Hmm. I'm seeing more back extensions lately. Any particular reason?

how does this work? Do 21 reps of clean, then 21 sit ups then 21 back extensions, and then 18 cleans, 18 situps, etc.???? Crossfit is awesome. :)

26:10 - 75# squat cleans, 20 ring L-sits, standing good mornings with empty bar

Still focusing on squat cleans. All reps quick with good depth, using short breathing breaks as needed to keep tight. I think my form and flexibility are getting better; I would barely have had to adjust my feet in preparation for the jerk. I used to catch with my feet quite a bit wider than shoulder width.

Replaced situps with L-sits on the rings for 20 seconds each round. Catching my breath was a challenge; I had no choice but to learn to pant while holding the sit.

Good mornings for a break from extensions!

Fun workout - I left the basement with shaking legs and impressive puddles of sweat on the floor this morning.

What are some good substitutes for back extensions? I'm thinking about doing either Goodmornings or Kettlebell swings.

oh and what r power cleans? I can't find it in the exercises? Is it the same as a hang clean? Thanks for your help.

18:07

Also did standing Good Mornings for the back extensions. Power cleans went pretty well and used the 95 #s.

I agree with Kelly. I got nice and sweaty with lots of leg quiver. A workout that blased the hip flexors.

Kelly is a constant inspiration. Sunday I tried harder to do HSPUs, finally got my legs into the air and dipped myself toward the floor a few times. A travesty, but a beginning. Today did the run/thruster: tempted to go lighter, but thought of Kelly and did the 35s. Of course it took me 21:02, but nevermind. I'm impressed with all of your times.

14:52 First time I have been able to do the power cleans without a regrip. Situp on a roman chair. Next time I'll shoot for squat cleans. Thanks for the inspiration Kelly.

I tried 95# but found myself too weak... backed it off to 65 and did a time of 14:32. I probably should have done 70 or 75 but as a beginner I'm satisfied.

oh and by mistake I did hang cleans, heh. Big difference I see, won't make that mistake again...

Went to the gym with a little bit of a sinus headache and by the end of the third set it felt like my eyes were going to pop out of my skull and had to stop. It took 19:45 to do those.
Hopefully I can go back later and try to fininsh if my head stops hurting.

All of your times are absolutely amazing!

18:56
No broken sets today with 95#, yeah. Grip strength must be improving. Substituted ring L-sits for situps.

Started really well then mega back pain kicked in during the 18's. Managed to limp home in 26:59

Running short on time, just did the power cleans and situps, about 12 minutes with 65#, had to break up the 21 and 18 power cleans. Lungs giving out before anything else.

Agree with Kelly on the dripping sweat!

This one kicked me harder than I anticipated. Although Ave. HR is in line with other WODs, the Power Cleans actually brought me up to 160b/m!

Rounds at 21-18-15-12-9-6 and 3 reps, for total time, of:
Power clean 80 pounds (10,11/10,8/10,5/8,4/6,3/6/3)
Glut-Ham Sit-ups (No breaks)
Back extensions (15,6/No further breaks)
Total Time= 27:11
Ave. HR= 137

17:43

26:03

A very good workout, totally blasted my lower back. I used 95# but had to break them up into 2-3 mini-sets for the first few rounds. I did a combo of good mornings and back extensions, because the back extension apparatus was being used.

25 minutes.
95# PC's:(15-6,12-6,10-5,7-5,9,6,3)
S-U's: Roman Chair
X's:Glute Ham apparatus.
Those broken power cleans killed my time! Walking around the gym to the other pieces of equipment did not help either. Half way through, I realized when my grip started to fail I could change the position of my thumb. Maybe that will help me not to have to break the set next time.

http://www.wsu.edu/~strength/pwrclean.htm

go here for a description of the power clean.

21:00
95# power cleans
Sit ups and back ext.
Had to break first three sets in two.

13:03
21-18-15-12-9-6 and 3 reps
Power clean 95 pounds
Sit-ups
Back extensions

13:47 with 44lb bar

18:20. Did unanchored situps, and did bent leg Good Mornings with 115.

25:25,,,
I hope when you say 95 lbs that includes the bar...otherwise I did it with only 50 lbs (2 25 plates and bar)

had to rest grip on 2 3rd set at 11th rep.

Form is very bad.

THIS IS MY FIRST CROSSFIT workout! It really hurt. My son thought I was having a heart attack! I am switching from a more bodybuilding routine (I was getting results but need more of a functional workout)

This is a great site!

Kyle

80# Power Cleans, Situps, Back ext. First work out without breaking up sets on weight work. Maybe go heavier next time? Using chalk between sets seemed to help my grip.

14:15. No breaks. It seemed easy while I was doing it and while I cleared out of the gym. By the time I was halfway through my Kroger trip though, I was going "I need a chair". Great workout...I'm tanked and ready for bed.

25:17
85# power cleans. Stability ball situps. Had to break all of the clean sets down to the single-digit ones. Basically, a boatload of 6 rep sets. 2 mi run for PT this afternoon didn't help!

28 minutes. whew crazy. coulda done it faster, but the machines for each execise r on differnt ends of the gym. any advice to combat this? Thanks all.

Forgot to start my $%#*& watch. About 30:00 using 65# for the cleans. Could've gone heavier but worked on form, especially for the catch, and getting the pull from my legs and traps.

23:28
75# for power cleans
stability ball for situps and back-x

frank, i have the same prob so i just grab one of the big stab-balls and put it by the rack ... creates a kind of glute-ham set-up. i rack the bar about knee height and hook my ankles under it ... works pretty well.

16:30.

Used the full 95#.

No back ext available so doubled the situps, Had to break the 18&15 power cleans. 15:34

10:47 with double situps. ouch!!!

Sorry fell a day behind on WOD.
This was my first time ever doing power cleans, and my 4th ever WOD.

27:30
60# cleans, had to break up most of them (7-8 at a time)
situps
back xtns

Past few years doing all isolation and no cardio is taking its toll. These WODs are killing me. :)

20 min
Did the power cleans with 75 lbs. Situps and Back Extensions done on the swiss ball.

Really noticed the power of snapping the hips forward to help drive the weight up.....and then I began thinking......Hmmmmmmmmmm? back extensions and sit-ups, 2 motions that would work the hip snap.....Coincidence? You guys are good.

16:38, but with only 88#.

16:37
21-18-15-12-9-6 and 3 reps
Power clean 115 pounds
Sit-ups
Back extensions

completed the workout in 16.35

13:40 without the back exercises (misread the WOD)

29.35

Did Glut-Ham Sit-ups instead of normal sit-ups.

Ugly. 23 minutes and change. Did the power cleans with some breaks, situps on an incline board, and 50-lb DB swings instead of back extensions.

My excuse is that I had run and sprinted a lot (well, a lot for me, anyway) prior to the WOD; my legs were really feeling it in the Power Cleans.