“Michael” is part of the original batch of CrossFit Hero WODs. What’s a Hero WOD? It’s a workout dedicated to a fallen soldier, LEO or fire fighter. The general thinking is these WODs will be very hard, and no matter what you shouldn’t quit as you’re honoring the memory of this person who doesn’t have the opportunity to complete the WOD.

There are several ways to do Michael. The RX+ version is generally considered to be be done on a GHD for both sit ups & back extensions. RX is butterfly or anchored sit ups (no half crunch dumbbell touches because it’s a Hero WOD and we never short ROM on these) and hip extensions.

What can I sub for back (hip) extensions?
Good mornings (with or without weight) or supermans.

Runs should be fast.

2009 has already started right

Wednesday 12/31/08

Fight Gone Band

From CF HQ:

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score.

(c2 rower replaced with squatting band row with band attached to lower wall hook)


So, for the last 13 years I have been traveling, playing music until ungodly hours of the night and generally wasting time on New Years Eve. This time I sat home, ate lobster tail, went to bed at eleven and woke up and did a 5k in the morning. It was the New Years gift I could have given myself. Instead of being tired for three days after, I had energy all day.
Later on in the day Pete (who also did the 5k…his first road race!) and I met at the Garage for…

Thursday 1/01/09


For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed.

We all did our reps ‘Cindy’ style, 5-10-15 x20 sets.


Friday 1/02/09

Clean N Jerk 135 lbs.
Ladder style (one rep minute one, two reps second minute, etc.)
Round one (full squat clean)
Dan-5 plus four reps
Pete-6 plus four reps

Round two (all cleans acceptable)
Dan-7 plus 6
Pete-7 plus 5

Good three day cycle!!!


Well, it was worth every penny. We are both now Level One Crossfit Certified. There we are in the upper right of the top pic. Notice the lack of shirts in the bottom vs. the top. I’m pretty sure that’s a chain reaction that either happens or doesn’t. Gladly, it didn’t in ours. No video or pictures, we decided to just experience and learn instead of document. I had my worst/best ever “Fran”. Worst for time, best for execution of movement. Pete hit a great Fran and slaughtered me by more than a minute. I got four muscle ups for the first time, that felt great. Pete and I hung with the bigger dogs on the WOD Sunday…
7 20 lb med ball cleans, 7 push ups, 10 minutes, As many rounds as possible.
Pete hit 14 plus three cleans, I hit 15 plus 5 cleans. Endurance is good, strength needs work.
I learned a great deal about form, function and their application for fitness. Overall, just a great weekend that I’m still digesting.

Run 800 meters
50 back extensions
50 sit ups
3 rounds
The back extensions, done correctly, are a new excruciating experience that severely weakens the run.