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

Post time to comments.


  1. jessica · March 31, 2009

    one of my favorites!

  2. BS · March 31, 2009

    dang, I just mentioned this wod yesterday

  3. JoeyG · March 31, 2009

    Thomi, can we get Paleo Kits?

  4. RobW · March 31, 2009

    Oh, so it’s your fault Brian.

  5. Andrew · March 31, 2009

    Me too Jessica!

    Joey- I hear they sell them to boys too: http://www.paleokits.org/

  6. JoeyG · March 31, 2009

    I can buy them, but Thomi can get them wholesale.

  7. Stef · March 31, 2009

    Is there a modification for back extensions? I’m not able to make it in today and want to do this from home.

    Count Scott and I in on the paleokits if Thomi can get them wholesale.

  8. JASON · March 31, 2009

    milk is for babies, when you grow up you have to drink Beer! hahahahaha god that movie is funny

  9. Matt · March 31, 2009

    Just as a reminder… This is a “Hero” WOD… Because there is a WOD named “Michael” someone had to lose their life fighting for this country.
    RIP Sir

    As Rx’d 22:20, then hit 30 MU for time 5:59 rx’d by over 1:30

  10. Adam · March 31, 2009

    Michael? Really? One of my favorites and I’m still effing sick.

  11. Rita · March 31, 2009

    definitely something to look forward 2, after all day of meetings – me likey this WOD πŸ™‚

  12. Amber · March 31, 2009

    aaaaand I’m sick. Thanks Adam, I think your germs made their way over here from OV. Hope to see you guys tomorrow. Ugh.

  13. Adam · March 31, 2009

    I’m in for some paleo kit action too. Sorry Ambular, this thing hit me on Sunday and I don’t know if I saw you at all this weekend for any sort of “germ transfer.” Ew.

  14. Andrew · March 31, 2009

    Unless I’m mistaken Michael was “from” Little Creek. (Team 10)

    Yeah, I’m not a military guy so I don’t know my terminology. I’m sure I’m missing an acronym.

  15. JoeyG · March 31, 2009

    24:03-GHD plank sit-ups-PR

  16. Amanda · March 31, 2009

    1. Still on Adam’s boat.
    2. I hate that I’m missing Michael.
    3. The only thing I hate more that missing Michael is Urgent Care. They suck.
    4. I’m in for PaleoKits too!!

  17. AND · March 31, 2009

    YaY! Running!

    I stayed home all last week, (so unfun) so I know none of this sickness is from me =)

    What movie Jason?

  18. Amber · March 31, 2009

    Adam it had nothing to do with you, just jokin. I felt like I was coming down with something starting Friday morning. Spending my weekend in a smoke filled bar at that fest didn’t help things. I have been pounding water and vitamin C but it didn’t hold it at bay.

  19. YogiWeezy/Lisa · March 31, 2009

    Dang, Cindy! You smoked that run!

  20. JASON · March 31, 2009

    pumpin iron!!

  21. Jill · March 31, 2009

    Adam/Amanda I wish you the best of luck getting well. It isn’t from me…my sickness came with a fever and really sore throat. However, now I have the snot filled nose…commonly known as a head cold. I am gone the rest of the week, so I am going to attempt to do this one today, I cannot wait. Consider this a request for all the 1730 folks, if you see me laying on the ground gasping for air please at least drag me back to the gym!

  22. nicholas · March 31, 2009

    I will try to learn from yesterday’s experience and stay home today rather than risk prolonging my cold for a half-assed workout. Hopefully I will be able to do a real workout tomorrow.

  23. Amanda · March 31, 2009

    5. It’s my One Year Anniversary of being in the CrossFit cult!! A year ago I would have never thought I would be doing the things I am doing now… pull-ups, rings dips, MUSCLE-UPS, olympics lifts, double-unders, and the list goes on (hopefully conquer HSPUs tomorrow)! … While I’ve only been a part of CFVB for half of that, I just want to say thanks to everyone for so quickly welcoming me into the family. The intensity & motivation that everyone brings is unmatchable. It is awesome to be a part of this community that is so supportive of & an encouragement to one another! … Ok I’m done, apparently being sick is making me mushy πŸ˜‰ See y’all tomorrow.

  24. BS · March 31, 2009

    Nicholas, rest & live to fight another day.
    Amanda, that’s so awesome! Most people get a year’s membership to a gym, show up for 6 weeks, and never step thru the door again. You’re awesome.

  25. RobW · March 31, 2009

    20.05 rx’d PR.

  26. jessica · March 31, 2009

    court you know i only push ya cause your awesome!! you gotta get to the 5:30 class.

    18:01 rx’d. PR by around 4.5 minutes.

  27. Andrew · March 31, 2009

    22:29 rxd PR by 2;07.

    I heard Jessica reminding herself to do better than 21 minutes before the WOD. Yeah. I think she made that. Good job, Jess.

  28. Court · March 31, 2009

    20:53 as rxd..i know jess!! damn girl..i still say you had a turbo jet on your back!! hell of a job πŸ™‚ one day i will make it to the 5:30..maybe tomorrow!!

  29. AND · March 31, 2009

    24:25… not happy, really not happy. only a 12s PR… Im going to pretend being sick for 6 days last week still has me weakish… =( dang!

  30. AND · March 31, 2009

    PS: thats great, Amanda! I hope I can conquer DU and ring dips by the time my year ann. gets here…

  31. Thomi CFVB · March 31, 2009

    HIIIII >>> I did not work out today !!! I feel sick πŸ™ booo but anyways I have to say something so here are my fav things I heard tonight.
    1. Beer
    3. we do burpees in Thomi’s house
    ok that is all πŸ™‚ see you tomorrow πŸ™‚

  32. Jill · March 31, 2009

    33:51, slower by about a min which sux. BTW getting a steady flow of snot started during your run and then doing back extensions…not a cool combo.

    Thanks for the cheering 7pm crew.

  33. Tommy · March 31, 2009

    17.31 as rx’d

  34. Tommy · March 31, 2009

    Congrats Amanda!
    Holy Sh!t Jess, you smoked it today!

  35. Rita · March 31, 2009

    19:48 as Rx’d
    Pros:PR since it’s my first.
    Cons: bloody tail bone, or whatever it’s called.

    Amanda, congrats on the 1 year anniversary – you’re impressive girl!

  36. Adam · March 31, 2009

    I miss being around greatness. This whole viral infection thing is for the birds. We’re going hi-test nyquil tonight kids to see if we can sleep this puppy off once and for all. Hello vivid dreams of frogs and alternative family structures.

  37. Tom F'n Sauer · March 31, 2009

    18:14 rx’d, PR.

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