Michael

crossfit WOD 110405

"Michael"

3 rounds for time of:
Run 800 meters (1/2 mile)
50 back extensions (subbed supermans)
50 sit-ups

SS 21:12
JL 21:30

Not a bad time, but one and a half minutes slower than my previous attempt. At least I did the supermans and sit-ups in the proper order this time. The run felt great on the first round, but I was dragging serious ass on the last one. The supermans were generally broken something like 30-20 or 40-10 and the sit-ups were broken 30-20 on the first two sets and 20-15-15 on the last set. Running after doing a whole bunch of sit-ups isn't super fun. However, doing those supermans after running was actually kind of awesome. Since I'm laying on my stomach, every time I go up it forces the air out of my lungs and when I come back down I inhale. It seemed like the oxygen recovery I got was far better than it would have been were I simply standing around.

Warm-up:
0.5 mi run

"Michael"

Three rounds for time of:
800 m run (treadmill, incline=1.5)
50 back extensions
50 situps (unanchored)

BL: 26:41

Michael

crossfit WOD 080613

"Michael"

Three rounds for time of:

Run 800 meters (3 laps, Coles track)

50 back extensions (subbed Supermans)

50 sit-ups

SS 19:46

This was a nice jaunt.  I messed up the order of the sit-ups and supermans though.  I'm not sure if that would make that harder or easier.  Sit-up sets broken as (50, 50, 20-30), Superman sets broken as (30-20, 37-13, 50).  I haven't found any good description of form for the superman.  I've been laying on my stomach, stretching my arms out in front of me and clasping my hands.  I raise my hands and feet (with straight legs) off the ground simultaneously to a height of about 6-12" (hard to say from my vantage point.  I pretty much have no idea how far my legs are going, but it's about as far as my ROM allows).  That being said, doing these supermans (-men?) can be kind of easy, so I'm concerned I'm not doing them properly.  

Anyway, a nice improvement over my previous time, but I subbed a row and used actual back extensions that time, so the comparison is somewhat meaningless.  Now if I could just get a back extension machine on the roof...

Warm-up:
0.5 mi run

"Michael"

Three rounds for time of:
800 m run (treadmill, incline=1.5)
50 back extensions
50 situps (unanchored)

BL: 27:23

5x3 weighted pullups (50# DB)
3x10 dips (BW)

Runs improving (<8 min/mi). Felt very tired at the end of it all.

Warm-up:
back squat (up to 155)
4x2 back squat (185,195,200,205)

Crossfit WOD 031308
"Michael"

Three rounds for time of:
800 m run (treadmill, incline=1.5)
50 back extensions
50 situps (unanchored)

BL: 28:55 ([3:59,2:10,2:55], [4:31,1:39,3:34], [4:28,2:27,3:12])

Wasn't that long ago that this came up in the queue. Runs were pretty much at the same pace (~8 min/mi), the extra 30 seconds in the 2nd and 3rd rounds include the time getting from treadmill to the back extension device.

Look Ma, no hands!

Warm-up:
0.75 mi run

"Michael"

Three rounds for time of:
800 m run (treadmill, incline=1.5)
50 back extensions
50 situps

BL 31:35

This workout was perfectly in line with my desire to let the elbows heal. Wasted some time getting from the treadmill to where I could do back extensions, but that let me catch my breath. Situps were unanchored, which was pretty tough for me (reduced to doubles by the end).

Michael Again

WOD 080109

"Michael"

Three rounds for time of:
Run 800 meters (sub 1000m row)
50 Back Extensions
50 Sit-ups

SS 24:10

Hrm. I just realized I did the sit-ups and back extensions in reverse order. Ah well. Overall this one wasn't too bad until the last round. I think the row is probably harder than the run as it tends to engage your entire body. It makes it very easy to pace though and I ended up rowing ~1:55 on each round. The sit-ups and back extensions both took about 2 minutes each round, with the sit-ups unbroken (though hurting at the end) and the back extensions broken (30-10-10, 35-10-5, 25-15-10) with about 2-3 seconds rest at each break to let the back loosen up. I enjoyed Michael more than I did last time I did it, but I still come away feeling like it wasn't that exhaustive of a workout. I think next time I do this I'm going to have to quit pacing and really push the limit.

Meet Michael

Well, I kind of messed this one up. I did 5 rounds instead of three.

WOD 071025

"Michael" version 2

5 rounds of
800m run (subbed 1.5 mile stationary bike)
50 sit-ups
50 back extensions (subbed supermans)

SS: ~35 minutes (no watch)

Well, this was fun. On the last three rounds my heart rate went between 190-194 according to the bike, so that's pretty cool. This workout was really a grinder it seemed, but that's probably because I did an extra two rounds. Oh well, whatever.