December 6, 2005
Run 1 mile
100 Back extensions
Run 1 mile
Mix and match back extensions and sit-ups as needed.
Post time to comments.
Compare to 050430.
Posted by lauren at December 6, 2005 7:19 PM
Had to pic the coldest day of the year for my first run huh? BRRRRR!!!
Was going to run a timed 2-mile tomorrow anyway...easy to add some back extensions and situps!
Where was that picture taken? Very cool - traveling and motorcycles!
Looks a lot like Cambodia!
Whats a good sub for a back extension. I have a small gym in my apartment complex and I dont think it has a back extention thing. Plus, ive never done them before(lol@myself).
Going to substitue the mile runs for 1500 meter row. looks good though.
Lay dorsal-side up on your kitchen table, counter, park bench, etc...anything that places you in a position of being able to do the extensions. For a majority of the xfit exercises, a machine "thing" is definitely NOT neccessary. Use your imagination! Good luck and have fun.
marianne (wife of hakim (eric))
Back Extension Sub=what Marianne said or use a fitness ball with feet hooked under table/bench/railing etc..
This old guy isn't running tomorrow. Ankle is still sore from the box jump and burpees last wednesday. Any suggestions to sub for the running.
Don't have a rowing machine either.
22:01 - 1600 meter rows (healing toe still being a pain), situps anchored by two kettlebells, back extensions.
Situps unbroken, extensions broken at 50 then every 10 thereafter.
30 kipping pullups
9x5 20# clubbell swipes setted with 5 two handed 20# clubbell mills during the one minute break between sets.
3x3/3 62# kb cleans
2x2/2 72# kb cleans - so much hip drive on the first attempt that I smashed the handle of the kettlebell into my chin; going to be sporting a nice bruise there tomorrow. I really like the paint on the newer bells - the gloss finish allows it rotate more easily without tearing up my callouses as much as the matte finish. Can't wait to be able to do double 72# kb cleans.....
Spc Terry 20:28
The back extensions were alot harder than expected, slowed my 2nd mile down dramatically.
As rx'd, 27:40. A little too much time spent during the wkout fixing things I forgot to set up - like wt on the smith bar when I started the GHD situps. (doh!)
1 mi. - 6:45
100 situps (50 ghd, then 50 on floor w/ feet anchored - 20,20,10,20,15,15)
100 back ext, (20,20,20,15,25)
1 mi. - 7:45
alternated situps and back extensions.
My attempt at a motorcycle trip to Cambodia was met with much wetter results.
CFWUx2 minus sits/BEs
100 back exts.
50abmat back exts.
1 mile run
almost 6 minutes faster than last time..
Snowing before dawn.
Legs like lead on second run.
Time: Thirty Minutes.
Looks like Ankor Wat?
We (Aaron, Bill, Dennis) ran a little over .5 miles today for the runs. Snow and ice pretty bad on the base with sub 0 weather. rough.
situps and back extensions no problem...
100 back ext 7:00
made the mistake of doing GHDs. Lessons learned!
1 mile 7:24
100 back extensions
1 mile 8: something
I was doing crunches......how does crossfit want us to do situps?
Run to the gym
25x4 for situps
25x4 for back extensions
and from the gym
legs and ab's have been sore forever....
Can anybody please tell where to find the black and white medicine balls that I see people using during squating exercises? thx
24:27 as rx'd
Runs on treadmill @ 1.5 deg, 10.5 mph for 1st .6, 10.0 mph for remainder.
Time includes 1:30 of waiting around for a treadmill for the 2nd mile, so it was really about 23:00 of actual work.
they're dynamax 20# balls-you can do a google search for the balls, one website is www.performbetter.com
2k row 7:04
100 sit-ups and back ext. plus long walk to GHD, approx 10 min
2k row 7:41
Total time 25:45
I have that nice cough from the rower that will stick with me all day.
I'm new and this is my second WOD( I did yesterdays which was awesome). I have two questions, first what is the reason for squatting on the ball? Second, if you're weak at an exercise should you practice it everyday or only on days it's in the WOD??(i.e. pushups) Crossfit rocks!!!
Thanks ~ Dan
Good morning, what is the equivalent to 1 mile with jump rope.
At our place, we use the med. ball to mark the min. depth for a squat to count.
Yes, Cambodia, Sambor Prei Kup outside of Kampong Thom. 5 days of 6-8 hour rides on Cambodian "roads" is brutal on the body, but I held together okay, thanks CrossFit.
Don't worry Dan, I met with plenty of mud, even in the so-called dry season.
Team Mosul(Spinter Group)
Matt W: 22:08
Mike H: 21:?? (I forgot to write it down and now I can't remember)
M: 26:13(his time is skewed because he got stuck in a pile up @ the back extensions station)
Chris C: 19:22
Matt and Mike smoked me on the run portion. I got lucky and caught the back extension station open and was able to do a 67/33 split on both SU and back ext. without having to wait.
Did anyone see where that goof Steve Ilg said on his web blog that he and his "master students" did Cross Fit on their recovery days? I think he smokes those overpriced herbs he peddles. He used to have something to offer but he has become this completely self absorbed guru type. Sorry about the rant.
wod as prescribed = 22:23.2
first mile = 6:41
second mile = very slow
For fun during a P.E. class with eighth graders
Tire carry 30# tires for 5400'
Duration 16:56 (a contiuous walk).
Power cleans and Deadlifts later...
Okay this is really frusterating, I guess I shouldnt have read the other times before posting mine.
Let me start by saying, I havent run in a while other than a walk or jog here or there, also at 250lbs and 6'1" My body cant take it too well, (knees and hips) But I did it! albiet very VERY slow, total time as Rx
about died on the run, not winded, just blown out legs from the last two days WODs Oh well no where to go but up!
24:32 1600 m row, ran last mile.
1st mile 6:50
100 situps straight
back extensions 25,20,20,20,15 (a lot harder than i thought)
2nd mile 8:00
Got you Collin! I had the advantage though, you went first, so I had your numbers to shoot for. I agree wit you, not kipping on the pull-ups kills the score. 1-0 me :)
Elite Fitness Bootcamp
Team Pre-Ranger (High School XC Team)
RIP Contracts here they come!!! I LOVE my job AND CrossFit!
Usually don't post as I am one day behind (I am in Iraq and workout early in the morning, which, at times, is before the WOD is posted) anyway, was LOL at the haiku post.
1/2 Volume WOD:
.5mile, 50 situps, 50 back ext, .5mile
1 mile row C2
25 back extensions / 25 sit-ups X 4
1 mile row C2
25 su 25 be *4
rowed 800 m back was like a rock ran 800
time was about 30 min
1 mile run: 6:13
100 situps and back extensions
1 mile run: 7:42
about 25+ min.
ran the first mile (8:06) treadmill-too cold outside!
Rowed the 2nd mile-1600m(7:25)
sets of 10 for both
(pr with both 1 mile runs @ 7:00)
First week of CrossFit and I love it! This was the first WOD I was able to complete entirely.
treadmill at 1% incline
sets of 25 for situps and back extensions
WOD in 22:20
Miles on Treadmill @ 1%
Broke up the sit ups and back extensions
WOD 26:17 as rx'd.
runs were done on treadmill.
Sets of 25 abmat situps/25 back extensions on smith machine
2nd run was faster than the first. Still over 8:00 minutes. Stride smoothed out during second run.
runs on treadmill
broke sits/exts into chunks o'50
26:45, situps unbroken, runs were 4 x around my block, which is 440 m, so I actually did 1.1 mile runs
Workout #1 today was a run(3) - swim (1) - run (3). As such, I subbed 1600m rows for the mile runs in the WOD.
Time was 17:32.56
WOD was #3
On my way to KC...might have to cheat with some Bryant's tomorrow.
this was my first WOD. Im 19 and pre excited about this website, you old people are pretty bad ass
Subbed 65lb. KB swings x50 for Back Ext.
Took a very hilly route, so mile times were slow (8:02/9:17).
had to wait on a bench to do back extensions
2nd WoD today. Everything hurts. I like it.
At the gym:
I didn't want to do the treadmill so took a few loops around the block. I figured 4 loops around a city block and 1 mini-loop through the rooftop parking lot was about right. Includes a couple flights of stairs and a nice steep hill. Everything was fine for the sit-ups w/abmat type device. Chose to do all 100 before moving to Back extensions because the exercises were on nearly opposite ends of the gym. I didn't want to waste time transferring. Back extensions were tough and took me nearly nine minutes, and then I couldn't run for nearly 1/4 mile into the second run.
By the way, it was a double WOD day. Did Tabata this morning.
Total time: 30:45
Runs done on a treadmill at a decent incline (harder than road running, i think).
All SUs and BEs done on a GHD, alternating SUs and BEs, usually in 10s.
Not displeased with the effort, though i was hoping for sub-25. Can't really complain too much, though.
OK, so I saw the Steve Ilg comment above and had to investigate.
Here's what started the Ilg comment:
COACH's OPINIONS ON CROSSFIT
Noble Coach Ilg,
Thank you for your counsel on the Blessed Beads. I
look forward to their arrival.
I am now living WF "out loud" as you say, and a friend
of mine said I was wasting my time and should start
doing Crossfit like he is. Well, I know ours is a
Higher path, so I'm not about to get off now. Out of
curiosity I did spend some time visiting the site and
WOW, I'm not sure if it's a movement, trend or cult.
I'm curious if you're aware of Crossfit and what your
feelings are regarding the craziness.
Much love and a long wolfy HOOOOOOOWL!
Your Humble Wolf Bro in Sherman Oaks
Dear Wolf Brother in Sherman Oaks,
Ilg's response was something along the lines of,
"we do Cross Fit on our recovery days," and then some bragging about running up mountains and practicing what he preaches.
Looks like a site dedicated to the sale of herbs and swampwater to me. Yoga is a good idea, but using it as the only way to fitness? I think Coach uses the term, "A fool's gambit" for things like that. And this wolf guy calls CF a cult??
24:39 as rx'd
50, 25, 25 rounds of sit ups and back extensions on an exercise ball
Normal situps anchored (unbroken set), GHD for BE(20,20,20,30,10).
This took alot longer than last time, but I ran on sand and used a GHD for the back extensions rather than doing them on the ground. I also was sharing the GHD with 5 other people so I had a long break in between sets.
I forgot. 21 95 pound thrusters in 1:29. 8 seconds faster than last time. Broken 11, 6, 4.
Total Time: 28:30
This included stair-climbing time, and improv when the back-ext. machine was taken.
JUst did a marathon on Sunday - I will atttempt this tomorrow as long as my legs cooperate! 2 marathons within 5 weeks - 2 days off and still sore. Hopefully tomorrow will be better so I can jam through this workout!
first mile 7min 45sec
100/100 9min 10sec
after that a major case of pussyitis kicked in and had a major back spasm. Never the less
Total time 31min 06 sec
First mile 7:10 (treadmill)
100 sit-ups anchored
100 b.e.'s on glute/ham machine
Last mile was a little over 9 minutes
Brand- executed WoD in ~ 32:00.
- Sit-ups and back extensions broken up into 3 sets.
- Additional 3 sets of box jumps @ ~24in.
18:50 as rx'd
I will caveat this with I had a rest day yesterday.
Had to use the Aerodyne Bike, average around 2 miles for 1 mile.
76.4kg, 9.5 b/f.
19:15 as rx'd. Nice workout coach.
26 minutes. Trying to run after 100 back extensions is a sensation i've never quite felt before. Concluded with a staredown with Pukie...I won...this time.
mile 1, 9:10
Substituted GTH therapy ball sit-ups
Substituted Therapy ball back extension (no gym)
100 each broken 50, 25, 25,
mile 2, 10:35
2xCFWU (actually 8 pullup, 8 pushup, 8 45lb OHS, hip flexor stretch)
As Rx ~30:00
Mile 1: 6:37
Mile 2: 7:47
WOOT on my first sub 7 mile. Definitely a bit tore up on the cardio side of things. HR still around 100 an hour after finishing the WOD.
1st crossfit workout... still freezing too. I think it was sleeting.
mile 1: 8:42
su/be (50/50): 12:03
mile 2: 10:40
at least it'll be easier to beat next time...
as rx'd 31:20.4
first mile: 8:10
4 sets of 25su/25be : 13:10
last mile: 10:00 <-- suck
First Mile 6:06
Total Time 23:03
3rd day of Crossfit:
ran 1 mile
100 back extensions
ran 1/4 mile
I forgot to write that I rowed 1600 meters instead of running
As rx'ed: 32:23
SUs and BEs on GHD broken into sets of 10, then 5s after 60. 1st mile ~6:30, 2nd ~7:00. BEs killed my time. Chris
100 back extentions(broken sets of pain)
Miles done on the treadmill @ 1.0 incline.
2 miles 14:30
100 back extensions
2 miles 20:00
Run 1 Mile 7:41
100 situps/100 back extensions(25/25X4) 10:22
Run 1 Mile 8:51 (lower back tighening up)
45 minutes. Lousy time but at least I did the whole thing.
row 1600m on c2
100 back ext.
row 1600m on c2
Subbed 1 mile row for 1 mile run
1 mile Row
100 sit-ups&100 back extensions
1 mile row
Runs on treadmill
Alternated 10 sit-ups / 10 back-extensions for
Subbed 6 minutes of jump rope for 1 mile run
The mind control, or brainwashing, exerted by cults often take the form of at least several of the following elements:
A totalitarian control over the lifestyle and time of its members - Many cults tend to dictate exactly what its followers should read, eat, how and with whom they should spend their time, and even what they should do in off hours. This totalitarian control is necessary for the leaders to indoctrinate the followers in everything they do, and is also an attempt to separate them from anything not associated with the cult. This is why cults often live together in groups.
A charismatic, self-appointed leader with complete authority - Cult members are taught not to question the teachings, practices, or ideas of the Coach. Many cult leaders truly are charismatic people, and are able to influence people to believe them. It is common that a cult member is not told everything up front when joining the group, but that they are taught increasingly controlling ideas and teachings as they go. In the case of some of the more well-publicized cults that have come and gone, it is also common that the leader's ideas and demands evolve over time, becoming increasingly controlling and restrictive. One very clear identifying element dealing with the leader of a cult is that the leader will always focus the attention and veneration of the members upon himself or herself. At the heart of a cult usually lies a very self-centered and self-seeking person.
A focus on withholding truth from non-members - Many cults teach their followers to be completely open and truthful within the group, while at the same time they are encouraged to be secretive and evasive when questioned by people outside of the group. This is another form of mind control-instilling guilt in the members if they hold anything back within the group. The members are taught that outsiders wouldn't understand or that they would only make fun of the ideas and practices and requirements for living within the group. Only specially-commissioned members are appointed to recruit members from outside. New members are usually encouraged to keep silent or even lie, especially to their families and close friends.
The three elements listed above are very successful ways to create a group mentality, an us-against-them way of looking at things. This is essential for any cult that wants to keep its members. The more afraid of the outside world the members become, the more strongly and faithfully they will keep within the safe fold of the cult.
tough to follow that one... but here's my attempt.
didn't stop to check my split times.
100 situps unbroken
100 back extensions(30,30,20,20)
lost time on transitions because I had to come in and take off the winter clothes and then put them back on for 2nd mile.
Ray, thank you for your replied.
Total time- 25:29
first mile- 8:00
situps and extensions- 9:32
second mile- 7:57
1st mile: 5:18
back extensions: 40,30,30
(alternated sets between situps and back extensions)
2nd mile: 6:22
total time: 19:37
I did the running on a treadmill with 1% incline. I lost a little time on mile #2 due to a power flicker that caused the machine to reset. This is my first crossfit workout and I felt like I was on the verge of passing out for about 15 min afterwards. Good stuff.
Correction to my earlier post:
This is my first post, not first corssfit workout. I've been doing crossfit WOD's seriously for about 2 weeks now.
Team Ruthless CF Va
WOD as RX'd -19:25
The run distance was 1.1 miles, no biggy, but I have a slightly strained groin, situps anchored, no break, back extensions done 30, 20, 20, 15, 15, with about a 5-10 second break between each set. Running after doing situps and back extensions is a whole new era of effort.
Group Moffett completed the WOD in 25:43:28. However, running that last mile was very tough after completing 100 back extensions. Everyone's back was so tight. The first mile was ran in 6:10.
Run YMCA-Lincoln Pk. (Speed Workout/2 SetsStairs) 30min
100 Back extensions
5 sets of neck flexion rotations to failure (3 Sets in combination with 25lbs wt.)
Don't know if I can get to this one today. It will be too late to run by the time I get home...
will have to do some substituting for today's WOD
Workout as follows
Lisa Bike ride (one mile) RDL 65x10x4 (1:00 interval), sit-upx75 2:00, then CJ 45x2x2, 55x1, 65x1x4.
Jon Bike ride (2 miles) 5:45 RDL 110x10x5 (1:00 interval), sit-upx60 (w/10 kilos), then CJ 60x2x2, 80x1, 90x1x5.
Subbed two miles on bike for each run.
25:26 as perscribed. First mile run at 9 mph, second mile a little less. Situps all done with unanchored feet, shoulders to knees. Finished with 1 set of reps to failure of 135lb bench press...36 reps. Just wanted to see.
30:32, did not push the time
Joe- 25:35 as Rxd
Vanessa- 29:30 (subbed jump rope for runs-9:00 min and 11:00 minutes)
Sarah- 28:30 as Rxd
Abby- 30:00 as Rxd
Ruby- 30:36 as Rxd
Dave- 39:03 as Rxd
Jason- 28:59 as Rxd
Jen- 29:45 (only ran ~1/2 mile for 2nd mile-1st CF WOD)
Subbed ME clean day. got 245, disgusted with three failed attempts at 265. BW 235
Went on to do Bear-like complexes(PC-FS-Thruster-Push Press-Split Jerk-Back Squat-back to overhead and down) with increasing weight, just to practice the complex. Singles(?) at 95, 115, 135, 155, 175, 185, 205) Rest only to change weight. Then 5-5-5 x 3 of OHS, OH lunge R, OH lunge L.
50 Glut-ham situp's 50 abmat 5:53
100 back extensions 5:01
Hard to run the second mile with my hamstrings so tight.
Cool! I have always wanted to be in a cult, Tried Amway a few years back but it wasnt punishing enough for me! I particularly like the way I hover around the computer between 8:30pm and 10pm waiting for tomorrows WOD to be posted, even when I know it will be an off day> And those videos (especially lately) are ment to break down the male crossfitter in new ways (ways that make you feel funny, like when I used to climb the rope in gym class) It's all a plot to get us to live together (Considering seriously after seeing Eve's abs) And maybe I can send all of my savings to CFHQ to be spread throughout the crossfit nation, I am already praying on percieved fitness buffs, beckoning to join our strange and eclectic ways! LOL!
27:45. ran on treadmill, about 8:30 pace. feet unanchored on sit ups. definitely felt surgical mesh for hernia repair pressing against hip rest during back extensions. kinda weird, but took mind off how pumped lower back was. quickly remembered pump during 2nd run. did sit ups and extensions in alternating sets of 25.
Total time: 31 minutes and some change...first mile was sub 6. I don't want to talk about the second mile (9:30ish). Feels good to be done though...
2nd WoD: as RXd - 36:57 Bit of an issue w/ the stopwatch, so I'm a touch off. Feel pretty good about the score as I expected to get somewhere between 40-45 minutes. Slowed somewhat in the transitions between back extention and situps by yesterdays WoD (arms still won't completely straighten), but mostly I need to push through the pain. Slowed down too much on the second mile run .
Oh, ran on a treadmill @ 1% grade, extensions on a bench w/knees anchored on a Smith Machine bar (thanks for the tip marianne and GregEv), unanchored situps.
Ran first mile on treadmill at 1% incline in about 7:30. Did the sit-ups and back extensions in sets of 25. Came back to find the treadmill wasn't available, so I pedalled frantically on a stationary bike with medium-high resistance for 7:30. Total time: 25:00. Unfortunately, it's cold and icy outside (Minneapolis), so running outside isn't an option. I'm tempted to try this one again when the gym is less crowded to see how I do.
20:09 Did not run split times, both miles under 7:00 though
First mile at 6 min, a long transition from track to glute-ham, then second mile a minute slower than first.
My first complete wod...32 minutes...one small step forward.
Chris, same here- 1st complete, as-prescribed WOD for me, and about 32 minutes. That's a victory in my book, just being able to do one of these things without wussing out and having to substitute/reduce weight, etc.
Mile 1: 8:14
SU/BX: 20/20-20/20-20/20-15/15 (start weeping)-15-15- (groaning and muttering under what's left of my breath)-10-10-sob
Mile 2: 9:54, first part about as gimpy as you can get- I must have looked very strange on the treadmill.
As others have posted, the second mile was murder for about the first 0.4... then things loosened up and I got back to a decent pace (for me) again. Actually felt pretty good by the end. If I hadn't had the back to worry about, it wouldn't have been so hard.
I have to point out that I hate back extensions with a passion. I honestly didn't think I could do 100 in one day, let alone in about the 16 minutes it took me... I'd read other peoples' comments and saw that they could do them, so I just resolved to do them, even if I was doing 1/1-1/1-1/1-collapse-1/1, etc. I suppose that's why I *need* to do them- they are hard for me.
Joey, I hear you man... as a cult this wouldn't be so bad. I saw the video from a couple of days ago with the squats/muscle-ups/hanging power cleans, and I was blown away by how fit those three are. I think I was most impressed by Nicole- she just would *not* quit. Seeing the videos really helps with the motivation. Eva's abs are a nice side benefit.
I am sore all over, and I love it. I went for a run yesterday at lunch (6 degrees above freezing, 10 below windchill), and couldn't believe what a difference a little more than a week of crossfit has made. I still pushed up the hills, but my recovery felt like it happened twice or three times as fast. Now if my lips would just un-chap themselves... :)
What a tough little workout! Tough second mile with my back tighening up from those extension. Keep up the good workouts!
1 Mile run (new P.R.-8:35)
5 x (20 su & 20 ext)
1 Mile run (10:35)
Ran outside at the high school track, 16 degrees F with a 10 mile per hour north west wind. I brought two 25 pound dumbells and used them to hold down my feet for sit-ups and held them across my chest for good-mornings.
1st mile = 11:10, 100 sit-ups and gms = 11:10, 2nd mile = 11:40, total time 34:00.
mfbunch: 22:22, first mile 5:45, then transition to gym for sit-ups/back extensions, transition back, then somewhere in the 6:40ish range for the last mile, killed on the transitions
this workout has exposed my achilles heel-back extensions killed me on this one
Legs were smoked. Had to take a 5 second break on the last mile to get rid of the lactic acid in my thights. Thank God for the rest day.
CFWU x3(-sit-ups & back xtensions, +push-ups)
Had to do runds inside on the treadmill(3.0 incline). I hate having to do that, it takes for ever to get up to speed. Wasted alot of time trying to figure out another place to do the back-xtensions. Ended up doing Supermans(holding each for ::02) on the floor for a sub on the last 50. The first 50 were done a make shift GHD. Sit-ups were anchored, done military stile (hands on chest, elbows to knees). 75,10,10,5 Back is smoked!
1 Mile rowed 6:20, second mile split: running 1/4 mile, finish on eliptical ~10 minutes.
Back was NASTY tight after the extensions... that's a new XFit discomfort I haven't felt before.
Each part took about 8 minutes. Back nice and tight on the second run.
1/2 Mile run (treadmill)
100 sit ups
50 back extensions
1/2 Mile run (treadmill)
Back started to kill after 50 so I switched to Push ups
unanchored sit ups
1st mile in 6:02 (on a 400m track)
100 Situps unbroken (right at 2 minutes)
100 back extensions (broken after first set of 40, then 20, 20, 20)
2nd Mile in 6:5? (ran on treadmil)
Total time: 19:46
unanchored sit ups
1 mile: 6:35
Switched out on situps & back ext. Had a major back cramp which took a while to work out.
Unfortunately had to rest about 10-15 minutes after completing the back extensions
2nd mile: 6:27
Total time 41:30
Yet another weak spot ruthlessly exposed.
Jim is back 20:36 then 400+ on TSE with 10 min break
Felt flat... We all feel pretty good 1st 2 days than bonk on day 3. When does that change? Anyone? Beuhler?
CrossFit Torii Beach
Good work today. Our times spread from 20:38 to 22:27, but I had the advantage of having had a few days off. I felt guilty so I did the Tabata Something Else I had missed for dessert. Tabata score = 45, (pullups 7, pushups 10, situps 13, squats 15). Not a record winning performance, but I felt good and punished. All in all, today was a good day.
First run was at 11 km/h and the second at 10 km/h
this hurt. did it after the l pullups
Did yesterday's today. Rest day tomorrow.
First mile: 6:40. Second mile 7:40. Sit-ups and extensions in sets of 20.
1 mile on treadmill.
1 mile on treadmill.
29: something (I accidentally hit the stop button on my watch.)
The second mile smoked me. My lower back was killin me.
Cheers to my first full WOD.
1/2 mile run
50 situps & 50 back extensions, modified to fit on bleachers...ouch...
1/2 mile run
Approx. 20 minutes
Did warmup in living room, ran outside, across street to run 2 laps (~1 mile), back to my house to do LL and BE, ran back outside to run another 2 laps. Had to wait 4 times to cross the busy street, so that probably added 2 or 3 minutes.
Mile 1: 8:13
LL and BE: 8:22
Mile 2: 8:35 (but waited a while at the light)
25:31 as rx'd
Completed runs with 27lb ballistic vest.
did 50 back extensions instead of 100..was sore from doing a PR Power Clean the day before
my run times seem to suffer on the treadmill.
Mile 1 6:20
Mile 2 7:10
23:30 as Rxd
At least I wasn't the only one with a tight back during the 2nd mile.
I did not get to do this WOD yesterday. I've found the solution when it is too dark to run outside--run up and down the staircase. My abs are KILLING me from Monday's Tabata...It did not set in until late last night.
Terry, you're the only one? It's my last day on leave and me and the wife are heading out to do this workout. She loves crossfit, mostly because we both compete. She's kicked my butt a couple of times. See you all soon!
21:14 a day late. Did first mile in 6:36, second in 5:30. Guess I paced myself too much. Did a quarter mile for time then, just for fun, 75 sec.
First run 8:15.
100 situps and back extensions in sets of 10 or 20 each. All situps on GHD, "Jim Baker Standard of Excellence".
2nd Run 8:44 (more like a shuffle).
Nice link. I sent my authentic mojo for a blessing. Had no money, so I gave him an IOU.
100 sit ups
100 supermans (or is it supermen?)
5x3 front squat 115
5x5 hang power clean 115
First mile ~ 8min
Situps/BackX ~ 16 min
Second mile ~ 10 min
8 mph treadmill runs
2:53 worse than last time.
CFWU (3 TIMES)
Running on treadmill 8 min mile x 2
Back extensions: 35-40-25
Run 1.25 mile (7:41)
100 Glut-ham Sit-ups (9:07)
100 Back extensions (15:10)
Run 1.25 mile (9:35)
Mile 1 in 6:20 on treadmill
7:47 for back extensions and sit ups
Pulled 2000m row to finish in 6:59.2 which I was very pleased with.
Total time was approx 22 mins.
22:45 Terrible cramping in the lower back area during the run forced me to stop and stretch twice. Now I know how my wife feels once a month.
22:44. Spent 3 minutes of this time on the toilet doing you know what right after the 1st mile(5:40). Trample the weak....
Hurdle the dead......
29 min 10 sec.
Great workout, determined to get a better time when prescribed again
10 first mile
su and be by 10's
9:30 for second mile
That second mile hurt pretty bad after stressing the hip flexors so much, but did it faster than the first.
I warmed up first with 20 min on bike and 20 min on treadmill,,,and then the rec'd warm up posted on the site.
I tried the other day to just do the recommended warm up. It was my first crossfit work out in a very long time, and my shins really hurt on the sprint, hence the longer warm up today.
1.2 mi on elliptical trainer (7:35)
10X10 situps alternating with 10X10 back ext
1 mile on elliptical trainer (7:15)
Used the ET because my knees were still sore from 2 days of powder skiing at Targhee. Anyone know how distance on an ET equates to distance running?
Shortened and modified due to being on baby duty.
Row 1500m, 100 anchored situps, 25 HSPU's, row 1000m
A wailing, hungry baby makes you row fast!
2K row 7:34
2k row 8:19
modified Diane (earlier today)
30#x2 Db military press
snatch/OHS practice to 85#
Hotel room wod: 4 rounds of 25 burpees, 25 situps in 16:49.
runs on treadmill 1% incline
situps anchored, incline bench (lowest setting)
be's off of bench w/ feet hooked under
alternated 50/25/25 (be's broken further)
1st run about 8:15; 2nd about 9:45
A couple of days behind on this one. Didn't have my watch so I didn't time it.
Precluded with a 500m sprint on Concept2 rower and then a leisurely five minute row.
1st run was in just over 6, situps and exts. were done in sets of 25 and last run was just over 9. Back is pretty sore.
100 back ext (in 20s)
100 situps (50/50)
100 kb swings, 53# kb (in 20s)
too cold to run (-10F)
2 min on treadmill max rate then 6:30 on stairclimb level 11
100/100 all broken into 4 major sets, on straight BE at 25 reps.
10 min on stairclimb: 8 at level 11, 2 at level 10
Did the situps on a 45 degree decline-bench. My abs are now screaming.
25:07. First mile in 06:48. Last mile about 1.5 to 2 mins slower.
26:12 as rx'd. First mile in 7 min, last mile @8 min., due to back extention-whammified upper glutes. sits and exts alternated 50/50/50/50.
100 sit ups
100 back extensions
10 cirucuits *added 50 penetration steps
named Workout "Reed" after two time state qualifier who loved circuits. Meyer 37 min. Webb 35 min.
cfwu minus sit-ups/be plus push-ups 3x15
mile in 7:35
sit-ups 100 20,15,15,20,20,10
1/4 mile back was on fire could barely stand
3 miles upright bike 10:30
great workout did on tuesday still sore today thursday
thx for the info on the ball mfbunch
17:48 as rxd
1st mile 6 min
10 sets of 10 for situps and lower back extensions
2nd mile 6 min
lower back is cooked!
17:48 as rxd
1st mile 6 min
10 sets of 10 for situps and lower back extensions
2nd mile 6 min
lower back is cooked!
35 min., no back extensions
32:30 as rxd
1st mile: 9:13
Sit-ups/Back ext: 30/20, 20/30, 25/25, 25/25
2nd Mile: 10:39
22:14 - maybe 23:14
one or the other, but i think it was 22:14
did 1 mile
25 x 4 su + be
45# good mornings vice back ext.
Finnaly one that I feel somewhat competative with.
As requested: Did it in 20:04
Little bit of a cold....hopefully better next time.
not exact timing but i got around 24mins, thats also doing only 60 hyperextensions
For me the hardest part was the mile runs as i just don't have very good endurance right now.
Mile 1 ~ 7:40min
Mile 2 ~ 9min
total time 27:10
2 minutes faster than last time. Monte, my back was also cramping hard during the second mile. Had to stop 3 times.
ran 1 mile on treadmill, no incline, about 6:30
mixed 5 sets each of 20 situps (feet not anchored, arms crossed on chest) and 20 back extensions
walked/ran 0.5 mile on treadmill, called it quits b/c lower back would not let go, didn't want to force through the discomfort and risk injury
about 25 min total
BWt = 156
Made this up today- runs on a treadmill.
27:20, as rx'd
about the same for the second
sit-ups on the Abmat
First mile in about 7:15
Second mile started out at much slower pace
Situps and extensions done in alternating sets of 20.
Run on a treadmill.
situps with feet held by Snotty Sam- she is with cold so no wod for her
cfwu + Superjoints x 1
1 Mile run:~7 min
Situps + Superman Back Extensions: 60/40, 31/40, 9/20 ~5:42
1 Mile Run:~8:38 (back was tight and throbbing, stopped 3x to stretch)
Thanks for kicking my butt on a regular CF =)