"Michael"...

Today I did "Michael" which is in honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

3 rounds for time:

Run 800 meters

50 Back Extensions

50 Sit-ups

26:24 Rx

Mental Victory - last round of 50 sit-ups unbroken!

Bench Press 5-3-1 & "Michael"...

Strength: Bench Press Press 5, 3, 1: 205-215-225


Then I did "Michael" which is in honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

3 rounds for time:

Run 800 meters
50 Back Extensions
50 Sit-ups

20:44 Rx  - (2:49 PR)

"Michael"...

Today I did "Michael" which is in honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

3 rounds for time:

Run 800 meters

50 Back Extensions

50 Sit-ups

23:33 Rx

First running WOD @ Crossfit Synergistics

"Michael"...

I need to rest my right arm for a few days to help the tendinitis in my elbow. So I decided to so some running and other exercises that avoid upper body work. I am not planning on training at all tomorrow.

Today I did "Michael" which is in honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

Run 800 meters
50 Back Extensions
50 Sit-ups
3 rounds for time: 20:29 - PR 

The first time I did this workout it took me 21:50

"Michael"

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

 Run 800 meters
50 Back Extensions
50 Sit-ups
3 rounds for time: 21:50

I finished with:

One-handed Mills - 15lb clubbell - 50 reps
One-handed Shield Cast - 15lb club - 100 reps
Torch Press - 15lb clubbell - 50 reps