14:24
Mrs. Pip 14:08
Mrs. Carey 14:26
Mr. Carey 17:19
Meghan 8:15 (2 rounds)
Marainne 8:27 (2 rounds)
Crystal 13:09
Joyce 10:45
Aaron 15:13

Michael as rx'd
Jesse 18:05
Chris 17:27
Jay 19:33

M/22/225/6'3"

Been doing CF for about 3 weeks now and I am somewhat embarrassed about my time after looking at some of the ridic times posted on here, but 40:31.

M/22/6'3''/225

I've been doing CF for about 3 weeks now and these times put mine to shame, but 40:31

M/180/21/6'3"

20:44. Loose feet situps.

6'4"/230lbs/41 yo
21:36 sub good mornings w/45lb bar for back extensions

First WOD ever, 36:03. Did machine back extensions with 100# weight. It was fun.

25:30

21:20 rx

29:13.4 RX treadmill, after doing one from last Monday

Thanks for your service, Lt. McGreevy.

Three rounds for time of:
Run 800 meters
50 35# kbs (instead of BE's)
50 Sit-ups

24:53

Happy English setter dog ran with me. I did kbs and situps outside in side yard.

Happy to do any hero workout in < 30 mins though I was hoping for closer to 20 ... my running is slower than I thought or MapMyRun is having me run lots longer than I think.

24:20

As rx'd

Did the 800m on the mill, changed back extensions for straight bridges because the machine was in use all the time. 18:49

First cross-fit workout, full thing in 20 min... My back is killing me today!!

44/m/176cm/73kg

As rx'd

22:42

Short ROM back extensions and unanchored sit-ups on floor (last time 20:20, anchored sit-ups)

M/27/5'6"/180

As Rx'd

27:47

21:44

M/39/6'3/329

34:02

19:40 as rx'd treadmill

26:27 rx'd runs on treadmill

25:42

Breathing was easy on the runs, and I did unanchored Abmat situps, which felt good. The limiting factor today was my lower back feeling a little sketchy on the Back Extensions. All in all a beautiful morning, with a grateful heart. Thank you Lt. McGreevey, may you rest easy.

21:59 runs on treadmill

This is a random question, but who knows what shoes Carl Paoli is wearing in the muscle up progression videos?

Thanks!

M/31/6'2/235

22:50 rx

WOW why did i take so long?? Weak sauce over here.
37min

f/30/5'5/127

24:31

as rx'd, run on treadmill, unanchored sit ups

(had to make it up today following the front squat WOD today. not my best idea)

miss you, brother.

19:58

18.45

Back Extensions done on one of the 45* machines, so not quite RX I suppose.

24:02 CF situps on ground w/ no abmat; slowed down a little by having to run into stadium bleachers for the back exts

17.55

F/41/5'6"/145

AbMat sit-ups

27:53

subbed 850m on treadmill

19:06

21:48. Treadmill runs.

36:49 but cut back to only 20 back ext. after 1st round.

20:44 RX'd

M/39/6'1"/195 21:32 Runs on Treadmill

M30/6'3"/190lbs
14.47s rx'd

M/35/205lbs 6'
24:09 800m rows, abmat, superman

42 min rxd
After a month off
Too much talk

M/42/5'8"/170

As Rx'd - 19:30
Then day 52 of a year of burpees

M/42/5'8"/170

19:30 as Rx'd

had to run in and out of my gym, but managed 23:12 w/ butterfly situps

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

tt = 25:32

21:00

23:41 (7 Jun '12)
A PR!

23:41 (7 Jun '12), a new PR

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

subbed 45# GMs for hip extensions

32 minutes

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

Scaled:
Run 200 meters
20 Back Extensions
20 Sit ups

Time: 13 minutes

19:02 rx'd

M/31/198lbs

run on treadmill
subbed 45# bar good mornings for back extensions
situps on decline bench

23:15

20:39

26:57

22´13¨

22:30, sub good mornings - will aim for sub 20 next time

Hoorah Michael

C-
@ home
18:46
abmat situps, touching overhead and shoelaces

2 rounds @ 22:46

PR 22:47

Tonight

28:27 Did it at JC on the treadmill did the PR one at DSU and ran around the block

22:12

M/18/6'1"/155

13.08

Had to sub supermans due to lack of roman chair.

20:30.

50 / 183

runs on elliptical

23:23

sub'd 50 squats for back ext (no hyper ext machine at gym); all else as rx'd: 20:49 (7 mins better than back in March)

as rx'd:

26:35

unanchored abmat situps 17:32

30:48
Sheesh.

26:07
treadmill runs

24:11 rx

28:42
I'm getting worse at this wod!

I can't figure out how I used to do 21,22 minutes!

m/38/5'9/177
CFWU-3. Just Sampson str, squats, situps & pushups. Jog to get blood flowing.
21:33
Little disapp w/ttl time. Thought I would beat previous time since run & situps seemed to go well. Too many breaks on back ext. Good job using arms on runs for momentum. Seemed to make quicker pace easier.
3/11/12:21:15 - Happier w/time for once.
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.

M/37/5'10"/196

As rx'd 18:18

25:30

run .5 mile on a really crappy treadmill
50 back extensions
50 unanchored situps

time: 40:00

m/41/5'8/240

17:14 aud fast treadmill

M/28/5'7/168

30:45

22:06 (last time 26 mins!)

51/m/190

stairmill vs run, 28:51

Three rounds for time of:
Run 800 meters
Rest 2 minutes

2:52, 2:57, 2:57

Decided to do another XFit WOD that's similar. Good improvements on my times, just need to drop some pounds if I wanna get lower than that!

M/27/5'11''/200

19:52

Unanchored sit-ups. Last time did 20:26, which was a big improvement on the time before. It'll be tough to beat this one next time.

32:43 as rx'd

Round 1: GHD sit-ups x 50
Round 2: Knees-to-Elbows x 50
Round 3: Sit-ups (Abmat) (not anchored) x 50

21:20 10.09.12 AV compound as rx'd - back after 2 week break

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

19:56 as rx'd

25:20 as rx'd

26;45

27:41, subbed 1000M row for 800M runs. Seems to me that the times to run 800m and row 1000M ought to be equivalent, does that jibe with others experience?

CFWUx1
26:46 (-:10)