“Michael”

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

Post time to comments.

Compare to November 03, 2008.

Please hold off on posting comments and questions and until GD has had a chance to post scaling. 

Big Dawgs:
As Rx’d
Try this with GHD sit ups for extra fun

Pack:

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

Puppies:

Three rounds for time of:
Run 600 meters
15 Back Extensions
25 Sit-ups

Buttercups:

Three rounds for time of:
Run 400 meters
10 Back Extensions
20 Sit-ups

This is gonna be a boat load of fun

if we don’t have a GHD, can i sub good mornings with a 45# bar?  and the wife?  maybe 30#?  maybe less?

have been down south for a week for xmas, so here is what i have been getting up to:

20.12.08 Filthy 35 (did this at home so adapted/modified some stuff):
35 box jumps
35 jumping pull ups
35 steps walking lunges
35 sit ups
35 db thrusters (2 * 10kg db)
35 supermans
35 push ups
35 burpees
35 single unders

time: 16:20, beat previous, but not apples for apples, though i will say that the push ups followed by burpees was a struggle

21.12.08 - drive down south, no training, felt pretty crook (note only took kbell, so exercises adapted)

22.12.08 - run 4 * 800m for time, wasnt too sure on distance, so i just ran for 3:40 to 3:50 4 times, with 3 minutes rest between each run

23.12.08 Helen 3rft 400m, 21 kbell swings, 12 pull ups Time 12:50 (equal to previous time)

24.12.08 - beers at coweramup brewery for time (wife drove home!)

25.12.08 - 5rft 10 * 1 pood kb walking lunges, 15 * 1 pood kbell swings, time 5:12 (PR, previous 5:36)

26.12.08 - no crossfit, but i went kayaking for 1 hour and then 90 minutes of mountain biking

27.12.08 - Chipper (pack): 20 HSPU, 25 pull ups, 30 1 pood kb swings, 35 sit ups, 40 burpees (time: 10:25 PR, previous 11:05)

back for a more regular following again, so shall hopefully WODs more formally again

cheers

“Angie”
For time:
50 pullups
50 pushups
50 situps
50 squats

10:47

“Michael”
Pack:
Three rounds for time of:
Run 800 meters (treadmill, 4.16 @ tempo 5.20 for km)
35 Back Extensions
35 Sit-ups (unanchored)

Time: 21.44.
Felt much stronger than ever before with this WOD.

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

8rds

2/3 of a round more than last time. slight improvement.

how can i sub the back extensions, if i dont have the possibilty to do them right now? (all gyms are closed)

good day to you all,

its been a while since doing crossfit, feeling the regret in every cell of my body. i’m still awaiting the birth of my firstborn, the due date was 24 december but she is still comfy inside i quess, i dont know these things maybe its too cold outside….

i did cindy on christmass eve (not an holiday in the netherlands) in 20 mins amrap 5 pullups (regular deadhang), 10 pushups and 15 squats finished with 20 rounds 5 pullups, 10 pushups and 4 squats, that would be a major pr, so i am happy. furthermore i am doing a lot of running with the help of the crossfit endurance site and some house renovations which sucks monkeyballs off course….

anywayz to all a great last couple of days in 2008 and great times in 2009

cheers.

marvin

“Michael”

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

Time = 29:34:29

122808—MIchael puppy

3 rounds for time:
600m run (6.0 on treadmill)
15 backextensions
25 incline situps

time = 19:35.08

Peace,
Erik

“Michael”

As prescribed…

21:03.

It’s not the run that gets me.  Sit ups are easy…  It’s the damn back extensions.  Back extensions always kill me.  Hamstrings knotting up…etc.  If I could get more efficient at back extensions my time on this would drop significantly…

Michael

As Rx’d

17:45

Buttercups:
Complete as many rounds as possible 12 minutes of:
16kg Thruster, 5 reps
16kg Hang Powercleans, 7 reps
16kg Sumo Deadlift High-pull, 10 reps

5 rounds in 11:38.

Started with the CF warm up. Finished up with 800m jog, split jerk practice and 10 standard burpees.

Buttercups:

Three rounds for time of:
Run 400 meters
10 Back Extensions (supermans)
20 Sit-ups

1 round 8 minutes flat…..“its so hard now”