If Michael was a bodybuilder, and a wuss

And couldn't count.

4RNFT
200m "run"
10 x 40 kg pendelay rows (thanks Darryl)
15 abmat sit-ups

Tried really hard to keep my chin in, shoulders back and back flat on the rows. I suspect I failed on all counts.
Frigging sit-ups were a mission! Not hard to sit-up (well it was after a while), darned near impossible to touch my shoulders to the ground over the abmat and keep my butt on the ground. Trying to avoid monkey-butt and discovered my back was still tight even after stretching before I started. The hunch-back of Papakura, that's me.

Michael 0.6

3RFT
Run 600m
30 x 20kg good mornings
30 sit-ups

20:44

Which goes to show that my brain doesn't work too well even before I start training, as 0.6 of 800m is not 600m.

Miek

Half Michael with the last bits round the wrong way

3RFT
200m run
25 situps
25 x 20kg Good-mornings

12:48

Not exciting, as I expected.
The video camera is working again (a known fault with that model that slapping it on all sides fixes, go figure) and the good mornings were good. Back flat (enough) and ROM about what I expect. Hamstrings must lengthen, my goodness they're tight!

My squats in the warm-up weren't brilliant though. Fine in all respects except depth. I was high! I haven't squatted high in decades!

Michael

At CFNZ
3RFT
600m run
35 x 20kg Good-mornings
35 situps

18:04

Scaled it deliberately and kept a good pace going throughout. If I hadn't the sit-ups would have degenerated to a slog quite quickly and dropped the intensity. The time is almost exactly where I wanted to be on this, 15-20 minutes. Perfect for this stage of things.

I was quite happy with my running. I stayed off my heels and didn't drop to my usual plod. I know I'm still barely getting my heels up and my pace is slow. Overall, if you squint, you could probably see something that in another 20-30 years might look a little like Pose running.

Today however I couldn't repeat the effort. My hamstrings are beyond tight and even when I walked about 4k at lunch-time didn't loosen up. Ouch.
Very glad I scaled.

Michael

3 RFT
400M run
50 abmat sit-ups
50 Supermans

23:30

Bad case of michael-butt to remind me what it feels like.

Sucky time.
My objectives were:
Do a bit of running to get the feel back
Keep moving the whole way through

Achieved those, so it will do.

Michael

Pack/Puppies

3 Rounds
400m run
35 abmat situps
35 x 20kg good mornings


20:32

I tried to use what little I knew of Pose running technique and did fairly well at getting my heels up behind me according to the shadows from the street lights, but completely dropped off the tempo. I didn't remember my watch with the tempo pacer in it unfortunately, but I'm not
sure that would have helped, I just couldn't move my legs faster.

Situps etc were a struggle only because I was puffing so much.

They're going to cream me at Brand X.

But.
I ran.
I ran all of a WOD.
I didn't hurt my ankle.
I didn't hurt my knees.

While not impressive by most people's standards, that's extremely satisfying to me.

Lynette Michael

Lynette did buttercup Michael in 17:21.

She runs well, doesn't throw her feet out like some women. Excellent good mornings.
Abmat sit-ups; Nothing fantastic, but no rests.

First time running in 10 years?

Proud is not the word!
Mildly worried that after a couple of weeks of GD and BBoJ and their team's tutelage I won't be able to keep up.

Michael 080516

"Michael Row 'til Your Butt is Raw"
(Well actually that's the situps.)

3 rounds
Row 80 strokes and hope it's 800m
25 x 20kg Good mornings
25 Supermans
50 abmat situps

28:01
Rows were 3:11, 3:25, ? (missed the lap button apparently, either that or it took me 9 minutes to cover the last 800 and I don't think I slowed down that much)

Thought I'd mix the back work up to hit both ends of the loading curve.
Man my butt is sore!

Michael 080109

Pack
Three rounds for time of:
5 min. rowing for 800m
35 x 20kg good mornings
35 Sit-ups

31:19

Lost some time getting the rower back to countdown timer mode after the kids have been playing with it. I should have re-started my stopwatch but I knew this one was going to be slow, so I figured what the heck.

First round of situps were way easy.
Second round were way hard.
Third round were closer to the first except for those last 5. Those were a tad arduous.

Should have gone as rx'ed with those same subs then worked on hauling my time in.

Michael 071117

Puppies:

Three rounds for time of:
Row 4 minutes and hope it's 600 meters
15 Good morinings - 20kg
25 Sit-ups

24:25

Then a walk around the block with my wife to cool down and work my ankle a bit. About a mile. Untimed.

Michael 070817

Puppies:

Three rounds for time of:
Run 600 meters
15 Good-mornings - 20kg
25 Sit-ups - improvised ab-mat

19:58

Last time 'round I tried Pack and this WOD is what broke my knees good and proper, and put me off training for nearly a month.
So this time I did what I should have and started with Puppies. When I tick that off, THEN I move up. I learn eventually.
Good-mornings because back extensions off a small swiss-ball are just a waste of time for me. Plyo-boxes and a Kempie style GHD are calling big time!

If GD or anyone who has experience running reads this, how do you warm up for a running WOD? I usually use runs as part of my warm-up and that would just be silly.
I could row, is that sensible? This really feels like a dumb question, but as anyone who's read my posts will know, I haven't run at all for about 25 years, so I really am that ignorant in this area.