for fun?!

The point being, this need not be timed. But then again....

Pommel Horse Exercises (book)

http://www.gripsetc.com/shopexd.asp?id=665

Crossfit is always... almost... fun. Just almost.

hooyah

Is the WOD the only workout we should be doing on that day, or should we be supplementing it with other "elective" workouts?

Back Xtn’s can anyone recommend any safe household things i could use for these i dont use gyms

Woohoo...first one to post a completion comment on a WOD. Granted, that could be because I did it a day early since I won't be able to workout tomorrow. Anyway, finished it performing "Gwen". I didn't time it (I meant to), but it took me about 20 minutes going at a leisurely pace.

Englishman

Try good mornings just with a bar ( you don't need a lot of weight, this is how Bruce Lee injured his back ) or put a medicine ball overhead & bend over between your feet, woodchops I think they're called

Lancashire man

As today's WOD was "for fun", I changed it a little. I cut the situp/extension numbers in half and used the same figures for ring pullups. I then cut those numbers in half for parallette HSPUs against a bar set in the power rack. For some reason I can kick up to HSPUs on rings without an unreasonable fear of falling, but kicking up to a horizontal bar rather than a solid wall was nervewrecking. After many false starts, I was finally able to begin the workout.

25-20-15-10-5 Ring pullups no breaks any sets
25-20-15-10-5 Glute ham situps
25-20-15-10-5 Back extensions
13-10-8-5-3 Parallette HSPUs
19:41 total time

3 PRs on the pullups today - 25, 20, and no breakdowns on any set

1 PR getting over my fear of kicking up to a handstand without a solid wall.

Did the WOD as described. For the back extensions I placed a large swiss ball under my trunk and hooked my heels under a bar loaded with 45s resting on the ground. I thought it worked pretty well. My back is definitely not used to this exercise and I will be very sore no doubt.

My knees were grateful for this workout. They are really sore from the jumping, cleans and my lunchtime basketball game.

Kelly as usual sets a model that is beyond my wildest dreams. I was glad just to do the WOD, since the other day's jumps have tied my calves into veritable Gordain knots. No time limits, no pressure: fun is the right word. This time.

Thank you Adam. I was feeling pretty energetic this morning. But my calves are whining far out of proportion to their size.

Did the WOD as described and did Good Mornings instead of extensions.

My first WOD (new to Crossfit). Didn't have anything to do extensions on, so did back bridges for the same number of seconds instead. Felt good.

Good change of pace. Did back xtns like Kevin described instead of substituting with good mornings. Back fatigued quickly doing this.

thanks lancashire man ;)

Did it on the Roman chair at the gym. Chair was apparently made for a person with much shorter legs. Situps were much harder than lying on the floor. Unfortunately this made me run out of time before I had to get to work. Only got through the 50s and 40s. Still suspect I'll feel the "benefits" tomorrow.

sets completed good mornings instead of Back Xtn’s

Made some modifications:
Done for fun, went at a steady pace but no rest for entire WOD
50 Sit-ups
50 Back Xtn’s
Max. pull-ups (**17, new PR**)
50 Calf-raises
40 Sit-ups
40 Back Xtn’s
Max. pull-ups (15)
40 Calf-raises
30 Sit-ups
30 Back Xtn’s
Max. pull-ups (15)
30 Calf-raises
20 Glut-ham sit-ups
20 Back Xtn’s
Max. pull-ups (13)
20 Calf-raises
10 Glut-ham sit-ups
10 Back Xtns’s
Max. pull-ups (12)
10 Calf-raises

Easy Day! Ha!

I went to the local YMCA and they did not have an old fashion (their description) back extension chair so the floor guy directed me to a machine that used weights with a pad on you back. I did one set using this thing the opted for the Swiss ball suggested by Kevin (worked much better)

For fun :
Situps: 50,40,30,20,10
BackXtens: 50,40,30,20,10

50 back xt-50 situp-25 pullup-12 hspu. Broke xts at 30/20 and pullups at 20/5
40 xt-40 situps-20 pullups-10 hspu
30 xt-30 situps-15 pullups-7 hspu
20 xt-20 situps-10 pullups-5 hspu
10 xt-10 situps-5 pullups-3 hspu.
24:37

Didn't modify the WOD...just added a 2 mile swim performed in Fartlek fashion. Kept the intensity high, not much in the way of rest.

I enjoyed the WOD and even managed a reasonable showing on the Armstrong pull-up progamme, but the best thing about today is that I get a 2-day break from the WOD after 5 days of hard effort. It means I can work on my balance and flexibilty and boy do they need work! Happy weekend everyone.

I had to split the WOD in half due to two factors.
One being at MEPs all day and the second I was feeling horrible from the St. Patties day festivities. :)

Well, I didn't get to do the WOD until late last night. But, I did it. I actually supplemented it a little. I did:
50 SitUps
50 Calf Raises
30 PushUps
5 PullUps
50 Back Extensions
40 SitUps
40 Calf Raises
25 PushUps
4 PullUps
40 Back Extensions
30 SitUps
30 Calf Raises
20 PushUps
3 PullUps
30 Back Extensions
20 SitUps
20 Calf Raises
15 PushUps
2 PullUps
20 Back Extensions
10 SitUps
10 Calf Raises
10 Dips
1 PullUp
10 Back Extensions