June 6, 2012

Wednesday 120606

"Michael"

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

Post time to comments.

Compare to 120311.

2012CFGR_SW_TE6_297_th.jpg

Enlarge image

CrossFit SoCo at the South West Regional.


Diablo CrossFit plans for CrossFit For Hope, June 9th - video [wmv] [mov] [HD mov]


"Paoli's Muscle-Up Progression: Part 2" by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]


WOD Demo with CrossFit Balance - video [wmv] [mov] [HD mov]


"Coaches have to watch for what they don't want to see and listen to what they don't want to hear."
-John Madden

Posted by Pukie at June 6, 2012 5:00 PM
Comments

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!

Comment #1 - Posted by: Steve at June 5, 2012 5:20 PM

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

Comment #2 - Posted by: Gus CFHarderThan at June 5, 2012 5:22 PM

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

Comment #3 - Posted by: Jon Gray at June 5, 2012 5:36 PM

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.

Comment #4 - Posted by: flyusmc18 at June 5, 2012 5:38 PM

sub for run... haha

Comment #5 - Posted by: kerbear at June 5, 2012 5:45 PM

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

Comment #6 - Posted by: Ronin6 at June 5, 2012 6:22 PM

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

Comment #7 - Posted by: Ronin6 at June 5, 2012 6:23 PM

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

Comment #8 - Posted by: Isaac C. at June 5, 2012 6:29 PM

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

Comment #9 - Posted by: Completely at June 5, 2012 6:42 PM

HOLY POSTERIOR CHAIN!! Great shot.

Comment #10 - Posted by: Karl at June 5, 2012 6:49 PM

sub for back extension? good morning?

Comment #11 - Posted by: Alex Moore at June 5, 2012 6:58 PM

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

Comment #12 - Posted by: Aaron S. at June 5, 2012 7:20 PM

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

Comment #13 - Posted by: Chris Garcia M/31/5'9"/160 lbs. at June 5, 2012 7:43 PM

I LOVE HER!!
Camille??

Comment #14 - Posted by: RT2713 at June 5, 2012 7:54 PM

@ #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.

Comment #15 - Posted by: Chevytahoe77 at June 5, 2012 7:56 PM

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

Comment #16 - Posted by: atvwdsrcer at June 5, 2012 8:12 PM

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

Comment #17 - Posted by: Langcon at June 5, 2012 9:13 PM

Great Legs. Go, Girl.

Comment #18 - Posted by: AllisonNYC at June 5, 2012 9:35 PM

20:37

Comment #19 - Posted by: Thomas Baklayan at June 5, 2012 10:48 PM

24:49

Comment #20 - Posted by: CE M/41/5'10" 173# at June 5, 2012 11:12 PM

M/31/72"/225#

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

27:48

Comment #21 - Posted by: SeanP at June 6, 2012 1:15 AM

19:51 (back ext. on ball)

Comment #22 - Posted by: ART M/43/5'5"/148 at June 6, 2012 2:39 AM

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

Comment #23 - Posted by: Lyublyan at June 6, 2012 2:41 AM

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

Comment #24 - Posted by: Johnny O (m/20/6'1"/218) at June 6, 2012 2:47 AM

m/46/185

22:41

Comment #25 - Posted by: cosmo at June 6, 2012 2:48 AM

19:23 rx

Comment #26 - Posted by: gb 44/m/71"/185# at June 6, 2012 3:05 AM

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

Comment #27 - Posted by: Scott Chlebove at June 6, 2012 3:08 AM

19:54

Comment #28 - Posted by: Cafta at June 6, 2012 3:09 AM

m/44/5'6"/140

21:54

Comment #29 - Posted by: duane at June 6, 2012 3:36 AM

Run on treadmill.
24:19

Comment #30 - Posted by: Blake Arnold (M/6'5"/200lb) at June 6, 2012 3:37 AM

19:14

Comment #31 - Posted by: BroncoBen at June 6, 2012 4:11 AM

subbed the run for the rower.

M/36/5'5"/148

21:38

Comment #32 - Posted by: lee barrett at June 6, 2012 5:00 AM

M/44/5'11"/195

3 rounds

800m run
50 back extensions
50 unanchored sit-ups

24:59

Comment #33 - Posted by: nutfam at June 6, 2012 5:01 AM

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

Comment #34 - Posted by: Drmithra at June 6, 2012 5:02 AM

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.

Comment #35 - Posted by: Chevytahoe77 at June 6, 2012 5:06 AM

3 rounds

800m run
50 sit ups
50 hand release push ups

21:50

Comment #36 - Posted by: texinma (m/43/5'7"/150) at June 6, 2012 5:23 AM

As rx'd

24:07

M/31/74"/190lbs

Comment #37 - Posted by: Brian B at June 6, 2012 5:28 AM

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

Comment #38 - Posted by: Skeeter at June 6, 2012 5:29 AM

23:21

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

Rory
Afghanistan

Comment #39 - Posted by: Rory at June 6, 2012 5:37 AM

As rx'd

24:59

M/39/72"/176lbs

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

Comment #40 - Posted by: Ben at June 6, 2012 5:37 AM

m/25/187/6'2"

22 flat as rx'd.

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

Comment #41 - Posted by: Shmitty at June 6, 2012 6:14 AM

42/m/185
as rx'd on treadmill

22:16

Comment #42 - Posted by: JackM at June 6, 2012 6:14 AM

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.

Comment #43 - Posted by: J.T. at June 6, 2012 6:18 AM

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

Comment #44 - Posted by: AJ at June 6, 2012 6:22 AM

M/31/5'10/84kg

19:01

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

Comment #45 - Posted by: Roly at June 6, 2012 6:26 AM

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

Comment #46 - Posted by: Lee B at June 6, 2012 6:35 AM

@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.

Comment #47 - Posted by: Chris Garcia M/31/5'9"/160 lbs. at June 6, 2012 6:35 AM

22:45 mins

Comment #48 - Posted by: DPL at June 6, 2012 7:07 AM

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

Comment #49 - Posted by: bill patton at June 6, 2012 7:33 AM

23:48

Back extensions on tire-stack GHD at dojo.

FOB Salerno

Comment #50 - Posted by: james.patrick[M/50/66"/135] at June 6, 2012 7:45 AM

22:03

Comment #51 - Posted by: flashp at June 6, 2012 7:46 AM

M/30/72"/190 lbs

21:13

Comment #52 - Posted by: hilde at June 6, 2012 7:52 AM

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!

Comment #53 - Posted by: Andrew at June 6, 2012 7:56 AM

f/22/5'3"

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

23:17

Comment #54 - Posted by: Molly at June 6, 2012 8:07 AM

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

Comment #55 - Posted by: Kurt M/38/185 at June 6, 2012 8:22 AM

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

33:55 rx'd

Comment #56 - Posted by: JayW at June 6, 2012 8:29 AM

M/20/70"/170

21:35

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

Comment #57 - Posted by: jawilson601 at June 6, 2012 8:32 AM

Sorry, I can't resist:

"Go Team!" :)

Comment #58 - Posted by: james.patrick [M/50/66"/135] at June 6, 2012 8:33 AM

Whaat CROSSFIT SOCO FTW!! GET IT LORI!

Comment #59 - Posted by: Chris at June 6, 2012 8:35 AM

30m/221/6'

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

Comment #60 - Posted by: daniel cram at June 6, 2012 8:45 AM

M/33/6'/175
21:40

Comment #61 - Posted by: stephen at June 6, 2012 8:59 AM

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

Comment #62 - Posted by: Ryan at June 6, 2012 9:00 AM

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

Comment #63 - Posted by: sammy at June 6, 2012 9:13 AM

15:45 as rxd

Comment #64 - Posted by: aermio m/33/5'7"/155 at June 6, 2012 9:14 AM

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

Comment #65 - Posted by: Goose at June 6, 2012 9:24 AM

F/32/5'2/135

32:07 rx'd

Comment #66 - Posted by: eve at June 6, 2012 9:36 AM

just finished foundations, second CF class ever.

29:02

m/39/6'/188

Comment #67 - Posted by: maestro at June 6, 2012 9:37 AM

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.

Comment #68 - Posted by: Lou at June 6, 2012 9:38 AM

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.

Comment #69 - Posted by: eve at June 6, 2012 9:41 AM

22:35, as Rx'ed

Comment #70 - Posted by: Carole (F/53/5'6"/138) at June 6, 2012 9:41 AM

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! :)

Comment #71 - Posted by: Sarah at June 6, 2012 9:52 AM

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

Comment #72 - Posted by: Magnus 26/5'8"/160-165 at June 6, 2012 9:58 AM

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.

Comment #73 - Posted by: gs at June 6, 2012 10:05 AM

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

Comment #74 - Posted by: Marie Laurence Leclair at June 6, 2012 10:15 AM

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.

Comment #75 - Posted by: Aaron at June 6, 2012 10:23 AM

RXd 26:23

Comment #76 - Posted by: Brad/6'4"/200/m/31 at June 6, 2012 10:24 AM

As rxd @bfcf(outside run)

20.29 anchored abmat situps

Comment #77 - Posted by: Jonblaze at June 6, 2012 10:27 AM

25:15, used the dreadmill.

Comment #78 - Posted by: KEVIN at June 6, 2012 10:27 AM

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

Comment #79 - Posted by: Tom Blair at June 6, 2012 10:29 AM

25:15 rx

Comment #80 - Posted by: kevin at June 6, 2012 10:53 AM

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!

Comment #81 - Posted by: samG at June 6, 2012 10:53 AM

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

Comment #82 - Posted by: Mark at June 6, 2012 10:55 AM

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.

Comment #83 - Posted by: fargingbastige at June 6, 2012 10:57 AM

22:58 on treadmill

Comment #84 - Posted by: 9T13 at June 6, 2012 10:59 AM

26:15 as modified for circumstances today:

950 meter runs
45 lbs good mornings
unanchored AbMat situps

Comment #85 - Posted by: Bill M. m/47/5'3"/135 at June 6, 2012 10:59 AM

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

Comment #86 - Posted by: Patrik Hultberg at June 6, 2012 11:01 AM

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

Comment #87 - Posted by: georgecole3 at June 6, 2012 11:04 AM

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

Comment #88 - Posted by: JDawg at June 6, 2012 11:08 AM

850m
50 good mornings
50 situps feet un-anchored

x3

17:50

Comment #89 - Posted by: Paul Daniel m/28/6'2/200 at June 6, 2012 11:32 AM

20:36

Comment #90 - Posted by: mlt at June 6, 2012 11:34 AM

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

Comment #91 - Posted by: brittk at June 6, 2012 11:35 AM

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

Comment #92 - Posted by: Sully at June 6, 2012 11:38 AM

Hey, my first post...

23:30

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

Comment #93 - Posted by: Gerrit Sittler at June 6, 2012 11:41 AM

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

Comment #94 - Posted by: Peter Evjan at June 6, 2012 11:41 AM

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

Comment #95 - Posted by: Bartek at June 6, 2012 11:59 AM

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

Comment #96 - Posted by: stef at June 6, 2012 12:04 PM

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"

Comment #97 - Posted by: Peter at June 6, 2012 12:06 PM

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

Comment #98 - Posted by: Keahi at June 6, 2012 12:18 PM

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

Comment #99 - Posted by: Keahi at June 6, 2012 12:19 PM

22:09

Comment #100 - Posted by: Rich at June 6, 2012 12:21 PM

M

Comment #101 - Posted by: ThePaulsen M/32/6'3"/320 at June 6, 2012 12:23 PM

27:00 as RX'd

Comment #102 - Posted by: Nate at June 6, 2012 12:24 PM

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.

Comment #103 - Posted by: ThePaulsen M/32/6'3"/320 at June 6, 2012 12:27 PM

22:24 as rx'd

Comment #104 - Posted by: SB at June 6, 2012 12:29 PM

forgot - unanchored abmat situps

Comment #105 - Posted by: SB at June 6, 2012 12:30 PM

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

Comment #106 - Posted by: mw at June 6, 2012 12:45 PM

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.

Comment #107 - Posted by: Mike at June 6, 2012 12:48 PM

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.

Comment #108 - Posted by: Mike at June 6, 2012 12:50 PM

M/27/180 19:46 RX

Comment #109 - Posted by: adam at June 6, 2012 12:59 PM

Time:
00:17:56

Alex in Spain

Comment #110 - Posted by: Alex Collins at June 6, 2012 1:01 PM

Great daily exercise. Feel good!!

Comment #111 - Posted by: Mike at June 6, 2012 1:04 PM

Can't wait for this one!!

Comment #112 - Posted by: KHarts87, 6'1/226.8/m at June 6, 2012 1:08 PM

20:57 (@ home pr)

Comment #113 - Posted by: ferb44 179# at June 6, 2012 1:10 PM

First cross fit work out ever! I am whooped.

28:44

Comment #114 - Posted by: John at June 6, 2012 1:50 PM

F/22/5'1

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

Comment #115 - Posted by: Summertime at June 6, 2012 1:56 PM

25:02

Comment #116 - Posted by: flyingfleet at June 6, 2012 2:02 PM

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

Comment #117 - Posted by: byron at June 6, 2012 2:03 PM

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

Comment #118 - Posted by: Corey Michiana at June 6, 2012 2:06 PM

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

Comment #119 - Posted by: Bells at June 6, 2012 2:09 PM

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

Comment #120 - Posted by: Vladimir at June 6, 2012 2:17 PM

m/21/5'8/160

"Michael"

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

Time: 19:23

Comment #121 - Posted by: Drewpy at June 6, 2012 2:22 PM

25:23.

Comment #122 - Posted by: Jeff A. at June 6, 2012 2:27 PM

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

Comment #123 - Posted by: CarsonJK at June 6, 2012 2:33 PM

m/51/168 26:26

Comment #124 - Posted by: Darrell Porter at June 6, 2012 2:36 PM

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.

Comment #125 - Posted by: CrossFitLaxer at June 6, 2012 2:43 PM

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

Comment #126 - Posted by: Matt Burritt at June 6, 2012 2:53 PM

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

Comment #127 - Posted by: V. Lidy at June 6, 2012 3:03 PM

17:18

Comment #128 - Posted by: Troy at June 6, 2012 3:09 PM

male/18 years old
16:02

Comment #129 - Posted by: jake at June 6, 2012 3:21 PM

F/24/5'4"/150

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

Comment #130 - Posted by: ElleNo at June 6, 2012 3:39 PM

M/26/5'11''/175

22:27

Loved it...

Comment #131 - Posted by: Isaachansen556 at June 6, 2012 3:50 PM

Back ext.(ball)

21:41

Comment #132 - Posted by: Saganamooo at June 6, 2012 3:50 PM

as rx'd 24:22

first time with back extensions instead of weighted good mornings

love this one too

tanks

Comment #133 - Posted by: mikeyb m/51/179 at June 6, 2012 3:59 PM

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.

Comment #134 - Posted by: Cody at June 6, 2012 4:16 PM

25.32 as rxed

Comment #135 - Posted by: Kyle A. at June 6, 2012 4:19 PM

The rest of you are bloody fast...

28:07 rx'd and unbroken on a treadmill

Comment #136 - Posted by: Chrissy 31/F/4'11"/105 at June 6, 2012 4:32 PM

28:13

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

Comment #137 - Posted by: Alex Moore at June 6, 2012 4:34 PM

32:32

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

Comment #138 - Posted by: mthurston0001 at June 6, 2012 4:58 PM

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

Comment #139 - Posted by: Darrin at June 6, 2012 5:14 PM

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

Comment #140 - Posted by: abh f/26/5'5/130 at June 6, 2012 5:16 PM

31:26 rx'ed

Comment #141 - Posted by: JeffHamilton at June 6, 2012 5:16 PM

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.

Comment #142 - Posted by: Darrin at June 6, 2012 5:20 PM

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 ?

Comment #143 - Posted by: BC at June 6, 2012 5:24 PM

30:36

Comment #144 - Posted by: Peter at June 6, 2012 5:30 PM

m/43/6'0"/195

19:04

Comment #145 - Posted by: Jeff H at June 6, 2012 5:32 PM

as rx'd, 30 mins and change

Comment #146 - Posted by: Barry T at June 6, 2012 5:33 PM

M/27/5'8/189

21:35

120311 23:35

Comment #147 - Posted by: Gabe at June 6, 2012 5:42 PM

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

Comment #148 - Posted by: dyagg at June 6, 2012 6:16 PM

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)

Comment #149 - Posted by: B. Rhaly at June 6, 2012 6:23 PM

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

Comment #150 - Posted by: Tyler Wallace at June 6, 2012 6:26 PM

M/25/6'4"/238

22:11 as rx'd

Tougher that expected but loved it!

Comment #151 - Posted by: Rusty Whitten at June 6, 2012 6:43 PM

anchored situps
used exercise ball to do back ext.

22:04

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

Comment #152 - Posted by: Callum at June 6, 2012 6:57 PM

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

Comment #153 - Posted by: Thompson - 6'2" - 205 at June 6, 2012 7:20 PM

M/30/185/5,8

1600m run
50 situp
50 back ex on ball

33:20

Comment #154 - Posted by: david at June 6, 2012 7:42 PM

m/23/153/5'7

subbed 45lb bar good mornings for back extensions

26:14

Comment #155 - Posted by: ryferg at June 6, 2012 7:45 PM

age 22 bw 170

17:27 as rx'd
nowhere near a pr

Comment #156 - Posted by: Chris S at June 6, 2012 7:45 PM

31:12(Hip extension)
:P

Comment #157 - Posted by: Jinny at June 6, 2012 7:49 PM

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

Comment #158 - Posted by: BFCC at June 6, 2012 7:51 PM

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.

Comment #159 - Posted by: Alex at June 6, 2012 8:16 PM

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

Comment #160 - Posted by: Alex at June 6, 2012 8:17 PM

M/180/21/6'3"

20:44. Loose feet situps.

Comment #161 - Posted by: flyusmc18 at June 6, 2012 8:39 PM

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

Comment #162 - Posted by: Darin at June 6, 2012 8:39 PM

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

Comment #163 - Posted by: Melanie at June 6, 2012 8:48 PM

25:30

Comment #164 - Posted by: Jonesy Boy at June 6, 2012 9:00 PM

21:20 rx

Comment #165 - Posted by: ChadB at June 6, 2012 9:11 PM

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

Comment #166 - Posted by: MilesForks at June 6, 2012 9:25 PM

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.

Comment #167 - Posted by: matt h 50 180 5'11" 1mar11 at June 6, 2012 10:10 PM

24:20

As rx'd

Comment #168 - Posted by: Brett (M/23/188cm/77kg) at June 7, 2012 12:24 AM

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

Comment #169 - Posted by: Albert at June 7, 2012 12:37 AM

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

Comment #170 - Posted by: Zonnetje at June 7, 2012 2:15 AM

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)

Comment #171 - Posted by: Memuc at June 7, 2012 3:35 AM

M/27/5'6"/180

As Rx'd

27:47

Comment #172 - Posted by: JBH at June 7, 2012 4:13 AM

21:44

Comment #173 - Posted by: Baron/m/28/180/6'2" at June 7, 2012 4:17 AM

M/39/6'3/329

34:02

Comment #174 - Posted by: Buddy at June 7, 2012 4:49 AM

19:40 as rx'd treadmill

Comment #175 - Posted by: Justin James R Crossfit West Village M/35/5'11"/180 at June 7, 2012 5:08 AM

26:27 rx'd runs on treadmill

Comment #176 - Posted by: JK/m/29/5'10"/205 at June 7, 2012 5:20 AM

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.

Comment #177 - Posted by: Daniel Murdock m/40/74"/205# CF start-date 2/10/11 at June 7, 2012 5:39 AM

21:59 runs on treadmill

Comment #178 - Posted by: Ryan Gottier at June 7, 2012 6:36 AM

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

Thanks!

Comment #179 - Posted by: Jana at June 7, 2012 7:03 AM

M/31/6'2/235

22:50 rx

Comment #180 - Posted by: Notsotopcop at June 7, 2012 7:18 AM

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

Comment #181 - Posted by: Kerber at June 7, 2012 7:27 AM

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.

Comment #182 - Posted by: kristen at June 7, 2012 7:58 AM

19:58

Comment #183 - Posted by: T L at June 7, 2012 8:01 AM

18.45

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

Comment #184 - Posted by: husar at June 7, 2012 8:03 AM

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

Comment #185 - Posted by: Julio V (m/34/5'6/196) at June 7, 2012 8:29 AM

17.55

Comment #186 - Posted by: Md at June 7, 2012 9:02 AM

F/41/5'6"/145

AbMat sit-ups

27:53

Comment #187 - Posted by: mom to five at June 7, 2012 9:42 AM

subbed 850m on treadmill

19:06

Comment #188 - Posted by: savetheh at June 7, 2012 9:51 AM

21:48. Treadmill runs.

Comment #189 - Posted by: Michael m/48/5'9"/175/MI Survivor at June 7, 2012 11:02 AM

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

Comment #190 - Posted by: Jeff Treadwell at June 7, 2012 2:30 PM

20:44 RX'd

Comment #191 - Posted by: BH2 at June 7, 2012 3:30 PM

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

Comment #192 - Posted by: Dan G. Ashland,WI at June 7, 2012 3:42 PM

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

Comment #193 - Posted by: Aaron Robertson at June 7, 2012 3:51 PM

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

Comment #194 - Posted by: FLB at June 7, 2012 3:59 PM

42 min rxd
After a month off
Too much talk

Comment #195 - Posted by: Johnh 44/205 at June 7, 2012 4:16 PM

M/42/5'8"/170

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

Comment #196 - Posted by: Jon Craig at June 7, 2012 4:43 PM

M/42/5'8"/170

19:30 as Rx'd

Comment #197 - Posted by: Jon Craig at June 7, 2012 4:45 PM

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

Comment #198 - Posted by: Saam at June 7, 2012 4:53 PM

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

tt = 25:32

Comment #199 - Posted by: fitz997 at June 7, 2012 5:24 PM

21:00

Comment #200 - Posted by: myles456 at June 7, 2012 5:29 PM

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

Comment #201 - Posted by: NAMWIZ at June 7, 2012 6:21 PM

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

Comment #202 - Posted by: NAMWIZ at June 7, 2012 6:21 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

Comment #203 - Posted by: Mario Melendez at June 7, 2012 6:28 PM

subbed 45# GMs for hip extensions

32 minutes

Comment #204 - Posted by: ScooteR at June 7, 2012 6:43 PM

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

Comment #205 - Posted by: Mauness at June 8, 2012 3:54 AM

19:02 rx'd

M/31/198lbs

Comment #206 - Posted by: Karl at June 8, 2012 6:23 AM

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

23:15

Comment #207 - Posted by: JFA at June 8, 2012 7:22 AM

20:39

Comment #208 - Posted by: JTJ/M/28/165 at June 8, 2012 7:47 AM

26:57

Comment #209 - Posted by: D. Peterson at June 8, 2012 8:31 AM

22´13¨

Comment #210 - Posted by: pablo (Argentina) at June 8, 2012 9:31 AM

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

Hoorah Michael

Comment #211 - Posted by: tom at June 8, 2012 10:14 AM

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

Comment #212 - Posted by: Jeff & Charity @ CF Snohomish at June 8, 2012 10:30 AM

2 rounds @ 22:46

Comment #213 - Posted by: SF at June 8, 2012 4:06 PM

PR 22:47

Tonight

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

Comment #214 - Posted by: Cleveland at June 9, 2012 12:31 PM

22:12

Comment #215 - Posted by: Nick L at June 10, 2012 1:26 PM

M/18/6'1"/155

13.08

Comment #216 - Posted by: John at June 10, 2012 6:44 PM

Had to sub supermans due to lack of roman chair.

20:30.

Comment #217 - Posted by: britishfireman at June 10, 2012 8:26 PM

50 / 183

runs on elliptical

23:23

Comment #218 - Posted by: tom perry at June 11, 2012 1:56 PM

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)

Comment #219 - Posted by: mbalanda at June 11, 2012 5:14 PM

as rx'd:

26:35

Comment #220 - Posted by: dsm19 / 33 / 6'0 / 210 at June 12, 2012 4:14 AM

unanchored abmat situps 17:32

Comment #221 - Posted by: amped 37/M/195/6' at June 12, 2012 10:29 AM

30:48
Sheesh.

Comment #222 - Posted by: Nate 40yr/190/5'11" at June 12, 2012 10:37 AM

26:07
treadmill runs

Comment #223 - Posted by: Brian R M / 50 / 6'2" / 185 at June 13, 2012 8:59 AM

24:11 rx

Comment #224 - Posted by: tum1 at June 13, 2012 4:58 PM

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

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

Comment #225 - Posted by: al deezy at June 14, 2012 7:00 PM

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.

Comment #226 - Posted by: jrm at June 16, 2012 6:44 PM

M/37/5'10"/196

As rx'd 18:18

Comment #227 - Posted by: Casey Ray at June 17, 2012 9:31 PM

25:30

Comment #228 - Posted by: Eric B at June 18, 2012 11:28 AM

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

time: 40:00

m/41/5'8/240

Comment #229 - Posted by: phat boi at June 19, 2012 3:36 PM

17:14 aud fast treadmill

Comment #230 - Posted by: Mik at June 21, 2012 1:18 AM

M/28/5'7/168

30:45

Comment #231 - Posted by: J. Koha at June 25, 2012 11:30 AM

22:06 (last time 26 mins!)

Comment #232 - Posted by: TZ at June 25, 2012 7:49 PM

51/m/190

stairmill vs run, 28:51

Comment #233 - Posted by: denob at June 26, 2012 2:07 PM

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

Comment #234 - Posted by: Kent at June 27, 2012 10:39 PM

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.

Comment #235 - Posted by: tgremillion M/32/6'1/185 at July 2, 2012 6:49 AM

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

Comment #236 - Posted by: Ronnieboy at July 4, 2012 6:29 PM

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

Comment #237 - Posted by: zenoperegrinus at September 10, 2012 1:03 PM

19:56 as rx'd

Comment #238 - Posted by: jbark60 at December 11, 2012 2:48 PM

25:20 as rx'd

Comment #239 - Posted by: joey at December 23, 2012 7:39 AM

26;45

Comment #240 - Posted by: Ukkrew at January 4, 2013 10:46 AM

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?

Comment #241 - Posted by: John at January 4, 2013 1:53 PM

CFWUx1
26:46 (-:10)

Comment #242 - Posted by: Doug at February 8, 2013 7:09 PM
Post a comment






Remember personal info?