9.21.10 - "Michael"

My thighs/quads are burning today and it feels good:)haha.

Warm-Up:
5 min. walk
2 min. row
10 air squats
100 single unders


WOD - "Michael" (Buttercup scaling)
Three rounds for time of:
Run 400 meters (0.25 mile)
10 Back Extensions (subbed supermans)
20 Sit-ups (subbed one leg lifts, not cleared to do ab work until 8 weeks)

Time: 12:09
Round 1 - 4:11
Round 2 - 4:00
Round 3 - 3:58

"Michael"... maybe

I'm not sure if I'm going to do this WOD tonight, it depends on two things, work (i.e. having enough time to complete this after work and before our friends get into town) & my back (which is still SUPER sore and the BE's yesterday didn't help).

If I do this, I'll sub supermans for BE's, just to give my back a break. What's the deal with all the back work lately? This series has been heavy one. The last time I did this was last September and got around 25 minutes. Gotta blow that away this time:).

Warm-Up:
5 min. jump rope
10 jumping pull-ups
10 push-ups
20 ball sit-ups
10 HSPU progressions (shins on bench)
24 burpees

"Michael" (Pack):
Three rounds for time of:
Run 800 meters (~0.5mile)
35 Back Extensions (sub - supermans)
35 Sit-ups

Time: 20:20:21
--Round 1: 6:31 (@7.0mph on treadmill)
--Round 2: 6:55 (@6.5mph)
--Round 3: 6:54 (@6.0mph)

Felt really gassed on the running and my skipping lunch today probably accounted for some of the lightheaded-ness I felt. Basically just glad I finished and beat my previous time.

I plan to take the weekend off as rest. It all depends on how much I drink tomorrow and how late our guests stay on Sunday, though. Might hit up something light on Sunday. And I definitely want to try to get the burpees in every day. Otherwise it'll be like 75+ I'll owe on Monday... NOT a great way to start the work week:).

Happy weekend all!!

"Michael" Times

This WOD actually felt good, even though I'm really tired after completing it. I was so tight from "The Chief" that the running loosened me up some. However, I'm quickly realizing that I'm an incredibly SLOW runner. Gotta work on that. Below are times:

"Michael"
Three rounds for time of (pack scale):
Run 800 meters (approx. 0.5 mile)
35 back extensions (subbed supermans)
35 situps

Round 1 - 8:46
Round 2 - 8:16
Round 3 - 7:59

Total time - 25:01 (if my addition is correct - I hate adding time, it always throws me).