this is going to be fun, i have noone to save my spot in my gym and these areas are on the oppostte side of the room.

I can't get the Glut-Ham Situp video to run on my PC...can anyone describe what these are/how to do them? Thanks!

I'm sorry, but despite intense scrutiny, I can't see a the difference between "good" and "bad" in the glute-ham situp video. Can someone explain the point the video is making?

It appears to me that the "good" rep was done with the knees straight during the contraction phase and the "bad" with knees bent.

I wonder if a sufficient sub would be to strap your feet to a bench and hang your torso off the end?

happy birthday to me so i took today off and now gonna try and combine these two days. :/

What's a sub for the GHD? Back extensions?

Video demos. look the same

#4, you're on it.

**For a sub, you can strap yourself down or have some one hold your legs. Using a Core ball to put under yourself while you put your feet under the bar of a Smith Machine(lowered of course to the same height as the ball)works well. It gives you a chance to actually use the Smith Machine for something useful. Concentrate on the upward/contraction portion. Keep those legs locked out and that lumbar curve in your lower back. Hope that helps. Enjoy your Kool-Aid!

Get some, Go again!

To me it looked like the speed of the exersice is what was different. Good was fast and more explosive while the bad looked slow

18:48 - straight bar standard style 135# deadlifts, 400 meter runs, GHD situps

Deadlifts done with hook and mixed grips; gentle touch and go. No breaks.

Runs started quick, ended slow.

GHD situps done with one hand touching floor each rep and fingers touching toes at the top of each rep. No breaks.

Both the "good" and the "bad" had the same form. The knees were bending just as much as the bad towards the later half of the video. Only the speed seemed to be the difference. Any help out there?

Watch the video again, notice what shes doing with her arms. I think that the "bad", has something to so with the way she's throwing her arms, as opposed to the smooth, close to body arm movement she uses in the "good".
CoMODave

Upon further investigation(because I enjoy watching girls work out), I've began to question my previous post.
~CoMODave

When Nicole does a good sit up you'll see her quads flex and her legs straighten. That engages the hip flexors and forces them into play. That can speed up the movement, but not always.

A bad sit up is when she keeps her legs bent throughout the movement, not flexing the quads. Careful not to overdo it on these if you've never done 'em before. Watch the range of motion.

You'll notice in the good she tightens her legs immediately upon initiating the situp. This orients the hips and allows the hip flexors to do their job better. This has nothing to do with arms, or necessarily with speed, though doing the good version will increase the speed dramatically. Watch the upper leg in the good and bad, it is distinctly different.

After watching video #2 in the exercise section, and then rewatching this video, it looks like the difference is keeping your legs straight during the contraction phase as kegger posted (#4). This looks like it's going to hurt by round 2. Should hear a lot of grunting a groaning from the boys tomorrow morning

23:15
5x
DL w/ 135
GHD sitps
400m row

Form on DL suffered after the 3rd set...

Still confused on the GHD, where shouold you feel the SU most?

Go Nate! (that IS Nate, right? Hard to see through all that hair ;-))

Looking good CF Eastside. Wish I could be there to enjoy the torture with y'all.

It becomes pretty obvious why bending one's knees during the GHD situp (and not engaging the hip flexors) is bad, you'll feel a twinge in the lower back. When done properly that twinge is greatly decreased, if not absent.

-D.

Whoa!! Crazy man levitation style.

Neck is still pretty much rooted like Steve Irwin's brain.

Swam light 1500m today and had coffee with a nice chick at the pool.

Saw a dude on TV last night do a muscle up (from dead hang) straight into a press to handstand...on a flat concrete wall..in one fluid move. Was impressive stuff. It was a doco on those nutty little jumping people who run up the outside of buildings and bounce around like willy wonka on acid.

14:28

today's wod: 28:19 min

65 kg deadlift
run round water in front of home ca 500 mtr
15 sit-ups on my home-made GHD, 15" bench in front of secured oly bar (the deadlift one), bending backwards untill head touch the floor.
(BTW Dan, Roger and Steve, thanks for the pointers on technique)
Weights are on the attic and running outside. time is inclusive walking 2 stairs up&down and securing the deadlift bar to my squat-rack.

happy healthy training

10k 44:05
going to try to get this wod in this afternoon

bw=141 lbs
23:12 as rx'd

95lb deads

only got 4 rounds in -ran out of time..
23:27

WOD

Five rounds for time of:
DL 205# for 15 reps
Run 400 m
GHD Sit ups 15 reps

30:46 @ 152 bpm avg.

BWT=274.5# (too many Krispy Kremes yesterday)

For those without the equipment for GHD situps follow advice of DJ #8. I sat on a stability ball and braced my feet under the lat pull knee restraints. Tighten your quads before the lowering phase and you will not feel it in your back. Worked like a charm.

Who the hell complained about "no cardio?"

h-d wu

wod for 5 rds.
135 d/l 15 reps
run400m
15 ghd situps
total=21.27.51
5th rd. 400 was just brutal..

14:09

135 TBDL
400m run
Miss-read the post last night and did sit-ups instead of GHDs (not that I have a GHD, but I could have done supermans or extensions as Kegger suggested.)

As RXd.....21:23

Took the DLs to 185lbs., otherwise at designated...15:56.73

OK
New guy question
15 DL 400m run 15 GHD
Five rounds
Correct

As RX'd 24:57

22:45
Sub'ed 400m row for runs, otherwise as rx'ed.
2nd WOD after 4 weeks off due to rib fracture.

as rx'd in 22:12. still getting back into it after the Shingles.

Still a new guy but looking at the times I'm feeling ok about myself. Been CF'ing coming up on two weeks.

CFWU
WOD as rx'd (GHD's did badly as deep situps on back extension - you know flip around and do situps. (but flexor ball suggestion is for next GHD wod) Ran 2000m for time after DL and GHD's as the treads are on a different floor.
30:00min not including cfwu and cool down. Rough! Should be fun holding my pen today! But as we all know, that is NOT exercise. Live large.
DaveG

Five rounds for time of:

40 kgs. deadlift, 15 reps
Elliptical cycle, 0.25 distance @ "16" setting
15 GHD sit-ups

23:37

As rx'd 21:30 followed by pull-ups 17,15,13,20

Sub'd C2 rower for runs. No functioning gym treadmill that wasn't occupied this AM. Otherwise as Rx'd.

18:05

3/3 cfwu
Total Time = 18:28
Rd 1- :29, 1:56, :51 = 3:17
Rd 2- :45, 1:52, 1:00 = 3:36
Rd 3- :48, 1:55, 1:04 = 3:47
Rd 4- :51, 1:57, 1:18 = 3:54
Rd 5- :43, 1:50, 1:10 = 3:42

All times included getting treadmill up to speed, moving b/w stations, etc. Pretty happy with this. All runs around 6:30 min/mi. pace.
Matt G. - Brother, that is smokin'! Nice time.

22:30

Wow, this seriously kicked my ass. Maybe it's time to quit smoking finally, I can't breath.

Sub in dumbells again, and only did regular sit-ups, i had no imagination to work in the others.

25:42 getting the tread up to speed sucks, but either way, i was pacing a 2 minute 400. You all under a minute are smokin fast. Happy day everyone, I think it's nap time.

Excellent picture Carrie and Michael! I want to see a shot of Brian Mulvaney doing that.

20:46 as Rx'd.

Kids woke up early, so only did three rounds.

12:34.

19 minutes, as prescribed. Still dogging my runs -- lack of confidence? Must work on this.

Brutal ride to work. I'll row instead of run, no way in hell I'm going out to run.

Thanks for the compliment Sean G., I appreciate it. This one played to some strengths.

Did yesterday's and today's combined

hsc 135-3,155-2,175-2,2,1,1,1,1,1 in 7:15.

This exercise was a lot harder than I thought it would be. But am still learning form.

Today's was rx'd for 18:50. Faster than "turk" and his "wife" combined. hehehehe

As rx'd: 24:19.
Swole!

did this WOD after MA practice

no GHD, so did some anchored sit-ups with legs elevated at vertical, focusing on glutes and hams for the movement.

runs were around the city block where the gym is located (it's about 400m with hills)

21:47

19:35

subbed 30 situps for 15 GHD situps

A hard SUB for GHDs are to hook your feet and shins into the seat portion of a lat pulldown machine (the seats that have a pad the go over your knees and thighs to pin you down).
You will be facing AWAY from the machine itself. Place a big bouncy ball out in front of you so your chest will just touch the ball on the descent before bringing yourself upright (yes, all the way to upright) using only your hams. Warm up before doing this one. You don't want to pull a hammy.

16:10, sub'd row for run and knees to elbows for sit ups @ OC YMCA

Did a recent WOD instead -

10 DL
8 HSC
6 Push Press

Used 40# DBs, for 20 minutes

8.5 rounds

Thanks!

"They say it's your birthday! da da da da da, Gonna have a good time!" With my new/used BFS GHD that the wife scored on E-Bay for way cheap!!!

21:40

Hooya birthday!
- couple/few more years to catch up to Eugene's 50 p/u's.

Wifey - 22:40 Her DL's 85#. Thanks babe!

Subbed 2 minutes on ski machine for 400M
21:19, rest as rx'd

Looks like our next rest day will be falling on St. Patty's Day. Too bad it couldn't be the day after...

Five rounds of:
15 40-Kg Deadlift
Run 400 Meters
15 GHD sit ups (had to do full incline sit ups, as anything that could be used for GHD was being used)

Time: 24.23

20:00 as rx'ed

23:25 as rx'd....great WOD, the last set was a struggle..

Had to sub the WOD to protect my back. I did an old archived WOD:
5 rounds for time
5 muscle ups
10 OHS

The weight wasn't perscribed so I did 75.

19:38, subbed 30 regular sit ups with feet anchored for GHB situps. Deads and runs as RX'd.

19:26
95# DL
SPRINTING SUCKS!

whistle while you work... can't wait to get out of work and go get my wod on!

sinebad, see you soon bro.

"as the crackling of fire and roar of thunder sound off from a distance..."

CFWUx3
34:20 as Rx'd
re-racked weights after every set, *lots* of waiting and walking between stations. Crowded gym. Sucks.

15:54

subbed KTE's for GHD sit ups,rest as written
great WOD

finished up with 3x5 deadlifts after recovery

Happy Birthday Steve HB from the Besachio clan!

75# DL x 15
400 M Run
15 regular sit-ups
x 5 rounds

31:19

As RX'd

Anand 15:35

Margie 20:12 with 75lb DL

35:02

135lb deadlift, run(hah!) on treadmill @ 1.0 grade, did the GHD situps on a Smith Machine/stability ball lashup much like #8 suggested.

My run sucks major, and I'm thinking my form on the GHD's weren't on. Areas to improve on, I guess. When, oh when, will I stop underestimating the WoDs? I first saw this and thought 25 minutes would be achievable, then after the first round thought 30 minutes might be more realistic, then ended at 35+ minutes. Argh.

23:21 as RXed

BW- 224 BF-22%

Hi all,
Workout as follows

{Run, pull, tire (w/43#'s of tires; on gym floor)x1440'; Stiff legged DL w/upright row and press (95#'s)x15; and Sit-up (22# ball)x25}x4.
Duration 25:45.
Bdw. 183#'s

Until tomorrow...

22:24. Non stop. This one was easier for me for some reason. Ususally I've git my speed dial set to 911 by the end of the WOD.

I think I'm finally getting my "crossfit legs" back again!

-Dennis

Rest day. Heavy press work tomorrow.

as rx'd : 24:20

21.49
GHDs were hurting my lower back, so I subbed explosive 35-degree incline situps in the middle of rd.2.

CFWU, felt very tight. Early a.m. workout today.
As rx'ed: 32:01; Deads broken after first round at 10. GHD's done on an exerball. Very bastardized, but still difficult.

Subbed V-ups with balance ball passing it between legs and hands for the GHD sit-ups.

Run on treadmill.

Time: 17:46

29:46 as Rx'd w/ following modifications:

100# DL
400m runs done as 1/4 miles on treadmill at between 9:00/mile and 7:30/mile
GHD's done using physioball with feet hooked under DL bar

Read an article in the archives about rules for civil discourse and saw someone post a rule that if you can't post using your real name, you shouldn't post at all (that goes for results and comments). I find that I agree with that sentiment, therefore all future posts will be with my real name. All previous posts were done under my pseudo-pseudonym "Ironman668".

My brother turned me onto CF around the end of January, but I didn't start up until 2/20. My first workout was "Angie" and I've been hooked ever since. I find that I enjoy the strange looks I get at the gym when doing these workouts.

3xcfwu

23:35 - using stability ball and smith machine as suggested by DJ#8.

Thanks to Kegger for explaining the good/bad of the video.

Kudos to Matt G - inspiring!

WOD as Rx'd - 21:47

No breaks, good form on all, went about 80%. Second WO today, 2 more to follow.

I just watched the video example of the GHD situps. Call me crazy, but I don't see the difference between the ones labeled "bad" and those labeled "good".

Can someone enlighten me?

Sorry, just saw the answers above.

18:03
5 rounds of: 15x 135# DL, 400m run, 15x Modified GHD situps using bench with feet hooked into power rack.
AVGHR: 159 MAXHR: 175

Nicholas in SA, #81: Agreed. It's like introducing yourself when you make a phone call. It doesn't make you a bad person if you don't, merely impolite.
"Courtesy is the cheapest of pleasures. It costs nothing and conveys much." Erastus Winston (if memory serves.)

36:00 flat @ 110lb deadlift. 2nd deadlift ever, still getting used to it. Full decline situp, no machine available for that crazy "good/bad" thing, used 10lb. ball as extra weight.

Good workout. Just started. Hoping to improve!

approx. 20 min. Subbed 1:30 on the stationary bike.

Had to sub some due to being confined to quarters today.
135lbs DLx15
15 Burpees
10 L-pullups
16min

5 rounds.

He's fyling through the air catching a ball with his feet. Now that's cross training!!!

Five rounds for time of:
135 pound Deadlift, 15 reps
**C2 500m row (1:46.3/1:50.1/1:51.6/1:52.5/1:53.6)
15 GHD Sit-ups
TOTAL TIME=23:10 (3:58/4:31/4:42/4:50/5:09)

WOD as rxd/5 rounds 100lbs D/L,400m run,GHDs as rxd but think I have repulled a muscle or now have a hernia,Crap"good work out though but will have to back off all the stuff that pulls my lower left abdomen.Hope it heals up in a week or so.I reinjured it before it healed up from last time.Oh well "GET SOME"AND GO AGAIN!!!

17:04 as rx'd
all sets unbroken

14 minutes

bwt: 136lbs before workout 135lbs after

did this at work so couldn't leave the studio unattended to run and we don't have a treadmill or rowing machine.

rounds
1:
135lbs DL 8/7reps
45lbs SDHP's 20/20reps
15 GHD sit-ups

2:
135lbs DL 5/5/5reps
90sec heavy bag round
15 GHD sit-ups

3:
135lbs DL 5/5/5reps
45lbs SDHP's 10/10/10/10reps
15 GHD sit-ups

4:
135lbs DL 5/5/5reps
90sec heavy bag round
15 GHD sit-ups

5:
135lbs DL 8/7reps
45lbs SDHP's 10/15/15
15 GHD sit-ups

took about five minutes to talk to the heating guy while the clock was still going.

37:33

27:14
60kg Deadlift
800m Bike ride
Swiss Ball Sit Ups

Straight legs,Feet anchored parallel to ball for situps.Bike ride interesting on main highway,no curb with trucks streaming by.

115lbs. DL
17:56

18:45 as rx'd

5x
135lbs DL x 15
400 meter run on treadmill (8.7 mph)
Decline situps x 30
24:40

17.21

Rowed instead of run
V ups with 12 lb med ball instead of GHD

As Rx'd
19:42
I tried to pace myself (too slow)on the runs. I felt like I had a lot left after the workout.

28.43

I walked the last 4-400m runs due to my back tightening up after the first set of deadlifts, poor form i'll speculate.

27:53 as prescribed. GHD situps done on Swiss ball with feet hooked under supports of lat pulldown machine as suggested by DJ in #8. Time includes at least 5 minutes of travel between track and everything else. All sets of DL and situps unbroken.

24:25

Runs on the treadmill slowed things up. Everything unbroken. Don't get to say that too often.

As Rx'd:
16:07

Runs felt good today, made good time. Great workout!

25:40 as rx'ed. I throughly enjoy workouts like this, redlining the entire workout, but, like Jimi said, there are tire tracks all down my back. Based on the assumption that 20 min. is par for a CF workout, I bogied the hole. All rounds unbroken save the 4th deadlift round. A 4 flight stair climb to the indoor track didn't help my time, but in true CF fashion, pukie don't mind!

Executed as Rx'd @ 35:21 (some interruptions). Used a modified method for the GHD with a large exercise ball as the pivot point and legs locked under the base of the Gravitron; treadmill used.
-3 extra sets of DL @ 185, 225, 225.
-3 extra sets of assisted HSPUs.

could only do 4 rounds because I ran out of time.
did incline sit-ups instead of ghd's I had to run all over the gym because the weights are upstairs, the treadmills were downstairs and sit-ups, upstairs but not near weights. after 2 rounds switched to 65lb dumbell deadlifts after losing bar to other gym member while off running and doing sit-ups.
time 22:10

RUN: YMCA-Lincoln Park (3sets of stairs):35:00min

20X 135lbs Deadlift
15X 225lbs Deadlift
25X Sit-ups-Slant Board
15X 225lbs Deadlift
25X Sit-ups-Slant Board
15X 225lbs Deadlift
25X Sit-ups-Slant Board
15X 225lbs Deadlift
25X Sit-ups-Slant Board
15X 225lbs Deadlift
25X Sit-ups-Slant Board
10X 135lbs Deadlift

3 Rounds Neck Flexion to Failure
4 Rounds 10 rep Cable Extensions 70lbs ea. arm
3 Rounds 15 Reps Back Extension 15lbs Wt.

I had the extreme honor of doing "Fran" today along side Nicole and Annie. Their inspiration and stellar coaching helped me get my best "Fran" time ever, 8:28 using 55lbs for the first 21 reps, then 45lbs for sets 15 and 9. All sets were broken kipping pull-ups. Last time I used 45lbs for all sets and did it in 10:20.

Happy Birthday Steve HB!!!

47:36
95-lb deadlifts
400m run
incline sit-ups [3 sets at highest level, 2 sets at a lower level after previous user moved it down]

Would you believe I'm emphasizing form over speed?

as rx'd
15:00 flat

14:54 as written. all speeds on treadmill between 10.0 and 12.0. Was surprised how easy 135# was to deadlift. Definately easier than last time. Good sign. Will give to my PT client tonight

nick k,

just did 10 rds of
35 du's
25 pushups

time=23.25.76
maybe in a couple months I will get under 20mins. Good luck on your next go round..

sub 400 M rows for run

otherwise as rx'd

16:08:90

Lost time undoing feet from C2 rower and waiting for GH Situp station

BW 190

Losing weight :( Need to focus and EAT. Paying the price of fast living. Today WOD as Rx except 30 decline situps pulling from the hflexors.

Time 32:45

16:32
No GHD, so I sub'd regular sit ups

22:46...9.5 mph run @ 1% incline...made do with a lat pull down machine for ghd...my commander came into the gym midway...got funny looks, but i'm still trying to get him to drink the beverage of choice...

CFWU x3(sub ball push-ups for dips)

WOD
:22::26

This is the first WOD in 3 weeks that I actually did using my legs. Knee felt good, so I decided to go slow and easy and give it a shot... I'm now icing a sore knee. Subbed :02/1200m on bike at a moderate resistance for 400m run. Felt good to actually do DL's. Hopefully I'll feel the same tomorrow.

Burgenor WU, first time doing it ever, learning the moves.

This was my 8th WOD ever.

WOD
5 rounds of:
65lb DL x15
Run approx 500 meters
15 Decline Bench sit ups
Time: 38 minutes (approximate, I forgot to start the stopwatch until after the first run so I added 4 minutes)

Overall, felt OK. First time running/jogging in a few months due to me not liking to run in snow, so I was pretty slow. Weight for deadlifts felt just about right to complete the prescribed sets, probably could go up ten or twenty pounds next time this one comes around.

Fun!!!

21:18
runs outside, chilly but not too bad, used scorpion bench instead of g/h, don't have one yet. pretty equivalent with a small ball but a little wobbly

Anthony (BW=180)
Notes: subbed rowing
Time: 19:36

Jodi (BW=110)
Notes: subbed 94lbs deadlift (wooden plates cause the odd number)
Time: 26:59

17:48

modified ghd using a bench and my feet under the dumbell rack

CFw/u
Treadmill,GHD with situps well past 180 degrees, touching toes, hook grip on deads with touch and goes. As Rx'd,

22:56

This one gave me a good solid kick in the ass.

Have a good day everyone.

As written...18:16
Runs on treadmill...good one.

subbed 1:00 box jumps for 400m run
DL 135lbsx15
subbed 30 reg sit ups for GHD

19:38

Improvised routine (5 sets of each): Time 25 min.
- subbed 60 second wall sit(legs @ 90 degrees)for deadlift
- Treadmill 1st 300m @10MPH /last 100m @8MPH
- Modified ghd w/ 2 tables-legs under taller one.

17.45
as prescribed but with another precarious reebok step, flat bench and ballet bar contraption for the sit ups

110 lb deadlift, run on treadmill, decline istups

35:00

As Rx'd: 21:03

warmed up with two rounds of tabata rowing and a light full body workout (a la HST)

WOD at 30:00, everything unbroken except the 4th round's 400m sprint - the weak treadmill shut down around 380m. since all other treadmills occupied after that, i rowed the last 420m.

awesome legs WO

CFWU x 1 (pullups and dips x 2)

BW 164

120lb Deadlift

No way to do the situps. I was able to use a decline chest bench and anchor my feet while keeping my legs straight. Not perfect, but a pretty good workout.

WOD at 31:35

The good news is that after about 2 1/2 months of CF, I was able to do all sets unbroken and ran at a decent speed the whole time (8:00 mile)--although, after the deadlifts, I could barely walk to the treadmill.

Discernible progress is a good motivator.

3 hours of sleep last night! Awesome. Subbed squats on the squat machine thing for deadlift. Hey, I was in the company fitness room doing the best I could!

20:57

Thought I was going to die after round 2. The guy jogging 5 miles on the treadmill next to me thought I was nuts. Bonus.

Subbed 25 situps for GWD, time 20:03. Also last set did deadlift at 205 lb for 7 reps as the guy I was working in with on the bar thought I was through. That was fun.

21:21

5 rounds
15 x 135lb deadlifts
400m treadmill 8.6mph
15 x GHD

as rx'd 20:14
runs outside a bit chilly here in the midwest!

Did the workout at the community center gym. The deadlifts made a spectacle, much less dashing out the doors to sprint a lap around the building. Almost as uncomfortable as doing a crossfit workout at a Pure Fitness(tm) type gym. Almost.

23:53, including 5:05 of hurridly walking back and forth to outside for the run. -jim

14:50..... word son.
all sets unbroken

25:21
Subbed 500m on the C2 for the run
Subbed SU with shins pinned to the top of a bench with my GH region on a gigantic fitness ball. What I sacrificed in form rolling around on this ball amused my kids hugely.

I agree with #139, very cold outside today.

28:58

No GHD, so I subbed with 15 L-ups/15 knees to elbows/15 L-ups/15 knees to elbows/15 L-ups.

Misread directions

3 and 1/3 sets 20 minutes.

1 mi w/u run @ 8:30 pace

.5 mi @ 6:40 pace, 3:20 total time
5 rounds of:
15 x straight-leg deadlift, 135 lbs
20 x incline bench sit-ups (everything else was in use)
.75 mi @ 7:45-8:00 mi pace, 5:45 total time

Accidentally did straight-leg deadlifts instead of standard. Gym was too crowded to do run segments in between (and the cardio machines are on a different floor)

as rx,d 29:42
got ugly at the end, but as a fellow x-fitter said the good thing about todays WOD, its over.

Max effort squats
3-3-3-3-1-1-1-1

315-335-345-355
365-375-380-385

Incline bench
5x5
205-210-210-210-210

Steveo

20 mins, as rx'ed

gym was busy, so that slowed me down a bit

18.29

cfwux1
WOD 1: 135# DL x 15
400m run
15 ghd situps (modified a la kegger)
5 rounds 32min
WOD 2 : hang squat cleans from yesterday
75#x3,80#x2,85#x2, 85#x2, 95#x1x5

rx'd: 34:58. Almost met Pukie today.

Julie: 125lb dl, rest as rx'd: 43:10

as rx'd
18:40

26:33, as rx'd

28:03
first four sets of situps on bench with my feet hooked into smith machine. wasn't getting full range of motion but they still hurt. Between the 4th and 5th sets somebody stole the smith machine so I did the last set of situps on the 45 degree back extension. Much too easy and probably saved me around 30 seconds.
Great workout!

Warmed up with a morning of snowboarding, then cfwux3.

As rx'd 17:59 All unbroken. Runs were a little slow do to a slight twist of the knee from bjj. Teach me to cross my feet when I have someones back!!!! All runs 1:45 except last one at 1:50

23:58
2 min bike @175 watts subbed for runs.

31:24
This SUCKED! This whole workout left me feeling VERY light-headed. Had to rig the back extention, umm, apparatus next to the squat rack for some very odd GHD situps. Got it done though. Thanks Coach.

33:40

Five rounds for time of:
137 pound Deadlift, 15 reps
Run 400 meters
15 GHD Sit-ups

21:36 as RX'd

Just got my GHD last weekend - first time using it in the wod. DLs were much easier today than last time; I'll take that as a good sign. The 400m run still isn't a sprint, but I'm not wanting to walk them too much anymore!

rick

I'm still healing from a bicep injury (at least I think that's what it is), so this was a good workout to get back on track.

Matt: 22:00 as Rx'd
Mike: 30:32 - 135 for 2 or 3 of the rounds, 95 for the rest.

And (DRUM ROLL)
Whitney: 26:25 - 50lb. WAY TO GO WHITNEY! First time CrossFit'r and my g/f. Woo!

As RXed.

Total time: 21:53
R1: 0:31, 2:13, 0:48; total: 3:32
R2: 0:41, 2:49, 0:54; total: 4:24
R3: 0:41, 3:06, 0:55; total: 4:42
R4: 0:43, 3:02, 0:55; total: 4:40
R5: 0:47, 3:00, 0:47; total: 4:34

All sets unbroken.

Runs done on treadmill at max incline.

Runs fell apart after R1. Everything else seemed to hold together, though.

Hoped for a sub-20 time, but couldn't (probably didn't) push hard enough on the runs.

Cori:
20’, 10 Push presses with 30# bar, 10 body rows
7 rounds + 10 PP

Carol:
20’, 10 PP with 10# DBs, 10 body rows
5 rounds

Garrett:
Substitutions--
*For 135# Deadlift: 111#
*For 400m run: 2 x 15” POSE drills (pony in place, single leg change of support, single leg balance, double leg bouncing, double leg balance) supersetted with 2 x 100m runs
*Did 3 sets of GHD situps and two sets of decline situps
5 rounds, 21:46

As Rx'd
20:51 sec.

30 minute as rxed, had too share equipment,nice a** kicking though

27:13 as rx'd. did "kegger" ghd sit ups--ball and lat pull down seat worked great. hr max 172, hr avg 127.

Did this one with my partner at work...
as prescribed

John C 23:34
Chris H 24:08

18:13

DLs w/ 2x65# DBs.
Treadmill at 1% w/ 6:00min/mile pace.
GHDs as rx'd.

Good Job on Fran, Krista!

22:04. No breaks between sets, just running between machines and weights at the gym.

Good workout. Thanks Coach.

bwt 112
As rx'd; trap bar deads, runs on t-mill
23:26

Kim

95# DL, 22:00 as rx'd

Craig

135# DL, 19:30 as rx'd

32 mins

28 minutes
135 deadlifts
400 m run
did back ext for ghd's gym really really busy and could not get use of all I needed so I wussed and did the back ext.
HOOAH!!

as rx'd:

Justin - 19:26
Russ - 19:20

smoked...great wod today.

cfwu x 3 rds pushupsx15, dipsx10, bw squatsx15, pu's 5 doubles, 5 triples, 5 sets of 4
workout
deadlift 135x15
400 at 8.7,9.1,9.3,9.5,9.7
ghd sit-ups x 15
total time 26:03

21:23 as rx'd

had to use a treadmill and kept 10mph for the 400's. believe my overall time could have been faster, but had to run down stairs after the DL's to the treadmill, then back upstairs for the GHD's.

Ben: 17:03

Matt: Boarding

17:56

hardest workout i've yet to do...
great workout...

just what i needed, both the moves and workout rx'd. no mods 26:51

Time limited today. I used 155# ran 400meters, and did 15 sit-ups three rounds. On the fourth round I used 175# 400 meters and 15 situps. Time: 19:30

Jen: 88# 18:09
Paul: 16:54

BW 115#, 85# DL

21:42

Felt really good today, I like this one!

Did 5 miles on the lunch hour. After work I did the hang cleans with 95, 105, 115#. Did todys WOD after that. Rowing instaed of running the 400m. Had to sub the GHD with back extensions.

19:05 as rx'd Had to run up and down a flight of stairs in a busy gym to get to treadmill. Will try to break 18:30 next time

25:39
115 lb DL

5 rounds of

95# deadlift
run 400M
15 regular situps

27:50

36:23

5 rounds of:
135 lbs deadlifts x 15
400m run
Sub'd 20 floor sit-ups for 15 GHSUs

This one hurt.

Greg

20:17

19:30 as Rx'd. All sets unbroken. 8:00min/mile pace. Could have done greater range on GHD situps but this was first time; wanted to see how my back tolerated them.

19:09 185# DL

I recommend caling this workout "VIAGRA", because there is only one word to describe my posture....

ERECT!!!

Sinebad- 29:32
Jambi-37:35

As Rxd in 14:25...

CFWU x 2
29:08 for WOD as rx'd
Interesting that it was the DL's that got me out of breath. The running bits were a nice chance to recover for the next round. First time doing GHD situps. Am I going to feel them tomorrow? Hope so!

team tikrit:
mfbunch: 5x(135lb dl, 90s elliptical-plantar fasciitis almost healed, sit-ups on incline)
time 20:58
joeyd: sleep in for time

20:17

5 rounds: 135lb DL, 400m, situps on stability ball

CFWUx2

BW 155

as rx'd - 28:05

19:37 had to run up and down stairs in a busy gym to get to treadmill

16:14

I woke up with a little bit of a stiff back, see? And I thought I'd be good by the time I did the WOD, see? Excited to do this one, see?

Got seven reps into the second round's deads (at 175#), and I got tight again, see? So I stopped. Subbed back extensions at 3:1 for the GHDs and those felt good. Lacked the right equipment, see?

Instead, I rowed the five quarters like a mutha: 1:26.9, 1:27.6, 1:42.3, 1:29.2, 1:31.8. Then I called it a day.

Like Dan John said, "They can't all be gems."

Remembered the exercises, forgot the rest. Thought it was max. rounds in 20 minutes (got 3 and was happy with that!), I'll have to pay more attention detail in the future.

WOD

Subbed situps on 45 degress situp machine

16:10

0700L KAF

Renae: 31:44 w/ 70# DL's
Mike: 34:50 w/ 135# DL's

Turns out we didn't do GHD's like we meant to. We locked our heels under the calf raise knee pads and put our knees on the seat. Then, we kept our torso straight and dipped down to a flat bench (face first). Using our arms as needed, we used our hamstrings to bring our torso back up to erect. Very difficult!

CWFU x 3
BW = 224

21:58 (T-mill @ 1%) 200 ft round trip to GHD machine. I did the DL's by the T-Mill. Only the last 2 sets of GHDs were broken 10/5 & 10/5.

23:45

Ran on treadmill @ 1%

Did Cindy
5 Pullups
10 pushups
15 squats
Did 13 rounds in 20 minutes.
Still not 100% after last week's illness.

bw : 213
WOD as rxd 30 min

used ball with feet under rack for ghd. was in a crowded gym so lost some time between sets.

22.49
Modified
5Rds
60kg DL 15 reps
500m Row
15 Reps incline Sit Ups with 2x4kg DB held in straight overhead position
Rd Reps/Splits
R1 DL 15 Row 1.48 SU 15
R2 DL 10,5 Row 1.52.6 SU 15
R3 DL 10,5 Row 1.55.5 SU 15
R4 DL 10,5 Row 1.55.6 SU 15
R5 DL 10,5 Row 1.55.6 SU 15

Group MOffett completed the WOD in 19:04:01

15:21 as Rx'd w/ jury-rigged GHD using smith machine and decline bench. Felt too easy, I am probably not doing GHD sit-ups properly

WOD: Deadlifts, Sit-ups and 400 Meter run (on eliptical) = 30 minutes.

BTW=150. 19:13 as Rx'd. Did this after a 13 hour work day at 0100. It is now 0-beer-30.

-D.

As RX'd

17:30

27:50 800 meter runs

27:00 even. Did 25 regular situps as I didn't have anything at home for the ghd situps.

As RX'd
21:10.7

4:07
4:04
4:20
4:27
4:25 (or something like that, the splits are from memory)

Had trouble getting to a treadmill that would go faster than 8:00 min/mile.

Corey Griffin
165 lbs/75kg
As rx'd.... 21:19??(21 and change anyway)Thanks Anthony and Jodi for letting me jump in and for the assistance. Mucho Appreciato!

as RX'd:

20:50

went to my son's wrestling practice last night and it was the first time I was on the mat in 16 years, I am sore in strange places...

cfwu x 2, then

30:07

subs: 500m row for run, 65kg deadlifts

As Rx'd all sets unbroken 21:04

As rx'd 24:45

Matty E....

Went riding at A-Basin today...absolutely freezing!!!

WOD in 18:22

Ben's kicking ass.....

Time constrained - only did 3 rounds in 19:10 as rx'd.

subbed 30min of medium paced grappling.

It is good to hit the mat again.

3xCFWU

Subbed 95lb DL
Treadmill and GHD machine up one floor and opposite side of building from the Oly lifting platforms so that added to my time. I also had to reset up my DL bar the second round.

Time: 42 minutes.

I ran hill repeats yesterday, so I thought it best to wait until today for this workout.

For a warm-up, I did 10 minutes on the Elliptical X-trainer w/arms (I keep forgetting about the CF warm-up).

I'm a 138ish lb. female, so I wasn't sure how much weight to use for the deadlifts.

Round 1:
75 lb. DL, 15 Reps
1/2 mile on treadmill in 4:10
15 Anchored Sit-ups on Ab. Slantboard

Round 2:
80 lb. DL, 15 Reps
1/2 mi. tread in 4:07
15 A.S.U.

Round 3:
80 lb. DL, 15 Reps
1/2 mi. tread in 4:04
15 A.S.U.

Round 4:
80 lb. DL, 15 Reps
1/2 mi. tread in 4:01
15 A.S.U.

Round 5:
80 lb. DL, 15 Reps
1/2 mi. tread in 3:58
15 A.S.U.

This took me 37:26 (not counting the elliptical). I did 10 minutes on the upright bike to cool-down. The guy on the bike next to me asked me what I was in training for. I had to laugh...I just told him, "Life"...

24:46

No equipment for GHDs, so I did 30 regular situps each round.

21:14

5 rounds for time
95lb dead lift x 15
quarter mile run @ 7.5-8.5 varying on treadmill
15 anchored sit ups (couldn't get the video to work to see what GHD sit ups were)

23:26

sweat angel on the floor. People always asking now what sport I'm training for and telling me I'm crazy. I must be getting better at this.

23:15 as rx'd.

17 minutes and a second

replaced 135lb barbell with 53 lb kettle bell times 20

Only had time for 3 rnds, did not time
Used 45 lb for dl and roman chair for ghd situps

Glad to finish. My aerobic capacity is poor.

As close to Rx'd as I could get
5 rounds
135# DL
300m run
15 GHD sit ups
14:06
Almost ment Pukie
Point

Me: 20:42.2
Julian: 20:25.2

5 rds
135 lb DL x15
15 incline bench situps (no GHD)
2 min jump rope (treadmill upstairs)
about 26 minutes

37:00

18:01

Followed Matt G.'s lead and used 185# for deadlifts. Everything else as Rx'd.

only did 4 rounds, oops. modified ghd's on swiss ball, feet hooked under smith bar. 3rd and 4th set dl's broken into 10+5

4:16
4:31
5:28
6:45

total 21:01

17:10

20:59 - 5 rds as rxd.
Runs on a treadmill- which were toughter after the deadlifts than I imagined.

21:00 135 deadlifts, 7:30 min mile runs and then 25 min precore

3 rounds of:
deadlift X 15
400 m
GHD wallball X 15

Jeff 185# deadlift
14:45
Connor 135# deadlift
14:55

25:41-still getting over the flu.

Right on the heels of Lynne...

26:07 - though I messed the order and I think I did some extra sets in there... no mind - the sits were subs on a ball anyway.

CFWU - no sits or backs 5 pulls 10 dips

hang cleans - form terrible need lighter weight for technique
95-3
115-3
115-2
135-f
115-1,1,1,1,1

24 minutes
145x15 deads
run 400 m
sub 35lb sits/10lb back ext
135x15 deads
run 4oom
sub 35lb sits/10lb back ext
135 x15 deads broken
run 400 m
sub 35lb sits/10lb back ext

CFWU x 1
26:24
As Rx'd all sets unbroken(!)

19:30
As rx'd

23:15
sub 115 (on smith machine) after first set of DL’s
run on treadmill, .26 due to spin up to 10-9.2 various speeds each set
no GHD bench, used steepest incline avail on bent-knee anchor bench in gym

wu-elitpical leve 12 20 min two peaks
cfwux3 pu’s=10 dh to chest x2, last 15 kips
end full yoga, back sore

50kg deadlift
400m run x5
Fit ball GHD sit ups

27:58

For some reason i thought it was reps of 12 on the DL and GHD situps.
Don't have GHD so used bench with feet hooked under lat pull down machine.

So five rounds
DL 45kg x12
Run 400m
GHD situps 12

Time 21:26

Finished off with some handstand practice and got a 2m walk , followed by a 720 turn

Mod WOD:
5 x 400 m on ET, 15 sit ups (feet up on a chair), 15 sumo DL 50#
(hotel "gym")
Time: 15:07

Then 3x10x10# front raises, 2x60s wall sits

All done on 060317

5 Rounds:
135 DL x 15
400m
Ab wheel x 15

41 minutes.

400m times:
1:25
1:26
1:30
1:30
1:45

29:41

Deadlift = 55lbs (sets 3-5 SLDL)
Situps = regular with 10lb db

24:34 as required

22 minutes

DL: Round 1 @ 75lbs, Round 2-5 @ 85lbs
Runs: On treadmill, 7.5-8.5
Situps off a bench

better late than never...still recovering from bilateral hip replacement, so only did 75lbs on the deadlifts. Substituted 500m rows for the runs. And tried the Glute ham situps but maxed out at like 4 (those are hard). As for the time, I was interrupted by the delivery guy half way through, so not meaningful.

But I finished!

28:16 as Rx'd

23:30. Deadlifts as prescribed; treadmill at 10.5 mph for all running; substituted decline situps for GHD sit-ups.

Late post - sorry. 20:51 -- treadmill runs.

Did wod 3/17. 24:50 as prescribed.

29:17 as RX'd

Did WOD 3/17, back finally recovered from cleans.

ROM WU
Sunsalute x 2
CFWU light on situps & pullups - supermans.

CFWOD 135lb deads x 15/run 1/4 mile/G-H situp x 15
time = 32:56
Sets unbroken until rd 4 (had to reset bar after someone took it) Dead 8/7, G-H situps 10/5
rd 5 dead 8/7, G-H situps 5/5/5
J

CFWU x 3 (-sit ups / back extensions)

time = 25.38.12

rounds 2 & 3 had to do 400m on elliptical...all the treadmills occupied

added strict "L" pull ups x 10

bw = 180

17:56

5 rounds of:

185# DL
4 tabata intervals (cross-over box jumps, depth jumps, all out bag work, jump rope) for run
GHD sit-ups using a donkey press calf machine

cooled down with planche and tucks

subbed 2 min cycling for running (cause treadmills here take forever to get up to full spead)
subbed incline sit ups for GHD situps (cause no eqmt for GHD)

25 minutes

Really tough! Thought I was gonna puke - my lips and face started to feel numb.

26:54 as reqd
did not see a diff in the good and the bad on the video for the GHD's though, what am I missing?

CF WUx3
BW : 145
CF WUX3 ( minus situps)

Trap-Bar deads with 115# Sub, runs on Treadmill 1.5 incline at 7.5 MPH, situps Sub on steepest Incline Bench feet anchored. Total Time 27:34, almost met pukie 10 minutes after leaving the gym. To me these are the hardest kind of WOD's. I'd much rather throw some heavy wieght around.

Sub hanging knee-ups for GHR situps
Round 1 3:47
Round 2 5:38
Round 3 5:52
Round 4 6:24
Round 5 7:36
Total 29:19 btw 130lbs

Subbed treadmill and 30 regular situps
20:25

18:35. Substituted regular sit-ups for the GHDs. Runs were on a treadmill at .5% incline for .25 miles.

Five rounds
************
15x135 lb DL
sub .3 mi. on elliptical
15 GHR bench/ball

28:50

as rx'd except for GHD situps which i subbed with normal unanchored situps.

17:30

felt great and wasn't really blowing hard, had to wait for t'mill to reach speed and was limited to the max speed of 16kph.

Note for next time: Add incline to treadmill and/or keep it running in between sets.

Abraham Lincoln Crossfit

Tom 31 minutes
Joe 31 minutes

Joe- 17:46 as Rxd

Ruby- 22:46 w/85# deadlifts

Dave- 24:21 as Rxd

CFWUx2
sub'd a short run down the hall and 4 times around the basketball court for the 400m run, and I used the silly looking square 'trap'-bar for deadlifts,
18:08

CFWUx2
Burgener WU

5 rounds:
DL 115 lbs x 8
1/4 mile on treadmill @ 8:00 min./mile
15 situps

27:46

DL form improved each round

subbed 30 situps each round, on floor, feet unanchored
runs were treadmill, 1.0% incline, 9.5 mph, 0.25 mi.

27:53

BWt = 154 lbs.

(went a bit slower for workout partner)
Time: 27:48

Got to this at last. 25 minutes. 70kg deadlifts. Runs on treadmill at 9mph (for first 4) and 8mph for last one. Nothing to do GHD sit-ups on so subbed 20 "abmat" sit-ups, feet unsupported.