Crossfit: Michael

"Michael"

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

Post time to comments.

My Michaels are always different and they're always on a day when I'm not at the gym so I always need to sub back extensions. Today I just did a sort of standing back extension with a 12-lb medicine ball. The track I use is 413m long so my 800m is really 826. The first 413m I ran was 1:33 and the first 826m was 3:22. I think maybe this weekend, I may try to run a sub 3:00 800m somewhere that's flat and measured and not a treadmill. I think I can do that. I could probably go to the highschool track one morning.

Round 1: 7:04
Round 2: 7:59
Round 3: 8:17

Total Time: 23:20

Crossfit: Michael

"Michael"

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

Last time I did Michael, I subbed supermans for back extensions. Total workout time was 24:13. Today was cold and rainy and I didn't feel like running 800m outside so I decided to sub Burpees for the 800m run. Since my best 800m so far was 3:20, and since I can do about 50 burpees in about 5 minutes, I figured about 35 Burpees per round would be a fair substitute. I also subbed "Good Mornings" for Back Extensions. I used a 1-pood kettlebell held behind my head for the good mornings.

Round 1: 7:40
Round 2: 9:18
Round 3: 9:59

Total Time: 26:58

Crossfit: Michael

"Michael"

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

Since it was so nice today, I rode my bike to the park (about 8 miles round trip) and did this workout there. I was kind of bummed because I couldn't figure out a way to do back extensions at the park. The picnic tables were occupied, the parallel bars hurt, and the bleachers didn't line up right, so I just subbed supermans. Personally, I think the 50 supermans were harder on me than back extensions, because I rarely do supermans, and at any rate it certainly didn't effect my time. The track I ran around isn't regulation and is about 420 meters around, so I actually ran about 840 meters.

Round 1: 7:52
Round 2: 8:12
Round 3: 8:08

Total Time: 24:13