Michael

Good news! You can now cancel your class up to ONE hour before. As always, if you need to cancel and it’s less than one hour, please text or call Kevin.

Build up to a heavy set of:
Hang Power Clean + Squat Clean + Split Jerk

“Michael”
Three rounds for time of:
Run 800 meters
50 Good mornings
50 Sit-ups

*25 min cap

Compare to Aug.11/13

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

[youtube=https://www.youtube.com/watch?v=4ZfAFjqSKMg]

64 thoughts on “Michael”

  1. Build up to a heavy set of:
    Hang Power Clean + Squat Clean + Split Jerk
    65-75-80-85#

    “Michael”
    Three rounds for time of:
    Run 800 meters
    50 Good mornings 35#
    50 Sit-ups
    *25 min cap

    22:51

    Kind of a little frustrated at myself this morning. I gave into my doubting thoughts about my ability to complete this one. My knee was hurting on the runs and the over a week that I was away was slapping me in the face. My runs were slow & I only did 400m in the 2nd round. I’d like to try this one again. I think I can get RX. Note to self: just frigging run!

    1. Patrick Arseneau

      No reason to be frustrated. You showed up, kicked some ass for 22:xx mintutes then left with a smile. Taking a break will slow you down but it’ll come back really quick.

  2. Heavy C&J Complex
    135 – 155 – 175 – 190 – 200 (lost my concentration on the squat clean for some reason)

    “Michael” as Rx’d
    Time: 22:10

    Fun class!

  3. M+WU
    Group mobility

    HPC+ Squat clean+ Split jerk
    35lb- 45lb- 50lb- 55lb- 60lb(didn’t quite get the split jerk, tried again and got it)

    Michael
    25 min cap, 3 rounds of:
    400m run
    50 good mornings with stick
    50 sit ups

    Took 18:46

  4. Build up to a heavy set of:
    Hang Power Clean + Squat Clean + Split Jerk
    45-65-85-95-105- 115F-115 F jerk

    “Michael”
    Three rounds for time of:
    Run 800 meters (scaled to 400m)
    50 Good mornings 35#
    50 Sit-ups
    *25 min cap

    Time:19:34

    Knew I wouldn’t get under the time cap with 800m so chose 400 run and stuck with 50 for the other stuff. Disappointing but now glad I did since hip issue again by the time I finished. Off to the massage therapist 🙁

    1. Was your last clean an “F Jerk” because of all the swearing you were doing?
      Nice work on the WOD, now go recover.

  5. mobility
    wu x 1
    group wu
    strength- Build up to a heavy set of:
    Hang Power Clean + Squat Clean + Split Jerk
    25, 30, 35, 40, 45, 50, 55, 55

    WOD : “Michael”
    3 rounds
    scaled – Run 400m)
    30 – Good mornings 15#
    30 – Sit-ups

    Time:16:23
    cash out – stretch

  6. mobility
    wu x 1

    group wu

    strength- Build up to a heavy set of:
    Hang Power Clean + Squat Clean + Split Jerk
    95-115-125-135-145

    WOD : “Michael” as Rx’d

    Time–> 21:31
    Not a PR but was happy with calf on easy run. Getting better.
    All GM and SU unbroken.

    cash out – stretch

    great work morning folks!

  7. WU × 1
    Group WU
    400 m run

    Strength:
    HPC, Squat Clean, Split Jerk – build to a heavy set
    35, 40, 45, 50, 55, 60

    WOD “Michael”
    3R – 25 min time cap

    800 m run
    50 good mornings @ 15#
    50 situps

    Had 20 situps remaining at the cap. Finished anyway… RIP Michael.

    Good job on this one 6amers! Tough one!

  8. This is one of my favorite Hero workouts. I need to rest. I’ll do it during open gym when I’m well rested. Good luck today everyone! Stretch those hamstrings!

    1. What a smarty pants you are!! I’d like to take another crack at it so now I will. Thanks for the great idea

    2. I had all intentions on doing it today as well but realized this morning I needed a rest day. Maybe we can do it together 🙂

  9. Mob/WU x 1
    Group Mob/400m run

    HangPower Clean/ Sq Clean/ Split jerk
    55/65/75/85

    WOD: Michael 25 min cap

    3 rounds
    run 800m (400)
    50 good mornings (35lb)
    50 situps

    Time: 24.02

  10. Mob/WU x 1
    Group Mob/400m run

    HangPower Clean/ Sq Clean/ Split jerk
    20 x 9 , sorry, I stayed at 20lbs the first time out

    WOD: Michael
    25 min cap

    3 rounds
    run 400m
    50 good mornings -stick
    50 situps

    Time: 23:00
    I can’t believe I ran (well mostly) 400 m x 4 times! lol

  11. mobility
    wu x 1
    group wu

    strength- Build up to a heavy set of:
    Hang Power Clean + Squat Clean + Split Jerk
    75-85-95-105

    WOD : “Michael”

    3 rounds
    Run 800m
    50 Good mornings (15#)
    50 Sit-ups

    Time: 23:36

  12. Mobitily
    WU

    HPC + S. Clean + Split Jerk
    55-65-75-85-95-100

    WOD: “Micheal” (3 rounds)
    -run 800m
    -50 good morning (stick)
    -50 sit ups

    Time= 23:43

  13. Mobility
    Warm up x1 plus 400 m run

    Strength: build up to a heavy set of::hang power clean, squat clean and split jerks:
    (#25,#35,#40,#45,#50,)
    Wod: “Michael” (3 rounds)

    -800 meter run
    -50 good mornings (stick)
    -50 sit ups

    DNF 🙁 still had 24 sit ups left to do…..next time!
    Great coaching Patrick and great work 6amers!!!

    1. Great effort Ginette! You still got a big load of work done in the 25 minutes, it’s a tough wod!

  14. WU x 1

    Hang power clean + Squat clean + Split jerk
    build to heavy set
    135-185-205 (failed on the split)

    WOD: ‘Michael’
    3RFT
    – 800 m run
    – 50 Good Mornings (15#, was going to do #45, but Mario scared me hahah)
    – 50 Sit-ups

    Time: 18:50

  15. At home ‘Michael’

    Three rounds for time of:
    Run 800 meters
    50 Good mornings (stick)
    50 Sit-ups
    *25 min cap

    Got 400 m into last run before time cap.

  16. WU x 1 + 400 M run + group bar bell WU

    Hang Power Clean + Squat Clean + Split Jerk
    35-55-65-75-65-65-

    Michael
    3 Rounds
    800 M run
    50 Good Mornings with Stick
    50 Sit Ups

    Time= 24:something?? 24:17 I think. I forgot to write it down.

    Sit ups got me today. I really like this WOD though!

  17. Mobility * 1 + Warm Up * 1 + Run 400m

    Hang Power Clean + Squat Clean + Split Jerk 55-60-65-70-75

    Michael
    3 Rounds
    800m run
    50 Good Mornings with Stick
    50 Sit Ups

    Time = 25:10

    Cool WOD. I need to get better at running to improve my time.

  18. mob + 400m jog

    Hang Power Clean + Squat Clean + Split Jerk

    95-115-125-135-155

    WOD “Michael” Rx +
    3 Rounds
    800m run with Luna in Jogger
    50 Good Mornings @ 45#
    50 Sit Ups with abmat

    Time: 21:48

    PR for weight but not for time, 1:06 slower then April 26 2012.

  19. mob wux1
    group wu
    HPC+S clean+ S jerk
    95-115-125-135-145
    Michael
    3 round
    run 800 m( row 5 00 m)
    50 good morning 45#
    50 sit up
    time 19:08

  20. Mob,
    WU X 1
    HPC + S.Clean + S.Jerk
    135, 155, 175, 185 had to stop my hand started to rip again!

    WOD: Michael Rx’d
    TIme: 24:14

    ugh… worst one yet.

  21. WU x 1
    Group WU
    400m run

    HPC + SC + S Jerk
    85-95-105-115-125-135(failed the SC)

    Michael
    Rx’d
    Time=25:49 I think, I had 19 sit ups to do at the time cap
    2:30m slower then back in 2012 but 20lbs more and my running was way better back then!!

    Great job class!

  22. Mob + WU
    HPC + S Clean + S Jerk
    40-45-50-55

    WOD: Michael
    3 Rounds
    Run 800m
    50 good mornings (with stick)
    50 sit-ups

    Time: 23:37

  23. Mobility
    WUx1

    Group Mob/Smashing
    400m Run

    HPC +S.Clean+ S.Jerk
    65-85-95-95

    WOD: “Micheal”

    3Rounds:
    – 800m Run
    – 50 Good AM’s @35#
    – 50 Sit-ups

    Time: 22:26 Rx

    Great Job 5:00 Class! Thanks Mario!

  24. HPC +S.Clean+ S.Jerk
    55-55-60-65-70-75

    WOD: “Micheal”

    3 Rounds:
    800m Run
    50 Good mornings @ 15#
    50 Sit-ups

    Time: 24:30

    Definitely underestimated this one, and was quite tired heading in but great workout!
    Awesome job 7pm, thanks Steph!

  25. WU x 1

    Group WU

    Build up to a heavy set of:

    Hang Power Clean + Squat Clean + Split Jerk – scaled to 1-arm

    35-45-53-60#

    “Michael” Rx’d

    25:11 PR of 1:04 from way back in June 2010

  26. Mobility + Wu x1
    Group mobility

    Build up to a heavy set

    Hang power clean + squat clean + split jerk

    55-85-95-105x 3

    WOD: Michael – scaled

    3 Rounds

    400m run
    50 good morning @ 15#
    50 sit ups

    20:36

  27. Hang Power Clean + Squat Clean + Split Jerk
    (Build up to a heavy set)
    55-60-65-70-75 (x2). Went up to my Jerk max, but it felt good/ light. Need to try for a new PR!

    “Michael” – 3 Rounds of:
    800m run
    50 Goodmornings @ 15lb
    50 situps
    Time cap 25 min
    My Time: 22:37

    Next time, I feel like I can attempt RX with 35# 🙂 We’ll see how my hamstrings feel tomorrow, though 😉

  28. Mobility
    WU x 1
    Group mobility

    Strength:
    55-75-75-85-90

    WOD
    Michael
    400m run and 15# good am
    22:23

    Shins felt good! Yay 🙂
    Sit-ups were the bottleneck…just can’t seem to get them fast, but was a good one.

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