But I'm still sore from the last Knees to Elbows! Hahaha, will the pain never stop?

WOD the other day:
21, 15, 9 of 135 push press ss w/kipping pull ups (BW 240)
Time 6:28

We need more 'fity' in the WOD demos music. Way to keep it gangsta Eva, strong work.

Thanks!

Can anyone tell me what I can do as a sub for rowing? Thanks!! Newbie here!

sub for rowing is sumo deadlift high pulls, 50 reps with a 45#s for men, 30# for women.

Provided all the other gym members stay out of my way, I plan to kick this workout's butt!

Thank you. I just found that on the FAQ's. Thanks for the help. :-)

my goal is to be as fit as Eva

She actually had to stop and rest you all aren't machines. I have never felt like I belong on crossfit more than when she had to rest like I need to do often. Great job I hope I look that strong tomorrow

Eva needs to get a rowing coach to teach her better technique on the rowing machine - she shouldn't be pausing at the end of the pull like that. It should be more of a continuous circle...

Thanks for the article, Coach.

Do you think on the demo, you could post the demo total time for modivational purposes. Every little bit helps.

what is a good alternative to rowing?

thanks just read all the posts

Uh, is there any substitute for knees to elbows? Didn't see one in the FAQ. Maybe knees to waste or something?

I did a search but couldn't find a definitive answer, so here we go: What's a good sub for the knees to elbow? I'm not real confident of my ability to do them. Thanks!

are we talking 500 db high pulls

50 reps x 5 rounds = 250

1 rep = 10 meters of rowing.

18:29

First time ever the KTEs had no broken sets! Back extensions had dead stop at bottom and heads behind head.

Looking great Eva!

Don #16 - I don't necessarily know that there's a good sub for KTE - If so, I haven't found it or heard of it. Initially I did hanging knee ups as high into my chest as I could get them. I'd get a bit higher each time I worked on them and interspersed KTE's with hanging knee ups until I could get a solid set out with out the knee ups. It helped me to envision myself doing a hanging somersault through my arms before spreading my knees out a bit to touch the elbows at the top. This is just what worked for me, I am sure there may be a better way or answer. Have fun.

Word. Can't wait to do this in the morning. I'm feeling pumped about CrossFit now.

Knees to elbows? Looks miserable.

#10 Row, Row, Row your ass elsewhere!

I really need to get a rowing machine. SDHP's suck!

my next life will be as a rower seat

Hey I have nothing to hang from for the knees to elbows. I was planning on just doing twice as many sit ups... any better ideas?

rob bwt:238 time: 30:50
travis bwt 238 time: 13:00 had to stop at beginning of round 3 lower back went out on back extensions, attempted to do 25# sdhp got one set of fifty done, then did one set of the Knee to Elbow. put a fork in me i am done. time for sick call

24:18 as rx'd

age 42
Bodyweight 163

22 minutes dead

In a similar vein, I did Micheal Latch's "Jacket of Pain" from Valley Crossfit.

100 75# Push Press, Row 500
75 75# PP, Row 500
50 75# PP, Row 500
25 75# PP, Row 500

26:56, with 80# instead of 75.

bw 90,6 kg
43 yr

as rx#: 24:33min

live with passion, Johan

25:01
had to go up a flight of stairs to get to the rowing machine everytime. all 500m's were under 1:50

Newbie, are we talking 45lb on the bar for the row substitute or the bar alone

22:37

16:24 as rx'd

Thor (#32): 45-lb (20 kg) bar only.

Possible sub for KTE: glute-ham situps, all the way back and all the way up.

#22 simmer down.
#10 you may (or may not) be correct, but you've got a lot to learn about polite communication.

Ian #20. Thanks for the help. I'm behind, so I'm doing Saturdays squats today, but I'll try my hand at the KTE's and see what I can do.

Team Buehring

Lt D - 18:41
Lt E - 20:47
Capt E - 20:48
Lt M - 18:55

Lots of transition time in the distance from rower to pullups bar to back x-tension.

20:50

Hey there,
What's a good substitute for back extensions and rows? I don't have either piece of equipment...

PS: I need to know by 3:45 EST today so I can FINALLY start the WOD programs. Yes, I am a newbie, and I'll probably be asking the sub question a lot.

#10, I think openly criticizing Eva T. on this site is akin to blasphemy. Let's keep it positive and encouraging, surely there was something good you saw in the video--I know there was for me

Looking forward to this one today

The exercise page shows two different workouts for the SDHP's...the video shows something similar to a dead lift...but the slide show demonstrates to lift to chin level. Which is correct? Thx for the help in advance...

K, after coffee, I read the subs. Der. Sorry guys. I'll post later w/specs.

Eva T.,

You have a great body, and of course a beutiful face.

jfu

James (#41)if you hit the FAQ link off the main page you can find a section which offers subs for some of the exercises, allow I don't think it shows a sub for back extensions.

Sub for rowing is sumo deadlift high pulls w/ 45lbs for men 500 meter row= 50 sdhps. I think a good sub for back extensions may be straight-legged deadlifts (something that works the same muscle groups)

#16

I have subbed knees to elbows by doing them on an incline bench.

60, bwt 282. Eva,you make me ashamed of myself and encouraged at the same time. Great demo!
29:20, subbing incline for hanging KTE-too much gut in the way--still terrible form. Glad I did this one at 0500--the rest of the day will be a piece of cake.

I am really looking forward to this WOD. I have found that these three exercises make my muscles pop and well, just look damn sexy.

Knees to elbows looks more daunting than it is. That is not to say it is an easy exercise, but it is definitely do-able. A great guy at my gym “made” me do K2Es and I am glad he did. I was intimidated at first, but after that first one, it was all good.

I have a question about back extensions. I have watched my form, had my form observed, and I am doing them correctly. However, I feel a tremendous amount of pressure in my lower back about 8 or 9 reps into it. Is this normal and I just need to suck it up and quit whining?

25:30 as rx'd

Ha-

"knees to waste" ... now, that's funny.

-silly

sub sdhp for lack of a c2: rounded up- 22 min

sdhps took it out of me.

27:35

20:46
Had to sub SDHP for rowing!

30:10 as rxed had to wait in line for pull up bar..

Roxi with three sets of 250 meter rows 10 leg raises and 10 back extensions.12:00 min.. Still easing her in....

Hit up a WO i saw at CrossFit San Diego a while back that looked like a doozy....it was...

clean + jerk, 18 reps (50% bw) - 35kg
250m row (was supposed to be 200m run, but self imposed exile from this prevents me running!)
clean + jerk, 15 reps (55% bw) - 40kg
500m row
clean + jerk, 12 reps (60% bw) - 45kg
1000m row
clean + jerk, 9 reps (65% bw) - 50kg
500m row
clean + jerk, 6 reps (70% bw) - 55kg
250m row

time - 39.58.......that's right, it took me THAT long

butt kicker....ouchy.

31:02 as Rx
5:21, 7:17, 6:13, 7:20, 4:49

#10, you may be right about the rowing technique, but I don't think so. I just watched the free technique DVD from C2, and what Eva was doing was what 4 Olympic rowers from Oz demonstrate and recommend. Also, one of the C2 Master Trainers was at the last cert seminar in May, and I'm pretty sure she taught Eva and others at HQ the finer points of rowing technique.

26:47
- SDHP for row
- straight leg DL for BE
- KTE with rings
forearms are trashed - struggled through this one...

#57

That's a better response than the knee-jerk defense of Eva by the other posters. Eva's a goddess, no doubt about it, but that shouldn't stop a person from being able to comment on her technique.

(I need a rowing coach myself, so I have no clue who is right!!! I did notice that Eva pauses more than I do at the end of the stroke. I could very well be doing it wrong, and I'd like to know. Thanks.)

Another WOD that looks innocent – almost cute – on the screen, but leaves you with stars dancing around your head. Total time: 28 min. and blue in the face.

22:43; rowing machine odometer was non-functional so I guesstimated my time-distance based on prior performance.

As Rx'ed: 24:48

any more thoughts on a good alternative for the KTE? the way my pull up bar is set up here at work, there's no room to get into that position. i'm looking at knee to chest pulls or situps if there are no other alternatives.

as rx'd 24:28, PR yesterday squat clean 270 missed 275 twice! nice wod today back a little tight

Looking good Eva!!!

Run 400
15-Knees to Elbows
15- Back Extensions
5 Times
22:05

22:35 as rx'd......

Eva (looking quite spectacular btw) reminds me of something that I think gets lost in the gym everyday. Form is everything. She didn't sacrifice form for time and that gives me hope that I'm doing this right. I started CF on May 17th and I'm feeling good, but I'm certainly not hitting the weight rx's all the time. What I have been doing is making sure my form is spot on and then increasing the weight. Glad to see she would rather take a few seconds to catch her breath and maintain form, that go flying through the exercise with no form at all. Good job lady!

CrossFit warmup for time 17:47

Five rounds for time of:
Row 500 meters
10 Knees to elbows
10 Back extensions

Post time to comments. ~20:00

Had to wait for equipment - would be great to have 3 people to rotate but I am the only one in my gym doing CrossFit. People think I am crazy anyway so why should the gym be any different.

Age 36, BW 215, subbed sdhp with #60, quickly realized that was too much, dropped to #45 for the second and subsequent sets. Otherwise as rx'd.

27:32

Anyway to see a bigger picture of the photos in rotation on the left side of Crossfit's homepage? I know a couple of those guys with beards and black Crossfit t-shirts.

CFw/u

41 yoa, 181 lbs.
As Rx'd

19:13

Eva T., looking good.
Have a great day, all.

10:59

subbed sdhp for rowing

After a several month hiatus from metcon work, I've decided to jump back in to the WOD... halving all the reps for awhile (so as not to kill myself).
5 rounds of: 25 SDHP, 8 KTE, 8 BE
14:30

As Rx'd, 29:33
Thanks Crossfit.

26:15
as RX'd

500m row (1:37)
elbows to knees (10, 5)
back extensions (15)
500m row (1:39)
e2k (5, 5, 5)
back extensions (15)
500m row (1:41)
e2k (5, 5, 3, 2)
back extensions (15)

22:16 -- then I had to go to work.

Modified WOD:

5 rounds, for time
0.3 miles NordicTrack skier, resistance 4, full incline
15 back extensions
15 decline situps
16:50, all sets unbroken

Less than fifteen minutes later, I started to do the ME back squat workout from the other day. I did one *ugly* rep with 273# (a PR for me at this BW of 178#), then failed the next single (dropped the weight, glad to have bumpers since I have no spotters). Stopped all working out there, decided to save it for another day. I'll just bask in my pleasure from the first "half" of my workout today.

Let me say that I really like these style of metcon workouts with a "steady-state" exercise followed by cals. Today and the 4 x (400m run + 50 squats) come to mind.

First time posting to the comments...Hello Everyone.

Didn't have a stopwatch so I did the WOD in
27 min
as RX'd

32:56
Partitioned knees to elbows at 3,4,5 rds 7/8

#10 -

That's very arguable. Eva's rowing form is about as good as it gets. The pause at the back is there for very good reason - she's actually performing powerful pulls - the pause allows more air and lactate turnover and the continuation of that power. Pulling continously by necessity requires lower power pulls--this is what I refer to as "rowing like a vegetarian." It's similar to the difference between going down the road doing standing long jumps versus jogging. Which one do you think is more athletic?

cfwu x 3, then

as rx'ed:

24:42

BW: 205
Age: 35

1st WOD

Substituted SDHP's w/25 DBs (no available bar) for Rows.

at 19:07, had to stop half way through round 3 at back extensions; Pukey the Clown tried to visit, so laid on the mat to chase him away. Needless to say, I didn't recover.

On a positive note, I did this at work, so WODs make a nice lunch break, plus I am hoping to win converts...

WOD= 1
James= 0

Will do a 5k tonight to make up for today's defeat.

I think that pause is pretty negligible. I used to row crew competitively and, when I started, in training, we were actually encouraged to pause to learn how to move slowly up the slide to not offset foward motion. It is really nunya (nunya business) anyways.

CFWUx3 minus situps & back extensions
As Rx'd: 27:00

Age:40
BW: 162

my rowing is slow, slow, slow - averaged ~2:10/500m
definitely gonna work on it...

Sorry, just a little defensive for a icon and poster-child of CF.

KTE's are awesome!
in watching many people perform them both in videos and in the gym, other than overall range of motion, there seems to be 4 common variables:

- distance between knees
- amount of bend in elbows
- underhand or overhand grip
- change in torso/shoulder positioning as the knees rise to the elbows

just curious your insights on whether there is a correct way to perform KTE when taking into account these variables and how each variable might affect the difficulty/effectiveness of the movement?

Greg would know a lot about Eva's form. . .

and only someone at CF would make "vegetarian" a curse word (I love it).

Question about KTE. What is the verdict about bending the elbows? Eva on the vid has her elbows perfectly straight. I tend to bend them as much as 90 deg for a fast turn over(when I am fresh). Does it matter?

Round 1: 4:04
Round 2: 4:38
Round 3: 4:34
Round 4: 4:52
Round 5: 4:45

Total 22:53

Subbed GHD situps for KTE; can't do the KTE without tweaking the shoulder.

All rows around 2:00 (give or take a few seconds). Time includes about 30 seconds transition between rower and GHD.

17:24.86
Used my old bowflex rower @ 90#, 55 reps per 500 meter row.

used ab wheel in lieu of KTE's

about 21:30 by the gym's clock

Waited 3 weeks or so for someone in the gym to replace the rower's computer batteries. I finally did it myself. Goes to show how much its used!

This one looks fun, but since this is 060606, i think I'm going to have to go with "Fight gone Evil"

Well, you better be correct if you jump on Evas form, or anyone heres. But a sacriledge? No, I think its great that no one is above critique. In the martial arts, I have seen enough of the "emperors new clothes" type mentality. (they must be great thats sifu/ master so's senior student).

Ha ha great Greg, but not all vegetarians are pasty weaklings.

Subbed SDHP for rows. Rounds 4 & 5 did half SDHP. Rest as Rx. 31:18

Oh yeah, forget "fity", todays WOD should be done to Iron Maiden's "number of the beast"

just glad to have beaten Dan S to that.

Day 3
24, bwt 220
CFWU (Fewer PU)

50 SDHP 2:55; 5 KTE, 10 KTChest 2:05/5:00; 15 BE 1:05/6:05
50 SDHP 3:40/9:45; 15 KTC 1:30/11:15; 15 BE 1:35/12:50
50 SDHP 4:10/17:00; 15 KTC 2:10/19:10; 15 BE 2:10/21:20

Time/body restrictions only allowed me to do 3 rounds. Done at 0500 before work.

Day 3
24, bwt 220
CFWU (Fewer PU)

50 SDHP 2:55; 5 KTE, 10 KTChest 2:05/5:00; 15 BE 1:05/6:05
50 SDHP 3:40/9:45; 15 KTC 1:30/11:15; 15 BE 1:35/12:50
50 SDHP 4:10/17:00; 15 KTC 2:10/19:10; 15 BE 2:10/21:20

Time/body restrictions only allowed me to do 3 rounds. Done at 0500 before work.

BW: porker

3 sets CFWU

5 sets row 500m, run 100m, 15 KTE negatives, 15 back extensions arms outstretched overhead.

100m runs between sets. Bloody bolted-down gym equipment...

~30 min. Threw up once. Good times.

27:49 as rx'd

not too shabby for new guy?

subbed 500m runs
1. 2:50.7
2. 2:57.3
3. 2:55.6
4. 2:53.6
5. 2:51.4

total 14:33

I, too, was wondering about Eva's form. I have a much "smoother" form and I seem to be able to pull decent 500 times, quite a bit faster than Eva, though I know I am not nearly as fit as she is, aerobically and anaerobically speaking. Is this purely a function of muscling through the 500m, absolute strength being the one area where I might (barely) top Eva?

21:51. 179 bw, yoa 57. Rounds 3-4 I did a 1m bike in lieu of the row because my left knee tightened up, and my bike times were about 15 sec faster than the 500 row. The row was ok on the 5th rnd. Knees to elbows broken at 10,13, be's unbroken. The WOD demo was a great help. Great workout. Thanks!

As Rx'd
20:58

3xCFWU
Subbed knees to chest
The rest as rx'd
Rowing machine upstairs for pullup bar and back ex.
30 minutes

bw 143
cfwu x3
My goal was negative splits on the row intervals I ended up getting it with splits begining with 2:12 and ended w/ 1:48

WOD as rx'd

18:01

5 Rounds

Run 400 meters
15 knees to elbows
15 back extensions on ground

25:27

OK, I'm going to revise my previous comment (#6), now that I've seen what knees to elbows actually look like! I had been using the hanging straps for my upper arms on the two previous occasions I did these. Didn't realize I was cheating! Looking forward to trying the real thing, though.

First post, and the beginning of my fourth week as a newbie.

33 yo, 142#

As rx'd between 35:00 and 36:00, using gym clock.
Had a great deal of difficulty with grip on elblows to knees and lost the most time there.

new guy
bw 170
WOD as rx'd
25:54
good sweat

25:10

JeffT - 16:42
LindaP - 21:39
Maggie - 24:39

all done as written

51 y/o, 150 lbs.
26:51 as Rx'd

"It's similar to the difference between going down the road doing standing long jumps versus jogging. Which one do you think is more athletic?"

Not sure which one is more athletic, but I know which one is more efficient.

Well, as I mentioned earlier I did a different workout today, but tried the KTE's. More doable than I thought, though they were more KATE's (Knees Almost To Elbows) than KTE's. My concern is that my shoulders feel on the verge of 'tweaking'. I imagine when I do this WoD I'll push when I can, but when the shoulders yelp, I'll back down to Knees to Waist or something. Thanks for your help.

23:00 as rx'd.

K2E took forever. Does anyone else feel like their arms are being pulled from their sockets when they do these?

18:54 as prescribed.

KTE and BE unbroken.

Mark: 18:07
Linda: 20:35
Jane: 21:39
Christy: 22:23
Joann: 23:06
Theresia:24:42
Jean:24:55

3Rounds
Cathy:13:13
Maggie:13:33
Kari:15:02

NICE JOB!

As rx'd except 45 degree angle BE with 25# plate behind my head.

The rower is about 30 secs away from the other equipment so each round except the last has about 60 secs of transit/rest time in it.

500m's/ 1:56.50, 2:03.06, 2:00.81, 2:06.41, 2:02.23
KTE/BE and transit time 2:55.53, 3:15.89, 3:40.0, 3:32.02, 2:25.99
Total 25:58.44

I experimented with long pause vs. short pause and discovered that my stroke count for 500 meters was approx 52 strokes for long pause and 62 strokes for short pause. But my times were actually faster for the long pause rounds and I wasn't nearly as exhausted. I was definetly generating more power when I rested longer between pulls.

cfwux2

28:02 as rx'd.

- includes equipment transition and waiting time of about 2 minutes.

bw 160 age 16

as rx'd

total time: 24:36

Adapted from americanparkour.com WOD on Total Gym Level 10

Workout- "Bubblemaker's Revenge" 4 round for time:

7 Muscle Ups

14 Pistols , alternating legs (so 7 each leg)

15:04

Equipment is spaced out in my gym so I had to sub.

Did 5 rounds of 500m row and 20 40lb push presses (2x20lb dumbbells).

Forgot to start my watch so I have no idea of time other than sub 20 minutes.

Will work on some knee to elbows and back work tongiht at home.

Nice work, Eva!

Substituted 20 wall balls for rowing since we rowed 500m X 5rds 1 min rest yesterday

KTE broken 5 sets of 5
BE unbroken

23:50
32
bw 177

cfwu x 2
WOD
500 m, 15 KTE, 15 BE x 5
Rick: 19:26
Joel: 20:22

jpk (#70): I think you just have to wait until you see the picture you want, right-click on it, and save it to your computer. You can then enlarge it in any software you like, but I can't guarantee the quality will be great.

As designated...16:43.8

Eva T., lookin' good as always.

Catching up...21-15-9
Push Press 30#DB
Pull-up

8:17

Easy on the shoulder...

20 minutes. subbed 15 95lb sumo deadlifts for 500 meter rowing.

17:30 as rx'ed. Not as scary looking on paper, doin' it is a different story. Knees to elbows bloody hard when you are 6'4"!!

i've been lurkin around here for a while..finally went out and did my first WOD today. tryin to get back into the shape that i was in high school. I've let myself go the past couple of years.

192lb
6'1
20yo

WOD as rx'd - ~32mins

wow was my lower back burnin on the way home...haven't worked that hard in some time. I almost had to pull the car over and rest while I was driving. But I felt great nonetheless.

22:50
ran a 6er at pt this morning.
sleeeeeepy

Age:40
170 lb.
5'9
It's been a while since I've been on the erg.

500 m splits:
1:45.3
1:45.7
1:47.5
1:47.7
1:47.3

Total time WOD: 23:30

29 y/o, 146 lbs.

As Rx'd: 20:38

Age:49.5
BW: 174
HT: 69"
Time: 20:00 flat
C2 intervals avg 2:03

In the interest of polite discourse, a very good resource for all things related to rowing is row2k.com, the unofficial web HQ for rowing in the US.

and yes, a longer pause on the slide equals a heavier pull, the damper set right between 5&6 is as close as you can get to the water.

if you have the time, legs and the patience, try this old Rutgers HW crew favorite.

one hour, 18 strokes per minute, sub 2:00 splits for the hour.

not a CF type workout, but a bear all on its own

Dave 28:22
Mario 34:50 First ever WOD for Mario

Subbed 1.5 pood K-bell swings for BEs

subbed sdhpx50repsx45lbsx5rds
all else the same
time 29:35

i have to say this one was a tough workout it really makes me want to get a rower, i work at a high school and i have a couple of the athletes doing the wod and loving it plus they are getting great results and some good times to boot. thx to crossfit. get some. go again.

Five rounds for time of:
Row 500 meters (1:54.2/1:52.0/1:54.7/1:56.4/1:56.1)
15 Knees to elbows (broken, 2 minisets)
15 Back extensions (no breaks)
TOTAL TIME=23:35 (4:10/4:45/4:58/5:08/4:34)

30:33
Sub Rows for SDHP 30lb.

Subbed SDHP for rows. 10 meters = 1 rep:

14:38

Forearms were gone when I got done.

Used a 45 lb. bar for SDHP.

I feel like I let myself down for stopping after 3 rounds instead of completing the 5, but I have to listen to my body...I wasn't able to maintain form on the SDHP to keep my back safe, I felt. Excuses. I'm disappointed, but I worked my butt off for the three rounds I did, so I'll try to be happy with that.

CFWUx3 (-back ext.)
3 rounds:
50 SDHP w/ 2x14# DBs
15 K to E
15 Back extensions

25:29

Tommy A.: 23:42
JT: 25:45

We suck at rowing.

30:12 as rx'd. Gym crowded and slowed my time today. Any other CF'ers in Titletown? I need someone to push me.

*************************************************

Warm -up was a 5.45 mile mountain trail run on Peavine Mt. under the Northern Nevada sun...Wow, is it getting hot!

Wish I had a Concept II Rowing Machine; Sumos for subs; 45# striaght bar x 50 reps; then as rx'd 34:30.

*************************************************

22:59, sub'd Sumo's for rowing. Get Some!

26:26

sub'd SDHP's. Eva is awesome! Thanks for the video.

#144 JeffA in Green Bay:

I'm in the Madison area. If your travels take you this direction and you want to do a WOD let me know.

bw=190

26:39 - Not sure if I am a slow rower or just bad at the knee to elbows.

New C&J PR = 175lbs

After reading the WOD at 4:10 am EST, I went to the gym and did what I read: Run 500 meters, 15 KTE, 15 BE!

When I returned to post the time of 26:47, I was wondering why Eva was rowing on the video and thought Coach switched exercises on me.

Time to get reading glasses!!!! ughhh...another sign of aging.

Age 45

bw=200 45 yrs old

27:21 as rx'd

I love these workouts!!! They kick my butt!! Feeling stronger, feel that I look fitter than
1 1/2 months ago when I started!!

22:16- sub shdp for rowing

Time 19:46

Used heels hooked under bar on power cage for Back extensions

20:35 Substituted sumos

20:35 Substituted sumos

WOD as rx'd; 18:15

Thanks for posting your wod Eva. Class act!

35:21 as rx'd.

First time ever doing a non-scaled WOD from start to finish & it feels great. Actually my back was not feeling so good for the first 15 minutes or so following the WOD but I'm ok now. Time was 34 min. Not very good but I'm glad I completed it.

I don't know if it was that I did the filthy fifty/Chuck Norris yesterday, that Dog the Bounty Hunter was working out at my gym, or I just really wused out but I could only muster 3 rounds of 50 45 lb. Sumo deadlift high pulls, 15 knee-to-elbows, and 15 back extensions in 24:00.

Did run 1.5 miles afterword.

Better next time 'round.

28:40 as Rx'd
(about 5 minutes of that was switching between floors and stations)

Happy SLAYER DAY my fellow hessians.

WOD later.

-D.

24:10

Subbed "good morning" back extensions with 50lb bar and KTEs were broken - 13 on the first set was my best run.

Thought this would not be too bad of a WOD until I read the comments and saw Kelly celebrating making it through the KTEs unbroken and I thought: "uh oh, I am badly underestimating this." And then I watched Eva's video and thought: "man, I am totally hooped."

Good workout. Thanks to Eva for the demo and motivation. Thanks again to Coach for this awesome program.

Sam

Bill: as rx'd
26:55

Acacia:
mixed standard and jumping knees to elbows
27:55

26 yo 200lbs
slightly under 30 mins. packed gym with alot of waiting.

subbed sdhp for the rowing
first round unbroken
last four rounds broken slightly
and for the record, my abs are killing me!

Eva, you are AMAZING. You really inspire me to push myself. You make it look so easy.

Thanks for the video Eva T!

Executed today's WoD @ ~ 27min with a few minor interruptions for questions.
-Also executed the Back Squat WoD from 060603: 225, 245, 245, 245, 225, 245, 245 lbs.
-Body weight is now 173lsbs. Was 181 just last month prior to virus, severe allergies and too much time off from pure CrossFit.

1x10 standard CF warm up (i think more will kil me)

subbed sumos for rows:
continuous times
1st set: 4:44
2nd set: 11:38
3rd set: 20:21
4th set 30:44 (I quit... I always start determind to finish no matter what I just beat the crap out of myself) PS I've run a 3:15 marathon... it just goes to show... i need to get more into the zone i think

Only did 3 round due to fatherhood.

14:30 w\ the following subs:

Rowing-30 SDHP's
Back extensions- 12 stiff leg deads w\ 45# and 12 supermans
Knees to elbows as rx'd

25:53

24:50

Stellar workout once again. I like some people mention work strickly on form and bust balls while doing it. You get a better workout.

Today, exactly as Rx'd.

26:01.38

Hands and forearms might fall off. Slapped Mr. Pukie in the face twice while doing this workout. Wouldn't let him pay a visit. WOD keeps getting better every day.

25:30 cant feel biceps or forearms

Finished the WOD in just under 20 minutes.

BW: 310

Did all 500 m in 2:00 min average time.

Did knees to elbows in sets of 5/5/5
Did weighted back extensions.

5 rounds:

500 m row
15 knees to chest hanging from forarms
15 back extentions

25 minutes.

Bw 202

23:45
500m between 140-145 all rounds, slow transitions and need work on KTE.

25:39 (4:07; 4:48; 5:19; 6:32; 4:53)
subbed in 50 rows for 500 meters - pulled harder than normal - took between 1:30 and 2:00 to complete pulls. Knees to elbows broken; back extensions one set apiece; up two flights of stairs from weight equipment to rowing machine.

27 y/o 170 lb 5’10” approx 12% bf
CFWU x 2
45lb SDHP: 25,25 - 15,15,15,5 - 10,15 - 15,10 - 15,10
Knees to elbows: 7,5,3 – 7,8 – 6,5,4 – 5,4,6 – 7,4,4
Back extensions: 15 – 15 – 15 – 15 – 15

Cut SDHPs to 25 reps after second round.

Improvised GHD for back extensions using my workbench with a rope tied around the middle of the top to hold my feet down and a pillow on the corner for padding. It worked really well!!!

Time:44:21

BW-201
25:05 as Rx'd

25:58
subbed 250 sdlhp for rows
subbed goodmornings for back ext
note-I wish I had a c2 rower!
all 5 rounds
btw 205#

16:52

correction to 181
18:52

Subbed 50 reps of 45# SDHP's for Row
everything else as rx'd
26:33

Five rounds for time of:
50x45# SDHP
15 Knees to elbows
15 Back extensions

Total time = 31:53

Notes: Time includes running (or speed walking as my legs wouldn't allow running after the SDHP's) from opposite ends of gym and different floors to do back extensions.

Anthony (BW=180)
Time: 20:28

Jodi (BW=110)
Time: 24:49

25:19

I love crossfit.

3rd WOD so far,

this one smoked me

most sets broken, managed a 33:00 as Rx'd

home sick from work today, but did 40 minutes of legs...squats, lunges, exercises for hips, calf raises...you name it I included it. i will feel this burn for sure!

long one today..had to make up three wod's

squats 185,205,225,225,235,245,255

pushpress/pu's 15:04 with some broken sets and some assisted pu's

today's wod 32:55 with some situps instead of kte's

is eva clean?

Ok, total newbie here!
Only did 3 rounds of each thing, only I couldn't do the knees to elbows. Instead I did leg lifts on my pull up frame. Didn't even time myself!!

Completed with SHDL subbed for the rows.

Phill 22:30
Steve 28:05

Really wish I had a rower. Do not see how it could be harder than the SHDL

Back after a week of traveling

WOD as req'd 21:14

WOD from Sunday
10:46
Pullups done without weight

BW 193

29:33 Added about 1 min of transit time

r knee out:

GH ext 20# ball: 20/20/20
GH sit up: 20/20/20
dead hang ring PU: 10/10/10
BWBP: 7/7/7

video= WOW, hitting wod in one hour, thanks crossfit for the great workout

Would it be counterproductive to incorporate cardio at say 50-60% vo2max for around 30-45 minutes on off days?

29:55

had to sub 50 DL-HP for 500m row

Great vid, Eva!

32:08
Less than stellar performance on the rowing towards
the end of the workout
KTE done in sets of 5
bench/barbell set-up for B.E.'s (My GHD is on the way!)

22:15.5

A lot more difficult than it looked. Mainly the 500's...

24:16

Five rounds for time of:
Row 500 meters
15 Unanchored sit-ups
15 Leg raises
15 Dumbbell stiff-legged deadlifts, 20 pounds each hand

18:01 body weight 265age 38
could definitly improve on the erg splits avg 144.5 pace

jeremy - RE KTE arm bend - bending will allow a faster turnover because you can absorb and control the swing and subsequently result in a higher metabolic demand, but straight arm is more demanding in terms of strength, so i would say make your choice based on your goal for that particular workout, e.g. metabolic freakout vs more strength oriented.

someone else - yes, jogging is a lot more efficient than long-jumping as a method of covering a given horizontal distance. but that's not the issue. eva could have cycled her strokes very rapidly with little power and still made a decent split - but the time to row 500 m is not the only varianble involved. if you're shooting for optimizing your power capabilities (which seems a reasonable assumption within this community), the non-vegetarian rowing is a superior means to that end. transferability is a related issue: i assure you that eva can row both ways remarkably well - but someone who can do a low-power, quick-cycling 500 cannot necessarily row with a high power stroke.

and yes, tom, not all vegetarians row or do other things like vegetarians. but there is a very consistent pattern of reduced excitability and power output... more importantly, i'm a dick.

Dorie 20.17
Subs are:
30lb DB SDHP
15 Hollow-rocks
15 Good Mornings w/ 12lb Med Ball

Karl 23:47
Subs: 40lb DB SDHP everything else as RX'd

Actually Greg, I thought the "efficency" arguement was hilarious. A Honda Insight is a super-efficent car (60 MPG). An IRL (Indy) car is incredibly inefficent (2 MPG). But I know which one produces more power, and which one I'd want in a race.

21.29 as rxed

Sub 45lb SDLHP for row
Matt: 39:35
Derek: 58:00

Whew, getting back into this is harder than I thought it would be. Of course, that's always the case with CF :)

BW 197 15:51 done its entirety. Rows def the hardest part.

27:11 as Rx'd. First time doing knees to elbows.

TUESDAY 060606
Five rounds for time of:
Row 500 meters
15 Knees to elbows
15 Back extensions
31:00

5x50 Sumo lift 45#
5x15 knee to elbow
5x15 superman

I’m toast!

Sub 45# SDLHP for row

23:22

BW 202#

3 rounds, 28:11

My rowing is super-weak (no endurance) and the KTEs kicked my butt.

25 mins, with a lot on pain.

18:09

20:01

19:45

Lots of fun tonight

24:15
Sub'd sumo lift for row
sounded easy-it wasn't...

46 min
kte's 5/5/5 gonna work on that
Eva is chiseled!
Thanks again Skip "Thumbs up"

Group Moffett

5 rounds for time of:

Sumo Deadlift high pulls sub'd for Rowing, 115lbs x 20 reps
15 knees to elbows
15 back extensions

In the gym on base there are only 3 rowing machines and 10 CROSSFITTERS, so deadlifts were the substitute. Every was gasping for air, and shirts were soaked with sweat after the 5 rounds. Great workout! Cannot wait to see what tomorrow holds.

Total time: 29:47:10

21:22. Rows were at @2:20 each. KTEs were using, yes, the straps. At least I was not kicking up. Ok, my KTEs need work.

17:27 as rx'd

KTE hurt shoulder a little, rotator cuff in left shoulder bugging me quite a bit after push presses day before yesterday, will have to cool it on the shoulder stuff for a while

21:44

subbed SDLHP for rows

Splits: 3:04, 3:53, 4:46, 5:02, 4:57

17:46
Subbed SDHP for rows(50 per round)
Last 2 sets of kte broken.
Extensions unbroken.
Great Workout!!

first day doin crossfit 23:18

Re: Rowing technique

Eva performs a very beautiful stroke, whipping at the end. The Pause is a bit long. As soon as the hands reach the body (i.e. when the oar leaves the water) the hand should go away immediately. This is first to prevent you having to raise your arms to miss your knees (and knock the boat off "set" or balance) as you come up the slide and second, since you need your arms straight anyway for the catch (placing the oar in the water) the sooner you do that, the more you can concentrate on controlling your slide. Rushing the slide up to the catch can cause a parasitic "check" to the forward motion of the boat. If you ever watch high school rowing, watch for the coxswains whose neck's snap on each stroke and those who look perfectly still throughout. the latter is preferred.

All in all, the talk about Eva's technique is splitting hair and is more applicable to on-the-water technique.

bw: 181

18:13, subbed seated row, 50#, 50 reps for 500m rows

25:05

the KTE were more like Knees to Chest, but I did them. did rest of the workout as rx'd.

24:15 as Rx'd.

Time includes a couple of minutes transit time between stations at my gym.

21:59

I just want to get off work so I can do the WOD! Row, row, row your boat...

38:50 (w/ travel time and waiting a few minutes for some areas in the gym)

All KtE broken sets.

I'm not sure I'm doing those right. I'm feeling a lot of strain on the outside shoulder area. Is that normal, or should I be focusing the lift somewhere in my torso?

Sub'ed High Sumo's for rows
Had to wait on people around the chin up/cable station.

37:22

As Rx'd 19:12 Felt great going under 20 minutes.

BW 132

27:01 with sdhp

bw 150

28:00

5x500 rows
3 x knees to elbows, 2 x roman chair (didn't want to wait for pullup bar)?
3 x back extensions, 2 x back extension on machine

25:36

4th set of KTE was on the leg raise chair - didn't feel like waiting for the pullup bar.

Then two games of racquetball - badly.

3 rounds, felt good.

Still w/in my first month of CF, and am feeling better as I go. I have to ease in slow b/c I can't afford to be dozing off during my day job.

Subbed in 800 m of running on an incline treadmill for the rowing.

37:47 as rx'd. 10 min ellip w/u 14/14. hr avg 137, hr max 170. tuna sandwich didn't sit to well during this wod...

Sumo's for rows 45#. Wimped out hanging leg raises, for knee to elbows. Rx,ed back ext.
23:59

didn't time myself, but i'm guessing somewhere around 30 minutes for the WOD. Though I maintained a good tempo on the rowing machine, it was definitely the sucky part of the workout. Almost met mr. hurl a few times on the row. Interestingly enough, the rowing machine in my gym specifies a pause at the top of the extension after pulling the arms all the way. Play an hour of soccer an hour after completing the WOD. Feeling good!

32:26
BW 175

SDHPs for rows; K2Es on trapeze-style bar-- couldn't string more than a few together with all the swinging. Great workout, tougher than it looked.

27:45
SDHP for rows, SLDL for back extensions both with 45#
Done after dinner, big mistake

age 40
bwt 198

25:03

400m runs
15 knees 2 elbows
25 pushups

Pack version from BrandX

5 rounds
Row 500
8 KTE
8 Back Ext

24:26

35:00
Sumo rows (a killer)45lb bar, 50,25/25 next 4 rds.
GH back extensions, all unbroken
KE's 8/7, 5/5/5 next four rounds

This was a killer for me.

Jason- 27:30 w/45# SDHP

Vanessa- 30:14 w/ 35# SDHP 1-3 rounds and 25# for 4-5 rounds

Ruby- 30:51 w/ 25# SDHP for 1st round and 15# SDHP for 2-5 rounds

Bw 168
WOD as Rx'd 21:00 flat

Team Emerald Coast

Kids: subbed sit-ups for KtE and subbed 5lb SDHP for rows
Terri (8yr old F) 12:52
Daniel (6yr old M) 12:32

Adults: subbed SDHP for rows
Anabel 20:14
Joey 16:47

Not good to have the gym across the street from work. Got in three rounds before someone came to get me. Did not weigh in today.

CFWUx3 (Push-Ups for Pull-Ups, Torso Twists for Back Extensions)

Three Rounds, SDHP's for rowing.
Time: 12:37

First post after 6 month of CF. Thanks to all for motivation

CFWU x 2

24:48
as rx'd

Exeter, NH

Kay
walk/run c-to-5k 2nd week
5 rounds of knees to elbows/supermans
45 min total

Should have scaled this one back a little from the start. 2 weeks of drinking and no working out really hurt.

37:07

Sub SDHP for row

50, 15, 15
25, 15, 15
25, 15, 15
25, 15, 15
10, back pain stopped me here.

Next time...Have a great day everyone!

26:38
sdhp's with 45# bar and narrow stance
jumping kte's
extensions on 45 degree machine

SDHP's with 54# kb
the rest as required
41:15

Livestrong!

29:00 as rx'd.

This Wod was my second ever. My husband helped me scale down the weight, no rowing machine yet so we did the SDHP's. my work out was.
Sdhp 30 pounds 25 reps
5 knees to elbows (not all the way to my elbows yet but I will get there)
15 back extensions
5 rounds
38 years old
5'6"
140 pounds
26% body fat
I am so looking forward to see the changes that crossfit is doing to my body.

18:10 as req

Sorry forgot to add my time in there. 32 min to complete.

Mechelle

Gym crowded when I started, lots of waiting for equipment so I did not keep time. guessing would have been somewhere between 25-30 min.

-500 m row- 1:58, 1:58, 2:06, 1:59, 2:09
-15 K2Es- first time ever to do them correctly although sets were not just broken, but totally shattered. By the last round, was doing just a couple at a time- but I did them!
- 15 Back extensions- as rx'd. seemed out of place caused it seemed easy--I should be thankful!

Eva T, thanks for the demo!

Thanks Coach, good workout

very good work out today. 23:25 hope the boys at C shift are having fun out in WVA

As rx'ed

31:23

Time slowed by a**holes hogging back extensions.

hmm 25 minutes flat.

Two mile warm up then...

Did as rx'd except substituted 30 knees to elbows on a dip bar.

32m 30s

As rxd except for all the people in my way and all the transition time between row, pullup bar, and back extensions.

39:36 At least 15 minutes transitioning and waiting.

14:50

3 rounds

knees to elbows broken

23:35 as rx'd.

25:48

CFWU
subbed 50x SDHP for row 40#/20#/20#/20#/20#
15 knee nowhere near elbows
subbed 20 floppy fish for BE

27:08 (includes flight of stairs after each row and waiting for occupied back extension bench)

Chris: 18:04
Julie: 24:43

I don't know what our rower measures. We rowed at max for 2 minutes/round. Saving our pennies for a C2.

18.41
as Rxed
Row Splits
1.46 SPM 24
1.52.8 22
1.56.4 20
1.54.7 21
1.54.2 22

17mins went as hard as i could, i think my spine popped out and talked to me it was awesome

time ~40:00

I'm not sure if it helped or hurt that the ergs are up a flight of stairs and down a 100m hallway.

22 mins sub'd sdhp + i ran about 2 miles in 15 mins first thing this morning

All sets unbroken...FINALLY!!!

21:30

Thats right bobby thats right soonnnnnnnnn

WOD
19:58

WOD

30:23

5 sets of
50 SDHP 45lb
15 KTE (broken sets)
15 good mornings with 45lb bar(much easier than back extension)

time 26:50

as rx'd - total time 36:36

a good part of that time was moving up and down the stairs between exercises at GOLD's, but I needed it, especially at the end.

Erg pieces were consistent: 1:47, 1:49, 1;51, 1:47, 1:49.

Had to break up all the elbows to knees into smaller sets.

glad to be back after a week and a half off with a sore neck.

sub SDHP and good mornings, 28:37

could not do proper knees to elbows... did best I could muster..
29:01

20:46

28.36
Crowded gym.
Good to be back in the swing of things
Stomach flu is awful!

sdhp w/1pd kettlebell
time: 27:33, k2e broken after first set
-didn't warm up well, knew i was in for trouble when i was in deep oxygen debt after first set of sdhp

"I have a question about back extensions. . . I feel a tremendous amount of pressure in my lower back about 8 or 9 reps into it. Is this normal and I just need to suck it up and quit whining?"

Yes, yes, number 49. You are forging elite fitness even if it costs you your spine. LoL

23:20

Subed SDHP's for rowing

Paul: 20:04
Jen: 15:40

26:14 as r'xd

CFWU x 2 (5 sit up and back ext + pushups)

As rx'd but KTE form was lacking. Last 2 rounds used elbow straps. All sets broken.

32:22 Pretty depressing after seeing all the times here. I guess I know what I need to work on.

Sub'd SDHPs for the rows. I lacked intensity this evening after a long day at the fire training ground. I felt like I was moving through mud! Oh well, at least I finished.

30:20

Back after a week off for 10yr college reunion (more beer in the last week than in the 10 years since I left, something about the Vermont air)

29:16 with 65#stiff leg deadlifts for back extensions, and helping girlfriend out (her third wod)
First wod with the C2, I love this machine!

Subbed cable rows for rowing:
50x90lb
20x90,30x75
30x75,20x60
50x60
50x60

Is it OK to kip on the K2E?

Otherwise as Rxed. 20 minutes.

For those who can't do back extensions on the usual gym equipment: Maybe try them face down on a mat. I find that holding my back arched and rolling onto my chest is a lot harder than doing a traditional back extension anyway. You could also try them upside down hanging by your knees from the pull-up bar. But if you can't do K2E that probably isn't going to happen is it...

42 mins.
Sub 50 sumo DL high-pulls for rows. Broken in 10's or so. Quite the cardio blast. KTE broken into 5's, 4's or 3's. Extensions unbroken. My time seems high compared to most...might be doing something wrong.

crossfit@rawc.org

Age:42, Wt:180

Skipped WOD. Needed an extra rest day for my sore elbow (tennis elbow anyone?)

No access to gym, so subbed:

56lbs Kettlebell SDHP for Row
KTEs on a ledge so hanging by my fingertips for each one
56lbs Kettlebell Good Mornings for Back Extensions

26mins.

Matthew: 38/77.6/11.3%, 20:15.
George: 20:45.

#290

Yes... No... Anytime.

First WOD ever! Looking forward to more...I thought I was on pace to destroy this workout, about 8:30 for two sets...then came the third set, the row was not bad, the KTE's took four days, and back extensions were a cooldown. I went too hard on the early KTE's I think. oh well, live and learn, glad to be here.

as Rx'd

18:02

22:00

5 rounds:

45# SDHPs x 50
15 k to e
15 back extensions

23:43

bw 144#

21:55

BW=150. 20:31. Straight arms on the KTEs.

Soundtrack: SLAYER. Duh.

-D.

46 y/o
5'-11"
170#
cfwu-su&pu x 2
5 rds of
500m run
15 kness/elbows
15 back ext
time - 24:00

bw 177#

subbed SDHPx50 w/ 45# Oly bar for row

28:30.

As rx'd...29:38

Why, oh why, hath you no rowing machine Gold's Gym?

I hate SDHP's. Hard to find a rhythm with them.

29:17

Did knee's to chest, more or less, and used the back extension machine in the fitness center set to 200 lbs (max). Knees to whatever sets were mostly broken, back extensions not so much.

Not much energy this AM. Cannot determine why, may be not enough sleep in the last 3-4 days.

Anyway subbed SDHP for rows. Did 25 X 5.
KTE 8 X 5.
BE 15 X 5.

19:31

15:00

subbed 45lb dumbell swings for rows. Not the same exercise but was pretty hard.

27:30

subbed 45lb dumbell swings for rows. Not the same exercise but was pretty hard.

27:30

27:41

32:54
sub'd SDHR for the rowing machine

23:40

time 28:58
My time was hurt by the walk back and forth across the gym for the rower; also did a 7 minute Fran this morning at CrossFit Boston. Good times!

30.14
Still can't do knees to elbows
sub'd for that.

Stopped after completing 3 round at approx. 24 minutes. Subbed 50 SDHL for rows. Rough workout for me.

22.30, subbed good mornings since no extension bench.

Damn that was a fun one, I kept the pace slow due to lack of sleeping and added in 10 min on the treadmill and an hour of climbing. 35 min.

Thanks!
Chris

23:52

Did the 135# PP and 45# Pull-up WOD first, then rested a few and right into it.

The last 500M was the best. Pulled hard and did a 1:47. Averaged about 2 min on the rest.

Had to sub steep incline sit-ups for two rounds of KTE due to equipment lane violations.

All KTEs broken (lots of stress on an already sore shoulder).

28:34

5 rounds 24:46

500m row
15 leg lifts on chair
15 superman

4 rounds then ran out of time...my grip seems to fail before the rest of me does when doing knees to elbows.

MAJ's N & L:
Only eeked out three rounds, 2400 here and hot. long day. all KTEs broken. SDHPs broken. ugh.

Camp Liberty, Baghdad

Total Time: ~30 minutes
Rows ~2:15 splits.
Leg lifts down with straight legs/ feet to bar sets quite broken

3 rounds

500 m row
15 k2e
15 back ext

15 min

Subbed SDHPs for rowing, 45lb good mornings for back extentions - 20:10
Fun workout.

I forgot to post my results yesterday.
My WOD:
5 Rounds of=
20 Ring body rows
10 KTE
10 Good Mornings(45#)

17:39

26:05 as rx'd

Subbed SDHP for rows, and 45lb good mornnings for B.E.s. KTEs done on rings.

The bad news: Time - 27:20 (wanted closer to 20)

The good news: Part of the reason for my time was because I was helping my wife do a modified version with me.

I will convert her yet.

24:00
sub'd straight leg raises for kte

30lb on sub, did 4 rounds instead 5

as rx'd 29:51

26:25 with lots of travel between exercises

Age 42
BW 164

CFWU x 3 (minus abs/back ext)

21:38, but only 3 rds completed due to time constraint.

25:46 as rx'd

BW: 170

Substituted 500m run for row to give rotators a rest. Otherwise as Rx'd.

16:52

BW: 125

CFWU

30:00, had to wait for someone to finish their back extensions

KTEs broken and not perfect, but got better at them each round.

bw 165#

as rx'd

18min 28 sec

did yesturday just forgot to post

Sarah- 28:40 sub SDHP for row, used 25# for 1st round and 15# for the last 4

Full CFWU

Time 27.20
Knees to elbow - did not always get knees as high as I should

OHS
5 x 75# Felt unbalanced
4 (5 x 65) Dropped weight to work on form and getting low in the squat

Subbed ran 400 meters for rows
Time 21:35

26:36

CFWU x3
Three rounds:
50 SDHP
15 Incline Bench Knees To Elbows
15 Superman's
400 Meter Run at 10.0 1% incline

19:34

23:53

subbed 50X 45lb. SDHP each round

Did this Wednesday 6/07/06
CFWU x 2
BW=223

As Rx'd = 22:20

41:50min
I had to wait for those "kind" sport students to
stop chatting on the only Back Extension "rack" in
the room every time I got there.
I desperately need a sub for the BE.
That station is always blocked by those folks -
seemingly used to do 5x5 in 5min with the hope of
not sweating to go home without showering.
;( *hate*
Sorry some times I am whiny, I know.

46 minutes

KTE not that hard but I will admit I stood on the bench...and some were almost KTE but not quite.

Bridges- Be sure to post your time on the date that the workout was originally posted. It makes it easier to find for future reference.

20:09

25:32, as Rx'd.

Late post for comparison
As Rx'd
31:57

30:45. Subbed sdhp for rowing and supermans for extensions. Wife did first Cindy ever- 8 w/ jumping pullups

wod #2 today

total= 20.46.57

31 mins. last 2 rds of KTE were pretty sloppy

cfwu x3
as rdd 26:34

32:39 subbed incline "N"s to chest for KTE, split rowing into run 200m + 25 SDHP w/ 45# subbed GM w/45# for back ext worked out outside, 100 degrees,
several visits from Vurp (carne guisada w/ too much salsa for lunch).

30:38

Subbed SL Deads with a 2 pood KB for back extensions. A couple of short interruptions.

19:30 as RX'd

26:23 using, for the first time ever, true knees-to-elbows. Most of my time was spent resting between K2E sets. First rowing round was finished at 1:47, a PR. The rest were well over that.

TK

32:11 with broken kte sets.

Subbed 400m run for 500m row
(about 1:30 waiting for back extensions)
23:54

Sheboygan Crossfitter!

27:49 as RX'ed, only the last set of KTE's broken.
word

15:08

substitutions

10 hanging knee raises to elbows per set
10 back extensions per set

oops. I'm a few days behind and I accidentally mixed up the workout.

anyway,

run 400
15 kte
15 back extensions

5 times

40:51

18:10. Subbed 50 SDLHP with 20kg for rows, and 15 straight leg DL with 20kg for back extensions. Seemed to get the hang of KTEs for the first time.

18:00 as rx'd.

Eva, you make life wonderful, keep being your sweet self!

30.42 as rxed

subs:
40# DB SDHP
50 Sit ups
25 40# DB Stiff Leg DL

26:12

Hello everyone!

Completed on 09/06/06 have been a little behind should catch up by next week.

KTE's are hard and slowed me down
Rowed at 1:50 pace will pick it up next time.

WOD as rx'd

Time = 26:46

London Crossfitter!

45*25,20,20,20,20
7*5
7*5
24:27

No run - cooked!

23:10

25:17 as rx'd.

Rolling thunder deadlifts up to 145#

25:18

23:30 / 50lbs for 30 reps for 500meter row

25:00 even. 1st set KTE, other 4 regular situps. 45 degree back ext. Some time spent waiting on BE.

Rows:
1. 1:36.6
2. 1:46.5
3. 1:46.6
4. 1:50.4
5. 1:53.2

Caught up on missed workout, (BW-240/Age-50) 26:11 as Rx"d

22 minutes felt tired after

Five rounds for time of:
Row 500 meters
15 Knees to elbows
15 Back extensions

Time: 24.01

Subbed 400m run for rows.

21:00

CFWUx2 (SU and BE first time only)
25:53

Fighting a cold but did ok

21.00
Not quite Knees to elbows

23:44
Used the knees to pecs as replacement

24:07 need to get more efficient on ab work; all 500's done between 1:50 & 1:55 pace

Bw 202
44 yr
KTE was broken, cold only get 10/ set.
25 min.

28.13
As RX'd

29:00.

Five rounds for time of:
Row 800 meters
15 Knees to elbows
15 Back extensions

32:12

Needed to blow some steam so I rowed additional 300 m/round.

37:53
as Rx'd

Lower back is way tight-think that was the main slowing factor- still tight from Linda, the evil one!

29:07

Subbed SDLHPs.

28;28 sub sdhp 45#'s...ouch
first did 30 min on stairclimb 4 peaks
cfwux1
k-e with foot tap at bottom