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.

-D.

Matt,

Pictures of the weighted version of reverse hypers can be found at http://www.ironsport.com/article/detail.asp?ArticleID=106.

Brian,

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

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.

22:30.
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.

Thanks Ryan.

11:21 for Ryan.

Also did yesterday's WOD and some HSPUs, hollow rocks and pull-ups.

Push-jerks:
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.

18:08.61

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.

Andy

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

13:29

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.

Crunches
4 x 25

Knee Raises
4 x 15

Back Extensions
4 x 15

150 ft sprints x 10

9.31

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.

Daniel,
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.
Good luck.

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.

17:15

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

15 extentions
15 reverse
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.