November 9, 2004

Tuesday 041109

For time:
Run 800 meters
10 rounds of the couplet:
Knees to elbows, 10 reps
Hug-a-twinky, 10 reps
Run 800 meters

Post time to comments.


Enlarge image

Blake Glassman, 15, joins the Muscle-up Club.

Posted by lauren at November 9, 2004 8:28 PM

what is hug-a-twinkie?

Comment #1 - Posted by: Michael P at November 8, 2004 8:30 PM


I been following your programme for a while now but whats a couplet? and what's a twinkie?



Comment #2 - Posted by: Vid at November 8, 2004 8:35 PM

1. A "Couplet" is simply two exercises. Three exercises could be called a "Triplet" and so on.

2. A twinkie is a cream filled cake made by Hostess. A Hug a Twinky is an exercise. Thank you Roger Harrell( for this definition: "A Hug a Twinky - Yes, it's an odd name. This is for lower back, hamstrings, and glutes. On a vaulting horse lie down so that your legs are dangling and the edge of the vault is at your lower abs. Lift your heels as high as you can, so that you are esentially standing on your chest, lower slowly. Some other object can be substituted for the vault. (more like hug a tongue with the new vault)"

Comment #3 - Posted by: lauren at November 8, 2004 8:49 PM


Comment #4 - Posted by: joe at November 8, 2004 9:02 PM

thanks for that,

I am assuming that you lie on your stomache and not on your back...

is that correct?

Comment #5 - Posted by: vid at November 8, 2004 9:43 PM

Twinky is also the name of our gymnastics coach here at CrossFit North. He loves being hugged...

Comment #6 - Posted by: krynen at November 8, 2004 9:51 PM

Cheers Blake - muscle up!

Comment #7 - Posted by: mstreet at November 8, 2004 9:57 PM

hug a twinky shall be postponed due to lack of equipment- nothing high enough to sub as a vaulting horse, not even enough wood blocks to stakc upon to suspend a flat bench. But the movement reminds me of a reverse hyperextension which I might be able to do on a 45degree hyperextensions bench, but backwards.

Comment #8 - Posted by: xkawikax at November 9, 2004 12:12 AM

Judging by the bandages on Blake Glassman's wrists, he's been working on the MU's for a while. Wrist bands work really well at preventing those wounds.


Comment #9 - Posted by: Dan S. at November 9, 2004 2:54 AM

Couldn't you just do this twinkie thing on the floor? It seems that the muscles don't come into play until you break horizontal. We use to do these in yoga.

Comment #10 - Posted by: John Walsh at November 9, 2004 4:40 AM

wod as prescribed
time = 24:36
my "hug-a-twinkie" was more like a "face-flop-on-a-twinkie".
i did em as a reverse hyper with an extra lift at the top.
they weren't vertical, but definitely broke 60 degrees from horizontal with straight legs. (kept smacking my feet on the pullup bar)
this one sounded easier than it was.

Comment #11 - Posted by: JC at November 9, 2004 6:13 AM

Hug a twinky is also called the Reverse Leg Extension in other circles. Cheers.

Comment #12 - Posted by: Chuck Pelowski at November 9, 2004 6:49 AM

Did some core stuff to warm up, then ran a 4 mile fartlek instead of WOD.

Comment #13 - Posted by: Nic Nakis at November 9, 2004 6:55 AM


Awesome job!

Comment #14 - Posted by: John at November 9, 2004 6:59 AM

Congrats Blake!

Comment #15 - Posted by: Jeff at November 9, 2004 7:12 AM

Travelling again, so I did a hotel-friendly version:
Run about a mile
Situps 25x4
Leglifts 25x4
Good mornings with a hotel room table on my back 15x6
Run about a mile
Meaningless total: 35 minutes +/-

Comment #16 - Posted by: Ambient at November 9, 2004 7:44 AM

Can one "hug a twinkie" on a swiss ball? and would it be called "hug a snowball (TM Hostess)"?

Comment #17 - Posted by: Patrick at November 9, 2004 8:20 AM

21:05 minutes
Did reverse leg extension off a bench instead of "twinkie" - nothing higher to work off in my gym.

Comment #18 - Posted by: Steve M at November 9, 2004 8:40 AM


Comment #19 - Posted by: Matt G. at November 9, 2004 9:20 AM

I plan on using a swiss ball on my bench or sturdy coffee table so that I get propper elevation and even some stabilizing muscle work.

I bet you could do the movement on the end of a couch, although I am not sure what you can hang on to.

Comment #20 - Posted by: J Jones at November 9, 2004 10:16 AM

Congrats, Blake!

Wish I had muscle-ups when I was 15 (heck, I wish I even knew what a muscle-up was at 15, or any gymnastics movements, for that matter).


Comment #21 - Posted by: Mike Minium at November 9, 2004 10:24 AM

pft training continues...

ran a 6:16 mile which im hoping translates to about a 9:30 1.5 mile at sea level. gonna run another mile tonight and will be greasing the groove w/ pushups, situps, and pullups for the next couple of days. im missing crossfit already...

Comment #22 - Posted by: ediddy at November 9, 2004 10:43 AM

Time: 37:34
Substituted hugging a swiss ball underneath a slightly elevated ajustable ab bench for the "Hug-a-twinky".

Comment #23 - Posted by: Gunny W at November 9, 2004 10:45 AM

Having a little trouble understanding the "Hug A Twinkie". Is it essentially an unweighted reverse hyper? Thanks, Matt S.

Comment #24 - Posted by: Matt S. at November 9, 2004 10:47 AM

My vote is that new exercises need to be accompanied by a video or slideshow. The slides we have are pretty much how I've learned how to do most of the wierd things we do as part of CrossFit. Textual descriptions just don't cut the mustard too well with me.

Comment #25 - Posted by: Adam McClure at November 9, 2004 11:04 AM

Matt S,

It's like a reverse hyper, except for you're hitting a different range of motion. Instead of going from the ground to horizontal (with the legs) in the reverse hyper, you go from your legs "dangling" (per the description, which I'd interpret as just short of horizontal or parallel) to lifting them as high as possible (basically vertical, if possible).


Comment #26 - Posted by: Mike Minium at November 9, 2004 11:05 AM

Another helpful's like a dragon flag (if you're familiar with that exercise), except you're lying on your chest instead of back.

That's my interpretation, at least.


Comment #27 - Posted by: Mike Minium at November 9, 2004 11:09 AM

Substituted "Hug a Snowball" for "Hug a Twinkie" (nice one Patrick) everthing else as scripted. Had to break up the knees to elbows after round 3. Grip got tired before the abs. I still feel like a slug on the runs. Darn it, I used to run Track in high school!%&!#! I hate getting old.
Keep the runs coming coach. I want a 60 second 1/4 mile before spring!!

Comment #28 - Posted by: Bob Cornute at November 9, 2004 11:14 AM

35:30, did sort of a reverse hyper thing on a flat bench instead of hug-a-twinky

Comment #29 - Posted by: Sam L at November 9, 2004 11:21 AM


Out at the track...hugged a twinky on a steeple chase hurdle (it's been awhile since i had a twinky but i remember them being much softer)...knees to elbows on a bar underneath the bleachers. The 800's felt good the 1st one was in 2:33 the 2nd was in 2:39

Comment #30 - Posted by: josh everett at November 9, 2004 11:45 AM

oops I didn't read the part about lowering my self slowly on the hug a twinky. I don't think I could have anyway.

Comment #31 - Posted by: josh everett at November 9, 2004 11:48 AM

30 Min. I did the first two rounds on a bench and something didn't feel right. Switched to the ball.
Grip was tough on Knees to elbows. 100 was tough on this big boy, but I love it!

Comment #32 - Posted by: John Piccirillo at November 9, 2004 11:48 AM

Remember, twinkies are the only other thing that will survive a nuclear hollocaust. The other thing, of course; cockroaches!
Day 2 of self-imposed exile. Hug them twinkies!
Day 1 spent spinning in class. Found it no longer gets me where I want to go, heart rate wise. Still, it's a fun diversion every so often.
Today, just some ab work. Maybe I'll hug a snowball (nice), or just my kids (regular hugs, I'm not doing reverse hypers on them! You people are so single minded!!)
Back to exile.

Comment #33 - Posted by: Ron N. at November 9, 2004 11:50 AM

For time:
Run 800 meters (3:22)
10 rounds of the couplet:
Knees to elbows, 10 reps
reverse hypers, 10 reps
Run 800 meters (3:26)

Comment #34 - Posted by: jdg at November 9, 2004 12:00 PM

This is my first post here. I have been lurking for a while now and finally have started doing the WOD. I am a second degree black belt in TaeKwon-Do and found this site looking for ways to train for competitions. I teach class and train 5 days a week so this will be in addition to my MA trainig.

Yesterday was my first workout and it went well. I did it at home so I had to make some modificaitons, you should have seen my two and four year old doing pushup's with me.

Anyway I did todays workout with some modifications. I couldn't do the twinkie thing so did back extensions instead.

5:00 Warm-up
5:00 first 800
7 sets of straight legs raises(not ready for elbows yet) and back extensions
10 pull ups
6:00 second 800
2:04 500 meter row

time 32:00

Comment #35 - Posted by: Robert Webre at November 9, 2004 12:01 PM

33 minutes

Did "hug a dining room table"

Comment #36 - Posted by: beth at November 9, 2004 12:02 PM

No twinkies for me, just a much needed day of rest! :)

Comment #37 - Posted by: kelly moore at November 9, 2004 1:02 PM

Matt & Adam,

For a visual aide for "hug-a-twinky", see the picture in the article "Training Leg Swings: Incorporating Leg Swings into Your Workouts"
By Tamara Biggs, Women's National Team Coaching Staff and Larry Nassar, D.O., A.T.C.

Here's the link:

"Hug-a-twinky" is demonstrated in Section III pictures 1A/1B/1C

Hope this helps.

Comment #38 - Posted by: John at November 9, 2004 2:04 PM

Twinkies are for eating not hugging. 30:45 as RXed with an elevated bench for the the twinkies.

Comment #39 - Posted by: John Walsh at November 9, 2004 2:04 PM

Used the rings for KTE's. Touched toes on the ground most reps to stop the swing. Treadmill for runs. As I have no twinkie-like object I did a bastard child of the reverse-hyper off of my deck railing and held on to the lowest rail, with my hands, to pull my body as forward as possible. My range of motion was from about 6 o'clock to 2 o'clock.



Comment #40 - Posted by: Dan S. at November 9, 2004 2:50 PM

Guys, I almost forgot. Here is a link to a more dynamic example of "hug-a-twinky" from the Mid-Section Circuit conditioning article by Jay Thornton & Stephen McCain (see pictures of "heel raises"):

Comment #41 - Posted by: John at November 9, 2004 3:12 PM


Comment #42 - Posted by: Chris W at November 9, 2004 3:13 PM

Done as RXed in 1:22:00.

Comment #43 - Posted by: Dan M. at November 9, 2004 4:47 PM

about 33 min.
but lots modified:
Did KtoE on a situp bench declined about 30 degrees.
Did reverse leg extensions on a medicine ball, one leg at a time, ballistically.
(John, thanks for the links to the Twinkie Hugs.)
Ran on a treadmill, 9mph.

Comment #44 - Posted by: Rene' at November 9, 2004 4:49 PM


Comment #45 - Posted by: Lance at November 9, 2004 5:30 PM

Twinkies on medicine ball

Comment #46 - Posted by: Jeff K at November 9, 2004 5:48 PM


"Hug-a-snowball" variation.

Wife: 20:05
Subbed knees-to-chest for KTEs, also "Hug-a-snowball" variation.

Comment #47 - Posted by: Eric 2 at November 9, 2004 6:02 PM

had to sub 95 lb barbell goodmornings since i dont have a twinky to hug and when i tried to do it off a bench i could not breathe from pressure on my diaphragm. did weighted (25lbs) situps for kte. still a challenging workout with the subs.

Comment #48 - Posted by: george at November 9, 2004 6:19 PM

Once again, no time to report. Did the WOD plus some weight training. Subbed Twinkie Hugs with Hyperextensions. I had NO clue what you guys were talking about at first. The helpful site provided by John made me understand after my workout. Thanks, John. Did .5-mile sprints on the treadmill at 10.5 (speed). Did 10 sets of 10 on hyperextensions and knees-to-elbows before my weight training and then did the last .5-mile sprint (at 10.5) at the very end.

Comment #49 - Posted by: Allen Lunn at November 9, 2004 6:37 PM

4 minute jump rope subbed for 800m runs, "Hug a snowball" variation done on my coffee table, and knees to elbows were done with a toe touch to stop me swinging on my chain suspended bar.


Good workout, my grip was suffering more than anything at the end.

after a short rest I practiced my c&js and snatches with 125#s at 13 reps (broken into a few sets) I want that BW snatch by the end of the yearf!

Comment #50 - Posted by: J Jones at November 9, 2004 7:49 PM


For the run I subbed 8 minutes of running stairs, jumping rope, dumbbell swing, dl high pull.

The Knee-to-elbows kills the grip just as much as the abs.

Comment #51 - Posted by: Pappas at November 9, 2004 8:01 PM

Thanks for the pointer John. I still think we should be building a nice repertoire of slides on the main Crossfit site.

Ok, this one started out pretty good but I started losing willpower around round 7. KtE's started looking more like kipping PUs by the end. Strangely, the abs gave out before the grip and arms. Wait, not the abs, the other side. Yeah, lower back, that must be why my wife keeps telling me to stop screaming. ;-)

Total time was a miserable ~35. Runs maxed out the stupid 10mph treadmill. I can definitely go faster, but the gym is in an industrial area with lots of traffic. Have to think a little harder about how to make it work.


Comment #52 - Posted by: Adam McClure at November 9, 2004 8:09 PM

34:43. Still using a little ground assist on the knees-to-elbows, but MUCH better than last time. Twinkies were done on the bleacher bottoms, hanging on to a towel.

Comment #53 - Posted by: Chris Q. at November 9, 2004 8:12 PM

This was my third crossfit workout in three days. First time posting.

Workout took 56 minutes, which includes a 20 minute break I took mid way through. Head was pounding after round 5.

Combined with yesterdays workout, my breaking into crossfit has been..... painful lets just say.

Comment #54 - Posted by: Steve at November 9, 2004 9:22 PM

Run 800 meters
10 rounds of the couplet:
Straight Leg Lifts, 10 reps
Hug-a-twinky, 10 reps
Run 800 meters


Comment #55 - Posted by: Luke at November 9, 2004 9:39 PM

did Isabel instead,posted it there.
finished up with
weighted pistols 25-30# x 20/leg
weighted pullups 10x25#,10x35#,8x45#
straight legged DL's 80#x30
a bunch of bar dips and L-sits
5K row this AM (19:49)

Comment #56 - Posted by: Jim Howe at November 9, 2004 10:17 PM

Twinkies on a bench
Did 800m row intead of run

Comment #57 - Posted by: Todd H at November 10, 2004 3:50 AM


Comment #58 - Posted by: jeff reiser at November 10, 2004 9:16 AM


Hugged the snowball on a bench and it promptly rejected me as I slid off to the side... hugged it firmer afterwards - really works the stabilizers a bit there.

knees to elbows were broken up due (in part) to grip.


Comment #59 - Posted by: Patrick at November 10, 2004 9:17 AM


Broke up KTEs. Grip was a problem. I think I didn't get my legs high enough on the Twinkies. I was going just north of horizontal. May repeat these tonight.

Comment #60 - Posted by: Ari M. at November 10, 2004 10:56 AM

not a bad workout, those twinkies are an interesting exercise.

66 pullups
76 pushups
86 situps
96 squats
time= 17min. 36sec.

Comment #61 - Posted by: sean at November 10, 2004 12:00 PM

Time 26:42

I also used a swiss(exercise) ball for this one. I will tell you what it is hard to stabalize that bugger. Rock on crossfitters!

Comment #62 - Posted by: T.Rain at November 10, 2004 12:18 PM

Skipped crossfit today instead I dug 59 fence post holes Time 3 hours 15 min. OUCH!

Comment #63 - Posted by: PHIL at November 10, 2004 5:32 PM

As Rx'ed, except 3 1/2 min of jump rope subbed for each run due to darkness. K to Es getting beter.

Did gymnastic strength work first, also DL 260X3; 270X3. Finished with 122 reps in 10 min. of Clockwork Squats with a 45 lb Clubbell. Brutal.

Comment #64 - Posted by: Scott H at November 10, 2004 6:42 PM


Used an agreeably padded lounge chair for Hug-a-twinkie. It worked well enough. I find that despite having to adapt and overcome, the WOD is always challenging and fun.

Comment #65 - Posted by: Scott Arnold at November 10, 2004 7:23 PM

did twinkies all reps bringing hips off table to try to "stand on chest". I managed many of them static but they became increasingly more dynamic as the rounds progressed.

I alternated sets of"knees to elbows" with "elbows to knees" (hung from gravity boots, with arms locked behind head as in sit ups). These seem harder than KTE's.

Comment #66 - Posted by: Jim Howe at November 11, 2004 3:03 PM

used a big couch with high armrests for the huggy one

Comment #67 - Posted by: Tim 'crack' H at November 11, 2004 5:58 PM

Mtn Biked trails 1.25 hrs prior to WOD

Comment #68 - Posted by: Jonathan B. at November 12, 2004 5:04 AM


Did the hug-a-swissball-on-bench version.

Comment #69 - Posted by: Pat at November 13, 2004 12:18 AM

Up and Down 15X of stairs (ran ~2:30)
10 rounds of the couplet:
Knees to Chest, 5 reps
Modified Back Extensions, 10 reps
Up and Down 15X of stairs (ran ~2:30)
Time= 16:06

Comment #70 - Posted by: Paul T. at November 13, 2004 9:55 AM

Substituted 20lb reverse hypers for hug a twinkie. Round the block 800-1000m approximately. Otherwise as specified. Time is an estimate as I shut off my stopwatch at 29:27 after I regained my composure with pukie forcing me to the sink for at least a minute.

Estimated time 28 minutes, give or take 30 seconds.

Comment #71 - Posted by: John C at November 13, 2004 5:14 PM
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