Sunday with Michael

Our Rowing Workshop on November 14th is SOLD OUT!
We have new, earlier evening class times for our FREE BEGINNERS’ CLASSES. Click here for the schedule and to sign up!
In Brooklyn

#14 Mon/Wed @ 8pm, starts October 26 (3 slots left)
#15 Mon/Wed @ 8pm, starts November 16

In Manhattan
#85 is SOLD OUT!
#86 Tue/Thur @ 6am, starts November 3 (4 slots left) (new dates for this workshop)
#87 Tue/Thur @ 8pm, starts November 5 (5 slots left) (new days of week, dates, and meeting time for this workshop!)

Sunday 091025
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.
Compare to 090522.

The goal is to keep the goal the goal

Agression, technique, and strength: use them as tools, don’t be a tool
Being comfortable with being uncomfortable
Step 1 is admitting you have a problem
Coach Court keeps everyone’s push-ups honest:


  • Scaling options for this workout from the CrossFit BrandX forums:
    Big Dawgs:
    As Rx’d
    Try this with GHD sit ups for extra fun
    Three rounds for time of:
    Run 800 meters
    35 Back Extensions
    35 Sit-ups
    Three rounds for time of:
    Run 600 meters
    15 Back Extensions
    25 Sit-ups
    Three rounds for time of:
    Run 400 meters
    10 Back Extensions
    20 Sit-ups

  • Mike K

    24:14 rx’d w/ GHD situps – PR by 5:41
    Glad tomorrow is a rest day.

  • Kirk

    Greetings from my home-away-from-home – Turin, Italy. Here for my usual fall rumble with the Italian Mountain Brigade before they deploy to Afghanistan. Fun, fun, fun…
    I’ve been reading Born to Run and was, of course, inspired to run today. So, decided to try something crazy – run along the river and just focus on trying to relax and get my CFE form right. Not worrying about speed or time or distance. Just about going. Oddly enough, it felt great (last time I ran this far was June 15th). Decided to turn around when I hit the 2.5km marker, didn’t look at my watch but just kept running back. Amazingly, I had a PR when I hit the starting line:
    Last time (June 15) was a previous PR of 20:37.
    I was enjoying the run so much I kept going and ran another 2km…and I felt great when I finished. I still feel great! Crazy.
    I love CFE

  • Mike Mishik

    21:26 abmat sit ups

  • Reagan

    As Rx’d
    Black Box (224,224)

  • Lt Gabe

    Ran in a charity 5k today. Still hammered when I crossed the finish line.
    22:30 embarrassment.

  • kj

    It was too beautiful out to not run this morning. Did my first long run in a month.
    Park loop in roughly 50 minutes. But it felt fantastic!
    Michael with GHD next time I make it in on a rest day.

  • Hari

    21:49 Sub 800 Meter Rows
    (68,54), (55, 42), (61, 48), (18, 9)

  • Avery

    I did a version of the Football WOD after classes today in Brooklyn with wrist subs.
    6 rounds for time:
    2 deadlifts (155#)
    4 back squats (105#)
    6 broad jumps (3 squares each)
    6 GHD sit ups
    9:02 minutes
    Thanks Kevin for timing!

  • Martin

    Subbed 45# Good Mornings
    Did 1 round V-sit ups, then abmat sit ups

  • Rickke

    @ BBB 17:58 rx’d
    cash out – max handstand hold 1:36
    Thanks Avery!

  • Tony

    3 rounds: 800m, 15 back extension and 15 sit-ups.

  • Jeff

    @ Manhattan
    w/ GH sit ups

  • Lucio

    31:42 sub 1000m row & Ghd for both situps and back extensions