Be Like Mike

Tuesday 070522
Three rounds for time of:
Run 800 meters (or 50 double unders, or 500 singles of the jump rope)
50 Back Extensions
50 Sit-ups
Post time to comments.

Tony Budding, media guy of CFHQ demoing the good morning during his visit to CFNYC last week.
In this morning’s class, KW had us subbing good mornings for the back extensions, at 45 pounds for the men and 20ish pounds for the women.


  • My time was 30:11, doing the 800m run, so apparently I was dragging ass. My legs were killing me when I’d try to go fast–guess I can blame yesterday’s 200 squats for that. Did the 22-pound bar for the good mornings, which I liked a lot. Next time I want to try the 45-pound bar.

  • Ewen

    Anybody have a clue how long we were taking to do the 50 SUs + 50 GMs? 2 minutes per round? 3 minutes?
    I’d like to know just how bad those not-quite-800m sucked.

  • michelle

    hey what is a good morning?

  • sarena

    Subbed run w/ 25 burpees
    used 32#bar for good mornings.
    Prob got away easier w/ burpees and next time I need to inc the weight for the good mornings!

  • Michelle, you might want to click on the hyperlink in the post (on the phrase “good morning”) that I so thoughtfully provided… 🙂

  • michelle

    Allison- thank you for being so thoughtful! 🙂

  • michelle

    thx allison-i think some cupcakes for u are in order bc u r so thoughtful! 🙂

  • Adam

    I didn’t want to do more double unders today, my calves are still sore from doing them on Monday, so I went to my school’s gym and did the workout there.
    405 for 5 triples
    Three rounds for time of:
    Run 800 meters
    50 Back Extensions
    50 Sit-ups
    As Rx’d 19:56
    Despite being extremely tired from exams and moving I managed to get a decent time. I think it had a lot to do with the amount of caffeine that was coursing through my veins.

  • I worked on my clean and jerk today. I hit a PR at 200lbs. I’m totally psyched! I weighed in at 197 today.

  • dan c

    Run 800m
    50 sit ups
    50 good mornings
    ~ 22:28 (Forgot my exact time on the way home, like an idiot)
    Double-unders were feeling good during the warm-up, so decided to do the run instead to push myself. The stairs and traffic were a pain and I’ll have to work on my flexibility for the next round of good mornings.
    Ran a 10k after, but legs were a bit tight and couldn’t push myself.

  • Kevin

    Michael” subbed double unders and good mornings with the 45# barbell
    Time 14:34
    I have to try “Michael” with the run next time. I feel like I’m not exerting the same effort as everyone else by doing double unders.I also want to see if there is any carryover with the jumping rope.
    Don’t we sub 50 double unders for the 400m runs? Should’nt it be 100 double unders per round for 800m? Maybe I’m shooting myself in the foot.
    My lower back is so sore from good mornings, I could barely tie my shoes today. For me the good mornings took the longest because if you rush those especially for high reps, its easy to get injured.
    Great job everyone.
    Good time Adam!

  • A2

    1st round – ran, situps, 20lbs bar GMs
    Actually asked to do burpees in place of jumping rope 500x. Banged out 25 each time.
    I have not felt so sick and exhaused from a workout since I started doing Xfit. MICHAEL kicked my ass! I’m so proud of myself for trying the run.

  • Congrats to both Tyler and Allison2. Anyone who’s willing to do burpees as a sub must REALLY not want to run or jump rope.

  • Moon

    30:35 (?)
    50 DU’s
    50 Sit-ups
    50 Back Extensions
    Big ups to Court for representing us well amongst the SEAL group!

  • Hari

    22:25 as RX’d

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