Would "goodmornings" be a good substitute?

I had the same question as Jeff - good mornings or stiff-legged deadlift, and what weight (as a %age of bw?) poses a similar challenge?

same questions as the above....

13:50 - 400 meter runs outside, GHD hip extensions.

5 minute rest

Don Stevenson's WOD challenge from the forum (011606):

1 minute row for distance
1 minute bodyweight deadlifts (bodyweight 118, 135# trap bar deadlifts). 5 rounds for time.

1) 230-21
2) 206-20
3) 207-18
4) 213-17
5) 209-22

1065 meters/98 deadlifts. Lower back tired from the back extensions.

10 ring MUs with rings turned out each rep.

Hmm, will have to sub good mornings or the back extension machine (!) for the GHD hip extensions

My old boxing coach would have us do GHD Hip Extensions off a massage table &/or the ring. He or another coach would hold our legs down while we did the exercises as we hung off the side. Hope that helps you guys figure something out Paddy and Vince. Don't be afraid to get creative. If you find something that works, post it and let the rest of us know what you did. It may help others out.

Oh yeah.... Kelly, You are still my hero!

Here's one alternative, thanks to Jamila Bey: http://www.fitworkz.com/page.aspx?page_id=60

Adventures in Crossfit:

Dear Coach, and Crossfit Family:

Just got home from work, was about to do the WOD, when my friend comes over with some weights and says, "Lets work out" (he's got this classic bodybuilding workout memorized) He says "shoulders, Arms, Chest ect..."

So being the good "Fitness PIMP" that I am, I says let me introduce you to "Cindy" And You can spend 20 minutes with her (she's very impatient)

He was calling it Quits after 5 rounds in 10 minutes: I had to do a mini "Pep Rally" to get him to finish. ended up with 8 rounds.

So he says "This is the Real SH*#" and before I could even tell him about Pukie, he says " I feel like throwing up, I'm going home" When he reaches home I call him and he says:

" That workout was a Blessing"

Enuff Said:

Thanks to you Coach and the Crossfit Family

( will post time later)

Nice pull Matt. I'm probably going to have to attempt that one. Thanks to Jamilia for the help.

Jeff, Paddy, Vince,

If you're really stuck for a substitute, way back in the day we'd lay lengthwise on a bench and wrap our legs around the sides, slipping the heel of either foot under the sides to hold us down. Otherwise the set up is the same, hips well out off the end of the bench. The big problem is that the bench isn't high enough to allow for a nice stretch at the bottom of the movement so be careful not to bang your head on the floor. You can slip something under the end of the bench to elevate it a little which helps. And yeah, it's a bit awkward but it works in a pinch.

"without any movement in the torso, extend and flex at the hip only."

don't quite understand how to do this?

Part of the confusion might be: I think the picture shown is a back extension not a glute ham raise

thanks rossb btw hope you dont mind are you the boxing coach from uk?

sgtgrim I'm not sure that a distinction is intended. If you look at: http://www.crossfit.com/mt-archive2/cat_workout.html and find hip extension, you can see that the terms are used interchangeably.

That is, the WoD for May 11 2003 is 50 Back/hip extensions linking to the standard back extension video:
http://www.crossfit.com/cf-video/hipbkext.wmv

Looking at this link is worthwhile if only to see some early WoDs posted with no comments.

Just ignore the link to Pacific Fibres website. Hehe.

Matt Townsend:
I belive the video is a different exercise. The hip/back extension involves rounding the back and extending the hips.

I believe the exercise called for today is a true back extension, done on a GHD vs a standard 45 degree BE apparatus. The GHD makes it more difficult be forcing a stronger contraction at the top. Not rounding the back makes it harder by forcing only the hips/glutes/hams to power the move.

I think an appropriate sub would be "hug a twinkie" Lie flat prone on a bench with hips/legs hanging off. Raise hips with legs straight, and back straight.

Anyone feel free to correct me, but this is how I interpret the WOD.

Back extension vs GHD hip Extension = situp vs GHD situp

12:15
run on treadmill

Pardon me if i'm totally off the chart here. But in the past, this is what I usually do for the glutes:
Bent forward at hips. Lay torso and waist on bench or table and grasp handle or underneat. Legs should be straight, Feet barely or not touching the floor. Lift your legs, Extending hips as high as possible with legs nearly straight. You can use weight between ankles or use no weight

oops, Andy (comment 16) was faster than me.. but essentially the same.

Taken from archive here:
http://www.crossfit.com/mt-archive2/000599.html
2. A twinkie is a cream filled cake made by Hostess. A Hug a Twinky is an exercise. Thank you Roger Harrell
http://www.drillsandskills.com/skills/cond/core
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)"

I believe in a true GHD the knees are bent at the top of the movement. That is why a the hip pad is rounded, to prevent slipping off. The exersise shown is a hip extension. It can be a variety of ways, even on the 45 degree apparatus. The first link showing the use of a pulldown machine anchoring the legs looks like the best alternative.

12:37
sub'd 40 24 inch box jumps for run - SNOW finally and GHDHE's x 30

Coach,

Will the 'regular' back extension aparatus (which is at a 45 degree angle) work?

13:30 as rx'd. New playlist for mp3 player segues from mellow, beat-driven warmup music to angry WOD music with "You're all going to die down here."

17:48 as Rx'd
Treadmill.
New GHD is sweet, Erector Spinae singing happily.

Mark Sampson

13:04.82

Bwt = 187lbs

Thought it looked easy... obviously I never learn!!!

1. 400m treadmill / 25+5 GHD 4.10 (couldn't find a bench!) put a bench on top of two steps with 8 risers.
2. 400m treadmill / 15+10+5 GHD 2.42
3. 400m treadmill / 10+10+10 GHD 2.45
4. 400m treadmill / 5+15+10 GHD 2.32

Tried to get as close to 13mph as possible for the runs. Hamstrings, glutes and lower back didn't seem to like it.

running clock 12:22mins

Took 2 mins rest then did yesterdays WOD

1. Row 500m 1:42 / HPS 75lbs 5, 7, 5, 4 6:10mins
2. Row 500m 1:55 / HPS 75lbs 7, 7, 7 6:14mins
3. Row 500m 1:54 / HPS 75lbs 5, 7, 5, 4 7:02mins

running clock: 20:27mins

Did 3 rounds of Fight Gone bad on Friday was really feeling it towards the end HR spiked at 184.

Lew (comment 23) -

Coach said on the last CFLive that those 45 degree extensions will wreck your lower back... hence Mark Sampson's Erectore Spinae are much happier with the GHD extensions

My sub for the GHD is to prop my bench up on bumper plates in a squat rack to gain height,and then set the pins on the squat rack at the same height as the bench. I place a barbell loaded heavy enough to hold your feet down on the pins. You roll the bar to where it will match up with your ankles when your torso is properly positioned on the bench. Just make sure your pins stay in place.

t=18 min used 45 degree back extension aparatus and had pad set to lowest setting and strictly used glutes for movement. This was a new exercise for me, did the negative but had to assist(push off handles) with all positive movements.

Ran outside but used time on treadmill as guess as to 500M so time off a bit.

Talissa: 17:10

Thayer: 19:11

Sheila: 22:31

10:45
400 meter runs performed on a treadmill.

I used my bench raised on a stack of 2x4's and a bar resting on my squat rack to hold my legs in place to perform the GHD hip flexors. I hope this idea helps anyone.

Garrett:
1 round CFWU, minus back extensions

4 rounds of:
3' NordicTrack skier, full elevation, leg setting at ~4
Single 70# KB good mornings, touching ground each rep
20:12

For those in a semantic debate over today's exercise, don't try to confuse yourself. The apparatus is named (GHD), the anatomical movement is described (Hip Extension), and a picture (showing both, the GHD and Hip Extension, together) is shown. Substitute with available equipment, as necessary, for a hip extension movement with adequate loading. Keep It Simple...

As for Jamila's GHD substitute movement, while I applaud both the effort and ingenuity, this has been discussed on the message board. Doing the GHD movement on a GHD spares your patellar tendon by having your knees BEHIND the pad, lower thighs on the pad (and the pad being rounded to facilitate this specific movement). Placing your patellar tendon between your femur and a pad with ~80% of your bodyweight pushing down is a quick way to knee problems. There is a reason the GHD is put together the way it is.

Dr. G

14:45

If you have two kettlebells (or other weights) equal to or greater than your body weight. Tie a towel to the handles, put your toes through the handles as far as comfortable. Wrap the towel around your ankles now use a chair and a pillow and you're good to go. I find a milk crate or two staked up on top of each other works best(zap strap them together for safety if you stack them). Voila you have yourself the ugliest least handy and deployable GHD you've ever seen. BUT HEY it works!!!

23:20 with runs on treadmill
Didn't get full extension on some reps and crossed arms in front of chest instead of having them behind my head like example photos.

10:09 for the following:

Run 1 mile (treadmill, 1.5deg incline), 120 45# good-mornings

The treadmill was one of those that stops automatically when you get off, so I just did the run straight. No GHD either.

Forgot watch :(

Ran 3 laps around little track at school
30 extensions
x3

For extensions, I laid across a platform at the jungle gym, and Kevin held my ankles to keep my legs from moving. Was able to get 90 degree bend.

Hammies dying on the run after the 30. Runs 2 and 3 were much slower!

Good workout! Love the running.

13:55

Didn't read the WOD properly so did 50 GHR instead of 30.

Ray

16:16 With the use of a treadmill and pool table for hip extensions.

Forgot watch :(

Ran 3 laps around little track at school
30 extensions
x3

For extensions, I laid across a platform at the jungle gym, and Kevin held my ankles to keep my legs from moving. Was able to get 90 degree bend.

Hammies dying on the run after the 30. Runs 2 and 3 were much slower!

Good workout! Love the running.

Second posting:
Garrett:
Added to earlier workout--1' handstand hold, 12 single KB snatches L,R , 30" tuck sit on parallettes

Cori:
1 round CFWU
Total ~600 m run (broken up), 30 good mornings w/ 30# bar, 15 good mornings w/ 35# KB
No time recorded
15 decline sit-ups
30" hollow rock

My mom (her FIRST CF workout!!!):
***Note I'm trying not to scare off a 60-y.o. woman from coming back***
Warmup--5 body rows, 5 pushups from knees, 5 good mornings 24# KB, 5 decline situps, 5 air squats
Modified WOD--400 m run, 10 good mornings 30# BB
No time recorded
5 straight leg raises
Trying to get her to stop her Pilates-inspired weak breathing was the hardest part...

Dr. G

12:28

12:37
first actual WOD; been lurking and doing partial WOD's for about a month. loooking forward to getting back in spape

4rds of
run 400m
30 gh back extensions
total=12.50.29
1)2.56.35
2)3.13.11
3)3.22.16
4)3.18.67

P: 11:26
J: 11:27

Didn't have a GHD so did straight-legged deadlifts using 30# dumbbells. Total time 11:45. DBs were probably too light but my back was a little sore yesterday and I needed to take it easy. Butt is super-sore from working on pistols yesterday. Did some turkish getups to finish off.

Tariq

ediddy how'd it go with the kettlebell swings while box jumping substitution for snatches?

For GHD substitution, here's a sub that worked well last time:

get a chevy suburban, open up the rear doors and fold the third row rear seat forward

then anchor your rear feet under the folded up seat and lie down with your head and torso hanging out the back

add extra points if you have a trailer hitch ball gut punching you on the way down

so can i just use the back extension equiptment to do this exercise or no?

Can someone tell me how to do a GHD? Is the picture associated with the workout how you to do it?

12:55 as Rx'd -- woohoo

Testing to see if I can post from the ship.

On treadmill
15:46
Followed by 4 reps of PU at 60 lbs, 3 reps @ 80 lbs, 2 reps of 100 lbs, 3 set of 6 PU with 30 lbs
50 lbs cable around wait and 20 single leg shoots

GHD's split 10, 10 each -didnt do 30
ran as Rx'd

what a burn!
didnt time- still going a bit easy, first month

did some light stifflegged deadlifts, kicked the bag for a round, worked on handstands

did some good stretching for hammies and rectus femoris

24:00

15:48

400m 1:27
30 GHD unbroken 1:13
400m 1:41
30 GHD 25/5 1:34
400m 1:47
30 ghd 5/5/2/6/6/6
400m 1:56
30 ghd ??????? 1:37
total 13:07
Sure do run funny after doing ghd's Hamstings are really tight.

To do GHD's, my gym doesn't have a machine, I build a platform using 14 pices of the step aerobic platforms and then wedge my feet under a rung on a rail. Seems to work well.

Me in 12 mins

Rachel in 15 mins

heels under smith machine, quads resting on bench for GHD extension thingys.

I did four rounds of 500 meter row and then 30 back extensions. Finished in 13:07.

As rx'd 14:30

12:30

Also did WOD from Friday:

Back Squat
135 x 5
155 x 1
175 x 1
185 x 1
195 x 1
205 x 1
215 x 1
220 x 1

Been lurking for a while, but this is my first post. I'm using Crossfit mixed with some added swimming and running to prepare for the Army. I leave March 15th for basic, then go to Fort LW and then to Panama City for Diver training. I'm feeling great and am totally sold on Crossfit.

20:44:55

13:00 on my analog watch. Accidentally did sets of 50 instead of 30.

18:00 pretty much as rx'd. I had to improvise on the GHD hip ext. with my bench and power rack.

As RXed.

Total time: 16:02

R1: 2:20, 1:39; total: 3:59
R2: 2:46, 1:28; total: 4:14
R3: 2:41, 1:09; total: 3:50
R4: 2:57, 1:01; total: 3:58

All HEs broken. Don't recall the exact breaks, but it was something like this:
R1: 11-6-7-6
R2: 12-10-8
R3: 15-15
R4: 20-10

Runs done on treadmill at max incline (don't know the angle).

20:44

11:08

Four rounds of:
400 meter
30 back extensions

10:46

15:13, sub'd 500m rows for runs, each ~2mins.

I think I did this right. Hung off a massage table with the hip bones away from the lip of the table. Leanne S. sat on my feet, held down legs. Felt like a different action than a back extenstion, more of a high velocity butt squeeze.
Leanne S. just did the hip extensions, 3 sets of 30 and called it off due to a coughing fit.

Ran on a treadmill b/c of the wonderful snow here in the high country of Colorado.

14:30

12:13

Back is SMOKED

3 Rounds of:

Jump rope 2min.
30 Back ext.

Time= 16:50

cfwu x 3rds x 15 reps (-be's, +pushups, pu's assisted 64lbs)
wod as rx'd=19:53
ghdhe's broken, run at 8.0,1.5 incline
biked 8 miles (recumbent level 9)
i lost my ego as soon as i started w/ the wod's luckily i found some kool-aid though. thx to everyone involved with the crossfit site from the coach to the all the athletes and their input.

cfwu
13:13
sub'd good mornings w/o-bar

DAMN! Forgot to look at my watch after I finished.

Hate when I do that!

77.8/11.3
10:41

-10:50 as Rxd. My back is smoked!!
-cool down w/ BP BW 21 times

Coach,

More kool-aid please.

7:58. Subbed frog sit-ups for GHDs.

Team FatKid, Maine Chapter

Oaky: 11:20
Fatty: 13:27
Jonny: N/A

all as rx'd

Subbed 500m row for 400m run
Bw (165lb) Stiff-legged deadlifts for GHDs (same reps)

24:40

35 min / 2miles TreadClimber

Subbed 1/2 bw stiff-legged deadlifts 30 count
14:31

After 3 months of sore muscles and sweat; days I can barely peel off my sports bra or wash my own hair after a workout, I can't believe when I look down there are still fat cells laughing at me! Someone come wire my jaw shut...

14:52
sub'd 500m rows for runs
1:47,1:52,1:54,1:57
did this 2 hours after yesterdays row/snatch WOD
I'm trying a 2K erg race at the end of January and I need a little extra rowing time.

I did this to get around the GHD, since I dont have the equipment. Hope this helps.

18:31

Wasted way too much time during first round
re-adjusting the GHD to find the right position.
Should have done that before starting the WOD.
Oh well...still got a good workout on remaining
rounds.

10:25 as RX'd

CFWU x3(sub'd ball push-ups for pull-ups)
WOD :15::29

Runs done a treadmill @ a 3.0 incline, :06 mile pace. Hip Extensions done on a crazy looking leg press machine in the Nautilus room @ the gym. Actually worked pretty good. Like an off set Roman Chair. My back is smoked along w/my hamies. The only bad thing about this one is I think I'll never be able to have kids now. Couldn't find a happy place for that pad.

Clean grip OHS 135x10 sets of 5 reps 1 min rest btwn sets, rested 1 min then
PP 135x20 rested 2 min then
5 rounds for time of:
HSPU 5
Pullups 10
Pushups 20
SQ with 50lb dbs 10 reps
8min 10sec sold out big time, HR in 180s at the end, which according to the "calculations" at 42 is well above my suposed max HR. Sucking wind big time!

13:00 as rx'd
Runs on a treadmill, and used my substitute GHD on the bench with the squat rack. I then worked on front and back levers on the rings.

Sandy

13'20

24:00

Getting ready to do the wod..read through the comments but have not seen this...can I do standing good mornings wit ha broom stick or stiff legged deadlifts as a substitute for the ghd's?

Thanks..

chris

No official crossfit WOD today. Froze my ASS off ice climbing then did deadlifts.
210 for 10
285 for 10
345 for 8
380 for 6
410 for 4

Steveo

Slow, careful trot on treadmill, then each set of extensions. We didn't have access to a Roman chair so I did them with my torso hanging off a flat bench, feet hooked under the bench for support. I didn't time us but it probably took around 15 minutes total.

I am recovering from a pulled calf muscle, so I am happy to have run today, in any fashion. I hope to ramp my running back up over the next couple of weeks.

subbed 60kg Straight leg deadlifts for GHD back ext.
400m on treadmill then 10,10,10 reps
24min 41s

21:22 Almost as Rx'd, except I had to stop during the second set due to my makeshift apparatus failing. Felt good to be out on the track.

Sub'ed good mornings and 90 sec. bag work.

14:27

Stopped the watch and did 50 pushups. Not consecutive, unfortunately.

16:16

Treadmill at 1%
I put the rear feet of a Roman chair on a 20" bench (padding the feet w/ weights) to get it almost horizontal. It was much more difficult than the standard position. If you try this, test out the weight distribution first so that you don't fall forward as you swing up.

Alex (comment #9): "Fitness Pimp"--that belongs on a shirt . . . . .

No internet access, shoulder hurting so no oly lifting, got creative and dragged out a workout from the archives

WOD 8/7/05
20 kg Tabata squats
150 sit-ups

52 squats
situps in 14:22 (now that s*cked!)

Believe it or not, it started to get fun about halfway through . . . .

First of all, I hate running. But, I can do 1/4 mile at a time. Much harder on my lower back than hammies, which means I was rounding too much. Did I mention I hate running?

23 minutes
followed w/ 3 sets seated ham curls, 15 pull-ups & 30 dips

Attempted my first muscle-up at Brand-X in Ramona yesterday...not even close!

Ran distance as Rx'ed but cut number of Back Extensions to 15. As in times past not sure if this is a 440 yd track or 400 M.

Proud Dad moment - My 7 year old did the WOD with me. He did 10 back extension per round.

ROM/Sun salute warmup x 2
CFWU x 2 - including supermans and Evil wheel but not handstand work.

16:07

11:21; extensions on bleacher seating.

8:56

13:10
Subbed toetouches with sky reach for ghd. Worked out at the park. Tried to use a bench, then the parallel bars on the par-course, couldn't make them work. I am slow but the running fits for me.

As Rx'd...8:45.

14:39

Runs on treadmill @ 7:30 pace/1% grade.
Treadmill and GHD on different floors.

14:56

dubbed 18kg good mornings for back extensions

10:05
My boy was @ 10 seconds ahead of me and my wife and daughter finished in @13:30
Modified the Glute Ham Developer Hip Extension to like a reverse leg lift off a viso ball while holding on to a fence. I don't think this smoke our hams as much as I have seen on other posts. Enjoyed it.

15:03
Subbed Good Mornings X 30 with 45# bar.
400m on treadmill.

Keep rockin'!

Ben: As Rxed 11:52

Matt: Still slacking

~ 30 minute warm-up with CFWU and various focus movements.

Four rounds for time of:
Run 400 meters
15 Straight Leg Dead Lifts - 1 pood KB
15 KB Swings - 1 pood KB
13:49

I guess it's time to start saving-up for a GHD.

Finished up with some Dan John inspired farmer walks and over-head carries.

As Rx'd:
11:41
Did runs outside in the snow my lungs are burning.

On my own today: 3x8 pullups, dips, sampson stretch, 2x8 45 OHS 3x10 135 BS 1x10 135DL 5x5 205 DL 3x25 GH hip extentions 3x25 situps. Wasn't feeling it today metabolically so I played around.

13:08

Runs on treadmill with 1 degree incline.

For the hip extensions I put my heavy bag across my parallettes and hooked my heels under a bar on my squat stand. This wasn't high enough that I could completely hang at the bottom of each rep but it was close. Hands across chest not behind head.

15:29
As rx'd. Much better results than with the similar workout with the back extension a few weeks ago.

team tikrit:
po' man's version: 14 lengths of a regulation basketball court-track still flooded under water and treadmills full because it is cold outside (i hear it even rained in kuwait), one set of hip extensions then subbed supermans (different muscle emphasis but there weren't a whole lot of options)
mfbunch: 11:16
joeyd: 12:30
finished with 50xsitup, 50xflutterkick (4-count), 30xsitup, 30xflutterkick, planche progression

4 rounds:
400m beach run
30 reverse back extensions

18:16

19 minutes - stupidly did weight training beforehand for an hour.

Hi everyone. I ran on treadmill and used bench and stuck my feet under a machine for the GHD Hip extensions. Was forced to wait around for 30 seconds in the middle of this but have not deducted this from time.

Time = 17min 28secs

London Crossfitter!

As RXd....13:38

17.56 as rxed

CF Atlanta
Only one GHD so most folks subbed good mornings with 45-55 lbs

Jonathan 15:01 (despite running a 500m route)
Brett 16:30
Dan 16:49
Frank 16:52
Sea Bass 17:00
Justin 18:30
Russ 19:29

Thirteen minutes and change. I think it was 13:19 but I forgot. I've always done my back-extensions in this manner so this was nothing new.

-D.

12:00

11:30

run on treadmill...

For the GHD Hip Extensions, I set up a bench under a bar in my squat rack and raised it up on a few 45lb bumper plates. I need to get a real GHD. My hip extensions were like half back/half hip/not full range of motion and even so my back and legs were hurting. Time 20:10

About 22:00. On the last running set I did a mile on the bike instead. My 2nd time really doing the WOD.

My back is pretty dead. lol

Played 4 full court games of basketball instead.

Got home late, but did lunges, squats, push-ups, and abs--3 rounds. Planning to hit the workouts HARD this week after this past weekend. I want to keep seeing the results!

18:59
rd1: 4:06 425 meters - 30 back ext
rd2: 4:50 425 meters - 20/10 back ext
rd3: 5:42 425 meters - 20/10 back ext
rd4: 4:21 425 meters - 20/10 back ext

Used the decline sit-up bench - backwards.
Feet wedged against the bench's bottom strut and set at an angle that did not allow the bench to support my hips.
Probably not the best sub and I had to make a conscious effort not to bend at the waiste.
Seemed to work my hams and lower back quite well though.

Runs on the mill.

Time: 14:56

Chris

17:56 as rx'd

Done as a team effort, time between 11:56 - 14:15.

CFWU X3
WOD: ABOUT 13:09

16:22
Runs on tmill.

as RXed, on a swiss ball with my legs in the end of my bench, kids setting on the bench!
13:09

4.3 mile run: 38:54; dead legs

subbed elliptical for runs and SLDL 36#: 17 min

First time post. Have been completing the WODs for 3mths +/-. Forgot my skeakers of all things today.

18:19
As RX'd...except for the barefeet of course.

As rx'd: 14:00

21:17 Not Pretty

Didn't do it, went snowshoeing and straight to work. I'll thrash myself later.

Semper Fi

16:20

Four rounds for time of:
Run 400 meters
16 pound Good mornings, 30 reps

I did this today.

15:25 as rx'd

Took rest day early.
Substituted elliptical x 400m for the run. Raised bench on calf block and hooked ankles under weighted bar for GHD ext.
Four rounds, 400m and 30 GHD extensions: 16:33.
Glutes and hams are smoked.

Big game on Sunday, so I'm late:

As Rxed:

Time = 17:35 (very disappointed)

GO STEELERS!!!

18:57

As Modified
11.14
4Rds
400m Row
15 Roman Chair Straight Leg Raises
15 Back Extensions
Splits on Row
R1 1.19
R2 1.29
R3 1.31
R4 1.31

10:58.... back extension sub for GHDs

13:57

Took sunday off, so did this one on monday

Time 13:40..

ran on treadmill, and GHB was slightly inclined.

did a couple more exercises afterwards.

team tikrit (comment # 115) are you at Speicher, Remagen, or Wilson?

18:59

Had to wait a few minutes for machine at one point. Also, as always, I had to run from downstairs to upstairs to use treadmill.

21 minutes. Had to run slower due to back issues

22:23

Ran around block 1 time
30lb good mornings.

14 min, with 30 sec transition time up/down stairs in gym

wu-12 min on eliptical
cfwux1
end with 30 situps/run 3 laps, then 4 more laps, 20 pu;20 dips

neck soar

Double WOD day! Did yesterday's row workout this morning.

Did the hip extensions using a rigged up thing involving a bench and a lat pulldown machine. Not great range of motion, but the best alternative I have. Run on treadmill, 1% incline.

15:11

Subbed 8x down and back in small gym
with 30 back extensions using the balance beam

19:52

Abraham Lincoln Crossfit

Tom (bw 204)

20:30 lots of delays in transition, treadmills crowded

By the way, this WOD absolutely CRUSHED my hamstrings. I'm walking with a pronounced gimp now.

20:38

I kept my hands on my hips for the GHD hip extensions.

Did in my apartment gym. 400m treadmill runs and 30 straight leg DL with 2x50lb dumbbells. This one was tough. Not sure if GHD would have made it tougher by placing stress at top of movement, probably would have made the running suck more.

~20min. Lost watch, used timer on treadmill and phone. 30 SLDL were broken.