April 6, 2005
Five rounds for time of:
Run 400 meters
95 pound Good mornings, 21 reps
21 Knees to elbows
Post time to comments.
Posted by lauren at April 6, 2005 7:35 PM
only been following this site's workouts for a couple of weeks. please explain the 95lb goodmornings.
I am a little vague as to what exactly is a "Good Morning", (with 95lbs) Sounds like something to start the day with!
GM - a forward bend with a barbell on one's back
I dont under stand the GM
So a good morning is kinda like a reverse curl up? Just standing and with a bar on your shoulder?
Good mornings are one of my least favorite exercises so I went to the T-Nation link for some more info and possible modifications. There I found a 3 page discussion about the pros and cons of CrossFit in the Strength Forum under the topic Pull-up and Dip Combined. Where do I get the special kool aid they keep talking about?
Knees to elbow done like a reverse crunch I assume?
mg: knees to elbows is done on the pull up bar. it's in the excersices list. a
oh, if you don't have browser capabilities for the slideshow, it is where you hang from the bar and bring your knees up to the outside of your elbows, no pull up motion is made. it looks quite simple. a
i did the april fool's day WOD yesterday and i just wanted to congratulate everyone who put up on it. killer WOD.
22:26 was the time...run was ok..the good mornings were new to me and very brutal..and of course had to do the knees to elbows with modifications..getting ready to deploy for a ground combat school and just found out that we will be p.t.ing every morn at 0500..there will be some in my unit that will not make those runs..THANK YOU CROSSFIT for helping me get in shape...somewhat :)
I've been doing the kind of Good Morning that is done/described at elitefts.com aka Dave Tate's site about Westside Barbell Training System (or style depending how you read them). Doing it the way I learned from them compared to Bruce Lee style, the popularly known way, feels much better for crossover and safer than the popular way of doing Good Mornings.
When doing WSB description my posterior chain strength went up, and it also helped my squat and my deadlift. IN other words it rocked- I last did a 5rm of 245lbs on the GM a couple weeks ago. It was my first time back to working on some WSB lifts to up some shortcomings I encountered doing the prescribed WODs. So I added some extra work inbetween WODs. Kinda happy I did for the previous deadlift 5RME WOD I did.
The popular, Bruce Lee version which is just bending at the waist had me stopping at 135lb, because my back just did not feel secure. If you know the history, Bruce did suffer a lower back injury due to GMs, and it wasn't close to a MaxEffort.
taking a much needed extra rest day today
23:55 w/ 75#, ran on the treadmill @ 12mph, the good mornings were killers.
33 slow minutes with 65#, only ran 215meters. Did a lot of extra exercise the last three days leaving me sore all over - looking forward to resting up.
Just 3 rounds today - 15:02. Took it easy since I gave blood yesterday evening and I don't think I drank enough water. First time to do good mornings, felt alot like RDL. I like them.
Neal's CrossFit in Brookline, MA this am, with the following, for time:
3x CF warm up
50 body rows
30 10# DB thrusters
30 25# plate swings
30 knees to elbows
1 mile run
TABATA BURPEES (oh.my.god.)
then a wallsit that actually was sorta easy or maybe we were all delirious by that time
May have forgotten something or got the wrong order...but, needless to say, it was an interesting morning.
32:57 Wow first time doing GMs, used 95#, can't yet do knees to elbows so did high as possible hanging knee raises. already feeling that good sore all over.
Back still very sore from deadlifts...
used 25lbs plate behind neck for good mornings.
Time ~23 min.
Platoon PT this morning:
In teams of two, first team to complete total reps wins:
Pullups, 100 reps (w/ push press spotting)
Situps, 100 reps
Pushups, 100 reps
Then went on a ~4 mile hill run.
cf warmup x3
31:00 5 rds
ran uphill and downhill 2times each rd. Took about 2 min. each rd.
45# gm 21 ea. rd. do you have your feet close together on this or shoulder width apart.
kne- 21 ea rd broken 11/10 done on rings
Ran outside on track. No barbell, used a lead ballast weight I found. Est. weight 50-60 lbs. Otherwise as prescribed.
I slowed way down on the Good Mornings...I've always been wary of them. WOD was #2, full lower body lift earlier this morning. Off to the track for plyos and sprints this afternoon.
I slowed way down on EVERY exercise. Not that I'm wary, it's just that I am not as in good shape as Matt is.
Good mornings went OK. I didn't put the weight down on any of the sets just hyperventilated between reps every now and then. KTEs had about 3-4 breaks/round after the 1st round. Time was 24:51.
My very first WOD and I loved it. Averaged underm 6:00 per cycle and ditto on the GMs - they're scary. The hanging crunches kicked my butt - thought I saw a clown "driving a buick" once. This is going to be fun!
31:47. First time at GM's, so I used 75lbs and took it slow. Good times!
great workout! grip was failing at the end.
will go faster next time.
Five rounds for time of:
Run 400m (all b/w 1:33-1:40)
95# Good mornings, 21 reps (pauses but weight never went down)
21 Knees to elbows (all broken)
TOTAL TIME=30:24 (5:25/5:54/6:14/6:33/6:17)
Hey matt.G what are plyos
Used 20 KG sandbag for good mornings, hamstrings v. tight, need to work on flexiility. KTE turned into bent leg raises by the end. 200 "knees-high" skips for runs. Grip shot, lats on fire, hammies nicely toasted - what more could you ask for?! ;-)
Plyos = Plyometrics
Desperately needed to run outside. I kind of eyeballed the distance in a nearby park. I did have a pullup bar, but no set distances or weights. Subbed 20 body weight goodmornings & 20 squats for weighted goodmornings.
subbed in 2 minutes of jump-rope for 400 meter runs (legs sore from an hour and a half of touch rugby and previous workouts this week). Good lord am I sore - thank god for a rest day tomorrow!
round 1 - 6:11
round 2 - 6:39
round 3 - 7:00
round 4 - 6:32
round 5 - 6:23
32:29 as prescribed, all GM sets unbroken, all KTE sets broken.
WU - 6.5 jog
WOD -subbed GM with Romanian lift. And did only 7s not 21
GM: I used 45# bar(My first introduction to GM, I kind of like them, I will use more wt next time.)
KTE (or as close as I could get)
400m run average 6:45 pace
I sure am glad that the Crossfit website doesn't have a "death" black background. I think I would go blind.
subbed sit-up machine where feet are locked in for knees to elbows.
Took a different route today.
Did 21-15-9 of the triplet: BW BP, 2 pood KB swings, 10 lb weighted pullups. Felt good. Time was about 12.
Followed up later with a 5k and fencing lesson.
subbed 500m row for the last run when ITB started to act up.
Executed @ 33:58.
-Some sets broken.
-GMs done @ 55lb > 75lb > 95lb (last round).
28:02 as written.
Runs slowed down at the end and KTE's slowed way down.
I am glad tomorrow is a rest day.
400s on treadmill @ 2 deg incline, 10 mph (max speed for this treadmill). Good mornings unbroken, KTEs 2 sets unbroken.
21:35 - time includes 2:20 break for kids'issues. WOD was modified w/ 2 min elliptical, 35# Good mornings, and elbow supported knee raises due to shoulder issues (first 10 were KTEs). Should go heavier on Good mornings next time.
Ryan Atkins, glad you liked the link.
BTW=150. Treadmill. Rings. 95# barbell.
I must say, my good-mornings were probably very ugly. My flexibility gave out at about 55 degrees and the knees were bent on all reps. I tried to copy the pictures on T-Nation rather than the later links as those looked like 'major back disaster' territory. Didn't put the weight down but panted. KTE's broken.
That's the sound of the men (and women)
working on the
Posterior Chain... Gang"
1st 2 sets of GM's at 65 lbs
last 3 sets at 85 lbs
last set of K2E (and last 7 reps of 4th set) subbed V-ups, my shoulder gave out so no more K2E's today.
First day back from a self-imposed week off. It wasn't a strict week off from everything, just crossfit. I still practiced handstands and various other things about every day and during the week off slightly strained an abdominal muscle.
Decided to do Grace today. Time... 6:38
Also did 4 rounds of 10 pullups, 20 pushups, 30 squats.
Either 29:04 or 24:04....I can't remember if I started on 9 or 10 on the clock!
I think it was 24, I was moving fairly consistently.
Used 105 on the GM's
KtE broken at 10 and 16
T-mill was taken - subbed 500m rows
Good Mornings - messed up and did what I guess would be called straight legged deadlifts. No wonder I didn't need breaks on 'em - Darn!
K to Es - broken, form suspect
28:57 as Rxed. Did KTE on rings although I don't think it was any harder than a bar. Matt G in 19 minutes is smoking.
400s at ~1:15 and staying unbroken on the other 2 exercises helps ;)
after doing the "Fool's" WOD yesterday, i just wasnt into another day of metabolic hell...recovery is important, too. so i did the DL WOD i had also missed.
legs probably couldve handled more but im insisting on maintaining good form, and my back strength is the limiting factor. so i held off but was able to maintain perfect form throughout. warmed up w/ a 10min run (~1.25mi) and 3 rounds of squats, pushups, situps, pullups, and stretching.
Subbed and still took forever! Grrr.
runs on treadmill, no incline, 10 mph (upstairs, rest of WOD downstairs)
good mornings, 45 lb. bar, with bent knees, no bend at waist, all unbroken
K2Es all broken
I've never done GMs with more than a bar, and my lower back is sore from the 7x5 DL WOD, so I didn't push it.
K2Es were slow, but I did them. Some moving around stations b/c of others but not nearly enough to account for the time. My GMs were deliberate and slow. My K2E lowers from top were also controlled, so not fast--but, still...!
broke the k2e's up. I don't have a pullup bar, so I use a beam on our porch for all the pullups and such...hard to do large numbers of the k2e's on that beam though! I'm tired! :D
Looks like I hit post before I intended to...
POSE running, 95# GMs, broken KTE
GMs are a strong move for me - heck, my pre-Crossfit squats used to look like a good morning. (Ouch!) Strong hip snap (like a kb snap) to drive hips back under bar. No breaks on the good mornings.
28:17 as Rx'd
400 meter runs were done on a treadmill.
I felt pretty good about WOD until I started running....
Ran 3/4 mile to buddy's house to use his gym. Have experience w/GM but has been awhile so only did 75 Lbs. Rarely stopped so will up the poundage next time. Had no experience with KTE before and never want to again. Could only get by w/sets of 8. Abs still fried. Time : 25:54.
As my main man Daffy Duck always says, "Mother".
I did it with the bar in my hands. I think that it may have been easier. I'm not sure I could have used the same # if it were behind my head.
Used 55# bar for GM's.
After the deadlifts, I now have cooked and cured hams just in time to be served up for a rest day.
400 M. 95# GM 21reps . 21 KTE.
26:17. Whooped me. Runs slowed down to a crawl as my hams became more and more fatigued. Good and tough stuff!
slow man weighing in--49:22 as rx'd.
10 min elliptical warmup.
29:58.6 was trying for under 30 :)
First time doing good mornings.
Sprints were slow. Treadmill would only go 10mph.
Goodmornings and knee to elbows werent broken until the third set.
31:12 as Rx's
GM's unbroken... KTE's was weak point... Left small puddle under power rack.
25:34, 85 lb bar and bent knees, also subbed knees to chest for knees to elbows.
WU w/ Samson stretch, ring dips
28 Muscle ups in 18 min
400m's were fast 1st lap then slow 2nd (every round)
95# GM (unbroken)
KTE (broken - 10/5/6)
time - 34:40
then played hockey for 1.5 hrs.
still loving the warm-up.
twas a good day.
37:30, subbed with 80lb Good Morning — Zercher Variation. Runs weren't bad, KTE were tough. I need a rest day.
28:35 as RX'd
Did runs on a treadmill with 4% incline. Came out of this one completely soaked.
a.m. ConceptII Rower Time:16.25min Calories:300
Stairmaster Time:30min Calories:472
Total Cal: 742
p.m. Five rounds
Run 400 meters
95 pound Good mornings, 21 reps
21 Knees to elbows
TOTAL TIME 46.21min
Only made changes for good mornings
rounds 1,2: 65 lb DB for GMs
rounds 3-5: 30 lbs of weights for GMs
Got too tired holding the DB up to my chest so switched to lighter weight.
4 Rounds= 31:41
My lowerback could not take another round.
7:45p yesterday's WOD
10 min rest
8:15p Five rounds for time of 26:15.5
Run 400 meters
60 pound Good mornings, 21 reps
21 Knees to elbows
Did good mornings very slow and controlled focusing on hamstrings as lower back is sore from the 7x5 deadlift workout.
Pre-WOD: No problem, I can run
Post-WOD: I see what you're talking about regarding chronic endurance training... so much for my first WOD.
subbed hanging leg raise for k2e. all else as rxed. 28.50
had to put some walking the last 3 400's, saw pukie coming.
What gets me is that MattG. said he slowed down. 19:38 is slowin down?!
Using 35kg sandbag for good mornings. Time includes transition time for transfer into house and up to 1st floor to pullup bar.
This one goes as follows:
1. Run- continous (10 1/2 minutes)
2. Knees to elbows (105 broken) and GM's (50 kilos; 55 then 50) 14 minutes).
Total time 24 1/2 minutes. Tired I am...
Lisa: 5 rounds of jumping rope (alternating leg), 80 twirls; 10 knees to elbows (w/ jump); 10 good mornings (35 kilos) - about 30 minutes.
33:13 didn't go too fast today, just enjoyed the work.
Did this last night, first time doing GM's w/ weight. THANKS to SteveS and RDC for posting links to GM form! It made a huge difference!!
W/U: regular w/ progressively heavier GM's to get form.
Time: 32:18 I could crank out the GM's w/ 95 lbs once I got the hip thrust, but K2E's killed me, esp. on the grip. Chi running form is getting better so run was no problem,just kept falling forward. Wow, this stuff really does show you where you're strong and where you need to work.
30:14. Subbed 1 pood kb swings for Good Mornings, and situps on the last two rounds for KTE's. KTE's were a killer. Warmed up with OHS's.
Sandy: 22'07. I really sucked wind at the end. Not sure why...
Darlene: 17'22. Subbed crunches for KTE after second round d/t sore hip
29:18 as prescribed. This was much harder than I anticipated. My mental preparation was a limiting factor.
Did GM's wiht 2 1 pood KBs, 11 KTE/round.
Jumped into Crossfit witht both feet 2 weeks ago, Was doing OK for the 1st week or so, then was hit with crazy systemic fatigue. Just more workload than I could handle. Easing back in over the course of a couple weeks.
Somewhere around 27 minutes.
Used 65lbs for the good mornings, and broke the knees to elbows into sets of 7. I think I'm starting to get the hang of them (apologies for the horrible pun).
40kg for the good mornings.
Hey Matt G,
Any chance of giving us an idea of what type of plyometric sessions you do. Just curiosity.
good job paul moldovean
As Px'd (except 65# for Good Mornings)
only time for three rounds
26:19.41 as rx'd
Good mornings were very poor towards the end!
Felt surprisingly strong on the knees to elbows!
60lbs instead of the 95lbs and had to rest alot between the KTE's to complete the sets. No place to run so road the life-cycle for 2 min at level 6
Did Good Mornings w/ bar only (45#)
23:02 as Rx'd
I'll be feeling those Good Mornings tomorrow...
wod as prescribed.
21 good mornings @ 95# (unbroken)
21 knees to elbows (broken)
time = 23:08
22:15 with following mods:
-1:45 jump-roping @170 rpms vs running
-35 lbs vs 95 lbs gms.
-hanging knees-to-chest vs full KTEs
only had time for 3 rounds and it took me 24 minutes to do them and they were not as RXed.
1st set: 400 m on t-mill, GMs 15 x 45#, 15 KTEs
2nd set: ran around block, GMs 15 x 65#, 15 KTEs
3rd set: ran around black, GMs 15 x 85#, 15 KTEs
looking forward to cert. clinic for help with technique and food.
SUBBED 400m ROWS FOR RUN, EVERYTHING ELSE AS PERSCRIBED.
as Rx'd, 95# GM unbroken, KTE broken 11's, 10's
24:12. BW=205. doing laps of Gold's took 35 sec per flight. Therefore, could knock 3 mins off of this easy. I LOVE workouts like this because they remove the BW adv/disadv. I wish coach would use % of BW from now on for certain movements to equalize things.
Did not have much time today:
Stairs 200 Steps
Leg Curl 45lb
Knees to elbows on Incline bench
39:30 as rx'd. "runs" around the yard for first time this year.
21 65# GM's
21 (broken) K2E's
Well lets see they started out as knees to elbows...by the 3rd set they were knees near 2 elbows....5th set they were knees 2 wherever they wanted to go and by the last set they were knees just glad they got up past my waist.
9th WOD, feeling good, low back is tender, but amazingly the GM's loosened it up a bit and made it feel alot better.
Hair of the Dog Theory!!!
100 lb using dumbbells--not recommended but works
knees to elbows felt great: proves what 6 mo of this can do for you
35.34, done after work
Good mornings with 40kg round 1,and 42.5kg 2-5
grip on knees to elbows was limiting factor
21 round 1, 11,10 round 2, ,8,7,6 round 3,
5,5,4,4,3 round 4, 4,3,3,3,3,2,2,1 last round
received a set of COC grippers in the morning
and had taken the #1 to work and GTG'd throughout day
first set done as Rxd 21/21
second - fourth done as Rxd 18/18
fifth - done as Rxd 21/21
completed in 26:00 estimated
did 15 rep rounds by accident (remembered wrong #)
Did this on the day it appeared but didn't post:
Subbed 65# Good Mornings as I have an injury in my left hamstring tendon that hasn't healed, and I haven't done GMs in a long time.
GMs straight through, but KTE all broken.
Knees to elbows took up most of time.