July 11, 2004
5 rounds for time of:
25 hip/back extensions
25 reverse hypers
25 seconds of face-down arch rocks
Post time to comments.
Scott Hagnas demonstrates Clubbells to Lani Lau.
Connor Martin (age 12) and Keegan Martin (age 10) are our newest and youngest Muscle-up Club indectees. Check out Connor working on his muscle-up.
Posted by lauren at July 11, 2004 7:00 PM
Maybe it's just late...but can someone remind me what "reverse hyperextensions" are? Thanks!
Also, what are face down arch rocks? thanks
I think Ryan is the kid who reminded the teacher that he forgot to assign homework.
Pictures of the weighted version of reverse hypers can be found at http://www.ironsport.com/article/detail.asp?ArticleID=106.
For face down arch rocks do the following:
-lie down on your stomach, preferably on a forgiving surface (i.e. wrestling mat)
-using primarily your lower back muscles, raise your arms and legs so only your stomach is in contact with the ground (imagine your Superman)
-from this position begin rocking forward towards your chest and backwards towards your hips in an alternating fashion while maintaining the arch position.
Hope this helps.
Hi everyone. I am a newbie with a question. What are good substitutes for hip/back extensions and the reverse hypers?
Thanks in advance
Andy either do the hip/back extension on the floor or off the end of a strong table/surface with your feet held/weighted down. And again off any surface with room to hang your legs and extend them at the top position. You could to it up a tree if you wanted, these excersises are easily improvised.
My arch rocks were pretty spastic. Are these supposed to be easier or harder than hollow rocks? Could back (bridge) flexibility be a limiting factor?
Finished with 30 burpee-pull-ups at a leisurely pace and Janda Sit-ups.
I'm meeting with an RKC tomorrow so I can get some instruction on snatching the 52# kettlebell. I need my lower back feeling fresh to get the most out of the lesson so I'll take a bye on this WOD.
26# kb windmills 3+3
26# kb hack squats 1x3
26# kb snatches 3+3
36# kb windmills 3+3
36# kb side press 3+3
36# kb snatches 3+3
44# kb snatches 3+3
52# kb snatches 3+3!
Three snatches with the 52# on both sides without killing myself! Definitely not many reps or solid like I can do with the 44# bell, but at least I won't disqualify myself at the TSC. Hopefully the instructor will be able to help me tighten my form so I can put up reasonable numbers.
11:21 for Ryan.
Also did yesterday's WOD and some HSPUs, hollow rocks and pull-ups.
3 x 115
2 x 135
2 x 140
2 x 145
1 x 155
1 x 165
1 x 185
1 x 205 - miss
1 x 200 - NEW PR. 5 lbs better than last time.
Much more difficult for me than the ab-WOD the other day.
Thanks Graham. I placed some 35 and 45 lbs plates and a couple of boards under my bench. I was able to do the hip/back extensions and reverse hypers on the bench.
dose anyone know where there are writen discriptions of the crossfit exercises? I can only get the slide shows to work and there are only so many exercises that have those...why don't the videos work? anyone? oh well if anyone knows where I can find discriptions of all these exercises I would be forever be greatful. thanks
After completing the WOD I still felt quite good and decided to do 2 400m sprints broken up by timed pull ups. Guess who was waiting for me on the last leg of my sprint? Thats right the clown paid his first visit at a most inopportune time (note to self- don't eat three slices of pizza and hour before working out at the YMCA on the treadmill between two college aged girls).
Well, I did a modified workout today.
4 x 25
4 x 15
4 x 15
150 ft sprints x 10
10:26. Since I don't have a hyperextension "bench" I did six rounds rather than five to make up for the reduced range of motion.
I had similar problems with getting the videos to run on my Mac until I downloaded the Windows Media Player. It's free and easy to download. Just do a Google search for Windows Media Player and you can download it in PC or Mac foremat.
10:51..But I did everything fron the pool table so I know it was not regulation.
Daniel... if you order one of the back issues of the Crossfit Journal you will find most of the exercises explained in video format... I think it was maybe the April or May issue.
18:55 - This one really snuck up on me. I was expecting something not too difficult - I mean how hard could back extensions be? Now that I can barely walk upright, my question is answered...
Busy with family this morning, so I switched to an evening workout for this one. First two sets went fairly smooth. After that all exercises started to break up. During the breaks I immediately jumped to a cat stretch position in an effort to alleviate the intense burning sensation in my lower back.
Time was 14:42.
had a rowing jones, so did 5000m on the C2.
time = 19:56 (PR) // first 2500m = 9:43 (PR)
subbed part of the wod afterwards:
5 x 25 reverse hypers
10 x 10 bridge holds (3 sec per hold)
3 x 15 good mornings @ 135#
12:40. No breaks except on a couple sets of the spazz-rocks. Much better than the ab workout. I'm marking this day on the calendar: The only day I'll ever beat Matt G. on something!! Finished up with some clubbell fun.
Demolished and rebuilt a deck today, as well as water skied. By back is already tired, I guess you could call that a 'modified' WOD.
Oh, the pain.
Did five sets of
25 sec. rocks
First time to try this and man it almost killed me. The worst part is I think I like it. I know it will be fun tomorrow.
19:58. I hurt my back a couple weeks ago doing something goofy, and I figured this would either help or hurt. It seems to have helped. All reps pretty strict.
Man, that was hard. Pukie almost won in the third round. 14:50.
Most sets broken. Not a whole lot of motion on the rocks. Reverse hypers "simulated" on the glute-ham machine - can't imagine doing them with weights!
Just what I needed. Oh boy.