May 9, 2013

Thursday 130509

"Michael"

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

Post time to comments.

Compare to 121223.

DanielleRiley_dead_th.jpg

Enlarge image

Andres Alejandro.


All Team and Individual Events for 2013 Reebok CrossFit Games Regionals Released!

Posted by Pukie at May 9, 2013 5:00 PM
Comments

To easy.

Comment #1 - Posted by: Charles at May 8, 2013 5:17 PM

Let us never forget how this WOD got its name. To fallen comrades...

Comment #2 - Posted by: Dan Makruski at May 8, 2013 5:21 PM

Shout out from the Virginia Military Institute! Lets hit this workout!

Mark 9:23 "All things are possible for one who believes".

Comment #3 - Posted by: Bailey at May 8, 2013 5:41 PM

You guys think GHD sit ups or regular? My inclination is that we're they GHD it would have been specified.

Comment #4 - Posted by: aemory at May 8, 2013 6:20 PM

In the year and a half that i have been doing crossfit i think i have done this workout more than any other. And I've only done it 3 times!! I love how different CF always is.

Comment #5 - Posted by: Rocky at May 8, 2013 6:34 PM

A good sub for the run is a 1000M row. modified in this way it is a great core workout.

Comment #6 - Posted by: John at May 8, 2013 7:18 PM

27:23
Hammies on fire.

Condolences still to Michael's family; 8 years later, I'm sure the pain remains.

#4/aemory, these are definitely regular situps; if GHD, they will be specified.

Comment #7 - Posted by: Jim R. M/50/5'8"/160 at May 8, 2013 8:01 PM

Stoked to do this for Michael, his wife, Laura, and daughter, Molly. And also for my husband, also known as "my Michael." But I know I'll feel sore a few days, can't wait!

Comment #8 - Posted by: GBelle at May 8, 2013 8:05 PM

any goals for time on this one? probably gonna shoot for around 25 minutes

Comment #9 - Posted by: joe at May 8, 2013 9:08 PM

15:49 min rx'd.
Great core workout (and a well placed rest day for my triceps :-))

Comment #10 - Posted by: Daniel at May 8, 2013 9:24 PM

34:04 min over
I can't believe somebady score all good
I was allmost dead\

Comment #11 - Posted by: Tong-Yun at May 8, 2013 9:31 PM

For anyone wondering about proper back extension form, http://youtu.be/IAcinB_kLmA
Don't forget to roll up, and hips are tilted.

Comment #12 - Posted by: GBelle at May 8, 2013 9:39 PM

5.09 as Rx'd

23/m/5'11"/175

Comment #13 - Posted by: Logan S at May 8, 2013 11:46 PM

19:20 Rx'd, 26/m/6"5/90kg (also, well done to my girlfriend who did this as her first ever crossfit workout 36:12 Rx'd)

Comment #14 - Posted by: apt_CF at May 9, 2013 12:28 AM

M/47/180

20:05

Comment #15 - Posted by: Cosmo at May 9, 2013 2:38 AM

@12--> 5.09?! Holy Crap, did you have rocket boosters in your shoes? Did you possibly miss the "3 rounds" part?

Comment #16 - Posted by: Bill at May 9, 2013 2:44 AM

22min rx super slow transitions starting up a treadmill every time... but great work out, once you use the GHD machine right and fire your glutes for a super active rise ITS AWESOME :), p.s. before level one 1 was doing it wrong :/ WOOPS

Comment #17 - Posted by: Sean at May 9, 2013 3:10 AM

M/42/200/6'

scaled to pack

31 13

Comment #18 - Posted by: marc at May 9, 2013 4:07 AM

28:59

Comment #19 - Posted by: Ramsey at May 9, 2013 4:09 AM

28:59

Comment #20 - Posted by: Ramsey at May 9, 2013 4:09 AM

That was way tougher than anticipated.

32:05 Rx
M/26/150

Comment #21 - Posted by: Dan Hussey at May 9, 2013 4:23 AM

22:22 Rx'd

pr by 7:23

Comment #22 - Posted by: Joe Northside m/34/70"/200 at May 9, 2013 4:39 AM

Rx'd 22:52
I'm proud of myself runs we're all unbroken that's a first ever in my life lol yay
M/22/190/73

Comment #23 - Posted by: Jason at May 9, 2013 4:51 AM

M/45/5'11"/200

3 rounds

800m run
50 back extensions
50 unanchored sit-ups

27:10

Comment #24 - Posted by: nutfam at May 9, 2013 5:10 AM

should I do "The official crossfit warmup" before every wod? It seems pretty intense & lenghty all by itself.

Comment #25 - Posted by: Andy Schmitt at May 9, 2013 5:29 AM

18:52 as Rx'ed

M/31/187lbs/6'

Comment #26 - Posted by: Matt at May 9, 2013 5:42 AM

22:15 m/26/220/6

Comment #27 - Posted by: dieterb at May 9, 2013 5:42 AM

Praus

Arm hauler f/ back extension

29 min 19 sec

Comment #28 - Posted by: Praus at May 9, 2013 6:01 AM

“Michael”

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

25:44.1

Sub’d super mans for back extensions

Comment #29 - Posted by: murphinator - M/5'10"/185/38 at May 9, 2013 6:01 AM

#22 - Joe Northside.....

great time, man!

Comment #30 - Posted by: murphinator - M/5'10"/185/38 at May 9, 2013 6:03 AM

M/23/5'11"/186.4

23:25.5 RX'd.

Hypers for the last BE.

24:40.9 last time. PR by 1:15.4 .

Comment #31 - Posted by: Miles Forks at May 9, 2013 6:07 AM

RIP Lt M. McGreevy.
Subbed 45lb barbell good mornings
23:43
(1 min improvement!)

Comment #32 - Posted by: sebastian 44/178/6'2" at May 9, 2013 6:16 AM

Huge-o post mistake on my part. The "5.09 as Rx'd" was yesterdays workout time.

Posted on the wrong workout by mistake. Please forgive and hopefully forget :)

Comment #33 - Posted by: Logan at May 9, 2013 6:16 AM

#31/murpinator - Thanks!
This was the first WOD I've completed entirely unbroken \m/

Comment #34 - Posted by: Joe Northside m/34/70"/200 at May 9, 2013 6:21 AM

30:10

Comment #35 - Posted by: Scott W at May 9, 2013 6:28 AM

Logan, no sweat. The postings are for us to compare to each other but mostly for us to compare to ourselves in the future. But about that guy that did yesterday's in 84 seconds...

Comment #36 - Posted by: G at May 9, 2013 6:31 AM

37:49

Comment #37 - Posted by: BW at May 9, 2013 6:33 AM

First ever crossfit workout.... 35:13
m/29/231/5'10

Comment #38 - Posted by: Tell at May 9, 2013 7:03 AM

26:55 as a waightlifter and powerlifter.. it's coold be wors

Comment #39 - Posted by: Sergey at May 9, 2013 7:05 AM

F/25/5'5"/145

26:42

What a great work out!

Comment #40 - Posted by: Danielle at May 9, 2013 7:07 AM

M/37/6.0/210

20:43

Comment #41 - Posted by: Nathan at May 9, 2013 7:11 AM

(F/42/5'2"/66kg)

As Rx - 25:56 .... ouch!

Comment #42 - Posted by: Jules at May 9, 2013 7:19 AM

@Andy Schmitt, #25, some people do the CF warm up, some people do other things like run, walk, row, elliptical, etc. As long as your body is warmed up enough to got through the ROM needed for the WOD, you're good.

Comment #43 - Posted by: GBelle at May 9, 2013 7:23 AM

23:27, but estimated the 800s, calling my city block an 800 (averaged 5 min/lap)

Comment #44 - Posted by: M/36/175/5'11" at May 9, 2013 7:35 AM

F/51/5'6/120
28:30
Sets of 40

Comment #45 - Posted by: D.S. at May 9, 2013 8:01 AM

M/19/6'1/164

28:36, suffered with stitch on the 2nd run which seriously hampered my time

Started Crossfit a week ago and have become addicted!

Comment #46 - Posted by: Benjamin at May 9, 2013 8:11 AM

21:23

Comment #47 - Posted by: Trevor at May 9, 2013 8:13 AM

M/22/5'9"/172

23:13

Comment #48 - Posted by: Danny O at May 9, 2013 8:44 AM

as RX'd
23:45
Last time was
23:25
Then
10 Pullups
25 PushUps


Comment #49 - Posted by: dyagg at May 9, 2013 8:53 AM

20:38 .........

Comment #50 - Posted by: MÜR at May 9, 2013 9:00 AM

17:40 (subbed 800m row for 800m run) - calf issue

50 push ups

M/52/193lb

Comment #51 - Posted by: Mazz at May 9, 2013 9:05 AM

2013-05-08:19:42. 6:34-:37-:31
2012-12-22:23:18. 6:56,7:21,9:01
2012-06-06:19:43. 6:23,6:46,6:33.
2012-03-13:20:21.
2011-11-20:20:57.
2011-04-04:21:02.
2010-09-21:23:11.
2009-10-25:25:26.
2009-05-22:30:04.

Comment #52 - Posted by: gs at May 9, 2013 9:13 AM

Decided to try "Michael in a boat" today:

Three rounds for time of:
Row 1000 meters
50 Back Extensions
50 Sit-ups

20:48

Took a little longer than my best running Michael.

Comment #53 - Posted by: Kevin C. (M/54/5'11"/178) at May 9, 2013 9:22 AM

M/22/6'2/184#

23.14 Rx

Comment #54 - Posted by: JDLGB at May 9, 2013 9:24 AM

19:41 as rx'd with GHD sit-ups (PR)
Treadmill at 11/10/10
BackX- 30-20/30-20/30-20
GHDs- Unbroken in all rounds

Comment #55 - Posted by: MAGNUS M/27/5'8/160 at May 9, 2013 9:42 AM

45/m/176cm/74kg

As rx'd

19:38 PR (last time 20:51, before 22:42)

Rounds in 6:26, 6:36, 6:36

Short ROM back extensions and anchored sit-ups on floor (last time I did unanchored butterfly sit-ups)
Back extensions broken, sit-ups unbroken.
Running felt good today.

Did another 800m run in 3:27 and 10 consecutive bar muscle-ups afterwards.

Comment #56 - Posted by: Memuc at May 9, 2013 9:43 AM

30:19 as rx'd

Comment #57 - Posted by: K King at May 9, 2013 9:50 AM

Make-Up:

"Nancy" 19:30 at 90lbs.

21-15-9 HSPU/Pull-Ups 7:54 Rx'd

"Michael" tomorrow!

Comment #58 - Posted by: james.patrick [M/51/66"/135] at May 9, 2013 10:00 AM

17:51

Comment #59 - Posted by: Pacers at May 9, 2013 10:00 AM

m/40/210/6' used pinic table 35 min

Comment #60 - Posted by: noah at May 9, 2013 10:08 AM

@35 I was thinking the same thing when I saw the 84 seconds yesterday. That is highly improbable, just in general not specific to that person. I don't think that 45 of each of those movements along with transitions could be done that fast by anyone, maybe I am wrong though.

M/21/6'/220
as rx'd 18:46
I thought that was going to be easier than it was I am surprised with how tight/sore my hamstrings got. Off to finish my finals oh what a joyous day a running WOD and finishing finals.

Comment #61 - Posted by: R.I.P. Milton Friedman at May 9, 2013 10:11 AM

RIP Lieutenant McGreevy

21:53 (well off PR)

Unanchored AbMat situps with soles pressed together.
Runs and situps were fast; BEs were a grind today.

Nice work Kevin C. and Memuc.

Comment #62 - Posted by: Bill M. m/48/5'3"/135 at May 9, 2013 10:14 AM

M/46/6'0"/195
As RX'd - 21:08 (PR)
Compare to 121223 - 21:14
(00:06 quicker... not much, but quicker)

Comment #63 - Posted by: fargingbastige at May 9, 2013 10:16 AM

WOD #2

WU - 20 squat, 20 OH strict press w/ bar, 10 OHS w/ bar only

SWOD -
BS - 135, 135, 135 x 15; 185, 185, 185 x 10 (worked on getting deep w/ the squats)

Bench - 135 x 15; 185, 185 x 5; 205 x 7 (new PR)

Comment #64 - Posted by: murphinator - M/5'10"/185/38 at May 9, 2013 10:21 AM

M/31/187/6'

18:52 as RXd

Comment #65 - Posted by: Matt at May 9, 2013 10:29 AM

M/25/175/5'9"

22:47

love this WOD

Comment #66 - Posted by: Tvis at May 9, 2013 10:32 AM

m/51/165lb/5'9"
24:51 as RXed

Comment #67 - Posted by: eddie at May 9, 2013 10:37 AM

24:34

Comment #68 - Posted by: Andrew at May 9, 2013 10:40 AM

22:29. Not a fast runner.

Comment #69 - Posted by: Chance McGowan at May 9, 2013 10:42 AM

Thanks Bill M.

I have no doubt you will be back to setting PR's tomorrow.

Comment #70 - Posted by: Kevin C. (M/53/5'11"/178) at May 9, 2013 10:45 AM

18:39
20:39 on 06JUN12

Comment #71 - Posted by: JTJ/M/29/160 at May 9, 2013 10:49 AM

murphinator - Thanks! This was the first time I've gone completely unbroken in a WOD.


...I suppose it's the link that gets me filtered so often...

Comment #72 - Posted by: Joe Northside m/34/70"/200 at May 9, 2013 10:51 AM

33:25

Comment #73 - Posted by: DLong (M/37/5'10"/185) at May 9, 2013 10:59 AM

M/21/6'1/174

18'25''

RAH RAH VMI!

Comment #74 - Posted by: Bailey at May 9, 2013 11:11 AM

29:00 as rx'd

Comment #75 - Posted by: 5'11"/195/38/M at May 9, 2013 11:12 AM

19.23
M/31/179/91

Comment #76 - Posted by: tim at May 9, 2013 11:18 AM

19:16

Comment #77 - Posted by: MikaK at May 9, 2013 11:21 AM

as Rx - did these all outside using an exercise ball for both situps and back-X. I think my days of sub 2:20 half mile times are pretty far behind me ! Of course I weighed about 40 lbs less back then...and was 17 years old. 39 years and 40 lbs has a detrimental effect :)
M/56/185#/5'8"
22:05

Comment #78 - Posted by: Mike at May 9, 2013 11:38 AM

3 rounds:
800 meter run
back extensions 25/25
GHD sit ups 25/25
28:20

Comment #79 - Posted by: Chuck B 55/5'11"/165 at May 9, 2013 12:07 PM

No Hyper-ext bench; sub'd for reverse hyper-ext off of a 36" box. impressed how well it worked.

did the sit-ups on a decline bench...abs are smoked!

Comment #80 - Posted by: CPT Chris at May 9, 2013 12:12 PM

M/5'6" 133# 36yrs. New Orleans heat

first worked up to a 1 rep max deadlift of 315# (thank you coaches eye app for showing how bad more form is!)

Then did Michael as RX'd

Time 25:16

A little slower than normal, but my lower back was smoked!!

Comment #81 - Posted by: Robert at May 9, 2013 12:16 PM

M/24/74/1.74

25:13 rx´d

Comment #82 - Posted by: nego at May 9, 2013 12:22 PM

19:30 Rx'd as cool down

Comment #83 - Posted by: Armin at May 9, 2013 12:23 PM

Mike and Chuck- Nice job representing us old guys. Chuck, doing GHD sit-ups is worth some extra credit!

Comment #84 - Posted by: Kevin C. (M/54/5'11"/178) at May 9, 2013 12:29 PM

18:04
Running I can do, it's all the other stuff I will be playing catch up on.

Comment #85 - Posted by: Roscoe/30/M/185/5'10" at May 9, 2013 12:50 PM

31:40 as rx'd
F/43/5'5/135

The 800s were all in the 3:35 range. I learned today that my true weakness is my core. Think I'll row a 5K on the Rest Day tomorrow.

Comment #86 - Posted by: GBelle at May 9, 2013 1:13 PM

@Tell #38, congrats on your first CrossFit workout, and welcome!

Comment #87 - Posted by: GBelle at May 9, 2013 1:24 PM

Had to use my kids play gym and a tie down strap for a GHD and a small kids pillow for abb mat but was able to knock it out in. 28:59

Comment #88 - Posted by: daneil at May 9, 2013 1:26 PM

~32 or ~34...I just got back from the gym and I've already forgotten.

800M run, 50 supermans, 50 situps
900M row, 50 supermans, 50 situps
800M run, 50 supermans, 50 situps

F/44/139/5'4"

Comment #89 - Posted by: DRE at May 9, 2013 1:29 PM

First ever WOD!

M/41/6'/13st 7lb

29:03

Comment #90 - Posted by: Simon Boote at May 9, 2013 1:47 PM

M/26/5'8/165

GHD SU

31:19

Comment #91 - Posted by: nelsmich at May 9, 2013 2:15 PM

around 32~ minutes, ended up forgetting suddenly the situp count on last round. fun though.

Comment #92 - Posted by: britton at May 9, 2013 2:16 PM

23:10 as Rxd

Comment #93 - Posted by: MaxBLACK at May 9, 2013 2:20 PM

This was my first crossfit WOD.
M/16/"6,2"/170

I did it in 22:25.4

Comment #94 - Posted by: JackAttack at May 9, 2013 2:26 PM

subbed hands to floor good mornings (no weight) for back extensions

runs on the treadmill

19:02

r1 = 5:53
r2 = 6:36
r3 = 6:33

Comment #95 - Posted by: teixinma (44/5'7"/150) at May 9, 2013 2:43 PM

26:39 rx'd

Comment #96 - Posted by: Jenny at May 9, 2013 2:45 PM

27:51
6.0 on treadmill

Comment #97 - Posted by: Mike Vinson/M/45/5'8/212 at May 9, 2013 2:47 PM

20:29 rx back ext 25/25 situps unbroken. Runs slow

Comment #98 - Posted by: jack m/31/5'11/165 at May 9, 2013 2:53 PM

M/20/6/2/180

Too soon after eating :( no barf though :)

29 minutes as Rx'd

Comment #99 - Posted by: Ted at May 9, 2013 2:55 PM

18:22 on the dreaded tread

Glad to be back, and on the West coast.

Comment #100 - Posted by: Davis Ben Davis at May 9, 2013 2:56 PM

26:08
Back extensions 14, 10, 10
Sit ups 35, 30, 25

Comment #101 - Posted by: Elliott Harding at May 9, 2013 3:03 PM

M/36/5'4"/143lbs
As RX'd
17:41PR

Comment #102 - Posted by: Matt Burritt at May 9, 2013 3:06 PM

F/24/5'6
Subbed supermans for back extensions.
24:35

A week and a half in.

Comment #103 - Posted by: Abbey KP at May 9, 2013 3:09 PM

25:57 ghd sit-ups and hip ext

Comment #104 - Posted by: mlt at May 9, 2013 3:24 PM

M/32/200/72

Rx'd

26:16

Comment #105 - Posted by: SeanP at May 9, 2013 3:29 PM

as rx'd 19:18(PR)

Comment #106 - Posted by: MCross at May 9, 2013 3:42 PM

Rx'd

21:53

Comment #107 - Posted by: Alex M/22/6'0"/181 at May 9, 2013 3:48 PM

Oops forgot to mention supermans for back ext.

Comment #108 - Posted by: Alex M/22/6'0"/181 at May 9, 2013 3:50 PM

30/M/6'5/270

3rd workout back on crossfit after a couple years off, 31:05, runs got me at the end, I'm dying after

Comment #109 - Posted by: BLeezie at May 9, 2013 3:56 PM

@61/ R.I.P. Milton Friedman,

90 reps in 84 seconds. I don't think it's possible, but what do I know?

Comment #110 - Posted by: G at May 9, 2013 4:17 PM

"Michael"

Subbed 150 tuck jumps for 800m run

Three rounds for time of:
150 tuck jumps
50 Back Extensions(swiss ball)
50 Sit-ups

28:44

Comment #111 - Posted by: Saganamooo/M/24/5'5"/129(58.5kg) at May 9, 2013 4:35 PM

About 20 min..good for me

Comment #112 - Posted by: Jeremy Drenning at May 9, 2013 4:46 PM

21:44

3rnds

800m
50 GHD sit-ups
50 back extensions

Fail, abs. Fail.

Comment #113 - Posted by: patchkey m/29/155/5'9" at May 9, 2013 4:51 PM

M/40/72"/190

25:33

1:30 faster than last time

Comment #114 - Posted by: Mike at May 9, 2013 5:04 PM

3 rounds: .5 mi. treadmill, 50 supermans, 50 situps. 22:51

Comment #115 - Posted by: scfd1_9607 at May 9, 2013 5:11 PM

22:30 rxd almost died legs were on fire

Comment #116 - Posted by: Andrew T at May 9, 2013 5:11 PM

My first CrossFit and first posting, and I really enjoyed it! Small change though, couldn't find a sitter so I did the runs with my son in his jogging stroller. Finished in 20:57.

Comment #117 - Posted by: 32/M/6'1"/185 at May 9, 2013 5:12 PM

21:36 (0:32 faster than last time)

Comment #118 - Posted by: abh f/27/5'5/130 at May 9, 2013 5:35 PM

24:56

Run was a little over 900. Had to modify back extensions as I don't have a ghd in my garage yet. Wasn't really feeling it today. I am a little disappointed with my time.

Comment #119 - Posted by: Pond m/33/74/195 at May 9, 2013 5:45 PM

15:55 RX'd. Back in the game!
M/31/6'3"/206

Comment #120 - Posted by: CZab at May 9, 2013 5:46 PM

As rx'd 31:29.

Started crossfit 3 weeks ago and i would have spewed if I had tried this then, loved it now, fitness is coming along in leaps and bounds!

Comment #121 - Posted by: Jakieboy at May 9, 2013 5:48 PM

21:28 as Rx'd
sub'd good mornings for back xtns

M/29/6'4"/188

Comment #122 - Posted by: Damon at May 9, 2013 5:52 PM

sub run , indoor cycle 2000m
25:27

Comment #123 - Posted by: lucio1928,M/41/184cm/96kg at May 9, 2013 5:55 PM

As rx'd 21:55. New PR by 1:35. RIP Michael.

Comment #124 - Posted by: Kurt M/39/185 at May 9, 2013 6:05 PM

19:20 RXd

Comment #125 - Posted by: RReddick 18/6'2/180 at May 9, 2013 6:10 PM

24:51 Rx'd

M/36/5'11"/187

Comment #126 - Posted by: Dan at May 9, 2013 6:13 PM

26:20
Sore ankle, running hurt but I persevered.

Comment #127 - Posted by: Danny cast at May 9, 2013 6:14 PM

M 38/5'7"/131
AS RX'D 20:37

Comment #128 - Posted by: Dan at May 9, 2013 6:27 PM

Tabata Burpees (5)
followed by,
30 MU's for time - 6:19

Compare to:
121223_ 21:40 Hip ext
Jessica - 21:24 Hip ext

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 #129 - Posted by: B. Rhaly at May 9, 2013 6:33 PM

18:09 as rx'd

Comment #130 - Posted by: phill 37°21'41"N 118°23'43"W at May 9, 2013 6:38 PM

Did regional wod modified weight

21-15-9
255 pd deadlift
Box jump 24"

7:30

Comment #131 - Posted by: hollyhog at May 9, 2013 6:39 PM

As Rx 21:55

M/168#/6'/39 yrs

Comment #132 - Posted by: britishfireman1 at May 9, 2013 6:50 PM

As RX'd 30 minutes

Previous time was 32 minutes (subbing in GMs)

Comment #133 - Posted by: ScooteR at May 9, 2013 6:54 PM

32:10 substituted good mornings with a 45lb for the back extensions.

Comment #134 - Posted by: Paul at May 9, 2013 7:03 PM

25:35

F42/127/5'9"

Comment #135 - Posted by: Trina at May 9, 2013 7:12 PM

Side yard / neighborhood gym version:

3 rft of: 800m run w happy English Setter dog, 35# kbs Russian mostly left hand, 50 sit-ups

21:12

Thanks for your service, Michael.

Comment #136 - Posted by: matt h 51 180# 3.9.11 at May 9, 2013 7:21 PM

m/19/5'8"/155
26:32

*trying out "pose" running, went slower to keep form

Comment #137 - Posted by: Bryce at May 9, 2013 7:22 PM

20:20 oh those back extensions.

Comment #138 - Posted by: Nickels at May 9, 2013 7:23 PM

33:30
Almost died.

Comment #139 - Posted by: Rulon at May 9, 2013 7:41 PM

22:00 rxd

Comment #140 - Posted by: Jake Kiddoo at May 9, 2013 7:58 PM

19:48, supermans subbed.

Comment #141 - Posted by: Dan at May 9, 2013 8:28 PM

22:54, supermans subbed for back ext, straight leg situps.

Comment #142 - Posted by: J.Wood at May 9, 2013 8:56 PM

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

26:43 as Rx'd.

Warm-up was the Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats.

Loads posted at that workout.

Comment #143 - Posted by: G at May 9, 2013 9:15 PM

24:13 rx

Comment #144 - Posted by: Matt m/30/165/5'9 at May 9, 2013 9:28 PM

male, 40 yo, 151#, 68"

Time: 27:18

Comment #145 - Posted by: karl at May 9, 2013 11:43 PM

Modified for my CoCr & Polymer Knee
3 RFT:
Row substitution for Run
50 unanchored Sit-ups
15:49
M/55/6’/210
Être prêt

Comment #146 - Posted by: Pete In Sun City at May 9, 2013 11:46 PM

23:57

As rx'd

Comment #147 - Posted by: Brett (24/M/188cm/77kg) at May 10, 2013 12:28 AM

F/42/5'6"/140

un-anchored sit-ups

24:26

Comment #148 - Posted by: mom to five at May 10, 2013 12:55 AM

M/47/183lbs/6'0"

18:38 RX'd

Comment #149 - Posted by: DLW at May 10, 2013 1:29 AM

19:33 today. PR. Back ext. broken.
19:58 last time.

Comment #150 - Posted by: ART/M/44/5'5"/150 at May 10, 2013 2:37 AM

F/26/135/5'7" - 20:13

Comment #151 - Posted by: Meg at May 10, 2013 2:59 AM

M/24/85kg/178cm

subbed good mornings with 20kg barbell for back extensions
29:05

Comment #152 - Posted by: the dude at May 10, 2013 3:25 AM

M/29/189/6'2 - 21:00

Comment #153 - Posted by: Tristan at May 10, 2013 3:29 AM

M/35/175/5'9" - 21.59

Comment #154 - Posted by: JBS at May 10, 2013 3:45 AM

M58/185/5'9"

32:48

Comment #155 - Posted by: m weiss at May 10, 2013 5:48 AM

m/39/195/5'8"

25:04

Comment #156 - Posted by: James at May 10, 2013 6:48 AM


21:24

Need to get better at Back extension, and running...

Comment #157 - Posted by: Vinny - m/28/5'9''/190# at May 10, 2013 7:46 AM

20:23

M/46/200/5'11"

Comment #158 - Posted by: SB at May 10, 2013 9:08 AM

swiss ball for back extensions

32:00

Comment #159 - Posted by: Beaux at May 10, 2013 9:56 AM

26:00 flat
30 sec off pr
I must suck at running compared to a lot of you guys. I've done this wod three times in the past year and I don't know how I could ever get below 20 min.

Comment #160 - Posted by: hollyhog at May 10, 2013 9:56 AM

Scaled down a little to 75%
800m
50/50
600m
35/35
400m
25/25
22:06
After 1 hr bike ride and 30 min dog walk for warm up.

Comment #161 - Posted by: ScottMacArthur at May 10, 2013 12:14 PM

24:18 as rx'd

Comment #162 - Posted by: PW56 at May 10, 2013 12:15 PM


Subbed supermans for back xt's

16:50

Comment #163 - Posted by: Energizer Bunny at May 10, 2013 12:52 PM

m/43/164

21:43 as rx'd

Comment #164 - Posted by: Seth H. at May 10, 2013 2:25 PM

m/43/5'8"/180

Rx'd 25:54

last time was 28:51

Comment #165 - Posted by: Mike Andridge at May 10, 2013 2:58 PM

15:05

Comment #166 - Posted by: Agustin Depasquali at May 10, 2013 3:15 PM

30:45 rx

Comment #167 - Posted by: Marty/33/164/5'7" at May 10, 2013 3:19 PM

19:08

Comment #168 - Posted by: myles456 at May 10, 2013 5:02 PM

Time 23:48

Comment #169 - Posted by: Jeff Gebbie at May 10, 2013 6:44 PM

Rx'd: 28:47

Comment #170 - Posted by: Ricky at May 10, 2013 7:51 PM

18.39

Comment #171 - Posted by: Christopher at May 10, 2013 11:19 PM

22:35 @ 2 rounds

Comment #172 - Posted by: SF at May 11, 2013 11:00 AM

"Michael" subbed.
Run: 800m
GM: x50
SU: x50
3 rounds, 21:29 @home loop

Comment #173 - Posted by: Harpo m/45/5'7"/145 at May 11, 2013 12:11 PM

17:12

Subbed "super mans" for back extensions, as workout was done at a track and as such, no back extension apparatus was available.

Comment #174 - Posted by: Jeff at May 11, 2013 4:25 PM

M/36/160/5'9"
28:04

Three rounds:
700 meters
50 good mornin's w/ 45lb. Bar
50 sit-ups

Comment #175 - Posted by: Bob-O at May 11, 2013 8:44 PM

36.39 - had to sub rowing for running on 3rd circuit (busy gym)

Comment #176 - Posted by: Paul at May 12, 2013 2:58 AM

Did this one today. Just started crossfit so I am downscaling alot from what is put up.

Male/1,90m/113kg

Three rounds:
800m running
20 back extentions
25 "situps" (Actually crunches with extending legs and arms with holding 5kg)

25 mins aprox

Comment #177 - Posted by: Viking at May 12, 2013 6:30 AM

29mins as RXd

Comment #178 - Posted by: David at May 12, 2013 7:21 AM

F/46/5'6"/120.
20:48. Felt great!

Comment #179 - Posted by: Mary at May 12, 2013 12:13 PM

As rx'd: 25mins, and I was running fast!

The back ext and sit-ups must have been too slow

Comment #180 - Posted by: Saam at May 12, 2013 8:35 PM

24:04

Comment #181 - Posted by: miked at May 13, 2013 6:16 AM

27:39. we don't have a ghd so i scaled with supermans. right after was i informed that i could've used the tractor tires outside as a ghd. oh well, next time.

Comment #182 - Posted by: Charlie Walton at May 13, 2013 7:05 AM

22:58 as Rx'd.

Comment #183 - Posted by: Michael m/50/5'9"/175/MI Survivor at May 13, 2013 10:31 AM

28:34

Comment #184 - Posted by: Hooper at May 13, 2013 12:42 PM

23:00
Rxd

Comment #185 - Posted by: Matthew m/33/6'2"/175 at May 13, 2013 8:28 PM

PR. 16:09; treadmill.
Round 1: 11 MPH; cramps in low back on BEs.
Round 2: 11 MPH for 400m, 10 MPH for 400m; cramps.
Round 3: 11 MPH; cramps in low back.

STRETCH out low back.

Comment #186 - Posted by: Xman at May 14, 2013 2:25 AM

M 42/192/6'0"
24.09.
Subbed 800m row for run, broken foot. 50 push ups for back extensions.

Comment #187 - Posted by: Mike at May 14, 2013 1:11 PM

M/53/153/1-1-06

Done 5/13/13

23:17 @Comet (abmat SU/GHD Back Ext)

0:49 PR

Comment #188 - Posted by: bingo at May 14, 2013 1:49 PM

24.02 with supermans

Comment #189 - Posted by: wescampo at May 14, 2013 3:38 PM

M/41/5'11"/206

Subbed good mornings #20kg bar for back extensions.
Abmat, non-anchored situps.

31:00

Compare to 121223: 34:33

Comment #190 - Posted by: Jose-Luis Morales at May 15, 2013 10:57 AM

Did about 25 min, no timer. THen did the 21-15-9 with dips added:
HSPU, Pull-ups,dips: 21-15-9
in about 17 min.
feels good!

Comment #191 - Posted by: JP,M.A. M/50/69.5"/190 lbs at May 15, 2013 12:56 PM

24:42 at home back ext on ball

Comment #192 - Posted by: Bells at May 16, 2013 7:29 PM

M/35/6'3"/200
19:24 Rx'd
Prev:
Subbed 65# Good Mornings - No GHD available
19:03
Prev: Same subs 18:03

Comment #193 - Posted by: Ben S at May 16, 2013 7:51 PM

18' ish I think. Situps on abmat, GHD back ext.
500m row sub. CFC Spang.
12/31/12:
Only did 3 rds situps/bx on roman chair. Low back still recovering, can barely walk. Koln Hilton.
4/7/11:
Performed as warm up, on swiss ball, not timed.
Then did AMRAP-5: 17 rounds/135lb squat clean, jerk
Previous times:
25:30 as rx'd
sit-ups/back ext on bench/squat rack for feet (.5 GHD)
16:32 last time on swiss ball
PM, garage
October 26, 2009

Comment #194 - Posted by: ajax at May 17, 2013 2:22 AM

M/32/69"/165

19:23

Comment #195 - Posted by: Ryan S at May 17, 2013 5:00 AM

M/30/5'5"/180

26:17

3 Rounds

800 meter run
50 Good Mornings with 45# Barbell
50 Sit-ups

Comment #196 - Posted by: Jon at May 17, 2013 1:57 PM

m/39/5'9/179
Run 400m. Squats. Samson Stretches. Dynamic stretching.
21:28
Not bad overall. Better job pushing on runs once I recovered. Back ext pretty broken but tried to shorten breaks to 5 breaths at most. Situps not bad. Had lots of sweet potatoes for dinners this week. Wonder if that helped w/performance.
12/23/12:23:09
Very disapp. Didn't do well on any part.
6/6/12: 21:33
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 #197 - Posted by: jrm at May 17, 2013 6:21 PM

21:03

Comment #198 - Posted by: MikeyPaul at May 17, 2013 6:32 PM

Sub good mornings for hypers
23:15 m/29/165/5'9
Cambridge wi

Comment #199 - Posted by: M clems at May 21, 2013 10:38 AM

31:56

Runs on treadmill. First time doing this with regular sit-ups (last times were on the GHD).

Comment #200 - Posted by: clark at May 21, 2013 12:36 PM

Second Crossfit work out as Rx'd 31:14 feeling knackered but good.

Comment #201 - Posted by: Tim Harrison at May 24, 2013 7:53 AM

RIP

Warm up:
stretching
leg swings
a few sit-ups
a few back-extensions

Then,
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

23:46

Warm down:
800m jog and climbed a coconut tree to harvest a recovery drink

Comment #202 - Posted by: vic* at May 26, 2013 6:14 PM

30:08 as rx'd

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

Comment #203 - Posted by: Ronnieboy M/50/5'9"/185 at May 27, 2013 5:57 PM

M/33/5'7"/168
19:58

Comment #204 - Posted by: Mark S. at May 29, 2013 4:34 AM

as rxd @ CF Change

23:03

Comment #205 - Posted by: Ferb 185# at May 30, 2013 5:30 PM

June 2012 40:00
January 2013 40:48

runs on treadmill

39:11

m/42/5'8/240

Comment #206 - Posted by: phat boi at June 5, 2013 1:39 PM

M/24/5'11"/166lbs

Did GHD Sit-ups and scaled to 2 rounds.

23:34

Comment #207 - Posted by: Antonio at June 8, 2013 9:59 AM

25:00

Comment #208 - Posted by: Eric B at June 25, 2013 10:12 AM

18:32
19:42

Comment #209 - Posted by: jbark60 at August 28, 2013 8:33 PM

25:58 28.01.14 1km row, 2Rs superman + 1R back ext.

21:20 10.09.12 AV comp as rx'd
19:54 22.02.12 EV track - sub superman
20:13 23.12.11 track - sub superman
23:45 18.04.11 t/m
26:40 09.10.10 t/m

Comment #210 - Posted by: zenoperegrinus at January 29, 2014 8:17 AM

CFWUx1
26:47 (+:01)

Comment #211 - Posted by: Doug at February 12, 2014 12:33 PM
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