I don't like this workout very much, the final round in particular.

Once again Michael shows up and there's pics of the GH sit up. There's no way I'd ever do this workout with the GH sit up, you'd have to shorten my torso about 12 inches and take 3lbs of rocks out of my head.

i have a roman chair and thought i was doing back extensions but after seeing this video

http://media.crossfit.com/cf-video/CrossFit_GHD.wmv

i realize i'm actualy doing hip AND back extensions. SOOOOO.... should i continue to do hip/back extensions or should i isolate them and do some of each? The video looked like he was doing both.
i'm still confused...

ratt

water-ratt

I watched the same video when it was posted and started doing more "strict" back extensions for warm-ups and they've become significantly stronger, although I can still crank out the hip extensions faster. I think its up to you and your back. "Michael" provides plenty of opportunity to mix it up, which is what I'll be doing. For what it's worth.

I hope the high school doesnt have the football field/track locked tommorow, otherwise not sure what Ill do.

Nice Sunday WOD, short sweet, nails heart rate, hits back, offsets with abs, lovely.
Thanks coach.

Jay

Any advice on doing the extensions without a bench like that?

Ok, I'll be the first to ask: Which type of situp are we doing for this Wod, a regular situp or the one demonstrated on the video?

2 questions.
1. Is there a way to do back extensions on not that equipment? i.e. Can you do it on bleachers somehow. The reason i ask is that one must go to the gym to do this if they lack the equipment.

2. Is that extension on the sit-ups necessary or can you just do sit-ups on the ground?

Thanx
Late

Subs I've used for back extensions is supermans. See the exercices or faq for a description.

This is a good one. Might do at home tomorrow. I happend to havea ghd machine in the back yard!!!

You can do Reverse Hyperextensions as a substitute. Lay face down on bench or bleachers with lower body hanging off the edge of the bench. Straighten legs out and focus on contracting the lower back muscles.

Regular situps.

Brenden,

Awesome job. Pleasure to have you around to inspire me to try harder. Great effort at the wod.

Brenden is performing a hip extension. Static core and dynamic ham and glutes.
Very well, I might add

Solid work Brendan. Give me another week or two and I'll be around to bother you guys at CFHQ over my Spring break. We gonna have some fuuuuuuun.

Isn't that arching of the back on both hypers and situps exaggerated ie potentially dangerous when executed at high intensity?

sub'd 800m row for the run as I hate using an indoor runner.

completed in 25 mins = a 3 min pr from last time. Not bad (for me) as I haven't done crossfit since christmas, (had a weightlifting focused period). Back extensions are the limiting factor - I need to divide them up into 5 sets of 10 to get through them....

CFWx 2
As rx'd 23:37. 800m run done in 200m shuttle run fashion. Was going to do some clean and snatch practice afterwards, but now I'm not doing ANYTHING that involves extending my back! Great one Coach! Thanks!

Does anyone know what model of GHD that is in the picture? Thanks ... Larry

26:14 as Rx'd

22:52 - 2:50 fsater than last time - go crossfit!

21:58
Subbed supermans for back extensions

6 minute snatch set - 56L/56R. Hand switch at 3:13. Chalk on fingers and thumb only, no chalk on bell. No deadhangs or overhead resting.

Needed a shorter duration set today, so the focus was on maintaining proper grip while increasing the pace. Had to regrip on the fly once each hand; I'm not skilled enough or strong enough to maintain the correct grip while moving faster.

10 minute break.

Mixed the Crossfit WOD into GS swings:

3 rounds for time

25L/25R/25L/25R 52# GS swings (approx 60 seconds per 25 swing reps)
50 back extensions
50 full ROM glute ham situps (fingers touching floor and toes each rep)

21:07

cfwu x 3 - backext - situps

"Michael"

23:18! %*#

as rx'd

% runs on treadmill, 10mph
* Roman chair back extentions
# Sit-ups on floor, mostly unanchored

M/18/185

as rx'd 12:34

Subbed 'Good Mornings' w/45# bar and used AbMat
Runs were 3:19, 3:31, 3:33
Time: 25:54 (last time was 24:08, but I only did 35 reps of each exercise!)

Age 29
BW 165

As rx'd
21:09

19:04
Runs done on treadmill at 10.(highest setting)
Extensions and sit-ups on stability ball.
Great Workout!

Brandy:female
BWT:170
Time:0.49.30.08
Last Time:1.04.22

First WOD...sick! 34min

first day of 50% training period (4 days)
as RX# (50%): 14:59 min
extra muscle up transitions
have fun, Johan

last time
070213

sub treadmill, 1% incline, 0.50 mi for Run 800 meters
sub 20# DB good morning for Back Extension
unanchored sit-ups

36:15

this time
070325
at home

sub 20# DB good morning for Back Extension
unanchored sit-ups

33:52

#30 nice improvement!

David B. - 18:35
Leanne B. - 22:54

No GHD this time so we are a little faster performing sit-ups/xtens off the ground.

Went to track and used bench for exercises.

Warm up:
Lite 800 M jog
Groin, Lower Back and Hamstring stretches
3 sets of 10 Dips, Situps and Reverse Hypers

Workout:
sub reverse hypers for back extensions
18:00

FInished with 3 sets of 10 pushups between benches

Great workout. I havent really trained this way for a while and I have missed training outside my comfort zone.

did "Mikhail" instead..21:26 (23:53 last time)

Row 800 m
50 GHD ext's
50 GHD sit ups
Run 800 m
50 GHD ext's
50 knees to elbows
100 double unders
50 GHD ext's
50 sit ups unanchored

pre-80% 1RM cleans - 5 sets x 1 (187 lbs)
post-MU practice

Overhead Squat, Max Reps, 95lbs- 40 Reps
"Michael"
800 Meter Runs on Treadmill 10mph, 2%incline(first 2 rounds), 0% incline (last round)
Sit-ups (military style)
Time: 23:14

Ran a 5km race yesterday, Time: 18:20

As Rx'd

25:07

25:48

sub'd running for rowing due to a huge and sore blister
back ext/sit up's as rx'd.

as rxd
25:40

Subbed 4 minutes of Jump rope for 800m
Time 28:40

M/37/205
basically same time as last month, about 10 seconds faster 29:35

this time 65lb GM last time 45lb GM

One tough WOD!

CFWU X 3 - sit-ups and back extensions

24:44:16

Thanks Coach.

Beautiful day her in Cleveburg. Wanted a little more, especially upper body. Borrowed this from Eugene Allen.

"Ninja Mile"
Run 400M
21 DB Swing 35#
21 SDHP 45# Oly bar
21 Push Press 45# Oly bar
Run 400M
15 1 arm DB Snatch 20# each arm
15 Dip
15 PU
Run 400M
9 DL 135#
9 Slam Ball Burpee
9 Clean and Push Press 25#DB
Run 400M

29:03

With thanks to Eugene and wishing him safe traveling. Will probably do "Michael" tomorrow. Gonna catch up on my reading in a lawn chair outdoors...pretend I just worked out in SoCal or with DJ in Fla!

used treadmill for run, 25:18

5 min squat clean 185# - 19 reps

"Murph" 47:04

21:58.

3 rounds 27:34

Runs really slow. Might have been the pancakes and sausage for breakfast.

BE on a 45 degree and situps abmat anchored.
.5 mile 3:27/3:53/3:53
Total 20:07

Age 30 181#, 5'10"

Subbed .5 mile on Horizon Elliptical Level 5 for runs. Everything else as rx'd.

22 minutes. 1:45 better than last.

Pushed extra,extra hard as punishment for getting tapped with an armbar in my first gi grappling tourney yesterday. Won't happen next time.

Thanks, coach.

26'50" last time 27'07"
good mornings for b/e, done at home, I'm not sure of the distance around my little piece of suburban hell but it's reasonably close to 800m.

M/28/140

CFWU x 3 - situps - back ext.

Scaled from Brand X:
Run 600 meters
15 Back Extensions
25 Sit-ups

15:10

26 6'5" 210 lbs

31 Minutes

That last round hurt.

23.45

23:57
subbed incline situps

23:40 as rx'd

Clean practice after

20:33 as Rx'd. 800 meter runs performed on Treadmill.

M/29/170

As rx'd:

24:31

Used treadmill for runs (9-10mph; 3:03, 3:24, 3:14), sit-ups were pretty slow by the 3rd round.

23m/5'9"/178

all sets unbroken

treadmill - 7mph
back extensions - 45 degree back xtension stand
situps - air force

22:06(pr)

M/21/167

The loop I was running I believe was closer to 1000 m

3 rounds 23:08:09

Bike (inside) 30:00 endurance level 10

Swim
250 free
1000m easy combat side
250 free cool down

Can someone explain to me what that Gym Jones stuff was about the other day?

21:38
treadmill .5 mile 1.5% incline @9.5mph
50 back ext
5o sit-ups
50 push-ups

17:46*
runs on treadmill
situps anchored
*1st round hopped off treadmill to find back ext rig in use. panicked and did 25 pullups as a sub. all other rounds as RX'd.

M/6'2"/198lbs/29yo

Sub'd 45 lb good mornings

23:33

Afterward, did my first unassisted muscle-up!

F/28/5'8", 150 #

New to CF, so I scaled it back.

3 x CFWU. Kept reps on the easy side. Subbed push-ups for dips because the gym dip station is uncomfortable in the bad way.

800 m on elliptical machine
25 broomstick good mornings
25 sit-ups

~25:00 including setup time and going between the various stations. Other than two short water breaks between exercises, I was able to keep moving.

First WOD

Subbed stationary bike for running - same distance

subbed 45# good mornings for extensions

cut good mornings and situps to 20 reps

time - ~16:18:192

24 and change but not comparable to prior because I did one set of weighted good mornings and all my situps were unanchored.

Tariq

Nicole: 37:25
Jeremy: 29:45

Situps and back extensions on GHG

subbed 15lb. good mornings and 70 crunches

Total - 17:38

M/232/45y

As Rx'd (abmat situps)
Time = 29:28

33m/185#/6'/CF60

Michael: 00:23::10

800m around the block and thru part of park mapped on mapmyrun.com
50 back extensions on stability ball with heels anchored under bench
50 situps on ground anchored with dumbells

wife Jacki completed in 00:32:32

Bwt: 133

Did GH sit-up's

19:32

David H. #59:

It's impossible to summarize. Spend 10 or 15 minutes and read through the articles and the comments.

Wt: 208#

As Rx'd (treadmill 800s)
22:38

bwt 154

800s on treadmill, hip extensions on GHD, situps on the floor.

47:45

add to comment #69...

12rep CFWUx3 with 45lb oly bar OHS and ring dips. What a great workout! Thanks Coach.

11+3x10=41st b-day PR! :) reps of pullups, OHS 65# and pushups
147s/500m row

subbed 500m row
stopped clock on sit-ups/back extensions
6:00 even on rows.
22/m/165

28/M/185

24:11
extensions 1st rd, but they killed my shins, so I subbed good mornings w/ 25# db's 2nd & 3rd rds. anchored sit-ups

42 yo 214# 6'

27:04 trimmed 6 minutes of pr-2/13/07 had only been doing crossfit 2 weeks at that time. if i don't have a sausage mcgriddle on way in to workout should improve more next time.

I have noticed that on the message board, people are rating themselves as different levels of Crossfit athletes. I was wondering if this had something to do with the Crossfit total. I am fairly new to this site and couldnt find the answer in the FAQ's. If anyone can clear this up for me.....I would appreciate it. Thanks

41yom / 150

CFWU *3 *12 (minus Situps and Back extensions)

WOD
as rx'd .5 mi runs on treadmill with 1% grade and setting of 9.0

27:23

as rx'd

21:17

almost a 4 minute improvement since december!

M/48/5'10"/174

3 rounds for time:

800 meters sub elliptical

50 back extensions

50 situps

18:40

BW 165 AGe 38
27:30 Rx'd

First WOD I've posted to comments, though I've been on the site and practicing Crossfit since December...just took awhile before I could even finish some WOD's, at 6'10" & 320lbs (lost 14 thanks to CF so far) getting the tendons in to shape is a long process..here's how it went: subbed GHD back extensions for fakey-made-up GHD we have at the Y back extensions, and cannot perform situps on this device so I subbed regular situps....45 minutes performing all 3 800's and all 150 back extensions & situps.

17:50
3x 800m run; 50 situps; 50 superman

After, got 1st bar muscleup.

35/M/205

34:32

32/F/138

46:45

23m/6'1"/200lb

CFWx2

As Req'd 20:07

20:49 as rx'd

six minute improvement from January.

cfwu x 3

wod as req:

19:10 w/reg sit-ups alternating with decline sit-ups

18:01 as rx'd

5 minute improvement from January

18:01 as rx'd

5 minute improvement from January

bwt-147
cfwux3

Runs: 2% incline on treadmill
back extensions on roman chair (combo back+hip)
military sit-ups

23:30 - slower than last time, but that's what always happens on treadmill.

18:01 as rx'd

5 minute improvement from January

Bill 46 yom 181bw, Charlene 42 yof, 141bw

3 X CFWU (- situps and back extensions)

AS Rxed- 25min

Charlene Subbed 500m rows and finished up at 21 minutes.

Sorry for all the post. I was being redirected each time I tried to post and didn't think it was showing up. I can't, but hope someone will delete all but the first one.

Making up for lost time.

CFWU - Situps/Back Extensions

run 800 Meters
50 situps
50 Back Extensions

Time ~ 26 minutes, but can't be sure.

Also did WOD from Friday Push Press 3x3x3x3x3x3x3

65 LBS X 3
65 LBS X 3
75 LBS X 3
75 LBS X 3
85 LBS X 3
85 LBS X 3
95 LBS X 3
95 LBS X 3

This is a horrible lift for me, so I'm trying to improve a bit on it. I'll probably add it to the warm up next week.

CFWU x3

WOD
:20::11

No GHD, so I subbed decline sit-ups and Back Xt's on the gyms 45 degree back xt machine. Not sure if the decline SU's were harder then the CF sit-ups on the floor I usually do or not. It sucked either way.

Bingo- Your welcome out here anytime. Beach runs during Spring Break makes for tough days. Especially when you're dodging coeds.

Get some, Go again!

3 x CFWU - (situps and back extensions)

as rx'd

29.28

no wu

23:45, su & be on swiss ball - 14kmh & 1 incline treadmill for 800m

subbed supermans and goodmornings (ground was wet) for back extensions.

3 rounds: 20:15

22 yom 150# 5'11"

as rxd

18:03

did runs on treadmill
anchored situps

No sets broken

Pukie was on my tail the whole time, but he never caught up.

20:50 (pr)

almost a 5 minute improvement over last time

Good workout, very nice, almost killed myself doing it but i can feel it!

2 of us today as rx'ed
16:45
17:01
3 minutes faster than last time...hell of a WOD

Today was supposed to be my rest day but my wife made up a new workout. I'll call it Katie in her honor

For Time
(round 1) Dig Up 8 trees (150# root balls), and move them to the back yard.

(round 2) Dig holes in hard NC clay and plant trees.

(round 3) Repeat steps 1 and 2 because when she said "anywhere back there" she actually meant 2 feet further back.

Ugh. Weighted pull ups early tomorrow morning. it's not looking like a pr day.

Ran out of time, ran out of gas, skipped the last set of situps and back extensions. 32 minutes, or thereabouts.

CFWU x 3 (minus situp & Back ex)

sub tm @ 1.0% various speeds for .5 mile
sub situps on floor feet anchored
sub back ext off of bench (not full rom)
26:32

sub'd 1000m rows--I wish my foot wasn't so sore, because the runs would be easier. Rowing just kills me.

23:30

23 yom/5'8"/180lbs

standard wu

as Rx'd

24:40

just starting out, lots of fun already!

As rx'ed

29:47

800m on treadmill, otherwise as rx'd: 26:26
Back extensions were killer...

900m run ('round the block)
GHD back extensions
GHD sit-ups
32:58
Not having a GHD for the last 6 months is painful.

CFWU x3

WOD
:20::11

Subbed Decline Sit-ups for GHD sit-ups, no GHD, instead of the usual CF style sit-ups on the floor I do. Not sure which way sucked more. Back Xt's done on the usual gym back Xt contraption.

Bingo- You're welcome down here anytime. But remember, Spring Break is only going on for a few more weeks. It makes beach runs that much better.

Get some, Go again!

OPT "Mikhail"
800m row
50 GHD back ext.
50 GHD sit ups
800m run
50 GHD back ext.
50 Knees to elbows
100 dbl unders
50 GHD back Ext
50 sit ups
29:16 - previous was 31:15
800m runs done outdoors and treadmill last time.
pre - CFWU X 3 / clean practice 121x5x1 working on hook grip and catch.
post - false grip ring pullups and muscle up attempts. I feel I am very close.

did SS, then michael. about 18 minutes. after squats and clean pulls, lower back and abs were NOT LOVING IT.

27yo 200lbs

CFWUx3 and pullup wod

time unknown... no watch
wod completed slowly due to rugby yesterday

Wasn't feeling it today, had to scale it back hardcore.

Only did the 800m one...started cramping up in the legs during my situps. Next time around...I'll walk them if I have to. Kept the situps and supermans "intense" to keep the breathing hard. Even that was scaled though.

Today was the first day I did a version of the warmup too, wonder how that played into things.

Wow, this one is tough.

Wasn't feeling it today, had to scale it back hardcore.

Only did the 800m one...started cramping up in the legs during my situps. Next time around...I'll walk them if I have to. Kept the situps and supermans "intense" to keep the breathing hard. Even that was scaled though.

Today was the first day I did a version of the warmup too, wonder how that played into things.

Wow, this one is tough.

19:40

First WOD. 29/M/143

As per brandx pack (800m/35 BE/35SU). Had to walk last 100m of last run, killer stitch, also encountered taste of pukie up the nose during BE :(

34mins.

rode stationary bike 1 hour
WOD with superman's subbed for back extensions
22:19

#78 EJS
I think you are referring to the standings as related to number of message board posts.

27 yo, 5'11", 178 lbs

First time with this one. Wish the back extension apparatus at the gym wasn't such a ball-masher.
39 minutes.

Trying to catch up from the week, I doubled up today.

Push press 3X7: 95-115-135-145-155-155-150

Then Michael as Rx'd: 24:03
2:12 faster than last time. Get Some!!!

20 yo, 6', 160 lbs

As with my opartner in crime and workout partner Alton, this was my first time with this WoD. Basically it kicked my ass...43 minutes but I got through the whole thing :D

BW 170

15:37

Runs on treadmill, Back Ext. on 45 degree hyper

Couldn't find my time from last time....must have forgotten to post!
30.03

23:39

As illustrated...
29:59.03
extensions and sit-ups on GHD (big difference).
Good to be back after 2 weeks away at fire investigation school, had my 1.5 pood KB with me;)

26:01
As RX'd
Runs on Treadmill

32 yom
241 lbs
27.00 first time with the WOD. Love it.

24:04

treadmill at 1% grade
anchored situps

At fire station

everytime I do this I am using different equipment so my times don't compare well.

BW 58kg

as rx'ed
31:20

oops not as rx'ed
i forgot that someone was using the BE equipment during the last round so i did 10kg GMs

CFWUx2

20:10
Runs on t-mill at 1% incline (treadmill is up a flight of stairs)

Did Friday's WOD afterwards (results posted there)

Saturday:
CFWU x3

5 Rounds:
55# Snatch, 10 Rep
Asst Pull ups, 15 rep
65# Thrusters, 20 rep
Time: 28:43

Sunday:
About 10k, 43 min

Erin

run was 47 min, not 43....

Finally we can run outside... it's so great that it's no longer 10 degrees outside, the sprints are way better now.
Nolan: 20:41
Daniel: 24:18

16:36 as rx'd

M/165/54
27:12 as rx'd
thanks for the workouts

Early morning ran up and down Mt Trashmore 6x with 40lb daughter on shoulders.
Went to do WOD, and legs told me to go do something bad to myself. So subbed 400m runs on treadmill instead- weak, I know. Sub'd supermans 4 BEs.
13:26

M/37/174

As Rx'd -- 30:04

Finally did this one without scaling. A lot of distance between areas for each activity. The back extensions slowed me down. Situps getting a lot better. Run was the easy part.

20.16

800s on Treadmill Incline 3 Sp:14~18
Ab Mat Sit Ups unanchored
Back Extension on BE angle chair.

SPB:
M/33/210

As Rx'd: 26'16".46

Had to negotiate stairs between run and backs...then a little distance to abs...

Krishna:
M/32/140

800m/35 abs/35 back x2

25'

39/195

26 mns of suffering. Another late Saturday night nearly ushered forth "Pukie."

I had my last cigar EVER last night...ugh..

Age 34
BW 145#

As rx'd:

20:50

age: 34
BW 226lbs

subd 20lb good mornings for extensions

36 mins

As rx'd...19:58.

OPT "Mikhail"
800m row
50 GHD back ext.
50 GHD sit ups
800m run (outside, up the trench)
50 GHD back ext.
50 Knees to elbows (brutal)
100 dbl unders (holy slow)
50 GHD back ext.
50 sit ups

26:15... First time with this guy, he hurt me. My core was abused and my muscles felt like they were crying for O2 the whole time.
Pre-NCAA basketball
Post-wallowing in self pity

25:06

Two rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Lower back in so much pain from back extensions.

36:53

26:40 for the following: 1.5 mile bike, back extensions and ghd situps. My right knee was stiff so I opted for a 1.5 mi bike, less pounding you know. Great news everyone, I found use for the Smith machine. The back extension appartus disappeared at the Y, leaving me in a quandry for the back extensions. I hate supermans. Never fear, Smith machine to the rescue. I set it low with weights, slid a bench under it and presto, back extensions. Then flip me over like a burger and we've got ghd situps. Egad, now I know why CF likes these, they are mucho more hard than bouncing off a situp board. I finished up with...what else? medicine ball cleans! Working on that shrug. Thanks, Coach!

30/m/200

CFWU x 3

As rx'd

23:34

48yr/old 200lbs

Windsurfed 2 hours today (the lakes finally open!!)
subbed 1K rowing for the run

26:13

not a PR but close and the sailing made it tough.
forcast is 20-30mph winds tomorrow. maybe i'll do the WOD before sailing.

ratt

36.20.08
Longer than last time. But I didn't have to scale as much and the intensity was a lot greater.
I ran the 800m's then my rds of hyperext. & GHD were 50/40/40.
Broken sets but in groups of tens and fifteens.

Half mile jog for warm up....

Only changes were Good Morninging instead of Back Ext. also MIL-syle situps with legs free to reduce the hip flexors role(static and dynamic hip flexor....dynamic abs I guess)= 20:35

Last 800 felt like mile 13 of a half marathon!!!
Thanks Coach

CFWU x3

Michael

32:30

Back extensions - sets of 25
Sit Ups - First 50 on glute/ham machine (killer)
Then moved to part glute/ham machine and part crunches.

20:15, improvement, almost 23 mins last time. Subbed supermans for back xtensions, as usual.

28:45 w/about 900 m runs, GHD Sit-ups, Back Extensions vs hip extensions, which I found to be slower. 26:23 last time with hip extensions, GHD sit-ups, and same running distance.

19:39 RX'd
On treadmill

bw: 186

Subbed 800m row and 55# good mornings: 23:28

21:35

55 y.o. 5'10", 155lb
26:17 Had to navigate getting out of and then back into gym and back to machine. Cost me a little time.

cfwu x3

1/2 mile on treadmill (7.0 mph)
50 back extensions
50 situps

x3

As Rx'ed

23:37, beating last time by 6 full minutes (mostly from treadmill)

As Rx'ed

22/m/165#

30:00

back extensions and situps slowed me way down

21:05 sit ups unanchored on floor, supermans on floor.

Age 51/BW 240#
subbed 1000 meter row
otherwise as Rx'd (32:07); mystified on how I got 25 minutes even last time (I may have stopped clock after last row). This is more accurate, as I am toast.

Subbed 800 m Row for run 26:29

M 175lbs 23yrs
as rx'd 21.39

I posted earlier and it didn't make it on.
20:07
.5 mile 3:27/3:53/3:53
45 degree BE used 10#
situps anchored abmat

m/34/198lbs

Subbed in Good Mornings

Time 29:36

As RX'd

32:51

3 rounds of
800m run
35 back extensions
35 GHD sit-ups

26:52

22yoM/6'2"/215

3rds of 800 meter run, 50 back ext, and 50 GHD situps.
29:28 had absolutely no core after this one.

age 40
bwt 210#

800 meter runs
50 goodmornings w/ 45# bar
100 crunches

couldn't get motivated so I toned it down some to get thru. time 22:41.

for 3 rounds

did power cleans today 135 x 50 4:58
did some overhead presses too.

CFWUx3 (-back extensions, -pull-ups)

21:57

did weighted pull-up wod afterwards

40M/5'8"/180

as rx'd 24:46

Lt. Michael McGreevy, Fair Winds. You'll not be forgotten.

Dang, you guys make me feel terrible. it took me 55 mins as Rxed. I'm only 30. Jeze. I can only do WOD's on the weekends which is probably keeping me from improving. It's too busy to do the WOD effectivly when it's crowded during the week. I usually do 30 mins of eliptical on the weekdays.

36/m/179/5'4"

did my runs on the treadmill

did situps/back extensions as seen in video and it kicked my backside

28:25

CFWU x3

21:37. However, my back extensions were on a different type of equipment and I couldn't do sit-ups on that machine. Instead, I did crunches.

20:41. Had to do good morinings at the station.

as rx'd
24:52

Yeah! I love this W.O....thank you Lt.McGreevy and God-Bless you and your family.

1mi WU
as rx'd 16:45 (800's @ 2:52/2:50/2:42)
1mi CD

35yom
207# 5'8"
As rx'd (on treadmill)
25:20
May have lost a minute or two waiting for machines. But now I'm splitting hairs.

29/185

19:30 as RX'd (PR)

WOD as rxd in 26:54 felt good to be able to do a full workout with out pain!!!

30/m/185#

Have never done more than 30 back extentions before so this one hurt.

All 800M done on treadmill
2x45 and 1x50 for back extentions (broken)
situps as rx'd

I hope I can walk tomorrow. 28:53

1.8 km jog to gym
3 x CFWU
As rx'd: 27 mins

CFWUx3; some walking lunges and lateral lunges subbed in for situps and back extensions.

Subbed 800m row in for 800m run. It's dark in the morning when I work out and I didn't want to get hit by a car.

24:33. Not spectacular, but a 3:17 improvement over the last time. I'll take it.

20 Male 180 lbs

19:36

as Rx'd

26m/200#

cfwu x 3, no situps/back ext.

subbed 35 for ext. and situps, last set of situps i only did 15

28:22

Hello everyone!

Been a longtime since I posted have been concentrating on BJJ and have been trying to squeeze in some conditioning at home but have now had to join a gym so that I can train Crossfit in the afternoons and BJJ in the evenings.

Time = 23:42 (just getting back this was bad).

London Crossfitter!

Hi There, getting back to it again -

Three rounds for time of:
Run 800 meters (2.0 Incline)
50 Back Extensions (nice and low)
50 Sit-ups (full sit ups)

Time: 23.43

35/202#

runs avg 3:45
be's = 50,35/15,25/15/10
su's w/ abmat

26:20

missing this one for hockey

146lbs/30yoa

modified CFWU x 3

As Rx'd:

800m run (3:10, 3:08, 3:03)
Back Ext. x 50 (broken - tried to make it more of a back extension than hip extension. My ROM probably suffered as a result)
Sit-ups x 50 (anchorded on mat, unbroken)

Time: 18:53

improved 32 seconds from last time.

TSCHANZY 45 YOM 175 LBS 5'9"

DONE ON TREADMILL,

AS RXED 22:46

as rx'd: 27:29

male 24 yo, 185#

21:55 as rxd

Mike: 26:14- Rowing
Erin: 22:40

wod as rx'd
800's on treadmill 9.0,9.2,9.5
50 back ext's broken
50 situps broken

time 29:45 50secs faster than previous

*had a treadmill malfunction on last round cost me about 45 secs.*
bwt240 age 31

Hello all,

WOD done as RX'd
Treadmill @ 1% incline various speeds.
Back extensions
Sit ups (feet anchored)

23:55 (UNBELIEVABLE if I didn't see it myself)

STill geeked.... woot woot

Mark

Subbed 800m row for run

Situps/BE on flat ground

20:56

Gina

22:42

cfwu x 3
800 m runs, ghd back exts, and ghd abs

23:50

fun workout

30:20 GHD Sit Ups

31 185#

subbed 800 m row for run
35 extentions/situps

26:30

<18 min

run was a little short of 800m (700?)

iraq is for lovers

WoD as RX'd except partnering on GHD as we are using stadium benches for the back work.

Joe: 28:12
Al: 28:33
Nathan: 31:37
Shem: 31:35
JJ: 29:37

Age: 37
B.W: 160
WOD: 26:06 as rx'd

CFWU 3x14-chps3x7
gym
all 800s under 150
total time 28:30
(used rack for situps as in video)felt good/too much between time)

3x12 pushups and shoulder pull (45-65)

20:33
Up 30 seconds from last time. Last time we did this is was 15 degrees out and today it was 76 degrees. Need to watch hydration.

As rx'd 28:01

25:15, had to do good mornings.

26yo/M/68kg

3 rounds;
860m run
50 glute ham back extensions
50 glute ham sit ups

25.23

M/30/191

runs were almost 900m due to track distance at gym.

25 min.

Executed the Michael WoD on 26=March-07: ~27:00.

Sub 35,35, same as last time (first round situps, crunches thereafter)
This time/Feb. 13
9:02/10:39
9:29/14:43
10:11/13:09
--
28:42/38:32 total
First round ran 800m non-stop (big PR for me!)

37:27 as RX'd

Last time I did regular sit-ups. This time I did them on the GHD. Took me an extra 9.5 minutes.

This took me 45 min and I did my situps on the ground with my feet braced. I knew my core was weak but I had no idea this weak. :(

Modified rx'd
3x 800m
30 backextension
30 situp
28:30
OUCH!

29 minutes

As Rx'd except my running course was closer to 700m but i had to jump one wall each time.23:57

1 mile jog to stadium
cfwu x 3

<22:14 (timer was several yds away) I think doing the situps and supermans on the track really helped with that. I didn't waste any time between exercises either.

situps done on ground with straight legs, with nothing anchor my feet under

subbed the fullest-ROM-as-I-could supermans for the back extensions

rested about 5 minutes and finished off with a round of 20 burpees, sprint 50 yds, 20 pushups, sprint backwards 50 yds

had a nice 15 minute walk home to cool down followed by a stretch.

Will do tomorrow.

35/m/205

scaled down Michael

3 rounds
800 meters
35 good mornings
35 sit-ups

23:42

47/5'8.5"/154/660

"Michael"
criss-cross sits, L+R=1
back ext on ball (no GHD, etc)

18:22, PR by well over a minute.

22 yrs/ bw 180

800m run on treadmill @ 1%

back ext on GHD machine, 90 degree ROM

Situps on GHD machine, mix between ~90 degree and ~110 degree ROM

28/F/105#

as rx'd

17:29 (PR by 2:04)

Ran on treadmill - 9.3 @ 2%

20:28

37/M/190--Syracuse NY
As rxd: 19:10 (Pr--by 3 seconds...)

Team Lakland
Neil: 25 something...forgot to write it down.

Jen Sub 5K 24minutes
Paul Rx 23:47
Damon Sub 400M/20/20 x2 21:23

Late posting as I'm a day behind...

160#/33yom
As Rx'd - 3rds
800m (outside, raining but warm in "the D" finally)
...trot down to basement...
50 back extensions (on flat bench)
50 sit-ups (regular, unanchored)
(26:35)

Not sure if this one was posted as I haven't had a chance to read all today's posts, but I saw a number of questions about doing today's extensions without a GHD. I have been using a simple flat bench, lying on my stomach with pelvis resting on the edge and upper body hanging over the end with legs hooked around the sides of the bench "frog style". It seems to remove the glutes from the exercise a little and depending on the bench you may have to lay a couple plates on the other end to keep it from tilting. This is not the most comfortable method, I'll confess, but since seeing the Crossfit Kenya photos I keep asking myself "How bad do you really want to do this?"

24:16 as rx'd

4:11 improvement

22:03
on Treadmill @ 1%.

Minute and half off best.
100 flights of stairs prior.(up and down)

15:09

Done in the evening a few hours after the Tabata FGB on 070326.
Used a rope to secure my feet to a picnic table.
I tried to extend the sit ups backward as in the video. New respect for the fellow in the video.
All sets broken. First run was not bad at 3:06
27:08

Tried 1st time early but interrupted so only got one rd @7:13. Did the whole thing later 24:35. Sub'd row 1k and did back ext on bench with legs hooked under the leg ext. machine - much more work that way than supermans.

19

19:49 sub'd row for run

I completed it in 25 minutes, I think I'm starting to get there.

26:10....

30 minutes, spent a lot of time rotating around the gym and waiting for the treadmill to speed up.

25 mins

Last night I did a scaled version thanks to Brand X:

3 rounds:
15 supermans
25 situps
600m run

Week 2 of Crossfit and I feel great. I'm still easing into the workouts, doing a scaled version, and probably will continue to do so for a few months. The workouts are challenging, but not overwhelming. I definitely feel like I've accomplished something when I finish.

as rx'd hilly course, standing back extensions
28:30

23 minutes as rxd

Anthony (BW=180)
Deadlifts
45x5
135x1
225x5
315x1
405x1

Crossfit WOD 070325 "Michael"
Notes: 50% volume - 400m runs, 25 back extensions, 25 situps (hands touched floor at back of head and at feet every rep)

Time: 10:25

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

Jodi (BW=103)
Deadlifts
95x1
135x1
135x1
135x1
135x1
135x1

Crossfit WOD 070325 "Michael"
Notes: 50% volume - 400m runs, 25 back extensions, 25 situps (hands touched floor at back of head and at feet every rep)

Time: 12:45

As rx'd

30:24

Would have been able to shave a few seconds if:
1. I wasn't running all over the gym to get to the next machine
2. I wasn't running on a treadmill
3. Some other guy wasn't hogging the same machines I wanted to use.

27:58
subbed/scaled as follows:
subbed hip extensions for back extensions
subbed military situps for GHD situps

rnd 1: as rx'd.
rnd 2-3: 25 hip extensions per rnd.

Thanks Coach and Lauren.

26:14 rxd

Tim: ~27:00 as rx'ed

800m run
GHR back ext
GHD situps

no vest

CFWU 2x10 (upped weight to 45# on OHSs)
-WOD: "Michael" - 21:13

Note: Last time did this in ~29 min, but on a GHD for situps and BEs, runs on a treadmill. The gym today was too packed to do this again for basis of comparison, so I did it on a 200m track and did regular situps and improvised BEs on a bench w/ feet wedge under a bar of same height. Still, a good improvement despite probably an easier workout.

30yom, 185#

Subbed superman's for BE, did sit-ups unanchored:

28:15

Running is definitely my weak spot... I was spent after each 800m.

28:12

Just finished my home-made wallball and wanted to give it a test drive, so I tried subbing wallballs for the runs. Not doing that again, very different.

800m takes me around 3:30, so tried to keep throwing for a similar time interval each round. First time i got 68, then 40, then 35.

time for this travesty: 29:15

previous rx'd michael: 28:00

still a few days behind. . .
on track; subbed kbell stiff-legged deadlifts for back extensions (no ghd), time: 19:42

Did this Monday (3/26)
time: 34:05
used back extension apparatus and had to break up 50's

As rxd.
26:40

(last time = 27:30).

37 yoa
187 lbs

31:44 as rxd

25 back ext
25 GHD sit up (but not full extension like the video - just past parallel)

22:33

Jeff-20:22
Jeff's Sit-ups and BE's broken (35-15)(25-15-10)(25-15-10)
Chariy-20:14

Did this on 3/28
31:24.
Subs - did good mornings w/ 45 lb bar for BEs and then mostly GHD's thru Rd 1 and most of 2, but back would simply not arch on the rest so went to regular situps.

Followed this with push press workout. posted there.

CFWUx3 (skipped SUs and BEs on last round)
33:45 (using my improvised GHD machine)
Didn’t use “GHD” past times which I think explains the longer time.

31:23

2:42 improvement from 02/13/07

3 rds of:
800m run
GHD sit ups
back extensions

Time: 30:30

as rx'd with a time of 20:16.

WOD as rx'd

20:40

roughly a 2:30 improvement

Getting back into crossfit. Felt good!

19 minutes

Took about 25 mins I think - got interrupted at one point. Runs around block - right distance but a bit up and down hills. Standard sit ups and good mornings with 40lb as subs.

35/m/190

Did not stop watch for transitions while doing this at the gym.

26:43. Slower than last time. Maybe needed treadmill to warm up? Or needed to kick trainers off of back extension machine as they counted out reps for their clients doing bicep curls?

Somewhere around 24 minutes, done at a gym on a treadmill.

Age 35
Bw 182

Last time 28:46, this time 26:00, PR by a huge margin!

runs at 3:08, 3:02 and 3:06

Thanks, coach!

36/M/196

CFWUx3 (-SU/BE on last 2)

Last time - 28:07 (1st CF workout ever)
Today - 26:00

I wanted more but I can't complain with a 2 min improvement in about 6 weeks! There is no comparison to how I look & feel.

Thanks coach & everyone else.

m/ 29 yoa/ 6'2"/ 255 lbs

"Michael" modified:
-400m Run
-50 Goodmornings 45 lbs
-400m Run
-50 Sit-Ups, feet unanchored

Repeated 3 times.

Time: 23:58. Since I really suck at running which takes away some of the intensity, I decided to break the runs into 400's. Same work done, just was able to keep the intensity and the met-con up a little higher.

31:15 Subbed 1000 meter rows for 800s.

Couple days late, but better late than never.

23/m/150

26:30 as rx'd

50%, 19:09

Round 1 2 3
Run 400m 7.0 7.3 7.7 mph
25 sit ups 20 9 broken at
25 back ext. broken at

Could do a little more next time.

33 / 231#

24:00

5'8" 164lbs

Rx'd: 20min

Still sick. Still tired of festering in my own germs in my apartment. Sub'd 1000m rows last time and did it in 26:50. Did the same thing today...only 17 seconds better:

26:33

Thought I had been cruising on pace for a 22-24min pace, but not even close.

************************ 03/28

sub'd 4:00 deepwater running for 800m. Completed situps and did supermans broken.

26

4 rounds for time team work out
27 slam ball 20lb
Push Press
Glute Ham diveloper sit ups
13:29

20yo 210#

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

25 min

37yo male 168lbs

CFWUx2

As rx'd

19:10

24:32

Didn't do it for time.

subbed 15 down-backs on basketball court for 800.

bw 183

subbed 3 min hard stationary bike for running 800m

30 min +/-

walking goofey

Did this 31March

As Rx'd

20:47

800m: 3:14; 3:30; 3:41

Olivia:

50 Back Extensions subbed good mornings with 20lb bar
Around 26 1/2 minutes

Rx

31:33

ugh...not much there today - next time

Off day today it seems
could only get 2 rounds done.
Ran on treadmill
26 minutes.

26.03

estimated distance:
900m per round

oops lookes more like 1000-1200m per round

44, 5'11, 203lbs
34:37 (pr by 2:28)
-broken sets on back extensions and sit ups except 1st round of back extensions
-back extensions and sit ups combined (especially sit ups), still taking substantially longer than runs

19 minutes / only did run and sit-ups

M 24/175
As RX'd:
22:38

Anthony (BW=180)
Notes: 50% volume
Time: screwed up the time, probably just over 10 min

Jodi (BW=104)
Notes: 50% volume
Time: 11:19 (1:26 faster than last 50% Michael)

as rx'd

25 even

29:45 with treadmill

M, 29, 200

As Rx'd in 26:17

Hey guys.
I'm new to this place and was curious to what "CFWU" means. And also why to you call the Glute-Ham-Gastroc stand GHD? GHG would make more sense to me.

I was planning on doing reverse hypers or supermans instead of back extentions. Should I still do 50? And regular situps as well.

/Dego

29:30 m/26/185
subbed treadmill @ speeds 6/7
subbed couch armrest for whatever you use to do back extentions.

39 yom, 161#
28:51, pb

39 yom, 161#
28:51 pb

Michael

as Rx'ed

superman instend of back extension

25:27

30yr
170lb

m/ 30/ 6-2/ 245

CFWUx 2x 10

Michael modified as follows:
3 Rounds of
- 800m Run
- 50x goodmornings @ 65 lbs
- 50x sit-ups

Time: 23:58. Same exact time as last go around, but I went 20 lbs heavier on the goodmornings this time.